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BACK TO SCHOOL 10K

Ahhhh, that fresh out the door feeling…

Work, university, childcare and other responsibilities can mean less time available to train for races than we’d like. But that doesn’t mean you have to hang up your running shoes and stop entering races. Training smarter with the time that you do have can still see you completing and even enjoying running a 10K.

While goal times and PBs can be great motivators, our main aims as runners are to improve fitness and enjoy ourselves. And you can achieve both of these things without training seven days a week.

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Women’s Running
Sep 2019
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Altri articoli in questo numero


Women's Running
Hello!
ISSUE 117 SEPTEMBER 2019
LIFESTYLE
HEADLINES
The people, campaigns, research and updates making an impact in our running community this month
Get rid of a stitch
A mid-race stitch is a runner’s nightmare. It’s a relatively short-term pain, but one that can not only be very uncomfortable but can also really disrupt your rhythm
HEALTH
The latest nutrition, beauty and health headlines. Because running doesn’t end at your feet
Wendy Rumble
Mum of two girls, aged four and six, Wendy Rumble talks about setting up her own running clubs and qualifying for the Boston Marathon
FUEL
Try these three quick recipes for an easy yet ever-nutritious meal or snack, perfect for the health conscious runner
Why I won’t use the phrase ‘post-baby PB’
Laura Fountain is a mother, a running coach, a personal
CLINIC
When your Achilles tendon is injured you really know about it! What can you do to look after one of the largest tendons in your body?
MY ROUTE
Kirsty Millard, a full-time working mum of two energetic boys, who loves long-distance running and trails, shares her favourite after-work eight-mile run along the trails of Haverhill, Suffolk
In my next 5K race, should I go out hard right from the start?
Is running the first mile of a 5K as fast as you can a sure-fire recipe for disaster? Or is it instead the best tactic for PB success?
FEATURES
“Life is a messy adventure!”
Anna McNuffis a runner and adventurer. She’s also an ambassador for Girlguiding in the UK. She’s absolutely awesome – you’ve got to meet her
Restore
We’ve found running. We know it keeps us healthy physically and mentally and we feel better when we’ve pulled on our trainers and stepped out. What would happen, then, if we took our running on holiday with us…?
Heart Rate Variability Stress detector
Heart Rate Variability is an important tool for monitoring your overall stress levels – from both running and life
How to measure your HRV
Th e best devices and apps, and the most eff ective
I’m a runner Candice Brown
Candice Brown, 34, won the seventh series of Th e Great British Bake Off and also appeared on 2018’s Dancing on Ice. She ran this year’s Virgin Money London Marathon in aid of Dementia Revolution
CRAWLEY 24-HOUR TRACK RACE
When Kerry Sutton checked into her first 24-hour track race she wasn’t sure what to expect. She reveals how running round in circles brought out more than the inner hamster in her
HARMONY GENEVA MARATHON
Time is of the essence, Lisa Jackson discovers, at Geneva’s fantastic race weekend
THE BEWL 15
Lydia Willgress enjoyed the challenging race – but most of all looked forward to the beer tent at the end
REGULARS
Running mates Because we run better together
This month, you share what it’s like training with your partner, environmental concerns with our sport, and explain the benefits of a mum and daughter run. Great work, WR Tribe!
Your questions answered
Essential advice from our team on everything from whether running can help combat period cramps, to how to avoid calf pain, plus how to attach a race number without wrecking your t-shirt
Gabe Grunewald
Losing your battle with cancer in your thirties may
COACH
11 reasons to try a tri
How the three-in-one sport could add variety, strength and intellectual stimulation to your running
8-WEEK 10K TRAINING PLAN ON 3 RUNS
Designed for the time-impoverished among us (ie, all
8-WEEK 10K TRAINING PLAN ON 2 RUNS
This plan will take you from 5K to 10K on just two
Susannah Gill
I ran short distances at school and university, but
KIT
SUMMER KIT
Getting the right fit for your running style is essential; here’s our lowdown on the latest support shoes to hit the market
ESSENTIAL LIGHT JACKETS
Protect yourself from sudden downpours or changes in the weather with a lightweight running jacket
ESSENTIAL BELTS
The Salomon Sensibelt is ideal for trail runners. It’s
ESSENTIAL COMPRESSION SOCKS
Give your feet the support they need and deserve, with compression technology
ESSENTIAL COMPRESSION TIGHTS
Speed up recovery post workout with these top of the range compression tights
GROUP TEST GILETS
Vital for those runs where you want that extra protection, a gilet will see you through until the colder months
BEST IN TECH PERSONAL SAFETY
We want you to be safe all the time, on every run. Here’s how…
BOOTCAMP
Cold therapy
Fiona Bugler dips her toes in some (very) icy water and finds out what the benefits are for all runners, whether you’re an elite ultramarathon runner or a parkrun regular. Is it time you warmed to the idea?
THE WIM HOF METHOD
How the Iceman can teach us to connect with our inner power and release us from artifficial lifestyles
Perfect form Run with Perfect form
Combat instability and over rotation with stronger glutes and obliques
Strengthen your upper body
Upper body strength is a secret weapon to help you run faster: it will help improve your posture and your arms’ driving action, says Anne-Marie Lategan
NUTRITION
Smoothie recipes
Get that uber-healthy hit of precious nutrients as you hydrate before or aft er a run this autumn, thanks to irresistible recipes from Ruben Tabares and Christine Bailey
Essential sports drinks
Nutritionist Laura Hilton helps you to understand the benefits off ered by the myriad of sports drinks available
Rosanna Kuit
Rosanna, 30, is a recreational ultrarunner who set a Fastest Known Time record
NEW RUNNERS
START RUNNING today!
Got a pair of trainers? Great! Th en 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!
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: