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ESSENTIAL WINTER WARMERS

RUNR Winter Bobble Hat

£19.99 | runr.co.uk Tester Esther

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Women’s Running
Jan 2021
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Women's Running
Hello!
ISSUE 133 || JANUARY 2021
LIFESTYLE
HEADLINES
The people, campaigns, research and updates making an impact in our running community this month
RUSSIAN ATHLETES’ HOPES RAISED FOR TOKYO 2021
The five-year suspension of Russian athletes from competing
HEALTH EXPERTS WARN OF VITAMIN SHORTFALL IN PLANT-BASED DIETS
The Health and Food Supplements Information Service
Glasgow to host 2021 British Athletics Indoor Champs in first real-life meet
The British Athletics Indoor Championships will take
This month we love…
£8.99, lookfantastic.com Recreate the summer vibe with
NEW GEAR
New year, new treats: perk up your motivation with a little something for you
Improve my cardiorespiratory fitness?
Cardiorespiratory fitness (CRF) refers to the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during activity. Improving your CRF, and the heart’s ability to deliver oxygen to the working muscles to generate oxygen, results in increased performance
HEALTH
The latest nutrition, beauty and health headlines. Because running doesn’t end at your feet
Janet Fellowes
She may have started running in her mid-40s but Janet’s tally of achievements is very impressive. She has plans to run a marathon in all seven continents, with just South America and Antartica left to do
FUEL
It may be January and you may still feel like a stuffed turkey, but it’s important to keep fuelling your winter runs and training plans
The language of love
Laura Fountain is a mother, a running coach, a personal
CLINIC
To stretch or not to stretch? It’s a divisive issue, so we thought we’d take advice from an expert. Read on to find out if, why and how to stretch…
MY BEST RUN
I’m lucky to live on the Leicestershire Round, a 100-mile
Should I run when I have shin splints?
Unfortunately shin splints, which present as pain along your shin bone at the front of your lower leg, is extremely common in runners. If you’re suffering from this condition, should you keep on running?
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FEATURES
Born to RUN
Jenni Falconer talks to us about running and how it’s been a constant companion through numerous important life stages, from her uni days to her full-time presenting career, through pregnancy, motherhood and beyond
Start running in 2021
Whether you’re embarking on your first ever C25K, you’re returning to exercise after a break, or you have numerous parkruns under your belt, our 2021 guide to running will help you fall in love with, or rediscover your passion for, running
Essential kit
We recommend this essential kit to get you started
INJURY IT’S A D.I.Y JOB
No one knows your body like you do, so start building your injury toolkit now. Anna McNuff explains
Decathlon Kiprun KS Light
Decathlon is famed for its value, but the technology and design behind the kit is equally astonishing
Win! A PAIR OF BROOKS ADRENALINE GTS 21
Enter our brilliant competition to win a pair of the newly launched Brooks Adrenaline GTS 21, worth £120!
Herbal health Plant power
CBD could be the superstar ingredient you need to take your training to the next level
REGULARS
Running mates Because we run better together
This month you tell us how you started your own running club, why you planted hundreds of acorns when your race was cancelled, and what you feel about heading out in winter
Your questions answered
Here to tackle niggles, from run-walk naysayers to safe snow running and inspiring your kids to run. And how a cuppa after a run can cure the winter chills
DIARY
Hey, you lot out there! The time has come, the gong
Hannah Cockroft
Hannah is a British wheelchair racer who holds the world records for the 100m, 200m, 400m, 800m and 1500m in her classification as well as winning five Paralympic golds
COACH
18 apps YOU NEED TO DOWNLOAD NOW
Want to ace your New Year fitness goals? Turbocharge your training with our pick of the best apps
10K TRAINING
Whether training or racing, the 10K distance is a crowdpleaser. With this suite of training plans, we’ll have you race-ready for that perfect 10 in no time
Carla Molinaro
Carla, 35, is an elite ultra runner, running coach and adventurer. When writing this, she was attempting to break the 874-mile Land’s End to John o’Groats female record. Spoiler alert: she only went and did it, beating the previous record by 10 hours!
KIT
ESSENTIAL KIT
Our testers have gone the extra mile in this month’s latest shoes
ESSENTIAL NUTRITION
Our roundup of this winter’s best nutrition to keep you fuelled for longer
ESSENTIAL ACCESSORIES
Keep warm on your winter runs with these beauties
ESSENTIAL YOGA MATS
Face down on a sweaty mat? Perhaps it’s time for a new one…
GROUP TEST BASE LAYERS & TIGHTS
Brr-ighten up winter with these bobby dazzlers
ESSENTIAL TECH
£22.49|amazon.co.uk Tester Sue
BOOTCAMP
Own your period
What’s the one thing that will help you manage your mental health, navigate your work/life balance more easily, and transform your training? Understanding your cycle, that’s what
Speed up your metabolic rate and improve your running
This equipment-free workout is perfect for when you can’t get to the gym. It will increase your metabolism and preserve muscle mass so you’re ready to tackle spring with a spring in your step
Glute bridge
The ideal rehab exercise if you’re suffering from Runner’s Knee
NUTRITION
FOCUS ON: CARBOHYDRATES
Find out how to improve your performance and enjoyment of your longer runs by taking full advantage of the benefits of carbs
Erin Moroney
Erin, the founder of Nibble, an award-winning low-sugar snack ideal for runners, follows a low-GI (glycaemic index) diet to manage her blood sugar levels
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