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Women’s Running
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Dec 2021
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Running mates Because we run better together
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1 MIN LESEZEIT
OUR COMMUNITY
Running mates Because we run better together
This month, you share how the menopause impacts your fitness, why run/walking works for you and tell us about the benefits of a club that encourages members to talk as well as run. Great work #WRTribe
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ANSEHEN DER ANGEBOTE
Dieser Artikel stammt aus...
Women’s Running
Dec 2021
ANSICHT IM LAGER
Andere Artikel in dieser Ausgabe
Women's Running
Hello!
ISSUE 144 || DECEMBER 2021
This month we...
…ran better No matter how good we were
We couldn’t have done it without…
ISSUE 144 || DECEMBER 2021 Tina Chantrey Tina
PPA
LIFESTYLE
LIFESTYLE
Headlines || People || Food || Kit ||
Six marathons in 42 days
Let’s hear a very loud round of applause
BREAKING THE STIGMA: SPORT AND MOTHERHOOD
F or the last 100 years, many women
RUNNERS ARE SUCH A LOVELY BUNCH
We always knew you lovely lot were big-hearted,
This month we love...
UYEKO LIMITLESS EYESHADOW PALETTES £18.75, eyeko.co.uk A great
NEW GEAR
We’re all about functionality with added fun
Improve my bone health so I can keep running as I get older?
Runners focus on endurance, speed, muscle strength and avoiding injury, but one vital factor is often forgotten – bone health
HEALTH
The latest nutrition, beauty and health headlines. Because running doesn’t end at your feet
Beth Campagna
Beth Campagna is the founder of Mama Life London, an activewear brand. For her, running is a secret weapon that helps her deal with life’s stresses
FUEL
Get your gut in order with our tasty meal recipes, power-packed performance products and healthy digestion suggestions
Where the magic happens
LIFE COACH Laura Fountain is a running coach,
This month’s wise women
REAL WINS:RACE, LEADERSHIP AND HOW TO REDE FINE
CLINIC
Running related injuries (RRI) are a big issue, with up to 84 per cent of runners experiencing an injury affecting their training each year. Although a high quantity of research has emerged in this area over the past decade, there hasn’t been a huge reduction in injury rates. Could it be that your trainers are increasing your chance of injury?
Events
CANCER RESEARCH UK LONDON WINTER RUN This celebratory
The River Thames
Dr Folusha Oluwajana is a practising GP with a BSc in Sport and Exercise Medicine as well as being a Level 3 qualified personal trainer @fitdocfolu
Is it best to go commando in order to avoid chafing in your sensitive areas?
We’ve all been there. You finish a race on a high, but then, when you go for a shower, an unwanted surprise awaits… To avoid the dreaded chafe and subsequent burning pain, is it best to ditch the knickers altogether and go with special cream, or spend time finding the right pair for you?
FEATURES
WONDERFUL
Running helped Suzanne Shaw find balance after the rigours of overnight fame at a young age, the death of her dad, and the strains of life in the spotlight
How to be a BETTER RUNNER
The news is good! Whatever your ability, age, background or speed, you can improve your running
Core
It’s crucial for all runners to add core moves into their training. Simply put, a stronger core equals better, easier and faster running
MANY VALID REASONS TO QUIT…
...and yet she didn’t! The course of true marathon training never does run smooth, as Emma Campbell can testify
IN FOCUS INCUS NOVA
The latest developments at INCUS could revolutionise your running
REGULARS
#WRTRIBE CLUB OF THE MONTH JUSTRUN BRISTOL
This community club for women of all ages
We hang out with Ruth Webb
NEXTISSUE WHAT’S YOUR PRE-RACEROUTINE? Ruth’s a marathon fanatic
PLATE-LOADEDGLUTE DRIVE
This one’s a gamechanger for runners wanting to power up their performance
WITH YOU EVERY STEP
Everything you need to run further, get fitter and be happier!
ROYAL PARKS HALF MARATHON
Lydia Willgress took on this leafy London run and loved it
DIARY
Ding dong! It’s December! Get ahead of the
Caster Semenya
The career of the South African Olympic middle distance runner Caster Semenya has been one of both highs and lows
COACH
COACH
Christmas plan || Winter training || How I
The Christmas survival guide
December is one of the trickiest times of year to train. The pressures on us are immense but we know that everything is so much better, and so much easier, if we can fit in a run or two. If you need to make space for yourself, this is how to do it
How I train over Christmas
Runners and event organisers tell us how they celebrate the festive season on their feet
RUNNING AT CHRISTMAS
You’ve decked the halls, your chestnuts are roasting on an open fire, you’ve released the turtle doves and you’ve rocked around the Christmas tree. What now? A run, of course! Just follow our festive fitness plan
KIT
KIT
Shoes || Apparel || Tech
ESSENTIAL KIT NEW RELEASE SHOES
The very best Christmas-list worthy kicks this month
ESSENTIAL JACKETS
Hey, shell seekers! Here are four coats to keep you warm and dry
ESSENTIAL LEGGINGS
A leg hug from hip to toe; that’s what we want from our running tights
Long-distance TEST
Kate Sellers’ rainbow runners fit her like a glove
LAYERING UP ESSENTIALS
Whether it’s base, mid or outer, keep toasty this winter with layers
NUTRITION ESSENTIALS
Fuelling on the go like a pro
GROUP TEST BRAS
Racerback, crossover, underband, crop top: brush up on your bra jargon and get going
ESSENTIAL TECH & ACCESSORIES
Head, shoulders, knees and toes… we’ve got you covered, top to toe
BOOTCAMP
BOOTCAMP
Runner’s Gym Guide || Healthy bone workout ||
BANISH GYMTIMIDATION!
We know that we need to incorporate strength and conditioning into our training, but sometimes the kit at the gym can be confusing and scary. This is your runner’s guide to the gym
AIR BIKE
A clever bit of kit designed for short, sharp HIIT sessions. Feel the burn!
SKI ERG
Harness your inner shoop-shoop for this maximum-effort machine
OLYMPIC LIFTING PLATFORMS
It’s time to press go on a new squats and deadlifts regime
Runner CIRCUIT
You’ve sussed out the machines, now it’s time to put your body through its paces
INCLINE LEG PRESS
This one provides an all-over leg workout for when you’re all out of squats
Circuit to strengthen your bones
Bones stay strong if you give them work to do, so a combination of weight-bearing, high impact and strength training will improve your bone health at any stage of life. Let’s go!
Perfect form Squat jump
If squat jumps take you back to the bad old days of school PE, fear not: there will be no sports mistress shouting at you while you do these power boosters
Planet Mindful
planet-mindful.com/X21PLMP
BALANCE
BALANCE
Hyponatremia || Life on a plate || Q&A
The problem with SALT
As runners it’s crucial to understand not only how much water we need, but how much
Dr Alka Patel
Dr Alka Patel is a GP, lifestyle medicine physician, coach, author, speaker and host of The Lifestyle First Podcast
Your questions answered
How to run a marathon if you haven’t got enough time to train, plant-based breakfasts and top tips on banishing breast pain. Plus, running buggy recommendations
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Anita
www.anita.com
A REAL RUNNERS’ WELCOME FOR REFUGEES
Afghan refugees welcomed at ABP Newport Wales Marathon and 10K
ZEROFIT
ZEROFIT.CO.UK
Women's Running PODCAST
www.womensrunning.co.uk
Good HONEST
Runk
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Anthem
anthem.co.uk/XDPS21
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Yeo Valley Organic Kefir is
GREAT RUN
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THE NATIONAL RUNNING SHOW BIRMINGHAM
www.nationalrunningshow.com
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