16-WEEK MARATHON TRAININGPLANS

Hello!

We are so ready for March! Don’t get me wrong, the

We couldn’t have done it without…

issue 111 || March 2019

HEADLINES

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

NEW GEAR

The pick of all the latest gear aimed squarely at you, to help you feel great, look slick and perform at your best

Avoid runners’ tummy

An overactive digestive tract can be caused by nutrition, physiology and biomechanical issues

HEALTH

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

Rhianwen Smee

Runner and mother of four Rhianwen Smee talks eating disorders, trail running and the many emotions of the sport

FUEL

Three quick but nutritious meal and snack ideas, a trio of the best wellness teas, plus expert advice on protein for vegans and running on empty

The new rules for racing parents

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

CLINIC

Hip to be square Why hips are crucial for good technique, injury prevention and better running performance

MY ROUTE

Sarah Shaw shares her favourite way to escape the crowds and dose up on free ‘Vitamin Sea’ on Brighton seafront

Do ice baths really help your body recover?

Professional athletes are fond of them, but some scientists say they’re a waste of time. So do ice baths or cold showers really help your body recover and repair after a race, long run or quality session?

“You’re way more capable than you think you are”

Having recently completed Project282 – climbing all 282 Scottish Munros in a solo, self-supported, continuous round – adventure athlete Emily Scott is an on a new mission: to make adventure accessible for all

h1@RUNNING WITHOUT BORDERS

From well-trodden trails to adventures off the beaten track, Europe offers superb running opportunities, whether you’re on a quick city break or an all-summer adventure

THESE WOMEN never came back!

Looking for more than a mini-break? These runners chose a life less ordinary in their beloved, adopted European countries

SAVE 33% when you subscribe!

Women’s Running is your dedicated running coach, whether

Mind matters

A network of runners around the UK are helping to remove the stigma from mental health bl@Words Juliet McGrattan

Let ’s do it!

Do you want to make a difference? Here are four ways you can be involved with running for improved mental health

Running mates

This month, you showed that #sharingiscaring on our #womensrunninguk social, posting with love, laughter and support for your #WRTribe. Keep #runningtogether

Your questions answered

Essential advice from the team on whether you should run during your periods, the best marathon snacks, great books for beginner runners, why core strength is key and how to conquer injury fears

I’m a runner Ruby Bhogal

Watching the London Marathon got The Great British Bake Off star hooked on running, and she admits cakes are very much part of her fuelling strategy as she trains for the London Landmarks Half Marathon

London Marathon

For many runners, London is the marathon and no other race will do. Since 1981 it has established itself as an iconic event for runners from all over the world

Tuck in!

Welcome to Nourish from Women’s Running. I’m passionate

Food (for) miles

What should women runners eat for better performance and quicker recovery? Jenna Hope, nutritionist for The Transformation Chef, has all the answers

Balanced eating

Making sure you get the best from your food is as much to do with your mind as it is to do with your ingredients, says personal trainer Steve Ahern

Brilliant breakfasts

Five delicious, quick-to-make and nutritious breakfasts (and one brunch) to help ensure you start the day the right way

Know your macros

Get your head round macronutrients and you’ll add strength to your workouts, improve your overall health and power your running

Main meals

Nutritious and delicious, quick and simple to prepare, these colourful ideas for lunch and supper will keep you glowing with health as your training regime ramps up

The good fight

The top inflammation-fighting foods to help you stay strong, and how to incorporate them into your favourite meals

Post-race snacks

Fully recover from races, long and hard training runs with healthy snacks that help your body to repair

START 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:

Your complete shoe kit

Enter our competition to win this bundle of brilliant HOKA shoes, and a year’s worth of running on road and trail, as well as all those races, will be sorted

Change of pace Running wild

Want to invigorate your running? Swap mundane miles for a thrilling off-road adventure and run, leap and swim your way to a happier, fitter you

YOUR BEST MARATHON

Whether you’re new to the distance or hunting down a PB, run your best ever 26.2 miles with our easy-to-follow training plans. Laura Fountain shows you how

Lizzy Hawker

Five-time winner of the Ultra-Trail du Mont-Blanc (UTMB), Lizzy talks injuries, recuperation and received wisdom

SPRING ESSENTIALS

The latest releases in jackets to ensure you stay dry, warm and ventilated while you explore the great outdoors

ESSENTIAL TIGHTS

Expect the best of both worlds from your tights – not just comfort and performance, but stylish design and classy colours too

ESSENTIAL HEADBANDS

Stop your hair annoying you and keep your ears tucked snugly out of the wind, with a running headband

ESSENTIAL SOCKS

Any runner’s worst nightmare is getting a blister in a race. Sort out this problem with our fave socks

ESSENTIAL GILETS

A reliable gilet is must-have kit for any runner at this time of year, especially as our weather can be so changeable

GROUP TEST ROAD SHOES

Road shoes are the workhorses of our running wardrobe: it’s essential to choose carefully, as you’re going to be in them a lot!

BEST IN TECH GPS WATCHES

If you want to track your mileage without having to lug your phone about, you need one of these beauties in your life

GENTLE WORKOUTS

We all know running is great for the body, but swapping in an active recovery workout could see your running performance soar, says Lisa Buckingham

Strong arm tactics

Strong arms are crucial: building strength in our upper bodies improves our arm swing, which in turn improves cadence, says exercise scientist Anne-Marie Lategan

Perfect form Triceps extension

Strengthen the back of your arms to help improve muscle tone and power, leading to better form

Bouldering

Looking for a fun sport that involves a physical and mental challenge while toning and strengthening your whole body and improving your running? Bouldering ticks all the boxes

Measure up

Nutritionist Louise Pyne explains how we should size up meals with our handy guide to perfect portions

What’s on your plate?

Your diet strategy is just as important as your training plan, and here’s how to divide up portions

Going green

Add some vibrancy to your plate for a health upgrade, says nutritionist Louise Pyne

Spring suppers

Four healthy and easy to make meals from James Haskell and Omar Meziane, that will boost performance and aid recovery, setting you up for your spring training

Alice Corfield

Alice Corfield, 33, is a club runner from Croydon. She usually runs four times a week and has a marathon PB of 3hrs 51mins

RACE

Be inspired by reports on recent races by our intrepid runners: we go the distance!

DIARY

Give your training some focus with our guide to the best upcoming races