We couldn’t have done it without…

Emma Kirk-Odunubi Emma is a sports scientist

Masthead

THE TEAM SENIOR EDITOR Esther Newman SENIOR

HALF MARATHON SPECIAL

How to run your first half || How to run a faster half Super strength workout || Expert training plans

HOW TO RUN YOUR FIRST HALF MARATHON

Training for a half marathon is a challenge, whether it’s you first or your fifth, but it needn’t feel overwhelming. Our expert advice will keep you on track

HOW TO RUN A FASTER HALF MARATHON

Whether you’ve recently run your first half marathon, or you have a few under your belt, you may have started to wonder if and how you can run faster. With the right training and right approach to race day, you can absolutely improve your time

HALF MARATHON STRENGTH ROUTINE

Whether you’re aiming to complete a half marathon for the first time or gunning for a PB, these are the key strength exercises every runner should do, says Anne-Marie Lategan

YOUR FIRST HALF MARATHON PLAN

The starting place for this plan, as you’ll

YOUR PB HALF MARATHON PLAN

Fancy tearing up the streets on your next half? It’s going to take more than pavement plodding in training to get a PB in the bag. Time to get focussed on how you’re going to shave off those vital minutes

Your questions answered

Supplements to combat joint pain, running after a pap smear and whether you should avoid eating fruit. Plus, how to find good holiday running routes

BEYOND THE ULTIMATE HIGHLAND ULTRA

Mountain-wary Lily Canter straps her extremely heavy pack on her back and navigates the wilds of Scotland

CAMBRIDGE HALF

Lucy Waterlow found unseasonably warm weather caused problems at the Cambridge Half

DIARY

There are more running festivals than you can

BETH POTTER

There are few women in the UK who reach truly iconic status. Winning an Olympic medal often secures this status to a precious few in our sport. And then there’s Beth Potter…

Hello!

ISSUE 188 || AUGUST 2025

LIFESTYLE

Headlines || P eople || F

Women dominate the Montane Summer Spine

We witnessed incredible performances from the first two finishers of the Summer Spine; both of them women ahead of the first (and third-placed) man, and both completing the 268-mile route comfortably ahead of the rest of the pack. Yet more proof, if it were needed, that women excel at extreme ultra distances.

CASE SHOWS US WHAT SHE’S MADE OF

O ur congratulations go to Stephanie Case who

Kielder Marathon promotes safety

Known as Britain’s most beautiful marathon, the Altra

Reach Up to break down inequality

This Girl Can’s latest campaign is Reach Up,

This month we love...

Free Soul Cortisoul £30, freesoul.com This supplement

NEW GEAR

Feeling hot, hot, hot? Here are some clever ways to stay active in the sun

Try to minimise my risk of getting shin splints?

Shin splints are not only painful, they can put a stop to your training. Here’s how to prevent them, or manage them if you are a sufferer

HEALTH

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

Rosy Spraker

With over 50 marathons run, 61-year-old Rosy has no intention of cutting down her distance any time soon

FUEL

The latest nutrition to nourish your body and fuel your running

EAT WELL

SHOULD I BE TAKING CREATINE? Once considered

SCHOOL’S OUT, AND SO IS RUNNING

LIFE COACH Laura Fountain is a running coach,

+ INJURY CLINIC

Focus on hips

MY BEST RACE

© 2025 MANCHESTER MARATHON GREATER MANCHESTER Manchester

Events

TOUGH MUDDER If you’ve never tried a

Should we all follow the 80/20 rule?

The 80/20 rule promotes running at low intensity for around 80% of your training time, with just 20% of training at a hard intensity. This method is followed by many elite athletes, so could it be the key to improving your running fitness?

SKECHERS RUNNING

Trail running PHEW, WHAT A SCORCHER!

Sabrina has some top tips for how best to deal with those mid-summer sizzly training runs and races

“AS I CROSSED THE LINE, THEY HANDED ME A PIECE OF PAPER – I THOUGHT I’DDONE SOMETHING WRONG, BUT THEY TOLD ME I’D JUST WON MY AGE CATEGORY!”

Renee McGregor

The women behind the records

Let’s take the focus off the athletes for a while. When someone takes on an awe-inspiring challenge, there are countless people behind them, keeping it all ticking along. Whether it’s physical or emotional support, the dedication of the support crew is fundamental and often goes unnoticed…

WE HANG OUT WITH Kat Lancaster

Kat , 48, from Aberdeenshire, is a substance abuse worker with teenagers in the city

STEP FORWARD WITH LEWIS

Members love being part of this Northampton-based club which raises funds for the local community and is truly inclusive

TALES FROM THE POD

Half Marathon Special

Fit at any age

Running in your... 60s, 70s & 80s

TIPS FOR STAYING INJURY-FREE OVER 60

Staying healthy and injury-free is the foundation for

Running in later life

Tips and tricks for keeping active past the age of 60

MEET THE RECORD BREAKERS

Mariko Yugeta, 65. Sub-3-hour marathoner This Japanese mother

6 WEEK STRENGTH TRAINING PLANS

Some of us can’t be bothered and others don’t know where to start, but one thing’s for sure… As a group, we runners are a bit neglectful when it comes to strength work. We’re here to rectify the situation pronto

KIT

Shoes || Clothes || Tech

NEW RELEASE SHOES

The best new shoes this summer

ESSENTIAL BRAS

Is it a sports bra or a crop top? These seemingly little details make all the difference when it comes to running

ESSENTIAL PANTS

No chafe, no movement and certainly no VPL, pretty please!

TEST

Laura wore these shorts on a hot marathon day and has loved them ever since

GROUP TEST BOTTOMS

Something for both Team Leggings and Team Shorts!

ESSENTIAL SUNGLASSES

Keep your eyes firmly on the prize with a pair of sunnies that will go the distance

ESSENTIAL HYDRATION VESTS

Don’t flirt with dehydration this summer; pack smart so you can sip on the go

ESSENTIAL TECH

The future is now: level up your running with the latest tech innovations.

BOOTCAMP

Strava cheating ||Workout|| Perfect form

Cheating the system

Do you pause your Strava when you walk up a hill? Have you ever given your race entry to a friend when you’ve got injured and are unable to take part? Like it or lump it, both are forms of cheating and when you look closer, there’s a whole lot of it going on in the running world

Summer holiday resistance band workout

You just don’t need a pricey gym membership or a full set of home weights to get stronger. A simple – and cheap - option is the trusty resistance band. Easy to store and carry, it’s the must-have accessory in any runner’s wardrobe. But what do you do with it? Don’t worry, we can help with that, too!

Perfect form Chest fly

Chest strength is good for keeping your boobs in tip-top nick, but it’s also beneficial for posture and functional fitness

BALANCE

Breath training Q&A || Race reports || Events

EVERY BREATH YOU TAKE

Functional breathing could hold the secret to being a better runner