THE GENERAL 10K

Hello!

Of course, we all love stuff.A big part of this magazine

HEADLINES

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

NEW GEAR

Brilliant new kit to inspire you to cross-train while the sun shines

Get a parkrun PB

If you’re one of the thousands worldwide who sacrifice a Saturday morning lie-in to hook up with your parkrun tribe, here’s how to run your best time ever

HEALTH

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

Sally Orange

Fancy-dress marathon runner Sally has raced on every continent and set several World Records. She’s not afraid to correct Prince Harry, either

FUEL

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

Running for a hug: the ultimate race prize

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

CLINIC

Runners oft en neglect their backs, but it’s included in a strong core. What can you do to ensure your back stays strong and injury free?

MY ROUTE

Elly Downing (mum of three, teacher of children with social, emotional and mental health issues, and boarding-school houseparent) shares her favourite stress-relieving, four-mile run, along the seaside and trails at Barmouth

Should you give in to cravings when you increase your training?

We’ve all been there: emptying the fridge after a long run. But is that healthily answering out body’s needs, or undoing all our good work? Should we give in to these cravings, or find better ways to manage them?

RUN YOUR WAY

Run Your Way is an exciting new partnership between

Our Run Your Way squad!

Catherine and Hannah will train for a 5K parkrun in

”I’m forever telling people to give things a try”

Th e words endurance and enjoyment don’t seem a natural pairing, but Marina Ranger is the living embodiment of both, having created an enviable lifestyle that combines extreme running, world travel and personal development

Running

With climate change firmly on the agenda, it’s time for us – as runners – to start making positive changes. Here’s how to reduce your impact on the planet

to reduce your impact on the planet

Feeling inspired? Here are 15 ways to make a move towards zero-waste running and lower your own carbon footprint

Reiki for runners

Th e traditional Japanese healing art can benefit our everyday training, race days and even our entire lives: it’s time to get energized

Let’s do it!

Six ways you can access Reiki to improve your running

Louise Minchin

Th e TV presenter’s book, Dare To Tri, documents how a new hobby turned into competing for GB at the World Triathlon Championships

Running mates

This month, you share how you keep going when the running gets tough and what motivated you to start running in the first place. Great work #WRTribe.

Your questions answered

Essential advice from the team on how to deal with plantar fasciitis, fuel well without putting on weight, what next after a first 5K, how to find shoes for wide feet and how to use running to help with depression…

Trail running

Are you ready to reap the physiological and psychological rewards of swapping tarmac for trees?

RUN AN OBSTACLE RACE

Preparing for a summer obstacle race brings several new training ideas, which will make you stronger overall and benefit your running, too

Jodie Moss

The 28-year-old ultrarunner and PhD student talks about dreading interval sessions, the benefits of running with others, and porridge

SUMMER KIT

Finally! It’s time to pull on your shorts, top up your tan and stay cool as you head out for your run

ESSENTIAL CAPRIS

If you prefer a shorter tight, rather than shorts, over summer these choices will ensure both comfort and performance

ESSENTIAL SKINCARE

Looking aft er your skin can be as important as looking aft er your fitness, especially in the hotter, more humid months

ESSENTIAL TOPS

Getting the right top – with excellent breathability and wicking – is essential for the warmer-weather training months

ESSENTIAL ACCESSORIES

Make sure you’ve got the latest accessories for your warm weather runs

GROUP TEST TRAIL SHOES

Summer is the time when you can really enjoy every step of your trail run. Relax and lace up with these top trial shoe off erings

BEST IN TECH WATCHES

Want to upgrade your GPS watch? Here are four new releases we think are top contenders for #techoft hemonth

361˚ NEMESIS

Enter our competition to win one of four pairs of 361˚ Nemesis shoes, worth £119.99 each

Strong legs for trails

Do these 10 strength exercises to help fully condition your body for the unpredictability and variety of trail running, says Anne-Marie Lategan

Avoid scuffing feet

Pre-empt problems by giving yourself a kick up the bum!

Family fuel

Nutritionist Laura Hilton explains how to ensure that the food served at family meal times will healthily fuel both athletic parents and growing children alike

Fast family feasts

Five deliciously easy makes that everyone will enjoy eating, and that will also give your run extra oomph

Meso-dosing

Supercharge your daily diet with some smart nutritional choices, says Louise Pyne

Hearty suppers

Th ree very tasty and nutritious – and super quick to prepare – meals to help keep your training on track and your health well topped up, from Mindful Chef

GOZO HALF MARATHON

Claire Chamberlain travelled to the Island of Joy to take part in the longest- running Maltese road race and discovered there’s more to this Mediterranean jewel than meets the eye…

THE FAREHAM TRIATHLON

Tri-hard Tina Chantrey kept smiling despite getting lost

DIARY

Looking ahead at race dates for August, September and October

start running

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!

Kathrine Switzer

Th e US distance runner changed the face of gender equality in running forever, in completing the 1967 Boston Marathon, when 26.2 miles was still considered a men-only race