Ahtw45y6w4erunning fitness winter 2015

COLDS, COUGHS & SNEEZES: TO RUN OR NOT TO RUN?

Running Fitness RUNNINGFITNESSMAG.COM

SADDLE UP

Run Faster | Run Further | Run Stronger

NIGHT VISION

CROSS TRAINING

WINTER RUNNING Stay safe and warm in the dark

Hit the trails on a MOUNTAIN BIKE!

Dropped out?

How to come back from a bad race

BEST-EVER HALF MARATHON!

Feel the squeeze

DAME KELLY HOLMES

ADVICE FROM THE BODY COACH

Compression sleeves

Recovery snacks

THREE-MONTH PLAN FOR A PB

shares her kit bag secrets

Winter 2015 £3.50

Go off-road!

FIVE TOP TRAIL RACES FOR WINTER FUN EMELIE FORSBERG

>> Skyrunner

WINTER RUNNING GEAR

>> Keeping warm

IT’S A BIG WORLD.

GO RUN IT.

ASICS.COM/GORUNIT

CONTENTS | Running Fitness

Running Fitness

CONTENTS WINTER 2015 ISSUE 191 ON THE COVER 28 NIGHT RUNNING

Great advice for running in the winter months.

32 WINTER KIT

Stay warm, stay seen, stay comfortable.

34 COMPRESSION SLEEVES In-depth review of CEP sleeves.

35 MOUNTAIN BIKING

Cross-training at its most exciting.

38 RUNNING WITH A COLD

Our resident GP investigates your options.

44 HALF MARATHON PLAN

Three-month plan for a great result.

47 POST-RUN NUTRITION

Snacks and smoothie recipe from Joe Wicks.

51 DROPPED OUT?

Advice for getting over a bad race day.

60 DAME KELLY HOLMES

We find out what’s in her kit bag.

64 EMELIE FORSBERG

We catch up with the champion skyrunner.

82 GO OFF-ROAD!

Our five favourite trail races for winter.

COLUMNS

21 EXERCISE OF THE MONTH

Try these foot strength walking drills.

23 LAZY GIRL RUNNING

Laura looks at tech versus nature.

24 A MILE EACH DAY

Tony urges us to go easy on ourselves.

25 REACH NEW HEIGHTS Is adventure in our genes?

27 RECIPE OF THE MONTH

Breakfast pancakes with spelt flour.

42 THE VITAL GLUTES

Learn from this fascinating book extract.

4 runningfitnessmag.com Winter 2015

35 28 51 48

SEE PAGE 90

SUBSCRIBE

AND GET A USN GOODY BAG WORTH £29.99

48 PRODUCTS: INJURY

Best kit and accessories for healthy running.

54 BEHIND THE SCIENCE

George looks at the benefits of carbs.

62 COVER TO COVER

The RF team reviews three reads for runners.

WHERE TO BUY ASICS GEL-KAYANO 22 & LITE-SHOW JACKET

69 INJURY PREVENTION

Matt teaches us about the body map.

72 BEHIND THE BRAND

Find out more about Salomon trail shoes.

53-12 Ltd Colchester, CO1 1BW www.53-12.com

72 KIT BAG

Alton Sports Four Marks, GU34 5EY www.altonsports.co.uk

Our round-up of great gear for trails.

75 INJURY PREVENTION

Shin pain and how you might avoid it.

Berkhamstead Sports Berkhamstead, HP4 1AQ www.berkosports.co.uk

98 FINAL WORD

Brandshop www.brandshop.co.uk/sports-player

John looks at the success of Usain Bolt.

Chain Reaction Cycles www.chainreactioncycles.com

REGULARS

DW Sports Nationwide www.dwsports.com

14 POSTBOX

Fast Feet Sports Ltd Bishop’s Stortford, CM23 2LS www.fastfeet.co.uk

Readers share their thoughts.

Greaves Sports Glasgow, G1 3PW www.greavessports.com

18 INSPIRING RUNNER….

Daniel Page’s amazing story.

Harrods Knightsbridge, London SW1X 7XL

48 EXPERT Q&A

Hobbs Sports Cambridge, CB2 3HX www.hobbssports.co.uk

80 WILD RUNNING

Escape to Devon’s countryside.

John Lewis Nationwide www.johnlewis.com

82 EVENTS ROUND-UP

Pilch Intersport Norwich, NR2 1JE www.jarrold.co.uk

92 EVENTS LISTING

ProBikeKit www.probikekit.co.uk Pro Direct Sports www.prodirectrunning.com Rat Race www.ratracestore.com Sportsshoes www.sportsshoes.com Start Fitness Newcastle, NE1 5JQ www.startfitness.co.uk Sweatshop Nationwide www.sweatshop.co.uk

FRONT COVER IMAGE COURTESY OF ASICS, ASICS.CO.UK

64

69

Wiggle www.wiggle.com

For other ASICS recommended retailers in your local area, please visit www.asics.co.uk

ASICS.COM / GO RUN IT

Winter 2015 runningfitnessmag.com 5

ED’S LETTER | Running Fitness

WELCOME

Nobody likes a running bore. You know the type – they usually ask you about your latest run in order to steer the conversation on to theirs, and then don’t let you get a word in after that.

Unfortunately, I reckon we’ve all been that person at some point or other in our running ‘career’. It all starts when you first get the bug. It’s one of the best things you can think of doing with your spare time, therefore you think other people will want to hear about it, and it’s not until you’re on the receiving end that you realise what you’re doing. Luckily, runners love to talk running so if we stick with our own kind, they’ll be more forgiving. And, actually, it can be really beneficial to hear other people’s successes and failures; this month in RF, we’ve got real-life stories from experts about what went wrong for them when they didn’t finish or didn’t start a race and how they got over it.

The mental hurdles are as great as the physical in these situations and their coping techniques are well worth a read. On top of this we’ve got all the usual training, health and nutrition advice to help you fill your repertoire with success stories – just remember not to bore your friends with them!

AMY CURTIS, EDITOR

SEE PAGE 90

GO DIGITAL 13 ISSUES FOR £15.99

3 THINGS YOU NEED TO KNOW THIS MONTH… P35 Cross training just got rougher and muddier.

Leave the stationary bike behind and try your hand at mountain biking this winter.

It’s fast, fun and very good for your running!

P38 You don’t have to let a head cold stop you running.

Dr Yvette Brindle looks at seasonal sniffles and how to make that call of whether or not you should be out and about.

P76 Running off-road in Devon is just about the loveliest thing you could do this month.

The authors of Wild Running share their favourite route for breathtaking scenery and a good work-out.

VISIT runningfitnessmag.com for more news and insightful content, blogs and our favourite articles THIS MONTH’S CONTRIBUTORS DAME KELLY HOLMES: In a quick chat with Running Fitness, Dame Kelly tells us what’s in her kit bag whenever she goes out training. p74

PROFESSOR DAVID HASLAM: As Chair of the National Institute for Health Care and Excellence, we couldn’t think of a better guest expert for our Q&A pages this month. p56

JOE WICKS: Nutrition expert Joe, also known as The Body Coach, gives us his angle on the best foods for post-run recovery, and shares a delicious and nutritious smoothie recipe too. p47

KEEP IN TOUCH… TWITTER @Runfitmag FACEBOOK: facebook.com/RunningFitness 6 runningfitnessmag.com Winter 2015

Voted 2013 Favourite Glucosamine Product

by Boots Customers

ADJONSPRINGP 17-03-15E

Cartilage and bone health are important for long term wellbeing and an active life. If you are looking for a daily supplement to give you extra support from within, Jointace® has been specially formulated by Vitabiotics’ experts to provide premium nutritional care. With a unique combination of nutrients, and vitamin C which contributes to normal collagen formation for the normal function of bone and cartilage.

also GEL or PATCH

Original

for direct application.

Ideal alongside Jointace® Tabs or Caps.

From , Superdrug, supermarkets, Lloydspharmacy, chemists, Holland & Barrett, GNC, health stores & www.jointace.com *Nielsen GB ScanTrack Total Coverage 52 w/e 31 Jan 2015.

with Omega-3

Collagen

Max

Sport

Fizz

Running Fitness picture perfect

8 runningfitnessmag.com Winter 2015

CAPE WRATH ULTRA This incredible setting is part of the route of Scotland’s

Cape Wrath Ultra race, which takes place next year on 22 May. The eight-day race takes participants along lochs, glens and mountains for a once-in-a-lifetime experience they will never forget. Sarah Russell from the Running Fitness team is going up there to experience it first hand – turn to p16 to find out more. capewrathultra.com.

Winter 2015 runningfitnessmag.com 9

Running Fitness | NEWS

THIS MONTH

Nell McAndrew storms the WINDSOR 10K, England’s junior athletes get off to a fantastic start at the Commonwealth Games and find out why having a snack could save arguments

NELL MCANDREW STORMS HOME Fitness model, presenter and runner Nell McAndrew

set a new course record of 39.16 in the Running4Women Windsor 10K on Sat 26 Sept. Nell was in first place by the time the group reached the top of The Long Walk and kept extending the gap on the undulating course, claiming the win with a nearly two-minute gap over second place winner Collette Callanan.

Winter 2015 runningfitnessmag.com 11

NEWS | Running Fitness

KEEP THE KIDS MOVING

A new study published in Experimental Physiology has grounds for urging children to keep active. Participants (7-10year-olds) who sat uninterrupted for three hours had a

33%

reduction in the ability of their main leg artery to dilate. Introducing a 10-minute exercise break, however, was enough to prevent this adverse impact of uninterrupted sitting down.

‘Sport saved my life’

Brave paralympian David Smith, 37, is delaying surgery to remove a spinal cord tumour so he can attend the 2016 Games in Rio. David was first diagnosed with a tumour in 2010 while training for the London 2012 Paralympic Games. Despite undergoing life-threatening surgery and having to learn how to walk again, he went on to win gold in rowing. However, while cycle training for the 2016 Paralympics 11 months ago, his tumour returned and he was told he needed surgery that could leave him paralysed. “I just want to seize the moment and give everything,” said David.

NEW REPORT FINDS SCOTS ARE LESS HEALTHY

The newly published Scottish Health Survey 2014 found: One in 20 adults in Scotland use e-cigarettes; Most Scots don’t eat recommended amounts of fruit and veg; Wealthier people are more likely to drink at harmful levels; The Commonwealth Games had no effect on boosting levels of physical activity.

I’M HANGRY, SO WATCH OUT!

In a study with 107 married couples, Ohio State University psychologist Brad Bushman asked participants to measure their blood glucose nightly. They also gave each participant a voodoo doll. The instructions: insert pins in it every night, depending on how angry they were with their spouse. When participants had low levels of glucose, they pushed in about three times as many pins!

The emotion people have most difficulty regulating is anger, and the fuel the brain needs to regulate emotions comes from glucose, says Bushman. So, next time a contentious topic needs discussing, grab a snack for a smoother conversation!

12 runningfitnessmag.com Winter 2015

Running Fitness | NEWS

THIS MONTH’S NEWS IN BRIEF

A few of our favourite snippets from the news this month

» YOUTH GAMES: BRITS BRING HOME

HARDER THAN EVER TO FIGHT FAT A new meta-analysis of data comprising 36,400 American adults has found that although studies have shown that eating less and exercising more results in weight loss, in the long term, weight management is more complex than energy in/energy out. “Our study results suggest that if you are 25, you’d have to eat even less and exercise more than those older, to prevent gaining weight,” says Professor Jennifer Kuk in the School of Kinesiology and Health Science. “We observe

that for a given amount of self-reported food intake, people will be about 10% heavier in 2008 than in 1971, and about 5% heavier for a given amount of physical activity level in 1988 than 2006,” said lead researcher Ruth Brown.

While the results could explain the dramatic rise in obesity, the researchers highlight that body weight is impacted by our lifestyle and environment including medication, genetics, gut bacteria and even night-time light exposure. The study is in Obesity Research & Clinical Practice.

THREE GOLD A triumphant Team England finished the first day of competition at the 2015 Commonwealth Youth Games in Samoa with three gold, one silver and three bronze medals. England’s first gold medal was won by Emma Hamplett in the women’s Javelin. England’s swimming team then won two gold medals and three bronze medals to add to the collection; the first gold came from Georgina Boyle in the 200m freestyle, shortly followed

by Stafford’s Tom Derbyshire who became the men’s 1500m champion. Way to go juniors!

RESISTANCE EXERCISE BOOSTS VITAMIN D

NEW LINK BETWEEN RUNNING & MOTIVATION The runner’s high phenomenon isn’t just down to

endorphins – a new study by researchers at the University of Montreal Hospital Research Centre has found that runner’s high is also caused by dopamine, a neurotransmitter for motivation. Researchers discovered that the rewarding effects of endurance activity are modulated by leptin, a key hormone in metabolism. As Leptin inhibits physical activity through dopamine neurons in the brain, this study suggests that the hormone plays a key role both in regulating energy balance and encouraging behaviours that are rewarding for metabolism, i.e., engaging in physical activity to find food.

Resistance exercise can increase the number of Vitamin D receptors (VDRs) in the muscle and improve Vitamin D metabolism (in animals) according to a study published in Experimental Physiology. Lead researcher Dr Satoshi Fujita from Japan’s Ritsumeikan University, said, “This is an important finding.

Since resistance exercise but not aerobic exercise can increase VDRs, resistance exercise could be an efficient way to improve Vitamin D metabolism without supplements.”

» SCHOOL KIDS ARE MILES AHEAD

School children at St Ninians Primary School in Stirling, Scotland, have been running a mile a day for over three years, which has not only improved their fitness, it’s done wonders for their concentration and mood! “It’s a common sense approach to children’s fitness, which is free and easy.

The most important thing is that the children really enjoy it, otherwise you couldn’t sustain it. They come back in bright-eyed and rosy-cheeked, how children used to look. It’s joyous to see,” said Elaine Wyllie, head teacher of St Ninians (as viewed online in The Guardian on 28 September). Teachers at the school take their pupils out at random times to run on a specially built circuit around the school’s playing field. The trend is catching on around schools across the UK. Watch this space!

Winter 2015 runningfitnessmag.com 13

LETTERS | Running Fitness

POSTBOX

We’d love to hear your views, news and reviews

Running Fitness

SEND YOUR THOUGHTS ON ALL THINGS RUNNING TO: AMY CURTIS, Editor, Running Fitness magazine, Kelsey Media, Cudham Tithe Barn, Berry’s Hill, Cudham, Kent TN16 3AG CONTACT BY EMAIL ON: rf.ed@kelsey.co.uk

Rose sent lots of amazing photos – this is our favourite.

YOUR TWEETS THIS MONTH @lottieintehran“Time to #run off a bit of steam. |Will be trying these hamstring exercises – thanks @Runfitmag”

@_alibongo “Genius! Why didn’t I think of that? RT: @Runfitmag Keys rattling in your pocket when you run? Wrap masking tape around them - it’s easy to pull off when you’re done! #toptiptuesday” @fiona_clifton “@runfitsarah @Runfitmag have a great run! I hope the weather is kind”

LETTER OF THE MONTH

THE SCENIC ROUTE

thought and we’d take some photos and share them with you. It’s my favourite place to run.

Hope you like them.

My friend and I are keen readers of Running Fitness and we were out on the Malvern Hills this morning. It was such a beautiful morning we

ROSE EARL RF says: Thanks Rose, what beautiful pictures!

I read your recent article ‘Make Running Work for You’ with interest – I recently changed my job and work much longer hours so it’s hard for me to get out for a run as often as I would like. I have to admit

14 runningfitnessmag.com Winter 2015

this has put me in a bit of a slump and the more I don’t run, the less I’m inclined to go out. So it was really good to get some ideas about how to get my mojo back!

After reading the article, I gave a couple of friends a call and asked if they wouldn’t mind joining me on a run in the early

ON FACEBOOK THIS MONTH We asked what type of weather do you like to run in?

OUR LETTER OF THE MONTH WINNER CAN CHOOSE BETWEEN THIS FABULOUS ANITA SPORTS BRA (AMAZON.CO.UK RRP £50) OR TWO SETS OF MEN’S RUNNING BOXERS FROM RUNDERWEAR (RUNDERWEAR.CO.UK, RRP £36) THANKS FOR GIVING ME BACK MY MOJO!

TWEET US @Runfitmag

Pippa Reeve: “As long as it’s not raining!”

Vic Davies: “Warm and sunny please!” mornings once or twice a week. We’ve only managed it once a week so far, but I’m already feeling better and more motivated – it’s amazing how much more effort you’ll make if your friends are counting on you!

Graham, by email

Rachel Lizak Lozon: “Fall!

(Autumn)”

LIKE US AT FACEBOOK: facebook.com/ RunningFitness

SARAH RUSSELL

In the long run

Longer distances require PLENTY OF TRAINING so make sure you don’t leave it too late to train for a spring marathon

A

re you hoping to run a marathon in the Spring? How’s your training going so far? If you’ve not thought about it, then it’s time to get cracking. Even if you haven’t had confirmation on your place yet, just get started. Those 16-week training plans that seem so popular are actually just the finishing touch. They are based on the fact you already have a solid aerobic base of many months of training behind you.

Contrary to popular belief, it doesn’t mean you can train for a marathon in only 16 weeks. Similar to training methods by NY Road Running Club Coach Bob Glover, I like to get my training clients to a long run of around 16-18 miles by Christmas or early New Year. Of course not everyone is ready for that quite so soon, so the distance will vary depending on the runner, but the point of me telling you this is to emphasise how

vital it is to get your training in early, especially your long run. If you can build long runs early into your programme – and I’m talking 12 weeks before the marathon – then it takes the pressure off, prevents panics and allows for injury or illness.

HERE ARE MY TOPS TIPS FOR A SPRING MARATHON:

» Don’t wait until Christmas or the New

Year to start training.. start NOW!

» Build up your general mileage and consistency – running regularly, mix of short and long runs. Mix of terrains and paces. No pressure just get a pattern going. » Begin to build your long run – add on a

mile or two each week, or every other

Even if you haven’t had confirmation of your place yet, just get started.

week, to your longest run. Get it up to 16-18 miles by the New Year at least and then do a long run every three weeks.

» Don’t just run.. strength work, cross

training, pilates and foam rolling are all vital ingredients for a successful marathon.

» Most recreational runners can get through

a marathon well on three or four runs per week. Know your limits; more may lead to injury. Cross train on other days.

» Keep the pace nice and steady, especially on your long run. Run at a conversational pace (around 70% of your max) and develop your aerobic base fitness. » Don’t race too much. Races are always more stressful than training runs, and you can be tempted to push it too hard. Race no more than one per month. » Find a club, group or friend to train with.. it’ll help through the winter Get cracking… That marathon will be here before you know it!

Are you training for a marathon?

Let us know how you get on. Tweet us at @runfitmag or @runfitsarah

QUOTE OF THE MONTH

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” RIKKI ROGERS CAPE WRATH ULTRA Entry fee £1250 Final few entries remaining

You know when you read about a race and you stop in your tracks, hold your breath and think ‘I just HAVE to do that’? In May next year, the first ever ultra running event will take place following the iconic Cape Wrath Trail from Fort William to Cape Wrath – a mere 230 miles. It’s pitched as being the UK’s answer to the Marathon des Sables and has potential to become one of the toughest and most iconic footraces in the World.

Around 200 competitors will attempt to cover the distance in only eight days. We’ll camp overnight and cover distances ranging from 35–64km each day. It sounds utterly incredible and very scary; and it’s going to be the challenge of a lifetime. Tweet me @ runfitsarah if you have any tips or advice! capewrathultra.com Sarah Russell has over 20 years experience in the fitness industry as a running coach, trainer, freelance writer and athlete.

She also has a Masters degree in Sport Science and is a qualified England Athletics running coach sarah-russell.co.uk

16 runningfitnessmag.com Winter 2015

Running Fitness | SARAH’S RUNDOWN

WHAT’S ON IN JANUARY?

January tends to have slim pickings when it comes to road races.. so head off road for the muddy stuff! Here’s our round-up.

TRIONIUM KNACKER CRACKER 10KM DATE: 1 January WHAT: The infamous Knacker Cracker is back for the 13th year. Kick off the New Year with the toughest 10km in the UK, with 500m of ascent and descent up and down Box Hill. Fancy dress is pretty much obligatory. What better way to get rid of your hangover? trionium.com ROUGH ‘N’ TUMBLE 10 MARLBOROUGH, WILTSHIRE DATE: 10 January WHAT: A challenging and scenic off-road event of just over 10 miles. It’s tough, muddy and open to all abilities.

The post-race cake is apparently legendary. grassrootsevents.co.uk BROOKS HELLRUNNER – HELL DOWN SOUTH – LONGMOOR CAMP HAMPSHIRE DATE: 16 January WHAT: The Brooks Hellrunner isn’t so much an obstacle course, just a full-on mudfest running endurance adventure. With over 2000 runners taking part it’s an amazing day out. There’s mud, bogs, water and hills galore, laced with theatre music and pyromania!

Sounds epic. hellrunner.co.uk

Start training early to give yourself the best chance of a good marathon run.

3 OF THE BEST… LUXURY WINTER RUNNING GLOVES

KEEP YOUR FINGERS WARM DURING THOSE LONG WINTER RUNS WITH ONE OF THESE GREAT OPTIONS Saucony Nomad Glove £20 Wind- and rain-resistant shell on the back of your hands and thermal fabric on the palm, plus touch screen ‘e tab’ on thumb and finger and fleece nose wipe make these the perfect choice for winter. saucony.co.uk

1

Ron Hill Merino 200 Gloves £20 Brand new this winter, these gorgeous soft merino gloves keep your hands warm and dry.

Lightweight and super soft, they are quick drying and breathable. ronhill.com.

2

3

Gore Running Wear Essential Light Gloves

£19.99 Compact and cosy, these lightweight running gloves are made from soft thermo material and can easily be tucked away into a waist bag or pocket. goreapparel.com

Winter 2015 runningfitnessmag.com 17

Running Fitness

INSPIRING RUNNER

A

DANIEL PAGE

Previously confined to a wheelchair, Daniel persevered through treatment and went on to run a 2:42 MARATHON. How did he do it?

ged nine, Daniel was diagnosed with Perthes disease, a childhood disorder which affects the head of the femur (the blood supply to the growth plate of the bone at the end of the femur becomes inadequate, causing the bone to soften and break down). Specialists told Daniel that he would never lead a fully active lifestyle due to the shortening of his leg and the weakness within the hip joint. He underwent numerous operations to lengthen the tendons in his groin, and stayed positive throughout, playing as much football as his hip could handle. “I continued to play football until my early twenties but then my activity levels decreased and I put on a considerable amount of weight,” says Daniel. “I eventually lost interest in playing football but I gained an interest in walking challenges and this is where I developed my base fitness before I made the decision to sign up for the 2013 Ultra Tour of the Lake District, a 100-mile race in the Lake District for Cancer Research UK.

GOING THE DISTANCE

“I trained with Dave Tune at Blizard Physiotherapy, who said I would be more suited to running on the roads and over marathon distance and not at ultras. Dave was confident he could have me running a 2hr 40min marathon with the right training and support. I laughed at this as I never thought it would be possible as I was struggling to run 10min/miles at the time.

“However, I followed my training plan and completed the ultra well inside the cut-off limit, so Dave and I decided that the Edinburgh Marathon would be my target 2:40 race. I started off with a month’s threshold training to build my strength and get my body used to training on the roads.

I had never done a lot of miles on the road before and I found that it was taking a lot out of my body. I kept in touch with Dave and he supported me throughout this time.

“In six months I went from running a 5k in 19:02 to 16:16, 10k in 38:56 to 34:29, and a half marathon in 78:11 to 73:45, producing times I never imagined possible.

18 runningfitnessmag.com Winter 2015

I was feeling very confident on race day and I set off a little too quickly. At 20 miles my legs felt heavy, my mind was telling me it would be ok to walk for a while but as the finish line got closer, the crowds got bigger and there was no way I was giving up. All of the cold, wet, windy mornings spent training weren’t going to be for nothing. I crossed the finish line in 2:42:27.”

TIME TO TRAIN

“I’m an active member of a local running club called Clowne Road Runners,” Daniel told RF, “but I do a lot of my training by myself as I run to and from work most days. My Sunday long run is normally done with my training partner as 20+ miles on your own can be a little boring.

“Balancing my running with work/family life is the hardest part of training. I found that it had got to a point where I had to

training so I wasn’t able to maintain some base fitness. I slowly built my mileage back up and introduced some track work, which really helped me to regain my fitness.

“My drive and motivation to keep running comes from me trying to be the best I can be, I have no interest in the people around me and what they are doing; I would prefer to run a big PB finishing last than to win a race. I love to see how far I can push my body to get the best out of myself. The biggest thing I have found is people think they are being judged by others, when really they are wishing they were out there doing it. No matter where you are in the field, everyone is working just as hard. I never thought I’d be able to run the times I currently achieve. If you’re willing to put in the hard work then anything is possible.”

Find out more at danielpagerunning.co.uk

I love to see how far I can push my body to get the best out of myself make a choice of how much I was willing to sacrifice to allow me the time to train. I run around 85 miles a week and try to fit in three or four core strengthening sessions.

Which doesn’t leave me much time for socialising but I don’t go out much as the time I have free, I like to spend with my family. Running to and from work has made a real difference as it saves me a lot of time and enables me to train twice a day.

RUNNING IS MY ESCAPE

“The only injury I’ve had was just after I ran the Edinburgh Marathon I tried to get straight back in to high mileage training and speed workouts hoping to get even fitter when I should have had a month of enjoying my success and just running for fun with friends. I tore the ligaments in my ankle which stopped me from putting any weight on my foot for around four weeks so I lost a lot of fitness and found it really hard not running as this was my escape.

The pain stopped me from doing any cross

Persevering through the pain over the last 100 yards of the Edinburgh Marathon.

Winter 2015 runningfitnessmag.com 19

IMAGE SARAH LOUISE PICKERING SLP-PHOTOGRAPHY.COM/FACEBOOK.COM/SLP.PHOTOGRAPHY

Dan gets a lot of training in running to and from work but he loves to train in the surrounding countryside.

RECIPE OF THE MONTH Oaty Breakfast Pancakes with Spelt Flour,

✁

RECIPE | Running Fitness

Banana, Chia & Cashews

2

4

MINUTES

MINUTES

PREP TIME COOK TIME Makes 10 small pancakes 3 tbsp wholemeal spelt flour 3 tbsp porridge oats 1 tsp bicarbonate of soda 1 tbsp chia seeds 3 tbsp natural yoghurt 3 tbsp milk 1 banana, chopped into small cubes

1 large free range egg Pinch of salt Knob of butter 1 tbsp sunflower or rapeseed oil TO SERVE Handful of cashew nuts Maple syrup or honey Banana slices

Why is it good for you? Spelt flour, combined with the nutritional boost of oats, bananas, chia seeds and cashew nuts, helps make these pancakes a perfect pre- or post- run ‘Go Faster breakfast’. An ancient variety of wheat, spelt flour does contain gluten, but the gluten is easier to digest than modern wheat flour. It’s high in protein and fibre, and a great source of slow-release energy too; probably why spelt was called the ‘marching grain’ in Roman times!

METHOD

1 Measure out the flour, oats, bicarbonate of soda and chia seeds in a bowl.

2 In a separate bowl, lightly beat the egg with a fork and then spoon in the yoghurt and milk. Add the banana and stir to combine.

3 Pour the wet ingredients into the dry and briefly stir with a fork to combine.

4 Heat a pancake pan or non-stick frying pan over a medium heat. Melt a knob of butter in it and add a few

drops of oil. Cook 3-4 pancakes at a time, using a spoonful of batter for each one. Gently cook for a minute or two until bubbles start to appear on top, then flip over and cook on the other side for a minute or two.

5 Serve immediately with a few cashew nuts, banana slices and honey or maple syrup.

Nutrition per pancake Energy (kcal) 88 Protein (g) 3 Carbohydrate (g) 10 Fat (g) 4.5 Of which sugars (g) 2 Of which saturates (g) 1 Salt (g) trace Fibre (g) 1.5

FOR MORE RECIPES, VISIT GOFASTERFOOD. COM

Kate Percy Athlete and cook, Kate is passionate about the link between good eating and better performance. Her bestselling books, Go Faster Food (£12.99), Go Faster Food for Kids, (£16.99), and FuelSmart for Race Day (£3.99) bring top sports nutrition advice to life with delicious recipes to help athletes fulfil their potential. They’re available on amazon.co.uk, in bookstores, or get a signed copy from her website at gofasterfood.com 20 runningfitnessmag.com Winter 2015

Running Fitness | BEGINNERS

MATT PHILLIPS

INJURY SPECIALIST

Each issue Matt shares a new exercise of the month. These FOOT STRENGTH WALKING DRILLS will help reduce your chances of suffering lower leg and foot pain EXERCISE: Foot Strength Walking Drills TARGET MUSCLE/S: Lower legs and Legs & Feet SETS & REPS: 120-30 seconds each drill version TEMPO: Dynamic and multidirectional

FREQUENCY: Twice a week in strength sessions and as part of a dynamic warm-up Running places a great demand on the muscles of the lower legs and feet. If the muscles do not have the capacity to cope with this demand, they can become overloaded, which opens the door to injury and pain.

The following series of walking drills is an excellent way to target the different muscles involved at different stages in the running cycle: pronation, supination, inversion, eversion... All areas will be covered if you include this series as part of your two weekly strength and conditioning sessions, and also within your dynamic warm-up in order to

prepare your body for the dynamic mobility required when running.

Perform each of the drills for 20-30 seconds, moving around in different directions to stimulate different demands (not seen in images). Six drills... so we’re talking an easy three-minute routine – that can potentially save you from lower leg and foot pain!

THE SIX DRILLS:

1 Tip Toe

2 Heels

3 Feet In

4 Feet Out

5 Outer Edge of Feet

6 Inner Edge of Feet

FOR VIDEOS OF HOW TO DO OUR EXERCISES OF THE MONTH, go to runningfitnessmag.com!

MATT PHILLIPS

is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic in Sussex. Follow Matt on Twitter: @sportinjurymatt StrideUK is one of the UK's leading running technique companies which takes pride in helping people reduce injury and improve running performance by using clinical video gait analysis to examine your running technique and provide simple, easy to follow training programmes to get you injury free. For more information please visit strideuk.com Winter 2015 runningfitnessmag.com 21

28/29 MAY 2016 BANK HOLIDAY WEEKEND marathon

half marathon

10K

5K

team relay

junior races

MAKE YOUR 2016 MARATHON EXPERIENCE ONE TO REMEMBER

Run in one of the most picturesque cities in the world

guaranteed entries available at

www.edinburgh-marathon.com

Running Fitness | TRAINING

LAURA FOUNTAIN

LAZY GIRL RUNNING

Whether you are coached or self-train, or use data monitors, it’s important to LISTEN TO YOUR BODY and to make responsible decisions based on this information

T

he relationship between coach and athlete is an important one. It’s based on trust and expectations, and it’s up to both parties to make it work. I’ve not yet managed to put my trust completely in someone else where my own training is concerned; to submit control for the next four months of my running life to somebody else. Maybe I’m too much of a control freak or maybe I just haven’t met the right person yet. Either way, it makes me value the trust that others put in me all the more.

To have someone hand you something very important to them – the reins to the training schedule for their next goal race – is a really big deal. And I take it very seriously. I feel the weight of the responsibility and I probably spend more time looking over their training week to week – the paces they’re hitting and the miles they’re clocking up – than I do my own. But more important than these numbers, I listen to what they’re saying to me about how each run felt. Feedback that they sometimes don’t even realise they’re giving, and that we’re all sometimes guilty of ignoring when we think about our own training.

PERSONAL FEEDBACK

In a world where it’s now possible to measure more data from our runs than we’re ever likely to use – our pace, cadence, heart rate, VO2 max – it’s easy to forget that some of the most important stats come from within. How enjoyable was the run? How easy did it feel? How challenging? Did you walk or jog your recoveries? How did your legs feel during? And what about the next day? What was your form like towards the end?

When you’re training for a goal race, the aim is to get your training challenging enough to make improvements but not so much that you overdo it and break your body down. We all know people who’ve thrown themselves into training, who flog themselves in speed sessions, get hung up on paces and ignore those niggles that are the early warning signs of an injury creeping up on them.

Sometimes it’s easier for an outsider to take an objective view of where that middle ground is to be found.

ADAPT AND LEARN

A phrase I see time and time again from runners on Twitter is “I’m listening to my body and taking an extra day’s rest”. I’m all for resting hard when it’s needed, but often I want to ask: “Are you really

Whether you train alone, with a coach or use a data monitor, remember your body knows best.

LAURA FOUNTAIN Laura Fountain is a marathon and ultra runner, a triathlete and a personal trainer. She teaches beginners how to run and helps them fall in love with running.

Follow Laura on Twitter: @lazygirlrunning

listening to your body, or are you just pacifying it?”

Your body is telling you the workouts are too hard or your mileage too high. What it wants you to do is adapt your training, not just give it an extra day on the sofa.

Above all else, it’s the responsibility to keep my runners safe, well and injury free that I take the most seriously. If the paces start to feel too hard and the mileage too high, if niggles start to crop up it’s time for the training to adapt.

It’s easy to feel this responsibility for someone else – for getting them to the race start in one piece and keeping them running long-term. But it’s a responsibility we all have to ourselves too. It’s time to start properly listening to what our bodies are telling us.

Are you really listening to your body, or are you just pacifying it?

Winter 2015 runningfitnessmag.com 23

TONY PHILLIPS

A MILE EACH DAY

It’s easy to get frustrated with yourself when you don’t get things RIGHT FIRST TIME. Tony says we should remember that we’re only human and give ourselves a break

H

ave you ever watched a toddler taking his or her first steps?

If you have (and even if you haven’t) every toddler who is learning to walk will take one or two (maybe more) very wobbly steps and will then fall over. Assuming that there is an adult watching, it is very rare that the toddler will cry because the nearby adult will probably do two things. The adult will leap up, rush over to the toddler, pick the toddler back up onto their feet, and congratulate and encourage the toddler until they try again.

This process will continue until the toddler is tired, at which point the adult will distract them with something else to do until they are ready to try again or perhaps until the next day. And so the process goes… Eventually, the toddler will be walking.

What about learning to ride a bike? If you remember learning, or have observed a child learning, the process is remarkably similar.

And I’m curious: have you ever heard an adult saying to a toddler or a youngster learning to ride a bike: “Look, you’ve fallen over two or three times now. I can’t see any obvious improvement. You’re obviously not any good at this walking (or cycling) thing, so I suggest that you just give up and stick to crawling (or that scooter).”

I would bet anything that there isn’t one person reading this who has ever heard anything like that comment in their entire life. I’m sure you would be shocked and horrified if you ever heard that.

LEARNING CURVE

Try, fail, pick up, encourage; try, fail, pick up, encourage; try, fail, pick up, encourage … try, fail, pick up, encourage; try, succeed is pretty much the way we humans learn anything. It was the same when you learnt to drive wasn’t it? I don’t mean that you necessarily failed your test multiple times, although you might have done, but that was the way your driving lessons went (well, mine did).

So if all that’s true, when adults take up running again after years of not doing it, or they start training

How do you maintain enthusiasm when you keep falling or appear to be moving backwards?

24 runningfitnessmag.com Winter 2015

Don’t give yourself a hard time if you have off days.

TONY PHILLIPS

is a personal coach working with entrepreneurs and business leaders. An enthusiastic back of the pack runner, in January 2010 he began an experiment to see how many consecutive days he could run at least a mile. Tony is fascinated by the lessons running and daily habits teach him about life.

Follow Tony on Twitter: @AMileEachDay or coachingapproach.co.uk

to run a distance they’ve never done before, why is it that they speak to themselves in exactly the way I described above?

Perhaps they have forgotten that a graph showing the improvement of any human learning a new skill doesn’t resemble a smooth curve steadily increasing as time passes. Instead, it looks more like a serrated edge moving up a bit, falling back a little and so on.

Winston Churchill famously said, “Success is going from failure to failure without a loss of enthusiasm”. Perhaps he observed one of his own children learning to walk?

So how do you maintain enthusiasm when you keep falling, or you appear to be moving backwards? Research carried out on service personnel wounded in combat has found that having support networks is a key factor in helping develop resilience – it comes back to having someone pick you up and encourage you.

This is why so many new runners or runners attempting new challenges are far more likely to achieve their goals when they join a running group or have someone who runs with them.

Running Fitness | ADVENTURE

DAN TYE

REACH NEW HEIGHTS Dan finds himself reflecting on what MAKES US ADVENTUROUS after conversations with newbie runners and asks how one person’s definition of difficult can be someone else’s idea of heaven…

“I

DIFFERENT STROKES

Another female colleague joins in.

“Adventurous for me would be a 5K,” she says.

“Even being able to run a mile is a big thing for me.”

“What would persuade you to do something more adventurous then?” I ask her. “You know that more and more people are now running 100 miles, everyday people with normal jobs,” I point out.

“Oooh, sign me up,” she replies sarcastically.

Meanwhile the newbie runner seems more open to the idea of being more adventurous.

“That does actually sound like it could be fun,” she says and I feel a burst of pride. “But what!? You’ve got to carry a tent?”

Hmmm, maybe it’s going to take me some time to win them over. Our conversation left me pondering what makes some people adventurous and others not. It’s almost like there’s an adventure gene that some of us have. But what makes us seek out adventure? One thing I do know is that I can recognise which people have this adventure gene. I’ll give you an example. Did any of you watch Ultimate Hell Week on BBC2 in September? Twenty nine of the fittest people in the UK were put through 12 days of training with former Special Forces personnel from around the world. The aim of Special Forces

Project Awesome gets Londoners working out before work

DAN TYE

took a love of cross-country running and outdoor pursuits with him into the RAF as a pilot. The call of the mountains was too great though and he became at ski instructor in Canada, before working as a journalist for the past 10 years. He now edits an online adventure lifestyle blog called Adventure 52, where he encourages everyone to make the most of his or her 52 weeks a year.

Find him at: @Adventure52mag or adventure52.com

training is to push people to their limit, to the point where they think they can’t go on, but then let them push through it. Few of us ever push ourselves in such a way and it’s this that I find this fascinating. To all the adventurous runners out there reading this, you’ll know exactly what I’m talking about. It’s the thing inside you that drives you to want to do better.

There’s a guy I know who took part in Ultimate Hell Week called Danny Bent. I first heard of Danny when he sent me his book You’ve gone too far this time Sir about riding nine thousand miles to India on a steel-framed bike called Shirley. Danny is always seeking out adventures and is the epitome of someone trying making himself or herself better through adventure. He now runs ‘Project Awesome’, where he gathers Londoners every morning for street workouts before the working day – all in the name of making others become more ‘awesome’.

Best of all it’s free. Well Danny, you are awesome and after seeing you on Ultimate Hell Week and what you’re doing with Project Awesome, I salute you. Who Dares Wins eh Danny Boy? More details at projectawesomelondon.com

“It’s almost like there’s an adventure gene that some of us have. But what makes us seek out adventure? ” Winter 2015 runningfitnessmag.com 25

IMAGE DRUZHININ MIKHAIL / SHUTTERSTOCK.COM

’ve got it all planned,” a colleague tells me as her new-found enthusiasm for running beams bright in the office on a dull autumn morning.

“My main goal is to do Survival of the Fittest in London next year. Working back from there I want to do a Wolf Run, a Tough Mudder and some 5ks,” she says, clearly proud of setting her intentions.

“But what about doing something a bit more adventurous?” I ask.

“Like what?” she replies.

“Oh, something like a run in the hills or a mountain marathon?” I suggest. Her eyes widen, but not in a good way.

“Well, I can’t really, not living near Northampton and I’ve only just got into running again.”

“Ok, well what if someone gave you all the right kit and food, and put you at the start of a trail run in the Peak District, would you do it?”

She smiles, looks up to the left and right in contemplation, juggling the pros and cons with her eyes. “Hmmm, that sounds difficult.”

“But you could do it,” I tell her.

“I run around my local streets, Dan. I guess I need to be more adventurous.”

THE WORLD’S LARGEST ONLINE RUNNING STORE

Tackle the autumn breeze this season in our new crop of running shoes. With offerings from ASICS, Nike and adidas including the ASICS Gel-Kayano 22, adidas Ultra Boost and Nike Air Zoom Structure 19.

WWW.PRODIRECTRUNNING.COM - THE RUNNERS CHOICE DIRECT TO YOUR DOOR

ORDER BEFORE 4PM FOR NEXT DAY DELIVERY

Nike Women’s Air Zoom Structure 19 - QR: 114734 - £105 Nike Men’s Air Zoom Structure 19 - QR: 114689 - £105 ASICS Women’s Gel-Kayano 22 - QR: 106186 - £135 ASICS Men’s Gel-Kayano 22 Lite Show - QR: 106157 - £140 Saucony Men’s Guide 8 - QR: 107311 - £99 adidas Women’s Ultra Boost - QR: 109887 - £130

TWITTER: ProD_Running

FACEBOOK: Pro Direct Running

I N S TA G R A M : p r o d i r e c t r u n n i n g

NIGHT SHIFT

Winter’s limited daylight hours can play havoc with a runner’s training schedule but it’s still possible to RUN AT NIGHT safely. Here’s how to embrace the gloom and pace the pavements after sundown WORDS Sarah Ivory

I

f you’ve enjoyed clocking evening miles all summer long, don’t panic – your late night runs don’t have to stop when the dark evenings set in.

According to research from the Clinical Research Centre of the University of Chicago, the latter part of the day is the best time to smash speed sessions. Why? Because data shows that the body’s metabolism is better tuned to exercising harder in the evening than in the morning.

Tellingly, one study reports that muscular function and strength peak in the evening hours, while oxygen uptake also improves.

Wow. That’s one good reason to give night running a go. And if that’s not convincing

enough, runners report that night running is also fun because outdoor surroundings change at night – vast landscapes take on a more tranquil quality, and inner city runs become extra special when lit by twinkling street lights. Running in the dark is a unique experience, which perhaps explains why an increasing number of runners are discovering the joys of training after sundown. Of the millions of people who pound the pavements or trails regularly, a recent survey by Saucony suggests that an impressive one-third of runners enjoy training at night. “So many thoughts and feelings pass through the body [when you run at night] but, ultimately,

Running Fitness | training

KNOW BEFORE YOU GO It’s all fun and games until someone trips over a tree root! Here’s how to ensure you take your night running seriously and safely.

1

USE YOUR HEAD One of the most important things to buy before heading off into the deep, dark wilderness? A good head torch. While a hand torch can be used to shine on objects to your left or right, a head torch always points at the road in front of you. “The head torch allows you to see where you are going following the line of vision and head direction,” says Nick Anderson, GB and Saucony running coach.

2

KEEP IT HANDY You may not want to have a hand torch on for your entire run – they can be a bit pesky to run with – but it’s safe to say that a hand torch is good to have on your person, especially if you’re running an off-road route or mountain path. As Nick explains, “The hand torch allows you to be a little more creative when you plan ahead, looking for turns or drops off the edge of a tricky hillside or mountain path.”

3

HEY, BRIGHT EYES ‘Aghh, my eyes!’ We hear you – the full glare of a head torch can be a bit taxing on your vision after a few miles of running. But here’s the thing – you don’t need to have your head light turned up full blast for the entire session. “Your eyes quickly become accustomed to the darkness,” reveals George of runningbygeorge.com. “When it’s safe to do so, drop the brightness down gradually. Staring at a small pool of light, a few feet in front of you, for mile after mile can get a bit hypnotic and boring!”

4

FOLLOW YOUR SENSES Strange fact: you’ll be able to hear a lot more when you run at night than during the day.

Whether it’s the sound of a branch snapping or a dog howling, your hearing perks up when sight is compromised. “You need to take extra care and make good use of your other senses,” advises George. “For this reason, I wouldn’t recommend listening to music, as your ears are going to provide an important part of your image of the environment around you.”

5

Don’t let the dark stop you from getting out there – embrace the experience!

FIND YOUR BALANCE Amazingly, your brain recognises objects that you see with peripheral vision (your vision of things around you) 25 per cent faster than those it clocks with central vision. And your peripheral nerves help to keep the body balanced. Give your body time to adjust to the shift in balance. “Slowing down is an obvious thing to do if you’re a novice,” recommends George. Practise a slower pace and then “if the terrain is good and you get used to the differences in footfall, you don’t need to kill too much of your speed.”

Winter 2015 runningfitnessmag.com 29

TRAINING | Running Fitness

running in the dark feels fast and exciting,” raves Nick Anderson, GB and Saucony Running coach. “The more exciting it becomes, the less pain you seem to feel and the less effort it seems to take to run.”

Now those are benefits we’d like to reap when we head out of the door! Find out how exhilarating, inspiring and novicefriendly night running can be with these pointers on what to expect from your first after-dark session.

FEELING SPEEDIER

That increase in speed you’re imagining isn’t unusual – your brain is simply tricking you into feeling as if you are moving fast in relation to the objects close by. University of Essex researchers refer to this phenomenon as ‘optic flow’. When you run in the dark, you can only see objects that are close to you and not the things that are far in the distance. It’s the nearby objects that you use to gauge speed and, because they’re so close, they go past quickly.

Unfortunately, this false sense of speed can play havoc with your mind and increase your rate of exertion, or how hard you think you’re working. Case in point – the university researchers monitored a group of cyclists as they performed 20k time trials with projected footage of a cycling course that moved at (1) their actual speed, (2) a speed 15 per cent slower than their actual speed and (3) a speed 15 per cent faster than their actual speed. Results show that the cyclists underestimated how hard they were working when the course

moved 15 per cent slower, even though power output, heart rate and cadence were the same throughout the test. And conversely, when objects move faster than your actual speed, you may feel as though you’re working hard to run at pace.

But it’s not all bad news, as that enjoyable sense of speeding along counts for a lot. “Having raced on the road, track and trail in the dark on many occasions over the years, I can confirm that the feeling of going faster is definitely true,” confirms Nick. “Your sense of spatial awareness is reduced and you feel so fast in relation to the objects and light around you. This in itself is motivating and, at times, thrilling. With the reduced peripheral vision, your perception of speed and additional excitement, your sense of adventure will increase.” And you can’t ask for more than that!

SAFETY POINTS

It’s an obvious benefit, but scheduling your run for after dark provides the perfect opportunity to squeeze a few more hours into the day. For runners with children or busy jobs, nightfall can be the only time that’s available to train. The trick is not to use the dark as an excuse to let your fitness slide. If you’re worried about hitting the trail on your own, why not pair up with running friends? As luck would have it, there are also plenty of night races (see our pick of the best below) that you and your friends can sign up for. What’s so great about taking on a night race with friends?

“Science shows a little bit of evening exercise may even help you to clock a better night’s sleep” EVENTS TO TRY Embrace the winter by signing up for one of these seasonal events!

GLOW IN THE PARK This nationwide series of afterdark 5k runs from event organiser Votwo offers runners the opportunity to experience night running in a safe environment. Runners are advised to dress in ‘Glow Gear’, including head torches, hi-vis kit, glow sticks and fluorescent face paint! (glowinthepark.co.uk) DAY & NIGHT RACE If running, jumping and crawling are more your bag, log onto the Reaper Events to discover night obstacle course racing. This event boasts both a 2pm race and a 7pm night event. (reaperevents.co.uk)

30 runningfitnessmag.com Winter 2015

THE CANCER RESEARCH WINTER RUN SERIES Take on this trio of 10k night races in Liverpool, London and Manchester over the months of January and December. In its second year, the event features a snow zone, polar bear hugs and great routes! (winterrunseries.co.uk) THE MIGHTY DEERSTALKER This obstacle race takes place in the pitch dark depths of Scotland. Expect to race across rivers, through forest and even over mountains during a cold March night. While the distance is a secret, the popular Beerstalker Party that takes after the event is not! (ratrace.com)

Start running at dusk so your eyes adjust naturally to the darkness as it falls.

Well, you’ll all need to practise running at night, making this one of the easiest ways to find some buddies to run with after dark.

Remember to let friends or family know where you’re going before you head out, and then take the necessary precautions.

“Keeping safe is key,” agrees Nick, “And this means running with a head torch in the countryside, as well as carrying a small yet powerful hand torch. The head torch needs to fit securely and you must always make sure it is charged up, or using full batteries, beforehand. If you’re running alongside traffic, it’s really important to be seen by others and vehicles. Think about clipping extra lights to the front and rear of your running garments, as these will warn others that you’re on the move.” Remember you must wear red lights on your back and white on the front – just like a car or bike.

Running Fitness | TRAINING

WHAT TO WEAR Light up the night with bright running kit

The Saucony Sonic Reflex jacket boasts 360-degree reflectivity for dark night runs. A special coating makes it wind and water resistant, too. £100, saucony.co.uk

Get two outfits for the price of one with the reversible EBE Tights from Odlo’s Shine in the Dark collection, featuring light-up reflective panels. £65, odlo.co.uk

The Nathan Zephyr Fire 100 Hand Torch is ideal for nighttime. Made for running, it has an adjustable hand strap that makes for effortless carrying. Nifty! £44.99, runnersneed.com

SERENITY NOW

Unlike running amongst the chaos of afternoon commuters, or dragging yourself out of bed to log miles alongside early morning traffic, you can expect night runs to feel calm, energising and delightful. Night runs provide the rare opportunity to clock miles after a hard day’s work is done, and science shows that a little bit of evening exercise may even help you to clock a better night’s sleep. But there is a catch – it can take a while for your eyes to adjust to the change of light, and most experts recommend you run a route that you know well. This is particularly important if you’re hitting the trails, as path edges, junctions and corners can look very different at night.

The insider secret? Gradually expose your eyes to running after dark. “One thing I recommend you do is to begin your night

runs at dusk, so there’s still a little light,” suggests George Anderson, running coach at runningbygeorge.com. “Not only does this make it a bit easier for your eyes and senses to transition to darkness, but it’s also an incredibly energising time of the day to be running. I recently did a 24-hour race called Endure24 and, when nightfall came at about 9:30pm, it was amazing.

One of the best moments from that race is being out in the woods as the sun went down and darkness enveloped me!”

HILLS ARE EASIER!

Not all night runs have to be performed at a leisurely pace that allows you to keep an eye out for low-hanging branches and perilous pot holes. While planning a safe route is essential, tough sessions that take place in a set area, such as off-road hill

repeats or one-mile fartlek loops, are ideal night-time runs. Survey the short loop for potential hazards by doing a few repetitions of it at warm-up pace and then you can run at top speed repeatedly, safe in the knowledge that you’re not going to trip over any hazardous objects.

“Anything is achievable at night, whether it’s a threshold run, hills or fartlek session,” adds Nick. “Many cross country runners and skiers will be out in the forests this winter, doing fartlek runs among trees and over hills. Just make sure you are in the right kit, can see where you are going and can be seen by others.” Not only will this type of winter training get you in great shape for the seasonal cross country or trail runs, but hills are also so much easier to sprint up when you can’t see the top of them. Trust us on that one!

Winter 2015 runningfitnessmag.com 31

PRODUCTS | Running Fitness

WINTER KIT

Our winter kit selection will keep you LOOKING COOL while staying warm from head to toe » SKINS CARBONYTE LONG SLEEVE 6 £28

These youth-specific thermals make great base layers for kids who feel the cold. Light and comfy, breathable and warm. Sophisticated design and fabric. skins.net or sportsshoes.com

» LIJA LEGGINGS *NEW SEASON 4 £69

LIJA is gaining a reputation as stylish yet practical kit. These leggings are ideal for warm up/warm down, steady runs – and you’ll want to wear them all day! lijastyle.com

» SALOMON ACTIVE GLOVES 1 £15

Lightweight, breathable and easy to pack into pockets when you warm up. The touchscreen fabric means you don’t have to get cold fingers when taking a call or changing music!

Available in black, blue or pink. salomon.com

32 runningfitnessmag.com Winter 2015

Running Fitness

ED’S PICK OF THE MONTH » SALOMON ACTIVE BEANIE 5 £15

Made from warm, breathable micro-fleece fabric, with ponytail hole to ensure a good hair day!

Great travel kit for races and events – handy for family supporters too. salomon.com

» SALOMON AGILE JACKET 8 £65

Extremely light and packable, with venting on the shoulders and back, hand pockets and 360° reflective treatment. For cool weather running day or night. Men’s and women’s. salomon.com

Running Fitness | PRODUCTS

» NB THERMAL HALF ZIP

LONG SLEEVE 7 £65 The perfect base layer for cold winter running, or as a running top on its own. The extended zip means you can keep cool as you warm up on your run without feeling too hot or taking it off. The long sleeves tuck warmly around your wrists – very handy when using as a base layer. newbalance.co.uk

» SKINS CARBONYTE HALF TIGHTS 3

£20 Youth-specific (male) and great for wearing under loose shorts during training and/or racing. With Skins’ iconic and high-tech design, these tights will keep you snug and warm without restricting movement. skins.net or sportsshoes.com

» LIJA BLACKCOMBE JACKET 11 £100

This fleece-lined, zipper jacket is perfect for race day travelling, early morning runs and warm-up/warm-down. It’s stylish and breathable with front pockets and snug cuffs to avoid draught. lijastyle.com

» FEETURES MERINO SOCKS 2

£11.99 Super-soft, warm and designed for maximum compression and support in key areas, these socks are a must in your winter kit bag.

Made from a blend of merino and Rayon bamboo. feeturesrunning.com

» SKINS CARBONYTE

THERMAL SHORT SLEEVE TOP 10 £20 Part of the youth range, the short sleeve thermal top works on its own or as an extra base layer for windy/ colder days. Four-way stretch offers support yet freedom of movement with less friction. Available in black, navy, red, royal blue and white. skins.net

» UP REFECTIVE WRIST BAND 12

FROM £8.99 Keep keys, money, maps, food handy in this convenient and safe wrist band with zip and highvis strip. Find them in major sports retailers

DO YOU HAVE A FAVOURITE PIECE OF KIT? Tweet us: @Runfitmag Like us: facebook.com/RunningFitness Winter 2015 runningfitnessmag.com 33

products | Running Fitness

living with…

CEP ultra light calf sleeves

Every month, we share our experience of running tech and accessories and what it’s like to train with them over time £37.50 cepsports.co.uk Overview

The science

CEP calf sleeves are comfortable to wear, effective and versatile. They aid muscle recovery and encourage blood flow to feet and lower legs, which in essence is said to help performance through better muscle management, both during and after exercise. And with CEP products made by German medical manufacturer Medi, the science and quality control behind this product is reassuring. As part of our new longterm review, RF deputy editor Evie has worn the sleeves for a month and here’s what she thinks so far:

These calf sleeves are made at the company’s headquarters in Bayreuth, Germany, where the phlebology R&D team focus on improving venous and lymphatic health. The sleeves work by consistently applying compression to the calf allowing arterial walls to relax and the flow of oxygen (O2) rich blood to increase by up to 40%. The more O2, the more power during performance and the faster your muscles recover.

First impressions

Once I got the knack of putting the sleeves and socks on (run your hand/ arm through each one first) I was really surprised at how light the sleeves felt.

I could feel only warmth rather than compression/material on my lower legs, if that makes sense. So while they are tight to get on, they feel very snug yet very breathable. I like wearing running shorts all year round so sleeves and socks offer a nice alternative to wearing running tights in winter.

Good for multi-terrain

Over several weeks I’ve worn the sleeves on-road, off-road, on forest trails, hilly trails, and on grass and the socks felt the same over all terrain. If anything, my legs feel a little more coordinated when running on-road, but at this stage it’s difficult to know whether I’m just having a ‘great running day’ or the sleeves are having a positive impact (as I’m gradually building my fitness back up after long

term injury). Watch this space!

Good value

Wearing the sleeves or socks when warming up with some dynamic stretches and a few key exercises feels like my lower legs and feet warm up quicker than they did without wearing the sleeves. So I’d recommend wearing them to races and in warm up, even if you don’t wear them during the actual race.

Once I’ve started my run, it seems to

take a good 10 minutes longer to increase to my average pace when I’m wearing the sleeves – I find if I set off too quickly, the sleeves start to feel tight and my legs heavy – but if I take my time and build up my pace gradually, the sleeves feel great during the run. They are not so comfortable when they get wet and muddy however! I leave the sleeves on when warming down and sometimes for a few hours post-run – so far, the longer I’ve left the sleeves on post-run, the

better my legs have felt the following day. They feel fresher and more responsive compared to when I don’t wear sleeves and do back-to-back runs.

Best bits so far?

That they are measured to fit (ankle, calf, foot) so they feel customised and very comfortable. And the 30-day performance guarantee is reassuring – the company have full confidence in the quality and effectiveness of their product!

final verdict I will continue to wear these sleeves as I’ve had such positive results early on but time will tell if they have any long-term good results. Overall, they are comfortable and supportive so well worth giving a go!.

34 runningfitnessmag.com Winter 2015

Running Fitness | cross training

Mountain biking

for runners Runners shouldn’t just ‘run’ and CYCLING ON TRAILS is a great alternative that helps to reduce injury risk, build endurance and keep training fun. Follow this guide to get the most out of your mountain bike sessions

Winter 2015 runningfitnessmag.com 35

CROSS TRAINING | Running Fitness

W

HOW FAR?

e’ve often talked about the benefits of cycling for runners in the past, and we’re big fans of mixing it up.

The fitness crossover from riding to running is very powerful. Cycling helps to build endurance and muscle strength in a way that running simply can’t. You can easily spend 4-5 hours on a bike, whereas to run for the same time would be much harder.

Cadence is a big buzzword in running, but those who cycle will know exactly why it’s important.

Pedalling technique requires a smooth, consistent motion and steady cadence. Exactly what we need in running. Cycling helps to teach that speedy leg turnover and after you get into riding, you’ll find your cadence picks up naturally when you run.

The rule of thumb is that riding two miles on the road equates to one mile of running.

On a tough trail, it’s pretty comparable. A 20-mile bike ride would equate to a 20 mile run in terms of fitness benefits.

WHY MOUNTAIN BIKING?

Winter road riding isn’t much fun. It can be cold, wet and dangerous. Many runners don’t feel safe or confident on a bike on the road, and it’s never going to replicate a peaceful trail run; one of the reasons we run is to escape the traffic and enjoy the great outdoors. But getting out on the trails on a bike brings that exact same sense of being at one with nature. Depending on where you ride, it can be thrilling and challenging or more gentle and relaxing.

WHERE TO GO?

You are free to mountain bike on bridleways or byways in England, but not on public footpaths.

Wales and Scotland tend to be the mountain bike hot spots with great trails, but there are lots of rides all over the Country. In the South, The South Downs Way is very popular with riders. Check your OS map to plan a route and ensure you don’t trespass onto private property.

TRAIL CENTRES

Your best bet is to go along to a specific trail centre or a designated forest area with marked trails. There are loads of trail centres all over the UK and they are designed specifically for mountain bikers. Most will have marked trails of varying difficulty and some will have bike hire, a café and toilet facilities and are ideal for both new and experienced riders.

Cycling helps to build endurance and muscle strength in a way that running simply can’t.

BENEFITS – REASONS TO RIDE

1

MOUNTAIN BIKING IS MUCH MORE ‘PHYSICAL’ THAN ROAD RIDING. The constant change in terrain and technical riding requires more balance, co-ordination and confidence. Those skills transfer to running, especially if you run off-road.

2

IMPROVING YOUR TECHNICAL SKILLS AND OFF-ROAD RIDING will make you a more confident 36 runningfitnessmag.com Winter 2015

and competent trail runner too. If you can negotiate tree stumps, rocks and boulders on a bike, when you come to do it on two feet, it’ll feel much easier.

The ability to ‘anticipate’ what’s ahead is a great skill and, again, if you can do it on a bike, you’ll find it easier when you’re running.

3

RIDING A MOUNTAIN BIKE DEVELOPS YOUR GLUTES, quads and core in a way that neither running nor road riding does.

Sometimes you have to push your bike up a hill or carry it over sections.

Jumping on and off the bike gives your body a more ‘overall’ workout and your upper body works harder too.

4

THE GENERAL ‘PHYSICALITY’ OF MOUNTAIN BIKING CAN REALLY BUILD YOUR CONFIDENCE. Getting out of your comfort zone – and you will on a mountain bike – just toughens you up in general and can be a real boost to physical and mental confidence. It might not always be easy, but tackling a steep descent or overcoming your fear of tree roots can

give you a real sense of achievement.

5

MOUNTAIN BIKING CAN ENERGISE YOU, strengthen your body and shake up your training. There’s a whole world of trails and community out there!

6

IT’S FUN, THRILLING AND EXCITING. Unless you fall off… but we’ll come to that later.

Running Fitness | CROSS TRAINING

Getting started

If you’ve never been out mountain biking before, it can be a bit daunting.

Find a trail centre where there will likely be a coach or instructor who can give you some lessons.

There may also be a group you can join or even a club with beginners’ sessions. Quench Cycles – who operate at Bedgebury Forest and Alice Holt – both offer ‘Ladies Only’ rides where women can get coaching from a qualified instructor.

Alternatively, go out with a friend who is experienced.

Start with an easy track or ‘family trail’. Get used to the feel of the bike and brakes before you hit the harder stuff. As a general rule of thumb, a ‘black’ graded route will be the hardest and really only for experienced riders, while a blue or green route will be the easiest – probably suitable for families.

In the middle you’ll find the red route which will be technically challenging; including rocky sections, tree roots, short climbs and descents, sweeps and jumps.

If you get to a section where you don’t feel confident, or don’t feel you have the skills to handle it, just hop off and walk. Don’t feel you have to ride everything.

Trail centres can get busy, with Sunday mornings being the usual time for the serious riders to hit the trail. Go when it’s quieter so you have time to practise and don’t feel under pressure from faster riders behind you. Trail etiquette is to let faster riders go past.

KIT LIST

Hiring a bike from the trail centre is usually a good place to start, so you can see if you like it before investing in your own bike.

They usually hire out hourly or for a half or full day.

WHAT TO LOOK FOR? There are two main types of mountain bike. » A ‘full suspension bike’ will have suspension on the front fork and on the seat tube. They are expensive and aimed at intermediate and advanced riders who want to ride fast and technical or downhill riding.

Full suspension offers the ultimate in bike handling and comfort. Expect to pay £1000 or more. » A ‘hardtail’ will have suspension on the front forks only. This allows the bike to absorb bumps and jumps for a comfortable ride, but it doesn’t offer the luxury of a full suspension ride. A hardtail is the best choice for a new rider and will do almost anything you need. Expect to pay £400 for an entry level bike. » Whichever bike you choose, try to go for disc brakes which offer better

stopping power than more traditional ‘v’ brakes. You need good knobbly tyres and as much suspension as you can afford!

SAFETY FIRST » Don’t forget a spare inner tube, tyre levers and a pump, food and drink and a mobile phone in case of emergencies. You might also want to carry a small first aid kit and a waterproof in case the weather turns nasty – most mountain bikers ride with a small backpack of some sort. If you’re nervous or tackling some new challenging trail, then body armour (knee and elbow pads at the very least) would be a great idea. » Falling off is a possibility, so make sure you are well protected with body armour and a good helmet. In some ways, falling off on a trail or track is less dangerous compared to the road, where there are vehicles and more fatalities – although MTB accidents. Just ride with care and go out with a friend or in a group to begin with and always take a mobile phone. Improving your technical skills and bike handling will help with confidence and your ability to tackle challenging terrain.

HELMET Don’t even think of riding without one. Full-face helmets are popular with mountain bikers offering protection around the neck and face. At the least, look for a Mountain Bike (MTB) helmet which will provide more coverage than a road helmet. The new Bell Super 2 £99.99 is a good all rounder: bellhelmets.com

CLOTHING Padded cycling shorts are another essential. Mountain bikers usually prefer loose baggy style shorts too. DHB Morro Short with removable liner (shown here in women’s) £39.99, wiggle.co.uk

GLASSES To prevent mud and bugs getting in your eyes. DHB Pro Triple Lens Sunglasses come with 3 interchangeable lenses. £29.99, wiggle.co.uk.

WHERE TO BUY Halfords offer a great range of mountain bikes for

beginners through to advanced riders. The new ‘Voodoo’ range, which has just arrived in the UK from the US offers great value for money, amazing spec and a bright design. The range starts at £399 to £999 for the top-of-the-range Zobop. It includes a female-specific bike too. We love the Voodoo Zobop which has an incredible spec for only £999.

To check out the whole range visit halfords.com

GLOVES Full finger MTB gloves will provide more protection in case of a fall.

Lizard Skins Monitor 2.0 Long Finger MTB Gloves £29.99, wiggle.co.uk Winter 2015 runningfitnessmag.com 37

health | Running Fitness

Should you run with a

cold?

Most of us know when we are too ill to go to work, but how many of us know when we should STOP TRAINING? And what about running on antibiotics?

Follow Dr Yvette Brindle’s advice to ensure you get it right

I

t is that time of year again, when the coughs and colds are rife, and avoiding one seems near on impossible! Despite our best efforts, we often pick up these bugs from our friends, families and work colleagues.

Is there any truth that we can ‘run off a cold’, or is this an excuse to continue our training? And should we run if we are taking antibiotics?

‘It’s a virus, you don’t need antibiotics…’

There is always a temptation when you’ve been battling with a cold or sore throat for what can feel like forever, to visit the doctor to see if they can prescribe you an antibiotic. Many of us will have been told we don’t need antibiotics, but how does our GP know it is a virus? Isn’t it worth giving an antibiotic a try?

In the vast majority of cases, colds, coughs, ear infections and sore throats are caused by viruses. These are sometimes referred to by healthcare professionals as ‘upper respiratory tract infections’ or URTIs for short. Antibiotics kill bacteria, and are of no use in viral illnesses. In fact, they can 38 runningfitnessmag.com Winter 2015

Running Fitness | health

Training through mild illness not only maintains your fitness but boosts your overall psychological wellbeing

health | Running Fitness

If you decide to run, make sure you wrap up warm..

When to see a doctor It is one thing knowing when you should and shouldn’t train if you feel unwell, but when should you seek advice from a healthcare professional?

» If you have an underlying chronic condition,

such as asthma, diabetes or heart disease » If you have a persistently raised temperature

» If you have a severe headache or abdominal pain

» If you feel tight chested or more breathless on exertion

» If you are not able to tolerate food or fluids through sickness » If you feel confused or disorientated

» If you have a weakened immune system (e.g. due to medication)

» If your symptoms last longer than 3 weeks 40 runningfitnessmag.com Winter 2015

sometimes make us feel worse with their side effects and their overuse is leading to ‘super bugs’, which are bacteria which have developed a resistance to antibiotics.

Over 5000 people a year now die from antibiotic-resistant infections. This is why it is important to make the distinction between the two, and only use antibiotics when we need them.

Viruses often cause runny or blocked noses, mild headaches, muscle aches and pains and low grade temperatures.

Bacterial infections tend to lead to high temperatures (over 38 degrees) and the symptoms are often more localised, such as an isolated sore throat, without an accompanying blocked or runny nose. It is certainly not clear cut, and your GP often makes the decision whether or not to prescribe antibiotics based on several factors, such as how long you have had symptoms, and your overall health. If you are uncertain as to whether you should see a healthcare professional about your

symptoms, take a look at my advice on the page opposite.

Is it safe to run?

You may have heard of the ‘neck check’ or ‘neck rule’, which is what some runners use to decide whether it is safe to train when they feel unwell. Symptoms ‘below the neck’, such as a chesty cough and muscle aches and pains require time off training, whereas running with just a blocked nose is safe. Symptoms below the neck are often considered ‘systemic’ and are signs of a more severe infection, and one which we should really take the time to rest and recover from. Whereas as purely upper airway symptoms are often caused by milder infections, and continuing to train is unlikely to affect your recovery. In fact, there is some evidence to support training through mild illness. It not only maintains your fitness, but boosts your overall psychological wellbeing. It can be the much needed ‘pick me up’ when we are feeling

Running Fitness | health

Top tips for running with a cold

So if you’ve decided you are going to continue training, there are a few things you can do to look after yourself in the process:

1

Keep warm and well hydrated. Thermal running gear is an essential winter attire, but especially important if you are nursing a cold.

Keep hydrated before, during and after your run.

As a rule of thumb, if you are drinking enough fluid you should rarely feel thirsty and your urine should be colourless or light yellow.

2

Lower the intensity of your training.

Don’t work your body too hard; reduce your distance and your pace. Runs should be

‘comfortable’ rather than challenging. It may be wise to turn off your GPS tracking device and not set yourself any targets.

3

Avoid competition and events. This follows on from keeping your runs comfortable. It is difficult not to go ahead with events when you’ve been training for them. The events will come around again, and next time you will hopefully be fitter and stronger.

4 5 6

Take paracetamol and ibuprofen: these can both help with mild aches and pains as well as controlling a fever.

Try decongestants: there is no evidence they can speed up your recovery; however, they can certainly help you feel better along the way.

Eat well and avoid stress: A balanced diet, rich in fruit and vegetables, as well as plenty of mental relaxation works wonders! Extra sleep is a bonus too. This advice rings true for any illness.

Keep an eye on your temperature and stay at home if it is too high.

under the weather. The ‘neck rule’ may, however, be an over-simplification, as symptoms and signs are not always so clear cut and there are often other factors to take into account. Measuring your physiological parameters, such as your heart rate and temperature, can be a more specific guide as to whether you should continue to train or not: Heart rate: if your resting heart rate is raised, then it is better to avoid training.

This is individual, and it is worth knowing what is normal for you. A raised resting heart rate is a sign of a more severe infection, and an indication that you should be resting.

Temperature: if you have a raised body temperature above 38 degrees, then hold off the training and rest. Having a fever is a sign of a more severe infection, and one for which you may require antibiotics.

Pushing yourself to run with a fever is likely

to make you feel worse, and may slow your recovery.

Sweat it out

‘Can you sweat out a fever by running?’ I have been asked this on a few occasions, and there is no evidence to support this theory. Increasing the intensity of your exercise in an attempt to sweat the germs out of your system is only likely to set you back. As already mentioned, if your temperature is above 38 degrees, you need to be resting and drinking plenty of fluids.

You are unlikely to perform well training with a fever.

If in doubt, seek advice. Nowadays most GP surgeries will offer telephone appointments, whereby you can discuss your symptoms with a doctor or nurse practitioner from home. Your local pharmacist is an excellent source of advice, and can direct you to appropriate over-the-counter medicines that may help ease your symptoms.

In short, there is no ‘yes or no’ answer to whether you should run with a cold. It is about listening to your body and being sensible, adjusting your training and above all doing your best to look after yourself.

Winter 2015 runningfitnessmag.com 41

TRAINING | Running Fitness

vital glutes D

Respected bodywork specialist and author of The Vital Glutes: Connecting the Gait Cycle to Pain and Dysfunction, John Gibbons looks at one of the most neglected areas of the body: the gluteal muscles. In this extract from his book, he teaches us to recognise pain and dysfunctional patterns that arise from the gluteal muscles

r Ida Rolf once said, “Where you think the pain is, the problem is not.” This holds true in the worlds of osteopathy, physical therapy, massage, and bodywork. The following case study, taken from my own physical therapy clinic at the University of Oxford, illustrates Rolf’s statement well.

My athlete – let’s call her Sally – is a regular runner and she presented to my clinic with generalised pain to her left knee. After careful examination, evaluation, and detective work, I determined that the cause of Sally’s knee pain wasn’t much to do with her knee at all. It actually originated in her glutes – which, in this case, were weak and misfiring. In other words, her knee was simply the ‘symptom’... the weakness in her glutes was the root cause.

But how can the glutes be responsible for knee pain?

The glutes are responsible for pelvic stability, especially during the stance phase in running, which makes up around 60-70% of the gait cycle, and arguably the most important.

If there is a weakness or instability in the glutes – either the glute medius or the glute maximus; the tissues and structures around the knee can become over stressed, weakened or inhibited.

What causes weak glutes?

There are many causes for weak glutes and it’s impossible to go through them all here, however one of the main 42 runningfitnessmag.com Winter 2015

causes is having short or tight antagonistic (opposite) muscles to the glutes – ie the hip flexors and adductors. The Gmax (Gluteus Maximus) in particular is a powerful hip extensor and its antagonist is the hip flexors – the main muscles responsible for hip flexion – specifically the iliopsoas and rectus femoris.

The Gmed (Gluteus Medius) is a powerful hip abductor and its antagonist is the adductors.

Tightness or shortening in either hip flexors or adductors can cause inhibition in the glutes, causing them to ‘switch off’ or become weak.

Let’s use IT Band syndrome

equation. Even though it does not want to take the role, the TFL simply has no choice, as the body is very good at compensating.

Once the TFL has adopted its new role, the effect is an increased tension through the IT Band, which subsequently causes a potential for friction to occur at the site where it crosses the lateral side of the knee – giving that typical pain out the outside of the knee. So that ITB knee pain actually originates from a weakness in the Glute Medius and a tightness in the adductors.

Let’s look at it from another

“The glutes are responsible for pelvic stability, especially during the stance phase in running, which makes up 60-70% of the gait cycle” – a typical running injury – as an example to illustrate how this works. Imagine just for a minute that the adductors are tight and therefore held in a shortened position. As a result, the antagonistic group (i.e. the adductors – the Gmed in particular) lengthen through a process called reciprocal inhibition (RI) and subsequently weaken. In this case something else needs to take the role of the weak abductors during the stance phase; this is where the tensor fascia latae (TFL) (upper thigh muscle) enters the

angle. We know that the function of the muscles inserting into the IT Band (TFL) is to abduct the leg (move it away from the body). The Gmed, which inserts into the femur, is also an abductor; if this muscle is weak, the IT Band will assist in the role of abducting and become overworked. The IT Band, however, does not have an insertion that offers a favourable mechanical advantage: in fact, it is at a considerable disadvantage for the purpose of hip and leg abduction activity.

Therefore, when the Gmed is weak, the TFL must contract more intensely and over a longer period of time, thus placing extra strain on the ITB. We know that both the Gmax and the TFL insert into the IT Band and are responsible for the stabilisation of the lower extremity during the stance phase of the gait cycle. When the Gmax is inhibited (weak), the TFL is left unchecked: this will create a more anterior pull of the IT Band over the lateral femoral condyle, which can result in a friction syndrome.

What can you do about it?

Most runners think that strengthening the glutes is the priority, when in fact releasing the tightness through the antagonistic muscles instead may allow the glutes to begin to activate correctly. So before you start strength work for your glutes, identify and correct any hip flexor or adductor tightness issues first. To release and lengthen the tissue, first begin with a concerted effort of stretching and tissue release.

Summary

Never underestimate the importance of your glutes – both for performance and also injury prevention. The majority of runners I see are weak in this area and everyone can benefit from activation and strength work, especially for the Gmed.

Your glutes hold the key not only to injury free running, but for long term health and joint alignment, ignore them at your peril!

Running Fitness | TRAINING

How to fix it?

Here are two simple exercises to try – one for Glute Maximus (Gmax ) and the other for Glute Medius (Gmed) and I recommend you do these exercises once or twice every day.

2

3

4

5

1 Alternate Standing on One Leg - Gmed

Stand with your legs about shoulder-width apart, as shown in Figure 1. Engage the weight-bearing dominant-side Gmed and lift the non-dominant leg just off the floor, as shown in Figure 1. This position is held for 5 seconds, before returning the leg to

Progression 1: Sagittal plane One-Leg Swing Stand on your dominant leg and maintain

a balanced position as shown by figure 1. Slowly bring your non-dominant leg forward and backward, as shown in Figures 2 and 3. The exercise is initially performed for 3 reps, before swapping legs to work the non-dominant side. Once this is comfortable, move on to 5 reps, and gradually work up to 10.

A

B

the start position. The time is increased from 5 seconds to 10 seconds and so on, until you can manage 30 seconds with ease using either leg.

C

Progression 2: Frontal Plane One-Leg Swing Stand on your dominant leg as in Figure 1.

Slowly swing your non-dominant leg to the side, away from the body and back towards the body, as shown in Figures 4 and 5.

Perform three reps before swapping legs to work the non-dominant side.

Core Ball Squat - Gmax

Place a ‘fit ball’ against the wall and position yourself so that the ball is located near your lower back, as shown in Figure A. From this position, step forward slightly, with your knees shoulder-width apart.

Activate the inner core and slowly squat (eccentric phase) as shown in Figure B until you reach a position of approximately 90 degrees, as shown in Figure C. Make sure that the tracking of the patella is toward the your second toe and that the patella does not pass beyond the level of the toes.

Then stand up on the return (concentric phase) for a count of two. Squeeze your glutes just before the end phase of the squat.

John Gibbons is a registered sports osteopath, author and lecturer for the ‘Bodymaster Method®’.

He specialises in the assessment, treatment and rehabilitation of sport-related injuries, specifically for the University of Oxford teams. He has written many articles on various aspects of physical therapy, published through companies such as SportEx and Sports Injury Bulletin.

Winter 2015 runningfitnessmag.com 43

training | Running Fitness

A half marathon is easy to achieve when you’re focused and ready. Our plan will get you there.

44 runningfitnessmag.com Winter 2015

Running Fitness | training

Easiest

Half Marathon Plan Ever!

Thinking about tackling a half marathon? We have the simplest and EASIEST PLAN EVER to take you from ‘new but regular runner’ to completing a half marathon in three months

S

ometimes we can overcomplicate running… this ‘Keep It Simple’ plan does the opposite. Firstly though, let’s look at the half marathon. At 13.1 miles it’s a challenge for most runners, yet, unlike the marathon, it’s more doable and a great goal to aim for. But don’t underestimate it. It’ll still require around two hours of running (or more) and you’ll need some mileage under your belt if you want to get round comfortably and without injury.

Plan ahead and give yourself plenty of time to train. If you are currently able to run for about 45-60 minutes without stopping, then you should be able to get ready for a half marathon following a 12-week programme. If you’re not quite at that level yet, then you’ll need more time.

Be realistic.

This programme is based on ‘time’ spent running, not miles – so its a good idea to get a digital stopwatch of some sort. Your main goal for your first half marathon is to ‘get round’ so mileage is less important and time spent ‘on your feet’ becomes your focus.

The programme consists of three runs per week, plus there is an additional cross training/conditioning session. Pilates, strength training or cycling would be ideal. Also spend 20-30 minutes foam

rolling 3-4 times per week. Check out TP Therapy Tuesday on YouTube for some good instruction.

Ideally, by the end of the programme you need to be able to jog (or a mix of running and walking) for close to the length of time you think the half marathon will take you – possibly something in the region of 2 hours or more.

When training for the half, you’re aiming to do three things:

1

Build consistency. By this we mean a regular running pattern of easy steady running, three times a week, week in week out. Avoid pushing too, which may require longer periods of recovery.

It’s a fine balance.

2 3

Gradually build up your long run. Running/ jog-walking at a really easy pace and developing your aerobic base fitness is the key to half marathon success.

Avoiding injury. Do this by regular foam rolling, strength work (get advice from a good trainer or coach) and listening to your body. Get any niggles treated.

The most important aspect of any training programme however, is to listen to your own body and not blindly follow the plan. If you’re really tired or you feel ill or have a cold (see Health, p38), then adjust the programme accordingly – take a day off or swap days around. Don’t push yourself to exhaustion – remember, this is meant to be fun! If you have a niggle or something feels tight or sore, then get along to a physio or sports massage therapist. Don’t ignore it or just rest; active treatment is always much better.

In a nutshell, just keep it simple. Don’t overcomplicate your running by looking for magic bullets or convoluted speed sessions. Consistency, enjoyment and easy paced long runs are the key. Good luck!

NOTE: Warm up with some dynamic mobility before your run – leg swings, lunges, squats, hacky sacks, knee hugs and upper body rotations. Cool down afterwards with an easy walk for a few minutes.

The plan over the page simply shows the four sessions you need to do; it is up to you to choose when you do them. Try if possible to spread them out throughout the week (in other words, try to avoid doing back-to-back runs) and aim to factor in an easy or rest day before or after your longest run.

Winter 2015 runningfitnessmag.com 45

training | Running Fitness

Are you training for a half?

Follow the plan and you’ll be ready for race day in just twelve weeks!

share your tips at @Runfitmag or share on Facebook.com/ RunningFitness

Run 1

Run 2

Run 3

Other

Week 1

Easy 20 mins

Steady 30 mins

Jog Walk 45 mins

Pilates/X Train

Steady 40 mins

Jog Walk 50 mins

Session Terminology

Week 2

Easy 20 mins

Pilates/X Train

Week 3

Easy 30 mins

Steady 40 mins

Jog Walk 60 mins

Pilates/X Train

Easy As it says, jog, chat and enjoy at an ‘easy’ pace. If you were working on a scale of 1-10 (10 being flat out) you might be around 5/10. Preferably a nice, easy flat route.

Week 4

Easy 30 mins

Steady 40 mins

Jog Walk 70 mins

Pilates/X Train

Week 5

Easy 30 mins

Pace 30 mins

Jog Walk 45 mins

Pilates/X Train

Week 6

Easy 35 mins

Steady 45 mins

Jog Walk 85 mins

Pilates/X Train

Week 7

Easy 30 mins

Pace 30 mins

Jog Walk 45 mins

Pilates/X Train

Week 8

Easy 30 mins

Steady 45 mins

Jog Walk 95 mins

Pilates/X Train

Week 9

Easy 30 mins

Steady 45 mins

Jog Walk 110 mins

Pilates/X Train

Week 10

Easy 30 mins

Steady 45 mins

Jog Walk 120 mins

Pilates/X Train

Week 11

Easy 30 mins

Pace 30 mins

Jog Walk 60 mins

Pilates/X Train

Week 12

Easy 30 mins

Pace 15 mins

HALF MARATHON

Pilates/X Train

46 runningfitnessmag.com Winter 2015

Steady A slightly quicker pace than ‘easy’. On the scale, around 7/10. This might be a slightly more challenging route with some hills for example.

Jog/Walk The goal here is to spend time on your feet. It doesn’t matter if you walk bits of this session, just get out there and get the time in. Plan a walk break (1-2 mins) every 10-15 mins and stick to it even if you feel good. Take fluid, sports drinks or gels with you. As you progress, take slightly fewer walk breaks, but still factor them in.

Pace A quicker pace. Somewhere in the region of 8/10. You will be breathing harder and may not be able to chat as easily. These sessions only come later in the programme. They need to feel ‘controlled’ but that you are working a bit harder. You also need to add a five min jog warm-up and cool-down to these sessions.

Running Fitness | NUTRITION

SMART FOOD M

This month, Running Fitness caught up with Joe Wicks – AKA THE BODY COACH. We asked him, what’s the best food for recovery in training?

ost of us get the exercise stuff right, it’s the nutrition part that people often struggle with. What should I eat before a long run?

Should I eat carbs after I train?

There is so much misinformation out there and all sorts of silly myths which leave people feeling confused and unsure about what to believe.

The truth is there is no perfect diet to follow or ‘one size fits all’ approach to nutrition. Everybody is different and we all have our own personal energy demands. Some of us run better on fats and feel full of energy while other people may feel lethargic and run better on carbohydrates. That being said, there are a few basic principles which you should always follow when refuelling after a workout.

Two things which the body requires are carbohydrates and protein. After intense exercise the body’s liver and muscle glycogen stores are depleted. Glycogen is the stored form of glucose in the body and is used to fuel your body at high intensities such as sprinting or interval runs. This means after you train, regardless of the time of day or night, you should include carbs in your post workout meal. This can be from a mixture of Low GI sources such as

sweet potato, whole grain rice, oats or fruit and also higher GI foods such as white bread, rice and honey.

Another essential macronutrient for your post workout meal is protein. Exercise causes muscle proteins to break down so in order to repair and rebuild damaged muscles we must always consume adequate protein throughout the day. Focus on complete protein sources such as eggs, chicken, beef and fish which contain all the essential amino acids.

A great post-workout juice is my “Post Workout Juice.” I use my Philips Juicer to juice 2 carrots, 1 apple, 3 handfuls of spinach and 3 handfuls of kale. I then add a scoop of whey protein at the end and give it a good stir. This gives your muscles a quick hit of easily absorbed protein to kick start the repair process quickly.

A great post-workout carbohydrate refuel meal could be a chicken stir fry with chilli, ginger, honey and soy sauce served with jasmine rice or noodles.

Just be sure to include a decent protein source, lots of leafy green veg and a carb source of your choice after your session. If you’re not a fan of eating your greens try a green juice with spinach, celery, apple and broccoli – the apple means it still tastes sweet so it’s easy to drink your greens!

Joe Wicks is a personal trainer and nutrition expert who works to change people’s perception of the food they eat, to help improve their shape, fitness and health. He demonstrated his smoothie to Running Fitness using the Philips HR1867/21 Viva collection juicer, £11, available at John Lewis and Curry’s. Find more about Joe at thebodycoach.co.uk Winter 2015 runningfitnessmag.com 47

PRODUCTS | Running Fitness

INJURY PRODUCTS

Manage your niggles and stay healthy with our PICK OF THE BEST products.

» COMPEED MEDIUM BLISTER PLASTERS £4.25

FOR 5 AVAILABLE IN BOOTS These brilliant plasters provide instant relief from the pain of blisters and are proven to heal blisters up to 20x faster than a traditional plaster. Keep a pack in your bag at all times! compeed.co.uk

» CEP RUN SOCKS 2.0 £39.99

Featuring a perfect anatomical fit, these socks help stabilise the muscles and joints of the ankle and foot, while improving blood flow and reducing muscle vibration. Heat and moisture management make them comfortable and supportive. cepsports.co.uk

» TP THERAPY COLD ROLLER

£99.99 The combination of cold therapy and myofascial compression offers the ultimate in recovery.

It’s intense but it works.

Available from physicalcompany.co.uk

» STABILITY, SPORT AND PERFORMANCE

MOVEMENT BY JOANNE ELPHINSTON £34.99 This brilliant book is an essential read for any runner wanting to learn more about injury prevention and movement patterns. Includes stability, mobility, co-ordination and balance exercises. Available from Amazon. More information at jemsmovement.com

» ROCKTAPE Rocktape is the market leading kinesiology tape that features a tighter weave and stronger adhesive, keeping it in place for longer and offering more support for working muscles and joints. £13.50 for 5m roll. rocktape.net

READER OFFER

GET 15% OFF

YOUR ROCKTAPE PURCHASE; SIMPLY GO TO WWW.ROCKTAPE.NET AND USE PROMO CODE ‘RUNFIT’

48 runningfitnessmag.com Winter 2015

» ROCK BAND FROM £23 Available in five different resistance levels, brand new RockBands are ideal for rehab exercises. Each band comes with a booklet of tips and corrective mobility exercises.

41” long and range from ‘extra’ light to ‘extra’ heavy. rocktape.net

Running Fitness | PRODUCTS

» UP SKIN SHIELD £7.99

Use this roll-on barrier to prevent blisters or chafing.

Ideal under the straps of your hydration pack or on your feet before a long run. Its waterproof and long lasting. ultimate-performance. co.uk

Running Fitness

» TP THERAPY MASSAGE BALL £21.99

ED’S PICK OF THE MONTH

We’re big fans of all things TP Therapy here at RF and this tough little massage ball is just the thing to release any tight spots. physicalcompany.co.uk

» SOLE INSULATED RESPONSE FOOTBEDS £45

SOLE’s Insulated Response footbeds combine orthopaedic support with warmth for feet during the cold weather. They mould to your feet to give you a unique, customised fit. Wear in trainers, winter boots, hiking shoes and mountaineering boots for effective insulation in cold conditions. yoursole.co.uk

» TP THERAPY THE GRID FOAM ROLLER

£39.95 The Grid offers a firm ‘three dimensional’ surface to replicate the feeling of a massage therapists hands. Compact and firmer than traditional foam rollers. Available from physicalcompany.co.uk

» PEDIROLLER WWW.PEDIROLLER.CO.UK £9.99 » ULTIMATE PERFORMANCE COLD/HOT WRAP £34.99

Reusable and flexible, the wrap comes with two reusable cold/hot therapy packs included – so you can use ice or heat therapy as needed. The Velcro wrap holds the pack securely in place exactly where you need it. ultimate-performance.co.uk

The PediRoller offers immediate relief from common heel and arch foot pain. Used regularly, the PediRoller can maintain healthy feet and address problems of heel and arch pain such as plantar fasciitis. firstaidfast.co.uk

DO YOU HAVE A FAVOURITE PIECE OF KIT? Tweet us: @Runfitmag Like us: facebook.com/RunningFitness Winter 2015 runningfitnessmag.com 49

DOWNTON HALF MARATHON

Sunday 29th November 2015 8 P K P : 3 <0 L J N

. '

All “on-road” on quiet country lanes in the beautiful New Forest.

Very scenic route, a few hills but not too demanding!

I P < 3 2

8*=9!(!*, 8?7=;* 1 /?=Q,4; :*;9 5C;9C 5C=9M O!@!;# K!@* :*C-# :C;# Credit to Charles Whitton Photography

3PNL20P3 J6/&

For online entry and full event details

O?= A?=* !@(?=AC9!?@F -CQQR HT"$G S$"E)SB+ *AC!QR =C-*,!=*-9?=>=*%%C*AC=C9#?@D-?A

www.racenewforest.co.uk jriles@racenewforest.co.uk

SALISBURY 5-4-3-2-1 Trail Marathon

Also a 21k=HM, 33k & 50k Ultra

Run in Historic Wessex

Walkers welcome *with earlier start times for 50k/42k/33k and later start times for 5k/10k/21k UK Athletics Full Licence 2016 Applied for

SUNDAY 14th AUGUST 2016

42k Marathon Trail Run starts 10:00

Runs 50k Ultra/09:30 33k/10:30 21k/11:00

Walks 50k/42k/33k start 8-8:15am & Walk 21k/10k/5k = 11-11:15

From Fire Station/Ashley Green Salisbury SP2 7TN

Trail Runners £22 (£20 if Club) in advance Each Race for Runners limited - No On-the-Day Entry

Walkers Entry Fees = £10 *(Strictly NO Running) + £3 to Change Distance or Walkers On-The-Day Entry

Medal or Badge to all finishers On-line: www.salisbury54321.com Fire Sports – UK: www.fssaa.com Event Director 15 Ashley Road Salisbury Wiltshire SP2 7TN T. 01722 332211 F. 01722 504503

ludomacaulay@hotmail.com

Running Fitness | motivation

Stopping distance

Knowing when to quit a race or cancel your place is not only tough, itâ&#x20AC;&#x2122;s a highly prized skill that can make or break you as a runner. Follow our tips and learn from the best.

Winter 2015 runningfitnessmag.com 51

motivation | Running Fitness

A

side from the obvious glitches, such as major injury or illness, which make the decision leading to a did not start (DNS) or did not finish (DNF) crystal clear, knowing when to opt for a DNS or DNF comes down to having the right resources, good self-awareness and a healthy perspective on life, say our experts – all of whom speak from experience.

Have a mentor you can trust

Top sports coach and Olympic heptathlete Prof Greg Whyte, who has trained hundreds of athletes and celebrities to achieve huge sportive challenges, says having a mentor you can turn to for advice is essential. “It can be a training partner, coach, family member – just somebody you really respect and trust,” says Greg.

“One of my runners was so driven, and was not going to just give up and stop training. She knew she had an A-type personality and simply couldn’t formulate the decision in her own mind as to whether to DNS or not. She needed to be led into it, and had a good mentor for that very reason,” he says.

DNS or DNF?

“The key is to pick and stick,” says Chrissie, in terms of choosing a goal race. “Make a decision based on the information you have at the time, lean on trusted friends and family, then stick to it. No questions, no doubts, no self-flagellation.”

Avoid self-flagellation

“The important thing is to understand why you made the decision, believe in that choice and know that it was right for you at that time,” says four-time Ironman World Champion Chrissie Wellington. “Often people are self-critical, and fail to move on because they are unsure about whether it was right to DNF or DNS, or they are worried about what others might think.

However, if you know it was the correct decision then the only way forward is to learn the lessons from what happened and take the step towards another goal,” says Chrissie (see ‘put it in perspective’).

“Most runners tend to be hard on themselves,” agrees Sara Slattery, Brooks pro runner and track and cross country coach at Grand Canyon University in the US: “One thing I have learned from some of my Kenyan competitors is that they don’t let one race affect their whole

What’s better: a DNS or DNF? Chrissie Wellington, Ironman World Champion triathlete, UK

“Ultimately the majority of people are participating as amateurs; because they want to, not as a career; its supposed to be FUN and that runner should always do 52 runningfitnessmag.com Winter 2015

Once you’ve made your decision it’s time to move on and stop dwelling. season. They will often say ‘today was not my day’, learn from it and move on. I think most American runners have trouble doing this. We over-analyse bad races and often play them over and over in our minds when we just need to move on.” For runners who sign up for a race in honour of a loved one or for a greater cause, expectations and obligations can make the decision to DNS or DNF difficult. “People often perceive and

what’s best for them. What’s good for one isn’t good for another. You have to look at your own mental state, your physical condition and goals and only then can you decide what is right for you.”

Richard Allen, triathlete and coach, Kent, UK

“A DNF can show admirable effort but a

turn internal pressure into external pressure, in that they start to think more about what others think they should do in a race, rather than what they themselves actually want to do. External pressure is common but running is supposed to be fun!” says Greg.

Put it in perspective

“There are always going to be other races, and those moments where I’ve had to

seal has been reached at which point either mentally or physically you cannot pass.

You will almost certainly learn something at least a little valuable from a DNF. A DNS, however, shows one of two very different sides, it can show great maturity if injury is preventing you from attempting something you have planned/trained extensively for.

On the other hand, to not even try starting an event you worked hard towards and

intended to complete, is a sad situation to be in and can show great weakness.”

Tina Muir, Saucony pro runner, US “I’ve always regretted a DNF. I’ve had a few occasions where I’ve dropped out of races, but there was only one of those occasions where I actually should have done so, as continuing would have done further damage to my body. The other

Running Fitness | MOTIVATION

WHEN DECIDING TO DNS OR DNF, ASK YOURSELF: CAN YOU MOVE ON QUICKLY FROM A DNS OR DNF? Take our ‘regret quiz’ in next month’s issue to find out!

» Am I doing this race because I want to? » Do I really think I can do the race? » Is my injury race-limiting, or is it race-

ending?

» Can I run through the niggle in training? » Is my confidence where it should be? » Can I change my target of a PB to simply finishing/enjoying the event?

» Can I change my race strategy and run with a friend rather than race?

“For runners who sign up for a race in honour of a loved one or for a greater cause, expectations and obligations can make the decision to DNS difficult.”

instances were just a moment of weakness where I ended up devastated that I let myself give in. If you feel pain in a race, unless it’s your peak race and you’re prepared to risk a longer period of not running after that race, it’s not worth it.”

Samantha Lloyd, runner and run leader, Kent, UK “In a DNF situation you must be well

enough to get to the start line, so something has happened while competing to make you stop. In my situation I then mulled this over in my head for days after wondering if there was anything I could have done to keep going. Should I have run along slowly having to maybe stop occasionally and just be happy to finish? I’d made the decision that I had to stop and would not have been happy with a slower

watch the race from the sideline have always stuck in my mind in future races, which I’ve used for future motivation,” says Tina Muir, Saucony pro runner and content manager for runnersconnect.com in the US. “A DNS or DNF can be devastating. I have been in both situations before, and although the DNS can initially feel like it is the most heartbreaking as you have to accept that you are not even going to try to race, it is often the better choice, especially when injuries are involved. Not just because you could be doing yourself further damage, but because you are probably destroying your self confidence, and have gone through a lot of stress in the days leading up to it,” says Tina.

“The world isn’t going to stop turning because we have a bad day, we don’t finish a race or we don’t even start. We are lucky to have the choice to do what we do, so looking at the bigger picture and retaining perspective always helps!”

Chrissie reminds us.

Greg points out that it can also help you learn about yourself: “It’s a learning perspective, and ‘you only fail when you fail to learn’. As long as there is a reason… and you can rationalise it and overcome it by changing one of your training strategies, then you’ve gained valuable insight by the whole experience,” he says.

time. But I was still thinking about it for a few days after and was telling myself I should have carried on! With a DNS something serious must have happened to not even get to the start, so I think that is an easier decision to live with!”

Sara Slattery, Brooks pro runner and coach, US

“As both an athlete and a coach I would

have to say a DNS is most often the better of the two. I found it much more difficult mentally to get over a race I didn’t finish.

Going into a race you should feel nervous but prepared. The times I DNF’d have been due to injury and being over-trained and not ready. When I was over-trained I should have made the decision to rest but had a hard time stepping back and making that decision.”

Winter 2015 runningfitnessmag.com 53

GEORGE F WINTER

Glycogen and fatigue How do you like your carbs?

George looks at a new study on the best carbohydrate FEEDING STRATEGIES to aid recovery from exercise

G

lycogen is the only form in which both muscles and liver store the carbohydrate we consume. One factor affecting endurance running performance is the amount of glycogen available and the rate at which it’s broken down during exercise.

Severe muscle glycogen depletion doesn’t occur during continuous exercise at high intensity for the simple reason that fatigue soon develops. By contrast, if highintensity exercise is performed intermittently – for example, interval training – then muscle glycogen depletion can occur within a short period of time.

But there are still unanswered questions, as RF learned from Abdullah Alghannam, who is currently a postdoctoral research associate in exercise physiology and sports nutrition at Loughborough University: ‘Postexercise recovery in the short-term (< 8 hours) is mainly determined by the time needed to restore glycogen stores from a previous exercise bout. Post-exercise nutrition aims to restore muscle glycogen through consuming carbohydrate during recovery from exercise. This is mainly aimed to restore repeated exercise capacity. However, whether muscle glycogen depletion is responsible for fatigue during a repeated exercise bout remained largely unknown.’

THOROUGH TRIALS

This was investigated in a recent study published in the journal Medicine & Science in Sports & Exercise, and conducted by researchers at the University of Bath led by

Carbohydrate drinks can be of significant benefit to repeated training.

Abdullah. As the title of the study explains, they investigated the ‘Impact of Muscle Glycogen Availability on the Capacity for Repeated Exercise in Man’. This investigation was important because it would help establish a basis for devising the best carbohydrate feeding strategies during recovery from strenuous exercise, both to maximise glycogen storage and to restore exercise capacity.

Abdullah’s team recruited ten endurancetrained participants (nine male, one female; average age 21 years) for a treadmill study which consisted of two separate trials, with at least a fortnight between each trial. In the first trial each participant ran to exhaustion (Run 1) at 70% of their VO2 max (maximum rate of oxygen consumption). They had a four-hour recovery, during which the runners took a low-carbohydrate drink (L-CHO) at 30-minute intervals. Thigh muscle biopsies were also taken immediately after Run 1, and after the four-hour recovery period. The runners then completed a second run (Run 2) to exhaustion, and another biopsy was taken. The glycogen content of biopsies was measured. There was a second trial at least a fortnight later, differing from the first trial in that (1) the runners took a highcarbohydrate drink (H-CHO) during the recovery period, and (2) Run 2 was

Every runner ran for longer after taking a high-carbohydrate drink A keen long-distance runner and freelance writer, George F Winter is a Fellow of the Institute of Biomedical Science 54 runningfitnessmag.com Winter 2015

interrupted for a muscle biopsy to be taken at the time when the runners reached exhaustion in the earlier L-CHO trial.

RESULTS

Every runner ran for longer after taking H-CHO (average 80 min) than after taking L-CHO (average 48 min). Muscle biopsies taken after drinking H-CHO had more glycogen than those taken after drinking L-CHO except for those biopsies taken at the point of exhaustion in both trials.

Glycogen depletion at the end of Run 2 was similar in both trials, suggesting that muscle glycogen is a major determinant of fatigue during repeated exercise (i.e. fatigue during Run 2 occurred in both trials at the same low glycogen concentration, meaning that the extended time to exhaustion in H-CHO was related to the greater muscle glycogen availability before Run 2).

The researchers concluded: ‘Increasing carbohydrate intake during short-term recovery accelerates glycogen repletion in previously exercised muscle and thus improves the capacity for repeated exercise.’

WHAT DOES THIS MEAN FOR ME?

Abdullah said: ‘Our study shows that the availability of muscle glycogen determines the capacity for repeated exercise. From a practical perspective, consuming adequate carbohydrate has an important role in improving repeated exercise capacity by maximising the availability of muscle glycogen during limited recovery.’

TRAIL & ULTRA RUNNING SPECIALIST OMM, ULTIMATE DIRECTION, INOV-8, ALTRA, HAGLOFS, ASHMEI, HOKA ONE ONE AND MORE

VISIT US IN STORE OR ONLINE WEAREDEKA.COM 3 HENRY STREET BATH BA1 1JS 01225 446 414 WEAREDEKA@GMAIL.COM

QA& ASK the EXPERTS: Our team of experts are on hand to answer your RUNNING-RELATED QUESTIONS, from training to nutrition, health to injury prevention

FAMILY FIT

Q

“I’m a keen runner but I’m worried my family aren’t fit enough. How much exercise should they be doing and how can I encourage them to get fitter like me?”

Jennifer H

A

Currently around twothirds of men and nearly three-quarters of women in England aren’t doing enough physical activity to benefit their health.

Physical activity not only contributes to both physical and mental wellbeing, it is essential for good health. Adults are encouraged to do at least 30 minutes of moderate or greater intensity physical activity on five or more days a week. This doesn’t have to be sports or fitness classes – everyday activities such as brisk walking or cycling, vacuuming or even mowing the lawn all count.

The Government advises that children and young people should do a minimum of 60 minutes moderate to vigorous physical activity over the course of a day. At least twice a week, this should include activities to improve bone health, muscle strength

56 runningfitnessmag.com Winter 2015

Get your family involved in fitness, even if they don’t like running!

and flexibility.

Making it as easy as possible for everyone to be active is important.

NICE recommends that everyone should be encouraged to walk or cycle as their main way of travelling or for leisure. This can include organising car-free days or using cycle-hire schemes.

If you have children at school, then where possible, try to incorporate active travel – such as walking or cycling – as part of their journey to school. This is a good way to help increase their activity levels, and can help active travel become a life-long habit. NICE also recommends that on most days of the week, at least some part of a local journey with young children should use a physically active mode of travel. This all helps to achieve the recommended daily amount of physical activity.

Your child’s school may also hold school-based family activity days, and

provide new opportunities for physical activity during breaks and after school – including helping children identify activities they can enjoy by themselves and those they can enjoy with their friends and families. At home, try reducing TV viewing and other leisure screen time, such as setting a limit to watch TV for no more than two hours a day, to encourage more activity.

Your family may also find that their place of work helps to increase their level of physical activity. Again, using active travel such as walking or cycling, part or all of the way to and from work is encouraged. NICE recommends that workplaces help employees to be physically active during the working day, for example providing information about walking or cycling routes nearby for an active break or lunchtime. Also putting up signs to encourage people to use the stairs instead of lifts all helps to build activity into daily routines.

HEALTH

PROFESSOR DAVID HASLAM CBE

is Chair of the National Institute for Health and Care Excellence. He was a GP for many years, and is a visiting Professor in Primary Health Care at De Montfort University in Leicester. nice.org.uk .

Running Fitness | Q&A

Give yourself new challenges on the stationary bike to keep rehab interesting.

BORED WITH REHAB…

Q A

I have ITB (Iliotibiol Band) syndrome and am not allowed to run. Cycling is ok but I really hate not running as it helps me lose weight and de-stress. I have exercises I am supposed to do and do them as often as I can but I am not sure they are helping as it still hurts when I walk a lot. I am driving my husband mad as he doesn’t understand how much I love running. I know you cannot say when I can run again but any advice would be appreciated. Anne-Marie S

I sympathise with you.

Being forced to take time out of running can be extremely frustrating. Nonrunners can find it hard to appreciate how much running becomes part of one’s identity, and that having it taken away can leave a big void.

As you say, I have not assessed you and cannot therefore comment on either the appropriacy of the exercises you have been given or how long you will need to be off running, but I can give you the same advice that I give runners I treat who have for one reason or another been forced to take a break from running.

Firstly, try to take a keen interest in your rehab. Too many runners see pain & rehab as the enemy, wasted time when you should be out running. Pain is your ally – it’s your body trying to protect you; it’s a fantastic defence

system without which we could not survive. When injured, the ‘sensitivity dial’ of your defence system is turned up. Your rehab exercises are the opportunity for you to slowly turn down your sensitivity dial, to slowly but surely demonstrate to your defence system that it doesn’t need to be so protective. It may take time, but it’s you in the driving seat.

Secondly, you may not be able to run yet but you can still probably do other forms of cardio exercise (if in doubt check with a health professional). Try to make your cross training session as close as possible to what you would do in a running session. Do some intervals, use gears and resistance to mimic hill sprints, play around with pace, set some challenging but achievable goals. This can make your cross training far more enjoyable, and research shows that a happy you will be able to recover from injury far quicker than a stressed you.

Thirdly, bear in mind that rehab is a ladder that starts with what you can do now and ends with what you could do before the injury. Climbing this ladder will mean that eventually running itself will become part of the rehab. This does not mean you will be able to go straight back to the speed/ distance/frequency you normally do, but it does mean you will soon once again be able to enjoy short, controlled running. Your therapist should include running on your rehab plan so you can see how close you are to getting back out there. Too many runners either wait for the pain to completely go (and don’t do the appropriate rehab) or once the pain has gone go straight back into a fast 10k. This invariably results in falling off the ladder and having to start that slow climb again.

I hope this advice helps you get through this tricky time Anne-Marie and sees you come out even stronger than before.

INJURY

MATT PHILLIPS

is a Running Performance Coach & Injury Specialist at StrideUK & Studio57clinic. Follow Matt on Twitter: @sportinjurymatt

Winter 2015 runningfitnessmag.com 57

Q&A | Running Fitness

SCARED TO PUSH MYSELF

Q

I’m 23 and have been running for 15 years racing on track, cross country and road but recently something has been holding me back.

I never used to suffer much from pre-race nerves until about six years ago when after running a 200m race hard I was sick. I now race 400m to 800m on the track but haven’t had a PB for years because I get so nervous I freeze on the line, get really tense and

A

Your history as a track runner sounds exciting. You’ve grown up keeping fit and healthy, had good exposure to competition and racing, and you’ve been able to push through comfort zones at a young age. These benefits, however, come with some hurdles, such as developing habits that are hard to break, and projecting emotions around past experiences into the present – which is what seems to be happening with your pre-race nerves.

If your 200m race six years ago ended with a good result despite your getting sick (i.e. you won the race or got a PB) you could try thinking about that positive aspect of the experience instead of the physical side (being sick). Start practising now and when you are not feeling tense, close your eyes and take yourself back to that race: think about the warm down, the hugs from family/fellow runners, how fit you felt at the time. You’ll need to do this often so it becomes automatic.

Ask yourself: ‘What else happened that day (on the track) which may have caused me to be upset as well as sick? Think back about what was happening in your life around that time to break down what could have been bothering you and which is now

58 runningfitnessmag.com Winter 2015

hold myself back as I get worried I’ll feel sick again.

I’m also petrified of racing hard but getting a poor time, so very often I won’t run my hardest at events to save myself the potential PSYCHOLOGY disappointment. I don’t have this EVIE SERVENTI deputy editor at Running Fitness problem in longer races such as cross ismagazine.

She is a qualified journalist, keen runner and triathlete, and health country and road races, and my I’m mentor. She is also studying sports fine when training. Any advice to help psychology and has a dedicated interest in training your mind me beat this? @hotoffthepage evieserventi.com Bethany H

Go through some simple relaxation techniques to calm yourself on race day.

causing fear to creep into something you love doing, i.e. racing. And talk to close fellow runners about how you feel – being sick on intense exertion isn’t uncommon on the track and it may help to hear how others view their similar experiences.

For your pre-race nerves, start by incorporating some breathing exercises into your daily routine, before you train or run. Attending a yoga class to get familiar with different types of breathing is a good

place to start. I started doing yoga earlier this year when I was injured and couldn’t run, and the benefits to my strength and running have been fantastic. The great thing about breathing exercises is that you can do them anywhere and even a few deep breaths can help you relax. Lots of yoga teachers offer runningspecific classes.

You could try some progressive muscle relaxation techniques (google PMR) to bring into your daily training

and before each race to help you lower your anxiety. This technique involves slowly tensing then relaxing muscle groups with the idea being to help you differentiate between tense and relaxed muscles. The more aware you are of the differences, the more you’ll be able to coax your muscles into one state or the other. You can practise these any time just as you can with breathing exercises, and the more you practise, the more effective they’ll be on race day.

Running Fitness | Q&A

Stop dwelling on your failures and celebrate what you have achieved.

Keep warm and eat sensibly to avoid getting coughs and colds this winter.

NUTRITION

EMMA BARRACLOUGH

is the Senior Sports Nutritionist at SiS (scienceinsport.com). She has worked with Great Britain Ice Hockey since 2006 and provides nutritional consultancy support to athletes in a range of sports including cycling, running, triathlon and rugby. She regularly represents Great Britain as an age group triathlete and has completed eight Ironmans.

A Q FIT AND HEALTHY?

Does going out running throughout the winter mean I’ll be more prone to getting coughs and colds?

Jamie W

No it doesn’t! It is possible to train throughout the winter without getting sick, as long as you look after your immune system properly. A good supply of vitamins and minerals which support your immune system are important, as is making sure that you are properly fuelling your sessions and you are recovering adequately.

Like endurance athletes in general, as runners we are always slightly more at risk of suffering coughs and colds after a heavy and/or intense session, regardless of the season. This is due to the slight depression of the immune

system following such intensive exercise efforts. Making sure that you take adequate carbohydrate (30-60g per hour for anything over 90 minutes) during as well as recovering with some carbohydrate in the 30 minutes afterwards will help to minimise this affect. Your immune system relies on carbohydrate as its main fuel source, so low availability of carbohydrate will only serve to make you even more susceptible.

There are 11 vitamins and minerals which are known to impact the immune system. These include zinc, copper, folate, iron, selenium, vitamins A, B12, B6, C and D. Eating a broad range of fruits and vegetables in a variety of colours is the best way of

supporting the immune system optimally. Of course you can take a multi-vitamin, but be sure to check how much of your RDA is in each dose.

Many contain 200-400% of your RDA of some vitamins, which can actually impede your training adaptations, as the oxidative stress from training that your body needs to adapt to just isn’t there.

More practical things such as choosing windproof tops and using layers such as buffs can all help to regulate your body temperature as you train. Also make sure that you are giving yourself a chance to recover properly between each session; you’re much more likely to get sick if you’re already run down.

DO YOU HAVE A QUESTION? Email the team at rf.ed@kelsey.co.uk Twitter: @Runfitmag Facebook: facebook.com/RunningFitness Winter 2015 runningfitnessmag.com 59

TIME OUT | Running Fitness

WHAT’S IN YOUR KIT BAG?

DAME KELLY HOLMES The double Olympic champion shares her training essentials

HEADPHONES

and flexible so that my feet dictate the shoes not the other way round. I currently have very loud bright colourful Asics trainers (asics.co.uk) and sometimes wear Reebok (reebok.co.uk) or Adidas (adidas.co.uk) too.

WATCH I have a

Forerunner 910XT watch (garmin.com) which is really good as it allows me to select different training zones to match my goals. It also has a built-in heart rate monitor and is light to wear.

IMAGE FEATUREFLASH / SHUTTERSTOCK.COM

RUNNING SHOES

After years of competitive running I pretty much know what suits my feet and running style.

My trainers need to be light

60 runningfitnessmag.com Winter 2015

PHONE The phone has the music on it so it’s a must! I like a range of music and mainly the

I always train with music so have loads of pairs of headphones. Intel powered SMS Audio Biosport earbuds (smsaudio.com) are great because they monitor your heart rate too – great for training in specific heart-rate zones. desperate need of a new phone though because

REHYDRATION DRINK

I am generally bad at replacing my lost fluid, so

“The new SMS Biosports are great because they monitor your heart rate too – great for training in specific heart-rate zones” poppy ones I can sing along to (sorry for those I run past!). I am in

mine keeps dying in the middle of a run!

PERFUME Michael Kors (michaelkors.com) – I love it and you never know where you are going to be or who you may bump into after a gym session!

I have Maxi Nutrition Fuel Max rehydrate powder which has a mix of amino acids and electrolytes which help aid training (maxinutrition.com).

SPARE KIT

I have a mix of outfits from Sweaty Betty (sweaty betty.com) and Lorna Jane (lornajane.com) for the gym and because I have been going out on my new Specialized bike I have extra layers from Specialized (specialized. com) that I take in case the weather changes.

Running Fitness | TIME OUT

BLOGGER OF THE MONTH

you’re in the middle of a large expanse of green. Some people love the adventure of running on unknown paths, but with a notoriously non-existent sense of direction, I find it a little daunting.

Both types of running surface have their own kind of hazards. Head for the countryside and you’ll need to watch out for stinging nettles and tree roots; town running means hopping up and down curbs and stopping at crossings.

TRIALS AND TRICKINESS

Most people run more slowly on trails. Partly this is directly related to the terrain which is less even and therefore trickier to negotiate, but it’s also because there’s really no point running around in pretty countryside unless you slow down now and again to take in the view.

It can be frustrating though, knowing that you’re running a minute a mile or so slower that you usually do on the road.

Road running versus trail running? They both hold a certain appeal…

ROAD OR TRAIL?

I

read the article on trail running in a recent Running Fitness with interest. “Road or trail?” is pretty high up on the list of runners’ FAQs, along with “have you ever run a marathon?”, “what shoes do you wear?” and “what’s your parkrun PB?” I can answer the last three questions with ease: yes, Paris in April 2015, mostly Asics, and 26 minutes 45 seconds. But I struggle a little with declaring my preference for the pavement or the path.

THE UNKNOWN

Running on the trail takes effort. I live in a town and, while I’m lucky to have some lovely countryside fairly close by, I either have to get in the car and drive out of town a little way, or add a couple of road miles to my run at either end. I’m familiar with most of the road routes within a 10-20 mile radius of my house and if I’m not sure, the maps app on my smart phone will tell me where I am. Get a little lost on a trail run and the blue location dot will unhelpfully show you that

Read more from Sarah at https://sarahinrtw.wordpress.com

SIT BACK WITH A CUP OF… GINGER TEA A recent study* on the effects of ginger on muscle recovery suggests that it can speed up recovery by as much as 24hrs.

What better reason to include a daily spicy cuppa in your routine? Natur Boutique’s organic ginger tea is tasty and spicy without being bitter. naturboutique.co.uk for £2.99 for a box of 20.

MAIN EVENTS

Races are different too. Trail races tend to have a more relaxed atmosphere with more varied distances. One of my local off-road races describes itself as “10-ish” miles. So there’s clearly less pressure to chase a PB and more time to have a bit of fun. Fine if you’re an amateur; not so good if you have world record aspirations.

So I guess what I’m saying in answer to the “road or trail?” question is “both”. Some days I love meeting up with friends, packing a map and water and heading off to the countryside. On other days, give me the smooth tarmac of a tried and tested route I can run at an even pace and know exactly when I’ll be home. When it comes to some questions, sitting on the fence really gives you the best of both worlds.

REFUEL WITH…

These new 40g snack packets from Liberation include a mix of nuts, fruit and seeds, all from cooperatives who own 44% of the company. So it’s guilt-free snacking all round!

We like the nuts, seeds & goji berry mix. From 90p, chooseliberation.com.

Winter 2015 runningfitnessmag.com 61

*PHYTOTHER RES. 2015 JUN;29(6):887-93. THE EFFECTS OF PRE-EXERCISE GINGER SUPPLEMENTATION ON MUSCLE DAMAGE AND DELAYED ONSET MUSCLE SORENESS. MATSUMURA MD1,2, Z

This month, we’re loving Sarah Barker’s blog, SarahinRTW. Here, exclusively for RF, she addresses the question, what’s better, Road or Trail?

BOOK REVIEWS | Running Fitness

COVER TO COVER

Looking for a good read? George Winter tells us about Andrew Murray’s LATEST BOOK while Sarah Russell reviews her two favourites than in your head. So perhaps it’s because he’s a medical man that Murray has transplanted years of hardwon running experience from his bones to his head and written it down, the result being Running Your Best: some science and medicine (2015).

KEEPING IT FOCUSED

If you want glossy photographs and lengthy anecdotes, don’t buy this 54-page booklet. However, if you’re after practical no-nonsense advice that gets straight to the point, Running Your Best is an indispensable manual into which Dr Murray compresses years of running-related knowledge − both personal and clinical – presenting it in a user-friendly style.

My own view is that, like all good manuals, Running Your Best should not be kept on a book-shelf. Rather, it should be in your running bag; it can be rolled up and put in your inside

and even once they occur there’s no need to completely stop running. Most injuries are “overuse”. With running, most injuries occur when the volume or the intensity increase too quickly, or when there are biomechanical problems, such as the way you run, your footwear, or running surface.

Adjusting these factors can prevent and subsequently treat most issues.’

STEP BY STEP

Running Your Best comprises eight parts: Illness prevention and treatment; injury prevention and treatment; nutrition and hydration; travel and first-aid; the mind game; what makes champions; achieving goals; and information and records. In each section the reader is in safe hands. For instance, in the table of Andrew’s medical travel kit, his recommendation to wear compression clothes during flights exceeding three hours is based on experience. Similarly, his insights into East African running have come from actually travelling to Kenya to run and talk with the athletes themselves.

Murray’s love of running is something he’s keen to share with others, and he draws on a wide evidence base of medical-scientific knowledge to press home the message that lack of physical activity is one of the pressing public health issues of our time. He told RF: ‘Getting active and staying active is the single best thing you can do for your health. The average runner lives seven years longer than the average couch potato and is happier, getting those happy hormones going. It’s never easy getting out of bed when the alarm goes off, or training for that 10k or marathon, but the finisher’s medal and the happiness

“Murray’s love of running is something he’s keen to share with others” RUNNING YOUR BEST Dr Andrew Murray Lulu Publications £5.99

I

n 1999 Dr Andrew Murray struggled to finish a 10k run. In February 2015 – along with running partner Donnie Campbell – he became the first to run 550k across the Namib Desert in nine days. In the intervening years

62 runningfitnessmag.com Winter 2015

between these two events the ultrarunning sports medicine physician, who is lead doctor for the Scottish Running Clinic at the University of Edinburgh and a Merrell Brand ambassador, has not only made several record-breaking runs; he has accumulated that most valuable of commodities: experience.

Someone once said that experience is what you have in your bones rather

pocket to be read on the bus or train; it can be underlined and highlighted; and if opened at random you will find something on each page that will enlighten, inform and steer you away from illness and injury.

Having treated many runners of all standards over the years, has Andrew noted any recurring themes? ‘The recurring theme,’ he explains, ‘is that most running injuries are preventable,

and health that running brings are great carrots.’

Running Your Best is available through the ‘Lulu Publications’ website, as well as other online book stores, price £3.99 as ebook, £5.99 print. lulu.com/shop/dr-andrew-murray/ running-your-best/paperback/ product-22195193.html Declaration: I have no monetary or commercial interest in this publication

Running Fitness | BOOK REVIEWS

Move your DNA Katy Bowman

Propriometrics Press £20.99

S

itting is literally killing us.

We might be runners, but many of us still spend much of our day sitting and lead excessively sedentary lives. US author and biomechanist Katy Bowman, shows us through this ground-breaking book, how ‘movement’ is essential for our wellbeing and long term health where she makes an interesting differentiation between ‘exercise’ and ‘movement’.

The book addresses important questions such as: Is sitting really the new smoking? Are standing workstations helpful or harmful?

What’s the safest way to move toward minimal shoes? Do we really need cardio exercise? Does DNA predetermine our health as much as we are led to believe?

Bowman explains how the

Runner

by Lizzy Hawker

Aurum Press £12.99

I

f you read Runner by Lizzy Hawker you’ll never want to read another book about running ever again… because you’ll know that nothing will ever some close. It is, without doubt, the most moving, articulate and inspirational thing I’ve ever read. As you turn the pages, you go on a journey deep into the mind and heart of one of the greatest – yet most modest and understated – mountain runners in the world. Less an autobiography and more simply ‘Lizzy’s story’, she shares her most intimate thoughts; her joy, her pain and the challenges of her life. She writes from the heart, her words so

articulate and emotive you feel you could be running alongside her.

Lizzy Hawker is one of the most decorated and accomplished ultra runners we’ve ever seen (she has won the UTMB five times and holds the World Record for 24 hours on the road), yet her achievements are almost by accident. She runs simply for the love of running, to be at one with nature and to ‘feed her soul’ with the mountains and people who live there. I felt like I could relate to every word and it made me want to head to the mountains and ‘feed my soul’ too. Inspirational, moving and deeply touching, Runner isn’t just about running. It is a book about life, love, perspective and resilience.

It’s about what running teaches us and what we can learn from it for our life journey.

flopped-over fin of captive orca whales has alerted us to “diseases of captivity,” and how she believes we’ve come to accept poor health as normal in our own bodies. Not all health issues are brought about by ageing, poor genes, or imperfect diets. Many are triggered by our mechanical environment, and how we have moved (or haven’t) over a lifetime.

A best-seller in the States, Move Your DNA is now available to UK audiences looking to improve their health and wellbeing. Bowman uses the book to lay out a movement and lifestyle programme accessible to everyone from the most sedentary to professional athletes.

Humorous, fascinating, and completely science-based, Move Your DNA is the start of a human movement revolution. If you’re interested in general wellbeing and how to integrate more movement into your lifestyle, then this is the book for you.

“Bowman uses the book to lay out a movement and lifestyle programme”

“It is the most moving, articulate and inspirational thing I’ve ever read” Winter 2015 runningfitnessmag.com 63

INSPIRED BY THE BEST | Running Fitness

Emelie Forsberg

Swedish trail runner and ski mountaineer Emelie Forsberg is the current SKYRUNNING World and European Champion for the Ultra WORDS Rebecca Gibbs How and when did you first discover you were good at running?

Hmm, I’m not sure when, or even if I’m sure now, but sometimes I can do well in races. I discovered I was good at transporting myself fast and easy in the mountains when I was around 20. I did distances many people thought was impossible and then I just was thinking that they don’t know that they can’t do it, they just need to try. I wasn’t really thinking I was good at it, I just thought other people hadn’t tried it.

Do you come from a sporty family?

Not really! We have a strong outdoor and nature passion from my grandparents on both sides, but not sporty. My older sister was sporty though.

How did you get into skyrunning?

I did a lot of running and scrambling in the mountains before I knew it was a ‘sport’ I was actually doing. I got invited

Skyrunning offers participants some spectacular views.

64 runningfitnessmag.com Winter 2015

to a week with Salomon in 2012 and that summer I explored the sport. It was big!

What is it about skyrunning that you most enjoy?

To discover mountains in the way I love it! Light and fast and to share it with other people is really nice, as well as the racing aspect to give all you have!

What type of route or mountain features present the best challenge?

Anything logical and untouched!

How do you run so fast downhill?

I’m so comfortable in that terrain so it doesn’t feel fast at all. Training helps and also I think it makes a lot of difference that I have always just played outside running on trails, rocks etc.

Can you tell us about the Salomon Glencoe Skyline Race?

Wow! It’s really one kind of a race, pure

skyrunning! Technical, logical routes; you follow ridges, link them together in a wild beautiful area!

What have been your most memorable races or running experiences so far?

My first big victories are awesome memories, but more recently, this year a mountain marathon race in Alaska which allowed me to discover the local nature and mountain running community, and the same with Glencoe.

Have you ever got lost?

One time! In a race. I was so angry at myself!

Do you always run outdoors? Do you do any gym work or cross-training?

No! Never! I ski in the winter so I get a lot of strength from that. And sometimes I climb and do core training, mostly if I start to feel weak in some muscles and I need to ‘wake’ them up.

Running Fitness

inspired by the best essential info

Image Šzooom.at/bergermarkus.com

Emelie ran the Salomon Glencoe Skyline race and was the first woman across the finish line as well as coming 2nd overall.

Winter 2015 runningfitnessmag.com 65

INSPIRED BY THE BEST | Running Fitness

Rough terrains present tough challenges in every course.

Are you strict with your nutrition?

Not really. I eat as organic and locally as I can. I grow a lot in my garden and I like to eat vegetarian due to a sustainable perspective. But I eat a lot of sweets, because I love to make desserts and bake pastries and cookies.

What footwear do you train/compete in?

Only Salomon Sense! My favourite shoe and it really fits my feet.

Which other athletes inspire you?

So many! Marit Björgen a cross country skier. But also many non-athletes; just people that are passionate about something!

Skyrunning

Skyrunning (racing along the ridges and mountain tops) was first pioneered by Italian mountaineer Marino Giacometti and his fellow climbers in the early 90s. Today, there is a World Series, Continental Series and many National Series for mountain runners and climbers who take part in this rapidly evolving sport. Classes of races include: Sky (typically less than 45k), Ultra (greater than 45k) and Vertical Kilometer (1k of ascent). Both the Sky and Ultra races feature significant ascents.

This year’s Salomon Glencoe Skyline Race was on 22 August. Emelie was the first woman to finish and came 2nd overall. She is sponsored by Salomon (salomon.com) and Suunto (suunto.com).

66 runningfitnessmag.com Winter 2015

Emelie says she doesn’t feel like she’s going very fast downhill – just naturally in control!

What motivates you to keep running/ training even on a day when you’re not feeling 100 per cent?

It can get pretty muddy clambering over the rockey terrain.

I just get back to the thought that I’m so lucky to be able to do what I am doing.

But sometimes when I don’t feel 100 per cent I also think maybe it’s better to rest?

Resting is not bad!

Have you had any bad injuries or setbacks, and if so, how have you recovered from them?

No, I’m very lucky to have not had an injury. I think I’m very good at listening to myself and my love for running and skiing every day is bigger than the idea that I need to train this or that before a certain race. I think that makes me take care of myself. And also my love for pastries!

Do you have any useful tips for our readers keeping fit and improving their running style?

Every now and then it’s important to push your limits and go outside the comfort zone, that’s how we progress.

But not too often, keep the love for training and you will build up stamina and thereafter you get stronger.

If you hadn’t specialised as a skyrunner, is there any other sport that you might have gone into – or would still like to try?

I did a lot of climbing until I was 21, and maybe I would like to go back to that.

If you could run anywhere on earth, where would you like to go?

I would love to explore Greenland!

Quick-fire questions: What is your favourite…

Piece of kit?

My Salomon S-Lab Advanced Skin 5 backpack.

Sports gadget?

Softflasks!

Post-run snack or meal?

Kit’s organic Clif bar.

Way to relax?

Yoga, a fire, a good book and some chocolate.

Find out more: glencoeskyline.com skyrunninguk.com Follow Emelie: @tinaemelie Facebook.com/tina.emelie emelieforsberg.com

“Tailwind” HEARTBREAK TEN

Sunday 13th December 2015 Ten undulating miles on New Forest Trails

Credit to Charles Whitton Photography

Taking in the same scenic route as the renowned HeartBreak Half and Full Marathons and suitable for runners of all abilities!

For entry and further details:

www.racenewforest.co.uk

Tuff Enuff Obstacle Course Races YOUR CHANCE TO UNLEASH THE BEAST INSIDE YOU

FORTHCOMING RACES: FEBRUARY 28, 2016: URBAN SURVIVOR, CORNWALL

MAY 18, 2016: WORLD’S END, CORNWALL SEPTEMBER 24, 2016: ABOVE AND BEYOND, CORNWALL

USE THE CODE TUFFENUFF2016 TO GET 10 PER CENT OFF REGISTRATION FOR 2016 EVENTS

Running Fitness runningfitnessmag.co.uk

Kelsey Media, Cudham Tithe Barn, Berry’s Hill Cudham, Kent TN16 3AG EDITORIAL

NEXT MONTH December issue on sale 13 November

Editor Amy Curtis Tel: 01959 541444 Email: rf.ed@kelsey.co.uk Assistant editor: Rebecca Gibbs Consultant editor: Sarah Russell Deputy editor: Evie Serventi Contributors: Stewart Haynes, Matt Phillips, Sarah Ivory, Chris Haslam, Renee McGregor, Eva Schroeder Art Editor: Hallam Foster Digital Editor: Katherine Weir

ADVERTISEMENT SALES Commercial Manager: Lauren Devitt Sales Executive: Catherine Jinks Ad Sales Tel: 01959 543718 Ad Sales Email: lauren.devitt@kelsey.co.uk Production Supervisor: Sarah Willmott, 01733 353376, sarah.willmott@kelsey.co.uk Production Manager: Charlotte Whittaker MANAGEMENT Managing Director: Phil Weeden Chief Executive: Steve Wright Chairman: Steve Annetts Finance Director: Joyce Parker-Sarioglu Creative Directors: Vicky Ophield & Emma Dublin Retail Distribution Manager: Eleanor Brown Audience Development Manager: Andy Cotton Subs Marketing Manager: Dan Webb Brand Marketing Manager: Rebecca Gibson Events Manager: Kat Chappell Events Marketing Manager: Sarah Jackson

STAYING HEALTHY Looking after your

SUBSCRIPTIONS 13 issues of Running Fitness are published per annum UK annual subscription price: £45.50 Europe annual subscription price: £67.49 USA annual subscription price: £67.49 Rest of World annual subscription price: £72.99 UK subscription and back issue orderline: 0845 241 5159 Overseas subscription orderline: 0044 (0) 1959 543 747 Toll free USA subscription orderline: 1-888-777-0275 UK customer service team: 01959 543 747 Customer service email address: subs@kelsey.co.uk Customer service and subscription postal address: Running Fitness Customer Service Team, Kelsey Publishing Ltd, Cudham Tithe Barn, Berry’s Hill, Cudham, Kent, TN16 3AG, United Kingdom Find current subscription offers on our website: shop.kelsey.co.uk/RFI

ALREADY A SUBSCRIBER? Manage your subscription online: www.kelseyshop.co.uk shop.kelsey.co.uk/site/loginForm Back Issues & Books: 0845 241 5159

DISTRIBUTION

Seymour Distribution Ltd, 2 East Poultry Avenue, London, EC1A 9PT www.seymour.co.uk Tel: 020 7429 4000

immune system

CHRISTMAS SHOPPING Great gift ideas for runners

HIT THE TRAILS

All you need to know about running off road

PRINTING William Gibbons & Sons Ltd Kelsey Media 2015 © all rights reserved. Kelsey Media is a trading name of Kelsey Publishing Ltd. Reproduction in whole or in part is forbidden except with permission in writing from the publishers. Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published. Where photographs are included, which are not the property of the contributor, permission to reproduce them must have been obtained from the owner of the copyright. The editor cannot guarantee a personal response to all letters and emails received. The views expressed in the magazine are not necessarily those of the Editor or the Publisher. Kelsey Publishing Ltd accepts no liability for products and services offered by third parties.

Kelsey Publishing Ltd uses a multi-layered privacy notice, giving you brief details about how we would like to use your personal information. For full details, visit www.kelsey.co.uk , or call 01959 543524.

If you have any questions, please ask as submitting your details indicates your consent, until you choose otherwise, that we and our partners may contact you about products and services that will be of relevance to you via direct mail, phone, email or SMS. You can opt out at ANY time via email: data.controller@kelsey.co.uk or 01959 543524.

Running fitness is available for licensing worldwide. For more information, contact bruce@bruceawfordlicensing.com

www.kelsey.co.uk

FREE USN

goody bag WORTH OVER

£29.99

WHEN YOU SUBSCRIBE SEE PAGE 90

PLUS

the latest kit, news and events

Running Fitness | INJURY recovery

It’s not just your body that goes through rehab, you need to focus your mind as well.

DON’T SKIP REHAB Guilty of skipping or rushing your exercises? Slow, controlled, MINDFUL MOVEMENT can help you to recovery from injury so it’s important to take your rehab seriously WORDS Matt Phillips

Winter 2015 runningfitnessmag.com 69

INJURY RECOVERY | Running Fitness

T

hink back to the last time you saw a sports therapist or physiotherapist for a running-related injury. Did they give you any rehab exercises? Did you do them... as often as they advised? Don’t worry if the answer is no.

Studies show that the majority of runners do a couple of days of rehab and then stop. There are many reasons for this, and safe to say it’s not always the runner’s fault!

To get rid of pain, you need to involve your brain

WHY DO WE AVOID REHAB?

In an age where the latest technology is always just round the corner, there is often a temptation to try and re-invent the wheel.

Therapists can fall prey to this temptation and give out exercises that are quite simply too complicated. In the early stages of rehab, the main goal is simple – load the tissue optimally and gradually increase it.

There is no need to have you juggling on one leg on a wobble board with your eyes closed. Another reason for runners dropping the rehab is they are given too many exercises at once. We’re busy people – in reality three to five exercises should be ample to get the job done. A third reason is that some therapists fail to sufficiently stress the importance of doing the rehab, e.g. they quickly rattle out a few exercises at the end of the session rather than allowing sufficient time to present them to you and explain why you need to do them.

Unfortunately, whether it’s your fault or the therapist’s, failure to follow a suitably constructed rehabilitation programme is very often the number one reason for a delay in recovery from injury or pain.

Performing the exercises a couple of times and then losing interest doesn’t work. This article will hopefully help you understand why doing your rehab is vital and how concentrating while you do the exercises, can be key to making the rehab work. But first, let’s dispel a myth...

CAN THERAPISTS REALLY ‘FIX’ YOU?

Many runners regard sports therapists, physiotherapists, etc. as ‘fixers’. Whether it be the click of a spinal manipulation or the ‘release’ of a massage technique, we do tend to believe that lying back on the couch and letting the professional do their magic will see an end to the issue we have been suffering. And why shouldn’t we?

After all, most of these manual techniques lead to us feeling better by the end of the session. But how long does that relief last?

Despite being conditioned from a very young age that in times of pain we need a pill or a trained professional to ‘fix us’, modern pain science shows that this tendency to disconnect ourselves from responsibility and place ourselves in the hands of a third party can actually slow 70 runningfitnessmag.com Winter 2015

Try to be creative with your exercises to make them more mentally engaging. down our recovery. Lying on a treatment couch whilst a therapist twists and pokes us may result in us leaving pain free, but as many of us are probably all too aware, this ‘fix’ can often be temporary. So we go for another session and another. Passive therapy (anything a therapist does to you) can be an important part of recovering from injury, especially with regards to reducing pain in the short term and increasing range of movement, but long term changes only occur when you are in charge of the movement. The reason for this boils down to one thing... to get rid of pain, you need to involve your brain.

MODERN PAIN SCIENCE

Our understanding of the mechanisms behind passive therapy has changed a lot due to modern pain science. It was once thought that passive therapy like deep tissue massage, mobilisations, stretching etc, directly affected the structure of tissues. However, modern research suggests that the changes in tension, mobility and pain seen after these passive treatments are more likely to be the product of temporary changes to the nervous system. In other words, although having a therapist rub, twist, pull and poke us may make us feel better, it is unlikely that they are making any long-term changes to our tissue structure and therefore unlikely that they are providing a long-term solution. To promote long-term changes, we need to involve our nervous system, i.e. we need to be the ones doing

the moving. Only we can fix the more important of our two bodies.

BODY MAPS

Yes, you read it right – I just said two bodies. I am referring to what could be regarded, as far as pain goes, as the more important and significant ‘virtual body’ that each of us carries in our brains, referred to as Body Maps. (In reality everything is connected and we should watch out for ‘dividing’ our systems up into mind and body, but that’s for another day.) A basic understanding of the relevance of Body Maps when it comes to dealing with injury and pain can help runners appreciate the importance of performing rehabilitation correctly and in doing so help us to not only speed up recovery but also avoid the frustration of chronic reoccurrences.

Body maps are probably one of the most exciting discoveries of modern day neuroscience. All of our physical body parts are represented by neuronal networks in the brain, referred to as body maps. As far as pain goes, the body map is reality. If your body map says your foot is on fire, you will feel like your foot is on fire, even if you don’t even have a foot! This helps explain the phenomenon of ‘phantom limb pain’, i.e. people still feeling pain in nonpresent limbs that have been amputated.

NEUROPLASTICITY – USE IT OR LOSE IT

The thing about body maps is that they are always changing size, shape and organisation, a process called neuroplasticity. The better

Running Fitness | INJURY RECOVERY

Stay focused and think about how you’re recovering.

the size and quality of a body map, the better the perception and movement of the physical body part it represents. When you practise a movement, the body map representing the physical body part involved grows in size. However, if you stop using a particular body part, e.g. when you are injured, the body map for that body part becomes ‘blurred’. In other words, if you don’t use it, you lose it. When a body map is blurred, the brain’s perception of the body’s movement becomes distorted. Its powers of assessing a situation become hindered and it becomes threatened unnecessarily. If the brain feels threatened it outputs pain. To restore the brain to a less threatened state, we need to restore the integrity of the blurred body maps.

MINDFUL MOVEMENT

Blurred body maps are cleaned up by us performing goal-orientated, concentrated movements, in other words, mindful movement. The simple act of slowly and carefully drawing the alphabet with your toes can often result in a sprained ankle hurting less when you try to walk on it again. You have not affected the physical structures of the foot; you have filled in some of the gaps on the body map in your brain. If moving in a certain way is regarded as threatening by the brain, changing the movement slightly so that you can perform it in less pain and with more co-ordination will encourage reintegration of body maps, a less threatened brain and nervous system, and therefore less pain.

USING MINDFUL MOVEMENT FOR REHAB

The existence of body maps and neuroplasticity has huge implications when it comes to performing rehab. First of all, it reinforces the fact that if you want to move better and be in less pain, you have to do your exercises! The second is how you perform the exercises. Rushing through the exercises without thinking or just going through the motions will stimulate very little if any neural change.

Modern therapists will continue to provide you with the benefits of passive therapy, but they will also be able to guide you through how to perform rehabilitation exercises. For now, here are five

tips that can help restore size, shape and organisation to your body maps, and in doing so increase your chances of reaching full recovery quicker: PERFORM ACTIVE MOVEMENT i.e. movement with you in control, not a machine or therapist.

CONCENTRATE Be mindful of what you are doing and how your body feels. Treat every repetition as an opportunity for sensory enlightenment.

FOCUS ON BREATHING Slowing down your breathing and focusing on whether you are breathing in or out can be a great way to enhance concentration.

BE GOAL ORIENTATED Instead of just standing on one leg and

CONCLUSION This article has hopefully shown you that as well as the importance of doing your rehabilitation exercises to fully recover from injury, how you perform them can also be a key factor. Your local H.I.T. or CrossFit class may be a great way to get motivated and work at a high intensity but as far as rehabilitation goes, some mindful movement in a calmer environment may be more suitable.

Soothing music may not be your immediate choice for exercise, but it can really help when the goal is to use slow, controlled, purposeful

twisting an ankle round, try drawing the alphabet or spelling out a name.

BE NOVEL New movements will stimulate the brain.

Successful rehabilitation is about experimentation and exploring options.

To incorporate the above factors into your rehabilitation programme, you may only need to tweak it. Set yourself goals; stay attentive to what you are doing; practise different tempos; explore different ways of breathing; discover new ways of performing the same exercise with your body in a slightly different position. In reality, imagination is the only thing that can hold you back. Make it mentally challenging; make it fun!

movement to restore and improve body maps.

Working with someone alongside who can give you external feedback can be extremely useful too as it has been suggested that this can improve the revitalising of body maps, as long as you feel comfortable with this person, can remain focused and enjoy the experience. A trained professional will be able to not only give you feedback but also suggest novel ways of moving in order to stimulate the nervous system and help you reach full recovery.

Slow it down, listen to your body, make every movement count.

Winter 2015 runningfitnessmag.com 71

Running Fitness

BEHIND THE BRAND

Q&A SALOMON

This month we go behind the scenes at SALOMON and talk exclusively to Trail Running product line manager Edouard Coyon about his running and favourite shoes What is your job role, and what does a typical day involve?

As a Product Line Manager for Trail Running footwear, I spend time with athletes, designers and engineers to create the next trail running models and to evolve current ones. A good day also involves a run at to test our products.

Tell us about your running?

My favourite run at the moment is to run up Mont Veyrier, a mountain in Annecy.

It starts with a short warm-up by the lake, then a vertical kilometre to reach the summit, and a few kilometres along the ridge with a stunning view of the lake and its surrounding mountains. I then complete the loop and jump into the lake. It takes about two hours.

Do you have a preferred time of day to run, or do you fit it in when you can?

I like to run in the morning: before heading into work – I’ve already won the day! Morning colours are the best. No music, just listening to the elements. It is a good time to think, put my ideas together, and sometimes come up with new concept ideas.

Edouard Coyon, trail runner and product line manager for Salomon.

72 runningfitnessmag.com Winter 2015

Which shoes/clothing do you currently run in?

I’ll start with shoes. I currently run with Salomon Wings Pro. When I go running in the mountains, I want to enjoy the experience and as a result I want to feel 100% confident with my shoes. These shoes are comfortable; I could run in them for hours. They also provide me with the right amount of protection and grip. Regarding apparel, I like it as light as possible: a light pair of shorts and a technical tee.

What do you think has been the biggest technological change/development in shoes over the last few years, and how has it affected your brand in particular?

Shoes have become simpler, lighter, and more flexible. And still the performance has been increasing. Our athletes run long distances in our lightest shoe (S-lab Sense Ultra). Some run up Mont Blanc, the highest mountain in Europe (4810m) wearing trail running shoes. Trail running shoes from yesterday are hiking shoes today. Trail running shoes today are optimised to give you just the right amount of protection.

Have you any thoughts on running shoes/clothing for the future? Any new technology around the corner for your brand?

I think running products will be more and more optimised for the need of every consumer.

This will go as far as customisation. So people can have the perfect product for the activities they do.

New technologies around the corner at Salomon? I can’t tell you, but we love to come up with new ideas here at Salomon. Keep your ears open!

What would be your ‘greatest running shoe of all-time’ and why?

This is a difficult question. I would say that when you have a shoe that you can win the Western States in (100-mile trailrunning race in the US), run up Mount Blanc with, and still wear around for recovery, then there must not be a much better running shoe! This is what Kilian Jornet does with his Salomon S-Lab Sense Ultra.

Who would be your ‘greatest runner of all-time’ and why?

Kilian Jornet is definitely the runner who inspired me the most: he is pushing the boundaries of his sport. He is having fun every day and always looks for new experiences. He was in Nepal recently to prepare his challenge to run up Mount Everest. Instead, he decided to help the local population after the earthquake by running to the most isolated villages and evaluating their needs. Kilian is not only the greatest endurance runner, he has also played a key role in the evolution of trail running.

Sum up what running means to you in three words?

Freedom, experience, adventure.

If you were to give one piece of advice to someone buying running shoes, what would it be?

Go to your local speciality store; tell them where you run; how often. Try shoes from several brands.

And get the pair of shoes in which you feel the best. You want the right shoes for your training, but most of all you want to feel comfortable in your shoes; they should never slow you down!

Running Fitness | Kit bag

“Shoes have become simpler, lighter…

Trail running shoes from yesterday are hiking shoes today.”

Winter 2015 runningfitnessmag.com 73

products | Running Fitness

Autumn trail shoes part 1 Our pick of the best rugged footwear for OFF-ROAD running this autumn

Running Fitness | PRODUCTS

1

ASICS GEL FUJIPRO £110

2

BROOKS PUREGRIT 4 £100

3

NIKE TERRA ZOOM TERRA KIGER 3 £120

Based on the popular, lightweight DS Trainer road shoe, the FujiPro is a great option for on and off-road running. The outsole is rugged enough for gentle trail paths, but is smooth enough for the road too, and with a durable long-lasting upper, this shoe covers most bases. asics.co.uk

These are part of the PureProject, the PureGrit (4mm offset). The hexagonalshaped lugs provide plenty of decent grip, while the ‘Ballistic Rock Shield’ protects your forefoot from off-road hazards.

The well-established internal Nav-Band holds your midfoot in place for added security. brooksrunning.com/uk

Despite having Zoom Air units giving plenty of cushioning, you still feel close to the ground. The ‘sticky’ lugs on the outsole provide grip on trail paths, the Flymesh upper is lightweight, while the midfoot is secured by the Dynamic Fit system. store.nike.com

4

5

6

SALOMON SENSE PROPULSE £125

Packed with cushioning, this 6mm offset shoe offers a great road/ off-road option. The Sensifit upper provides a snug, secure fit while the Contagrip outsole works well on road and light trails. salomon.com/uk

SAUCONY XODUS 6.0 £110

THE NORTH FACE ULTRA MT GTX

£120 This shoe is all about grip. Its outsole comprises of lugs manufactured Made for the harshest of trail running from Vibram XS-Trek durable rubber conditions, the Gortex version of the making it ideal for extreme conditions.

Ultra MT offers protection from the The Pro-Lock lacing system ensures a secure wet. The Vibram Megagrip outsole provides fit, whilst the EBO plate protects the forefoot. great grip on all surfacest. saucony.co.uk thenorthface.co.uk

EXTRA KIT More accessories to keep you focused ASICS FUJITRAIL SPEED BACKPACK £60 If you are after a bag to carry just your essentials, take a look at this vest-style pack from Asics which zips up at the front for a snug fit. There is enough room for some spare kit and a 1.5ltr reservoir to ensure you stay hydrated. asics.co.uk

TANITA BC 350 IRONMAN BODY COMPOSITION MONITOR £169 Using Bio-electrical Impedance Analysis (BIA), low, safe electrical signals are sent through the body to produce readings for body fat percentage, muscle mass and more. tanita.eu

SALOMON AGILE² 17 BACKPACK £75 Salomon have a range of packs for running, and our favourite is the Agile² 17. With a large main compartment, one internal zipped pocket and two zipped pockets on the waist belt, all of your storage needs are catered for. salomon.com/uk

Winter 2015 runningfitnessmag.com 75

Go wild | Running Fitness

wild running NORTH DEVON

Let Running Fitness take you on a journey to discover some of Britain’s spectacular mountains, forests and coastal trails, perfect for a wild run

T HARTLAND POINT Distance: 6.5 miles (10k) Start/finish: Hartland Quay car park, EX39 6DU Terrain: Coast Path, footpath, road Toughness: Moderate to challenging Ascent: 433 metres Navigation: Moderate Good for: Coast, views, geology Route info: wildrunning.net/ hartland This circular run starts and finishes on Hartland Quay and takes in the Coast Path. A scramble down to Blegberry Beach is worth the effort. From Rocket House, near the attendant’s hut at Hartland Quay, follow the Coast Path E then N, passing Hartland Point with its lighthouse. On reaching a car park below radar station tower, bear R up a lane. Pass heliport and follow signs to Blegberry, then Stoke. Pass L of the church, before following the footpath through fields and back to Hartland Quay.

76 runningfitnessmag.com Winter 2015

he coast path is ablaze with coconutscented gorse flowers as I make my way along the edge of a sun-spangled sea.

Powering up the final steep hill, I push myself on, finding a winding trail that leads through rough heather-clad boulders towards the clifftop. My feet slip on loose gravel as I fight the incline; my muscles screaming at me to stop as my will forces them on. At last I reach the summit; running fast over the level ground, it feels like I’m flying. In the distance I can see my end-point: the long, rocky fingers that stretch out into a deep blue sea with the white tower of the lighthouse just visible around the headland. Hartland Point, known to the Romans as the promontory of Huercules, awaits. Further out rises the granite mass of Lundy Island, where the Bristol Channel meets the vastness of the Atlantic ocean.

The sun is falling rapidly as I scramble down the final slopes to the Point; all around I can hear the sounds of the sea. I climb as far as I dare and finally stop as a red sun sinks beneath the waves.

PICTURESQUE PENINSULA

The north Devon section of the South West Coast Path winds its way along rugged cliffs and up and down steep, wooded gorges, passing the towns of Lynton and Lynmouth with their resident populations of goats who graze on the cliffs. The Hartland peninsula is a green and tranquil place, where vast, hedge-lined fields run straight down to the sea. We ran here in the autumn when the hedges were laden with blackberries, and flocks of geese, skuas and shearwaters filled the air on their long journey south.

Our favourite route takes in Hartland’s impressive rock formations, stunning coast path, unusual geology and abundance of flora and fauna of this area. A scrambly detour down to Blegberry Beach, with its sandy channels and clear, anemone-filled rockpools, is well worth the effort. It’s a wonderful place to explore, with many secret coves and rocky beaches to discover and a wealth of adventurous running.

There’s a newly opened National Trust bothy

The views are incredible on this coastal route in North Devon. nearby at Peppercombe, which makes for a fun and unusual place to stay. Nearby there are the wild moors and steep valleys of Exmoor to discover, or Lundy Island which, despite being only three miles in length, has several beautiful and enjoyable routes, from the straight trail along its centre to a complete circumnavigation, starting and finishing at the pub.

COASTAL RACES

Races in this part of Devon make the most of the scenery. Endurancelife’s Exmoor stage of their coastal trail series explores the Heddon Valley and takes you down to sea level and all the way back up again. The Trail Events Co also have an Exmoor stage, based in Doone Valley. North Devon Road Runners and Bideford AAC are local clubs whose websites have a wealth of information

Running Fitness | GO WILD

INSPIRED TO DO YOUR OWN WILD RUN?

Share your photos and stories on our facebook page or tweet us

Terrains vary and are never boring!

Don’t be afraid to get your feet wet – it’s worth the trouble!

JEN AND SIM BENSON are runners, writers and

Hartland Point, North Devon Miles

Km

0.0

0.0

1.3

2.1

3.0

4.9

Directions From Hartland Quay car park follow Coast Path east then north towards Hartland Point Pass Blegberry Beach (optional scramble to beach).

Continue north along Coast Path Turn right off Coast Path and head south along footpath through Blagdon Farm towards Blegberry

3.9

6.3

At Blegberry turn right onto lane and then first left, heading south towards Stoke, passing Hartland Abbey and crossing Abbey River

5.4

8.7

In centre of Stoke turn right and head west onto lane to return to Hartland Quay

adventurers. Their new book Wild Running: 150 Great Adventures on the Trails and Fells of Britain (Wild Things Publishing) is the first UK guidebook for those who love to run and who dream of exploring Britain’s spectacular mountains, forests and coastal trails.

RF reader offer Running Fitness

readers can purchase the book at 30% off RRP with free UK P&P from wildrunning.net using code RF15.

Winter 2015 runningfitnessmag.com 77

SUBSCRIBE TODAY

3

ISSUES FOR JUST

SAVE

62

%

£5 *

Save 60%**on the shop price Free delivery direct to your door Never miss an issue E’S TRAVEL, NATUR ADVENTURE,

MAN

STOPS YOU! Sir Ranulph Fiennes

NAMIB 550 STAND UP PADDLE BOARDING EVERYDAY ELITE NUTRITION EVEREST HERO KENTON COOL

RUN, SWIM AND BIKE 288 MILES s From London to Pari

MILES WALK 100 Wild

CK BACKPA KIT

DOWNHILL

CHAMP INT

OM

WITH PHIL

EVERYMAN’S MARATHON HERO

RE! OTRAAILDVENTU G & WHEELS ON LAND, WATER

STEVE WAY

ON TEST

S SHGOE & KAYAKING

ING OEIN NOE CAN ""CA B MATTERHORN IMB CLIM ""CL E THE GRIZZLY LE CKL TACK ""TA (IT’S A RUN!) JULES LINES Free climbing hero

STEVE BACKSHALL D &ANCE TRIETE BAL DININ S G R TE SSITRA ON GEA

king

COMPRELING TOPS & CYC

The New Zealand 9

PLUS EXTREME

PEDALLING Y WA KOUT WORS DDNAR PE30MI r brilliant first bike tour ISSUE 46

GES

F I TN E S S M AG . C

SPR G CYCLINHINDE S

Wal 0 40 TREKHad rian’sES KILOMETR Wall

ING

KSHOPS, PLUS ULTR A WOR

W W W. O UT D O OR

30 MINUTE LUNCHTIME WORKOUT

ILLS THRRLD QUICK A WO MTB

cashire Lanping AcrossCam

ON TEST

RITION, CHALLEN

ISSUE 44

AUG 2015 £4.50

VERY NUTRITION TRIATHLONS, RECO

SEPT 2015 £4.50

CARB TRUTHS,

3 EASY WAYS TO ORDER ONLINE

1 2 3

kelseyshop.co.uk/ofi345 POST

Fill in the form and send to: Outdoor Fitness magazine Subscriptions, FREEPOST RTKZ-HYRL-CCZX, Kelsey Publishing Ltd., Cudham Tithe Barn, Berry’s Hill, Cudham, Kent, TN16 3AG

CALL OUR SUBSCRIPTION TEAM 0845 872 7385 & quote offer code OFIC116

Hotline open: Mon - Fri 8am - 9.30pm, Sat 9am - 4pm. Please note that calls are charged at your local rate, for further information please check with your service provider.

You

ISSUE 47

OCT 2015 £4.50

PLUS PROTEIN

POWER, VEG ETA

RIAN NUTRITION,

BLOOD PROFILIN

G

*PLEASE NOTE: 3 issues for £5 offer is a Direct Debit, UK subscription offer only. You can cancel at any time in writing in the first three months and £5 will be your only commitment. If you do NOT cancel in that time, a regular payment will continue at £22.88, taken via direct debit from your bank every 6 months. **62% discount calculated on your first 3 issues.

SUBSCRIPTION OFFER SUBSCRIPTION OFFER

!

# U LT R A R U N

.COM

, RUNNING, NUT

TRIATHLON

E! GO EXTRENM OTHING EART THE BRAKVEH G #3D TREK IN FREE RUNNING

R F I T N E S S M AG

TRAIN LIKE

30 Minute Lunchtime Workout

THE £20,000,000

W W W. O U T D O O

NATURE’S GYM

LING, RUNNING , SWIMMING, CYC OM NATURE’S GYM F I TN E S S M AG . C W W W. O UT D O OR

HLONS # M E G A T R I AT

ES GYM, CHALLENG

SUBSCRIPTION OFFER SUBSCRIPTION OFFER

YOUR DETAILS

Mrs/Ms/Miss/Mr ............... Forename ...........................................................

Surname ......................................................................................................

!YES! Please send me the next 3 issues of Outdoor Fitness for just £5.

Address .......................................................................................................

After 3 issues I understand that my subscription will continue at the low rate of just £22.88 every 6 months, saving *20% on the shop price – unless I write to tell you otherwise.

....................................................................................................................

Instructions to your Bank or Building Society to pay by Direct Debit

.................................................................... Postcode ................................

Name of Bank ................................................................................................

Address ......................................................................................................... . Email ............................................................................................................ ...................................................................................................................... ............................................................... Postcode .......................................

DELIVERY DETAILS (if different from above) Account name ...............................................................................................

Mrs/Ms/Miss/Mr ............... Forename ...........................................................

Sort code Account number Surname ......................................................................................................

Daytime phone ............................................. Mobile ...................................

Address ....................................................................................................... .................................................................... Postcode ................................

Daytime phone ............................................. Mobile ...................................

PLEASE SEND COMPLETED FORM TO: FREEPOST RTKZ-HYRL-CCZX, Outdoor Fitness magazine Subscriptions, Kelsey Publishing Ltd., Cudham Tithe Barn, Berry’s Hill, Cudham, Kent, TN16 3AG

Signature ........................................................ Date .....................................

Originator’s Id number

8 3 7 3 8 3

Direct Debits from the account detailed in this instruction subject to the safeguards assured by the Direct Debit guarantee. I understand that this instruction may remain with Kelsey Publishing Ltd. and, if so, details will be passed electronically to my Bank or Building Society.

Offer/prices available until 31st December 2015 . Kelsey Publishing Group Ltd. uses a Multi Layered Privacy Notice giving you brief details about how we would like to use your personal information. For full details visit www.kelseyshop.co.uk or call 01959 543524. If you have any questions please ask as submitting your data indicates your consent, until you choose otherwise, that we and our partners may contact you about products and services that will be of relevance to you via direct mail, phone, email and SMS. You can opt-out at ANY time via email data.controller@kelsey.co.uk or 01959 543524.

OFIC116

....................................................................................................................

run england | Running Fitness

The club is made up of runners of different abilities but the same keenness!

run england groups…

ORCHARD EAGLES RUNNING CLUB

Beginners and ultra-runners make up this small MIXED ABILITY club

Run England is the official England Athletics beginner running project.

Groups are led by trained group leaders, offering a progressive routine, people of a similar ability to start running with and plenty of support along the way. Find out more at runengland.org

80 runningfitnessmag.com Winter 2015

S

ean Boland is the group leader for the Orchard Eagles Running Club, based in Stockton-on-Tees, Durham, and has been running for seven years. “I started running in 2008,” he remembers, “when I decided it was time to take a grip of my unstable weight problem and health issues. For my first run I headed to the local park and attempted a full lap of just over one mile. I was doing okay, with a few walk breaks, and really wanted to tackle the killer final hill.

“After four weeks of repeating this I finally managed a full loop non-stop. I then thought I could take on the world so entered my first ever race, the Middlesbrough 10k. I ran the event and was even more hooked on running so I then entered the Great North Run. “As the years went by (solo training), I entered more and more races and made lots of friends at events. I decided I wanted to join a local running club to enjoy the social side of running and

gain encouragement from others. After some research, I discovered the nearest club was more of a female group so friends suggested I start my own club. I looked into the correct way to do this through UK athletics and took my leadership in running fitness course in early 2014. I asked around my local community to gage what interest there was in a mixed all abilities running club and the response was really encouraging. I got my licence and started Orchard Eagles in July 2014 – I was shocked by the numbers turning up to try it out. “Now, a year on and with 38 active members, all regularly taking part in events from parkruns to marathons, I can only see things getting bigger in future.”

CATERING FOR EVERYONE

“There are some great routes in our local area,” explains group member Anita Savage Grainge: “a good mix of road, trail and hills. We also have

Running Fitness | BEGINNERS

JOIN THE COMMUNITY

Share your photos and stories on our facebook page or tweet us @Runfitmag

access to a local running track. There are three sessions a week. Sessions vary from for 5k to half marathon distance. We also have a separate marathon running group on weekends, and track sessions that focus on speed.

“There is a range of running abilities, from absolute beginners, fast 10k runners and a number of half marathon and marathon runners and Sean is just entering the realms of endurance running. We cater for different levels by having two running leaders; Rachel Johnson is the other leader and one of the initial members of the group when it was first formed in July 2014. Nobody ever gets left behind.

“The group is inclusive; we cater for all abilities and always welcome new people. We make people believe in themselves and encourage each other through the highs and lows of running. We are friendly and have a good banter and have an active Facebook page.”

TESTIMONIES

David Barugh is a keen club member and also a keen cyclist and says, “The Orchard Eagles have given me an opportunity to make great friends and the encouragement to run further and faster than I thought possible.” David is training for the Yorkshire Marathon at present.

Scott Murray praises Sean’s efforts and says, “We have a great sense of community within the group, everyone is equal and we celebrate each other’s achievements like they were our own.”

Rachel Johnson, the second running leader says, “I’ve been running with Orchard Eagles running club from day one. I have improved massively and ran my first half marathon last year and am running The

Essential info HOW MANY MEMBERS DO YOU HAVE? 38 active members who run regularly.

AGE RANGE? 14 to 55, all age groups are welcome.

HOW MANY WEEKLY TRAINING SESSIONS DO YOU HAVE? Three sessions a week and marathon training session is extra as needed.

WHAT IS YOUR ANNUAL HIGHLIGHT? This year, the Middlesbrough 5k, a local event with a great club turnout, some great times and PBs and, for one runner, her first event (Nichola Keates). We have nine runners taking part in the Yorkshire Marathon in October and see this becoming an annual highlight.

IF YOUR GROUP WAS AN ATHLETE WHO WOULD IT BE? Local resident Baroness Tanni Grey-Thompson. She is an amazing, determined gold medal winning athlete. She believes when things don’t go your way – don’t give up, just try harder. She campaigns for the rights of people with a disability, making sport inclusive and accessible to all.

PLEASE DESCRIBE THE GROUP IN THREE WORDS… Encouraging, versatile, sociable.

orchardeagles runningclub.uk

Great North Run for the first time this year, couldn’t have done it without this group.”

Andy Hunter has improved rapidly with the club and says, “Due to the support and encouragement of the club I have been able to push and challenge myself to new levels; when you have people who share that same passion and addiction it makes you want to keep turning up each week to the club.”

Nichola Keates started as a beginner in February 2015 and has quickly moved up to an intermediate runner; she says, “As a complete novice I’d have given up if it wasn’t for the help, support and encouragement of the whole group.”

Julie Run Jamieson gives testimony to the club and says, “Orchard Eagles has given me a massive amount of support and friendship throughout the past six months; I’ve not been able to run as well as usual due to injury.”

Jayne Russell has run for eight years and initially met Sean through a running forum and decided to join the when he first set it up. Jayne says, “I would never have joined a club had I not met Sean and have him and the Orchard Eagles to thank for pushing me on to have now completed two marathons and a third soon hopefully.”

Katria Savage, who has been running for eight years joined the club in October, she says “I never imagined myself in a running club; I didn’t think it was for me, but the encouragement, sense of community and support club members give, as well as the laughs and fun, has made me a stronger, faster and more determined runner.’’

Nominate your group by emailing rf.ed@kelsey.co.uk (making the subject ‘Run England’).

Winter 2015 runningfitnessmag.com 81

IMAGES PEACHYSNAPS, PAUL THEOBALD

The local area offers a good mix of terrain to train on.

EVENTS ROUND-UP | Running Fitness

5 BEST

TRAIL RACES Thinking of changing your pace and GOING OFF ROAD? Why not try one our five favourite trails coming up this winter?

82 runningfitnessmag.com Winter 2015

Running Fitness | EVENTS ROUND-UP

Dorset’s Jurassic coast makes a stunning backdrop for the Coastal Trail series.

2

3 HAVE YOU ENTERED A TRAIL RUN? TELL US ABOUT IT AT @ Runfitmag OR SHARE ON Facebook.com/ RunningFitness

4

5

1

COASTAL TRAIL SERIES

WHERE: Suffolk, Gower, Dorset, Dover and more!

WHEN: Nov, Dec, Jan… check website for dates FEATURES: Choose from a 10K, half or full marathon, or ultra distance. The iconic White Cliffs are the natural focal point of the Kent Downs. Set across the gateway from Continental Europe which is rich in wartime history, the breathtaking route provides a cliffedge perspective where land and sea intersect. A stunning part of the world to be running in. Free parking; shop, cafe, toilets, massage, changing and (unsecured) drop-bag areas.

RACE INFO: endurancelife.com

2

HEARTBREAK TAILWIND 10

1

WHERE: New Forest WHEN: 13 Dec 2015 FEATURES: This is an off-road 10-mile trail run with a small section of tarmac at the start and finish. A gently undulating course starting from Sandy Balls Holiday Park, Godshill near Fordingbridge (free parking and use of showers/toilets). Run on well-maintained and clearly marshalled gravel tracks. It’s an out-and-back course so you can check your progress and get plenty of support on route!

Finisher medals and hot soup/rolls (an essential at this time of year!) to look forward to.

RACE INFO: riderhq.com/events/p/gt93x02

3

TRAILSCAPE RAIL TO TRAIL 10K

WHERE: Essex, Kent, Sussex, Buckinghamshire WHEN: 31 Oct, 5 Dec, 23 Jan 2016, 5 Mar FEATURES: The Rail to Trail series offers four scenic trail races, all within an hour of London by train. There are four locations in the series; roughly north, east, south and west of London and the race starts are only a short walk from the train station. Three distances to choose from at each location: 10k, half marathon and marathon. You’ll run through beautiful countryside; courses are fully marked and marshalled so navigation is not needed and there are numerous checkpoints along the route with drinks and food.

RACE INFO: trailscape.co.uk

4

MEON VALLEY HALF MARATHON

WHERE: Meonstoke, SO32 3NP WHEN: 22 Nov 2015 FEATURES: A great intro to trail running, with six miles on country lanes

and six miles on trail. And a good race to practise your pacing, as you’ll have 400m of elevation to run! But you’ll be rewarded with fabulous views over the beautiful Meon Valley, and across Hampshire to the Isle of Wight. On finishing, you’ll receive hot food and hot showers, and cake. The course has refreshment stations with a selection of drinks, sweets, savouries and fruit. There’s no cut off time and competitors can also enjoy a free postrace massage!

RACE INFO: irunevents.uk/meon-valley-half.html

5

DIRT HALF CHALLENGE

WHERE: Bedfordshire WHEN: 14 Nov 2015 FEATURES: A good introduction to off-road running, this multi-terrain half marathon suits both beginners and experienced runners. The race follows the canal towpath north to Stoke Hammond with stunning views, then climbs through beautiful countryside, including through the scenic Stockgrove Country Park before turning back to the start via the towpath. The route is mainly off-road - bear in mind there is a challenging hill between miles six and seven!

RACE INFO: dirtrunning.org.uk Winter 2015 runningfitnessmag.com 83

EVENTS | Running Fitness

Grant, Colin and Gary stuck together throughout the tricky course.

ROVING REPORTERS… I DID IT!

Our team of ‘ROVING REPORTERS’ reviews some of the events they’ve taken part in. Each reporter analyses the event and tells us if they’d do it again. They did it; maybe you will too?

SBU35 ULTRA Runner Bios Name: Grant Pirie Age: 47 Occupation: Finance director Running ability: Experienced Name: Colin Reynolds Age: 55 Occupation: IT director Running ability: Experienced Name: Gary Jones Age: 50 Occupation: Builder Running ability: Experienced

84 runningfitnessmag.com Winter 2015

Location: St Begas Way, Keswick to St Bees, Lake District, UK When: 29 August 2015 Distance: 35 miles, 600m of elevation ukantrail.co.uk WHAT WAS IT LIKE?

Grant: Registration was smooth and relaxed, with everyone in high spirits. We were taken by bus to the start line in an Osprey conservation forest that peers down on Keswick and Bassenthwaite Lake. The three of us ultra-

novices set off, agreeing to run together, with careful pacing and walking on the hills. After running the first couple of hills, we remembered our plan and paced it well! Colin became an expert at running while reading a map outstretched in one hand out front of him. When we

struggled with direction, ‘tracker’ Gary would immediately scan the ground surface and identify where trail shoes had been on our path recently. Everyone we met on the route, regardless of their experience, was positive and encouraging when they saw us with our ‘ultra L-plates’ on!

Colin: I really enjoyed the weekend, there were no hassles, easy arrangement, mindless endurance exercise, great views and excellent team mates.

WHAT WAS THE TERRAIN LIKE?

Grant: The event takes in some breathtaking views of the Lake District and west coast, and you’ll run through forests, on

The route involved some tough terrain as well as amazing views.

lake shores, over slate paths, down steep descents, on fire trail, over fells, through streams and on grassy slopes. It’s rare you’ll get so much variation of terrain in one race. The ascent to Honiston Pass was tough but the expansive summit views were worth it! Although we had little time to stand and admire, as the bad weather rushed in for the only time during the event. The descent was tricky before the quadriceps received a much-needed rest at the bottom as we ran on through the level forest at Ennerdale.

After the second checkpoint, we negotiated two more climbs before gratefully arriving at the third checkpoint at Cleator with just five miles remaining. This was the toughest part of the race for all three of us, as the route became less scenic and as our leg muscles tightened.

The sight of the finish was a very welcoming view.

ORGANISATION OF THE RACE?

Grant: The whole event was very well planned and executed by the SBU35 team. The kit requirements were sensible,

without being onerous and the safety briefings were clear. The map book (which included both numbered steps and area maps) was extremely detailed and guided us easily through a beautifully chosen route. The checkpoints were nicely positioned and were wellmanned, especially the second checkpoint which resembled a Mexican hacienda (albeit serving jam sandwiches) which gave every runner coming in a real lift. The option of having a drop bag at checkpoint 2 was also a great idea. The finish

area was supportive and gave us all enough space to lie down and try to raise a pint of beer to our lips.

TOP MOMENT?

Grant: Marking the point for each of us when we passed beyond our previous furthest running distances.

Gary: Reaching the highest point and taking in the fantastic views.

Colin: Being part of such a good team and watching Gary go down the stairs next day like John Wayne!

GRANT’S KIT BAG Osprey Rev 6 £70 Extremely comfortable and light.

Stayed firmly in position during the 35 miles. Loads of well-designed zips/storage pockets plus 1.5L hydraulics pack. ospreyeurope.com

SiS energy+electrolyte gel £1.50 per gel A new energy and hydration fuel in one. Worked well with topping up with FuelMax. scienceinsport.com

Pulsin £1.59 p 50g bar Full of natural ingredients, this is a high protein snack, easy to digest with good after taste/mouth feel. pulsin.co.uk

MaxiNutrition FuelMax £23.99 (750g) This carbohydrate/electrolyte blend kept Grant wellhydrated with even energy hits throughout the race. maxinutrition.com Osmo active hydration £19.99 400g tub Grant loved Osmo while training on longer runs, as it maximises fluid absorption and tastes delicious. osmonutrition.com Winter 2015 runningfitnessmag.com 85

EVENTS | Running Fitness

ROVING REPORTERS… I DID IT!

Our team of ‘ROVING REPORTERS’ reviews some of the events they’ve taken part in. Each reporter analyses the event and tells us if they’d do it again. They did it; maybe you will too?

THE PONTON PLOD

Distance: 12 Miles (17 and 27-mile options also available) Location: Great Ponton, Terrain: Trail thepontonplod.co.uk Runner Bio Name: Rosemary Lux Age: 55 Occupation: CBT Therapist Running ability: Road Intermediate; Trail Beginner

WHAT WAS IT LIKE?

Small, sums the race up, with only 33 runners, plus 11 walkers, taking part in the 12-mile distance, meaning a high-sounding placing was on the cards. As an unusual distance, a PB was also a certainty for me. In terms of pace, though, it was a Personal Worst. Being so small and locally organised, it had an ultra-friendly feel. The day was lovely, the scenery beautiful.

And there was lots of food!

The checkpoints had a selection of cakes and biscuits, plus choices of squash in addition to water, and at the end there was a selection of soups and puddings.

WHAT’S THE ROUTE AND TERRAIN LIKE?

The route was not given out in advance, so I had no prior 86 runningfitnessmag.com Winter 2015

knowledge of the terrain. Being in Lincolnshire, a county renowned for being flat, I anticipated it would be, well, flat. I was wrong! While not exactly hilly, some of the course could certainly be described as undulating. Nonetheless, it was lovely. A mixture of country lanes, bridle paths, a few woods, and footpaths across fields with far-reaching countryside views gave great variety. Being mostly off-road, the terrain held some challenges in places but overall nothing overly technical, and it was suitable for me as a trail running beginner.

THINGS TO MAKE YOU SLOWER!

Reasons are why my time was slower than I’d hoped: » Unexpected hills. » Too much chatting with friendly fellow runners. » Spending too long at checkpoints debating which home-made cakes to eat, then eating them. » Spending time regretting eating cake. » Trying to run and read route directions at the same time; I have yet to master this art without falling flat on my face. » Going the wrong way due

The route was picturesque but had a few sneaky hills thrown in! to not stopping to read the directions.

HOW WAS THE ORGANISATION?

The race is organised by Stuart and Kath Ashley and proceeds go to the charity BESSO Children’s Home, India (bessomission.com), giving an extra ‘feel good’ factor to taking part. The organisation went without a hitch for me, from registration to collecting my t-shirt at the end, and, impressively, certificates complete with race time were printed within minutes of finishing. You could argue for route maps to be included with the directions, the route’s signposting arrows to be a bit bigger and marshals at points on course in addition to those at checkpoints. I say ‘could’, however, because I think on a trail race it is reasonable to expect to do a little navigating, and part of the joy of running through countryside is a sense of freedom and discovery.

WOULD YOU RECOMMEND IT TO OTHER RUNNERS?

If you particularly like the atmosphere of a packed city race and lots of cheering crowds, then this is not for you.

If you want chip timing and PB potential, you might want to avoid it. If, however, you like something a bit different, love to hit the trails, want to run through lovely countryside, don’t mind having to navigate a bit, and enjoy a small friendly race, then I cannot recommend the Ponton Plod enough. I loved it, and I plan to return.

Maybe I will try the 17-mile race next year.

Running Fitness | EVENTS

The course was nice and wide so runners could easily pass each other.

SURE RUN TO THE BEAT Distance: 10k When: 13 Sept 2015 Where: Wembley, London

WHAT WAS IT LIKE?

Runner Bio

Experienced

Name: Amy Curtis Age: 36 Occupation: Editor of Running Fitness Running ability:

WHY THIS EVENT?

This London 10k sounded like a great way to do a serious road race and have a bit of fun along the way. Sponsored by Sure, the idea is that, dotted along the route, well-known DJs play music to participants to encourage and support them as they go by. This year, Marvin Humes, Danny Howard and Jameela Jamil were the DJs-in-residence.

From the moment I stepped out of the tube station I could hear the music, and the walkway up to Wembley arena was buzzing with excited runners, taking pictures of the iconic backdrop.

The starting times were staggered, to avoid bottle necking, and those waiting to start were kept entertained by music and a fun warm-up. The race started through ‘Electric Avenue’, a tunnel filled with laser lights, playing loud music, then we emerged the other side to the cheers of crowds. This was the last bit of music we would hear for a while and I was glad I’d still brought my headpones and put on a playlist once I realised we’d left the music behind. About halfway, we ran past a sign informing us of music ahead,

and soon rounded a corner to find Jameela Jamil in her booth at the side of the road. This had a definite effect on the runners, it seemed to give everyone a real boost. After that, there was no more til we got back to Wembley, and that was a welcome encouragement for those of us going for a PB!

HOW DOES IT COMPARE TO OTHER RACES?

The music is a fun aspect and the route was well marked out, wide and only slightly undulating. North London isn’t the prettiest place to run around, but it was a good urban route and local residents came out to support runners, which was really nice.

WHAT WAS THE BEST BIT FOR YOU?

The end stretch was straight and very slightly down-hill, so I was able to really get up some speed for a sprint finish for the PB I was after.

HOW WELL ORGANISED WAS IT? The organisation was brilliant.

The finish line opened into a nice big area where you

collected your medal etc, so there was no queuing and standing about, which can be really unpleasant when you’re feeling burnt out. Transport to and from was really smooth too, despite it being the same day as the cycling Tour of Britain.

WOULD YOU DO IT AGAIN?

The course is a good one for faster running and there were no moments where I felt I couldn’t get past anyone, so in theory, yes I’d do it again, although I’d probably choose one a bit more local to me next time so I don’t have to get up so early!

FANCY BEING OUR NEXT ROVING REPORTER? Contact the team at rf.ed@kelsey.co.uk (making the subject of your email ‘Roving reporter’) Winter 2015 runningfitnessmag.com 87

EVENTS ROUND-UP | Running Fitness

RUNNING ANY OF THESE EVENTS?

Share your photos and stories on our facebook page or tweet us

EVENTS PREVIEWS SAUCONY CAMBRIDGE HALF MARATHON

Run through the heart one of the world’s most iconic cities

T

he Saucony Cambridge Half Marathon is in its fifth year having been launched in 2012.

The 2015 edition was so popular that it sold out in a matter of hours, and the 2016 event is set for Sunday 28 February.

The race starts and finishes on Victoria Avenue alongside Midsummer Common. The UK Athletics certified 13.1mile course passes all of the city’s historic and world famous landmarks. There is a small number of cobbled streets to challenge the legs, but the majority of roads along the route are flat, wide and fast, so it’s a PB course for many.

Runners will be entertained by bands along the route, and have access to High5 nutritional support.

Date: 28 February 2016 Location: Cambridge City Centre Price: £30 onestepbeyond.org.uk

At the finish there’s a super medal, refreshing bottle of Erdinger Alkoholfrei isotonic drink and other goodies.

The event village features artisan coffee and cake stalls among other food and retail outlets and a big presence from Cancer Research UK, who are closely associated with the university for detailed research into beating cancer sooner. The charity benefited from £130,000 raised in 2015.

Entry priority goes to local residents, with 80% of competitors coming from Cambridgeshire. For everyone else there is still the option to race (if you’re fast enough when entries open!) or take up one of the charity places.

“There is a small number of cobbled streets to challenge the legs, but the majority are flat, wide and fast”

Running Fitness | EVENTS ROUND-UP

VITALITY NORTH LONDON HALF

Cross the finish-line inside Wembley Stadium!

Date: 20 March 2016 Location: North London Price: Limited early bird discount: £35 (affiliated runners), £37 (unaffiliated)

northlondonhalf.com

The Vitality North London Half Marathon is returning for its second year with a reversed stadium-to-stadium route.

Thousands of runners will tread in the footsteps of sporting legends by taking in the Saracens’ Allianz Park at the halfway point, and finishing their 13.1-mile half marathon challenge on a high as they run under the arch at Wembley Stadium.

For 2016, all runners will receive a free finishers’ technical t-shirt from race partner, Brooks, a fantastic medal, premium goody bag and post-race massage on race day.

“We are delighted to bring back the Vitality North London Half Marathon for its second year and believe the spectacular finish in Wembley Stadium will make for a very memorable event,” says Jamie Warren, Head of Marketing and Commercial at Achieve Events. “We had fantastic feedback from runners this year and know that by incorporating Saracens’ Allianz Park at the half-way point with a Wembley Stadium finish, even more people will be inspired to take part in this exciting running event for London. Perfectly timed

CANCER RESEARCH UK WINTER RUN SERIES Have some 10k winter fun in the New Year Dates: 17 Jan (Liverpool), 31 Jan (London), 28 Feb (Manchester) Price: £26-45. Check website for early bird availability and group discounts

winterrunseries.co.uk

Following a smash hit first year that saw 15,000 people run through snow-zones and hug polar bears in Central London, the Cancer Research UK Winter Run is back and spreading across the country.

exactly five weeks before the Virgin Money London Marathon, we anticipate that many full marathon runners in training will also take the opportunity of a pre-marathon training run on the streets of London.

The Vitality North London Half Marathon is supported by a number of partners and charities. “We are delighted to be supporting the Vitality North London Half Marathon for a second year and hope the new route, which finishes in the iconic Wembley Stadium, will inspire even more

people to get involved,” says Neville Koopowitz, Vitality CEO. “We’re delighted to once again announce that the Vitality North London Half Marathon will take place at Allianz Park in 2016,” says Saracens Stadium Director, Gordon Banks.

“Last year’s Vitality North London Half Marathon provided the people of Barnet, Brent and North London with a world-class running event that they can be proud of and we are excited that Allianz Park will once again be at the heart of it all.”

Returning triumphantly to London, and debuting in Liverpool and Manchester, thousands of runners are invited to conquer the cold and raise money for Cancer Research UK in 2016. The 10k runs, which will take place in January and February, are perfect for every level of runner looking to keep fit and have some serious winter fun in the New Year.

Participants and spectators alike will see the cities at their best on awe-inspiring routes, taking place on closed roads past iconic landmarks like Trafalgar Square in London, the Liver Building in Liverpool and Manchester’s Etihad Stadium. A number of exciting new winter themed features will be included on each route along with some returning favourites.

Runners will head off along The Strand, past the world famous Novello and Aldwych Theatres, before heading further into the City of London and The Bank of England. Along this route they will be transported into a winter wonderland when they enter the giant Snow Zone, which this year boasts six huge cannons, showering runners with snow. Continuing on fast and flat route course, runners go past St Paul’s Cathedral before heading back towards Downing Street, where the Polar Bears and his friends will be waiting to give out warm friendly hugs.

The Cancer Research UK Winter Run is organised by Human Race. Nick Rusling, CEO of Human Race, said: “This 10k event really is like no other, giving people the opportunity to see the historic sights of London on closed roads and get up close to iconic landmarks.”

Clive Sanders, Head of Events at Cancer Research UK, said: “We’re delighted that The Winter Run is coming to Liverpool and Manchester for the first time this year, giving more people from across the country the chance to give cancer the cold shoulder.”

LONDON The 10k flat route event, taking place on Sunday 31st January 2016, will start in Trafalgar Square, where the winter fun will kick off in style with a brand new feature – Snow Blast-Off! Which will start each wave of runners with an explosion of snow forming an arch over them as they head off for more winter fun.

HOW TO BUY YOUR SUBSCRIPTION OFFER 1. DIGITAL EDITION: VISIT pktmags.com/runningfitness OFFER 2. PRINT EDITION: COMPLETE THE ORDER FORM BELOW

!YES! I WOULD LIKE TO SUBSCRIBE TO RUNNING FITNESS MAGAZINE DELIVERY / PAYERS DETAILS Mrs/Ms/Miss/Mr ............... Forename .............................................................

Surname ........................................................................................................

Address .......................................................................................................... ...................................................................................................................... .................................................................... Post / Zip code .........................

Country ..........................................................................................................

Daytime phone ............................................. Mobile ......................................

2 EASY OPTIONS...

Email ..............................................................................................................

GIFT DELIVERY DETAILS Mrs/Ms/Miss/Mr ............... Forename .............................................................

Surname ........................................................................................................

Address .......................................................................................................... ...................................................................................................................... .................................................................... Post / Zip code .........................

Country ..........................................................................................................

Daytime phone ............................................. Mobile ......................................

BEST UK DEAL SAVE 20% BEST UK DEAL SAVE 20% I WISH TO PAY BY DIRECT DEBIT (UK ONLY) £36.40 every 12 months (SAVING 20%) PLUS FREE USN PACK

Instructions to your Bank or Building Society to pay by Direct Debit Name of Bank ................................................................................................

Address ......................................................................................................... ................................................................ Postcode ......................................

Account name ...............................................................................................

Sort code Account number

Signature ........................................................ Date ....................................

Originator’s Id number

8 3 7 3 8 3

Direct Debits from the account detailed in this instruction are subject to the safeguards assured by the Direct Debit guarantee. I understand that this instruction may remain with Kelsey Publishing Ltd. and, if so, details will be passed electronically to my Bank or Building Society.

PAY BY CHEQUE / DEBIT / CREDIT CARD UK: 6 issues £21.00 SAVING 10% £18.90 (NO GIFT) UK: 13 issues £45.50 SAVING 10% £40.95 PLUS FREE USN PACK USA / EUROPE: 13 issues at £67.49 SAVING 10% £60.74 (NO GIFT)

OFFER 1. DIGITAL EDITION

FREE RUNNING FITNESS APP AND SAMPLE ISSUE PAY JUST £15.99 FOR 13 ISSUES AND SAVE 51%* RF REVIEW: RUNNING & YOGA RETREAT IN SCOTLAND

Running Fitness RUNNINGFITNESSMAG.COM

TRAINING

Run Faster | Run Further | Run Stronger

PARKRUN PB

JUNIOR RUNNERS

8-WEEK PLAN

Smash that 5k race Time to buddy up

Get down with THE KIDS!

Improve your performance: run with others

WIN!

Running headache?

THE LATEST TIMEX GPS WATCH

WE EXPLORE THE CAUSES

HEARD OF ELLIPTIGO?

RF REVIEW: RUNNING & YOGA RETREAT IN SCOTLAND

November 2015 £3.50

Run Faster | Run Further | Run Stronger

PARKRUN PB

8-WEEK PLAN

Smash that 5k race Time to buddy up

Get down with THE KIDS!

EXPERT ADVICE ON SPEEDWORK TRAINING >> Good or bad?

TRAINING JUNIOR RUNNERS

Faster, faster!

COCONUT: THE FACTS

Running Fitness RUNNINGFITNESSMAG.COM

We give it a try

Improve your performance: run with others

WIN!

Running headache?

THE LATEST TIMEX GPS WATCH

HI-VIS RUNNING GEAR

>> Stay seen

WE EXPLORE THE CAUSES

HEARD OF ELLIPTIGO?

We give it a try

November 2015 £3.50

Faster, faster!

EXPERT ADVICE ON SPEEDWORK TRAINING COCONUT: THE FACTS

>> Good or bad?

HI-VIS RUNNING GEAR

>> Stay seen

REST OF WORLD: 13 issues at £72.99 SAVING 10% £65.69 (NO GIFT) I enclose a cheque made payable to Kelsey Publishing Limited (Drawn from a UK bank account)

Please debit my

Visa

Visa Debit

MasterCard

Card number Security number Valid from ............ / ............ Expiry date ............ / ............

Signature ............................................................. Date ...................................

PLEASE SEND COMPLETED FORM TO: UK Freepost address:

FREEPOST RTKZ-HYRL-CCZX Running fitness Subscriptions, Kelsey Media Ltd., Cudham Tithe Barn, Berry’s Hill, Cudham, Kent, TN16 3AG

*51% saving based on digital cover price of £2.49 per issue. FREE gift not included with digital subscription orders.

AVAILABLE ON THE APP STORE AND POCKETMAGS.COM

INTERNATIONAL ONLY: PLEASE SEND COMPLETED FORM TO:

Running fitness Subscriptions, Kelsey Media Ltd., Cudham Tithe Barn, Berry’s Hill, Cudham, Kent, TN16 3AG, England

RFISPEC15

PHONE TOLL FREE FROM USA:1-888-777-0275 (7am-3pm EST) INTERNATIONAL ONLY PLEASE CALL: 0044 (0)1959 543 747 *FREE gift subject to availability, we reserve the right to offer an alternative product at the same or higher retail value. On

receipt of your order your free gift will be delivered within 25 working days. Offer/prices available until 20th November 2015. Kelsey Publishing Ltd, publishers of Running fitness magazine uses a Multi Layered Privacy Notice giving you brief details about how we would like to use your personal information. For full details visit www.kelsey.co.uk or call 01959 543524. If you have any questions please ask as submitting your data indicates your consent, until you choose otherwise, that we and our partners may contact you about products and services that will be of relevance to you via direct mail, phone, email and SMS. You can opt-out at ANY time via email on data.controller@kelsey.co.uk or call 01959 543524.

pktmags.com/runningfitness

SUBSCRIBE TODAY WHICH ONE SUITS YOU? OFFER 2. UK PRINT EDITION WITH FREE GIFT

FREE USN R-3 EXCELL & GOODY BAG WHEN YOU SUBSCRIBE

FREE GIFT WORTH OVER £29.99 *

T

his month we are offering subscribers this fantastic USN sports pack FREE. USN’s R3-Excell is precisely formulated to provide your body with a high level of protein, vitamins, minerals and electrolytes when your body needs it most. The tasty blend is perfect to take after long periods of intense physical activity. Perfect for complete muscle maintanance for all fitness enthusiasts.

INCLUDES: 1x 1kg tub R-3 EXCELL post exercise drink 1x USN shaker drinks bottle 1x USN drawstring bag

T IN SCOTLAND RF REVIEW: RUNNING & YOGA RETREA

Running Fitness RUNNINGFITN ESSMAG.COM

TRAINING

Run Faster | Run Further | Run Stronger

PARKRUN PB

8-WEEK PLAN

JUNIOR RUNNERS

Smash that 5k race Time to buddy up

Get down with THE KIDS!

Improve your performance: run with others

WIN!

Running ? headache EXPLORE

THE LATEST TIMEX GPS WATCH

WE THE CAUSES

HEARD OF ELLIPTIGO?

November 2015 £3.50

We give it a try

EXPERT ADVICE ON SPEEDWORK TRAINING >> Good or bad?

£36.40

EVERY 12 M O NTH S

Faster, faster!

COCONUT: THE FACTS

PAY FROM JUST

HI-VIS RUNNING GEAR

SAVING 20%**

>> Stay seen

*R-3 EXCELL RRP: £29.99

3

EASY WAYS TO ORDER

1

2 3

ONLINE shop.kelsey.co.uk/rfi

POST

Fill in the form and send to: FREEPOST RTKZ-HYRL-CCZX, Running fitness Subscriptions, Kelsey Publishing Ltd., Cudham Tithe Barn, Berry’s Hill, Cudham, Kent, TN16 3AG

CALL OUR SUBSCRIPTION TEAM 0845 241 5159 & quote offer code RFISPEC15

Hotline open: Mon - Fri 8am - 6pm. Please note that calls are charged at your local rate, for further information please check with your service provider.

*20% saving based on cover price of £3.50 per issue. UK Direct Debit print offer only.

Running Fitness

EVENTS LOCATOR

Inspired to take part in a race? Our EVENTS LISTING guide has some of the best races coming up EVENTS CHANGES! In order to make these listings as current as possible, we now only list events taking place within the six months following the on-sale date of each issue. Events are listed via region. If you'd like to search for events further ahead, please go to www. run247.com. As always, it's advisable to check race details with organisers nearer the date.

35 Merton Road, Harrow, Middlesex HA2 0AA 020 8422 3900 lfotm5k@serpentine.org.uk serpentine.org.uk 5km

NORTH WEST

trail 30 October 2015 GLOW IN THE PARK MANCHESTER Heaton Park, Manchester M25 2SW Discount code RIGHTCRANK for 10% off entry fee Glow in the Park facebook.com/events/1405766539746741 5km

*The editor reserves the right to edit listings, and cannot be held responsible for errors.

LONDON

Road 30 October 2015 BROOKS, SERPENTINE LAST FRIDAY OF THE MONTH 5K The Bandstand, Hyde Park, London W2 2UH £2/£4 Serpentine Running Club

A half marathon on a flat, fast & scenic course

EAST MIDLANDS

Road 31 October 2015 SPOOKY SPRINT NOTTINGHAM 2015 - 10K National Water Sports Centre NG12 2LU

£25 Parkinson’s UK 020 7932 1314 events@parkinsons.org.uk parkinsons.org.uk/halloween15 10km

EAST MIDLANDS

Road 31 October 2015 SPOOKY SPRINT NOTTINGHAM 2015 - 5K National Water Sports Centre NG12 2LU £19 Parkinson’s UK 020 7932 1314 events@parkinsons.org.uk parkinsons.org.uk/halloween15 5km

SOUTH EAST

Multi terrain 31 October 2015 HALLOWEEN 5 NITE RUN Water Meadow Thames Valley Park RG6 1PQ £16 non-affiliaited £14 affiliated Cliff Hilton online entry 07774 754141 cliff.hilton@oracle.com halloween5niterun.co.uk 5km

SOUTH EAST Start: Walton-on-Thames, Surrey

Bespoke medal and goody bag to all finishers

Ample parking nearby Chip timing

For full details and to enter go to:

www.riverthamesrunning.com

Trail 31 October 2015 TRAILSCAPE RAIL TO TRAIL 10KM – NORTH Newport, Essex CB11 3PL £29.50 Trailscape info@trailscape.co.uk trailscape.co.uk

10km

SOUTH EAST

Trail 31 October 2015 TRAILSCAPE RAIL TO TRAIL HALF MARATHON – NORTH Newport, Essex CB11 3PL £35 Trailscape info@trailscape.co.uk trailscape.co.uk 13.1miles

SOUTH EAST

Trail 31 October 2015 TRAILSCAPE RAIL TO TRAIL MARATHON – NORTH Newport, Essex CB11 3PL £40 Trailscape info@trailscape.co.uk trailscape.co.uk 26.2miles

EAST MIDLANDS

Multi terrain 01 November 2015 SHEPSHED 7 2015 Shepshed High School LE12 Affiliated £14 / Unaffiliated £16 Shepshed Running Club Shepshed 7, c/o I Benskin, 16 West Leak Road East Leak Leicestershire LE12 6LJ Shepshed7@shepshedrc.org.uk shepshedrc.org.uk 7 miles

EASTERN Road

01 November 2015 LODE HALF MARATHON AND FUN RUN Cambridgeshire CB25 9EW Affiliated £21 Unaffiliated £23 Tessa Shrubbs Lode Farm, Lode, Cambridge, Cambridgeshire CB25 9HF lodefarm@aol.com loderunners.co.uk 13.1miles

LONDON

Road 01 November 2015 BIG FUN RUN VICTORIA PARK Victoria Park, London E9 7BT £11.99 GSi Events bigfunrun.com 5km

LONDON

Road 01 November 2015 EMER CASEY LONDON 10K Brockwell Park, Herne Hill SE24 0PA £14 for UKA affiliated runners; £16 unaffiliated; £18 on the day (subject to availability emercaseylondon10k@gmail.com emercaseyfoundation.com 10km

LONDON

Road 01 November 2015 TRICK OR TREAT RUN Richmond Park TW10 £15.00 - £25.00 Human Race Events Unit 6, Typhoon Business Centre, Oakcroft Road, Chessington, Surrey KT9 1RH 020 8391 3913 races@humanrace.co.uk humanrace.co.uk/events/running/trick-ortreat-run 2km

SCOTLAND

Road 01 November 2015 MEN’S 10K Edinburgh £17 (Club runner)/£19 (Standard entry mens10K.com 10km

SOUTH EAST

Multi terrain 01 November 2015 THE 10K MUDDY MO RUN The Lookout, Discovery Park, Swinley RG12 7QW £20 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com muddy.mo-running.com 10km

SOUTH EAST

Multi terrain 01 November 2015 THE 10MILE MUDDY MO RUN 2015 The Lookout, Discovery Park, Swinley Forest RG12 7QW £25 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com muddy.mo-running.com 10miles

SOUTH EAST

Trail 06 November 2015 THE DRUIDS CHALLENGE 2015 Ivinghoe, Bucks £150 - £165 B Thubron info@xnrg.co.uk xnrg.co.uk/events/details/druid-challengeridgeway-multistage-ultra-2015.aspx 84miles

EAST MIDLANDS

Road 07 November 2015 NO WALK IN THE PARK Queen’s Park Cricket Pavilion, Chesterfield S40 2ND £3/£5 On the day only John Cannon 01246 566458 j.cannon846@btinternet.com northderbyshirerc.jimdo.com 5km

EAST MIDLANDS

Multi terrain 07 November 2015 SEAGRAVE WOLDS CHALLENGE Seagrave Memorial Hall LE12 7LU £16.00 (£8.00 U.16 and 65 and over Chris Thompson On Line Entries swcpayments@systehnix.co.uk seagravewoldschallenge.co.uk 16miles

NORTH WEST

Road 07 November 2015 MEN’S HEALTH SURVIVAL OF THE FITTEST MANCHESTER Etihad Stadium, Manchester M11 3FF Rat Race Events events@ratrace.com mhsurvival.co.uk 10km

NORTH WEST

Road 07 November 2015 MEN’S HEALTH SURVIVAL OF THE FITTEST MANCHESTER ELITE Etihad Stadium, Manchester M11 3FF

Rat Race events@ratrace.com mhsurvival.co.uk 20km

NORTH WEST

Trail 07 November 2015 PETZL NIGHT RUNNER - DELAMERE FOREST Delamere Forest Visitor Centre CW8 2JD £25 Epic Events info@epicevents.co.uk thenightrunner.com 10km

NORTH WEST

Multi terrain 07 November 2015 WARRINGTON WAY 40 MILE TRAIL RACE Warrington, Cheshire WA13 0JG £25 (solo runners) and £60 (4 person relay teams Kieran Walshe 9 Maltmans Road Lymm Cheshire 07508 327358 kieran.walshe@mbs.ac.uk lymmrunners.org.uk/warrington-way 40miles

SCOTLAND

Road 07 November 2015 SUPERNOVA 5K The Kelpies, Helix Park FK2 9EE £13.99 (Club runner)/£15.99 (Standard entry GSi Events Ltd info@gsi-events.com supernovarun.com/events/the-kelpies 5km

SCOTLAND

Multi terrain 07 November 2015 THE 10K MO RUN HOLYROOD PARK EDINBURGH Holyrood Park, Edinburgh EH16 5BT £20 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com edinburgh.mo-running.com 10km

SCOTLAND

Multi terrain 07 November 2015 THE 5K MO RUN HOLYROOD PARK EDINBURGH Holyrood Park, Edinburgh EH16 5BT £16 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com edinburgh.mo-running.com 5km

YORKSHIRE AND HUMBERSIDE

Multi terrain 07 November 2015 THE 10K MO RUN ROUNDHAY PARK LEEDS Roundhay Park, Leeds LS8 £20 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com leeds.mo-running.com 10km

YORKSHIRE AND HUMBERSIDE

Multi terrain 07 November 2015 THE 5K MO RUN ROUNDHAY PARK LEEDS 2015 Roundhay Park, Leeds LS8 £16 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com leeds.mo-running.com 5km

EASTERN

Road 08 November 2015 SCENIC 7 Stowmarket £10 affliated, £12 unaffiliated (+£2 otd Chris Gladwell racedirector@stowmarketstriders.org.uk stowmarketstriders.org.uk 7 miles

LONDON

Road 08 November 2015 GRAND UNION CANAL HALF MARATHON Cowley Recreation Ground, Hillingdon UB8 2EA £21-26 Purple Patch Running The Annexe, 13 The Coppice, High Wycombe, Buckinghamshire HP12 4SA 01494 630759 info@purplepatchrunning.com purplepatchrunning.com/index.php/grandunion-canal-half-marathon 13.1miles

NORTH EAST

Multi terrain 08 November 2015 THE 10K MORUN EXHIBITION PARK NEWCASTLE 2015 Exhibition Park Newcastle NE2 4PZ £20 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com newcastle.mo-running.com 10km

Running Fitness SCOTLAND

Multi terrain 08 November 2015 HE 10K MORUN GLASGOW 2015 Glasgow Green, Glasgow G40 1BA £20 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com glasgow.mo-running.com 10km

SCOTLAND

Multi terrain 08 November 2015 THE 5K MORUN GLASGOW Glasgow Green, Glasgow G40 1BA £16 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com glasgow.mo-running.com 5km

EAST MIDLANDS

Road 12 November 2015 THE 2ND LEICESTER CITY WINTER 5K SERIES – NOVEMBER Victoria Park LE2 1ND £9.00 attached £11.00 unattached £2.00 extra on the day Martin Burke Nice Work Teviot Peasmarsh East Sussex TN31 6TA 01797 230009 info@nice-work.org.uk nice-work.org.uk/index.php 5km

IRELAND

Multi terrain 14 November 2015 THE 10K MO RUN PHOENIX PARK DUBLIN 2015 Phoenix Park, Dublin D8 20 euros David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com dublin.mo-running.com 10km

SOUTH EAST

Cross country 14 November 2015 BRUTAL LONGVALLEY Longvalley GU11 1PZ £18 Becky Russell 01482 720 459 info@brutalrun.co.uk brutalrun.co.uk/race/longvalley 10km

SOUTH EAST

Trail 14 November 2015 DIRT HALF CHALLENGE Cedars Upper School LU7 2AE EA @ £23 - Non-EA @ £25 Dirt Running dirtrunning@gmail.com dirtrunning.org.uk 13.1miles

SOUTH EAST

Cross country 14 November 2015 NUCLEAR FALLOUT - 12KM The Kelvedon Hatch Secret Nuclear Bunker CM15 0LA £69 DAMIAN WILLIAMS 07824 666722 damian@nuclear-races.co.uk nuclear-races.co.uk/index.php/events/nuclearfallout 12km

SOUTH EAST

Cross country 14 November 2015 NUCLEAR FALLOUT - 6KM The Kelvedon Hatch Secret Nuclear Bunker CM15 0LA £59 DAMIAN WILLIAMS 07824 666722 damian@nuclear-races.co.uk nuclear-races.co.uk/index.php/events/nuclearfallout 6km

SOUTH WEST

Multi terrain 14 November 2015 THE 10K MORUN ASHTON COURT BRISTOL Ashton Court, Bristol BS8 3TQ £20 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com bristol.mo-running.com 10km

SOUTH WEST

Multi terrain 14 November 2015 THE 5K MORUN ASHTON COURT BRISTOL 2015 Ashton Court, Bristol BS8 3TQ £16 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com bristol.mo-running.com 5km

WALES

Trail 14 November 2015

CTS GOWER Rhossili SA3 1PJ £30.00 - £60.00 Endurancelife 01548 312314 support@endurancelife.com endurancelife.com 10miles

IRELAND

Coventry CV3 6PT £13 Mark Caswell mark.caswell1@btinternet.com mccpromotions10kseries.com/coventry-10km. php 10km

NORTH WEST

15 November 2015 THE 5K AND 10K BELFAST MORUN 2015 Ormeau Park BT7 3GG £20 for the 10k; £16 for the 5k The Fix Events The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com mo-running.com/Belfast 10km

Multi terrain 21 November 2015 THE 5K MORUN CROXTETH PARK LIVERPOOL Croxteth Park, Liverpool L12 0HA £16 DAVID KRANGEL The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com liverpool.mo-running.com 5km

LONDON

SOUTH WEST

LONDON

EAST MIDLANDS

Multi terrain 15 November 2015 AFTER ADOPTION REGENT’S PARK 10K Regent’s Park NW1 4NR £20 / £18 Steve Joyce Unit 5 Citygate 5 Blantyre Street Manchester M15 4JJ 0161 830 2010 fundraising@afteradoption.org.uk regentspark10k.com 10km Multi terrain 15 November 2015 THE 5K MO RUN BATTERSEA PARK LONDON 2015 Battersea Park, London SW11 4NJ £16 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com london-battersea.mo-running.com 5km

LONDON

Road 15 November 2015 VITALITY WESTRUN LONDON Eel Brook Common, New King’s Road, London £33/£35 Achieve Events UK (Ltd) trading as GO2 Events 0845 303 3603 westrunlondon@go2events.org.uk westrunlondon.com 10km

WEST MIDLANDS

Road 15 November 2015 COVENTRY 10KM Coventry War Memorial Park, Kenilworth Road,

Trail 21 November 2015 WILDMAN Ash Ranges, Ash Vale, Surrey £25 Human Race Events Unit 6, Typhoon Business Centre, Oakcroft Road, Chessington, Surrey KT9 1RH 020 8391 3913 races@humanrace.co.uk humanrace.co.uk/events/off-road/Wildman 10km Road 22 November 2015 LOUGHBOROUGH 10K Market Place Loughborough LE11 3EJ £10/£12 HSC Events 01509 239786 michele@homestartcharnwood.co.uk hscevents.co.uk 10km

EAST MIDLANDS

Multi terrain 22 November 2015 THE 10K MO RUN WOLLATON PARK NOTTINGHAM 2015 Wollaton Park, Nottingham NG8 2AE £20 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com nottingham.mo-running.com 10km

EAST MIDLANDS

Multi terrain 22 November 2015 THE 5K MO RUN WOLLATON PARK NOTTINGHAM 2015 Wollaton Park, Nottingham NG8 2AE £16

David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com nottingham.mo-running.com 5km

£2.00 / £4.00 Serpentine Running Club 35 Merton Road, Harrow, Middlesex HA2 0AA 020 8422 3900 lfotm5k@serpentine.org.uk serpentine.org.uk 5km

NORTH WEST

WEST MIDLANDS

Multi terrain 22 November 2015 THE 10K MORUN MANCHESTER 2015 Heaton Park, Manchester M25 2SW £20 David Krangel The Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD 020 8144 0797 info@thefixuk.com manchester.mo-running.com 10km

SOUTH EAST

Multi terrain 22 November 2015 HADLEIGH HARDCORE Hadleigh Park SS7 2PP £30 Havens Hospices 01702 221658 jhopkins911@btinternet.com havenshospices.org.uk/fund_raising/events/ Something+Different/hadleighhardcore 5km

SOUTH WEST

Road 22 November 2015 9bar Chilly 10k CASTLE COMBE RACE CIRCUIT, CASTLE COMBE SN14 7EY £15/£17 James Higgs 07929 059796 james@dbmax.co.uk dbmax.co.uk/event-list/running/item/the9bar-chilly-10k-2.html 10km

SOUTH WEST

Road 22 November 2015 SOUTHAMPTON COMMON 10KM Southamptom Common 10km, Cemetry Road, off The Avenue, Southampton S015 7NN £13 Mark Caswell mark.caswell1@btinternet.com mccpromotions10kseries.com/southamptoncommon-10km.php 10km

LONDON

Road 27 November 2015 BROOKS, SERPENTINE LAST FRIDAY OF THE MONTH 5K The Bandstand, Hyde Park, London W2 2UH

Road 28 November 2015 32ND ANNUAL CHEDDLETON 10K CHRISTMAS PUDDING RACE Cheddleton, Leek, Staffordshire ST13 7HP AAA club Members £10. Others £12.00 Stan Winterton Brook House Farm Brook House Lane Cheddleton Leek Staffordshire ST13 7DF 01538 360296 s.e.winterton’btconnect.com cheddletoncarnival.co.uk 10km

NORTH EAST

Road 29 November 2015 RUN NORTHUMBERLAND BIG 10 MILER Kirkley Hall NE20 0AQ £12.50 (Club) or $14.50 (Unattached Richard Hunter 14C Airport Industrial Estate, Newcastle upon Tyne, Tyne and Wear NE3 2EF 07731 722741 info@run-nation.org run-nation.org 10miles

SOUTH EAST

Multi terrain 29 November 2015 MAPLEDURHAM TEN Mapledurham House £24 Andy Macaskill events@mysportingtimes.com mapledurhamten.co.uk 10miles

SOUTH EAST

Multi terrain 29 November 2015 THREE MOLEHILLS Denbies Wine Estate RH5 6AA Team £48 affiliated £50 unaffiliated, individual £21 affiliated £23 unaffiliated Alan Burrows Three Molehills 74 Church Street Leatherhead Surrey KT22 8EN 07952 349226 info@eventstolive.co.uk eventstolive.co.uk 15miles

EAST MIDLANDS

Road 05 December 2015 NO WALK IN THE PARK Queen’s Park Cricket Pavilion, Chesterfield S40 2ND £3/£5 On the day only John Cannon 01246 566458 j.cannon846@btinternet.com northderbyshirerc.jimdo.com 5km

Multi terrain 29 November 2015 BRETT ASHFORD 10K Julie Rose Stadium, Ashford TN24 9QX £15 Tri Spirit Events - Liz King 2 Harlakenden Cottages, Woodchurch, Ashford, Kent TN26 3PS 01233 860265 liz@trispiritevents.com trispiritevents.com/events/brett-ashford-halfmarathon 10km

NORTH EAST

SOUTH EAST

Trail 05 December 2015 NO EGO CHALLENGE WHINLATTER FOREST HEAD TORCH RACE Whinlatter Forest CA12 5TW £13.00 Brian Lee 27, Woodville Park Cockermouth Cumbria CA13 0GW 07803 406070 info@noegochallenge.com noegochallenge.com 5miles

Multi terrain 29 November 2015 BRETT ASHFORD HALF MARATHON Julie Rose Stadium, Ashford TN24 9QX £18 Tri Spirit Events - Liz King 2 Harlakenden Cottages, Woodchurch, Ashford, Kent TN26 3PS 01233 860265 liz@trispiritevents.com trispiritevents.com/events/brett-ashford-halfmarathon 13miles

SOUTH EAST

Trail 05 December 2015 ‘KIELDER’ NIGHT TRAIL 10KM Kielder Castle £15 High Terrain Events 07535 818107 info@highterrainevents.co.uk highterrainevents.co.uk/#!kielder-10km-nightrun/cguk 10km

NORTH WEST

SOUTH EAST Cross country

LOG ON TO runningfitnessmag.com for more listings

05 December 2015 GRIM Aldershot GU11 2HL info@grimchallenge.co.uk grimchallenge.co.uk/grim-8 8miles

SOUTH EAST

Trail 05 December 2015 TRAILSCAPE RAIL TO TRAIL 10KM – EAST Cuxton, Kent ME2 1AF £29.50 Trailscape info@trailscape.co.uk trailscape.co.uk 10km

SOUTH EAST

Trail 05 December 2015 TRAILSCAPE RAIL TO TRAIL HALF MARATHON – EAST Cuxton, Kent ME2 1AF £35 Trailscape info@trailscape.co.uk trailscape.co.uk 13.1miles

SOUTH EAST

Trail 05 December 2015 TRAILSCAPE RAIL TO TRAIL MARATHON – EAST Cuxton, Kent ME2 1AF £40 Trailscape info@trailscape.co.uk trailscape.co.uk 26.2miles

SOUTH WEST

Trail 05 December 2015 CTS DORSET Lulworth Cove BH20 5RQ £30.00 - £60.00 Endurancelife 01548 312314 support@endurancelife.com endurancelife.com 10miles

SOUTH WEST

Trail 05 December 2015 ICEMAN Army Training Ground, Frimley, Surrey £25 Human Race Events Unit 6, Typhoon Business Centre, Oakcroft Road, Chessington, Surrey KT9 1RH 020 8391 3913 races@humanrace.co.uk humanrace.co.uk/events/off-road/iceman 11km

TO ADVERTISE CONTACT CATHY JINKS ON 01959 543707

CLASSIFEDS www.runningcrazy.co.uk

Alton Sports of Alton

Offering a free gait analysis and bra fitting service in store, by trained and experienced runners.

110 High St, Alton, Hampshire, GU34 1EN 01420 84101 10% DISCOUNT IN STORE WITH THIS ADVERT alton@altonsports.co.uk www.altonsports.co.uk

NEW TRIATHLON AND BIKE SERVICING DEPARTMENT 268 Jockey Road, Boldmere, Sutton Coldfield, W. Midlands B73 5XL 01213552901 www.suttonrunner.com West Midlands largest stockist of athletic shoes and clothing

VIDEO GAIT ANALYSIS IN STORE

“Let your running take you further”

SHORT RUNNING BREAKS MADE EASY

Alton Sports of Eastleigh

Offering a free gait analysis and bra fitting service in store, by trained and experienced runners.

Unit 2, 6A Wells Place, Eastleigh, SO50 5PP 023 8061 3419 10% DISCOUNT IN STORE WITH THIS ADVERT eastleigh@altonsports.co.uk www.altonsports.co.uk

+A"78-# )A,B86"; 9,B0,;>: =A< .<6,78->7>:( )#B-6:7: & 35""><: *>:?A0> 7<,6"6"; ?<>:B<6?76A" :>7 ,<A5"@ #A5< -6=>:7#-> ,"@ <,B6"; B,->"@,< 9><=A<$,"B> 7>:76"; 1A,- :>776"; ,"@ <>26>%: 3>;5-,< BA,B8 ' ,78->7> BA"7,B7 />,<7 <,7> 7<,6"6"; !A">: >2,-5,76A" 4<>> A"-6"> 7<,6"6"; -A;

SURREY’S SPECIALIST RUNNING SHOP 9A High Street.

Bramley.

GU5 0HF ☎ 01483 898700

www.tortoiseandthehare.co.uk

5 London Road, Alderley Edge, Cheshire SK9 7JT 01625 582130 MAIL ORDER. Most makes of specialist shoes for all types of gait problems.

Expert advice available.

Video gait analysis Plenty of bargains.a info@runningbear.co.uk www.runningbear.co.uk

THE LINCOLNSHIRE RUNNER

THE LARGEST RANGE OF SPECIALIST RUNNING SHOES IN THE COUNTY 115c High Street, Lincoln, LN5 7PR

01522 523326.

Mail Order Welcome.

100% RUNNING. VIDEO GAIT ANALYSIS

Mon Tues Thur Fri 9am- 5.30pm Wed 9am-8pm Sat 9am - 5pm info@lincolnshirerunner.co.uk

www.lincolnshirerunner.co.uk

D11, Cowdray Centre, Colchester, CO1 1BW

Tel: 01206 505011

TRIATHLON BIKE RUN Find us on Facebook: 53-12

TO ADVERTISE HERE PLEASE CALL CATHY ON

01959 543707

TO ADVERTISE CONTACT CATHY JINKS ON 01959 543707

CLASSIFEDS Alton Sports of Farnham

Offering a free gait analysis and bra fitting service in store, by trained and experienced runners.

15 East St. Farnham, GU9 7TX 01252 734 999 10% DISCOUNT IN STORE WITH THIS ADVERT farnham@altonsports.co.uk www.altonsports.co.uk

ABC 7 Sandringham Drive, Spondon, Derby DE21 7QL. 01332 280048 Specialists in all things Running for over 25 years.

GAIT & RUNNING TECHNIQUE ANALYSIS, EXPERT ADVICE ON ALL ASPECTS OF RUNNING, RACING & TRAINING.

#runderby www.derbyrunner.com

Birmingham Runners’ Shop Email:

info@birminghamrunner.com

Website:

www.birminghamrunner.com

64 Stratford Road, Shirley, Solihull B9D 3LP 0121 745 6007

Alton Sports of Four Marks

The Runners Centre

Visit: Unit 10 Kings Arcade, King St, Lancaster LA1 1JZ 01524 845559 Click: www.runnerscentre.com In-store video gait analysis Sports therapist and custom insole fitting ‘where all runners come first’

TO ADVERTISE HERE PLEASE CALL CATHY ON

01959 543707

Offering a free gait analysis and bra fitting service in store, by trained and experienced runners.

4 Hazel Road, Four Marks, GU34 5EY 01420 562267 10% DISCOUNT IN STORE WITH THIS ADVERT fourmarks@altonsports.co.uk www.altonsports.co.uk

EVERYTHING FOR THE FELLOW RUNNER • We are a truly independent specialist running shop - Established 30 years • We fit the right shoe for you • We always have bargains in store • We now have an online store for your convenience • We carry large stocks of all running brands • Experienced and friendly staff 39B George Street Brighton BN2 1RJ

01273 675717 www.Jogshop.co.uk

JOHN BREWER

FINAL THOUGHTS

John explains why he thinks USAIN BOLT should be cited as the greatest sports person of all time

F

ollowing Usain Bolt’s gold medal winning successes in the 100m and 200m at the Beijing World Championships, I found myself involved in a discussion on BBC Radio 5, in which we were debating who is or was the greatest sports star of all time.

Not surprisingly, plenty of names were aired, including legends from the past such as Jessie Owens and Mohammed Ali, as well as latter day heroes that included Sir Steve Redgrave, Sir Bradley Wiggins and Daley Thompson.

However one of the contributors made what I thought was a very valid and telling comment. In the history of the world, around 107 billion people have set foot on planet earth. Of these, none has ever run faster than Usain Bolt. Of course many of this number came and went long before world championships, world records and electronic timing existed, but the indisputable fact remains that not one of them has recorded faster 100m and 200m times than Mr Bolt.

RUNNING IS NATURAL

This leads me on to the reason why I think Bolt has every right to be seen as the greatest of all time. While not all of the 107 billion who lived on the earth could ever have broken world records, the vast majority could (or can) run. Running is natural – physiologically, it is what we are designed to do. In fact we all have the capacity to run reasonably quickly if we need to – our ancestors had to run to catch food, or to avoid being the food of a predator. Sadly, today’s lifestyle and nutritional habits have eroded much of that innate capacity for running. Furthermore, running is simple and can be undertaken at reasonably low cost compared with many other sports. Apart from some foot protection and basic clothing, no expensive equipment is needed, nor do you need to have team mates. In other words, running is accessible to most of the world’s population. Without wishing to devalue the achievements of the great names in sport, it is not realistically possible for someone living in a remote African village or on a

South American mountain to get access to a high tech rowing boat, carbon fibre tennis racket, or racing bike. But they can run.

So when Usain Bolt lined up on the start line for the Beijing 100m and 200m finals, it was safe to assume that a significant proportion of the world’s current population had also had the chance of lining up alongside him. Of course it helped that he grew up in a country where track and field is a national passion, and he was lucky enough to have parents who passed on the genetic code that enabled him to become the fastest human being in history.

With the exception of his disqualification at the 2011 World Championships due to a false start, Bolt has answered every question asked of him on the world stage, winning multiple medals and setting new World Records in his main events that are likely to last for some time. So when all of these factors are taken into account, my opinion is that he has every right to be cited as not just the fastest sports person of all time, but also the greatest.

Others, of course, may disagree!

John Brewer is a Professor of Applied Sport Science at St Mary’s University, Twickenham. He was previously director of communications for Lucozade Sport and before that director of the Lilleshall Sports Injury and Human Performance Centre Follow John on Twitter @sportprofbrewer 98 runningfitnessmag.com Winter 2015

IMAGE KALIVA / SHUTTERSTOCK.COM

Could this be the greatest athlete of all time?