TRAIL ESSENTIALS POLES

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ISSUE 116 AUGUST 2019

We couldn’t have done it without…

FIONA BUGLER

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THIS MUM RUNS KIT

Enter our competition to win a bumper bag of kit from This Mum Runs, worth £315

SUMMER KIT

SUNGLASSES

ESSENTIAL MAKE-UP

Long-lasting, sweat-proof, run-resistent make-up to take you from desk to 10K

ESSENTIAL CAPRIS

£40|wiggle.co.uk Tester Louise

ESSENTIAL TIGHTS

We live in our running tights, so it’s important to make sure you get the right _ t, and design, for you

ESSENTIAL ACCESSORIES

Be prepared on those longer summer-time runs with the best accessories in town

GROUP TEST RACING SHOES

If you’re thinking summer is the time for speed, we’ve

SIXTH FASTEST IN THE WORLD!

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

NEW GEAR

Brilliant new kit to inspire you to get out there while the sun shines

Face anxiety about running

What can mindfulness offer when we find worry and negativity taking over our run?

HEALTH

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

Emma Britton

BBC Radio Bristol Breakfast Show presenter Emma Britton talks about flat routes, happy plodding and inspiring others to take up running

FUEL

Try these three quick recipes for a simple and nutritious meal or snack, perfect for runners on the go

The holiday blues: rain, rain, go away…

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

CLINIC

Hamstring issues account for 26 per cent of all running injuries, with one third of runners re-injuring them within a year. So how can you prevent your hamstrings getting injured?

MY ROUTE

Jo Barrett, a small-business director and mum of two, who enjoys long distances and National Trails, shares her favourite seven-mile run on part of the Cleveland Way in Yorkshire

Should I strength train on the same day as a run?

If you’ve just finished a run sometimes the last thing you want to think about is lifting heavy dumbbells. So should runners double up, or is it wiser to only do strength work on the days they don’t run?

“Running without a watch is so liberating”

Talking to marathon runner Armana Rai is a welcome antidote to the tech and pressure that can go hand-in-hand with running these days. She runs for the love of running – and so should you!

Body betrayal

Women runners get more than their fair share of athletic curveballs thrown at them. However, there’s often a way to dodge these missiles, especially when you’re as agile as us

Running mates Because we run better together

This month, you share the best time to head out, your thoughts on equal running, and trying trail running for the very first time. Great work #WRTribe!

THE EXPERTS

Anita Bean is a nutritionist for the London Marathon

Your questions answered

Essential advice from the team on everything from running during your period to how to do interval training to improve your endurance. Plus how to mentally prepare for speed sessions

Jane Tomlinson

Mum of three Jane Tomlinson used a diagnosis of terminal cancer in 2000 to achieve the most amazing sporting feats – and raise millions to fight the disease

Reach for the sky

Take trail running to a whole new level and explore the growing sport of skyrunning to find out exactly what’s required to run away from the roads and into the mountains…

My skies

Marianne McKay

HOW TO RUN FASTER

A training plan, guide and advice to help increase your running speed through interval sessions – whatever your level

Hayley Carruthers

Crawling over the finish line at London Marathon this year, in 2 hours 33 minutes 59 seconds, Hayley Carruthers stole our hearts

Nordic walki

Why Should I try…?

Looking ahead

Why eyeing your shoes can ruin good technique

Boost your interval training

Do these eight strength exercises to help get the most from your interval sessions and become a stronger, faster and better runner, says Anne-Marie Lategan

The benfits of a booze break

More and more people are re-examining their relationship

Should we take supplements?

Nutritionist Laura Hilton on whether you should turn to supplements to give your running a boost

Simple summer bakes

Three tasty and nutritious dishes from Sam Gates to help fuel your training and your family – and they can all be chucked in the oven in one of your baking tins. Genius!

Shelayna Oskan-Clarke

British 800m champion Shelayna Oskan-Clarke reveals why her food ethos is all about balance – she talks smoothies, porridge and mum’s lasagne

Mental health Running with stress

What if running is actually adding to your stress levels or fatigue? Learn about the importance of balancing training stress with life stress

THE FAMILY MARATHON

Be inspired by reports on recent events by our intrepid runners: we go the distance!

THE BLUEBELL TRAIL RUN

Tina Koenig saw pretty lowers but suffered on Heartbreak Hill

ST EVAL KART CIRCUIT MARATHON

Helen Davies attempted the challenge of running a marathon PB on a sub-1K tarmac circuit

DIARY

Looking ahead at race dates September, October and November

start runninstart running today!

Got a pair of trainers? Great! then welcome to our tribe. Get fit and feel great with our easy guide to starting out. With just a few pieces of essential kit, and a super simple routine to kick you of , we’re with you every step of the way. Come and run with us!

Your first run

Divide your run into three sections: warm up, the run itself, and cool down – each of these is equally important. Your warm up should include a brisk walk and the following dynamic (moving) stretches: