YOUR 5K TRAINING PLAN

Hello!

ISSUE 145 || JANUARY 2022

This month we...

…went plant-based and LOVED it on page 84

We couldn’t have done it without…

ISSUE 145 || JANUARY 2022

THE TEAM

LIFESTYLE

Headlines || People || Food || Kit ||

A FORCE OF NATURE

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

JOGSCOTLAND LAUNCHES #MenopauseFriendly CAMPAIGN

National running network, jogscotland, has launched its #MenopauseFriendly

Fundamental movement coaches needed!

If you have an Athletics Coach or Coach

USING THEIR FEET TO GREEN THE STREETS

Trees for Streets has teamed up with GoodGym

Mum breaks buggy-running world record

A St Albans woman has entered the Guinness

This month we love...

PUKKA AQUA HERBS £5.99, pukkaherbs.com Crafted to help

NEW GEAR

Bust January blues with these red -hot wonders

Stop getting nausea on my longer runs?

Regardless of fitness, if your stomach becomes irritated during a long run it can be debilitating. Could gels be the culprit?

KNOW YOUR NUTRIENTS

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

3 PAMPERING PRODUCTS

UPCIRCLE COFFEE FACE SCRUB BEST FOR SMOOTH SKIN

MY THBUSTER

YOU HAVE TO RUN EVERY DAY TO IMPROVE

Abbie Pearse

When Abbie had to stop running due to injury, it made her realise what a big part it plays in her life. Although it was a hard time for her, every cloud has a silver lining…

FUEL

It’s a long winter, isn't it? But that

EAT WELL

Arethereany foodsIshould avoid on trainingdays?

3 of the best healthy chocolate treats

KRUMBLED FOODS WHITE CHOCOLATE RASPBERRY BEAUTY BITES This

Always a pleasure…

LIFE COACH Laura Fountain is a running coach,

This month’s wise women

GAME ON:THE UNSTOPPABLE RISE OF WOMEN’S SPORT: SUE

CLINIC

Are your glutes to blame for all your running injuries? They are the largest group of muscles involved in running, but does that mean they are more responsible when things go wrong?

Trou-aux-Biches, Mauritius

Geraldine Perrier, who once represented her country on the track, looks forward to returning home to Mauritius every spring to run along its beautiful beaches

Events

RUN YORKSHIRE ROTHER VALLEY 5K & 10K Set

Should you only do static stretches post run?

Most warm-ups include mobility, an activity to raise your core temperature and dynamic stretches such as arm and leg swings. Should you only do static, deeper stretches after your run, or is it okay to do them before?

“MY RUNNING IS A LONG-TERM VISION: WHEN I’M 80, I HOPE I’LL STILL BE ACTIVE AND GOING UP TO PARKRUN“

She may have posed as Marilyn Monroe, been the model for Tomb Raider’s Lara Croft and been called the Forces’ Sweetheart for her visits to UK Armed Forces bases all over the world, but few people know the real Nell McAndrew. At 48, she’s an impressive runner, perhaps more at home on the route of the London Marathon than on glamorous TV shoots and reality shows and never happier than talking about running

RUNNING APPS YOU NEED

From nice-to-have to must-have, running apps are now the things that power our running alongside our trainers and our breakfast. Here are our pick of the best to get your fitter, faster and stronger

For the love of WINTER

When Anna McNuff is finding it hard to go out for a winter run, she… well, she strips off and dives in, of course!

IN FOCUS FLANCI

Small UK brand Flanci always puts its customers at the heart of everything it does. We spoke to founder Nicky Chrascina to find out more

Win! ADVENTURE BUNDLE WORTH OVER £500

Get your hands on a year’s supply of TENZING Natural Energy along with a heap of other goodies in our bumper January competition

Running mates Because we run better together

This month, you share your pre-race routine, tell us about the oldest running club in Ireland, and why you love listening to our podcast while you run

Your questions answered

SUPPORT NETWORK

MAVERICK EXPOSURE LIGHTS DARK

AMBERLEY, WEST SUSSEX

DIARY

Don’t get us wrong, we’re all beautifully individual; we do what we want when we want and we don’t just follow the crowd, right? However, when it comes to January, we all seem to feel the same urge at exactly the same time to sign up for races. New year, new groove – let’s find something to aim for!

Anne Wafula-Strike

Anne is a Paralympian wheelchair racer, a Tough Mudder conqueror and a woman whose mission is to breakdown barriers surrounding disability and sport

COACH

Reader Awards || 5K training plan || How

The votes are in! And here are the winners...

Welcome to the 2021 Reader Awards! This is

Favourite health and fitness influencer

WINNER JOE WICKS

Favourite charity

WINNER MIND

Favourite marathon

WINNER LONDON MARATHON

Favourite half marathon

WINNER GREAT NORTH RUN HALF MARATHON

Favourite shoe brand

WINNER Brooks

Favourite clothing brand

WINNER NIKE

Favourite accessory

WINNER RUNDERWEAR

Favourite running shop

WINNER DECATHLON

Favourite nutrition

WINNER HIGH 5

Favourite running tech

WINNER GARMIN

YOUR FIRST 5K PLAN

New year, new you? We can’t help with that because… well, we love you just the way you are. However, if you’re after a plan to get you running gradually and consistently, then that’s something we can help with. Let’s do it!

Jess Judd

Jess Judd, a HOKA elite athlete, qualified for both the 5,000m and 10,000m in the Tokyo Olympics, while studying for her PhD at the same time

KIT

Shoes || Apparel || Tech

ESSENTIAL KIT

NEW RELEASE SHOES

WINTER ESSENTIALS

Whether at the beach, on the trails or on the sofa, this lot will keep you toasty

TRAIL ESSENTIALS

I see your hill and I raise you a mountain

ESSENTIAL JACKETS AND COATS

Run longer, warmer, drier and happier in the right togs

ESSENTIAL LEGGINGS

The best of the latest tights to keep us running this winter

Long-distance TEST

Sarah hasn’t stopped raving about this watch since she first took it out for a test

GROUP TEST HIGH VIZ

The future’s so bright I’ve gotta wear… lumo green and yellow, high-viz tops, reflective panels and glowing stars

ESSENTIAL TECH & ACCESSORIES

The little extras that make every run a little bit easier

BOOTCAMP

Journey to Boston Qualify || New Year workout

‘Never GIVE UP on what you really want to do. The person with big dreams is more powerful than one with all the facts’

Anna Harding’s recent attempt to run a marathon under 3:30, as documented on The Running Channel, was one that was both physically and emotionally demanding. Here she tells us in her own words about getting to that start line

Stability ball full body workout

All you need for this workout is a stability ball; a low-cost piece of kit that will supercharge your workout. These eight exercises are designed to build muscle to make you strong and injury-free

Perfect form Lying torso twist

As a treat, we’re giving you a stretch this week rather than an exercise. Believe us when we tell you – this one feels really good!

Plant-based POWER

It’s Veganuary! If you’ve toyed with the idea of a more plant-based lifestyle, now’s the perfect time to give it a go

I’M A VEGAN RUNNER!

40-year-old runner Laura Briggs from Somerset turned vegan three years ago. She tells us how she adapts her diet to enhance training

3 plant-based snacks for runners

Veganism doesn’t mean sacrificing treats and fuel

Keri Glassman

Keri focuses less on the speed of her runs to ensure she is outside for at least 75 minutes every day, to help boost her mental health

BROOKS

WWW.BROOKSRUNNING.CO.UK

CRAZY JACK

crazy jack.co.uk

NUTRIBUDDY

NUTRIBUDDY.COM

FLANCI

mfb

WWW.WeAreMFB.co.uk

POUR Moi

pourmoi.co.uk

Womens Running

WWW.WOMENSRUNNING.CO.UK

Runk

runk.co

Pilates

www.pilatesforrunners.co.uk

SCOTT

SCORT-SPOT.COM

Women's Running

naturya

www.naturya.com

KITCHANGE

WWW.KITCHANGE.CO.UK

NATIONAL RUNNING SHOW

www.nationalrunningshow.com

Yeo Valley ORGANIC

great run

GREATRUN.ORG

Women's Running

Orijen

WWW.ORIJENPETFOODS.CO.UK

Women’s Running Plus+