ESSENTIAL NUTRITION

Hello!

ISSUE 123 || MARCH 2020

This month we…

Because smiling has made us run better. Who’d a thunk?

We couldn’t have done it without…

Holly is our Digital Editor, keeping our website up-to-date

HELLO!

Road running is useful: you can cross the miles off

Trail running

Are you ready to reap the physiological and psychological rewards of swapping tarmac for trees?

Go further

Find all the gear you need at Decathlon to take the trail less travelled

Coasting it Running on the edge

Love the idea of running right by the sea, but not sure where to start? We asked the women who love to live on the edge how to cope with high cliff s, high tides and high-end views…

URBAN PARADISE

Step away from the scrum into the surprising serenity of these inner city escape routes

Reach for the sky

Take trail running to a whole new level and explore the growing sport of skyrunning. We find out exactly what’s required to run away from the roads and into the mountains…

Go greener

The idea of bounding over beautiful moorland, miles from anywhere, is the stuff of dreams for aspiring trail runners. If fear is preventing you fulfilling that fantasy, here’s how to take your first trail steps with confidence

Beat your trail terror

Trample on your trail run fears and you’ll soon learn to love the rough stuff

Sian Jones

Having being told she would never run or walk again, Sian has developed a huge appetite for trails, hardcore ultramarathons and life in general

HEADLINES

The people, campaigns, research and updates making an impact in our running community this month

This month we love…

£5.99, LOVELULA.COM

NEW GEAR

From headbands to windproofs and the most stylish, desirable new running apparel, we’ve got you covered

Use compression clothing most effectively

Compression technology in your running kit could make a difference to your training, racing and recovery

HEALTH

The latest nutrition, beauty and health headlines. Because running doesn’t end at your feet

Charlotte Apsley

Charlotte, 29, has a learning disability, a visual impairment and a serious injury, but she never shies away from a challenge

FUEL

Eat your way happy with these healthy bites

Embrace change in running and in life

Laura Fountain is a mother, a running coach, a personal

This month’s wise women

JACK MONROE

CLINIC

The heel is designed to absorb the impact of your bodyweight when walking, running or doing weight-bearing exercise. It’s a crucial area, which makes heel pain a common occurrence

MY ROUTE

Katie Carew-Robinson, a nutrition and health advisor and GoodGym trainer (@ggportsmouth), shares her favourite long run in Portsmouth

Events

The original 24-hour trail race, whether you run solo

Do I need to invest in a running coach to become a better runner?

If you feel like you’ve hit a ceiling with your running, or you simply don’t know how you should be training, you may be considering paying for a running coach. But will your money be well spent?

SAVE 30% when you subscribe!

Just £9.45 every 3 months*

Setting the pace

Running has taught natural sprinter Kemi Mafe a lot about pacing herself – both in races and in life. Here she tells us how she fell hard for running

RUNNING IS A SUPERPOWER

RUNNING HAS THE POWER TO CHANGE ALL OUR LIVES FOR THE BETTER. IT’S OUR PROACTIVE, POSITIVE SUPERPOWER

Boa Fit System

How many running shoes have you decided not to buy because the fit wasn’t quite spot on? BOA promises a bespoke fit every time – in practically any shoe. How on earth does that work?

Running mates

Because we run better together

Your questions answered

Mind-training for mortals, how to choose a running club and post-exercise appetite loss. Plus, why chia seeds – and not ibuprofen – are a runner’s best friend

Step up to the challenge of a lifetime with the next issue of Women’s Running

RUN LONDON

Ingrid Kristiansen

Ingrid was one of the best female endurance athletes of the 1980s. She simultaneously held the world records for the 5,000m, 10,000m and marathon. No other woman has achieved this

QUICK FIXESTO BOOST YOUR RUN

Speedy hacks and simple solutions to transform your running forever

RUN 100K IN A MONTH

Whether you’re new to running or have been lacing up your trainers for a while, running 100K over a month is great challenge to set yourself!

THE ‘RUN HOW YOU FEEL’ PLAN

Especially if you’re new to running or perhaps coming back from injury, following this plan will make it easy for you to run 100 kilometres over one month – cover the distances, but just run how you feel!

THE ‘STRUCTURED TRAINING’ PLAN

The more experienced runner, who’s used to doing some structured training including speedwork, should follow this plan to clock up 1000K in a month – while improving speed overall, too

Ragna Debats

The ultra running superstar discusses cross training, race days and starting at the bottom

SPRING ESSENTIALS RUNNING BRAS

Getting the right bra is absolutely essential for all women, no matter what size your boobs are

ESSENTIAL COMPRESSION TIGHTS

Ensure optimum recovery after training sessions with the latest-release compression tights

ESSENTIAL SOCKS

Upping your mileage? Protect against blisters by investing in these performance socks

ESSENTIAL WATERPROOFS

Want protection from pesky showers? Stay dry and warm in these

Long-distance TEST

Claire Kelson has been living in her Ron Hill ½ Zip

GROUP TEST NEW RELEASE SHOES

With spring just around the corner, new release shoes are aplenty. But which ones are best for your running?

BEST IN TECH RECOVERY TOOLS

Instead of just slumping onto the sofa post-run, try out these tools to help your body recover in time for your next session

Win! A PAIR OF MERRELL MTL LONG SKY

We’ve got three pairs to give away, each worth £125!

Why should I try…? Walk-running

Many runners use the walk-run method when they start out, but seasoned runners can benefit from taking frequent walk breaks, too

Injury prevention

Do these quick and easy exercises to help prevent the four most common running injuries, says Anne-Marie Lategan

Weighted squats

Squat with additional weight for stronger legs and glutes, and to become a more injury-resistant runner

Probiotics

Find out exactly what probiotics are and how they can be used not only to boost your running but your overall health

Post-run feasts

These tasty family favourites from Charlie Watson, aka Runner Beans, are perfect for some nutritious carb-loading before or after your Sunday long run

Sophie Grant

UK skyrunning champion and ultra ace Sophie Grant shares her fuelling secrets, including sauerkraut, Oatly custard and oysters

THE MONTANE SPINE RACE

Our intrepid reporter Kerry Sutton took on one of the most gruelling races of all time, and lived to tell the tale. The question is: would she ever do it again…?

LOVE LUTON HALF

Laura Fountain packed her hand luggage and was cleared for take-off in a very scenic half

FALKIRK EPIC TRAIL

Plucky Tina Koenig took on this brand new trail event with mixed results

DIARY

Races in April, May and June