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Women’s Running
Jan 2024
VISUALIZZA IN NEGOZIO

Altri articoli in questo numero


Women's Running
We couldn’t have done it without…
issue 169 || JANUARY 2024
THE TEAM
SENIOR EDITOR Esther Newman SENIOR ART EDITOR Alex
Editorial
Hello!
issue 169 || JANUARY 2024
Lifestyle
LIFESTYLE
Headlines || People || Food || Kit ||
GENDERPARITYIN ULTRA MARATHONS
Threshold Sports has set an ambition to achieve at least 50% female participation across the UK’s leading ultra marathons
PERIOD PANTS TAX FINALLY ABOLISHED
Finally, some progress for women in poverty and
NEW GEAR
Whether the weather be fine, or whether the weather be not…
…MANAGE MY PERIOD WHILE TRAINING FOR AN EVENT
It’s common to experience pain or discomfort before or during your period but for runners, this time of the month can sometimes have an impact on training and race-day performance
SUGAR MESSES WITH YOUR MEMORY
The latest nutrition, beauty and health headlines. Because running doesn’t end at your feet
Liz Ware
Liz Ware, a bereavement midwife, is amum of three and grandmother to one. Despite working long hours, Liz believes running is the best way to get a dose of fresh air
FUEL
The latest nutrition to nourish your body and fuel your running
FIRST THINGS FIRST: THE WARM-UP
LIFE COACH Laura Fountain is a running coach,
+ IN JURY CLINIC
Ankle sprains
The Peak Running Ultras
PEAK DISTRICT NATIONAL PARK
Should I run when I have shin splints?
Unfortunately shin splints, which presents as pain along your shin bone at the front of your lower leg, is extremely common in runners. If you are suffering from this condition, should you keep on running or take a load off for a while?
Features
“I HAD TO DIG SO DEEP JUST TO COMPLETE THAT RACE I DON’T EVEN KNOW HOW I DID IT!”
Jane Rose
Running insights
Georgie Buckler, 44, a civil servant from Mitcham, Surrey, explains what it’s like being a visually impaired runner – and what would help
You’re doing COUCH TO 5K WRONG
How to make the popular beginners’ walk-run plan work for you
DON’T RUN
James McMurray has come across some of the pitfalls of the Couch to 5K plan via the runners he treats as a physiotherapist at physiomcmurray.com
JOG ON
Another flaw of the plan James has noted is that it doesn’t specify what pace to run at. As a result, many newbies treat the running sections as flat-out, which takes a lot of effort and is harder to sustain over the course of the whole walk-run
TAKE TIME
The most common injury James treats for those who have started the Couch to 5K plan is shin splints
GET STRONG
Akey component in a training schedule to help a runner improve and avoid injury is strength work. While the Couch to 5K app does feature a 10-minute demo of some strength moves, it is not fully factored into the plan. This might mean runners neglect to do it, or don’t know on which days they should fit it in
BETTER TOGETHER
Nine weeks can be a long time to keep yourself motivated to get out for runs. Sara-Jayne said she benefited hugely from finding a group to run with, but you can also encourage your friends and family to run too
BE FLEXIBLE
While some will find the volume on the plan builds up too quickly, others might find it progresses too slowly
NOT QUITE 5K
Despite the catchy title, the final run of the plan is actually scheduled as 30 minutes, not 5K. To do a 5K in 30 minutes, you need to be running at 9.39 pace per mile (6.00 per kilometre), which isn’t a slow pace, especially for novice runners
KEEP ON RUNNING
One downside of the Couch to 5K plan is that people get so used to having a set schedule, that they feel lost when it is completed. Without a plan to follow any more, it’s easy to get out of the habit of running and lose hard-won fitness. To counter this, keep on attending parkrun regularly, or perhaps set your sights on a race to stay motivated
TALES FROM THE POD
Esther has a small and achievable challenge planned for January, while Holly is looking forward to making the month all about her
Regulars
Gillian Matthews
Gillian is a 60 -year-old runner from Blackpool
NEW MARKET JOGGERS
NEXT ISSUE HOW DO YOU MAKE THE RUNNING
Your questions answered
Menstrual cycle nutrition tips, injury prevention and race recovery. Plus how to select your first ultra running experience
ULTRA X
Lydia Willgress took on a huge challenge in autumn 2023 and it was an experience that will stay with her a lifetime – for all the right reasons. Settle down for an epic account of five hot days in the desert
DES LINDON
American long-distance runner and two-time Olympian, Des Linden is the only American woman to win the Boston Marathon this century
Coach
Make it STICK
The ultimate guide to making running a lifelong habit
Habit hacks
1 SET CLEAR GOALS Define your running goals.
HALF MARATHON PLAN (WITH 3 RUNS A WEEK!)
Signed up for a spring half marathon, but worried you can’t commit to all the training? Don’t worry, you can bag a medal in spring 2024 by running just three times per week
Milly Pickles
Women’s Running warrior Milly Pickles won’t let anything stop her striving to keep pushing herself in both sport and life
ULTIMATE RACE GUIDE
THE BEST EVENTS IN 2024 FROM 10K TO ULTRA
10K
MARCH-DECEMBER 2024
HALF MARATHON
A half marathon requires a bit of planning, some serious dedication to training, and genuine kudos from friends and family at the finish line
MARATHON
MARCH-DECEMBER 2024
ULTIMATE RACE GUIDE
ULTRAMARATHON
Are you made of tough stuff? We bet you are! Once you get into ultra running, the emphasis switches from speed to endurance and it’s all about a good day out!
INTERNATIONAL
We’re not ones to encourage longhaul travel without thinking about the impact on the planet but there are some once-in-a-lifetime races that deserve consideration
IN FOCUS
IN FOCUS WUKA
We talk to WUKA –the UK’s #1 reusable periodwear – about what makes their pants so popular
Kit
KIT
Shoes || Clothes || Tech
JANUARY KIT
NEW RELEASE SHOES
GROUP TEST WARM TOPS & LEGGINGS
We’re looking for head-to-toe comfort, style and warmth
ESSENTIAL HOODIES
Our pick of the crop this month; every one’s a winner!
ESSENTIAL POST-RACE JACKETS
For when you need to warm up fast on the finish line
ESSENTIAL GLOVES
Give winter running a hand with these cosy gloves
ESSENTIAL BRAS
From pretty to practical and sometimes both, we’ve been putting these bras through their paces
TEST
Rachel loves her jacket at home or abroad!
ESSENTIAL HEADPHONES
Whether you like podcasts, audio books, music or telephone calls, it’s important to get the right ear worms when running
3 of the best apps
Technology can make fitness more affordable and accessible too
Bootcamp
BOOTCAMP
How to be a coach || No-gym workout
Could YOU BE A RUNCOACH?
How to gain the confidence to share your passion for running with others
NO GYM, NO KIT WORKOUT
Sometimes, simplicity is best, and this eight-move workout strengthens all the muscles you need to be a runner
RUNNING DRILLS: HIGH KNEES
Whether you do these as part of a warm-up or a cardio blast, they are power packed
BALANCE
BALANCE
Beginner questions answered || Race report
QA Beginners starthere!
If you’ve recently started running, or are thinking about taking your first steps, we expect you might have some questions…
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