10K PB TRAINING PLAN

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ISSUE 125 MAY 2020

We couldn’t have done it without…

issue 125 MAY 2020

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?

“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

THE RUNNING GUIDE

Keri Wallace, Girls on Hills

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

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

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

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

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

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

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

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