8-WEEK 10K TRAINING PLAN ON 3 RUNS

Hello!

ISSUE 117 SEPTEMBER 2019

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?

“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

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

11 reasons to try a tri

How the three-in-one sport could add variety, strength and intellectual stimulation to your running

BACK TO SCHOOL 10K

We have two 10K training plans for the eternally busy runner, which will enable you to fit in training around school hours, plus advice, a circuit session and tips to fit running in around a non-stop lifestyle

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

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…

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

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

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: