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20 TEMPO DI LETTURA MIN

Your first run

Divide your run into three sections: warm up, the run itself, and cool down – each of these is equally important. Your warm up should include a brisk walk and the following dynamic (moving) stretches:

5 minute warm up

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Women’s Running
Oct 2019
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Altri articoli in questo numero


Women’s Running
Hello!
Whether you’ve just stepped over the finish line of
LIFESTYLE
HEADLINES
FASTEST EVER WOMEN’S HALF MARATHON
NEW GEAR
From kicks to visors and freshening up smelly gear, we bring you the best new kit
Break through the pain barrier
Running is one of the most rewarding, endorphin-releasing, brain-fog-clearing, social, strengthening, energy-boosting exercises you can do. But it can also be tough. How do you break through the pain barrier when it hits?
HEALTH
The latest nutrition, beauty and health headlines. Because running doesn’t end at your feet
Helen Clare
Runner and yoga teacher Helen Clare talks about the benefits of both her passions, eating a plant based diet and the Cornish coast
FUEL
Try these three quick recipes for an easy yet ever-nutritious meal or snack, perfect for the health conscious runner
I lied – to cover my lack of confidence
Mum on the run
CLINIC
The Iliotibial band (ITB) is something of a mystery: what’s its function, why does it get irritated and how can we avoid injury?
MY ROUTE
SHARE YOUR ROUTES WITH US!
Do I need more than one rest day per week?
When you start preparing for a marathon, one look at a training plan can reduce some runners to tears. Many plans will have six runs every week, with just one rest day. But is it okay to have more than one day off?
Subscription offer
Save 40% on the shop price*
FEATURES
“I never gave up”
Lowri Morgan warrior
SMASH your running goals!
So, you want to turn your fitness dreams into a reality?
REGULARS
Running mates
Because we run better together
Your questions answered
SUPPORT NETWORK
YOUR COMPLETE NEW BALANCE KIT!
Run through autumn, winter and out the other side in
Flo-Jo
Olympic gold medallist Florence Griffith-Joyner was one of the first athletes to bring personality, style and glamour to the sport, and became a popular icon for women all over the world
COACH
Ultrarunning Slow motion
Do you consider yourself a slow runner? The ultrarunning community is ready to welcome you to the family!
“I’m a slow runner!” Kirsten Cowling 53, from Stewarton, Scotland
Like so many others, I started running to try to lose
WINTER CROSS-COUNTRY
Don’t miss out on all the muddy fun stuffat local cross-country meets this winter. Add strength work to your training – plus hills and speed – to power through the puddles on your XC debut!
Charlotte Arter
British 10,000m champion and parkrun world record holder Charlotte reveals her love for porridge and The Greatest Showman
KIT
AUTUMN KIT
NEW RELEASE SHOES
BOOTCAMP
Why should I try…? The Nia technique
Practising this fusion fitness technique isn’t only fun, it’s bound to help your running too, says Lisa Jackson
Perfect from Improve your arm swing
Do you know what your arms are doing while you run?
Prevent knee issues
Running being bad for your knees is a myth, especially if you strengthen your leg muscles in the right way with these exercises, says Anne-Marie Lategan
NUTRITION
Energy to burn!
Kate Percy is the queen of real, fast food, and she’s passionate about sharing her nutrition expertise. Here’s how to whip up your very own Go Bites to fuel your running
Sports powders
Nutritionist Laura Hilton gives some insight into the variety of powders available to runners
Susannah Gill
Susannah grabbed headlines this year when she won the 777 World Marathon Challenge. She talks ice cream, Prosecco and Marmite
Stress buster Yoga for runners
In the third part of our series on running and stress, we look at how practising yoga can benefit your mind, your body and your running
The Scummy Mummies
Together, Ellie Gibson and Helen Thorn make up one of the UK’s most popular comedy double acts. This summer they ran the Vitality London 10,000… in their underwear
RACE
RACE
Be inspired by reports on recent events by our intrepid runners: we go the distance!
LES FOULÉES DU GOIS
A fast tide added a unique challenge to an 8K race on the French coast, as Rachel Ifans discovered
TORBAY HALF MARATHON
Lydia Willgress found a hilly course punishing enough the first time, and it was a two-lap course…
DIARY
Looking ahead to race dates in November, December and January
NEW RUNNERS
START RUNNING today!
Got a pair of trainers? Great! Then welcome to our tribe. Get fit and feel great with our easy guide to starting out. With just a few pieces of essential kit, and a super simple routine to kick you off , we’re with you every step of the way. Come and run with us!