ESSENTIAL JACKETS

Hello!

Welcome to your newlook Women’s Running! We are so

We couldn’t have done it without…

Louise is a health writer and nutritionist, who is

HEADLINES

The people, campaigns, research and updates making

FRESH KIT

The pick of all the latest gear aimed squarely at you to help you feel great, l look slick and perform your best

Warm-up for winter runs

How dynamic stretching will help you stay injury-free and get more gains from your training during colder months

NEW FUEL

Power your running and reward your efforts with the latest tempting snacks and meals on the shelves

MEAL MATHS

Try these three quick recipes for a simple, nutritious meal or snack: the perfect fuel for your next run, whatever time of day

My baby, the personal trainer

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

“Running for me is about getting out of my comfort zone”

Marathon runner and primary school teacher Lauren Dagg talks diabetes, distance and drinking coffee

MY ROUTE

Women’s Running editor Tina Chantrey shares her favourite 8K off -road run in Fareham. Next month, we want to hear from you…

Posterior power

Why is glute strength so vital to runners? Think of your glutes as the power behind your stride and you’ll begin to understand why squats play such a big part in your training. Here’s the bottom line…

CLINIC

Pain in the bum? There are a number of glute problems that can stop you in your tracks: knowledge is power, so gen up on the more common injuries

Should female runners take supplements?

Vitamins, minerals, magnesium, iron, whey protein, creatine… here are so many supplements on the market aimed at runners, but for optimal health and fitness, do we really need any of them?

Running mates Because women run better together

This month our amazing #WRTribe showed up and put their #BestFootForward on our #womensrunninguk social, proving that a #pma slays the day

Your questions answered

Essential advice from the team on everything from running after a C-section to supplements to help with those menopausal night sweats. Plus: just how do you prevent gravel from jumping into your trainers at the wrong moment?

Diane Leather

Diane Leather was a true hero of women’s athletics, gifting us with an extraordinary legacy that will inspire runners for generations to come

Laura Jones WARRIOR “I know I can achieve anything I put my mind to”

Laura Jones went from unfit non-runner to finishing seven of the world’s toughest marathons within a year. Now she’s a runner for life

29 new ways to upgrade your running

No major life overhaul necessary – simply follow some of these tried and tested expert tips to be able to run faster, build endurance and find your running mojo

Step up, feel good!

Volunteering isn’t just good for the organisations and people you help – it can also transform your own mental wellbeing

Let’s do it!

5 ways you can support your community, boost your fitness and feel happier

Sophie Raworth

The journalist and broadcaster on the restorative power of running, completing the arduous Marathon des Sables, and putting mind over matter

Rise and shine

Supercharge your morning running routine with a few simple tweaks that will make you feel at your physical and mental best – both on your run and for the whole day ahead, says Liz Hollis

RUN YOUR BEST 10K

One of the most popular race distances, a 10K is a perfect first race as well as a great distance to bust a PB. Laura Fountain explains how you should approach your next 10K, and the training to help you comfortably over the finish line

Cat Simpson

The nurse and ultra-running ace talks fitting running around work, training on feel and eating baby food

The ½ PRICE SALE Subscriptions from just £6.75!

Start the new year as you mean to go on with monthly

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!

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

NEUTRAL SHOES

The latest releases in neutral running shoes combine stability with an array of technical advances and drool-worthy designs

ESSENTIAL TIGHTS

Give your winter training a leg up with a pair of tights that protect you from the elements while looking great too

GROUP TEST BASE LAYERS

Run happily throughout the winter with long-sleeve tops that wick away sweat and keep you warm

BEST IN TECH EARPHONES

Love music and podcasts when you run? Then you’ll need a comfy pair of earphones. Here’s how the latest releases measured up

Win! OVER £1,500 WORTH OF FAB GEAR

WIN BIG with this huge competition to celebrate our new look!

Your best defence

Ward off cold-season bugs with a targeted immunity-boosting food and fitness plan, says nutritionist Louise Pyne

Feel-good foods

Rethink your weekly shop to include these super-powered staples to help fight off bugs and put a spring in your step

Fats and igures

Ease stif winter joints by loading up on healthy omega-3 fatty acids, says nutritionist Louise Pyne

Winter warmer

Three delicious family-friendly recipes with a chilli kick to beat the winter blues and give you the warmth and fuel you need to get out and train

Fast food

Embrace Veganuary with these simple, delicious and satisfying plant-based recipes from new vegan cookbook BOSH! that will keep you energised all day

Leanne Davies

Leanne Davies, 41, mum of two and founder of online running community Run Mummy Run, reveals how she fuels her runs

HIP HIP HOORAY!

Giving your hips some love will make you a more powerful runner and futureproof you against injury, says Lisa Buckingham

Boost your hip strength

Do these six exercises to build hip strength and improve your running with greater efficiency and better technique, says exercise scientist Anne-Marie Lategan

DRILLS

Adding drills to your warm-up will encourage better running technique, says coach Laura Fountain. After your usual warm-up, find a flat stretch of ground, and complete each exercise for about 30 metres. Repeat each exercise two or three times and you’ll soon reap the benefits

Why should I try…? Yin yoga

Want to avoid injury, get a handle on race anxiety and improve your running? Yin yoga could be the answer

Pigeon pose

Perfect your form in this yoga hip flexor stretch to really feel the benefit and free up your hips

A TOUGH STROLL IN THE WOODS

The Maverick Hollycombe Half and 10K in the South Downs is a trail-lover’s dream

THE GREAT ETHIOPIAN RUN

If you want to experience a running event like no other, look no further

THE CHICAGO MARATHON

A damp day with a joyous finish: worth the pain and the jet lag

DIARY

Give your training some focus with our guide to the best upcoming races

Welcome!

You’ve probably made a whole heap of New Year’s resolutions

Your ideal running goal (and how to achieve it)

Setting a new goal is a great way to stay motivated. But how can you make sure it’s compelling enough to inspire and excite you? Performance coach Steve Chamberlain has the answer

7 Seven steps to a PB (without training harder)

Forget adding time on your feet: here’s our guide to the small changes you can make that will reap big PB rewards