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THE RUNNING GUIDE

Keri is one part of the female RDs out there female-only guiding company Girls on Hills. She is empowering women with the confidence and skills they need to be independent in the mountains. However, they have found women are also using trail running as a tool for managing mental health issues and life crises.

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Women’s Running
May 2020
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Altri articoli in questo numero


Women's Running
Hello!
ISSUE 125 MAY 2020
We couldn’t have done it without…
issue 125 MAY 2020
LIFESTYLE
HEADLINES
The people, campaigns, research and updates making an impact in our running community this month
NEW GEAR
Lockdown is the time to mix it up and get out on your bike for a bit of cross-training
how do i…? Fuel myself for a marathon PB
Whether it’s your first marathon or your hundredth, you need to find your optimal energy source to perform at your best
HEALTH
The latest nutrition, beauty and health headlines. Because running doesn’t end at your feet
WHY I RUN Annie Brooks
Annie suffers from a rare form of epilepsy, but that’s only spurring her to take on more and more running challenges
FUEL
Try these three quick recipes for an easy yet nutritious meal or snack, perfect for the health conscious runner
We can’t defer this issue
Laura Fountain is a mother, a running coach, a personal
CLINIC
Your ribs have multiple purposes in protection, breathing and muscle attachment. Rib injuries aren’t common in running, but a problem in this area could seriously impact your training
MY ROUTE
Army runner Kelley Haniver, currently stationed at the Aldershot garrison, shares her favourite off -road, four-mile route in the Blackwater Valley
Should I regularly alternate between my trainers?
When we find the running shoe that works best for us, should we wear it for every run? Or do we need a variety of pairs to repeatedly switch between?
FEATURES
“I processed my grief by running”
The forests hid the embarrassment at her lack of fitness when she started out, but ultramarathon runner and mum of five Kelly Ruck has more than earned her time in the sun
Smashing Barriers
We spoke to six women who are smashing barriers and societal expectations in the name of running: find out how they’re transforming the sport in incredible ways
THE COMMUNITY LEADER
Matilda Egere-Cooper, Fly Girl Collective
THE FILMMAKER
Ellie Green, co- founder Summit Fever Media
THE AMBASSADOR
Sophie Power, Women in Sport trustee
THE PODCASTER
Caroline McKay, Of Mountains & Minds
THE SHOP OWNER
Shelli Gordon, Lets Run
A time to… runasone
Women’s Running have partnered with HOKA ONE ONE to support A Mile In Her Shoes. HOKA President Wendy Yang and EMEA Head of Marketing Daljiat Gill tell us about their mission to empower women everywhere
WHEN IS 26.2 MILES NOT FAR ENOUGH?
If the idea of a titchy little marathon has you rolling your eyes with disdain, you might be a victim of running inflation - where only the most daring challenges are worthy of praise. But could there be a price for pushing ourselves to such extremes
Case study Mollie Millington Mollie Millington
The Londoner who loves extremes
Happy days The self-care challenge
Now, more than ever, we need to ensure we’re looking after number one
Happy days
Factor these self-care practices into your training
Kelly Holmes
Double Olympic champion Colonel Dame Kelly Holmes still holds the British record for 800m and 1000m, and retirement hasn’t stopped her taking on new challenges
REGULARS
Running mates Because we run better together
This month, you share your tips for keeping motivated, how you got lost on a run, and why your club’s support crews are the best. Great work #WRTribe
Your questions answered
Overcoming a knee niggle, achieving mud mastery and combating asthma on the run. Plus the best ways to top up the tank after exercise
Edna Kiplagat
Long distance runner Edna rose above so many of her peers - both on the track and the road, from 10K to marathon - and remained at the top of her game for a career spanning an amazing 20 years
COACH
COUCH TO 10K PLANS
Nail a first 10K or bag a PB at the distance - then use that fitness to tackle a half marathon
COUCH TO 10K TRAINING PLAN
This plan will take you from beginner runner to completing
10K PB TRAINING PLAN
This plan is for runners who already have a couple
Eilish McColgan
Scotland’s 5000m and 3000m steeplechase record holder, and daughter of Olympic medallist Liz, Eilish talks the power of the group, her dungeon, and porridge
KIT
SPRING ESSENTIALS NEW RELEASE SHOES
This is the time of year to try out the latest upgrades and new models, ready for your year of running success
ESSENTIAL BOTTOMS
From capris to recovery wear, we round up the latest releases for the warmer months
ESSENTIAL NUTRITION
If you’ve got a PB in mind, getting your nutrition spot on is vital come race day
ESSENTIAL RUNNING PANTS
Wearing the right underwear is crucial to being comfortable while you train, and avoiding discomfort in awkward places
ESSENTIAL SOCKS
Keep your feet cool as the sun shines, with these performance-enhancing toe protectors
GROUP TEST SHORTS
If you’re a short-wearer, it’s definitely time to get your legs out. Enjoy the warmer weather with a pair of these
BEST IN TECH RECOVERY TOOLS
A regular recovery routine will help keep injuries away, meaning better, more consistent, training
BOOTCAMP
Weight training Getting heavy
Why weight training is more important for female runners than many realise
performa perfect deadlift
This exercise strengthens your entire posterior chain as well as your core
Perfect form Full sit-ups
Get strong all over for best possible performance
Strength for endurance
If you’re considering upping the distance, these strength and mobility exercises will help make you more injury resistant, says Anne-Marie Lategan
NUTRITION
Menopause meals Don’t press pause
Keen marathon runner and Go Bites founder Kate Percy explains how to tweak your diet to alleviate menopausal symptoms so you can get back on track
Menopause menu
Ease those natural but sometimes inconvenient symptoms with Kate Percy’s delicious salad, super-healthy muesli and sumptuous red lentil dhal
RACE
BATH HALF
ATher a gap of 10 years, Esther Newman returned to take on the two-loop Bath Half Marathon
THE GRAND BRIGHTON HALF MARATHON
Storm Dennis both hindered and helped Fiona Bugler
LARMER TREE RACE SERIES
Tina Chantrey found love in the chalk downs of the Wiltshire-Dorset border
TARPLEY 20
Gina Crane thoroughly enjoyed her taste of Suffolk
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