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This month we...

…took on our first 5K With our ultimate

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With you every step

Women’sRunning is your community: a supportive place

ON THE COVER

Kit: Brooks Photography: Joseph Branston 24 Warrior Long-time

We couldn’t have done it without…

Emma Kirk-Odunubi Emma is a sports scientist and

THE TEAM

SENIOR EDITOR Esther Newman SENIOR ART

Are running shoes enough to protect our feet and joints from high impact?

Our experts discuss whether we should consider adding an extra insert into our running shoes to increase shock absorption or whether shoes alone – even minimalist ones – are better for you

NEW YEAR, NEW PERSONAL GOALS

Our new columnist is here to answer your pressing running concerns; no question too silly, no puzzle too tricky. Let’s begin!

Jenni Falconer

With her infectious enthusiasm for running and her brilliant podcast, Jenni Falconer has been an inspiration for many of us for years. We caught up with her to talk about her training, and also to share her advice for all of us embarking on that 26.2 for the first time in the spring

Jenni’s essential kit

Must-haves for when Jenni is out running

How to fundraise

{ without the stress }

My fundraising

Mollie Hawes, 35, a retirement communications specialist from

Show me the money

Top fundraising tips

COACH

How to run 5K || Spring half plan

My MARATHON

Taking on a Marathon is the experience of a lifetime. But we know only too well how nerve-wracking it can be in the days (and hours) leading up to the event. We asked the most inspiring women in running to tell us what they would tell themselves ahead of their first marathon, to get you pumped before stepping on to the start line. We believe in you!

JOIN TEAM MIND

Every year one in four of us will have a mental health problem. Everyone should get quality mental health care when they need it, and when you raise money for Mind, you’re helping make that a reality

Hello!

ISSUE 181 || JANUARY 2025

PROJECT POWER TACKLES SPORT DECLINE IN TEENS

While lots of kids become more sedentary and less sporty as they reach pubescence, the problem is more acute in girls. A new campaign aims to support girls back into sport and PE

Want to play? Have to pay...

I t seems almost incomprehensible, but both

TCS SYDNEY MARATHON BECOMES THE LATEST ABBOTT MARATHON MAJOR

If you love collecting your Marathon Major medals,

This month we love...

ANCIENT +BRAVE TRUECREATINE+ £26, ANCIENTANDBRAVE.EARTH Formulated with

NEW GEAR

New products to make sure you stay warm and safe on your winter runs

KNOW HOW MUCH PROTEIN I SHOULD BE EATING?

Protein requirements for women vary depending on age, fitness abilities and hormone function

ALMONDS MAY IMPROVE R ECOVERY AFTER EX ERCISE

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

3 OF THE BEST DRINKS

REIGN STORM ENERGY DRINKS BESTFOR GOOD BACTERIA

MYTH BUSTER

X ICAN’T KEEP UP MY TRAINING IN WINTER AS IT’S TOO HARD TO FIND THE ENERGY TO RUN!

Lianne Milner

Lianne Milner, a personal trainer and corrective exercise specialist, recently finished second in the Chester Marathon with a 12-minute PB!

FUEL

The latest nutrition to nourish your body and fuel your running

THE BEST... VITAMIND Ḋ ENHANCER

It’s difficult to get the recommended 10mcg of

EAT WELL

HowcanIobtain morediversity inmydiet?

MEAL MATHS

Stuff pitted dates with nut butter and roll in chocolate and nuts for a satisfying sfying protein treat

HARNESS YOUR MOTIVATION

LIFE COACH Laura Fountain is a running

This month’s wise women

THE FEEL GOOD FIX:BOOST ENERGY,IMPROVE SLEEP AND MOVE

Morton’s Neuroma

There are many causes of this chronic foot pain, from bad shoes to low cadence. However, once you’ve got it diagnosed, it’s relatively simple to treat

Great City Race

Cat Rawsthorne, co-captain of the Standard Chartered running team, looks back at last year’s Great City Race, a fundraising run in London

Events

BEYOND THE ULTIMATE JUNGLE ULTRA Get ready to

THE BIG QUESTIONS

Running mates Because we run better together

We organised our own ‘great south run’

Pound Hill Pounders stepped in to host its own version of the cancelled race – in Crawley!

Georgie Duffield

Georgi Duffield is a 29-year-old account director from Nottingham

CITY OF BIRMINGHAM STRIDERS

This friendly club encourages members to run their way to fun, fitness and good mental health – whatever their level

THE EXPERTS

Dr Linia Patel is a runner, performance

Your questions answered

Unpacking perimenopausal weight gain, how to run longer, and the best running forums. Plus, how to boost your immunity before a marathon

THE GREAT WILDERNESS CHALLENGE

SCOTLAND

MANCHESTER HALF MARATHON 2024

Emma Sturgess took on the famous f lat half last October and found the sky was bright, the air cool and the crowds full of warmth and exuberance

DIARY

Brace yourself for a race diary full of

CATHERINE DEBRUNNER

Swiss athlete Debrunner won five – yes five! – gold medals in the Paris Paralympic Games, making her the most successful athlete of the games

Run Your First 5K

Hello, newbies! In you come; sit down and make yourselves at home. Welcome to the 5K club, the world’s best club for women! We’ve got all you need to know about smashing your very first run challenge…

Hannah Eden

Hannah began her fitness journey as a CrossFit athlete. She is now an iFIT ambassador, trainer and new mum, in training for her first Ironman

MARATHON SPECIAL

How to run a marathon || Expert

THE BIG DAY

The culmination of months of training, the day you’ve been looking forward to and the reason for all that hard work. Now go out and enjoy it!

Should you go ALCOHOL-FREE?

Wondering if it’s worth taking a break from alcohol in order to help to turbocharge training? We dive in…

WHY I GO BOOZE-FREE

Sarah Campus, a women’s PT, avid runner and founder of ( ldnmumsfitness.com ) has found that giving up alcohol when she’s training for races turns her into a better runner

3 WAYS TO ELEVATE YOUR JANUARY TRAINING

• INCORPORATE STRENGTH TRAINING Adding strength exercises

How to... RUN A MARATHON

If you’ve signed up for a spring race and have all the nerves, fear not! Our complete guide busts marathon myths and maxes out on motivation

Pre-race PHYSICAL PREPARATION

You’d think a marathon training plan would just be run after run after run but no… it’s a bit more complicated than that

Race day THE DAY BEFORE

Be prepared, eat a lot and rest. The day before the big one is not the time to pound the high streets looking for retail therapy or sightsee a new city

Mental preparation

The main thing to remember when you go

Post-race day RECOVERY

Something that’s left off marathon training plans but is very much part of the process: what’s next once you’ve crossed the finish line?

YOUR FIRST MARATHON TRAINING PLAN

Build the endurance, speed and strength you need for your first 26.2 miles – and all without getting injured – by following our 16-week training plan

KIT

Shoes || Clothes || Tech

JANUARY KIT

NEW SHOES

ESSENTIAL BRAS

It’s time to test sports bras; a tricky one to nail, but get it right and you have our hearts forever r

GROUP TEST LEGGINGS

From capris to thermals and plus-size, they’re all here

ACCESSORIES ENERGY GELS

Laura Fountain gets her laughing gear around the group test of gels. All products were supplied by xmiles.co.uk

ESSENTIAL TECH

It's not all lycra and foam when it comes to must-have run kit…

Long-distance TEST

Esther has been in love with these shoes since September

GROUP GOALS

When Minreet found a love for running, she wanted to share it with other Asian women in her community

STRENGTH FOR BEGINNERS

Start the new year, and your new exercise routine, the right way Workout created by: Anne-Marie Lategan

CHAIR A-Z

Perfect form

Balance

Alcohol and running || Q&A

SPORTSHOES

sportshoes.com

Women's Running

BOOT CAMP

WOMENS RUNNING

womensrunning.co.uk

MIZUNO

Yeo Valley

YOUR BEST RUN YET

BEET-IT

WWW.BEET-IT.COM

WIN! A RUNITUDE PORTABLE HOT SAUNA TENT

PUSH YOURSELF FURTHER!

HARRIERRUNFREE

HARRIERRUNFREE.CO.UK www.reviews.co.uk/company-reviews/store/harrierrunfree.co.uk