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The good fight

NOURISH

Inflammation is a bodily function that is not always bad because without it we can’t heal. When the body is ill or injured the lymphatic or immune system gets to work, bringing an army of white blood cells to the problem area. In a healthy body, inflammation is a normal and effective response that will facilitate healing. However, when the immune system overreaches and begins attacking healthy tissues, this results in autoimmune disorders. For example, asthma creates inflamed airways and inflammation related to diabetes results in insulin resistance. There are certain foods that we can incorporate into our diet to reduce inflammation.

1 Tomatoes

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About Women’s Running

We’ve taken a running jump into spring with our March issue, which is packed with inspirational ideas on how to go further, get fitter and run faster now that the worst of the cold weather is behind us. We’ve been out on the trails discovering new ways we can inject a bit of wild into our running: from fastpacking to swimruns there are plenty of ways to embrace your inner child and find new ways to love our beloved running. And if that wan’t enough to inspire you to leave the tarmac behind, read our interview with Emily Scott: last summer she climbed 282 Munros (that’s a mountain to the non-Scottish among you) unsupported, in one continuous round. And she’s on the lookout for her next adventure! We’ve also included the Big One: your training guide to getting round a marathon in tip top shape – whether it’s your first marathon, or simply your latest stab at a PB, we’ve got the plan to give you a strong finish. Our extended workout this issue focuses on arms: strong arms are vital for a strong stride, so we’re working on getting rock-hard triceps and biceps to pump our legs. And while we know that running is good for ourselves, did you know you could help others by putting one foot in front of the other? We investigate England Athletic’s Mental Health Champions campaign to support good mental wellbeing through running, and find out how we can get involved at a local level.

Other Articles in this Issue


Women's Running
We are so ready for March! Don’t get me wrong, the
issue 111 || March 2019
LIFESTYLE
The people, campaigns, research and updates making an impact in our running community this month
The pick of all the latest gear aimed squarely at you, to help you feel great, look slick and perform at your best
An overactive digestive tract can be caused by nutrition, physiology and biomechanical issues
The latest nutrition, beauty and health headlines: because running doesn’t end at your feet
Runner and mother of four Rhianwen Smee talks eating disorders, trail running and the many emotions of the sport
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
Laura Fountain is a mother, a running coach, a personal
Hip to be square Why hips are crucial for good technique, injury prevention and better running performance
Sarah Shaw shares her favourite way to escape the crowds and dose up on free ‘Vitamin Sea’ on Brighton seafront
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?
FEATURES
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
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
Looking for more than a mini-break? These runners chose a life less ordinary in their beloved, adopted European countries
Women’s Running is your dedicated running coach, whether
A network of runners around the UK are helping to remove the stigma from mental health bl@Words Juliet McGrattan
Do you want to make a difference? Here are four ways you can be involved with running for improved mental health
REGULARS
This month, you showed that #sharingiscaring on our #womensrunninguk social, posting with love, laughter and support for your #WRTribe. Keep #runningtogether
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
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
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
Welcome to Nourish from Women’s Running. I’m passionate
What should women runners eat for better performance and quicker recovery? Jenna Hope, nutritionist for The Transformation Chef, has all the answers
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
Five delicious, quick-to-make and nutritious breakfasts (and one brunch) to help ensure you start the day the right way
Get your head round macronutrients and you’ll add strength to your workouts, improve your overall health and power your running
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 top inflammation-fighting foods to help you stay strong, and how to incorporate them into your favourite meals
Fully recover from races, long and hard training runs with healthy snacks that help your body to repair
NEW RUNNERS
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!
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:
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
COACH
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
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
Plans for beginners (aiming to finish between 4-6 hours – you should already be able to run 10K) and advanced runners (regularly running around 25 miles/week and aiming for 3:40-3:59)
Five-time winner of the Ultra-Trail du Mont-Blanc (UTMB), Lizzy talks injuries, recuperation and received wisdom
KIT
The latest releases in jackets to ensure you stay dry, warm and ventilated while you explore the great outdoors
Expect the best of both worlds from your tights – not just comfort and performance, but stylish design and classy colours too
Stop your hair annoying you and keep your ears tucked snugly out of the wind, with a running headband
Any runner’s worst nightmare is getting a blister in a race. Sort out this problem with our fave socks
A reliable gilet is must-have kit for any runner at this time of year, especially as our weather can be so changeable
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!
If you want to track your mileage without having to lug your phone about, you need one of these beauties in your life
BOOTCAMP
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 arms are crucial: building strength in our upper bodies improves our arm swing, which in turn improves cadence, says exercise scientist Anne-Marie Lategan
Strengthen the back of your arms to help improve muscle tone and power, leading to better form
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
NUTRITION
Nutritionist Louise Pyne explains how we should size up meals with our handy guide to perfect portions
Your diet strategy is just as important as your training plan, and here’s how to divide up portions
Add some vibrancy to your plate for a health upgrade, says nutritionist Louise Pyne
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, 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!
Give your training some focus with our guide to the best upcoming races