RUN AND GAMES!

Hello!

New look, new kit, new routes, new ideas… and new editor!

HEADLINES

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

NEW GEAR

Brilliant new kit to inspire you to lace up, get out there and chug through those miles feeling your best

Do tempo runs

What are they exactly? And why are they important?

HEALTH

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

Hannah Hall

Runner and mother of two boys Hannah Hall talks about being inspired to start running after her niece lost all four limbs to meningitis B

FUEL

Try these three quick ideas for simple, nutritious

Carpe diem: fitting training around a child

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

CLINIC

Why strong and flexible posterior chain muscles are so crucial to good posture, running well and staying injury free

MY ROUTE

Rachel Murphy, owner of She Runs Outdoors (sherunsoutdoors.com), shares her favourite 10.5 mile trail route where she escapes life as a busy mum of three

Does kinesiology tape really help fix your niggles?

Kinesiology tape is believed to stimulate better circulation to an injured area. However, others believe it’s just a fashionable gimmick. So does the colourful tape really improve recovery, or is it just a placebo?

Megan Al -Ghailani WARRIOR “I ran my way out of the darkness”

Running helped Megan Al-Ghailani find the light during a dark period – and inspired her to run 1000 miles from John O’Groats to Land’s End

My running game changers

The nine essentials key to helping Megan run 1000 miles from John O’ Groats to Land’s End

I’m a runner Nell McAndrew

Three inspiring celebrities tell us what running means to them, and why they’re taking on the Virgin Money London Marathon this April

I’m a runner Tanya Franks

Eastenders star Tanya has moved the drama off-screen with her latest adventure…

I’m a runner Emma Barton

Emma has taken a calm approach to her first marathon, and has found it a life-changing experience

Running as therapy Overcoming anxiety

As we know, running benefits us in more ways than simply our physical fitness. For people who experience the many debilitating symptoms of anxiety, running is a way to help keep calm, to de-stress and it will even aid better sleep – especially if you run in green places

Running as therapy

10 ways you can use running to help anxiety

RACE

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

OAKHAVEN HALF MARATHON

Tina Chantrey battled Storm Freya in the enchanted forest

LARMER TREE RACE SERIES

Tina Chantrey went running up those hills – and she loved them!

DIARY

Looking ahead to the must do events in the coming months

Running mates Because we run better together

This month, you shared your wisdom with posts on recovery, running inspiration and your running essentials. Keep sharing the love and inspiring the Women’s Running community #WRTribe

Hormonal health Balance of nature

Take control of your hormones throughout your life and discover how to work with your body – not against it

Your questions answered

Essential advice from the team on everything from getting your breathing right to how to make your own sports drink. Plus the mental strategies that will keep you going when the going gets tough

Paula Radcliffe

As the fastest ever female marathon runner, Paula Radcliffe MBE is the inspirational queen of British women’s running

start 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 off, we’re with you every step of the way. Come and run with us!

What to WEAR

While a pair of trainers will get you far, getting

Your first run

Divide your run into three sections: warm up, the run

WALK/RUN TRAINING PLAN

This schedule will have you running continuously for 15 minutes in one month, on just three sessions a week

Group running Find your tribe

Whether you’re just starting out or you’re a seasoned runner, group running has some surprising benefits. Become a better athlete by running with the pack…

YOUR BEST PARKRUN

Whether you’ve just joined the running community or you got your 100th t-shirt long ago, run a parkrun PB with Laura Fountain’s training plans

10-WEEK PARKRUN PLAN BEGINNERS

Don’t rush into running by doing too much too soon.

10-WEEK PARKRUN PLAN INTERMEDIATE

This plan is for those who’ve been running for a while

10-WEEK PARKRUN PLAN ADVANCED

This plan is for experienced runners who are consistently

Jo Pavey

The Olympian talks fitting running around kids, training in the great outdoors and what running means to her

ESSENTIAL KIT SUPPORT SHOES

For those runners who pronate (your foot rolls inwards when you run), these support shoes will ensure both comfort and speed

ESSENTIAL T-SHIRTS

Do you expect great performance and great style from your technical tees? So you should. Here are our current faves

ESSENTIAL SKORTS

Do you want freedom of movement, comfort and good coverage while your run? Then it’s time to try a skort

ESSENTIAL HAIR CARE

Frequent running means frequent hair washing: avoid drying your hair out with a dedicated shampoo

ESSENTIAL ELECTROLYTES

With the warmer weather, you need to increase your intake of electrolytes to keep your body hydrated and to prevent cramping

GROUP TEST SPORTS BRAS

You should expect the most from your sports bra: it should fit well, be easily adjustable, breathable and keep boob movement to a mimimum

BEST IN TECH APPS

What did we do before apps tracked our time, distance and performance? If you love your stats, here’s some apps to try out

Why should I try…? Treadmill running

From assisting your post-injury comeback to pacing your interval sessions, it’s time to embrace the benefits of the treadmill. Here’s what you need to know

Putting in the legwork

Strengthen your legs and get your kinetic chain working in unison to guard against injury and muscle imbalances, with exercise scientist Anne-Marie Lategan

Perfect form Squats

Squats are one of the best exercises a runner can do to improve your strength and tone your legs

Gut health Against the grain

Intolerances, allergies and autoimmune diseases can all impact training, but getting diet-savvy can effectively help to overcome symptoms, says nutritionist Louise Pyne

“I TRY TO BE KIND TO MYSELF”

Emma Rome’s coeliac diagnosis was life-changing – in a positive way

Gluten-free power foods

If you find that gluten is problematic, stock up on these essentials to build your strength, repair muscle and boost your energy levels for every single run

Raya Hubbell

Raya Hubbell, endurance athlete and coach at Precision Coaching, shares the foods that fuel her training

Family feasts

These super-nutritious and super-tasty supper ideas from Supercharge Your Life are ideal for your spring training, take minutes to whip up, and the whole family will love them – promise!

Simple suppers

High protein, low carb and ludicrously tasty, these super easy ideas from Mindful Chef are as satisfying as they are nutritious: the ideal post-run recovery meal