The MOTHER’S GUIDE to RUNNING

Welcome!

COMING AROUND AGAIN

WHAT WE’VE BEEN UP TO THIS MONTH

“I’ve been visiting my dad in South Africa who inspired

MUSIC & MOVEMENT

What we’re running and recovering to this month

Meet the team

THE WOMEN’S RUNNING TEAM HAS A WEALTH OF KNOWLEDGE AND EXPERIENCE TO HELP YOU GET THE MOST FROM YOUR RUNNING

SPOTLIGHT ON…

Back in 1999, I was heavily involved in kickboxing

HAVE YOUR SAY

I had just completed my fi rst half-marathon before

YOUR RUNS

SHARE #YOURRUNS WITH US! TWEET TO @WOMENSRUNNINGUK

“RUNNING HELPED ME REDISCOVER THE JOY IN LIFE”

When Louise Wilce was dealt a double blow by post-natal depression and the death of her father , she never dreamed running could help her turn things around

HEALTH NEWS

Scientists have discovered that cells in the amniotic

FOOD IN THE NEWS

Love a bacon butty after a long run? The health implications

JUMP TO IT

WANT TO GET FASTER? THIS PLYOMETRIC WORKOUT WILL HELP IMPROVE YOUR EXPLOSIVE POWER, WHILE PUSHING YOUR HEART RATE AND REVVING UP YOUR METABOLISM – PERFECT FOR KICK-STARTING YOUR SPRING TRAINING!

GETTING TO THE CORE

A weak core can increase injury risk and jeopardise your running technique. Why does this happen and how can you protect yourself?

FALL IN LOVE AGAIN

AS VALENTINE’S DAY IS JUST AROUND THE CORNER, IT’S TIME TO DROP A FEW BIG HINTS ABOUT THE PERFECT PRESENT FOR THE RUNNER IN THE PARTNERSHIP

RUNNING TECH

A DEDICATED SPACE FOR ALL THINCS TECH

LONDON’S CALLING

Our resident running mummy, Claire Chamberlain, reveals why she’s already broken her New Year’s resolution (oops)…

MAKING PLANS WITH NIGEL

Our (usually) annoyingly cheerful ultrarunner Damian Hall isn’t injured, but he does have a niggle

“YOU CAN’T OUT TRAIN A BAD DIET”

The result Running a 5K PB of 26mins 27secs – knocking

“MY TRANSPLANT TURNED ME INTO A GOLD MEDALLIST”

Melissa Fehr has surviv ed a r are disorder to win six gold medals at the W orld Transplant Games and set up her o wn business

3 ISSUES FOR JUST £1 PLUS SUBSCRIBER CLUB MEMBERSHIP

SUBSCRIPTION OFFER!

RUN YOUR BEST MARATHON!

RUNNING A SPRING MARATHON ?NOW’S YOUR CHANCE TO BEGIN YOUR OWN # BIGMARATHONCHALLENGE WITH COACH RICHARD COATES’ TRAINING PLANS

SMALL CHANGE BIG RESULT

IMPROVING YOUR RUNNING ISN’T ALWAYS ABOUT OVERHAULING YOUR LIFE AND TRAINING . ONE OR TWO TWEAKS CAN ADD UP AND MAKE A DIFFERENCE . CHRISTINA MACDONALD EXPLAINS

GET MARATHON-READY IN 8 MOVES!

USE FITNESS EDITOR ANNE-MARIE LATEGAN’S WORKOUT TO PREPARE YOUR BODY FOR THE LONG MILES AHEAD

FRESH START

Use these simple natural recipes from instagram star Clean Eating Alice to refresh winter meals

Letter to my Younger Self

Ever wonder what advice you’d give the younger, non-running you? Here five women write to their younger selves to share the lessons running has taught them

QUICK BUCKS

YOU DON ’ T NEED A FORTUNE TO RUN WELL_ USE THESE SMART TIPS AND YOU CAN BANK MILES WITH OUT BREAKING THE BANK , SAYS TINA CHANTREY

SMILE!

A SENSE OF HUMOUR WILL GET YOU THROUGH THE TOUGHEST RACES . HERE ’ S HOW ( AND WHY ) YOU SHOULD PUTA TOUCH OF THE RIDICULOUS BACK INTO YOUR RUNNING

TRAVELLING LIGHT

THINKING ABOUT INVESTING IN A LI GHT WEIGHT RUNNING RUCKSACK ? WE ’ VE TESTED SEVEN TO HELP YOU CHOOSE

Batthing the cold

WITH THE RIGHT GEAR YOU CAN KEEP TRAINING, WHATEVER THE WINTER THROWS AT YOU.

TOUGH STUFF

Want to vary your trail running and start tackling harder terrain ? Be prepared to put in some hard work , says Christina Macdonald

COACH CLASS

Try these six coach-recommended sessions to upgrade your training

BEST FEET FORWARD

Our team is off to a great start with coach Richard Coates’ training plans and a gait analysis courtesy of ASICS

RACE REPORTS

TURN OVER FOR OUR REGULAR RACE REPORTS SECTION

PUDDING IT ON THE LINE

THERE ARE PLENTY OF XMAS RACES TO RUN OFF FESTIVE EXCESS, INCLUDING DOING A PARKRUN ‘DOUBLE’

THE START LINE-UP

LISA JACKSON HEADS TO DOVER TO JOIN FELLOW MARATHON ADDICTS AT THE USUAL SUSPECTS CHALLENGE

THE CHALLENGE No 11

Every month the Women’s Running team challenges you to complete a different running task and show us the evidence. This month, we asked you to set a New Year’s running resolution.

NEXT MONTH

The Challenge – Try a new session