ESSENTIAL TOPS

Hello!

ISSUE 143 || NOVEMBER 2021

This month we...

…ran further And thought about taking on an

We couldn’t have done it without…

Sophie Power Sophie is an ultrarunner and a

THE TEAM

EDITOR Esther Newman SENIOR ART EDITOR Alex Duce

LIFESTYLE

Headlines || People || Food || Kit ||

TAKING BACK OUR START LINES

Marathon runner and WR warrior Shareefa is part of a new all-female global running initiative

MASS 5K GUINNESS WORLD RECORD

Runners came together on 25 September 2021 to

A BIG PUSH TO RECYCLE YOUR RUN KIT

N ew research shows that many British runners

Help beat heart disease

The British Heart Foundation (BHF) has been appointed

This month we love...

YOUNG LIVING COCONUT-LIME BODY BUTTER £41.39, YOUNGLIVING.COM/EN_GB Just

NEW GEAR

Kit to warm your cockles. And all the other bits

Stop suffering from runner’s trots after I run hard?

Runner’s trots can come and go, but finding out what triggers it is a good way to prevent repeated bouts, especially on race day when the stakes are at their highest

HEALTH

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

3 RELAXING REMEDIES

BEST FOR A GOOD SOAK SANCTUARY DE-STRESS BATH

MYTHBUSTER

YOU NEED A CERTAIN BODY TYPE TO BEA

Nathalie Davies

A recent running convert, Nathalie did her first half marathon during lockdown

FUEL

Three quick recipes for a meal, a drink and a snack; the best protein snacks; and we investigate foods to banish the winter blues

The nerves of the coach when race day arrives

LIFE COACH Laura Fountain is a running coach,

This month’s wise women

THE GOOD ALLY NOVA REID £16.99, HQ How

CLINIC

Will increasing your step rate reduce your knee pain? We look at how cadence may affect injury

The Grand Canyon

Sue Sammon decided, aged 65, to take on a run in the magical Grand Canyon to push herself to new limits

Events

THE GRIM CHALLENGE The GRIM is one of

Should you keep resistance bands for warm-ups or use them more regularly?

Have you got a resistance band tucked away somewhere, which you’re not really sure how to use? Some runners use them as an aid to activate their muscles pre-run, while others use these handy bands much more regularly. Do they offer more benefits being used in your warm-up, or as a more regular part of your weekly training programme?

“I didn’t need someone to tell me that I could be competitive with the men; it was more that I just raced whoever was there”

People bandy about the word ‘legend’ like it’s going out of fashion, but Jasmin Paris, the first woman ever to win the 268-mile Montane Spine Race outright, is definitely worthy of that title. Let’s meet her

Countdown to your first ULTRA

Real women run ultras! Ultrarunner Sophie Power explains how you (yes, you!) can start planning your ultra journey

Into the unknown... TO DEVON, AND BEYOND!

Anna McNuff discusses why we’re hard-wired to find uncertainty difficult

All I want for Christmas is...

…Yes, we know. We all want world peace,

Running mates Because we run better together

This month, you share the ins and outs of your weekend runs, we advise on powerful food combinations and the joy of the WR podcast seems to be coming through loud and clear… Daw, thanks guys!

NUTRIENT BOOST

Smart food pairings

THE BENEFITS OF A MAGAZINE FOR WOMEN

Reader Marlise Papoutsaki says most running advice is targetted at men which is why she enjoys Women’s Running magazine

Thanks for the training plan!

Our 10K training plan helped runner Jen Bartlett, from Frome in Somerset, tackle her very first 10K race

SOLENT RUNNING SISTERS

This friendly, chatty and diverse group of women

We hang out with Jo Stone

Jo, 47 from Hull, works as an administrator and is mum to three kids – and a cat!

COACH

Winter training plan || How Itrain

GET SET FOR WINTER

You’ve got chills? And they’re multiplying? Before you

Holly Mills

Heptathlete Holly Mills has represented Team GB 14 times already, and is only 21 years old!

Thule Urban Glide 2

thule.com

KIT

Shoes || Apparel || Tech

ESSENTIAL KIT

NEW RELEASE SHOES

GROUP TEST LEGGINGS

It’s all about pockets and squats. And recycled plastic bottles

ESSENTIAL JACKETS

Give me my coloured coat, my amazing coloured coat

NUTRITION ESSENTIALS

Take steps to save the world – one snack at a time

FOOT ESSENTIALS

Be sweet to your feet and they’ll return the favour

Long-distance TEST

Holly continues to enjoy her Ghost 14s as she ramps up the mileage

ESSENTIAL TECH & ACCESSORIES

Clever kit at all price points

Perfect form Plank

Get your basic plank right and it can become a versatile exercise; try side planks, plank intervals, side tap planks, and mountain climbers

Kiprun warm winter collection

We spoke to Decathlon about the latest developments in their running apparel for women

BOOTCAMP

How to be a coach || Trail running

Be fearless. BE A COACH.

It’s a sad fact that few women runners think they have what it takes to become a running coach. But if you’re passionate about running, and about encouraging other women to run, then trust us: you’ve got what it takes!

How to… Become a coach

The nitty gritty of the application and training process

Trail running workout

CIRCUITS

BALANCE

Running through grief || Life on a plate

"I wanted to do something to mark one year on from my husband’s suicide. something that showed a way forward"

For Moire, running had always been her saviour in tough times, but when Pete died it seemed to make things worse… so she took to the mountains for solace

THE Perfect GIFT FOR Christmas...

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Gemma Merna

Actor and wellness coach Gemma has been training all year for her very first marathon

Your questions answered

The lowdown on palpitations, running-buggy technique tips and VO2 max explained. Plus, how to do strength training without using weights

THE MONTANE DRAGON’S BACK RACE

Cat Slater took on this multi-stage ultra, which proved an emotional rollercoaster

DIARY

It’s a crucial time of year for us

Allyson Felix

American sprinter Allyson Felix has won 11 Olympic medals, making her the most decorated woman in US track and field history

Anita

www.boobydoo.co.uk www.anita.com

Revvies

www.amazon.co.uk/revvies www.revviesenergy.co.uk

Women's Running

ZEROFIT

ZEROFIT.CO.UK

BEYOURHAPPYPLACE

WWW.BEYOURHAPPYPLACE.CO.UK

Bridgedale

www.bridgedale.com

BAMBOO CLOTHING

BAMBOOCLOTHING.CO.UK

allsport WOMAN

www.allsports-nutrition.com

eatlean

EATLEAN.COM

EVB

www.evbsport.com

Women's Running

Kefir

great run

GREATRUN.ORG

LOCKET LOVES

WWW.LOCKETLOVES.COM

ZEROFIT

www.zerofit.co.uk