NEW GEAR

Hello!

Phew – it’s finally February! Did you manage #redjanuary?

We couldn’t have done it without…

Claire Chamberlain is a writer specialising in health

HEADLINES

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

Fuel for long runs

Should we carb load before training runs, or instead try to train our bodies to metabolise their own fat stores better?

HEALTH

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

The best laid running plans of pregnancy

Laura Fountain is a mother, a running coach, a personal trainer, a marathon runner and the author of The Lazy Runner and Tricurious. Follow Laura @lazygirlrunning

CLINIC

Lumbar spine Lower back strength and stability is crucial for runners, as a healthy lumbar spine helps improve posture and gives us vital shock-absorption

”I love running off -road, particularly in the hills”

50-year-old mother of three, Glasgow-based Carol Martin talks ultramarathons, treating herself to pizza and how she’s defying cancer

MY ROUTE

Medical student Vicky Shaw shares her favourite off -road 10K route in inner city Birmingham, along the beautiful River Rea

FUEL

Quick meal and snack ideas, energy bars to keep you going, and expert advice for runners who want to boost their training and their health

Should we run with a GPS watch?

Until relatively recently, runners set personal, national and world records without GPS watches. But these days wearable tech is everywhere, giving us instant feedback on our performance. But is that helping or hindering us?

Mara Hafezi WARRIOR “Stepping outside your comfort zone is empowering”

Mara Hafezi overcame a phobia of swimming to complete an Ironman and challenge the limits of what she thought was possible. Now she’s on a mission to inspire others to do the same

My running game changers

The six key things that helped Mara complete her Ironman and desert ultra

Brave new world 261 Fearless

Running pioneer Kathrine Switzer’s infamous 1967 Boston Marathon run has led to the creation of a running network which is uniting and empowering women around the world

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Women’s Running is your dedicated running coach, whether

I’m a runner Chelsea Halfpenny

Th e Casualty and Emmerdale actor on discovering the social running community, parkrun and going further than she ever believed possible

Sophrology Living in harmony

Are you looking for a way to sharpen your mental focus, relax your body and improve your running performance? Sophrology could be the answer

Let ‘s do it!

Try these two simple sophrology methods to sharpen your mental attention and relax before training or a race

Running mates Because we run better together

This month our inspirational #WRTribe showed up and put their #BestFootForward on our #womensrunninguk social, with fantastic advice for newbies while enjoying some epic winter miles

Your questions answered

Essential advice from the team on everything from trail-running tips for newbies to the best recovery foods. Plus: just what should you look for when buying a sportswatch that won’t break the bank?

start running today!

Got a pair of trainers? Great! Th en 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!

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:

WALK/RUN TRAINING PLAN

Th is schedule will have you running continuously for 15 minutes in one month, with just three sessions a week

Life changer Stronger than you think

Remember that amazing rush of endorphins aft er your first ever 10K, when you felt invincible and ready to tackle the world? You could re-live that feeling through ultra-marathons, says Lucja Leonard

Essential ultra kit

If you’re considering an ultra, you’ll need to invest

We’re ultra!

Going further isn’t just for elite athletes: crossing the marathon barrier is just a state of mind. Th ese three amazing women discovered the world of the ultra-marathon, and made it their own

RUN YOUR BEST HALF

If you’ve completed a 10K (well done!) the next obvious popular racing distance to tackle is a half marathon. Laura Fountain explains how to succeed

12-WEEK PLAN FOR A SUB 2 HOUR HALF

Remember: both rest and cross-training are essential

12-WEEK PLAN FOR A 1.45 HOUR HALF

Follow this 12-week half marathon plan if your goal

8-WEEK PLAN FOR ASUB 2 HOUR/1.45 HALF

If you’re pushed for time, follow the orange boxes

Ellie Greenwood

Th e marathon and ultra-runner on enjoying every step of each run, venturing outside your comfort zone and coping with injury by volunteering

New releases TECHNICAL SHOES

Th e latest releases, with up-to-date technical advances and design, to power you through your training

ESSENTIAL RUNNING BELTS

Being organised when you run is important for both safety and comfort, but which belts give you maximum bang for your buck?

ESSENTIAL CALF GUARDS

Recovery and looking aft er your muscles are crucial for improving your running, and calf guards can help with both

ESSENTIAL COMPRESSION SOCKS

Providing extra support for your calves as well as better circulation, compression socks can enhance both your performance and recovery

ESSENTIAL SPORTS DRINKS

As spring training gets under way, make sure you stay ahead of your plan with the most scientific sports drinks on the market

GROUP TEST GELS & BARS

Wise fuelling can help produce your best performances, but which gels and bars suit your needs and tastes?

BEST IN TECH HEADTORCHES

A good headlamp not only enables you to have night-time adventures all year round, but it could help avoid injuries from falling

Mindful eating Food for thought

Listen to your mind and body’s needs to help boost your diet and fitness routine, says nutritionist Louise Pyne

Enjoy simple pleasures

Make meal times – including preparation – a mindful practice and you’ll feel transformed

Boost your Bs.

Power up with these energy-enhancing micronutrients, says nutritionist Louise Pyne

Simple veggie suppers

Joe Wicks shares three of his favourite recipes from his new book, Veggie Lean in 15. Th ey’re all quick, tasty and will help your body bounce back quickly aft er exercise

Post-run brunch

Delicious, healthy dishes to refuel aft er a run can be quickly craft ed from just five ingredients. Sceptical? MuscleFood.com shows you how, with these three eff ortless recipes

Fiona Russell

Fiona Russell, 50, has had a championship entry for the London Marathon for the past six years and her marathon PB, set in 2015, is 3hrs 4mins

Focus on SPEED LIFE IN THE FAST LANE

Speedwork has huge benefits for every runner, from those of us who plod around the block to runners wanting to beat their PBs, says Lisa Buckingham

DRILLS

These drills concentrate on your lead-knee lift and rear-leg drive, to help improve stride length and leg strength, says coach Laura Fountain. Perform each exercise 2-3 times for 30 metres, jogging back to your start position between drills. Focus on engaging your core and maintaining an upright posture

Power up your core strength

Looking for a PB this spring? Master these six exercises to help build your core strength, which will improve your posture and help you run faster

Perfect formV-sits

Get this ab strength move just right, and your core will thank you for it

Why should I try…? Swimming

Need a low impact, high cardio exercise to complement your training? Mollie McGuigan explores how swimming can benefit your running

FORDH SEN MIGHAL

With plenty of mud, hills and cake, this Cornish race has all the ingredients for a great trail-running day out

THE PORTSMOUTH COASTAL MARATHON

A winter solstice sunrise that lift ed a thousand spirits

HAMPSHIRE XC CHAMPIONSHIPS

A frosty frolic over challenging country terrain

DIARY

Give your training some focus with our guide to the best upcoming races

1984 Olympics

Th e women’s 3,000m final at the LA Olympics saw Zola Budd pitted against Mary Decker. Th at race became one of running’s most iconic moments