READY TO RUN FREE

Welcome!

Running is a really easy sport to get into. Unlike

Meet the team

THE WOMEN’S RUNNING TEAM HAS A WEALTH OF KNOWLEDGE AND EXPERIENCE TO HELP YOU GET THE MOST FROM YOUR RUNNING

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YOUR RUNS

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GET READY TO RUN!

IN PART TWO OF OUR BIG MARATHON CHALLENGE TRAINING PLANS, WE TAKE YOU RIGHT UP TO RACE DAY

YOUR BODY IS DESIGNED TO MOVE

SOLGAR SHARES I TS TOP T I P S FOR HEALTHY BONES AND JOINTS

The Challenge

TRY A NEW SESSION

NEXT MONTH

The Challenge – Do a celebratory run!

RUNNING IS THE CONSTANT THAT HELPS REMIND ME WHO I AM

Ex-Army, radio and TV presenter Olivia Coxis preparing for her second marathon – in Sierra Leone

COLIC CURE

Controversial research carried out in Sweden has found

MIDDLE-AGED WOMEN VICTIMS OF EATING DISORDERS

Eating disorders are commonly associated with young

Q & A

I AM STRUGGLING WITH INTENSE UTERINE CRAMPS THAT ARE DESTROYING MY RACES. I’VE HAD SCANS THAT REVEAL LITTLE. HOW CAN I SOLVE THIS?

EXERCISE YOURSELF HAPPY!

A study from Central YMCA has found that those who

Q & A

I HAVE REALLY TIGHT CALVES PRETTY MUCH ALL THE TIME.

ON YOUR FEET!

Women who sit for 10 hours or more a day have faster-ageing

STRESS LESS

A Lancet study has identified a potential way of determining

“CLEAN EATING” TURNED DIRTY

A BBC documentary, Clean Eating - The Dirty Truth,

SPICE LOVERS, REJOICE!

Hot red chilli peppers could give more than your curry

BURNED TOAST POSES CANCER RISK

The Food Standards Agency’s (FSA) ‘Go for Gold’ campaign

CHIN-CHIN!

Researchers at the University of Oxford have found

TIED UP!

THESE RESISTANCE-BAND BASED EXERCISES WORK THE MUSCLES RIGHT AROUND YOUR THIGH, HELPING TO KEEP YOUR LEGS STRONG AND INJURY-FREE. STRONG LEGS MEAN MORE POWER AND LESS FATIGUE WHEN YOU RUN.

RUNNING TECH

A DEDICATED SPACE FOR ALL THINGS TECH

CROSS PURPOSES

MIX UP YOUR ROUTINE, AND BECOME A CROSS-TRAINING QUEEN, TO START BUILDING SUMMER SPEED NOW

JOGGING THE MEMORY

Running mum Claire Chamberlain is getting stuck into her marathon schedule… and all those old 26.2- mile training memories are flooding back

“I KNEW I WAS GETTING STRONGER WITH EACH TRAINING SESSION”

The result Running a half-marathon PB of 1:54:47 –

BACK AT THE SPINE RACE

Our annoyingly cheerful ultrarunner Damian Hall has his heart stolen once again by this epic ultra

“RUNNING HAS TAUGHT ME NOT TO GIVE UP”

Not only has she founded a parkrun and a mar athon but she’s run o ver 180 mar athons, three 10-in-10 mar athon events and a 100-miler – despite having a serious knee disorder. Lisa Jack son meets Melanie Sturman…

BAG YOUR SPOT AND YOUR BLING!

Ready to kick-start your 2017 running? Then get your

GAME PLAN

IF YOU WANT TO HAVE THE BEST POSSIBLE RACE EXPERIENCE, IT’S IMPORTANT TO HAVE A FAILSAFE STRATEGY FOR THE WEEKS, DAYS AND HOURS LEADING UP TO YOUR EVENT. HERE’S HOW TO GET IT RIGHT.

MORE THAN A RACE MORE THAN A FESTIVAL

LOOKING FOR SOMETHING MORE FROM YOUR NEXT RACE? THE KESWICK MOUNTAIN FESTIVAL HAS ALL YOU COULD WANT

EMOTIONS RUNNING HIGH

RUNNING HAS A STRONG INTERPLAY WITH OUR EMOTIONS. IT CAN HELP US MANAGE TRAUMATIC EVENTS OR NEGATIVE FEELINGS WHICH, IN TURN, COULD ACTUALLY IMPROVE OUR RUNNING, TOO.

MY BEST BIT OF BLING

ITDON’T MEANA THINGIFITAIN’T GO TTHAT BLING! 10 WOMEN SHOW US THEIR FAVOURITE MEDALS AND SHARE WHY THEY’RE SOSPECL

THE ESSENTIAL STRETCH ROUTINE

BEEN SLACK WITH YOUR STRETCHING? FITNESS EDITOR ANNE-MARIE LATEGAN SHOWS YOU HOW IT’S DONE\

PICKING THE RIGHT SHOES

FOLLOW THE SIMPLE STEPS TO ENSUREY OUR CHOSEN SHOE

FRESH FUEL

Use Annie Clarke’s gorgeous recipes, packed with fresh produce, to get a fresh take on winter fuelling

BEAUTY & THE BEASTS

You don’ t have to have a screw loose to run in th e mountains. Here are six of Britain’ s best mountain races, from beginner- friendly to seriously epic

STEP BY STEP

Mental preparation and attitude is hugely important when tackling long runs, as well as knowing how to pace yourself and listening to your body

BACK TO THE CLASSROOM

The ladies have been brushing upon their nutrition know-how this month courtesy of HIGH5 and Solgar

RACE REPORTS

TURN OVER FOR OUR REGULAR RACE REPORTS SECTION

GREAT SCOT

HANNAH EBELTHITE TAKES ON THE SIMPLY HEALTH GREAT EDINBURGH WINTER 5K, ON A SURPRISINGLY SPRING - LIKE DAY

WINTER WONDERLAND

ELLE LINTON JOINED THOUSANDS OF RUNNERS TO RECLAIM THE ROADS OF LONDON IN AID OF CANCER RESEARCH UK