THE BASE TRAINING PLAN

Women's Running

We couldn’t have done it without…

Emma Kirk-Odunubi Emma is a sports scientist and

Women's Running

THE TEAM SENIOR EDITOR ESTHER NEWMAN SENIOR ART

Hello!

ISSUE 164 || AUGUST 2023 When we have

lifestyle

Headlines || People || Food || Kit ||

URGENT NEED TO ADDRESS MENSTRUAL HEALTH EDUCATION

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

HAPPY BIG BIRTHDAY TO THE NHS!

This July, the NHS celebrated its 75th anniversary

GET ACTIVE TO BOOST MOOD, WITH MIND AND ASICS

M ental health charity Mind, and sports brand

Netflix release Game On: The Unstoppable Rise Of Women’s Sport

A powerful new documentary that showcases and celebrates

NEW GEAR

Plenty more summer to come, so keep hydrated, fuelled up and kitted out for more fun in the sun

IMPROVE MY LONG-DISTANCE TRAINING USING TECH?

The metaverse and AI is developing so rapidly that tiny robots, the size of a molecule, could soon be used to enhance your long-distance training

HEALTH

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

Samantha Leftwich

Samantha, a vision impaired runner from Essex, likes nothing more than taking to the trails, and mud, with her guide dog, Lizzie

FUEL

The latest nutrition to nourish your body and fuel your running

I BELIEVE IN HOPE, I BELIEVE IN BELIEF

LIFE COACH Laura Fountain is a running coach,

IN JURY CLINIC

Plantar Fasciitis

Sprint Duathlon World Championships

IBIZA

Events

WARRINGTON RUNNING FESTIVAL Set up by the RunThrough

Can a high-impact exercise like running impact my IBS?

If you suffer from IBS, you know how challenging exercise can be. Should you ditch your running to keep flare-ups at bay, or are there other measures you can take to beat the condition without having to hang up your running shoes?

SMALL STEPS BIG CHANGE

TRAIL RUNNING

SUMMER SALE Supercharge your running this summer Subscribe for just 99p!

Running mates Because we run better together

THE BIG QUESTIONS

EPSON ALLSORTS

CLUB OF THE MONTH

THE EXPERTS

Tim Allardyce is a leading physiotherapist and osteopath

Your questions answered

Running for mindfulness, how to carry your bits and bobs, diagnosing heatstroke and finding your tribe online. Plus, is it okay to run while you’re pregnant?

PURBROOK LADIES 5

We take on some of the most epic races out there, because we want you to do the same!

KESWICK MOUNTAIN FESTIVAL: 25KM TR AIL HALF MARATHON

A challenging trail run with a stunning pay-off leaves Lydia Willgress wanting to return for more

DIARY

From the small-scale events that are capped at 500 runners to one of the World Marathon Majors, we have a great selection of races this issue for you to peruse. Will you plump for a distance challenge, an opportunity to test your pace, a fun run, a fundraiser or a destination run? We’d love to hear what you go for and how you get on. See you on the start line!

SABINA CHEBICHI: THE ‘PETTICOAT PRINCESS’

Ahead of her times, this teenage Kenyan runner burst onto the international scene after success running barefoot, but her career was cut short in an era when opportunities for women in sports were severely limited

Downhill is not so much about strength. It’s more a case of skill, mental ability and lack of fear so there are lots of women who are much stronger than the guys”

Seana Forbes grew up in Scotland but it wasn’t until she ran in the Alps that she really fell in love with mountain running. With a dual perspective as both racer and in her role as Head of Operations for the Skyrunner ® World Series, she’s the perfect person to tell us about skyrunning…

Let’s go on a running festival

The rise of runcations, whether they be trail festivals, mountain academies or hiking adventures, means that there’s no need to leave your running behind when you go off in search of adventure and fun

Europe

Crossing the English Channel will open up new experiences, and getting away from the UK can feel like more of a break. You could have more of a chance of guaranteed good weather, too!

Go global

There are many festivals and adventures awaiting you, with exotic locations in far-flung places – the only limit is your budget!

Staying in the UK

Many of us are now opting for staycations that can be easier to plan, as well as being cheaper and better for the planet. And no matter where you live in the UK, you don’t need to travel far to find a complete change of scenery

Essential festival kit list

Let your star shine as brightly as possible

TALES FROM THE POD

Esther and Holly are both going through a bit of a summer slump but both are taking active steps to combat it; Esther is motivating herself with a VO2-shaped challenge and Holly is working on being kinder to herself

SUMMER SALE Subscribe for just 99p!

COACH

© STOCK.ADOBE.COM Base training || Base

All about... BASE TRAINING

Whether you’re in your race off-season, you’re preparing to crank up your training in the autumn, or you’re just keeping things ticking over, base training is a vital weapon in a runner’s armoury

Johanna Åström

When Arc’teryx athlete Johanna entered her first Skyrace in the summer of 2019, on a whim, she came second

KIT

Shoes|| Clothes|| Tech © STOCK.ADOBE.COM How we

ESSENTIAL KIT NEW RELEASE TRAIL SHOES

Putting your next trainers through their paces

GROUP TEST SUMMER SPEED ESSENTIALS

Separates made for picking up the pace when the sun is shining

ESSENTIAL BRAS

Bras can be practical, supportive, breathable or beautiful. And when the stars align, they can be all four!

CROSSTRAINING ESSENTIALS

For those times when you’re not out running…

ESSENTIAL SOCKS

There’s nothing like that brand-new sock feeling

ESSENTIAL JACKETS

The best UK-proof outerwear

Long-distance

Our fitness ed Tina has been trying to re-ignite her fitness on the trails post Covid in her beautiful La Sportiva Jack II Boa shoes

ESSENTIAL RUNNING VESTS

Feeling like a day out on the trails this summer? Don’t leave home without one of these babies…

3of the best apps

Technology can make fitness more affordable and accessible too

BOOTCAMP

How to navigate || Full body workout || Squat

Navigation 1O1

If you’ve always fancied adding a bit of adventure to your running but don’t know where to start, read on. We’ll equip you with the kit and skills you need

Cardio burn

Why pay to punish yourself at the gym when you can do it for free at home?! These heart-busting exercises will get everything moving, build strength for running and ramp up your metabolism

Squat Jumps

Squat jumps and star jumps may take you straight back to PE lessons at school, but they are valid in adulthood, too

OVERCOMING MARANXIETY

Marathon training takes a physical toll on

CALM ANXIETY

As a runner of 18 years, Leanne Davies knows exactly what pre-race anxiety feels like. Through her own sporting experience, and now as a certified health and wellbeing coach, she has the following tips

PLANT PROTEIN

Three nutritious protein-packed recipes from allplants. Spoiler: they taste as delicious as they look!

13 VALLEYS ULTRA

13VALLEYSULTRA.COM

RUN SLOW TO RUN FAST

Contours Holidays

WWW.CONTOURSRUN.CO.UK

WOMENS RUNNING

WOMENSRUNNING.CO.UK

Traumeel

womensrunning.co.uk

AJBell

GREATRUN.ORG

Wassen

Forest Runner

Yeogotthis

yeogotthis.co.uk

Forestry England