IN FOCUS WUKA

We couldn’t have done it without…

issue 169 || JANUARY 2024

THE TEAM

SENIOR EDITOR Esther Newman SENIOR ART EDITOR Alex

Hello!

issue 169 || JANUARY 2024

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?

“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

Running mates

Because we run better together

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

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

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

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

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

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…

perform active collagen

baby jogger

babyjogger.eu

ASICS

dryrobe®

dryrobe.com

Sweaty Betty

www.sweatybetty.com

AJBell great run

GREATRUN.ORG

pebeactive

www.pebeactive.com

Yeo

yeogotthis.co.uk

TAKE ON 10K

HARRIER

harrierrunfree.co.uk

reviveactive

reviveactive.com

Yeo

PROTEIN REBEL

WWW.PROTEINREBEL.COM

womensrunnning

womensrunnning.co.uk/bundle

womensrunning

womensrunning.co.uk/startrunning

SPORTS SHOES

SPORTSSHOES.COM

COACH