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ISSUE 121 || JANUARY 2021

HEADLINES

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

NEW GEAR

From jackets made of glass beads to snow-stopping built-in shoe socks, the best new winter clobber

Cross train on an exercise bike

Training on a static bike can be really varied and have huge benefits which transfer back to your running

HEALTH

The latest nutrition, beauty and healThheadlines. Because running doesn’t end at your feet

Emma Neachell

Runner and hydrologist Emma talks about the joys of 4:30am runs, battles to stay upright and chocolate milk

FUEL

Try these three quick recipes for an easy yet nutritious meal or snack, perfect for the health-conscious runner

A race-day disaster that was beyond my control

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

CLINIC

Dr John Etherington CBE is a consultant in rheumatology

MY ROUTE

Ashleigh Gray (@ashleighrunsedinburgh), a civil servant who loves trail runs wiThher cocker spaniel, shares her favourite 4.5-mile Edinburgh run

Is cycling good cross training when you’re injured?

Getting injured will often lead a runner to consider cross training to help maintain fitness. But can cycling replace running altogether? And does it carry additional risks?

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”I had a big cry – then I kept going”

Tough by name and nature, Jenny Tough is a runner and an adventurer on a mission to run over a mountain range in each of the world’s continents – oft en in gruelling conditions and always alone

BUSTED

Keen to try one of the most life-affirming activities

“We ran our way!”

Our Run Your Way team of eight intrepid women have completed their training and their target races. We couldn’t be more proud. Let’s celebrate their achievements

Running mates Because we run better together

This month, you share the benefits of heading out before

Your questions answered

Th e mysterious workings of laser therapy, cross-country running, why beetroot helps you run faster – and what two tips would a physio give us runners?

Brigid Kosgei

Brigid has transformed women’s marathon running: in October 2019 she smashed the world record, and remarkably she also holds the women’s half marathon world record

GET YOUR THRILL

Want to take on something a bit different this year, rather than just plodding through the same old miles? Make 2020 the year you tick a challenge off your bucket list If you need inspiration, read on…

YOUR FIRST MARATHON

A marathon is the classic distance and a hugely rewarding experience. Here’s how you can successfully train for your first 26.2 miles this spring

Emelie Forsberg

Emelie has won just about every major trail race in the world. She talks about having rice for breakfast

WINTER KIT TIGHTS

Getting high-performance tights that keep you warm, wick away sweat and don’t sag is crucial for winter months

ESSENTIAL NEW RELEASE SHOES

New year, new trainers! Here’s the best new releases to help you smash those 2020 goals

ESSENTIAL HATS

If there’s one item you should always carry when it

ESSENTIAL SOCKS

Getting a blister can ruin your run – but wiThthe right socks, you’ll be running stronger into the New Year

ESSENTIAL GLOVES

Few things are worse than losing the feeling in your fingers: seek out a pair of gloves to keep you cosy

GROUP TEST JACKETS

A good jacket could mean the diff erence between getting out training or hiding under your duvet. Here are the best investment pieces we tested

BEST IN TECH TORCHES

Be seen and be safe – our pick of the best torches and lights for low-visibility running

Your best running year

Whether you’re aiming to complete a new distance or gunning for a PB, these are key strength exercises every runner should do for a successful 2020, says Anne-Marie Lategan

The Squat

Squats are great for runners, but done wrong they could lead to back or knee pain

Budget vegan

Being a vegan is all about exotic fruits, vegetables and hard-to-find, expensive ingredients, isn’t it? Not at all! It’s simple to go plant-based with this guide from the Bosh! boys Henry Firth and Ian Theasby

Vegan goodness

A trio of healthy, nutritious, vegan meals and snacks from Meridian, all with a delicious helping of nut butter

Susannah Gill

Record-breaking runner Susannah shares her fuelling secrets, including pizza, ice cream and a penchant for Toffee Crisps

Charlie Watson

Charlie Watson – aka Th e Runner Beans – is the author of a new cookbook for runners, Cook, Eat, Run. Juggling life as a dietician and runner, she is currently on a mission to qualify for the Boston Marathon, via Manchester

NEVIS RUNNING FESTIVAL

Running legend and endurance athlete Susie Chan took on a marathon in the Caribbean and tackled temperature extremes and hilly terrain in an unforgettable adventure

CEFALU HALF MARATHON

Laura Fountain aka Lazy Girl Running interrupted her holiday to experience a picture-perfect race

SNOWDONIA MARATHON ERYRI

Lydia Willgress enjoyed awe-inspiring scenery and a (literally) breath-taking route in this majestic marathon

DIARY

Races in February, March and April

Welcome!

Happy New Year, runners! Are you raring to get racing

26 new ways to upgrade your running

No major life overhaul necessary: simply follow some of these tried and tested expert tips to be able to run faster, build endurance and find your running mojo

101 MUST-DO RACES

★ under 500 runners ★★ under 1,000 runners ★★★ over

101 MUST-DO RACES

★ under 500 runners ★★ under 1,000 runners ★★★ over