DIARY

Hello!

Fitness editor Tina Chantrey recently ran in the National

We couldn’t have done it without…

Lisa Jackson is a clinical hypnotherapist and author.

HEADLINES

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

NEW GEAR

Brilliant new kit to inspire you to cross-train while

Look after my skin when I run

Does exercise make your skin worse? What can you do to minimise post-run skin problems?

HEALTH

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

Nicola Bruce

Turning her life around after struggling with depression, Nicola Bruce talks ultrarunning, indoor rowing and meeting Chrissie Wellington

FUEL

Try these three quick recipes for an easy nutritious meal or snack, perfect for runners on the go

Buggy running and mummy guilt

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

CLINIC

Why strong ankles are vital, and how they play a major role in what happens to your entire kinetic chain during running

Should you still train when you’re tired?

Once you’ve been bitten by the running bug, it can be hard to judge when it’s a good time not to train. But if training when you’re tired may lead to injury, maybe you shouldn’t run at all?

FREE RUNR GIFT SET

Whatever the conditions, a runr snood is perfect to

”My running is about adventure!”

Kerry Sutton is a running evangelist. The combination of its physical demands, and the way it enables you to see inside yourself and grow emotionally have put it front and centre of her professional and personal life

Bipolar disorder Finding balance

For people with bipolar disorder, running offers a host of beneits, from weight loss and better sleep to calming a busy brain

Let’s do it!

Running can feel especially challenging when you have bipolar disorder or depression, so try these tips for getting out the door

Running mates Because we run better together

This month, you share your menopause tips (just run!), the best advice about running you’ve been given and you tell us where your dream run would take place. Keep going #WRTribe!

WIN!

This month, our favourite comment wins a pair of these beauties: the Saucony Ride ISO 2. Congratulations Michelle Stokes!

THE GENDER RUNNING GAP

We rightfully expect to be treated as equals in everything we do. But there are still areas of the running world where women and men aren’t treated the same. It’s time to redress the balance Tina Chantrey

Who says boys can run further than I can?

Abbie Hoult, aged 11, shares her thoughts in this open letter

Your questions answered

Essential advice from the team on training on a vegan diet, how to boost your iron levels, and how to move from marathon running to ultras. Plus how to get through the awfulfirst ten m inutes of every run…

Liz McColgan

The unstoppable Liz McColgan-Nuttall MBE is best known for her historic 10,000m races and her recordbreaking step up to the marathon distance

Change of pace

Your time away could be a ticket to a tter you: make the most of a sum m er getaway

Taining on tou

Essential advice for an awesome run away from home

RUN A 50K ULTRA

30-week training plan to help you round yourfirst – or best – ultram arathon

Vicky Holland

2018 World Triathlon Series cham pion and Rio 2016 Olym pic bronze medallist, Vicky talks about planning, and training, consistentl

ESSEN TIAL KIT VESTS

Tem peratures are rising so it’s time to invest in

Pilates

Adding a little pilates to your life can bring huge benefits to your running, especially if you’re injury prone

Perfect form Bent over fly

Correct a sluggish posture from too much sitting to improve your technique

Bold shoulders

Strong shoulders will not only aid your running technique but help improve your everyday posture too, says Anne-Marie Lategan. Here’s how to get stronger

Claire Butters Leanne Davies

Meet Claire from Brooks and Leanne from Run Mummy Run and find out all about Run Your Way…

Plant power

Rev up your training with smart plant-based ingredients, says nutritionist Louise Pyne

Breakfast boosts

Whether you’ve got time to sit down for a long lazy brekkie or need something quicker, here are three options to ensure you start the day the right way and keep your training on track

Mel Bound

The mum of two and founder of This Mum Runs explains how she fuels her running and manages her allergies

THE SHAPE WOMEN’S HALF MARATHON IN NEW YORK

Kate Couch took on the Big Apple, and brought her family along for the ride

START RUNNINSTART RUNNING today!

Got a pair of trainers? Great! Then welcome to our tribe. Get fit and feel great with our easy guide to starting out. With just a few pieces of essential kit, and a super simple routine to kick you off , we’re with you every step of the way. Come and run with us!

Your first run

Divide your run into three sections: warm up, the run itself, and cool down – each of these is equally important. Your warm up should include a brisk walk and the following dynamic (moving) stretches:

Welcome!

Sometimes it’s good to run just for the run: for our

It just got personal Prepare to PB

Could you hit a PB just four weeks from now? We give you the essential elements that will get you into the shape of your life

Race regrets

Fromeating untried foods to failing to work out how a She Pee actually works, even seasoned runners can slip up in races. Here Lisa Jackson and nine other runners share their blush-worthy mistakes – and the lessons they learned from them

100 MUST-DO RACES

JULY-DECEMBER 2019