8 core moves to improve performance and reduce injury

Hello!

Loving our running kit isn’t shallow. The gear we wear

We couldn’t have done it without…

ISSUE 130 OCTOBER 2020

MUIR BREAKS KELLY HOLMES’ BRITISH RECORD

British women runners light up the Diamond League in Monaco

Virtual Vitality London 10,000

The Vitality London 10,000, voted by Women’s Running

Rising Phoenix

If you haven’t watched this documentary on Netflix

Park life!

After a very long six-month hiatus, when the start

BRITISH CHAMPIONSHIPS SUCCESS

September’s British Athletics Championships in Manchester

Elites line up for Virgin Money London Marathon

Due to the pandemic, the elite races at the 2020 Virgin

This month we love…

£16, uklush.com

NEW GEAR

Autumn’s here. Time to harvest the best running kit while it’s ripe

Make sure I’m taking the right supplements to help me run better

Do you ponder which supplements you should take as a runner? We take you through some of the most beneficial to boost both training, recovery and race-day performance

HEALTH

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

3 INDULGENT BATH SOAKS

BEST FOR RELAXING

MYTH BUSTER

YOU CAN’T CHEAT THE SLEEP

Anastasia Murphy & Ashley Fraser

Brooks Run Happy team members Anastasia and Ashley tell us how they started running and their goals this year

FUEL

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

The more the merrier

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

This month’s wise women

BRYONY GORDON £16.99, Headline A frank look at the

CLINIC

Lower back pain is common and often chronic but the good news is that you can usually do something about it and it needn’t cause a disruption to your running routine

BACK TO BASICS

FIVE EXERCISES TO STRENGTHEN AND MOBILISE THEO LWER BACK

MY ROUTE

Georgia Tindley is an elite mountain and skyrunner and Merrell trail running ambassador, who teaches in her spare time. Living in the Highlands of Scotland means she is in the perfect place to train and explore mountains

Events

Join in for the second staging of this adventurous

Is running good for my arthritis?

Traditionally, people who are suffering from arthritis have assumed that running is not an option for them. Could this concept be out of date?

3 ISSUES FOR £5 when you subscribe !*

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“Running empowered me to realise that I can do things alone and that I’ve got more in me than I give myself credit for”

How running gave Katie Piper strength, resilience and sanctuary

Katie’s essential kit

Must-haves when she’s out and about

Women’s Running AWARDS THE BEST GEAR OF 2020

*Drum roll* It’s that time of year when shoes, tights and bras rub shoulders with earphones and protein shakes in this, the red carpet of fit kit. Take your seats!

THE WINNERS

We had so many fantastic products in so many categories that we didn’t have space to include them all, so here’s the full list of brilliant, beautiful winners. They were all tested thoroughly by our panel, and we will be posting all of them online throughout October. Check womensrunning.co.uk for more details on all of these winning products.

How do I…? Run to work

Combining your training with your commute is eficient, practical and a simple way to improve your physical and mental health. Runners Need has the lowdown

VARIETY IS THE SPICE OF LIFE

Emma Campbell reflects on how she loves to run alone, and with a friend. Where the former gives her meditative benefit, nothing can replace the joy of a run buddy

Running mates Because we run better together

This month, you tell us how there’s a need for more diversity in trail running, whether running has helped you cope with grief and what you love about your women-only club #WRTribe

TRAIL RUNNING AND DIVERSITY

Race directors and event organisers: listen up, and take action

#WRTRIBE CLUB OF THE MONTH

Email womensrunning @anthem.co.uk

ULTRARUNNING ON TV

Mainstream TV rarely covers ultrarunning. Now Peter Tomlinson hopes crowdfunding will help raise the profile of the sport and bring more of it to our TV screens

FOOD SWAP

It might be tasty, but mayonnaise doesn’t have a lot

We hang out with Susan Farrow

London-based Susan Farrow took up running in 2018 and has raised thousands of pounds for cancer research

Your questions answered

Rehabbing injuries at home, coping with runner’s trots and how menopause can affect your training. Plus advice on backpacks if you have big boobs

Cathy Freeman

Cathy Freeman is the record-breaking Australian sprinter who rocked an all-in-one speed suit and captured the heart of the world during the 2000 Sydney Olympics while doing so

RACING GREEN

Being green doesn’t just mean drinking from reusable water bottles. Thinking about where you run, how you run, what you run in and how you care for yourself can have a huge positive impact mentally, physically and for the environment around you

I run greener

27-year old Laura Ruthnum, co-founder of Push PT and

Sustainable sportswear

Make your run buddies green with envy and supercharge your training by investing in this fit kit which won’t negatively impact the planet

BASE TRAINING

Your running year has seasons just like a monthly calendar, and autumn is a great time of year to take stock of where you are, sort niggles and do the base training

RUN STRONGER CIRCUIT WORKOUT

Build strength and stability with this quick circuit for runners. Warm up with 5 mins on the cross trainer or a 5-min easy jog before completing the circuit

EXERCISES EXPLAINED

•Walking lunges Stand with your feet shoulder-width

BASE TRAINING PLAN

This is all about training so that you can start your training. Okay, that sounds bonkers, but it works. Get the base training in and you’ll be set to start race training. From base to race!

Emma Pallant

Emma’s convinced we humans are born to run and we couldn’t agree more! Plug in some music, tie up your shoes and get going - but ignore injuries at your peril, she says

ESSENTIAL KIT

Our testers have gone the extra mile in this month’s latest new shoes

women’s Ruuning

Our kit is tested by real runners: passionate women

ESSENTIAL TRAINING TOPS

Runners can never have enough tops…

ESSENTIAL HOODIES

Fact: there’s nothing as cosy as a hoody

ESSENTIAL JACKETS

Coat on, coat off It’s that time of year, when a rain shower is a shock but the sun has some heat in it. A versatile run jacket is what you need

WINTER ESSENTIALS

Be prepared for colder, darker months

Long-distance TEST

Sarah loves this running coat. It lives in the car

GROUP TEST TIGHTS AND BASE LAYERS

Feeling the chill? We’ve got you covered… from top to bottom!

BEST IN TECH ACCESSORIES

Bringing you the best tech accessories this autumn

BODY & SOLE

Do you think of yourself as being prone to injury? The solution might be more simple than you think…

Resistance band hip flexion and hold

Running on hills an uphill struggle? Time to flex those hip flexors

Comfort food for autumn

Nutritious vegan meals in no time. Three recipes to fuel your running from Henry Firth and Ian Theasby’s Speedy BOSH! Book

Simone Mitchell

Simone Mitchell is passionate about what she eats. She sticks to a varied and healthy diet but there’s always room for a treat or two in the mix, right?

Realising potential Mental health Matters

Whether you’re a run coach or a runner, mental health is key. Look after yourself or those you train by understanding more about how mental and physical health are intrinsically linked, and learn how exercise can positively impact wellbeing

Hannah Millican

Hannah, 26, shares what good mental health, and running, mean for her

Resources

Key support services

RACE

As we move into the autumn/winter race season, there