REFUGEE RUN CLUB

We couldn’t have done it without…

Emma Kirk-Odunubi Emma is a sports scientist and

THE TEAM

SENIOR EDITOR Esther Newman SENIOR ART EDITOR Alex

Hello!

ISSUE 165 || SEPTEMBER 2023 

This month we...

...felt inspired By the big goal hunters page

LIFESTYLE

Headlines || People || Food || Kit || Health || Opinion 

15,000 RUNNING SHOES REMOVED FROM LANDFILL

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

BREAKING BARRIERS IN TRACK AND FIELD

In abid to bring parity to men and

This month’s star athletes

Courtney Dauwalter destroyed the Western States 100-mile course

This month we love...

SOLARSPORT SUNCREAM £7.50, SOLARSPORT.CO.UK The perfect size

NEW GEAR

We’ve gone a bit red, white and blue this issue…

RUN AFTER HIP SURGERY?

If you’re going to have a hip replacement, it’s possible to resume running after your surgery, although the sensation of running after the replacement can feel very different for some

A DOSE OF VITAMIN SEA

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

3 OF THE BEST PAIN BUSTERS

BEST FOR MUSCLES & JOINTS ARTRON COLLAGEN EXTREME

MYTH BUSTER

MISSED RUNS MEAN PB FAILS We all know

Megan Hamill

From eating disorder to Ironwoman, Megan Hamill is an incredible student who loves helping others

FUEL

The latest nutrition to nourish your body and fuel your running

EAT WELL

HOW DOES OMEGA 3 COMPLEMENT MY FITNESS ROUTINE?

MEAL MATHS

Dip cherries in melted dark chocolate and roll in hazelnuts for an indulgent protein punch

ROLL WITH THE PUNCHES

LIFE COACH Laura Fountain is a running coach,

This month’s wise women

THE ROUGH GUIDE TO TOP LGBTQ+ FRIENDLY PLACES

INJURY CLINIC Knee pain

Knee pain can be a right old pain and unfortunately it’s a common complaint for runners. But don’t worry, there are things you can do to prevent it; we’re talking strength work, form and footwear

EcoTrail Wicklow

IRELAND

Events

RISE 8K RUN FOR WOMEN Celebrating its 16th

I’m a vegan runner; can I get everything I need from my diet?

In theory, the answer is yes, but some say it is a huge commitment to eat well as a vegan athlete

WARRIORS

ATEFAH Atefah is a midwife from Iran who

BIG GOAL HUNTERS

Big goal hunters

TALES FROM THE POD

Esther and Holly are looking forward to the Vitality 10,000 in London in September but both of them have bigger challenges on the horizon too

IN FOCUS ASICS GEL-KAYANO™ 30

With the adoration surrounding the recent releases of the GEL-NIMBUS ™ and GEL-CUMULUS ™ , we wanted to see what ASICS could achieve with the latest iteration of its classic support shoe

Running mates

Because we run better together

Running and knee pain

Emily Coltman, 45, an accountant from Fife, in Scotland, says running has helped rather than harmed her knee pain

We hang out with Anna Smith-James

34, lives in Portsmouth and works for a waste and environmental software company

WOMEN’S RUNNING @ E14

The East London running club is celebrating its 20th anniversary

Your questions answered

Budget-friendly running fuel, flattering running skirts and the world’s most challenging races. Plus, how to feel like a ‘real’ runner

TWIN LAKES 20

Lucy Waterlow loved the laidback lake loops in Milton Keynes and found it to be a great way to mix up her marathon training and add some variety to her weekly long run. Well worth the price tag for a bit of company!

UTLAC 30

Anna Harding has taken on a fair few challenges in her time but this 30K had some surprises in store…

DIARY

The trend seems to be for relays and laps at the moment, which is great for all levels of runner. So, whether you’re into fancy dress fun or the toughest footrace in the world, we’ve a good selection of races on offer – and we’re flagging up the big ones well ahead of time so that you have a long time to train. See you on the start line!

ALYSIA MONTAÑO

Alysia Montaño, from New York, was one of the first women who proved that pregnancy and motherhood don’t have to mean the end of your running career

COACH

How to run a half marathon || Half marathon in km training plan || How I train 

HOW TO RUN A HALF MARATHON

We’re tooling you up to ace a half marathon in 23/24. Here, we answer all your half marathon training questions, and over on page 50, you’ll find two training plans for the 13.1-mile (21K!) distance – one for first timers and one for those looking to improve on previous times. For now, it’s over to Anna, our running skills meister…

RACE DAY TIPS

Here are our top tips to help you breeze to that start line feeling ready and confident that you can hit the half head on – and it all starts a couple of days before the race itself

RACE DAY

When race day arrives, the thing to remember is that you’ve done all the work already and these last 13.1 miles are your glorious victory lap. Here are some final tips to make getting to the start line is as smooth as possible 

POST-RACE RECOVERY

Whether it’s your first or maybe you’ve done a few half marathons previously, the recovery looks pretty much the same. The soreness that you feel is the result of muscle damage and is completely normal. It should ease over the course of the following few days, starting from when you cross that finish line

THE HALF MARATHON IN KM TRAINING PLAN

While mostly measured in miles in the UK, you’ll find more half marathons measured in kilometres overseas. So to help, we’ve done the metric conversion for you!

Sarah Riandet

Ultrarunner Sarah is as happy running in the Peak District as she is scaling Mount Kilimanjaro

KIT

Shoes || Clothes || Tech

ESSENTIAL KIT

NEW RELEASE SHOES

ACCESSORIES ESSENTIALS

Kit yourself out for autumn adventures

ESSENTIAL SHORTS

Get the most of out of your shorts by wearing them into autumn

ESSENTIAL TOPS

All we want in life is a flattering top, according to the Barbie movie and, to be honest, they’re not far off the mark

Long -distance TEST

Tina is feeling more confident in her elite trisuit from Tri-Fit

GROUP TEST BRAS

Make an impact in one of these new sports bras and crop tops

RUN TECH WATCHES

Smartwatches do way more than tick and then tock. Check out the very latest in jaw-dropping tech

3 of the best apps

Technology can make fitness more affordable and accessible too

BOOTCAMP

Eccentric training || Full body workout || Perfect form

CHANGE YOUR TRAINING

Put down that weight! Slowly. Because you’re going to get stronger by doing that than you will by picking it up. Find out more about how eccentric training can boost your performance

Full body workout

Even the most experienced runner can be neglecting the exercises that will make them stronger, faster and more injury-free… so here’s our simple guide to building strength and resilience

Active kneeling lunge hip stretch with rotation

This stretch is a winner for hip mobility so a necessity for tight runners. And it’s way harder to say than to do, we promise!

Fire up your gut health

Does the fitness of your gut match up to your physical stamina? Find out how fine-tuning your digestive health can power up performance

Five star bacteria buys

Need a good bacteria top up? These smart buys are worth the investment…

RUNZEN

www.runzen.co.uk

Women Running

womensrunning.co.uk/onthego

Womens Running

womensrunning.co.uk/joinus

AJ Bell

GREATRUN.ORG

adidas

SPORTSHOES.COM

THE BEST KIT OF 2023

Boots

boots.com

VOOM

I3VALLEYSULTRA.COM

asics

Yeo Valley ORGANIC

SUMMER SALE

womensrunning.co.uk/summer