Realistic goal setting

We couldn’t have done it without…

ISSUE 157 || JANUARY 2023

THE TEAM

Editor Esther Newman senior art editor Alex Duce

Hello!

ISSUE 157 || JANUARY 2023

MAKINGCHANGE TOGETHER

Cyclist Chris Boardman has recently spoken out about how men can help women feel safer when we’re exercising outside

BUILDING KIDS’ CONNECTION WITH NATURE

B ritish outdoor brands Rab and Lowe Alpine,

Sharon Lokedi making history

New York: Under Armour athlete Sharon Lokedi won

This month we love...

EMBROYLISSE LAIT-CRÈME £13, BOOTS.COM T his bestseller

NEW GEAR

Put a spring in your step (and in your heart) BUY with beautiful kit designed to get you out there

How do make sure I consume enough protein if I’m training for a marathon?

If you’re training for your first 26-miler, bravo! As well as focusing on the miles, you may be thinking about how best to replace your protein stores during your training journey. Yeo Valley gives us their expert insight into how to stay on top of your fuelling and nutrition

HEALTH

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

Stephanie Case

Stephanie is a human rights lawyer, ultra-trail runner and founder of the organisation, Free to Run

FUEL

The latest nutrition to nourish your body and fuel your running

(Not so) new kid on the block

LIFE COACH Laura Fountain is a running coach,

This month’s wise women

RUNNING WHILE BLACK: FINDING FREEDOM IN A SPORT THAT

INJURYCLINIC Top 10 exercises

Start the new year as you want to go on: strong! Combine these moves with Nell’s on page 74 to bulletproof your running

Events

© TANYA RAAB LOVETRAILS FESTIVAL The Love Trails

The Coledale Horseshoe Fell Race

Sarah Gerrish, OMM athlete and founder of Wonderful Wild Women, which celebrates women in the outdoors, sells her Lake District fell race to us

Is protein the most important part of your diet when it comes to boosting your immune health through the winter?

No runner wants to sacrifice training due to illness, but is the intake of amino acids (protein) fundamental in keeping you fit and healthy and free of bugs, or are there other nutritional options to keep you in tip-top shape?

Running mates

Because we run better together

I am out running again despite a bad back

Lindy Seymour, 60, from Southampton feared her bad

We hang out with Carly Hooper

Carly, 45, from Hampshire is a beekeeper and

RUNNYHONEYS

NEXT ISSUE WHAT’S YOUR NEW YEAR'S RUNNING RESOLUTION?NEXT

Your questions answered

Resuming running after a hysterectomy, whether you should stretch before a run and rehabbing from a back spasm. Plus how to reboot your confidence after disappointing race results

ROYAL PARKS HALF MARATHON

Lucy Waterlow loves the sights and sounds of London’s feel-good half

ROUND THE ROCK MARATHONAND ULTRA MARATHON

Fancy running around an island all day in beautiful sunshine with jaw-dropping views? We sent our fitness editor Tina to Jersey to try it out

THE ORIGINAL MOU NTAIN MARATHON

Weeks after finishing the OMM, Tina is still finding herself drifting off and daydreaming about getting lost up a mountain in zero visibility

NATIONAL RUNNING SHOW

nationalrunningshow.com

DIARY

Have you checked out our goalsetting feature on page 42? Once you’ve read it and narrowed down whether you fancy a big, small or medium-sized challenge for 2023, flick back to these pages and find the perfect race for you. See you on the start line!

JOAN BENOIT SAMUELSON

Women's Running ICON No.49

"RUNNING WAS FREEDOM, MY OWN ALWAYS MY SPACE!"

There’s no better way to inspire a runner for the year ahead than to interview Eilish McColgan in the January issue. She tells us all about the successes and challenges of 2022, her tight-knit training team, and her dreams and ambitions for the future

How to...LOVE RUNNING

In the doldrums with your running due to injury or monotony? Trained hard for a race last year and lost your mojo? Just starting off and not quite sure you’ll ever enjoy it? Never fear, we’ve got some fail-safe ways to find the joy in every run

DO SOMETHING REALLY DIFFERENT

For an exciting, new challenge to keep you motivated, here are some events to enter this year that are far from your average road race

RUN FOR 30 MINUTES

Starting running, whether it’s your first time or

Training plan FAQs

Anything seems daunting when you don’t know what you’re doing. We answer your queries below

START RUNNING TODAY!

Cut this out, stick it on your fridge,

Eve Pannone

Team GB mountain runner Eve Pannone discovered fell running aged 16 and instantly fell in love with it

Win! A NEW RUNNER BUNDLE

If you’ve just started running, or you need a little bit of motivation, we’ve got the perfect bundle of goodies to get you started...

ESSENTIAL KIT NEW RELEASE SHOES

|| The Novablast 3 has very quickly become my favourite pair of running shoes. I have worn them on walks, short and long runs and I have loved how bouncy and responsive they are||

GROUP TEST TOPS

Current obsession: staying warm this winter

ESSENTIAL WINTER COATS

Pre- or post-run, these are top-notch top layers

ESSENTIAL JACKETS

There’s nothing quite as essential as a layer right now

Long -distance TEST

Rachel I is surprised by how comfy these fancy fellas are…

WINTER ESSENTIALS

There’s plenty of winter left so it’s still wise to invest in items that will keep you warm and safe

ESSENTIAL LEGGINGS

From lightning bolts to sun rays to cat’s eyes, our leggings are designed for all weather conditions

ESSENTIAL HEADPHONES

Whether you listen to music or podcasts, you need a great-performing pair of ’phones

3 of the best apps

Technology can make fitness more affordable and accessible too

How to be a... RUNNER

If you’ve decided to start running, then welcome aboard – it’s wonderful to have you with us! Chances are, you have a few questions, and we’re here to help you with that, but let’s get one thing straight right now: if you run, you’re a runner. Simple as that

Nell McAndrew’s strength session for runners

The sub-3 marathoner reveals how she stays strong with the help of her strength and conditioning coach Fiona Pocock

What do I need to EAT?

No matter what your 2023 running goals are, knowing what to eat and when can make it far easier to achieve them

Your food questions answered

We sole ve a few classic conundrums to help you achieve your goals

Liz Pharaoh

Ultrarunner and running coach Liz Pharaoh, who is a cancer exercise specialist and trustee for national children’s charity, Cyclists Fighting Cancer, promotes activity, exercise and a healthy lifestyle with her cancer patients

runnersneed

NIXI BODY

www.nixibody.com

“My goal in life is to help others!”

ESSENTIAL EXTRAS

HARRIER

www.harrierrunfree.co.uk

womensrunning

www.womensrunning.co.uk

ULTIMATE COMFORT

gibbings

megan.gibbings@anthem.co.uk

GREATRUN

GREATRUN.ORG

NEW MUM MUST-HAVES

Womens Eunning

iMEDicare

MyPelvicHealth.co.uk

runderwear

runderwear.co.uk

LEDLENSER

www.ledlenser.co.uk

somethingtolookforwardto

www.somethingtolookforwardto.org.uk

Yeo Valley ORGANIC

Mind

mind.org.uk/Virtual-LM

shopwomensrunning

shopwomensrunning.co.uk