How to recover from a MARATHON

Hello!

issue 149 || May 2022 How do you

We couldn’t have done it without…

Emma Kirk-Odunubi Emma is a sports scientist and

LIFESTYLE

Headlines || People || Food || Kit ||

VERETSKA WINS GOLD IN ISRAEL

Ukrainian refugee wins Jerusalem marathon

NEW GEAR

Put a spring in your step with these seasonal treats

Protect my knees from being damaged by running?

Despite the common misconception, there is no reason for running to damage your knees, but what preventative measures can you take to look after them?

HEALTH

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

Emma Timmis

Emma recently smashed the world record for running the length of New Zealand, breaking the previous record by over 14 days

FUEL

Nutritional know-how: tips on how to nourish your bones, boost your recovery and maintain your hard-earned muscle mass

The coaches of tomorrow

LIFE COACH Laura Fountain is a running coach,

MY BEST RUN

Crystal Palace, London

Is Pilates better for runners than yoga?

Stretching is essential for all athletes, but as runners, should you incorporate Pilates or yoga into your training routine?

MY BEST RUN

Crystal Palace, London

“I always think, if it's external pressure, it's people willing you to do well. And if it's internal, it just means you care”

When she was seven, Adelle’s mum introduced her to running, and what a gift it was! Whether she’s on the track or doing a long run with friends, running still makes her happy, and it gives her confidence and clarity too

WE’RE ALL GOING ON A RUNNING HOLIDAY

Whether home or away, a running holiday is a great way to explore new places, find adventure and make happy memories. Now that our world has opened up again, let’s get out there and run it!

Essential running holiday kit

Whatever your run break, you’ll need the right kit. We pick our most reliable run products to pack with your passport

Running mates

Because we run better together

UCANJOG2 THE PINK LADIES

NEXT ISSUE WHAT RACE ARE YOU LOOKING FORWARD

Your questions answered

The best way to breathe, confidence tips after a race-day catastrophe and what to do next after a 5K. Plus, why running can put your periods on hold

RACE

We take on some of the most epic races out there, because we want you to do the same!

DIARY

For many, spring and summer are the best

LORENA

A native of Mexico, Lorena delivers world-class performances over ultra distances, running in just her traditional sandals

COACH

Marathon recovery || Trail 50K plan || How

RUNNING AS RECOVERY

After running a marathon, it’s a really good idea to think about the future. When will you run again and how will recovery play a part in your training?

TRAIL ULTRA MARATHON YOUR FIRST 50K

Long-distance running has exploded in popularity in the past couple of decades and, with more races on offer around the country, there’s never been a better time to make a day of it

TRAIL 50K TRAINING PLAN

Before starting this plan, you should be able to run a half marathon distance. If you’re not yet training to that distance, follow one of our half marathon training plans first

Nichola Jackson

Nichola, an inov-8 ambassador, is a Team GB mountain runner based in the Lake District who loves the freedom of running in the fells

KIT

Shoes || Clothes || Tech

ESSENTIAL KIT

NEW RELEASE SHOES

ESSENTIAL SOCKS

We’ve a sock for all seasons

ESSENTIAL LEGGINGS

The best tights for all-year round running

Long-distance TEST

Tina has been targeting her ankle injury with MiHigh

GROUP TEST SHORTS

Tight, loose, long, short, zany or plain black… this crop of shorts are some of the best we’ve tested

ESSENTIAL BRAS

A good bra is as essential as your running shoes

ESSENTIAL NUTRITION

The best hydration, energy bars and recovery boosts

ESSENTIAL TECH

The tech that promises to make every run easier

3 of the best apps

At-home subscription workouts at the touch of a button

IN FOCUS ASICS Gel Nimbus 24

We’ve teamed up with SportsShoes and ASICS to find out more about the latest iteration of the legendary ASICS Gel-Nimbus, available now Words Esther Newman

BOOTCAMP

No-injury secrets || Glutes & knees workout ||

SOME RUNNERS NEVER GET INJURED?

Injury-free secrets

How to...

BECOME A RUNNER WHO NEVER GETS INJURED

Strong glutes & knees

Eight simple moves to incorporate into your strength sessions to keep your knees strong and injury-free, and your core rock solid: and all that adds up to much happier running for longer!

Lying hamstring stretch

Standing stretch, foot-on-chair or lying down? The are a few ways to stretch a hamstring but we favour the one that enables deep and long muscle lengthening

BALANCE

Stress incontinence || Q&A

STRESS INCONTINENCE

Leaking wee when you run is no laughing matter and it’s not something you just have to put up with either. In most cases, stress incontinence can be fixed, so let’s find out how to do it once and for all

HELP IS OUT THERE

The simplest way to check if you’ve identified your pelvic floor muscles correctly is to insert your finger into your vagina, do a pelvic floor squeeze and see if you feel the vagina contracting. There are other ways of checking if the right muscles are squeezing, increasing the strength of the contractions and reducing leaks

HOKA

WOMENS RUNNING

WOMENSRUNNING.CO.UK/WRSPR22P

LL♥

www.locketloves.com

...BUT WERE TOO AFRAID TO ASK!

runnersneed

RUNNERSNEED.COM

Contrelle Activgard

www.contrelle.com

something to look forward to

omethingtolookforwardto.org.uk .

BP3

www.bp3underwear.com

Women’s Running

Yeo Valley ORGANIC

great manchester run

GREATRUN.ORG

WUKA

www.wuka.co.uk

Women’s Running

womensrunning.co.uk

HOLISTIC HERB

www.holisticherb.co.uk