Pelvic floor exercises for runners

Hello!

issue 120 || december 2019

We couldn’t have done it without…

issue 120 || DECEMBER 2019

HEADLINES

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

NEW GEAR

From yoga kit for your gym trips, to the warmest jacket we can find, we bring you the latest best new kit

Stretch after running

Stretching helps improve the range of motion of your joints and muscle/soft tissue flexibility, which makes it important for injury prevention

HEALTH

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

Kelly Ruck

Ultrarunner Kelly Ruck is a mum of four (and soon five) who enjoys running beautiful Wye Valley trails, and doughnuts

FUEL

Try these three quick recipes for an easy yet ever-nutritious meal or snack, perfect for the health conscious runner

December is a time for reflection

Laura Fountain is a mother, a running coach, a personal

CLINIC

Gabriella Pimentel is a lower limb musculoskeletal

MY ROUTE

London physiotherapist Lisa Posnett enjoys exploring new routes on longer runs and one of her faves starts at Victoria Park

I’m in my 60s and want to run a first marathon – is that okay?

Women in their 60s were once considered too old to

Running mates Because we run better together

This month, you share the joy of watching the next generation of runners, the challenge of a Sunday morning run and how a digital running club keeps you on track. Great work #WRTribe!

Your questions answered

How to get stronger glutes, what to do if you find massages agonising and how a plant-based diet shouldn’t negatively impact your running

RUN BACCHUS

Have you ever wanted to run around a vineyard in the sunshine, wearing fancy dress, and drink wine along the way? Tina Chantrey suff ered this glorious marathon just for you…

STORT 30

If you fancy taking on your first ultra, you’d be hard pressed to find a lovelier one than this as Tina Chantrey discovered

ASDA FOUNDATION YORKSHIRE MARATHON

The crowds, the support and the stunning scenery makes the eff ort all worThit as Cal Jones discovered

DIARY

Races in January, February and March 2020

Nicky Spinks

Nicky has challenged how we think about ultrarunning, achieving what was once believed to be impossible

Hadeel Hassan WARRIOR “If I can, then anyone can”

Hadeel Hassan has negotiated a lot in the past few years: a PhD, profound depression, cerebral palsy, a dyspraxia diagnosis, the transformative power of running, and selection as a major sports brand’s ambassador. Life is full of surprises…

Marathon success!

Anne and Sarah have been training for the Thames Meander

Women’s Running AWARDS 2019

Welcome to the Women’s Running Product Awards 2019!

BEST NEWCOMER

The latest update to the Clift on family has gone straight

BEST NEUTRAL SHOE

And it’s another win for the Clift on 6! “I would definitely

BEST SUPPORT SHOE

WINNER & BEST VALUE

BEST TRAIL SHOE

WINNER & BEST VALUE

BEST LIGHT/MINIMAL SHOE ON Cloud

It’s a bestseller due to zero gravity foam and the

BEST UPDATE

Not only a highly technical trainer, these shoes are

BEST ENTRY LEVEL SHOE

WINNER & BEST VALUE

BEST RECOVERY SHOE

Aft er a long run or race, your feet need you to love

BEST TECH TOP

This beautifully cut tank was a hit across the board

BEST CAPRIS/SHORTS/ LEGGINGS

You can spot a runner in Tikiboo kit from quite a distance!

BEST BASELAYER

Runderwear Long Sleeve Base Layer

BEST HIGH VIS PRODUCT

Lightweight, wind resistant and reflective: this clever

BEST HOODIE/ SWEATSHIRT

The Dash ½ Zip will keep you warm and dry when temperatures

BEST NON-TECH TEE

WiTha slim-fit design and a four-way stretch knit fabric

BEST ACCESSORY

This is the second year in a row the Buddy Pouch has

BEST BACKPACK

This simple yet eff ective backpack from Asics ticked

BEST HEADPHONES

For many of our testers, the Jabra Active were their

BEST FITNESS TRACKER/ SMARTWATCH

WiThswim tracking and a sevenday battery plus all the

BEST GPS WATCH

For those venturing into multi-discipline sport the

BEST RUNNING BUGGY

WiThgreat build quality, wheels that turn on a sixpence

BEST WEIGHT TRAINING EQUIPMENT

This unassuming piece of kit is something of a miracle-worker.

BEST HEALTHY SNACK

Have we mentioned how much we love nut butter? Jake’s

BEST PROTEIN SNACK

Have we mentioned how much we love nut butter? Jake’s

BEST PRE-RACE SNACK

Pure Energy delivers carbs and electrolytes and claims

BEST MID-RACE SNACK

A boost that’s kind to the stomach and tastes nice

BEST POST-RACE SNACK

“This tasted just like squash!” enthused Gemma. “This

BEST VEGETARIAN SNACK

While these are ideal as a breakfast replacement, packed

BEST VEGAN SNACK

The very scrumptious Pulsin Booster is our go-to snack

BEST SUPERFOOD SNACK

It’s safe to say everyone in the testing group loved

BEST HEALTHY DRINK

A protein drink that wasn’t milky was a revelation

BEST SKINCARE

There’s nothing quite like sinking into a warm baThaft

BEST MAKE-UP

SportFX has taken us by surprise and is now a mainstay

Positive thinking Eternally grateful

Small acts of daily gratitude could unlock a more fulfilled version of you – and a happier runner. Here’s how

GOROOGUE

America’s unsanctioned footraces pit runners against each other on unmarked urban courses in the middle of the night – and the concept has just arrived in the UK. Are you ready to run rogue?

JOIN ACTIVE ADVENT

December can be one of the hardest months for staying motivated to run. But wiTha little planning and new goals, we can all stay active and healthy

YOUR ACTIVE ADVENT PLAN

A training plan to help you stay active throughout December until Christmas, wiTha mixture of parkruns, cross training, yoga/strengThwork and easy runs, to keep you motivated this winter

Mimmi Kotka

Swedish ultrarunner Mimmi reveals how she has simplified her life to follow her passions

WINTER ESSENTIALS

There’s no need for downpours to scupper your training. A waterproof jacket is essential for winter and will become your best friend!

ESSENTIAL NEW RELEASE SHOES

Three of the latest shoes released this year: an everyday workhorse, a trail beast, and a race day classic – we’ve got it covered

ESSENTIAL WATER BOTTLES

You need to stay hydrated so you can run further and stronger – these bottles will help you do just that

ESSENTIAL GLOVES

Adding gloves early on in autumn can oft en keep you going on more chilly runs, before you feel you really have to layer up when the frost sets in

ESSENTIAL FIRST AID KITS

Accidents are more likely to happen in colder months due to rain and ice – be prepared wiTha miniature first aid kit

GROUP TEST BASE LAYERS

Few things are as important as a really comfortable, warm and cosy base layer to protect your core throughout colder months

BEST IN TECH TRACKERS & WATCHES

To understand your performance and your body, and to detail every run, it’s worThinvesting in a tracker

Postnatal running Baby steps

There’s a lot of conflicting and confusing advice for new mothers who are desperate to start running again. Jo Perkins sorts through the noise and brings you the lowdown on postnatal running

Perfect form Rising shoulders

Taking shoulder/neck stress along for a run is detrimental to your movement

Winter circuit

Use any extra time indoors over winter to get your body strong for next year’s PBs, says Anne-Marie Lategan

Super food Let’s go bananas!

Ask any group of runners what they regularly eat before

Protein power

A day’s worThof delicious recipes, all including one powerful ingredient: Whole EarThpeanut butter

Katie Schide

Winner of this year’s 90K Marathon du Mont- Blanc, American ultra ace Katie talks plant-based fuelling and café gourmand