SWIM PLAN

Hello!

ISSUE 119 // NOVEMBER 2019

WELCOME

“You know what? We’re amazing. That’s something we

Squad goals

When the running gets tough, groups can get you going

Cat

”I’ve learned you don’t have to fit the traditional image of what a runner should look like. Anyone can run”

Nicola

”I’d be standing in the kitchen, dressed and ready for a run, and I’d get to the front door and I couldn’t physically get myself to leave the house”

Amy

“I thought, I’ll just carry on, I’m enjoying it so I’ll keep going. I’ll do it tonight. No pressure, no races. Lovely!”

Jenny

“Running became a solitary activity I enjoyed and valued. Between a very intense job and the kids, I needed the headspace”

Stacey

“I am not talking about mountains here, but I do love running up to the top of the hill and looking out. It gives me perspective”

How to find your tribe

If you’re new to group training or are nervous about joining one, find out how to prevent those first-time nerves

Nina

“I find myself alone in the middle of nowhere, early morning in winter when the sun’s coming up and I feel so lucky”

Julie

“It’s integral to who I am, it’s one of my pillars, it’s the thing that keeps me well”

Vicky

“Let’s face it, no one hands you a medal for being a mum. So yes, I was proud of me, which was a really nice feeling. I loved the sense of achievement”

Jo

“The weekends when I didn’t have my son were especially long and going out for long runs started to help fill that time”

NEW WOMEN’S MARATHON WORLD RECORD

Brigid Kosgei runs women’s fastest ever 26.2 miles at the Chicago Marathon

NEW GEAR

From revolutionary tops and shorts, to the most comfy backpack for your runcommute, we bring you the very best new kit

Manage type 2 diabetes and running

Type 2 diabetes doesn’t mean you can’t run. With the support of your healthcare team, and with these simple steps, running may even help you manage the condition better

HEALTH

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

Becca Burns

Self-confessed reformed couch potato, Asics FrontRunner

FUEL

Try these three quick recipes for an easy and nutritious meal or snack, perfect for runners with busy schedules

Feeling inspired by a toddler’s resilience

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

CLINIC

Plantar fasciitis is the third most common injury for runners. The tenacious issue can sometimes be tricky to treat, so there are a range of ways to tackle the injury

MY ROUTE

Nibble Protein founder Erin Moroney shares her favourite six-mile, west London run

Is my 10-year-old too young to run parkrun with me?

The popularity of parkrun across the UK has bought running to new communities and ages, but should parents encourage children of 10 years old and younger to run 5K with them?

Running mates Because we run better together

This month, you share how you value your body for supporting your running life and how lifting weights can help get you a PB. Great work #WRTribe!

Your questions answered

How to run while pregnant, the best way to bounce back from an ankle injury and backpack buying tips. Plus, what causes numb toes?

ELLIE GREENWOOD

British ultrarunner Ellie wasn’t a competitive runner when she was younger, but developed her talent to run long distances in her 20s to rise to the top of the world’s elite female ultrarunners

Race days

Our 10K and half marathon runners have made it to the finish line! We find out how their training went, and all about their races

women’s Running AWARDS 2019

Readers’choice

SHOE BRAND

For the second year running, Brooks has taken the Reader

RETAILER

For women who love to run in fun and fearless kit that

TECH

For simple ease of use, instant navigation and stat

APPAREL

For a company that began life just five years ago

ACCESSORY

Under Armour has been a sleeper hit with our tribe:

NUTRITION

If you demand quality products to fuel your training

5K

What a winner for our 5K award! The Colour Run originally

PARKRUN

The weekly free 5K parkrun community provides not only

10K

The London 10,000 has grown into one of the largest

HALF

The London Landmarks Half Marathon got a huge shout

MARATHON

The London Marathon is a landmark race for so many

ULTRAMARATHON

This race weaves its way along 100K of Britain’s oldest

OBSTACLE RACE

Sold as so much more than a race, the Tough Mudder

INTERNATIONAL RACE

It’s one of the greatest marathons in the world and

CHARITY

It’s no secret that many of us run to maintain our

RUNNING CLUB

Yes, it’s a running club, but it’s also a club that

INFLUENCER

Mel Bound’s ambitions for This Mum Runs (TMR) knows

Mindfulness Run free

Ditch apps and trackers and zone into your surroundings to stay present in the moment

Cool Running

Keep the winter blues at bay, strengthen your runner’s resilience, enjoy crisp winter mornings and build a solid aerobic base for Spring racing. Here’s the complete guide to keeping winter running wonderful

TRAIN DURING INJURY

Don’t give up hope! There are some easy and enjoyable ways to maintain your fitness when injured, which will benefit your health and running fitness too

CYCLE PLAN

Make the most of cross training on the bike with a mixture of indoor intervals and outdoor longer rides to keep your running fitness on track

Camille Herron

Serial ultra-distance world record-breaker Camille likes to run a lot in training – but not all that far

WINTER ESSENTIALS

Banish the cold while maximising your performance with these technical tights

ESSENTIAL HYDRATION PACKS

Be prepared for anything this autumn, whether it’s more fluid or more snacks, with the latest hydration packs

ESSENTIAL HOODIES

It’s time to layer up and we have some gorgeous hoodies to keep the cold at bay

ESSENTIAL BRAS FOR BIGGER BOOBS

It’s notoriously difficult to find well-fitting bras for bigger boobs: here’s our round-up of the best in the market

ESSENTIAL GLOVES

Your hands often feel the cold first, and chilly hands can have a huge impact on your running. Try a pair of these for size

GROUP TEST WINTER OFF-ROAD SHOES

It’s time to embrace the mud and puddles of winter cross-country and trails! We tested the toughest trail shoes on the market

BEST IN TECH WATCHES

If you love your stats, you’ll love these watches

Technique Breathe better

Use the power of breathing to boost your running by helping you into a flow state, says Louise Pyne

4 ways to breathe better

These everyday tips will help you to make the most of your breathing

Perfect form Slouching when you run

If you have bad posture from too much sitting you could have bad running technique, too

Strong hips and glutes

Improve your pelvis, hips and glute strength to run better and with fewer injuries, with these exercises says Anne-Marie Lategan

SUBSCRIPTION FORM XDPS19

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The beginner’s guide to nutrition

Go back to basics with some simple food rules to keep training on track, says nutritionist Louise Pyne

Energy gels

Love ’em or hate ’em, there’s no denying they have their uses: so which is right for you?

Hayley Carruthers

We asked rising star Hayley, who is ranked fifth in the UK at the marathon, how she approaches fuelling her training

LOCH NESS MARATHON & 10K

The bucket list must-do marathon, Loch Ness, promises spectacular views of the Highlands, while its little sister, the 10K offers a super-flat course. Did they deliver? Tina Chantrey and Esther Newman found out

WINDSOR HALF MARATHON

Fiona Bugler laced up in London for a historic half in a Royal Park along with a handful of celebrities

SCOTTISH 10K

Esther Newman discovered Edinburgh’s hidden secret – a coastline! – as she plodded along this seriously FLat 10K

DIARY

Looking ahead at race dates in December, January and February