#03 STRENGTH WORKOUTS

Hello!

issue 162 || June 2023

We couldn’t have done it without…

Sabrina Pace-Humphreys Sabrina is an ultrarunner, activist, mother

SIFANHASSAN TRIUMPHANT

We were screaming with joy as we watched Sifan Hassan cross the finish line in this year’s TCS London Marathon. If you somehow missed this story when it happened, sit back and read about history in the making

NEW GEAR

Everything you need to keep things fresh this summer

Keep to a running routine if I have ADHD?

Having ADHD can feel like your mind is always racing. While exercise such as running has been scientifically proven to have a very positive effect on calming the brain, having ADHD makes it hard for people to recognise what’s good for them and can result in them giving up altogether

HEALTH

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

Davinia Taylor

Business woman, mum of four and author Davinia Taylor believes running has helped her business grow, as well as ensuring she can tackle anything her busy day throws at her

FUEL

The latest nutrition to nourish your body and fuel your running

How does my garden grow?

LIFE COACH Laura Fountain is a running coach,

IN JURY CLINIC Morton’s neuroma

Emma Kirk-Odunubi explains how to recognise this metatarsal issue. She also explains what you can do mitigate pain and ultimately how the condition can be cured

Highland Kings Ultra

Sian Slater decided 2022 was the year to take on her biggest challenge – running 120 miles over four days across the Scottish Highlands – but wanted to do it with support from the world’s best ultra-runners

Are real-life running coaches better than working with a remote one?

With the cost-of-living crisis, many runners are now turning to ‘cheaper’ alternatives than working one-to-one with a coach, but are remote options as effective?

TRAIL RUNNING MOUNDS OF OPPORTUNITY

Conquering hills means you’ll have even more routes to explore in your local area – and it will also give you a bulletproof, unshakeable reason to smile too, explains Sabrina

WOMENS Tunning

womensrunning.co.uk/spring

Running mates Because we run better together

This month, you share tips for fitting your runs around work and family, explain how you work through bad running weeks, and tell us why your running club is such a social hub

What I learned from parkrun

Marian Morrison thinks parkrun is an amazing force for good, but it’s made her realise that she’s a solitary runner at heart

Victoria Neville

Victoria, 36 is an HR specialist from Norfolk

LONDON CITY RUNNERS

It started as a small group of runners who headed out after work; now this huge London group even has its own clubhouse

”I LOVED THAT RUNNING GAVE ME MY IDENTITY“

Dame Kelly Holmes’ stellar athletic career captured the nation’s attention, but it’s her subsequent campaigning for mental health and, more recently, her documentary Being Me thathas won our hearts. And of course she can add another feather to her cap as she joins our special crew of WR Warriors

Take your running on HOLIDAY

There’s nothing like trying out a new run route in your local area. Just imagine how many wonderful places there are to discover when you take your running away with you…

Your questions answered

Running buggy buying tips, the best budget hoodies, and how to race in the heat. Plus, advice on banishing self-doubt

CAMBRIDGE HALF MARATHON

CAMBRIDGESHIRE

PARIS HALF MARATHON

Esther ran the Harmonie Mutuelle Semi de Paris (otherwise known as the Paris Half) with 50 members of the Pod Squad, and now doesn’t want to race with fewer people than that…

HEAD FIRST

The psychology of running, and why it’s better for you than you could possibly imagine

DIARY

Forest, rivers, coast or city streets… whatever your preferred terrain and surroundings, we’ve a race to suit you. From New York, to Lithuania to York and Scotland, there are some awesome events just begging for your name on the sign-up sheet

LESLEY PATERSON

Scottish triathlete Lesley Paterson entered competitions in order to fund her Oscar-winning film All Quiet on the Western Front

SOLO TRAVELLER LAKE DISTRICT

It may be called the Lake District but

RUNNING BUDDY NORTH YORKSHIRE

You’re missing a trick if this isn’t number

FAMILY THE CAIRNGORMS NATIONAL PARK, SCOTLAND

Going away with the whole family can make

SOLO TRAVELLER MURREN, SWITZERLAND & SALZBERG, AUSTRIA

HOLIDAYS ABROAD Travelling abroad Depending on the location,

RUNNING BUDDY CHAMONIX MONT BLANC, FRANCE

Every year, this fairytale town welcomes thousands of

FAMILY MAJORCA, SPAIN

Have you ever finished a run with a

TALES FROM THE POD

Esther and Holly have had very different months, but they’ve come to the same conclusion: we need to be f lexible with our goals

COACH

Garmin top tips || Training while injured plan

TOP 10 GARMIN HACKS

Many of us rely on our Garmins to report on our performance. But in terms of the support they offer our running, a huge proportion of us are guilty of only scratching the surface. Here are 10 things you didn’t know your Garmin could do for you…

#02 SET A PACE OR TIME GOAL

A watch can help you stay on target

#04 PROGRAMME A RUN WORKOUT

If you’re following a training plan with very

#05 ADD YOUR PARKRUN BARCODE

In the last year, parkrun has allowed your

#06 GARMIN COACH

Did you realise that you have a coach

#07 CUSTOM RUN PROFILES

This tip will have you using some of

#08 FIND MY WATCH

Garmin watches charge so quickly that the days

#09 QUICK CHARGE

If you’re data-mad and live to see your

#10 THE LOCK KEY

This tip will help you avoid ending a

TRAINING IN JURED

First the bad news: running What do you

THE CYCLING PLAN

IN JURY TRAINING PLANS Which plan you choose

HOW TO STAY SOCIAL WHEN YOU CAN’T RUN

The social side of running is just as

THE WALKING PLAN

Walking is a lot like running – just

THE SWIMMING PLAN

Swimming is excellent as a rehab exercise as

Sally Orange

British Army Major, adventurer, and award-winning mental health campaigner Sally Orange undertook the infamous 7-7-7 World Marathon Challenge in January

kit

How we test Our kit is tested by

NEW RELEASE SHOES

Putting your next trail shoes through their paces

GROUP TEST SUMMER VESTS

We test 2023’s vests in a quest to find the best

ESSENTIAL BRAS

A good run can be won and lost on the quality of its sports bra…

ESSENTIAL LEGGINGS

Refresh your wardrobe for changeable days

TEST

Esther has been knocking out her marathon miles in this light and bouncy road shoe

TRAIL ESSENTIALS

Bright colours and clever performance; that’s what we need in our summer trail gear

ESSENTIAL SOCKS

A great pair of socks can transform your run

ESSENTIAL HEADPHONES

Headphones and buds for running and the gym: the choice is up to you!

3 of the best apps

Technology can make fitness more affordable and accessible too

BOOTCAMP

Your first trail race || Core workout ||

How to enjoy YOUR FIRST TRAIL RACE

7 EASY STEPS to taking on, and enjoying, your very first trail race, no matter the distance

Mobility & core strength workout for runners

Looking after your core is about way more that sit-ups and glute bridges Workout created by Anne-Marie Lategan

Pigeon chair pose {Kapotasana}

Perfect form YOGA POSES FOR RUNNERS

WE ARE ALL SUPERHUMAN

In this extract from Barefoot Britain, the ever-wonderful Anna McNuff explains how, during her incredible barefoot adventure back in 2019, she discovered that each of us, no matter what we’re taking on, has the power to go further than we ever thought possible

HARRIER RUNFREE

www.harrierrunfree.co.uk

THE TEAM

womens Running

womensrunning.co.uk/onthego

SHAKE UP YOUR WATER!

Forest Runner

great run

GREATRUN.ORG

FR

YEO

SPORTSSHOES

Sportsshoes.com/brooks-trail