running fitness - july 2015 uk

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4 runningfi tnessmag.com July 2015

CONTENTS | Running Fitness

48

29

32

78 44

July 2015 runningfi tnessmag.com 5

ON THE COVER29 EAT SMARTUltimate guide to pre-run nutrition

32 NUTRITION BOOSTERSSpeed up your recovery

39 FEET FIRSTCommon foot ailments and prevention tips

44 BOUNCE BACK AFTER YOUR BABYTips and expert advice to return to your running

53 MILE OVER MATTERFind out why running at any age has multiple benefi ts

56 AGE-PROOF YOUR FITNESSThe best products to support your running

57 WIN A PAIR OF SUNGLASSES

59 THE PROFESSIONALSChoosing the right expert is as important as the right shoes

62 RF HERO - LORNAH KIPLAGAT We spoke to Lornah about her Olympic dreams

73 VIDEO GAIT ANALYSISStudying your running form can help prevent injury

COLUMNS20 RUNNING INJURY SPECIALISTDo you suffer from heel spurs? Understanding the pain can help you recover quicker

23 LAZY GIRL RUNNINGYou don’t always need to race and chase PBs, as Laura found out

24 TECHNOLOGY CORNERWill the new wave of virtual reality hardware change the fi tness industry?

25 A MILE EACH DAYWhat happens when you hit a setback?

27 REACH NEW HEIGHTS

Running FitnessCONTENTSJULY 2015 ISSUE 186

Discover how running in mountains or under open skies can be truly uplifting

98 FINAL THOUGHTSJohn refl ects on the dangers that runners face when training outside

REGULARS14 POSTBOXReaders share their thoughts

18 INSPIRING RUNNERS….Sam and Tom Lynas

28 FOOD GLORIOUS FOODTasty mango and banana tea cake

48 EXPERT Q&AOur experts answer your running-related questions

68 KIT BAGNew season clothing and our hot pick selection 78 WILD RUNNINGGo wild in the Brecon Beacons

EVENTS84 EVENTS ROUND-UP

86 ROVING REPORTER Would you take on a Tough Mudder?

92 EVENTS LISTINGFind your perfect race

59

84SEE PAGE 90

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39

BEGINNERS | Running Fitness


This month I am writing my ed’s letter having just returned from the Virgin London Marathon expo. Seeing thousands of hopeful and excited runners coming to collect their race numbers was a wonderful sight. You can’t help but be buoyed up with their enthusiasm and nervous excitement, and I’m pretty sure I heard myself

utter the words “maybe next year.” We also said goodbye to a true great of the running world

– Paula Radcliffe. I watched as Paula shed tears of happiness as she crossed the fi nish-line for her last VLM race. She has inspired many runners in the past, and I have no doubt that she will continue to inspire future generations. And we hope that our ‘Walk to 5k’ guide has also been inspirational for some of you, as we reach our ultimate part this issue. Find out more on page 34.

One area that runners seem to struggle with is understanding how to correctly fuel before a race. Expert Renee McGregor is on hand this month to explain about pre-run nutrition.

Finally I’m taking off my editor’s hat for a few months while I embark on maternity leave. I will be leaving you in safe hands with my team. Wish me luck!

3 THINGS YOU NEED TO KNOW THIS MONTH…

KEEP IN TOUCH… TWITTER @Runfi tmag FACEBOOK: facebook.com/RunningFitness

SARAH IVORY: Had a baby and looking to get back into your running groove? Sarah looks at the best way to bounce back to pre-pregnancy levels of fitness through practical tips and expert advice. Page 44

RENEE MCGREGOR: What makes the perfect snack? How much carbohydrate should you consume? And can you run in a fasted state? Expert Renee demystifies pre-run nutrition. Page 29

EVIE SERVENTI: Our feet are constantly under pressure and prone to wear and tear, so it’s vital to look after them. Find out how to treat and prevent common foot conditions, from athlete’s foot to blisters. Page 39

NATASHA SHIELS, EDITOR

WELCOME

LOG ON TO wwwrunningfitnessmag.com for more news and insightful content, blogs and our favourite articles

THIS MONTH’S CONTRIBUTORS

P34 Our final ‘walk to 5k’ training plan will see you run for 40 minutes. This last part will see our beginner runners reaching further than ever before by introducing a different pace, varied terrain and even some hills. Read our final four-week training guide and don’t forget to tell us if you’ve been following it.

P62 Lornah Kiplagat started running at school, and is now a four-time World Champion! This issue we were delighted to talk to Lornah ahead of the Virgin London Marathon about who inspires her, her dreams for the 2016 Olympic Games, and why for Lornah, running is not just a sport but a lifestyle choice.

P73 Troubled by a niggle but unsure what’s causing it? Injury prevention expert Matt Phillips explains how video gait analysis can not only pinpoint where you might be going wrong, but how it can also help to fix any imbalance or posture issues that you might be suffering from. Prepare to be suprised!

SEE PAGE 90 GO DIGITAL

13 ISSUES FOR £15.99

8 runningfitnessmag.com July 2015

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Running Fitnesspicture perfect


This spectacular image shows a mountain marathon event called the Ultra Trail Atlas Toubkal, which takes place in Morocco and is 105km long. This race is an event to be experienced, and promises to be like nothing you will have ever taken part in before.

Watch this space for a review of the event in a later issue. More information can be found at www.atlas-trail.com

UTAT MOROCCO

Running Fitness | NEWS


THIS MONTH

VIRGIN LONDON MARATHON MANIA

Standing to attention, running rehab for the disadvantaged, and proof that males with higher ‘reproductive potential’ are BETTER DISTANCE RUNNERS

IMAG

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HEAR

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The London Marathon saw runners of all abilities and ages: Paula Radcliffe ran her fi nal marathon in 2.36:55 Kenya’s Eliud Kipchoge won men’s marathon in 2.04:42Ethiopia’s Tigist Tufa won women’s event in 2.23:22Josh George denies Paralympic champion David Weir his 7th win.

90Age of the oldestman running

87Age of the oldestwoman running

18Age of the youngestman and woman

3450Rubbish bags to be fi lled after the race

2960Teachers ran; most popular occupation.

Marathon stats? Did you know that...

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Running Fitness | NEWS


THIS MONTH’S NEWS IN BRIEFDo runners make for a desirable partner? Perhaps so, say the experts

JABRA JOINS ITU TRIATHLON AS GLOBAL PARTNERSports audio producer Jabra has joined the 2015 International Triathlon Union’s World Triathlon Series as a global partner. Jabra will activate at seven of the 10 WTS races with its revolutionary performance earbuds. RF deputy editor Evie Serventi will team up for the Olympic relay at the Vitality World Triathlon London, a key event within the partnership. Watch this space!

MAN WITH A RUNNING MISSIONA US judge has helped give addicts and the homeless a second chance through running. Judge Mitchell, who is married with three grown children, set up the Midnight Mission Running Club in downtown LA in 2012 reports RW Newswire, and believes running equalises everyone in the group once out on the road. Running with the club has given many of the city’s homeless, ex-addicts/criminals a renewed sense of hope, a positive self-image and a new identity, which will help them integrate back into society.

» UK FITNESS ROUND UPWALK TO WORK WEEK – Living Streets’ annual Walk to Work Week took place on 11-15 May as part of National Walking Month.

THREE MOVES TO HEALTH – This World Cancer Research Fund project encourages people to be more active at work and during leisure time.

NATIONAL FITNESS DAY, 9 September – Will include gyms and fitness centres around the UK, organised by UKActive. www.nationalfitnessday.com

ON YOUR FEET BRITAIN – Organised by Get Britain Standing and the British Heart Foundation. This year’s debut challenge on 24 April saw workers across the country stand to raise funds for heart disease, while having fun and getting fitter. Team challenges encouraged workers to bond and get motivated.

» NEW RESEARCH LINKS DISTANCE RUNNING TO DESIRABLE GENES A study at the University of Cambridge has found that males with higher ‘reproductive potential’ are better distance runners. This may have been used by females as a reliable sign for a good breeding partner during our hunter-gatherer past, as good runners are more likely to have other traits of good hunters and providers, say the researchers. Lead author, Danny Longman, and colleagues tested for specific finger lengths known as the 2D:4D digit ratio in a large sample of marathon runners. This digit ratio is the most accurately known way to tell if an adult was exposed to higher levels of testosterone as a foetus – a proven predictor of the potential for reproductive success in men, say the researchers.

» INDUSTRY CELEBRATIONS The 2015 Running Awards, in association with Everyday Hero, took place on Friday 24 April in London. The independent annual awards ceremony celebrated the best of running and its culture, with runners and consumers nominating and voting for their favourite products, brands, publications, sports retailers and events. Among the winners were: Ealing Half Marathon, Manchester Marathon, parkrun (best event series). For all results/info see: therunningawards.com/results

Jabra produces wireless HR earbuds

STAND TO ATTENTION!

The British Chiropractic Association has warned that Britain’s sedentary epidemic is contributing to the rise in back and neck problems. Almost

two thirds of Brits spend most their day sitting. On average we spend:

1.8 Hours

sitting looking at mobile technology

3.7 Hours

sitting looking at a laptop or a desktop

computerThe BCA suggest you: » Take regular (short)

breaks» Sit up straight

» Be ergonomically sound » Drink water rather than

tea/coffee.

Never underestimate the healing powers of running


LETTERS | Running Fitness

THE LETTER OF THE MONTH WINS A HIGH5 ENERGY PACK, INCLUDING A DRINK BOTTLE, SPORTS DRINKS AND GELS www.highfi ve.co.uk

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

SEND YOUR THOUGHTS ON ALL THINGS RUNNING TO: NATASHA SHIELS, Editor, Running Fitness magazine, Kelsey Media, Cudham Tithe Barn, Berrys Hill, Cudham, Kent TN16 3AG CONTACT BY EMAIL ON: [email protected]

LETTER OF THE MONTH INSPIRED BY TRAIL RUNNINGI just wanted to thank you for opening my eyes to something that was always right in front of me.

I have run for a while now, and for a long time would pound the same long and boring roads. Losing motivation, I searched for inspiration in your magazine; your encouragement to try trail running was received with a trepidation but after my fi rst run in the mud I was hooked.

But it’s now gone further than my love of nature and my surrounding environment. I never for a second thought it would teach me about the history of where I live and the land surrounding.

My hunt for longer and further reaching muddy routes led me to the local library and the tourist information offi ce where I found many new trails, but also lots of information and history about these routes and the footpaths that I had discovered through running.

One well-trodden route I take, called ‘Bishops Way’ is actually a medieval track once used by the bishops of Ely travelling to their palace in the nearby village of Downham. It was also here that Athelwold, Bishop of Winchester set up his monastic settlement in 970, which at the time

would have been an island before the fens were artifi cially drained.

Now when I run this track I am not only enjoying running through the countryside but can also imagine the bishops travelling the same path, making their perilous journey to their settlement.

Who would have thought I would gain all this from just picking up a magazine and trying out a suggestion?

MANY THANKS,BEN COOK, VIA EMAIL

Running Fitness

DISCOVERING RFI would just like to share that my wife and I bought your magazine for the first time this month.

We have absolutely loved it. We thought it might have been a bit ‘above’

us. But the articles were really informative without being too labour-intensive to read. They were precise and concise, and clearly target a wide range of runners.

I’ve been a steady runner for the last year or two, and wish I’d had this

magazine sooner. It was a really interesting read, and had a great broad spectrum of articles.

Thank you so much!Barry Polatajiko, via Facebook

@poneil22 “This time last year I couldn’t run 4k without stopping! Yesterday I completed my first marathon in 3:47:06!”

@DoshLtd “The best runner leaves no tracks” – Tao Te Ching.”

We asked you to share your pre-run snack. Here’s what you said:

Ed Chapman: “Banana and strawberry jam sandwich.”

Catherine Wilson: “Porridge with apple and blackberries”

Lynda Gilroy: “If it’s a big long race, I have cornmeal and chia seeds pancakes the night before.”

TWEET US @Runfitmag

LIKE US AT FACEBOOK: facebook.com/RunningFitness

WORTH £37.99

YOUR TWEETS THIS MONTH

ON FACEBOOKTHIS MONTH

YOUR Bored of your usual route? Try trail running for new challenges

T H E PA R K . T H E T R A C K . T H E PAV E M E N T.T H E PA R K . T H E T R A C K . T H E PAV E M E N T.


Train hard, get organisedRunning is all about enjoyment, but you also need a fair amount of PLANNING, PREPARATION and PRACTICE, as Sarah recommends this month

SARAH RUSSELL

With my runners, I’m forever talking about a concept known as the six ‘p’s: planning, preparation and

practice prevents poor performance. It basically just means, train hard and get organised! But even with all the will in the world, things don’t always go to plan. Did you know that 38 per cent of runners who enter the London Marathon never make the start-line? Is that down to lack of preparation, planning or practice? Or just bad luck. No-one fully knows all the reasons, but it’s probably a combination of lack of training; injury, illness, or just circumstances.

You can practise the six ‘p’s, but sometimes things are out of your control. One of the skills of a successful runner is the ability to be

fl exible, resilient and adaptable in the face of hurdles. Being as organised as possible is important; having contingency plans and not allowing yourself to get too stressed are all vital skills.

WHEN THINGS GO WRONGBut what if things go wrong? Well all you can do is be resilient, accepting and move on. I was reminded of the importance of those characteristics recently, when one of my runners went to Paris for the marathon. His training had been textbook and he travelled to Paris, collected his race number and went out for supper. He spent the rest of the night sick with food poisoning and he couldn’t run the following day. Instead of feeling sorry for himself, he was quickly able to accept what had happened,

recover and got himself a last minute entry for Manchester Marathon. It wasn’t the experience he had wanted, but he didn’t let his training go to waste and he got himself straight back on the start-line and ran a marathon a week later. He showed amazing mental toughness, fl exibility and resilience.

The moral of this story is whilst you can train, be organised and well prepared, sometimes things are taken out of your control. And it’s at those times when you need to dig deep. As the Japanese proverb goes: ‘Fall down seven times, stand up eight.’ So the next time you face a hurdle, instead of letting it defeat you, try to fi nd a way around it, an alternative and just get back up.Tweet me @runfi tsarah and @Runfi tmag with your story.

Sarah Russell has over 20 years experience in the fi tness industry as a running coach, trainer, freelance writer and athlete. She also has a Masters degree in Sport Science and is a qualifi ed England Athletics running coach www.sarah-russell.co.uk

3 OF THE BEST… TRAIL SOCKS

X Socks Sky Run 2.0 £18.99Sky Run 2.0 is the best-seller from X-Socks;

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Feetures Elite Merino+ Ultra Light ¼ £14.99Super fine merino wool and silky soft

bamboo combine to provide the ultimate in comfort. Amazing secure fit and just enough

padding. Perfect for hours of running on the trail.

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Darn Tough Bermuda Stripe ¼ sock light cushion £15.10

Fine merino wool and seamless construction makes this sock not only tough enough for the trail, but fast drying, comfortable and breathable. Perfect for all weathers and

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DON’T IGNORE YOUR SOCKS! SPECIFIC TRAIL RUNNING SOCKS CAN KEEP YOUR FEET DRY AND REDUCE BLISTERS

1 2 3Sky Run 2.0 is the best-seller from X-Socks; versatile and very hard-wearing. Containing silver

breathable, comfortable

Super fine merino wool and silky soft bamboo combine to provide the

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WHAT’S ON IN AUGUSTAugust can be really hot, making intense running diffi cult. But these events make the most of the beautiful countryside


Running Fitness | SARAH’S RUNDOWN

Don’t let hurdles get in your way, find a way to adapt

SARAH’S HOT PRODUCT THIS MONTH

» X-BIONIC RT RUNNING PANTS £99.99It’s quite possible that these running tights from X-Bionic are the most comfortable capris I’ve ever worn. From the second I put them on, they just felt amazing. Supportive in all the right places with a soft ‘grown on’ waist band. Not too tight, not too low – just right. The highly technical fabric is super breathable and they feel cool even in warm weather.www.x-bionic.co.uk

SHARE YOUR

THOUGHTSJoin our supportive

community online and share your journey with

like-minded runners

HIMALAYAN 100Last year I took part in the amazing Himalayan 100-mile stage race. It was without doubt the most incredible event I’ve ever done, and whilst it does mean running 100 miles over fi ve days, it’s actually very do-able if you’re marathon fi t and used to mountains/trekking. Entries are now open for the 2015 event. If you want a ‘once in a lifetime’ experience, the Himalayan 100 is it. www.himalayan.com

ULTRA TRAIL ATLASThis October, I’m headed to the Atlas Mountains to do an event called the Ultra Trail Atlas Toubkal in Morocco. It looks utterly stunning, extremely challenging and like nothing I’ve ever done before. For me running, adventure and life experiences go hand in hand. I have no idea what to expect; it’s unusual and looks exciting and terrifying. Maybe see you there too? www.atlas-trail.com

QUOTE OF THE MONTH“THE BEAUTY OF RUNNING IS THAT JUST BY GOING OUT AND DOING IT, YOU ARE CHANGING THE WORLD. IN YOUR WAKE PEOPLE ARE SEEING YOU, HEARING ABOUT YOU, GETTING THIS FEELING FROM YOU, AND SAYING, ‘I SHOULD BE DOING THAT”

TOUGH MUDDERWHAT: Obstacle raceDATE: 1-2 August WHERE: Skipton, YorkshireObstacle course racing obsession continues with the toughest of them all. Make a weekend out of it and get the kids involved too with the Fruit Shoot Mini Mudder. www.toughmudder.co.uk

ENDURE HARDCOREWHAT: 24-hour raceDATE: 29-30 August WHERE: Pippingford Park, Ashdown Forest, East Sussex24-hour solo or team relay trail race. Open to runners of all abilities and great for relay teams. Stunning park and great trail running. How many five-mile laps can you (or your team) run in 24 hours? www.endurehardcore.com

GERRY LINDGREN, GERRY LINDGREN’S BOOK ON RUNNING

FANCY A BUCKET LIST CHALLENGE – OR TWO?

IMAG

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SAM & TOM LYNASFollowing their mother’s treatment for ovarian cancer, two brothers undertook a 10-DAY 700-MILE BIKEHIKERUN challenge to raise money for Cancer Research UK WORDS Rebecca Gibbs

This April, Sam and Tom Lynas spent nine days climbing the Three Peaks (cycling between them), before cycling to London to run the London Marathon on the 10th day.

“I started running when I was about 20,” Sam explains. “I was studying in Cornwall and used to run around the coast path and along the beaches. What I love about running is that it is a little bit of escape. I edit a website dedicated to finding the tastiest things to eat, so before the challenge, my reason for running was to try to not become burger shaped.”

“Being a chubby teenager, the first thing you do to shift a few pounds is don the running shoes and hit the pavement,” confides Tom. “Also having a mum who would compete in half and full marathons was an inspiration in itself.

“As Sam and I are based in opposite ends of the capital, it was hard to be able to train together. We had the occasional chance to run in our hometown along the seafront and over the hills. Running with a view always helps the miles go by quicker.”

THE PRACTICALITIES OF TRAINING“For the challenge we were focusing our training around cycling as this was the activity for nine of the 10 days,” explains Sam. “We would do long rides on the Saturday and then try and run on the Sunday. For example, in March we cycled from London to Hastings and ran the half marathon on the Sunday. I also went on longer runs of 10-15 miles around Hyde Park and would run to work or back from work – around eight miles. I signed up for my first gym membership and started swimming, yoga, Pilates, MetaFit classes and twice weekly personal training sessions with Tom (the best PT in London!). I actually feel that I probably should have done more running training but the cycling and altitude during the first nine days was really useful.”

“I firmly believe that if I didn’t have a running partner I would not have been anywhere near as prepared as I was for the marathon,” reveals Tom. “Being accountable for your training to somebody

Running the London Marathon is one of the hardest but best things I’ve ever done

other than yourself means valuable sessions aren’t missed when it’s raining.”

“I am extremely competitive,” adds Sam. “But for this challenge, I think it was such a big undertaking for us that it was definitely a team effort rather than about speed. I used to be able to run half marathons faster than Tom but I think he now has overtaken me! During the marathon it was physically painful to run at my speed. Tom’s time was insane (4hs, 6mins); the mental strength to get that after everything we had done before was commendable/crazy!

“Running the London Marathon is one of the hardest but best things I’ve ever done. I’ve run quite a lot of half marathons but never really trained for them. I used to watch Paula Radcliffe on the TV and it was always an ambition of mine to do a marathon but I never thought that would be achievable. When I moved to London in

2012 and I saw the atmosphere first hand, I was more determined. I always knew that we would finish, I was just unsure as to how much damage it would cause!”

“Cycling through some of the most beautiful areas of the UK in the sunshine definitely made the experience one to remember,” recalls Tom. “The hardest part was the run. I had completed the Hastings Half Marathon twice before but nothing on this scale. With the cumulative fatigue of the previous days, it really did come down to grit and determination. I never cried when I was cycling but broke down four times over the course of the 26 miles!

THE IMPORTANCE OF A SUPPORT NETWORK“It’s safe to say that without our step dad, Jonathan, we would never have started the challenge yet alone finished it. As our support driver and all round go-to guy, he made sure we got out on time, were well fuelled and most importantly ensured that we took time to enjoy what we were doing.

He always believed that we would finish, even more than us. No matter how tired we were, we always knew that he would be at the next meeting point with a smile and a positive attitude. Mentally, that was huge.

“I suffer from the classic runner’s problem of snapping hip syndrome so making sure that the foam roller was my best friend was vital. We also experienced a few knee issues from incorrect cleat positions on our bikes which meant a few weeks of rest and ice. Apart from that we had an effective strength and stretch routine which managed to keep injuries to a minimum.”

“My biggest concern was that I would injure my knee,” says Sam, “or be so tired that it would hurt to run. Fortunately we were okay – for a little while at least.

“Now that we’ve done this, I’d like to see what else I can achieve if I train properly. I’ve got my eye on a sub 1hr30 half

marathon. On the back of my door, I used to have a William Wordsworth quote which said ‘To Begin, Begin’. It’s pretty much an old fashioned version of ‘Just Do It’, but it used to work for me. Nobody ever regrets going for a jog. Running is low cost, good for you and a great way to explore. When I first moved to London I used to purposely get lost and try and find my way back.”

“Always having a goal and knowing what you are looking to achieve out of a session keeps me motivated,” explains Tom. “If this challenge shows you anything, it’s that two ordinary people can achieve something extraordinary with just a little bit of training.

“We would like to thank everybody who has donated to www.justgiving.com/bikehikerunuk. The generosity of people we know and people we don’t has blown us away. To date, we have raised over £13,000 which will be spent on research to help bring forward the day when all cancers are cured. That is a far larger aim than completing BikeHikeRun.UK.”


Running Fitness

INSPIRINGRUNNERS

RUNNING TO BEAT CANCERSam and Tom ran the Virgin Money London Marathon this year for Cancer Research UK and helped raise vital funds to beat cancer sooner. To support Cancer Research UK’s biggest ever marathon team and help raise £2.5 million, visit www.cancerresearchuk.org/marathon

Tom (left) and Sam training on Dartmoor

Sam and Tom about to climb

Scafell Pike

The brothers have raised £13,000 for Cancer Research

Sam and Tom after the London Marathon


For a runner, getting shooting pains from the bottom of your heel isn’t good. Being told you have a protruding calcium deposit on the underside of your heel may sound like a satisfactory reason, but X-rays often show

that these ‘heel spurs’ can also exist without any pain. So, if the heel spur is not to blame, what is?

The presence of heel spurs generally indicates that too much tension has developed within your plantar fascia – the thick connective tissue found on the bottom of your foot, stretching from the heel bone (calcaneus) to the bones at the base of each toe (the metatarsals). Many runners are already familiar with the term plantar fasciitis, meaning ‘inflammation of the sole of the foot’. Modern research shows that inflammation is not actually the main issue, which explains why traditional methods of treatment do not always help. Degeneration of the tissue through overloading is more likely characteristic, which is why the term plantar fasciitis is modified to plantar fasciosis, or more simply plantar heel pain (PHP).

OVERLOADING AND HEEL SPURSPersistent over tension or overloading of the plantar fascia (e.g. excessive standing) can cause a partial tearing of the plantar fascia from its origin at the heel bone, typically in front of the heel towards the arch. This can sometimes lead to new bone formation at in an attempt to make the area stronger. A heel spur can sometimes add to the pain, but it is the inability of the plantar fascia to deal with load demands that needs to be addressed. Strategy for recovery should reduce load that the plantar fascia has to deal with and increase ability of the plantar fascia to take load.

1ACTIVITY MODIFICATIONAre you only running on hard surfaces? Do you always run at the same speed? What can you change to reduce load?

2LIMIT YOUR STANDING Reducing time spent on your feet can be paramount in order to reduce the load initially.

3LOW DYE STRAPPINGThe Low-Dye method of strapping has been shown to have an immediate effect on reducing the load in the plantar

fascia. However, the mechanical effect of strapping will wear off unless consistently reapplied. Strapping does not increase the ability of tissue to take more load, so it’s only a short term crutch.

INJURY SPECIALIST Have you ever suffered from pain that you suspect is HEEL SPURS? But what if it isn’t the spur to blame? Matt explains what could be the root cause

Understanding what caused the pain in your heel, will help

you recover quicker

Old or flat footwear can lead to increased load, as can walking barefoot

4STRETCHINGDaily stretching of the plantar fascia has been shown to be an effective way of dealing with pain and is also thought to

help improve its tolerance of load. Hold the heel with one hand and pull the big toe back with the other. You should feel a stretch in the inner sole. Hold for 30 seconds and repeat a few times a day.

5CHANGE OF FOOTWEAROld or fl at footwear can lead to increased load on the plantar fascia, as can walking barefoot. A shoe with arch support

may help alleviate symptoms but something too rigid may press into the arch and make things worse. Try on a few different pairs of cushioned shoes and see what feels most comfortable.

6ORTHOSES/INSERTSAn off-the-shelf insert that provides a little more support to arches may also help offl oad the plantar fascia and reduce

pain. The level of support provided by the orthosis will ideally be reduced over time as the plantar fascia heals.

7STRENGTHENINGIncreasing a tissue’s ability to deal with load plays a vital role in recovery. Once the overloaded plantar fascia tissue has

been given a chance to heal, follow a rehab ladder to gradually increase the load the tissue is exposed to and cause adaptation.

If diagnosed with heel spurs, try not to blame them for your current predicament; they are more likely to be a by-product. Ensure you exhaust non-invasive strategies before considering surgery.

MATT PHILLIPSis a run conditioning coach and sports therapist with over 20 years experience working in the fi tness industry. He is based at StrideUK.com in Brighton, 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 www.strideuk.com

MATT PHILLIPS

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Running Fitness | TRAINING


| | Running Fitness | Running Fitness | Running Fitness | Running FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning FitnessRunning Fitness | TRAINING

It’s been two years since I set my marathon PB. I ran 3hrs 38mins at the Greater Manchester Marathon in 2013 and, despite running a further six marathons and two ultra marathons, I’ve not covered the 26.2 mile distance any faster.

I tried to better it once. Last year I set off from the start of the London Marathon at an eight-minute per mile pace with the intention of sticking to it for the next three and a half hours. But it wasn’t to be. The running gods weren’t on my side that day.

There was a time when the idea of entering a race and not trying to better your PB seemed preposterous to me. Why would you pay money to run around the streets you can run on any day of the week if you’re not going to put in the effort to get a faster time? What’s the point? Since then I’ve chilled out about personal bests.

RUNNING FOR ENJOYMENT I’ve run marathons with friends, singing songs up and down the mountains of Snowdonia, eating our way through various snacks along the Flitch Way and laughing and joking and enjoying the craic in Dublin. Last weekend I was back in Manchester where, last year, I’d stood by the side of the road cheering the runners as they went past. I cheered my friends and I cheered for strangers. After the race we’d gone to the pub, but with me ‘saving myself’ for a PB at London the next week, I sipped a soda and lime and went to bed early.

This year I was going to be running Manchester as well as London, but this time it wasn’t going to stop me enjoying the celebrations.

I ran Manchester with my friend Phil. He was aiming for a PB and I was going to do my best to help him get it. I handed him snacks, passed him water, kept an eye on the pace and gave him a pep

LAZY GIRL RUNNINGLaura has come a long way since last year, learning that you DON’T ALWAYS NEED TO RACE and chase PBs. Sometimes it’s much nicer to run for the celebration of running

“It’s more than a race; it’s a celebration of running. And that’s something I’ll raise a glass to”

talk when he needed it. He crossed the finish-line more than 16 minutes faster than he had the previous year. We went out to celebrate and I was as pleased as if it had been my own time that had been cut that day.

I love running fast, and seeing the sense of achievement and pride in others who’ve reached their goals makes me certain that I’ll try to run a marathon fast again this year. But I’ll also keep running them at a relaxed pace. There’s another sense of pride and achievement that comes from being able to set off running a marathon and get to the end without a grimace or a limp. And while I could run 26.2 miles on any road, any time without having to pay to enter a race, being among other runners all working towards the same point, running through communities of people who’ve all come out of their houses to wave on the runners is a very special experience. It’s more than a race; it’s a celebration of running. And that’s something I’ll always raise a glass to.

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

Running a race isn’t always about fast times and PBs; there’s much more to be gained than just that

Celebrating after the Manchester Marathon

LAURA FOUNTAIN


DAVE STANDEN writes about running, technology, and running technology. Follow him on Twitter @DavidStanden

TECHNOLOGY CORNER Are sports brands going to start tapping into the gaming world? Will the new wave of VIRTUAL REALITY HARDWARE change the fi tness industry?

WILD IN THE COUNTRYHold on to your Stetson – country music is creeping back into the mainstream

TWANG NATION www.twangnation.comTwang Nation has been covering the best country, Americana and roots music since 2004. You can find news, exclusive premieres, and videos. You can also listen to tunes selected by the blog for KHYI Radio.

THE BOOT www.theboot.comIf you want Nashville news, you can get your fill over on The Boot. This show also has exclusive tracks to stream, and covers a good mix of new and old-school country music.

COUNTRY WEEKLY www.countryweekly.comCountry Weekly is the go-to place for all things country. If you want country music news, reviews and streams 24/7, then this is the place to be. It also has a whole host of affiliate radio stations that play non-stop country music.

I just played one of the worst video games. In fact, calling it a video game is doing an injustice to every video game, ever. All I had to do was wander around a Tuscan villa. That’s it. Just me, a villa and a sunny day. And it made me sick.

Well, queasy would be a better word. It was my first go on an Oculus Rift – the virtual reality hardware owned by Facebook – and the nausea came from being immersed in a world I could experience from every angle while staying routed to my seat. And, after I’d taken off the headset and the real world stopped spinning, I was left wondering, is this the future of fitness technology?

It’s a question I’ve been asking myself since 2012 in this very column, when I wrote about the potential of Oakley’s planned augmented reality glasses. But while Oakley and Google have opted for augmented – or annotated – reality, a whole new wave of fully immersive virtual reality hardware has appeared. The Oculus Rift has been joined by HTC’s Vive, Samsung’s Gear VR, Microsoft’s HoloLens, Carl Zeiss’ VR One and Sony’s Project Morpheus in a bid to completely cut you off from the world around you and deposit you in fantastical surroundings. This may sound like a domain the video game industry has got locked down, but the fitness market is a major player when it comes to adopting and experimenting with new technology, and some firms are already developing ways to put your workout into a virtual world.

A company called Widerun has created a bike trainer that

connects to virtual reality headsets. When you’re bored of your own dull surroundings, you can attach your bike to the Widerun trainer, strap on a virtual reality headset, and ride across numerous different landscapes; race friends (as long as they have headsets), and check performance data.

Another virtual reality fitness accessory is Realm, a resistance kit, built for gamers, that measures energy expenditure. It can turn games into a more physical experience, measuring force and power, muscle activity, acceleration and calorie consumption.

Of all the fitness technology currently emerging, virtual reality is the one I’m most curious about. Everything about it indicates it’s not a good fit for runners or fans of any other fitness format. The total immersion has the potential to be isolating, rather than something that encourages social activity. And gym exercise equipment isn’t really conducive to craning your neck in every direction – only being able to look forward in order to maintain balance negates

the whole purpose of being in a virtual world. But I’m not one to give up. While I was walking around the Tuscan villa from my

office chair, I couldn’t help but think that virtual reality has potential. For fitness, it might come in the form of performance analysis rather than training – certainly in the near future. In the distant future – if the

technology is still relevant – it could be an important link between fitness, fun, socialising and mental wellbeing.

DAVE STANDEN

Running Fitness | MOTIVATION


It finally happened. After 1909 consecutive days of running at least a mile each day, my experiment encountered an obstacle that stopped it in its tracks. I picked up a chest infection that made me press the pause button.

The pause has caused me to examine the many things that I’ve learned from my 1909-day experiment (so far). For example:

» I’ve learned that my daily mile wasn’t the purpose, but the method of achieving my purpose.

» It was an amazing way of learning about wellbeing in all shapes and sizes.

» It was also a fantastic way of learning about the power of positive daily habits and a brilliant way of learning that a lot less than I thought (just one mile) is actually enough to make a difference.

» It was a great way of learning that making something fun, or turning it into a game makes it so much easier to do.

» I learned that how I talk about something makes a huge difference to how I feel about it. For example, calling something an experiment, rather than committing to a goal that I could potentially fail to achieve made it so much easier and more fun to do.

I believe that this was a huge reason for me continuing my run streak much longer than I’d ever imagined.

LESSONS FOR LIFEWhat else did I learn? I learned that new habits are so much easier to form when they are stacked on top of existing habits (in my case getting out of bed), and that they are also easier done as early in the day as possible. This avoided having something a bit challenging hanging over my head all day.

I learned that I never come back from a run regretting that I went. The only time this wasn’t true was in the last few days when I wasn’t feeling so great and wondered whether what I was doing was actually exacerbating my illness.

I learned that all these lessons are completely transferrable to anything else I want to achieve in life. I learned that that a mile each day isn’t just a goal or

A MILE EACH DAYA forced break enabled Tony to refl ect on what HE HAS LEARNT SO FAR, and why runninghis morning mile helps him stay in charge of his day

I learned that I never come back from a run regretting that I went

an experiment, but has also become a philosophy for life, and in a strange way has become my personal brand.

How many of these lessons did I expect to learn when I started the experiment at the end of 2009? None of them. Do I feel disappointed or devastated that I didn’t run for several days after the 1909 consecutive days that I did? No I don’t. I know it was the right decision to pause my mile each day. My purpose is about health and wellbeing and to still be running when I’m as old as it’s possible for me to do so. My break was absolutely what I needed to do at the time to achieve that purpose.

Will I be running a mile each day again? I already am, and will continue to do so for as long as it serves my purpose.

Jim Rohn, the late American entrepreneur, author and motivational speaker once said: “Either you run the day or the day runs you.”

I’m not sure he meant it the way I’ve interpreted it, but for me when I run my daily morning mile I’m in charge of myself and my day, and when I don’t I’m not.

Sometimes not running is exactly what you need to do

TONY PHILLIPS

TONY PHILLIPSis 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 www.coaching approach.co.uk

Running Fitness | ADVENTURE


As I write this, four girls in my social circle are carb-loading ahead of the London Marathon tomorrow. They’re all wives, all mothers and all proud of their monumental efforts to prepare their minds and bodies

to run 26 miles. There’s no doubt they’ll finish it and there’s no doubt they will all reach new heights once they’ve crossed that finishing-line. Each has told me that every one of their training runs has been an adventure. All four have trained locally and found routes within their own ‘circle of adventure’ (see my column in the May issue of RF).

MAKING EVERY RUN AN ADVENTUREThis month I’ve seen that Salomon is embracing this very concept too, by launching a campaign where it says we should ‘Make every run an adventure’. It has also released an app (and a clothing range) called CITYTRAIL. The idea behind this app is that it lets you follow adventurous running routes in built-up areas. I absolutely love that Salomon has done this. It understands that we can only dream of doing a big run in beautiful surroundings if we’ve put in the hours of training on our doorstep. What you might not know is that Salomon is involved with a running series called Skyrunning. This is running, but running at altitudes above 2000m (6,600ft). The International Skyrunning Federation (ISF) oversees the sport and the big news is that there is a Skyrunning National Series taking place in the UK this year. The first race is in Wales on 13 June, the second is in the Peak District on 2 August and the third, and most exciting, will be in Scotland. The more I read about this Scottish race, the more I appreciate the level of running fitness and mountaineering skills needed to compete. On the website there are warnings about ‘remote mountainous terrain’. There are even sections from which there is no turning back; once runners have committed, they have no choice but to carry on.

THE REWARDS OF SKYRUNNINGAnother race that I love following is the Red Bull X-Alps. The entrants really do reach new heights, as all of them are paraglider pilots, but with mountain skills and immense running fitness. Skyrunning might well let runners feel close to the sky, but these paraglider pilots fully embrace it. The crux of the race is that if you can’t stay airborne then you’re on the ground and have to either run (or hike) to a new launch site. Clearly, the pilots do their best to keep flying, but they also need (and rely on) the running

REACH NEW HEIGHTSSkyrunning takes runners to the MOUNTAINS, but be sure to check out the Red Bull X-Alps in July, a race that combines paragliding with running, allowing competitors to truly feel close to the sky

If you can’t stay airborne then you have to either run (or hike)to a new launch site

fitness they’ve built up over years and years of being active. Getting to a new launch site (often at the top of a mountainside) is not easy. They also have to carry their paraglider in a backpack, so they run with weight. This year, there’s one Brit competing, a guy called Steve Nash, who’s 52 and has an incredible biography. On the official Red Bull X-Alps website it says that he trains every day, either hill running or cycling, and he runs off-road every other day, covering at least 60k per week. Prior to a big event he increases the duration of his runs and does them all with a backpack, weighing up to 11kg. Anyone else exhausted just reading that?

You know, going out running each day sometimes becomes monotonous and routine, but it doesn’t have to feel like that. We need reward for our efforts. And in the case of those who Skyrun or paraglide, the rewards are the views and the sights they see. As they say, the feast of flight is watching the world go by. I say, don’t let the world pass by without running along with it.

DAN TYEtook 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 a 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: @Adventure52magor www.adventure52.com

Ferdinand Van Schelven (NED) performs during the Red Bull X-Alps 2013 at Brevent in Chamonix, France on July 15th, 2013

DAN TYE

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RECIPE | Running Fitness

METHOD1 Preheat the oven to 180 °C/ gas mark 4. 2 Place the dried mango in a small bowl and pour over boiling water until just covered. Leave to soak for 15 minutes. Drain and press to squeeze out the liquid.3 Meanwhile, grease a 1 litre loaf tin with a drop of oil and sprinkle with a teaspoon of flour. This stops the cake sticking to the tin.4 Chop the fresh mango in half. Scoop out the flesh.5 Mash the mango with a fork, or puree in a blender. Mash the banana with a fork.6 Take the soaked mango, and chop into small pieces.7 Break the eggs into a bowl and beat with a fork. Add the mango puree, banana and the oil and beat again with a fork until well combined.8 In another bowl, add the flour, baking powder, salt and sugar and mix together. Pour this into the egg/mango mixture and stir briefly until just combined.

RECIPE OF THE MONTHMango and banana tea cake

Why is it good for you? Using the tropical fl avours of mango and banana makes for a sweet, luscious and moist cake, without the addition of large amounts of sugar or fat. The wholemeal fl our, mangoes and bananas are all an excellent source of slow release carbs, while the fruit also gives a boost in vitamin C and potassium.

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 www.gofasterfood.com

120g dried mango1 ripe mango1 large or 2 small ripe bananas, mashed with a fork2 large, free-range eggs60ml sunflower or rapeseed oil125g self-raising white flour125g self-raising

wholemeal flour1 tsp baking powderPinch of salt100g caster sugar2 tbsp desiccated coconutA little oil to grease the cake tin plus a tsp flour100g icing sugar Juice of half a lime

Nutrition per slice Energy (kcal) 263 Protein (g) 4 Carbohydrate (g) 45 Fat (g) 8 Of which sugars (g) 26 Of which saturates (g) 1.8 Salt (g) trace Fibre (g) 2.6

✁

20MINUTES

45-50MINUTES

PREP TIME COOK TIMEIngredients for 1 litre loaf tin

FOR MORE RECIPES, SEE

WWW.GOFASTERFOOD.

COM

9 Gently stir in the dried mango pieces and the desiccated coconut.10 Pour into the cake tin and bake in the oven for 45-50 minutes, until well-risen, golden brown on top and cooked through. 11 While the cake is cooking, whisk together the icing with enough lime juice to make a fairly runny consistency.12 When the cake is cooked (check that a knife stuck into the centre comes out clean), remove from the oven. Leave to cool in the tin for about five minutes and then turn out into a wire rack.13 Place a plate under the wire rack and coat with the icing while the cake is still warm. The plate will catch the drips!

July 2015 runningfitnessmag.com 29

Running Fitness | NutritioN

It is well documented that the food you consume can have a strong effect on your athletic performance; however, trying to work out the right components of the nutritional jigsaw

puzzle can be a little more daunting and confusing.

So what should you eat? Well, the answer to that really depends on what type of run you have planned.

Pre-run nutrition

What you eat has a profound effect on your performance. So what should runners eat before a race? Look no further than our comprehensive guide to nutrition words Renee McGregor


NUTRITION | Running Fitness

CARBOHYDRATES For those of you who are planning a high intensity run – anything that involves running at an effort of 7/10 or more such as intervals, tempo, hill reps – then it is essential that you have consumed sufficient carbohydrate leading up to this session. This is because our bodies break down carbohydrate easier than any other fuel source in order to provide us with energy quickly; we need this energy quickly when we are trying to work at a high intensity.

For sessions 60 minutes or under, aim to include carbohydrate at every meal prior to this session. I usually work with the figure of 1-1.5g/Kg BW carbohydrate at each meal. So for a 60Kg individual, this would be 60-90g of carbohydrate.

FOOD FACTS60g OF CARBOHYDRATE = one medium sweet

potato; 100g porridge oats; 1 bagel or 75g dry weight rice.

If you are going to do a morning hill session, then an ideal breakfast

would be:Bagel with peanut

butter; or50g porridge oats made with milk, topped with a banana and honey.

The recommendations with regards to timing of this is one to three hours before your run but it will be very individual; some people find they need well over two hours, while others will be able to eat 30 minutes before running. Again, some of this will also depend on the type of session. For higher intensity sessions, you may want to leave a longer gap between eating and running; whilst for slower runs you may even find you can eat on the go! Whichever way, it is essential that you find what works best for you. Try keeping a food diary and note what works best for you, this is especially important to avoid any problems during a race or event.

LONG ENDURANCE RUNSThe other time when carbohydrates will be important as a fuel source will be for long endurance runs. Even when our bodies have full glycogen stores, these stores will only supply working muscles with energy for around 90 minutes (or less if you are running faster). Ensure that you have consumed enough carbohydrate prior to these long runs, and you may need to take on additional fuel for anything over two hours.

You also need to be thinking about your nutrition in the 24 hours prior to a long endurance run. Again, aim for around 1g/Kg BW carbohydrate at every meal, and possibly 0.5g/Kg BW carbohydrate in one to two snacks during the day if your run is going to be over two hours.

FOOD FACTSAn ideal day might look like this:Porridge with honey and walnuts for breakfast Banana mid-morning.

Sweet potato and feta salad for lunch, followed by Greek yoghurt and

honey.Couple of slices of malt loaf mid afternoon.

Chicken stir fry with rice for evening meal followed by

fruit and custard.

Then in the morning prior to the long endurance run:Bagel with peanut butter.

Any run that is done at an effort of 6/10 or less, or where you are not worried about hitting a fast pace, can be done either in a fasted state or in a carbohydrate-depleted state. This is because our bodies have a huge reserve of energy within our fat stores. These fat stores can potentially provide us with energy for months; however, the release of energy is at a much slower rate.Someone who might be commuting to work but running at a moderate pace would be able to do this in a fasted state without any real

difficulty at all. Similarly, if you are going out for a run with the intention of just covering a certain mileage without any

concerns over pace, this could

also be done in a fasted or low carbohydrate state.

But it’s important to always ensure that

you hydrate and then recover with a decent breakfast to restore glycogen

levels and repair muscles. The ideal

recovery is a mixture of both carbohydrate and

protein.Equally, if you have been out for

a run after work, then it’s important to ensure your evening meal has the right combination.

Ideal meal choices:Jacket potato with baked salmon and vegetables.Pasta with roasted vegetables and chicken.Courgette and halloumi frittata served with toast.

It’s important to remember that protein should be included throughout the day, not just after. There is a common misconception that only power athletes need a high protein diet; instead it has been demonstrated that endurance athletes have just as high demands due to the need for repair and adaptation of muscles. I always recommend 4-6 servings of protein

daily, where one serving is the equivalent of: two eggs; a smart phone size piece of meat or fi sh; or half a large tin of baked beans.


Bagel with peanut butter; or

50g porridge oats made with milk, topped with a banana

The recommendations with regards to timing of this is one to three hours before your run but it will be very individual; some people find they need well over two

and adaptation of muscles. I always recommend 4-6 servings of protein

daily, where one serving is the equivalent of: two

60g OF CARBOHYDRATE =potato; 100g porridge oats; 1

bagel or 75g dry weight rice.


would be:Bagel with peanut

butter; or

DON’T NEGLECT PROTEIN

WHEN DON’T I NEED CARBS?

For longer runs, you’ll need to think

about taking on fuel before and during

Pasta, chicken and vegetables has a great combination of protein and carbs, ideal after a run

CARB-AVOIDING SNACKS

» Nuts» ½ avocado

» Two boiled eggs» Matchbox piece of cheese

» Handful beef jerky

Two eggs are equivalent to one portion of protein

Running Fitness | NUTRITION


WHAT FOODS SHOULD I AVOID?I know that I am unable to eat dried fruit or lentils the day before a long or tough session, as this generally causes me gastrointestinal (GI) distress. And yet I have turned up to many ultra races where other competitors are chomping away on dried mango.

GI distress can be caused by numerous factors, including your nutrition, so high fibre diets can be problematic. Dehydration can also lead to stomach upset as the salt balance is

affected.In general terms, I recommend that

before races and long runs, you should aim to keep high fibre food to a minimum and stay hydrated, using an electrolyte to aid with salt balance. Trial and error will help you to build a better picture of what works best.

Food and running is a very personal issue; for every individual that will not be able to tolerate food at all prior to a run, there will be an equal number that can’t bear run on an empty stomach.

RUNNING ON EMPTYSo what happens in these situations when an individual just can’t stomach food, but needs to do a high intensity interval run? As stated earlier, in order to hit faster paces our bodies rely on carbohydrate for energy. If this is not available then the individual will struggle to maintain a high pace. The simplest and most convenient solution is for that individual to take on an energy drink; this could be a branded variety or homemade (300ml orange juice diluted with 300ml water and ¼ tsp salt). These provide around 30g of carbohydrate, so are useful for topping up carbohydrate when food cannot be tolerated.

BUT I CAN’T RUN ON EMPTY! On the opposite side of this, is the individual who feels the need to eat something before they run regardless of whether it is an easy 40-minute jog, or a 40-minute hard tempo run? Obviously if they are going for an easy run, there is no real benefit to putting carbohydrate into their body. Our bodies will always use carbohydrate as fuel preferentially, so if it is available then this is what our body will use. However if our body really doesn’t need carbohydrate for this level of run, then why should we consume it? This is particularly important if you are trying to lose weight. These slow runs are a great opportunity to tap into fat stores and help with weight loss. If you just can’t face leaving the house on an empty stomach, try taking on food that is high in protein; eggs are ideal. Another good option is a handful of almonds which are high in fat and protein, but again contain no carbohydrate.

Renee McGregor is a sports nutritionist and registered dietitian working with athletes of all levels, and author of Training Food which translates the science of sports nutrition into practical eating advice. www.eatwellfeelfab.co.uk

“It’s important to remember that protein should be included throughout the day, not just after exercise”

CARBOHYDRATE SNACKS » Malt loaf

» Oatcakes with peanut butter» Banana and five brazil nuts

» ½ a flapjack bar» Natural yoghurt

and honey

Too much high fibre foods can cause tummy upsets during running


PRODUCTS | Running Fitness

Fuel your runs with our round-up of SOME OF THE BEST nutrition, supplements and drinksNUTRITION BOOSTERS

» BOUNCE ENERGY BALLS £19.45 (12 BALLS)Slip one of these protein rich ‘Bounce’ balls into your bag for a healthy snack any time of the day. Gluten-free and packed with carbs, protein and healthy fats, they are not only delicious but offer long lasting energy. Flavours include Almond, Spirulina and Ginseng, Coconut and Macadamia and Apple and Cinnamon. Our favourite is the Peanut Protein Blast. Mmmm. www.bouncefoods.com

» NUTRIBULLET £99.99Runners are raving about the Nutribullet and the amazing healthy smoothies it creates. Not just any old blender, the Nutribullet has a super high-powered motor with bullet cyclonic action, which breaks down and pulverizes stems, seeds and skins of food, unlocking the best nutrients. Smoothies will never be the same again. Set includes three beakers, blender base, various blades and recipe book. www.buynutribullet.co.uk


Running Fitness | PRODUCTS

DO YOU HAVE A FAVOURITE PIECE OF KIT? Join our running community at: Twitter: @Runfitmag or Facebook: facebook.com/RunningFitness

Running Fitness

ED’S PICK OF THE MONTH

» GO FIGA £14.99Figs are an excellent source of vitamins A, B, E and K, calcium, iron, potassium and essential antioxidants as well as being rich in pre-biotics. Go Figa is a new superfood powder made from figs powder, chia seeds, raspberry, cinnamon and blueberries, creating a nutrient-dense powder to add to smoothies, cereals and porridge. www.gofiga.co.uk

» BEET IT SPORT BAR £25 (15 BARS)Whilst it might be an acquired taste, beetroot juice has caused quite a stir in recent years and for good reason. Thanks to high levels of dietary nitrates, it can deliver some impressive performance benefits – some studies have shown it improves endurance by up to 15 per cent. A firm favourite of many professional athletes, Beet-It Sport is available in a 70ml concentrate shot or as a bar. www.beet-it.com

» OSMO ACTIVE HYDRATION FOR WOMEN £15.99 The only ‘female specific’ sports drink on the market, OSMO for women addresses the specific hydration needs of female athletes, providing higher levels of electrolytes. Available in mango flavour, OSMO is scientifically developed to offer optimum osmolarity and hydration. Use for all your long runs or when it’s hot.www.osmonutrition.com

» HONEY ON THE GO £22.99 (24 SACHETS)Honey on the Go is simply raw organic manuka honey, packaged into small convenient sachets. They are ideal for instant energy during a run, race or when you are just out and about. With each sachet containing 5g of honey, Honey on the Go could provide a natural alternative to using sports gels. www.wedderspoon.co.uk

» PULSIN BROWN RICE PROTEIN POWDER £29.99It can be hard to eat well when you’re busy, and if you’re vegetarian it’s sometimes more tricky to get enough protein in your diet. Adding protein powder to your cereal, porridge or smoothie can improve your protein intake in an easily digestible form. Rice protein is a great alternative for vegetarians and those who don’t want to use Whey Protein. www.pulsin.co.uk

» NEOVITE £25 (300 GRAMS) The properties of colostrum have been revered for thousands of years and it is regarded as vital part of a healthy diet in many cultures. Neovite provides colostrum in a powered form which is easily digested when mixed into juice or a smoothie. Scientifically proven to boost immune function and aid recovery.www.neovite.com

» CHERRY ACTIVE £1.79 (30ML SHOT)The benefits of Montmorency cherries have been well documented, providing essential antioxidants in high volumes. Cherry Active has been proven to improve recovery, reduce muscle soreness and improve sleep. It has also been found useful in the treatment of arthritis and gout. Available as a concentrate or in capsule form. www.cherryactive.co.uk

» ELAGEN SPORT £15.96 (90 CAPSULES)Elagen Sport is a unique supplement containing Coenzyme Q10 and an adaptogen herb known as Eleutherococcus. Elagen Sport helps the body adapt to training loads and stress and Q10 is an energy catalyst and antioxidant. Use it to reduce fatigue, increase energy levels, help your immune function and improve recovery from training. www.elagen.com

» THE CHIA CO – CHIA POD £2.30 (PER POD)Chia seeds provide high levels of omega 3, fibre, vitamins, minerals and antioxidants. The perfect energy boosting breakfast, Chia Pods contain sun ripened chia seeds mixed with fruit and coconut milk. Dairy and gluten-free, flavours include mango, strawberry, banana, blueberry and vanilla bean. www. thechiaco.com

beginners | Running Fitness


first stepsYou’ve made it to our final part of our step-by-step guide for complete beginners. After this month you should be able to run for 40 minutes or more WORds Sarah Russell

Running Fitness

couch to 5K part 3


Welcome to the third and final part of our special series for complete beginners. In case you missed parts one and two, you can find back issues at www.kelseyshop.

co.uk/running-fitness-magazine-back-issues.

KEEP GOING AND STICK WITH IT! The aim of this series has been to provide you with both the practical know-how and positive encouragement to help get you out of the door and to take those first tentative steps. The fantastic feedback we’ve had so far is that you’ve found it really motivating and inspiring, which is great to hear.

If you’ve been following the programme, this final plan will guide you through the last stage of the schedule where you’ll reach the giddy heights of running for an amazing 40 minutes non-stop. Look back to when you started and remember what it felt like when you couldn’t run at all. We hope you’re feeling fitter, stronger and proud of what you’ve achieved so far; you’re doing really well!

If you’re picking this up for the first time, please make sure you check with your GP before you start running, especially if you have any history of heart disease, high blood pressure or concerns about your health. Secondly, if you have joint or muscle pain or an old injury which could be exacerbated, then get assessed and treated by a physio or sports therapist before you start.

The programme in this final article assumes you can already run comfortably for 20-25 minutes without stopping. If you can’t, then follow the previous schedules in the June and July issues.

Don’t forget, the programme here is just a guide. Everyone will progress at a different pace, so be careful not to push on too quickly or worse still, skip ahead a week.

If a session feels too hard, repeat a week or drop back to the previous week until it feels comfortable and achievable.

A foam roller should be your best friend - it’s

time to invest if you don’t have one

It’s time to introduce a little pace to encourage

speed and good formPaceHere, we start to introduce a little variety to your sessions. Up until now the focus has been on building endurance. Most of your runs should still feel comfortable, where you can chat easily and you’re not out of breath. Now, we want you to slowly start injecting a little variety into your running by picking up the pace at the end of a run and by trying out a few ‘bursts’ of controlled pace. This isn’t about ‘pushing hard’; it’s simply to encourage quick feet, a faster cadence and good form. So think about good posture, looking up and lifting your chest and hips when you’re running a little quicker.

Remember to warm up before each run with dynamic drill exercises, then fi ve minutes of walking. Your ‘run prep’ gets your body ready for movement, helps your technique and reduces risk of injury!

This final plan will guide you to run non-stop for an amazing40 minutes

ESSENTIAL KITInvest in a foam roller and get advice on how to use it properly from a good trainer or coach. Foam rolling is a great way to release tight muscles and can help iron out niggles and hot spots, allowing your muscles to move more freely and reduce risk of injury. We love The Grid from Trigger Point Therapy (£35)www.triggerpointuk.com

TOP TIP IN ORDER TO ENJOY YOUR RUNNING AND

STAY MOTIVATED, YOUR PACE SHOULD FEEL COMFORTABLE AND ENJOYABLE.

If every run is just too tough and you come back feeling exhausted, your brain will start to associate running with discomfort. After a while, your body will start to protest and

give up. Our ethos is about ‘fun and fi tness’, so keep your pace easy and comfortable and

you’ll have more chance of running becoming a big part of

your life.

You can listen to music, but leave your headphones at home every now and then


BEGINNERS | Running Fitness

1 TRY NOT TO ‘ATTACK’ THE HILL, but slow down and take smaller steps, staying light on your feet.

2 TRY TO GET ONTO YOUR TOES, and then lean forwards slightly into the hill.

3ARM SWING IS IMPORTANT TO HELP PROPEL YOU UP THE HILL. Keep shoulders relaxed,

elbows bent and tucked in and avoid crossing

your body. Arms should swing like pistons either side of your ribcage and aim to drive your elbow backwards.

4 SLOW RIGHT DOWN and think about maintaining the same ‘effort level’ not ‘pace’.

5 TAKING IT EASY UP THE HILL will allow you to coast over the top and pick up your pace

more easily once back on the fl at.

TOP TIPS FOR RUNNING UP HILLS

HOW TO RUN HILLSWhen you’re just getting starting with running, it’s best to stick to fl at roads and paths. Eventually as your routes get longer, some hills will become inevitable. There’s nothing worse than thinking you’re running well, only to hit a hill and grind to a halt. But there’s no need to be afraid of hills and no need to be ashamed of walking up them. Be fl exible with your planned programme. Even though your session says to run for 15 minutes, if you hit a hill and need to walk, you could switch to one-minute of jogging/one-minute of walking until you get to the top. Even if you do need to walk up a hill, you are still getting a good workout especially if you stride out and keep your heart rate up.

VARIETYVariety is one of the most important aspects in any running plan. Changing your route, terrain and pace regularly is vital for both your mind and also your body. Use various online mapping facilities (such as mapmyrun.com) to plan different routes. Try running a regular route in reverse, and when you’re feeling more confi dent, head off-road onto the trails and paths for some cross country action.

Add in some variety for extra mental and physical benefits

Don’t worry if you need to walk up a hill, you’ll still be getting a

great workout

Running Fitness | beginners


couch to 5K - WeeK 9Session 1 25 min jog/5 min walk, then 1 min jog/1 min walk x 6

Session 2 30 min jog/5 min walk, then 1 min jog/1 min walk x 4

couch to 5K -WeeK 10 - If you’re feeling ready, add a third session of running this week.*

Session 1 35 min jog/5 min walk - gently pick up the pace over the final 5 minutes so you’re running at 7/10 at the end

Session 2 35 min jog/5 min walk - keep the pace easy and comfortable

optional 25 min jog/5 min walk

couch to 5K - WeeK 11Session 1 40 min jog/5 min walk – easy pace

Session 2 30 min jog/5 min walk – gently pick up the pace over the final 5 minutes so you’re running at 7/10 at the end

optional 25 min jog/5 min walk – try a hillier route if you can

couch to 5K - WeeK 12Session 1 45 min jog/5 min walk – easy pace

Session 2 30 min jog/5 min walk – gently pick up the pace over the final 5 minutes so you’re running at 7/10 at the end

optional 25 min jog/5 min walk – try 5 or 6 x 30-second bursts of controlled pace where you focus on good form and posture

the programme: weeks NINe to twelve

Final wordRunning is one of the most all-inclusive activities that exists. If you wish, you can choose to take part in a race; maybe even train for a marathon, or simply be content running for fun, fitness and pleasure. We believe that running is an activity that you can do for the rest of your life so keep things fun and enjoy every step.

inspired?Get in touch

@runfitmag or share on Facebook.com/

runningFitness

Find a club or groupHave you thought about joining your local club or running group? Group training sessions can keep you motivated and provide structure, safety and coaching. The social aspect of most clubs is a big draw, and you can expect to make some great friends, find new running partners and have a whole host of new social occasions to fit into your diary. Most

clubs will welcome you with open arms and provide the encouragement you need to take your running to the next level, and membership is usually extremely cheap. There are thousands of running clubs and groups all over the UK. Check out www.britishathletics.org.uk for an affiliated club or www.runengland.org for a beginner-orientated Run England group.

Music Running with music can be

uplifting, but it can also encourage you to run too fast.

try running without music occasionally and listen to your

breathing rate, or just allow your mind to wander.

What next?once you have completed this final schedule you should be able to run for 45 minutes without stopping. never thought you could do it? With the right progression and structure, anyone can run. But it’s also the time when ‘over enthusiasm’ can get the better of you, leading to an injury or burn out. Make sure you progress gently, building up your miles slowly and always have a rest day between sessions.

Mix things up with Pilates, yoga, swimming and cross-training, and only run three times a week. Seek advice from a physio if you have any discomfort; injuries can often be nipped in the bud before they develop.

Add some variety with cross-training between

running sessions

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I already train with the Suunto Ambit 2, so I was delighted to be asked to test the new Suunto Ambit3 which is the newest addition to the Ambit3 family, designed specifically for runners. With cutting edge technology and a choice of three colours (white, lime green and black), it certainly doesn’t disappoint.

WHAT IS IT?The watch is very comfortable to wear which surprised me given its large size. The fit works for men and women with a wide range of wrist sizes. There are three buttons on one side, and two on the other making it simple to use while training. The back button can be used during a workout to create laps, which is very useful for interval training or hill reps.

Setting up the watch is quick and easy; I only had to attach it to my computer via USB and follow the instructions. Suunto uses a programme called Movescount to set up your profile, download your latest training session and set the watch to suit your own needs.

SPECIAL FEATURES» Calculates distance, speed, altitude, HR, and calories» Tells you how much

Our product focus feature takes a deeper look at some of the HOTTEST GEAR on the market, with an in-depth and honest review that you can trust

ON TEST THIS MONTHSUUNTO AMBIT3 RUN + HR

recovery time you will need after each session » GPS accuracy; best 8hrs, good 12hrs, OK 25hrs, GPS off 150hrs» Bluetooth capability» Notifications via smartphone» Route planner» Navigation» Planning workouts

WHAT’S SO GREAT ABOUT ITLast time I used a HR strap I found it uncomfortable to wear and it would cause chafing, so I was slightly nervous about using one again. The HR strap uses bluetooth to connect to the watch and has a small disc in the centre which I didn’t even notice when wearing. The strap

Mimi Anderson, World

Record holder “It’s a marvellous product and great value for money,

given its features”

Suunto Ambit3 Run GPS watch £199 (£249 with HR Belt) www.suunto.com

● Calculates distance, speed, altitude and HR● Great battery life● Helps plan workouts● Share on social media

stayed in place, was very comfortable and never lost my heart rate while running. The watch discovered the HR sensor and GPS signal quickly at each session.

It was great fun planning a route via Movescount, downloading it to the watch and heading out for a run. Simple to do, easy to navigate and if you get lost you can also use the back track feature which will take you back the way you came!

The Movescount app is another fab feature, although on a couple of occasions trying to synchronise the watch to the app took a couple of goes. It enables you to download your training session to the phone;

The Suunto Ambit3 Run was tested by World Record holder and ultra runner, Mimi Anderson www.marvellousmimi.com

design workouts, and to receive caller information, messages and other social media notifications directly to onto the watch. I didn’t like this function, so I just turned it off.

One of the features I liked was the ability to create 3D maps of your routes, add photos you may have taken, and share them on social media.

It’s a marvellous product and great value for money, given its functions.

Our feet absorb more force during running than any other part of the body, so it’s vital to keep them happy!

FOLLOW OUR TOP TIPS to keep feet strongWORDS Evie Serventi

HAPPY FEETHAPPY RUNNING

Running Fitness | HEALTH


HealtH | Running Fitness

To avoid common ‘foot nasties’, explain the experts, you should start by wearing the right shoes and practising good hygiene. Here’s how to deal with five foot

conditions that affect runners.

Athlete’s footThis common fungal infection develops as an itchy red rash between the toes. People who do lots of sport (i.e. runners!) and use communal changing areas, can be more at risk of developing athlete’s foot, and damp sweaty feet thrive in this infectious condition.

Prevention: Practise healthy foot hygiene. Change your socks daily and ensure they are washed before next use. Give trainers a chance to breathe before the next wear. Wash feet regularly and use soothing anti-fungal sprays on feet and powders in shoes on a regular basis.

treatment: Most cases are mild and can be treated at home with topical anti-fungal medication. See your pharmacist for advice on a non-prescribed cream, spray, liquid, powder or tablets. Cases usually last for a few days to a couple of weeks. If you do have a bout of athlete’s foot, treat it straight away and ensure you continue treatment after the initial symptoms have gone. See your GP if you have diabetes for advice on foot care and treatment.

Corns And CAllusesCorns and calluses are caused mainly by friction and pressure, which result in dead skin cells building up, forming thick, hardened areas. Calluses are hard, rough areas of skin, often yellowish in colour, and developed most often around the heel area or on the skin under the ball of the foot. As callused skin is thick, it is often less sensitive to touch.

Corns are smaller circles of thick skin that usually develop on the tops and sides of toes or on the sole of the foot, usually caused by poor-fitting shoes or those that place excessive pressure on an area of the foot. Corns can become inflamed due to the constant friction and pressure, and they often occur on bony feet. Soft corns develop between the toes and become soft due to perspiration in the forefoot area. Corns and calluses are caused by tight

fitting or high heeled footwear, tight stockings and socks, deformed toes,

or the foot sliding forward in a shoe.

Prevention: Wear properly-fitted running shoes with extra room in the toe box (while many

distance runners wear a half/full

BlistersBlisters are small pockets of fluid that usually form in the upper layers of skin after it has been damaged, and commonly develop on the hands and feet. Most blisters are filled with a clear fluid (serum), but some may be filled with blood (blood blisters) or pus if they become inflamed or infected. One of the main causes is poor-fitting shoes, as blisters are caused by friction or heat. They form more easily on moist skin and love warm environments/climates.

Prevention: There seems to be a pattern

tingling or numb toesPhysio Issy Heppenstall, explains the four main causes of numbness or tingling feet.

1the wrong shoes If you experience tingling toes, always ask yourself: ‘Have my trainers done too many miles?’

‘Do they fit properly?’ Other than the practical steps of ensuring laces aren’t too tight, shoes aren’t too small or large (long distances may require an extra half a size up to accommodate swelling), it can be helpful to get a proper shoe fit from a store that offers customised service, and where staff are experienced runners and know their products.

2 Morten’s neuroMA This is a foot condition where fibrous tissue develops around the nerve, causing compression

and irritation. This causes severe pain on the ball of the foot, and usually at the base of the third and fourth toes. This foot condition is said to stem from

plantar digital nerve irritation (the metatarsal bones press against the nerve when the gap between the bones is narrow, causing the nerve and surrounding tissue to thicken) although this is not proven.

Symptoms include tingling, numbness, burning and a squashed feeling between toes, or a feeling of stones under foot (on the pad). It can be caused or exacerbated by poor-fitting shoes, or awkwardly hitting the ground. See your see your physiotherapist or podiatrist for assessment, referral and/or treatment.

3 lACk of ProxiMAl Control in the trunk or PelvisTingling/numb toes can be symptomatic of poor

running style or muscle dysfunction when running. It can be linked to poor activation of glutes, tightness in hamstring, stiffness in sacroiliac joint (causing back pain). This condition requires a full assessment by a biomechanics specialist or physio.

4 in soMe CAses, nuMBness in the feet CAn Be CAused By A ProlAPsed or sliPPed disCs

Runners may not always experience back pain, but the impact can create or worsen a small bulge in a disc and cause compression of the nerve, which in turn causes numbness. Again you should seek full assessment and treatment by sports practitioner/expert.

“Often when you begin running, there will be a certain amount of aching and niggles in the muscles which you can often run through. However, if symptoms get worse or come on sooner in a run, or persist after a reasonable recovery time, then seek professional opinion,” concludes Issy. “If you know you have tight muscles, extra stretching of them or foam rolling can help, and may reduce the risk of numbness or tingling but it’s always best to seek expert opinion.”

Top Tip: “Wear cotton socks which contain silver fibres,” explains Dr. Khan, “the silver is a conductor, and has a natural anti-bacterial nature hence will help keep runners’ hot feet cool.”

size up from their usual shoe size to allow for swelling/pressure, watch out for friction due to shoes being too loose). Use a pumice

stone or foot file to gently remove hard skin. If you use a

pumice stone, make sure that it dries completely between uses. Also

avoid tight, unventilated socks to provide a healthier environment.

treatment: Painful corns/calluses involve removing the cause of the pressure or friction. Pharmacies can recommend a range of products that allow thick, hard skin to heal and excessive pressure to be redistributed. A podiatrist can also remove the hard skin with a scalpel to relieve the pressure. See your GP if you are not sure what’s causing your corns/calluses for guidance on treatment.

Corns are common but can be easily treated and prevented with correctly fitting shoes

runners are more susceptible to common foot conditions, such as athlete’s foot

Numbness in toes and feet shouldn’t be ignored, particularly if it presents with pain, as it can represent a nerve problem higher up in the nerve pathway, including the spinal cord.


Running Fitness | HEALTH

INGROWN/BLACK TOES An ingrown toenail occurs when the sides of the nail grow into the surrounding skin. The toenail curls and pierces the skin which becomes red and swollen. The big toe is most likely to be affected, either on one or on both sides. Ingrown toenails tend to be more common among teenagers and older adults, but runners are susceptible to ingrown and black toes (which are heavily bruised nails). Badly cut toenails and tight-fitting shoes can cause ingrown toenails. Toe formation can encourage ingrown toes (pressure from toes pressing together).

» Stretch your feet» Find perfect fit shoes

» Build the miles gradually (max 10 per cent increase/week)» Massage your feet

» Utilise your sock options» Keep feet and shoes dry

» Soften your skin» Wear comfy non-running footwear

» Cross-train to strengthen your feet - swimming, cycling, yoga, Pilates.

CARE FOR YOUR FEET

Pedi-roller £9.99 The Pedi-roller helps to stretch the muscles in the bottom of the foot and relieve pain.Used regularly, it can help problems of heel and arch pain.

3 HELPFULHEALERS

Isobel Heppenstall is a chartered physiotherapist and treats a wide range of musculoskeletal conditions. You can contact Issy on [email protected] or visit: www.nutwoodtherapies.co.uk

Dr. Tariq Khan is the Consultant Podiatrist and Director of the Marigold Clinic, Royal London Hospital for Integrated Medicine. His current areas of research include the integrated management plantar fasciitis, hallux valgus (bunion), epidermolysis

bullosa, and wound healing. www.wppractice.com

forming here, but as with many foot conditions, wearing comfortable, well-fitting shoes and clean socks will help prevent blisters! Keep feet dry and, if you are prone to sweaty feet, wearing moisture-absorbing socks or changing your socks twice a day can help prevent them. Wearing two pairs of socks can also help prevent blisters if you are prone to them.

Treatment: Try a hydrocolloid dressing which creates a controlled environment for rapid healing by absorbing the fluid from broken blisters to form a soft gel. When popping a blister, make sure to use a sterile needle and push it through the blister from one end to the other, then squeeze gently to get rid of the fluid. Creating an exit wound means it won’t refill. Use an anti-blister stick which leaves a long-lasting, non-greasy later of protection over the blister/area and provides instant relief from rubbing shoes.

TOP TIP:“You can also sprinkle cornflour over the top of the blister once you’ve popped it to dry it

out,” adds Dr. Khan. “Cornflour is better than talcum powder as it’s organic and will naturally break down.”

Sweaty feet causes softer skins around toenails which can cause ingrown toenails.

Prevention: Left untreated, an ingrown toenail can cause the toe to become infected. It may also cause an abscess to develop that will require surgery. A severely traumatised nail will eventually fall off and a healthy nail will take nine months to two years to grow back!

Treatment: Keep feet clean – wash them regularly with soap and water; change your running socks regularly; cut toenails straight across and you guessed it – wear the right running shoe for you! See your GP if your ingrown toenail is badly inflamed.

Many conditions stem from incorrect footwear, so always

ensure your shoes fit comfortably

With thanks to Carnation Footcare and CCD PR

FOUND THIS HELPFUL?

SEND US A TWEET AT @Runfi tmag OR SHARE ON Facebook.com/

RunningFitness

Hydro Blister £2.10 (pack of four)The Hydro Blisters give instant relief, whilst cushioning and softening the affected area, and encouraging faster healing.

Corn Caps £2.99 (10) These medicated caps use a soft felt ring to relieve pressure whilst the corn is treated.

All products are available at: www.firstaidfast.co.uk


Don’t let MotherNature stop youHow is performance affected by a woman’s MONTHLY CYCLE? And is there a way to overcome the side affects? Dr. Yvette explains

Have you ever wondered how Mother Nature’s monthly visit affects your running? For some of us periods can be a real inconvenience, perhaps even seeing a temporary end to training. Others sail

through the time with minimal change to their routine, wondering what an earth is all the fuss about!

Not all of us feel comfortable in talking about periods, and it certainly doesn’t make great dinner party conversation. So here is a brief overview of what is going on down there, and if periods are affecting your running performance, what you can do to help.

DR. YVETTE BRINDLE

PROBLEM PERIODSSome women experience very heavy and painful periods. Blood flow can be so pronounced that it can affect their desire to leave the house, and it certainly see an end to any exercise for a short time. This is a medical condition known as ‘menorrhagia’. It is not something these women need to live with, as there is an array of treatment options available. So if your periods are debilitating and affecting your quality of life, don’t suffer in silence. Book an appointment with your GP, who may then start investigations and offer treatment.

Some women also experience ‘irregular periods’. They are unable to predict with any accuracy when they might bleed, which again can be problematic. This too is something that may need further investigation and something for which there are treatment options, depending on the cause. Again, I would encourage these women to see their GP, who will explore their symptom and discuss onward investigation.

Tummy cramps, bloating and fatigue are likely to have an effect on your running endurance

There’s no reason why periods should stop you running, but you might want to plan around certain days


Running Fitness | FOCUS ON HEALTH

THE BIOLOGY BITPeriods usually occur monthly, but not for all women. A cycle can be anything from 24 to 35 days, and it is all controlled by hormones. The diagram left shows the changes in hormones throughout a typical 28-day cycle.

The onset of ‘menses’, or a woman’s period, is considered day one of the menstrual cycle. This is also the beginning of the fi rst half of the cycle, which is

known as the ‘follicular phase’.

Over the next two weeks, an egg is developing or maturing within the ovary, ready for release. Oestrogen levels are slowly rising throughout this time.

‘Ovulation’, or release of an egg, occurs around day 14 on a 28-day cycle. This is considered the ‘fertile window’ for couples trying to get pregnant. It is also the beginning of the ‘luteal phase’, when the lining of the womb builds up. Progesterone levels peak at

this time. If the egg is not fertilised,

progesterone and oestrogen levels fall rapidly, which triggers the start of menses, the next period.

Hormone peaks and troughs throughout the cycle can trigger some physical symptoms within women. As with anything, there is a huge spectrum of variability, with some women having light and pain-free periods, while others experience bloating, cramping, heavy blood loss and mood swings.

Tummy cramps can affect your running endurance

Periods and performanceSo can periods affect a woman’s running performance? There is no medical evidence to support changes in hormone levels throughout menstruation affecting running performance. However, the physical symptoms – tummy cramps, bloating and fatigue – are likely to have an effect on your running endurance. Mood swings and irritability may also put you mentally out of the zone, affecting your inclination to train, or to push yourself in a race.

Dr. Yvette Brindle is a General Practitioner in Chester. She is trained in women’s health and has a keen interest in running, fitness well-being, weight control and nutrition. She enjoys running with her local group and entering races for charity.

It is important to remember that normal periods are not a medical problem

or illness, and the aim is to minimise their impact of your running as well as your day to day life. For those women worried about the effect menstruation is having on their running, here are some suggestions that others have found helpful:

1KEEP A MENSTRUATION DIARY. You don’t need to keep

a record of every period you have, but charting your bleeding days and how you feel across your cycle can be a very useful tool in planning your training. Women tend to report to train better in the follicular phase or fi rst half of their cycle, so planning more intensive training for this time, and easing up around your period may be a good starting point.

2REMEMBER EXERCISE CAN ACTUALLY HELP PRE-MENSTRUAL

SYMPTOMS. So although you may not feel like an intense training session, going for a gentle jog will help with the symptoms or bloating and cramps, and may also lift your mood.

3KEEP COMFORTABLE. Avoid tight fi tting running gear and keep yourself

cool as you train. Have simple pain relief to hand, such as paracetamol or ibuprofen.

If you’re still having troublesome symptoms, then it may be worth exploring the option of medication with your GP. Some of the cyclical symptoms can be eased by hormonal treatments, such as the contraceptive pill. The combined oral contraceptive

pill (COCP), artifi cially mimics hormone changes throughout a woman’s cycle, giving a better control of their levels. It can help alleviate the sudden dip in

hormone levels, which can be associated with the more troublesome symptoms. It is also possible to take this pill continuously for a month or two, and actually delay having a period. This is very useful if your period is due at the time of an important race. You should discuss this with your practice nurse or GP fi rst.

There is also an array of medications for painful and heavy periods. Again, your GP can help, or take a look at some online resources. NHS Choices (nhs.uk) has a lot of useful information on periods, and is well worth a look.

Finally, one size doesn’t fi t all, so get to know what works best for you.

MANAGING YOUR MENSTRUATION


HealtH | Running Fitness

Ellie Barnes, 30, is a mum to 10-month-old son Max and co-owner of sports management consultancy, Barnes Fitness (barnesfitness.co.uk). The rest of the

time, she’s trains hard as a triathlete. Amazingly, Ellie’s running fitness has gone from strength to strength since Max was born. Thanks to a smart post-natal training regime, Ellie has set a winning 10k time of 41.13, clocked her quickest parkrun yet in 18.28 and followed that up with a half marathon PB of 1:23.50. And if that’s not impressive enough, she did all this having only given birth to Max less than a year ago.

“I have to be flexible with my training, as Max always takes priority,” explains Barnes. “Having Max in the summer helped, as it meant I was out walking in the sunshine with him soon after he was born. After that, it was just a matter of doing what my body was telling me it was ready to do, when it was ready to do it.”

Of course, it would have been all too easy for Ellie to put her competitive days behind her, but she finds that training helps her to be a good mum. “I have very few uninterrupted nights’ sleep, which undoubtedly affects my energy levels and impacts on my desire to train,” she says, “but activity makes me feel so much better and happier. I’m a much more energetic mum after I have exercised, so I make the time to do it.” And Ellie’s right. Recent research from Bupa reveals that a daily run

is the secret to becoming a Supermum. Of the 1000 UK mums surveyed, those who ran regularly spent more quality time with their children. In fact, a whopping 79 per cent of the running mums claim that running for just 15 minutes a day improves their parenting skills.

The problem, of course, is that running after having a baby isn’t easy. Even if you stayed active throughout the pregnancy, you need to ease back into exercise to give your body the best chance of bouncing back without getting hurt. “For the first six weeks (or up to eight weeks if you had a C-section) after your delivery, your priority should be to return to walking,” explains

Want to get back to PRE-PREGNANCY RUNNING FORM? Whether you’re looking to lose weight or run long distances, here’s everything you need to know to get fit after having a baby WORDS Sarah Ivory

Camilla Lawrence, women’s health expert at Six Physio (sixphysio.com). “Begin with 5-10 minute strolls and build the distance up gradually. If you are given the green light by your doctor at the six-week check, you can then start to return to core work, conditioning exercises and low-impact cardio like faster walking, swimming or cycling.”

It’s a gradual road to running but then your body has been through its greatest endurance test (aka giving birth to your child). “It’s important to remember that it’s taken you nine months to get through your pregnancy,” adds Lawrence, “and it will probably take that long to

back after babyBounce


Running Fitness | HealtH

of running mums claim that running

for just 15 minutes a day improves their

parenting skillscompletely recover and get back to full fitness again.”

BODY BACKSo you want to morph back to PB shape weeks after giving birth? Reality check! Between 5am wake-up calls and 10pm hour-long feeds, it’ll be tough to find the time (never mind the energy) to exercise. But don’t be too hard on yourself because jumping back into a running regime isn’t the best thing for your body either. “How soon post-natal women start running again varies from individual to individual, depending on things like the type of birth and whether they’re breast feeding,”

reveals Alison Beadle, pre and post-natal expert at livewellbhappy.co.uk, “but all new mums should focus on walking first, so give yourself adequate time to build up your walking fitness in preparation to run.”

Unsurprisingly, you’ll need to make time for your body to recondition and recover from pregnancy. “Your body has undergone a lot of changes in the past nine months, including an increase in pressure on your

pelvic floor, which can make running a little more of a struggle and lead to frequent toilet stops,” warns Sarah Philp, pre and post-natal fitness instructor for Xercise4less. “Extra relaxin [a hormone that increases the flexibility of your soft tissues and therefore your joints] is also released during pregnancy, as it helps allow the baby to pass through the birth canal. This

means your joints will be more prone to injury.” In fact, data from the NCT

(National Childbirth Trust) warns that the pregnancy hormone relaxin can

be elevated for up to five months after birth. These high relaxin levels cause softened muscle tissue that can easily overstretch, and the joints used in running (think: ankles, knees, hips) will be more unstable and at risk of strains, sprains and other injuries.

“The combination of weight gain and the effects of relaxin on

the ligaments in the feet and ankle can cause over-pronation,” adds

Beadle, “And this can lead to foot, knee or hip issues.” Experts warn that it’s important to strengthen your feet and ankles before embarking on a post-natal running routine. Try doing simple foot exercises, such as lifting the toes, contracting and releasing the arch of the foot, or scrunching a towel underneath your toes in preparation for running. And it’s not just your feet that need a little attention – it pays to build full-body strength with gentle aerobic activity and light resistance work, too. “It’s really important to build up your muscle strength and core stability before you

79%

Start by walking first to build up gentle exercise


HEALTH | Running Fitness

return to impact exercise, such as running, as this form of activity puts more strain through the joints,” warns Lawrence. “The hormones produced when breast feeding can also have an effect on your soft tissues, so remember

to be careful during that time as well.”

CORE MATTERSStill, the hormone-induced loosening of your joints and ligaments is only part of the story. The muscles in your midsection also go through a lot during pregnancy. As your tummy expands, the connective tissue that joins the two sides of the rectus abdominus (the six-pack muscle) gets thinner and wider. Around two-thirds of pregnant women suffer from diastasis recti, a term given to the separation of the rectus abdominus muscles, which can take up to six weeks to repair. Stretching of the tummy not only weakens the abdominals, but also damages the support system for the back – and that could lead to back pain later on. “Around 40-60 per cent of postpartum women complain of back and pelvic pain following pregnancy, which can significantly slow down progress to getting back to normal levels of exercise,” explains Lawrence.

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FIT FORA MUM

play a part – “Most women’s abdominal, gluteal (bottom) and pelvic floor muscles tend to weaken during pregnancy as a result of the strain they are under and changes to posture,” adds Lawrence, “so it’s important not to forget these areas when doing ante-natal exercise, and to really focus on strengthening them post-natally.” Unfortunately, a weak core can impact everything – from making your back ache to negatively affecting your running technique – so it’s vital you spend time getting your belly back before embarking on a running routine.

Your first step in regaining your core strength can begin any time after your six-week check-up with the GP. Look for a qualified trainer – post-natal Pilates can be one of the best forms of exercises for addressing many of the areas that will be weak during the postpartum period, including the core, back and glutes. “Alongside the six-week check with the doctor, many women also choose to see a women’s health physio for thorough body check that assesses back and pelvis health, posture, and pelvic floor and abdominal muscle function,” adds Lawrence. “This will give you a far better idea of how your body is recovering and where your areas of weakness are.”

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Running Fitness | HealtH

BUGGY BOOTCAMP A buggy-based workout is a great way to build muscle strength and core stability while bonding with baby. If you’ve been given the go-ahead to start a postnatal strength routine by your doctor, try these moves to ready your body for running.

POWER WALKING Find a 5-10 minute outdoor circuit and start walking whilst pushing the buggy. Alternate between holding

the buggy with both hands, just the left hand and just the right hand. Gradually increase your pace to a fast walk. Advanced: do the same thing but try run-walk.

WALL SIT Find a wall space and put the buggy in park, facing the wall. Stand facing the buggy with your back pressed up against the flat wall and feet shoulder-width apart. Squat down until your legs are at a

90-degree angle. Hold the squat position for as long as you can.

ALTERNATE LUNGE Place your hands on the handlebar of the buggy and stand tall with your tummy engaged. Push the buggy forwards as you step the left leg

forward into a lunge position – your front leg bent

at a 90-degree angle and back

knee nearly touching the ground. Pull the buggy back as you

return the left

leg to standing. Repeat, focusing on pushing and pulling with the arms. Complete 12 repetitions on each side and perform two to three sets.

SQUAT AND ROLL Place your hands on the handlebar of the buggy and stand tall with feet shoulder-width apart. Sit back into a squat position, pushing through the heels of your feet. Roll the buggy a few feet away from you, holding the squat position. Pull the buggy back in as you stand up from the squat. Focus on engaging the chest and back muscles as you push and

pull. Repeat 12 times and perform two to three sets.

TICKLE TOES PLANK Face the stroller and get into a high plank position – core engaged, body in a straight line and your weight on your hands. Start on your knees and progress to performing a full plank on your toes. Reach up with the right hand to tickle your baby’s toes. Put the right hand back down. Reach up with the left hand to tickle toes and then put it back down. Continue alternating hands for as long as possible. You may need to place a mat under your hands and knees.

Wondering when you can start exercising again? “The best advice I can give you is to listen to your body,” says Philp, “Everyone recovers at a different pace, so it’s important to increase your stamina gradually to avoid injury. Whatever you do, be sure to complete a thorough warm-up, including a brisk walk and active stretching.” For bouncing back after your baby, follow these expert guidelines:

1-6/8 WEEKSFocus on: WalKing Make returning to walking the priority during the first six weeks after delivery (eight weeks if you had a caesarean). Start small with 5-10 minutes of gentle strolling and gradually increase the distance over a few weeks. listen to your body – if you feel tired the next day, reduce the amount of exercise. Experts also recommend doing kegel exercises, such as contracting the pelvic floor muscles. Visit nct.org.uk for more information about pelvic floor moves.

6/8-12 WEEKSFocus on: loW-iMpact ExErciSE

after the six-week check with your gp, it’s time to increase your aerobic strength by doing more cardio exercise. Walk quickly and consider other forms of low-impact activity, such as swimming or cycling. intervals on the cross trainer are great, as it will increase your stamina without impacting the joints. Start retraining your core now. look for a specialist post-natal trainer or class, such as post-natal pilates. if you have diastasis recti, don’t perform abdominal exercises; seek guidance from a physical therapist.

12+ WEEKSFocus on: WalK-run MEthodWhen you have regained core strength and are pain-free, you can begin to return to high-impact exercise, such as jogging. Start with a walk-run programme by alternating between minutes of walking and minutes of running. gradually increase the amount of time you spend running until you can run a short distance without walking at all. if you run with a buggy, be aware that the pushing action can put more pressure on the abdominal area, gluteal muscles and hamstrings.

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After walking, you can progress to cycling, swimming or intervals on a cross trainer


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

ASK the EXPERTSACHILLES TENDINITIS PAIN

QI have been suffering from Achilles tendinitis for the past six

months. I have been having laser treatment at the local hospital which has worked wonders. I have just been signed off after 14 treatments and am still having issues but not as bad. I bought some new trainers with a higher heel to toe ratio and it is less painful. Is there any exercise that would help me as I am in the process of losing some extra weight. Any help would be gratefully received.Thank you, Shaz

AIt saddens me when I hear of runners suffering from Achilles pain for such a long time as in many cases it does not have to be that way. With accurate diagnosis, appropriate

activity modification and suitably graded rehabilitation, I believe many runners could achieve faster recovery.

Other than the laser treatment you mention, I am unaware what rehab you have been given but it is worth pointing out that for the successful treatment of Achilles pain it is important to distinguish between ‘tendinitis’ and ‘tendinopathy’ (see my article from RF May 2015, p.73). Tendinitis suggests inflammation is the issue but we know now that tendon pain is more often a question of the tendon not being able to handle load (stress), so rehab needs to be based on performance of suitable loading exercises; e.g. standing on tip-

toe or slowly lowering down from tip-toe to the floor.

The higher heel to toe ratio you mention can be a great way of reducing pain but it will not help strengthen the tendon itself (if that is what is needed). Likewise, the laser treatment you have received may have eased the pain but research suggests there is little evidence for long term benefit.

As running is still proving painful after six months, I sincerely suggest you book an appointment with a sports therapist or physiotherapist who specialises in running injuries so that they assess you properly, look at your medical history, current level of activity and running form. They will be able to advise you on exercises you can be doing in the meantime to help you lose weight and most importantly, by discovering what the source of your Achilles issue is, to be able to give you a suitable and hopefully shorter road to full recovery so you get back to running!

Getting the right assessment is important for successful rehab

INJURYMATT PHILLIPSis a run conditioning coach and sports therapist with over 20 years experience working in the fi tness industry. He is based at StrideUK. com in Brighton, Sussex.Follow Matt on Twitter: @sportinjurymatt


Running Fitness | Q&ARunning Fitness | Q&A

DEMOTIVATED AFTER A BAD RACE

QI ran the Virgin London Marathon, and while I fi nished, I was really disappointed with my time and don’t feel proud of my achievement at all. After months of training and build up, and my expectation to achieve my ideal result, it’s left me feeling empty and de-motivated. I now don’t know what to aim for. What can I do?Richard Wilkson

ACongratulations on running the marathon! While I can sense your disappointment, there are several other important things: you ran 26.2 miles and

finished a race; you have a decent level of fitness and motivation; you participated in a worldwide iconic event, sharing the experience with almost 40,000 people; you finished without injury (I’m assuming), and have a solid foundation of training under your belt from which to launch forth. This gives you an example of how there are many different perspectives of (the same) experience. What would you be feeling if your watch broke, there was a major glitch with the marathon timing system and no race times were recorded? How would you feel about the race then? You’d have to rely on whether you

enjoyed the race or not…The best thing to do to dust off your

disappointment and boost your motivation is to learn from the experience. First, think about your expectations. Were they realistic? Were they achievable? Start by reminding yourself why you run. If you run for fitness and enjoyment first and foremost, then times become less of a priority – it’s useful and important to gauge your times, but as long as you are running consistently and enjoying it, you are meeting your expectations.

TIME TO RE-EVALUATE Look at the possible reasons you didn’t get the time you were expecting. For example, did you/do you always train with a watch, measuring your pace, or do you train to heart rate and perceived exertion? If you always step out wearing a watch, be mindful of losing the ability of ‘knowing your body’ and relying solely on your watch

for pace. Get some expert guidance on heart rate training and learning to judge your pace by how you feel, as it gives you a better level of fitness, and sense of pace and judgement on race day.

Ask yourself: what can I do differently next time? Did I step out too fast (a common flaw) and get swept up in the excitement of the crowd? Did I hydrate and fuel properly during the marathon? Do I need to get a few expert tips on training and race day preparation? Finding answers to these questions will help you tackle your training and racing next time.

Talk to people who currently can’t run; talk to people who also ran the marathon and find out how they enjoyed their experience. And talk to those who missed out on the ballot – looking at your experience from a different perspective will help you turn your disappointment into gratitude and pride!

Don’t lose sight of the achievement of completing a marathon

PSYCHOLOGYEVIE SERVENTI is deputy editor at Running Fitness magazine. She is a qualifi ed journalist, keen runner and triathlete, and health mentor. She is also studying sports psychology and has a dedicated interest in training your [email protected]

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Q&A | Running Fitness

QI’m looking for some advice about rehab after a stress fracture of fi fth metatarsal. I am 57 years old and have been running for 25 years. I

used to run marathons, but after being diagnosed with psoriatic arthritis 10 years ago, I have reduced the amount of running I do – now 5k to half marathon distance. When not injured, I run three times a week doing 20-30 miles. I also walk the dog

every day.The injury occurred in November

2014. I went to A&E and it was confi rmed as a stress fracture and I was advised to stay off it as much as possible. I returned to the clinic in as I was still having problems, and was told to rest it. It’s now OK and I can walk the dog without any pain, but I would like some advice about getting back into my running. Can you help?Linda Owen

AA stress fracture of the fifth metatarsal is a runner’s injury. The five metatarsals are the long bones in the foot, and with repetitive strain, they can be susceptible

to ‘stress fractures’. These are tiny breaks in the surface of a bone, occurring most commonly in the lower legs and feet (the weight-bearing bones). These fractures often occur when a runner increases the intensity of their training quickly. With intense training, the turnover of bone cells increases. Without adequate rest, the bones can become fatigued and

susceptible to breaks. Having psoriatic arthritis is not a risk factor for developing stress fractures, but female gender is.

As you will recall from when you first attended A&E, these fractures can be pretty painful! The discomfort tends to build up over time. Often the site of the fracture is very tender to touch and may swell. Resting improves the pain. It is often difficult to pick these hairline fractures up on x-rays. They are usually diagnosed from clinical examination and MRI scanning.

TIME TO CROSS-TRAINUnfortunately, as you have found,

these fractures can take a long time to heal, often months. They are an extremely frustrating injury for a runner to sustain, as they require absolute rest for a time. When the pain starts to resolve, exercise should be resumed very gradually. You sound like you are at this point. I always recommend non-weight bearing exercises during this time. Swimming is ideal, as it helps maintain your cardiovascular fitness and muscle strength, whilst the healing is taking place.

When it comes to recommencing your running, get the basics right. Make sure your trainers fit well, with a cushioned sole. Stick initially to flat

terrain (perhaps the treadmill at first). If you are experiencing pain when you run, then you must stop and rest for longer. It will be a long time before you will be back running 20-30 miles per week, so try not to set unrealistic targets. Perhaps start with a couple of low intensity runs a week initially, broken up by a session of swimming, cross-training, or another non-weight bearing sport. Make sure your diet is healthy; rich in calcium and vitamin D, to prevent bone thinning. For the future, make sure you change your trainers regularly. Don’t step up your training too quickly and if you experience pain, rest. It is your body’s way of telling you to stop.

It will take time to recover from a stress fracture, but you can cross-train while you heal

HEALTHDR. YVETTE BRINDLEis a General Practitioner in Chester. She is trained in women’s health and has a keen interest in running, fi tness well-being, weight control and nutrition. She enjoys running with her local group and entering races for charity.

RECOVERING FROM A STRESS FRACTURE


Running Fitness | Q&A

BACK PAIN HINDERING TRAINING

QI have a thoracic spinal injury which has left me with limited rotation around my shoulders and it is painful when I run. I’m demotivated as I’ve lost time from my training plan. I would like some advice to help spur me on, and any exercises you recommend to loosen my back. Lynda, via Facebook

AIt’s very hard to try to advise you since I haven’t assessed you, however, there are a few things that spring out at me.

It sounds like you have some thoracic

tightness (muscles, facet joints and vertebrae) reducing rotation of the spine – which caused the problem (I’d avoid calling it an ‘injury’ per se) in the first place, which is unresolved and continues to cause an issue. It’s likely to have been like that for many years but the speedwork has finally tipped it over the edge.

As you run faster you’ll need to rotate your trunk and swing your arms more, which has caused the problem to flare up again. We need an element

of ‘rotation’ in our running gait, and if there’s an inherent tightness through your thoracic area, your body will try to compensate – causing the muscles to tighten up, spasm though the mid back and shoulder pain. It’s possible that the pectoral muscles (chest) are also tight as they work as an antagonist with the mid back area.

I don’t think your physio has been able to get on top of things, and I’d suggest seeking a second opinion and getting some manual therapy (massage of the soft tissue and mobilisation of the joints) from a highly qualified sports therapist as well. Always find someone who is experienced in treating runners. You may need some weekly sessions for a couple of months. You’ll also need a programme of very specific and

targeted exercises for long term management.

It’s likely you need a full body assessment to identify areas of tightness, weakness and dysfunction. It could be issues with your pelvis that are causing the problems higher up in the spine.

I’d be careful about doing too much running until you get sorted out. It’s impossible to prescribe exercises, but I’m sure you’d find self-Myofascial Rrelease techniques useful using TP Therapy products – try using the grid roller, trigger ball and focus on your pelvis, quads and glutes – not just your spine. You may also find Kinesiology taping useful.

Please try to be patient and accept that this might take some sorting out.

Pain whilst running can be caused by a number of factors

DO YOU HAVE A QUESTION? Email the team at [email protected] Twitter: @Runfitmag Facebook: facebook.com/RunningFitness

RUN COACHSARAH RUSSELL is consultant editor of Running Fitness, has a Masters degree in sport science and 22 years experience as a coach, writer and athlete. She is a qualifi ed England Athletics coach, mentor and presenter. Follow her on Twitter @runfi tsarah

Running Fitness | motivation


Keep onrunning

You don’t have to grind to a halt when you hit middle-age; in fact more and more people are running well into their late 70s

and 80s. It’s an AGELESS activity according to these four readersWORDS Ruth Tongue


MOTIVATION | Running Fitness

Conventional wisdom says that as we get older we slow down, our bodies become less efficient and physical exertion becomes harder. But despite this, more and more adults are running into older age. In fact, in

this year’s Virgin London Marathon, the number of runners over the age of 50 was at its highest ever.

As well as the obvious benefits, another factor attracting older runners is that it’s one of the few sports in which you can improve dramatically as you age, and even progress to elite level!

Yet reaching this standard is no easy feat – as the current standings in the World Masters Athletic show. The male over 55 years marathon record stands at 2hrs 25mins, with the women’s record in the same age band an impressive 2hrs 52mins. When you jump to the over 70s group, it’s definitely no jog in the park, with the men’s record standing at 2hrs 54mins and the women’s at 3hrs 45mins.

But even if you’re not aspiring to a sub three-hour marathon, running through into older age will not only keep you feeling fit and healthy, but may also reduce risk of depression, anxiety and other common age-related conditions such as Alzheimer’s and Dementia, as well as maintaining flexibility, co-ordination, strength and bone health.

We asked four readers to share why they won’t be hanging up their running shoes any time soon.

Achieving a long running career Mark Dayson of Dayson Physio and Sports Rehab (daysonphysio.co.uk @daysonphysio) shares his advice.“I’ve worked with many runners across the age spectrum and I firmly believe that, health permitting, you can start to jog/run at any age provided you get the right guidance. This means not just the right training plans, but also advice on shoe choice and gait analysis, consideration of terrain and taking into account individual goals and lifestyle factors.

“We know that there are certain physiological changes that occur with ageing that we can’t prevent and strength and flexibility losses can affect running stride and change alignment. While some flexibility is a good thing, it’s also important to maintain some stiffness and strength in the legs. Stiffness may not sound good, but it can help to utilise energy from the ground and make you more efficient. Strength and core training, as well as flexibility work is key.”

RUNNING IMPROVED MY WEIGHT AND HEALTH

Martin Powell, 59

“From 1974 to 1987 I was a serving member of the Royal Marines, so I’ve always have had a certain level of fi tness. However,

when I left I let this slide. A few years ago I decided I needed to do something about my expanding waist line, so I used the All England website to fi nd a beginners running group – I had no intention of taking it seriously! A friend at work suggested I try the parkruns and from then I was hooked. I did my fi rst 5k in 34mins and now, three years later, my time for the same course is 10 minutes quicker. I ran the Brighton marathon this year, and will be doing it again next year as I turn 60 and I hope to take some time off my PB.

“Since I started running I’ve lost 21lbs and being a type 2 diabetic, I also fi nd this is now much easier to control. Although I’m not competitive with others, I get competitive with myself and this certainly increases as I get older!”

JOIN THE

COMMUNITYJoin our supportive

community online and share your journey with

like-minded runners

Running later in life can be a great way to maintain

fitness and overall health

The Ever Presents have completed every London Marathon since 1981


Running Fitness | MOTIVATION

THE SOCIAL CIRCLE OF RUNNERSJacquie and Brenda, Greenwich Runners (www.greenwichrunners.co.uk)

Jacquie, 59

“I started running at 42 when I was introduced to Greenwich Runners by a friend. I didn’t want to join a gym as

I found them unfriendly and I wanted to be outside. That was about eight years ago, and being a member of Greenwich Runners has kept me going – the running community is a really important factor and has changed my life – the other women keep me motivated and I love that there are young things and over 50s, yet we’ve all bonded over our love of running. I think that taking up running later suited me as I’m competing with myself, not with others. I can live with being slower and not being the best, yet I know that I can always challenge myself to be faster. My neighbour Brenda is an inspiration and I’m sure we’ll still be running together in 20 years!”

Brenda, 55“I didn’t start running regularly until I entered my 40s. I had a busy full time job and a young family and it was a way to get time to myself and a fl exible way to maintain some fi tness. Mentally

and physically, it also really gave me time out and a space to just be me. I didn’t really race or do any serious training; I didn’t really know anything about ‘running’ – I just ran.

“When I got a place in the London Marathon in 2002, I tried to follow a training plan but ended up injured. I did run it in 4.26. After that I joined the Greenwich Runners and my running life began! Having learnt about the importance of mixing things up with training, when I ran my second marathon in 2007 I trained less but better, and completed it in 3.56. I now run around three times a week, but due to recurring hamstring injuries, I’ve realised I need to invest in other activities – so I also do a reformer Pilates class each week.”

Dale Lyons, 78

Dale is one of the remaining 12 of the ‘Ever Presents’ – a

team of runners who have completed every single London Marathon since the inaugural race back in 1981. With 94 marathons under his belt, and despite having to complete this year’s Virgin London Marathon in a wheelchair due to an ankle replacement, Dale has the drive and motivation that he had thirty-fi ve years ago when he ran his fi rst marathon in 1980. Like many runners, Dale was a late starter, taking up running when he was 42 to get fi tter for playing squash. Yet from the moment he joined running club the Centurion Road Runners in Solihull, there was no looking back.

“When I started running back in 1979, adidas had something called a ‘jog log’ in

which you kept a log of every single run you did with the time and distance. I’ve kept a log of every single run I’ve done for the past 36 years and this has been a great motivator (I’ve now got 23 books full!).

“As well as keeping a track of your runs, I’d recommend that anyone starting out joins a running club [or group, such as Run England] – and don’t be put off by thinking that you won’t be quick enough, there are levels for everyone. As well as feeling part of a team, being part of a running club has given me all of the essential advice I’ve needed on things like training plans, diet, shoes, race preparation etc.

“I’ve now run over 45,000 miles and over 450 races, and despite my ankle replacement, I’m determined to reach my 100th marathon before I retire.

“When I don’t run I feel out of sorts, and I now can’t imagine life without it.”

NUTRITION AS YOU AGE

“I don’t go crazy on anything, eating fresh food as much as possible and staying away from any junk. I’ve noticed as I’ve got older that it’s harder to keep the weight off, so I’ve been using the 5:2 diet for the past year and a half and it’s helped me lose weight without affecting my training. I’ve never been a believer in packing in the carbs before a long run, so I just continue to eat a balanced diet in the run up and that’s worked for me.”

You never know the friends you might make at a running

group or club

BOOST MOTIVATION WITH A TRAINING LOG DALE’S TOP TIPS:

Dale has written a book on the Ever Present runners called The Real London Marathon Men, available on Amazon.co.uk.

PREPARATION AND RECOVERY “As this year I was doing the marathon in a wheelchair, I knew I’d need to work on my upper body strength. I was lucky

enough to work with Mickey Bushell (100m

Paralympics gold medallist) who gave me excellent tips for upper body

work in the gym, as well as advising me on

the best equipment and clothing I’d need for race day. I also had a brilliant masseuse who I’d see once a fortnight during the run up to the marathon.”

56 runningfi tnessmag.com Juky 2015


AGE-PROOF FITNESS

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» GRAHAMS CALENDULIS PLUS CREAM £24.99 (120G) £13.95 (50G)Contains calendula extract and Manuka honey; has natural anti-inflammatory, anti-bacterial and hydrating benefits to nourish skin and promote quick healing. Perfect post-training skin care for chafed/irritated skin.www.grahamsskincare.co.uk

» FLEXISEQ JOINT LUBRICANT £34.98 (100G)A drug-free, safe option for pain relief and joint maintenance. Can be used to aid recovery, specific injuries, and muscle strains. See your sports therapist for guidance on usage. www.lloydspharmacy.com

Running Fitness

ED’S PICK OF THE MONTH

Running can keep you young and healthy, and these products will give your PERFORMANCE A BOOST

TERMS & CONDITIONS Entries close at midnight on 20/06/2015 and the winner will be drawn 24/06/2015. The winner will be notified within 28 days of the close of entries. The draw is final and no correspondence will be entered into. Entry is free. Open to residents of the UK aged over 18. Employees of Kelsey Media and their family members are not eligible to win. Only one entry permitted per person, no bulk entries will be accepted. The first correct entry drawn after the closing date will win. There is no cash alternative and the prize is not transferable. If any prize or product is lost or damaged during the course of delivery to the recipient, Kelsey Media will provide reasonable assistance in seeking to resolve the problem. However, it will not always be possible to obtain replacements for lost or damaged goods, and in that event, no financial compensation would be payable by Kelsey Media or their affiliates. We reserve the right to cancel the competition, if circumstances change that are beyond our control. By entering you agree to be bound by all the rules and agree that your surname and county may be released if you win.By providing personally identifiable information when entering this competition, you are agreeing that we may use it to provide you with on-going information about our products and services, although you can unsubscribe at any time, if you wish to do so. Running fitness is a Kelsey Media brand. Kelsey Media will only ever use your information in line with its Multi Layered Privacy Notice. For full details, visit kelsey.co.uk. If you have any questions please ask as submitting your data indicates your consent, until you choose otherwise, that we may contact you about products and services that we believe to be of relevance to you.

WIN a pair of Sunset sunglassesRunning Fitness are teaming up with Maui Jim to offer one lucky reader a pair of Sunset sunglasses, worth £139. These stylish sunnies are perfect for summer running!

To be in the chance of winning the Sunset sunglasses, please enter online at www.runningfi tnessmag.com and follow the instructions. The free prize draw deadline is 20 June 2015.



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» 3D TAPE £8.99Good elasticity, helps support fatigued or stressed muscles/ligaments. See your sports therapist or coach for guidance on taping. www.ultimate-performance.co.uk

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Running Fitness | TRAINING


Imagine the scenario. You have a sore knee. You post on your running group Facebook page for advice. Chances are you’ll get many enthusiastic recommendations including a wide

range of osteopaths, physios, sports therapists and even surgeons who’ve all ‘fixed’ various injuries and got your running buddies back on the road.

But do you know the difference between a physiotherapist, sports therapist and an osteopath? Who should you see to treat your running related injuries; and does it even matter? It’s confusing at best and finding the right person to treat

RUNNER SOSDo you know the difference between a physio, sports therapist and osteopath?

We explain HOW TO CHOOSE the best sports injury practitioner to treat you

TRAINING | Running Fitness


1PHYSIOTHERAPY Training involves a physiotherapy degree usually lasting three or four years. Once qualifi ed

physiotherapists become qualifi ed members of the Chartered Society of Physiotherapy, they often work in both NHS and private practice. Physiotherapists tend to focus on rehabilitation and corrective exercise prescription, as well as offering electrotherapy and hands on

treatments. They may have also done post-graduate courses in sports injuries or other therapies such as osteopathy, acupuncture and soft tissue massage.

2OSTEOPATHYOsteopaths will have completed a four or fi ve-year degree

course. When qualifi ed, osteopaths register with

the General Osteopathic Council. Osteopath philosophies look at the body as a whole and tend to be holistic – taking

into account nutrition and lifestyle factors. “Osteopathy

is based on the principle that the wellbeing of an individual depends on their bones, muscles, ligaments and connective tissue functioning smoothly together,” states the NHS. Osteopaths tend to focus on spinal and joint mobilisation.

3SPORTS MASSAGESports massage therapists can have a wide range of training backgrounds; from weekend

certifi cate courses to advanced level 5 diplomas taking a year or longer to study for. Sports massage involves soft tissue manipulation to help release areas of tightness, aid recovery and help pre and post exercise. Like sports therapy, there isn’t an overall regulatory body, but good sports massage practitioners will be insured and registered with a membership

SO HOW DO YOU CHOOSE?In reality, many therapists will be a blend of some – or all – of these philosophies, with a leaning to a certain methodology depending on their training.

Regardless of the practitioners’ initial training or degrees, most will have gone on to study additional qualifications and CPD courses, giving them more of a ‘blend’ of

GOT A QUESTION?

You can get in touch with the team on our facebook page or tweet us, or email

our experts [email protected]

you can sometimes be a case of trial and error.

Recommendations are usually the best route, especially from runners with similar injuries, but it’s also important to be aware that everyone’s injuries will also be different and what worked for your friend may not work for you. So where do you start?

“The most important thing is to choose a practitioner who is experienced with runners, and probably even a runner themselves,” explains osteopath Michael Vassiliou (ec4osteopath.co.uk), “they’ll understand what you’re experiencing and may well have had a similar injury themselves.”

Elle Phillips, sports therapist and director of studio67.com in Hove, agrees. “A good therapist will understand the complexities of running. It’s vital to look at the runner as a whole, to talk to them about their training, lifestyle and recovery, not just simply treating the injury.”

“Always look for a therapist who knows runners and running,” agrees physiotherapist Adam Meakins (who tweets @thesportsphysi and blogs at thesportsphysio.wordpress.com). “Avoid anyone who wants to ‘fix’ you and who promotes ‘passive treatment’. There is a huge difference in philosophy between various therapies, but a good practitioner, regardless of their training, will get to the root cause of the problem and find the cause. There really isn’t any one therapy which is ‘best’, there are good, bad and ugly in all of them.”

skills and knowledge – hence why it’s important to keep an open mind. “Ultimately, no practitioner is the same, regardless of their training,” explains Mike. “As in any profession, there are good ones and bad ones in all disciplines. It’s also very difficult to pigeonhole a practitioner as even though they may have done the same basic training, most will have done other courses and qualifications giving them a wide range of skills and treatment methods.”

Interestingly, high-level qualifications and years of experience (or celebrity status!) are no guarantee of expertise; especially when dealing with running injuries. Sometimes newly qualified therapists straight out of college will be bang up to date with current methods and techniques, and be able to offer you a great service. And don’t discount basic sports massage therapists who may have a medical, nursing or sport science background. It’s likely they’ll have gained lots of knowledge and experience throughout their career and can really help you, especially if they’re a runner themselves too.

In a nutshell, don’t make any assumptions about the practitioner; find out about their background, training, their treatment methods and experience in working with runners. Ask your running friends about the sort of treatment they had; did they do hands on massage? Did they suggest (and teach them) any corrective exercises? What advice did they offer? Read their websites and get a feel for their approach. And never be afraid to drop them an email or pick up the phone to ask any questions.

Ultimately it’s about finding someone who works ‘with’ you and listens to you. “A good practitioner will promote general wellness and will want to act as a consultant, guiding you on a path towards recovery,” explains Adam.

“I make it my mission to educate my

Sports massage therapists can go on to study gait analysis and rehab

So what’s the difference?

Running Fitness | training


» Don’t self Diagnose“It’s really important not to self diagnose your injury,” explains Mike. Running related injuries can be complex and are often linked to biomechanical imbalances in the body. So by all means do some research, but don’t jump to conclusions before you get some expert advice and treatment.

» Don’t expect to be ‘fixeD’“I believe we are simply consultants guiding our patients on a path towards recovery,” explains Adam. “We should be offering well rounded advice, rather than trying ‘fix’ them and encourage reliance.”

For long term running health and injury prevention, we must take personal responsibility for our own bodies and learn how to train correctly. Try to work WITH your therapist and see it as a ‘partnership’ where you have a responsibility to do your bit.

» be patientIf your injury has been lingering for a while, it’s unlikely to get better with one treatment. Instead of thinking in black and white terms of ‘fixed’ or ‘broken’, imagine a continuum with ‘niggle’ at one end, right through to show-stopping injury at the other. Many runners are on that continuum most of the time. Learning to manage your niggles with self treatments, and expert treatment when needed is far more empowering; and all part of becoming a more resilient and robust runner.

» if you’re given exercises… Do tHeM!“Exercise is primary treatment,” says Adam. “But there is a BIG problem with all the exercises I give… compliance.” Corrective exercises are only as good as the person who’s doing them. If you’re given exercises to do, then do them. And if you don’t, then don’t blame the therapist for not ‘fixing’ you.

organisation such as thesma.org or fhb.org.uk. Sports massage practitioners can go on to study further courses in areas such as rehab, gait analysis or taping.

4SportS therapyThe area of ‘sports therapy’ is more varied. There is a wide range of qualifications and

practitioners who go by the title of ‘sports therapists’; and whilst there

are various member associations (such as sportstherapyassociation.co.uk or uksportstherapy.org.uk), there isn’t one

overall regulatory body. A good sports therapist

will be registered with one of the members associations and will hold a high-level qualification and insurance. Sports therapists usually study to diploma, degree or

post-graduate level and training tends to focus on soft tissue massage, as well as injury prevention and rehabilitation. Whilst not ‘physiotherapists’, they may use similar techniques and methods.

5ChiropraCtiC therapyA chiropractor specialises in the

diagnosis, treatment and prevention of disorders of the musculoskeletal

system – bones, joints and

muscle as well as the nervous system and general health. Chiropractic treatment generally focuses on manipulations of the spine and neck to free joints, but they also take a holistic view – looking at nutrition and lifestyle factors as well. All chiropractors must be registered with the General Chiropractic Council (gcc-uk.org) and must study for four years to gain their chiropractic degree. They are usually very well informed about posture and spine health; and tend to focus on how the skeleton affects the soft tissue.

patients about their injury, why they have it and how they can prevent it happening again,” agrees Mike. “People often want a magic bullet so they can get back to running as soon as possible. But that’s not always possible. I encourage my patients to take responsibility for their injury and their training and to create an environment for healing.”

Indeed, much depends on the type of injury you’re dealing with as to the treatment method you choose. Some minor issues (general muscle tightness) might respond well to a sports massage and that may be all you’ll need. Others are more complex or ongoing, and could require a more experienced or highly trained therapist, plus a long term programme of corrective exercises and hands on treatment.

getting the best from a practitioner

if you have a pain, don’t try to self-diagnose it, be patient and

don’t ignore expert advice


WORDS Rebecca Gibbs

LORNAH KIPLAGATKenyan-born Dutch distance runner Lornah Kiplagat has held WORLD RECORDS from 5k up to half marathon, is four times World Champion and has competed in three Olympic Games

As a child in Kenya you used to run 5-8km to school and back. When did you first realise that you were good at running?I indeed always ran to school and back but started to realise my talent when we did school competitions over 1500m. I never took it seriously, however, since I wanted to focus on my academic skills.

You chose the name Lornah – having started life being called Jebiwot (“girl born while it was raining,”); when did you begin to identify yourself as a runner and decide to make it your career?At that time we were able to give ourselves a name at the age of 12/13 years and I decided indeed to take the name Lornah. I started as a house-help for my cousin, Susan Sirma, [who was] by then a World class runner, after my secondary school and it is there that we found out I could be a good runner and we started from there with my career – so I actually started quite late.

You’ve competed in everything from the 3000m to full marathons – winning in Los Angeles (twice), Amsterdam, Rotterdam

and Osaka. Do you have a favourite event or distance?I love the 10k, 10-mile and half marathon. I never really enjoyed the marathon, which was a bit too long for me. I love to start fast and just keep on going full speed but that’s not possible in the marathon so that’s why I love distances up to half marathon.

[However,] I loved to run the London Marathon races due to the great atmosphere and incredible spectators. British spectators understand the sport and that makes a tough race easier.

Can you remember how you felt after winning your first marathon in 1997 (a race you weren’t even told the length of before you arrived in Los Angeles!)?I was kind of in shock because I had never ever run the distance. However, LA was a completely different world … [to anything] I knew before and I was so impressed with everything that the race was over before I realised. To make things worse, I came to LA still recovering from malaria.

What do you think about or focus on in the lead-up to a race?The days before the race I am quite relaxed. I cannot get worried or stressed about things coming up because I can’t change it any way. The last 60 minutes they have to leave me alone so that I can just focus on the race and getting in the right mood.

What is it about running that you still enjoy the most?There are two different things: I love training early in the morning; the sun is just coming up, fog over the fields and no traffic around. I just love that and it gives me all the energy I need for that day. The races I love, because most races I ran, I was in control; it’s just a great feeling to know that you are in a great shape; you can push and people have problems keeping up with you.

You set up the High Altitude Training Centre in Kenya in 2000. What are the benefits of altitude training for runners?The HATC is located in Iten, which is at 2400m above sea level. The

Lornah scorched to a magnificent title defence at the IAAF / CAIXA World Half Marathon Championships in 2008

Winning the 2008 women’s race in Rio de Janeiro

Running Fitness

inspired by the best


Running Fitness | INSPIRED BY THE BEST

essential info

Multiple World Champion and all round inspirational woman,

Lornah Kiplagat has launched her own female running

brand in the UK


body, due to less oxygen, has to work hard to create more red blood cells. Once down at sea level you still have the extra red blood cells and they take care of the transport of oxygen to the muscles so the more red blood cells, the more transport of oxygen and you can run faster at a high pace.

How do you split up training? How much time is spent in the gym versus running – on a treadmill or outdoors? Solo or with company?I used to train twice per day running, but since 2004 [I’ve been running] only once per day. I did do daily gym work, training on a stationary bike, deep water running and a lot of core stability as an alternative training. [But] running was too much impact for me and I had to look for alternative training with less impact.

For my easy long runs and recovery runs, I always ran alone but for all the

“It’s great to know that you are in a great shape; you can push and people have problems keeping up with you”

Running the New York Marathon with Paula Radcliffe


Running Fitness | INSPIRED BY THE BEST

hard sessions I had my own team.

How do you motivate yourself to train when you are not feeling 100 per cent? Or if your asthma is playing up?

I always listen to my body and when it’s not going, it’s not going. I never have to force myself. My asthma actually became better with the years and bothered me only a few times in my career.

Do you feel confident that you will be able to compete in the 2016 Olympics? Which event will you aim for?I have a very strong feeling that I can make it to the 2016 games but my event will be the 10,000m. I can’t run the marathon due to the risk on injuries and I just love the 10,000m. I have to run 31:27 to qualify but this should be possible.

If you hadn’t specialised as a distance runner, is there any other athletic discipline that you think you might have gone into – or would like to try?

Not really in athletics but I love volleyball. I used to play in the school teams and I loved it.

Which other athletes inspire you?I was always a big fan of the late Grete Waitz. She was an amazing athlete but also an amazing person. I spoke several times with Grete and she really inspired me. She told me very early in my career that I had the right talent and I could make it.

Do you have any tips for keeping fit and improving one’s running style?Running is not a sport, it’s a lifestyle and with this lifestyle you should not smoke; don’t drink too much, take care of yourself and eat healthy; and this is how you stay fit. To improve your running style you should join a club with good coaches but also running with light weights in your hands will help.

There is a lot of competition from other sports ranges. How do you and your husband, Pieter (Langerhorst – a former triathlete and marketing chief at Saucony) aim to individualise LornahSports and set it apart from other brands?The Lornah brand is different to any other brand out there. It’s made by athletes for athletes and it has an African touch. I believe you can always be successful but you have to be different and this is something the big companies won’t do. I don’t think we compete with other companies, we just try to create the best possible styles for athletes. We are at the crossroads of fashion and function, and this is hard to find.

What is your favourite…Piece of kit? To be honest, I love the LornahSports Eshe Capri tight and the Yenee top, although I wear the whole line and love it.Sports gadget?I can’t run without my TomTom sports watch so that I can see my pace, the distance I ran, and so on.Song to run or work out to?Believe it or not, I love country music like Kenny Rogers.Post-workout snack or meal? That’s an easy one: Ugali, Sukuma (Kale) and chicken.Way to relax? You’ll find me in the sauna every single day of the week.

LornahSports focuses on the active, modern woman who likes sport just as much as fashion. The range offers unique feminine African designs, fine fabrics and an exceptionally elegant fit. You can find out more at www.lornah.com; www.lornahsports.com or follow Lornah on Twitter at @Lornahkiplagat

Lornah won the Manchester 10k run in 31mins and 28secs

The LornahSports range is now available


GEORGE F WINTER

Half & marathon injuries Is there a correlation between half marathon and marathon injuries? And could INTERVAL TRAINING hold the key to reducing injury risk?

Research suggests that not enough interval training could cause injury risk

A keen long-distance runner and freelance writer, George F Winter is a Fellow of the Institute of Biomedical Science

The popularity of running can be gauged from the fact that in Europe, 36 per cent of those aged between 15 and 65 years are recreational runners. This fact is

cited in a recent article published in the Scandinavian Journal of Medicine & Science in Sports by a team headed by Dr. Dennis van Poppel, in the Netherlands. Most running-related injuries occur in the lower extremities – with an incidence ranging from 19.4 to 79.3 per cent – but the researchers found that there has been relatively little work done on distinguishing between risk factors for running injuries sustained by those participating in races from 5k to the marathon.

Van Poppel’s team expected that, depending on the chosen running distance, participants would have different training characteristics such as training mileage, duration, frequency and intensity, all of which might influence the incidence of injuries. They suspected that the incidence and risk factors for running injuries would differ between male and female recreational half marathon and marathon runners, and they tested their hypothesis during the 2012 Lage Landen Marathon running festival, when both events were held separately on the same day.

THE RESULTS A month before and a week following the events, 614 runners − average age 44 years, and 67 per cent male − completed detailed questionnaires. A total of 464 competed in the half marathon, and 150 competed in the marathon.

RESULTS FOR THE HALF MARATHON:» Lower extremity injury rate was 23.6 per cent

» Injuries were significantly associated with less than five years of running experience and not often performing interval training.

A 2012 study of half-marathon runners had found a lower extremity injury rate of 42.4 per cent. But whereas 74.5 per cent of the Eindhoven study runners ran more than 20km/week, and 52.5 per cent had more than five years running experience, the equivalent 2012 study percentages were 35.5 and 35.4, respectively. The researchers commented: “Our runners may have developed some musculo-skeletal adaptation to running due to a higher weekly training distance and more years of running experience, thereby being less predisposed to develop injuries during long-distance running.”

RESULTS FOR THE MARATHON:» Lower extremity injury rate was 22.7 per cent» This lies within the range of 18.2 and 23.8 per cent reported by others.

Contrary to expectations, the injury rates among both groups were similar, which could possibly be explained by speculating

that half marathon runners might have been training for a marathon at a later date.

Of particular interest, however, is the fact that “[t]he present study revealed a protective association for interval training in both groups.” The authors point out that this is in line with a similar study which reported a lack of interval training as a significant risk factor for knee injuries in marathon runners, and they state: “This might be the focus for the future to reduce the incidence of running injuries.”

IN CONCLUSION Dr. Dennis van Poppel added: “For non-elite runners preparing for their first half marathon or marathon, I suggest increasing their training load gradually – especially novices, who are more likely to get injured. Interval training could also be useful to novice runners to increase running distance and reduce the risk of injury.”

And Dennis’s team have future studies planned. “We have now compiled our database and have combined four cohorts where almost 4000 runners have been followed for a year. We expect to analyse injury risk factors over distances of 10k, 21k and 42k, and hope to show that risk factors differ in these distances.”

“Interval training could be useful to novice runners to increase running distance and reduce the risk of injury”

Enjoy 20% OFF* at WWW.GOLA.CO.UK Enter exclusive code RFPROMO at the checkout

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This month we go behind the scenes at NIKE, and talk exclusively to elite runner Richard Kilty about his own running, and what he loves about Nike Free

Which spikes do you currently race in?I’ve tried lots of different spikes but have settled on the Nike Zoom R4 for the last few seasons. I have been lucky that the design guys at Nike have been brilliant, letting me give feedback and then making adjustments for me. During the summer track season I would normally get through three pairs of spikes, which I would just normally use for racing.

Have you used Nike Frees before? I use them for warm ups, strides and drills. I certainly think they have helped to strengthen my feet, as they allow my feet to do all the work. They are totally different to the track spikes which I use (my spikes have a carbon fibre plate, which makes

them very stiff). I currently use the Nike 4.0 and Nike 5.0 and remember first wearing Frees in 2006 before I was actually a Nike athlete.

Have you any interesting stories you would like to share with us?Before the 2015 European Indoor Championships in Prague [where Richard won the 60m], Nike delivered a new pair of spikes to me which I loved the look of. Without even trying them on beforehand, I wore them for the first round heats, straight out of the box, and looked what happened!

What would you rate as your best achievement?Both of my major 60m Championship wins are special. The Worlds,

because I was the underdog and little was expected of me, and the Euros because I was reigning World Champion and I was expected to win. I was very proud how I handled the pressure and went on to win.

What’s in store for Richard Kilty going forward?So for 2015, we have the outdoor track season, culminating in the IAAF World Championships in Beijing, China in August. Before that though, I’ll be competing in the Diamond League series of events against the best sprinters in the world over 100m and 200m. Further ahead, I’ll be looking to make the Great Britain and Northern Ireland team for the 2016 Rio Olympics and the 2017 World Championships.

Running Fitness

behind the brand

Sprinter, Richard Kilty, wore his Nike spikes to victory

Q&A NiKe FReeNow in its 11th year, Nike Free recently launched its footwear range for 2015, providing runners with the ultimate natural running experience:

Nike Free 3.0 Flyknit £125 Most minimalist shoe with a 4mm offset

Nike Free 4.0 Flyknit £110 A cushioned ride with a 6mm offset

Nike Free 5.0 £100 Most cushioned Free shoe with 8mm offset

The key updates for this season are redesigned uppers which have been ‘minimalised’, reducing bulk and rubbing. The outsole again uses hexagonal grooves to allow a range of movement..

Behind the Brand

name: richard Kiltybrand: nike

Job title: Sprinter, World and european indoor 60m

champion


Running Fitness | Kit bag

Three shoes make up the Nike Free collection

providing, runners with the ultimate natural running

experience

The Nike Free 4.0 (top left) has a cushioned ride with a

Flyknit upper, whilst the Nike Free 5.0 (left to right) offers

runners a more cushioned ride



NEW SEASON CLOTHING PART 2With warmer weather fi nally here, our second instalment looks at more great SUMMER KIT to keep you cool this month

» SALOMON PARK TEE (WOMEN’S) SALOMON PARK TEE (WOMEN’S) £35It may look and feel like a cotton t-shirt, It may look and feel like a cotton t-shirt, but this top has all the qualities of a but this top has all the qualities of a technical, breathable fabric too.technical, breathable fabric too.

www.salomon.com/ukwww.salomon.com/uk

» SALOMON PARK 2-IN-1 SHORTS SALOMON PARK 2-IN-1 SHORTS (WOMEN’S) (WOMEN’S) £40This short has an inner lycra short for This short has an inner lycra short for comfort, and a lightweight outer shell for comfort, and a lightweight outer shell for style. There is also a rear, zipped pocket for style. There is also a rear, zipped pocket for storing your essentials.storing your essentials.www.salomon.com/ukwww.salomon.com/uk

» ADIDAS SUPERNOVA CLIMACHILL TEE £33New technology has arrived in the shape of ‘Climachill’! Designed to keep you cool, the breathable fabric also has aluminium, silver dots which move heat away from the body.www.adidas.co.uk

» ASICS KAYANO 21 £145The Kayano series of shoes have over The Kayano series of shoes have over 20 years of experience. Still offering 20 years of experience. Still offering amazing cushioning, the Kayano provides stability for over-pronators, provides stability for over-pronators, and a great fit.www.asics.co.uk

» » ODLO EVENT TEE £25Swiss brand ODLO have a comprehensive Swiss brand ODLO have a comprehensive range of running kit, with our favourite range of running kit, with our favourite piece being the slim-fitting event piece being the slim-fitting event t-shirt. The ‘Comfort Microstretch’ fabric t-shirt. The ‘Comfort Microstretch’ fabric is lightweight and highly breathable.is lightweight and highly breathable.www.odlo.comwww.odlo.com

» THE MISSION ENDURACOOL INSTANT COOLING TOWEL £15Every so often we get to try out products which are a little different, and this is one of them. It looks like a normal towel, but add some water, snap it in the air, and the ‘EnduraCool’ technology kicks in to action, cooling the fabric quickly and then cooling you down too.www.missionathletecare.com



SHARE YOUR KIT PICS

WITH USWhat can’t you live without? Share your images with us

on Facebook and Twitter

» MIZUNO DRYLITE COOLTOUCH TEE(WOMEN’S) £26MIZUNO DRYLITE SQUARE 4.0 SHORT(WOMEN’S) £28Look great this summer with this matching set from Mizuno. Moisture management is taken care of by the ‘DryLite’ fabric, whilst ‘NightLite’ provides reflective detailing. There’s also a great selection of summary colours, including Rouge Red and Lemon Yellow.www.mizuno.co.uk

HOT PICKS Three great products, and all under £5! 1 DEEP HEAT PAIN RELIEF SPRAY £3.99Deep Heat have a range of products to relieve pain. This warming spray can help increase blood supply and relax aching, injured and sore muscles.www.deep-heat.co.uk

2 USN PROTEIN, SEEDS AND NUTS BAR £2.49 USN have a range of products for all nutritional needs, but we especially loved this bar. Made with peanuts, almonds, soya crisps, hazelnuts, and seeds, we found it great as a post-run snack.www.uk.usn-sport.com

3 HONEY STINGER ORGANIC ENERGY CHEWS £2.25 Honey Stinger produce a whole range of energy products. If you are not keen on the texture of energy gels, these chews are almost like sweets and come in a tasty range of flavours. They contain multiple carbohydrates (glucose, fructose, maltose, sucrose), providing a great source of energy.www.honeystingeruk.co.uk1

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Running Fitness | INJURY PREVENTION

Video gait analysis

Is it time you studied your RUNNING FORM? A full body video gait analysis enables experts to see how the whole body is interacting, which can help prevent injury WORDS Matt Phillips


INJURY PREVENTION | Running Fitness

Ask a group of runners what the benefit of a video gait analysis is and one of the most common replies will be: ‘To help you choose the right running shoe.’

Recent research shows that the majority of recreational runners still believe that wearing ‘incorrect trainers’ is one of the highest risk factors for injury, despite the fact that there is still no evidence to link any particular type of shoe to injury reduction. You can get injured in any shoe.

‘But I’m an overpronator’, I hear you say. Well, basing shoe selection on how much you ‘pronate’ (a perfectly natural and vital part of foot mechanics) is not actually backed by science. Although some runners wearing an ‘anti-pronation’ shoe may see a benefit such as an end to pain, others do not. Then we have the runners who ‘overpronate’ but seem to have no issues at all. A quick look at the way in which Haile Gebrselassie’s feet ‘overpronate’ should be enough to seriously challenge any traditional shoe model. Research has clearly shown that the practice of categorising runners into groups based on arch type (high/normal/low) lacks the specificity required to cater for the immensely varied physiological make-up of each and every runner.

Some shoe shops have fortunately moved with the times and are now focusing on other potentially more significant variants in different running shoes, as well as paying more attention to the runner’s history, their goals, and how comfortable the shoe is. The treadmill is used to allow the runner to judge for themselves how a shoe feels, as opposed to being a tool in the prescription of a particular type of shoe.

SO WHAT IS GAIT ANALYSIS FOR?Running is obviously a process that involves the whole body. What happens at foot level is very often a consequence of what is happening higher up. Full body video gait analysis can help us see how the whole body is interacting, allowing us to evaluate how movements in one area may be contributing to tissue overload in another. Research shows the importance of considering the mechanics of the hips and trunk of the body, and how they can play a vital role in controlling movement seen distally in the lower limbs. An increasing amount of studies are managing to link movements in the lumbo-pelvic hip complex with overuse injuries in the lower extremity, e.g. foot and ankle injuries, patellofemoral pain syndrome, iliotibial band syndrome and anterior cruciate ligament injury.

Overstriding can increase the force experienced by the body, which may lead to injury

MODIFYING FORMWhile there is no one perfect way of running, we do know that by modifying running form we can change what tissues are having to deal with the load demands. We cannot eliminate the load, but we can redirect it to different parts of the body. This is very significant when it comes to treating running-related injuries. Modifying running form changes load distribution. Here are a few examples.

1REDUCING OVERSTRIDEResearch has shown that having straight knees at initial contact can increase the

forces experienced by the body and therefore increase injury potential. A common cause of having a straight knee at initial contact is a runner reaching their leg out in front of them before landing, i.e. overstriding. In order to reduce overstriding,

we need a method that will encourage the runner to put their foot down quicker so that it lands closer to the body. This can be achieved by increasing cadence.

INCREASING CADENCECadence refers to the number of times your feet touch the ground in a minute (measured in spm – steps per minute). Imagine Bob and Ben running next to each other at the same speed. Bob’s running style involves covering ground by taking long steps, his foot landing far out in front of him (overstriding). Bob is taking relatively few steps per minute and has a low cadence. Ben’s running style is different – he manages to cover the same amount of ground as Bob and run at the same speed, but achieves this by taking lots of shorter steps. He has a high cadence.

Which is a better way of running? Well, the number one rule is it depends on the


Running Fitness | INJURY PREVENTION

the cadence calculatorTo see what your current cadence is, count how many times your right foot touches the ground at a certain speed in 30 seconds. Multiply it by four to give to total steps per minute. For most recreational runners, the figure will be around 160 spm to 170 spm. Download a cadence app (I use Metronome Beats) and set it at your cadence + five per cent. During your drills, try to keep up with the beeping of this new this cadence for your 30 second drills, ensuring you are still running at the same speed as before (treadmills can be useful for this).

Subtle increases in cadence can reduce loading to hip and knee joints during running

individual runner. As humans we are all very different. However, given that research links overstriding and landing on a straighter knee with increased injury potential, it makes sense that if a runner is experiencing repetitive injury and overstriding, an increase in cadence may be beneficial. Studies have shown that subtle increases (five to 10 per cent) in cadence can substantially reduce the loading to the joints and may prove beneficial in the prevention and treatment of common running-related injuries.

The important factor here is subtle increases of five to 10 per cent. What we need to do is see what our cadence at a certain speed currently is, and then perform intermittent 20-30 second drills at a cadence five to 10 per cent higher. Personally I prefer five per cent, as increasing by 10 per cent can create too much of an increase in exertion.

4 Reducing cRoss oveR gait ITB (Iliotibial band) syndrome is a very common complaint. The good news

is that research has shown that increasing your step width during running (i.e. running either side of a midline as opposed to crossing over it each step) can lead to a positive decrease in the symptoms. Greater ITB strain has been shown in runners with a narrower step width, and relatively small decreases in step width have been shown to substantially increase ITB strain. Running with the feet just 3cm wider can reduce ITB tension by up to 20 per cent. Runners suffering from ITB syndrome who, during a full body gait analysis, exhibit a narrow step width and cross over gait pattern, can be given intermittent 30 second drills in which they run either side of a line, ensuring that the width increase is no more than 3cm.

2Running softeR The relationship between ground reaction forces and injury is anything

but clear. It’s not always a case of less stress on the body = less risk of injury. The body is incredible at adapting and we simply don’t know how much load is bad. You could even argue that load is good as it stimulates adaption. However, research does suggest that rate of impact load is related to stress fractures. One of the simplest ways to change the loading rate when running is to try to ‘run softer’. Exactly how you land softer and reduce noise is not important. You will find a way.

5Modifying foot stRike Despite what you may read about the benefits of midfoot and forefoot strike,

research shows that the majority of runners heel strike. Studies have shown that in recreational marathons, nearly 90 per cent of runners run with a heel strike, three per cent with a midfoot strike, and two per cent with a forefoot strike. Sadly, modifying foot strike is often fast on the heels of wearing the ‘correct’ shoes in advice given out to runners on how to reduce injury. Both are myths. In the majority of cases, sort out up top first and what’s down below at foot level will invariably sort itself out.

3Modifying pelvic position Running requires adequate hip extension (the ability of your weight

bearing leg to move backwards and underneath you before your foot leaves the ground). Though the actual amount is not a lot more than that of walking, for some reason many of us drop our pelvis forwards when running in order to achieve the required extension. Despite the often quoted idea that this drop is due to sitting down all day at work, research also shows that runners who show no restriction during clinical tests sometimes drop their pelvis forwards during running. It may therefore be more of a question of habit rather than an actual physical restriction.

The problem is, running requires optimum use of the posterior chain (glutes and hamstrings) so that each time your foot leaves the ground, you literally fly through the air as far as possible before landing again (flight time). Dropping the pelvis forwards can inhibit optimum propulsion, and the alteration in the mechanics of the swing phase (when your leg leaves the ground and start to travel forwards again) can lead to overuse of one of the thigh muscles and the the muscle at the top of the often mentioned IT Band to achieve hip flexion (the lifting of the knee up in front of you). Also, the increased lumbar curve caused in the lower back by allowing the pelvis to fall forwards may place more load on the lower back and hold the hamstrings in a potentially more threatening position.

For some runners, the cue of lifting the pelvis upwards slightly may be a useful tool to help take the load off stressed tissues, as part of a rehab programme for injury. Modification should be introduced gradually for intermittent periods of not more than 30 seconds at a time. Trying to force a running form modification too soon for too long is unlikely to allow the system to make natural changes and could lead to an overload problem elsewhere in the body.

Leaving your music at home can help you to run softer

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The roads will give you blisters, The mountains will give you goose bumps.

The Event F rontrunners

Go wild | Running Fitness


SKIRRID FAWRDistance: 3.5 miles (5km)Start/finish: Car park on B4521, 300m W of NP7 8APTerrain: Track, path, some rocky terrainToughness: ModerateAscent: 323mNavigation: EasyGood for: AsentsRoute info: wildrunning.net/skirridThis varied run takes you from the car park, through woodland along the bottom L of the hill before turning R to the start of the steep climb to the trig point/summit. The route descends gently S along the ridge, following the Beacons Way. At the waymarker, descend back into the woodland and back to the finish. The Beacons Way continues for a further 98 miles from here to Llangadog on the far western edge. An optional longer route, following the original route of the Three Peaks Trial, can be run over the summits of The Skirrid, The Sugar Loaf and The Blorenge, totalling 20 miles.

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

wild running

“It was a warm summer day when we left the foot of Skirrid Fawr and made our way along the gently rising trail to the woods that hug the mountain’s lower slopes. As we entered the trees

the path rose before us, gathering steepness and rounding a series of steps and winding hairpins that made our legs burn with effort. Our feet kicked up red dust from the path as we ran, mixing with the scents of earth and bark in the warm air. Finally we emerged high on the open mountainside; the long, grassy ridge to the summit stretching out ahead. Either side the land fell steeply into the valleys below. We made our way along the ridge, climbing less strenuously again now, taking in the views of the mountain range all around until we reached the summit. From here you can carry straight on down a drop so steep it’s almost like falling; down we went, rolling, stumbling, flying towards the valley.”

SkiRRiD FAwR, BRecoN BeAcoNSStretching across 500 square miles from south to mid-Wales, the Brecon Beacons National Park contains some of the most spectacular upland formations in southern Britain. The central Beacons dominate the skyline to the south of Brecon and rise to 886m at Pen y Fan, the highest point in south Wales. Further west lies the sandstone massif of Fforest Fawr, with its steep river valleys and spectacular waterfalls, and the imposing Y Mynydd Du, the Black Mountain. The Beacons are a mixture of rolling, undulating hills crossed by deep sandstone paths and technical, exciting mountain running on craggy trails.

The summit of Fan Brycheiniog is the site of two enchanting glacial lakes, Llyn y Fan Fach and Llyn y Fan Fawr – perfect for a post-run wild swim. Wales’ first International Dark Sky Reserve, the National Park is a great place for stargazing.

There are several long-distance trails providing access and a multitude of challenges within the Brecon Beacons. The Beacons Way is a 95-mile, partially waymarked route that runs from Abergavenny to Bethlehem in Carmarthenshire

across rugged and remote terrain with some 2590m of ascent. There are several brilliant races in the area – the weekend double of the Pen y Fan and Fan y Big horseshoe races in July and the 19.5-mile Brecon Beacons fell race in August.

To the east of the Park, and forming the border between Wales and England, lie the Black Mountains, where the wedge-shaped Skirrid Fawr rises sharply from the surrounding lowlands. This is the venue for our choice of wild run this issue; a striking mountain created by an Ice Age landslip. The loop described below is equally enjoyable in either direction.

The Beacons are a mixture of rolling, undulating hills crossed by deep red sandstone paths

Running Fitness | GO WILD


Skirrid Fawr - Brecon BeaconsMiles Km Directions0.0 0.0 From car park head north ascending through woodland

0.5 0.8 At path junction bear left, contouring around the base of Skirrid through woodland

1.6 2.5 Turn right and ascend steeply to summit

1.7 2.8 From summit, head south, following ridge down to rejoin outward path and return to start.

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

RF reader offerRunning Fitness readers can purchase the book at 25% off RRP with free UK P&P from wildrunning.net using code RF14.

You can opt for a longer route if you’re feeling

particularly wild

This area is perfect for stargazing, or just taking in

the beautiful landscape

INSPIRED TO DO YOUR

OWN WILD RUN?Share your photos and stories on our facebook

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run england | Running Fitness

On The Run is an innovative modern running club

run england groups…

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 www.runengland.org

On The Run caters for all abilities, from the complete beginner to the more experienced runner.

“We were approached by Abbi McKane from Run England who’d heard about how

we’d tripled the membership at our old club,” explains Run Leader, Monika Yarnell. “We [Monika and her husband, John] had just got married and were thinking of taking a break. That break lasted approximately one week after we looked at the venue Abbi had in mind, not to mention the arm twisting!”

Monika has run multiple marathons, as has John – who is also an Ironman triathlete. They, and all of On The Run’s leaders are passionate about running, regardless of whether it is simply for fun or training for a specific event or race. “There were no specialist beginner running groups in town,” says Monika, “and we wanted everybody to feel they could run no matter their shape, size, age or level of fitness. We empathise with beginner runners because we’ve been there too and know how it feels, and how scary it can be to join a club. Which is why we go

out of our way to make people feel welcome.” On The Run are extremely proactive about

encouraging complete beginners to come and join in, holding specifically designed run/walk sessions to ease novices into running. “Even if you’ve never owned a pair of running shoes in your life then come along and get stuck in. All you need to do is turn up, we’ll take care of the rest.” The group meets at Aylesbury Tennis and Squash club three evenings a week (Mon/Tues/Thursdays) and offers a first free ‘taster’ session as a further incentive to encourage more people to give running a go.

FIELDS AND FANCY DRESSLocated in the country town of Aylesbury, in Buckinghamshire, On The Run makes good use of their surroundings. “We run in the beautiful Chilterns,” explains Monika, “where there are hills, woodlands, and flower-filled fields in summer. The Grand Union canal gets lots of visits from us too, often at night with torches. We mostly run on road, as one large group, regardless of ability. Aston Park and Wendover Woods are beautiful areas to train in.

on the run

Monika (second row, third from left) is passionate about running and won UK Run Leader of the year in 2013


“Special events such as Christmas, New Year, Easter and Halloween see us holding family events with fancy dress runs. We are working closely with local group Florence Nightingale Hospice Charity, organising and sponsoring a Superheroes 5k run (on 3 May) in the town centre of Aylesbury. We are also entering a team event of approximately 25 runners in to a 10-mile race called ‘Hell in the Chilts’. We’ll be dressed as cops and robbers.”

EVERYONE INCLUDEDOne particularly inspiring member of On The Run is Helen Chapman, an incredibly determined amputee. “No barriers for this woman!” attests Monika. “Helen runs using ‘Pinky Powerleg’, her prosthetic, and she

does EVERYTHING! She has recently become an ambassador for the Dirty Dozen series of obstacle races, which includes climbing, jumping and lots of mud. Helen also enters triathlon races and is part of the On the Run team for Endure 24, taking place this June, where we will be running as a team continuously for 24 hours. Truly inspirational, always happy and never moans.

“Our group ethos is ‘Relax, have fun and you won’t feel the pain!’ We include EVERYBODY no matter of their age size or ability. We make them believe in themselves and instill a ‘can do’ attitude. We always run as a large group, regardless of pace, in line with Run England guidelines. Our leaders are all experienced and qualified and love being part of a large running community. Everyone works together. No segregation.

“We focus on the fun; people don’t realise how hard they’re working and are astounded when they see the mileage they’ve achieved. We actively encourage members to bring their children along to join in. It’s essential to bring the youngsters on for the future of our town.”

Nominate your group by emailing [email protected] (making the subject ‘Run England’).

Describe the group in three words… Dynamic. Vibrant. Thrilling.

What is your annual highlight?Endure 24 team event, and National holiday runs/events; e.g. Christmas, Hallowe’en, New Year.

If your group was an athlete, who would it be? Eddie the Eagle in running shoes! We have a great time, a good laugh, yet we get results.

How many members do you have?Approx 100, going up with every session.

Age range? 0-100; we cater for mums with buggies and everyone else!

How many weekly training sessions do you hold? Four: three coached structured sessions plus one social long slow run.

www.ontherun.me.uk

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COMMUNITYShare your photos and stories on our facebook

page or tweet us @Runfitmag

Essential info “Our group ethos is ‘Relax, have fun and you won’t feel the pain!”

Innovative use of a multi-storey car park

The OTR party bus is equipped with a loud sound system, disco ball and smoke machine

Fancy dress for the challenging ‘HellRunner’ off road 10-mile race in January 2

Wading through neck-deep freezing water at HellRunner


EVENTS ROUND-UP | Running Fitness

Running doesn’t have to cost a fortune. This month we’ve gathered a selection of GREAT VALUE RACES to pick from

VALUE EVENTS

5 BEST


Running Fitness | EVENTS ROUND-UP

2

1GREAT LANGDALE ROAD RACESWHERE: Langdale Valleys, Lake

DistrictWHEN: 12 September 2015COST: £17 - £22FEATURES: Enter the half or full marathon and run in one of the most scenic parts of England. Some serious hills and stunning views. These races (organised by volunteers and with all funds going to good causes, like buying sports kit for primary school kids) remind you why you run – to enjoy the moment! Make a weekend of it with the family; kids can race in the family fun run (£3). There are also team and individual prizes. See website for full details/races. http://greatlangdaleroadraces.co.uk

2SOUTH DOWNS TRAIL SERIESWHERE: Start at Slindon, West

SussexWHEN: 20 June 2015COST: £62 per relay team, £8 for fun runFEATURES:A team-spirited, challenging and stunning trail event. Choose from the marathon (or relay), half, or family trail fun run. Good value for money with medal, goodie bag, t-shirt, free parking, drink stations, two gel stations, professional medical backup, prizes for fi rst three male and female, m/f teams, Masters teams 40, 50+. A great race for participants and spectators alike! The family trail fun run is 3.5 miles for those who want to dip their toes into trail running! Organised by 2:09 Events

Ltd. Visit the website for their UK and global races!www.209events.com

3FIXADDICTION 5K AND 10KWHERE: Dorney Lake, WindsorWHEN: 18 July 2015

COST: From £16FEATURES: A fun day of racing – 5k or 10k. There’s also a triathlon on the same day, if you feel like challenging yourself! Drinks, snacks, medal, chip timing, and a great atmosphere. Enter a team, and children can race if accompanied by an adult. See website for details of all fi x addiction events. http://thefi xevents.com

4PARKRUNWHERE: Your local park!WHEN Every Saturday, 9am

COST: Free; just register, bring your barcode along, and run! FEATURES: 5k events on your doorstep. parkrun and junior parkrun (2k) are all about getting active, community

spirit, and enjoying the great outdoors. Courses are well-marked, marshalled and time chipped. www.parkrun.org.uk

5HIGHLAND PERTHSHIRE RUN/CYCLE EVENTSWHERE: Aberfeldy, Scottish

highlandsWHEN: 5 September 2015RUN COST: £40 – marathon; £30 – half marathon (pre 1 July, then add £5)CYCLE COST: £25 – marathon; £20 – half (pre 1 July) FEATURES: Run or cycle the half or full marathon in a glorious location. These races are value-packed! Weekend package and all races include free camping and parking, a pasta party, and fi nisher’s medal, snacks, leg massage, shower and traditional ceilidh after party! Plus commemorative gift. Download the entry form/see website for further details. highlandperthshiremarathon.co.uk

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86 runningfi tnessmag.com Juy 2015

EVENTS | Running Fitness

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ROVING REPORTER

TOUGH MUDDER… I did it! This month’s ROVING REPORTER tackles the

notorious Tough Mudder. Would you?

WHY DO YOU RUN?It’s a great way to stay fit, which is important for my career as some of the cars are quite physically demanding.

It really helped having a personal trainer to prepare for the Tough Mudder. Laura Hewitt (at David Lloyd) looked through past Tough Mudder events, and then concentrated on working the precise muscles and movements I would need. She devised an eight-week programme to fit the stamina side as well as the upper body and core strength.

TELL US ABOUT THE EVENT?The event was just under 11 miles of hills, obstacles and of course, mud! After a group warm up, we went straight into a steady one-mile hill run towards the first obstacle. This was a gentle start, a 10ft high wall. From then on it was steeper and steeper hills, with even more mud.

At each obstacle the onus was on teamwork and camaraderie, without this there’s no way you can make it past. After making it up some of the ramps and walls, you’re required to then hang over and help the next ‘mudder’. There are marshals at each obstacle

giving you extra motivation whilst also picking out the more creatively dressed competitors.

The very last part was ‘Everest’, a half-pipe wall which needed one last sprint and a leap into the hands of fellow mudders to pull you up. Once you were over, it was a short half mile up then downhill towards the final challenge: a 10m dash through 10,000 volt wires.

WHAT WAS THE BEST BIT?Knowing that we covered every inch and completed every obstacle, and more so, seeing my teammate, Chris Astley, complete the entire event in 3.5hrs, just six weeks after rupturing his ankle ligaments.

WOULD YOU DO IT AGAIN?Absolutely. I found it better than running a half marathon as there’s a more of a physical challenge. The sense of achievement as you look back at what you did only makes you hungry to go again.

James took on the challenge to raise money for Macmillan Cancer Support and Crisis. Visit www.justgiving.com/teams/Toughmudderlondon to donate.

FANCY BEING OUR NEXT ROVING REPORTER?Contact the team at [email protected] (making the subject of your email ‘Roving reporter’)

Runner BioName: James YoungAge: 38

Occupation: Motorsport and Supercar instructorRunning ability: Average!Event: Tough Mudder London West, 3 MayDistance: 11 milesLocation: Fawley, BucksWebsite: www.toughmudder.co.uk

Back on the run after crawling through a tunnel of ‘tear gas’

They did it! Chris and James finish with a celebratory beer



Sure Run To The BeatLondon’s only music 10k

EVENTS PREVIEWS

Runners taking part in the Sure Run to the Beat 10k this September will be treated to a whole new music experience, with four high intensity music zones, improved music points and carefully curated motivational

playlists due to a partnership with leading music streaming service, Deezer.

Keeping runners energised as they make their way around the course, each of the four high intensity music zones will feature its own unique theme and Live DJ. The mix of sounds and visual experiences includes a high intensity ‘Electric Avenue’, festival vibe-themed ‘Sounds of the Summer’ and a final kilometre where runners will be able to choose the music to motivate them across the finish-line. Runners will also be encouraged to plug into specified playlists via the Deezer app at certain points on the course to boost them with energy and keep them pumped up as they enter the famous Festival Finish.

To celebrate the day’s achievements, the headline act will provide an epic after party atmosphere at the Festival Finish. With a DJ announcement to be made in the coming months, incredible music, a pumping beat and summer vibes are guaranteed to provide a

running experience like no other. James Robinson, managing director of event

organisers IMG Challenger World enthused: “We’ve listened carefully to the feedback of our runners and as a result are upping our own tempo […]. The event will become a fully immersive music experience like nothing our runners have experienced before.”

Full details of how to get involved in naming the final zone and choosing the finishing music are on SureUK’s Facebook page: www.facebook.com/SureUK.

The Sure Run to the Beat Official Profile is now live on Deezer with a multitude of ready-made playlists, plus more will be added and announced as the event draws closer www.runtothebeat.co.uk

Essential InfoDate: 13 SeptemberLocation: Wembley Park, LondonPrice: £37.60Race info and online registration: www.runtothebeat.co.uk


EVENTS ROUND-UP | Running Fitness

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Runners taking part in this year’s Cheltenham Half Marathon will be treated to all that this beautiful regency town has to offer, enjoying an intimate tour along traffic-free roads accompanied by captivating scenery.

The one-lap, 13.1-mile journey will start and finish next to Pittville Park, taking in the sights of the tree-lined Promenade towards Montpellier, and the broad, flat streets of Lansdown Road.

Cheltenham’s iconic racecourse will once again play its part in the latter stages of the race, with a dedicated entertainment zone including music, added cheer points and much more to help motivate Cheltenham’s runners past the final finish-post!

Following on from the great success of 2014’s race, where entry numbers doubled on the previous year, this year’s race has already attracted an incredible 3300 pre-registrations. Jamie Warren at GO2, said: “The interest in Cheltenham’s Half Marathon demonstrates that there is a rapidly growing appetite for running across the South West. […] we have high expectations that this year’s half could be biggest that Cheltenham has ever seen!”

All participants will receive a winner’s medal and goody bag. There will be chip timing (live results and text message with your official time) and the event offers secure bag drop and changing facilities, regular drink stations and post-race massage.

Group bookings are available – see website. www.cheltenhamhalf.co.uk

Essential InfoDate: 27 SeptemberLocation: Cheltenham, GlosPrice: (early bird) £26 affiliated runners; £28 unaffiliatedRace info and online registration: www.cheltenhamhalf.co.uk

Cheltenham’s Half MarathonRegency splendour and Cotswold charm

“We have high expectations that this year’s half marathon could be the biggest that Cheltenham has ever seen!”



WE LOVE MANCHESTER 10KThe ‘people’s run’ that supports local residentsDate: 12 JulyLocation: ManchesterPrice: Standard entry £20; club runner £18The 2015 We Love Manchester 10k Run returns this summer. The race starts and finishes at the Regional Athletics Arena at SportCity, following a route around the outside of the Etihad Stadium and the local area.

Runners start on the track before heading out through Sportcity and on to closed roads around the local area. After a first loop of around 6.5km, the course comes back into the campus for the start of a second loop and a finish on the track itself, in front of hundreds of cheering supporters.

Known as ‘the people’s run’, this friendly 10k event raises money for the We Love Manchester Charity. A key focus of the charity is on children, young people, families and older people experiencing disadvantage with the purpose of making a difference to people’s lives.

Lord Mayor of Manchester Councillor, Sue Cooley, said: “The 10km Run is always a spectacular event and it’s heart-warming to know that so many people are willing to take part and raise money for charity. […] Last year saw more than 3500 people take part, and I hope to see even more runners signing up for a magnificent day.”

Marathon legend and Sports Tours International ambassador, Ron Hill MBE, agrees. “The We Love Manchester 10k run truly is the ‘people’s run’ and I am proud to be a part of such a great incentive for Manchester. It is a fantastic run and great to see so many local communities get involved.’’

The first three people to finish will win a cash prize; £250 for the winner, £150 for second place and £75 for third place. The run also includes free onsite parking, chip timing, medal and commemorative t-shirt.www.manchester10k.com

FOWEY RIVER TRIATHLONThe Ironman of CornwallDate: 20 SeptemberLocation: CornwallPrice: £45 (BTF Member); £50 (Non-members)The Fowey River Triathlon was conceived by the Fowey River Lions Club 32 years ago. Being one of the first triathlons in Cornwall, the course is unique as it starts and finishes on Fowey Town Quay, taking in the village of Polruan after swimming the 600m across the river Fowey, then cycling up Polruan hill and on to the town of Lostwithiel. Particpants then run the 12k via the back roads, and two fields to the finish on Fowey Town Quay. Although the distances of the disciplines make this a sprint triathlon, many a competitor has rated the course as ‘the Ironman of

MAIDENHEAD HALF MARATHONFifth anniversary specialDate: 6 SeptemberLocation: Maidenhead, BerkshirePrice: Half Marathon: £24.00 (UKA affiliated club runners); £26.00 for all other runners. Mini marathon: £7Over 3000 runners are expected to take to the start-line for a 13.1-mile route of beautifully scenic fast, flat roads incorporating the banks of the River Thames. The two-lap course, which begins in the town centre, has been designed for fast times, perfect for runners of all abilities

Cornwall’. Entry is usually restricted to 100

competitors but has been increased to 150 for this special 30th event. All those who complete the course will receive a special 30th event t-shirt and medal. Prizes will be awarded to the age groups 17-19, 20-39, 40-59 and 60+ male and female; for fastest swim, cycle and run; for fastest overall and fastest lady; with a local prize for the fastest person with a PL23 post code. As well as trophies, the winner will also each receive a bottle of champagne to celebrate.

The event will be fully marshalled with time keepers, safety boat crews, etc. Fowey River Lions Clubs is a community service organisation so all profits from the event will be donated to charity. www.foweyrivertri.com

and goals.Race organiser, Purple Patch Running,

and The Royal Borough of Windsor and Maidenhead Council, have worked hard to develop a route that is not only fast and picturesque, but also spectator-friendly.

Chris Donald, Race Director, added: “To mark the fifth year anniversary of the event we will be ‘honouring’ our Maidenhead Half Marathon stalwarts. All runners who will be running the race for the fifth consecutive time will receive an iconic gold race number so they can share their achievements with the supporters out on the course.”

An event for all the family, young budding runners can also take part with two junior races that day. The one-mile Mini Marathon and 800m Micro Marathon provide the perfect chance for children under 17s to join others on a route around the town centre, with medals for all finishers and special prizes awarded to the top three in each age group, from under 7s to under 17s.www.purplepatchrunning.com

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CHOCKS AWAY FOR THE

SPITFIRE 10K

Sunday 6 SeptEmBer 9am start

Visit rafmuseum.org.uk/whatson to book your place

This brand new 10K event starts in the grounds of the RAF Museum in North London. Run through the museum, underneath the Lancaster Bomber, Vulcan Bomber and out onto a flat road course.

£20 standard entry fee, all funds raised go towards furthering the work of the RAF Museum.

The Royal Air Force Museum London, Grahame Park Way, Colindale, London, NW9 5LL 0208 205 2266 [email protected]

7586 145x210.indd 1 13/05/2015 14:42

MAY 2015LONDONType: Multi terrain30 May 2015RUN RICHMOND PARK 10K RACE 5 2015Venue: Sheen Gate, Richmond ParkSW18 8BJPrice: £17Contact: The Fix UK Ltd, The Fix UK, Suite 2, 31

Inspired to take part in a race? Our EVENTS LISTING guide has some of the best races coming up EVENTS LOCATORRunning Fitness

Ashley Road, Epsom, Surrey KT18 5BD020 8144 0797info@thefi xuk.comwww.thefi xevents.comDistance: 10km

LONDONType: Multi terrain30 May 2015RUN RICHMOND PARK 5K RACE 5 2015Venue: Sheen Gate, Richmond Park, SW14 8BJPrice: £14Contact: The Fix UK LtdThe Fix UK, Suite 2, 31 Ashley Road, Epsom, Surrey KT18 5BD020 8144 0797info@thefi xuk.comwww.thefi xevents.comDistance: 5km

LONDONType: Multi terrain30 May 2015

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.*The editor reserves the right to edit listings, and cannot be held responsible for errors.

THE GAUNTLET GAMES: LONDONVenue: Trent Park, London, EN4 0PSPrice: £29Contact: TGladiator Events07809 564310info@gladiatorevents.co.ukwww.thegauntletgames.co.ukDistance: 10km

SCOTLANDType: Road30 May 2015EDINBURGH MARATHON FESTIVAL - 10KVenue: Holyrood Park, EHPrice: £25.70Contact: TGSI Eventswww.edinburgh-marathon.comDistance: 10km

SCOTLANDType: Road30 May 2015EDINBURGH MARATHON FESTIVAL - 5KM

Venue: Holyrood Park, EHPrice: £15.40Contact: TGSI Eventswww.edinburgh-marathon.comDistance: 5km

SCOTLANDType: Multi terrain30 May 2015SUBWAY HELPING HEARTS FAMILY 5K SERIES Venue: Strathclyde ParkML1 3EDContact: TThe Heart Research UK Fundraising Team0113 234 [email protected]: 5km

SOUTH EASTType: Trail30 May 2015DISCOVERY RUN

www.perkinsgreateasternrun.co.uk PERKINS GREAT EASTERN RUN @PERKINSGER

PETERBOROUGH CITY COUNCIL PRESENTS

PERKINS GREAT EASTERN RUNSUNDAY 11 OCTOBER 2015

www.perkinsgreateasternrun.co.ukwww.perkinsgreateasternrun.co.ukwww.perkinsgreateasternrun.co.ukwww.perkinsgreateasternrun.co.ukwww.perkinsgreateasternrun.co.ukwww.perkinsgreateasternrun.co.uk

Principal sponsor

Organised by

Historic city centre route.Flat and fast!

1919 - GER Advert Runners World.indd 1 01/05/2015 11:55

Venue: Petworth House, GU28 0AEPrice: £14.50, £22.50, £29.50Contact: Professional Sports Group01276 [email protected]: 5km

SOUTH EASTType: Multi terrain30 May 2015THE 7TH ROCKABILLY 5 MILE RACEVenue: The Royal Oak PubTN31 7SYPrice: £11 attached /£13 unattached £2 extra on the day Contact: Martin Burke, Teviot, Malthouse Lane, Peasmarsh, East Sussex TN31 6TA01797 [email protected]/events.php?id=47Distance: 5miles

SOUTH WESTType: Trail30 May 2015COTSWOLDS 10KM RUNVenue: Lake 62, Ashton Keynes SN6 6QXPrice: £11.00/£13.00Contact: Luke ShipwayThe Annex Townsend Farm Poulshot Devizes Wiltshire SN10 1SD

07595 [email protected]/event/cotswolds-5-10km-run/171Distance: 10km

SOUTH WESTType: Trail30 May 2015COTSWOLDS 5KM RUNVenue: Lake 62, Ashton Keynes SN6 6QXPrice: £7.00/£9.00Contact: Luke Shipway, The Annex Townsend Farm Poulshot Devizes Wiltshire SN10 1SD07595 [email protected]/EVENT/COTSWOLDS-5-10KM-RUN/171Distance: 5km

SOUTH WESTType: Multi terrain30 May 2015UMBORNE UGVenue: Umborne hall, ex13 7qlPrice: £6 aff. £8 unaff. £2 extra on the dayContact: Rick wood, Pear Tree Cottage Shute Axminster Devon EX13 7QGrickandeleanor@tiscali.co.ukwww.axevalleyrunners.org.ukDistance: 10k

WALESType: Fell30 May 2015EXCALIBURVenue: Start point at Bwlah Penbarras, Meol FamauPrice: £40 for marathon, £35 for half marathonContact: Claire House0151 343 0883events@claire-house.org.ukwww.conquerexcalibur.org.ukDistance: 26.2miles

WALESType: Multi terrain30 May 2015FAIRLINE ABERSOCH 10KVenue: Abersoch LL53 7DSPrice: £18 - £20Contact: Sensation Group01758 [email protected]: 10km

WALESType: Trail30 May 2015Venue: United Kingdom SA13 2RJPrice: £16Contact: Graham Rowland

13, Brynvarteg Estate Bryn SA13 2RJ Port Talbot West Glamorgan+44 1639 [email protected] lybryn.btck.co.ukDistance: 6.8miles

WALESType: Multi terrain30 May 2015MIGHT CONTAIN NUTS TRAIL RD2Venue: Brecon Beacons LD3 7JEContact: Might Contain Nuts2 Woodlands Heol - Las Talgarth PowysLD3 0PHwww.mightcontainnuts.com Distance: 10miles

WALESType: Multi terrain30 May 2015MIGHT CONTAIN NUTS ULTRA RD2Venue: Brecon BeaconsContact: Might Contain Nuts2 Woodlands Heol - Las Talgarth PowysLD3 0PHwww.mightcontainnuts.com Distance: 40 miles International

CHINAType: Multi terrain31 May 2015

GOBI MARCH (CHINA) 2015Venue: Hami Region, Xinjiang Province, ChinaPrice: USD$3600Contact: 4 Deserts Race [email protected]/gobimarch/Distance: 250kmInternational

GERMANYType: Road31 May 2015MAZDA IGA-LAUF BERLIN 2015 Venue: Garten der Welt Berlin 12685Contact: Golazo sports GmbHMaxdorfer Steig 7 Berlin (Germany) 107130049 30 24 31 99 [email protected]/Mazda-IGA-Lauf-Teilnehmerinformation.htmlDistance: 5km

NORTH WESTType: Road31 May 2015KIRKBY STEPHEN 10KM ROAD RACEVenue: Kirkby Stephen CA17Contact: Philip Cooper5 Old Midland Cottages Kirkby Stephen Cumbria CA17 4LF017683 71853philcooper@howgillharriers.co.ukwww.howgillharriers.co.ukDistance: 10km

SCOTLANDType: Road31 May 2015EDINBURGH MARATHON FESTIVAL 2015 - FULL MARATHONVenue: EdinburghContact: Edinburgh Marathon Festivalwww.edinburgh-marathon.com/?marathon_eventinfoDistance: 26.2miles

SCOTLANDType: Road31 May 2015EDINBURGH MARATHON FESTIVAL 2015 - HALF MARATHONVenue: EdinburghContact: Edinburgh Marathon Festivalwww.edinburgh-marathon.com/?half_marathon_eventinfoDistance: 13.1miles

SOUTH EASTType: Multi terrain31 May 2015THE RYE 10 MILEVenue: empson’s SupermarketTN31 6YDPrice: £16.00 ATTACHED £18.00 UNATTACHED £20.00 ON THE DAYContact: Martin Burke, Teviot, Malthouse Lane, Peasmarsh, East Sussex TN31 6TA01797 [email protected]/events.php?id=60Distance: 10miles

SOUTH WESTType: Road31 May 20152015 BRISTOL 10KVenue: Bristol Harbourside BS1Price: various including club discountsContact: Bristol City Council01782 [email protected]: 10km

WALESType: Cross Country31 May 2015RACE FOR LIFE 5K CAERNARFONVenue: Coed Helen Recreation GroundLL54 5RPContact: Cancer Research UK www.raceforlife.orgDistance: 5km

JUNE 2015SOUTH EASTType: Road04 June 2015THE 4TH GRAVESEND CYCLOPARK 10K Venue: Cyclopark DA11 7NPPrice: £11.00 attached £13.00 unattached £13/£15.00 on the night Contact: Nice Work, Teviot, Malthouse Lane, Peasmarsh, East Sussex TN31 6TA01797 [email protected]/events.php?id=58Distance: 10kmInternational

CZECH REPUBLICType: Road06 June 2015MATTONI CESKE BUDEJOVICE HALF MARATHONVenue: Premysl Otakar II square, Ceske BudejoviceContact: Tempo Team [email protected]: 21.1km

EAST MIDLANDSType: Road06 June 2015NO WALK IN THE PARKVenue: Queen’s Park Cricket Pavilion, Chesterfi eld S40 2NDPrice: £3/£5 On the day onlyContact: John Cannon01246 [email protected]/Distance: 10km

NORTH WESTType: Road06 June 2015BENDRIGG 10KVenue: Bendrigg TrustLA8 0NRPrice: £8 affi liated, £10 u/a

Contact: :Lynne Irish, Bendrigg Trust Old Hutton Kendal Cumbria LA8 0NR01539 [email protected]: 10km

NORTH WESTType: Road06 June 2015HALEWOOD 5K FREE MONTHLY RACE JUNE 2015Venue: The Environment Centre, Okell Drive, Halewood, Liverpool L26 7XBPrice: Free raceContact: Knowsley harriers ACn/a Entry on the day only 0151 220 [email protected]/merseyvend-north-west-5k/Distance: 5km

SOUTH EASTType: Multi terrain06 June 2015OTMOOR CHALLENGEVenue: Horton-cum-Studley OX33 1ADPrice: £12 on the day, £10 in advanceContact: Otmoor Challenge Association - Jill MeyjesSee website for details 01865 351496charles.meyjes@btinternet.comwww.otmoorchallenge.co.ukDistance:

SOUTH EASTType: Cross Country06 June 2015RUNNER’S WORLD FESTIVAL OF TRAIL AT BEDGEBURY FOREST 10KVenue: Bedgebury Forest TN17 2SJPrice: £31.50Contact: Rat RaceRat Race Events LTD Unit 4, Stirling Park Berliot Way York Yorkshire YO30 4WU01904 [email protected]/Distance: 10km

SOUTH EASTType: Cross Country06 June 2015RUNNER’S WORLD FESTIVAL OF TRAIL AT BEDGEBURY FOREST HALF MARATHONVenue: Bedgebury Forest TN17 2SJPrice: £42.00Contact: Rat Race, Rat Race Events LTD Unit 4, Stirling Park Berliot Way York Yorkshire YO30 4WU01904 [email protected]/Distance: 13miles

SOUTH EASTType: Trail06 June 2015

THE OMEN 66.6 ULTRAVenue: GuildfordPrice: £66.6 (early bird)Contact: David Chapman07512 [email protected]/pages/The-Omen-666-Ultra/1514736818791682Distance: 67miles

SOUTH WESTType: Road06 June 2015ST. MARY’S 5K RUN, YATE, BRISTOL - 6TH JUNE 2015 11AMVenue: Yate BS37 5BGPrice: £7Contact: St. Mary’s SchoolSt. Mary’s School Church Road Yate South Gloucestershire BS37 [email protected]: 5km

WEST MIDLANDSType: Fell06 June 2015DARRENS DASH HILL RACEVenue: Longtown Community Primary SchoolHR2 0LEPrice: £11.00 attached, £13.00 unattached EOD £2.00 extra.Contact: Mike Fawcett01873 [email protected]/darrens-dashDistance: 6miles

WEST MIDLANDSTrailType: 06 June 2015THE 10K CHASE CHALLENGE 2015Venue: Cannock Chase Visitors CentreWS12 4PW Price: £13.50Contact: Mash [email protected]: 10km

EAST MIDLANDSType: Road07 June 2015DERBY RAMATHONVenue: United Kingdom DE24 8XLPrice: £22 Affi liated / £24 Unaffi liatedContact: Ramathon07799 [email protected]: 13.1miles

EASTERNType: Trail07 June 2015Stour Valley MarathonVenue: Nayland CO6 4JHContact: Kevin [email protected]

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EASTERNType: Multi terrain07 June 2015THE FLAMING JUNE HALF MARATHONVenue: Histon Cambridge CB24 9NUPrice: £22Contact: Neil Davies8 Dwyer Joyce Close Histon CambridgeCB24 9JZ01223 [email protected] amingjunehalf.co.ukDistance: 13.1miles

LONDONType: Trail07 June 201538TH SURREY HILLS RACE - 10KMVenue: Surrey Hills RH4 3DGPrice: £8 in Advance, £10 EODContact: Dan Findlay-Robinsondanfi [email protected]/events/surreyhills2015/Distance: 10km

LONDONType: Trail07 June 201538TH SURREY HILLS RACE - 18KMVenue: Surrey Hills RH4 3DGPrice: £8 in Advance, £10 EODContact: Dan Findlay-Robinsondanfi [email protected]/events/surreyhills2015/Distance: 18km

LONDONType: Trail07 June 2015Price: Surrey Hills Race - 30kmVenue: Surrey Hills RH4 3DGPrice:£8 in Advance, £10 EODContact: Dan Findlay-Robinsondanfi [email protected]/events/surreyhills2015/Distance: 30km

NORTH WESTType: Cross Country07 June 2015RACE FOR LIFE 5K LEIGH Venue: Pennington Flash WN7 3PAContact: Cancer Research UK www.raceforlife.org

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SOUTH EASTType: Trail07 June 2015ASHRIDGE TRAIL HALF MARATHONVenue: Ashridge House, Berkhamsted, Hertfordshire HP4 1NSPrice: £20.00 before 31st December 2014Contact: Rennie Grove Hospice Care01442 [email protected]/ashridgeTrail Distance: 13miles

SOUTH EASTType: Trail07 June 2015HERCULES FESTIVAL OF SPORT - NORTHWOOD

Venue: Merchant Taylors - Northwood HA6 2HTPrice: 10K £20.00 5K £15.00 1.5K £5Contact: Hercules Events+44 1923 [email protected]/hercules-festival-of-sport-northwood/Distance: 10km

SOUTH EASTType: Cross Country07 June 2015NEEDLES XC HALF MARATHONVenue: Freshwater PO40 9XHPrice: £13/£15Contact: West Wight Sports Centre01983 [email protected]/needles-halfDistance: 13.1miles

SOUTH EASTType: Road07 June 2015THE 3RD MEDWAY 10KVenue: Medway Park ME7 1HFPrice: £13.00 attached £15.00 unattached £20.00 on the day Contact: Martin Burke Teviot,

Malthouse Lane, Peasmarsh, East Sussex TN31 6TA01797 [email protected]/Distance: 10km

SOUTH EASTType: Road07 June 2015WORTHING 10KVenue: Worthing BN11 3QDPrice: £15 / £17Contact: Runbase [email protected]: 10km

SOUTH WESTType: Multi terrain07 June 2015BRADLEY STOKE 10KVenue: Bradley Stoke BS32 8HLPrice: Affi liated clubs £13.00 Unaffi liated £15.00Contact: Sole SistersBradley Stoke 10k Run c/o 98 Cooks Close Bradley Stoke Bristol BS32 0BB07967 [email protected]/bradleystoke10k.phpDistance: 10km

WEST MIDLANDSType: Road07 June 2015DORRIDGE FUN RUNVenue: Dorridge, Solihull B93 8DXPrice: £12.50 Adults £6 Children (under 11)Contact: an CurtisThe Parish Offi ce, St. Philip’s Church Centre, Manor Road Dorridge Solihull West MidlandsB93 [email protected]://www.dorridgefunrun.orgDistance: 3miles

NORTH EASTType: Multi terrain10 June 2015HAIGH HALL 4 MILE RACES - 2Venue: HAIGH HALL, SCHOOL LANE, HAIGHContact: Wigan Phoenix

Paul Carroll 21 Pilgrims Way Standish Wigan WN6 0AJwww.wiganphoenix.org.ukDistance: 4miles

SOUTH EASTType: Trail11 June 2015DINTON PASTURES 5KM/10KM SUMMER SERIESVenue: Dinton Pastures Country Park RG10 0THPrice: from £11Contact: Ellie Barnes0118 988 2444ellie@barnesfi tness.co.ukwww.barnesfi tness.co.uk/event/dinton-5km 10km-summer-seriesDistance: 5km

EAST MIDLANDSType: Road12 June 2015NOTTS 10 MILE ROAD RACE AND 1 MILE FUN RUNVenue: National Water Sports Centre Holme Pierrepont NG12 2LUPrice: 10 Mile £13 Affi liated £15 non affi liated T-shirts £5 Fun Run £3Contact: Martin WhitehouseNotts 10 c/o Promotional displays Canterbury Mill Canterbury Road(Off Ilkeston Road) Nottingham Nottinghamshire NG8 1PQ0115 985 [email protected]: 10miles

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13 June 2015ISLE OF SKYE HALF MARATHON AND FUN RUNVenue: PortreeIV51 9ETPrice: £25Contact: Scott Milnec/o Portree High School Viewfi eld Road Portree Skye IV519ET01478 [email protected]: 13.1miles

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WALESType: Multi terrain13 June 2015DYSYNNI TRAIL FESTVenue: ywynContact: WatsOn Events07748 [email protected]: 1.45km

LONDONType: Trail14 June 2015SECOND SUNDAY 5Venue: Richardson Evans Memorial FieldsSW15 3PQContact:hames Hare and [email protected]: 5miles

LONDONType: Multi terrain14 June 2015THE CAPITAL RUNNERS RICHMOND PARK 10K - RACE 4Venue: Richmond Park SW14 8BJPrice: £16.00 ATTACHED £18.00 UNATTACHED £20.00 ON THE DAYContact:Nice Work, Teviot, Malthouse Lane,

Peasmarsh, East Sussex TN31 6TA01797 [email protected]/events.php?id=99Distance: 10km

NORTH EASTType: Road14 June 2015RUN NORTHUMBERLAND BAMBURGH 10KVenue: Bamburgh CastleNE69 7DFPrice: 12.50/14.50Contact: Richard Hunter14c Airport Industrial Estate Newcastle upon Tyne Tyne and Wear NE3 2EF07731 [email protected]: 10km

NORTH WESTType: Cross Country14 June 2015RACE FOR LIFE 5K WIGAN Venue: Haigh HallWN2 1PEContact: Cancer Research UK www.raceforlife.orgDistance: 5km

SOUTH EASTType: Road14 June 201526.2 TEAM CHALLENGEVenue: Braywick ParkContact: www.purplepatchrunning.comDistance: 2.62miles

SOUTH EASTType: Trail14 June 2015ORPINGTON HIGH ELMS 10KVenue: High Elms Country Park, Shire Lane, Farnborough, Orpington BR6 7JHPrice: Affi liated £12.50, Non affi liated £14.50, On the day £15.00Contact: Pippa Rudman07870 [email protected]/orpington10k/homepage.phpDistance: 10km

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FINAL THOUGHTSRealising the dangers that runners face, John wonders if we need a ‘RUNNER AWARE’ campaign

JOHN BREWER

My youngest daughter is a committed horse rider, but frequently returns home bemoaning the ignorance of car drivers who speed past her. The

‘Think Bike’ campaign has alerted drivers to the need to watch out for their fellow road users, yet we still hear of motor and pedal cyclists killed after impacts with cars and lorries, and I recently read of a collision between an out of control car and horse near my former home. However, I am increasingly concerned about the lack of respect and danger than runners face on our roads and lanes, and I fear that serious life-ending collisions may soon be occurring on a frequent basis.

I think the word ‘respect’ is key; horses and cyclists do, by and large, seem to command this of drivers, yet I get the feeling that runners are often seen as ‘fair game’, and hence ‘deserving’ (at best) a good soaking by driving swiftly through a puddle, or (at worst) a close shave by speeding past with only minimal deviation from the pre-determined direction of the

vehicle. Driving close to runners probably gives them a false sense of superiority, yet could easily result in disaster and life changing or threatening injuries.

TIME FOR A ‘RUNNER AWARE’ CAMPAIGN?During my training for this year’s London Marathon, I have lost count of the number of close shaves that I seem to have had with wing mirrors whilst running on roads and lanes. One particular incident involved a tractor and trailer, which, having stopped at a junction and clearly seen me running towards it, tuned towards me, filled the entire lane and caused me to climb onto the side of a hedge as it edged past, knowing that with one slip I could have been under the rear wheels. Another was a white van speeding towards me, with no attempt to slow down or move, leaving me to side-step in a manner that Jonny Wilkinson would have been proud of, apart from the fact that I ended up in a ditch.

Others I am sure will have had similar experiences with passing cars, vans, lorries and motor bikes. Of course we runners do

have a responsibility to ensure that we are visible and safe when we run, but the lack of awareness and respect shown by motorists to runners is an increasing concern. So, as well as ‘rider aware’ and ‘bike aware’ campaigns, is it about time we had a ‘runner aware’ campaign, and find ways of clamping down on those who try to turn themselves into Lewis Hamilton the moment they get behind the wheel of a car? Statistics on traffic accidents involving runners are hard to find, but there are, sadly, many reported incidents of runners being killed having been hit by vehicles when running. Most of these seem to be when runners are alone, and can occur with collisions from the front and from behind, with around 20 per cent of all collisions resulting in fatalities.

Education and awareness are crucial – one fatal accident is one too many. The implications of out of control car ploughing into a group on a training run, or even in a race, do not bear thinking about. A ‘runner aware’ campaign for motorists is, in my view, long overdue.

How safe are we running on the road?

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 directorof the Lilleshall Sports Injury and Human Performance Centre Follow John on Twitter @sportprofbrewer

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