SAFETY FIRST

Hello!

ISSUE 131 || NOVEMBER 2020

We couldn’t have done it without…

ISSUE 131 || NOVEMBER 2020

“My mother was the epitome of resilience”

From poverty in the foothills of the Himalayas to the dizzy heights of international trail running stardom, Mira Rai’s incredible story is one of hope, happiness and a vision of an equal world for women and girls

Why do I need...? A sports psychologist

You may think only pro athletes need sports psychologists, but you’d be wrong. Knowing how thoughts and emotions impact your running and realising what motivates and demotivates you is key to reaching your goals

HEADLINES

The people, campaigns, research and updates making an impact in our running community this month

NEW GEAR

We can smell the money burning a hole…

Make sure I’m eating enough protein to support my running

All runners need protein but this needn’t mean you need to keep a side of cow on ice. It’s easy enough to get the recommended quota onboard while still leaving room for a nutritious and varied diet

HEALTH

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

Matilda Egere-Cooper

The founder of Fly Girl Collective talks about her training and her ambitions for the group

FUEL

Try these three quick recipes for an easy yet ever-nutritious meal or snack, perfect for the healthconscious runner

Festive or frustrated?

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

+ CLINIC

If you have repetitive issues in your Achilles heel area, there’s a good chance tendinopathy could be the culprit

MY BEST RUN

It’s been nearly four years since I started my project

Is taking supplements better for your arthritis than going for a run?

You’ve heard it before so many times, how running is bad for your knees. But what about your other joints? And would it be better to take a supplement to help ease arthritis, or lace up your trainers and go for a run?

The Mira Rai Initiative

Runner and trailblazer Mira set the world on fire with her incredible trail performances. Now she’s set up a programme in Nepal aimed at training, educating and empowering more girls to find their potential

Keep on RUNNING!

Lace up your trainers and live your best life whatever your age

SURROUND YOURSELF WITH RIPE BANANAS

Life may not be a bowl of cherries all the time but Anna McNuff knows her stuff when it comes to support networks (and fruit analogies)

THE RUN VISIBLE COLLECTION

Key pieces from the Brooks collection

Asics Dynablast

The Dynablast is a new launch from Asics, and promises to be a shoe for runners looking for a fun run - we wanted to find out more

Because we run better together

This month you tell us about the camaraderie among runners at the back of the pack, how you feel after your run and why adding impromptu intervals can boost speed and strength

FREE DECATHLON TRAIL BACKPACK

WHEN YOU SUBSCRIBE TO WOMEN’S RUNNING

Your questions answered

The best alternatives to sports gels, how to get faster without burning out and tips on getting your kit whiff-free. Plus how to get the most out of your treadmill

Wilma Rudolph

American track and field athlete Wilma Rudolph achieved both Olympic gold and world records, establishing herself as a global sports icon in the 1950s and 60s

My walk/run MIRACLE

In an exclusive extract from her latest book, Lisa Jackson explains how the chance discovery of the walk/ running technique enabled her to complete the Paris Marathon – and bag a PB

HALF MARATHON PLAN

How to train for a full marathon? Well, it’s about training for a half marathon first, whether you’re a novice or in search of a PB, and then working up to the 26.2 miler. Here are two plans to get you going

YOUR FIRST HALF MARATHON

Whether you’re training for a virtual or a real-life race, now’s the time to kick off your half marathon training plan for races next spring. Pull on your hood and get those miles under your belt

YOUR PB PLAN

Fancy tearing up the streets on your next half? It going to take more than plodding the paths in training to get a Personal Best in the bag. Time to get focussed on how you’re going to shave off those vital minutes

Gwen Jorgensen

American accountant turned triathlete Gwen Jorgensen gave up the world of professional triathlon to focus on her goal of winning Olympic gold in the marathon

ESSENTIAL KIT NEW RELEASE SHOES

We round up the most exciting new running shoes available right now

Women's running

Our kit is tested by real runners: passionate women

ESSENTIAL RUNNING PACKS

The latest packs to keep everything at hand

ESSENTIAL HOODIES

Snuggle up aft er a run in one of these beauties

ESSENTIAL TIGHTS

Invest in the right pair of leggings and nothing will stop you maintaining those miles

CROSS COUNTRY ESSENTIALS

It’s time to get muddy so make sure you’ve got the kit you need

Long-distance TEST

Rachel Ifans has finally found the trail shoe for her. It really was love at first sight

GROUP TEST WINTER TRAIL SHOES & SOCKS

Everyone knows an army marches on its feet, and so do runners. Let’s go!

ESSENTIAL ACCESSORIES

Th e latest kit to add variety to your workouts

Woof! The wonderful world of canicross

Canicross is the fun, safe and social way to get _ t running with your dog

Combat the changes that come with menopause

Our bodies change throughout our lives and although the common menopausal trope is around hot flushes and mood swings, there are physical changes to mitigate too, says Anne-Marie Lategan

Perfect form Pigeon stretch

A stretch for your hip rotators and flexors

Winter hydration Drink up!

Take your running performance to the next level by following our simple tips to ensure that you’re perfectly hydrated in the winter

Felicity Cloake

Felicity is the award-winning food writer behind the Guardian’s long-running How to Make the Perfect column

RACE

The winter season is no slouch when it comes to races