The Transformation Issue: Your Best Shape Ever!

THE TRANSFORMATION ISSUE
YOUR
BEST
SHAPE
EVER!
35 BEST
BEAUTY
BUYS FOR
RUNNERS
23 MUST-DO
SUMMER RACES
JULY 2018 £4.70
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IN THIS ISSUE JULY
2018
REGULARS WARM-UPS HUMAN RACE FEATURES COACH GEAR RACE
THE TRANSFORMATION ISSUE
LEANER, FASTER,
HEALTHIER,
STRONGER
AND TOUGHER
We have the science, the
tips, the workouts and the
inspirational runners who will
get you where you need to be
P H OTO G R A P H S : L A R S E N & TA L B E R T ( T H I S PAG E ) , G E T T Y (C H I L L I )
ON THE P32 Leaner 45 foolproof fat-loss P50 Stronger 12 steps to bullet- P92 23 Must-Do Summer Races
tips to help you shed the proof your body From fun runs to ultras,
COVER pounds and keep them of we’ve got the lot
P56 Tougher Develop a champion’s
Photographer
Emiliano Granado P38 Faster Boost your speed at mindset. Follow the example of
Model Alexandra any age: with just a few training the amazing Deena Kastor REGULARS
Mack of Wilhelmina tweaks, you can watch your
Hair and makeup
Suzanne Katz for race times tumble P66 Kill That Hill Time to take your P6 Rave Run Watergate Bay,
Wilhelmina Styling running up a few notches Cornwall
Susan Brickell P44 Healthier How running can
Manicure Rachel
Shim using Dior add years to your life, staving P79 35 Best Beauty Buys For P98 I’m A Runner BBC broadcaster
Vernis of disease and decline Runners Treat yourself Sophie Raworth
004 RUNNERSWORLD.CO.UK JULY 2018

WE’RE ALWAYS
RUNNING AT
RUNNERSWORLD.
CO.UK
HOT OFF
THE PRESS RUN FREE
We present How to avoid midrace
the 45 greatest cramps and pains FIRST LOOK:
fat-loss tips
NIKE FLYPRINT
We took a look at the
latest innovation from
WARM-UPS COACH the running-shoe
giants. runnersworld.
co.uk/nikelyprint
P11 And The Winner Is… High-fat, P64 Scratch New Surfaces
low-carb? Low-fat, high-carb? Try some new terrain and
What’s a runner to do? improve your running form
P13 Fitness Hit the beach – P68 Just Add A Mile How to run for
to run, not to get a tan a little longer – and a little more
P15 Nutrition Add some spice to P69 Make Short Work Of Recovery
your life to cut sugar cravings Limit your rest periods to get
more from your workouts
P17 Health Quick tips to avoid
that afternoon mental slump P71 The Green Genie Smart ways
There are many ways to give spinach a twist
WE’RE ON ITUNES!
to tell your brain to
P19 Injury The latest buzz on the wake up, p17
Listen and download
power of vibration therapy P72 Oats With The Most Porridge,
the Runner’s World
but not as you know it
podcast, now
HUMAN RACE available on iTunes.
P74 What A Relief Smart, simple
runnersworld.co.uk/
moves for a pain-free run
rwpodcast
P22 Running To Remember
Lewis Keywood is running P75 Crowd Source The immense
2,000 miles in memory power of a hearty cheer
of his son
P76 Give It Some Stick Wrap up
P24 ‘The Body Is An with kinesiology tape
Amazing Thing’ How
triathlete Tim Don
recovered from a broken neck GEAR
P26 Murphy’s Lore Sam on the P84 On Test The PainPod, plus six
mysterious power of ice cream of the best drinks bottles
THE PACE DEBATE
P27 By The Numbers 1,000 miles,
RACE According to new
44 days and a 12-inch beard
research, women are
signiicantly better
P28 Your World Your views, P88 The Main Event The St Magnus
than men at pacing.
your news, your pages Marathon, Orkney
runnersworld.co.uk/
Enjoy some good pacedebate
P30 Tonky Talk Paul hates runners; vibrations but do not P90 Race Numbers Man Vs Coast,
try to harmonise, p19
then he loves them. Weirdo Cornwall
P31 My Running Life Leo Sedgley P91 Route Recce The Shere 42
combines poetry and running in Surrey
JULY 2018 RUNNERSWORLD.CO.UK 005

RAVE RUN
WATERGATE BAY,
NORTH CORNWALL
THE EXPERIENCE
Cornwall is famous for
its beaches and on a
peaceful evening, as the
setting sun sends iery
colours across the
waves, this two-mile
stretch of Watergate
Bay is one of the best.
A great time to run here
is at low tide, when the
receding ocean exposes
a vast expanse of irm,
lat sand.
AFTER THE RUN

For a special occasion,
Jamie Oliver’s Fifteen
Cornwall serves classy
food and ofers stunning
views of the bay.
RUNNER Sim Benson
PHOTOGRAPH
Jen Benson
ABOUT
Jen and Sim Benson’s
book, Wild Running,
details 150 fantastic
running routes across
Britain. RW readers can
purchase signed copies
for only £10 (RRP £16.99),
with free UK postage,
from wildrunning.net,
using code RW2018 at
the checkout.
SEND YOUR RAVE RUN PICS TO

RUNNERSWORLD.CO.UK/
RAVERUN
Andy Dixon
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LETTER
JOHN CARROLL Chief Sub Editor
RUNNING IS ALL ABOUT
‘What’s your BEN BOLTON Deputy Head of
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presenter Sophie Raworth talks about her
RHALOU ALLERHAND, MARK explains why I ly eight-year journey from non-runner to
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FITNESS NUTRITION MIND+ INJURY
HEALTH
WARM-UPS
The TIPS YOU NEED to GET UP to SPEED
AND THE
WINNER IS...
Low-fat or low-carb?
It’s both…and neither
WO R D S : R I C K P E A R S O N . I L LU S T R AT I O N : B R O S M I N D 1.S TA N F O R D U N I V E R S I T Y S C H O O L O F M E D I C I N E , U S
NEW EVIDENCE might dismay those who

have chosen sides in the low-fat/high-
carb versus low-carb/high-fat debate.
Cutting either carbs or fat shaves of
excess weight in about the same
proportion, says a new study.1 ‘We’ve all
heard of a friend who went on one diet
– and it went great – and then another
friend tried the same diet and it didn’t
work at all,’ says Dr Chris Gardner, who
led the study. ‘It’s because we’re all
diferent and we’re just starting to
understand the reasons for this diversity.’
So there’s no magic bullet when it comes
FOOD FIGHT to nutrition: the best kind of diet is the one
When will
they learn that
that works for you – be that low-fat, low-
they both have a carb or somewhere between the two.
role to play?

WARM-UPS FITNESS
RUNNING IS IN
YOUR BONES
The key to quick running
may be in the bones in
your forefoot. A recent
Japanese study looked at
45 trained endurance
runners and 45 untrained
subjects, measuring the
length of their forefoot
bones using an MRI. They
found that the trained
group had longer bones
SAND ON
in the big toe and second
toe (by 1 per cent and
0.5 per cent, respectively)
than their untrained
THE RUN
counterparts, relative to
This summer, hit the beach
the size of their feet. In to pick up some speed
another study, endurance
runners who reported
faster 5K times were
HEADING TO THE BEACH THIS SUMMER?
found to have longer
Between sunning yourself and
big-toe forefoot bones,
drinking cocktails, head for a run
whereas sprinters who
on the beach. There’s a reason
reported faster 100m
elite coaches such as Australian
WO R D S : R I C K P E A R S O N . P H OTO G R A P H : G E T T Y I M AG E S . 1 T H E J O U R N A L O F E X P E R I M E N TA L B I O LO GY 2. P H Y S I O LO G I CA L R E P O R T S 3. S P O R T E N G L A N D
times had longer second-

legend Percy Cerutty trained
toe forefoot bones.
his runners on sand dunes: new
research1 shows that running on
sand requires 1.6 times more energy
14.9
than running on hard surfaces.
Beach running is like running with
weights on your ankles. With or
without shoes, it’s tougher to get
your foot planted into the ground,
and tougher to get it of the ground.
If you’re new to beach running, head
for the packed sand close to the
water’s edge. If you’re looking for
a real workout, head for the softer
The percentage of stuf further in. Also, wear plenty of
people in England sun cream and carry a water bottle.
who volunteered at GO WITH
THE GRAINS
least twice in the Running on sand
is tough but it’s a
last year to support great way to train
physical activity.3
Looking to improve participants undertook a series of tests,

RUN LESS, your 10K time? The key including a 10K time trial – in both normal and
could lie in 30-second glycogen-depleted states, so as to measure
RUN FASTER eforts of all-out running, the diference in speed. After the 10 weeks
according to a study of training, these tests were repeated. In
by Danish physiologists.2 The 40-day study the normal state, there was a 3.2 per cent
followed 20 trained runners engaged in improvement in 10K time, down from an
sessions of speed-endurance training but average of 45.2 minutes to 43.7 minutes.
there was also a 36 per cent reduction in their In the glycogen-depleted state, there was a
usual running volume. The speed sessions 3.9 per cent improvement, from 47.7 minutes
comprised ive to 10 × 30-second maximal to 45.8 minutes. So when it comes to 10K
running eforts. Before the study began, the training sessions, go for quality, not quantity.

WARM-UPS NUTRITION
BUZZWORDS
SPICE UP YOUR LIFE
Apple Cider Vinegar
Three spices to ease your sugar cravings
Apple Cider Vinegar – A 2016 SURVEY found that 96 per cent of Brits are unaware of the maximum amount of sugar
or ACV, for those in the they should be consuming per day1 (it’s 30g, in case you’re wondering). More recently, Public
know – has graduated Health England has advised parents to crack down on the sugary snacks they give their children.2
from forgotten back-of- So how can you cut your sugar cravings? By introducing these spices into your diet:
the-cupboard oddity to
health-food fave. It can
assist the absorption
of nutrients and help 1. Liquorice 2. Cinnamon 3. Turmeric
maintain gut health.
However, it is very acidic, Liquorice could help to This spice helps your body Studies have shown that
WO R D S : R I C K P E A R S O N . P H OTO G R A P H : LU C K Y I F S H A R P 1. F YS I QA L N U T R I T I O N 2 . P U B L I C H E A LT H E N G L A N D 3.C U R R E N T O P I N I O N I N C L I N I CA L N U T R I T I O N A N D M E TA B O L I C CA R E 4. AC T I O N O N S A LT
so dilute to taste, or add dampen your sugar cravings control the amount of sugar curcumin (one of turmeric’s
to your salads and sauces. by providing natural sweetness in our blood, evening out the active constituents) can help
without the sugar. (This isn’t highs and lows that lead to people with diabetes to control
your cue to buy a packet of cravings. One study3 found their blood sugar. It also has
Liquorice Allsorts.) When a those who took 3g of cinnamon anti-inlammatory properties
8.1
craving strikes, try sipping a a day maintained lower blood Add it to eggs, smoothies or
cup of liquorice tea instead sugar levels after a glucose- soups for your sugar-curbing
– without any sugar, of tolerance test than those who hit. You can buy turmeric raw,
course. Pick up a packet did not take the cinnamon. Get but it’s far easier to pick up the
of Licorice Yogi Tea (£2.35, your hit from Lean Matcha Tea powder – you can get it from
hollandandbarrett.com). (£2.79, pukkaherbs.com). supermarkets for around £1.
The number of
grams of salt
consumed per day
by the average UK
adult – 2.1g more
than the RDA.4
WHO’S FOR
BLOOD CUSTARD?
Runners are willing to try
all kinds of things to run
further. Research from
ALL SORTS
Brooks shows runners OF BENEFITS:
would be willing to down Liquorice has
pickle juice (35 per cent), used to treat
swallow baking soda gastrointestinal
and respiratory
(29 per cent), munch on issues
caterpillar fungus (24 per
cent), eat blood custard
(13 per cent, and it’s
exactly what you think
it is) and drink deer-penis
wine (10 per cent, and
ditto) to get extra energy
to run further.

WARM-UPS MIND+HEALTH
90
RISE AND SHINE playlist. ‘You can then
‘The most likely time go to a gym and listen
to bail on a run is in to it while you’re on a
the early evening,’ says treadmill,’ says Lane.
Andy Lane, Professor
or Sport Psychology PLAN YOUR ROUTE
at the University ‘If you want to record
of Wolverhampton your runs by time, think
(winninglane.com). about where you can
‘If your bottom hits run without hassle –
the sofa, the chances where you won’t be cut
RUNNING ON are very low that you’ll

immediately get up and
go for a run.’ Instead,
up by cars or chased
by dogs,’ says Lane.
‘Strava is useful here, as
The percentage
reduction in the
THE BRAIN Lane suggests planning

runs for the morning or
running some or all of
the way home.
it can show you where
local runs are. Parkrun
routes are also stress-
free options.’
likelihood of
developing dementia
Reduce distractions, among fit women
run faster, feel better SLOW DOWN RUN WITH OTHERS compared with
If you’re having a Let someone else set
stressful time at work, the race pace – be it a
unfit women,
don’t attempt to set pacer or a friend you according to a study
records on your next run with regularly. This
MODERN LIFE is full of stress and run. ‘The best thing will help to conserve
by the University of
distractions. By the time 5:30pm rolls to do is to go slowly, mental energy, as the Gothenburg,
around, or you’ve inally fed the children, preferably in a nice decision-making is
you may well be thinking, ‘I am simply environment, like a out of your hands.
Sweden.
far too tired to run.’ This is brain drain park’ says Lane. ‘Put no There’s also evidence
– and it’s ruining your running. Here are pressure on yourself.’ to suggest running
four ways to limit or bypass the mental If you don’t have a in a group helps to
fatigue that’s keeping you of the road. park nearby, make a boost performance.
DON’T FORGET
TO GO FOR A RUN
Running protects
your memory
Running helps the brain

stave of the memory-
damaging impact of
chronic stress, according
to a new study. The
research, published in
the journal Neurobiology
of Learning and Memory,
found that running
mitigates the impact
chronic stress has on the
hippocampus, the part
of the brain responsible
for learning and memory.
WO R D S : R I C K P E A R S O N . I L L U S T R AT I O N : DA N WO O D G E R
Senior author Jef

Edwards, an associate
professor of physiology
and developmental
biology at Brigham Young
University, Utah, US,
called exercise a ‘simple
and cost-efective way
to eliminate the negative
BRAIN impacts of chronic stress
STOPPED PLAY on memory’. Stress
Don’t let mental
weakens the connections
fatigue get in the
way of your much- between neurons, but
needed run exercise strengthens them.

WARM-UPS INJURY
GOOD VIBES
There’s a lot of buzz about the
power of vibration therapy
MORE AND MORE athletes are using vibration

to increase their resilience to injury. When
vibrations are applied to a muscle,
proprioceptors (sensors in the muscle)
cause tissues to relax, says Matthew N
Berenc, director of the Equinox Fitness
Training Institute. That’s good news for
runners because such a response can
lead to an increased range of motion.
Research from the University of North
Carolina at Chapel Hill, US, found that
when 19 people used the Hyperice
Vyper, a vibrating foam roller, from
ankle to knee, they experienced a
greater increase in ankle range of
motion than those who used a
normal foam roller. Berenc advises
‘vibing’ after you run, especially if you’re
out ive to six days a week. Running that often
means more repetitive movement, which,
Berenc says, should be counterbalanced in a
way that allows muscles to relax. Ten minutes
of vibration therapy each day is plenty.
TAKE THE PULSE

1. TheraGun G2PRO
A major investment, but
the range of attachments –
such as a deep-tissue cone PRO Newcomers should
start on the lowest
– give you plenty of TIP!
setting and slowly
bang for your buck. build intensity, limiting
theragun.co.uk, £549 use to one or two times
2. Hyperice Hypersphere a week and vibing for, at
WO R D S : R I C K P E A R S O N . P H OTO G R A P H S : J O N AT H A N P U S H N I K ( M A I N I M AG E ), L U C K Y I F S H A R P
Massage Ball This gizmo most, 30 minutes at a time.

is perfect for accessing
those hard-to-reach areas.
wiggle.co.uk, £139.99
3. Pulseroll Vibrating
Foam Roller Four speeds
and it’s portable and light.
pulseroll.com, £99.99
1
2

RUNNING THE LENGTH OF BRITAIN p27 RUN AND RHYME p31
HUMAN RACE
NEWS, VIEWS, TRENDS and ORDINARY RUNNERS doing EXTRAORDINARY THINGS
RUNNING TO
REMEMBER
Meet the man running 2,000
miles in memory of his son
‘THE PAIN OF RUNNING a race is nothing

compared with the pain of losing a child’, says
Lewis Keywood, ‘but it’s my way of honouring my
son’s memory.’ This year, that’s exactly what the
30-year-old is doing, by running 2,000 miles for the
baby charity Tommy’s. Lewis knows firsthand the
support that Tommy’s provides. In 2010, he and his
then-wife lost their son, Yolki – he was stillborn
five months into the pregnancy – and Tommy’s
provided much-needed counselling and support.
While Lewis describes the experience of losing
his son as ‘the lowest of low points’, the tragedy

H R
also led him to transform But I ended up feeling
his lifestyle. ‘Before I lost guilty: I just didn’t want
my son, I weighed over 17 to admit that I was
stone and worked in a job struggling, too. That’s
I hated,’ says Lewis, who’s why I’m now trying to
now a personal trainer. reach out to dads who are
‘Carrying his coffin at the affected by this. We need
funeral was the hardest to talk and share stories
thing I have ever had to to understand that we’re
do, but I decided to use not alone, and that both
Yolki’s death as a catalyst parents suffer when
for change.’ tragedies like this occur.’
For Lewis, who had run That message feels
a little at school but was particularly important
now leading a sedentary when you consider that
lifestyle, this meant lacing the UK has one of the
up his running shoes once highest stillbirth rates
more. He trained for a in the developed world,
5K race, raising money and that recent statistics
for Tommy’s, and quickly suggest one in four
began to shed the excess pregnancies end in
weight. More than miscarriage. ‘Think how
improving his physical many friends you have –
health, however, running everyone is likely to know
was helping him to deal someone who’s been
with the emotional directly affected by
distress of losing a child. this,’ says Lewis. ‘This
‘It’s the most therapeutic challenge is all about
thing I’ve done,’ he says. raising money and
‘If you go out for an hour awareness for them.’ FINDING A WAY Jurassic Coast, so it’s the running, I was working in
run, you come back and Although Lewis has Lewis Keywood perfect training ground,’ airport security, eating
feel a little bit better completed dozens of races has gone from says Lewis. ‘If the ultra junk food and not being
17st junk-food fan
about yourself and your on behalf of Tommy’s – to personal trainer
goes well, me and a friend very active. I used to use
situation. Running has from 5Ks to marathons – are planning to run the the excuse that I was too
been a massive help for this year’s challenge is on length of the Thames tired to do anything. But
me in that respect.’ a much bigger scale. To [215 miles] in four days.’ when I started running,
The therapeutic complete it, he needs to Fitting in the training I made the time. I got up
qualities of running were average almost 10km a and racing, however, is not earlier and ran before
particularly important to day. To help him in this easy. ‘I now occasionally work, or planned runs
Lewis as he had, he says, quest, he’s running work 14-15-hour days, so into my week.
found it hard to grieve. marathons – including when I get home the last ‘Everyone you speak
‘It’s an unthinkable London (he finished in thing I want to do is run,’ to who isn’t a runner
situation for anyone to 3:41:25) and Exeter – and he says. ‘But it’s the same automatically says stuff
have to face, but I found it has signed up for his first for a lot of people. I just like, “I’m not a runner;
especially hard as a man. ultra, the 100km Race to know I can’t afford to I couldn’t do it for this
The woman carries the the Stones. ‘I’m now living take my foot off the gas, reason or that reason.”
baby so, naturally, they in Devon and have some otherwise I’ll leave myself I used to think I was
feel a huge connection. great trails along the with too many miles to do.’ too fat to run, too. But,
Alongside raising money actually, anyone can run
for Tommy’s, Lewis hopes – even if it’s on a treadmill
his running will offer a for five minutes. My
‘IF YOU GO OUT FOR AN HOUR RUN, YOU message of hope. ‘I want
to show people that no
message is this: give it a
go – you’ll be surprised by
COME BACK AND FEEL A LITTLE BIT BETTER matter what’s happened
to them, they can change
what you can do.’
their life for the better,’

ABOUT YOURSELF AND YOUR SITUATION’
WO R D S : R I C K P E A R S O N . P H OTO G R A P H S : DA N R O S S
he says. ‘Before I started
MAKING A CHANGE TALK TO SOMEONE GET ACTIVE GIVE SOMETHING BACK
LEWIS SUFFERED A DEVASTATING LOSS.

‘Whether it’s a friend or an ‘Running was the greatest ‘Tommy’s helped me back then
THESE STEPS HELPED HIM TO COPE expert, it’s important to talk therapy for me. It 100 per cent – now it’s my turn to give back.’
about how you’re feeling.’ helped me to deal with the loss.’

H R
‘ THE
BODY
IS AN
AMAZING
THING’
Triathlete Tim Don broke his
neck last year – but is back
to racing and dreaming big
OCTOBER, 2017: Tim Don was

going for one last bike ride in
Kona, Hawaii, before taking his
place on the start line of the Ironman
World Championships. At 39, he’d
had arguably the best year of his
career: six months earlier, he’d won
the Ironman South American
Championships in Brazil, taking TIME FLIES
four minutes off the Ironman world Tim ran a
marathon six
record. But Tim, who trained with months after
Mo Farah as a youth, did not get a breaking his neck
chance to compete in Kona. A van
knocked him off his bike, leaving
him with a broken neck. However,
six months later, Tim completed the think straight because the pain was I could pin on a number. In April,
Boston Marathon in 2:49:42 and has coming and going. I thought, ‘Is if I’d wanted to do a triathlon, I’d
his sights set on this year’s Ironman this it? Will I ever race again?’ have had to travel to Asia – and
World Championships. RW caught I could not justify lying to Asia
up with him to find out what it takes WHEN WERE YOU ABLE TO just to get my ass whopped. An
to recover from such a serious injury. BEGIN YOUR TRAINING AGAIN? opportunity to run Boston came up
After about three weeks, I managed and I just had to do it. The ultimate
SO WHAT HAPPENED? to get on the exercise bike while goal this year is the Ironman World
I was in the cycle lane. An oncoming wearing the halo. I did ive minutes Championships in Kona, in October.
WO R D S : R I C K P E A R S O N . P H OTO G R A P H S : WAG N E R A R AU J O ( M A I N I M AG E )
vehicle thought it could cross in front Tim manages a at 100 watts, which is like running But I’m not going to do it just to
smile through a
of me but it wiped me out. The next very tough time three minutes at 12-minute-mile make up the numbers. I’m 40 now;
thing I remember, a guy was standing pace. But it was a breakthrough I’ve only got so many Ironman races
over me, asking me if I was OK. An for me. It was all about believing left in my body.
MRI revealed I’d broken my neck. in the process rather than the goal.
I was told if I wore a ‘halo’ I had a Because I was training, the screws WHAT HAVE YOU LEARNED
90 per cent chance of making a 100 on my halo were beginning to THROUGH THIS PROCESS?
per cent recovery. So I said, ‘Sounds come loose, so I had to get them That the body is an amazing thing.
good – what’s a halo?’ The doctor retightened. If you have a mountain I’ve also been reminded of how
said it’s kind of like a plaster cast for bike and you tighten up the seat fortunate I am to have my wife,
your neck. I wore it for three months. post so that it doesn’t slip, it is Kelly, and everyone who supports
recommended you do that to ive me. A lot of people have said, ‘You
WHAT WERE THE EARLY DAYS Newton metres [units of torque]. In are an inspiration’. But I say, ‘What
LIKE AFTER THE OPERATION? my skull, they had to tighten them would you do?’ I’m not going to
The screws in my head were very to eight Newton metres! drink a bottle of scotch every night.
sore. I wasn’t sleeping much, as the I want to carry on doing what I love.
brace went right down to my belly WHY DID YOU WANT TO RUN
button and I had to sleep upright in THE BOSTON MARATHON?
a chair. I couldn’t shower, I couldn’t I wanted to do something where

Murphy’s Lore
BY SAM MURPHY
RACE SUPERSTITIONS ARE FOR

SUCKERS – TOUCH WOOD
something meaningful? ‘With many
ergogenic aids [substances that may
boost performance] there is stronger
evidence for the powerful effect
belief exerts than there is for any
biological mechanism,’ says Lane. In
a study he conducted, athletes who
believed caffeine aided performance
got a stronger ergogenic effect than
those who did not.
But I see a key difference in how
the behaviour becomes part of a
pre-race ritual. Drinking beetroot
juice is a considered decision, with
some logic behind it. In the ice
cream scenario, it’s random: you
perform particularly well and, in
WHAT SAM... considering why this was, hit upon
the fact that you ate a Magnum the
Ran in… day before. You then attribute your
The Sussex road success, at least in part, to that,
relays. Our team driving you to do the same thing on
won silver! future occasions. In that sense, Jeff’s
now-vital ice cream ritual could
Launched… have been anything – a cold shower,
I
t’s the night before the Brighton Marathon and my husband, a glass of wine, a curry…
A new running
Jeff, is sitting on the sofa scoffing a Magnum Classic. I’ve I wonder what would happen if I
group in
pointed out that a chocolate-covered ice cream doesn’t strictly scoffed all the Magnums before his
Tenterden, Kent.
classify as carb-loading, but he doesn’t care – he ate one the next race? I like to think he’d accept
night before achieving a lifetime best in a half marathon last that it wouldn’t really matter. But a
month, so it has now become part of his pre-race preparations.
Met… German study1 found that when
Will it help? Possibly. When, by accident or design, an item Gobi, the pint- a group of people sitting a test
(say, ice cream) or procedure (having a haircut) features in the sized canine were allowed to keep their ‘lucky’
lead-up to a successful outcome, we see causation. I performed hero who mascots, they fared better than a
well last month after eating a Magnum – something I’d never accompanied comparison group whose talismans
done before; ergo it contributed to my success. Even if a more rational part ultrarunner Dion were banished. The authors
of you isn’t convinced it played a part in smashing that PB, you may still Leonard through concluded that the presence of a
conclude that it’d be crazy to risk not eating one, just as you might choose the Gobi desert, perceived lucky charm can lead to
to walk around a ladder, rather than underneath it – just in case. ‘It’s about in China, earning improved performance by boosting
I L L U S T R AT I O N : P I E TA R I P O S T I 1. P S YC H O LO G I CA L S C I E N C E
belief, regardless of logic,’ says sport psychologist Andy Lane. ‘If you believe herself a forever our belief in our ability to master
a specific action or item can affect how you perform, it probably will.’ home in the the task in hand and increasing
Jeff is in good company. Many athletes engage in quirky pre-race process. our willingness to persist in that
behaviours or bear lucky talismans – Paula Radcliffe kept a special set of task. Conversely, being deprived
safety pins to use on her race bib, while US 10,000m record holder Molly of the thing you believe brings
Huddle paints her nails in a colour that’s meaningful to the race. In fact, you luck could adversely effect
research has found that elite athletes are more superstitious than amateurs. your performance.
Whether it’s donning lucky socks or always listening to a particular song Jeff didn’t get a PB in Brighton,
on your way to a race, familiar behaviour patterns help bring a sense of but he did run his fastest marathon
order and control at a time when stress levels are high. ‘It’s not the socks for 18 years (2:31:23). So I’ve got a
themselves that have any effect but what putting them on does for your feeling the Magnums are here to
state of mind – helping you relax and raising your confidence,’ says Lane. stay. In fact, I might just try one
Another thing Jeff indulges in during the week leading up to a big race myself before my next race.
is a daily shot of beetroot juice. Another superstitious ritual, or does the
evidence of its beneficial effect on endurance performance elevate it to

H R
YOU’RE
!
AMA ZING
ROB POPE
Fastest marathon as
a movie character
BY THE NUMBERS
In 2016, 39-year-old Liverpudlian

SEAN CONWAY
Rob Pope just felt like running. 37, CHELTENHAM, RAN THE LENGTH OF BRITAIN
Since then, he’s followed in the
footsteps of film character Forrest WILD OF EYE and mighty of beard, Sean Conway looks exactly like the kind of person you
Gump – he has crossed the US four think of when you hear the words ‘endurance adventurer’. He hit the headlines in 2013 when
times, covering more than 15,000 he became the irst person to swim the length of Britain (it took him four and a half months). His
miles in the process. ‘No-one has latest book, Running Britain, details the inal element of his self-styled ‘Length of Britain’ triathlon:
ever done the Gump run before, a run from John O’ Groats to Land’s End. (He cycled the distance in 2008, beginning his great
and there was discussion online adventure). ‘Britain is the best island in the world,’ says Sean. ‘I deinitely underestimated how
about whether it was possible,’ says hard the running would be, but it was amazing to discover Britain’s trails on foot.’
Rob. ‘I thought, “There’s no point
discussing it – let’s give it a go!’ Not
content with his record-breaking
run, Rob took part in this year’s
1,500,000
London Marathon – and broke
another record, for the fastest
marathon by someone dressed as a
movie character. Rob, clad in the full
Gump garb, finished in 2:36:28.
Quoting Forrest at the finish, Rob
said, ‘I can run like the wind blows.’
He certainly can.
APPROXIMATE NUMBER OF STEPS TAKEN
10
BEN REEVES
Running from Chester
to Southampton for
Bowel Cancer UK
When making the 220-mile journey

1,000 -2
Weight in
kilograms of
Sean’s backpack
Miles he ran. He zigzagged rather a lot
£1
between Chester and Southampton, COLDEST TEMPERATURE
most people would opt for the car or (IN CELSIUS)
12
train. Not Ben Reeves. The 29-year- EXPERIENCED DURING
old ran the distance in an effort to THE RUN. ‘IT WAS ONE OF
raise £5,000 for Bowel Cancer UK. Amount for which THE EARLY NIGHTS UP
WO R D S : R I C K P E A R S O N . P H OTO G R A P H S : A L A M Y ( S E A N CO N WAY )
Ben’s dad, Alex, was diagnosed with Sean sold his share NUMBER OF RESTARTS. Length (in inches) of IN THE HIGHLANDS – MY
stage four bowel cancer in the in a photography ‘I TWISTED MY ANKLE his beard. It protected HANDS GOT STUCK TO
summer of 2017. ‘I wanted to do business before his TAKING A RUNNING his face from jellyfish THE TENT POLE IN THE
something beyond the traditional mammoth triathlon SELFIE’ stings on the swim MORNING’
marathon distance to raise
awareness of bowel cancer,’ says
ZERO
1,850 44
Ben. ‘It can be treated much more Height in feet
easily if it’s diagnosed early. of the Devil’s
Hopefully, this [run] will prompt NUMBER OF OTHER Staircase in
people to see their doctor if PEOPLE TO HAVE Scotland, ‘the
something doesn’t seem right.’ To COMPLETED THE LENGTH hardest climb of
complete the distance, Ben had to OF BRITAIN TRIATHLON the route’ Days to do the run
average 20 miles a day for 10 days in
a row, running through 30 towns and
THE HOUR AT WHICH SEAN GOT TO BED FOLLOWING A LOCK-IN AT A PUB
5:30 AM
cities, and crossing seven counties.
IN WALES. ‘I ONLY MANAGED TO GET THREE HOURS' SLEEP BEFORE I HAD
TO START RUNNING AGAIN,’ HE SAYS
6HDQ&RQZD\·VQHZERRNRunning Britain JULY 2018 RUNNERSWORLD.CO.UK 027

0RUWLPHU/LRQ3XEOLVKLQJLVRXWQRZ
YO U R
WORLD SNAP CHAT
LETTER OF THE MONTH
Take a pic of yourself with
your marathon bling
NATURAL HIGH
#MARATHON
IT’S CRATER THAN
YOU THINK In the June issue of RW, it
Yasmin (second from was mentioned that enjoying
MEDAL
left) and friends
the natural beauty of the
great outdoors can assist
postrun recovery by reducing
inlammation after trauma has
occurred to tissue. Having just
returned from Iceland with my
boyfriend and another couple
(we ran the Reykjavík Spring
Marathon and Half Marathon
with them), I can conirm that
this is absolutely true! After our
races we toured Iceland’s
‘Golden Circle’, taking in the
spectacular natural beauty. None
of us sustained an injury after ‘Paris – beret, cocktail and bling!’
this race, but I must say a long – Nicole Amber Sumpter
soak in one of Iceland’s many
natural (and free) geothermal
pools probably helped, as well!
Yasmin Redmill, via email
HOWGILL FELLS what a standout job they do, caring

It was great to see the Howgills for us when it all gets a bit much. So
featured as the Rave Run in your OUR WORLD a massive thank you to St John!
May issue. They are a fantastic Andy Curtis, via email
place to run, with tough climbs and RW staf,
‘Southampton Marathon – very hot
stunning scenery, no matter what putting Hear, hear! St John were on
and hilly’ – Laura Praegar
the weather. Sedbergh School lies at themselves similar sterling form at the
the foot of the Howgill Fells and has in the recent London Marathon
a rich history in fell running. From picture, – they are true heroes.
January to March, we train every for better
day and our Wednesday Epics see or worse
over 100 pupils and staf running EFFORT OVER TIME
across the high fells in preparation I ran the Brighton Marathon this
for the Wilson Run – regarded as the year and clocked 2:58:05 – my
hardest school race in the country. irst time under three hours.
If your readers wish to join us on Many people have been quick to
a Wednesday Epic, we will match congratulate me and most focus on
them to a suitable group and would the time. But, for me, using time as
be pleased to show them around. a guide to a person’s running ability
‘London was very hot, but a great day,
They should get in touch by email: is too simplistic and too many
as usual’ – Ian Love
enquiries@sedberghschool.org. people focus on it. I believe my
Andrew Fleck (Headmaster), sub-3 marathon is someone else’s
Sedburgh, Cumbria Commissioning ed sub-4 or sub-5. The efort that we
Kerry McCarthy
prepares for a wet
put in to be the best we can be is a
Boston Marathon better judge of efort than time, and
A NOTE OF THANKS I have yet to meet a runner who
On completing this year’s Brighton isn’t capable of being the very best
Marathon an unhealthy shade of that they can be. I have been (and
grey, I decided to pop into the St continue to be) inspired by every
John Ambulance tent for ‘a quick runner I have ever met, so thank you
sit-down’. It turned out I was mildly for helping me to my personal best.
hypothermic and after an hour or so Ash Varley, via email
of being treated, I was free to wobble
‘Yes! All about the bling!’
of to bag collection. During that Men’s Health
#eyesontheprize – Philippa Lord
time, I saw some of the outstanding features ed Scarlett BROTHERLY LOVE
Wrench and RW’s
work the St John volunteers were On December 23, 2017, I received a
Rhalou Allerhand
performing on a constant stream of enjoy the Ciderthon phone call to say that my brother, Next month: #RaceFace – show us
semi-conscious runners and realised who is only 18 months older than your finest midrun gurn

H R
I needed straight away. It was like an
THE POLL instruction manual to recovery. I will
never be the runner I was, but the
During a race, which act of running has saved me over
of these would you the years from many tough times
least like to be:* and I know that it will be there to RUNNING THROUGH THE AGES
do so once more. Thank you. Amby Burfoot’s article (Ever Onward,
68% Amy Redden, via email May) made me think. At 71, he is
70%
10 years my senior and while he’s

been running since the 1960s,
HAIL MARY I started in my 50s – but so much
I loved reading about Mary Nolan of his philosophy resonates. I’ve
Hickey (A Lap of Honour, May). experienced a change in philosophy
She’s proof that just because you that Amby talks about, and that
are older (or a woman), you are no I think of as the six Ss: sensing,
18% less capable of achieving grand staying, starting, slowing, stopping
14%
things. I also love that she’s running and sharing. I can’t help thinking
for the RNLI, as it’s a charity close these six apply just as well into your
0%
to my heart ever since a good friend seventies. Sense how your body is
A B C of mine drowned several years ago changing. Stay at it. Make it to the
(he was an adult, 45 years of age). start. Slow if you need to. Stop when
A. Too hot 68% She is truly an inspiration to the you want to. Share the pleasure,
B. Too cold 18% rest of us! challenge and joy of running.
April Warburton, via email Bill Egginton, via email, @v60runner
C. Too wet 14%
I am, had had a stroke due to high WE ASK, YOU ANSWER

blood pressure, losing the use of the
left side of his body. Your article on
Kevin Webber (Going the Distance,
April) – who is running despite
being diagnosed with terminal
CREATE YOUR OWN
prostate cancer – hit a chord. My
brother is doing well, gaining some
feeling back in his left side and,
INSPIRING/FUNNY
hopefully, he’ll be going home soon
after a lengthy stay in hospital.
RUNNING QUOTE
I am hoping to go running with my
brother through the woods (his ‘It’s cheaper friends will never tire
favourite place), like we ran freely than therapy.’ of hearing you talk
as children, even if I have to hold his – David Curry about it…’
hand, as he held mine growing up. – Zac Hamid
Karen Edwards, via email. ‘I’m not here to get a
good time, but to ‘First half, don’t
have a good time.’ be a dick. Second
RUNNING IS MEDICINE – Paul Jamieson half, don’t be a
I was recently involved in a traic coward.’ BIG TRUMP
accident. I ended up in hospital for ‘Running is like – Jim Aram ‘Fake wind.
surgery and remained there for a American politics: That wasn’t me’
P H OTO G R A P H S : G E T T Y. * BAS E D O N A N R W O N L I N E P O L L O F 5 72 R U N N E R S
long time after. As a result of my never trust a trump.’ ‘When you feel
injuries, it is going to take me some – Barry Clegg like stopping, think
time to get back on my feet once about why you ‘You never remember ‘When you feel like
more. While in hospital, my mum ‘The only thing started.’ the pain when the stopping, that’s the
(cautiously) bought me the May harder than carrying – Cheryl Briggs race inishes.’ time to push on.’
issue of Runner’s World. She was on is giving up.’ – Jo Chandler – Simon Riviere
worried I would be upset. I started – Matt Rawlinson ‘A few hours of pain.
reading…I can’t begin to fully A lifetime of ‘Think of the wealth ‘Run – it’ll be over
explain how it made me feel but, ‘You can tire running achievement.’ of beneits for your quicker than walking.’
in short, it gave me the hope that a marathon, but your – Rachel Stephens health.’ – John Davis – Rob Cunningham
WHAT’S INSPIRED, IMPRESSED OR, PERHAPS, ANNOYED YOU LATELY ABOUT RUNNING OR RUNNERS?
THE WRITER OF THE WINNING EMAIL OR LETTER RECEIVES A PAIR OF SAUCONY HURRICANE ISO 2S, WORTH £135
RUNNER’S WORLD, Unit 9, Apollo Business Centre, Trundleys Road, Deptford, London SE8 5JE
Email letters@runnersworld.co.uk Tweet @runnersworlduk Facebook runnersworlduk

Tonky Talk
BY PAUL TONKINSON
LOVE MEANS NEVER HAVING

TO SAY ‘I HATE YOU ALL’
devotion in all weathers is humbling.
It’s just that I’m often too knackered
to show it. But I’m grateful. In fact,
I’m just as grateful as the runner
who shouts. Therein lies my
problem: for every ‘Thank you!’
hurled in the marshal’s direction
I feel a hissed ‘You didn’t say
“Thank you”’ directed at me. I feel
judged, even though I myself am
full of judgement. And then I think,
‘If they’re so full of beans, why are
they racing at my level when they
have the energy to run faster?’
YOU KNOW… Who else? Oh yes, runners who
try to overtake me in the chute for
…you’re nervous the finish stick in my craw. This is
before a race a cardinal sin for me.
when someone I have more: other runners who
wishes you good express disappointment at my time.
luck and you It’s my time. I earned it. The only
scream ‘Get out reaction to any time is a hearty
of my head!’ ‘Well done!’ If I want to diminish it,
I will, then we can all pile in.
…you’re taking Another group who get my goat
egular readers will know an essential truth about me. are newbies who are faster than I
R
nutrition advice
I love runners. All shapes, all speeds, all sizes. I don’t a little too am. Now this is utterly irrational.
differentiate in my admiration for anyone who laces up seriously when I have to accept that certain
their trainers and sets forth into the world with a desire you sit down runners annoy me because they are
to get fit, run faster, feel better. It’s all good. But I’m with a nice big younger, have run loads less and are
human, so I’m imperfect and so are other runners. That bowl of turmeric. faster than I am. But they often
means they occasionally annoy me. So I’ve constructed have heart-rate monitors and are
a list of runners who get on my nerves during races. …you’re racing wearing compression socks, which
First up, ‘the breathers’. This includes everyone, far too often intensifies my momentary disdain.
of course, but I’m talking about that throaty breathing, when the navy Overstretchers annoy me. I get it.
the type that makes you worry for the survival of the breather while commandeers You’re flexible. Runners who warm
simultaneously making you want to throw them into a river. If you catch your medals down wind me up, too, because I
sight of a breather’s face, their eyes are usually fixed at a point on the because they used to be able to do that and now
distant horizon and they run as if being chased by wolves. Each breath need a new I’m too tired and looking for the
is accompanied by mangled phrases, bizarre utterances, appeals to deities. frigate. chippy. Runners who want to talk
I know it’s unreasonable of me but this behaviour falls under the category too much during a race annoy me,
of ‘showboating’. We’re all knackered, after all. The unkind thought comes but so do runners who ignore me
to mind that maybe they could put a sock in it. This group continues to when I talk to them.
annoy me after the race, when they can usually be found screaming ‘Yes!’ As you can see, I’m confused. Once
repeatedly, clenching their fist and holding their Garmin aloft. I know I’m the race is done I love everyone
being very uncharitable and I swear that I don’t envy runners’ success – again, even the ‘Yes!’ runners, when
but can you not celebrate privately? (The only advantage of running in the they’ve calmed down. The race is
I L LU S T R AT I O N : P I E TA R I P O S T I
same race as a breather is that they often spur you on to faster times in a where we come together, but thank
bid to escape their tortured bellowing.) goodness I can train alone.
After unjustly slamming one group of runners, whose only crime is to try
too hard, I turn my twisted attention to a group who don’t try hard enough
– the runners who, midrace, exuberantly thank the marshal or volunteer
in a loud and cheery voice. Every time. Every marshal. Now this isn’t to
say I’m not thankful to the volunteers who make racing possible. Their

MY
RUNNING H R
LIFE
POETRY
IN
MOTION
Shall I compare thee to a
long run? Meet the man
who recited poems while
running a marathon
FOR ANYONE who has ever

struggled to find distraction
while pounding out the miles in
marathon training or races, Leo
Sedgley might have just the answer.
If audiobooks, music or the wonders
of the great outdoors haven’t done it
for you, what about stopping regularly
to recite a poem? That is what Leo
did on the side of the course at April’s
Brighton Marathon, in honour of his
late father. His plan was to finish
somewhere between 4:30 and 5:00,
but having to carry a mini stage with
him took its toll and he finished in
5:56. ‘At mile 12, I gave the stage to a
friend and concentrated mainly on
the running part,’ says the 46-year-old
from Lewes, Sussex.
‘I’ve done some performance art and
I thought it’d be fun in a marathon,’ he
adds. ‘I was reading poems – it gives
me pleasure to share those things – TAKING A STAND
and raising money for Prostate Cancer, FOR POETRY
thinking about my dad.’ Leo rhymes
for a reason
Leo completed a streak of writing a
poem every day last year. He published
them on his Facebook page and liked
the regularity and focus it gave him.
The self-styled Guerilla Poet used Leo’s father, Ralph, died from The Final Step As a boy he used to look for shortcuts
some of them on marathon day, prostate cancer last May, and that in cross-country at school, being more
reciting most from memory. Some loss was the driving force for this ‘A time to pause interested in sprinting and football. His
took seconds to perform, others a unusual undertaking – at least one and drink my ill first 26.2 challenge was the notoriously
couple of minutes but, as mental of the poems he recited was about of this delicious tough Beachy Head trail marathon in
fatigue was inevitable, he had paper his dad. ‘It helped me make sense of moment/To 2010, a spontaneous decision he may
versions with him just in case. The that moment,’ he says. marvel at the not have taken had he done more
last one, written specially, was called The link between running and poetry triumph of will research. ‘I just looked for local races
The Final Step (see extract, right). is long established, with writers of all the feet that and thought the hills would be nice,’
Leo got used to making himself musing about humans in motion since hit the street/As he says. ‘I didn’t realise it was such an
WO R D S : L E O S PA L L . P H OTO G R A P H : DA N R O S S
heard in busy environments by the ancient Greeks. Leo’s works have now they take the arduous one!’ During the race, he was
randomly dropping into pubs in his more varied subject matter, but he inal step their overtaken by an elderly woman walker
hometown and reading out poems interprets some of them as having work complete.’ who appeared to have just popped out
to the assembled drinkers as a test themes applicable to running. ‘I’ve often to the shops.
of his mettle. The poetry part of his come up with poems after running,’ he Leo took on Brighton the next year,
marathon challenge, at least, should says. ‘But during, I find it meditative but had hamstring trouble and wasn’t a
have been a little less intimidating. – my brain switches into a different great deal faster. He is now tempted to
‘Training to run that far while mode because running is so repetitive.’ run a marathon without the stage, so
trying to memorise poems stimulates Before this latest attempt, Leo had at least his experiences have not made
everything,’ he says. ‘And it works for finished two marathons, but only him averse to running.
me to have a purpose rather than just began running as a way of completing
the thing I’m doing.’ his rehabilitation after knee surgery.

The Transformation Issue
Leaner
Cunning hacks, neat tricks,

clever tips and great foods to
help you shed the pounds and
keep them off – for good

Seafood and cheat it Enjoy season’s eatings Add to your bar tab
The lower your levels of Leaner runners have It’s not just your choice
the satiety hormone healthier, more diverse of beverage that can afect
leptin, the higher your gut bacteria than their fat loss – your bar snack
risk of obesity. But overweight peers. This has a part to play, too.
scientists have found is partly inherited, but Peanuts are a source
a decadent solution reworking your staid of resveratrol, the
to this problem. nutrition plan can lip the compound famously
Crustaceans such as switch. A study in the found in red wine, which,
langoustines and lobsters journal Science found that the European Journal of
are rich in the mineral a seasonal diet makes Nutrition reports, boosts
zinc – with roughly a these food-processing your fat cells’ ability to
third of your RDA per microbes more eicient, burn calories at rest.
serving – which ramps so ditch imported foods. And should you need
up production of the Instead, ask your butcher something to wash it
hormone, says the journal for in-season meat and down with, Pinot Noir
Life Sciences. Try to do gather seasonal food at tops the wine list. Pub
without the lashings of your local greengrocer. peanuts tend to be the
garlic butter. salted variety, so show
a little self-control (and
class) and don’t tip
the whole bag down
Play with fire your throat.
Anyone with a passion for
Sriracha sauce will be
aware of chilli’s ability to
bump up metabolism. But
now research from the
American Society for
Microbiology has also
found that capsaicin – the
burning core chemical in
Spring loading chilli – hacks the genes
Add some spring onions involved in digestion,
to your postrun meal. too, using up calories
They contain chromium, long after your tongue
which can help you stops tingling.
metabolise carbs for
fuel, plus they’re full
of ibre and calcium,
which aids weight loss.
Put cheat days

in the diary
Empty the tank Scientists now know
Evolution has hardwired willpower can be a factor
our bodies to store fat for of biology, rather than an
impending famine, rather acquired trait. This means
than torching it for fuel. our genetics could afect
But imposing a tactical our response when we
food delay could hack are faced with a mouth-
your weight-loss hard watering menu, according
drive. Researchers at the to Johns Hopkins
University of Bath found Medicine, Maryland, US.
that training on an empty Take impulse out of the
stomach triggers a rise in equation by making
PDK4 gene expression – ‘burger night’ a weekly
code for a sign your body event, rather than weak-
fat is being burnt. Run irst willed indulgence. A
thing, before you eat, and 2,700kcal cheat day can
you needn’t show restraint binge-proof your brain
at the breakfast table. for the rest of the week.

Leaner
found 200mg of cafeine

– a double espresso’s
Get soba worth – dampens our
Runners eat a lot of pasta, tastebuds, heightening
but running coach and sugar cravings. If you
former GB marathoner recoil at the word ‘decaf’,
Mara Yamauchi chooses just try to restrict yourself
soba noodles instead. to a single shot.
‘They are thicker, latter
and chewier than pasta
but cook the same way,’
she says. Made from
wholegrain buckwheat, Diet by halves
soba has just as many Sticking to that months-
carbs as pasta, plus old strict eating plan? Take
the phytochemical a break. According to the
rutin. Studies show University of Tasmania,
that rutin may halt Australia, adopting a ‘two
the expansion of fat weeks on, two weeks of’
cells and lower blood- protocol prevents the drop
fat levels. in your metabolism – part
of your body’s hardwired
famine response – that
occurs midway through a
strict nutrition regime.
Give yourself a break
Acquire taste every now and then and
If an insatiable sweet tooth you’ll stick with the plan.
is souring your weight-loss
plans, it’s time to rethink
your afternoon pick-me-
up. But it’s not just the
chocolate digestives that Dark magic
are at fault: a study by Upgrade your morning
Cornell University, US, porridge by skipping the
fruit topping and grating
dark chocolate over it
instead; its polyphenols
suppress genes related to
Play the green card fat storage, according to
Spread half a ripe avocado on your Nutrition Journal, rewiring
toast instead of slathering it in metabolism. Better still, a
butter. ‘Most of us could do with more mono- 600kcal breakfast with a
unsaturated fat – avocado contains plenty, little cocoa has been
as well as many other health beneits,’ says linked to a reduced Bite-sized advice
nutritionist Drew Price. It’ll raise your basic incidence of overeating Slice your food into
metabolic rate, helping you to burn more fat. later in the day. morsel-sized pieces before
you eat. You’ll take in 20
per cent fewer calories,
according to the Journal
of the American Dietetic
Put the brakes on Association, which says
If you want to supercharge people rate sliced servings
your calorie burn, the as 27 per cent larger than
muscle you need to be unsliced, so you eat less.
working is your jaw.
Chewing food thoroughly
increases ‘diet-induced
thermogenesis’ – calorie
burning – while improving Chews carefully
blood-sugar control, Chewing sugarless gum
according to Clinical for 15 minutes after eating
Nutrition. Aim for 40 chews will curb your desire to
per mouthful, instead of snack for up to three
the usual 15. You’ll have hours after your meal,
far less time for second according to Glasgow
helpings, too. Caledonian University.

SNACK AT TACK
Pep talk
When the waiter comes
to your table and profers
the black pepper, tell him
to go for it. The spice
can block the formation
of fat cells, thanks to a
compound called piperine.
Jerky breakfast time, even if you

With seven grams of eat nothing from it.
protein per serving, Shape your day
jerky is a healthy postrun Simply looking at fruit and
snack (just make sure it veg in the morning can
has 480mg or less of hardwire you to make
sodium per serving). better food decisions Yellow fever
during the day, says Just 1 tbsp of mustard
research from the can increase your
University of Leeds. So metabolism by 20 per
make sure that fruit bowl cent, says the Oxford
is front and centre at Polytechnic Institute.
Twiglets Milk your recovery

A much better option than After running the hard yards, a recovery
crisps, says nutritionist drink tastes amazing. But that’s because it
Justin Lord. They contain probably contains artiicial sweeteners. ‘Skimmed
B vitamins and anti- milk is a good, quickly absorbed source of quality
inlammatory celery seed protein and carbohydrate,’ says nutritionist Drew Price.
(which reduces bloating). ‘And even better, it’s widely available for when you
don’t have a sports drink to hand.’
Popcorn
Picture It will help to lower your
the scene blood-glucose levels,
Food cravings which, in turn, switches
begin in the brain, not your body into fat-burning
the belly, with the mode. Keep it plain and
part of your grey air popped, please.
matter responsible for
visual imagery being
particularly active when
you suddenly want
something to eat. Next
time you ind yourself
salivating, rewire your
mental circuits by
bringing a vivid, emotive
picture to mind, suggests Tortilla chips
Frontiers in Psychiatry. and salsa
Lacking imagination? High in vitamins and
A scroll through antioxidants, salsa
@natgeoadventure on contains just 70kcals per
instagram should take 250g. Enjoy it with baked,
you to a better place. multigrain tortilla chips.

YOUR GUT-BUSTING
Drain the fat Get blitzing GROCERY LIST
Making spaghetti Smoothies and soups
bolognese? Dry-fry can be incredibly quick
the mince until brown, and easy to make, but
then throw it into a when they are prepared
colander and rinse with in a blender they also
boiling water to drain ight fat. According
away any remaining fat. to researchers at
Wipe out the pan with Pennsylvania State
kitchen paper to remove University, US, foods
the fatty residue before with more air, such Edamame
returning the meat to as shakes prepared in Soy protein can help keep
the pan and adding the the blender, keep you your cholesterol down.
other ingredients. feeling fuller for longer. A handful of edamame
beans will do the trick.
Juice up your metabolism

Try upgrading your morning juice. Not only
is watermelon lower in sugar than orange
juice, it’s also rich in the amino acid citrulline. Studies Goat gloat
by Paris Descartes University found the compound Goat’s cheese is 40 per
‘loosens’ stubborn belly fat, making it easier for your cent lower in calories
Grapefruit
Add half a grapefruit to
body to burn it up. Try What a Melon (£1.95 for 330ml, than the stuf made
your meals. It’ll help ill you
sainsburys.co.uk), which is 100 per cent pure. from cow’s milk.
up and its vitamin C aids
the fat-burning process.
Spinach
The huge ibre content
here helps your body
process fats more
eiciently.
Berries
They contain less fructose
than other fruits, which
means less sugar for
your gut to deal with.
Hummus
It’s illing and high in
calories, but it’s a great
source of omega-3 fats
and is high in ibre.

Leaner
Ice and easy

Making gravy with meat
juices is the tastiest
option, but it adds fat, too.
‘An easy way to extract the
fat is to pop a couple of
ice cubes into your gravy
and watch the fat collect
around them. Spoon it of
and you’ve got yourself a
much healthier gravy,’ says
nutritionist Judith Wills.
Redefine protein
A chicken breast contains up to a
Eat later third of a runner’s daily protein
‘Save your carb intake for needs. By eating protein-rich legumes, beans
the hours around your and nuts along with the meat, you take in
run or the evening,’ says more antioxidants. Over time, slowly add
Andy Reay, strength and more beans and reduce the amount of meat.
conditioning coach at
Pure Sports Medicine
(puresportsmed.com). ‘If
you’re going on a long run,
eat something before, but
for shorter distances, save
fuelling until you’re done.
Think ahead After training, your body Don’t be thick
People who prepare leftovers for the will soak up these carbs to Instead of thickening
next day spend more time savouring replace the glycogen you your sauces or gravies
their meal and feel fuller more quickly, according have used up, so it won’t with lour or butter, try
to research from the University of Minnesota, US. be converted to fat. puréed vegetables,
breadcrumbs or even
leftover mashed potato.
Sweet disposition
If you have a lunchtime
Haribo ‘issue’, start the Beef up your butty
Acid test In a pickle day with a small slice of Putting tomato in your
It doesn’t taste great, but A study in the European chocolate cake. Scientists sandwiches will keep
add 2 tbsp of apple cider Journal of Clinical Nutrition at Tel Aviv University, you feeling fuller for
vinegar to a litre of water. found that diets rich in Israel, found that a sweet longer and will make
A study in the Journal fermented foods, such as treat in the morning you less likely to gorge
of Agricultural and Food sauerkraut, pickles and suppresses cravings later on mid-afternoon snacks.
Chemistry found the acetic miso reduced belly fat by in the day. The fruit suppresses
acid suppresses your ive per cent over 12 weeks. the hormone ghrelin,
body’s ability to store fat. which is responsible
Apple cider vinegar can for hunger pangs.
also be added to salads
(see p17 for more).
Cool your cans
Refrigerate olives,
anchovies, pesto, Soy surprise
curry paste, sun-dried Splash on a little low-salt
Make it ambient tomatoes and any other soy sauce as seasoning.
Gentle music and soft jars or tins in which the Research shows that
lighting made people ingredients are packed soy proteins interact
P H OTO G R A P H S : G E T T Y
consume 18 per cent in oil. When chilled, the with the receptors in our
fewer calories per meal, fat rises to the top of brains that tell us we’re
found a study by Cornell the jar and collects full. Choosing the low-
University, US, and so you can scrape it salt variety means you
they enjoyed their of and bin it before can limit any health
food more, too. using the product. downsides.

THE
SCIENCE
OF
The ability to run faster than we
thought possible lives within all
of us, no matter our age, level of
ability or preferred distance. With
just a few tweaks to your training
you could be racking up the PBs
SPEED
Faster
When did you last sprint?

Really sprint? Arms
pumping, heart pounding,
feet flying. Afterwards,
doubled over, you suck in
oxygen as the pain of the
effort subsides. You should
be thinking, ‘Never again’
– instead, you’re smiling.
‘Running as fast as possible
is exhilarating,’ says Jason
Fitzgerald, head coach at
Strength Running
(strengthrunning.com). ‘It’s
a primal movement.’ But
there’s more than fun to be
gained from unleashing
your inner speed demon.
‘The benefits of sprint
training include improved
running economy [how
much oxygen you use to
run at a given speed], faster
top-end speeds, better
neuromuscular
coordination and greater
muscular strength,’ says
Fitzgerald. Jeff Gaudette,
coach and founder of
Runners Connect
(runnersconnect.com)
agrees. ‘I believe all
distance runners should
have strides and short
sprints in their training,
even if they’re training for
a marathon,’ he says.

Faster
‘The focus is on improving the runners tend to have more of the capacity has been exhausted through
efficiency of the neuromuscular former, while sprinters of African prolonged effort? For example, at mile
system – the line of communication descent have more of the latter. 18 of a marathon. Wouldn’t it be good
between your brain and your muscles The crash-and-burn nature of to have fresh recruits to step in? This
– which will not only contribute to the fast-twitch fibres means they only is where having trained your fast-
activation of more muscle fibres but get recruited when the muscle needs twitch fibres through maximal-speed
also increase the speed at which your to explosively produce a very high running comes into its own.
brain sends signals to the muscles.’ force (for example, to lift a heavy ‘Sprinting is one of the only ways
weight overhead). ‘Sprinting exposes in which a distance runner is going to
you to much higher forces than does learn how to recruit a large number
GETTING TWITCHY running at your usual training pace,’ of those harder-to-recruit fast-twitch

To appreciate why this matters even
if you don’t race anything shorter
than a half marathon, you need to
says Gareth Cole, head of education at
the Third Space gym (thethirdspace.
com). ‘As you adapt to these higher
fibres, increasing the size of the pool
of recruitable muscle fibres,’ explains
performance coach Steve Magness
understand a little about muscle forces, running at slower speeds (scienceofrunning.com).
fibres. Some muscle fibres are ‘slow- automatically feels easier.’ The larger the pool, the more muscle
twitch’ – these take time to reach their fibres are available when the going
peak force and don’t produce as much gets tough. ‘When the slow-twitch
force as their ‘fast-twitch’ neighbours, MORE IS BETTER fibres are being overwhelmed, you
but they are easy to recruit and they’re Most of us distance runners rarely have other fibres available to do some
fatigue-resistant – perfect for logging trouble our fast-twitch fibres during of the work,’ says Magness. The result?
steady miles. In contrast, fast-twitch a typical training week because the You’ll be able to maintain your sub-
fibres produce greater force and do so intensity at which we are running maximal paces for longer without
more rapidly – but they also tire more falls below the threshold that would succumbing to fatigue. You’ll also be
quickly. You won’t be surprised to require them to ‘step in’. But what able to produce a mean kick on the
hear that East African distance happens when our slow-twitch fibres’ home straight of your next race –
because those fast-twitch fibres will
be accustomed to firing.
According to Gaudette, speed
development boils down to improving
both your running economy and
BOUND TO GET BETTER your efficiency – the amount of effort
it requires to run at that speed. ‘In
layman’s terms, better baseline speed
MANY STUDIES HAVE SHOWN THAT PLYOMETRICS (explosive exercises
allows you to run faster and further
designed to improve muscular power) boost running speed. For
with less effort and while expending
example, one study found a 3.1 per cent improvement in 5K time
less energy,’ he says.
following a plyometric programme (that means a 20-minute 5K
Worried your sprinting days are
runner would see a huge improvement, to 19:23). Once or twice
gone? You’re just the type of runner
a week, try these three simple moves to increase your power.
who needs it most. ‘As athletes get
older, more emphasis is needed on
speed training to combat losses in
strength, numbers of fast-twitch fibre
and neural recruitment,’ says Magness.
FORM UPGRADE
A regular sprinkling of flat-out
Jump Hop Skip running will also help you hone
better running technique. ‘Sprinting
Improves rhythm Improves stability Improves use of provides an excellent platform to work
and cadence Hop on the spot from elastic energy off and improve running mechanics,’
Imagine you are one foot to the other. In a leap or bound, says Magness. And that has benefits
at the centre of a Can you maintain you take off on beyond just looking better in your
clock face and jump good posture, one foot but land race-day photos. The ability to store
forward with both without the hips on the other – and recover elastic energy (the
feet to 12 o’clock, ‘dropping’, and just like running, energy stored between contraction
back to the centre, land without in fact. Leap and release – think of when a rubber
behind to 6 o’clock, wobbling or losing forward for 10-15m, band is pulled back taut) from the
back to the centre, your balance? If so, maintaining a tall lengthening contractions of muscles
then alternately to try hopping side to posture, using your and tendons is known as the stretch-
the 3 and 9. ‘Keep side on one foot (ie arms and driving off shortening cycle and is a key part of
the tempo quick and on your left foot to the foot to travel as running economy. The more forward
aim to land lightly, both left and right; far as you can with propulsion you can derive from this
with a soft knee,’ on your right foot to each step. Keep ‘free’ energy source, the less oxygen
says Cole. Visit both right and left.) ground contact time you use at any given pace and the
each spot four times. Do six sets per leg, short. Rest, then more you can delay fatigue. ‘Through
Rest. Repeat. twice through. repeat twice more. sprinting, the body gets better at

INFORMED
ASCENT
Want to get
faster? Find
a steep hill
stiffening the lower leg upon impact, ‘It’s important to build speed in a Fitzgerald, who is a keen proponent.
WO R D S : S A M M U R P H Y. P H OTO G R A P H S : L A R S E N & TA L B E R T. I L LU S T R AT I O N S : L I Z Z Y T H O M A S
thus improving energy storage and progressive way,’ he says. ‘Your muscles ‘It’s like weight-lifting for your legs,
return,’ says Magness. have to be prepared for such demands.’ only more running-specific.’
That’s why the first step to a faster
you is to look for a steep hill. ‘Hill
BUILD YOUR BASE sprints work as a great introduction to UP TO SPEED
In his book The Science of Running sprinting because it To benefit from hill sprints, you need
(Origin Press), Magness puts forward is almost impossible to run them as fast as you can. That
the concept of building a ‘speed base’
before leaping into more specific
to get hurt doing
them,’ says Magness.
Better baseline means keeping the volume low and
taking plenty of recovery between
speedwork, in the same way that
runners should look to build an
Popularised by
Renato Canova, speed allows you to reps to minimise the risk of overdoing
things (see Unleash your speed, p43).
‘aerobic’ or endurance base before the legendary Look for a hill with a gradient of
progressing to more specific training
sessions. ‘A base is the foundation
Italian coach who
has worked with
run faster and further five-to-seven per cent. A treadmill can
help give you an idea of what this
on which we build more specific
work,’ he explains. ‘Pure speedwork
many elite Kenyan
marathoners, hill
with less effort steepness feels like. If you like, you can
perform your session on the treadmill
provides the foundation on which sprints are now but make sure it’s one with a top speed
to build upwards towards speed prescribed by many coaches as a of 20kph, and ensure you’re confident
endurance and race specificity.’ The precursor to flat sprinting. ‘They about jumping your feet out to the sides
idea makes sense to Alex Hutchinson, introduce maximal-intensity effort – of the moving belt to rest between
author of Endure: Mind, Body and increasing the pool of muscle fibres intervals; otherwise, stick to outdoors.
the Curiously Elastic Limits of Human available to you – with less mechanical After a few weeks of hill sprints –
Performance (Harper Collins). stress than flat sprinting,’ explains capping both the duration (in

Faster
seconds) and number of reps at 10 – chosen race distance. ‘Getting faster

Magness recommends introducing over a half marathon requires a very
alternate weeks of flat sprints, different approach than does speeding
gradually building up the distance of up your one-mile time-trial PB,’ says
these to 100m. Once you’ve reached Cole. And neither can be conquered on
that stage, you will have developed a a diet of sprints.
good speed base and can maintain ‘The concept of speed is totally
your gains with a sprint session every context-dependent,’ says Hutchinson.
two to four weeks. ‘Distance runners ‘In any distance event, the “fastest”
don’t need to sprint too often,’ says runner at the end of the race is the
Fitzgerald. ‘Doing so would just take one who has simply tired the least. In
time away from more beneficial that sense, the biggest limiting factor
workouts.’ But adding strides (short for most runners is endurance. Even
but relaxed bursts of quick running) to for a 5K race, around 97 per cent of
the end of a regular run once or twice the energy you require comes from
a week is a great way to help you retain aerobic sources, which means the
top-end speed, believes Hutchinson. best advice for many runners could
‘It could just be four or five sprints or simply be “run more.”’
accelerations of 10-15 seconds each.’ That’s particularly true for new
Despite the high intensity of the runners, who often begin to add
sprint workouts suggested on these speedwork and tempo runs before
pages, you won’t need to devote days they’ve built a solid base of easy
to recover after each one because the running – ‘run before you can walk’
overall volume is so low. ‘You may feel syndrome. But it’s equally applicable
a little sore after the first sprint to runners who train sporadically, but
sessions, but as you get more used to mistakenly try to ‘get the most’ out of
them you’ll be surprised how fresh their infrequent sessions by making
your legs feel the following day,’ says them all intensely challenging. ‘Most
Cole. ‘In fact, many coaches schedule elites do about 80 per cent of their
short sprint sessions the day before training at relatively slow paces,
athletes’ tougher workouts to ensure focusing on covering long distances
they go in with plenty of bounce.’ without worrying about pace,’
explains Hutchinson. ‘The other
20 per cent is done at threshold pace
GETTING SPECIFIC or faster, meaning that it feels hard.
In traditional running terms, after This mix is a powerful way of working
building an endurance base, you on your race speed from both ends of
would start to gear your sessions the spectrum.’
more specifically towards the pace And it ties in nicely with the
you plan to run over the race distance concept of the speed base. To work
you are targeting. In precisely the towards your chosen race, you
same way, once you’ve developed your start your build-up by logging easy
speed base, you need to progress to miles, combined with pure speed
the right kind of speedwork for your development. While maintaining
HOW TO RUN RIGHT ON CUE

Simple cues can help instil and maintain good form. Here are Gareth Cole’s top tips for sprinting with ease
Maintain
good posture and Generate more Quicker Maintain Cadence. Your
avoids the sinking force through the foot pick-up and it stiffness in the leg speed will match
at the hips that ground, maximising minimises ground stride for greater your arm speed.
compromises form. your drive. contact time. propulsion. Surprisingly effective.

UNLEASH YOUR SPEED
HARD FACTS
You may have
to make and, indeed, developing your aerobic
friends with fitness with steady runs and threshold Boost your pace with just one short session a week.
pain, or at least
not treat it training, you gradually gear your Give it your full attention and put in the maximum
as the enemy speed training more specifically effort – you’ll be amazed by the results you get
towards your race demands and your
goal pace – maintaining your newly
honed pure speed with the occasional
sprint workout. WEEK SESSION
4-5 × 8-sec hill sprints

MIND OVER MPH
Could your mind help you run faster?
Science suggests it can. Researchers at
5-6 × 8-sec hill sprints
Oxford Brookes University showed
that for two groups whose training
increased their physical capacity (VO2
max and lactate threshold) by the same 6-7 × 8-sec hill sprints
amount, the group whose training was
more uncomfortable – short, hard
efforts rather than long, moderate ones 7-8 × 8-sec hill sprints
– was able to perform much better in
subsequent performance tests. The
researchers believe it comes down to 8-9 × 10-sec hill sprints
making friends with pain. They tested
pain tolerance and found that those
suffering through 6-8 x 5 mins of 9-10 × 10-sec hill sprints
intense effort increased their pain
tolerance by 41 per cent. The prolonged
group didn’t improve at all. 4 × 60m flat sprints
‘Practising digging deep in training
makes it easier to face increasing
effort and discomfort in the closing 10 × 10-sec hill sprints
stages of a race,’ says Gaudette. He
likes to get runners to do ‘hammer
intervals’, in which one or two intervals 6 × 60m flat sprints
within a set are run all out. ‘Because
the rest interval stays the same, you
don’t completely recover as you would
10 × 10-sec hill sprints
INFORMED in a typical interval session and you
ASCENT start the next hard rep still tired,’ he
Want to get says. ‘This provides a more race-
faster? Find a 6 × 80m flat sprints
steep hill specific workout and teaches your
body how to push when it counts.’
An example hammer workout for
runners training for a 5K could be 10 × 10-sec hill sprints
8 x 800 metres at 3-5km race pace
with two minutes’ rest, bringing down
the ‘hammer’ (running as fast as you 6 × 80m flat sprints
can) on intervals 4 and 7. Maintain the
two-minute rest period after each
hammer and do your best to get back 4-5 × 10-sec + 1 × 20-sec hill sprints
onto 5K pace afterwards.
For less experienced runners,
Hutchinson believes that part of 6 × 80m flat sprints
getting faster comes down to learning
to distinguish between warning signs
and stop signs rather than enduring
the suffering. ‘When you first start
WARM UP with a couple of miles of easy running and a few
running, being out of breath and
strides before you perform your sprints. (Or do them at the
feeling your legs throbbing make you
end of an easy run.)
feel like you absolutely have to stop,’
DON’T BE TEMPTED to start with more repetitions than
he says. ‘As you get more familiar
recommended, only add on one rep at a time and perform
with those feelings, you learn that
the session just once per week.
you can ignore them for a while.’ TAKE FULL RECOVERY between each sprint (90-120 seconds, as
Which means the better you’ll be a guide). If you have not done any sprinting for some time,
at knowing when to push yourself. ease in with a pace slightly less than 100 per cent effort.
Maybe it’s time to start thinking about
investing in another medal rack.

Running really is a magic
pill for good health. The
latest science shows
that lacing up can help
combat cancer, dementia,
depression, diabetes and
much more. Here’s how to
make every mile help you
live longer and happier

Healthier
Run to…improve recommended that exercise, while Run to…improve your

your mental health not a substitute for other forms of memory as you age
treatment, should definitely be used
Mental health has been getting a lot as part of the treatment process for In a March 2018 study at Brigham
more media coverage recently, so you people with mental health issues. Young University, Utah, US, regular
may have read that cardiovascular exercise was found to counteract
exercise can be as effective as PRESCRIPTION Being around friends the negative effects stress has on
antidepressants in treating mild to is hugely important, so try this fun, memory by improving the way
moderate depression and anxiety group-based handicap run: gather your brain cells communicate.
(and without many of the distressing some fellow runners of diferent The cells’ ability to communicate
side effects associated with some abilities and do an out-and-back well is often diminished by life
medicines). A 2017 meta-analysis by 40-minute run. The outward leg ‘issues’ such as stress, lack of sleep,
Boston University, US, of 11 studies should be for 23 minutes, carried out alcohol and a poor diet. When brain
that looked at the effect of exercise at each runner’s version of a steady cells stop communicating properly,
on depressive conditions confirmed pace. After 23 minutes, wherever each memories unravel.
something that many runners know of you is on the route, turn and run Researchers divided male mice
through experience to be true: back at tempo pace, trying to make into two groups – ‘runners’ who ran
that getting a sweat on helps your it back to the beginning before the on wheels in their cages for three
mental health both in the short 40 minutes are up. You should all miles a day for one month, and a
and long term. The study authors inish close together. group that did not run at all. They

then took some mice from each group
and created a stressful environment
by restraining them for three days.
Analysis of the results revealed that
the stressed non-running mice fared
the worst – their brain cells were not
communicating, potentially leading
to a breakdown of memories. The
sedentary mice who had not been
stressed were next, followed by
the stressed runners. The best-
performing group were the mice
who had run and were kept away
from the stressful environments;
their brain cell communication and,
therefore, memory-retention abilities
showed signs of improvement.
PRESCRIPTION ‘Fartlek training has

been shown to stimulate the nervous
system and the brain, because it’s
a more creative way to train,’ says
endurance coach Tom Craggs
(runningwithus.com). A Swedish word
meaning ‘speedplay’, fartlek sessions
are like interval training, except the
intervals are random and you choose
them on the hoof. For example, you
might decide to sprint to the next
lamppost, then run at an efort of ive
out of 10 for two minutes, followed by
tempo pace for a quarter of a mile.
‘Variety is the key,’ says Craggs.
‘Do your version of a medium-length
run (but it should last no more than
an hour) once a week, breaking it
up into spontaneous segments of
30 seconds to two minutes at diferent
paces and speeds. This will make you
concentrate more and get your I run to...
synapses iring.’ offload stress
Lisa Thompson, 48,
Birmingham
Run to…clean your gut ‘I am the chief executive

of Birmingham and
In a recent study, researchers at the Solihull Rape & Sexual
University of Illinois, US, isolated Violence Project (RSVP).
the ways in which exercise – versus With a sometimes of short-chain fatty acids, which are Run to…increase your
diet or taking antibiotics – alters overwhelming believed to help reduce inflammation self-control
the microbiome, the network of workload, it’s important throughout the body. They can also
bacteria in our guts. The study that we have ways help fight insulin resistance, which Good news for the greedy: the journal
revealed that after a few weeks of of maintaining our can lead to diabetes. Behavior Modification recently
regular cardiovascular exercise, emotional well-being. published a study from the University
many subjects’ microbes changed in For me, running is the PRESCRIPTION If regular running is of Kansas, US, looking at how
ways that could improve their health. best way to release the key to a cleaner gut, then ensure training for a 5K affected the ability
The subjects, a mix of men and secondary trauma [the the bulk of your training is done at a to exercise self-control over
women, varying from lean to obese, effects of hearing about low intensity to limit your chances of behaviours such as binge eating.
were asked to run or cycle for 30-60 other people’s traumatic injury, says Craggs. ‘It’s important to Before training began, the subjects
minutes, three times per week, for experiences], offloading learn to run at a conversational pace were given a delay-discounting
six weeks. However, they made no both physical and instead of always beasting yourself,’ questionnaire – a process scientists
further changes to their lifestyles mental stress. I don’t he says. ‘If you train by heart rate, use to assess a person’s ability to put
or diets. Scientists compared each listen to music, I let this means 60-70 per cent of your off immediate pleasures for greater
subject’s microbiome before and running nurture me as I maximum heart rate. Between 50 and future pleasures. For example, would
after the programme. In most tune into nature or use 80 per cent of your weekly mileage you choose one indulgent biscuit now
participants there was an increase in it as an opportunity to should be done at this intensity – it’s if you could instead have three
microbes involved in the production connect with others.’ the backbone of your training.’ normal ones tomorrow?

Healthier
The subjects, who did not exercise pace,’ says Craggs. Try a 30-minute
before the study, met three times a run broken down in the following
week for seven weeks to train for way: 10 minutes easy (5/10 efort),
their race. They did 45-minute run/ 10 minutes steady (7/10), 10 minutes
walk sessions at exertion levels that controlled discomfort (8/10). Progress
were challenging but manageable. to segments of 15 minutes. ‘Most
Each week they repeated the people champ at the bit to get to the
delay-discounting questionnaire to fast parts, but be careful not to let
measure their self-control. Those yourself loose too early.’
who saw the greatest improvements
in willpower were those who
attended the most sessions and
steadily increased their running pace. Run to…reduce your
diabetes risk
PRESCRIPTION ‘A weekly progression
run will help to improve your willpower A long-term study of Japanese men
as well as your ability to manage your published in autumn 2017 found the
risk of developing type 2 diabetes was
lower in men who had a consistently
higher fitness level over a median
18-year period, compared with men
who had lower fitness levels or
sporadic fitness activity. So for those
of you who tend to train like a demon
for several events a year, followed
by fallow periods of sedentary
behaviour, this is unlikely to be as
beneficial as you might think if you’re
worried about the threat of diabetes.
PRESCRIPTION Change the way

you think about your training by
reframing your goals and periodising
your year, says Craggs. ‘This means
illing in the gaps between your longer
races by training for other events of
difering distances. Plan your year,
choosing your races based on when
you will be hitting your various
peaks for 5K, 10K, half marathon and
longer. You’ll be switching up your
training stimuli without overtraining,
and maintaining your consistency
without risking getting bored and
letting things slip.’
Run to…boost your

immunity
WO R D S : V E R O N I KA TAY LO R . I L LU S T R AT I O N S : TO M AS H TO N - B O OT H
While you might not be smashing PBs

into your 60s, keeping up the running
as you get older will help you stay one
step ahead of infection. A study of 125
older UK athletes, published in Aging
Cell in March, looked closely at the
muscles and T cells (our immune
systems’ key infection-fighting tools)
P H OTO G R A P H S : L U C K Y I F S H A R P
of active, ageing cyclists – men and

women aged 55-79 – who had been
cycling regularly for decades,
comparing them with an older group
(57-80), sedentary people and a third
GUT FOR YOU
Regular running can group of much younger healthy
help improve your adults (20-36) who do not regularly
gastrointestinal health exercise. The results were clear: for

most adults, immune response two-minute rests between each set. I run to… you’ll go for: “I’ll walk for ive minutes,
worsens drastically by middle age, Progress to sets of 10 and then improve my then run and stop when I have had
declining further with each passing 12 minutes as you improve: self-control enough…and then decide.” Conquering
decade. The older cyclists in the study – 400m at 5K pace (9/10 efort) Jon Gardner, 50, the thought of not going adds to the
bucked this trend, however, having – Body-weight squats (x 20) Sheffield feel-good sense that you have strong
seemingly rejuvenated their immune – Plank (20 secs) self-regulation skills. Once you get a
systems; they had almost as many – 20 alternate lunges (10 each leg) ‘After taking up running sequence going, keep setting goals,
infection-fighting T cells in their – Bridge (20 secs) in 2011 I completed such as running for 25 days a month.’
blood as the group of young adults. – Static squat (20 secs three marathons,
each time training just
PRESCRIPTION If you’re over 40 enough to get round.
and plan to keep running regularly, But after each one I Run to…lower your
it’s time to make sure your body can Run to…combat put all the weight back cancer risk
cope with the stress – which means dementia on, going from 12 to
strength and conditioning work. 15 stone because I ate Scientists have long known that
Don’t worry, though, says Craggs, this If you’re a runner, congratulations: and drank too much. women who are physically fit have
doesn’t involve ingerless weightlifting you’re doing a fine job of warding off Last year I developed a a lower risk of developing breast
gloves and a pricey gym membership. dementia in later life. If you’ve just long-term, structured cancer, but they’re not yet sure why.
‘Twice a week, do this simple body- started running, congratulations to plan and began to run A new study published in the journal
weight session at home,’ he says. you, too – you’ve already started regularly. I also joined Carcinogenesis compared a group of
‘Do one minute each of plank, left protecting your brain. Scientists at a gym and made sure ‘fit’ rats that were bred to have high
and right side planks, hip bridge, the National Institute on Aging in the I did something every levels of physical fitness with a group
single-leg squats and press-ups. Twice US analysed the effects of regular day early on to shift the bred to have low fitness. They were
through is one set. Do three sets with running on neurogenesis in test weight. I found spinning examined to see how susceptible they
60 seconds’ rest between each.’ subjects. What this means is how classes and using a are to developing breast cancer when
quickly the subjects could produce Wattbike [high-end exposed to a chemical known to lead
new neurons (the building blocks indoor training bicycle]
your nervous system relies on to send really effective at
Run to…slow ageing signals to every part of your body) building up my strength
and how strong the connections were and shifting pounds.
Last year, scientists at the Mayo between those neurons. Active test I’ve gradually changed
Research Clinic in Minnesota, US, subjects were compared with non-active my diet in all areas,
illustrated how strenuous exercise subjects, and those who ran for a and am the fittest and
can alter the rate at which we age. month had many more new neurons, healthiest I’ve ever been
They compared how genes work allowing them to better connect with in my adult life.’
inside muscle cells after older and the brain’s communications network,
younger people completed intense improving spatial memory – often the
exercise, and found that those aged first thing to decline with the onset of
64 and older had significantly dementia. The team then repeated
different gene behaviour after the study but reduced the test period
practising high-intensity interval to a week; the results were similar,
training (HIIT) for 12 weeks; and with the new cells in the active
many of those genes are directly group’s brains strengthening the part
related to the health and ageing of of the brain often associated with
cells. Not only was there a decrease in early memory loss and dementia.
age-related decline in muscle power,
but there was also an increase in the PRESCRIPTION ‘The critical thing
production of mitochondria (the here is to form a habit,’ says Andy
muscle cells’ powerhouses), which Lane, Professor of sports psychology
can help improve performance. The at the University of Wolverhampton.
key was that instead of just running, ‘Set the goal of getting out the door
the HIIT training included a mix of rather than how long and how far
strength moves that help to build
all-over fitness and strength in a
way that running can’t.
PRESCRIPTION Time to crack out

some Oregon Circuits (named after
the University of Oregon, where they
were invented in 1983). This is the
perfect HIIT session for runners,’ says
Craggs. ‘It improves speed, strength,
cardio, stamina, posture and all-over
itness – and there’s no equipment.’
Rotate through the following moves
continuously for eight minutes to
make one set. Do three sets with

Healthier
to the disease. The unfit rats were

four times more likely to develop
breast cancer than the fit rats. The
fitness measures used were the same
as the parameters employed to
measure the fitness levels of people,
such as VO2 max and body-fat
percentage. There’s a potential double
win here: not only will improving
your own fitness help to reduce your
chances of developing breast cancer,
but the fitter you are, the more likely it
is that any female children you have
will not develop the disease.
PRESCRIPTION ‘Doing this VO2-max

session once a week will turbocharge
your itness,’ says Craggs. ‘Do four
minutes at 10K pace (8/10 efort), rest
for 60 seconds, then do one minute at
5K pace (9/10 efort). Do 4-5 sets with
two-minute recoveries in between.
For the session to work you have to be
honest with yourself about both the
speed you run at and the rest periods.’
Add sets as you progress.
SHIELD YOURSELF
Running can ofer
protection against a
range of diseases and
chronic conditions

You already know
that regular strength
training helps you
optimise your training
and reduce injuries.

What you may not
know is which of
the 650+ muscles in
the body you should
be targeting. Here's
the lowdown on the
12 most important
4 SCALENE MUSCLES
muscles you need to
develop for a stronger
and more balanced
runner’s body
11 THORACIC DIAPHRAGM
7 L AT I S S I M U S D O R S I
2 ILIOPSOAS
3 GLUTEUS MEDIUS 8 T E N S O R FA S C I A E L ATA E
10 QUADRICEPS FEMORIS
6 HAMSTRINGS
Stronger
12 PERONEUS LONGUS
9 SOLEUS
1 TIBIALIS POSTERIOR

5 FLEXOR DIGITORUM BREVIS
A B posterior, your foot will A
become a more stable lever,
so you get more power and
speed when you push of.’
B
W H AT I F I I G N O R E I T ? ‘If it is
weak it can lead to stress
fractures in the metatarsal
and navicular bones in your
feet,’ warns Buckingham. If it
fails to support deceleration,
your Achilles will also be
overloaded, leading to shin
splints or plantar fasciitis.
A / WH AT ’ S T H E I N JURY R EH AB ?
Attach a resistance band
1 TIBIALIS POSTERIOR around your knees, stand with
your feet shoulder-width apart
and rise up and down on your
W H AT I S I T ? A muscle W H Y D O E S I T M AT T E R ? tiptoes. Do 3 × 25 reps.
3
stretching from the back of ‘It stabilises the foot when
your shin, around your inner you land, locks the ankle in B / H OW D O I ST R E N G T H E N I T ? GLUTEUS
ankle bone and into your place to prevent excessive Perform single-leg hops,
foot. It is responsible for pronation and helps keeping the knee over the MEDIUS
inversion (turning your foot decelerate impact,’ says middle of the foot. ‘Try to
inwards) and plantar lexion sports physiotherapist Mark push of and land on your W H AT I S I T ? One of the three powerful
(pointing your foot down) to Buckingham (wpbphysio. tiptoes,’ advises Buckingham. gluteus muscles around your
provide stability and drive. co.uk). ‘With a strong tibialis Do 3 × 25 reps per foot. buttocks, it stretches from your hip
bone to your thigh bone. Its key role
is in the supporting leg, as it prevents
the pelvis dropping when your other
leg is in mid-air, balancing your body
for a smoother gait.
2 ILIOPSOAS W H Y D O E S I T M AT T E R ? ‘Because it
stabilises your pelvis when you
are mid-stride, it keeps your entire
running chain in alignment,’ says
Buckingham. ‘It prevents your knee
collapsing inwards and that beneits
your eiciency, as you will not roll
from side to side when you land.’
A B W H AT I F I I G N O R E I T ? A weak gluteus
medius will cause your hip or knee
WHY DO THEY MAT TER? ‘They A / W H AT ’ S T H E I NJURY R E H AB ? to drift in when you run, putting you
are important hip lexor Do hip flexor stretches by at risk of hip pain or runner’s knee. ‘It
muscles because that hip raising one foot onto a chair. will also pile extra load onto the inside
lexion is what powers your Staying static, thrust your of your shins, Achilles and feet, which
knee drive,’ says running pelvis up, draw in your core can cause pain,’ says Buckingham.
coach James Dunne and tighten your buttocks, so
(kinetic-revolution.com). you feel the stretch in the top A / W H AT ’ S T H E I N JURY R EH A B ? Attach a
As well as delivering power, of your standing leg. resistance band to a bannister, then
they stabilise your pelvis Contract and relax each around your ankle, and pull your leg
and hip joint for smoother second for 3 × 20-40 secs. out and back at 45 degrees. ‘That
running biomechanics. is the optimum angle to isolate the
WHAT ARE THEY? Two hip B / H OW D O I ST R EN GT H EN T H EM ? gluteus medius,’ says Buckingham.
lexor muscles (psoas W H AT I F I I G N ORE TH E M? ‘Desk Perform a psoas march: Repeat 3 × 25 times per leg.
major and iliacus) in the jobs can leave hip lexors lie on your back with a
front of the hip that tight or weak, which can resistance band wrapped B / H OW D O I ST R E N G T H E N I T ? Stand
connect via the back cause postural issues in the around both feet. Pull with your left shoulder by a wall
and pelvis to the femur lumbar and pelvic region,’ your knees up beyond 90 and balance on your right leg. Lift
(thigh bone). They lex the says Dunne. ‘If you tilt degrees, draw in your core and bend your left knee and turn it
hips in order to lift the leg forward through the pelvis and alternately drive each out so you are pushing against the
up and forward when you when you run, it can cause leg down until it is straight. wall. Keep your standing knee slightly
walk or climb stairs. lower back and knee pain.’ Repeat for 3 × 30-60 secs. bent. Push for 3-5 mins per leg.

Stronger
4 SCALENE
MUSCLES
WHAT ARE THEY? These three pairs of
5 FLEXOR DIGITORUM BREVIS
W H AT I S I T ? This muscle is
responsible for the lexion of
W H AT I F I I G N O R E I T ? If this
muscle is weak you will run
neck muscles (anterior, middle and your four smaller outer toes with a latter transverse arch,
posterior scalene) tilt, lex and rotate A each time you take a step. which can lead to metatarsal
your neck. They also lift your upper Not to be confused with your injuries and possible nerve
ribs every time you breathe. plantar fascia – a strip of problems, says Buckingham:
ibrous tissue that primarily
WHY DO THEY MAT TER? ‘Strong neck works to absorb shock. A / WH AT ’ S T H E IN J U RY REHA B ?
muscles keep your head steady for Sit with both feet on the floor
better posture,’ says physio Paul W H Y D O E S I T M AT T E R ? Efective and practise lifting the ball of
Hobrough (physioandtherapyuk. B toe lexion helps to control your foot by flexing your toes
co.uk). ‘They also help pump your arms the transverse arch, which down and creating an arch.
so you can enjoy a faster leg turnover.’ runs across your foot from ‘Imagine there is a pin under
By lifting your ribs, they boost your the big toe to the little toe your foot that you don’t want
respiration during high exertion by and aids your balance, to step on,’ says Buckingham.
increasing your oxygen uptake. weight distribution and Repeat 3 × 25 times per foot.
forward momentum. ‘This
WHAT IF I IGNORE T HEM? ‘Tight scalene helps you land and drive B / H OW D O I ST R E N G T H E N I T ?
muscles will pull your neck sideways forward more eiciently, Take 15 steps forward while
or forward when you run, causing but the transverse arch also holding a light dumbbell in
neck and shoulder pain,’ notes makes space underneath each hand. With each step,
Hobrough. ‘You won’t move your arms your foot so all your tendons land on your heel then roll
with the same freedom, causing and nerves don’t get bashed your foot forwards and lift up
rotational force through your pelvis, every time you land,’ says onto your toes to activate the
knees and feet that will slow you down.’ Buckingham. muscle. Do 3 × 15 steps.
A / WHAT ’ S T HE INJURY R EHAB ? Do side

lexion stretches at your desk. Tilt your
head from side to side, using your
hand for a helpful downward pull if
needed. Do 3 × 30 secs each side.
B / H OW D O I ST R ENGT HEN T H E M? Perform

craniocervical lexions. Lie on your
back, tuck your chin in and lift your
head one inch of the ground. Keep your
abs tight and your lower back lat to
work the scalenes. Do 3 × 15-sec reps.
A
A / WH AT ’ S T H E IN J U RY REHA B ?
6 HAMSTRINGS Hamstring bridges. Lie on
your back, with your ankles
A below your knees. Push
WHAT ARE THEY? Three phases, strong hamstrings through your heels and
powerful muscles (semi- power the knee bend, which lift your hips to create a
membranosus, semi- helps drive you forward – straight line from your
WO R D S : M A R K BA I L E Y. I L LU S T R AT I O N S : L I Z Z Y T H O M AS
tendinosus and biceps especially when running up shoulders to your knees.

femoris) at the back of hills or in sprint inishes. Hold for 3 × 20-40 secs.
your thigh that pull your
leg back and lex your knee WH AT I F I I GNO R E T H E M ? B / H OW D O I ST R EN G T HEN T HEM?
whenever you walk, climb ‘Weak hamstrings and Do single-leg arabesques.
steps or jump. disproportionately strong Facing a wall (in case you
quads can cause imbalances stumble), stand on one leg
WHY DO THEY MAT TER? ‘They around the knee joint, with your knee slightly flexed
cross the hip and knee joints leading to runner’s knee,’ and push backwards with
B and so help transfer force says Dunne. Another risk is your hanging leg while
down the leg and into the tendinopathy – inlammation reaching forward with both
ground for eicient forward of the tendons connecting the arms, until your back and
propulsion,’ explains Dunne. hamstrings to the ‘sit bones’ raised leg are horizontal.
During the stance and swing at the bottom of your pelvis. Do 3 × 10 reps per leg.

A B W H AT I F I I G N O R E I T ? ‘A weak
or tight TFL will stress your
ITB, which can lead to ITB
friction syndrome (ITBFS),
producing pain in the
A outside of the knee,’ warns
Hobrough. ‘Foam rolling
your ITB won’t help if your
TFL is still tight.’
A / W H AT ’ S T H E IN J U RY REHA B ?
Gently stretch a tight TFL
with a standing side bend.
Lean against a wall, cross
B your feet over and push
against the resistance of
the wall. Do 3 × 45-60 secs
8 T E N S O R FA S C I A E L ATA E ( T F L ) each side.
B / H OW D O I ST R E N G T H E N I T ?
W H AT I S I T ? A thigh muscle W H Y D O E S I T M AT T E R ? ‘A strong Perform single-leg squats
that connects the pelvis to TFL will keep your knees whenever you can. Stand on
the knee-stabilising iliotibial aligned as you drive forward one leg and, holding your
band (ITB), which runs down for a smoother and faster arms out for balance, lower
the outside of your leg, the running motion,’ says yourself down. ‘Keep your
7
tensor fasciae latae (TFL) Hobrough. It will also knee over your middle toe
LATISSIMUS is recruited whenever you stabilise your hips and pelvis and don’t go too deep,’ says
raise your leg up or out as you lift each leg to avoid Hobrough. Aim for 100 reps
DORSI during exercise. wasted lateral energy. per leg each day.
WHAT IS IT? A triangular slab of muscle

running across your back from your
shoulders to your pelvis. It powers
arm movements, including extension
(backward swing), adduction
(downward pull) and internal rotation 9 SOLEUS
(movement towards your body).
WHY DOES IT MATTER? ‘It’s a key part of W H AT I S I T ? A muscle in your A B

your “posterior oblique sling” – the calf that runs from below
muscle chain that fuels momentum,’ your knee to the top of your
says Buckingham. When your left arm heel. It is involved in plantar
drives your upper back and shoulder lexion (the lexing of your
to the left as you run, this helps drive foot downward) whenever
the right hip and pelvis. ‘It produces you walk, but unlike the
the counter-tension in your upper- peroneus longus (see 12),
body that drives you forward.’ which is more of a balancing
muscle, the soleus is mostly
WHAT IF I IGNORE IT? ‘As well as losing involved in propulsion.
speed, if it is weak you will run with
your shoulders scrunched forward W H Y D O E S I T M AT T E R ? ‘It’s
and tight pectoral muscles in your a forgotten muscle for
chest, causing aches in your neck, runners,’ says Hobrough. ‘It
shoulders and back,’ says Buckingham.’ produces most of the power
when your knee is lexed as
A / WHAT’S THE INJURY REHAB? Attach a you run, boosting propulsion.
resistance band to the top of a door It also provides ankle control so your pace and stamina into the stretch. Do 3 × 30
and grip it at shoulder height. With a for a better push-of – free will sufer,’ says Hobrough. secs per foot.
slight bend in your elbow, lower the speed with every stride.’
band to your sides. Repeat 3 × 12 times. A / W H AT ’ S T H E I NJURY R E H AB ? B / H OW D O I ST R E N G T H E N I T ?
W H AT I F I I G N O R E I T ? ‘A weak Lengthen your soleus with Bent-knee heel lifts: stand on
B / HOW DO I STRENGTHEN THEM? Adopt a soleus will overload other bent-knee calf stretches. a step with the ball of your
press-up position and grip a light calf muscles when you run, Lean against a wall with your right foot. Wrap your left foot
dumbbell in each hand. Slowly which can lead to a faster right knee bent in front of you behind your ankle, bend
lift the dumbbell to your sides and heel lift and an early knee and your toes flat on the down and press up onto your
slightly rotate your trunk as you lift. bend, resulting in more steps floor. Bend your left knee toes so your right heel lifts
Do 3 × 8 reps each side. and a shorter stride pattern behind you and lean down up. Do 3 × 15 reps each side.

Stronger
12 PERONEUS
A
10 QUADRICEPS FEMORIS
LONGUS
WHAT ARE THEY? Four muscles tendinitis,’ says Dunne. ‘Tight
(vastus lateralis, vastus quads limit your knee drive, WHAT IS IT? Travelling along the calf
medialis, vastus intermedius shortening your stride. They bone to the ankle and feet, it controls
and rectus femoris) that can pull the pelvis forward, your ankle when you stride. It is
connect your hips and upper putting the muscles of the involved in plantar lexion, but unlike
thigh bone to your patella lower back under pressure,’ the soleus (see 9), which drives you
(kneecap). The quads extend he adds. forward, its main role is supportive,
your knee when you walk, controlling eversion (turning your foot
squat or kick. WH AT ’ S T H E I N JURY R EH AB ? outwards) to keep your ankles
Isometric wall squats. Stand balanced and aligned with each stride.
WHY DO THEY MAT TER? ‘The with your back to a wall and,
three vastus muscles help to with ankles beneath your WHY DOES IT MATTER? ‘It is vital for ankle
straighten the knee,’ says knees, squat until your thighs stability and foot control when you
Dunne. They help to push are parallel to the ground. strike the loor,’ says Hobrough. ‘It
you forward and power Aim for 3 × 60-sec holds. stops you landing on the sides of your
your drive phase. ‘They also forefoot and helps you control your
play a major role in knee H OW D O I ST R EN GT H EN T H EM ? footstrike from heelstrike to toe-of.’
shock absorption.’ Split squats. Adopt a stance
B with one foot forward and WHAT IF I NEGLECT IT? ‘You’ll develop
W H AT I F I I G N ORE TH E M? Any one foot back, rear heel of an unstable ankle and poor foot
weakness will make you the ground. Engage your abs mechanics as you land, twisting your
vulnerable to runner’s knee. and bend both knees until foot inward,’ warns Hobrough. Ankle
‘Weak quads can also your rear knee is about to sprains are inevitable. ‘It can also pull
afect the tendons they’re touch the ground, then drive hard on the cuboid bone in the foot,
attached to, causing patellar up. Do 3 × 15 reps per leg. which can cause a sudden ankle pain.’
A / WHAT’S THE INJURY REHAB? Start with a

side stretch. Sit on a chair, rest your
right ankle on your left knee and
gently twist your foot round and up
with your hands. Do 3 × 10 secs per leg.
B / HOW CAN I STRENGTHEN IT? Try resisted

ankle eversions. Sit on the loor and
A B
attach a resistance band to your left
foot, then trail it beneath your right
foot. Pulling the band with your right
hand, bend your foot out against the
resistance. Do 3 × 25 reps per leg.
11 THORACIC DIAPHRAGM A
W H AT I S I T ? A vital respiratory W H AT I F I I G N O R E I T ? ‘It is a Inhale using your belly as you

muscle between your chest muscle few runners train, so lower them down, and repeat
and abdomen that contracts it becomes easily fatigued,’ with the opposite limbs.
when you breathe to open says Buckingham. Shallow Straightening your legs will
up your chest cavity. breathing from your upper make it even tougher.
chest, not your belly, is Do 3 × 20 reps each side.
W H Y D O E S I T M AT T E R ? Your common, so you never run
diaphragm helps to expand at your full potential. B / H OW D O I ST R E N G T H E N I T ?
your lungs and draw in more Rotational lunges will train
oxygen to enhance aerobic A / W H AT ’ S TH E I N J U RY RE H A B ? your diaphragm in a
eiciency and stamina. Diaphragm injuries are functional way by simulating
‘If the surface area of your usually caused by trauma and running imbalances. Holding
lungs was spread out, so are uncommon, but every a light medicine ball in front
it would cover a tennis runner can begin training of you, lunge forward with
B
court but if your diaphragm their diaphragm with “dead your right leg and twist your
is weak you may only be bugs”. Lie on your back arms sideways, breathing
accessing a fraction of and lift your left knee and out as you lunge. Do 3 × 12
that,’ notes Buckingham. right arm while exhaling. reps per leg.

All In The Mind
Winner of the Chicago and London Marathons, three-time Olympian and
US marathon record holder, Deena Kastor is famed for her never-say-die
attitude. In this extract from her autobiography, Let Your Mind Run , one of the
world’s toughest distance runners explains how she used mental training
to transform her running – and how you can, too

Tougher

WARMING UP BEFORE
A LONG TR AIL RUN

Tougher
claim of power. Power simply was and its strength emanated. Force, on the
Few things were better other hand, was always met with a counterforce. It had opposition, another force
pushing back, and that can lead to collision and damage. It made me think of
running in university, where I’d forced myself to train against the needs of my
after training than sitting at my coach’s kitchen body and the willingness of my mind, and had ended up injured and burned
counter while he made Posole, a spicy Mexican out. To train powerfully, I needed to give myself the time to adapt; not force the
stew that warmed you through to your bones. fitness, but build it.
One day, as Coach [Joe] Vigil moved from the
stove to the sink, he asked, ‘Do you know who Jim
Fixx is?’ Before I could answer, he disappeared THE ROAD TO SELF - IMPROVEMENT
into his office and returned with a hard copy I was fascinated by these books. I wanted to dive deeper into the study of the
of The Complete Book of Running , featuring a mind. I wanted to dog-ear pages, highlight passages and write in the margins,
man’s muscular legs mid-stride, wearing red so I handed Coach back his books and bought my own. The Way of the Peaceful
ASICS Tiger shoes against a red cover. The book Warrior, The Closing of the American Mind and The Power of Positive Thinking
had been published in 1977, during the early all pointed to the same thing: the power of thought, attitude and perspective. All
stages of the first running boom. By then, the these books confirmed for me that the mind was essential in performance. Our
New York City Marathon, the Falmouth Road thoughts can either stifle or draw out our physical potential.
Race, the Peachtree Road Race and other races My practical application of this began in earnest after reading The Power of
had started pulling more people into the sport. Positive Thinking by Norman Vincent Peale. Peale was a pastor in New York City
In his bestselling book, Fixx wrote about how who often sprinkled his sermons with ideas on perspective. Most of the literature
running transformed him from an overweight, on positive thinking at the time – 1952 – was academic. Peale’s book covered real-
two-packs-a-day smoker into a healthier and life anecdotes and practical tools, helping to popularise positive thinking. His
happier person. His everyman story and practical advice on staying focused on ‘today’ – the moment right in front of us – reinforced
advice were credited with helping the running Coach’s common refrain of giving one task your full attention. Peale wrote about
boom explode. the effects of word choice on our perception, which encouraged me to look at
I skimmed it. I wasn’t interested in reading words that frequented my vocabulary: ‘hard’, ‘cold’ and ‘tired’. Replacing those
about t ra ining, gea r or injuries. I t r usted words with ‘challenging’, ‘tough’ and ‘adapting’ provided a greater feeling of
that Coach Vig il would g uide my physica l strength and purpose.
training, but my mind was my own. It felt young, As I read, a line jumped out: ‘Our happiness depends on the habit of mind
Habits are developed through repetition, so instead of focusing on my

attitude periodically, I set out to make thinking positively a practice
undiscovered and I sensed there was potential we cultivate.’ I highlighted the sentence and put three exclamation marks in
within it to unlock. So I asked Coach for self-help its margin. I saw so clearly that Coach had the habit of a positive attitude. In
books, the only term for mental training I knew at repeatedly telling me to bring a good attitude to practice, he was trying to instil
the time. Coach loaded me up with a large stack, the same in me. Habits are developed through repetition, so instead of focusing
and in between running and working shifts at on my attitude periodically, I set out to make thinking positively a practice.
a cafe, I curled up with a cup of coffee and The next morning, I noted that I usually woke thinking about how heavy my
read. The Celestine Prophecy spoke about our body felt, and slogged through the kitchen making coffee half-asleep. I only
relationship with nature. I thought about how woke up mentally after taking my dog Aspen outside. So the following morning,
trees and mountains inspired me, how nature I replaced thoughts of fatigue with ‘Let’s take Aspen out.’ My energy shifted right
was uplifting and that if we moved among it away. By pulling my attention away from sleepiness and onto a task, I was already
consciously, we could feel its strength. Power vs. more alert. Outside, instead of standing on the porch with my arms crossed
Force by David R Hawkins was about the nature waiting for Aspen, I noticed the crispness of the morning and the light coming
of power. Hawkins explained that true power up. Back inside, I was alert in the kitchen. I added a dash of cinnamon to the
was subtle. It rose from meaning and purpose coffee grounds, enjoying the process and pleased at having turned a previously
and required no flaunting, no explanation, no mundane task into something pleasurable.
P H OTO G R A P H : H O L LY A N D R E S (O P E N E R A N D T H I S PAG E )
WINNER Half marathon 1:07:34 Five-time US 10,000m 20km 1:05:52

Chicago Marathon, Road 10 mile 51:31 champion All Philadelphia, 2014,
2005; London Road 15km 47:15 Two-time world cross- aged 41
Marathon, 2006; Road 8km 24:36 country silver medallist Marathon 2:27:47,
Olympic bronze medal, *All but the half Chicago, 2015, aged 42
Marathon, Athens 2004 marathon still stand US MASTERS RECORDS 5K 15:48, San Jose,
Half marathon 1:09:36 2015, aged 42.
US RECORDS* Three-time US 15km 49:03 (Tied with Colleen
Marathon 2:19:36 marathon champion 10 miles 52:21 De Reuck)

Tougher
It wasn’t just workouts that improved. The positive shifts built on one another.
The whole day became more productive and enjoyable and I moved through it
with greater ease. So I kept experimenting. When someone snagged the parking
spot I had my eye on at the grocery store, I dispelled my irritation with, ‘The
next spot will be closer. Or maybe I’m supposed to walk the lactic acid out of my
legs.’ Whining about being too tired to cook dinner became ‘It’s a good night for
takeout.’ An achy calf turned into an appreciation for rest.
Ironically, practising positivity showed me just how negative I could be.
Sometimes snide and cynical thoughts streamed through my head and it took
tremendous effort to control those thoughts. My brain easily slipped back into
negativity, and I found I had to stay on top of my thinking in the same way I had
to remain conscious and diligent about my pace in a workout. ‘Oh, you’re doing
it again,’ I said to myself when I became aware of negativity, being careful not to
rebuke myself and therefore wind up being negative about being negative. I told
myself, ‘Find a thought that serves you better.’
The more tired I got, the easier it was to be negative and the more relentless
I had to be. Often it seemed I could redirect my thinking hundreds of times
In practice, I began consciously experimenting during a workout. I was, though, becoming more skilled at recognising negative
with my thoughts and their effect on the workout. thoughts. I even started interrupting them midstream. Negativity: why can’t you
My hamstrings tended to fatigue, which annoyed stay on pace here? Me: I don’t need criticism right now, I need help! Then, I found
me. It took me a moment to become aware of the the words to encourage myself: focus on the next mile. Keep going. Despite my
irritation, but when I did, I asked myself how else efforts, I could still show up at practice thinking about fatigue.
I could view it. I’m gaining strength where I need One morning in early February, a few weeks before I was scheduled to compete
it. Good, I thought, and ran on, emboldened by in Houston at the US cross-country trials, the race that would determine the US
the idea of getting stronger. team for the World Championships, I set a goal to run a personal best in a mile-
Every Thursday we had repeats. When I lost repeat workout. Conditions weren’t ideal. It was cold and a little windy. So for
contact with the men I was training with, I inspiration, I thought about two athlete heroes of mine: Olympian Pat Porter and
noticed my mind drew a quick conclusion: ‘I’ll New Zealand miler Martin Johns. As I ran, I imagined my legs turning over in
never be able to hang on.’ This surprised me the same long and powerful ways as these men. It worked for two of five repeats.
Each time I shifted my attention away from something negative and put it on
something positive, I felt my body loosen, my stride open and my confidence rise
because I actually liked the workout. I flipped During the third, my temples throbbed and my glutes ached. Let the pain signal
the thought to ‘I’m a little closer to Phil today,’ that you’re building endurance and speed. I waited for the positive interpretation
and again felt an immediate energy shift. The to give me a boost and was surprised when it did not. So I switched my
negative thought had been weighing down my focus to my arms. I watched them fly in front of my face. I admired how quickly
stride with doubt and disappointment. The and strongly they moved. With each stride, I was so preoccupied with my
positive thought had created lightness, and the fast-moving biceps and fists that the headache and muscle fatigue no longer
confidence and desire to keep pushing. registered and my strength flowed through. I nailed the last two repeats in
I’d had a sense of this interplay as a kid. When record time (5:05).
people said I was a ‘phenom’, I felt a buzz. When
someone referred to my win as a fluke or said
I’d burn out quickly, I felt slighted and sad. I’d THE THOUGHT THAT SERVES THE MOMENT
experienced the feelings connected to these The workout offered an important lesson: positivity wasn’t a one-thought-fixes-
comments when I was young. But only after all tool. I had to cycle through different approaches to find the right tool for
experimenting with positive thoughts as a the moment. For example, my arms pulled me out of the physical effort of mile
professional did I realise how the nature of my repeats, but that same focus didn’t work when I tried it during a long run. I was
thinking influenced the quality of my running. 12 miles into a 15-mile workout and everything felt overextended – legs, arms
Each time I shifted my attention away from and lungs – and my stomach was ready to lose the eggs and toast I’d eaten hours
something negative and put it on something earlier. I tried focusing on evening out my breathing, to no avail. Turning my
positive, I felt my body loosen, my stride open up mind to the rhythm of my feet, then to my fists, didn’t do the trick either.
and my confidence rise. I started feeling anxious. I was fumbling through the tools I had and none
were working. Training would always take me to a place of discomfort and I saw
it was my job to push past it, so I focused on the rhythm of my feet, trying to open
N EW THINKING myself to the effort. North River Road bent to the east and when I made the turn,
I began making connections beyond training. the stunning granite face of Mount Blanca came into view, the defining peak of
I noticed how an argument on the phone with the Sangre de Cristo range. I absorbed that vision, taking in the dramatic way the
my mother was followed by a bad workout. A fast stark, grey Colorado mountain pierced the blue sky. I sensed why that peak was
mile-repeat session came on the heels of exciting sacred to the Navajo, for it also offered me great inspiration.
news about a friend getting married. Perfecting Nature was what I needed in that moment. A distraction, something to pull me
my cinnamon-roll recipe on Friday had me out of my body. I learned that some days it took scenery, music or musing about
running light on my feet on Saturday. dinner to get through a workout. Other days, I needed to think myself through the

L E F T : THE SHAPE WOMEN'S HALF MAR ATHON, 2017, tough parts. Only one more mile. You’ve got this. Turning my attention inward,
WHICH K ASTOR WON IN 1:16:18 to my breathing, stride or arms, worked in other situations. My job was simply to
A B O V E : DEENA LOVES TO RUN IN THE WOODS uncover the tool necessary for the moment. Often I found it on the first or second
B E L O W : MAR ATHON, 2004 ATHENS OLYMPICS. K ASTOR (BRONZE) attempt. Sometimes, it took several tries. But each time, a shift in perspective got
TO S H I F U M I K I TA M U R A /A F P/G E T T Y I M AG E S ( AT H E N S ), A D R I A N D E N N I S /A F P/G E T T Y I M AG E S ( LO N D O N )
me through the crux of a workout and built more endurance, more speed and
WITH MIZUKI NOGUCHI OF JAPAN (GOLD) AND CATHERINE NDEREBA OF
greater confidence.
KENYA (SILVER); WINNING THE 2006 LONDON MAR ATHON (2:19:36)
P H OTO G R A P H S : J CO U N T E S S /G E T T Y ( S H A P E H A L F M A R AT H O N ), H O L LY A N D R E S ( T R A I L R U N ) ,
In one of my final workouts before the US trials, winter delivered one of its
coldest days to date. The temperature dipped below zero and the wind was brutal.
We had an eight-mile tempo run and the minute Coach sent us off, gusts took my
breath away and nearly made me trip over myself. Just adjust. Prepare for the
gusts. We turned right and wind smacked my face and belted my quads. I focused
on slowing my breathing to give my mouth and nose time to warm the air before
it entered my lungs, and I imagined my lungs happier for my effort.
O NE WARM BREATH AT A TIME

I ran on, turning away from thoughts that the run would leave me half-frozen by
being glad I’d worn soft gloves, better for the constant wiping of snot. I thought
it’d be better after the turnaround, when the wind was at our backs. But the wind
must’ve been coming from the side all along because we took its punishment the
whole way back. Its driving force numbed my quads. Numb is good; numb is not
feeling. My mind became a mediator between the wind and the wrath it was
inflicting on my body. Mile after mile I stayed focused on the positive things I
could do to keep going, one warm breath, one snot wipe at a time. What could
have ended in massive irritation concluded as an accumulation of successes –
countless moments of resilience throughout the run – that made me feel tough.
After that, I knew I could handle any and all race conditions.

All-terrain running......................p64
The art of upward mobility. ........p66
Beginners: go a little longer .........p68
Shorter recovery, faster pace......p69
Get your greens..........................p71
Porridge, with style.....................p72
Treating midrace cramping.........p74
Soak up race support..................p75
REACH your PERSONAL BEST
Sort those shin splints.................p76
P H OTO G R A P H : M I C H A E L H E R M S M E Y E R ( M A I N ); M I TC H M A N D E L ( F O O D)
TERRAIN OF
THOUGHT
If you take the time to vary the kind
of surface you train on, you will be a
stronger, faster and more conident
runner when you hit the road again.

SCRATCH NEW SURFACES
GROUND CONTROL
Sage Canaday is as
comfortable on trails as he
is on the roads
Safely switch your running terrain with tips from

professional ultrarunner Sage Canaday
AS RUNNERS, we all possess could be enjoyable – and that I was

different strengths and actually pretty good at it. What’s more,
weaknesses, and it might I realised that occasionally changing
take a new running experience the surfaces on which I run and the
to push us out of our comfort zones and distances I go forces my body to adapt
help us discover hidden talents. For in new ways that make me stronger,
me, it wasn’t until I entered (and won, faster and more resistant to injury.
as it happens) the USA Track & Field That variety of terrain and distance
Mountain Running Championships can breathe fresh air into a stale routine.
in 2012 that I realised climbing uphill Here’s how I make it seamless.
TRANSITION FROM TRANSITION FROM TRANSITION FROM

Road to trail Smooth trail to Any surface to the
One of the key technical trail running track
differences between Not all trails are People often think that
road and trail running is created equal. A smooth, formal training on the
that trails often have hard-packed dirt track running track is all about
very steep hills. Uphills can feel as firm and easy gut-busting speed and
and downhills work the to negotiate as a paved intensity. It can definitely
leg muscles differently, road, whereas an be about that – but for
and if you are used to uneven, rock-laden track beginners, the track can
pounding relatively up a mountain can feel also be a great tool for
flat, paved roads, the more like an obstacle monitoring your effort
transition to hills will course. And if it’s been based on actual pace
subject your quads, raining, you also have and distance because,
hamstrings and calves muddy sections to quite simply, the track
to a new type of muscle contend with. Some doesn’t lie; there is
fatigue and strain. My trail-running events nowhere to hide, no
solution is to add hill may feature extreme place where you can
training to my workouts sections that put your take it easy for a stretch.
to strengthen my legs coordination and Don’t think you have
and lungs for trails. stability to the test. to sprint out of the gate;
(Need hill workouts? To prepare myself for that’s one sure way to
Turn to page 66.) challenging trails, I like pick up an injury that
The other significant to incorporate stair ends your session before
difference is that trail running into my routine, it begins. I warm up for
surfaces can be uneven as well as short-distance 10 minutes and do a few
and full of hazards that trail sections full of strides before I start
demand extra agility obstacles (chunky rocks, the workout. Begin with
and even trail-specific twisted roots, slippery 4 × 200m repeats, then
shoes. The best way to mud puddles). If you progress to 400s and
transition is to practise live in an urban area, 800s. Or you could try
first on smooth dirt and look for curbs, parks, a 1:2 work-to-rest ratio
grass. Run slowly at first, playgrounds or stairs and extend from there.
adding duration and to practise on. Gradually My go-to trick is to use
speed over several weeks. introduce more of these the soft grass of the
You’ll also want to do elements into your runs. infield – which can
stability-specific drills, As you develop your strengthen feet and
such as balancing on balance, agility and ankles – for recovery
P H OTO G R A P H : M I C H A E L H E R M S M E Y E R
one leg with your eyes confidence, increase and to cool down at
closed, and single-leg your speed. Take small, the end of a tough
dead lifts and hops, to quick steps and adjust session. Mentally, it’s
build the coordination, your stride on the go, also refreshing to break
strength and balance as if you’re ‘dancing’ up the monotony of
you’ll need on the trails. with the terrain. laps in the lanes.

TRAINING
T R A IL S U R FA C E S C A N B E U N E V E N
A ND F U L L O F H A Z A R D S T H AT
D E M A ND E X T R A A G IL I T Y A ND
E V E N T R A IL-S P E C IF I C S H O E S

UP AND
AT ’EM
Don’t let hills bring you
down: use them to build your
speed and endurance
HILLS MAY LOOM LARGE in your research and sports performance another group performed faster
path, both daunting and training at the Avera Sports repetitions on level ground (and a
taunting. But if you take Institute in South Dakota, US. control group kept up their typical
on the challenge to climb Ferley, who is a runner, always training). The result: six weeks of
them, you’ll find a more powerful incorporated hills into his own incline training boosted runners’
and efficient stride, which can net half-marathon and marathon top speed and allowed them to
faster times on the other side. training, but back in 2010, he was sustain it 32 per cent longer than
‘Physically, training on hills builds surprised to find a lack of peer- they could at the start of the study.
muscle strength, and hill sprints reviewed proof of the effectiveness What explains the dramatic
or repeats can improve running of inclines in exercise-science result? First, the intensity of uphill
economy, which translates into less literature. So he fired up his intervals improves your lactate
energy expended over the course facility’s research-grade treadmills threshold. That means your body
of a long race,’ says running coach to fill the gap. In his 2013 study, produces less muscle-burning
Lisa Reichmann. Coaches such as published in the Journal of lactic acid at the same pace and
Reichmann have long touted the Strength and Conditioning you’re better able to buffer the acids
benefits of hill training and now Research, Ferley had one group of you do churn out. Flat intervals do
science can back the belief, thanks randomly assigned runners crank this too, but with hills, you don’t
to recent research by Dr Derek up the incline and complete hill have to move as fast to reap the
Ferley, director of sports science workouts twice a week, while same rewards, says Ferley.

TRAINING
For speed on the road For long trail runs

The bulk of Ferley’s research is Though not quite as effective
focused on heading up hills as as the shorter, faster inclines in
fast as possible in 30-second Ferley’s studies, longer hill repeats
bouts. These speedy climbs work still boosted many key fitness
similarly to plyometric moves, factors, such as runners’ point
he says. They build explosive of exhaustion. And soldiering
strength and allow muscles to through a lengthier ascent better
fire more quickly and forcefully prepares you mentally for more
on any type of terrain. technical courses.
The workout 30-sec hill rep at The workout it worked out

30-second hill a nearly all-out Three-min hill to about 70 per
sprints at a 5-10 speed (you should intervals at a 10 cent of the speed
per cent incline. be wondering per cent incline. runners could
Do It Warm up if you can make Do It After a sustain for 2 mins).
with 1.5 miles of it at the 25-sec warm-up and Jog or walk 3 mins
easy running, then mark). Jog for drills (see left), to rest – or longer
do dynamic drills 2-3 minutes in take these longer if your heart is still
like high knees, between. Start repeats at a pace pounding – then
skips and lunges with 5-8 reps slightly slower repeat. Start with
before adding and work your than all-out (in 2-3 reps and work
incline. Take each way up to 12-14. Ferley’s testing, up to 6.
ON THE RISE
Use hill sessions to
hit new heights For better biomechanics To crush a hilly course
Even shorter uphill charges can Strength and efficiency help, but
help you practise better form racing well on rolling hills also
without wearing you down, requires discipline and smart
says Jim Walker, sports science pacing, says Reichmann (a Boston
Charging up slopes also asks director at TOSH (The Orthopedic Marathon finisher). Practise by
more of your muscles and nerves Specialty Hospital) in Salt Lake doing long runs on a route
than sprinting on level ground, City, Utah, US. Inclines force you mimicking the course, or with
which speeds up the connections to drive your knees high and land a session that pushes the pace
between mind and body, making with your foot underneath you. after a series of climbs.
you more explosive. This ability
to summon strength fast boosts
WO R D S : C I N DY KU Z M A . P H OTO G R A P H : G E T T Y
how efficiently your hardworking The workout swing your arms The workout for 2-3 minutes
muscles use oxygen to power you 10-15-sec hill reps from hip to chin 60-sec hill reps at (advanced runners
forward, a key factor for success. at a 5-15 per cent and engage your a 4-5 per cent can skip this), then
Ferley has spent the past five incline. glutes. Walk back incline, then run 1-3 miles at
years tinkering with duration, grade Do It At the end down to recover, race-pace miles. goal race pace
and pace in the hope of finding the of an easy 3-mile then go again. Do It Warm up for before a 1-mile
optimal hill-training formula. While run, catch your Start with 5 or 6 2-3 easy miles, cool-down. This
he says he’s not quite finished, you breath before reps and work up then do 6-8 hill trains both fast-
can use what he has discovered – going uphill. Don’t to as many as 20 repeats at an and slow-twitch
along with tips from top coaches worry about pace; – the last should effort of 7 out of muscle fibres to
– to take your running to new instead, focus on feel just as springy 10. Jog downhill to hit goal race pace,
heights. Here’s how. form – run tall, as the first. recover. Run easy says Reichmann.

TRAINING
TIPS FOR BEGINNERS FROM

AN EASYGOING COACH
BY JEFF GALLOWAY
YOU ASKED ME
Jef answers
your questions
HOW DO I APPROACH
MY FIRST RACE?
When in doubt, slow down.
Liberal walk breaks are
the ‘shock absorbers’ that
allow many beginners to
reach a 5K in ive weeks
and a 10K in 10 weeks.
Plenty of 5K and 10K
races are walker-friendly
– choose one that is.
HOW DO I FIT
LONG RUNS INTO
MY BUSY DAYS?
Get up early (before
...Then add a
JUST ADD A MILE longer run
The best way to make
30-minute runs feel easy
family members rise)
and get it done. It helps
to set out clothes and
plan a route the night
Go a little further (or faster) (or at least ‘easier’) is to
before. To avoid using
add a weekly longer run.
to reap big rewards bad weather as an excuse
Start by adding half a mile
to not run, use a tread-
to a weekend run every
mill (at home or at the
other week. Again,
gym) as a fallback option.
A MILE CAN BE more than just 5,280 feet. For new remember to slow down
runners, completing that irst mile is a major – the walk breaks that
achievement. More seasoned runners ind help you catch your
that logging an extra mile or two per week breath can also help you SAY WHAT?
builds stamina better than any other technique. And avoid the aches and
adding a mile’s worth of faster running to your weekly niggles that can surface
Running jargon,
routine can help you run more eiciently. Here’s how to when you add mileage. translated
get started and keep going.
...Then run a
little faster MAGIC MILE
Work up to a mile ...Then to 30 minutes Speedwork can help you Do my ‘magic mile’ time
Spend your irst week If you run for 30 minutes run more smoothly at all trial every two or three
of activity walking every every other day you will paces, but the greater weeks to measure your
other day, increasing to reach 150 minutes of impact forces pose an progress: following an
a one-mile walk. Next, activity each week (the injury risk. Don’t sprint – easy ive- to 10-minute
introduce your body minimum recommended instead, speed up by warm-up, run a mile
to running – walk for a by health experts). Focus increasing your cadence. harder than usual (but not
quarter of a mile, then on increasing the distance Try this: on a rolling route, all out), then inish your
insert a ive-second jog of one run each week let the power of gravity run at any pace desired.
into each minute. If you (with shorter runs on pull you downhill, then As the months go by, try
begin huing and puing, other days). Add a quarter glide up the uphill for a to beat your previous best
I L LU S T R AT I O N : ZO H A R L A Z A R
walk for a few minutes of a mile each week, few metres. Walk up a bit mile by slightly increasing
before reintroducing short increasing walk breaks as more, turn around and your pace each time.
run segments. Repeat needed. Once the longer run the other way, using
every other day, adjusting run feels comfortable, momentum to run further
run/walk times as needed, expand one short run at back up. Start with two
until you can comfortably a time, until 30-minute repeats and work up to
run most of a mile. runs are the norm. four and then six.

TRAINING
MAKE SHORT 1. Short rest for 5K/10K racers

You don’t reach your VO2 max until you’re one to
WORK OF two minutes into a 5K-pace repeat, so you might

spend only half of a four-minute rep at the target
intensity. Shorter reps with shorter rests can mean
RECOVERY
more time near VO2 max, says Magill.
THE WORKOUT Try alternating one minute at 5K pace

with a 30-second jog 15-20 times. More advanced
Limiting your rest periods runners can do 12-20 400m repeats at 5K pace
with 100m jogging recoveries. Magill says the
may help you reap more pace you can hold for 16-20 400s done this way
benefits from some workouts two to four weeks before a goal 5K is the pace
you’re ready to race.
2. Short rest for half-marathoners

FOLLOW ENOUGH TRAINING PLANS over the ‘I advise short-rest workouts when most of the
years and you’ll notice that some running in the workout is at threshold pace,’ says
workouts appear far more often Olympian and elite coach Magdalena Boulet.
than others. These classics – 1200m Running at threshold pace – about the pace you
repeats at 5K pace with 400m can hold for a one-hour race – improves your
recovery jogs, for example, or ability to push harder for longer.
tempo runs of three or four miles –
are structured to provide a certain THE WORKOUT Do four- to six-mile reps at threshold
stimulus to your body and mind. In pace with one-minute jogs between each: the
the case of the reps, the goal is to break is short enough that your heart rate stays
boost your VO2 max (how much elevated, but it helps speed post-workout recovery.
oxygen you can deliver to muscles In the month before race day, do one or two no-
during fast running). Continuous break race-pace runs to build mental toughness.
tempo runs improve your physical
and mental ability to sustain a
‘comfortably hard’ pace.
Tweaking these sessions usually 3. Short rest for marathoners
results in a less efective workout.
For example, you might think Comfortably hard training miles are important
shorter rest between reps better if you want to run a fast marathon, but a steady
simulates how you’ll feel in a 5K. threshold workout plus a long run every week can
That’s ‘a faulty premise, because wear you down. Instead, Boulet has runners do
too little recovery means you three two-mile threshold reps with two-minute
wind up using the wrong energy jogs between each as a midweek workout.
systems and muscle-ibre types’,
says running coach and masters THE WORKOUT Once a month, shift that week’s threshold
athlete Pete Magill. With inadequate miles into your long run to learn to move on tired
recovery between reps, the workout legs. After a brief warm-up, do two two-mile
WO R D S : S COT T D O U G L AS . I L LU S T R AT I O N S : JA N N E I I VO N E N
will do less to improve your race- threshold reps with a two-minute jog recovery
readiness, and you will end up after each, eight miles easy, another two-mile
more fatigued. threshold rep, then a brief cool-down.
There are, however, some short-
rest workouts that are highly
efective. Some of these allow you
to accumulate more work at the
correct intensity. Others can provide
the same stimulus as a harder
workout with less wear and tear.
Which kind of short-rest workout is
best for you depends on which
distance you’re targeting.

FUEL
THE GREEN
1. Mix into salsa
In a food processor, mix spinach
with onion, green chillies, lime,
oregano, tomatillos (£2.70 for 767g,
GENIE mexgrocer.co.uk) and olive oil.
Try these creative

(and easy!) ways to up
your spinach game
THE ORIGINAL ‘dark leafy

green’ delivers an
impressive two dozen
vitamins and minerals
that runners need to train
and recover well
(including bone-building
vitamin K and muscle-
friendly potassium). 4. Serve as a
Eating spinach doesn’t crunchy side
have to mean a boring Toss spinach with
cold salad, either. Here’s chopped hazelnuts, olive
how chef-and-runner oil and salt and pepper,
couple Rich Landau and grill for one to two
and Kate Jacoby use minutes until the leaves
the staple veggie. are crispy on the edges.
3. Make soup
Cook spinach in vegetable
stock with chopped garlic, lemon
WO R D S : Y I S H A N E L E E . P H OTO G R A P H S : M I TC H M A N D E L . F O O D S T Y L I N G : BA R R E T T WAS H B U R N
and olive oil. Drop in cubes of

stale bread before serving for a
traditional Portuguese bread soup.
2. Sear it for a side salad 5. Punch up pasta

Flash-fry spinach in a hot pan with In a food processor,
a drizzle of oil, only half-cooking it. mix spinach with basil,
Sprinkle with salt and pepper, plus lemon, capers, garlic and
a drop of sherry vinegar. extra virgin olive oil.

OATS WITH THE MOST
Try some savoury mix-ins to give this breakfast favourite a unique upgrade
For a protein
boost, cook porridge
with whole milk.
Not into dairy?
Use soy or almond
milk instead

FUEL
WO R D S : N AO M I TO M K Y. P H OTO G R A P H S : M I TC H M A N D E L . F O O D S T Y L I N G : J U L I S S A R O B E R T S
1. All about avocado 2. Smokin’ salmon 3. Green garden 4. Mediterranean mix 5. Perfect prawns
The porridge version of Load up on the protein Warm porridge wilts Use leftover chicken and Prawns are a lean
avocado toast (sort of), and heart-healthy your greens, making sesame-based tahini for protein, while butter
and packed with healthy omega-3s in salmon. it easy to down a big a meal that’s high in helps you absorb
fats, ibre and vitamins E The oily ish is also portion of veggies – protein, ibre and heart- nutrients.
and K. The hot sauce is rich in potassium no salad needed! healthy fat. Chicken is
there for fun. and vitamin B12. also rich in vitamin B3
(niacin), which converts 1 tbsp butter
Handful of baby rocket, carbs to energy. 80g medium prawns
½ avocado, sliced 1½ tbsp crème fraiche lightly packed 2 dashes Worcester sauce
1 fried or poached egg 30g crumbled smoked 30g crumbled fresh ¼ tsp lemon juice
1 tsp pumpkin seeds salmon goat’s cheese 30g shredded cooked 1 tbsp chopped parsley
Dash of hot sauce 1 tsp of mixed poppy ¼ tsp lemon juice chicken
(optional) seeds, toasted sesame 1 tsp pine nuts 1½ tbsp tahini
seeds, dried garlic, ¼ tsp chilli oil or Melt the butter over a
dried onion and a sesame oil medium heat and fry the
Fan the avocado slices pinch of sea salt. Stir in the rocket while the ¼ tsp lime juice prawns, adding Worcester
over porridge, then slide porridge is still very hot. sauce and lemon juice
on the egg and sprinkle Let it sit for one minute to when prawns are cooked
with pumpkin seeds Mix the crème fraiche wilt the greens, then top Top porridge with chicken through. Stir the prawns
and a dash of hot into porridge and top with with the goat’s cheese, and tahini, and drizzle with into porridge and top with
sauce, if desired. salmon and spice mix. lemon juice and pine nuts. oil and lime juice. the parsley.

WHAT A
NOTHING PUTS THE KIBOSH on a runner’s high more lose too many of these
than a midrun cramp, stitch or other sudden nutrients through sweat,
ache. It can happen any time you’re running, the electrical impulses in
but it tends to be more common on race day, your body can go haywire,
RELIEF! especially if you cling stubbornly to your race plan

regardless of your training, the weather, the terrain or
your body’s current state, says running coach Mary-
Katherine Fleming. If pain strikes, pull of to the side of
leading to muscle cramps
and spasms in the foot.
Foot cramps can also
signal muscular fatigue,
When cramping or tightness the course and try one of these easy ixes. (Attempting as repeatedly lexing
to push on through a problem could lead to injury – so and extending the foot
hampers your run, use these don’t do it!) If the issue persists or worsens, stop over the course of a
moves to ease the pain – fast running and head to a medical tent. long race can cause your
muscles to work overtime,
says Somerset.
The ix Stand tall and still.
Keeping your shoes on,
shift your weight onto
the cramped foot and
Upper back press into it as much as
tightness possible. If it helps, focus
What it feels like
on spreading your toes
Tightness between
apart. Lift your opposite
the shoulder blades.
foot of the ground to
Why it happens This kind
stand on one leg if needed.
of pain is linked to hip
Apply full body-weight
misalignment and mainly
pressure onto the afected
afects postpartum
foot for up to one minute.
women: many have not
fully rehabbed, causing
them to run with an
anterior pelvic tilt (front of
the pelvis drops and the
back of it lifts), which puts
pressure on the back and
shoulders. Other people
may run with shoulders
shrugged and head
forward, putting strain on
their upper back muscles. Calf cramp
The ix Try big backward What it feels like
shoulder rolls while Mild to severe pain
running. If the pain or tightness in the
doesn’t subside, get of calf muscle.
the course and lace your Why it happens
ingers together with There are two potential
your palms facing each culprits, says Fleming:
other behind your back. an electrolyte imbalance
Stand as tall as possible, or running shoes you
then bend backward are still getting used to –
gently at the hips until particularly those with
you feel a stretch in your a lower drop (diference WO R D S : L AU R E N B E D O S K Y. I L L U S T R AT I O N : A N D R E A M A N Z AT I
upper back. between heel height

and forefoot height).
The ix If you feel the
Side stitch FOR YOUR PAINS The ix While standing, Foot cramp cramp in your left calf,
What it feels like Intense Don’t let midrun take a few deep belly What it feels like Sharp step your right foot
discomfort ruin
stabbing pain under the your day breaths, then press two pain in the arch of the foot forward and sink into a
rib cage. ingers directly into the – it may feel as if the arch deep lunge, with your
Why it happens afected area. As you is drawing upward. front thigh parallel to the
According to exercise apply pressure, continue Why it happens ground and your front
physiologist Dean taking deep breaths Cramping in the foot heel pressing down.
Somerset, ‘Typically, if and lean from your hips could be caused by an Hold this position for a
someone is cramping, towards the unafected imbalance in electrolytes moment, then step your
they’re using muscles on side. Hold this position – chemicals in the body rear foot forward, walk
that side preferentially for several seconds that regulate vital four or ive steps and then
over others that would or until you feel the functions such as muscle repeat a few more times
contribute to breathing.’ pain subside. contractions. When you on the same side.

BODY+MIND
as they were during

periods of minimal
academic stress.
You’ll learn from

everyone
Spectating allows you
to see racers you miss
as a participant, and
there’s something to
glean from each pace
group. ‘If you’re usually
at the front, you might
think running is all
about competing; if
you’re in the back, you
never see how the
elites glide,’ says
Kamphof. Spectating
allows you to take note
of the form and focus
of the pros, while
gaining inspiration
from the grit of the
back of the pack.
LOUD HAILERS
Members of the Paris You’ll know what
Running Club set to expect
the standard
‘Taking in the exact
surroundings and
seeing other people
CROWD SOURCE
You’ll feel less model the course
stressed is a powerful thing,’
says Kamphof. Let’s
People who support say you stood on a hill
Why cheering for other runners can boost your performance others have less section of a marathon
activity in brain areas you were planning to
associated with stress run and saw a variety
than those who receive of runners struggling
RAISE YOUR HAND if a spectator when things get tough. For example, support, according – elites, athletes with
has given you a boost researchers at Penn State University, to a study published disabilities, those who
WO R D S : K I E R A A A R O N CA R T E R . P H OTO G R A P H : V I R G I L E G U I N A R D ( PA R I S R U N N I N G C LU B )
during a race – if some jelly US, looked at people with knee in Psychosomatic run at your pace. The
babies saved your soul at osteoarthritis and found those who Medicine. Stress is experience would help
mile 20 or a stranger’s high ive put were more conident in their physical a burden and it can you develop inner
more oomph in your steps. Now, abilities early in the day were more afect performance: a strength for when you
keep that hand up if you’ve been a active throughout the day, despite study published in The tackle the hill yourself.
solid spectator yourself. Still up? It pain. And in a study by the University Journal of Strength ‘They’re modelling the
should be. It turns out that cheering of Illinois, US, people with an ‘I-can- and Conditioning experience for you,
for other people might help make do-it’ attitude were more likely to stick Research found that so you know what to
you a better runner. to exercise regimes in the long term. college athletes were expect and can feel
The reason is what psychologists Kamphof, also a competitive nearly twice as likely more conident in
call ‘self-eicacy by vicarious runner, saw this efect at irst hand to develop injuries your own abilities
experiences’, a fancy way of saying while watching the US Olympic during stressful school when the time comes,’
you’re more likely to believe you can Marathon Trials. ‘I never saw myself weeks (such as inals) says Kamphof.
accomplish something when you see as an Olympic runner, but my pace
others doing it. ‘You think, “If they was similar to some of the people in
can do it, I can, too,”’ says Cindra the back,’ she says. ‘So I imagined
Kamphof, a professor of sports myself in their shoes, and it gave me
psychology and author of Beyond Grit: more motivation in my training.’
Ten Powerful Practices to Gain the Kamphof’s renewed commitment YOU’RE MORE LIKELY TO BELIEVE
High-Performance Edge (Wise Ink). to her running helped her win the
Believing you can do something Omaha Marathon a few years later. YOU CAN ACCOMPLISH SOMETHING
can be powerful. For one, you’re more Here are three other ways spectating
likely to stick with a commitment can boost your performance. WHEN YOU SEE OTHERS DOING IT
GIVE IT SOME
STICK
Kinesiology tape could be the
secret to speedier recovery
from the dreaded shin splints
WELL-KNOWN FACT: shin

splints are a massive pain.
Not so well known:
kinesiology tape can make
them hurt a little less. A study of
people with shin splints that was
published in the Journal of Sports
Medicine and Physical Fitness,
found that those who wore the tape
for just a week experienced less
pain than those who used shoe
insoles. That’s big news, because
– as the study also points out – shin
splints make up 13 per cent of all
running injuries. Stretch
If taping away shin splints feels Peel of remaining
like a temporary solution, it’s time paper and stretch
to reframe your thinking. ‘Shin the tape to stick
splints happen when you overload just beneath the
the muscles in the front of your base of your big
shin, causing inlammation in the toe, foot still lexed.
muscle, tendon and bone,’ says
physiotherapist Cameron Yuen.
‘Kinesiology tape lifts the supericial
tissues – which promotes healing by
moving waste products out of the
area – and stimulates nerve endings
that relax the muscle.’
The elastic nature of the tape
also allows for normal movement
patterns, so you can still log some of
the miles on your training plan. Yuen
recommends taping the area in the
manner shown on these pages (he
uses Rocktape, £13.50, rocktape.
co.uk), then cutting your mileage in
half for the next two weeks. ‘Shin
splints are often caused by going
too hard or too far without building
up to it,’ he says. If you feel better,
increase your mileage by 10 per cent
each week; if you’re still hurting, see
a doctor to rule out a stress fracture.
‘Shin splints respond well to rest,
so something else is going on if you
still feel pain,’ says Yuen.

BODY+MIND
Measure
Sit with your leg in
front of you, foot
lexed. Hold the
tape at the centre-
top of your foot
(two inches beneath
the top of the big
toe) and unroll until
it hits just below
the outside of your
knee. Cut tape here.
Stick
Without stretching
the tape, peel
of two inches
of adhesive and
stick just below
the outside of
your knee.
WO R D S : K E I R A CA R T E R. P H OTO G R A P H S : M I TC H M A N D E L
Add
Cut strips long
enough to cover
the full width of
Press your shin and stick
Point your toes, them across the
lightly pressing the bone, stretching
tape to your shin the tape laterally
until it’s lat. over pain points.

RW / / PROMOTION
A RUN
LIKE NO
OTHER A groundbreaking new
running event is coming
to the capital this June:
1 Hour. No limits.
How far will you go?
Spearheaded by adidas City Runs,

this exciting new race hits London
on Sunday, June 17, offering you
the unique opportunity to experience a
revolutionary race format in the shadow
of the capital’s most iconic landmarks.
Runners of all abilities will line up outside
St Paul’s Cathedral to take on the challenge:
to run as far as they can in one hour. Unlike
traditional road races, this is an event
where strategy outfoxes fitness and you end RACE THROUGH THE HEART OF THE CITY
up with a total distance, not a finishing time. THE A unique opportunity to race through the capital on completely closed
Once the klaxon sounds, your hour is up SCHEDULE roads. The route includes some of London’s most iconic landmarks
and you must head back to race HQ to
celebrate your achievement. As part of the Sunday, June 17
entry fee, all runners will receive an adidas 07:30

race-day tech T-shirt, free event photos, Event hub opens
(Paternoster Square)
a cool medal and discounts at the best local
gyms and eateries. 08:00
Bag drop opens
One of four innovative new races in the (New change)
adidas City Runs series, 1 Hour is set to
become one of the most popular mass- 09:00
First wave starts
participation events on the running (Mixed-ability wave)
calendar. It’s just you against the clock:
10:15
how far will you go? Second wave starts
(Fast wave)
11:30
Third wave starts
(Mixed-ability wave)
12:45
Fourth wave starts
(Fast wave)
17:15
Event hub and bag
drop closes
AN EXCITING OPPORTUNITY FOR RUNNERS OF ALL

ABILITIES. CHALLENGE YOURSELF TO REIMAGINE
YOUR LIMITS AND TRY SOMETHING COMPLETELY NEW
IN 2018. JOIN THE THOUSANDS OF RUNNERS ALREADY
SIGNED UP AT: ADIDASCITYRUNS.COM/1HOUR
GEAR
GIVE YOURSELF the EDGE
FIT TO
BE SEEN 7
Time to revamp your self-care

routine? Repair and replenish
your run-ravaged body with
these pampering products
4
6
SUN CARE
WO R D S : R H A LO U A L L E R H A N D. P H OTO G R A P H S : LU C K Y I F S H A R P
1. P20 Once 2. Brush 3. Bea Skin 4. Coola Sport 5. Eucerin Sun 6. Shisheido 7. Adaptasun
a Day Sun- on Block Care Solar Continuous Gel-Creme Wetforce Clear Protective
Protection £28 + shipping, Defence Oral Spray SPF 50+ Stick UV Body Mist
Spray brushonblock.com Supplements £32, spacenk.com/uk £13, sanareva.co.uk Protector £42, spacenk.com/uk
£21, p20.co.uk This is a clever £32, bea-skincare.com Infused with If you’re worried SPF50+ This light mist uses
A hassle-free and grease-free A daily tablet cucumber, algae about displaying £27, escentual.com ‘intra-cellular
sunscreen option, SPF30 mineral- containing vitamins and strawberry your runner’s acne As well as being technology’, which,
P20 gives up to powder sunscreen. D, B3 and B12, as extracts to nourish by the pool, try waterproof – ideal it’s claimed,
10 hours’ sun The self-dispensing well as calaguala sensitive skin, this this non-greasy for the pool – this neutralises free
protection brush is easy to leaf extract clear and odourless sun cream. As well SPF50+ product is radicals to protect
with just one use, the powder to strengthen spray delivers as ofering strong especially handy cellular DNA.
application, will not afect immune response, SPF50 protection sun protection, it for women, as it The formula also
and with SPF your skin tone gradually build and will keep the contains oil-control works over and contains coconut
factors from 15-50, and it can be UV tolerance and sun at bay for ingredients to help under makeup for oil and rice bran
there’s one to suit worn over or lower the chances up to 90 minutes clear up spotty sun protection oil to nourish
every skin type. under makeup. of sunburn. in the water. breakouts. on the go. the skin.

FEMALE GROOMING
8. SportFX 9. Frénésies 10. Natural 11. A’Kin Dry 12. Absolute 13. Sebamed 14. Work Out
Performance Body Deodorant Shampoo Collagen Cleansing Bar Wash Kit
Powder and £220, frenesies.com Cream £12, ocado.com £29.99, £3.99, £25, menssociety.com
Bronzer If you can aford £7.99, If you train every absolutecollagen.com sebamed.co.uk This travel-sized
Compact Duo it, this body-hair- indigenousbeauty. day, sweaty hair Collagen is the You never know recovery kit is
£14.99, sportfx.com prevention cream co.uk comes with the most abundant how bad chaing packed with
Sweatproof and is an excellent Show your pits territory. Saving protein in the body is until you hit goodness:
long-lasting, investment. Rich some love with this time on daily and makes up a the showers. This restorative lime-
the SportFX in selenium, it nourishing natural hair washing, large part of our soap- and alkali- and-basil-infused
performance inhibits unwanted deodorant cream. dry shampoo skin, bones and free bar is brilliant shampoo and body
powder and stubble by Thanks to a zesty instantly refreshes hair. Drink a sachet at restoring the wash; lemon-and-
bronzer compact blocking the mixture of essential oily hair between of this liquid every moisture balance thyme-scented
duo can withstand follicle in the oils, arrowroot washes. Simply day to ight the of your skin to help face cream; grape-
everything from root, reducing and coconut oil, spray on, brush signs of ageing and get rid of that dry, seed and jojoba
HIIT workouts to growth by up it ofers day-long out and go with fast-track your way sore feeling. Smells face oil; and a
marathons. to 80 per cent. freshness. conidence. to healthy skin. lovely, too. face towel.
10
14
13
11
12

GEAR
19
15
20
17
21
16
18
MALE GROOMING
15. AB Crew 16. Sportsman 17. Espa Fitness 18. Perspirex 19. Instant 20. Nivea Body 21. Proverb
Hair Recovery Kit Shower Oil Antiperspirant Clean Balls Shaving Stick Strengthening
Minimizing £25, £32, Roll-On £5.95, £6, nivea.co.uk Skin Serum
Body Hydrator menssociety.com espaskincare.com £8.49, btbgrooming.co.uk This handy balm £65, proverbskin.com
£17, abcrew.co This travel-sized kit Combining a blend perspirex.co.uk If you don’t have is a bit like a An anti-ageing
Reduce your chest contains lavender, of West Indian bay Running is a time to shower Pritt Stick and is formula for
rug without waxing sandalwood and and clove bud oils sweaty business, after a race, a hit designed for use in repairing
or shaving. This is cedarwood bath oil to soothe, lavender but constant of this deodorising the shower. Simply weathered skin.
highly moisturising to help you unwind; to calm a hectic reapplication of spray on your rub it onto your It contains
and contains plant peppermint, ginger mind and coconut deodorant can crown jewels chest (or wherever glycoproteins
proline complex, and black pepper oil to leave your get tedious. One ensures you your chosen area – proteins with
which, the makers muscle rub to skin soft, this oil application of are refreshed, is) and the light carbs attached to
say, slows down reduce inlam- also turns to foam unfragranced comfortable, and foamy formula them – which can
the growth process mation; and a once it hits the Perspirex can keep odour-free and will help make the help reduce the
by reducing stretchy recovery water, creating a your pits fresh for conident in social shave proceed appearance
metabolic activity. band, with manual. creamy body wash. up to ive days. situations. more smoothly. of wrinkles.

GENERAL BODY CARE
22. Cracked 23. La Puerta 24. Actidren 25. Suu Balm 26. Espa 27. Olverum 28. Frances
Skin Cream Herbal Face Revitalising £13.90, Muscle Rescue Bath Oil Prescott
£8.99, Serum Leg Gel suubalm.com Balm £29, olverum.com Tri Balm
whatskinneeds.co.uk £32.20 + shipping, £15.99, If you can’t stop £30, espaskincare.com This luxurious £48,
All that time spent rancholapuerta.com elifexirnatural.com scratching your A luxurious post- blend of essential francesprescott.com
braving the British This is a gentle Give your legs laky runner’s skin training balm. bath oils – such as This 3-in-1 balm
weather takes its hydrating the attention and are sure you Peppermint and Siberian ir needle, cleanses, exfoliates
toll on your body. treatment for the they deserve don’t need to go to eucalyptus will juniper, eucalyptus, and moisturises in
A regular blob face. Chamomile with this zesty the doctor (stern revive aching lime and exotic one go. Beeswax
of this rubbed extract promotes gel. It’s infused look), a couple of joints, while the verbena – has been helps to remove
onto the problem youthful skin, with black elder applications of clove bud oil formulated for sore impurities,
area will smooth while the anti- extract to reduce this moisturising warms and soothes muscles, and it’s pumpkin enzyme
rough skin and inlammatory inlammation. anti-itch cream the muscles. so concentrated it naturally exfoliates
promote greater properties in Apply morning and should help you Coconut oil helps only requires half and sweet almond
elasticity in the calendula will night to stimulate be readmitted to the skin lock in a capful per oil locks in
long term. soothe and restore. blood low. polite society. moisture. decadent tub. moisture.
28
22 26
24
23
27
25

GEAR
34
31
29
32
35
33
30
FOOT CARE
29. Footlogix 30. Beautypro 31. Newton’s 32. CND Marine 33. Excilor 34. Palmer’s 35. Canesten
Exfoliating Foot And Callus Charcoal Cooling Fungal Nail Foot Magic Dual Action
Seaweed Peel Treatment Deodorant Mineral Clay Treatment Lotion £2.95,
Scrub Bootie Foot Cream Foot Masque £23.99, excilor.com £3.99 superdrug.com superdrug.com
£13.95, ellisons.co.uk £3.95, ellisons.co.uk £3.99, £23.95, Imagine a world A little bit of magic It’s probably time
Not only will Calloused feet fragrancedirect.com ellisons.co.uk where you didn’t can work wonders. to get round to
this stimulating may well be the Activated charcoal If your tootsies are have to keep those Enriched with sorting out that
seaweed scrub evidence of many is used in soaps, hot and bothered, gnarled toenails of peppermint oil athlete’s foot, eh?
scour away the a tough race, but toothpastes and try this cooling yours under wraps and mango butter, Clear up that itchy
dead skin on your they do not look face masks. Its masque. A facial all summer. Make this is designed to rash between your
feet, but the blend appealing in your antibacterial for your feet, the your dream come penetrate deeply toes by applying
of microalgae, lip-lops. Smooth qualities mean clay refreshes and true: this handy to soften and this cream daily for
oils and polished hardened skin it’s perfect for revives so that you daily applicator soothe rough, dry up to four weeks –
pumice means it with this hydrating freshening up are ready for some will zap your fungal skin. Best applied at your feet will thank
does so without and antibacterial smelly feet, too. dancing (or your infection away in a night and covered you. And so will
being abrasive. bootie. Use daily. next run). few days. with socks. everyone else.

WHAT IS IT? WHO IS IT FOR?
A portable device that helps Anyone who trains hard or 60-second
to reduce pain and discomfort, who experiences muscular
repair muscular injuries and pain, whether exercise-
gear guide
speed up recovery. induced or otherwise. Don’t like
LESS PAIN, HOW DOES IT WORK?

The PainPod is like a TENS
(trans-cutaneous electrical
WHAT ELSE?
There are two main models:
the PainPod 3 (£319), a remote
energy gels?
No problem
MORE GAIN nerve stimulation) machine.

It works by sending micro-
electrical currents through
your body: they block pain
control-sized device with
connecting wires. It ofers
12 treatment options and
20 intensity settings. The
A new weapon in the receptors to the brain, so PainPod Mi (fewer options
war against injury perception of discomfort is but less expensive, too, at
reduced; improve general £89) consists of a matchbox-
PainPod circulation and stimulate sized unit and two connecting
From £89, painpod.co.uk blood low to the afected wires with sticky pads. It’s
area, to speed up the body’s designed to attach to even
natural healing process; and awkward areas and ofers a Cafeine Bullet
encourage the release of 10-hour overnight recovery £2.95, pack of 4,
myokines – amino acids session, as well as an intense cafeinebullet.com
that promote an anti- 15-minute session if you need If you want some-
inlammatory response. a quick boost. thing solid to chew
on for energy on
race day, try these.
Each bullet has
100mg of cafeine
– it’s like a strong
cup of cofee.
Clif Shot Bloks

£2.70, pack of 6,
runnersneed.com
One pack is perfect
for longer training
runs or races.
Each chew,
which should be
taken with water,
contains 80g of
carbohydrate
plus electrolytes.
RW VERDICT
Electrotherapy is a well-established Revvies
and thoroughly researched method £2.85, pack of 5,
of muscular treatment, so there’s no revviesenergy.
snake oil here. Our tester used both co.uk
models – the PainPod 3 to treat a A pepper-and-
stubborn case of plantar fasciitis menthol-lavoured
and the PainPod Mi for recovery strip that dissolves
after tough sessions. Both tests on your tongue,
resulted in immediate and lasting this 40mg cafeine
improvement of symptoms. PainPod hit gets to work
is certainly not cheap but it’s well in seconds.
worth the investment.
•••••••••

GEAR
SHOW SOME BOTTLE

Cool and clever water bottles to help you raise your hydration game
WO R D S : K E R R Y M CCA R T H Y, R H A LO U A L L E R H A N D. P H OTO G R A P H S : L U C K Y I F S H A R P
Eau Good Duo The Keg S’well The Elements Dot SmartBottle BlissCloud
£24.95, £14.95, Bottle (750ml) From £9, £29.99, £23.99,
black-blum.com thegymkeg.com £45, amara.com josephjoseph.com frankgreen.com blisscloud.org
Made from The 2.2-litre This beautifully The lid of this Stylish and We love the
recyclable plastic capacity of this crafted, double- cleverly designed functional, this classiness of this
polymer, this monster means walled bottle bottle displays a is dishwasher- elegant little glass
bottle features that if you ill it promises to keep new dot each time safe, vacuum- number. It has a
an elasticated in the morning your drinks chilled you reill (up to a insulated and 600ml capacity,
carry strap and an you’re good for for 24 hours. maximum of four), odour-resistant. and the glass is
easy-bite sports the rest of the The extravagant so you can easily It’s chief selling shatter-resistant
cap, and it also day. It’s BPA- marble-style keep track of how point is the and treated, so it
comes with a free and comes design is just much water you associated app, can also hold hot
chunk of charcoal, with a protective one in a series drink throughout which records drinks without
which acts as a neoprene carry of seven funky the day. Comes your daily water cracking. There’s
natural ilter to case that will models, all in 400ml and consumption, an anti-slip silicone
soften water and keep your drink available in 600ml options, and sends you sleeve and a handy
absorb toxins. cooler for longer. three sizes. and four colours. reminders and tips. carrying loop.

RACE LET YOUR RUNNING LOOSE
ISLAND OF
a buzz of efficiency –
drop-off buckets for
the personalised drinks
LOST SOLES
stations, a bag drop, a
programme with every
competitor’s name in it
and, best of all, no toilet
Sam Murphy toughs it out at the queues. Such attention
windy, hilly but fun St Magnus to detail is down to race
director Ian Sutcliffe,
Marathon on Orkney who was involved with
the highly esteemed
LET’S BE CLEAR: while you will Halstead Marathon in
almost certainly inish among the top Essex before moving to
100 at Orkney’s St Magnus Marathon, the islands in 2010.
the chances of a PB on this undulating and There’s a short pre-race
windswept course are slight. But don’t let that briefing (no, Ian, you’re
stop you from signing up for what must be the not forgiven for promising
UK’s smallest, and perhaps one of its friendliest, it was ‘all downhill’ after
marathons. It’s certainly the most northerly. 23 miles) and then, at a
To do so would be to miss out on a race with civilised 10am, we set off
a distinctly local and appropriately remote along Kirkwall’s main
feel, coupled with organisation slick enough street before climbing
to rival that of a big-city race. And I haven’t out of town and heading
even mentioned the scenery yet. (Or the west on a point-to-point
ceilidh, but that comes later…) route that finishes at
It’s a bright, blustery morning when I roll Birsay, on the island’s
up for registration at the town hall in Kirkwall, northwest coast.
mainland Orkney’s capital, in the shadow of The majestic sandstone
the magnificent St Magnus Cathedral. There’s cathedral we’ve just left

ST MAGNUS MARATHON RACE
behind was built in 1137 the sudden approach of Here, spectators come
in honour of Magnus footsteps from behind, mostly in ones and twos,
Erlendsson, who ruled as someone who’s paced standing at the bottom of
Orkney with his cousin, it better passes with a their gardens offering energy for the evening
Hakon, from 1105 until 1117, merry ‘Well done!’ words of encouragement.
THE RUNDOWN ceilidh and prize-giving.
when Hakon contrived to Most of the marathon The stretch from the St Magnus However, an afternoon
Marathon
have Magnus put to death. competitors are local. village of Evie, around (2017 results)
nap works wonders and
And it’s thanks to Magnus Other than three overseas 18 miles in, gets hillier. I’m pleased to report that
that I’m here. The race runners, I think I take the And as the mile markers First man: Jeff Stripping the Willow
Pyrah, 2:56:05
is commemorating the prize for ‘longest journey reach the early twenties First woman: Shona (the dance, that is, not
900th anniversary of his travelled’, having come up I’m beginning to think I’ll Young, 3:37:46 some kind of tree-hating
No. of finishers: 63
death, tracing (in reverse) from the UK’s south coast, need one of St Magnus’s (100 per cent) activity) is a great way
the journey from Birsay, though I do meet a couple miracles to finish. The Last finisher: to ease post-marathon
W I T H T H A N KS TO T H E D I G I TA L M E D I A O R K N E Y P R O J E C T F O R O R G A N I S I N G S A M M U R P H Y ’ S T R I P
5:52:35
where he was first buried from Kent; it’s Simon’s short offroad section stiffness. The ceilidh is
(and where miracles 90th marathon and he’s during the last mile has a lovely touch, a way for
were observed, leading hoping to join the 100 me tottering like Bambi, runners in all three races
to his canonisation), to Marathon Club by the end on legs with nothing more to come together.
the cathedral in Kirkwall, of the year. ‘It’s hard to to give, but, finally, I’m As I head to the airport
to where his remains find marathons at this running beneath the finish the following day, after a
were later moved. time of year and we liked gantry in front of a small stiff-legged walk around
A trial run of the race the sound of Orkney,’ he but enthusiastic crowd. Kirkwall and a proper
took place in 2016. ‘Some tells me. ‘It’s different.’ Within half an hour I’ve Finishing stats look at that stunning
said they found it very Different it is. This is had a gentle rubdown ● Under 3:45 16% cathedral, I get just a
challenging,’ Ian told me. not a race for those who and a cup of tea. I feel ● 3:45-4:15 32% tantalising glimpse of the
● 4:15-5:00 32%
‘Others thought it was like the perpetual roar of much revived but I’m still ● 5:00+ 20% Ring of Brodgar, a stone
beautiful.’ It’s both. clapping and cheering. wondering if I’ve enough circle to rival Stonehenge
With just under 500m and one of many Neolithic
of climb, it is not an easy monuments on the island.
course, made doubly It leaves me with the
challenging in this slightly giddy feeling
instance by the fact that that I have unfinished
the wind was blowing the business in Orkney.
wrong way (it being a I’ll definitely be back.
point-to-point route). The 2018 St Magnus Marathon
Clues to the power of the takes place on July 1.
wind on the island lie in birsayhall.com
its landscape. Trees are For information on reaching
almost entirely absent – and staying in Orkney, go to
those that thrive must visitorkney.com
huddle at the bottom of
valleys – but the island is
still verdant, with pillowy,
green hills and wide, open
plains in shades of green,
rust and yellow.
After four mostly NORTHERN
upward miles, we reach EXPOSURE
the highest point of the The St Magnus
Marathon is
route, gaining views of a real tester,
the Bay of Firth before but the sights
descending into the are magnificent
village of Finstown. and the medal is
suitably hefty
The route continues
to undulate gently, like
a rollercoaster for
beginners, along
drystone-walled lanes,
past fields of cattle and
Shetland ponies.
With just 63 runners in
the full marathon (and
a further 370 in the 10K
and 5K runs, both starting
near the marathon finish
P H OTO G R A P H S : K E N A M E R
at Birsay), I find myself

running alone much of the
time. Occasionally I spot
a flash of neon Lycra up
ahead and manage to reel
in a flagging runner. Other
times, it’s me who hears ORKNEY, UK

RACE NUMBERS YOU SAID IT
MAN VS COAST
The key igures behind this new trail race,* which takes
runners through 20+ miles of the rugged Cornish landscape
2003
THE YEAR THE RMS MÜLHEIM WAS SHIPWRECKED (YOU’LL SEE IT AT MILE 22)
City of Lincoln 10K
A quick dash followed
by a brilliant bash
SUPER SUPPORT AND

SOMETHING FOR EVERYONE
‘There’s always a great atmosphere,
with lots of people cheering along
22
Months of planning 935 18 the route – and it’s a mixed-ability
race so I would definitely do it again.’
GREAT RACE BUT TIME TO

— HAYLEYB74
that were needed Total elevation in metres. THE NUMBER OF

to make this event Plenty of climb, but there’s DISUSED TIN MINES PARK ONE SMALL PROBLEM
happen some swimming, too… YOU PASS ‘I’ve run this many times and have
always loved it. Sadly, this year,
parking issues (particularly when
trying to leave) let things down.’
900 EIGHT 4
— STEPHEN BURWELL
MUSIC TO THE EARS AND PLENTY

OF FUN AFTER THE EVENT
‘Brass bands, gospel choirs and live
Number of large,
bands playing on the route. And
The expected MILES OF MOORLAND YOU COVER sandy bays you
great family entertainment available
number of entrants DURING THE RACE run through
in the castle grounds afterwards.’
— INCEY LINCEY
2 103
122
THE HEIGHT
IN METRES OF
A RACE DESIGNED BY PEOPLE WHO
THE RUGGEDLY
KNOW WHAT IT’S LIKE OUT THERE
‘As flat as you’re going to get, given
BEAUTIFUL
the “undulations” in the area. You can
LAND’S END
also tell that it’s a race that has been
NUMBER OF LOCATIONS CLIFFS, The number of staff
organised by runners.’
FROM TV DRAMA WHERE THE who will be out on
— OLDE ENGLISH
POLDARK ON THE ROUTE RACE FINISHES the course
NOT THE CHEAPEST BUT THE
WO R D S : A D R I A N M O N T I . P H OTO G R A P H Y: G E T T Y, R U N F O R A L L
*The inaugural race is on July 7. Visit ratrace.com

BLING IS PRETTY IMPRESSIVE
‘At £30, it’s expensive for a 10K;
however, the medal was really good,
you get a technical T-shirt and I got a
PB despite the climb near the end.’
— JC07
A GREAT PLACE TO START

YOUR 10K RUNNING CAREER
‘My first 10K! My first race! And
what a day! Absolutely fabulous…
I didn’t want the day to end.’
— CLAIRE A BEL
This year’s race is on July 1.
Visit runforall.com

RACE
ROUTE RECCE
3KM 11KM
You’ll see You reach Friday Street, a tiny
SHERE 42
derelict hamlet with a large pond; the
pillboxes place was name-checked on Paul
(concrete Weller’s 1997 album Heavy Soul.
bunkers) left
Race director Mick Cain over from the
guides you along a Second World
marathon through War. These 14KM
formed a line Leith Hill. The
a hilly slice of Surrey START of defence top of Leith
Shere’s charm has been a draw for in case an Hill Tower is
‘The area is an ideal setting ilmmakers over the years. It was enemy the highest
for an ofroad trail run,’ says the backdrop for romantic comedy invasion point in south-
Cain. ‘We staged our irst The Holiday (2006), starring Jude reached the east England
race in 2012 with 110 runners and Law and Cameron Diaz. Surrey Hills. (313m).
received some really positive
feedback. The irst event was a
40km race, but we stuck a 2km loop
on it over the Greensand Ridge and
make it into a full marathon. Since
then, we’ve added a 10K event and, 38 40 02
more recently, a half marathon. It’s 36 06
a challenging course with at least 04
eight climbs, adding up to more
than 1,100m of ascent. But some Deerleap Wood
of the views are stunning, such START FINISH GOMSHALL 08
34
as the one from Leith Hill; on ALBURY WARREN
a clear day they say you can see
across 14 counties.’
This year’s race is on July 7.
32
Visit trekhireuk.com
Blackheath 10
ABINGER
30
Wotton Common 12
20KM
You climb Holmbury Hill, the site of Farley Heath
an Iron Age hill fort, before scaling Hurt Wood Pasture Wood
Pitch Hill straight afterwards. Both 18
28
are over 250m high, so buckle up! 16
14
Winterfold Forest 20
24 LEITH
26 22 HILL
300
250 FINISH
METRES
200
150
100
You’ll enjoy
29KM 50
0 2 4 6 8 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42
this: for the
Once you KILOMETRES inal kilometre
pass Farley you return
Heath, where down the
WO R D S : A D R I A N M O N T I . P H OTO G R A P H S : G E T T Y
the remains steep hill

of a Roman 30KM 34KM that you
temple lie Here you pass the You pass conquered at
Relax postrace
(there have site of the Chilworth Newlands the race start.
with music, a
been notable Gunpowder Mills, Corner, from Once you
barbecue,
archaeol- where ammunition and where Agatha cross the
refreshments
ogical inds), explosive materials Christie inish line,
and a bouncy
there is a were manufactured from vanished in relax on the
castle…just
stretch the 1620s until 1920 (at 1926. She grass with
what your tired
through one time it was the only turned up your well-
hamstrings and
Blackheath authorised gunpowder safely days earned medal
quads will be
Forest. producer in Britain). later. and T-shirt.
screaming for.

THE START LIST
Our selection of the best, fastest,
toughest, quirkiest and most
enjoyable UK races this month
Sway Carnival 5-Mile Run RW POLL

Part of a week-long carnival in the
village of Sway. If a rolling trail race The optimum
through the New Forest National number of
Park isn’t enough to persuade you to pre-race poos is:
enter, the carnival procession, kids’
disco and village fete should do the
trick. This year’s route will take in both
the wooded Wilverley Inclosure and
the more open Markway Inclosure.
49%
None, I like to live on
the edge
Hampshire, July 1,
swayvillage.co.uk/carnival
22%
One works for me
The Great Scottish
Tattie Run
Runners love potatoes, so you’ll be
pleased to hear you can combine the
two at The Great Scottish Tattie Run.
22% I follow the
two-poo rule
TRI THIS FOR SIZE
The only catch is you have to carry

the spuds on your back (20kg for The Festival of Endurance Castle Run Series
men, 10kg for women) and run
for a mile. Fortunately, you get to
take your bag of tatties home and
7%
As many as I can
squeeze out!
If the extra faff of triathlon training doesn’t appeal, but you’re still keen to
join the party, you will be pleased to hear the organisers of the Castle Triathlon
Series have launched a standalone full marathon (there’s a half, too). Run
turn them into chips/mash/roasties. through the grounds of Hever Castle along a mixture of closed roads and trails,
Edinburgh, July 1, and all without a wetsuit or bicycle in sight.
greatscottishevents.org.uk Kent, July 8, castletriathlonseries.co.uk/castle-run-series
in the countryside, before you return

RURAL IDYLL to the town for a snappy tour of its
parks and gardens. Sounds idyllic,
Eccup 10 Mile but the course is full of ups and
This one starts in the village of Eccup, downs – there’s a fairly challenging
just north of Leeds – some sights ascent at the six-mile mark, so pace
will be familiar to fans of Emmerdale. yourself accordingly and enjoy the
The long-running TV soap often long downhill to the finish.
makes use of the truly glorious Warwickshire, July 1,
countryside around the Eccup leamingtonspahalfmarathon.co.uk
reservoir, as does this undulating
10-miler on closed roads. Now in
its 25th year, it continues to be
one of the most popular events Race the Neighbours
on the Leeds running calendar. London’s Muswell Hill and East
Leeds, July 1, Finchley residents go head-to-head
NO GUTS, NO GLORY abbeyrunners.co.uk/eccup-10 in this friendly neighbourhood 10K
race, which is now in its fourth year.
Join over 450 local runners (plus a
Summer Gut Buster 10K few from further afield) at this
The original Gut Buster event – a mud-drenched race Leamington Spa surprisingly hilly event around the
in December that’s ideal for restless runners suffering Half Marathon leafy suburbs of north London.
from cabin fever during the festive break – has developed A new event for this handsome Runners declare allegiance to one
into a favourite. To cater for a growing fan base, the first Warwickshire town. With the postcode or the other, all times are
edition of the Summer Gut Buster follows the same 10K provisional route heading out of taken into account and the victors
course...minus the mud. And the cold. town, you’ll see quaint villages, are awarded the Cherry Tree Cup.
Berkshire, July 7, thegutbuster.co.uk picture-perfect farms and rolling hills London, July 1, racetheneighbours.com

START LIST RACE
David Shepherd Memorial

FOLLOW THE CLUES GOLDEN WONDER Glamaig Hill Race
This Isle of Skye event is one of the
Secret Half in the North Dorstone Dawdle 10K toughest events in the Scottish hill-
Aspiring sleuths will love this quirky This 10K has earned itself a solid running circuit. Don’t let a little thing
event. Teams of six meet at a secret reputation as a pleasant jaunt like gradient put you off what
location near Highgate before through Herefordshire’s Golden promises to be one of the most
attempting to solve what the Valley, but it’s far from plain sailing. enchanting races you ever survive.
organisers call an ‘abominable Set on quiet country lanes, the race Cast aside your fears about the risk
murder from 1873’. Armed with a will lull you into a false sense of of falling rocks or unforgiving scree,
map, runners then speed through security with a gentle early section and prepare to get lost in the mist.
the leafy streets of north London, – then the uphills take centre stage. Waterproof apparel is advised…
unearthing clues, interrogating But you will be rewarded with Isle of Skye, July 7, carnethy.com
suspects and extracting vital glorious views, good support and a
information along the way. barbecue. There’s also a 4km fun run. WE ASKED
London, July 1, secretlondonruns.com Hertfordshire, July 1, dorstone.org.uk READERS:
WHAT’S THE BEST
MOTIVATIONAL
BANNER YOU’VE
SEEN DURING A
RACE?
‘Pain is just French

for bread!’ – Paris
Marathon last year
– Callum Ford PT
‘You’re running this The Fen Gallop

better than Trump is The 10K Fen Gallop manages to pack
running our country.’
a variety of terrain into a short
– New York City
distance, so come prepared to
Marathon, 2017
– Lorna Mackenzie
navigate everything from asphalt
roads to dirt tracks and bridleways
‘Run as if you’re late before you hit the finish line at the
for church.’ – Dublin Willingham Recreation Ground.
Marathon There is also a four-mile option and
– Aine Kenny a mini sprint for younger runners.
Cambridgeshire, July 8,
‘Don’t trust a fart after
fengallop.co.uk
mile 20!’ – Brighton
Marathon, 2016
WO R D S : R H A LO U A L L E R H A N D. * BA S E D O N A N R W O N L I N E P O L L O F 397 R U N N E R S
Louise Campbell
‘Don’t be shit!’ – The Brainplant Sting

Yorkshire Marathon in the Tail 10K
– Karen Wilson The Sting has earned a reputation
as a friendly, fun event. The first
‘Congratulations, 7km will allow you to soak up the
you’re halfway,’
Lincolnshire countryside, but the
followed by another
final 3km take a sinister uphill turn
a few hundred yards
further, saying ‘Only
– the titular sting in the tail. The
joking, no you’re good news is that finishers will
not!’ It was an official be rewarded with free beer and
sponsor’s banner, sausages for their efforts. Seems fair.
too. – Comrades Lincolnshire, July 8,
Marathon caistorrunningclub.com
– Emerson Paul
The Ashbourne
Half Marathon
SNEAKY SNAKE A historic Derbyshire market town,
Ashbourne is the perfect spot for
aspiring hill runners who fancy
The Serpent Trail venturing into the Peak District.
If you’re a sucker for a challenge, this trail race will be right up your street. The town is known for its pubs,
Take your pick from the 10K or half marathon, or upgrade to some serious so the faster you whizz round the
ultra action with the 50km or 100km events. Expect a mixture of sandy paths, course, the sooner you get to enjoy
woodland tracks and quiet country roads – plus a few sneaky ascents – as you a postrace pint, or three.
make your way through the South Downs National Park. Peak District, July 8,
Hampshire, July 7, serpenttrailrace.com ashbournehalfmarathon.co.uk

START LIST RACE
FAMILY FUN
Big Fun Run Brighton 5K

The events in this series are untimed,
pressure-free runs held throughout
the UK from July to October. They
are a great way to introduce the kids
to your favourite pastime. Expect
fancy dress, a party atmosphere
and fun for all the family. Children
under five run for free. Start them
young, we say…
Brighton, Hove, July 14
bigfunrun.com/brighton
VIEW TO A THRILL
The Wales Marathon

Sign up for this event and you’ll find
yourself in the company of over
1,500 runners jostling for a good
time. The Wales Marathon starts
in Tenby, while the half joins the
field in Pembroke a couple of hours
later. Enjoy closed roads, spectacular
scenery and a raucous atmosphere at
the finish line, just a stone’s throw
from the seafront.
Wales, July 15, thewalesmarathon.com
COASTAL CRACKER
Jurassic Coast Challenge

This event is called a ‘challenge’ for a very good reason: it’s 100km along
Dorset’s gorgeous coast, from Poole harbour to Bridport. You can run, jog or
walk the entire distance (with rest stops every 12.5km), or join participants
for the first or second half. And if even that sounds too much, there’s a 27km
FOLLOW THE RIVER ‘first quarter’ option. Whichever you choose, you’re in for a treat.
RW ONLINE
Poole, July 21-22, jurassiccoastchallenge.com RACE LISTINGS
Thirsty
Down Tow Up Flow for more?
Half Marathon Simply go to
Denholme Doddle Giant’s Trail Race
P H OTO G R A P H S : DAV E C OX (J U R A S S I C C OAS T )
This point-to-point 13-miler along runnersworld.

the Thames towpath alternates Don’t be fooled by the name – the Belfast’s answer to Stonehenge, the co.uk/events,
direction every year. This year it’s Denholme Doddle is a serious offroad Giant’s Ring is a Neolithic monument the UK’s most
‘Up Flow’, so it starts in Windsor and adventure through Pennine moorland predating the Egyptian pyramids, comprehensive
finishes in Marlow, taking in the in Brontë country. Runners tackle and the perfect spot to stage a pulse- race database,
riverside sights of Maidenhead, 27 miles of sometimes demanding racing twilight 10K. Race through where you can
Cookham and Bourne End along terrain before returning to the village ancient forest trails, rolling pastures search over
the way. Reassuringly flat and of Denholme. All proceeds go to the and along the Lagan towpath before 4,500 races
wonderfully scenic, no matter Mpika Village of Hope, a charity that finishing at the Dub playing fields by location,
which way you’re facing. cares for orphans in Zambia. just south of the capital city. terrain,
Windsor, Berkshire, July 22, Bradford, West Yorkshire, July 21, Belfast, Northern Ireland, July 27, distance
purplepatchrunning.com denholmedoddle.com dubrunners.club and more.

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I’M A RUNNER
SOPHIE RAWORTH
THE BBC BROADCASTER ON THE MARATHON DES SABLES AND HER BEST RACE EVER
THE MEDAL I’M MOST PROUD of is the

one for the Marathon des Sables
[MdS]. I’ve never been so frightened
and out of my depth than when I
signed up for that race. The week
‘Compared before it, I wanted to pull out. I was
with most so panicked. To have completed it,
sports, running and to have done quite well in it, is
is easy to it in so satisfying. It was the first time
around a job’ I’ve cried crossing the finish line.
OUT OF 1,078 PARTICIPANTS at the

MdS, only 175 were women. Since
I’ve come back I’ve encouraged
lots of women to do it, or other
multi-day races. It’s amazingly
rewarding. The lifestyle is very
basic, but I loved that simplicity.
COMPARED WITH MOST SPORTS ,

running is easy to fit in around a
job. I can run to or from work. At
the weekend, when I do my longer
runs, I get up early. I don’t want to
be away from the kids too much, so
I fit it in around them.
MY GREATEST EVER run was last

year’s London Marathon. I achieved
something I never thought I could:
a sub-3:30 time. I trained really
hard and to be able to pull it off on
the day felt brilliant. The older I
get, the faster I get. There are very
few sports you can say that about.
IF I COULD GO FOR A RUN with anyone,

it would be Kathrine Switzer. I had
a chat with her before this year’s
London Marathon. It’s extraordinary
to think that when she first ran
Boston [1967], women weren’t
allowed to run the marathon. I love
the determination she had to do it. I N T E R V I E W: R I C K P E A R S O N . P H OTO G R A P H : TO M WAT K I N S
RUNNING FRIENDS are food for the

soul. It’s that shared enthusiasm for
I RAN A BIT AT SCHOOL. I was a 400m line in three and a half hours. She Follow Sophie’s something that gives you so much.
runner. Then I didn’t run again until said, ‘I owe it all to [coaches] Karen running on Twitter Susie Chan [ultrarunner] has
I was 36, after I‘d had my second Weir and Matt Roberts.’ I contacted @Raworthontherun become one of my best friends.
child. Brendan Foster asked me if I’d Karen and signed up to be trained I would never had done any
do the Great North Run. I thought by her. In 2011, I ran my first ultrarunning if I hadn’t met her.
it would be a good way to lose baby marathon and haven’t looked back.
weight and it was a challenge. IF I COULD DESCRIBE MYSELF as a
I TAKE MY TRAINERS with me runner in one word it would be
BACK THEN, I could never imagine everywhere. If I go and stay with ‘happy’. Running makes me so
running a full marathon. Then, in friends, or to cities abroad, I’ll head happy. I’m sure it’s partly the
2010, I was watching the London out and explore. I don’t really like endorphins. But I also love the
Marathon and saw Jenni Falconer, running on pavement. I like being challenge, I love the training
the TV presenter, cross the finish out in the greenery. and I do love a good medal.

The Transformation Issue: Your Best Shape Ever!

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The Transformation Issue: Your Best Shape Ever!

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THE TRANSFORMATION ISSUE

REGULARS WARM-UPS HUMAN RACE FEATURES COACH GEAR RACE

THE TRANSFORMATION ISSUE

P H OTO G R A P H S : L A R S E N & TA L B E R T ( T H I S PAG E ) , G E T T Y (C H I L L I )

004 RUNNERSWORLD.CO.UK JULY 2018

JULY 2018 RUNNERSWORLD.CO.UK 005

AFTER THE RUN

RUNNER Sim Benson

SEND YOUR RAVE RUN PICS TO

010 RUNNERSWORLD.CO.UK JULY 2018

NEW EVIDENCE might dismay those who

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times had longer second-

Looking to improve participants undertook a series of tests,

JULY 2018 RUNNERSWORLD.CO.UK 013

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RUNNING ON are very low that you’ll

THE BRAIN Lane suggests planning

Running helps the brain

Senior author Jef

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MORE AND MORE athletes are using vibration

TAKE THE PULSE

Massage Ball This gizmo most, 30 minutes at a time.

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‘THE PAIN OF RUNNING a race is nothing

022 RUNNERSWORLD.CO.UK JULY 2018

their life for the better,’

he says. ‘Before I started

MAKING A CHANGE TALK TO SOMEONE GET ACTIVE GIVE SOMETHING BACK

LEWIS SUFFERED A DEVASTATING LOSS.

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OCTOBER, 2017: Tim Don was

024 RUNNERSWORLD.CO.UK JULY 2018

RACE SUPERSTITIONS ARE FOR

026 RUNNERSWORLD.CO.UK JULY 2018

In 2016, 39-year-old Liverpudlian

APPROXIMATE NUMBER OF STEPS TAKEN

When making the 220-mile journey

Miles he ran. He zigzagged rather a lot

6HDQ&RQZD\·VQHZERRNRunning Britain  JULY 2018 RUNNERSWORLD.CO.UK 027

HOWGILL FELLS what a standout job they do, caring

028 RUNNERSWORLD.CO.UK JULY 2018

10 years my senior and while he’s

I am, had had a stroke due to high WE ASK, YOU ANSWER

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LOVE MEANS NEVER HAVING

030 RUNNERSWORLD.CO.UK JULY 2018

FOR ANYONE who has ever

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Cunning hacks, neat tricks,

032 RUNNERSWORLD.CO.UK JULY 2018

Put cheat days

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found 200mg of cafeine

034 RUNNERSWORLD.CO.UK JULY 2018

Jerky breakfast time, even if you

Twiglets Milk your recovery

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Juice up your metabolism

036 RUNNERSWORLD.CO.UK JULY 2018

Ice and easy

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6HDQ&RQZD\·VQHZERRNRunning Britain JULY 2018 RUNNERSWORLD.CO.UK 027