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30 MIN READ TIME

WHY RUNNING FOR 15 MINUTES IS A BIG DEAL!

BEGINNERS

With so many stories of people running ever-longer distances and taking on epic adventure races these days, it can be easy to feel a bit demoralised if you’re not quite there yet. And while running your first 5K is a fantastic goal to aim for, even that distance can seem somewhat intimidating if you’re just starting out. But don’t fret (and importantly, don’t give up!). You’ll still be reaping some major benefits from running, jogging or even run/walking much shorter distances. As the saying goes, every little helps!

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About Women’s Running

It’s a strange thing, our relationship with food. We tuck into our favourite snacks and meals to reward ourselves, cheer ourselves up and celebrate special occasions. Mealtimes can be something to look forward to after a tough day or training session, an opportunity to share quality time with loved ones. For me, food is associated with homeliness and family, but also with health and wellbeing. Fuelling my body nutritiously gives me enormous satisfaction – it gives me a feeling of control, knowing I’m supporting my health and my running. But because of such emotional associations, our relationship with food can become very complex. And, in some cases, even detrimental to health. Over the coming pages, we look at a number of topics surrounding nutrition. From the highly emotive issue of eating disorders (page 30), to the growing trend of going meat-free (page 62), we give you the facts to help you make sense of how your diet impacts your training and heath – mental and physical. If you are moving to a vegetarian or vegan diet, you’ll find heaps of expert advice on everything from getting the right protein intake to vitamin and mineral deficiencies – and even a seven-day, meat-free meal planner (page 69). Of course, there’s lots of non-food content, too, including one feature guaranteed to get you out the door, even for just 15 minutes (page 44).

Other Articles in this Issue


REGULARS
It’s a strange thing, our relationship with food. We
THE WOMEN’S RUNNING TEAM HAS A WEALTH OF KNOWLEDGE AND EXPERIENCE TO HELP YOU GET THE MOST FROM YOUR RUNNING
”RUNNING HELPS ME TO STAY ON TOP OF MY RECOVERY. IT
I really liked your Q&A with a reader who’d had
SHARE #YOURRUNS WITH US! TWEET TO @WOMENSRUNNINGUK, TAG ON INSTAGRAM, WOMENSRUNNINGUK, OR EMAIL WOMENSRUNNING@WILDBUNCHMEDIA.CO.UK
Each month, our subscribers get the chance to become
RUNNERS ARE PARTICULARLY VULNERABLE TO BOTH EATING DISORDERS AND DISORDERED EATING,
Stay away from food, pretend you’re not hungry when
FORWARD
The World Cancer Research Fund (WCRF) has advised that
In the largest study of its kind, researchers from
WHEN WE RUN, OUR BODIES GENERATE FORWARD FORCE THROUGH THE HIPS: THE BETTER OUR HIP DRIVE, THE MORE POWER WE GENERATE. USE THESE MOVES TO IMPROVE YOUR HIP EXTENSION – AND THUS YOUR RUNNING EFFICIENCY
”JUST WHEN I WANTED TO STOP, I WOULD SEE ONE OF MY
SUMMER IS HERE, SO BEAT THE HEAT WITH THIS COOL KIT
Claire Chamberlain tackles an undulating 10K this month… and is reminded of the true meaning of ‘strength’
A DEDICATED SPACE FOR ALL THINGS TECH
Our annoyingly cheerful ultrarunner Damian Hall had some highs and lows at the Madeira Island Ultra-Trail
Matthew Fitzpatrick, from the College of Podiatry and
Bringing up two children single-handedly after the death of her husband left Sue Powney very little time to focus on fitness. But when her god-daughter passed away, she decided to fundraise in her memory – a decision that led Sue all the way to a marathon…
FEATURES
EVERYONE LOVES HOLIDAYS AND THE WAY THEY GIVE US A CHANCE TO RECHARGE. BUT FOR THESE WOMEN, THE BOOKS THEY READ WHILE AWAY HAD A PROFOUND IMPACT ON THEIR LIVES WHEN THEY GOT BACK HOME…
”Marathon Woman encouraged us to set up a 261 running
Lisa Jackson’s Your Pace or Mine? was lifechanging
IF RUNNING 5K SEEMS LIKE A DAUNTING PROSPECT, DON’T FEEL DISHEARTENED, SAYS CLAIRE CHAMBERLAIN. EVEN 15 MINUTES OF SLOW JOGGING PACKS A BIG PUNCH IN THE HEALTH DEPARTMENT
IF YOUR RUNNING ROUTINE IS LEAVING YOU FEELING DEPLETED, OR YOU FEEL CONSTANTLY LACKING IN ENERGY, THESE NUTRITION AND LIFESTYLE TWEAKS COULD MAKE THE WORLD OF DIFFERENCE
ONE MINUTE YOU HAVE SOMEONE TO TROT ALONGSIDE YOU. THE NEXT, YOU’RE RUNNING SOLO WITHOUT ANYTHING BUT YOUR OWN THOUGHTS FOR COMPANY. LISA JACKSON DISCOVERS HOW TO COPE WITH THE LOSS OF A RUNNING PARTNER
THIS MONTH, OUR HAND-PICKED RUNNERS HAVE TAKEN TO THE TRAILS AND THE ROADS TESTING SHORTS, TOPS AND BELTS, SO THAT YOU CAN MAKE THE BEST DECISIONS WHEN YOU’RE BUYING YOUR SUMMER KIT
THE MOVE TOWARDS VEGETARIAN AND VEGAN LIFESTYLES IS ON THE RISE – BUT HOW COULD IT AFFECT YOUR ATHLETIC PERFORMANCE? NUTRITIONIST ANITA BEAN INVESTIGATE
REFUEL POST-RUN WITH THESE SCRUMPTIOUS VEGGIE SUPPERS, BY SPORTS NUTRITIONIST ANITA BEAN. DESIGNED SPECIFICALLY FOR ATHLETES AND FITNESS FANS, THEY CONTAIN ALL THE NUTRIENTS YOU NEED TO SUPPORT YOUR TRAINING AND RECOVERY
YOUR CORE CONTROLS YOUR ENTIRE BODY WHEN YOU RUN. BY STRENGTHENING YOUR CORE, YOU’LL DEVELOP BETTER STABILITY AND A MORE EFFICIENT RUNNING STYLE
PERSONAL BEST
With it s dry trail s, blue skies and lighter days, summer is a prime time to take your running off the beaten track. From kit to technique, we quiz the experts for their top tips to help you get started
Want to improve your running form and become a more efficient, less injury-prone runner? It’ s time to get to work on some running drills!
ANDY LEWIS, THOUGHT HIS CAREER WAS OVER WHEN HE LOST HIS LEG AFTER A MOTORCYCLE ACCIDENT – BUT NOW THE BRITISH GOLD-WINNING PARATRIATHLETE IS WORKING HARD TO INSPIRE OTHERS AND PROVE THAT ANYTHING IS POSSIBLE…
GO!
TURN OVER FOR OUR REGULAR RACE REPORTS SECTION
LISA JACKSON TAKES ON ONE OF EUROPE’S MOST PICTURESQUE SPRING RACES: THE MATTONI KARLOVY VARY HALF MARATHON
AFTER A SPARKLING DEBUT IN 2017, THE SIMPLYHEALTH GREAT ABERDEEN RUN WILL RETURN TO THE SILVER CITY FOR A SECOND YEAR, PROMISING THE SAME STUNNING VIEWS AND SPECTATOR SUPPORT
NOT EVERYTHING GOES TO PLAN FOR CHARLIE WATSON AT THE MALAWI IMPACT MARATHON, BUT SHE STILL GOES HOME HAPPY