Masterclass 8 EXERCISES FOR NEW RUNNERS

Welcome!

“OFF-ROAD RUNNING IS THE PERFECT ANTIDOTE TO A BUSY

Meet the team

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

STAR LETTER ME TIME

I was really inspired to leave my watch behind and

YOUR RUNS

SHARE #YOURRUNS WITH US! TWEET TO @WOMENSRUNNINGUK

What we’ve been up to

A SNEAK PEEK AT THE TEAM’S SHENANIGANS THIS MONTH

“YOU’VE GOT TO BE HARD ON YOURSELF, TO PUSH YOURSELF”

The Queen of the fells, Nicky Spinks, chats about her love of mountains, breaking records and beating breast cancer

RUNNERS SAVE LIFE

Two quick-thinking female runners helped save the life

PIT STOP

Organic food lowers the risk of blood and breast cancer

DYNAMIC MUSCLE COORDINATION

CHALLENGE YOUR WHOLE-BODY MUSCLE COORDINATION, USING MOVEMENTS THAT ARE STABLE AND UNSTABLE, IMPROVING PELVIC AND HIP CONTROL, TRUNK STABILITY AND WHOLE-BODY STRENGTH

MY PB

“I WANTED TO PROVE HAVING KIDS DOESN’T STOP YOU RUNNING

THE FREEDOM OF THE TRAILS

STAY TOASTY IN THIS TECHNICAL KIT

GOOD VIBES, SMILES AND SUNSHINE

The Bournemouth Marathon Festival offered the chance to experience running as it should be and our resident running mum Claire Chamberlain felt it delivered on every level

RUNNING TECH

Ever step out your door, press your watch and – crestfallen

FUN RUNS

Our annoyingly cheerful ultrarunner Damian Hall has rediscovered the simple joy of running

Not foam rolling enough

Matthew Holmes, a personal trainer and sports therapist

“RUNNING A 100K ULTRA HELPED ME GET HEALTHY AGAIN”

Completing a 100K trail ultra at the age of 61 wasn’t something Alex Pilgrim ever imagined doing. But it became a crucial part of her recovery from cancer

“I LOVE TRAVELLING, BEING IN THE MOUNTAINS AND EXPLORING REMOTE PLACES. ULTRARUNNING ALLOWS ME TO DO THAT”

This summer, Beth Pascall finished fourth lady at the Ultra-Trail du Mont-Blanc, one of the toughest trail races on the planet. As a junior doctor, she’s had to refine her organisational skills to succeed in both career and competitive racing

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HAVE YOU HEARD HOW MUCH FUN TRAIL RUNNING CAN BE?

IF YOU’RE NEW TO RUNNING OFF-ROAD, OUR TRAIL WORKSHOP, COVERING EVERYTHING FROM KIT CHOICE TO TRAINING ADVICE, WILL BUILD YOUR CONFIDENCE, SHOW YOU HOW FUN THIS TYPE OF RUNNING CAN BE, AND HAVE YOU CHOMPING AT THE BIT TO TAKE TO THE TRAILS

Bowled over

IT’S THAT TIME OF YEAR WHEN YOU MIGHT WANT MORE HEARTY, COMFORTING MEALS. CURL UP WITH THESE THREE APPETISING DISHES, ALL INCLUDING ASPARAGUS, WHICH BOOSTS YOUR MOOD AND SUPPORTS RECOVERY. THAT’S WINTER SORTED THEN…

AUTUMN TRAILS

IF YOU’RE LOOKING FOR INSPIRATION AND NEW PLACES TO DISCOVER THIS AUTUMN, TRY OUT THESE RUNS IN THE PEAK DISTRICT, LAKE DISTRICT AND BRECON BEACONS. THREE BEAUTIFUL AND VARIED TRAIL RUNS FOR YOU TO EXPLORE…

SQUEEZE AND LIFT!

MANY WOMEN SUFFER FROM STRESS URINARY INCONTINENCE (SUI), BUT FEW DISCUSS IT. LISA JACKSON SHOWS YOU HOW, THROUGH THE RIGHT TREATMENT AND WITH REGULAR DAILY PRACTISE, YOU CAN STRENGTHEN YOUR PELVIC FLOOR AND BECOME A STRONGER, MORE CONFIDENT RUNNER

WOMEN’S RUNNING READER AWARDS

Back in February we created a longlist of all the key

IT’S TIME TO TAKE AN ‘OFF-ROAD’ URBAN ADVENTAGE

Living in a city doesn’t mean you have to miss out on all the strength and fitness benefits of off-road running. Add variety to your urban training to become a stronger, more flexible and better motivated runner

Speed queen

Short bursts of faster running – interval training – can bring rapid improvements, and boost your confidence

★Christmas gift guide ★

Best Kept Secrets Christmas Elegance Candles £8.99

RACE REPORTS

TURN OVER FOR OUR REGULAR RACE REPORTS SECTION

ONCE IN A LIFETIME ADVENTURE

STRETCHING 120 MILES OVER SIX DAYS, COLORADO’S TRANSROCKIES RUN IS A BUCKET-LIST RACE WHERE FRIENDS FOR LIFE ARE MADE

SOUTHSEA SCORCHER

BATHED IN SUNSHINE, THIS YEAR’S SIMPLYHEALTH GREAT SOUTH RUN WAS A CRACKING DAY OUT

RUNNING WITH ROYALTY

BEAUTIFUL VIEWS WERE ON OFFER IN ONE OF LONDON’S MOST SCENIC – AND MOST LOVED – HALF MARATHONS