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ISSUE 129 SEPTEMBER 2020

We couldn’t have done it without…

Dr Keri Wallace is a trail runner and co-founder of

HEADLINES

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

NEW GEAR

Hiking is the best cross-training activity you can do to improve cardio fitness while minimising impact on your joints

Maintain wellbeing while juggling training with life

Our daily and weekly routines have changed dramatically this year. With new challenges to face, how can we maintain training and fit wellbeing into the mix too?

HEALTH

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

Anna Boniface

Anna is one of our most versatile runners, tackling anything from the 1500m to 5000m on the track, and up to marathon on the road. She works full-time as a physiotherapist

FUEL

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

This Mum now runs

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

CLINIC

Using kettlebells in a strength workout can help activate the key muscles you use when running – your lower back, leg muscles and glutes – to make you a stronger runner

PUT THE KETTLE ON

KEYEXERCISESTO BUILDINTOYOURCURRENTEXERCISEPLAN

MY ROUTE

Deborah Todd, founder of Zaazee sportswear (zaazee.co.uk) and mum of two sporty kids, lives in the city centre of Manchester in historical Ancoats

I have large boobs; should I wear two bras?

To bra or to double bra? That is the question. Read our experts’ opinions and scientific research on this most weighty of matters

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“I always gravitate towards running”

An hour in TV presenter and runner AJ Odudu’s company is a tonic. At a time when life feels a bit dull, she’s full of love, light and laughter

BULLETPROOF MINDSET

Put a stop to self-sabotage and revolutionise your running. Whether you’re training for a 5K or an ultra, these mental strategies will help re-wire your thinking – and improve your running as a result

LISTENING TO YOUR BODY

Anna McNuff’s body has travelled the globe, scaled peaks and felt lows. And now pregnancy is a whole new world to be discovered

Physical Intelligence

We tend to focus on building physical strength as runners but top athletes also work very hard on their minds in order to be competition ready. We look at the science behind physical intelligence and how you can build your brain’s capacity

Running mates Because we run better together

This month, you tell us when you’ll feel ready to race, you share your plans, challenges and running to-do lists, and you also reveal some unexpected benefits of being a runner. Great work #WRTribe

Your questions answered

Racing overseas, treating a twisted ankle and how to cope with rollercoaster emotions. Plus, race-day nutrition if you have diabetes

Sally Gunnell

Over the 400m hurdles, Sally Gunnell was unbeatable. Her mental toughness around one lap of the track resulted in European, Commonwealth, Olympic and World gold

THE SIXTH SENSE

Trail running guide at Girls on Hills and expert in proprioception Dr Keri Wallace looks at the role of proprioceptive training in preparing the body for hitting the trails

Proprioceptive exercises

A seven-minute workout you can do at home to improve your running on trails. Add it on to your strength work three times a week for the best results

BACK TO SCHOOL TRAINING

It’s not just the kids who are getting into a routine now schools are back (fingers crossed!). It’s also time for us runners to assess the habits we picked up during lockdown and decide which to polish and which to consign to the dusty filing cabinet marked ‘2020 X-files’. Here are some tips to get you back on track

Helen Davies

Long-distance runner Helen was selected to compete for England twice – 10 years apart and after a break to have children. Now that’s staying power!

ESSENTIAL KIT NEW RELEASE SHOES

From trail to road, we round up the most exciting new running shoes available right now

ESSENTIAL TRAINING TOPS

If performance is your top priority, we think you’ll love these tech tops

ESSENTIAL BRAS

It’s important to invest in the right bra for your boobs

ESSENTIAL HYDRATION SOLUTIONS

Go mini, medium or large-scale if you’re off on a longer adventure. These bags and belts hold your bottles and have space for more besides

ESSENTIAL SOCKS

Look aft er your tootsies with these performance socks

GROUP TEST MID SEASON LAYERS

A slight drop in temperature means it’s time to think about layering up. Here are some suggestions for you to snuggle into this autumn

BEST IN TECH GADGETS

The latest tech to add to your kit toolbox

YOU CAN’T RUN?

We’ve all been there: we’ve got ourselves injured in one way or another, and suddenly we can’t run. Or can we…?

Strengthen your upper body to boost your running

Triceps, biceps, deltoids and rhomboids. Slow, controlled, repetitive strength work will have you reaching for the medal cabinet in no time, says Anne-Marie Lategan

Hip flexor mobilisation

Stretch, rotate and repeat and get those hips moving

L♥ve your gut

Nurture your body’s ecosystem to help fast-track athletic performance and boost wellbeing

Joe Wicks’ feasts

Three tasty recipes perfect for runners, from Joe Wicks and Gousto’s Lean in 15 range

Susie Cheetham

Susie is an Ironman athlete. She became interested in triathlons after tagging along with her husband, Rob, as he trained for an Ironman in 2011

RACE

As we move into the Autumn/Winter race season there