FOCUS ON: CARBOHYDRATES

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ISSUE 133 || JANUARY 2021

HEADLINES

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

RUSSIAN ATHLETES’ HOPES RAISED FOR TOKYO 2021

The five-year suspension of Russian athletes from competing

HEALTH EXPERTS WARN OF VITAMIN SHORTFALL IN PLANT-BASED DIETS

The Health and Food Supplements Information Service

Glasgow to host 2021 British Athletics Indoor Champs in first real-life meet

The British Athletics Indoor Championships will take

This month we love…

£8.99, lookfantastic.com Recreate the summer vibe with

NEW GEAR

New year, new treats: perk up your motivation with a little something for you

Improve my cardiorespiratory fitness?

Cardiorespiratory fitness (CRF) refers to the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during activity. Improving your CRF, and the heart’s ability to deliver oxygen to the working muscles to generate oxygen, results in increased performance

HEALTH

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

Janet Fellowes

She may have started running in her mid-40s but Janet’s tally of achievements is very impressive. She has plans to run a marathon in all seven continents, with just South America and Antartica left to do

FUEL

It may be January and you may still feel like a stuffed turkey, but it’s important to keep fuelling your winter runs and training plans

The language of love

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

CLINIC

To stretch or not to stretch? It’s a divisive issue, so we thought we’d take advice from an expert. Read on to find out if, why and how to stretch…

MY BEST RUN

I’m lucky to live on the Leicestershire Round, a 100-mile

Should I run when I have shin splints?

Unfortunately shin splints, which present as pain along your shin bone at the front of your lower leg, is extremely common in runners. If you’re suffering from this condition, should you keep on running?

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Born to RUN

Jenni Falconer talks to us about running and how it’s been a constant companion through numerous important life stages, from her uni days to her full-time presenting career, through pregnancy, motherhood and beyond

Start running in 2021

Whether you’re embarking on your first ever C25K, you’re returning to exercise after a break, or you have numerous parkruns under your belt, our 2021 guide to running will help you fall in love with, or rediscover your passion for, running

Essential kit

We recommend this essential kit to get you started

INJURY IT’S A D.I.Y JOB

No one knows your body like you do, so start building your injury toolkit now. Anna McNuff explains

Decathlon Kiprun KS Light

Decathlon is famed for its value, but the technology and design behind the kit is equally astonishing

Win! A PAIR OF BROOKS ADRENALINE GTS 21

Enter our brilliant competition to win a pair of the newly launched Brooks Adrenaline GTS 21, worth £120!

Herbal health Plant power

CBD could be the superstar ingredient you need to take your training to the next level

Running mates Because we run better together

This month you tell us how you started your own running club, why you planted hundreds of acorns when your race was cancelled, and what you feel about heading out in winter

Your questions answered

Here to tackle niggles, from run-walk naysayers to safe snow running and inspiring your kids to run. And how a cuppa after a run can cure the winter chills

DIARY

Hey, you lot out there! The time has come, the gong

Hannah Cockroft

Hannah is a British wheelchair racer who holds the world records for the 100m, 200m, 400m, 800m and 1500m in her classification as well as winning five Paralympic golds

18 apps YOU NEED TO DOWNLOAD NOW

Want to ace your New Year fitness goals? Turbocharge your training with our pick of the best apps

10K TRAINING

Whether training or racing, the 10K distance is a crowdpleaser. With this suite of training plans, we’ll have you race-ready for that perfect 10 in no time

Carla Molinaro

Carla, 35, is an elite ultra runner, running coach and adventurer. When writing this, she was attempting to break the 874-mile Land’s End to John o’Groats female record. Spoiler alert: she only went and did it, beating the previous record by 10 hours!

ESSENTIAL KIT

Our testers have gone the extra mile in this month’s latest shoes

ESSENTIAL NUTRITION

Our roundup of this winter’s best nutrition to keep you fuelled for longer

ESSENTIAL WINTER WARMERS

Baby, it’s cold out there. Tog up in these must-have winter warmers

ESSENTIAL ACCESSORIES

Keep warm on your winter runs with these beauties

ESSENTIAL YOGA MATS

Face down on a sweaty mat? Perhaps it’s time for a new one…

GROUP TEST BASE LAYERS & TIGHTS

Brr-ighten up winter with these bobby dazzlers

ESSENTIAL TECH

£22.49|amazon.co.uk Tester Sue

Own your period

What’s the one thing that will help you manage your mental health, navigate your work/life balance more easily, and transform your training? Understanding your cycle, that’s what

Speed up your metabolic rate and improve your running

This equipment-free workout is perfect for when you can’t get to the gym. It will increase your metabolism and preserve muscle mass so you’re ready to tackle spring with a spring in your step

Glute bridge

The ideal rehab exercise if you’re suffering from Runner’s Knee

Erin Moroney

Erin, the founder of Nibble, an award-winning low-sugar snack ideal for runners, follows a low-GI (glycaemic index) diet to manage her blood sugar levels