Running Fitness UK-February 2015-XBOOKS

RUNNING FITNESS FEBRUARY 2015
INSIGHT: ADD SOME SPICE TO YOUR LIFE

T
S
JU .99
2
February 2015 2.99
ISSUE 181
ORIENTEERING
FLU
COUCH
TO 5K
SPICES
SUPPLEMENTS
Safety
steps
STAY INJURY
FREE AND
STRONG
EASY STEPS
TO START
RUNNING
WEIGHT LOSS
SUPER
SUPPLEMENTS
WINTER KIT
TO GET FITTER,
FASTER STRONGER
ESSENTIAL
Stay warm with

our winter kit p68
RUNNING FOR
WEIGHT LOSS
The smart way

to calorie count
MARATHON
TRAINING GUIDE
GET 26.2
MILES READY
RUN FASTER
TOP FLUBUSTING TIPS
RUN FURTHER
RUN STRONGER
CRAVING
ADVENTURE?
TRY ORIENTEERING
EXCLUSIVE
INTERVIEW
THE BRILLIANT
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EDITORS LETTER
KEEP IN TOUCH WITH

RUNNING FITNESS
Twitter: @Runfitmag
Facebook: facebook.
com/RunningFitness
THIS MONTHS
CONTRIBUTORS
Welcome
Sarah Russell: Youve

made it this far, in part four
of our marathon training
guide youll find the 12 week
training plan to guide you
through to race day. Well
also explain the importance
of running a half marathon.
Page 33
Sarah Ivory: From beetroot

to peppermint oil, krill oil to
caffeine, find out what new
supplements will be hitting
the market in 2015, and how
to get the most from them.
Page 26
Matt Phillips: Injury

prevention is simple, as
Matt explains this month.
You just need to follow his
simple seven steps, such
as more strengthening, less
stretching, and youll be
enjoying pain-free running.
Page 70
he New Year is the perfect

opportunity to rethink our lives, and
reassess our goals. Are you looking
to run your first ever race? Or perhaps
youve been inspired by our marathon
guide to tackle the 26.2 miles? If your aim
is to start running a bit more, maybe
nows the time to look on Run England
(www.runengland.org) and see if theres a
running group close by that will not only
provide motivation and support, but
perhaps some new friendships. Turn to
page 42 for our couch to 5k feature, with
top tips and training advice to get you out
on your feet and completing your first
run. Or you might have had a bad year of
niggles or a pain that wont seem to go
away try Matts advice for getting
through injury on page 23. Whatever your
aim, its important to think carefully about
last year, and what youd like from the
months ahead, be realistic but also
brave. We hope youll find plenty of
inspiration in the February issue of
Running fitness.
Now is the time that the cold weather
can take hold; catching a cold or even
the flu could be disastrous for your
training efforts. But help is at hand. We
have some top tips to beat flu on page
40, and its easier than youd think to give
your body a boost. And if thats not
enough to keep your immune system
fighting fit, Sarah Ivory looks at the

hottest new supplements coming into the
market; and the best bit, it doesnt need
to cost a fortune.
Theres plenty of inspiration in our
events guide this month too, including
our pick of five great 5k races, and our
roving reporter has been busy trying out
the Brooks Brighton 10k.
Weve also had a go at orienteering this
month. Ellie Ross packed her compass
and headed off for her first experience at
adventure racing. It might not be for
everyone, but orienteering can be a really
fun way to involve the family with your
running. You can find Ellies report on
page 47 (including her top tips), and
some essential adventure gear on page
52.
Whatever your goals for 2015, please
do let us know on Twitter, Facebook or
by email.
Id love to hear from you to discover
your perfect run, your views on the
magazine, and any questions you might
have for our team of experts. Get in
touch by email rf.ed@kelsey.co.uk or
using the sites above.
Natasha
NATASHA SHIELS, EDITOR
P32 ASK THE EXPERTS our team tackle all your

running-related questions
F E B R UARY 2015 R UNNI NG F I TN E S S M A G . C O . U K 5
42
33
Contents
Run Faster Run Further

On the cover
16 Insight: Add some spice to
your life
42 Couch to 5k - five easy

steps
Start your year with a little spice; these not

only add flavour but are packed full of
extra health benefits
Thinking of taking up running? Look no

further than our guide to give you the
confidence to start today
26 Super supplements
47 Craving adventure?
We show you whats hot in the supplement

market this year
February 2015
Issue 181
Run Stronger
33 Marathon training guide part four

This month we've given you the final
12-week plan
38 Running for weight loss?

Do you struggle to lose weight despite
clocking up the miles? Discover the truth
about calorie burning
40 Top flu-busting tips

Keep bugs at bay and stay fit and strong
6 R u nni ng f i t ness feb ruary 2015
Grab a compass and step outside your

comfort zone, as we take you on an
orienteering adventure
57 Interview with the brilliant

Brownlee brothers
This month we chatted to Alistair and
Jonny who are looking to conquer the
world of triathlon
68 Essential cold weather kit

70 Seven safety steps
Stay injury free and strong with our steps
to safer running
47
57
52
Columns
30 - Lazy girl running
The key to successful training is to enter
the right race
45 - Coach Tony
Have you discovered the simplicity of just
running?
64 - Technology
Do you wear fitness trackers to help
improve your health or to show off? Dave
investigates
98 - Home brew
John looks at the physiological differences
between male and female runners, and the
results are surprising
74 - Wild running
Go wild in Herefordshire
Up front
18 - Motivation
This months inspirational runner
20 - Food glorious food

Healthy chocolate cake - yes really!
23 - Spotlight on
getting through your injury. Follow our
steps to ensure you get stronger, quicker
Events
22 - Lessons from the team
92 Events listing
The team share the lessons theyve learnt
15.99
80 Events round-up
Readers share their thoughts
11 - Postbox
ANNUAL
SUBSCRIPTION
FOR ONLY
SEE PAGE 90
Five of the best 5ks, Abersoch Triple

Crown, Grantham Cup 10k, Manchester
Marathon Corporate Challenge, Valencia
Marathon, and Brooks Brighton 10k
I did it
Regulars
GO DIGITAL
Find your perfect race

F E B R UARY 2015 R UNNI NG F I TN ES
ESSMAG.CO.UK 7
Photo of the month - courtesy of Abersoch Triple Crown

Launched in 2014, the Abersoch Triple Crown combines three
races: the Fairline Abersoch 10K, the Abersoch Sprint Triathlon,
and the Chaparral Abersoch Half Marathon. All three take place in
Abersoch, in North Wales.
This remarkable picture captures Fairline Abersoch 10K from
above. Find out more about these races in our events round-up.
LETTERS
Postbox
Wed love to hear your views, news and reviews

Tweet us @
Runfitmag
Like us at Facebook: facebook.

com/RunningFitness
MINDFULNESS beats the pain!

LETTER
OF THE
MONTH
ear Running fitness, I wanted to

write to you about a recent
change to my running practice.
I have been running for enjoyment
ever since my 20s. I am now 52 years
old and still love the sensation of
freedom. I subscribe to Running
fitness and look forward to your new
insights and the sense of belonging to
a community. A common experience
of mine was that I spent much of my
time fighting off the pain and aching
sensation in my legs when running
anything from a marathon to a 10k. It
is a mental effort dominated by
running at the edge of tolerability.
This year I was lucky enough to
attend a MINDFULNESS course and
realised that I could apply this to
running. On Remembrance Sunday I
ran the Dalby Dash. I decided to

change one aspect of my race
behaviour. When I started to feel the
pain of lactic acid in my legs and
burning in my chest, I chose not to
fight it and simply accepted the
sensation. At the same time I
searched through the other sensations
in my body and found areas that
actually felt relaxed and calm and
focused more on them. In so doing, I
balanced myself. As a result the pain
in my calves and thighs was less
troublesome because I could focus on
soft shoulders, a relaxed breathing
pattern and a smooth running gait.
The negatives and the positives were
equally accepted. This whole strategy
made for a much more enjoyable race;
my head was up and on my face was
a smile.
With this new sense of balance, my
attention was released to focus on
enjoying the race and awareness of
the beautiful forest scenery, and yet at
the same time I was able to push my
speed. This application of mindfulness
worked for me because as I crossed
the line, I was amazed to see that I
had improved my PB by a whopping
four minutes! Wow!
Best wishes, Andrew Phillips
I run for fun

I just read your article in Running fitness
(Dec 2014) about printed t-shirts, and you
are so right. I have a car sticker which reads:
I run for the fun... and because I can! Ive
had lots of good comments on this, so hope
it inspires others asI drive along.
Great magazine, keep up the good work.
Mrs Callaghan
Coping with arthritis

I have just read the ask the injury prevention
expert question in the December issue from
Phil Smith. I would just like to pass on my
encouragement to him to have the operation.
I had the same procedure three years ago as
I had severe arthritis in my big toe. Although
I have pins and screws in my toe and it is
rigid, it does not stop me from running; you
just get used to it and wear strong soled
shoes. I run regular 10ks and have just
completed my second half marathon. Age
doesnt come into it, Im 60 years old!
Congratulations to Rf nutritionist
Martin MacDonald and his wife on
the safe arrival of Orly Audrey
MacDonald, born 14 November. We're
sure you'll agree that she looks
absolutely gorgeous!
The letter of
the month
wins a High5
Marathon Race
Pack, including
nutrition guide,
gels, bars and a
run bottle.
www.highfive.co.uk
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 or contact by email on: rf.ed@kelsey.co.uk
F E B R UARY 2015 R UNNI NG F I T N E S S M A G . C O . U K 11
UP FRONT
News bites
Ovarian
Cancer Action
Awareness
Month - March
To mark awareness
month, Ovarian
Cancer Action urges all
women, especially those
with a significant family
history of either breast and/or
ovarian cancer, to be BRCA
aware by finding out more about
their family medical history, and
for all women who have been
diagnosed with ovarian cancer to
be offered a BRCA test.
Identification of the harmful BRCA
1 and BRCA 2 genes mean that
women with a family history of
both cancers can find out more
about their own risk of developing
the disease.
Jantastic way
to get motivated
A novel New Year fitness challenge, Jantastic could

get your 2015 off to a good start. It runs from
January to March and is free, digital and social.
Register and set fitness goals through the website for
running, cycling and swimming (or combine all three).
Youll receive regular motivation, reminders and
encouragement. Supported by Macmillan and Virgin
Money Giving. Visit www.jantastic.me
Did you know? In the UK

Ovarian cancer is known as
the most deadly of the
gynaecological cancers and
currently the fifth most common
cancer among women
One woman every two hours

dies from the disease
7000 new diagnoses are made

each year
32 per cent of ovarian cancer

patients are diagnosed annually
through emergency services.
The four main symptoms

of ovarian cancer are:
Persistent stomach pain
Persistent bloating or
increased stomach size
Difficulty eating or feeling full

quickly
Needing to urinate more

frequently.
Visit www.ovarian.org.uk for

more information.
1 2 R unni ng f i t ness feb r ua ry 2015
Run England urges

women to get active
A new campaign, This girl can, is set to be launched
mid-2015. It encourages women and girls aged 14 to
40 to get active, and try out a variety of activities and
sports. Find out more at www.sportengland.org
IMAGE STEFAN HOLM / SHUTTERSTOCK.COM
WOMEN MORE EVEN

PACED THAN MEN
New research shows women marathon runners

are, on average, about 18 per cent better at
running even splits than men. While men are
faster genetically, it looks like women may run
smarter! Researchers found that both men and
women tend to slow down during the second
half of a marathon, but that women slow down
less. On average, women run 11 per cent slower
for the second half of the race, while men run 14
per cent slower.
AVOID THE MISTLETOE!
Up to 80 million bacteria
are transferred during a 10-second
kiss, revealed research published
in the journal Microbiome.
LET MUSIC
LEAD THE WAY
Theres no denying that Christmas,

while full of joy, can be stressful! If you
found your blood starting to boil, it
might pay to grab your iPod.
Researchers of a new study published in
The BMJ may have found an effective
way to boost family ties: play music! And
not just any music. The report found that
between 62 to 72 per cent of surgeons
play music in the theatre room and the
genre most chosen is classical. Theatre
staff agree that music reduces anxiety
levels and improves efficiency.
IMAGE STEFAN HOLM / SHUTTERSTOCK.COM
RUN TOGETHER TO
RUN BETTER
If you want to race your best, you

could benefit from running in a
group. The authors of a new study
published in the Journal of Sport
Sciences do, however, suggest
you choose your pacing strategy
wisely, and stick with the right
group when running in a race.
Avoid running with a pacer up to
the 5km mark in a marathon, for
example, and then running the rest
of the race solo. Look on sites
such as www.joggingbuddy.com
to find similar paced runners.
Less salt =
fewer headaches
New US research found
that people who reduced
their salt intake from 8g/day
to 4g/day had a hefty 31
per cent drop in the number
of headaches they suffer.
Importantly, the reduction in
headaches was the same in
people with raised or normal
blood pressure. Katharine
Jenner, nutritionist and
campaign director for CASH
added: Rather than just
reaching for the medicine
cabinet, we should be
thinking about what is
causing our ill health; it is
often lifestyle and dietrelated.
RUNDOWN
Sarah Russell
Sarah has over 20 years experience in the fitness industry
as a running coach, trainer, freelance writer and athlete. She
also has a Masters degree in Sport Science and is a qualified
England Athletics running coach. www.sarah-russell.co.uk
This months rundown

Running has reached the Houses of Parliament, and Run Group
is hoping to encourage everyone to take up this wonderful sport
left: MPs, buisness leaders

and major players in running
and athletics were invited to
the Houses of Parliament to
discuss running
ts not every day you get to go to the

Houses of Parliament to chat about
running, but thats exactly what we
did in November. Along with
business leaders, MPs, major players in
running and athletics, we were thrilled to
be invited to the launch of the All Party
Parliamentary Group on running; with the
aim to get more people running more
often.
The APPG has joined forces with the
recently formed Run Group to drive the

campaign forwards, encouraging a nation
of fit and healthy runners. They want to
see running at the very heart of
communities across the UK where
people are more active, run more often
and where new people are encouraged
into running. The key focus is to
encourage running in the workplace,
where barriers to running no showers or
lack of changing space for example are
removed and where employers support

running as a way to improve health and
productivity of their staff.
David Moorcroft (former 5000m world
record holder) who chairs the Run Group
said: The simple task of Run Group is to
get more people running more often.
Running in the workplace is a key part of
creating a more active society and by
working with the APPG for running and
business leaders we hope to create an
RUNDOWN
GOOD WORK
RUNNERS!
environment where people can make

positive choices that enable them to run
to, from, or at work. Were very grateful
to all the businesses who have pledged
to promote running within their
workforces in 2015 and I am sure they
will see a benefit to productivity as a
healthier, happier, more active workforce
is also a more productive one.
It was a truly inspirational evening with
running at the heart of it. Here at Rf we
are fully behind the campaign and hope
youll join us. Well keep you posted with
how things develop, but you can find out
more at www.rungroup.org or tweet
about the campaign on twitter
@run_group using #myworkruns
Ive been going on about the

importance of warming up before
running for years, and in Rf weve
shown you some of our favourite
stretches. So at the recent Brooks
Brighton 10k race, it was fantastic
to see so many runners diligently
going through dynamic warm up
stretches, mobility exercises and
drills before the race.
Historically, warming up before
a race would only have been the
practice of the elite runners, but
gradually over time, were seeing
more and more runners of all
abilities realising the importance
of a proper warm up. And frankly,
its fantastic! A good warm up,
where you go through a range of
dynamic (not static) stretches and
mobility exercises to improve
range of movement at joints and
activate muscles, should be an
ingrained practice; something you
do before every run, not just a
race. Itll help you race faster, run
with better form and will reduce
risk of injury.
So to those of you who were
warming up at Brighton 10km
Well done! Keep up the good
work.
When someone tells you: you cant turn

around and say watch me.
Whats your running motto? Tweet us @runfitmag and @runfitsarah
MY HOT PRODUCT
Sweaty Betty Velocity

Run Jacket, 99
One of my favourite jackets of all time,

the Velocity Run jacket from Sweaty Betty
combines function with a great look and
comfort. The fit is flattering and the fabric
is ultra lightweight; yet it provides enough
warmth and protection for drizzly and
cold conditions. I love the soft stretch side
panels, the foldaway hood and the red/
orange high viz colour is not only highly
practical, but bang on trend. It also packs
away and can be stuffed in a pocket when
you warm up. It wont protect you in
heavy rain, but for a light shower or nippy
wind, its perfect.
www.sweatybetty.co.uk
WHATS ON IN MARCH
It might be cold now, but it will soon be spring. Heres two events worth considering for your running diary
Weybridge Health Club

Brooklands Half Marathon
22 March 2015
Starts and finishes on the fantastic

Mercedes-Benz test track; this is
set to become one of the top spring
half marathons.
www.209events.com
LOOKING AHEAD
Dixons Carphone Race
to the Stones
11 to 12 July 2015
Now in its third year, Race to the

Stones is fast becoming the must
do ultra for runners of all abilities,
showcasing the British countryside
at its very best.
The fully supported 100km route

follows the iconic Ridgeway across
the Salisbury Plain and finishes
next to the 3000 year old stone
circle at Avebury.
Race to the Stones has
something for everyone and is
perfect for your first venture into
the ultra distance. It can be tackled
non-stop, or you can break it up
into two days with an overnight
stop making it more achievable.
With Threshold Sport behind the
organisation, you can be sure of
impeccable race management and
an event to remember.
Look out for a special race report
in the next issue.
www.racetothestones.com
UP FRONT
Spice world
Gingerbread houses. Sticks of cinnamon simmering in mulled wine. Spices have

traditionally had a big part to play at Christmas but now that the festive season is over,
consider using some of these for year-round flavour and extra health benefits
Cinnamon
Adding cinnamon to carbohydrates such

as oats can help to regulate blood sugar
levels. But how does this work?
Cinnamon comes from the inner bark of
several trees from the Cinnamomum family
and is usually found in stick (quill) form or
as a powder; also available in capsules
and as cinnamon oil. This aromatic spice
contains a water-soluble chemical
compound called methylhydroxychalcone
polymer (MHCP) which acts as a sort of
natural insulin, helping to increase the
uptake of glucose (blood sugar) by cells
and stimulating the synthesis of glycogen,
the form of glucose that is stored primarily
in the liver and muscle tissues for use at
times of peak energy demand. By assisting
cells to metabolise glucose, cinnamon
helps prevent blood sugar spikes and dips.
Extra benefits:
Cinnamon is also rich in manganese, iron,
calcium, and fibre; it can help to lower
cholesterol and is a great antimicrobial
substance for warding away winter germs.
Besides adding it to porridge or muesli, try
blending it into spice rubs for meat, or
adding it to baked fruit. Or simply feel extra
virtuous about all that mulled wine you
may have drunk over the festive season.
Turmeric
Turmeric comes from the root of the

Curcuma longa plant. It is commonly
boiled, dried and ground up to produce an
orange/yellow powder. According to a
recent poll for Kenwood, over half surveyed
had made an Indian curry, yet only 15 per
cent had used turmeric as an ingredient.
Used in India for thousands of years as
a spice and a medicinal herb, turmeric
gives curry its yellow colour, and contains
a powerful antioxidant called curcumin
(also found in mustard, corn and yellow
peppers). Curcumin is a natural antiinflammatory compound and in several
studies it has compared favourably to antiinflammatory pharmaceutical drugs.
Extra benefits:
To aid the bodys absorption of curcumin,
it helps to consume it with black pepper,
which contains piperine (also known as
bioperine), a natural substance that
enhances absorption of curcumin into the
bloodstream by 2000 per cent. And bear
in mind that curcumin content of turmeric
is only around three per cent by weight, so
as an alternative to aiding your joints by
consuming vast amounts of curry, perhaps
consider turmeric extract or tablets
available at health food stores.
Cumin
Cumin seeds, from the plant Cuminum

cyminum, are yellow-brown in colour and
provide a peppery flavour that is
traditionally used in Mexican dishes, as well
as in combination with curry in Indian and
Middle Eastern food.
Cumin is very rich in iron, containing
more than 66 mg in every 100g (more than
five times the daily requirement of iron for
an adult), and is therefore an asset to
runners who require high levels of iron to
help produce haemoglobin, which carries
oxygen from the lungs to the working
muscles.
Extra benefits:
Cumin also contains a remarkable amount
of calcium (more than 900 mg per 100g).
Due to its essential oils, magnesium and
sodium content, cumin promotes digestion
and also gives relief for stomach-aches
when taken with hot water add boiling
water to a teaspoon of cumin seeds and
steep for eight to 10 minutes for a
soothing tea. For cooking, its best to try to
use whole cumin seeds that you grind with
a mortar and pestle, but the powdered
variety is readily available and extra
convenient for adding to curries, or for
sprinkling into the water whilst boiling rice.
UP FRONT
MUSIC
TV AND THE
RADIO STARS
re TV and radio stations still major

sources of music discovery? To
some, yes. But to many, their influence
has been surpassed by the big digital
players like Spotify filling up the
Internet with their free downloads.
But the broadcasters are fighting
back and now compete for your time
and your ears.
Here are three options to help you
find new music.
MTV Trax
GINGER
Ginger is part of the same Zingiberaceae

family as turmeric. Its underground stem
can be used for flavouring in cooking in
numerous forms: fresh, dried and
powdered, crystalised, pickled, or as an oil
or juice. Commonly known for relieving
nausea and helping with upset stomachs,
ginger also has a proven therapeutic effect
on muscle pain caused by exercise.
EXTRA BENEFITS:
CAYENNE PEPPER
Remember the celebrity-led Master

Cleanse/Lemonade Diet? Cayenne
pepper (a hot chilli pepper) was included
as it contains a moderate amount of
capsaicin, which gives the pepper its
heat, raises body temperature and causes
a boost in metabolism. Adding cayenne
to meals isnt a quick fix to enable you to
eat more as the metabolic advantage is
not huge, but there are studies which
indicate that capsaicin may reduce
hunger and help the body burn fat.
Ginger contains a very potent antiinflammatory called gingerol, which

functions as an analgesic to relieve pain. In
EXTRA BENEFITS:
2010 The Journal of Pain published a
In 2006 the American Journal of Clinical
study carried out at the University of
Nutrition published research investigating
Georgia; 74 participants
the metabolic effects of a meal
consumed ginger
containing cayenne chilli.
supplements (capsules
Their findings: Regular
containing 2g of either
consumption of chilli may
KEY BENEFITS
raw or heat-treated
attenuate postprandial
CINNAMON regulates blood
ginger) or a placebo for
hyperinsulinemia. In
sugar levels
TURMERIC natural anti11 consecutive days,
laymans terms: chilli
inflammatory
performing arm
may help reduce the
CUMIN high in iron
exercises with a heavy
condition whereby too
GINGER relieves post-workout
weight on day eight. Arm
much insulin is released
soreness
CAYENNE PEPPER boosts
function, inflammation,
after eating carbohydratemetabolism.
pain and a biochemical
rich foods. Insulin signals
involved in pain were assessed
the body to take in food and,
prior to and for three days after
once the food is consumed, signals
exercise. The conclusion was that daily
the body to store food energy in the form
ginger supplementation reduced exerciseof fat; too much insulin creates the urge
induced muscle pain by 25 per cent, and
to eat more. So chilli could curb these
that heat-treating the ginger did not have
impulses, help to burn excess fat and
an effect on the results.
keep you feeling fuller for longer.
Ginger capsules are readily available
To gain maximum advantage from
online, from Boots or larger supermarkets.
cayenne, make sure you eat fewer
Grated or finely chopped fresh ginger can
calories than you burn and try adding a
pep up a stir fry; it goes well with fish, or
pinch of the pepper to spicy dishes as
can be added to sweet snacks or to your
you are cooking, or sprinkle it over foods
favourite cup of hot chocolate.
like plain popcorn or raw almonds.
mtvtrax.com
MTV Trax delivers handpicked music
to your mobile each day. You can
create your own playlists, or listen to
tunes based on your mood. Expect
mainstream chart-friendly tunes.
BBC Playlister
bbc.co.uk/music/playlister
BBC Playlister lets you explore the
music on the BBCs site, create
playlists or listen to favourite tracks of
various DJs. You can also export to
Deezer, Spotify, YouTube or iTunes.
CBC
music.cbc.ca
Canadas radio broadcaster offers a
wide variety of new music, both
through its online streaming and its on
demand service. There are also
playlists and favourites to check out.
UP FRONT
Inspiring
runner
Mandy Norris
formerly reluctant exerciser,

Mandy Norris turned to running
after a series of back operations
caused her weight to soar. Now,
even the metal rods in her spine cant slow
her down. Flexibility is key to her new
healthy lifestyle: Its up to me where and
when I run, explains Mandy. I actually
tend to run really early: between 4-5am
before I start university or go to work. If Im
having a bad day Ill cut short my run; if
Im feeling great, Ill just keep going!
Two years ago I was really unhealthy
and the thought of exercise made me
shudder! After four back operations,
including a spinal fusion, I piled the weight
on. A holiday to Morocco was my turning
point I did nothing but complain about
the heat and I couldnt wear what I wanted
as I was so self-conscious. When I first
started running I couldnt make it to the
end of the street but little by little I started
going further and found I enjoyed it! The
day I ran my first mile non-stop was such
a brilliant feeling. That year I entered my
first 5k with the support of my husband. It
was a struggle, but I did it without walking!
Ive now slimmed down from a size 20
to a size 10, losing 8 stone along the way.
My outlook on life is so different. I
appreciate my health; I love being outdoors
in the fresh air, taking in my surroundings;
the changes in the seasons; the many
animals I see and say hello to as I run!
I tend to go out for about an hour or so
maybe up to eight miles around four to
five days per week through the streets of
my home town, Northallerton, on various
loops. Weekends are my time where I set
myself a goal (how far, etc.) and get my
wonderfully supportive hubby to pick me
up at the end of my destination! I tend to
run around 15-20 miles on a Sunday,
going through the North Yorkshire
countryside.
My favourite place to run would be
where I grew up: Northumberland, which
has some of the best beaches and
scenery to be found in the country.
Nothing could be better than going along
the coast to Bamburgh, SeaHouses,
Almouth so many gorgeous routes.
Mandy enjoys running

around the North
Yorkshire countryside
In her heavier days

Mandy was unhappy
and unhealthy
FINDING MY INSPIRATION
Unsurprisingly, inclement weather can
sometimes make running less appealing: I
need to give myself a mental kick to get
outdoors when its freezing cold, dark and
wet in the mornings, Mandy admits. The
rest of the world will be asleep yet Im
dragging my backside out the door in my
running gear! That said, returning home an
hour later, feeling all smug as I did it
best feeling ever!
In May 2014, Mandy and Tony ran the
Edinburgh marathon. I felt great up to mile
15, remembers Mandy, then I injured my
knee absolute agony. No way was I
going to stop though; I hobbled the last 11
miles. It took me five and a half hours but I
didnt care I finished! Raising money for
charity [Mandys father died from
Alzheimers disease so she fundraises for
the Alzheimers Society] really helped as I
was not going to let anyone down! My dad
is always in my thoughts and I carry a
photo of him with me whenever I run.
And her next challenge? Im aiming to
do the 100k London to Brighton Challenge
in May (www.justgiving.com/MandyNorris3). Im building up my long weekend
run, as well as smaller runs during the
week. Im also doing hill work something
I need to build on. On a Saturday I now
tend to go for really long walks. I also do
strength conditioning work.
Looking back at old photos is my
motivation to keep going I have before
and after photos stuck all over my kitchen!
There is no way I will ever be that unhappy
woman again! All those years I said: I
cant run; Ive got a bad back or Im too
big to start running was rubbish. Losing
all that weight and being fit means I rarely
get back pain these days. Im now 44 and
I wish Id started running years ago. Im
never going to be a fast runner but I dont
care. Im determined and Im happy, and
thats all that matters to me!
UP FRONT
WHAT WERE
READING
ULTRA
PERFORMANCE: THE
PSYCHOLOGY OF
ENDURANCE SPORTS
by Paul Moore; Bloomsbury, 2014;
19.99 (17.99 online)
This is the perfect guide for those
training for a marathon, or for
anyone taking on a challenge that is
new or out of their comfort zone.
Moore profiles 14 sporting world
champions, including athletes and
coaches who provide a variety of
perspectives and advice on
developing and maintaining
motivation, positivity, mental
toughness, goal setting,
visualisation skills and more.
Common issues and typical
stumbling blocks, for example,
managing negative self-talk are
explained and realistic, sensible
solutions provided based on the
raw experience of those profiled.
You get a good feel for how
athletes, coaches and mentors from
all walks of life come up against,
and overcome, a variety of
challenges and issues. Coping with
pressure and anxiety for example,
are two issues that are common to
many people who enjoy sports and
running. Moore provide step-bystep tips for dealing with such
issues, from chapter to chapter.
This book is quick and easy to
read, full of great imagery and
practical take home key points at
the end of each chapter. Ultra
Performance: The Psychology of
Endurance Sports will have you
absorbed from start to finish.
UP FRONT
Nutrition per serving
Energy (kcal) 185 Protein (g) 4
Carbohydrate (g) 35 Fat (g) 5
Of which sugars (g) 17
Of which saturates (g) 1
Salt (g) trace Fibre (g) 3
Ingredients
(fills a one-litre loaf tin)
3 eggs
120ml buttermilk (or
60ml milk and 60ml
natural yoghurt)
120g mashed ripe
avocado (a medium
avocado gives this
amount)
130g caster sugar
130g self-raising flour,
sifted
40g cocoa powder
1 tsp baking powder
Pinch salt
Food glorious food

CHOCOLATE AVOCADO CAKE
Prep time - 5 minutes Cook time 30 minutes Makes eight slices
KATE PERCY
Athlete and cook, Kate

Percy, 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. Theyre available
onamazon.co.uk, in
bookstores, or get a signed
copy from her website at
www.gofasterfood.com
ense, rich and fudgy, with a moist, almost brownie-like

consistency, this chocolate avocadocake tastes like
pure decadence... but contains no butter! Mild in
flavour and packed with heart-healthy monounsaturated fats,
vitamins C, E and K and B vitamins,andminerals(including
potassium), using avocado as a butter replacement morphs
this chocolate cake from naughty but nice; highlynutritious
and mouthwateringly delicious! Whats more, the KIDS WILL
LOVE IT! Even avocado-haters (dont you just love it when
you can sneak healthy goodies into food!) will enjoy a slice. If
you can fend off the thieving hands and keep the cake for a
day or two, it becomes even more moist and
flavoursomewith age.With an excellent carbohydrate to
protein ratio, you can enjoy this as an effective post-run
recovery snack witha glass of milk.
Method
1 Heat the oven to
180C and grease a
one-litre loaf tin.
Crack the eggs into a
mixing bowl, add the
buttermilk, and beat
lightly with a fork or
whisk.
2 Add the mashed
avocado and stir well
until combined.
In a separate bowl,
combine thethe sugar,
flour, cocoa, baking
FOR MORE RECIPES, SEE WWW.GOFASTERFOOD.COM

2 0 R UNNI NG F I T NESS FEB RUARY 2015
powderandsalt.
3 Gently fold the dry
ingredients into the wet
ingredients.
4 Spoon the mixture into
the loaf tin and bake for
about 30 minutes, or
until the cake is just
cooked through (press
the top down with your
fingers, it should be
springy to the touch).
5 Cool completely in the
tin, on a wire rack.
And then enjoy!
RR
BA
CE
GRA
Grand east anglia run
SUNDAY 3rd may 2015, 10.45 am

Tuesday Market Place, Kings Lynn
A FAST, FLAT, ONE-LAP, 10K ROAD

RACE (+ 1.2 MILE MINI-GEAR FUN RUN)
Trafc free course
through historic
Kings Lynn
Senior, junior,
veteran,
wheelchair and
team categories
Quality medal
and goody bag to
all nishers
Incredible
spectator support
and amazing
atmosphere
Cash prizes for
top placings
Suitable for
runners of ALL
abilities
Follow the build
up on facebook
Online entries and more details at
GRANDEASTANGLIARUN.CO.UK
The roads will give you blisters,

The mountains will give you goose bumps.
27.09.15
Marathon | 10K | 5K | Wee Nessie

lochnessmarathon.com
The Event Frontrunners
UP FRONT
Lessons
from the team

In this series we aim to use our experience at Rf to make your
running easier, faster and more fun
Keep moving
Its
important to
remember
that even
though we
run, we still
need to be
mindful of
our lifestyle
activity too
Ive been testing the new Polar M400 recently

and its a great bit of kit. The M400 doesnt just
track heart rate, distance and pace; it has a built
in lifestyle assessment, which measures daily
step count separately to your training.
My work is very varied; I own a dog and Im
generally very active. However, on days when Im
working to deadlines writing articles (ironically
about running) sat at my desk, Im actually very
sedentary. Some days I struggle to hit my 10,000
steps and shockingly Im not as active as Id like
to think! Even on days when I do a short run, take
the dog out, but spend the rest of it sat down, Im
still not active enough. Of course on my super
active days when I run 20 miles, it balances out
over the week, but its important to remember that
even though we run, we still need to be mindful of
our lifestyle activity too.
Dont become a complacent runner. Stay active
in your day to day life too. Try a step counter or
lifestyle monitor and see what your step count is.
Compare active and less active days and see
how you can do more.
Tweet us @runfitmag and share your own top
tips with us.
Sarah Russell, consultant editor
Making hill sprints

count
Ive learnt everything I know
about running from my dad, who
took me for my first jog when I
was 10. Hed drag me out on
even the most dark and dank of
evenings for a short two-miler
around the park before dinner.
Every time we got to the bottom of a steep hill, hed tell me
to count, repeating one, two, three, one, two, three, one,
two, three - over and over in my head. It really helped
keep me going when I was little, and its just as valuable
now whenever I get a stitch, hit a hill or start feeling
fatigued, I start counting in my head and it helps me keep
my rhythm.
My dad also taught me the importance of hill training,
and of really pushing up the slope to make it count. Now,
Dont ignore
pain
If I can offer you one
piece of advice for 2015,
it is this dont run with
an injury. I know, I know,
this sounds like an
obvious statement but
pain isnt as clear-cut as
it seems. After all, pain is a multifaceted fusion of
physical and psychological factors. Physical
damage (such as a sprained ankle) must be
processed by the bodys central nervous system in
order for a runner to feel the discomfort of that
niggle. Pain is, in essence, an opinion formed by
the brain. So could an injury be in my head?
As someone who loves to push the pain barrier,
Ive often pondered whether pain can exist
without any or, at least, without severe tissue
damage, thus I spent much of 2014 (unwillingly)
testing this theory. It turns out that the
physiotherapist was right: pain is, on the whole
and pretty much always, the bodys way of saying
that something is wrong.
Dont do what runners do well and try to ignore
it. Thats the fastest route to regret, not a PB.
Sarah Ivory, fitness writer
no training run is complete without an incline. Hill sprints

and cross-training is a massive part of getting fit for
orienteering at the higher levels and, of course, for overall
fitness for any runner of any ability (whether youre a
beginner or a seasoned pro).
Hill sprints can also keep injuries at bay, and is a great
winter workout (be careful of the ice or snow). Just dont
forget to count.
Ellie Ross, freelance writer
Whenever I get a stitch, hit a

hill or start feeling fatigued, I
start counting in my head and
it helps me keep my rhythm
UP FRONT
Getting through injury

Being injured can be incredibly frustrating for any runner, but our top tips will help
you get back on your feet quicker
he process of getting through a time of

injury can be extremely challenging
psychologically. Taking away running is like
removing a large chunk of our identity. It
suddenly becomes all work and no play, and thats
never a good place to be.
The following tips will help you get through these
times and see you back on the road quicker!
Understand your injury
Matt Phillips is a
run conditioning
coach and sports
therapist with
over 20 years
experience working
in the fitness
industry. He is
based at StrideUK.
com in Brighton,
Sussex. Follow
Matt on Twitter:
@sportinjurymatt
Though many runners see a visit to a sports

therapist or physio as a way of getting fixed, the
most important part of the treatment you receive is
your rehab exercises. Clinic time is essentially about
assessment, pain relief and education. The road to
full recovery is about you performing a suitably
graded rehab programme. The best way of ensuring
you do your rehab (and lets face it, many runners
often dont), is improving your understanding of the
injury and how the exercises you have been given
are going to help.
Use your time with the therapist to learn what has
happened and how you are going to overcome it.
The internet can be a great source of information,
but unfortunately a lot of it is either based on
personal opinion or is simply incorrect. Despite how
impressive a website may look or how great the
reviews are for a particular product, there are no
magical quick fixes for a running injury. Ask your
therapist questions, discuss timescales create a
clear, logical rehab programme together.
Running for rehab

Rehab is a ladder that starts with what you can do
now, and ends with what you could do before the
injury. At some point on the ladder, running itself will
become part of the rehab. But you are still in rehab
and the same laws of gradual progression and
monitored evaluation need to apply. Too many
runners miss this step and think that just because
the pain has gone, they can running 10ks again.
A gradual return to running is a hugely important
part of the rehab ladder. If placed at the correct
point and performed at the right intensity (with
specific, measurable, achievable goals), running will
provide the tissues with exactly the right load they
need in order to achieve full recovery. Rush it and
you could end up back at the bottom of the ladder.
Dealing with fear

For some runners, fear of re-injury can be a big
factor in delaying recovery. This is particularly
understandable if you have experienced severe pain
and been unable to run for a long time. For running
to become part of the rehab, it is important to
understand that the nuts and bolts of your body are
stronger than you think. As human beings we are
incredibly robust organisms; it is quite astounding
the forces and loads that our tissues can handle.
A vital part of the rehab ladder is therefore seeing
yourself get stronger, ticking off mini goals and
enjoying the experience of progress. Yes, there will
be days when things suddenly hurt; often for no
apparent reason, but thats what pain does.
Temporary alternatives
A vital part of
recovering from injury
is accepting it
If you are at a place on the rehab ladder which

means you cant run yet, try and find an alternative.
Although it may feel like nothing will fill the void that
not being able to run has created, filling it
temporarily with an alternative challenging exercise
will not only keep your fitness level up, it will also
help you feel more positive and maintain a mindset
to aid your recovery as opposed to hindering it.
The activity you choose may not sound like fun
initially, after all nothing could ever replace running,
but thats just it youre not replacing running,
youre just treating your body to an alternative high
until you reach the point on the ladder when running
becomes part of rehab. Stay positive, focus on the
big picture. You never know... you may even enjoy
yourself!
StrideUKis 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 examineyour running technique andprovide simple, easy
to followtraining programs to get youinjury free. For more information please visit www.strideuk.com
f e b r uary 2015 r unni ng f i t n e s s m a g . c o . u k 23
Voted the UKs most scenic marathon by readers of Runners World
Sunday 17th May 2015
Online race entry available at: www.brathaywindermeremarathon.org.uk

Tel: 015394 39730
Entry forms and information also available on the website
The Flaming June Half Marathon

Sunday 7th June 2015 at 10am
A rural multi terrain half marathon across owing Cambridgeshire countryside
with start & nish at
Histon & Impington Recreation Ground, Cambridge CB24 9LU
Male / female age groups 17 upwards
Chip timing + mementoes for all
22 entry fee - register online at www.theamingjunehalf.co.uk | Enquiries 01223 232514
Facilities ; changing facilities & refreshments
Event organised by Friends of Histon & Impington Recreation Ground
Sunday 15th March 2015

A half marathon on a flat,
fast & scenic course
Start: Walton-on-Thames, Surrey
Bespoke medal and
goody bag to all nishers
Ample parking nearby

Chip timing
For full details and to enter go to:
www.riverthamesrunning.com
!"#$
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NUTRITION NEW SUPPLEMENTS
What supp?
A lot has changed in the supplement world over the last decade. SARAH IVORY
unravels the six trends that will help you get fitter, faster and stronger in 2015
KRILL OIL
WHAT IT IS: Got stiff joints? Fish oil is out;

krill oil is in. An omega-3 supplement
derived from tiny marine crustaceans, krill
oil is one of the fastest selling supplements
worldwide. In fact, experts estimate that
the krill oil industry is worth a whopping
51.8m. Research shows that the omega3 fatty acids, EPA and DHA, from krill, are
easier to absorb than those found in fish
oil. Krill oil also comes with astaxanthin, a
natural antioxidant which protects the
shrimp-like swimmers from damage.
WHAT IT DOES: Krill oil boasts all of the
health-giving benefits of fish oil improved
cardiovascular health, brain function and
eye health plus it has anti-inflammatory
properties that accelerate exercise
recovery. Krill oil has been found to ease
the pain and stiffness of rheumatoid and
osteoarthritis, adds clinical nutritionist,
Yvonne Bishop-Weston. Its natural antiinflammatory action is also likely to benefit
runners, as it reduces free-radical activity
in the body.
HOW TO TAKE IT: Like fish oil, krill oil comes
in a capsule form. Take the maximum dose
directed on the pack. You may need to
increase this in times of intense training but
speak to an expert first.
RF LOVES:
Vitabiotics Ultra
Krill Oil (14.95; vitabiotics.com)
2 6 R U NNI NG F I T NESS FEB RUARY 2015
BEET JUICE
WHAT IT IS: This supplement is slowly

cementing its place as one of the top
(legal) performance enhancers, so much
so that elite athletes Mo Farah are already
fans. Scientific data shows that beetroot
juice increases stamina by delaying an
athletes time to exhaustion and reducing
the oxygen cost of running. What's more,
research in the journal Physiology reveals
beetroot concentrate increases blood flow
to fast-twitch muscles, (the ones used for
explosive running).
WHAT IT DOES: Wondering how it works?
According to Professor Andy Jones, at
Exeter University, its all down to the
wonder compound, nitrate. Nitrate is
converted in the body, via the bacteria in
the mouth, into nitric oxide, he explains,
Nitric oxide is well known as a
vasodilator, which means it increases
blood flow around the body. The increased
flow improves the supply of oxygen to the
working muscles and boosts efficiency.
The result? An injection of stamina.
HOW TO TAKE IT: Around 600mg of nitrate is
the optimum dose, so concentrated beet
juice is a must. Take two hours before
exercise to allow time for the nitrate to be
processed by the body.
RF LOVES:
Beet-It Sport Pro

Flapjack (1.35; milesstronger.co.uk)
DOUBLE-DOSE CAFFEINE
WHAT IT IS: Love it or hate it, a little caffeine

could boost your performance. Scientific
studies show that the stimulant delays the
onset of fatigue by up to 60 per cent,
improves muscle power by six per cent
and cuts post-workout pain by 48 per
cent. Problem is, a little caffeine is no
longer enough. As SiS (Science in Sport)
nutritionist, Emma Barraclough explains,
Peoples general tolerance for caffeine has
increased, with many places now serving
double shots of espresso as standard.
WHAT IT DOES: Caffeine has a large bank of
scientific evidence compared to the other
sports supplements, and is widely used
among long and ultra-distance athletes.
Caffeine acts centrally on the brain to
lower the perception of effort, which is
particularly noticeable in longer events,
says Barraclough. In ultra-distance
events, mental and physical fatigue play a
large role, and caffeine can help to
maintain performance in this situation.
HOW TO TAKE IT: Runners can take caffeine
in many forms. Individual tolerance of
caffeine is different, so be sure to practise
first. Reduce your intake of caffeine before
an event to maximise its benefits mid-race.
RF LOVES: SiS Go Energy +

Caffeine Gel Double Espresso (10.74
for six; scienceinsport.com)
NEW SUPPLEMENTS NUTRITION
nergy in a bottle, muscle-building

cocktails, post-workout recovery
powders head to your local
sports nutrition store and youll
find the supplement secrets to an
explosive performance. Its no wonder
sales of body-boosting lotions and
potions are proliferating. In fact, the
sports supplement industry was worth
301m in the UK last year alone, and that
figure is only set to rise over the next
three years. Impressive or what? But
forget glucosamine pills and glucose gels

beet juice shots, good bacteria drinks
and crustacean pills are the supplements
de jour. There is a greater understanding
of the role that supplements can play in
boosting performance and recovery
time, explains Alexander Thompson,
Holland & Barrett nutritionist, but there is
also a greater focus on functional foodbased products, such as beetroot and
krill, as ergogenic aids, Here are the six
supplements you need to know in 2015.
ON-TREND SPORTS FOOD FOR 2015

BANANAS
Dont like carbohydrate
drinks? Eat a banana
mid-workout. Research
in the journal PLoS
ONE reports that
potassium-rich
bananas are as
beneficial as sports
drinks for fuelling
exercise.
SWEET POTATOES
High in antioxidants
and potassium, sweet
potatoes provide
the perfect fuel for
endurance workouts,
so much so that US pro
cyclist, Ally Stacher,
recently launched a
sweet potato energy
bar.
CHERRY JUICE
Hate post-workout
soreness? Scientists
at London South Bank
University believe
that the antioxidant
and anti-inflammatory
compounds in cherry
juice cut damage to
athletes muscles,
boosting recovery.
BLUEBERRIES
These little blue
powerhouses are
crammed full of
antioxidants that
researchers from
Massey University in
New Zealand claim
accelerate muscle
repair after
exercise.
KALE
Kale is having a
moment. The popular
cruciferous green is
full of phytonutrients
that are said to lower
cholesterol and reduce
the risk of some
cancers, plus its high
in bone-strengthening
calcium.
F E B R UARY 2015 R UNNI NG F I T N ES S M A G . C O . U K 27
NUTRITION new supplements
NUTRITION BY NUMBERS
50%
six
minutes
the amount of time

cyclists knocked off
their ride when consuming
post-workout chocolate
milkshakes
200300
calories of
carbohydrate is
recommended per hour
of exercise
of athletes use
energy drinks
during and before
competitions
85%
of athletes use dietary

supplements as
part of their
training routine
10-15%
of total calories
should come from
protein.
NEW SUPPLEMENTS NUTRITION
PROBIOTICS
WHAT IT IS: Bacteria sounds like a bad

thing right? But probiotic bacteria are the
good bugs that can improve gut health,
boost immunity and improve the
absorption of nutrients. For many runners,
this means fewer stomach upsets and a
greater chance of nailing tough workouts.
Data in the British Journal of Sports
Medicine also confirms that the
lactobacillus strain of probiotics can reduce
the number and length of infections among
long distance runners.
WHAT IT DOES: Probiotics are live microbes
that reside in our gut and influence many
aspects of health, including immune
strength and digestive function. Probiotics
are the friendly type of bacteria that take
residence in our body from the day we are
born, reveals Natalie Lamb, nutritional
therapist. The trillions of microflora
support strong immune and digestive
systems. Unfortunately, a number of
factors can compromise this balance,
including infection, stress and a bad diet.
Intense exercise can also affect the
balance of healthy flora in the gut, adds
Henrietta Norton, founder of Wild Nutrition.
HOW TO TAKE IT: Support the stress of
training by supplementing your diet with a
multi-strain probiotic. Look for a good
quality supplement with several strains of
bacteria, such as lactobacillus acidophilus
and bifidobacterium bifidum. Take daily but
adjust the dose during heavy training
weeks.
RF LOVES:
CURCUMIN
PEPPERMINT OIL
WHAT IT IS: One of the hottest areas of the

supplement world right now are the
powerful medicinal spices (think ginger,
saffron, pepper and turmeric for more
information on the benefits of these spices,
turn to our Insight feature on page 16).
Curcumin an extract that gives turmeric
its yellow colour, and a natural antiinflammatory has been used as a
painkiller for centuries but it has only
recently come to light as a post-workout
wonder and injury prevent treatment used
by endurance pros, such as James
Cracknell and Scott Jurek. And if it's good
enough for them...
WHAT IT DOES: Curcumin has a strong
antioxidant and anti-inflammatory activity. It
has been shown to inhibit the activity of
more than 700 genes and enzymes that
have been linked to inflammation. A bank
of studies show that the powder helps
waylay muscle soreness, and recent
scientific data also reports that curcumin
could help treat tendonitis injuries by
switching off inflammatory genes and
reducing inflammation. Wow, pretty
impressive!
HOW TO TAKE IT: Many athletes take this
treatment naturally, by adding turmeric root
to meals such as soups or curries.
However, its recently become available as
a powder, tea or tablet.
WHAT IT IS: Expect to hear a lot more

about peppermint as a performanceenhancer in 2015. Already well-known for
its anti-inflammatory and anti-spasmodic
properties, peppermint has recently been
examined as a body-boosting supplement
that enables athletes to run further and for
longer. One study published in the Journal
of the International Society of Sports
Nutrition reports an improvement in
treadmill running performance the
runners covered more miles and took
longer to reach exhaustion after drinking
peppermint oil infusions for 10 days.
WHAT IT DOES: The researchers claim that
peppermint improves lung function and
increases the dilation of blood vessels,
which ultimately ups oxygen delivery to the
working muscles. The evidence to
support the ergogenic effects of orally
ingested peppermint is in its infancy, but
the results of the study are exciting, says
Alexander Thompson, especially when put
against the wide array of other potential
digestive benefits the aid offers runners.
HOW TO TAKE IT: Harness the benefits of
peppermint oil by adding it to water.
Approximately two drops of the Holland &
Barrett Japanese Oil of Peppermint Liquid
Extract matches that given to the treadmill
research participants. Alternatively, try
peppermint capsules or a leaf tea infusion.
RF LOVES: ActiVeman Power

up Free Motion capsules (19.99;
boots.com)
RF LOVES: Holland & Barrett

Japanese Oil of Peppermint Liquid
Extract (4.89; hollandandbarrett.com)
Bio-Kult (14.95;
bio-kult-com)
COLUMNIST TRAINING
Laura looks to her RACING CALENDAR FOR 2015, and summarises the importance of
picking the right event for you if you want to stay motivated and committed
ike a lot of runners, Im going to start the year with a

calendar marked out in races. The terms autumn and
spring were suffixed long ago with the term marathon
season. More recently, the word summer became
interchangeable with triathlon season (its usually more accurate
to describe it that way in the UK) and winter became cross
country season.
In many households Saturday is synonymous with parkrun
day and in my house, the first Sunday of every month will always
be 10k day, thanks to a dependable and regular local race,
whether Im running it or not. These races are peppered
throughout my year. Theyre familiar, if not in location then in timing
and distance. Theyre the races Ill return to again and again.
TACKING 80KM AT THE ECO TRAIL DE PARIS

Lurking among the familiar, theres the unfamiliar. The events that
push me outside my comfort zone, make me challenge myself and
are just a little bit scary. The scariest and most challenging of these
is happening fairly early on in the year. In March Im heading to
France to run the Eco Trail de Paris. Theres a few different options
but Ive gone for the longest on offer: 80km.
Thats quite far. Its the furthest Ill have ever (and may ever) run.
It also involves a fair bit of climb: 1500 metres of ascent, to be
precise. Although it runs through a

major city, 93 per cent of the race is
on trails. All of this adds up to make it
one big challenge for me. I may have
clocked up a fair few marathons, but
these have been (with the exception
of Snowdonia) on pretty flat roads.
Im excited though. Its one thing
picking a challenge because you think
it will be hard, but if its not something
ABOUT THE AUTHOR
that you really want to do, then youre
Laura Fountain is
not going to enjoy it and youre not
a blogger, author
going to be motivated by it. Weve all
and editor living and
had the occasional thought of I
running in London.
probably SHOULD do this race
Shes run 10 marathons
and is now training for
because everyone else is doing it/its
an Ironman but just six
close to my house/Ive got to tick off
years ago she couldnt
that distance. Doing a race because
run 400 metres. Her
you think you should will suck the fun
book The Lazy Runner
out of running for you.
was published in 2012.
In the past few weeks, Ive been
Shes a UK Athletics
ankle deep in mud, running cross
qualified run leader and
country races for my club. Ive
helps beginner runners
clambered over walls and run through
learn how to run and,
a river doing an obstacle race with a
more importantly, how
to enjoy it.
friend. Ive been running up and down
a trail near my house and preparing
as best I can for March. Im running more miles at the moment
than I have in a long time, but Im running them slowly, taking my
time and enjoying every minute.
This morning, as I ran to work, I found myself smiling at
commuters going in the opposite direction over Waterloo Bridge.
When Id got up at 6am, it was cold and dark. Id put my running
kit on, had some cereal and left home, excited to run five miles
through London. Im looking forward to March and whatever the
race brings, but Im also enjoying the journey to get there.
Finishing an obstacle race with my friend Chris
oes!
A familiar sight in the winter - wet sh
Enjoying some cross country mud
Product focus
on test this month

Our new product focus feature takes a deeper look at some of the hottest gear
on the market, with an in-depth and honest review
Silva
Trailrunner II headtorch
Light output 140 lumens, battery
operated approx. 30 hours, 50m
light beam, weight 118g
59.99
www.silva.se
A headtorch is an essential bit of kit for
anyone who runs at night, particularly in
dark countryside areas. Runners doing
events like Thunder Run, Endure 24 and
ultra distance races will often require a
headtorch as part of the compulsory kit
list. But choosing one can be tricky and
you often have to make a compromise
between power and weight. The more
powerful (and bright) torches usually
require a large battery pack, or they dont
last very long. A lightweight one may be
more comfortable, but might not be
powerful enough. So its important to know
what you need from your headtorch and to
do some research before you buy. Light
output is measured in lumens; the more
lumens, the brighter the light.
What should you look

for?
Do you need the torch to be very bright or
have long battery life? You may need to
prioritise. Does it need to be waterproof?
Will you be running in extreme conditions?
Do you want a battery operated torch or a
USB rechargeable version?
How bright do you want it to be? How
many lumens? Basic torches will have 30
to 100 lumens. By comparison, some top
end night navigation torches offer up to
1300 lumens. But if youre a recreational
night trail runner, around 100 lumens
should do.
Whats so great about it?

The Trailrunner II is an upgraded and more
powerful version of the bestselling
Trailrunner. It is designed with runners in
mind; its lightweight and has an
ergonomic non slip headband. The
battery pack is positioned at the back of
the headband, creating a balanced weight
ratio. But its the actual lamp where this
headtorch comes into its own. Silva uses a
unique light distribution technology, which
combines a long distance spot light with

close range flood light providing the best
of both worlds.
What did we like about it?

We tested the Trailrunner II in proper
darkness on the East Sussex trail and it
certainly lives up to expectations. The light
output is superb and provides a great
balance of distance and close range
beam. The non slip headband is great
and works equally well over a hat or on a
bald head! It needs to be fairly tightly
adjusted to prevent the battery pack
wobbling about, but thats a small price to
pay for the quality of light and the battery
life, which is exceptional.
Are there any negatives?

One downside to the torch is that its only
splash resistant, and not fully waterproof,
so may not suit you if youre planning on
running in very extreme conditions.
However, the Silva Trailrunner II provides a
great balance of battery life, weight and
light output (140 lumens), and at only
59.99 is probably one of the best value
torches on the market.
The Trailrunner II is a more powerful

version, designed with runners in mind
Q&A
Sarah Russell
Expert advice in training
Sarah 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 qualified England
Athletics coach, mentor
and presenter. Follow her
on Twitter @runfitsarah
www.sarah-russell.co.uk
ask the
expert:
coach
Our team of experts are on hand to answer your running-related

questions, from training to nutrition, health to injury prevention
Finding time to train
Hi Sarah,
just wondering if you had any
thoughts on how I can make sure
Im getting enough training in? Im
struggling to run outside during
the week as I commute to work,
leaving the house about 6.30am,
and getting home in the pitch
black. I also live where there are no
pavements or streetlights so
evening runs are not so easy. Any thoughts on what I can
do to make sure Im doing enough training as Im running
my first marathon in April, aiming to just make it
past the finish-line!
Danielle B
Dont let the dark nights

put a stop to your training
What a timely
question.
Theres no
doubt about
it, training for
a marathon
during the winter is really
tough, especially if you work
and have to commute. In
some ways its what makes
the marathon even more an
achievement! Forget the race
itself, just finding time to train
is the biggest challenge.
First of all, however, youll
struggle to get round the
marathon if you just run at
weekends, so youre going to
have to find a way to train
during the week. Even if you
can just carve out 30 to
40-minute slots, something is
better than nothing and the

accumulation of training over
the week will have the biggest
effect. Its hard, but you have
to think of it as a challenge.
Think creatively and find ways
to make it work for you.
Lets break it down. Is there
a way you can run at
lunchtime or after work before
heading home? Is there
anyone you could run with
from work or a club nearby?
Even if you just run for 30
minutes its better than
nothing. Alternatively, try
using a gym and join a spin
class (cycling will be a really
effective addition) or use the
treadmill. Is your employer
supportive of your marathon
and fundraising efforts? It
may be worth explaining

that you need a little more
time to train at the moment
and see if they can allow
you a later start or earlier
finish? Ive had clients in
similar situations invest in a
treadmill which they can use
in the evenings. Its possible
to rent a treadmill just for a
few months too.
One thing that works for
me, is using a very powerful
headtorch (see our product
test on page 31) so that I can
actually go running at night in
the countryside. Run the
route in daylight first, so you
know where youre going,
then give it a try at night! You
might want to run with
someone else for company.
Ask the experts
Do you have a question? Email

the team at rf.ed@kelsey.co.uk
Twitter: @Runfitmag
Facebook: facebook.
com/RunningFitness
Just make yourself visible to

drivers. Become a time
management expert; get
organised and work out ways
to fit in the training. If you can
run once or twice at
weekends (focussing on the
long run) and fit in another
run during the week, plus a
spin or strength workout, then
you should be okay. Good
luck!
MARATHON PART four TRAINING
run your first
Marathon
PART four
Welcome to part four of our spring marathon training guide. Were now into the
countdown and this plan will guide you through the final 12 weeks WORDS Sarah Russell
ith a number
of marathons
on different
dates in the
spring
months,
weve
switched the
schedule into weeks left to go, to make it
easier to structure your own training, and
were giving you the final 12 weeks all in
one go. Whether youre aiming for the
London, Paris, Manchester or Brighton
Marathon, you can tailor this plan to your
own needs. So grab your diary, plan out
your long runs and a half marathon, and
get yourself organised.
If you havent been following the plan
until now, dont worry. You can still pick it
up from here, so long as your long run is
already between two and 2.5 hours, or
more. If you have been following the plan,
then youll notice a few changes this
month. The aim is to keep things
interesting but at the same time ensure
youre on track for a safe and successful
marathon.
So how are you

doing?
By now you should be well into your

marathon training and hopefully your long
run should be building up nicely. Your
marathon is only a couple of months away
and race day will be here before you know
it. But dont panic or get sidetracked
worrying about pace or what other runners
are up to. Stick to your plan and trust your
training. If, however, youve been struggling
with your training and havent quite got
into it yet, then its time to step it up! No
more excuses, just make it happen.
Chocolate milk makes a

great recovery drink
5 TOP TIPS
DONT NEGLECT YOUR RECOVERY.

Within 30 to 40 minutes after a
hard or long run, consume a
recovery drink, milkshake or smoothie,
to restock your glycogen stores and
help recovery for your next session.
Consistent, regular long

runs are important now
INGREDIENTS FOR
SUCCESS
There are three main ingredients to a great

marathon training plan: 1. Consistency of
training; regular running and a gradual
build up of mileage, where you stay injury
free and recover quickly from each training
session. 2. Staying injury free. 3. The ability
to run for a really long time (26.2 miles to
be precise).
This schedule is designed to do all of
those things.
1.CONSISTENCY
We develop consistency with regular

sessions throughout the week. Not too
much, just little and often, and regularly.
You might be tempted to skip the short
recovery runs, but theyre there for a
reason. These little 30-minute runs will help
your legs recover after long runs, and also
add to the overall mileage and volume.
2.STAYING INJURY FREE
The inclusion of Pilates, strength work,
drills and cross-training is essential to

make your body stronger and more
resilient. A strong core and muscle tone
(developed through cross-training) will help
you maintain good form towards the end
of a long run. It will also reduce your injury
risk and help you run with better form.
3. THE ABILITY TO RUN

FOR A LONG TIME
And finally, the purpose of the long run is

to train your body to use fat for fuel, to
conserve glycogen stores and to run for a
really long time. It should be done really
slowly and is the crux of any marathon
plan. Yet the long run is where most
runners go wrong. It is estimated that
around 80 per cent of runners of all
abilities run the long run, too fast, too
often. If you run too hard, youll find it
harder to recover and youll place too
much stress on your body. Dont be
tempted to run these long runs too fast.
Harder and faster is NOT better. Theyre
slow for a reason. Ideally try to run four
long runs in the plan, spread out over the
next 12 weeks.
GET ORGANISED. Marathon training

doesnt happen by accident. Put
the long runs in your diary. Get
your family involved and ask for their
support. Its not easy if you work full
time or have a family, but thats exactly
what makes the marathon such an
achievement.
KIT YOURSELF OUT. A quality

waterproof will mean you have no
excuse not to go out in the rain.
A running beanie and pair of gloves
will keep you warm. Compression
socks and tights will support your legs
and aid recovery, and waterproof
socks will keep your feet dry.
INVEST IN A HYDRATION BACKPACK

FOR YOUR LONG RUNS. Carrying a
water bottle in your hand will
affect your arm swing, causing strain
to your shoulder. We love the
Camelbak Marathoner Vest.
FINALLY, DONT NEGLECT YOUR FEET.

Most running shoes break down
after approximately 450 miles and
some start to deteriorate after only
250. Invest in two identical pairs,
which you can alternate. Theyll last
much longer and come marathon day,
youll have a relatively fresh, but
comfortably worn-in pair to run in.
KEEP ON TOP OF NIGGLES
Pilates is a great way

to build core strength
Get a sports massage every other week and spend 20 to

30 minutes foam rolling every other day, and especially
the night before a long run or race. The best time to roll
is during the evening in front of the TV.
Marathon runners need to utilise every
spare minute of time! We love The
Grid from Trigger Point Therapy (35,
www.triggerpointuk.com); its a great
investment in your marathon success.
MARATHON PART FOUR TRAINING
YOUR HALF MARATHON
Find a half marathon to fit into your

plan around five to six weeks before
the marathon. Next month that will be
the big goal. Building up and
recovering from the half marathon can
interrupt your mileage and long runs,
so its important to make sure you
have enough long runs under your belt
before then. A solid half marathon will
give you an idea of where youre at
with your training and marathon
target. As a rule of thumb, take your
half marathon time, double it and add
on 20 to 30 minutes, which will give
you a realistic target marathon time.
IMAGE RIHARDZZ / SHUTTERSTOCK.COM
Your goal next month will be

tackling a half marathon
Weeks to go
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
12
Pilates or
S&C
Easy run
30 mins
with drills
Rest
Cross
30-45
mins
Hilly
run
60 mins
Long
Brisk walk
20 mins 2-2.5run
hours
11
Pilates or
S&C
Easy run
30 mins
with drills
Rest
Cross
30-45
mins
Easy
run
45 mins
Easy Run
30 mins
10
Pilates or
S&C
Easy run
30 mins
with drills
Rest
Cross
45-60
mins
Easy run
40 mins
Brisk walk
Long run
20 mins 2.5-3 hours
Pilates or
S&C
Easy run
30 mins
with drills
Rest
Cross
45-60
mins
Easy
run
60 mins
Easy run
30 mins
Wind up
777
Pilates or
S&C
Easy run
30 mins
with drills
Rest
Cross
30-45
mins
Easy
run
40 mins
Rest
Long run
2.5-3 hours
Pilates or
S&C
Easy run
30 mins
with drills
Rest
Easy run
30 mins
Rest
Easy run
15 mins
Half
marathon
Wind up
777
(See above)
TURN TO PAGE 36 FOR OUR TERMINOLOGY AND FINAL 6-WEEK GUIDE

TRAINING MARATHON PART FOUR
5/10. With drills just means to incorporate

five minutes of butt kicks, skips and fast
feet drills in your warm up (see www.
kinetic-revolution.com). These help with
co-ordination, balance and agility and will
boost your technique and form.
CROSS
Dont neglect this important session, and

dont be tempted to run instead.
Swimming, cycling and rowing are all great
options.
PILATES OR S&C
SESSION TERMINOLOGY
Dont forget your five-minute warm up

with some dynamic mobility exercises
such as hip rolls, lunges, ankle rotations,
butt kicks, and marching on the spot,
followed by some brisk walking. Engage
your muscles before running, especially if
youve been sitting down all day.
EASY RUN
Comfortable, recovery or long run pace.

Youre not breathing too hard and you can
speak a full sentence easily. Effort level
Building a good core and strong muscles

is vital. Try a Pilates class or use a DVD at
home, try a mini circuit session using a
TRX or do weights at the gym. It doesnt
have to be a tough session, just regular
activation of muscles and strength work
will help keep you injury free.
LONG RUN
The bread and butter of your marathon

plan. These runs are to be done REALLY
slowly, around two minutes per mile slower
than your 10k pace and around 5/10 effort
level. Keep the pace very easy and
comfortable where you can chat and
youre not out of breath. Drop a minute

walk in every 20 to 30 minutes or so, as
you grab a drink and give your legs a short
break. Once your long run is over 90
minutes, youll need to think about using
some sort of fuel a gel, blocks, jelly
babies or similar and a drink. Start taking
something onboard around 40 minutes
into the run, dont wait until youre tired
and running out of energy.
WIND UP 777
The purpose of the wind up 777 is to

build a strong consistent pace and inject
some controlled speedwork. Start with
your usual warm up, then do five sessions
of 30-second bursts to get your heart-rate
up. Jog between each burst. Then when
youre nicely warmed up, begin the main
session. Run for seven minutes at a good
strong pace (around 7/10), then pick up
the pace for the next seven minutes, so
your effort level is 8/10, then continue to
build (without resting between each
section) so the final seven minutes is run at
9/10 and youll finish at pretty much flat
out pace youll have done 21 minutes of
hard but steady quality work. Cool down
for five to 10 minutes afterwards.
THE FINAL 6 WEEKS
So theres only six weeks left, but nows not the time to sit back. Follow our final sessions to ensure you make
it to race day, ready to run your best:
Weeks to go
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Pilates or
S&C
and walk
20 mins
Rest
Rest
Easy run
30 mins
Easy run
45 mins
Walk 20
mins
Long run
90 mins
Pilates or
S&C
Easy run
30 mins
with drills
Rest
Cross
30-45
mins
Easy run
45 mins
Easy run
30 mins
Wind up
777
Pilates or
S&C
Easy run
30 mins
with drills
Rest
Cross
30-45
mins
Easy run
30 mins
Walk 30
mins
Long run
3-3.5 hours
Pilates or
S&C
Easy run
30 mins
with drills
Rest
Cross
30-45
mins
Easy run
45 mins
Easy run
30 mins
Wind up
777
Pilates or
S&C
Easy run
30 mins
with drills
Rest
Cross
30-45
mins
Easy run
45 mins
Walk 30
mins
Long run 2
hours
Pilates or
S&C
Easy run
30 mins
with drills
Rest
Easy run
30 mins
Rest
Easy run
15 mins
Marathon
day
GOT A QUESTION? Next month well focus on nutrition and final preperation. If you have any
questions about this plan, your training, diet or health issues, email us at rf.ed@kelsey.co.uk
Q&A
Dr. Yvette
Brindle
Expert ADVICE in
Womens Health
Dr. Yvette Brindle is a
General Practitioner in
Chester. She is trained
in womens health and
has a keen interest in
running, fitness wellbeing, weight control
and nutrition. She enjoys
running with her local
group and entering races
for charity.
ask the
expert:
doctor

Try a light jog or walk
if youre tired and
struggling to run
Running with depression
Dear Dr. Brindle,

My GP has just diagnosed me with
depression and put me on antidepressant medication. Ive always
done a bit of running, but recently
its tailed off. Ive had some personal
difficulties and my father recently
passed away. My doctor suggested I
start running again but Im worried
about the side effects of medication
and making myself too tired. Is it a good idea to try to run
when Im so worn out and down?
What do you think? Thanks in
advance.
Amanda Thorn
Thanks for
your question.
Im sorry to
hear about
your recent
bereavement;
it sounds like you have been
going through a very difficult
time lately. The death of
someone close to you can be
emotionally devastating, and
affects people differently.
Feelings of tiredness and
exhaustion can be part of a
grief reaction, but they can
also be due to depression.
Depression associated with
bereavement is a normal
reaction to loss.
Distinguishing between the
depression phase of a normal
grieving process and the
Ask the experts
onset of clinical depression

can be complicated.
Depression is very common
and anti-depressants are
often prescribed by general
practitioners. They are used in
combination with
psychological therapies, such
as counselling, and the
decision to start medication
should be a shared one
between you and your doctor.
Anti-depressants can take up
to six weeks to reach their
maximal benefit and it is
normal to take them for at
least six months.
As with other medications,
anti-depressants can have
side effects. Sometimes it can
be difficult to distinguish
between what is a side effect
of the medication, and

what is a symptom of
depression itself. However,
certain anti-depressants
may cause feelings of fatigue.
If these are troublesome, then
it is worth discussing this with
your GP, as they may suggest
trying an alternative that
could suit you better. The
most commonly reported side
effects of first choice antidepressants are feelings of an
upset stomach or diarrhoea,
but these tend to improve
within the first few weeks.
With regards to exercise, it
is important not to push
yourself. Exercise has been
proven to boost endorphins
and lift mood, which is why
your GP may have suggested

Twitter: @Runfitmag
Facebook: facebook.
com/RunningFitness
it. However, it can be difficult

to motivate yourself when you
feel low in energy and mood. I
would encourage you to do
only what you feel able. A
brisk walk, or a slow jog, a
couple of times a week might
be a good starting point. In
time you will find your energy
levels build up and you are
able to do more, but dont be
too harsh on yourself if you
arent able to run what you
used to. I hope this helps.
HEALTH NEWS
Dr. Yvette
Brindle
Dr. Yvette Brindle
is a General
Practitioner in
Chester. She
is trained in
womens 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.
3 8 R unni n g f i t ness fe brua ry 2015
HEALTH NEWS
Weight Control
Whether it is to improve our fitness, to relieve stress, or simply because we enjoy it, we
all have our own reasons why we run. For many, however, running plays a huge part in
their weight control. But how many calories do we actually burn when we run?
And why do some of us still struggle to lose weight despite clocking up the miles?
hen it comes to weight

control, exercise and the
energy we use up forms just
half of the equation. The
other half is of course, the fuel we put in.
Controlling your weight needs attention to
both halves. Getting the balance wrong is
why some runners report gaining weight,
despite regular training, such as for a
marathon. Lets start by looking at the fuel
we put in... The calories.
The calorie balance

A calorie is a measure of energy. We are
told an average man needs around 2500
kcal a day and the average woman around
2000 kcal. However, these numbers are
only a guide. There are many other factors,
such as age, involved. We know that in
order to maintain a stable weight, the
energy (calories) we put into our body,
must be the same as the energy we use
up for our normal bodily functions and
physical activity. Weight gain occurs when
we are regularly taking in more energy than
we are using up. Likewise, in losing weight,
we have to tip the balance the other way
by either taking in less energy, or using
more up.
Calorie intake is where many of us go
wrong. If you are doing regular long runs,
yet still gaining weight, you need to look at
what fuel you are taking in. Lets take a
look at the typical calorie value of some of
our common snacks and drinks:
Calorie burn after

running
So when you reward yourself with a snack
after a hard workout, just how many
calories have you really burnt off? As a rule
of thumb, one mile of running burns off
approximately 100 calories. But if you
wanted to be more scientific, multiply your
weight in pounds by 0.72, to give you a
calories per mile figure. For example, if
you weighed 150 pounds:
0.73 x 150 = 110 calories burned per
mile.
You can then multiply this figure by the
number of miles you have run to give you
an estimate of the total calories you have
burned. So, if you have run 5k, you have
burnt:
110 x 3.1 (miles) = 341 calories.
These equations are only a guide, based
on averages, and there are of course other
things to consider. Firstly, the faster you
run the more calories you will burn.
Environmental conditions, gradient and
different terrains will also have an effect. At
the end of a long hard workout, many
people are often surprised by how few
calories they have burnt compared to how
they feel! So if you are running to lose
weight, you need to be clocking up the
miles to see results if you maintain an
average daily calorie intake. In order to
lose a pound a week in weight, you
actually need to cut 500 calories per day,
through diet and exercise.
Food/ drink
Approximate calorie value
Apple
Banana
Granola/cereal bars
Flapjack
Raisins
Large egg
Slice of wholemeal bread
Cashew nuts (28.4g)
Lucozade Sport (500ml)
80
100
100-200
200
100
80
70
160
140
Health benefits
of running
It is important not to become
disheartened if you are struggling
to control or lose weight through
running. The health benefits of
running go far beyond what you see
on the scales. Running is a much
healthier way to control your weight
than purely cutting your calorie
intake alone. If you need a reminder,
here are just some of the health
benefits of running:
It improves your
cardiovascular fitness
It strengthens and tones your
muscles
It strengthens and builds bone
mass
Improves mental wellbeing.
Top tips for weight loss

However, if you are running for weight
control, and struggling to get the balance
just right, here are some of my top tips to
help you along:
Avoid the post-run binge: reward
yourself with smaller healthier snacks,
considering how many calories you have
likely burnt off.
Dont run on an empty stomach: try to
have a snack at least an hour before. If
you are an early morning runner, start with
fresh juice to help curb cravings.
If youre running to lose weight, avoid
isotonic drinks and stick to water.
Mix-up the intensity of your runs:
interval training and a change in terrain can
help you burn more calories.
Keep a food diary: its easy to lose
track of the snacks you eat during the day
and overlook calories in your drink.
Dont set yourself unrealistic targets. If
you are running to lose weight, this wont
happen overnight. Weight loss is gradual:
around one to two pounds per week.
Finally, there are so many resources to
help with weight control, from apps to
online exercise planners. But for running to
work well in weight control, it must be
something you enjoy.
Pre-training nutrition
Make sure your diet has a mix
of high quality whole foods with
plenty of protein
Training causes stress; that
stress is good and a necessary
signal triggering the adaptations
that make you fitter, but to
adapt properly, avoid
overtraining and stay healthy,
you also need to support your
recovery.
This should start as soon as
4 0 R u nni ng f i t ness feb r ua ry 2015
possible, in fact sports nutrition

isnt just a post workout thing;
before, during and after counts.
Studies show that consuming
carbohydrate and protein
together whilst running can
lower the physiological markers
of stress which will improve
recovery times and help balance
the stress of training.
Having a mixed meal of high
quality whole foods, including a
protein, high quality carbs and a

little healthy fat a few hours
before, and just after training, is
a fundamental first step. Adding
a quality recovery drink after
training, or before and during
training, will build your nutrition.
Suggested foods:
Whole grains, lean proteins like
meat, fish, tofu, whey proteins,
high quality recovery drinks,
electrolyte-containing drinks.
flu health
Flu busting foods

We tend to think about performance in terms of muscles and joints, but if you want to
feel good and avoid illnesses, then its time to focus on your immune system
Phytonutrients
These compounds, also called

phytochemicals, are the
product of secondary
metabolism in plants, and
theyre used by the plant for
tasks like defence or
reproduction. When we
consume plants the
compounds pass into our gut
and also get absorbed, and
they have a number of
important roles that support our
health.
There are over 100,000
different phytochemicals, but
they can be mostly organised
into 12 groups. In particular, the
flavonoids, saponins and
sulphur containing groups of
phytochemicals are ones that
have a big beneficial effect on
immune function. They also
show benefits for recovery
speed, are anti-cancer
compounds, and improve
various factors associated with
cardiovascular health.
Suggested foods:
Dark and brightly coloured
vegetables and fruit; for
example dark greens like
spinach and kale, bright reds
and yellows like peppers, and
purples like berries and red
onions. Strong smelling veg
like garlic and onions.
Calories
Micronutrients
Carbs, proteins and fats often

get lions share of attention but
the micronutrients the
vitamins and minerals are
also vital for performance and
health. These are the building
blocks and co-factors that drive
the processes in our body,
helping to unlock energy from
food or repair and renew
damaged cells and tissues.
More specifically, certain
micronutrients such as vitamins
E and C, and minerals like zinc
and magnesium are incredibly
important for immune
competence.
The focus should be whole
foods where theyre in the
forms and combinations that
we utilise most effectively.
Suggested foods:
Nutrient-dense foods like
fibrous veg, meat and
shellfish, nuts and seeds.
Also a combination of food
preparation methods such
raw salads, flash cooked
foods like stir fry and
steaming, and foods that
retain cooking juices such as
soups and stews.
Forget fad diets. Baseline

calorie intake is one of the
biggest controllers of whole
body health and in particular
the competence of the immune
system. If you dont eat enough
to recover fully, the ability of
many systems to function is
gradually reduced, and your
training takes a hit.
Food comes first and
consuming high quality,
minimally processed sources of
carbs, protein and fat will see
you getting fibre and accessory
nutrients like vitamins and
minerals, which are vital for
health and performance. Try
new foods; plan around difficult
times of day like travelling, and
focus on getting better at
preparing a range of (healthy!)
meals that you like to eat.
If youre looking to lose
weight, focus on lean proteins,
healthy fats and colourful fruit
and veg. In the Sports Nutrition
business these are the repair
and protection foods.
Suggested foods:
Choose energy and nutrientdense foods like colourful
carb foods such as sweet
potato and fruits; healthy
oils and oily foods like olive
oil, avocado, oily fish; quality
meats and nuts.
Gut health
The gut is an integral

component of the immune
system and your health
depends upon bacteria that
you carry around all the time. In
fact, youre in constant
communication with these
billions of bacterial cells and
their health and function alters
ours on a basic level, changing
our immune competence and
altering psychological health.
Gut health relies on the
interaction between the gut
tissue, the environment and
microbiota in the gut. Its
therefore important to consume
the beneficial types of bacteria,
or probiotics, like the
lactobacillus and bifidobacteria,
and foods that contain
prebiotics.
Probiotic bacteria are found
in a range of fermented foods
like yogurt, but theyre also
found in raw vegetables.
Beneficial prebiotics come from
a range of vegetable sources
such as foods that contain
soluble fibres. For best results
pre- and probiotics should be
consumed daily
Suggested foods:
Raw and fermented
vegetables; yoghurt and
kefir; fibrous veg and fruits
like apples and those with
beneficial carbs like bananas.
And finally...
Theres a wide variety of dietary factors that control immune health, but
generally speaking look for fresh, wholesome and nutrient-dense foods first
and foremost. Supplement wisely to help improve recovery using more modern
recovery drinks and supplements that improve micronutrient intake, and
remember that other factors such as sleep, stress, alcohol intake and training
too hard are important players when it comes to immune system function.
ABOUT THE
expert
Drew Price is
a Multipower
Sportsfood
registered nutritionist
and strength and
conditioning coach.
f e b r uary 2015 r unn i n g f i tne ssmag .c o . u k 41
BEGINNERS GET READY TO RUN
5 RUNNING
TIPS TO START
Do you want to run but dont know where to start? Our BEGINNER FEATURE will give
you the confidence to tackle those first steps today WORDS Julia Jones and Shauna Reid
Working towards a 5k
distance is a great place
to start
anuary is a great time of year to

start running. Your intentions are
at a peak with a lingering buzz
from that exciting list of New
Year resolutions. But in our twenty-first
century instant success, instant fame
society many people jump straight from
zero to mega mileage. This doesnt allow
your body enough time to adjust to a
new routine, and its a huge leap for the
mind too.
Thats why we advise starting with the
5k. Its a distance thats fun and
accessible. You can train for a race
without it taking over your whole life.
Youll learn how to tap into your
motivations and organise yourself to fit in
those workouts. Youll establish a solid
training routine and build a strong
physical and mental foundation.
Even if you have bigger goals on your
resolution list, these five steps will help
you rock any race distance.
GET READY TO RUN BEGINNERS
KNOW YOUR
MOTIVATION
Why do you want to run?

Knowing the answer is
the single most
important component to
reaching your goal.
Strong motivations are
usually accompanied with butterflies in
your stomach or a tingly feeling. Theres
emotion involved, whether its happiness
or excitement or even anger. There may
be some negative emotions lurking
behind your running urge, use them and
turn them into something positive.
want to set a good example for

my family
Ive always dreamed about running
the local 5k event
I want to show that school PE
teacher that I really can run!
IMAGES PENNY WINCER
Write them down and display them

where youll see them every day. It
could be on your desk or on the
refrigerator. These visual reminders will
help reinforce your motivation.
Its important to look at your

diet and to eat healthily
CLEAN UP
YOUR DIET
The truth is that while

running can aid weight
loss, its not a miracle
cure. If thats your goal,
the most important factor in
determining your success will be
your food intake.
Prepare your clothes the

night before, youll gain
valuable time in the morning
Start looking at food quality. It may not

have a huge effect on your 5k training,
but theres benefits for your health and
future running ambitions. Forget diets
and extreme changes and focus on small
tweaks. Eliminate excess sugar. Switch
to whole grains. Eat your fruit and
vegetables, rather than drink them.
Include a good balance of protein,
carbohydrates and healthy fats.
Time your meals along with your
workouts. If youre running first thing in
the morning but cant work out on an
empty stomach, try eating an easily
digested food such as a banana, along
with a cup of tea. This should get you
through the run without side stitches or
intestinal problems.
Use the same strategy if youre
running during your lunch hour or late in
the afternoon. Avoid running on a full
stomach, so allow two to three hours to
digest your previous meal. Again,
experiment to see what works best for
you. And surround yourself with healthy
snacks that will fuel you later, such as
dried fruit or nuts.
GET
ORGANISED
We all have same

amount of time
available to us.
Twenty-four hours is
1440 minutes,
wherever you live in
the world. How we utilise our time is
what we need to look at.
You may work long hours or have a big
commute. You may have children or pets.
But if you want to begin this running
adventure, you need to examine your own
24 hours and plan for that time.
Block out your essential activities.
Take out your diary or calendar and look at
the week ahead. Block off your work hours
so that you can clearly see your free time.
Look carefully at how you spend your
time. How can you revamp your daily
routines? Television and internet time can
be reduced. Meals can be prepared in
advance. Outfits can be laid out the night
before to save minutes in the morning.
Make your running time nonnegotiable. When its time for your
scheduled workout dont ask yourself if you
feel like going or wonder if maybe todays
not the right day to run. Get dressed and
go. You can ponder the merits of your run
after its done; beforehand its just
distraction and self-sabotage.
BEGINNERS GET READY TO RUN
4
Treadmill running isnt the
same as outdoor running
RUN
OUTDOORS
FOR MAXIMUM
RUNNERS
HIGH
One of the greatest pleasures of

running is being outdoors and feeling in
touch with nature. The visual
stimulation along with a hit of oxygen
can change your perspective within
seconds.
But with our notorious British weather,
thats not always possible. Doing a
treadmill run is better than no run at all,
but its important to understand that
outdoor running and treadmill running are
two quite different activities.
Treadmill running might feel easier,
because it is. Youre indoors, so theres no
wind resistance. The machine also does
some of the work for you since theres a
mechanical belt rolling beneath your feet
and you dont have to use your own force
(hamstrings and glutes) to move forward.
Think of the treadmill as a last resort and
not a regular practice remember that
those fun 5k races are all going to be on
the road!
DO THE STORK
The Stork is not only a great exercise

for activating and strengthening your
feet and ankles, its excellent for your
balance.
It can be done anywhere and at any
time. There are no excuses for
skipping your Storks!
1
2
3
4
Find a flat surface. Lift one foot off

the floor and hold it behind you
Hold your balance and avoid placing
your foot back down. If you lose
your balance, hop until you regain it
If you still find yourself wobbling,
concentrate on your big toe and
keep fixed on one object in the room
You may find it easier to balance on
one leg than the other. Make a
mental note of which side of your body
seems to function better
Start off with 15 seconds per foot,
switching back and forth five times.
Work up to a full minute per leg until
youre Storking for 10 minutes per day
thats five sessions (1:00 right foot/ 1:00
left foot).
If this exercise starts to get easy for you,
challenge yourself by closing your eyes,
or deliberately throwing yourself off
balance. Feel your foot working to get
the balance back.
Remember to train your feet theyll thank you for it
WORK YOUR
FEET
As a new runner you

may be thinking about
improving your lung
capacity or toning
those glutes. Instead
you should focus on
your feet. Theyre the two most
important parts of a runners body.
How you use your feet will make or
break your running career.
Feet need to be trained and conditioned
just like rest of the body. The strength and
agility of your feet directly influences how
efficiently you land and push off the ground
as you run, your gait patterns and your
ankle stability. Unconditioned feet will lead
to problems further up the kinetic chain like
shin fatigue, knee pain, hip and back ache.
Include foot agility drills in your 5k
training, such as The Stork, to reactivate
dormant foot muscles and ligaments. You
can also help them along by massaging
them for a few minutes in the evening with
calendula oil, a natural anti-inflammatory
that helps to soothe sore muscles.
Go barefoot at home. Simply walking
around your house without shoes will get
you using your feet in a different way and
help compensate for all the hours they
spend trapped in leather. Slip on a pair of
socks if your toes get cold.
ABOUT THE
AUTHORS
Up and Running
by Julia Jones
and Shauna Reid,
published by CICO
Books (12.99)
MOTIVATION COLUMNIST
SIMPLY RUN
Running fitness columnist and certified coach Tony Phillips will share
his views on running and the lessons we can learn for life
Finish each day and be done with it. You have
done what you could. Learn from it. Tomorrow
is a new day.
Ralph Waldo Emerson
hen I started my run this morning I had

too many things going round in my
head. My thoughts were like a tangled
ball of string where it was hard to find
any end to start unravelling. Even when I did find an
end, I soon came to a knot that was too tight to
loosen. Im sure Im not the only one who feels like
this on occasions!
Life in the 2010s is complicated and cluttered.
We are constantly being interrupted and reminded
of things that we should be doing that weve
forgotten about, or that we decide need to be
done immediately. We seem to have too much to
do and not enough time to do it in and this feeling
can build
Running, in contrast, is very simple. It is this
simplicity thats one of the things I love about it. I
need a few basic items of kit and that is pretty
much it. I can choose to run alone or with others. I
can choose which route I take. I can choose how
fast or slow I run. I can choose what time of day
works best. Theres not much more than that.
I dont know if its because of its simplicity, but
running is probably the best method Ive
discovered for finding simplicity in the complex
running helps me to loosen the tightly tangled
knot of my thoughts.
Running helps remind me that although life is
complex, it is also very simple.
When Im running theres nothing else I need to
It also occurred to me that each day is a chance

to start anew. Although my days seem to blend
from one day to the next, there is a definite end to
each day, as demonstrated by natures example of
day turning into night.
YOU CAN CHOOSE YOUR OWN PATH

I am a past master at carrying thoughts over from
one day to the next.
Thoughts of things that I
meant to complete but
didnt; things that are new
but I must get done today;
people that I really should
be in touch with; plans
that I really must start
today.
But in the same way
that every morning I get to
choose whether Im going
to run my daily mile or not, I get to choose how
simple or complex I want today to be.
William James said something quite profound:
The greatest discovery of my generation is that a
man can alter his life simply by altering his attitude
of mind.
I cant think of a better way to do this than to
go for a morning run. Can you?
...running helps me
to loosen the tightly
tangled knot of my
thoughts
do apart from continue or adjust my pace, or
direction.
Running also lets me examine my thoughts but
not from my normal perspective of trying to come
up with a solution. It gives me a detached
curiosity that improves my clarity.
On this mornings run I almost felt a physical
sensation of the knot of thoughts unravelling as I ran.
ABOUT THE
AUTHOR
Tony Phillips is a
personal coach
working with
entrepreneurs
and leaders in
business. An
enthusiastic back
of the pack runner,
he is fascinated
by the lessons
running teaches
about life. His
mission is to make
running a fun and
sustainable part of
his life. Find him:
@aMileEachDay
or www.coaching
approach.co.uk
behind the science
Stretching explained
So whats the science behind the much-debated subject of pre-race stretching?
And is there an impact on performance if we do, or do not stretch?
ross-country runners of a certain age

might remember a time when the prerace warm-up consisted of sitting in a car
with the heating on full. These days there
is hardly an aspect of running without a
corresponding evidence base that has accumulated
over the years, and the warm-up is no exception.
what does a warm-up do?
It prepares the body for the physiological

challenges to come during a race or training
run
Aims to enhance performance
Aims to reduce the risk of injury.
ABOUT THE AUTHOR

A keen long-distance
runner and freelance
writer, George F
Winter is a Fellow
of the Institute of
Biomedical Science
The traditional elements of any warm-up

are:
Sub-maximal aerobic exercise
Sport-specific movements
Static stretching and/or dynamic stretching.
stretching vs. performance

Were concerned here with stretching. According to
Peck et als The Effect of Stretching on
Performance, published in Current Sports Medicine
Reports, and freely available online: Static
stretching involves lengthening a muscle and holding
it in a mildly uncomfortable position for a period.
Dynamic stretching uses momentum and active
muscular effort to lengthen a muscle, but the end
position is not held.
The authors cite studies of athletes running
athletes may be at risk for decreased

performance after static stretching
Could your stretches
actually be doing you
more harm?
distances greater than 200m, which show that []

static stretching prior to activity has been found to
be detrimental to performance. However, other data
indicate that static stretching has no effect on
endurance performance [] But it is notable that no
study shows a performance benefit from static
stretching performed prior to these activities.
And when Lowery et al investigated the Effects of
Static Stretching on 1-Mile Uphill Run Performance,
they concluded in the Journal of Strength and
Conditioning Research that [] athletes may be at
risk for decreased performance after a static
stretching bout. Therefore static stretching should
be avoided before a short endurance bout.
So what should we be doing?

Someone with (hands-on experience of eliciting toplevel performances from both elite and recreational
athletes is former Gt Britain and South African
international triathlete Phil Mack. With a global
reputation as an injury rehabilitation specialist, Phil
was strength and conditioning coach to the South
African Springboks. He now runs six sports injury
and physiotherapy clinics (thephysiotherapyclinics.
com) and is passionate about athletes of all
standards getting the most out of themselves.
Macks many years of practical experience on
warm-up routines have been distilled into a recent
article he has written. Entitled Should I Stretch
Before Running, Sport or Exercise?
Mack points out that: Dynamic stretching is
typically used before exercise, as part of a warm-up.
It helps to stimulate the nervous system, brings
blood to the muscles, elevates the heart rate and
generally helps prepare the body for functional
movement. Static stretching is typically used after,
or separately to, a workout. However, although it
may be beneficial for increasing flexibility, it tones
down the nervous system and prepares the body to
relax and release rather than stimulate.
Nowadays, most people who take part in sport
want to achieve the best they possibly can, Phil
told Rf. Your goal might be just to finish a race, or
perhaps achieve a PB. Whatever your goal, warming
up correctly can give you an edge by helping you
prepare physically and mentally for the race ahead.
Practise different sport-specific warm-up strategies
to find what works for you. Ensure you progressively
increase your heart rate using similar activities to
your race and couple this with dynamic stretching of
the main muscle groups involved. Finish your warmup with a couple of short high-intensity bursts a few
minutes before you start.
I could go on, but that, perhaps, would be
stretching a point.
Training orienteering
an outdoor
adventure
Grab a compass and step outside your comfort zone, as Rf takes you on an
orienteering adventure WORDS Ellie Ross
acing beneath a dense canopy, I

almost ran straight past the little
orange and white flag billowing in
the breeze. There it is! I yelped,
skidding to a halt and sending a pile of
crisp brown leaves shooting into the air.
Surrounded by woodland, the marker
stood small and alone but it was like a
beacon of hope for me on my first ever
orienteering experience. It marked a
control point, a precious 10 marks to add
to my tally. I ran over to it, punched my
electronic tab into the box and heard the
satisfying beep. Then I checked my map,
wiped the sweat off my forehead and
pressed on in search of another.
ORIENTEERING: THE
CONCEPT
I had come to Sherwood Pines Forest in
Nottingham to take part in a brand new
orienteering event, the Red Bull Robin
Hood. Despite taking place on the first
weekend in November, its inaugural race
was blessed with blue skies and sunshine.
But unlike the weather, I didnt get off to
the brightest start. One in three of us cant
read a map, according to research by GPS
specialist Garmin and I got lost driving to
the event. In the age of the smartphone,
map reading seems like a dying skill. But
orienteering requires fitness and navigation
in equal measure.
To make matters worse, I hadnt brought
a compass. I would also be running with
my 64-year-old dad the oldest
competitor who, as well as a compass,
had forgotten his glasses.
Luckily, coaches were on site to help.
After changing into my event t-shirt, I
asked Pauline Olivant, from
Nottinghamshire Orienteering Club, for
some tips. Keep checking where you are
on the map, she told me as I nervously
walked to the start-line with my blinking
dad and other athletic-looking competitors.
Sticking to the paths is easier and keep

an eye on the time.
HISTORY
Born in Scandinavia, orienteering first
arrived in the UK in the 1950s but it took
off properly in the 1960s, partly because of
a Swede called Jan Kjellstrm. His role in
developing the sport here was so
significant that Britains biggest orienteering
festival is named the JK Festival in his
memory.
Orienteering is steadily increasing in
popularity in the UK. In 2009, the number
of times an orienteering course had been
completed was 205,521. By 2013, that
number had risen to 238,300.
But Craig Anthony, development
manager for British Orienteering, which
partnered with Red Bull for this event,
thinks more needs to be done.
Orienteering has a perception issue.
Some people see it as simply walking
around with a map and they dont see the
sport side, he explained. But it is as
much about fitness as it is about
navigation. Its both a physical and mental
challenge and not all sports offer that. This
is a fantastic event because its fun and
appeals to more people.
HOW DO YOU DO IT?

The aim of orienteering is to navigate
between control points marked on a map
in the quickest time. Competitors are given
an electronic dibber to wear on their
finger and dib in at each control box. The
data is collected so you can see how you
did just minutes after crossing the finishline. You are given a map with the course
five minutes before the start, but can only
look at it 60 seconds before.
Most orienteering events see
competitors set off individually, in
staggered starts on a pre-determined
linear route, with the fastest finisher
HANDY HINTS
Bring your own
compass. There arent
spares on the day.
Wear long
trousers/socks.
Youll need to protect
your legs as you might
run through brambles.
Images courtesy of Red Bull
Finish on time. Time

penalties are severe
(minus 10 points per late
minute).
Plan your route.

Its tempting to dash off
at the start, but spend a
minute or two working
out an efficient route.
Dont just follow

others. Trust yourself
orienteering is an
individual sport and they
might be going the wrong
way anyway.
Work out the

maps scale. Then you
can expect how far to
run between controls.

Be strategic. You
will inevitably have to
miss out some controls
to finish on time. Be
decisive about which to
leave out.
Fuel is en route.
There are plenty of water
and Red Bull stands to
keep you hydrated so
you only need to carry
your map on the day.
But check beforehand.
Wearing the right kit is

essential to avoid brambles
and other obstacles
Make sure you

understand the maps
scale before starting
Ellie running with her dad,

who happened to be the
oldest competitor
NAVIGATION TIPS
Orienteering requires some
extra skills other than just
running, here are a few tips:
Familiarise yourself with

the map
They are specific for
orienteering, so look slightly
different to a regular OS map.
You are given a sample before the race
take time to understand what the
different colours and symbols signify.
Make sure you orient the map. The
most important thing for a beginner is
to keep it pointing in the right direction.
2
3
4
5
Use a compass
Then you will always know
where north is, helping you to
orient the map and run the
right way.
Keep track of your position
Fold the map and use your
thumb as a marker whilst
nagivating your way round.
Stick to paths where

possible
This will make it easier if
youre a beginner as you will
have an easier terrain.
Plan ahead
Take time at the start of the
race to find where it finishes,
and plan your route
accordingly.
The next Red Bull Robin

Hood will be 1 November
Use your thumb as a guide

on your map to avoid losing
precious time during the
race
Some see orienteering as

simply walking around
with a map they dont see
the sport side
crowned winner. But the Red Bull Robin
Hood was run as a score event a mass
start with no preset route and a 75-minute
time limit.
About 130 competitors raced around
the 18km course, some in groups, some
alone. The course featured 30 regular
controls worth 10 points each and six
additional physical and skills-based
challenges from archery and rope
climbing, to a balance beam and even
onion catapulting. Each of these was
worth a golden 30 points if successfully
completed.
With 2000 in the prize pot the

biggest prize sum for a UK orienteering
event competitors had an extra reason to
vie for victory. Winners of both male and
female categories would bag 500, with
300 and 200 for second and third
places, respectively. This enticed everyone
from top Team GB athletes and club
members, to complete beginners like me
and my dad.
GETTING STARTED
Seconds after setting off, I was scrambling
through brambles and fern in what I
Additional obstacles score

you extra points
Winners celebrate with a

medal and a beef stew
thought was a short cut to a challenge.

Minutes later, I was out of breath. After half
an hour, I had my first stitch. The
competition element meant I was running
faster than I would on a training jog, and
the constant stopping and starting to
check my map burnt more energy than
usual.
With no compass between us, my dad
used the position of the sun to tell me
where north was, as I oriented the map
and looked for nearby control points.
The best orienteers are good hill
runners. Strength and endurance are
required to power through challenging
terrain, from marshes to shrub vegetation.
Athletes train on rough surfaces, and build
up supporting muscles with exercises like
catching a medicine ball while balancing
on one foot.
I usually start with a spin on the bike or
a run in the morning, then I do a 10 to
20km trail run at lunch and intervals or hill
reps in the evening, explained Hector
Haines, a 25-year-old semi-professional

British orienteer, who trains three times a
day. But its a sport for anyone, no matter
how fit you are. You can still enjoy the
challenge of navigation around the course.
Being alone in the wilderness and getting
from A to B has always captivated my
imagination.
MENTAL CHALLENGE
I quickly realised that the challenge was
not only physical but also mental. The
more tired I became, the harder it was to
focus on map reading. Decision-making
and organisational skills are also key.
Lucy Butt, winner of the ladies category,
told Rf: Orienteering really relies on your
mental technique. Should I take this route
around the hill or take the risk and go
straight over? Running up hills is tough but
rewarding and orienteering is all about
the adventure.
Timekeeping is also crucial arrive late
and you lose precious points. I made a big
error by not planning a route based around

where the finish was on the map and
ended up at the furthest point from it with
just minutes to go.
As my dad and I sprinted towards our
final control, we lifted our hands in unison
as we crossed the finish-line to the sound
of a cheering crowd. But our joy at
completing the course was swiftly
tempered by the fact that we were five
minutes late, halving our score to a paltry
50 points. In comparison, the winner
secured 380.
Nevertheless, navigating my way
through the forest with a map instead of a
smartphone, while clocking up the running
miles, had been exhausting but
completely exhilarating.
Brushing some mud off my leg as I
tucked into a finishers beef stew, I vowed
to practise my map reading before next
years event. And, I thought, its high time
to invest in a compass.
GET INVOLVED
The second Red Bull Robin Hood will
take place on Sunday 1 November 2015
in Sherwood Pines Forest, Nottingham.
All registration fees go to the Wings
for Life charity. See www.redbull.co.uk/
robinhood.
For more information on orienteering,
and where to find your local event, see
britishorienteering.org.uk
Products Orienteering
Adventure
apparel
Get yourself kitted out for an
orienteering adventure
ORIENTEERING PRODUCTS
SILVA RACE JET COMPASS, 64.99

A compass is a must, and the new model
from Silva is the ideal choice. Its robust to
withstand the toughest of conditions and
the thumb held option improves map
reading and stability when running.
www.silva.se
BROOKS WOMENS UTOPIA

THERMAL TIGHT II, 70
Long tights are essential for leg protection
when orienteering. These soft tights from
Brooks are super comfy, rugged and built
for extreme conditions.
www.brooksrunning.co.uk
SILVA CARRY SMART HYDRATION

BELT, 29.99
Go hands-free with this nifty belt from
Silva. With its small storage pocket for
keys, essentials or a battery, plus two
300ml bottles, its perfect for an adventure.
www.silva.se
SEALSKINZ THIN MID LENGTH SOCK,

30
Here at Rf we love Sealskinz waterproof
socks, and for a muddy orienteering event,
there couldnt be a better choice to keep
your feet warm and dry.
www.sealskinz.com
TIMEX IRONMAN RUGGED 30-LAP

STOPWATCH, 54.99
Dont bother with GPS or pace in
orienteering, a simple stopwatch is all you
need. We love the rugged looks of the
Timex Ironman for simplicity and durability.
www.timex.co.uk
GORE MENS AIR THERMO ZIP SHIRT,

64.99
Thermal warmth for chilly runs. High collar,
soft insulated fabric and a short zip for
ventilation. This top also comes in a great
choice of colours.
www.goreapparel.co.uk
BROOKS PURE GRIT 3, 100

The Pure Grit 3 is the perfect choice for a
muddy orienteering course. Lightweight
and low profile with an exceptional grip,
youll be skipping over the mud with ease
in these stylish Brooks shoes.
www.brooksrunning.co.uk
SEALSKINZ STRETCH FLEECE

GLOVE, 20
The Stretch Fleece Glove is a versatile,
comfortable dexterous glove ideal for a
range of outdoor activities. The fleece
lining will keep your hands warm all winter.
www.sealskinz.com
SILVA RACE ZOOM MAGNIFIER, 55

The Race Zoom Magnifier integrates with
the Silva compass, allowing you to zoom
in on map detail. This is a must when
youre against the clock and trying to read
a map whilst running.
www.silva.se
MOTIVATION AVOID COMPARING
RUN YOUR
OWN RACE
Running can become overshadowed by PRESSURE AND UNHEALTHY competitiveness.

Avoid comparing yourself to others and learn to thrive with these simple tools
inter 2013: The grass

crunched underfoot as we
stamped the cold from our
legs, blowing heat into our
hands, trying to shake off nerves. Two
hundred cross country runners huddled at
the start-line, ready to go. It was then that I
noticed others around me looking calmer,
warmer, fitter than I felt. Doubt grew to fear
as the previous years injuries and absent
chunks of training came flooding back.
Needless to say I felt slow, distracted and
miserable as I crossed the finish-line.
Looking back, the only consistency I had
around my running was negatively
comparing myself to others! If I wanted to
enjoy running, I had to find another way.
Its not surprising that we compare
ourselves to others. More people take up
running every day; running is a sport; and
sport is competitive. We run with family,
friends, our dogs. We run with running
clubs, triathlon clubs. In fact one of the key
attractions of running is the measurement
factor. People run to improve, to progress,
to sharpen PBs, to shift the goal posts.
People run to lose weight, gain weight,
DIFFERENT WORLDS
Lucy Batham-Read recalls when
her best friend suggested they do
a half marathon together:
My best friend was an Olympic
athlete and I was your average
29-year-old active mum. Her training
included nutritionists, coaches
Mine included running in between
looking after a six-month old baby.
It did not enter my head that what
worked for her might not work for
me. I did the half marathon in a
more than respectable time but at
the end of the race I felt a failure
and I hated every minute of it. Why?
Because I did not achieve the time I
expected and so began my love/hate
relationship with running and my own
competitiveness.
5 4 R U NNI NG F I T NESS FEB RUARY 2015
WORDS Evie Serventi

increase fitness, feel happier, to forge new
friendships. Many reasons, yet all of them
come with the double-edged sword of
comparing yourself to others.
It can be helpful to train with someone
else, and aim to be as good as them, but
only as long as its motivating, not
demoralising, warns Leanne Spencer, a
PT who focuses on recovery and fitness.
When you start resenting your running
buddies as they shave minutes off their
times, then its time to pay attention and
think about what running means to you.
SMELL THE ROSES

The next time you are running with your
group, enjoying parkrun or training hard for
your marathon, make a conscious effort to
take notice of people around you and the
spectators read their encouraging
posters and absorb their cheers. When you
are out on your daily run, acknowledge
passers-by. New research has found that
positive visual cues had an effect on
endurance runners perceived effort in
other words, helped runners feel like they
could run better and further. This tactic will
also help you shift your focus away from
competing to enjoying your run.
from East Sussex, has a simple yet

effective way of keeping a balance between
healthy competition and enjoying his
training. Rather than measuring my
progress by speed or pace, I try to think in
terms of percentages it really helps to
keep me grounded and positive. Ill say: I
feel like Ive made a 10 per cent
improvement this week, rather than: My
overall pace has been slow this week. I
also include other aspects of my week
when judging my own performance
including travel, how much sleep Ive had,
the weather conditions, my nutrition. It
makes it much easier to enjoy a session
with a friend when you keep a realistic
perspective on your lifestyle. He might do
faster repetitions than me, but I might have
run a race the weekend before, or have
had an extremely busy week work wise.
LEARNING ABOUT BALANCE
Talk to yourself! It might sound a little crazy,

but mantras can help keep you internally
focused and can subtly build confidence
it works for Paula Radcliffe. Create a
running mantra and make it stick! Keep it
short, sharp, and personal make it relate
to your own life. If I had stood at the startline last winter repeating my mantra: never
give up, perhaps I wouldnt have started
comparing myself to others and instead
just enjoyed my own race. Remember,
every runner has their own journey, their
own story and their own challenges.
Lucy Batham-Read, who juggled family, a

career, a new business and fitness,
sustained a stress fracture in her foot a
year ago. It was a valuable warning sign
which she used to create a new approach
to life. This year I have had to understand
balance when it comes to exercise. I am
someone who wants to be able to exercise
every day even when I am 80, and to do
this I need to listen to my body, trust my
instinct and stop competing with my
20-year-old self and others around me.
My wellbeing musts include:
acupuncture, yoga, walking, meditation
and having the right people in my life,
added Lucy. Good food, enough sleep
and understanding and managing stress
are part of it, but the biggest factor is
knowing myself; knowing my boundaries
and learning that my body is unique. With
this knowledge comes responsibility to
guide it using my intuition.
PERCENTAGE NOT PACE
ACCEPT IT TAKES TIME!
Grant Pirie, a 47-year-old marathon runner
Youve gone out for that first run round the
BE YOUR (OWN) BEST FRIEND
Struggling?
Get a grip on reality
Research shows that making choices

based on a firm understanding of
reality rather than simply being
positive, is referred to as grounded
hope and is a more effective approach
to overcoming a challenge. The
researchers acknowledge positivity
as part of effective therapy, but say
its also vital to express your thoughts
and feelings whatever those may be.
As quoted by authors Feldman and
Kravetz (2014) in Psychology Today,
Over two decades of research show
that people who are more hopeful in
this way tend to make more progress
on their goals than people who are less
hopeful; they also are on average less
depressed, less anxious, and report
that their life is more meaningful.
Its time to stop comparing yourself to other runners,

and focus on positive things
block, progressed up to your first mile and

then first 5k, but perhaps you struggle to
get any further? Or maybe you just cant
get in under 10-minute miles? The beauty
of running is that (pretty much) anyone can
do it. It can be done anywhere in the world
and its free. But like anything, it takes time
to progress, explains Leanne.
Frustration is an energy-sapping
emotion, and at the end of the day, we are
all restricted by time, family and social
commitments, work and other factors, so
its really about making the most of the
time you do have and making sure your
training is about getting as much value-fortime as possible. Try not to constantly
compare yourself to others. Even if youre a
world champion, theres always someone
faster and stronger than you. There is a lot
you can do to try to improve your
distances or your times though. The adage
if you want something different, do
something different is very true.
pro-active when injured

Injuries occur frequently and can happen
at any time in your running career,
irrespective of how proficient or
experienced you may be. Coping with the
injury, and learning to be patient sitting at
home while your running buddy heads out
for their endorphin fix, can be challenging,
concedes Leanne. Yet usually with an
injury, theres a lot more that you can do
than you cant do.
Focusing on what you can do means
that you can stay active (vital for morale
and mental wellbeing), actively helping
yourself recover, while maintaining some
degree of your training regime. If using the
gym in the running club is also a
fundamental part of your social life, it
doesnt need to stop just because youre
injured.
About the
contributors
Leanne Spencer
is the founder of
Bodyshot Personal
Training Ltd, based
in South London
which has three brands. Bodyshot
PT; Bodyshot Baby; and Recovery
Fitness: personal training, yoga
and specialist nutritional advice
for men and women suffering from
stress, anxiety or depression.
www.bodyshot-pt.co.uk
Lucy Batham-Read
set up Loveursoul
in 2008 as part of
her journey back
to good health. The
business provides
products and
services around creating a healthy
lifestyle in body and mind. Lucy
has a knack of helping people find
the right coach, therapist or next
step towards good health, which
in her own words help you go from
survive to thrive.
www.loveursoul.co.uk
Q&A
ask the
expert:
motivation

Finding someone to
run with can be a great
motivation builder
Evie Serventi
Expert advice in the psychology of

running
Evie Serventi is deputy
editor at Running fitness
magazine. She is a
qualified journalist, keen
runner and triathlete,
and health mentor. She
is also studying sports
psychology and has a
dedicated interest in
training your mind
@hotoffthepage
www.evieserventi.com
Time, but no motivation
Dear Evie,
Im meant to be training for the
marathon in April and Ive got a
place with a charity, but Im really
struggling to get motivated. I know
I should be building up my long
runs, but I just cant seem to get
out of the door. I also entered it
last year, but got injured in January
and never made the start. Its not
that I dont have time. Im semi retired and have plenty of
time, its just that I cant seem to get fired up and Im
scared of getting injured again. Im only running about five
miles a week at the moment!
Any suggestions?
John Roland
First things
first: breathe
and relax! You
still have time
to train and
with a bit of
planning and creative
thinking, youll arrive at that
start-line ready to go!
Frankly, Im not surprised
you are finding it hard to get
going. Winter training is
tough; the days are short,
cold and dark. So give
yourself a pat on the back for
taking up the challenge of
training through winter, and
for having already built up to
five miles a week. Focus on
what you have done instead
of whats left to do.
Ask the experts
There are two silver linings

regarding injuries. First, think
of the experience as a
learning curve you can often
learn more about your body.
Think about this and focus on
your current state (i.e. being
fit and healthy) when you step
out each day and your
confidence will naturally
increase this in turn will
increase your motivation.
Second, thinking about
your injury experience isnt
necessarily a bad thing.
Researchers recently found
that people who thought of
both positive memories and
negative memories
subsequently exercised more
and were more motivated
than people who didnt

recall any memories at all.
It can be hard to grasp this
concept, but the way you
think does affect the way
you physically perform.
Its important to build some
gentle structure around your
training, and to build your
long run gradually and to run
at the right pace check out
Rf coach Sarahs marathon
training plan (see page 33).
Find out more about the
causes your charity are
involved in. Perhaps they can
help with putting you in touch
with other runners in your
area who might like a bit of
company in training? You are
helping your charity

Twitter: @Runfitmag
Facebook: facebook.
com/RunningFitness
remember, your charity is

there to help you too.
You have time which means
you can be flexible with your
schedule, so pencil in a long
run with a buddy when it suits
you both, ideally someone
also training for a marathon.
Set out on different routes
each week and think of
someone who inspires you.
INSPIRED BY THE BEST BROWNLEE BROTHERS
INSPIRED BY THE BEST

THE BROWNLEE BROTHERS
Alistair and Jonathan Brownlee are, in their own words, just two simple men from
Yorkshire trying to CONQUER THE WORLD of triathlon. We catch up with the
competitive duo to discover how much they have left to dominate Words Rebecca Gibbs
INSPIRED BY THE BEST BROWNLEE BROTHERS
ABOVE: Alistair (left) and

Jonny Brownlee are proud
ambassadors of MaxiNutrition
You took team gold in the mixed triathlon at

the 2014 Commonwealth games, and came
first (Alistair) and second (Jonny) in the mens
triathlon. Any surprises along the way or did
everything simply go to plan?!
JB I think in the world of competitive sport,
nothing ever goes fully to plan! But it was a great
race.
AB I could say it went to plan for me, I set out
to win a gold medal and I was fortunate enough to
be the first across the finish-line. I think that it has
been well documented that I had targeted this
race as one that I wanted to win.
JB There are a lot of tactics in triathlon and we
always have a plan before every race. In the
Commonwealth Games we broke away early on
the bikes which really helped us get the results we
were hoping for.
At the London 2012 games, where Alistair took
gold and Jonny bronze, you were the first
brothers on the podium together in an
individual sport at the Olympics since 1908. Did
it feel like a significant family success?
JB To be the first brothers to share the podium
in over 100 years is something very special to us.
I think if you look through history there are always
siblings that have shared success in sports, look
at the Neville brothers, the Murrays and the
Williams sisters, they have all enjoyed huge
success and were no different.
AB It is great being in the sport together. We

train together practically every day. Jonny is
always there, making sure I dont lie in and miss a
morning training session. We are constantly
pushing each other to go the extra mile or pedal
that little bit faster. Also we both are very
competitive I will never let Jonny get one up on
me if I can help it and vice versa.
Nature vs nurture do you ever wonder which
has had a greater influence on your athletic
careers: family genetics, or your upbringing?
JB I think its a combination of both. There is no
question that the coaching and support that we
have received along the way has helped us
become who we are today. But similarly, I know
my parents have always been healthy and
competitive, so Im sure that that helps!
AB Our granddad thinks he knows the answer!
When he was in the merchant navy during the war
his ship was sunk, but he managed to swim all
the way to shore. So, he is sure that his genetics
have given us the will to win!
When youre competing, who is it you are most
keen to beat competitors from other teams,
or each other?
JB I think that we will always want to beat each
other, as Im sure thats what every brother wants
to do! Unfortunately at the moment, Alistair has a
few more medals than me, but there is still plenty
of time for that to change!

AB I think I would be lying if I said I didnt want
to beat Jonny, of course I do! But to be first
across the line means beating whoever is around
you on the start-line not just my brother and that
is always the ultimate goal. Jonny has beaten me
in the past and it just makes me more determined!
You must get so many questions about sibling
rivalry. Are you competitive over everything
computer games, who has the best hair?
JB I think it would be fair to say that we were
both born as competitive people; its in our genes,
so no matter what we are doing, we always want
to be the best at it.
AB With the international triathlon schedule
spanning so many countries, you would be
surprised at how many times we have
turned the most simplest of tasks into a
competition, just to keep us occupied.
Do you have a favourite element of
the triathlon: the 1500m swim, 40k
bike ride or 10k run?
JB I dont think that I necessarily have a
favourite part of the race itself, its all
pretty hectic and over before you think.
However, I think that my favourite part of
training is running because its a great sport. I
absolutely love the freedom of running; you can
just get up and go.
Above Left: Alistair (top)

and Jonny have always
been competitive with each
other Above right: Being
brothers in sport brings some
advantages, and they help
encourage each other
AB Running for me too, it feels like the one Ive

done for the longest. Ive always loved running
since I was a kid doing local cross country races
[] you kind throw your trainers on, run out of the
door and youre off.
Who are your sporting heroes and inspiration?
AB Taking time to look back on it, I dont think
that I have ever had a famous sporting hero. I
think my heroes are people in my everyday life,
friends, family and coaches; they are also the
people that inspire me to get up in the morning
and go training when its raining.
JB Im pretty much the same as Alistair, when I
was younger there were always athletes that I
admired for their skill and dedication, but I
wouldnt say that they were my heroes. My
inspiration comes from all around me,
every person that has been part of our
success has inspired me to get up and
be a winner.
I absolutely
love the freedom
of running, you
can just get up
and go JB
You are also published authors of

Swim, Bike, Ride: Our Triathlon Story.
What made you decide to document
your triathlon journey with Tom
Fordyce? What do you hope that readers
will take from your book?
JB Getting together with Tom was an easy
decision; he is a fantastic journalist with incredible
knowledge for the sport. Once we heard that there
ABOVE: Jonny competing in Liverpool in 2009.

ABOVE RIGHT: Alistair and Ryan McLeod racing during the senior/under
23 mens race.
was an opportunity to get together, we jumped at

the chance, it allowed us to share as much of our
knowledge with the world as possible. We want as
many people to know about triathlon as possible.
AB Yeah, Toms a great guy and a fantastic
writer. With the book coming out after the
Olympics, it felt like a right time for us to share
some of our training secrets and hopefully inspire
a few people too. You never know, the next British
gold medallist could have been reading it
Youve already excelled at so many events so
far! Besides the 2016 Olympics, what is your
continuing motivation to keep training and
competing?
AB Rio 2016 is defiantly my next major goal
this time defending my title as gold medallist.
However, the ITU World Series is always a major
event that will be my focus. I am hoping to have a
stronger season this year and stay injury free.
JB We have just competed The Brownlee
Triathlon in Leeds and Ill be running some cross
country over the winter in preparation for the start
of the World Series. However, Rio 2016 is certainly
in the back of my mind.
IMAGES MARK SHEARMAN
What are the advantages/disadvantages of

competing in triathlons as opposed to doing
single events?
AB I think the advantages certainly outweigh the
disadvantages. Competing across three events
that all add up to one can certainly help keep
training more exciting.
JB I think that the only disadvantages are the
injuries which can occur due to the stress that
your body endures, aside from that I love it.
Absolutely love it.
How would you convince someone who only
runs to attempt a triathlon?
JB Its about convincing people to take the
plunge. Looking at the triathlon as a whole, it can
be pretty daunting. Its about showing people that
the triathlon is broken down into three
manageable blocks; if they are already running

then they are one third of the way there!
AB The triathlon world at the moment is
great with running mini triathlons, which
are great for everybody to enter, no
matter their ability. If someone is already
running and thinking about doing a
triathlon, I would advise them to take a
bike out for a ride, and then try the two
together. Its pretty addictive.
We are
constantly
pushing each
other to go the
extra mile AB
What is your favourite

Part of your training regime?
JB Running.
AB Running.
Post-workout snack/meal?
JB MaxiNutrition Promax Lean bar; they are
pretty tasty, packed with protein which helps
recovery and Ive got a sweet tooth too, so the
chocolate is always appreciated.
AB Maxifuels Recovermax for me, its tasty and
the best way to help you recover too.
Piece of kit?
AB My adidas boost trainers; they are so
comfortable.
JB My Boardman bikes
Alistair and Jonny Brownlee are ambassadors
of MaxiNutrition.
Info
Follow the brothers at:
www.
thebrownleebrothers.
com
www.
facebook.com/
thebrownleebrothers
@
alibrownleetri
@jonny_brownlee
Kies top five

beginner exercises
The following are simple
beginner-friendly exercises
which will help develop power,
strength and endurance:
run free
Free running develops power, strength, speed,

coordination and agility. So what can we learn from the
master? Rf chatted to Kie Willis to find out more
f youre looking for some cross-training

thats a bit different, will test your
balance, add some excitement to your
weekly workout and also strengthen
your core, then free running might just be
it. Whats more, it might even raise your
game as a runner.
More than just the purely physical
aspects, parkour also teaches you the
skills that will boost your confidence when
running outside and increase your
enjoyment, allowing you to interact with
your running environment in ways you
never thought possible.
emergence of parkour
Free-running is a relatively new urban
sport, often referred to as urban
acrobatics. It was developed from
parkour, which was popularised in France
and then worldwide in the 1990s by David
Belle and Sebastien Foucan, who adapted
a practice originally used by the French
Military: La Method Naturelle.
Parkour is known as the art of moving
efficiently and quickly through obstacles
a mind-set which allows you to find the
most efficient route. Free running adds an
element of self-expression; it is about
using your mind to be creative and your

physical attributes to overcome obstacles
in the most stylish way possible.
The modern day reality is that parkour
and free running have now almost merged.
develop your fitness

Free running involves all facets of total
fitness, and the qualities developed can
carry over into different sports. Jumping
requires power and coordination. Scaling
obstacles demands whole body strength
and flexibility. Running requires both
muscular and cardio endurance.
The feeling of working with your
surroundings and being able to use the
challenges of the environment to build
confidence, is a great way to liven things.
beneficial for runners

Parkour can be viewed as cross-training.
In the same way a sprint distance runner
would use deadlifts to develop certain
fitness qualities beyond the level possible
on the track, the skills used in free running
are at a higher intensity than just running.
Due to the higher intensity, it can quickly
develop your strength, core stability and
explosive power.
Pistol squats
Stand in a relaxed upright

posture.
Shift your weight onto your left
leg and keeping the knee almost
completely straight, lift the right foot a
few inches off the floor from the hip.
Put your arms out in front of you for
balance.
Slowly squat down until the upper
thigh of the left leg travels past parallel
with the floor. Aim to keep the right
heel a few inches above the ground.
Keep your weight back with a feeling
of having the weight going through the
left heel.
Pause at the bottom and press up.
Repeat on the other side.
tip Partial squats are fine to begin with,

and the best way to start learning these
is standing in a doorway, facing the door
frame so that you can use it for support.
Cross-training free running
Plyometric jumps
horizontal
Start by standing in a relaxed

stance, feet shoulder width apart.
Dip down a few inches, bending the
knees and swinging your arms out behind
you.
Without pausing, explode up and
out in front of you, swinging your arms
forwards as you do so for extra
momentum.
Land with both feet at the same time
keeping the knees soft to absorb the
impact of the landing.
Use your arms for balance when landing.
tip Plyometric jumps across the floor allow

you to focus on developing leg power without
having to worry about the accuracy needed
for difficult landings on wall or ledges.
Box jump
Stand 18 inches away from a box

with your feet slightly narrower than
shoulder width apart.
Focus on the spot on the box where
youre going to land your feet.
To start the jump, squat down a few
inches and swing your arms out behind
you a little.
Jump up as explosively as possible,
swinging your arms forward as you do so.
As your feet leave the floor,
bring your knees up so that the feet clear

the lip of the box and land with your feet
flat on the box.
Keep your weight forward to avoid falling
backwards.
Stand up and step back down.
tip Start small and then progress to higher

boxes. The key to a successful box jump is the
technique of raising your knees up
simultaneously as you jump. The better you
become at this, the higher you will jump.
free running Cross-training
mental benefits
L-Sit pull ups
These develop upper body,

core and hip strength
Start by hanging from a pull up
bar with hands positioned just wider than
shoulder width apart.
Keeping the torso and legs straight,
bring the legs up so theyre at 90
degrees to the body, pause and start the
pull up aiming to get your chin over the
line of the bar.
Pause and then lower yourself down
slowly keeping the legs in the same
position, then repeat.
tip Try not to strain the neck, keeping the

head in the same position throughout the
movement. Bending the knees so theyre at
90 degrees will make the movement easier
and is a great way to learn L-pull ups.
Rail balancing
Start by standing on a rail that

has a surface that you can use to
hold onto.
Let go, walking out onto the rail.
Use your arms to balance and keep the
weight in the mid foot.
Step by lifting off with the back foot, but
raise it the minimum distance and move it
past the front foot at about the same
height as the rail.
Parkour builds both skill and

confidence, and the philosophical
aspects of free running are
developed, giving the traceur
(free runner) another way to
view and interact with the urban
environment. A recent study in the
journal Perception showed that
as experience grows in parkour,
the way that someone perceives
obstacles changes, causing
challenges like high walls to
appear progressively less daunting.
With a large amount of the
training outside, free runners enjoy
the benefits of outdoor training,
which according to research in
the journal Extreme Physiology
and Medicine, has been shown to
improve mood. Training outdoors
also lowers hormonal markers of
stress more than training inside.
Interestingly, studies also find
that training outdoors lowers the
perception of effort, meaning that
for the same level of effort youll
tend to train harder outside, which
will improve your fitness levels.
ABOUT THE expert
Kie Willis is one of
the worlds leading
free runners and is a
leading light in the UK
free running scene. He
competes as part of
the UK based Parkour
Team Storm Freerun and
competes in elite level competitions
around the world. His accolades include
Sickest Trick award at the Red Bull Art
of Motion event in Japan (2011), and
he won the World Parkour Masters in
China (2012). In 2013, Kie won the speed
contest at the Jambo Urban Summer
Festival competition in Bologna.
Kie Willis uses Multipower Sportsfood
who are celebrating 25 years of Fit
Protein #StillGoingStrong.
Visit: www.multipower.com
tip Rail balance drills can be done forwards

with feet in line or made more difficult by
having your feet 90 degrees to the rail.
Progress towards walking backwards as well.
february 2015 runni ng fitn essma g .c o . uk 63
TECHNOLOGY
YOU ARE WHAT

YOU WEAR
Do you wear FITNESS TRACKERS to help improve your health or to show off?
s a fitness tracker a fashion statement? Given the brutish

ugliness of most of them, my immediate answer to that
question is no. But recently I read an article that compared
fitness trackers to the yellow Livestrong wristbands, saying that
both were visible signposts for the rest of the world, pointing
towards your willingness to do something good.
Its an interesting concept people using fitness trackers as a
tool to show the world how great theyre being. But its something
of a sweeping generalisation. I dont know anyone who views an
activity tracker as a status symbol. Sure, there are advocates for
certain brands, but most people I speak to see them as a tool to
gain a better understanding of themselves and their health. None
of them wear fitness trackers because they see the technology as
a symbol that stands for anything. If anything, by wearing a fitness
tracker, youre saying: Im not fit and I cant get fit without the
help of machines.
Nevertheless, companies out there do believe that fashion and
style are an important part of designing a fitness tracker. A few
months back I wrote about Withings Activit, a device that
combines functionality with old-school style. Recently, while
rummaging around Kickstarter, I stumbled upon the Ear-O-Smart,
an earring that monitors activity, heart-rate and calories and looks
fit to be worn at an ambassadors reception. The Ear-O-Smart is
still in development and, if all goes well with the funding and
testing, it will be shipped mid 2015.
On the other end of the scale is the Atlas, a device that claims
to recognise and analyse a variety of exercises including more
cardio-based activities like pull-ups, curls and burpees
comparing your form to a library of reference exercises. But it
looks like the kind of thing youd wear if you were under house
arrest. That said, its had a successful pre-order period and has
the potential to add a new dimension to the fitness tracker market.
Anything that can differentiate between two types of press-ups is
going to earn its place in what is an over-crowded market.
COMPANIES OUT
THERE DO BELIEVE
THAT FASHION
AND STYLE ARE AN
IMPORTANT PART
OF DESIGN
Am I doing the article that

questioned peoples motives for
wearing fitness trackers an injustice?
Sure. It does go on to talk about how
wearing an activity tracker acts as a
trigger to fire people into healthy
action. This is one of the most
important functions of a fitness tracker
the psychological kick up the
ABOUT THE AUTHOR
bracket that some people need in
Dave Standen writes
order to embark on a healthy lifestyle.
about running,
Is it about showing off? Maybe for
technology, and
some people. In reality though, the
running technology.
majority of people buy and use fitness
Follow him on Twitter
trackers in order to achieve a goal or
@DavidStanden
learn more about themselves.
Even writing about this feels like a conversation you might have
with a tearful child. Its not about what other people think. And its
not about whats on the outside. Its whats on the inside that
counts. And as long as that inside is comprised of a bunch of
powerful sensors that help you understand your health and fitness,
then everything is A-okay.
The Atlas claims to

recognise and analyse
a variety of exercises including pull-ups
www.runningfitnessmag.co.uk
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Not sure what speed work actually means,

or how to get the most from it?
We show you how
THE RISE OF PARKRUN
Few runners havent heard of parkrun; we

delve into the history of the popular 5k
HYDRATION
SOS
Practical guide to ensure

you know exactly how
much you should
be drinking
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Note to contributors: articles submitted for consideration by the
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BEHIND THE BRAND KIT BAG
BEHIND THE BRAND

This month we went BEHIND THE SCENES and chatted to FALKE
ABOUT THE EXPERT
Name: Adam Renshaw
Brand: FALKE
Ergonomic Sport
System (ESS)
Job Title: Sales
Manager UK
and Ireland
What is your job role, and what

does a typical day involve?
I am responsible for all of FALKE ESS sales
in the UK and Ireland along with PR, trade
shows and training. A typical day is
jumping in the car and visiting FALKE
retailers with new ranges as well as
organising and conducting staff training, in
addition to planning trade show activities.
Falke PrimaLoft
Insulation Vest,
145
This windproof/water
repellent vest is great
for winter runs
Falke Energy
T-Shirt, 45
A seamless top with
zoned areas to offer
optimal breathability
Tell us about your running?

At present I dont run very far as I am
recovering from an Achilles injury. It was
never that far though, as I use running as
part of my fitness and football
training.
Do you have a preferred time of

day to run? Favourite music
track?
I prefer to run first thing in the morning
when the day is fresh and peaceful. As I
live in a beautiful countryside village, the
best route is round the quiet back lanes
and along the river. I dont run with music
as I like to hear the surroundings and any
traffic creeping up on me.
Falke RU4 Short

Socks, 13
A lightweight sock
which also offers
some cushioning
Falke Training
Shorts, 60
Moisture wicking
fabric, zip pockets
and reflective detail
What clothing range do you

currently run in?
I run in FALKE clothing of course. I wear
the training shorts and the short sleeve
energy T-shirt along with a Primaloft vest
when its cooler. I currently run in New
Balance trainers until I finally commit to
buying a new pair!
What do you think has been the

biggest technological change/
development in clothing over the last
few years?
The biggest change must be compression
wear. It has become the must-have
fashionable technology. We have been
affected by it as customers expect it to be
part of our ranges and thus we have had
to perform our own tests to ensure we
have a product that truly works and
benefits in the correct way.
Have you any thoughts on running

clothing for the future? New
technology around the corner for
FALKE?
I think that running clothing needs to evolve
from general compression to be more
specific. Change will come in the form of
the next scientific technology but its just
who gets there first. New technology?
Maybe! Theres always new technology!
Who would be your greatest

runner of all-time, and why?
Mo Farah for me simply because his
running is inspiring a younger generation to
get out more.
Sum up what running means to

you in three words?
Getting fitness back.
If you were to give one piece of

advice to someone buying running
clothing, what would it be?
The best advice has to be: be critical of
yourself, and think about what you really
need, find a specialist shop and most
importantly, ask their advice and listen to
them. Dont just think thats a pretty colour
so it will match my trainers!
KIT BAG
WINTER WARMERS
What do you wear when its COLD OUTSIDE and you want to head out for a run? Kit
yourself out in our selection of essential cold weather gear of course
STEWS HOT PICKS

HILLY LITE-CUSHION SOCKLET,
10
Hilly have so many socks in their
range that there will definitely be
one which suits your needs. For
those who like a no-show sock,
the Lite-Cushion socklet is ideal,
especially if you want just a little
cushioning in the heel and forefoot.
The fit is great and the tab around
the heel ensures the sock doesnt
slip down inside your shoe.
www.hillysocks.com
NIKE SPORT WATER

BOTTLE, 5.99
We all know how important it
is to stay hydrated when
youre a runner, so add this
Nike water bottle to your
locker/gym bag/desk to ensure
a drink is always at hand. It
features a rubber grip panel
and a tilted head so its easy
to use whilst moving, and also
comes in eight great colours.
www.sportsdirect.com
KIT BAG
USA PRO HAND

WEIGHTS, 3.99 - 6.99
Looking for an additional
workout for your arms?
Take a look at these hand
weights from USA Pro.
Available in weights from
1kg up to 2.5kg, they are
neoprene covered for easy
grip and comfort.
Polygiene permanent odour control.

www.patagonia.com/eu
2 THE NORTH FACE JACKET MEN

FLOW TRAIL 2.0 JACKET, 110
When its cold outside and you want
to go for a run, this jacket from The
North Face will keep you warm. The
front panels are windproof, and with
fleece lining ensuring you dont get too
cold, this is a perfect jacket for those
dry, cold winter days. The stretch
panels on the sides/back assist with
breathability, and also ensure a great
performance fit. There are two zipped
side pockets, and the front zipper has
a handy feature to keep your
headphone cord in place.
www.thenorthface.co.uk
5 PATAGONIA ULTRA
LIGHTWEIGHT MERINO RUN
ANKLET SOCKS, 15
If lightweight socks are what you are
after, these feather-light anklets will fit
the bill. Made from itch-free merino
wool (sourced from Patagonia), the
mesh arch brace ensures a snug fit
and the looped Lintoe construction
minimises the seams making them
almost unnoticeable.
www.patagonia.com/eu
3 PATAGONIA MENS ALL

WEATHER ZIP-NECK HOODY, 55
This versatile hoody can be worn by
itself or as an additional layer
depending on the temperature
outside. The breathable, stretchy
fabric ensures a great fit whilst the
hood gives you a little extra warmth if
you need it. This top also has thumb
holes and fold-over mitts for extra
protection from the cold, and features
4 KARRIMOR XLITE THERMAL

GLOVE, 6.99
Do you find your normal running
gloves dont keep your hands warm in
the colder months? If so, look no
further than these fleecy thermal
gloves from Karrimor made from MX
Therm+ fabric. They also have
reflective detailing, silicone prints on
the fingertips for grip, and a clever
fingertip fabric for using a touch
screen phone.
6 SNUGBUG CABLE FLOPPY POM

POM, 28 OR CROCHET STYLE,
18
Snugbug have a wide range of handmade hats to suit everyones needs.
The knitted styles are made in Nepal
from 100 per cent wool, and have a
cosy, brushed fleece lined headband
to keep you warm, but also allow
extra ventilation around the top of the
head. We found the Crochet style was
great for running, whilst the Floppy
Pom Pom style was ideal for a
relaxed, casual look.
www.snug-bug.co.uk
ULTIMATE PERFORMANCE
EDDYSTONE CLIP ON LED
LIGHT, 8.99
If you want to make sure you are
seen when running in the dark,
this handy LED light from Ultimate
Performance is ideal. It can be
easily clipped on to your clothing
or backpack and the light can
either be set to constant or
flashing, making sure you are
seen from far away.
www.ultimate-performance.
co.uk
COMPLIED BY STEWART HAYNES
1 ADIDAS TERREX CLIMAHEAT

JACKET, 220
From the adidas outdoor range, this
jacket is designed to keep you warm
in the most severe weather conditions,
and ideal if you have just finished a run
or are at an event. The PrimaLoft
Down Blend Gold uses goose down
and PrimaLoft synthetic insulation to
keep you warm (even when its wet),
along with climaheat insulation which
uses fibres inspired by natural fur. The
jacket also has two side pockets, and
an easy access pocket on the left
chest.
www.adidas.co.uk/outdoor
INJURY PREVENTION SEVEN STEPS
INJURY
FREE
SEVEN STEPS
TO SAFE RUNNING
Are you reducing your INJURY RISK? Follow our seven steps to ensure you stay
running pain-free and feel stronger than ever WORDS Matt Phillips
DYNAMIC WARM UPS
What better place than to begin

than with the warm up; though
some runners rarely warm up and
manage to remain injury free, most
runners are not so lucky. If there is one thing
that probably increases the risk of injury during
a run (as well as increasing soreness
afterwards), it is failing to perform a suitable
warm up. The warm up is not just about
getting your body warm its about switching
your brain on and firing up communication
with the muscles. After all, thats what efficient
movement is all about, neuromuscular
communication.
To do this, you need to challenge yourself to
a slight skill element in the warm up, some
structure and goals. This is why I am such a
fan of the lunge matrix a series of five multi
directional lunges that provides exactly this.
Leg swings whilst balancing on one leg are
another great way of getting the brain warmed
up instead of just expecting it to suddenly
orchestrate an efficient movement the moment
you step out of your front door. (For videos of
lunge matrix and other warm ups, go to www.
sportinjurymatt.co.uk).
?
MORE
STRENGTHENING,
LESS STRETCHING
Notice that that there is no

mention of stretching in the
warm. In my opinion, stretching is highly
overrated. Ballet dancers and martial
artists need lots of flexibility, runners dont.
If you have an area of the body that does
lack the required range of movement, your
sports therapist or physiotherapist will let
you know but unless that is the case, lets
replace this passion for stretching with
some strengthening.
If a muscle hurts, it is because it has not
been able to meet the demands asked of
it. Stretching will not make it more capable
of meeting these demands; strengthening
will. As runners, we should all be
performing weekly strengthening routines
focusing particularly on the hips and legs.
See a running professional to help you
identify what areas to focus on. Your time
is precious but if sacrificing some running
time in order to get a strength session in is
what it takes, thats a worthwhile trade off.
Changing the terrain will

stimulate different forms of
strength adaption
GET A FULL
BODY RUNNING
GAIT ANALYSIS
As I said above, most

running injuries are caused
by a tissue not being able to deal with
the load it is given. This excessive load
may be the result of you doing too
much, too soon or it may also be down
to the way you run. Running is a skill
that does not necessarily come
naturally. Though there is no one way
to run, there are several traits that are
common to all the successful running
styles, just as some ways of moving
have been linked in research to
elevated risk of injury. A full body gait
analysis (as opposed to the foot
analysis offered) is a great way for a
runner of any level to check if their form
could benefit from some development,
and it will also highlight any potential
areas of restriction/weakness that
could benefit from ancillary exercise.
ROTATE SHOES
Though science has yet to

provide a reliable model to
base shoe selection, research
does favour rotating shoes of
slightly different style (as long as they are
comfortable) in order to reduce injury risk.
This makes sense if we consider that
most running injuries are due to repetitive
overload. Different style trainers (support/
cushioning/stack height, etc.) will load
your muscles in a slightly different way,
making overload of the same tissues time
and time again less likely.
For the same reason as above, mixing
up the type of surface you run on can
also help reduce injury risk. Off road

running will introduce different loads to
your body than always running on the
road, and vice-versa. Each type of
surface will stimulate different forms of
strength adaption. Uneven surfaces tend
to stimulate a higher need for balance
and coordination two areas of fitness
that beginner runners often neglect.
It should be highlighted that modifying
footwear should always come second to
ensuring you are training sensibly and, if
applicable, modifying running form. If you
use the same pair shoes and never suffer
from injury, then it may not be worth
rocking the boat - everyone is different.
Injury prevention seven steps
Remember the
80/20 rule
This is a big one. The most

common reason for injury is
overtraining, in particular doing too much
on your easy days, or in some cases, not
even having easy days! Research has
shown that running performance improves
when runners do 80 per cent of their
running at low intensity (i.e. at a pace
where you can talk easily) and 20 per cent
at moderate to high intensity. For many of
you, putting this rule into practice will most
probably mean you need to slow down on
your easy runs, especially if you are
training for half or full marathon distance.
Make your easy days easy, and your hard
days hard. Simple.
Make sure you dont

overtrain and have adequate
rest days
performance improves when runners do

80% at low intensity and 20% of running
at moderate to high intensity
training plan
Hills treated correctly, can

improve your running form
and prevent injury
Hill training
Though many runners may feel

that running uphill is more
dangerous than staying on the
flat, unless you introduce some inclines into
your training you are not stimulating any
significant neuromuscular strength gains.
As long as they are introduced gradually
along with a few coaching points on
running form, hills can be a highly effective
way of reducing injury risk, and at the
same time developing good running form.
Hill training allows you to stimulate strength
development far easier than the

corresponding high speeds you would
need to carry out to get the same
demands on the flat.
The key is not to try anything too hard
too soon. Following your dynamic warm
up, do a couple of miles at easy pace.
Then, on a moderate incline hill, run up as
fast as you can (with good form) for 10
seconds, then walk down and rest (light
jogging or mobility exercises) for two
minutes. Repeat no more than three times.
You can always add as you get stronger!
Whether you are training for a

particular race or not, keeping a
weekly diary of your runs will
ensure you are not doing too much, too
soon or for too long. If you do get a niggle,
it will give you the opportunity to look back
and check if there is any possible reason.
Training plans also allow you to look at the
bigger picture. You can designate certain
months to work on particular elements of
fitness or running form modification. Every
run should have an objective even if that
objective is: Today, I have no objective.
Training plans do not need to be set in
stone, and many runners benefit from
incorporating a recovery week every
month or so in which you reduce the
intensity. Running is one of the only sports
where there isnt a designated
off season, yet many of us
believe (or are led to believe)
that we can push our bodies
at the same
intensity every
week. Plan the
year ahead,
make a note of
your most
Keeping a note of
important races
your training will
but also highlight
help you plan better
your recovery
periods your body
will thank you.
Q&A
Matt Phillips
Expert ADVICE in
Injury prevention
Matt Phillips is a run
conditioning coach and
sports therapist with a
wealth of experience
working with runners
of all levels. He is
based at StrideUK
and Studio57clinics
in Brighton, Sussex.
Follow Matt on Twitter:
@sportinjurymatt
ask the
expert:
injury

Achilles pain
Dear Matt,
I wonder if you can help me. I started
running a year ago and despite
stretching before and after every run,
I always suffer from tight Achilles.
The worst pain is first thing in the
morning when I get out of bed. The
right one is worse so I put ice on it
after every run. I was told to rest
but this has not helped. I love
running but worry I am doing long term damage. Is there
anything else I can do? Or am I doing anything wrong?
Thanks.
Alison T
Pain in the
Achilles
tendons is
something
many runners
of all levels
suffer from but it can be for
different reasons. If the only
piece of advice you have had
so far is to rest, I suggest
you book an appointment
with a sports therapist or
physiotherapist who
specialises in running injuries
so that they can assess you
properly, including a look at
your medical history, current
level of activity and running
form. By discovering what the
source of your issue is, they
will be able to give you a
suitable rehab programme.
Though rest frequently
Getting assessed is
important to discover the
source of pain
Ask the experts
sees a reduction in pain, it

often fails to correct the
source of an issue, so as
soon as you start running
again the pain returns. This is
why the traditional
recommendation of RICE has
been replaced with POLICE,
where the P is for protection
(in case of severe pain) and
OL for optimal loading. By
optimal loading we are
referring to performing
carefully selected weightbearing exercises that
stimulate repair of the tendon.
The key is doing enough to
stimulate repair but not so
much that sensitivity and pain
is increased.
As far as stretching goes,
you may well be advised to
avoid anything that stretches
the tendon, e.g. calf

stretches, lowering your
heels over a step, walking
uphill, wearing flat shoes.
You may be told to
temporarily use a heel raise
or wear shoes with more of a
heel to relieve tension and to
avoid shoes that press
directly onto the tendon.
Common exercises
prescribed are holding a tip
toe position for 30 to 60
seconds or slowly lowering
your heels back down to the
floor for a number of times.
Single leg balance exercises
are also popular. Daily
massage or foam rolling of
the calves is also commonly
recommended. Antiinflammatory medication like
ibuprofen may be beneficial

Twitter: @Runfitmag
Facebook: facebook.
com/RunningFitness
but as with all of the

aforementioned suggestions
this will be dependent on the
nature of your injury so I do
encourage you to get
assessed by a running
specialist.
I hope this is information is
of use to you Alison. Once
you are on the right path, this
Achilles issue will soon
become a distant memory!
Let us know how you get on!
Go wild Garway Hill
go wild
Herefordshire
GARWAY HILL GO WILD
Let Rf take you on a journey to

discover some of Britains
spectacular MOUNTAINS,
FORESTS and COASTAL
TRAILS, perfect for a wild run
WORDS Jen and Sim Benson
The brassy bracken gleamed

against a bright blue sky as we
climbed upwards, legs and lungs
straining against the steepness of
the hill. We traced our way along
finely-cropped grassy paths dotted
with hawthorn trees. A flock of
waxwings, visiting for the winter,
chattered noisily from the branches as we passed.
Finally, breathing hard, we reached the white trigpoint pillar at the summit and stopped to gaze at
the view. The rolling vistas of the Welsh borders
opened up around us, with deep green valleys and
forested hills giving way to the Black Mountains
beyond. We set off quickly from the top, diving
down the hillside to find some shelter from the
cold wind, skipping through the clusters of
bracken and watching as the tiny houses and
trees below gradually grew with our descent. We
gained speed as we went, reaching the common
running as fast as we could, our out-of-control
flight finally slowed by the flatter ground.
GARWAY HILL, HEREFORDSHIRE

The borderlands between Herefordshire and Wales
are known locally as The Marches. The abundant
natural features here make it a fantastic place to
run, with a network of green lanes, footpaths and
quiet country lanes to explore, contrasting with the
wilder, open landscapes of the rugged uplands.
The Offas Dyke National Trail passes through
The Marches on its 177-mile journey from
Chepstow, on the Severn Estuary, to Prestatyn on
the north coast of Wales. Weaving its way
between England and Wales, its a fantastic and
varied route, one which weve run in sections over
the course of several weekends.
Another well-waymarked and intriguing journey,
packed with great running, is the Herefordshire
Trail, which links many of the local footpaths to
create a 150-mile circular tour of the county.
During the summer months we ran the first section
from the pretty town of Ross-on-Wye to the village
of Kilpeck, ending the run with a swim in the River
Wye at Sellack. A favourite winter route, using part
of the Herefordshire Trail, takes in the wild and
windswept Garway Hill before descending into the
Monnow Valley and across Kentchurch Estate,
with its mansion, deer park and fine gardens.
GARWAY HILL
Distance: 7.5 miles
Start/finish: Garway
Hill Methodist Chapel,
HR2 8EY
Terrain: Quiet lane,
path, bridleway, road
Toughness: Moderate
Ascent: 332 metres
Navigation: Moderate
Good for: Ascents,
woodland
Route info:
wildrunning.net/garway
This run follows part of

the Herefordshire Trail.
From the Methodist
Chapel follow
Herefordshire Trail
waymarkers SW to
Garway Hill, climbing
the grassy hillside
towards the WWII radio
tracking station. From
the summit there are
panoramic views of up
to 70 miles on a clear
day. Continue to follow
waymarkers, running
SE to Little Castlefield
Farm across Garway
Common. Head W,
then NW, descending
into the Monnow Valley
to Kentchurch. Winding
woodland trails heading
N through Charlottes
Wood eventually lead
to a lane. Leave
Herefordshire Trail here,
turning R to follow lane
back to the start.
0k From start follow

Herefordshire Trail
waymarkers SW to
ascend Garway Hill,
heading for mast and
trig point at summit
and continuing SE
across Garway
Common to reach lane
at Little Castlefield
Farm and White Rocks
2.3k Turn right and
follow footpath W then
NW descending to lane
ABOUT THE AUTHORS

Jen and Sim Benson are
runners, writers and
adventurers. Together
they have undertaken
many epic challenges,
from ultramarathons to
Ironman triathlons, fitting
their love of running
around their young
family. Their new book
Wild Running: 150 Great
Adventures on the Trails
and Fells of Britain [Wild
Things Publishing] is the
first UK guidebook for
thosewho love to run
and who dream of
exploringBritains
spectacular mountains,
forests andcoastal trails.
Running fitness readers
can purchase the book
at 25 per cent off with
free UK P&P from www.
wildrunning.net using
code RF14.
3.8k At lane turn right

and then left after the
church
5.7k At Kentchurch
turn right onto footpath
following waymarkers,
crossing through fields
and to reach lane
8.1k At lane, turn right,
leaving the Trail. Follow
lane E to Bagwyllydiart,
turning right in village
and following lane
south to return to start
Charity news
Running with
Cancer Research UK
Could you be inspired to run 12 marathons in just 12 months? Tim and Lisa Buckton
have, thanks to the courage of their friend
year ago, keen runner Brian Allan

from Leicester was diagnosed
with cancer after finding a lump
under his arm. At first, he ignored
it and carried on with his daily life, without
muttering a word about it to his family or
friends. However, after returning from a
training run, he felt a real soreness under
his arm and realised it was about time he
saw his doctor; deep down he sensed
something was wrong.
The day after Brian visited his GP, he
was immediately referred to a general
surgeon and underwent an urgent biopsy
within 48 hours. It was then that Brian
realised it was about time to tell his wife,
Linsey, what was going on. It was one of
the hardest things I ever had to do, as the
impact was not just on me but my family,
friends and work colleagues, Brian added.
I felt I was putting them under immense
pressure and strain with little or no relief.
Tim and Lisa Buckton, close friends of
Brian, were inspired by his courage, as well
as the story of their other close friend,
Paul, who sadly lost his battle with cancer

earlier in the year.Given how much cancer
has affected their friendship group, theyve
decided to take on 12 marathons in 12
months in aid of Cancer Research UK, and
the Edinburgh Marathon will be the final
stop in their challenge. Brians eight-yearold daughter, Lauren, brought a carrier bag
of loose change round to our house one
day after our first marathon and said: This
is for helping my Daddy. What better
motivation to succeed in our challenge do
we need than that, the couple explained.
running for a cause

After Brians biopsy, a six-centimetre
tumour was removed before he was
referred to Prof. Martin Dyer and his team
at the Leicester Royal Infirmary. Brian is
now in remission from Non-Hodgkin
Lymphoma and is back running again.
Edinburgh Marathon will be his first big
test, but for him the race is a way to raise
vital funds for a charity very close to his
heart. I just want to boost Lisa and Tims
fundraising efforts and show in some small

way that it is possible, with support from
great medical staff, family and friends, to
beat this horrendous disease, he says.
Cancer Research UK is the only charity
fighting over 200 different types of cancer
including Non-Hodgkin Lymphoma, added
Kathryn Hurrell from the Cancer Research
UK Sports team. Sadly the statistics are
that one in three of us will develop cancer
in our lifetime. However, thanks to the
incredible support Cancer Research UK
receives from runners like Brian, the
survival rates for all cancers is improving.
Cancer Research UK is aiming to raise
147,000 from the 2015 Edinburgh
Marathon Festival, so whether you feel
inspired to join Brian, Tim and Lisa to take
on the Marathon, or to cheer them on at
the finish-line after completing the half
marathon, please join the CRUK team
today. Even one more runner will help them
to beat cancer sooner so call 0300 123
5461 or visit www.cruk.org/edinburghmarathon
RUN ENGLAND
RUN ENGLAND
GROUPS...
YOU HAVE YOUR SAY!
Run Leader
Kate Ashley
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
RUN ENGLAND
SCRAMBLED LEGS
A chilly start for the

groups run in the park in
early December
EMAIL FOR INFO AT

SCRAMBLEDLEGSRUNNING@GMAIL.COM
Scrambled Legs helps

its members to gain
BENEFITS FROM
EXERCISE in a socially
supportive environment
have been running for about four

years now and have done a
handful of races from 5k to
marathon distance, says Kate
Ashley, Scrambled Legs Run Leader. I
found it really difficult to join a running
group as a beginner runner in Sheffield.
Most groups were fairly competitive or I felt
too slow to run with them so certainly felt a
need for a real start out group.
Having used running to handle my
emotions, I appreciate the benefits of
getting out in the fresh air getting fit and
being active. As a Psychological Wellbeing
Practitioner for IAPT (Improving access to
psychological therapies), I recognised
some of the benefits running could offer
my patients but also some of the potential
obstacles that could deter them from
exercising. There are some great running
groups in Sheffield and many cater for
beginners but none could offer the
additional support required by someone
suffering a mental health problem.
I started to address this by applying for
a role within Run England as a Super Run
Leader. This role gave me the funding to
set up a new group and to support it to
become a permanent fixture in the local
running scene and within Sheffield IAPT.
Thats where Scrambled Legs comes
in. The group has been going for a few
months now and averages around 10
members; small numbers, yes, but based
on the newness of the group and the
additional challenges that people coming
to the group are overcoming, I think this is
an excellent start. We have been following
a 5k plan and the whole group have been
surprised at how much they enjoy running
and how quickly they have picked it up.
The support they give each other is
fantastic to see and the feedback they
have given me both verbally, and in the
measure we take of their mood has
allowed me to see the difference this group
is making.
SUPPORTING MENTAL HEALTH
Currently, the group is advertised in local

GP surgeries and throughout IAPT.
However, I have plans to extend this
further to other local community groups.
I think it is so important that the stigma
is removed from mental health and this
group is a great start. Our ethos is that
once we put on our shoes we are all the
same, there is no therapist/patient role; we
are all simply there to enjoy the benefits of
running. No one would know any of the
participants suffered with stress anxiety or
depression, or that I am a therapist.
Having such a social supportive group
with the benefits of physical exercise is key
to tackling mental health and is well
supported by the NHS Clinical Guidelines.
This may be a very small step but it is a
huge one each of my runners take every
week.
All the members of the group are
inspiring. Here are some quotes from
runners who have shared their experiences
with me: I would never go out running on

my own this group makes me commit to it
and it is so much more fun than I
imagined; I love how sociable it is,
meeting people I wouldnt before; I
always feel so relaxed and tired after the
group; I look forward to exercising again;
Its not as hard as I thought.
The difference I have seen in my
patients after just a few sessions of the
running group has been fantastic; clinically,
a huge improvement has been made
within my patients moods, which I am
sure will continue. Since the group started
it has become wetter, darker and colder,
yet they all turn up despite their fears and
anxieties and give it a go.
Nominate your group by emailing rf.
ed@kelsey.co.uk (making the subject RE).
SCRAMBLED LEGS
Please
describe the
group in three
words
Social
Stress Busting
Care Free
What is
your annual
highlight?
This year will be
the 5k parkrun
How many
members do
you have?
10 but hoping
to expand this
as the group is
still in its early
stages
Age range?
24-60
How many
weekly training
sessions do
you hold?
One every
Thursday
evening.
event round-up
Best 5k
round up
Heroes vs
Villains
Where: Brighton seafront

When: 17 May 2015
Cost: 16
Features: Raise money for
Pass it on Africa (www.pioafrica.org.uk) by
dressing up as a hero or a villain! Theres a
great atmosphere and camaraderie as the
good heroes race against evil villains! The
out and back course is flat and theres a
live band. Relaxed and friendly event.
Type/level: Fancy dress fun for the
whole family.
Race info: www.heroesrun.org.uk
Brighton
Chicken Run!
Where: Hove Park, Brighton

When: 29 March 2015
Cost: 8.75 - 19 depending
on race
Features: A fun family affair: 5k run (13yrs
plus), one-mile chicken run (seven to 13
years old) and 500m chicks dash (five to
13 years old). All entriesinclude achicken
costume, finishersmedal, finishers
chocolate egg and a one-week BMF
membership. You can also raise money for
Short and sharp, 5k events

are ideal for your first
official race, for runners
who want to work on their PB
or for a practice race. Try our
selection to keep you fit and
warm through to spring
your choice of charity.
Race info: http://brightonandhovechick.
wix.com/brightonchickenrun
parkrun
Where: Your local park (go

global over 540 parks
worldwide involved)
When: Every Saturday, 9am
Cost: Free! Volunteer-led
Features: One of the most conveniently
located 5k events out there. Simply
register online, locate your nearest park,
print your barcode (tip: cover it with clear
contact and keep it on you) and turn up at
Event round-up
2
5
4
your local park to warm up at 8.30am.
Social media lovers can now track their
progress and share data with others via
Strava (www.strava.com).
Type/level: All abilities and ages, families.
Good training run when targeting a 10k,
half or marathon.
Race info: www.parkrun.com
Run Eton 5k
Where: Eton Dorney,

Windsor
When: 3 January, 7 February,
7 March, 4 April 2015
Cost: 16
Features: This race is fast and flat, and

could be the perfect place for your first
event or for refining your PB. The course is
just one lap of the beautiful lake running on
lakeside paths, with Windsor Castle in the
distance. What could be better? Theres
also chip timing, free parking close to the
start and finish, plus undercover areas for
your friends and family.
This event is part of the Run Eton
events, which also include 10k and 20k
distances.
Type/level: All abilities perfect winter
training run.
Race info: www.votwo.co.uk
Race for Life
Where: Your local park

When: Events from May to
September
Cost: 14.99
Features: Help raise funds
for Cancer Research UK by running in 5k
(and 10k) races across the UK. Runners
and volunteers raised a whopping 51m in
2014!
Type/level: Women only all abilities
run, walk, jog, dance!
Race info: http://raceforlife.
cancerresearchuk.org
EVENT ROUND-UP
FANCY BECOMING
AN RF ROVING
REPORTER?
Contact the team at rf.ed@

kelsey.co.uk (making the
subject of your email
Roving reporter)
BROOKS BRIGHTON 10K
I DID IT!
This month Rfs ROVING REPORTER tries

out the Brighton 10k, and bags a new PB.
They did it; would you?
Why do you run?
RUNNER BIO
NAME: Karin
Giannone
AGE: 40
OCCUPATION:
Presenter and
reporter for BBC
World News TV, based
in London.
RUNNING ABILITY:
Ive been running for
a couple of years,
with a few breaks due
to injury. Average,
working hard at trying
to get faster.
EVENT:
Brooks Brighton 10k
INFO: 10k along the
sea front of Brighton
and Hove
www.brooksbrighton10k.co.
uk
Im addicted to running and I know I start to get

twitchy if I go too long without it. It transforms my
mental state, makes me feel great physically, and
gives me a huge dose of fresh air. I dont always feel
like going out, but I feel so much better afterwards. I
tend to overheat so I actually prefer running during
the cooler times of year, and even when it rains
theres a great sense of beating the elements.
What did you enjoy about this event?
Until the Brighton 10k Id never run with more than

about 300 other people, at parkrun or at smaller 10k
events. So when we saw the crowd of thousands,
with roads closed and people lining the route, it was
both exciting and daunting. There was a huge range
of runners, from club competitors to first timers, and
I was struck by the huge number of women of all
ages taking part.
I did feel some nerves because it felt like a major
event, and I got a sense of what the atmosphere of
a marathon might be like. Starting in pens
according to ones anticipated time was new to me
too. Ive done some hilly and challenging 10k races
recently so I was very excited about a nice fast, flat
course with great PB potential.
What was the best bit?
The conditions were ideal. Cool, under dramatic

November skies, with a breeze. Dry (just). I set off
very optimistically, but I was surprised by how soon I
started to feel I was flagging. I was determined to
pace myself and take it steady, and I could see

plenty of people overtaking me. (I dont use a GPS
so couldnt tell my pace). I wondered why I was
tiring after just a couple of kilometres, blaming it on
a particularly vigorous parkrun the day before. I was
also cursing myself for leaving my pre-race snacks
on the kitchen table in my rush to get to Brighton
that Sunday for the 9.30 start, as my legs felt like
they were running out of fuel.
The traffic-free and scenic route along Brighton
seafront was beautiful, and I was so grateful to the
many spectators whod turned out to cheer us on.
When I reached the final switchback at 6.5km I
had a surge of relief and joy, with a burst of energy,
as it meant we were on the home straight, back
along the seafront. I could also now feel a very
welcome cooling breeze on my face.
Then, as we approached the last few hundred
metres, the race clock came into focus, and I saw
the time was more than two minutes below my
target. I was absolutely elated. I managed a sprint
across the line before collapsing, utterly exhausted,
but delighted with a new PB (57:36).
Would you do it again?
Without a shadow of a doubt Id do this race again.

It was a great experience, and inspiring to see
runners of all levels enjoying themselves so much. It
was fantastic to be in such a huge crowd, and it
definitely encouraged me to push myself hard.
Our group particularly enjoyed the post-race chips
that Brighton seafront had to offer!
RF ROVING REPORTER wins a Medal Hanger, made from

stainless steel. Hang your medals with pride!
In association with www.themedalhangershop.co.uk
*Hanger can be chosen up to the value of 21.99
left: Weve heard about

supportive bras, now brands
are looking to provide the
same support for legs right:
3D Technology is being used
to help identify the cause of
running injuries
3 top running trends

at Run Expo 2015
In 2014 runners covered a total of

530,928km the same as one person
running 13 laps around the world
Wondering what exciting running advances there will be in 2015? Look no further...
Sportswear gets
seriously scientific
Female runners will know the

importance of a fantastic sports bra, but
did you know that the rest of our bodies
can benefit from extra support when
running? A new range from Shock
Absorber is shown to reduce body bounce
by 20 per cent, and is the perfect
accessory for runners. The Ultimate Body
Support running tights and long sleeved
t-shirt, available from LessBounce.com,
have a Support Mapping System, which
was devised in conjunction with
progressive sports at Loughborough
University. It has been scientifically proven
to ensure great body support in the
strategic parts of the body and to provide
the right level of muscle compression to
heighten muscle energy supply.
are looking to push themselves further, by

signing up for ultra runs or something
different such as an obstacle course mud
run, explained Aaron Dombey, event
manager at Run Expo. And if youre
looking to really break records, then youll
want to come along to Run Expo and listen
to the fantastic Amy Hughes, who did 53
marathons in 53 days last year and will be
giving a workshop on how to train for
endurance and ultra runs. Other inspiring
runners who will be at the event to offer
their expert advice include Ira Rainey,
author of Fat Man to Green Man: From
Unfit to Ultramarathon. The amazing
achievements of people like Ira and Amy
are encouraging more people to take up
running according to Sport England,
more than two million people are running at
least once a week.
Time for a challenge
If youre looking around for a new

running challenge, then youre
certainly not alone the recent increase in
ultra runners and those undertaking
hardcore challenges is likely to continue in
2015. Talking to our visitors and
exhibitors, it seems clear that more runners
Treating injuries with

3D technology
There is nothing worse for a runner

than enforced rest seeing all the results
from your hard work fading away as a
result of an injury. So its worth investing in
your health and finding out how to get
better quicker, and even prevent injuries in
the first place. A running performance clinic

at the University of Salford is making use of
3D technology to identify the cause of
running injuries.
More and more people are taking up
running as a way of keeping fit and the
numbers of people racing competitively is
growing, adds Dr. Stephen Preece. This
has led to an inevitable increase in the
number or running-related injuries and
therefore there is a real need for services
which can help physiotherapists accurately
identify the cause of injuries so that
treatment can be directed appropriately. 3D
technology has been around for a while but
is now starting to finds its way out of
research centres and into running clinics.
About Run Expo

Run Expo takes place from 20 to 22
March at EventCity in Manchester.
Standard advance tickets are 12,
NUS card holders 6 and under 16s
completely free. One ticket gets you
access to Run Expo, Swim Expo, Bike
Expo and Triathlon Expo. Visit www.
runexpo.co.uk to book tickets and follow
@TheRunExpo on Twitter.
Runners set off

from the 2014 ASICS
Greater Manchester
Marathon start-line
ASICS Greater
Manchester Marathon:
MLP Law Corporate Challenge

The ASICS Greater Manchester Marathon takes place on Sunday 19 April 2015
t the end of last year, organisers

announced the MLP Law
Corporate Challenge: a VIP
experience for businesses to
encourage team building, training together,
fitness and fundraising in the workplace,
whilst giving their company exposure and
visibility at a major sporting event.
Corporate teams can consist of
individual marathon runners as well as
two-person (Half and Half) or four-person
(four-Leg) relay teams.
The corporate challenge is named after
North West-based commercial and private
client law firm MLP Law, which is one of
the sponsors of the marathon. Benefits for
businesses that sign up for the challenge
include access to the MLP Law Corporate
Hospitality Suite and having their logo
featured on the ASICS Greater Manchester
Marathon MLP Law Corporate Challenge

page.
Entry fees for the ASICS Greater
Manchester Marathon MLP Law Corporate
Challenge are 75 per person for individual
entries, 135 for Half and Half relay entries
(team of two) and 240 for four-Leg relay
entries (team of four). A total of 750 places
have been reserved for business entry and
registration is now open.
The ASICS Greater Manchester
Marathon is one of the flattest in the world
with only 54m elevation gain. The race,
which was voted the UKs Best Marathon

by The Running Awards 2014, starts and
finishes near the Manchester United
Football Club in Old Trafford. An increased
number of 12,500 places are available for
2015, with Cancer Research UK, The
Christie and Royal Manchester Childrens
Hospital Charity confirmed as the Official
Charities.
For further race details and to register,
visit:
www.greatermanchestermarathon.
com/race-info/mlp-law-corporate/
Event round-up
ABERSOCH TRIPLE CROWN 2015

The Abersoch Triple Crown is a NEW RACE SERIES with a top prize of 3500
aunched in 2014, the Abersoch

Triple Crown combines three
races: the Fairline Abersoch 10K,
the Abersoch Sprint Triathlon, and
the Chaparral Abersoch Half Marathon.
The acclaimed Abersoch Triple Crown
medal is reserved for runners who
complete all three.
For elite athletes looking for the podium
spots then theres a 3500 prize purse,
some impressive product prizes and the
exclusive title trophy.
Taking place in Abersoch, North Wales,
the 10K and half marathon races start off
by running through the picturesque surf
village. The sprint triathlon sees
competitors set off from the sandy beach
for the 750m sea swim, followed by the
bike stage around a fantastic 20km
course, before a short but gruelling 5km
run. The last kilometre of each race is run
along the beach to the finish-line, where
medals, drinks, goodies and even a well
deserved cooling dip in the sea await!
All three races use chip timing
technology to calculate individual times
and each competitors overall position. In
2014 James Cox took the mens Abersoch
Triple Crown title with an overall time of
3:22:39. Katy Coton set the womens title
with 4:21:34.
For those who prefer shorter challenges,
there is the Abersoch Holiday Homes 1k,
2k and 3k races which take place on
Triathlon competitors
take to the water
Right: Start-line of
the 10k race
Abersoch beach before each of the main

races.
You can enter any of the races
individually or commit to the whole Triple
Crown. There are a limited number of Early
Bird entries offering up to 20% off entry.
Register online at: www.
abersochtriplecrown.com
GRANTHAM CUP 2015
The 10k Grantham Cuprace is a UNIQUE EVENT, taking place at Belton House
Belton House provides

a splendid backdrop to
the Grantham Cup
eld in conjunction with the annual

Belton Horse Trials, the Grantham
Cup race takes place this year on
Sunday 19 April at Belton House in
Lincolnshire. The race starts when the
adjacent horse course is clear, and is
started by a lead horse instead of a lead

car.
The 10k event is popular with cross
country and fell runners as well as club
runners. The route tracksthrough the
splendour of the grounds of Belton House
before crossing Five Gates Lane and up
the hill to a folly at the summit. The course
then follows through the woods at the
topwhere runners can find a bit of pace
on the woodlandtracks. Descending back
down the same hill, competitors finish in
the Belton grounds, where they will be
rewarded with a bottle of beer specially
commissioned for the event from a local
brewery.
This years race director, Andrew
MacAllister, said: This event is really quite
unique as runners have the chance to take

in the beautiful Lincolnshire countryside,
visit a historic stately home and, once they
have finished the race, enjoy the horse
trials as part of their entry fee.
All of the profits from the race are
donated to a local charity. For 2015 the
recipient will be Kesteven RideAbility, which
gives people with disability the chance to
learn to ride and look after horses.
Entries close on 10 April and spaces at
the event are limited to 400. Entry is 10
for affiliated runners, 12 for non-affiliated,
and includes the entry of two adults to the
international horse trials.
For more details visit www.
granthamrunningclub.co.uk/
Grantham-Cup
sun
Your time in the

Fast tracked to becoming Spains most popular marathon,
Valencia has it all. Rf laced up on the start-line of the 34th
edition of the Trinidad Alfonso Valencia
Marathon, inspired by the beautiful and lively area
eld later in the year than most

big city marathons, Trinidad
Alfonso Valencia Marathons midNovember date offers the
ultimate running conditions. The revered
home of paella, Valencia has now modelled
itself into a City of Running and we were
its excited temporary residents.
If only Id looked around in those last
200 metres, and had a chance to listen to
the cacophony of cheers while taking in the
sun-drenched surroundings, but deafened
by the internal dialogue, I pushed on until
the finish-line, and only then did I look up
to enjoy the beautiful walkway under a
dazzling blue sky.
An autumn marathon
We rarely forget our marathon finishes, the
target that we spend six months-plus
working towards, our daily routines

revolving around those two inches of white
on the road. On the day, those 42
kilometres are the only witnesses to the
entirety of our jubilation and desolation, the
highs and lows, culminating in that longedfor finishing straight. And, as for the final
stretch at this Novembers Trinidad Alfonso
Valencia Marathon, Rf cannot deny that it is
pretty spectacular although we had to
recover before we could really admire it.
Big city marathons tend to finish on wellknown wide boulevards, which while
impressive in a car can somewhat
outscale a lonely runner. The Valencia
Marathon stops you in your tracks with its
floating narrow track of blue that cuts
across the glistening waters of the Ciudad
de las Artes y la Ciencias (the City of Arts
and Sciences), settled in the citys former
Valencia Marathon Event report
ABOVE: Valencia has

modelled itself into a City
of Running Above Left: The
marathon takes runners
alongside the glistening
water of the Ciudad de las
Artes y la Clencias (the City
of Arts and Sciences) left:
The city has designated
running routes
flood-prone Turia riverbed. Now an

extensive public garden, it is home to a
host of museums, exhibition spaces, an
opera house and Europes largest
aquarium.
An architectural amphitheatre by default,
the exoskeletal structure of the Principe
Felipe Science Museum, designed by the
esteemed Valencia-born architect Santiago
Calatrava, hosts the finish of the marathon,
crying out for euphoric celebrations with
hoards of crowds lining the waters edge
and gathering on the buildings tiered
walkways.
A Dual-start, fast route

Once an out-and-back along the seafront,
in 2011 the organisers of the 34th Valencia
Marathon completely revamped the event,
relocating the start and finish to the City of
Arts and Sciences and tracing its route
past the iconic sights of this historic city.
Running has become somewhat of an

obsession in Valencia, which has dubbed
itself the Cuidad del Running (the city of
running). Perhaps a bold statement, but
the citys efforts to encourage its
population to take up the sport is proving
a success, with designated running routes
spanning the city and the 9-kilometre
riverbed garden providing the ideal training
location.
No surprise then, that the race hosted in
Valencias completely traffic-free city centre
a feat that would have been impossible
just a few short years ago is Spains
fastest growing marathon. The route is a
fast one, with last year seeing a new
marathon record set on Spanish soil. Its
crowds are substantial, its feed stations
stocked, and more than half of the 11,523
finishers broke the 4-hour mark.
So far so good, but what really makes
Valencia that bit more worthwhile? Its a
Valencia, the city of running

What is it?
The entire city, now billing
itself as the, gets taken over
by running fever. Paella
parties, paddle boating, a
marathon, 10k race,
childrens races, special
early meal times in some
restaurants and hotels.
Why do it?
Escape the chilly UK for a
warm weekend spent
discovering a Spanish
coastal city away from the
English breakfast beach bars
and Ibiza-style clubs, tasting
true Paella and potentially
setting a new PB. Running

along the floating blue track
outside the Museum of
Science has to go down as
one of the most memorable
finishes for a European
marathon, not forgetting the
fact that it is bathed in
optimal running temperatures
with its mid-November date.
Whos it for?
PB-seekers, culture hunters,
opportunities for all
generations to race, gastro
chefs (its Mercado Central is
a firm favourite with Jamie
Oliver making it Europes
largest fresh produce

market).
Whats needed?
Running gear, registration,
flights (low-cost Ryanair and
easyJet both head to
Valencia from many UK
airports), accommodation, a
Spanish phrase book and
sun cream.
Worth it?
A slick city marathon in even
slicker surroundings.
Gastronomic delights await
on a weekend full of winter
warmth.
race that youre guaranteed to get a place

in and its affordable too London and
New York are a real challenge, said one
runner. Declaring New Yorks off-camber
roads a killer for your legs, one runner
applauded Valencias smooth tarmac
high praise indeed. Another runner added:
Best way to round off the year and you
get that bit more time to train [] so you
dont have to start in the heat of summer.
All very true, but we were most attracted
by their dual-start for the 10k and the
marathon, meaning those who opt out of
the marathon dont have to miss out on
any of the fun. And once those fast-paced
6.1 miles are over, youve got enough time
to support the marathon runners.
Choosing to adopt the shorter distance
with a simultaneous start on opposing
sides of the wide Monteolivete Bridge
could have been a gamble with the
worry that fewer runners would opt for the
42km distance but it has more than paid
off. While the marathon has experienced
huge year-on-year growth, from 11,000
entrants in 2013 to 13,000 in 2014, the
popularity of the 10k introduced in 2011
Valencia Marathon Event report
What you said
Kristan and
Melanie, Devon
With international
runners constituting
almost 25 per cent of
the entrants, Running
fitness wanted to
know just what attracted the 354
Brits, so we caught up with Kristan
and Melanie outside the finish area
rummaging through their finishers
bags:
Kristan: Its my ninth marathon and my
second time here, but my first time doing
this one. Ive done a lot of the big cities
already: New York, Berlin, Frankfurt,
Tokyo, and I cant think of a better way
to get to know a city. I love Valencia and
its my birthday next week so we planned
this trip around that its just a shame
theres no football on this weekend!
above: Spains fastest
growing marathon is held
in Valencias completely
traffic-free city centre
Above LEFT: The route takes
you past historic places
and beautiful scenery
ABOVE right: There were an
impressive 11,523 finishers
at the 34th marathon
left: Theres a dual-start,
meaning you can oft for a
shorter distance without
missing out on the fun
has also grown: from 5100 runners to

8000.
Speaking to local competitors, the 10k
has done much to increase runnings
popularity in the city. As our taxi driver
Manuel remarked, you cant move for neon
trainers in the city anymore, and as he
says, anyone can get around 10kms.
Swapping drizzle for sun

Basking in the sunshine, we spent the day
prior to the race exploring the historic city
and its surroundings, chatting to locals and
tourists alike. A turbulent history has left
the city with a myriad of architectural
epochs all present, and Spains financial
crisis doesnt appear to have affected the
sophisticated city, unlike its compatriot
Madrid. Culture, arts, shopping and dining
seem to feature heavily on the schedules
of the locals, so we did our best to fit in.
Under the pretext of carb and protein
loading, we frequented a host of the citys
eateries over the weekend, with LaLolas
modern take on traditional Spanish cuisine
a firm favourite. As the home to paella and
surrounded by rice fields, Valencias menus
Melanie: I did the 10k but I would have

much preferred a half marathon. Its
great being able to watch the marathon
runners though. No one can get a place
in London these days so this was great.
Kristan had entered the marathon way
back in April and I decided to do the 10k
not long ago.
are optimal for runners with rice featuring

heavily although we were warned that
ordering paella as your evening meal
immediately singled you out as a tourist.
Typically Spanish, dinner reservations start
late and by this we mean that a table
booked for 8pm would raise eyebrows
meaning little time for digestion before
bed. If you decide to self-cater for the
weekend, a visit to the citys Mercado
Central is your best bet for the widest
variety of delectable produce.
As we sat outside dining until gone
11pm, we mused on the draw of big city
marathons. Our experience in Valencia was
characterised by a distinctly stress-free
registration process and bag drop, as well
as a very conveniently located hotel, perks
that are lacking in some of the larger
marathons.
It was with ease that we jogged over to
the start on the Sunday morning, bidding
each other goodbye as the hardier ones in
the group took on the marathon while
others (myself included) opted for the
shorter but no-less-difficult 10k route. We
were lifted by the multi-lingual exuberance
of the commentator and as the dual-start

was given we headed over the bridge, with
the marathon runners to our right.
Rounding the roundabout at the end,
the marathon elites had already made
substantial headway on the leaders of the
10k. This is where their aptitude really
shows, and I craned my neck to watch
their strides. Mimicking it I strode out too,
finding my way through the runners until I
found ample space by the pavement. With
such wide streets I didnt want to run
further than necessary. The blue line on the
road dictates the official route and I clung
to it, seeing myself push further through
the throngs of runners until the lead
woman was visible. That was my goal for
the day. I knew that this course was
conducive to fast times, and that the
ingredients for a personal best were in the
mixing bowl. Now it just required me to
use strength to realise that aim. By 8km
we were back in sight of the City of Arts
and Sciences, with less than 10 minutes
left to run and the crowds getting louder
by the minute, I pushed on, head down,
eyes on the prize and the PB in the bag.
Later that day as we sat eating yet more
deliciously smoky paella, the richness of
the food along with the satisfying
experience of the race left us content and
there was nothing left to do but order
another bottle of Cava.
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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.
South East
08 January 2015
The Gravesend Floodlit 5K and 10K

Series - Race 4
Cyclopark
DA11 7NP
8.00 attached 10.00 unattached 2.00
extra on the day
Martin Burke
Nice Work, Teviot, Malthouse Lane,
Peasmarsh, East Sussex
TN31 6TA
01797 230009
info@nice-work.org.uk
http://www.nice-work.org.uk/events.
php?id=90
10km
South East
10 January 2015
Runners Need G3 Race 1

Newlands Corner
GU4 8SE
20
Becky Russell
becky@aat-events.com
www.g3series.co.uk
10km
IL
TRA
TN3 9TE
29.50
Trailscape
info@trailscape.co.uk
www.trailscape.co.uk
10km
South East
10 January 2015
Trailscape Rail to Trail - South - Half

Marathon
Ashurst, Kent
TN3 9TE
34.50
Trailscape
13.1miles
South East
10 January 2015
Trailscape Rail to Trail - South Marathon

Ashurst, Kent
TN3 9TE
44.50
Trailscape
26.2miles
London
11 January 2015
The Capital Runners Richmond Park

10K - Race 1
Richmond Park
SW14 8BJ
Per event 16.00 attached 18.00
unattached 20.00 on the day
Nice Work
TN31 6TA
01797 230009
php?id=98
10km
South East
10 January 2015
CE
RFA
U
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NT
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Trailscape Rail to Trail - South - 10km

Ashurst, Kent
South East
11 January 2015
CE
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U
S
NT
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TI- IN
L
U
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CE
RFA
U
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CK
A
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Bromley 10km
Norman Park Athletics Track, off Hayes
Lane, Bromley, Kent
BR2 9EF
13
Mark Caswell
mark.caswell1@btinternet.com
http://www.mccpromotions10kseries.
com/bromley-10km.php
10km
East Midlands
14 January 2015
The 2nd Leicester City Winter 5K

Series - January
Victoria Park
LE2 1ND
9.00 attached 11.00 unattached
2.00 extra on the day
Martin Burke
TN31 6TA
01797 230009
http://www.nice-work.org.uk/index.
php
5km
South East
17 January 2015
Gold Rush
Goldsworth Park Recreation Ground,
Woking
GU21 3RT
13-16
Wacky Races
07512 659660
www.facebook.com/pages/GoldRush/484951551646005
3miles
Wales
17 January 2015
CTS Anglesey 10K, Half Marathon,

Marathon, Ultra
Holyhead, Anglesey
30-60
Freya
01548 312314
support@endurancelife.com
CE
RFA
U
S
NT
EVE
L
FEL
www.endurancelife.com
South West
18 January 2015
Bath Skyline (Race 3 of 4)

University of Bath
BA2 7AY
12/14 for Afliated/Unafliated
Tom Room
tom@relishrunningraces.com
http://www.relishrunningraces.com/
bath-skyline-10km.php
10km
North West
24 January 2015
National Trust Night Run Series

Lyme Park
SK12 2NS
15
National Trust
72 Wollaton Rd Beeston Nottinghamshire
NG9 2NZ
0333 400 463
info@ntnightrun.co.uk
http://www.nationaltrust.org.uk/
article-1355848050122/
2km
North West
24 January 2015
No Ego Challenge Keswick (Dodd

Wood) Head torch race
Dodd Wood, Bassenthwaite.
13
Brian Lee
On Line entries only
07803 406070
info@noegochallenge.com
www.noegochallenge.com
5miles
Eastern
25 January 2015
The 3rd Hadleigh 2012 Legacy 10k Run

Hadleigh Country Park
SS7 2PP
13.00 attached 15.00 unattached 18
on the day
The New Forest Running Festival 2015,

incorporating the New Forest 50 Km Ultra
21/22ND MARCH 2015
Ladies Only & Open 10 km Ladies Only & Open Half Marathon
20 Miler (London Marathon Sharpener!!) + The New Forest 50 Km Ultra
The all new Light Up The Night 5 Km night forest run!!
www.newforestrunningfestival.co.uk
Martin Burke
TN31 6TA
01797 230009
martin@nice-work.org.uk
www.nice-work.org.uk
10km
South West
25 January 2015
Oxford 10km
Horspath Athletics Track, Horspath
Road, Oxford
OX4 2RR
13
Mark Caswell
com/oxford-10km.php
10km
North West
28 January 2015
Preston Head torch 5 miler

Cuerden Valley park
PR5 6BY
13
Brian Lee
11 Strawberry How Cockermouth Cumbria
CA13 9XZ
07803 406070
5miles
London
31 January 2015
Run Richmond Park 10K Race 1 2015

Sheen Gate, Richmond Park
SW14 8BJ
17
The Fix UK Ltd
The Fix UK, Suite 2, 31 Ashley Road, Epsom,
Surrey
KT18 5BD
020 8144 0797
info@thexuk.com
http://www.thexevents.com
10km
London
31 January 2015

SW14 8BJ
14
The Fix UK Ltd
Surrey
KT18 5BD
020 8144 0797
info@thexuk.com
5km
South East
31 January 2015

Newlands Corner
GU4 8SE
20
Becky Russell
www.g3series.co.uk
10km
South East
31 January 2015
The Pilgrim Challenge 2015

Farnham
125 - 140
B Thubron
info@xnrg.co.uk
http://www.xnrg.co.uk/events/details/
the-pilgrim-challenge-2015.aspx
66miles
Yorkshire and Humberside
South West
North West
No Ego Challenge, Dalby Forest, North

Yorkshire. Head torch race
Dalby Forest, Pickering, North
Yorkshire
YO18 7LT
13
Brian Lee
11 Strawberry How Cockermouth Cumbria
CA13 9XZ
Nonsuch Park 10km

Nonsuch Mansions, Ewell Road,
Cheam, Surrey
SM3 8AL
12
Mark Caswell
com/nonsuch-park-10km.php
10km
Montane Trail 26 - Grizedale

Grizedale Visitor Centre
LA22 0QJ
30.00
Chris Kitchin
chriskitchin@epicevents.co.uk
http://www.trail26.com/ultratrail26/
grizedale.html
26miles
31 January 2015
07803 406070
5miles
London
01 February 2015
CRUK London Winter Run

Central London
Human Race Events
chris.atkinson@humanrace.co.uk
http://winterrunseries.co.uk/events/
london-winter-run
10km
London
01 February 2015
01 February 2015
East Midlands
07 February 2015
No Walk in the Park

Queen's Park Cricket Pavilion,
Chestereld
S40 2ND
3/5 On the day only
John Cannon
01246 566458
j.cannon846@btinternet.com
http://northderbyshirerc.jimdo.com/
10km
North West
07 February 2015
Dash For The Splash 10k

Richardson Evans Memorial Fields
SW15 3PQ
15
Thames Hare and Hounds
dssymons@hotmail.com
www.dashforthesplash.com
10km
Grizedale Night Runner 10k - Petzl

Night Runner Series
Grizedale Visitor Centre
LA22 0QJ
20
Epic Events
www.thenightrunner.com
10km
London
South East
The Chasers Regents Park Grand Prix

10K Winter Series - Race 5
Regents Park
NW1 4RU
extra on the day
Martin Burke
TN31 6TA
NITro South 2015

Tunnle hill ranges, Mytchett Road,
Pirbright
GU12
20
Graeme Corlett
01 February 2015
01797 230009
php?id=136
10km
South East
01 February 2015
Bookham 10k
Polesden Lacey Infant School
KT23 4PT
17 non afliated, 15 afliated
Alan Burrows
Bookham 10k 200 Barnett Wood Lane
Ashtead Surrey
KT21 2DB
07952 349226
info@eventstolive.co.uk
www.eventstolive.co.uk
10km
South East
01 February 2015
The 26th Ashford and District 10K

Sandyacres
TN25 4PE
on the day
Martin Burke
TN31 6TA
01797 230009
martin@nice-work.org.uk
http://www.ashfordanddistrict10k.
co.uk/
10km
07 February 2015
07779 580655
info@thisonecounts.co.uk
http://www.thisonecounts.co.uk/
eventsandraces.htm
6km
South West
07 February 2015
CTS South Devon 10K, Half Marathon,

Marathon, Ultra
Beesands, South Devon
30-60
Freya
01548 312314
South West
07 February 2015

Plymbridge Woods PL7 4SR
15
National Trust
NG9 2NZ
0333 400 463
article-1355848050122/
2km
North West
08 February 2015
Montane Trail 13 - Grizedale

Grizedale Visitor Centre LA22 0QJ
Chris Kitchin
grizedale.html
13.1miles
08 February 2015
South East
08 February 2015
The 6th Reading 5 Mile Race

Reading University Students Union
RG6 6AH
12.00 attached, 14.00 unattached,
14/17.00 on the day
Martin Burke
TN31 6TA
01797 230009
php?id=16
5miles
East Midlands
11 February 2015
The 2nd Leicester City Winter 5K Series

- February
Victoria Park
LE2 1ND
2.00 extra on the day
Martin Burke
Peasmarsh, East Sussex TN31 6TA
01797 230009
php
5km
South East
12 February 2015

Series - Race 5
Cyclopark
DA11 7NP
extra on the day
Martin Burke
TN31 6TA
01797 230009
php?id=91
10km
North East
14 February 2015
No Ego Challenge Newcastle Head

torch race
Wallington House
13
Brian Lee
07803 406070
5miles
South East
15 February 2015
The 6th Tenterden 5

Wittersham Village Hall
TN30 7EA
extra on the day
Martin Burke
TN31 6TA
01797 230009
php
5miles
South West
15 February 2015
Bath Skyline (Race 4 of 4)

Bath University, Claverton Down, Bath
BA2 7AY
12/14 for Afliated/Unafliated
tom room
tom@relishrunningraces.com
http://www.relishrunningraces.com/
bath-skyline-10km.php
10km
London
North East
The Capital Runners Richmond Park

10K - Race 2
Richmond Park
SW14 8BJ
16.00 ATTACHED 18.00 UNATTACHED
20.00 ON THE DAY
Nice Work
TN31 6TA
CTS Northumberland 10K, Half

Marathon, Marathon, Ultra
Bamburgh Castle
30-60
Freya
22 February 2015
01797 230009
php?id=96
10km
South West
North West
Reigate Priory Park 10km

Priory Park, Bell Street, Reigate, Surrey
RH2 7RL
Mark Caswell
com/reigate-priory-park-10km.php
10km
Terry Nortley 10 Mile Multi Terrain Race

Cams Lane Primary School
M26 3SW
6.00 afliated/ 8.00 non-afliated + 1
on the day
Mark Emmett
Chemane Brier 6 Windsor Grove
Stoneclough Radcliffe Manchester
M26 1HD
markrun1@hotmail.com
www.radcliffeac.org.uk
10miles
15 February 2015
South East
21 February 2015

Newlands Corner
GU4 8SE
20
Becky Russell
www.g3series.co.uk
10km
South East
21 February 2015
Trailscape Rail to Trail - West - 10km

Wendover, Buckinghamshire
HP22 6EG
29.50
Trailscape
10km
South East
21 February 2015
Trailscape Rail to Trail - West - Half

Marathon
HP22 6EG
34.50
Trailscape
13.1miles
South East
21 February 2015
Trailscape Rail to Trail - West Marathon

HP22 6EG
44.50
Trailscape
26.2miles
London
22 February 2015
South West
22 February 2015
Kenley Aireld 10km

Kenley Aireld, Kenley Common,
Kenley, Surrey
CR8 5YG
MCC Promotions
com/kenley-aireld-10km.php
10km
North East
27 February 2015

Gibside
NE16 6BG
15
National Trust
NG9 2NZ
South East
28 February 2015
Garmin Race Your Pace Half Marathon

Dorney Lake Berkshire
SL4 6QP
29
Human Race Events
http://humanrace.co.uk/events/
running/race-your-pace-half-marathon
13.1miles
London
01 March 2015
The Chasers Regents Park Grand Prix

10K Winter Series - Race 6
Regents Park
NW1 4RU
extra on the day
Martin Burke
TN31 6TA
01797 230009
php?id=137
10km
owenreid@hotmail.co.uk
www.cambuslangharriers.org
3km
Scotland
01 March 2015
Down by the River inc. Jimmy Sands

memorial
Cambuslang
G72 8HG
6.00 SAF members (8.00 non SAF)
2.00 extra on day.
Owen Reid
Colin Feechan 65, Aller Place, Livingstone
Lothian
EH54 6RG
0141 647 2003
owenreid@hotmail.co.uk
wwwcambuslangharriers.org
10km
South East
01 March 2015
Bushy Park 10km

Bushy Park, Diana Car Park, Hampton
Park Gate, Hampton, Middlesex
TW12 2EJ
Mark Caswell
com/bushy-park-10km.php
10km
West Midlands
01 March 2015
Age UK Tatton Park 10k

Tatton Park
WA16 6QN
18 (16 UKA)
Sophie Gray
Cheadle Spring 5
Youth Club, Station Road, Cheadle,
Staffs
ST10 1LH
7 club runners, 9 unattached runners
Mick Beardmore
Mr B Clutton 69 Thorley Drive Cheadle
Stoke-on-Trent Staffs
ST10 1NF
10k@ageuk.org.uk
www.ageuk.org.uk/10k
10km
beardmore_mike@hotmail.com
www.cheadlerunningclub.com
5miles
North West
01 March 2015
0800 169 8787
01538 753654
North West
West Midlands
London
High Legh 10k

High Legh, Cheshire
WA16 6NW
15 - 17 early bird, before end of
December
Lymm Runners and High Legh Community
Association
raceadmin@highlegh10k.org.uk
www.highlegh10k.org.uk
10km
Coventry Half Marathon

Coventry
CV1 1JD
Achieve Events (UK) Limited (Trading as
GO2)
1 Palace Yard Mews, Bath, Avon, Somerset
BA1 2NH
article-1355848050122/
2km
28 February 2015

SW14 8BJ
17
The Fix UK Ltd
Surrey
KT18 5BD
020 8144 0797
info@thexuk.com
10km
London
28 February 2015
Hampton Court Half Marathon 2015

Esher College
KT7 OJB
27 afliated 29 non-afliated
Peter Wedderburn
kbc@blueyonder.co.uk
www.hamptoncourthalf.com
13.1miles
info@thexuk.com
5km
020 8288 8575
01548 312314
0141 647 2003
0333 400 463

SW14 8BJ
14
The Fix UK Ltd
Surrey KT18 5BD
22 February 2015
28 February 2015
Owen Reid
Colin Feechan 65, Aller Place, Livingstone
Lothian
EH54 6RG
020 8144 0797
01 March 2015
North West
01 March 2015
Montane Trail 10 Marmalde Run Dalemain

Horse and Farrier Public House, Dacre,
Penrith
CA11 0HL
20
Chris Kitchin
dalemain-march-1st-2015.html
10km
Scotland
01 March 2015
Down by the River

Cambuslang
G72 8HG
4.00 Sen.SAF(6.00.non SAF) 3.00
Young athletes
01 March 2015
0845 308 4003
info@go2events.org.uk
http://www.coventryhalf.com/
13.1miles
West Midlands
01 March 2015
Decathlon Coventry's Half Marathon

Coventry
GO2)
0845 308 4003
info@go2events.org.uk
http://www.coventryhalf.com/
13.1miles
East Midlands
07 March 2015
No Walk in the Park

Queen's Park Cricket Pavilion,
Chestereld
S40 2ND
3/5 On the day only
John Cannon
01246 566458
j.cannon846@btinternet.com
http://northderbyshirerc.jimdo.com/
10km
Eastern
07 March 2015

Wimpole Estate
SG8 0BW
15
National Trust
NG9 2NZ
0333 400 463
article-1355848050122/
2km
North East
07 March 2015
Falcon Flyer (15m)

Ravenscar village Hall, Ravenscar
YO13 0LZ
15
Scarborough and Ryedale Mountain Rescue
Team
swalesdavid@hotmail.com
http://www.srmrt.org.uk/challengewalks/falcon-yer-challenge-walk/
15miles
North West
07 March 2015
NITro North 2015

Clwyd Forest, Bwlch Penbarras, Mold
CH7
20.00
Mr Graeme Corlett
07779 580655
info@thisonecounts.co.uk
http://www.thisonecounts.co.uk/
eventsandraces.htm
10km
South East
07 March 2015
Stunt Challenge 2015

West Wycombe Park
HP14 3AJ
75 before 25th December; 99 thereafter.
Team tickets available at 60 and 79
respectively
Stunt Challenge
http://www.stuntchallenge.co.uk/
10km

07 March 2015
Falcon Flyer (20m)

Ravenscar village Hall, Ravenscar
YO13 0LZ
15
Scarborough and Ryedale Mountain Rescue
Team
swalesdavid@hotmail.com
http://www.srmrt.org.uk/challengewalks/falcon-yer-challenge-walk/
20miles
London
08 March 2015
Age UK Harewood House 10k

Crystal Palace Stadium
SE25 6PU
18 (16 UKA)
Kathy Reynolds
0800 169 8787
10k@ageuk.org.uk
10km
London
08 March 2015
Sidcup 10 mile road race

Chislehurst adn Sidcup Grammar
School, Hurst Road, Kent
DA15 9AG
Afliated club member 16; non-afliated

18; surcharge on day of race 3
Kent Athletic Club
The Race Organiser 50 Cliffview Road
Lewisham London
SE13 7DD
www.kentac.org.uk
10miles
Everest Marathon 2015 11th Nov 6th Dec 2015

26.2 mile high altitude
mountain marathon
on rough and steep
trails in Nepal.
Mountain running
experience essential.
www.everestmarathon.org.uk
South East
08 March 2015
Surrey Half Marathon

Woking Leisure Centre
GU22 9BA
35
Toby Jenkins
Worksop Notts
S80 4XA
retfordhalf@googlemail.com
www.retfordac.co.uk
13.1miles
hello@surreyhalfmarathon.co.uk
www.surreyhalfmarathon.co.uk
13.1miles
International Jordan
01483 720459
South East
08 March 2015
The 8th Brett Lydd Half Marathon

Banks Sports and Social Club
TN29 7HG
25.00 on the day
Martin Burke
TN31 6TA
01797 230009
php?id=15
13.1miles
South East
08 March 2015
The Lydd 20 Mile Race

Banks Sports and Social Club
TN29 7HG
25.00 on the day
Nice Work
Banks Sports and Social Club Dennes Lane
Lydd Romney Marsh Kent
TN29 7HG
01797 230009
php?id=188
20miles
South West
08 March 2015
Devizes Half Marathon

Devizes
SN10 3AA
18.50/20.50
Luke Shipway
07595 449480
luke@eventslogicuk.com
http://www.eventslogicuk.com/
13.1miles
South West
08 March 2015
Imber Ultra Marathon

Leighton Recreation Centre
BA13 3PT
30 aflitated
Richard Hudson
07917 171033
richard100.hudson@gmail.com
imber-ultra.org
33miles

08 March 2015
Retford Half Marathon and Family Fun

Run 2015
Retford Oaks Academy, Retford, Notts
DN22 7NJ
18
Mr Justin Bramall
7 King Street, Hodthorpe, Worksop, Notts
Organised by
BUFO VENTURES LTD
01684 892162
organiser@everestmarathon.org.uk
ATOL 4821
08 March 2015
Sahara Race (Jordan) 2015

Petra, Jordan
USD3600
4 Deserts Race Series
info@4deserts.com
http://www.4deserts.com/sahararace/
250km
South East
12 March 2015

Series
Cyclopark
DA11 7NP
Per event 8.00 attached 10.00
unattached 2.00 extra on the day
Martin Burke
TN31 6TA
01797 230009
php?id=92
5km
Scotland
14 March 2015
Rat Race Mighty Deerstalker

Traquair House
EH44
From 35 + admin fee
Rat Race Events
01904 409401
events@ratrace.com
http://www.mightydeerstalker.com/
10km
West Midlands
14 March 2015

Attingham Park
SY4 4TP
15
National Trust
NG9 2NZ
0333 400 463
article-1355848050122/
2km
East Midlands
15 March 2015
Newton's Fraction Half Marathon

South Kesteven Sports Stadium,Trent
Road,Grantham
NG31 7XQ
18 UKA affliated - 20 non- aflated
Tony Madge- Race Director
3 Regency Gardens Grantham
NG31 9JW
07725 338131
acmadge@aol.com
www.granthamac.com/nf
13.1miles
London
15 March 2015
Lidl Kingston Breakfast Run

Guildhall, High Street, Kingston-uponThames, Surrey
KT1 1EU
26 / 29
Human Race Events
running@humanrace.co.uk
http://humanrace.co.uk/events/
running/breakfast-run
8.2miles
South East
15 March 2015
Cholsey Chase
Cholsey Pavillion, Station Road,
Cholsey
OX10 9PT
16
Barnes Fitness
0118 988 2444
info@barnestness.co.uk
http://www.barnestness.co.uk/event/
cholsey-chase
9miles
South East
15 March 2015
Vitality North London Half Marathon

Allianz Park, NW London NW4
40 / 42
GO2)
1 Palace Yard Mews, Bath, Avon, Somerset
BA1 2NH
0845 308 4002
northlondon@go2events.org.uk
http://northlondonhalf.com/
13.1miles
South West
15 March 2015
Dymchuch 10km (Kent)

Rendezvous Point (opposite Retro Cofee
Bar), The Slipway, Dymchurch, Kent
TN29 0TG
11
MCC Promotions
com/dymchurch-kent-10km.php
10km

15 March 2015
Keighley BiK 10K

Victoria Park
BD21 3ND
12 Adult(15 On the day) 6 Junior, 50
Team of 5
Andrew Wood
01535 640176
andrew.wood@sueryder.org
bigk10k.org.uk
10km
London
21 March 2015
The Richmond Spring Riverside 10k

Run 2015
Richmond, Ham Street Riverside
TW10 7RS
20
The Fix UK Ltd
Surrey
KT18 5BD
South East
London
info@thexuk.com
10km
Salomon Citytrail Richmond Half

Marathon
Richmond, London
32 (Un Afliated) 30 (Afliated)
Perseverance Events

SW14 8BJ
14
The Fix UK Ltd
Surrey KT18 5BD
020 8144 0797
South East
21 March 2015
CTS Sussex 10K, Half Marathon,

Marathon, Ultra
Birling Gap, East Dean
30-60
Freya
01548 312314
South West
21 March 2015
RockSolidRace Escot Park|Devon

Escot Park
EX11 1LU
40
Ashley Jardine
07540 387074
info@rocksolidrace.com
www.rocksolidrace.com
5km
East Midlands
22 March 2015
07885 733256
richard@perseverance-events.com
www.richmondhalf.com
13.1miles
South West
22 March 2015
1.5km Wiltshire Scramble

Spirthill
SN11 9HW
5
Luke Shipway
07595 449480
1.5km
South West
22 March 2015
12 Mile Wiltshire Scramble

Spirthill
SN11 9HW
13.00/15.00
Luke Shipway
22 March 2015
07595 449480
0113 8267761
South West
City of Lincoln 10K

City of Lincoln
25
info@runforall.com
www.runforall.com
10km
Eastern
22 March 2015
Stowmarket Half Marathon

Tomlinson Groundcare
IP14 3DL
Aff 10.00 - UnAff - 14.00 (+2.00 on
the day)
Heidi Bingham
07894 551670
racedirector@stowmarketstriders.org.uk
www.stowmarketstriders.org.uk
13.1miles
London
22 March 2015
12miles
22 March 2015
13km Wiltshire Scramble

Spirthill
SN11 9HW
11.00/13.00
Luke Shipway
07595 449480
13km
South West
22 March 2015
6.5km Wiltshire Scramble

Spirthill
SN11 9HW
9.00/11.00
Luke Shipway
28 March 2015
020 8144 0797
info@thexuk.com
5km
London
28 March 2015
The Tough 10k Run Greenwich Park

London 2015
Greenwich Park
SE10 8QY
20
The Fix UK Ltd
Surrey KT18 5BD
020 8144 0797
info@thexuk.com
https://thexevents.com/the-tough-510-15k-runs-2015
10km
London
28 March 2015

London 2015
Greenwich Park
SE10 8QY
23
The Fix UK Ltd
Surrey KT18 5BD
020 8144 0797
info@thexuk.com
15km
London
28 March 2015

London 2015
Greenwich Park SE10 8QY
16
The Fix UK Ltd
Surrey KT18 5BD
020 8144 0797
Challenge - 10k
Hamsterley Forest, Bishop Auckland
DL13 3NL
22
Brian Lee
07803 406070
10km
North East
29 March 2015
Hamsterley 'Conquer the forest'

Challenge - 10miles
Hamsterley Forest, Bishop Auckland
DL13 3NL
22.00
Brian Lee
07803 406070
10miles
North East
29 March 2015
The 4th Lowestoft 5 Mile Promenade

Dash
The East Point Pavilion
NR33 0AP
extra on the day
Martin Burke
TN31 6TA
01797 230009
php?id=64
5miles
North West
29 March 2015
Taunton 10km
Taunton Racecourse, Orchard Portman,
Taunton, Somerset
TA3 7BL
MCC Promotions
com/taunton-10km.php
10km
Scotland
29 March 2015
Age UK Crystal Palace 10k

Crystal Palace Stadium
SE25 6PU
18 (16 UKA)
Fiona Jerman
07595 449480
6.5km
info@thexuk.com
5km
10k@ageuk.org.uk
10km
South West
North East
22 March 2015
Weymouth Bay 10km

Riveria Hotel, Bowleaze Cove,
Weymouth, Dorset
DT3 6PR
MCC Promotions
com/weymouth-10km.php
10km

Speke Hall, Liverpool
15
National Trust
0333 400 463
29 March 2015
London
West Midlands
07968 976116
Salamon Citytrail Richmond 10k

Richmond, London
22 (Un Afliated) 20 (Afliated)
Perseverance Events

SW14 8BJ
17
The Fix UK Ltd
Surrey
KT18 5BD
The Mash March Madness 10K 2015

Brindley Bottom, Cannock Chase
WS12 4PW
14
Mash Running
support@mashrunning.co.uk
http://www.mashrunning.co.uk/
10km
Richard@perseverance-events.com
www.richmondhalf.com
10km
info@thexuk.com
10km
0800 169 8787
South East
22 March 2015
Brooks Fleet pre-London Half Marathon

Calthorpe Park
GU51 4HR
21 afliated/23 unafliated
Fleet and Crookham AC
racedirector@eethalfmarathon.com
www.eethalfmarathon.com
13.1miles
South East
22 March 2015
07885 733256
28 March 2015
020 8144 0797
28 March 2015
article-1355848050122/
2miles
28 March 2015
North East
29 March 2015
Hamsterley 'Conquer the forest'
Kilomathon Scotland 2015

Ocean Terminal, Ocean Drive, Leith
EH6 6JJ
19.98
GSI Events
donna@gsi-events.com
http://www.kilomathon.com
13.1km
South East
Run Dorset - Verwood 10k

Potterne Park
BH21 6RS
16
Run Dorset
info@rundorset.co.uk
http://www.rundorset.co.uk
10km
South East
29 March 2015
Run Dorset - Verwood 5k

Potterne Park
BH21 6RS
Run Dorset
07968 976116
info@rundorset.co.uk
http://www.rundorset.co.uk
5km
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VIDEO GAIT ANALYSIS

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A MOMENT WITH... JOHN BREWER
Home brew
Running fitness columnist John Brewers running exploits are not

nearly as well known as those in sports science. Were hoping to
change all that: this month, John looks at physiological differences
between male and female runners
have recently been spending a lot of time helping the Police

not I hasten to add, as a result of any brush with the law, but
instead to help them establish the minimum standards of fitness
that Police Officers should have both on entry to the Police
Service, and during the remainder of their careers. This is not
easy, and there are many issues that have had to be overcome,
not the least of which is the need to find an equitable fitness
standard for both male and female officers that is not
discriminatory.
An understanding of male and female physiological differences
has been very helpful with this task, since whether we like it or
not, there is undoubtedly an element of physiological
discrimination between males and females at birth. For example,
females will tend to have lower haemoglobin levels the oxygen
carrying component of the blood than males, making it harder
for them to get oxygen that is needed to support energy
production to the muscles.
Lower levels of female testosterone are one of the reasons
behind a lower muscle mass and strength, and the tendency for
females to be smaller in stature than males can also impact on
physical performance. As a result of many physiological
differences, which can also include lower cardiac output (volume
of blood pumped by the heart) and smaller lung volumes, females
will generally tend to have lower maximum oxygen values than
males. This means that the intensity of an exercise session or run
will often be harder for females than males, resulting in more rapid
fatigue.
Across the population, males have physiological characteristics
that support a physical and performance advantage over females.
This of course should not be earth shattering news, and a brief
review at the current World Records for sports such as running,
cycling and swimming would be enough to confirm the
performance reality that science underpins. But of course there
Whilst there are physiological
differences, good female athletes
are able to beat many males
are also exceptions, and without any

doubt, good female runners have the
ability to beat many males, and do so
on a regular basis in races around the
country every weekend. Paula
Radcliffes current World Marathon
record of 2hrs 15mins would place
her high on the current British mens
rankings list and have made her an
ABOUT THE AUTHOR
outright winner of many town and city
Professor of Applied
marathons, had it been replicated
Sport Science at St
outside of London.
Marys University,
There are some who claim that
Twickenham. He was
women have better pain tolerance
previously director of
than males, and greater resilience to
communications for
stress, which puts them at an
Lucozade Sport and
advantage over males in endurance
before that director of
the Lilleshall Sports
events. I am not entirely convinced of
Injury and Human
this argument, but whilst I am certain
Performance Centre
that female world records even in
ultra-distance events will never
better those of males, I am confident that many well trained
females will regularly get the better of many males.
And finally, what about the Police fitness tests? Since male and
female officers doing the same jobs have to do the same type of
...good female runners have

the ability to beat many
males, and do so on a regular
basis in races around the
country every weekend
IMAGES HANS CHRISTIANSSON / SHUTTERSTOCK.COM
work, the physical demands placed on male and female police

officers are similar. The demands of the fitness test reflect those
of the job, therefore the police fitness standard is the same for
both males and females. To do anything else would be to
discriminate against one or the other. The standard is one that is
attainable by males and females who are reasonably fit, and who
lead a healthy lifestyle. As a result we should see even more fit
and healthy male and female police officers patrolling the streets,
and perhaps even entering and winning the odd 10k or half
marathon.
Follow John on Twitter

@sportprofbrewer

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RUNNING FITNESS FEBRUARY 2015

INSIGHT: ADD SOME SPICE TO YOUR LIFE

Stay warm with

The smart way

TOP FLUBUSTING TIPS

Voted 2013 Favourite

also GEL or PATCH

for direct application.

Ideal alongside Jointace Tabs or Caps.

KEEP IN TOUCH WITH

Sarah Russell: Youve

Sarah Ivory: From beetroot

Matt Phillips: Injury

he New Year is the perfect

fighting fit, Sarah Ivory looks at the

NATASHA SHIELS, EDITOR

P32 ASK THE EXPERTS our team tackle all your

Run Faster Run Further

42 Couch to 5k - five easy

Start your year with a little spice; these not

Thinking of taking up running? Look no

We show you whats hot in the supplement

33 Marathon training guide part four

38 Running for weight loss?

40 Top flu-busting tips

Grab a compass and step outside your

57 Interview with the brilliant

68 Essential cold weather kit

20 - Food glorious food

22 - Lessons from the team

The team share the lessons theyve learnt

Readers share their thoughts

Five of the best 5ks, Abersoch Triple

Find your perfect race

Photo of the month - courtesy of Abersoch Triple Crown

Wed love to hear your views, news and reviews

Like us at Facebook: facebook.

MINDFULNESS beats the pain!

ear Running fitness, I wanted to

ran the Dalby Dash. I decided to

I run for fun

Coping with arthritis

A novel New Year fitness challenge, Jantastic could

Did you know? In the UK

One woman every two hours

7000 new diagnoses are made

32 per cent of ovarian cancer

The four main symptoms

Persistent stomach pain

Difficulty eating or feeling full

Needing to urinate more

Visit www.ovarian.org.uk for

1 2 R unni ng f i t ness feb r ua ry 2015

Run England urges

IMAGE STEFAN HOLM / SHUTTERSTOCK.COM

WOMEN MORE EVEN

New research shows women marathon runners

AVOID THE MISTLETOE!

Theres no denying that Christmas,

IMAGE STEFAN HOLM / SHUTTERSTOCK.COM

If you want to race your best, you

F E B R UARY 2015 R UNNI NG F I T N E S S M A G . C O . U K 13

This months rundown

left: MPs, buisness leaders

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