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ISSUE 147 || MARCH 2022

We couldn’t have done it without…

ISSUE 147 || MARCH 2022

THE TEAM

EDITOR Esther Newman SENIOR ART EDITOR Alex Duce

ASHLING MURPHY

The murder of Irish teacher Ashling while she was running has rocked our community

NEW GEAR

Nothing motivates us better than great new kit!

Warm up my spine before I run?

Stretching is probably the most overlooked component in any sport, especially running, and few of us think about mobilising our spine before a run

HEALTH

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

Vicky Hogg

Former footballer Vicky Hogg is now a longdistance running specialist and JOGLE veteran

FUEL

And now, the winner of the best carby

Take it from the top

LIFE COACH Laura Fountain is a running coach,

CLINIC

Runners are often lazy when it comes to strength work, yet it should be an essential component of every runner’s training plan. Emily Doyle gets into the nitty gritty for us

MY BEST RUN

Tell us about your favourite run! womensrunning@anthem.co.uk

Should I have a protein shake immediately after my run?

Many runners find it hard to eat after a run, even though they know it’s essential for recovery. Is reaching for a protein shake the answer?

IT WASA HUGE 100K

THING;I’VEHAD TWOHEARTSURGERIES, STOPPEDRUNNING FORAGESANDSTILLMANAGED TORUN

IMPOSTER SYNDROME

If you’ve ever felt like you’re not a good enough runner, it’s time to change your mindset

“I felt I didn’t belong”

Mum-of-two Emily Cleary, 43, dealt with her feelings of Imposter Syndrome to run a half marathon, and now there’s no stopping her!

Banishing Imposter Syndrome

Be compassionate with yourself: would you say the negative things you say to yourself to a friend?

FOR ALL THE WRONG REASONS…

Emma Campbell looks back at a time when she relied on running to mitigate an unhealthy body image

Running mates

Because we run better together

YOUR QUESTIONS ANSWERED

Your questions answered

DIARY

Bumper race diary alert! Three pages of races, from 5Ks and night races, 10Ks and fun runs, races with inflatables and others with illuminations (Blackpool)… All you have to do is flick through, circle your faves and go online to enter. Oh, and there’s the small matter of training, of course! See you at the start line this summer

Mary Cain

She was an unbeatable teenager who stole the hearts of everyone who watched her. Then Mary Cain joined the Nike Oregon Project – and it almost destroyed her

In it to WIN IT

If you want to sign up to your first (or next) race but aren’t sure where to start, fear not! Part 2 of our series on running skills explains what races are available, how to sign up to them, and what to expect on the day itself

YOUR 10K PB PLAN

If you’re chasing a 10K PB this year, we’ve got the plan you need to shave seconds (or minutes!) from your current time, no matter what your starting point is. Plus we have top tips on intervals, strides, miles and more. Let’s go!

Ruth Astle

Ruth, a professional Ironman athlete who is ranked 30th in the world, has qualified for the World Championships this year

ESSENTIAL KIT

NEW RELEASE SHOES

NUTRITION ESSENTIALS

Supplements and protein we’ve tested this month

ESSENTIAL SHORTS

Finding the right shorts that look good and don’t chafe is the holy grail of run kit retail

GROUP TEST TOPS

Feast your eyes on the best long sleeve tops

ESSENTIAL LEGGINGS

The best bottoms to see us through to warmer weather

ESSENTIAL BAGS

With races and travels back on the cards, you’re going to need a new bag…

ESSENTIAL TECH

The best new tech to boost your fitness

EAT FOR ENDURANCE

Find out everything you need to know about fuelling your long-distance training with our expert guide that covers nutrition before, during and after your runs and on race day itself

“Refuelling is the best!”

Lottie Whyte, long-distance runner and co-founder of sports recovery brand MyoMaster, talks us through her diet

Long distance menu

Nutrition expert Natalia from Bio-Synergy shares her top long-distance running tips

Spring marathon training

If you’ve signed up to a marathon you’ll be well into your training now, but there’s still time to add in some specific strength exercises that will power up the final push to the start line

Pigeon pose

Modern lifestyles make us prone to tight hip flexors but don’t worry, all you need to do is master the piriformis stretch

The bad foods that are good for us

Eating healthily to nourish your body and mind doesn’t mean staring down the barrel of a lettuce. Let’s explode some lazy nutritional assumptions together

Sophie Coldwell

Sophie, a 26-year-old British Triathlon athlete takes a balanced approach to her diet which means no foods are banned

5 eat smarter tips

Eat your way to peak performance

Recipes for running

These delicious protein-packed recipes are super easy to make and perfect to fuel your running

RUN FOR LIFE,BODY,MIND

RUNNERSNEED.COM

FLIGHT VECTIV

THE NATIONAL RUNNING SHOW SOUTH

www.nationalrunningshow.com

BREAKFAST WITH BENEFITS

naturya.com

healthspan Elite

www.healthspanelite.co.uk

BE HAPPY HEALTHY STRONG

WWW.LOCKETLOVES.COM

Waymarked running routes on site now…

forestryengland.uk/running

GET YOUR MARATHON

WWW.SOUTHAMPTONMARATHON.CO.UK

RUN IM MADEIRA ISLAND

WWW.MADEIRAMARATHON.COM

PUT YOUR GUT HEALTH

great manchester run

GREATRUN.ORG

Women's Running Plus +

WOMENSRUNNING.CO.UK/FEB22WRP