Women's Running UK - April 2024

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Hello!
issue 172 || APRIL 2024
Happy April! Now we’re

firmly in spring, and we’re
you to cover bigger distances, greater
elevation and trickier terrain than road
This month we...
all a good deal happier, I races tend to offer. And for those of us ...aimed high
want to share a story that who aren’t out to win an ultra, it creates And discovered skyrunning on page 68
made my blood space for us to drink in the views, and fill
(fleetingly) boil – because up on flapjacks.
I know we can handle it. I’m hoping to do two this year, and I’m
Someone I know was on a coastal walk not going to be training for them
recently when they were overtaken by a anywhere near as seriously as I have done
group of ultrarunners. This person for marathons. Firstly, because no one
gleefully told me how these runners were ever asks you what time you finished an
wearing all the gear, and clutching poles ultra in so I don’t have those pressures,
– but they had the audacity to walk up the and secondly because I will be using my
hills. “They weren’t even running!” walking strategies on the uphills. My only
I was gobsmacked, of course – ambition is to enjoy the day out, eat all the ...built strength
blooming cheek! – but it also pulled me food, and return home knackered and With our Swiss ball workout on page 76
up short: it’s easy to forget that of course happy with a head full of views, and a
not everyone understands that walking is mind fully reset.
a fundamental part of ultrarunning. If you’ve never considered an ultra
This lack of understanding is because you think it’s too far or too hard,
potentially damaging. Because that turn to page 32 for everything you ever
important walking part of ultrarunning needed to know, and remember this:
hasn’t reached the public consciousness walking during a run still means you’ve
yet, it means that there are many runners been for a run. You’ve just run like an
out there who wouldn’t consider taking ultrarunner, that’s all.
on an ultra, thinking that because an
ultramarathon is longer than a marathon, Happy running! ...ate well
With the protein we need on page 84
it’s also harder than one.
Of course they can be hard, but
crucially, they needn’t be as hard as you
think: mostly because ultrarunning
encourages you to use walking
strategically. Strategic walking enables Esther Newman Editor
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Women’s Running Podcast
With you every step

Women’s Running is your community: a supportive place for all people who identify as women who love to run. Each issue is packed with advice
on training, nutrition and kit, alongside inspirational real-life runners’ stories. Whether you’re considering your first ever run or you regularly take part
in races, Women’s Running will help you run better. Running is about more than just putting one foot in front of the other: it’s about who we are.
Contents issue 172 || APRIL 2024
24
Yaz Johnson won’t give up
until she’s got that big Six
Majors marathon medal
around her neck
Spring sale! Get Women’s

Running for just £3.5O an issue
20 Subscribe this spring for just £3.50 an issue and we will
send Women’s Running straight to your home with free
postage and packaging – saving 42% on the cover price. Scan
the QR code or visit womensrunning.co.uk/spring24
Lifestyle
8 Headlines. Breaking down
barriers for women and girls
10 New gear. We’re all about
the in-betweeny season
11 How do I… Maximise the
32
Yes, you can ace an
ultra! Expand your
benefits of CoQ10 in my diet? horizons right now
12 Health. Turn to turmeric for
performance and recovery
13 Why I run. Rosie Allister on
raising money for the Samaritans
14 Fuel. Vampire-busting garlic
can boost your circulation
15 Life coach. You’re always a
beginner at something in life…
ON THE 16 Clinic. All you need to know

to keep blisters at bay
COVER
18 My best race. Zip Allen on
how NY shone against the odds
19 Debate. Should recreational
Kit: SportsShoes.com runners bother with the gym?
Photography: Joseph Branston
Coach
24
Warrior
This issue’s inspiring cover
star, Yaz, tells us about the
marathon exchange she’s
44 Running Skills: lace up, it’s
time for our lowdown on shoes.
From the tongue to the toe box,
we explain all there is to know
52
Marathon plans
don’t have to
doing with SportShoes about running trainers be fun-free
52 Train for a marathon – and
40 have fun along the way
68
80 Perfect form: resistance
Tales from the Pod A simple 16-week plan that will
band standing glute lift. Fire up
Esther and Holly are both get you ready for race day – and
with a smile on the dial that gluteus maximus with
smashing their half training at
a simple at-home drill
the mo (much to their surprise!) 56 How I train. Ultra athlete,
Natalie Dau
44 Features
Running shoes
The ultimate guide to buying the 22 Trail running. Sabrina’s
best trainers for you, and the back and she’s all about the
running you do importance of walking
24 Warrior: Yaz Johnson
52 Yaz tells us how an introduction
Train for a to a London run club has
marathon changed her life forever
58
Our 16-week marathon training 32 Ultrarunning guide for
A new crop
plan focuses on enjoying it beginners. Don’t sign yourself Will skyrunning
of trainers
be your next
in full bloom off those longer distances
68 natural high?
40 Tales from the Pod. Esther
Aim high and Holly are training for the
Bored of pavements? Try taking Kit same distance at the same time Regulars
to the skies…
57 Essential kit. Hold on to your 84 The power of protein. How 30 Running Mates. Life’s big
84 wallets, we’re spoiling you with much, what type, when and how questions answered by you
Protein power shoes, coats, tops and socks often? We have all the answers
90 Support Network. Our
84
How much should you have 66 Tech. If Bond was a runner, panel of experts answer your
and when should you have it? Q would love this little lot questions on ultra training,
weight management, new run
90 Bootcamp kit brands and more
Sports massage 92 Race. Esther has a Gaudi
Are regular massages actually 68 Running in the moutains
beneficial for runners? Our deep-dive into skyrunning good time in Barcelona
reveals the ultimate high for 96 Events. Pens out, calendars at
96 trail runners the ready. Whether it’s far flung
Summer races 76 Stability ball workout Eight or just around the corner, your
You deserve a treat with a start moves that will build strength, next race is waiting for you
line, finish line, shiny medal balance and cordination and 98 Footnotes. Amputee athlete,
Make sure you
and a big feed afterwards boost your run performance get the protein Jacky Hunt-Broersma
you need
womensrunning.co.uk APRIL 2024|| Women’s Running || 5

theteam
senior Editor Esther Newman
senior art editor Alex Duce
sub editor Rachel Ifans
issue 172 || APRIL 2024
fitness editor Tina Chantrey
Digital Editor Holly Taylor
Digital ASSISTANT Kate Sellers
We couldn’t have Contributors

Emma Kirk-Odunubi, Lisa Jackson,
done it without…
Anna Harding, Lucy Waterlow, Anne-Marie
Lategan, Laura Fountain, Liz Hollis,
Louise Pyne, Sabrina Pace-Humphreys,
Keri Wallace, Lydia Willgress
Emma Lucy head of Advertising sales
Kirk-Odunubi Waterlow Megan Gibbings 01225 489984
Emma is a sports Lucy is a journalist megan.gibbings@anthem.co.uk
scientist and who started running
strength coach who aged 10, inspired by Senior Advertising Executive
has worked in the her marathon-mad Tiffany Jackson
running industry for dad and elite athlete tiffany.jackson@anthem.co.uk
over 15 years and, sister. She’s the Licensing Regina Erak
with her partner, set up Bulletproof Athletic ghostwriter of books Run Mummy Run, Nell regina.erak@globalworks.co.uk
(bulletproofathletic.com) to empower McAndrew’s Guide to Running, and Mimi
runners to achieve their goals. This issue, Anderson’s Beyond Impossible and Limitless. head of marketing Cara Northcott
she tackles blisters: what are they, why are She’s a qualified British Athletics coach on a Creative Director Jenny Cook
they affecting you, how can you fix them, mission to help others love running as much
and how can you prevent them from as she does. This issue, Lucy broke down DEPUTY Managing Director
occurring again? Head over to page 16. those ultra marathon barriers on page 32. Sally FitzGerald
Managing Director Simon Lewis
CEO Jon Bickley
Cover & Warrior photography
© Joseph Branston
Thanks to SportShoes.com / New Balance
Images © Getty Images
Print
William Gibbons & Sons Ltd
+44 (0) 1902 730011
Distributed by
Marketforce UK
Rachel Keri 121-141 Westbourne Terrace,
Ifans Wallace London W2 6QA
0330 390 6464 | Hello@Marketforce.co.uk
Rachel is a journalist Keri is a trail running
who writes about guide and mountain
travel and running leader for Girls on PPA IPA Podcast of the Year
for publications such Hills, based in the 2021, 2022 & 2023
as the Independent, Scottish Highlands. BSME Diversity and Inclusion
National Geographic, She teaches Award 2022
Rough Guides and Glorious Sport. She has navigation skills, running with poles and
been running for decades and has a love/ mountain safety courses for women seeking
hate relationship with races; mostly, she to take up walking or running in the UK
just loves running for the sake of running. mountains. This issue she explores her love
This issue, Rachel interviewed our Warrior of skyrunning, and explains how we can Anthem Publishing
Yaz; the perfect tonic to cure her long-winter all get a piece of the action, whether it’s Piccadilly House,
running blues and inspire her all over again, mountain running, scrambling or climbing London Road,
that we love, on page 68. Bath BA1 6PL
on page 24.
+44 (0) 1225 489 984
All paper used in this publication comes

from responsibly managed forests
All content copyright Anthem Publishing Ltd 2024. All rights

reserved. While we make every effort to ensure the factual
content of Women's Running magazine is correct, we cannot
take any responsibility nor be held accountable for any factual
errors printed. Please make every effort to check quoted
prices and product specifications with manufacturers prior to
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Where possible, we acknowledge the copyright holder.
6 || Women’s Running || APRIL 2024 womensrunning.co.uk

Headlines || People || Food || Kit || Health || Opinion
womensrunning.co.uk APRIL 2024 || Women’s Running || 7

lifestyle || Headlines
HEADLINES
© WWW.ASICS.COM/GB/EN-GB/MK/MOVE-HER-MIND
The people, campaigns, research
and updates making an impact in our
running community this month
ACTION TO GET
WOMEN MOVING
Asics gender exercise gap study
shows over half of UK women are
dropping out of exercise
here is a positive link between challenging society’s gendered

T women’s exercise levels and expectations, would support them in
their mental health. The more moving more.”
women move, the better they feel. But, As part of International Women’s Day,
over half (56%) of women in the UK are Asics launched their Move Her Mind
not exercising as much as they would like platform to recognise the incredible
and are missing out on the physical and impact of remarkable organisations and
mental benefits, according to a study individuals, who are actively dismantling
from Asics. barriers for women in exercise and sport.
Women face a myriad barriers to They’re also inviting people to submit
exercise throughout their lifetime and what they’re doing to help women move,
men’s perceptions of these barriers can as well as sharing their own resources.
sometimes be very different to the reality. Visit the Move Her Mind platform to
Encouragingly, people around the world get involved: asics.com/gb/en-gb/mk/
are working to break barriers for women move-her-mind
in sport; Asics is one such company that
150
is shining a light on women’s stories with
its new platform, Move Her Mind. ANEWCHAPTER
A new Asics study shows that women
report feeling 52% happier, 50% more FORTHISGIRLCAN
energised, 48% more confident, 67% less CLASSES
stressed and 80% less frustrated when
regularly exercising. The study lead, Dr
Dee Dlugonski, Assistant Professor at
MINUTES As part of its mission to help more women
be physically active, This Girl Can classes,
Sports Medicine Research Institute,

The number of traditionally providing routines for
instructors to teach, will soon focus on
University of Kentucky said: “When minutes of activity supporting group exercise instructors to
asked what could help, women noted that that healthy pregnant increase the appeal of their classes to less
active women. The new look will be
making movement more accessible, and postnatal women launched later this year. If you want to get
inclusive and recognised, while are encouraged to involved, visit thisgirlcan.co.uk
accumulate every week
(According to a study conducted by the
8 || Women’s Running || APRIL 2024 Active Pregnancy Foundation)
MAKE SPACE FOR GIRLS This month.
esearch from
we love..
R Make Space For
Girls, which
campaigns for facilities
and public spaces for teenage
girls, has shown that the
majority of young girls feel
unsafe in local parks.
The organisation works on
a range of projects to improve
parks and other outdoor
spaces in order to support
opportunities for teenage girls ReviveZestActive
and improve their mental and £29.99,reviveactive.com
Muscle function, immune system,
physical wellbeing, and their energy and mental wellbeing are
access to public space. Their all boosted by this supplement.
Parkwatch Report in 2023 Another distressing statistic is being a big part of feeling And you’re also getting vitamins
B12, B6, C and D, zinc, copper,
shows that 90% of teenage that just 22% of teenage girls unsafe. Find more about the folate and selenium.
facilities in parks are mostly thought their local parks were campaign’s calls for change:
used by boys and young men. safe, with sexual harassment makespaceforgirls.co.uk
33% of men
don’t wear anything underneath
their exercise clothes, in comparison
to 16% of women. Oo-er! FforRe:BondMask
£60,fforhair.com/re-bond-mask
Ideal to build back hair strength
(According to a study by Tap Warehouse, tapwarehouse.com) after the winter, this powerful
leave-in hair conditioning
treatment soaks your hair with
plant-based natural peptides.
REALISTICRACETIMES World silver and

Research from Fetcheveryone
(fetcheveryone.com) has found that
many of the tools we use to predict
bronze for Brits!
This year’s Indoor World Championships, held in Glasgow at
race-day times, such as marathon pace
the beginning of March, saw bronze medals for two of the
calculators, are incorrect. Ian Williams
UK’s best runners, as well as world gold for Molly Caudery
from Fetcheveryone believes this is
(pictured) in the pole vault. Jemma Reekie secured her first
because predictive tools are traditionally
major senior medal, a silver, in the 800m, beaten only by
based on a small set of fast-end runners.
Ethiopian Tsige Duguma. The British 4 x 400m relay quartet
Fetcheveryone also discovered that if
set a new national record as they took home the bronze.
a man and woman have identical half
marathon bests, the woman will be faster
over marathon distance. For example, if ClearspringOrganic
you plug a half marathon time of 1:45 JapaneseKuwaMatcha
into a predictor, the men’s marathon MulberryLeafPowder
prediction is 4:01:06, whereas the £8.99,clearspring.co.uk
women’s is 3:52:47. This finely ground powder is
If you want to read more about how to made using mulberry leaves
so it’s naturally caffeine free. A
smash your next marathon time, log on
zero-caffeine alternative if you
to: fetcheveryone.com/ enjoy Matcha but wish to reduce
marathonpacecalculator or avoid caffeine pre-race.

lifestyle || New gear || How do I...?
STAR
NEW GEAR
BUY
Inject some new life into your run kit drawer with these light,
bright – but still cosy! – togs for spring
Spring to
the finish
Training for London Marathon
– or another spring road race?
This updated version of New
Balance’s Fuelcell Supercomp
Elite (we’re now on v4) will propel
you to a PB, with its thinner
carbon plate and strategic
midsole voids. This, alongside
the FuelCell midsole, means
greater energy and a smoother
ride. They’re light, bright
and incredibly fast.
Just like you!
£260, newbalance.co.uk
Bow WOW
White lights If you’re out walking or running with
Castore’s Active Long your dog this spring, protect them from
Sleeve T-Shirt is thick April showers with a tails.com X Gill 2
enough to keep you warm 2-in-1 dog coat. It is cleverly made from
without causing you to offcuts of the Gill OS2 range, so your
overheat… so perfect for pooch and you can twin up for outdoor
early spring runs. It has a fun. The coat features reflective patches,
high level of stretch and a a hi-vis panel and reflective webbing for
well-designed athletic fit. increased visibility in low light conditions, Fitness can jog on
Its V-neck helps keep you as well as a detachable insulated lining. Vuori’s Performance Joggers are made
cool, it’s lightweight and It has adjustable quick release buckles with their super-soft DreamKnit fabric to
dries in a jiffy. and a harness attachment point. ensure ultimate comfort. Light and silky
£48, castore.com £18, gb.gillmarine.com with a roomy fit, we think they are made
for lounging, but if you really have to, you
can also get active in these crop legs too.
If light grey isn’t your jam, choose from
the vast array of other colours.
Warm me up, cool me down £95, vuoriclothing.co.uk
The Tracksmith Fens Fleece is so versatile it offers
both cold-weather protection and a lightness that
will see you through your high-frequency
intervals. With anatomical zones targeting wind
protection plus strategically placed ribbed panels
for ventilation, it aces most weather conditions. ECO Green inside
and out
It’s made from Bluesign and OEKO-TEX CHAMPION Smeg’s all-new personal
chemical-free and sustainably certified fabric. TECH
£198, tracksmith.com blender is a mini marvel for
any fitness fanatic. A
compact and convenient
way to whip up shakes,
smoothies, soups and
juices, it’s the ideal gadget
for those on the go. Tthe
blender’s bottles have been
made from Tritan Renew,
boasting 50% certified
recycled content. £109.99,
shop.smeguk.com

how do i...?
How do I use CoQ10

to benefit my running fitness?
CoQ10 is critical for cellular energy, supporting
brain health, muscle function, vascular and respiration capability.
Should you be taking it to improve your running?
C
o-Enzyme Q10 have insufficient digestion (a
(CoQ10) is a lack of digestive enzymes or
vitamin-like low stomach acid). In these
substance produced cases, it might worth
naturally in the body, within considering a supplement of
all cells (except red blood CoQ10 so that you can meet the
cells), and particularly those fuel demands of your body.
with high energy requirements,
and turnover, such as the Want to know more?
heart, brain, liver, kidney CoQ10 is best taken with
and muscles. complementary co-factors
“These crucial organs (nutrients that help facilitate the
consume energy at a much usage of another substance
higher rate within the body, and maximise its efficacy),
than the organ of your skin,” such as a B-complex which is
says Nicola Sainty, a nutritional also crucial in supporting the
therapist at Revive Active production of ATP (our body’s
(reviveactive.com). energy currency produced in
To produce energy, we the mitochondria). “As CoQ10 is
have tiny micro-organs, or a fat-soluble compound, it’s
organelles, within our cells also best taken with a meal for
called mitochondria, often maximum absorption,”
referred to as the ‘powerhouse’ suggests Nicola.
of the cell. “The more energy an To replete and bolster your
organ needs, the more || It can be a challenge to CoQ10 levels, particularly with
mitochondria it contains. For
instance, skin cells contain a extract enough CoQ10 from a higher energy turnover rate,
you may need to allow a period
few hundred in each whilst
heart cells contain between
foods to keep up with the between four to 12 weeks to
feel full benefits. This will be
5,000 to 8,000 mitochondria demands of your body || dependent on your age, energy
– mind blowing!” adds Nicola. expenditure, how much you
When we can’t keep up As a potent antioxidant, exercise, therefore it can train, how regularly you run, as
with the mitochondrial need of it protects cells from support a faster recovery and well as the distance and speed
CoQ10 (supply vs demand), the damage (free radicals). It also help reduce muscle soreness you track at. You also need to
mitochondria can become promotes skin and oral health, post run,” she says. consider underlying conditions
damaged, die off, or stop effective DNA replication and Consuming CoQ10-rich or comorbidities, or any
functioning well. “This can lead healthy ageing. foods as a regular part of medications you’re taking.
to a decrease in available CoQ10 is best known your diet can provide a Revive Active CoQ10
energy, manifesting in varying in two forms as Ubiquinol or consistent intake of this supplements are available at
ways such as muscle fatigue, Ubiqinone. It can easily essential nutrient to bolster reviveactive.com, priced at
a feeling of ‘heavy legs’, switch between the two your body’s own production. £28.95 for 30 capsules, or their
foggy thinking, loss of focus, within the body to perform “It can be a challenge to Revive Active sachets are
slower recall and response cross-functionally, depending extract enough CoQ10 from £49.95 for 30.
time, even premature skin on what the mitochondria need. foods to keep up with the As with any supplement,
ageing,” she explains. demands of your body,” states check with your GP if you are on
During exercise, you may How can CoQ10 Nicola, “particularly in intense prescribed medication before
notice that you are ‘running benefit your exercise, as you age or if you proceeding to take.
out of steam’ or not being able running fitness?
to perform to your optimum As CoQ10 is critical for
potential and capabilities. producing cellular energy,
“CoQ10 literally helps you have an increased need to
convert the food you consume be able to tap into that source
into energy that you can use,” quickly while running. “Exercise
adds Nicola. “Good food places a higher demand on
sources of CoQ10 include your heart to be able pump
organ meats, fatty fish, blood to your muscles,
seafood, venison, beef and delivering essential nutrients
poultry, pistachios, peanuts, to keep them firing,” says
sesame seeds and cruciferous Nicola. “Energy is also required
vegetables,” she says. to repair muscle tissue post

Lifestyle || Health || Why I run The best way
to test – at home
Home-testing kits from Neovos
are a good way to arm yourself
HEALTH
with knowledge about your gut
health and general nutrition. The
Functional Gut Test measures the
short chain fatty acids, which are
vital for gut health and mental
The latest nutrition, beauty and health headlines. health. The Compositional Gut
Test gives a targeted approach to
Because running doesn’t end at your feet find out specifically which bacteria
found that turmeric need a boost to support gut health
supplementation and overall health. The Advanced
resulted in 77% less leg Gut Test finds out what bacteria
muscle soreness, 106% you have and how well they are
less whole-body muscle performing. The Vitamin D Test
soreness and a identifies the levels of the vitamin
whopping 1,082% in your body and recommends
decrease of an how to boost levels, and the
inflammation blood Omega 3 Test measures your
marker when tested fatty acids, which are the building
64-hours post-match. blocks of cells in brain and body.
Dr Ian Varley, From £35, neovos.com
Associate Professor in
Exercise Physiology at Magical magnesium
the School of Science muscle repair
TURMERIC AIDS
and Technology, BetterYou Magnesium Muscle
Nottingham Trent Body Spray is packed full of
magnesium, lemon oil, arnica
PERFORMANCE AND
University said: “What
these findings and capsicum to help relax
demonstrate is that the your muscles and speed up
RECOVERY supplementation of
turmeric results in
lower C-reaction
recovery time. Magnesium is
vital for optimal muscle
contraction, skeletal strength and
study has Nottingham Trent Curcumin, the key protein [inflammation energy production and it assists
A found that University, explored active ingredient in marker] as well as in sustaining the high
oxygen consumption
turmeric whether a turmeric turmeric, is a dietary significantly decreased
supplementation has a supplement could compound with subjective soreness [leg necessary for
positive impact on enhance recovery in anti-inflammatory and body] in turmeric athletic performance.
recovery for elite male footballers. properties that has users three-days Use this spray to
professional athletes, It found that previously been shown following match-play.” help replenish
reducing muscle supplementation with to provide these The Turmeric Co. magnesium,
damage and soreness raw turmeric, in the benefits when taken in provides a range of support optimal
post-exercise. This pilot form of The Turmeric a bioavailable form. flavours and each performance
study of Rotherham Co.’s Raw Turmeric When comparing formula comes in a during training
United’s first-team Original shot, reduces athletes consuming recyclable bottle for and aid muscle
players, conducted in inflammation and turmeric with those easy consumption. recovery. £13.95,
partnership with soreness post-exercise. that didn’t, the study theturmeric.co betteryou.com
Mythbuster
3OF THE BEST TEAS bestf
naturaolr
boost bestfor
Idon’tneedto
worryaboutlack
ofsleepaffecting
riseand mytraining
shine With the average Brit surviving on
just six hours sleep a night –
r amounting to an annual deficit of
bestfroun 30 days – you may be negatively
post- e
car affecting your running if you’re
not getting enough shut-eye.
When you run, your muscles
experience micro damage to the
tissues, including muscle protein
Tea & Tonic Ginger Turmeric Mother Cuppa Tea Pukka Morning Berry Tea breakdown. Sleep releases
Tonic Wellness Tea £8.99, mothercuppatea.com £4.99, pukkaherbs.com hormones that aid in muscle
£16, teaandtonic.co.uk Try these three blended herbal teas An organic, caffeine-free blend of bold protein synthesis, and help to
If you’re feeling run down after a for women that promise to help you flavours and uplifting rooibos and repair this damage. Eight hours
workout, this delicious warming energise, hydrate and relax. They hibiscus flower. Let it gently awaken per night is recommended, and
Ginger Turmeric Wellness Tea not only contain natural flavourings, zero you for a positive start to the day, with recent research from Lingo
helps balance stress but also supports caffeine and calories, giving you the a burst of blackcurrant, blackberry (hellolingo.com) has pointed the
your immune system. superfood alternative to coffee. and blueberry notes.
finger at poor nutrition as one
culprit for impeding sleep. So,
listen up – it’s time to stop eating
quick-fix foods, such as
12 || Women’s Running || APRIL 2024 high-sugar snacks, late at night.
How did you get Where’s your
into running? favourite place
I did a bit of running to run?
at school, but l had a The park nearest to my
break with illness and house. It’s my favourite
re-discovered running because it’s achievable
in my late 20s. even on busy days.
What do you How do you fit

remember about in training?
your first race? Where possible, I
I did my first mass run to work and to
participation race with my volunteering at
a friend, who I still run Samaritans. If I can’t
with when I’m in her do those, I get my gear
city nearly 20 years later! ready the night before
It was a city 10K and I and as soon as my dog
remember having no sees my trainers are
idea what I was doing. out in the morning,
I hadn’t even realised I she does the rest of
would need safety pins the motivation.
for my race number
and so my friend lent What’s your
me some of hers and we favourite piece
both ran with flapping of kit?
half-affixed numbers. Rosie is back My running pack.
at the London On different days you’ll
Marathon this year
Which race find it containing work
are you most
Why i run
stuff, dog biscuits and
Dr Rosie Allister
proud of? water bowl, technical
The London Marathon kit for the hills, supplies
2013. I had been at the for an ultra-race, or
Boston Marathon when my phone headphones
the bombing occurred Juggling her busy life as a doctor as well as a Samaritans for Samaritans
and was due to run the volunteer, Rosie is also raising money for the charity volunteering.
London Marathon six by running the London Marathon this year
days later. There was What has running
uncertainty about whether About ROSIE taught you?
the London race would go Rosie joined Samaritans 20 years ago after losing a friend That keeping going, one
ahead but on the day more to suicide. She will be taking on the 2024 London Marathon step at a time, can surprise me.
for Samaritans, the charity partner of the year, to raise
supporters than ever seemed funds and awareness for suicide prevention. To donate visit
And that difficult things can
to have turned out, and lots had 2024tcslondonmarathon.enthuse.com/pf/rosie-allister be very different with the right
made signs showing support for people around you…
a city and community that was
hurting. Total strangers
coming together
through sport and Rosie wa
s in
caring about each hen the
Boston w ppened
g ha
other is something bombin
I love about the
running community.
The support at London
that day is something
I will never forget and
going back to London
and running it for
Samaritans this year is
very poignant. Samaritans
support so many people
in difficult times.

lifestyle || Fuel || Life coach
EAT WELL
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This mwonomthen’s
life coach
Laura Fountain is a running coach, a personal trainer, a marathon
runner and the author of The Lazy Runner and Tricurious. She is running a
new Marathon Squad for spring: lazygirlrunning.com/marathon-squad
wise
Follow Laura @lazygirlrunning
WE ALL BRING OUR

OWN STRENGTHS
F
or the past couple of months, I’ve been to worry about anyone else. After a while, I
going to a weekly circuits class. It’s a started to realise that everyone else was
very no-frills, pay-as-you go class in a doing the same. They were focussing on There is No Wall
local leisure centre and I love it. That their own moves and not noticing me. Allie Bailey
said, while the class is happening, I’ll often As the weeks have gone on and I’ve chatted £14.95, Vertebrate Publishing
dispute the fact that I’m enjoying it. There’s a to people, I’ve realised that we all have A brutally honest account
of alcoholism, depression
really diverse mix of people in the class: men different bits of the class that we struggle and mental breakdowns along
and women from different backgrounds and with, and others that we breeze through by with some ultra running.
with different body types. comparison. While I can’t deadlift anything
When I first went, I was nervous about near the weight that some of the bigger guys
what I would encounter. I’m pretty fit from in the class are picking up, to me the shuttle
running, and I know the moves, but I’m not runs are a chance to catch my breath and
that strong when it comes to picking up relax. I’ll forever do push-ups on my knees,
but when it comes to jumping
|| It felt like everyone else onto a box, I’ll always choose the
had been going for ever|| bigger one.
Strength and fitness doesn’t
heavy objects and I’m definitely not fast if look just one way – in terms of what our
asked to pick something up repeatedly. bodies look like and how we’re performing.
It felt like everyone else in the class had In running, our strengths and weaknesses
been going for ever; they all chatted at the vary too. While it may be less obvious than
Unshrinking: How
start and I began to worry that I was out of in a circuits class, different runners have to Fight Fatphobia
place. The instructor explained what the different talents. Some are suited to running Kate Manne
circuit was, demonstrated all the moves and long, others are good at going short and fast. £20, Allen Lane
then turned up the music and we began. You might be reading this thinking that you A mix of intimate stories with social
There was no time to worry about the light don’t have a strength, but every runner in a analysis to show why fatphobia
matters, and how we can fight it.
weight of the dumbbells I was picking up group has something. You may have great
compared to the guy next to me whose arm drive, good balance or be able to do a
biceps were as big as my thighs. I was great squat. These things might be less easy
concentrating too hard on what I was doing to spot, but they’re not to be overlooked.
Stop comparing
yourself and
worrying how
you’ll stack up
Sound Healing: How

to Use Sound to Beat
Stress and Anxiety
Farzana Ali
£12.99, Watkins Publishing
A look at the therapeutic potential
of different types of sound healing
with practical exercises.

lifestyle || Clinic
INJURY CLINIC
Emma is a sports scientist and
strength coach who has been in the
running industry for over 15 years. Find
Don't let all that good training go to pot on race day – due to a out more about the work she does at
measly blister. How to banish the critters of the running world… emmakirkodunubi.com or @emmakirkyo
listers occur due to three sweat – in fact, cotton absorbs up to One option to consider is
B main factors: friction, heat 27 times its weight in water. Once double-layer running socks, but it’s
and moisture. When you start sweating, the material worth bearing in mind that some
friction happens between the top stores the moisture, and this then people can still suffer blisters with
layers of skin, they split and this increases the friction between your these. They have two layers; one sits
friction can come from various skin and the sock in the shoe – all next to the skin on your feet and the
sources; shoe and sock, shoe and of which can spell disaster. other allows friction between the
foot, or an external factor like a fold fabric and the shoe. All well and
or something in your shoe. The split good, but because they’re thick,
in the skin layer then fills with fluid dual-layer socks can increase the
to protect the other layers, and this temperature of your feet and cause
causes a bubble – otherwise known blisters that way.
as a blister. It’s worth trying both double- and
Now we know how a blister is single-layer running socks to find
caused, but how exactly is friction out which work best for you. Hilly,
increased in a shoe? And how can Balega, Injinji, Monkey Sox, Darn
you manage the heat of your feet Tough and Runderwear are all good.
especially on a warm day?
• The wrong shoes. Unsurprisingly,
• The wrong socks. Wearing cotton a leading cause of blisters is badly
socks is the easiest way to develop a fitting shoes. There is a huge amount
blister when running. Cotton socks of choice when it comes to running
don’t wick away moisture as you shoes, and it’s worth being properly
fitted when you choose your next
pair. Not only are running shoes a
big financial investment, if those
shoes don’t support your feet
correctly, or if they’re the wrong size,
you could end up with blisters
(alongside any number of other
niggly issues).
Head to a running store, book a
gait analysis, and try multiple brands
to make sure you have the most
comfortable and best functioning
shoes for your running gait.
• Collagen. If you’re a fan of collagen

supplements, it’s worth paying
attention to this bit. Collagen
improves the elasticity and softness
of our skin. As lovely as that might
One way to prevent blisters is to look for signs of movement in your shoe while you run. If your foot be for the rest of our body, it can
is slipping around, you will be more prone so lace up properly to prevent unwanted friction increase the likelihood of blisters on

Just like with other
body areas that chafe
over long distances,
foot friction can be
lessened with cream
|| If you have tight calves when you run, on, so your feet continue to move
without friction. This can be talc,
you’re likely to spend more time on your Vaseline or something like Body
forefoot. This can lead to more friction at Glide. If you’re heading out for a
longer session, kinesiology tape over
the ball of your foot including your toes|| areas where you tend to blister will
help as friction will then take place
our feet, because of the lack of strengthening and mobilising calves between the tape and your shoe
resilience of softer skin. So if you’re to help prevent injury and blisters. rather than your skin.
taking collagen supplements, it’s Deep calf stretches (not before you If you’ve already picked up a nasty
worth checking out specific bath run!), as well as single-leg calf raises blister at the end of a run, the first
salts, which can help to toughen the will go a long way to help. thing to do is to check if the hood
skin on your feet to prevent this. It (the bubble) of the blister is still
might be wise to consider reducing Examining the intact. Ultimately, a blister is the
your collagen intake when building treatment options body’s way of protecting the skin
for a big race. If you tend to suffer with blisters, and beneath it. If the skin is broken, clean
you’ve taken on board all the points it with an antibacterial wipe, and
• Tight calves. Calves have a part to above, you can help your feet even then leave it to air or cover with a
play in many running injuries or further by rubbing a lubricant over blister plaster to prevent infection.
niggles, and that includes blisters. If your feet before putting your socks Bear in mind that catching a
you have tight calves as you run, blister when the skin is just slightly
you’re likely to spend more time on red, rather than once the blister has
your forefoot. This increased time on formed, is a gamechanger. Pay
the front of your foot can lead to attention to any slight rubbing
more friction at the ball of your foot sensation in your shoe, carry blister
including your toes. If weakness is plasters with you and pop one on if
also a factor, your toes can engage you’ve still got some distance to run.
and cause blisters at the tip or even With blisters, it really is all about
damage your toe nails. This is also a prevention rather than cure, because
reason that black toenails occur. once you have one, it’s all about
Every runner, but especially those waiting for it to heal. Help your
who are prone to blisters, should running by checking your socks,
dedicate a bit of time each week to your shoes and your supplements!

Lifestyle || My best race
Events
MYBESTRACE
Tour of
Tameside
This festival of running
explores the rural countryside
of Tameside, with four races
on consecutive days, all of them
packed with stunning scenery.
Expect the terrain to challenge
you both physically and mentally,
with a 10K, six-mile fell race, a
half marathon, and a seven-miler
on the last day. Runners can
enter individual races, from £20,
or take on the full tour, which
costs £70. 13-16 June,
letsdothis.com
Comrades
If you’re looking for the ultimate
running challenge, the Comrades
Marathon, in South Africa, is one
of the world’s most iconic,
biggest and best races.
‘Nakanjani’, meaning ‘no doubt’,
New york is the Comrades Marathon 2024
slogan, and it is meant to
embody the journey you’ll
New York undertake. As the world’s oldest

ultra-marathon (this is its 97th
year), it covers 56 miles,
Marathon alternating every year between

Durban and Pietermaritzburg.
You have 12 hours to finish the
course, then it’s time to enjoy
Zipporah ‘Zip’ Allen, from fitness app your post-race success with a
Strava (strava.com), found her New York visit to Victoria Falls or go on
Marathon experience uplifting, even safari. It may just be the pinnacle
of your running career! 9 June
though her race didn’t go to plan 2024, marathontours.com
The New York Marathon support team was more than an energy
wasn’t my ‘best’ race in the boost, it was an emotional oasis. These
traditional sense. I trained people had carried me from day one of
hard, followed a plan, and motivated training, offered me kudos and shared
myself through Strava. Then, on the big tips and their encouragement carried me
day, nothing went as planned. forward to complete the race.
At mile 10, I cramped up in both legs At this point, I realised that, while
and spent the next 16 miles in agony. I found it wouldn’t be the time I hoped for,
myself battling anxiety and sadness. This by pushing through to the end,
wasn’t the experience I had hoped for. I discovered something more
But at mile 12, I reached my family valuable; the power of community
and the Strava community. Seeing my and inner strength.

I’m a recreational runner and only
run a couple of times a week. It’s not worth
me going to the gym, is it?
Yes, strength and stretching is fundamental to those in a training block, but for those of us exerting less
strain on our bodies, is the gym really necessary to complement our running?
Fran Bungay, head

Alex Banks, coach and founder at
fitness and wellbeing Goal Specific Coaching
manager, and personal (goalspecificcoaching.
trainer, at Berkshire com), and joint head coach
health club, Castle Royle at Training Today App
(castleroyle.com) (trainingtodayapp.com)
Personally, I think a mixture If running is your passion

of gym training and running and you are not suffering
is key for mind and body. from any injuries or
They complement each other well for imbalances in your body, then make
keeping you fit, strong and motivated, the most of the time you have to
and they reduce the risk of injury. enjoy your running. Appropriate
Focusing on some strength work in the gym can help complimentary strength work will certainly benefit your
improve your muscular endurance and help keep your running but, rather than a specific gym session, you can easily
ligaments and tendons strong. Incorporating some unilateral incorporate an element of strength work into your run
(single leg) exercises such as lunges, single-leg presses and sessions, for instance by using hill repeats.
step-ups will also help smooth any imbalances in the body. Varying the type of running you do can develop your run
The impact this will have on your running is that it will stop strength alongside working your different aerobic energy
one leg taking more of the strain; instead, it will share the systems. Also, if you can, get off road for one of your runs,
load more effectively, which will improve efficiency and as the mixed terrain will help to develop your strength,
reduce the risk of potential injuries. balance and coordination.
Focusing on some restorative work such as yoga and I’d encourage you to spend a percentage of your time
Pilates will also aid your recovery. Yoga will improve your post-run doing stretching and mobility work and you can take
|| Focusing on strength in the || If running is your passion and

gym can improve muscular you are not suffering from
endurance and help keep injuries, make the most of the
ligaments and tendons strong|| time you have to enjoy it||
flexibility which will help your running gait and keep you this opportunity to incorporate some bodyweight strength
supple; beneficial because running can cause tightness work too, specifically focusing on the core, hips and glutes.
through the hips. Breathing techniques taught in yoga can You will reap the benefits by dedicating just 10 minutes to this
also help control your breathing while running, and this will each time you run.
help you regulate your heart rate too. Doing some Pilates will The key is to avoid injury so that you can sustain run
support your core and posture, which can be compromised consistency. It’s worth considering an initial biomechanical
through the impact presented by running. assessment, especially if you are prone to recurrent niggles.
Combining gym sessions and running will help you build You can also build some strength work into your day; for
a ‘perfect week’ training wise; the running will improve your example, when taking the stairs, why not pause for some calf
cardiovascular health, the weights will build muscular raises at the bottom, and then really focus on glute
endurance and strength, and yoga and Pilates will aid engagement and posture as you walk up, maybe taking two
recovery and mindfulness. In addition, having a break from steps at a time. Maybe you could also find 10 minutes each day
running and changing your focus slightly can be mentally to complete some yoga stretches, especially focusing on the
refreshing and help you keep a sense of excitement for your hips? This will not only help you mentally but also benefit
runs and stop them becoming a chore. your running posture and balance.

Spring is here – there is no better time of year
to be a runner! The days are longer, the sun is warmer,
and the daffs are out: it’s definitely time to get off
that treadmill to bask in a bit of vitamin D.
To boost your runner’s high even further,
we have a fab offer: subscribe today for just £3.50
an issue and we will send Women’s Running
straight to your home with free postage and
packaging – saving 42% on the cover price.
This flexible and risk-free monthly subscription will
also give you access to our digital magazine archive,
featuring all our training plans and advice, injury guidance,
kit reviews, and health and nutrition tips to dive into.
So what are you waiting for? Subscribe today
for less than a trip to the coffee shop!
Come and join us, and happy running!
find out more about this lush spring saving

Terms and conditions This saving is calculated from the UK cover price.You’ll be charged £3.50 every month (saving 42%).
There are 12 issues of Women’s Running in a year. Offer ends 30 June 2024. Offer code SPR24WRP.
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womensrunning.co.uk/spring24
Sabrina Pace-Humphreys
who is Sabrina?
Sabrina Pace-Humphreys is a run coach, personal trainer,
author, community leader and founder of the community
and campaigning charity, Black Trail Runners. You can
follow her as she shares expert tips, advice and the joy of
running over on Instagram channel @sabrunsmiles
Trail running
WALK THIS WAY Why walking makes you a stronger trail runner
For many of the early confirmed that they were more of trail planet? No, I didn’t think you would – so
years of my running career runner than they ever believed. please stop doing it to yourself.
I thought that, if I walked
during a run, I wasn’t a proper runner. Like a pro Walk with purpose
Why did I think this? It was because, From Courtney Dauwalter to Killian So, why does trail running lend itself to
back in the day, that’s what the running Jornet, Nicky Spinks to Damian Hall, walking? Well, of course, it’s due to the
club leaders I listened to (who were Jasmin Paris to Jim Walmsley, every trail terrain and the variety of ‘trails’ we
mostly men), and the media that I runner walks. Would you disparage any encounter. Whether it’s a canal towpath
consumed, told me. of these elite athletes’ race wins or FKTs or a mountain, a fell race or parkrun, a
Of course, they didn’t say overtly that (fastest known times) because they field or footpath, for many of us runners
walking during a run was a failure on my walked sections of their event? Because there will be obstacles to overcome,
part, but my club mates’ disapproving they chose to engage in a way of moving technical ground to navigate, the odd
looks when they would have to loop back that allowed them greater efficiency, stile or two to climb.
to gather me up and the editorial that was greater speed, and health outcomes. When you walk during a trail run, you
printed in the magazines, to my memory, Because walking helps to make them are walking with intent during every step
never spoke about the fact that most some of the best trail runners on the you take and feeling the joy and benefits
runners – especially trail runners – walk. of listening to what your body needs in
The reason I wanted to write about the moment. For me, the mantra that I
this subject in this month’s column is repeat to myself is about when, and if, I
because, after my 200-mile race in decide to walk. That mantra is ‘Sabs,
December 2023, I was talking online don’t burn too many matches’. It’s about
about the power of walking with purpose how I ensure I am not doing this – not
during my race. About the fact that using up too much energy and putting
walking was, and always is, part of my unnecessary consistent strain on specific
race strategy to cross the finish line. muscle groups, I walk to preserve as
In analysing my data from the race, many matches as I can until the time I
I shared with my social media followers know, normally at the end of a training
the fact that I walked for more than 50% session of race, that I can burn them all.
of the time. Most importantly, I also And how do I know when to walk and
shared that I felt no shame in this. Not when to run? I train for it.
one iota of regret.
This resulted in me being flooded Walk, don’t run
with numerous messages from women Like any other form of movement that
who thanked me for helping them to you will switch on during the process of a
accept that walking during a run didn’t trail run – speed, uphill, downhill, tempo
make them less, and didn’t make them an Be strategic about – you need to train your technique for
imposter. That, in fact, walking walking and train for it walking too. It’s a discipline; just look at
before the race

My month in trail
I’ve been truly embracing my walking era
this month due to it taking slightly longer
to get back into the swing of consistent
easy running following my race in
December. My immune system really
took a battering which led to me being ill
with Norovirus and Covid, all of which has
impacted on me mentally and physically.
If it hadn’t been for my love of walking as
a form of recovery, alongside gentle cross
training, I would be lost.
I am really appreciating the change
in seasons as there is not much better
than witnessing buds open, snowdrops
in full bloom and the yellow heads of
daffodils carpet the ground. That sweet
smell in the countryside that indicates
a warming of the ground and new life
sprouting. This extended time of recovery
is also giving me the headspace to really
think about my trail running goals for
2024. I have to say, after a winter ultra on
the trails, I think I’m ready for something a
bit warmer! Stay tuned…
those elites for instance. Do you think forward of 30%. For me, and the people I manner to hiking poles (remember to add
they just leave it to chance? I’m pretty sure coach, the fun lies in practising it and a small amount of force through your
they train hard for it. finding what works best for them hands when you push off). Again, the use
On a trail run, you might want to of your hands on your quads will be
maximise efficiency by walking uphill, • Arms – Putting your hands on your dependent on the steepness of the hill. For
but at other times you’ll want to take on quads while moving uphill will help to gradual hills, your arms can be at your
hydration, nutrition, or faff with kit not only move your centre of gravity sides but always maintain that purposeful
while moving forward on flatter terrain. forward but your arms will act in a similar arm swing.
Here are some things to remember Even if you’re walking on flatter
to get the most out of this form of trail terrain, remember to maintain good
running movement. || If you’re going form: walk tall, keep your core tight, your
shoulders back, a good arm swing – really
• Lean forward – If you’re going uphill, uphill, you need to move with purpose.
you need to slightly move your centre of
gravity so that you aren’t pulled back
slightly move your There is joy to be had when we let go of
with every step. So lean into it. I’m not centre of gravity stereotypes of what runners do and don’t
going to be prescriptive on the angle of do. Walking with purpose during a run is
lean because it’s better for you to
so that you aren’t to be celebrated, so have a go on your next
experiment with this. Some coaches say pulled back with outing and if you get any
that you should try and mimic the grade looks, tell them that I told you
of the incline; 30% incline means a lean every step|| to walk this way!

Yazmin Johnson
I don’t want all
these little medals
lying in my drawer,
I just want that
one big one that
says I’ve done all
six majors! After this winter, you’d be forgiven for losing your mojo and for
finding reasons not to lace up and get out. If that’s you, we recommend
a read of this. Yaz Johnson’s love of running is totally infectious and
will inspire you to leave the house with a smile on the dial
Words: Rachel Ifans
I
f life was a rom-com movie, the way forward two years and Yaz is now a fully
Yaz Johnson got into running would paid-up committed member of the run
be called a meet-cute. It’s when the club, has forged an exciting partnership
two main characters first meet in a with New Balance and SportsShoes.com
cute or charming way. You know the kind off the back of it, and yet – YET – she has
of scene: Harry and Sally in the car on the never seen the cute guy once!
way to New York, Annie Hall and Alvie Yes, we know! What’s that about? Why
Singer on the tennis court…. did he say he went there regularly and
Except that Yaz’s meet-cute didn’t pan then never go again? But, but. But…
out the way it should have. before you go all indignant on Yaz’s
Yaz had just moved to Hackney and behalf, don’t worry. She’s cool. The club
was looking to meet new friends when has given her loads of mates, a social life
she bumped into a [quite cute] guy who and, despite going a bit off-script, she has
suggested she come along to his run club. actually found true love.
He said he went a few times a week and
thought she’d love his fellow runners and Forever friends
the club (Your Friendly Runners) vibe. To say Yaz has found her thing is an
Now, here’s where the rom-com understatement. She practically has love
narrative takes an unexpected turn. Fast heart emojis circling above her head

warrior
Yaz has the Majors in her sights,
and now thanks to New Balance and
SportsShoes.com, she’s being given
the opportunity of a lifetime
warrior
Yaz’s running has recently been given a major boost by

way of an invite from NB x SportsShoes.com to run both
the TCS London Marathon and the TCS NYC Marathon
activities, and you

forget what your body
can do.”
When she first
started running with
her club, she found she
had to play catch-up to
be able to run 10K at a
conversational pace,
but she relished the
challenge and was
inspired by her fellow
club members. She
remembers: “Once I’d
got myself up to 10K, I
started to head out on
Sundays for long runs
I think that, too, confident that I could probably do two 10Ks if I
as adults, needed to. I built up naturally, because it was always
when she talks about what she likes more focused on social rather than fitness.”
about running. She says: “You can
especially living Yaz has got so much from the Your Friendly
run to keep fit or to be competitive, in a city like Runners running club but one of the main benefits
you can run to smash personal goals London, you
or just to see how far you can push
the body or you can run to de-stress.
detach from
It’s one of those sports where it ticks those childlike
a lot of boxes.” activities, and
Yaz had enjoyed cross country you forget
running as a kid and found that, in
her 20s, running still gave her that
what your body
child-like sensation that can easily can do.
get swallowed up in adulthood. She
chuckles: “I did my first trail race at the end of last
year and it really unlocked my inner child. At one
point, we were running down this muddy stream and
there was no way of avoiding it. We were all getting
soaked and I could just hear all the runners around
me screaming with joy.
“I think that, as adults, especially living in a city
like London, you detach from those childlike

must be finding true friendships and a tribe that are SportsShoes.com
has helped Yaz’s
all after the same from life. She says: “First of all, they
training along
were my running friends but gradually they have just with the gorgeous
become my friends.” official New
Balance London
Although everyone in the club has got their
Edition kit
individual goals they are working
towards, there’s plenty of time in
everyone’s training schedule to
pop in an impromptu race or
two. She says: “Someone will
suggest a half marathon on the
weekend and because we’re all
constantly doing 50-60K a week,
we have that level of fitness to
be able to just go and rock up to
a race, have fun and go to the pub
for a roast afterwards.”
“It’s a lovely, organic way of
training,” she explains.
“Subconsciously, we’re always
training for something, and we’re
always entering ballots for the big
six world marathons, but along
the way, when you’ve got the miles in your feet, you Yaz is snapping
can grab opportunities when they come along, sign up opportunities
up for a last-minute race and make a trip of it.” as they come
along and she’s
got her sights
Crowd control set on doing all
Pretty soon after joining the club, Yaz was offered a of the big six
marathons
place in the TCS London Marathon. It wasn’t exactly
the introduction to the distance that she’d have
chosen but she got round. It was tipping down with
rain and, being a social runner, she found she really
missed the conversation on the day. It was hard
without any distraction and, let’s face it, a marathon
is looooong.
She recalls passing the London Eye and Big Ben,
and by that point, so many runners around her were
stopping. She was desperate to stop too but didn’t
want to attract attention from well-wishers. When
you’re in a hole and trying so hard to keep going, says
Yaz, crowd support can have a negative effect.
“People kept coming on to the course and walking
with the runners who’d stopped, saying ‘You can do
this!’” she explains. “The only thing in my head was
that I did not want that attention on me. I wanted to
be left alone, and that’s genuinely the only thing that
stopped me from stopping!”
She says that non-runners assume runners want
encouragement and motivation, but that sometimes,
at that point in the race, it’s the worst thing you can
do for someone. She says: “Sometimes people want to
be left to their own devices. They don’t want to talk
and they don’t want encouragement. They just need
to zone inwards.”
She got to the end and burst into tears. “My body
was just like… I can’t even explain! It wasn’t an
overwhelming feeling of achievement or pride or
even exhaustion. It was just like my body was

warrior
Yaz has always followed her own path in life; something only 1% of the population
even when she was young, she was the only
one of her mates who liked cross country
ever do. “Once people started
congratulating me and saying what a
superstar I was for doing the marathon,
my ego started to grow back and I
suddenly wanted to do another!”
The Big Apple

Soon after the TCS London Marathon,
New Balance and SportsShoes.com got in
touch; they were doing a campaign to get
more people from ethnic minority groups
on the start line of marathons and they
offered Yaz the chance to get involved with
a special TCS NYC Marathon/TCS
London Marathon exchange.
She went to New York in autumn 2023
and ran the marathon there with a
woman called Britney and now, in April 2024,
Britney is coming to London to run with Yaz. She
says of her second marathon: “It was a totally
different experience, I think because I was mentally
prepared. I knew I could do it that time and I just
wanted to have fun with it.”
The day started cold and crisp with beautiful blue
skies and she found herself running with some
women from Britney’s all-women running club. She
says: “They were all gorgeous girls but they were
really speedy! It was a bit of a shock for me trying to
keep up with them. We were doing laps of Central
Park and I was super struggling to maintain
a conversation! It’s quite hilly there too so, oh my
goodness, it was a different type of workout.”
Yaz found the experience particularly inspiring
because all the women were mums in the run
crew and they were all
in their late 30s yet
Once people started still achieving these
congratulating me and saying incredible things and
what a superstar I was for doing running fabulous
the marathon, my ego started to marathon times.
It made her look into
grow back and I suddenly the future and
wanted to do another. envisage herself in
10 years time.
confused and didn’t know what to do. I just It’s now time for
needed to let it all out.” Britney to come over
As for many of us, the marathon aftermath to London – fingers
was not the party she’d envisaged. There was crossed the weather
no massive plate of scran, no magnums of does us proud and the
champagne, no flooding happiness like in rain stays away! – and
the movies. She remembers: “My mum was Yaz is looking
trying to book a nice lunch but I couldn’t forward to showing
stomach the thought of it. I’d had six gels back her around the sights
to back, I was dehydrated, my salts were low. I just
wanted a couple of nuts and to go to bed.” Yaz runs so much each
It took Yaz a few days to recover enough week that she’s always
got enough mileage in her
mentally and physically for it to sink in. She smiles legs to enter a last-minute
at the dawning recognition that she’d done race if it crops up

before race day. On the day itself, Yaz is expecting After this spring’s TCS London
Britney to go off fast because the TCS London Marathon, Yaz is ditching the distance
for a while and focussing on speed
Marathon is a flat course and has great PB potential
for a seasoned runner like her.
Switch it up
Once the TCS London Marathon is out of the way,
Yaz is challenging herself to something a bit different:
running a sub 20-min 5K. This would mean shaving
two whole minutes off her current PB, which is a big
ask over a relatively short distance.
Yaz has been working with a running coach at her
club, focusing on the switch from distance to speed.
He didn’t pull any punches when Yaz suggested that
she was planning to finish training for the 2024 TCS
Yaz's
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#4 New Balance Q Speed speed until she knocked the two minutes off her 5K.
Shape Shield Tight Shorts He didn’t laugh in her face, but it was a close call, she
They’re long enough to avoid chafing, super flexible
says. “He’s a fountain of knowledge and he told me
with a comfy waistband, and they have multiple deep pockets
to hold my phone, keys and up to six gels. that the one thing that was going to improve my
speed was interval training. Not ideal, as that’s my
#5 New Balance London Edition Athletics least favourite!” she laughs.
Woven Packable Jacket Not only did her run coach prescribe plenty of
The jacket I’m wearing here! It's lightweight and water resistant, intervals, he also told her she’d have to train far longer
with a super convenient packable pouch.
than a month to get the gains she’s after, despite what
she’d been thinking. “He said I’d have to train for
Search London Marathon at about 15 weeks. He explained that it’s not any
different really than marathon training in that you’re
putting your body through a different type of
extreme, so you’ve got to do it over a long time rather
than rushing it and risking injury.”
So that’s how spring and summer are looking for
Yaz. Intervals and gradual gains until she smashes
that 20-minute barrier and after that she’s after a sub
45-minute 10K.
Longer term, her sights are firmly on the rest of
the big six world marathons: Tokyo, Boston, Berlin
and Chicago. She explains “I’m one of those runners
now who’s like, if it’s not one of the big six, why am I
putting myself through that?!”
She smiles: “I don’t want all these little medals
lying in my drawer, I just want that one big one that
says I’ve done all six majors!”
Fair play, Yaz. When you fall in love as hard as she
has, you’re not going to want to accept second best!

our community
Running mates
Because we run better together
This month, we’re talking about thoughts on parkrun stats, why running
can help us heal and we find out how you keep going when the going gets tough
Want to join us? Simple.
Like on womensrunningmagazineuk Follow on @womensrunninguk @womensrunninguk Listen to the Women’s Running Podcast
THE BIG QUESTIONS

The running topics we’ve been talking about this month
What do you think about parkrun

removing records from its website
to be less ‘offputting’?
@Marcia Hunter
It’s really sad! As a Veteran Woman
(VW) parkrun runner, the data is what motivates
me. It encourages me to set goals. Seeing
WR editor Esther Newman other women around my age achieve amazing times is inspiring
and I haven’t been this motivated since college. Improving
ran the Barcelona Half Marathon my age-graded percentage is one of my big goal motivators
with Brooks and loved it. along with improving my time. The age-graded percentage is
great for comparing your performance with others and
How did your race go? I encourage others to join because of this great data.
@Vicki Parnaby
@g_r_t_w
I hope the age-related grading is
(Girls Run The WorldÆ)
going, even from individual emails. When
You just can’t beat a sunny
I’ve smashed my sub 30-minute goal, I don’t
February half in Europe.
want to be told I’m only 50% awesome!
@runnersvantage
I took part in the 2024 Barcelona @Gaye Howe
too, and it was honestly one of the most I love parkrun and introduce it to others for its
beautiful races I have ever run! non-competitive, community atmosphere. It has to
be one of the most inclusive movement activities
@rara1301 around. However, I've always found those ‘fastest’ stats weird
It was epic – although considering the premise of the event and could see how that
the wait for water at might put people off.
the finish!
@emmahollandmt
I went to Barcelona for my 50th birthday Tell us your running stories
and loved the place. I ran a half marathon and achievements
too – just on my own at 6am! Email womensrunning@anthem.co.uk

Nextissue
whatareyournon-negotiable
pre-racerituals?
Running helped me club of the month

back to health
Paramedic Sophie Loftus, 31, from Ely, says
running helped her recover from a viral infection – THE
FINSBURY
and now she’s training for her first marathon
“I always hated running – I thought “Running has improved my
FLYERS
it wasn’t for me. But in August condition massively and means I
2022, I was hospitalised with a viral can run after and play with my two
infection that triggered a high heart children – and keep doing the job I
rate, shortness love. I have never
of breath and felt this good,
dizziness. As a mentally and
result, I developed physically. This accessible group was
a condition “I want to raise set up to support the female running
called postural awareness about community in London
orthostatic how exercise can
tachycardia help PoTS and
syndrome (PoTS) autoimmune
and couldn't disorders. I’d love
walk to the toilet to inspire even
without my pulse one person who
hitting 160. is going through
“I told their own struggle.
myself I’d run a “I ran my first
marathon some half last year and
day. I began loved it, and I
an exercise have signed up
programme specifically for the to my first marathon in April in aid of
condition and worked hard to the East Anglian Air Ambulance. I’m
progress from a rower, to a static bike, loving the marathon training so far!”
to walking and eventually to get out Donate to Sophie’s marathon
the door for my first run. fund at justgiving.com
We hang out with

Jacky Patching
Jacky, 52, from East Sussex, Finsbury Flyers was set up to everyone, and that our
is a driver for a home-delivery in 2022 by Ella Rogers and club should be a fun and
food service for the elderly Inga Schmitt, UK Athletics encouraging environment.”
Coaches and keen runners There’s no-pressure
Why do you run? themselves. They had both training on Tuesday
I started running as a single mum in my late 30s.
previously led sessions for evenings and Friday
I run because it gives me freedom, headspace and connection with
nature. It also allows me to push my body. I run to make my parents another club, but the leader mornings, with a rotating
proud as I lost them both a few years ago. I also run with my kids in moved away and it folded. mixture of hills, intervals
mind. My daughter suffers from mental health issues and I need her So they decided to start their and longer tempo efforts.
to know you never give up; however tough things get, you just keep own group. “The club aims to provide
going. Recently, I trained with England Athletics to become a “We are a friendly, a welcoming environment
qualified run leader, helping others with their fitness through my female-only (open to all who for all, and support members
initiative, JACKfit. I am also taking gym instructor and nutritionist identify as female) running to achieve their goals –
courses as well as a master’s-level study in personal training. club based around Finsbury whether that is entering
Park, in North London,” a specific race, or just
How do you train?
says Ella. “Inga and I want maintaining a consistency
I work and have a dog so train at weekends or before it’s dark. I do
intervals or hill sessions on the Sussex Downs or on local lanes. to share our love of running to their running.”
with others and believe Discover more info at
Are you training for anything in particular? running should be accessible finsburyflyers.com
I’m training for a half – and want to beat my times and run further.
I’m doing Run to the Sea, a 30-mile race from Horsham to Hove. Tell us why your club should
Tell us how running has changed your life.
be Club Of The Month
Email womensrunning@anthem.co.uk Email womensrunning@anthem.co.uk

Think you couldn’t be an ultra runner? Think again! Here’s
how to take your first steps to a big adventure
Words: Lucy Waterlow
ltra running has proving that women can excel in these

boomed in popularity races, but it seems a lot of us feel we
in recent years with can’t follow in their footsteps. Recent
increased interest research has revealed that female
in big events such as participation in UK ultra running
the gruelling Barkley events has declined since 2019. In 2023,
Marathon, sweltering less than a third (30 percent) of UK
desert ultra Marathon ultra runners were female. So, what
Des Sables, and the can be done to boost participation and
mountainous Ultra show more women that ultra running
Trail du Mont Blanc. Champion female is for them? We asked ultra-running
athletes such as Jasmin Paris, Carla converts, event organisers and
Molinaro and Courtney Dauwalter are coaches for their advice.

ULTRA-RUNNING || Go further and conquer
Which ultra race is How fit do I need

right for me? to be for an ultra?
There’s no doubt that ultra running is One of the barriers to participation is a
tough and the races that have gained lack of confidence in being able to run
the most notoriety have done so what is such a long way. But Lily Canter,
because they are so difficult. Running an England Athletics coach specialising
through the night over mountains, in women’s running and ultra running
keeping going across a desert with the (@lilycanter) points out that you don’t
sun pounding down, trying to race need to be able to run the whole
sleep deprived while navigating your distance, as walking is a big
path through a hilly forest, or going element of ultra racing.
round and round a monotonous “The beauty of ultra
athletics track for 24 hours, requires running is that, given enough
super-human physical and mental time to prepare, it really is
strength. But not all ultras are like this. achievable for anyone,” she
There are plenty of beginner-friendly reassures. “That’s because it is generally
races in beautiful surroundings where a much lower effort than road running,
your experience can be more life- and, outside of the elites, is a far more
affirming than survival of the fittest. relaxed sport. Most ultras are run
Women’s Running columnist and off-road, sometimes with a lot of
co-founder of Black Trail Runners elevation, meaning they are actually a
Sabrina Pace-Humphreys mixture of running and hiking, rather
(sabrinapacehumphreys.com) has the than just pure running. Some of the
following advice for picking your first UK’s best ultra runners started
ultra: “I always tell anyone to do a trail out as hikers.”
ultra as their first, as they are a feast for She continues: “Prior to doing your
the mind and body. For me, trail first ultra, running experience will
running is the most joyful, beautiful inevitably help but it is not vital. Being
and soul-nourishing form of running able to hike for two or more hours is
there is. It doesn’t need to be super hilly. going to be more conducive to
There are various different kinds and completing an ultra than smashing out
plenty of flat ones.” parkrun PBs every week. Experience in
She adds: “Distance-wise for a endurance exercise like cycling or cross
beginner, I would recommend making country skiing is equally beneficial.
50K (31 miles) your first one. A lot of Depending on the types of events you
people have run a marathon of 42K and do, skills in navigation and orienteering
are thinking ‘what is the next step’? can also be very useful.”
So 50K is a good place to start.” Hester Scotton, 40, a mum-of-two
While some ultras involve getting from London, who has run
from one checkpoint to another numerous ultras, agrees. “Ultra
(sometimes within a certain time), running is all about walking!”
others are about doing as many laps as she says. “A good walker can
you can of the same route within a do really well. Walk up the
certain number of hours, eg 24. The
latter is a good shout as your first
experience, as you’ll quickly learn what
the loop has in store so you can be
better prepared for each lap. You can
easily call it a day when you have
completed the number of laps you feel
you can do, and you could do it as part
of a team to increase your on-the-day
support and camaraderie.

Go further and conquer || ULTRA-RUNNING
hills, jog the rest. The only barrier is

your mind so keep telling yourself you
can do it. It doesn’t have to be fast. Just
one foot in front of the other.”
How can I find the

time to train?
Lack of time is another key reason why
many women feel they can’t commit to
an ultra, yet women like Hester prove it
can be done. As well as being a mum to
a teenager and a two-year-old, she also
works long hours as the CFO of a FTSE
250 company. While fitting in her ultra
running isn’t easy, she says it is well Race To The
Stones is the
worth it. “Juggle is the right word for it,” UK’s oldest, and
she laughs. “It’s not easy and the mum one of its most
guilt is real. I frequently find myself popular, ultra
marathons
saying, ‘Oh, I should use that time to
work’ or ‘I’m being selfish, I should
spend more time with the children’ but stealth, and without actually running. recovery runs, higher intensity runs
this is self-preservation for me. Are there journeys where you usually and long runs,” she explains. “At
Running is my mental health drive or use public transport that you minimum, I am running three times a
moderator amongst all the stress.” could cover on two feet instead? If you week, plus two to three days doing
She adds: “I’m not going to tell have a dog, you could start extending strength work, building towards
people you can have it all, as that’s not the length of your daily walks. Could running a max of 35 miles a week. This
true; I don’t see my friends as much as you substitute family time that might method has allowed me to prioritise
I’d like, and I’m frequently tired. But I usually be an afternoon trip to the key workouts and helped me be more
feel comfortable about the choices that cinema with all going for a walk in flexible when life gets busy. The balance
I’m making. I’m happier because I run nature together, or could you meet is important for long-term success.”
and I feel more balanced. The outcome friends for a walk with a takeaway Nazrin, who is sharing her training
of that? I’m more resilient at work. And coffee rather than sitting in a cafe for a journey on Insta at @thisgirlcan.getfit,
I’m a better mum.” catch up? You could even make a night says you shouldn’t be afraid to ask for
Hester fits in her runs before work out a training opportunity with a pub support from friends and family to help
and also recommends combining crawl rather than sitting in the same bar you do the training.
exercise and commuting as an efficient all night! “Block out the same times and days
use of time. This doesn’t have to be as a of the week to train. This will create a
run. Hester cycles into her office to What if I miss training? routine not only for you but for those
increase her aerobic endurance. You Nazrin Khanom, 36, from Hackney, has around you. Shout, scream and let your
could also walk all, or some, of the way discovered she needs to be realistic friends and family know the amazing
depending on the distance, to increase about what she can fit in as she prepares mission you are on. Your training and
your time on feet. There are lots of for her very first 50K this June. race will be an inspiration to the
other ways you can ultra train by “I’ve found training is not all about women around you,” she says.
racking up the miles on every run, but
rather about being smart and ensuring
I’m accomplishing a mix of short
|| Being able to hike for two or more

hours is going to be more conducive
to completing an ultra than smashing
out parkrun PBs every week ||

A key part of training is time on feet
and replicating the conditions of
your ultra. If the race is hilly, try to
train as much as possible on hills
If you are really struggling to work

out how to fit in your training, then
Sabrina recommends seeking an
experienced coach to support you. They
can evaluate your lifestyle and
commitments and help you plan ways
to schedule some runs in. Sabrina says
working with someone who knows
your running history and your
availability to train will be much less
stressful and more beneficial than
struggling to follow a set training plan
you might have found online.
“Off-the-shelf plans are great in
principle, but most aren’t written for
women,” she warns. “You need to make
sure the training plan is aligned to the
athlete you are. Having a coach is useful
so someone can look at your training
history, your lifestyle, your professional
life, your social life, your sleep and your
nutrition – as these are all factors that
impact on your training.”
Lisa Arscott, a teacher and Black
Trail Runners run leader from
Birmingham, who has completed a
number of 100K races including Race
to the King, tends to run 40 miles a
week during evenings and weekends.
She makes it work with some forward
planning, and inevitably she doesn’t do
every run on her schedule.
“I usually manage to fit it in around
social and family events because I make
sure I have planned for it and I’m well
organised,” she says. “But I’m also not
hard on myself if I need to miss a run. If
I can’t fit it all in, then I prioritise the
long run.”
Lily echoes this: “I always tell my
coaching clients that the long run is the
most important session of the week. So
if you are going to miss a session, try to
make it one of the shorter ones.”
She warns of any missed training:
“Whatever you do, don’t try to fit in the
missed week’s sessions and then the
current week’s sessions all in one week.
This is the road to injury and burn out.”
Nazrin points out that it isn’t just
logistics that might mean you miss a
run, but how you feel. So, while it is
|| Off-the-shelf plans are great in good to be dedicated and motivated in
your training, it is also fine to cut
principle, but most aren’t written for yourself some slack when needed.
women. Make sure the training plan is “It’s okay if you have to miss a run.
We are only human and especially as
aligned to the athlete you are || women we need to factor in the

Go further and conquer || ULTRA-RUNNING
moments when our bodies will just say Both coaches advocate mixing up And as well as priming your body
‘no’. For example, around our menstrual your long, easy runs with some shorter, physically for a long-distance race,
cycles, we have no choice but to listen faster-paced ones. Lily explains: “Like Sabrina says you need to train your
and ride with it,” she says. with most running training, an 80/20 mind too. “There will be sections of the
split is best for ultras. This means 80 race and in training where it hurts, and
What training should percent of your runs are at an easy, when you’re tired. So mind training is
I be doing? conversational pace. Then 20 percent of super important to help you keep
If you are new to long-distance them are the harder stuff like hill reps, going. Think about why are you doing
running, Sabrina says you must not do interval sessions and tempo runs to this. It usually needs to be an intrinsic
too much too soon. “For the first few increase your speed, leg strength and reason. When you get to the hard bit of
weeks and months of training don’t VO2 capacity.” the race, it is your mind that will pull
overdo it. You need a progressive plan Sabrina adds: “Variety is the spice of you through.”
so you’re not overloading the body to life – especially for ultras. You want to Sabrina recommends using
avoid injury niggles and over-tiring,” go long but be strong with it, which is empowering mantras you can repeat to
she advises. “I increase my athletes’ where threshold runs and hill sessions yourself, and visualisations, such as
training by 10-15 percent each week. will help.” imagining yourself running strongly up
Then every three weeks, I give them a Strengthening your body should a hill, or crossing the finish line with
lower-volume week to allow for also come via gym (or at-home) weights elation. She adds that having a support
recovery and training adaptations.” sessions too. “Strength and network will make a difference.
Coaches Sabrina and Lily both conditioning is imperative for your joy “Have someone you can reach out to
recommend doing some of your of ultra running,” says Sabrina. “You when you need an uplifting message, or
running on similar terrain to the race need to ensure that your muscles, arrange for your family to be on a
you are training for. which you’ll be using under strain certain spot on the course so you know
“If it is a hilly off-road route, then at during an ultra, are as strong as they they will be there cheering for you.”
least 50 percent of your training needs can be. It’s even more important for Meanwhile, Lisa says a good mental
to emulate this,” advises Lily, who has women to strength train as we age and strategy on race day is not to think
run a 250K ultra in Tanzania. “If your our hormones change in order to about the whole distance that lies
race is in another country then think enhance our bone health. ahead. “Chunk up the miles into
about the climate. Do you need heat or “You don’t need to spend hours in sections, otherwise it can be rather
cold acclimation or altitude training? the gym. Even 20 minutes twice a week scary to think of the overall mileage,”
If you are racing somewhere hot, then can herald results. Don’t forget she says. “I know people often worry
try training with an extra layer to get exercises for your upper body too as before the race that they won’t be able
your body used to running at a higher you might need to run carrying a pack to do it, but all I would say is ‘believe
body temperature.” with water and snacks in.” in yourself ’.”
Race To The King takes in

some beautiful sights along
the South Downs

ULTRA-RUNNING || Go further and conquer
What do I need to eat?

“Eating is probably the most important thing about
Five of the best ultra running,” Lily observes. “It is vital to practise
nutrition in training, to fuel with carbs beforehand
and to keep fuelling while you run. A few gels is not
going to be enough if you are out on the trails for six,
BEGINNER 10, or even 20+ hours. A mixture of sugars is key as

well as slow and fast releasing carbs. You also need
FRIENDLYULTRAS
to keep your sodium levels topped up, so take salt
tablets and/or electrolytes.”
Snacks that are easy to digest containing salt and
sugar are best such as crisps, salted nuts, flapjacks,
Love Trails is a sunny coastal cake, biscuits, jelly sweets and sandwiches. Be
running festival in South Wales
prepared to carry what you need. Some ultras also
lay on big food spreads at checkpoints but don’t go
for anything you haven’t practised eating in training
to avoid a stomach upset.
“Everyone is different so it is really a case of trial
and error. I like to take a mixture of real food such as
peanut butter and honey sandwiches and salted
boiled potatoes with energy bars and flapjacks,” says
Lily. “I only take a gel when I can’t stomach anything
else for a quick energy boost.”
Is it really for me?

Yes! But it isn’t surprising many women have been
put off ultra racing due to the lack of female
representation at events, the sexism they might be
exposed to when taking part, and the lack of basic
#1 Race to the King and ridge trails without the provisions if menstruating or breastfeeding.
The scenic route goes along need for technical skill, and lots Sophie Power is starting to turn the tide with her
Monarch’s Way, through the of support and aid stations along SheRACES organisation, which has been working
South Downs National Park and the way. 13-14 July, with event organisers to improve the experience and
past Arundel Castle, with 50K Oxfordshire and Wiltshire, safety of female participants. She said: “Women face
and 100K options. It is well thresholdtrailseries.com/
organised, with plenty of support events/race-to-the-stones/ many barriers to being on the start line. Some are
and the looped course makes it societal, but some are put in place by races
a good one for novices. #4 ENDURE24 themselves. SheRACES conducted research on
15 June, Sussex, At these events, you have women’s experiences in racing and used this insight
thresholdtrailseries.com/ 24 hours to run as many 8K trail to develop a set of guidelines for race organisers.”
events/race-to-the-king laps as you can. You can run
solo, as a pair, or form a relay Threshold, who stage ultras including Race to the
#2 Love Trails Festival team of up to 12 people. Stones and Race to the King, have embraced the
Why not combine your first All abilities are welcome. advice, and are now aiming to achieve at least 50
ultra with an amazing weekend Reading (8th-9th June) percent female participation in future events.
away full of music, inspirational and Leeds (29th -30th June), Women from minority groups are less likely to
talks and wellness workshops? endure24.co.uk
This year’s festival will include do ultra running, but Sabrina, Lisa and Nazrin are
two ultras for the first time #5 Backyard Ultras among those leading the charge by being the change
of 52K and 77K. The runs are Participants run on the same 6K they want to see. “Less than one percent of trail
timed but are non-competitive (4 mile) loop which they must runners are black, and there is a noticeable lack of
so everyone can join in at their complete in an hour. The laps female participation in trail running,” Lisa says. “I
own pace. 11-14 July, South are then repeated hourly until
Wales, lovetrailsfestival.co.uk there is only one competitor left. am supporting Threshold’s 50:50 campaign to help
Four miles in an hour is approx people see that it is indeed accessible to all.”
#3 Race to the Stones 15-minute mile (9.19 per k pace). Nazrin, who has set up SHE Runs, a club working
© ANNA RACHEL PHOTOGRAPHY
Take on the UK’s oldest trail, It is all about how long you can to help more Asian and Muslim women get active
covering 50K or 100K, to keep going, and you can call it a (insta: @sheruns_community), says: “I’m trying to
the UNESCO World Heritage day whenever you like. Various
Site of Avebury Stone Circle locations around the world break down barriers and shine as an example, so
in Wiltshire. The route is a mix throughout the year, other women can see the impossible is possible. I
of woodland, riverside paths backyardultra.com want to help enable more women like myself get to
start lines. Ultra running is for everyone.”

|| I’m trying to break down the barriers
and shine as an example, so other women
can see that the impossible is possible.
Ultra running is for everyone ||
APRIL 2024 || Women’s Running || 39

TALES FROM THE POD
new episodes every week

Listen to the Women’s Running Podcast for more updates
on our running every week on Wednesdays. Join us on
Patreon for exclusive workout plans, weekly newsletters
from Esther and Holly, free access to Live podcasts, and
bonus episodes. Patreon.com/womensrunning
It’s half marathon season in Planet Pod,

with both Esther and Holly in the thick of their
training. Who’s doing this with us…?
HOLLY As I write this, even time and deciding I need to try and do
though I’m halfway even better on the next run.
through a half marathon I’m firmly saying a big fat NO to all of
training plan that would this. If you’re struggling with running
have terrified me a couple motivation, try and take each session as a
of months ago, I think I can safely say that completely fresh start. Who knows how
I’ve fallen back in love with running again. things will feel this time? There’s only one
I’ve never fully broken up with it in the way to find out. And, without
last four years of our rocky relationship expectations, you might surprise yourself.
but, in hindsight, there have been times Secondly, I’ve been trying to see my
when I was close. Our relationship has Both on similar training runs in short stages and remain as present
often been made more complicated by the paths for the first time as possible. This even applies to the
fact that we work together, too: although, in a while – and both pre-run jitters. There is currently no
loving it!
in some ways, it makes spending time thinking about tomorrow’s long run in my
together easier, it can also get a little messy household (with the exception of some
when business is involved. infrequently for me in the past, but I seem practical things, like making sure I’ve got
I’ll drop the metaphor now but to have landed in a positive period. clean pants and I’m not planning on
hopefully I’ve made my point: our I’m just really enjoying my running at downing half a bottle of white). There’s
personal relationships with running and the moment and, for me, the key to only the evening before, and then the
exercise in general can be just as unlocking this joy has been a bit of morning of. And then, would you look at
complicated as any love affair or family mindfulness. This sounds a bit wanky, but that, we’re up and out of the house and
spat. There are often times when it feels hear me out. There’s nothing wrong with a we’re away.
like the work you’re putting in isn’t being bit of Wim Hof or a crystal, but that’s not Any time my mind starts to wander
matched fairly by what you’re getting what I’m talking about. and panic about how far I have left to run,
back, and something that’s meant to make Firstly, I’ve tried to rid myself of any I bring myself back to the chunk I’m
you feel good can make you feel really future expectations while I’m running. So experiencing right now. And, most of the
rubbish instead. often I fall into mental traps and tell time, I’m feeling alright in the moment.
But there are also the good times: the myself things like: ‘Well, if two miles feels So, sorry soothsayers, but I’m putting a
honeymoon periods, the breakthrough tough, how’s a six-miler going to feel?’ ban on fortune telling. Let’s take each
sessions, the moments when it all feels a Equally, I can set myself up for moment as it comes for the sake of a long
little easier. These have come all too disappointment by looking at a decent and happy relationship with running.

Training for a half is a
challenge but not so
much of a time-stealer as
a full marathon
ESTHER By the time this accept that this approach isn’t for Over the past few years, it’s felt like I’ve
issue comes out, not only everyone, it is working for me. been constantly trying to push my
will I have run my second I was worried about doing too much, training and my pace and my distances,
half marathon in two and training too hard – those sorts of and beating myself up for not being better
months, but I’ll also be things – but having dates quite close week after week, with perhaps two goal
gearing up for my third. together means that I’ve been able to take races a year. Now, though, with all these
I know, for many of you, these sorts of advantage of those tapers (and we all dates, my training pattern is three or four
distances will be a walk in the park, but for know that taper weeks are living the weeks of focus, followed by two weeks of
me, the idea of three in a row has been dream) as well as some significant gentle easy sessions (and that race date in
exhausting. So let me clarify something deloading weeks post-race. All of that the middle).
– while the idea has been exhausting, in tapering and deloading means that I By the time I’ve had that taper and
reality, the training has been fab. think my training is much more balanced deload week, I’m raring to go for the next
And I’ve found that pretty mind- as a result. training block. To have blocks that aren’t
blowing! Three races? Three deadlines? four or five months of relentless grind, but
Three training blocks?! I mean, this instead four weeks of effort, has been
should be awful, right? Nope! Cos three || To have blocks transformational for my mental health,
races means three tapers, my friends. And and – possibly – my overall health and
on top of that, three recovery weeks. Bliss. that aren’t four wellbeing too. I’m running slightly less,
I have absolutely loved having these or five months but that’s giving me time to explore other
dates in the diary – dates that aren’t fitness options, like yoga and strength, so
marathons, but dates that have shaped my of relentless I’m feeling better for it.
training and given me focus. Of course, grind has been All of which means that while I’ve
one of the main reasons for this is that, as signed up for two more races in the
I’ve said about a billion times before in the transformational for autumn, I need MORE. Currently on the
pages of this magazine, I’ve firmly moved my mental health look out for a cheeky half in June or July.
my sights away from any kind of PB- Could be hot, could be sunny, could be a
related goal with them. While I completely and wellbeing|| bit red-faced… Who’s with me?

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Running shoes || Fun marathon plan || How I Train

Everything
you wanted
to know about
running shoes...
...but were These days it seems
afraid
like you need a PhD in
footwear to decide on the
right running shoes. So
to ask!
we’re here to help with our
ultimate shoe guide
Words: Anna Harding
W
e’re often told kind of running are you doing? The best way to look at your
that running is This will then determine whether running gait is to go to a specialist
a simple sport; you want road or trail shoes, running shop or a physiotherapy
all you need is racing flats or spikes. practice that offers an analysis
a good pair of Once you know what type of service. The expert in the shop
trainers. But with so much shoe you’re looking for, there are will usually get you on a treadmill
information out there about then a few more questions you and ask you to run for them.
types of running shoes, different need to ask. They’ll have a number of cameras
names for them and different set up around the treadmill so
shoes for different types of What is ‘gait analysis’? they can capture your running
running, it can actually become a You’ll need to find out what type style and then analyse what your
lot more overwhelming than you of runner you are, and this comes particular running gait is. With
first imagined. Fear not! That’s down to your gait. this information, you can then
where we can help, and hopefully Your running gait refers to the choose the running shoes that are
answer every question you have specific way in which you move most appropriate to how you run.
and tell you everything you ever your body while running. There It’s important to note that our
wanted to know about running are various components that running gait can change over
shoes, but were too afraid to ask! affect your gait, including your time, and for various different
stride length, foot strike pattern, reasons. Changes may come
Which type? arm swing and overall posture. about due to an injury, weight
Choosing the right running shoes Understanding your running gait gain or loss, or even pregnancy or
depends on several factors, can help you improve your when you are postpartum. So if
including your foot type, running running efficiency, prevent you’ve had your gait analysed
style, and of course, your injuries and pick the most previously, but it was a long time
personal preferences. The first appropriate running shoes that ago, it’s worth going back to get it
question to ask yourself is, what will keep you injury-free. checked out every couple of years.

coach || Running skills That first run in a new pair of trainers
is magical. The fresh bounce is
something all runners look forward to
built into them, which help to
correct the inward roll. These
include a medial post or arch
support. This feature promotes a
more neutral alignment of the foot
when running.
They also typically have a
firmer midsole to help control
pronation and provide a stable
platform for the foot. And they
usually have a wider base,
especially in the midfoot and
forefoot areas, to enhance stability
and support during the foot strike.
• Neutral – A neutral running

shoe is designed for runners with
a normal arch who run with a
natural gait pattern. These shoes
are typically built with cushioning
and support distributed evenly
throughout the shoe, without any
additional features to correct for
overpronation or supination
There are three main types of ankle sprains and iliotibial band (which we’ll come onto later).
running gaits; syndrome (ITBS), as well as being
at risk of stress fractures. • Cushioned – Cushioned
• Neutral gait – With a neutral running shoes are designed to
gait, the foot strikes the ground Road shoes provide extra comfort and
evenly, with the outside of the heel The most commonly bought support to runners, particularly
making initial contact, followed running shoes are road shoes, but those who log long miles or have
by a slight inward roll (pronation) even within that category there concerns about impact-related
and then a push-off from the big are several sub-categories; injuries. They typically have a
toe. Neutral runners have a thicker midsole made of soft
balanced distribution of weight • Stability – Stability running materials like EVA foam, gel or air
across the foot and tend to shoes are designed to correct pockets. Cushioning absorbs the
experience minimal overpronation in runners, impact forces generated when
biomechanical issues. stopping their feet from rolling your foot strikes the ground,
inwards as much. They often feel reducing stress on your joints and
• Overpronation – firmer and have different features muscles. Many of these type of
Overpronation is when the foot running shoes offer additional
rolls excessively inward when it cushioning and support in the
lands, causing the arch to flatten heel area too, to absorb shock
and the ankle to rotate inward. during heel strikes, which is
Runners who overpronate may be common in many runners’ gaits.
at risk of injuries such as shin
splints, plantar fasciitis and • Zero drop – Zero-drop running
knee pain. shoes are those where the heel and
forefoot are the same height from
• Supination – Supination, which the ground, resulting in a level
is also sometimes known as platform for the foot without any
underpronation, is the opposite of height difference. In traditional
overpronation. It involves running shoes, there’s often a
insufficient inward rolling of the height discrepancy between the
foot upon landing, resulting in heel and forefoot, with the heel
most of the weight being being higher off the ground than
distributed on the outside edge of the forefoot.
Have a think about what kind of running you
the foot. Runners with supination do before you go into the shop because road Zero-drop shoes aim to mimic
may experience issues such as and trail runs have different demands a more natural foot position,

similar to walking or running
barefoot. Some zero-drop shoes
are even referred to as being
‘barefoot’ shoes. Advocates of
zero-drop shoes argue that the
design encourages a midfoot or
forefoot strike pattern, because it
allows the foot to move in the
most natural way. Advocates
claim this may reduce stress on
legs and feet, and encourage a
more efficient running form.
Running in zero-drop shoes
may help strengthen the muscles
in the feet, ankles and lower legs,
as these muscles are more actively groups, so runners may need to wraps around the sides. It’s the bit
engaged in providing support and gradually increase their mileage that provides comfort, support
stability without relying on the in zero-drop shoes to avoid and breathability during runs.
cushioning or elevated heel found overuse injuries. Running shoe uppers are typically
in traditional shoes. However, constructed from a variety of
it’s important to note that What makes up a shoe? materials, including synthetic
transitioning to zero-drop shoes There are two main parts to a fabrics, mesh and knit. They
from traditional running shoes shoe: the upper and the sole. tend to feature mesh panels or
can take time. This is because they The upper of a running shoe perforations to allow for airflow,
encourage an altenative running refers to the part of the shoe that which helps keep your feet cool
gait and engage different muscle covers the top of the foot and and dry. Proper ventilation can
help reduce the risk of blisters and
discomfort caused by excessive
“Cushioning absorbs the impact forces moisture build-up.
The sole is made up of three
generated when your foot strikes the layers: the insole, the outsole and
the midsole. The insole is the bit
ground, thereby reducing stress on your inside, which is usually removable
so you can replace it with your
joints and muscles” own orthotics, if necessary.

coach || Running skills
Trail shoes offer more stability

The outsole and midsole are
and grip than road shoes, usually fused together and form
and some suit certain terrains the underside of the shoe. The
better than others
majority of running shoes have a
rubber outsole, which helps with
grip, although some shoes that are
super lightweight don’t use any
extra materials in order to make
them as light as possible.
The tongue is the padded flap
between the upper and the lacing
system that sits on top of the foot.
It serves several purposes,
including providing comfort,
distributing pressure from the
laces, and protecting the top of the
foot from irritation. There are a
few different tongue designs
found in running shoes, including
a traditional tongue, gusseted
tongue and semi-gusseted tongue.
A traditional tongue is the most
common. It consists of one piece
of material, which is sometimes
padded, that runs along the centre
of the shoe’s opening. It is
typically connected to the upper
on both sides, providing a secure
fit and helping to prevent debris
from entering the shoe.
“Nearly a dozen road and track A gusseted tongue is attached
to the upper along its entire
records have been broken in the past length, creating a sleeve or
bootie-like structure. This design
three years, during which time the use prevents debris from entering the
of ‘super shoes’ by elites has rocketed”

shoe through the gap between
the tongue and the upper.
A lot of money goes into shoe
research, technology and design
by the big brands
A semi-gusseted tongue is range technology, like

attached to the upper along one carbon plates and
or both sides, leaving a small lightweight foam soles.
opening between the tongue and These keep the shoe’s
the upper. While not as effective at mass to a minimum
keeping out debris as a fully while returning energy
gusseted tongue, a semi-gusseted to the wearer.
design still provides some What’s interesting is
protection and helps to maintain that nearly a dozen road and
a secure fit. track records have been
broken in the past three years,
Run shoe jargon during which time the use of
There are a couple of technical these ‘super shoes’ by elite runners
terms that you might not be has rocketed.
familiar with, but are given in the There’s a debate around
specifications for the shoe. whether this new breed of ‘super
shoe’ is advantageous to the
• Heel-to-toe drop or offset – everyday runner. They can help Do shoes need
Also known as offset or with improved running economy breaking in?
differential, heel-to-toe drop and efficiency, which is why Times have changed a little since
refers to the height difference they’re good for the elites, and this the days of ‘breaking in’ shoes.
between the heel and forefoot of a is certainly something that can These days, you should find that
running shoe. It’s measured in translate to being a benefit for running shoes are fine to wear
millimetres and can be positive hobbyists too. And another pro is straight out of the box. That said,
(heel higher than forefoot), zero that they promise to help you stop if you are entering a race, we
(heel and forefoot at the same getting tired as quickly and wouldn’t recommend that you
height), or negative (forefoot recover faster, which is good for wear a box-fresh pair for that. The
higher than heel). runners at any level. mantra ‘nothing new on race day!’
is certainly a valid one. You don’t
• Stack height – This is similar to want to run the risk of having a
offset, but the stack height is the bad race because you haven’t
difference in height between the practised in your shoes before.
heel and forefoot of a shoe. It’s While you won’t need to break
also measured in millimetres. in running shoes in the old sense,
try running at a few different
What are super shoes? paces in your new trainers to see
Recently, ‘super shoes’ have how your shoes respond. It might
If you can, get a gait analysis before you
emerged for all running distances, buy, and always try a few pairs on for also be worth doing your first
due to their use of top-of-the- comparison. Don’t be seduced by looks! run in them on a treadmill.

This will save the soles of them
from getting dirty, just in case
they’re not quite right, which
means you’re more likely to
be able to get a refund or
exchange on them. Check the
returns policy of where you
bought the shoes first.
Do I need more
than one pair?
The short answer here is, ‘not
necessarily’. That said, it is
Even a tiny alteration in gait can something to consider if you’re
cause biomechanical problems
running three or more times per
over the course of a few miles
week. If that’s the case, then there
are some pros and cons to having
several pairs of running shoes to
use in rotation.
On the plus side, if you’re using
several pairs, you’re likely to
prolong the life of them by giving
them time to fully dry out and let
the foam rebound between runs.
It can also allow you to vary the
type of shoes based on the
different training runs you’re
doing. For example, you might
want a stiffer, lightweight shoe for
your faster runs, but something
more cushioned for longer runs.
The main con to having more
than one pair is the cost of them.
Some retailers offer a discount on
buying more than one pair of
shoes, or you could have a look on
secondhand retail websites for an
older model of the shoe you want,

Running skills || coach
If you haven’t heard

of the runner’s knot,
have a look online and
lace up properly to
avoid blisters
“Your brand new running shoes might thousands of years to break down.
There are a number of shoe
feel comfy, but if you use them all the recycling initiatives and some
running shops will take your old
time, you'll wear them out a lot sooner shoes and give you some money
off a shiny new pair.
than if you reserve them for running”
What are those extra
lace holes for?
to save some money on multibuys. run on. You can use apps such as Those extra lace holes at the top of
You should also consider the Strava to track how many miles your shoe are actually fairly
environmental impact of having your running shoes have done, useful. They let you form what’s
several pairs of shoes at once. which will give you an idea of known as a ‘heel lock’ or ‘runners
when to check for signs that it’s knot’. By threading your laces
Can I use them for time to replace them. These signs through those extra eyelets, you
other things? can include noticeable wear and can get your shoes to give you a bit
Your brand new running shoes tear on the outsole or midsole, more support around your ankle
might feel comfy, but if you use reduced cushioning and increased and prevent heel slippage. Some
them all the time, you’re going to discomfort during runs. It’s runners also find that it can help
wear them out a lot sooner than if important to keep an eye out for prevent blisters, because the
you reserve them just for running these signs, as wearing old runner’s knot keeps the shoe in
in. The same can be said for running shoes to run in can lead place better.
wearing them to the gym. to injuries. Hopefully that’s answered all of
Once it’s time for a new pair, the questions you’ve ever wanted
When should I replace consider what you do with them to to know about running shoes but
my running trainers? lessen the impact on the were too afraid to ask. If you do
Running shoes typically last environment. JogOn estimates still have a question about
between 300 to 500 miles, that every year in the UK alone, running shoes though, get in
although this can vary depending more than 30 million pairs of touch with Women’s Running and
on factors like your weight, your shoes end up in landfill. Once one of our experts will be able to
running style and the terrain you they’re there, they can take help. Happy running!

The main benefit of an
autumn marathon must
be the spring and summer
training block. No woolly
hats and gloves required

Marathon training made fun || coach
MARATHON { m a d e }
TRAINING f u n !
If you don’t
enjoy the
training, you’re
unlikely to enjoy
the experience
come race day
There’s no reason why marathon

training has to take over your
life and ruin for you any fun on
the way. This low-stress marathon
plan is designed to take off
any pressure and put the smiles
back in your miles
Words and plan by: Laura Fountain
R
eady to train for an autumn
marathon but worried that all
the seriousness of training will
suck the joy out of running?
Well, here’s news… it doesn’t have to. If
you’re a runner who likes to head out
the door and not overthink it, or who
tenses up at the thought of interval pace, so it’s absolutely fine to do all of
sessions and mile splits, then read on. your training at this low intensity too.
While there are certainly benefits to || You’ll still be In fact, slowing down on your training
introducing some speed sessions or runs can actually improve your pace
threshold runs into training for a clocking up over time.
marathon, it’s not the only way to do it. enough miles You may find that not having a set
The most important factor in training speed session or interval run means
for a marathon is getting out and doing to build the you’re more consistent in your training
your runs. And you’re more likely to get endurance and and able to tick off more of your runs.
out the door and do your runs if they’re If you regularly go to a running club
ones you’re looking forward to. aerobic fitness interval session, you’re still welcome to
This marathon training cycle, take you need, and include this as one of your runs.
the pressure off your pace and put the
fun back into running. You’ll still be you’ll be doing it When should I start training?
clocking up enough miles to build the on your terms || This training plan is 16 weeks long
endurance and aerobic fitness you need which is a good amount of time to train
to get you round 26.2 miles, but you’ll be towards a marathon. If you’re aiming
doing it on your terms. for an autumn marathon in October,
this will mean starting your training
Less speed, more fun around June.
For some runners, just seeing an interval If you have any holidays planned or
session on their training plan will make you think there are weeks when it’s
them break out in a sweat and this is going to be difficult for you to train,
often a session that gets skipped. Others start your training a week or two early
are anxious that faster-paced running to allow for this possible break in your
could trigger old injuries and some just training. Then, if things go better than
don’t enjoy them. If any of those sound expected and you manage to tick off all
familiar, the good news is that we’ve your weeks, you can repeat any of the
stripped your training plan back to weeks up to week 12.
concentrating on ticking off your runs at
a comfortable pace. How long should my
Ultimately, you’re going to be longest run be?
running your marathon at a comfortable The runs in this training plan are given

coach || Marathon training made fun
Strength training is great

for all of us, and you can
choose whether you do it
at home or in the gym
in duration rather than distance. One Galloway who advocates a run/walk sometimes, it can even make you faster
of the biggest concerns of marathon method) is an approach used by runners than if you tried to run the whole way.
runners is how long their longest run of all abilities. You run for a set distance There’s no reason why you have to do
will be. It’s generally agreed that three and then walk for a set duration, for all your training runs without stopping
hours is a good amount of time to be on example, by taking a one-minute walk either. If you want to give run/walking a
your feet for your longest run – however break every mile. Doing it this way can try, practise it on your long runs.
far this takes you. From years of help break a long race into chunks, and
working with marathon runners, I know Strength training for
that many feel the mental boost they’ll your marathon
get from running a bit further than this This plan also asks you to do two
will offset the longer recovery needed. strength training sessions each week
Every runner has to make the choice alongside your runs. Strength training
that’s right for them, so this plan lets you for runners is an important part of your
decide for yourself. We do suggest it training that can deliver real benefits.
should be no longer in duration than 3 Stronger muscles can deliver more
hours 30 minutes. power to your stride, and working on
Bodyweight exercises, like a plank,
The longer your run, the longer it are very effective for core strength core and upper body strength can help
will take you to recover so there is a fine you maintain good form when you start
balance between doing enough and to tire in the second half of the race.
doing too much. Three weeks might While it’s not a cast-iron guarantee that
seem like a long time to recover in time || While it’s not you’re not going to get injured, strength
for race day, but it’s easy to overdo it. training can help you reduce the
a cast-iron likelihood of getting an injury.
Is it okay to walk?
Very few runners will run the whole of
guarantee that It doesn’t have to mean picking up
super heavy weights (though this is
their marathon without stopping for the you’re not going great). You can do an effective strength
occasional walk, whether that’s for water
stops or as a planned run/walk method.
to get injured, workout with just your bodyweight or
try a Pilates class if you prefer. check out
26.2 miles is still the same distance strength training womensrunning.co.uk for a brilliant
whether you’re stopping for a walk
break or not, so let’s lose the notion that
can reduce selection of workouts to try. Fit it in
wherever works best for you – doing
it only counts if you run every step. the likelihood of your strength workouts on the same day
Run-walking or ‘jeffing’ (a reference
to the American Olympic runner Jeff
getting an injury|| as a short run can free up a full day for
complete rest.

Marathon training made fun || coach
YOUR FUN MARATHON TRAINING PLAN

This plan is designed to prepare you to run a marathon, but it aims to make your training
journey as simple and enjoyable as possible. It’s a flexible plan in that it doesn’t tell you which days
to run on. It’s up to you, but we would recommend trying to space your runs out within your
week and taking a rest day the day after your long run. All your runs should be done at a
comfortable pace and we encourage you to run/walk as much as you’d like
RUN 1 RUN 2 RUN 3 RUN 4 STRENGTH WORKOUT X 2
week 1
30 min 30 min 30 min 45 min 20 min

week 2

week 3
30 min 40 min 30 min 1 hour 15 min 25 min

week 4

week 5

week 6

week 7
35 min 50 min 40 min 2 hours 30 min

week 8
35 min 60 min 40 min 2 hours 15 min 30 min

week 9

week 10

week 11

week 12
45 min 70 min 50 min 3 hours 30 min

week 13
45 min 80 min 50 min 3 hours to 3 hours 30 min 30 min

week 14

week 15

week 16
30 min 30 min – Marathon –

coach || How I train
What’s the hardest race in, which is helping under-

you’ve ever done? privileged girls have access to
In 2023, I did a race called sport and health education.
the Titi 200K Ultra in Malaysia.
I was chased by wild dogs, Do you have race-day
my skin was peeling because nutrition all sorted?
the sun was so hot, I couldn’t I am usually dialled in on my
keep food down and was nutrition, but I also know that
throwing up, and finished with anything can happen on race
hallucinations due to day, so I am always prepared to
lack of sleep. It had everything! adjust as needed. If I can’t keep
I managed to cross the line solid food down, I can always
first female, and third manage a Maurten gel so that’s
overall, so it was great personal my backup.
achievement.
What’s your greatest
Where’s your favourite achievement?
route or place to train? I think my first ever ultra,
Living in Singapore, I never get which was 100K. I had only
tired of running around Marina ever run one marathon before
Bay; it’s so stunning seeing that as a training run and I
the sun rise behind it. The went into the ultra-race with
pathways (park connectors) zero expectations and to try
here are amazing as I can run Natalie loves to and finish it and enjoy the
run in her home
all the way to the airport (about town of Singapore
experience as much as possible.
40K each way) without ever how I train No one was more shocked than
having to cross a road. me when I crossed the line in
Natalie Dau
first place overall, so my love for
What session do you love running long stuck after that.
doing the most?
I actually like my long slow runs. Best pre-race meal?
I can settle into a rhythm and Usually a club sandwich or a
know that I have committed to being Natalie Dau is the co-author of ham-and-cheese toastie.
out there for a decent amount of time Run Like a Woman, as well being an
so just flow with it. And afterwards ASICS and Garmin sponsored Biggest running mistake?
the coffee and eggs-on-toast taste Going out too fast. I am now much better
even better.
ultra-marathon athlete at pacing myself, thank heavens!
What has running taught you? ABOUT natalie Favourite piece of kit?
Not only an athlete and writer, Natalie is also
It’s taught me that taking time out of my a guest speaker and content producer regularly
Asics Superblast shoes and my Garmin
day is important to do something I love, appearing in the media. This year she will be EpixPro watch.
as it makes me a better person. There is holding a retreat at Chiva-Som (chivasom.com), a
something that I have always wanted to wellness resort in Thailand. She says: “For me, Chiva- What’s running really
do, and I am finally making it happen Som provides a place where I can take some time out about for you?
and work on myself. Staying there gives me
in 2024. I am running from Thailand the chance to reflect and unwind, but also the The personal challenge and getting
to Singapore, which is 1,000K (two opportunity to recover, experience new treatments out of my comfort zone. Every single
marathons a day for 12 days) to set and have access to amazing food and facilities that day is different, no day is easy, and you
a Guinness World Record. More allow me to keep my fitness routine and also leave can always be better.
feeling even healthier than when I arrived.
importantly, I’m doing this I am so excited to come back to Chiva-Som again
to raise money for a cause I believe this year to hold another retreat in collaboration Best advice to share?
with them.” @rockstararms Get a good coach as they can really
make the difference. Recover properly
This year, Natalie and find a good community to enjoy
will run 1,000K
over 12 days
the journey with.

How we test
Our kit is tested by real runners: passionate
women with diverse running experiences,
from dedicated marathoners to happy
plodders. We wear the clothes, run in the
shoes and use the tech on our usual runs
to see if they go the distance. We then give
each piece of kit our star rating. Prices are
RRP and correct at time of printing.
POOR Disappointing,
low-level performance
STANDARD Provided
basic levels of performance
in function, fit and style
GOOD Solid all-round

performance: a good value,
reliable piece of kit
GREAT Performed above

expectations and impressed
with function and fit
BEST Brilliant
performance from highly
technical, stylish kit
Shoes || Clothes || Tech

kit || New release shoes
APRIL KIT
NEW RELEASE SHOES
Putting your next trainers through their paces
|| Perfect for neutral

road runners who are
pounding out miles
and want superior
cushioning and a
bouncy feel ||
BEST
IN TEST
New Release
Shoes
Brooks Glycerin 21
£165|brooksrunning.com|Tester Sarah
E
very year, the release of the The comfort On the run shoes suited me; my foot felt
new raft of Brooks shoes is Akin to having a mattress on your With a 10mm midsole drop, these secure and I felt no discomfort on
highly-anticipated. Brooks foot, these Glycerin 21s have more are comfy on the roads. I have run the run or afterwards.
are a huge player in the run cushioning than the previous up to 10K in them with no
shoe market and the Glycerin is its iteration and are a pleasure to put problems. The extra cushioning Should you buy them?
everyday training model; a on. The padded tongue and heel has made them chunkier in design Yes! Another great shoe from
favourite among many women. gave me my first ‘wow’ moment and personally, I prefer the Brooks and another option for
and then, when I got going, I felt appearance of previous models. runners who like ultra-cushioned
The fit like I was walking/running on That said, they do exactly what I trainers. They could be prettier (in
Brooks shoes seem to be clouds. The knitted upper was the want them to; they are extremely my opinion) but there is a wide
consistently good on sizing – for perfect tightness too. A real 10/10 comfortable, I don’t get the range of colours available (as well
the last 20 years I have worn 7.5UK for comfort. ‘rocker’ effect some cushioned as a wide fit option), and they’re
– I am usual shoe size 7 – and the shoes give (which I dislike), and I also perfect for walking and for
fit is superb. I find that the extra Who is this shoe for? feel stable when running in those who spend hours on their
half size allows room for hot feet The Glycerins are perfect for them. Despite their appearance, feet daily.
and less squash! The knitted upper neutral road runners who are they are light in weight too. I have
allows breathability while staying pounding out miles and want used them for speed work sessions,
soft and snug against my foot, the superior cushioning and a bouncy and they were comfortable and
toe box is good and roomy, and my feel. It’s a real balance between surprisingly responsive. I do
heel stays put while running. comfort and performance. overpronate slightly, but these

ECO
CHAMPION
New Release
Shoes
Salomon Brooks Salomon

Genesis Hyperion Elite 4 Index.03
£140|salomon.com|Tester Tina £220|brooksrunning.com|Tester Sarah £130|salomon.com|Tester Esther
The fit The fit The fit

Spot on for me, even with narrow feet; I didn’t These are tricky to get on due to the tight fitting These clever shoes are designed to have
even think about the fit from the first run. These upper, as with most race shoes like this. Once a second life as ski boots. The uppers are
feel well cushioned in the important areas like on and running, the fit is good and there’s a made of undyed fabrics, while the proprietary
the tongue and heel, and the lace system is roomy toe box. The shoe upper is made from Infinifoam underfoot is the part that will end up
easy to adjust to get a snug fit across the top of a lightweight but hardwearing mesh. I found on the slopes. The upper feels and looks a little
your foot. that the upper on the heel dug in but I could peculiar. There’s no stretch or give in it, and it
avoid it by wearing more padded socks. These crumples and flexes very easily. There’s plenty
The comfort are a unisex fit; I am usually a women’s UK 7.5 of space in the toe box but, without any stretch
With an 8mm drop, these suited me as a heel in Brooks – and these shoes fitted as usual in in the upper, there’s very little support – my foot
striker. I think having a bigger footprint makes length but were a little wider. isn’t hugged, and doesn’t feel protected. The
these feel very stable on rocky and challenging heel cup is very unstructured too – you can fold
terrain. Even when they’ve been waterlogged The comfort it flat. The midsole is also a bit different to the
through rainy runs, these have stayed comfy Apart from the heel issue, they feel comfortable, usual; made from TPU, there are a couple of
and secure, and the Energy Foam midsole albeit different to non-carbon plate shoes. The sharp angles around the heel.
provides excellent cushioning. SpeedVault Race+ Carbon fibre plate engineers
the rocking heel-to-toes motion for faster The comfort
Who and what are they for? turnover. The upper on these is as minimal and The midsole is comfortable. It’s quite firm
They’re rugged enough for mountain runs lightweight as possible, but you’ll get wet feet in underfoot, but the combination with the gappy
or hilly terrain, and they’re cushioned and the rain due to the mesh design. and unsupportive upper is disconcerting,
comfortable enough for longer runs as well. I’ve especially if you are prone to lower leg niggles.
done both hill tempos and my weekend longer Who and what are they for?
runs in them. These road running shoes are designed for Who and what are they for?
PBs – Brooks says they are for distances from 5K Salomon says they are for once-a-week runs,
On the run to marathon but I wonder how they would last rather than for intense or long workouts.
You don’t really think about these shoes on over longer distances. They would be suitable
the run, which is a sign of how comfortable as a race shoe, certainly in the summer months On the run
and reliable they feel. My regular trail is so with the added breathability. Carbon plate shoes They’re not protective enough for anything
waterlogged – a real mud bath! – and these all sit around the 40mm stack height, which if more than 10K – I ran up to 5K and wouldn’t be
have kept me upright throughout. They make you’re a more minimal runner or like to have a keen to go further. I found the upper rubbed as
me feel secure on uphills and downhills more stable connection with the ground, may it wasn’t close to my foot, and the outsole didn’t
too, and the midsole provides great energy make these a shoe you wouldn’t choose. have as much traction as I’d like in the wet. That
feedback through sapping mud. The heel feels said, the push off and energy return was great.
stable, and the Active Chassis protects my foot On the run The sustainability of the shoe has to be
from any more rocky terrain underfoot. These are light and fast; they feel firm and as applauded – it marks a shift upwards in terms of
The lugs give as good a grip as you can a mild overpronator they gave me adequate Salomon’s efforts towards circular production.
hope for throughout the muddy months but I’ve support. I liked them but did expect more energy Having a distinct end goal with these shoes
noticed after a run that mud tends to gather return and bounce towards the end of the run – ski boots! – means it’s far more likely that
on the lugs below the heel – but that’s only the (but that may be due to my fatigue!). runners will send them back to Salomon once
smallest of reservations. they reach their end of running life.
Should you buy them?
Should you buy them? Yes – if you want a race-day go-to, and like the Should you buy them?
Yes. Whatever trail you choose, these are very built-up sole. No – if you don’t want to spend If you run occasionally and are determined to
easy to run in – they’ve quickly become my £220 on very lightweight shoes that may not be make your next purchase not cost the earth,
everyday go-to. as durable as you’d like. then certainly consider these.

kit || Group test
BEST
GROUP TEST TOPS IN TOPS
TEST
A long-sleeved top is an all-season purchase
Alosoft
½ Zip Rapid
Pullover
£99|XS-L|aloyoga.com|Tester Geri
Available in a range of three colours,

this is a beautifully designed top.
The fabric is velvety and it’s very
high quality. It’s breathable and the
fit is incredibly flattering with a slight
compressive stretch. It’s designed
to be close fitting so if you prefer a
looser fit on your top half, I recommend
Artilect W-Goldhill 125 BAMBOOCLOTHING
going a size up. This is such a
versatile pullover for everything from Zoned Crew Baselayer Bovey Funnel Neck
cold weather running to yoga £63|XS-XL| artilect.studio|Tester Louise Boxy Sweat
sessions to wearing with jeans. £75|XS-L|bambooclothing.co.uk|Tester Esther
It comes with thumbholes and A beautiful Merino wool baselayer that feels
a side pocket as like a second skin and is super soft and BAM consistently scores top marks from us,
well. My only comfortable to run in. The top provides just the because it puts massive big ticks in all the
reservation is right warmth on a colder day and it’s really boxes. This gorgeous throw-over top is warm
the price point quick drying so I find it’s comfortable enough to and cosy, with thumbholes, a slight boxy fit, a
which is quite wear all day long. It also has gusseted teddy-bear soft inside and a kangaroo pocket.
high, but other than underarms for breathability. It’s very stretchy In fact, it’s so exceptional, it even made the
that, it’s a thumbs up with a slim cut that allows full movement and it end-of-the-race pain cave dissipate slightly
from me; it’s really been comes in five stunning colours. It’s also just knowing it was waiting for me at the end.
a case of wear, run, incredibly lightweight, so a great one to pack The washed-black one will make you curse the
wash, repeat. for runs away from home or on the go. onset of summer, quite frankly.
gore Contest DesignedBySports

Long Sleeve Tee Reflective Top
£79.99|0-18|gorewear.com £32.99|S-XL|designedbysports.co.uk
Tester Caroline Tester Louise
This top has a very This top is multifunctional; the

tailored cut which reflective animal print functions well
is so good it’s almost in darker conditions and it looks super
as if it’s been stylish in the daytime. I’ve worn mine
made for me. It fits both under a t-shirt for a 10K race and
so well across the over it on regular runs, as it’s soft,
shoulders, chest and stretchy and breathable. It also scores
in the arm length. well for sweat wicking and quick
It’s not too thick so DECATHLONWEDZE drying. I’ve found it makes a great
it’ll be great for
spring and autumn
Ski Base Layer Base baselayer for the colder months as the
length and design are both functional
runs and then, Layer 980 and flattering.
once it gets colder £49.99|2XS-XL|decathlon.co.uk|Tester Laura F
again, I’ll layer up with a t-shirt on top, so
the bright neon colour arms of my This top keeps me warm when the temperature
version are still visible. You get reflective drops but wicks away sweat on hotter days.
logos on the front and back, and it’s so The fit is pretty good (I have the S/M which
light it doesn’t seem to hold moisture. It’s worked out to a UK 10), but the shoulders are
become a favourite very quickly. oddly shaped which affects both look and feel.
It’s spendy, but looks like it’s available on Overall, I felt it was lacking a bit of comfort and SMALL
sale pretty much everywhere! it’s a shame it only comes in four sizes. BUSINESS
SPOTLIGHT
60 || Women’s Running || APRIL 2024

Group test || kit
lucylocketloves M&S Funnel Neck Montane Women’s Dart

Longsleeve Seamless Half Zip Running Top Long Sleeve T-Shirt
£22|S-XL|lucylocketloves.com|Tester Sabrina £25|6-24|marksandspencer.com|Tester Esther £40|6-16|montane.com|Tester Emma
This is a baselayer that can happily work all This has a mid-weight feel to it, so it sits well as Available in a range of seven colours, this
year round, under or over other layers. It feels a baselayer as well as on its own, and is made baselayer keeps you warm without sweatiness.
super soft against my skin and offers all the from a quality technical fabric that wicks (and The fit was good, and the colour is striking. I
ventilation I need, and it’s also stretchy so is washes) extremely well. My mid-grey version love that this is a technical top without a lot of
easy to get on/off during longer runs. For fits nicely with all my running-ninja wardrobe, frills. It’s well made and you can feel the high
colder days, it’s so cosy I don’t even need to and it moves well without irritation during quality of the fabric. It’s light and breathable,
take a run jacket with me. The only thing I bootcamps too. My only slightly drawback with perfect for layering all year round. It’s pricey but
would say in terms of making it better is to it is that it’s very close fitting – more so than it is made from APEX ECO 100% recycled
decrease the length of the sleeves – they other tops in the range – so it’s not the most polyester with mechanical stretch. It’s a
seemed very long to me! flattering on me. versatile top, perfect for any outdoor activity.
REdbEAR
Long Sleeved
Running Top
£28|8-18|redbearsports.co.uk|Tester Sarah
REdbEAR sells performance gear with

personality, which is perfect for those of us
who like to stand out. Each REdbEAR running
top has an individual funky design and all the
products are affordable. The Bunnies & Bears
print top I tested is emblazoned all over the
front and back and the material is lightweight
and breathable so perfect on top or under a Tracksmith
layer on colder days. I loved the scooped hem,
ladies’-fit neck line and the reflective bear on
NDO Wind-block
the back. A fun, easy-to-wear top with a good Mockneck ayacucho Peniche
price tag. £168|XS-XL|tracksmith.com|Tester Tina
The windproof panels on this top give powerful

Snap Pullover
£50|XS-XXL|cotswoldoutdoor.com
protection. They’re sewn on top of the fabric,
Tester Lucy
so you get a double layer where it counts. The
neck, made from Merino, is high but doesn’t I love the snap buttons at the collar which
feel restrictive as it’s not too tight. My top is in mean you can turn it into a polo neck when
the smallest size on offer and it still comes up you want to keep the chill out. The elasticated
a little loose; while this works well in the cold sleeves and hem also ensure maximum
BEST with a vest underneath, I would like it to fit my
arms a little tighter. If you spend a lot of time
warmth, while the Aztec-style print design will
brighten up a grey day. So, there’s no excuse
VALUE
TOPS
outdoors, in the cold, wind and rain, this top
offers great protection. Pretty pricey, though.
not to go and do that race as this super-soft
fleece will keep you warm before and after.

kit || Jackets || Marathon?
ESSENTIAL JACKETS
April showers seem to leak into all
months of the year these days…
harrier Lomond Gore

Insulated Trail Jacket BEST Concurve
£78|XS-XL|harrier.com
Tester Esther INJacket
TEST Gore-Tex
Jacket
First off – price. That is extraordinarily good £269|4-6 – 16-18
value for an insulated jacket. Harrier yet gorewear.com
again leading the charge for well-made, Tester Louise
runner-specific, great-value kit. Designed
in this gorgeous kingfisher blue, this is super As far as protection
lightweight, and very comfortable. It’s fitted from the weather goes,
but with enough room for several thin this jacket gets the top
layers underneath, and it moves really score. The fit was also
well as I ran, not moving up or spot-on with extra room
annoying me at all. It packs up around the elbows to
really small into its own little bag allow movement, and sleeves that tapered down to a
(thoughtfully attached to a pocket tight cuff. Overall, it has a slimline fit that doesn’t
so you can’t lose it). Plus, the restrict. It keeps out the rain and is also PFC-free so it
insulation is synthetic – and has a low carbon footprint. It’s also lightweight and
therefore vegan – and 80% thin, packing a huge punch in terms of tech for the
recycled. And yes, the hood stays fabric used. This is down to a Gore-Tex ePE membrane
put thanks to toggles. It takes a lot with taped seams which have kept me dry during
to take the place of my beloved seemingly endless rainy runs. The hood can be
(and way more spendy) adjusted, but even at its tightest, I still found it flapped
cold-weather jacket, but the on top of my head in the wind. In stronger gusts, it
Harrier Lomond has done it!. would definitely blow off.
Salomon Bonatti dare2b Veritas

Trail Jacket ERA Jacket
£210|XS-XL|salomon.com £34.45|8-20|dare2b.com
Tester Laura Tester Laura M
With a 20k waterproof rating, taped I really like this waterproof

seams and a protective hood, jacket. It looks stylish,
this jacket can cope with heavy feels comfortable, and
and intense rain for prolonged does an excellent job
periods. I really like that it’s weatherproofing you.
specifically designed to enable Made from recycled
you to wear it over a hydration waterproof material, it has
pack of up to 12 litres and taped seams, a wired
there’s easy access to your peaked hood with a high
flasks from the front. It’s a collar, and adjustable
slim-fitting jacket but there is cuffs and hems. There
plenty of stretch to allow for are three zipped
a natural range of motion pockets on the outside
and you can adjust the fit for and one on the inside.
further comfort using the drawcord While I found it too
on the back. The fabric is lightweight and soft, and I was heavy to use as an
impressed by its breathability, even on a warm day. I get everyday running
irritated by the rustling sound you get with some jackets, so I waterproof, I would
was pleased that this one wasn’t noisy. It packs down small certainly wear it if I were
so it’s perfect for popping into your race vest for a day out on heading out for a long day BEST
the trails where you might need to brace the elements. on the trails.
VALUE
Jacket

LONDON MARATHON
ESSENTIALS
Gone are the days of
boring race merch. You’ll
be wearing these gorgeous BEST
pieces long after the big day
INMARATHON
TEST
NewBalance
London Edition Athletics
Woven Jacket
£85|XS-2XL|newbalance.co.uk|Tester Tina
What a winning jacket. You can tuck it into its

pocket and use an internal strap to carry it across
your body if you get too hot. There’s also the option
to adjust the hem on both sides. The zipped and
protected pockets are larger than almost all other
jackets I’ve tested. It has an oversized, boxy style
that at first, I thought wouldn’t work for me, but I
love it, especially the oversized, bell sleeves. The
fabric is both wind and water resistant, and it only
took one run in an early spring downpour for me to
fall in love with it. The only downside is it’s all black,
which means low visibility in the dark, but there’s a
stunning print version for race day.
NewBalance NewBalance
London Edition London Edition
Athletics Short 27 Inch High
Sleeve Rise Legging
£45|XS-2XL|newbalance.co.uk £90|XS-2XL|newbalance.co.uk
Tester Tina Tester Tina
With all-over perforations Despite being a regular XS in pretty

and ICEx fast-drying much every brand – including New
technology, this tee feels great Balance, these felt tighter/smaller
to run in. It’s light and cool and than last year’s version of the same
hangs just the way you leggings, so maybe size up if you’re
want it to. There’s on the cusp between sizes, or you
a slightly longer don’t like an ultra-tight fit. The fit is
back hem, compressive which feels good and
BEST which gives a
nice look and
means absolutely zero creases,
bagginess, and they certainly don’t
VALUE
marathon
feels stylish.
Short sleeves
budge an inch on the run. There’s
a really high waistband – so comfy
are perfect for and supportive, but again, tighter
spring sunshine, than usual NB leggings – with
and it also has reflective logos an adjustable string. There’s no
for night runs. With an easy fit, thigh phone pocket on these,
it’s just right for marathon day unfortunately, a downside which is
or other long runs. reflected in the score.

kit || Socks || Accessories || Long-term test
ESSENTIAL SOCKS
As all the great knitters out there know, making a
good sock is not as simple as it seems…
HJ ProTrek Dual Skin

Anti-Blister Socks
£18|hj.co.uk|Tester Susan
This is a great sock for all sorts of

outdoor activities such as running,
hiking and trekking. The socks have a
dual-layer construction with an inner
layer on the skin and an outer layer that
provides additional cushioning and
support. This double-whammy design
helps to reduce friction between the
sock and the foot, therefore minimising BEST
the risk of blisters. They are very VALUE
comfortable to wear once you get the
hang of getting them on, and they come
M&S 2pk Blister Socks
with a six-month guarantee. Resist Trainer Liners

£8|marksandspencer.com|Tester Esther
Great value from M&S yet again, but only if these are your sort of sock.
They’re ‘Blister Resist’, which means they’re double-walled. The added
cushioning around the heel and toe certainly makes them a good
choice for cold-weather running but I have found the fabric bunches up
when I push my feet into trainers, and it’s a bit of an effort to get them to
not wrinkle against my feet. I also prefer my running socks to be a little
more compressive. That said, for cold running, in spacious shoes, these
are a great value item that you almost can’t argue with. £4 a pop!
Pantherella
Sports Luxe Egyptian
Cotton Step Socks
£16|pantherella.com
Tester Susan
BEST
These socks are some of the softest I
have ever run in. Manufactured in the INSocks
TEST
UK, they are knitted in Egyptian cotton,
feel luxurious and fit perfectly. They also
have a seamless toe, which makes them
extra comfortable to wear. The socks have
excellent moisture-wicking properties, Tracksmith
which helps to keep your feet dry and
comfortable even during longer runs. Merino No
They come in a choice of three colours Show Socks
and have a ventilated panel on the top £16|tracksmith.com|Tester Geri
to keep your feet fresh.
These socks are beautifully designed and come in
a range of four colours. The material is lightweight,
they fit well and the wool feels soft on the skin and
doesn’t cause friction blisters. They are much thinner
than socks I am used to wearing, but they are still
super comfortable. They didn’t slip down during my
runs or walks and the Merino wool has really helped
keep them fresh and smell free.

ESSENTIAL ACCESSORIES Long-distance
Sometimes, good bells and whistles are hard to find.
We test the extra kit that’s so essential to runners
TEST These leggings are
so comfortable,
Esther even wears
them to bed!
Alo Slide Fractel R-Series

Running Belt Riverine Cap
£60|aloyoga.com|Tester Tina £34|fractal.co.uk|Tester Emma
I’ve been using this on shorter runs and can report I was very happy to slip on this cap for my early
it sits neatly on my stomach, with no bounce, and morning run in the dark. With its reflective underbill
is perfect for when I just want to carry my phone, and front logos, I felt visible and safe. It’s quick and
keys and a gel. The soft mesh backing has a hidden easy to adjust and felt comfortable throughout my
zipped pocket, so you get a bit more storage there, run. As well as being super lightweight, it has a firm BAM
and there’s some reflectivity on the front and back, peak that didn’t budge as I moved. It’s reflective
although not enough to keep you safe by itself. One for winter months but it’s also a perfect addition to Enduro Cross
drawback is that it only goes up to a size medium,
so not perfect for everyone. Non-bulky, but sturdy,
your summer run wardrobe as it has sun protection,
breathable mesh and a sweat-absorbing internal
Over Waist
strong and lightweight. Pricey for what it is, mind. headband. A reliable and useful choice. Leggings
£49/8-16
bambooclothing.co.uk
This is the thing I find with

BAM: the bamboo fabric is
so strokably soft and the fit
Tracksmith Insulated so brilliant, that they
transition seamlessly from
Water Bottle yoga class to athleisure
£18|tracksmith.com|Tester Emma
daywear to (oops)
sleepwear. These are
Made in a collab between Tracksmith another knockout pair from
and Camelbak, this navy the reliably comfy BAM
and ivory bottle looks stable: I’ve loved the normal
stylish, fits nicely in your Enduro ones and mucked
hand and is lightweight. It’s about in them for years.
insulated too which means These ones have a lovely
your drink stays at just the crossover at the top of the
SPI Belt Original right temperature. The self- waist – for those of you who
do the leggings/crop top
£24.99|spibelt.co.uk|Tester Sarah
sealing cap works well, so
you avoid any splashes or thing, these are pretty
How am I going to get my Samsung S20+ in that spills when you drink on the irresistible. For those of us
tiny pouch, I thought... Actually, it was easy! This is move. It gives an even flow who do not, these are still a
a magical running belt; it may be small but it holds as you drink, which means gorgeously soft pair for all
all my essentials without banging my lower back, no anoying choking on the your yogic needs. They’re
and it’s so comfy I almost forget it’s there. Ordinarily, run. It comes apart easily nicely long too, so for lanky
I don’t need to take much more than a phone and for thorough cleaning and types like me, they’re
car key with me when I run, so the size of this belt contains no harmful plastic properly ankle length, which
suffices. It’s comfortable to wear and stays put, and additives like BPA, BPS is refreshing. Last thing: they
it comes in lots of colours, patterns and reflective or BPE. Despite it being a wash brilliantly – something
materials. A winner for running, and so useful for great bottle, it’s a little we can forget to mention.
holidays and days out too. bit pricey. These have been chucked
through the washing
machine loads of times now
and they look good as new.
BEST A brilliant basic.
IN TEST
ACCESSORIES
KIT || Best in tech || Apps
ESSENTIAL TECH BEST

If Bond was a runner, Q would be all
over this little lot… IN TECH
TEST
BEST
VALUE
tech
4iiii CalfPRO Kineon The Lumi MiniPro

Viiiiva HRM Advanced Calf Move+ Pro LED Massage gun
£49.99|shop-uk.4iiii.com
Tester Rachel
Stretcher & Laser £69|lumitherapy.co.uk
Tester Lucy
£80|thecalfpro.com £479|kineon.io
The Viiiiva is easier to pair than it Tester Emma Tester Tina It’s easy to set up. You need to
is to spell (what’s with all the i's?) charge for three hours initially
and I found it very comfortable to This calf stretcher can help with Here, laser light therapy is used but once full, it has four to eight
use due to its small size and light many issues, especially if you to relieve joint pain, reduce hours of life in it. There are a few
weight. For me, wearability is a suffer from plantar fasciitis, inflammation and stimulate different attachments to choose
huge plus. I don’t use heartrate Achilles tendonitis, shin splints healing of damaged tissues. The from which are easy to replace.
monitors regularly – in fact, I don't or just plain old tight calves. With small units enable you to focus The ‘bullet’ is recommended
like wearing anything extra when regular stretching, you can also the laser therapy, meaning it can for trigger pointing tight knots,
I run, including belts, straps, bags improve your ankle mobility and penetrate right into the tissue while the ‘ball’ is for targetting
etc – so I was dubious about this reduce your chances of getting or joint that is causing you pain. big muscle areas such as the
but pleasantly surprised by how injured in the future. All you It’s best to use it directly on the quads, the ‘spinal’ is designed
comfy it was on the run. have to do is place the device skin, rather than through clothes, to massage either side of the
Another strong feature is the up against a door frame, put and you can use it on any part of spine so you aren’t vibrating the
accuracy of the data. It doesn’t your heel into it and then gently your body. I found popping the spinal bone/cord, and the ‘iron’
drop out and it provides reliable stretch. It’s simple, quick and individual modules out of the is recommended for a lighter
info via Bluetooth to a 4iiii app really effective, and particularly strap and targeting certain areas massage on the chest, forearms
on your phone. The data is good for people who never feel was effective; I’d place one inside and neck.
invaluable when it comes to like they’ve really got into the my sock on my ankle, one inside The price is a standout feature
the specificity of your training. muscle when they stretch. There my leggings on the middle of my as it is a lot cheaper than other
It’s not pricey either, which is is an online video which you can quads where I have a niggle, and brands and the size is also a
a big plus, so even if you only follow at the outset to ensure you one on another area, such as my bonus for travelling with. It is
use it for a couple of months a get the best technique. Once neck. One thing to consider: you the length of an iPhone, weighs
year in certain training blocks, you’re up and running, it should need to be super organised and 485g and is more powerful
it's affordable. You can see the only take 30 seconds a day to put the machine on to charge than I expected it to be. In fact,
data in real time or store it on the see results, and keep those at night as a full battery takes at I’ve found just using the lowest
device itself. injuries at bay. least three hours. setting is enough for my knots.
3besoft apps
the
ChiliTriMobile
CompanionApp
In the world of running and
triathlon training, having a reliable
companion to support your
journey is crucial. This app caters
to the needs and goals of female
Eastwood
FitApp
Get access to workouts
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Eastwood, PT to Emily Blunt, Anne
MyFitnessPal
This nutrition and food tracking
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improve their health by tracking
their food, recording exercise
activity and logging their weight.
It has a huge food database
athletes, offering a Hathaway, Stanley Tucci, Sam comprising over 19 million
Technology can seamless experience
that will integrate
Rockwell and Hayley Atwell, has
launched an app which focuses on
foods, and also offers access
to recipe ideas as well
make fitness more seamlessly into their dance-inspired sequences. as exercise routines
affordable and busy lives. Various 7-day free trial then £25 a month and workouts.
accessible too packages, chilitri.com eastwoodfitapp.com myfitnesspal.com

Skyrunning || Swiss ball workout || Perfect form

Skyrunning is known as ‘the world’s most
technical racing circuit’, so why on earth would
anyone put themselves through it? Skyrunner and
mountain leader Keri Wallace reckons we can
all reach a little higher if we follow her example:
this is her path to the skies
Words: Keri Wallace Photography: Keri Wallace/Girls on Hills
TAKE TO THE...
...

There’s not much that’s more
empowering for a woman than
scrambling up the side of a
mountain and smashing the male
competition in the process
SkyRaces take place

over various distances
and with dizzying
vertical ascents
Skyrunning || bootcamp
nine months old. I had trained by

mixing-up baby-carrying in the hills
with intervals on the road. I felt ready
but the huge vertical profile of the race
(2,500m) caught me off-guard. I went
out too fast and struggled with the
second major climb of the day.
Herein lies the biggest difference
between fell running and skyrunning –
the vert. Even the hilliest of fell races
involve around 2,000m ascent but
SkyRaces can have as much as 6,000m in
a day. The terrain is also quite different.
The Ring of Steall SkyRace is not as
extreme as the Glen Coe Skyline but still
involves some easy scrambling. There is
also a lot more ‘power-hiking’ (read brisk
walking) and the overall pace is much
slower than in a road or trail race. For
context, the route was 29K and had a
cut-off of 10 hours. Most runners with
some fell running experience make it
round in good time – but there are
here was murmuring, and always some that get caught out.
none of it good. Surely it The Glen Coe Skyline brought
would never work – a race high-profile elites like Kilian Jornet,
over knife-edge ridges and graded Jonathon Albon and Emelie Forsberg to
scrambles? There would be accidents, my tiny village and the UK skyrunning
there would be uproar – surely? scene was born. Fast-forward to today
In 2015, I was an avid fell runner and there is a well-established UK and
and a new, audacious race was coming Ireland National Skyrunning Series
to my home village of Glencoe in which feeds into the Skyrunning World
Scotland; the Salomon Glen Coe Series. Runners must finish three
Skyline. This event from Skyline National Series races to compete, and the
Scotland was the first SkyRace to be top three (male and female) runners in
held in the UK, but in Europe this the final ranking qualify for the world
discipline of mountain running was SkyMasters final.
already well established. The brain- In 2024, skyrunners will have 21 races
child of Italian mountaineer Marino across 14 countries to choose from.
Giacometti, skyrunning began in the Competitors must finish five of these
early 1990s and by 2004, there was races to be included in the final ranking
already a Skyrunning World Series. and the finale will be held in November
The Glencoe Mountain Rescue in the Serra d’Espadà Natural Park in
Team had concerns but the inaugural Spain. This race, the Marató dels
Glen Coe Skyline came and went Dements, will be open for non-elite
without a hitch. Part of the World
Extreme Series at the time, it involved
an unroped rock-climb and sustained
grade-2 scrambling (think hands-on
ridge clambering with maximum
exposure). As a runner and a climber,
I was fascinated.
In 2016, I gave birth to my second
daughter and within months had
entered my first SkyRace – the
Salomon Ring of Steall (part of the
Skyline Scotland race weekend). When
race day arrived, my daughter was just Probably best if you
have a head for heights…

Women can sometimes
be too quick to write off
their scrambling skills,
without trying first
registrations but will also invite the top

skyrunners from around the world
(including National Series winners) to
compete for the podium.
“The UK now has several officially
sanctioned skyrunning events, boasting
routes that rival anything found abroad,”
explains Michael Jones, Director of
Skyrunning UK. “If you’re seeking a
genuine taste of skyrunning on home
shores, look out for the Certified Course
logo on the event website, or events that
include SkyRace or SkyUltra in the race
name. Only these routes guarantee the
authentic marriage of mountain running
infused with the thrills of technical and
exposed scrambling that makes
skyrunning unique.”
The good news for beginners
however, is that skyrunning isn’t always
about running over the most technical
terrain imaginable. While several races
are definitely ‘hands-on’, there are plenty
which don’t include any difficult
scrambling. In fact, there has been a
gradual move away from this type of
extreme race, with the Tromsø SkyRace
and Glen Coe Skyline both holding their
last events in 2023.
Here in the UK, the trend for 2024 is
the introduction of ‘feeder’ races, which
have shorter distance, less vert and less
technicality. Their purpose is to
encourage more trail runners into

Skyrunning has developed
over the past 30 years and is
now a popular way to trail run
|| All competitors are given a GPS

all over the world
tracker to wear and a mandatory kit

list, to ensure everyone is equipped
for the mountain ||
skyrunning and to offer structured more runnable terrain and with 950m of
progression within the sport. Feeder ascent. There’s also the Copper Skytrail
races aren’t strictly SkyRaces, as they extending over 24K and 1,750m of
don’t meet the International ascent, with rockier, more technical
Skyrunning Federation (ISF) criteria terrain. Similarly, the Seven Sisters
but they are usually organised by the Skyline in Ireland offers both a 55K
race directors of certified events and event, with a massive 4,000m elevation
take place on the same weekends. gain, and a more introductory 30K race
These beginner races provide a flavour with 2,100m of climbing.
of the buzz around skyrunning and Another new event is the St Sunday
enable newbies to see what it’s all about. Race (29K and 2,050m ascent), which
The Snowdon SkyRace is a 40K race takes place on the same day as the bigger
with 3,150m of ascent and grade 1 Helvellyn Sky Ultra (57K with 3,700m
scrambles (pretty manageable, no ascent) from Lake District Sky Trails
ropes required). The less experienced (LDST). In the north, Skyline Scotland is
can try out the 16K Fairy Trail over on hold for 2024 but is planning a
revamp for 2025. Their new race is the
Keri will often give Salomon Buttermere Skyline (27K and
courses a recce before
2,000m), which will take place for the
racing them – sound
advice for skyrunners first time this September.
If you’ve never tried running in the
mountains before, these races are ideal,
providing well-marked courses that
require no prior experience (or self-
navigation skills). All competitors are
given a GPS tracker to wear and a
mandatory kit list, to ensure everyone is
equipped for the mountain weather.
Race organisers (and spectators) can see
where competitors are at all times and
medical/rescue teams are on standby for
anyone needing assistance. It’s a great
way to dip your toe into the sport and
start accumulating the movement skills
and mountain savvy needed for the
© NO LIMITS harder races.
Female first
The best news about skyrunning? The
women are crushing it. Race directors
are seeing an increase in the number of
women on the start line year on year. In
the Skyrunning World Series last year,
there was a strong competitive field of
around 10-20 elite women and in some
races, 60% of the competing elites were
women. Seana Forbes, Head of
Operations at the World Skyrunning
Series and WR warrior says: “I think this
Maybe trail running is because there are some great female
is not ticking your role models and the races have a
sense-of-adventure box?

bootcamp || Skyrunning
supportive vibe. The wider landscape for light approach is part of the appeal.
women is also changing; across the "I love the freedom and the lack of
board, there is better support for women infrastructure in the mountains. The
who want to race but also for women scenery is incredible and there is a wild
who wish to pursue a career as a and remote feel. It’s liberating to run
professional athlete. There’s never been a with everything you need on your back
better time to get into skyrunning.” and be able to look after yourself in a
“We’ve seen a steady increase in challenging environment,” she says.
female participation at UK skyrunning As a running guide at Girls on Hills, I
events in recent years but there is much Keri completed the often hear women remark that they can
more work to be done to balance out the National Skyrunning barely walk up a hill, let alone run up, or
gender participation split,” says Jones. Series in 2023 and came that they aren’t any good at scrambling.
in as third female
“By generating an inclusive and open But in reality, most have very little
platform of feeder events, we invite experience on which to base this
runners of all backgrounds, ages and that you can see the course first-hand assessment. Many are surprised to hear
abilities to our start lines to share in the before race day – while moving at a more that even the elites walk the steepest
skyrunning experience.” leisurely pace. A guided recce allows you climbs and most find scrambling a lot
If you’ve entered your first SkyRace or to size-up the route and practise the more intuitive than they expected. If you
are interested in trying a feeder event, technical sections. This can help inform can comfortably run 10K on an
there are also a number of skills courses your training plan and race-day strategy, undulating trail, you are certainly fit
available to get you up and running. as well as calm your pre-race nerves, enough to join an introductory course or
Providers like Girls on Hills and since you’ll know what to expect. feeder race, and enjoy the experience.
Mountain Run deliver Introduction to But skyrunning doesn’t have to be Following a brief hiatus in my own
Skyrunning courses, which cover the about sky ‘racing’. For some, it’s simply racing over the Covid pandemic, I
technical skills and safety considerations a different way of moving in the decided to try and complete the National
necessary for building confidence in the mountains. For elite skyrunner and Rab Series in 2023. By now, I had now raced
mountain environment. Some race athlete Georgia Tindley, the fast and many of the UK’s SkyRaces and wanted
organisers also offer guided recces, so the challenge of completing a set. In the
end, I was delighted to finish third
female in the final ranking but was

|| If climbing isn’t your bag, then you

might prefer to go long. Ultra-distance
SkyRaces can be a useful conduit into
longer mountain races, multi-stage
events or ultra-tours such as the UTMB
|| or Tor Des Géants, both of which involve
technical mountain trails but no graded
unable to compete in the SkyMasters Running and climbing might not scrambling. Last year, I ran the Ultra
final, the Limone Extreme in Italy, due to seem like an obvious combination but it Tour Monte Rosa as my first 100-miler.
parenting commitments (such is the life is gaining traction. Radical incarnations Thanks to the experience I had gained
of a running mum). are speed-climbing link-ups such as the through skyrunning, I was able to finish
My experience of the 2023 series was Classic Rock Challenges (Lake District, fifth female (2nd Vet40) in a field of
however, hampered by wild weather, and North Wales, Peak District, Cairngorms experienced ultrarunners.
I had to run the bad-weather course for or Glencoe) with the most outrageous With 2024 now underway, I’m
both the Snowdon Skyline and Helvellyn being The Hurt from pro-climber Alex looking for a new mountain running
Sky Ultra. This unexpected turn of Honnold; running between hard climbs challenge. I often sit and wonder what it
events made me realise that I much to achieve a Fastest Known Time (FKT). should be and whether the sky really is
prefer rockier, more extreme SkyRaces. the limit.
For somebody who enjoys the fusion
of rock climbing and mountain running,
there are plenty of technical races still on
the world circuit; examples include
Trofeo Kima, Ultraks Extreme, Limone
Extreme, SkyRace des Matheysins and
more. The most technical race in the UK
is the Pinnacle Ridge Extreme, organised
by Lake District Sky Trails and involves
climbing the grade-3 scramble, Pinnacle
Ridge (hand-line provided).
workout
ULTIMATE CORE
STABILITY BALL WORKOUT
Don’t let that
stability ball gather ||Abs rollout
dust in the corner of
Area trained head, shoulders and hips
your room. We have Arms, stomach and back form a straight line
eight simple moves muscles (triceps, rectus • Slowly return the
that will strengthen abdominus, transverses starting position
your core for abs of abdominus, latissimus
steel and rock-hard dorsi, erector spinae) Be safe
Pull your bellybutton
running form Why do it? in to prevent your
Workout created by: A great way to improve lower back from
Anne-Marie Lategan your posture and your arching when you
back and core strength. roll out.
S
tability ball workouts
enhance your Technique
• Kneel on the floor
core strength and
behind a stability ball
challenge your
• Place your hands
balance and coordination.
on the ball
These are crucial elements
• Roll the ball away
for maintaining optimal
from your body,
running form and
allowing your arms
preventing injuries.
to rest on the ball
• Roll out until your
Warm-up
Warm up by running on the
spot for a minute followed
by 10 star jumps. Repeat
this twice more.
Sets & reps

• Beginners: Two sets of
10 repetitions
• Intermediate: Two sets of ||Knee tuck
20 repetitions
• Advanced: Three sets of Area trained
20 repetitions Hip flexors, stomach and back
muscles (psoas muscles, rectus
Cooldown abdominus, transverses abdominus,
Perform a full body stretch latissimus dorsi, erector spinae)
after the session. Hold each
stretch for 20 seconds. Why do it?
Repeat twice on each A great exercise that works all your
muscle group. muscles simultaneously to improve
your balance and coordination.
Technique
• Place your lower legs (shins)
on the ball and your hands
shoulder-width apart on the floor
• Keep your body in a straight line
• Roll the ball forwards until your
knees are under your chest
go pro! • Push your legs back to the
Use tempo training. starting position
Hold the finish position
for two seconds before Be safe
returning to the If you feel a pinch in
starting position. your lower back, lift your
hips slightly higher.

Workout || bootcamp
||Straight-leg
reverse crunches
Area trained • Push your lower back
Hip flexors, stomach into the floor
muscles (psoas • Lift the ball off the floor
muscles, rectus until you have a right
abdominus, transverses angle in your hips
abdominus) • Slowly return to the ball
to the floor
Why do it?
Strong lower abs will Be safe
help to improve your Use your arms to
posture. prevent your lower back
from lifting off the floor.
Technique
• Lie down on your back
with your arms next to
your side
• Squeeze a stability ball
in between your feet
||Plank glute lift

Area trained
Bottom and stomach
muscles (glutes, rectus
abdominus, transverses
abdominus)
Why do it?
Strong glute muscles
will stabilise your hips
and improve your running
technique.
Technique
• Place your forearms on
the stability ball
• Keep your back straight
• Lift your right leg off
the floor until it is level
with your back
• Hold the position for
five seconds
• Repeat on the other side
• Alternate between right
and left
Be safe
If you feel a pinch in your
lower back lift your hips
slightly higher.

bootcamp || Workout
||Press-ups with leg on the ball

Area trained
Chest and stomach muscles
(pectorals, rectus abdominus,
transverses abdominus)
Why do it?
A strong upper body will help your
arm drive which will help you to
improve your speed.
Technique
• Place your feet and lower legs
on a stability ball
• Place your hands shoulder -width
apart on the floor
• Bend your arms and lower
your chest to the floor
• Lift up to the starting position
Be safe
If you find the exercise too hard,
place your knees on the ball.
||Leg curls
Area trained
Back of legs and stomach muscles
(hamstrings, rectus abdominus,
transverses abdominus)
Why do it?
Strong hamstrings will improve
your explosive power and your heel
lift during your running stride. This
will improve your uphill running and
your speed.
Technique
• Lie on the floor with your heels on a
stability ball
• Keep your arms next to your body to aid
your balance
• Lift your hips off the floor
• Roll the ball in towards your bottom
until you form a straight line between
your shoulders, hips and knees
• Extend your legs but don’t drop your
back and bottom
Be safe
To make it harder, place your
hands on your chest and only keep
your elbows on the floor.

Workout || bootcamp
||Tricep
extensions
Area trained
Back of arms (triceps)
Why do it?
Strong triceps improve your arm
swing and can help to increase your
running speed.
Technique
• Lie with your head and shoulders
on a stability ball
• Hold a weight in your left hand
• Extend your left arm up to the
ceiling
• Bend your elbow and lower the
weight next to your head
• Complete one set on the left before
changing over to the right
Be safe
Squeeze your bottom to help
you keep your balance.
||Reverse
back
extensions
Area trained
Stomach and back muscles
(rectus abdominus,
transverses abdominus,
latissimus dorsi, erector
spinae)
Why do it?
This will improve your
running posture which will
help you to run faster.
Technique
• Lie with your hips on the
stability ball
• Place your hands on the floor
• Lift your feet up until you
form a straight line between
your feet, hips and shoulders
• Lower with control
Be safe
Only lift your legs within a
comfortable range of motion.

bootcamp || Perfect form
Stand tall
Lessen tension
Extend leg back
Perfect form Keep foot still
RESISTANCE BAND
STANDING GLUTE LIFT
Runners joke that whatever the injury or niggle, it’s always weak glutes that are to
blame. Grab a simple band and build that butt muscle to keep pesky pain at bay
T
he resistance band your glute muscles. Activating important role in maintaining an • Stand on your left leg and extend
standing glute lift is an and strengthening these big efficient running gait, so if you are your right leg backwards
exercise that targets the muscles can help generate more someone who is constantly • Hold the finish position for
muscles in your bottom (glute power and force during each stride, struggling with niggling aches and two counts
muscles) and specifically the leading to increased running pains, this is a good place to start. • Slowly bring your foot back
gluteus maximus which is the efficiency. Also, by strengthening Finally, building glute strength will but maintain tension on the
largest of three muscles. It plays your glutes, you will improve your also improve your stability, and resistance band.
an important role in hip extension hip stability and pelvis alignment. help you maintain proper
and generates power to propel alignment and prevent excessive
you forward. Incorporating this Common mistakes side-to-side movement while
exercise into your training routine To improve your running, you running. The less lateral
can be beneficial for improving should train your glutes two to movement you have, the more
your running technique and three times per week. Your glutes efficient your running form is
overall performance. are one of the strongest and the
biggest muscles in your body and
going to be. STAY SAFE
What are the benefits? they can generate a lot of power in Technique TIP
A lot of chronic injuries can propelling your body forward. • Tie a resistance band around Keep your back straight and
be traced back to weakness in Glute strength also plays an your ankles don’t lean forward.

Reading this? So are others
GET YOUR BUSINESS NOTICED
BY ADVERTISING WITH US
Women’s Running is always looking to introduce new brands to our passionate audience.
Email megan.gibbings@anthem.co.uk or tiffany.jackson@anthem.co.uk for more information
Protein 101 || Q&A || Race reviews

Worried you’re not getting enough protein to support your running?
We get into the details of this fitness macronutrient…
Words: Louise Pyne

Are you getting enough protein? || BALANCE
ewind 20 years or so and our association

with protein was mainly confined to the
world of muscle-bound body builders. These
days, the narrative has entirely shifted and
we consider protein to be a crucial component
of everyday wellbeing.
Consumer demand for readily available
protein options made from egg, milk and
plants is steadily growing, and we’re seeing a
huge influx of protein products formulated
with added extras such as exotic superfoods,
functional mushrooms and even Ayurvedic
herbs. Head to your local supermarket and
you’ll find protein-based ice cream, cookies It’s simple to find
and pancakes and even kefir with added protein-rich ingredients,
but knowing how much you
protein lining the shelves.
need is more complex
Social media has played a big role in
cultivating the ongoing buzz around
protein, and there’s an endless stream of On average, protein provides 17 per
health coaches and fitness influencers cent of dietary energy, and interestingly it
filling our feeds with their hacks to make is the second most abundant compound
sure we’re all getting enough. It’s no surprise in the body, after water. We need the
that protein is now one of the first things macronutrient for growth, repair and
we consider when we’re looking to maintenance in the body, especially for the
implement a healthy sports diet. health of bones and muscles.
Our protein needs change across our
course of life and our daily activity levels
Thebasicsofprotein also dictate how much we really need. As we
We hear so much about protein, but what get older, our body composition naturally
exactly is it? In short, proteins are molecules changes and we require more protein per
made up of long chains of amino acids also kilo of body weight. Since appetites tend to
known as ‘building blocks.’ shrink with age, there is a risk that some
There are about 20 different amino acids groups of older individuals might not be
which are commonly found in plant and getting enough protein.
animal proteins. For adults, nine of these “To make matters worse, we don’t absorb
must be provided in the diet and these are protein so easily as we get older and many
the ones which are defined as ‘essential’ people are taking medications that suppress
amino acids because our bodies cannot their stomach acid and hence their ability to
manufacture them. break down and release protein from food,”
These indispensable amino acids carry says Caroline Hind, a registered nutritionist
out a range of functions from building at Nutrable, a personalised corporate
hormones to synthesising nutrition service (nutrable.com). In this
neurotransmitters. Without sufficient scenario, supplementing with
amounts of these essential amino acids on protein shakes and other protein
board, the nervous system, digestion and products could prove to be a useful way
immunity can become compromised. of topping up intake.

Shop-bought shakes
are great on the
go but it’s easy
peasy to make your
own at home
WHAT20GOF
PROTEINLOOKSLIKE
ONYOURPLATE
Caroline Hind’s checklist of the top 100 Half a
protein-packed foods 3 eggs
cashew nuts chicken breast

|| It’s important to remember that

protein powders are processed, so
it’s wise to add them into a varied
PROTEIN
diet of whole protein-rich foods || POWERED
If you’re trying to lose
weight, increasing your
protein intake can be
beneficial. “Adequate protein
weight per day,” explains
Caroline. It’s thought that the
first 30 minutes after intense
exercise is the best time to
BUYS Easy ways to increase
in the diet can help to stabilise protein reload as the body is your protein levels
blood glucose and therefore primed to use macronutrients
improve fat-burning. It’s for recovery and muscle repair.
#1 Warrior Protein Water
important to remember, So try to top up your intake This fruity-flavoured, easy-to-consume
though, that protein powders during the golden-window high-protein, low-calorie drink is packed
are processed foods, so it’s wise period either through a with essential vitamins and electrolytes to
to add them into a varied diet protein shake, bar or recovery keep you hydrated. With the added benefit
containing whole protein-rich meal such as a jacket potato of10g of collagen peptides, this thirst
quencher will not only boost your protein
foods such as meat, fish, dairy, with tuna, a tofu stir-fry with intake, but will also nourish your skin,
eggs, tofu, nuts and legumes,” brown rice or chicken with hair and nails. £19.99 for 12 bottles,
shares Caroline. pesto pasta. teamwarrior.com
It goes without saying that
endurance athletes and people Ensure that you’re getting enough #2 Foodspring
regularly training need more
protein by measuring your daily intake Protein + Relax
against your bodyweight Made in collaboration with
protein than the average adult, Davina McCall, this protein powder
to sustain muscle strength for provides 22g protein to help support
performance and to safeguard muscle repair and growth, along with
against injury in joints, vitamin B6, B12, vitamin D and
ligaments and tendons. adaptogenic ashwagandha to help
you manage physical stress
However, there’s no point symptoms. £22.99, foodspring.co.uk
chugging back a protein shake
if you’re skipping weights in #3 Surreal Cinnamon
the gym, because research High Protein Cereal
shows that, while taking extra With 12g of protein per bowl , this
protein after strength training low-carb and low-calorie cereal is a good
source of gut-boosting fibre while being
helps to increase lean muscle vegan and gluten-free. £24 for four
mass, drinking a protein shake boxes, eatsurreal.co.uk
without exercise won’t result in
any body mass gains. #4 WelleCo
“To maintain muscle mass, Nourishing Chocolate
the International Society of Protein Powder
Made from a base blend of
Sports Nutrition recommends
plant-based proteins including pea
an overall daily protein intake and sprouted brown rice, WelleCo’s
in the range of between 1.4 and Nourishing Protein powder helps to
2.0g of protein per kilo of body support muscle recovery, alleviate
bloating and enhance energy
levels. £29, welleco.co.uk
#5 My Protein
Vanilla Ice Cream
Suited for an
occasional treat rather
than an everyday staple,
this protein-rich ice cream
is a good way to get a
boost in the protein
department for optimum
400g of 5 tablespoons 70g of muscle building.
baked beans of peanut butter fillet steak* £4, Iceland stores
* AN AVERAGE STEAK WEIGHS CLOSER TO 180G

BALANCE || Are you getting enough protein?
5WAYSTO
UPGRADEYOUR
SHAKE
Take your protein shakes to the
next level with Caroline Hind’s
must-have super ingredients
#1 Coconut water
The water found inside the
coconut shell contributes to
replenishing electrolytes lost
through sweating and can be
used in place of milk.
#2 Plain yoghurt
Unsweetened yoghurt is
packed with protein for muscle
recovery and provides a
satisfying, creamy texture.
#3 Peanut butter
Add a spoonful of peanut
butter to elevate your shake
with extra protein. And if you
don’t have a protein shake to Protein doesn’t just
hand, good old peanut butter come from meat; it’s
on toast can give you a protein also present in many
boost while helping to stabilise veg such as spinach
your blood sugar. and avocado
#4 Berry
powder now one of the best sellers and
Add a teaspoon Protein they are also a good way to
bump up your protein intake if
or two of freeze-dried
haskap or other supplements you’re following a vegetarian
richly-coloured Gone are the days of sludgy and vegan diet. And aside
berries for flavour
and antioxidants to
powders that leave an from having a protein
help recovery. Take unpleasant chalky aftertaste. smoothie to complement
care to avoid large Supermarkets and health food training, you could have a
doses of antioxidants stores are now crammed with protein smoothie for breakfast
after your workout, though, as you don’t want to great-tasting options that every so often or in between
interfere with your body’s adaptation to exercise.
make it easier to obtain a meals to keep your protein
#5 Fresh ginger post-workout protein fix. levels topped up.
If you like the taste of ginger, Plant-based protein “It’s worth noting, however,
a grating of fresh root can add powders such as hemp, pea that, when eaten in isolation,
an extra immunity boost to your and rice protein (which were these protein types are low in
favourite shake.
once blends you’d probably some of the essential amino
wrinkle your nose up at) are acids our bodies need. Eating
them in combination ensures
you get the full range of amino
acids so that you don’t miss out
on any important ones,”
explains Caroline. She also
advises that mixing up protein
sources will also help to make
sure that you’re not overdoing
The first 30 minutes after you run any one ingredient which may
is the best time to load protein as
trigger digestive discomfort or
the body will use it for repair

3SPEEDYPROTEINSHAKES Made with just six ingredients or less, these

protein shakes pack a nutritional punch
Bestfor… Bestfor… Bestfor…

detoxifying bloodglucose combattinginflammation
• 1 frozen banana
regulation • 1 ½ frozen banana
• ½ avocado • ½ tsp ground ginger
• 30g frozen spinach • 1 frozen banana • ½ tsp ground turmeric
• 150ml apple juice • 50g oats • 50g blueberries berries
• 1 tsp almond butter • 150ml beetroot juice
Method: Place all the ingredients in a • ½ tsp ground cinnamon
blender and pulse until smooth. • 50g mixed frozen berries Method: Place all the ingredients in
• 150ml milk of your choice a blender and pulse until smooth.
Method: Place all the ingredients in
a blender and pulse until smooth.
|| Mixing up protein sources will help Smoothies can be

made from fruit and
to make sure you’re not overdoing veg, and you can chuck
in some oats for added
any one ingredient which may protein oomph
trigger digestive discomfort ||

exacerbate food intolerances As with most other foods,
and sensitivities. when you’re looking for a
“Protein powders come in all protein powder or a protein bar
shapes and sizes, so your fitness to fuel your training and
will most benefit from a variety recovery, you should always
of types which are tailored to read the ingredient list so you
your personal needs and goals. know exactly what you’re
For example, you might include putting into your body. The
in the mix a powder high in ingredients vary from product
collagen-derived glycine to to product, and some brands
nurture your joints but stick include added sugars or
to your favourite whey or sweeteners, artificial flavourings
plant-based protein as your and fillers which can have an
go-to,” says Caroline. adverse effect on health.

YOUR QUESTIONS ANSWERED
the experts
support network
Your questions answered

It’s all about balance: managing weight gain vs plentiful fuelling; training
for a marathon vs an ultra; mitigating your forefoot gait; weighing up the
benefits of a sports massage; and supporting micro-brands
Compiled by: Lisa Jackson
Kelly Lucas is an experienced
mountain runner, qualified
personal trainer and journalist.
Follow her running adventures
at hungryrunners.com Q I used to only have sports
massages when I was injured,
but have been told they can actually
result, after having a sports massage you may
notice that you feel stronger when running or
that you can run more comfortably for longer.
prevent injury. Is this true? Sports massage can help with other aspects
A Regular sports massage can indeed

help to reduce the risk of muscle injury
while helping to maximise performance
of sports performance, too. Firstly, it can
reduce the recovery time after intense bouts
of training such as running. While running,
through maintaining metabolic waste
or improving your
range of movement.
|| Increased blood such as lactic acid is
produced within your
Running is a repetitive flow brings additional muscle tissue. Your
Dawn Morse, the founder of
Core Elements Training, has an
action and, as a result,
over time the main
oxygen and nutrients body naturally expels
metabolic waste
MSc in sport and exercise sciences
and teaches sports therapy muscles used can to your muscles, which when resting after
courses. coreelements.uk.com
become tight and
short, which can
can help to repair exercise. However,
sports massage can
reduce flexibility and micro-tears || help to reduce the
range of motion. This recovery time needed
may result in a shortened or altered running by increasing localised blood and lymphatic
stride. In running, this restricted range of flow which helps to metabolise waste products
motion often occurs in your ankles, knees more quickly. This increased blood flow also
and hip joints. brings additional oxygen and nutrients to your
Massage can help to release tension in the muscles, which can help to repair the micro-
muscles that cross these joints which will help tears that running causes, that in turn creates
Dawn Nunes is an
ultrarunner and 100-mile to increase your range of motion and so lead to stronger muscles.
finisher and has an MSc an increase in your stride length and efficiency In addition to all these benefits, sports
in sports physiotherapy.
(how much energy you use per step). As a massage can help to reduce delayed onset
@dawnnunesza
Q I’m a trail runner

and I run on the
designed to soften impact
as the heel strikes the
© LIUDMILA POKRYCHUK
balls of my feet and ground first. If you prefer

my heels almost never minimal cushioning
touch the ground. overall, Vivobarefoot are
What shoes would you the original barefoot
recommend? trainers. For zero drop but
Dr Linia Patel is a runner,
performance nutritionist and
spokesperson for the British
A For runners who land
on their fore- or
mid-foot, trainers with
with a more cushioned
sole, have a look at the
brand Altra. Most of its
Dietetic Association.
linianutrition.com
either zero or minimal trainers are zero drop and
heel-to-toe drop (ideally it offers everything from
about 5mm or less) are fast 5K road shoes to ultra
ask us recommended.That’s shoes. Good alternatives
your questions! because traditional include Saucony Kinvara
Email womensrunning running shoes with a (4mm) and Topo Athletic
@anthem.co.uk higher heel stack are Fli-Lyte 4 (3mm). KL

Q I’d like to
support up-
and-coming young
running brands. Can
you suggest any?
A First up, have a

look at Ponnek
(ponnekrunning.co.uk),
which was launched
muscle soreness (DOMS) which often The reality is that we all perform best when in 2022 in Cornwall
accompanies intense training sessions and is fuelled so ideally you should eat something and is all about
felt most strongly 24 to 72 hours afterwards. before you run. Some people do find this promoting inclusivity,
To fully maximise the benefits of sports challenging time-wise or worry about sourcing sustainable
massage you should cool down properly after getting a stitch. If you run on empty, focus on fabrics and producing
your training runs and incorporate static maximising your nutritional intake during clothing responsibly.
stretching into your cooldown (go online for and after your run. For runs longer than 60 to Soar (soarrunning.
how-to videos), which will help you recover 75 minutes, have at least 30g of carbohydrate com) is based in
more efficiently after intense training and will per hour while running; this equates to a 60ml London and was set up
also maintain flexibility in your legs. DM gel, 500ml sports drink or five jelly sweets. in 2015 with a focus
Proactive recovery minimises the risk of on using innovative
Q How can I manage my weight

while fuelling for my runs?
breaking down muscle so refuel with at least
25g protein (180g Greek yogurt, 100g chicken,
textiles and designs
– think bold and bright.
A Firstly, stay well hydrated. Dehydration

can be mistaken for hunger so keep
your appetite in check by drinking 1.5 to
250g tofu or 25g protein powder) within an
hour of your runs. LP
If monochrome is
more your style, check
out German brand
two litres of water a day. Secondly, during
your runs remember that extra energy from Q What are the differences in training
for a marathon and an ultra?
Willpower (willpower-
running.com). For
sports drinks or gels are only needed if you’re
running for more than 60 to 75 minutes – for
runs shorter than this, make sure you eat
A The increased distance and time on your
feet required for an ultra will be the most
significant change to your training, so add
‘runners with attitude’,
the Willpower collection
channels classic rock
something beforehand that will help keep your walking to your running schedule to improve band souvenir T-shirts.
energy levels up. Oats are always a good idea! your endurance. Researching – and training If you’re looking for
Finally, plan. Make a post-run recovery snack for – the demands of the course and what to some well-made,
or meal before your run so it’s ready to eat do if you feel fatigued need more thought for bright basics that you
when you get back. Eating within an hour of an ultra as both your mind and body will be can use for running,
having run will repair your body and will help pushed to the limit. Strength training is even yoga or working from
with appetite control for the rest of the day. LP more important for ultras to improve your home, Zaazee
form and prevent muscle fatigue. You also (zaazee.co.uk) is a
Q I do all my runs on an empty

stomach – is that a good thing?
need to take in more food when doing ultras
compared with marathons, so practising your
Manchester-based
brand offering a
A It’s a myth that running on an empty

stomach helps with fat burning.
nutritional strategy while training becomes
more important to prevent gut issues. DN
variety of stylish
women’s sportswear. LP

© @FOTORUNNERS.ES
race
We take on some of the most epic
races out there, because we want you
to do the same!
SPAIN
BARCELONA
HALF MARATHON
Esther took on the Barcelona Half and has the satsuma to prove it
he Edreams Mitja and combining your race days with a

Barcelona by Brooks, longer break. If this is you, Barcelona is a
otherwise known as the brilliant destination all-rounder.
Barcelona Half Marathon, I hadn’t done my research very well
is the sort of race you could beforehand, which meant that almost
easily plan a long weekend break around, every eventuality on the day was a total
and boy did I need it. joy – if you, too, like surprises then be
In the middle of a soggy February in prepared for a ton of spoilers.
the UK, emerging from Ryanair to blue The race ‘village’ was a bit of a
skies and what I like to call, as a woman milling-about sort of situation, but it was
of a certain age, Cardigan Weather, was a easy to find our pen, and all the while we
vitamin-D-shaped joy. were being serenaded by what we
© EDREAMSMITJABARCELONA.COM
Running tourism has a huge thought was a U2 best hits record, only to
environmental cost, of course. If you’re discover the serenading was from a
trying to minimise your impact, then not-quite-lookalike-but-astonishingly-
there is an argument for choosing your soundalike Bono and The Edge. They
destinations carefully and moderately, gave us a proper send off!

© EDREAMSMITJABARCELONA.COM
|| The route is gorgeous.

You get beautiful views
of Barcelona’s wide
tree-lined boulevards,
Sussex
there’s only one
switchback and the RYE ANCIENT TRAILS 30K
last three miles or so Lydia Willgress looks back, through rose-tinted sun specs, at a
are just glorious || race she did at the end of last summer. Roll on sunny run days!
T
The route is gorgeous – by far the he ancient trails you will tread first couple of miles thanks to a series
flattest, kindest and most scenic city today have been trod before you of stiles causing hold ups. But soon
half I’ve ever done. You get beautiful by Romans, Saxons, Viking and enough, the route begins to open up
views of Barcelona’s wide tree-lined Normans; by kings and queens, by with quiet country lanes, orchards and
boulevards, there’s only one pretty short soldiers and smugglers, by poets, quaint villages to distract you from the
switchback that I remember –and painters and pirates… many of whom very real up and down.
it’s shortlived – and the last three still haunt the place, so be careful!” This wouldn’t be such a great race
miles or so are just glorious. You get a So began Rye Ancient Trails 30K, a without the help of volunteers. From the
lovely bit of palm tree and beach action, multi-terrain race-meets-steeplechase. additional water stations to the shouts
followed by an unexpected right Starting outside a 16th century inn with of encouragement, the children
turn that puts you right in front of a rallying speech from the town crier, handing out sweets to the homemade
the Sagrada Familia. And then the picturesque route heads inland and bread-and-butter pudding, it felt like it
you’re done! shows off the best of East Sussex represented all the best bits of a local
The second best bit – over actually county, linking the old Norman race event.
running the 13.1 miles in the sun, of churches of Rye, Iden, Beckley, The final 10K remain up there with
course – was the satsuma at the finish. Northiam and Peasmarsh. my favourite bit of any race. Not only
A small point maybe, but I very much I joined last year’s edition, which was it shaded, but it was downhill
enjoyed it. The Barcelona Half is fell on one of the hottest weekends of (apart from one killer bit near the end).
brilliantly organised, and so ludicrously the year with temperatures climbing The final section takes you back
flat that you could potentially have above 30°C. While it began with a short into Rye via the surrounding fields until
enough energy left in your legs to check stint on the road, soon I could only hear you pop out to gather your medal. I can
out Gaudi’s best bits after eating your the steady rhythm of other runners’ confirm that, while the ghosts stayed
bodyweight in paella. Loved it. Want to footsteps as we followed footpaths away, I certainly won’t.
do it again NOW. around fields and sought shade when The next edition will take place on
we could in the woods. September 8, 2024 with prices starting
Unless you’re at the front of the pack, from £30. Discover more about the
The Barcelona Half it can take a while to get through the race at nice-work.org.uk.
Marathon takes place on
11 February 2025. SPRINT to page 96 to find
edreamsmitjabarcelona.com/en/ more upcoming events near you

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TRAINBETTER FOOTPRINTS THEBIGC

Work smarter, not What’s the eco cost Cancer and chemo:
harder (or longer!) of the races you run? a runner’s guide
© GOOD RUNNING EVENTS
DIARY
Oh, the dates on all these races
even look good in print. We’re
seeing a lot of May, June and July
in this issue’s race diary and we’re
here for it. It’s time to unleash
the legs, start developing that
runner’s tan line, and slather SPF
all over the place. See you on the
start line for some spring-into- SANDRINGHAM24
summer fun! Run a 24-hour trail race around Sandringham Estate, the
winter residence of the royal family. Enter solo or as a team of up to 12
runners and see how many laps you can complete within the time.
TEAM AND ALL LEVELS £80 solo, or from £70 per person for team entry, 9-11 August,
Royal Estate, Norfolk, runsandringham.co.uk
THEGRIMREAPER
Enter a 40- or 100-mile team relay
which takes place at Grimsthorpe
Castle in South Lincolnshire. incredible atmosphere. £7 adult, £5 INTERnational
Alternatively, you can run solo child, 12 May, Keel Square, Sunderland,
distances of 10, 40, 70 or 100 miles. mysunderland.co.uk AMSTERDAMMARATHON
There are two 10-mile races, one in Perfect for a PB. Run one of the
the morning and a night version. The CHASINGNUMBERS fastest courses in the world and among
route is a 10-mile loop through A seven-hour lap-running event the most prestigious running events
grass trails, woodland and quiet which is designed to be flexible and in Europe. Also a half marathon and
estate roads. All abilities welcome. affordable. Build up your mileage 8K option. The marathon course takes
40 miler, teams of up to four £120, or achieve your race goals without in the best of the city and stretches
25 & 26 May, Grimsthorpe Castle, South spending a fortune. All abilities along the Amstel before finishing in
Lincolnshire, bog-dog-co.uk welcome. £24 for 5K, 5 July, Egham, the Olympic Stadium. Book from
Surrey, findarace.com around £550 as part of a three-day tour
OUTRUN2024 with Sports Tours International, 20 Oct,
Choose from six-, 12- or 24-hour sportstoursinternational.co.uk
events around a course in the
© HACKNEY MOVES
grounds of historic Layer Marney MAURITIUSMARATHON

Tower. No minimum distance, so One for the bucket list! A coastal
suits every runner. Go solo or as a race around this Indian Ocean
team of up to six people. £78 for solo island-nation, known for its beaches,
entry, 29 June, Layer Marney, Essex, lagoons and reefs. Starts and finishes
hare-tortoise-running.eventsize.co.uk on the beach in Saint-Felix. From
there, runners head north along the
FUN RUNS and BEGINNER stunning western coastline. What’s not
to like? £35 for marathon entry, 7 July,
SUNDERLAND3k Mauritius, roag.org
A family- and beginner-friendly
run through closed roads in INTERMEDIATE
Sunderland. It’s perfect for families HACKNEYMOVES
who want to be active together An inclusive and free 5K held WOOBURNGUIDEDRUN
but aren’t sure if they are ready for the alongside the Hackney Half A group-guided 14-mile run
5K distance as yet. Part of a bigger Marathon. It’s aimed at anybody organised by mountain-running
running weekend, so enjoy the age 16 and over and you can coaches at Play in the Wild.
choose between running, jogging
or walking. Awesome festival
vibes. Free entry, 18 May, Hackney
96 || Women’s Running || APRIL 2024 Marshes, hackneymoves.com womensrunning.co.uk
HITCHINHALF
A tough half around a hilly
course that takes you out
of Hitchin into country roads
to Preston – then back again.
The beautiful views make
up for the slog! A 10K
available – this is super
tough too! £27, 2 June, Hitchin
Priory, burnthare.com
created in the 18th century as a

living painting with dramatic
follies, calming waters and great
views. The event also includes 5K and
3K distance options if the full 10K is
out of reach. £22 for 10K, 11 May,
Cobham, Surrey, findarace.com
EXPERIENCED
TRAILESCAPES
This is an exciting new trail
marathon format that will allow you
to experience a marathon that starts
from a major UK city, before heading
out into the surrounding countryside
for 26.2 miles. Manchester and Bristol
events are available to book at the time
of writing, with more to come this
year and into 2025. There are options
to run, hike or walk the semi-rural
traffic-free routes. Prices, locations and
Learn new trail running skills
alongside other like-minded people
|| The Mourne Way booking at trailescape.co.uk
and with an experienced run guide on Ultra is an 84K race MOURNEWAYULTRA

hand to coach and answer questions.
A gently undulating route through
through the Mourne This one attracts elite competitors
from both across Ireland and the UK.
stunning countryside. £16, 9 June, Mountains, the It’ll see you race 84K through the
Wooburn Green, High Wycombe,
mountainstrong-coaching.com
highest and most Mourne Mountains, which are the
highest and most dramatic of all
dramatic of all mountain ranges in Northern Ireland.
COBHAMRUNNINGFESTIVAL10k mountain ranges There’s a good mix of terrain that
An evening of racing at takes in some of the best scenery and
Painshill Park, a landcaped garden in Northern Ireland|| trail running Ireland has to offer.
10K, half and marathon distances
also available. £90, 1 June, Kilbroney
KENYAWILDLIFEMARATHON Park, Rostrevor, 26extreme.com
Run a marathon, 5K, 10K or
half marathon through Lukenya GREATGLENULTRA
Sanctuary, a private game reserve Run 72 miles in this notoriously
with breathtaking scenery and tough running challenge that goes
wildlife. Expect reliably beautiful from Fort William to Inverness.
weather and look out for zebras, Expect varied terrain that is a mixture
wildebeests and giraffes! Approx of canal towpaths, forestry paths and
£3,400 including seven nights’ tracks, and a little time spent on roads.
accomm and all meals, 1 June, £115, 6 July, Corpach, Scotland,
Kenya, kenyawildlifemarathon.com runyarocket.com

Jacky running her
© AP PHOTO/ROSS D. FRANKLIN/ALAMY
102nd marathon in 102
days in April 2022
footnotes
Jacky No.64
Hunt-Broersma
Jacky Hunt-Broersma has changed the
way the world sees amputee runners
T
here are not many people more Jacky took on the consecutive marathon
inspiring than American amputee challenge partly to highlight the cost
runner, Jacky Hunt-Broersma. Born of prosthetics and also to raise funds for
and raised in South Africa, Jacky other athletes who couldn’t afford to buy
now lives in Arizona, where she continues them. In total, she raised over $194,000.
to not only break world records, but push Last year, Jacky started a new challenge:
boundaries in para sport. running 21.1K every day (a half marathon
Jacky started her running journey distance) until she reached a total of 5,250K.
later than most – in her 40s. Once she got The distance signified the number of people JACKY’S CV
a prosthetic leg, her goal was to run fighting cancer each day, and Jacky was • World record for most
inspired to take on the consecutive marathons run
|| challenge to celebrate 21 by a female athlete, running

104 marathons in 104 days
years of her being
leg, her goal was to run 5K, but cancer free. In 2002,
to raise money for amputee
blade runners.
she kept going further and further. Jacky suffered from • 3rd female in
the Elite Para-Division at
Ewing sarcoma, a
In 2022, she ran 104 marathons in cancer that affects the
Boston Marathon
• 1st female at Para Pro Diving at
104 consecutive days|| tissue around bones. Boston Half Marathon
The cancer meant her • First amputee to take on
5K but she kept going further and further. left lower leg had to be amputated when she the brutal TransRockies trail race,
a six-day stage race in Colorado,
In 2022, she ran 104 marathons in 104 was just 26 years old. covering 120 miles with over 2,0000ft
consecutive days, the most ever run Jacky is now an endurance coach, and of climbing and running at altitude.
by a female in the LA2 category. This through her running she’s shown the world • World record for the first
category refers to her impairment that adaptive athletes can be successful. Her amputee to run 100 miles on
a treadmill (completed in just under
classification; in Jacky’s case, unilateral mantra is: “I can do hard things”. 24 hours, at 23:38)
below-knee amputation. Follow her @ncrunnerjacky.

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ON THE 16 Clinic. All you need to know

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We couldn’t have Contributors

All paper used in this publication comes

All content copyright Anthem Publishing Ltd 2024. All rights

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here is a positive link between challenging society’s gendered

Sports Medicine Research Institute,

REALISTICRACETIMES World silver and

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How do I use CoQ10

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What do you How do you fit

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The latest nutrition to nourish your

3 of the best THE BEST...

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WE ALL BRING OUR

Sound Healing: How

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• Collagen. If you’re a fan of collagen

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New York undertake. As the world’s oldest

Marathon alternating every year between

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Fran Bungay, head

Personally, I think a mixture If running is your passion

|| Focusing on strength in the || If running is your passion and

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find out more about this lush spring saving

Join us today with our

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Yaz’s running has recently been given a major boost by

activities, and you

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The Big Apple

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#2 New Balance SC Elite v4

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THE BIG QUESTIONS

What do you think about parkrun

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Running helped me club of the month

We hang out with

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ltra running has proving that women can excel in these

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Which ultra race is How fit do I need

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hills, jog the rest. The only barrier is

How can I find the

|| Being able to hike for two or more

Women's Running UK - April 2024

Women's Running UK - April 2024