Innholdsfortegnelse for August - September 2017 i Trail Running

Nutritionist Renee McGregor compares the natural power of raisins to energy gels for running fuel GU ENERGY GELS Each gel provides 22g of carbs plus 55mg of sodium, so are a great choice for runners trying to maintain intensity without depleting glycogen stores. During high-impact exercise, large amounts of sodium can be lost through sweat – replacing this prevents dehydration. CALIFORNIA RAISINS Providing just under 20g of carbs, these are a great way to top up glycogen stores during high-intensity or endurance exercise. They could easily be used as an alternative to energy gels, but lack the additional sodium, while the high fibre content may cause some to develop GI problems. VERDICT Made up of glucose and fructose, GU gels maximise energy absorption and boost hydration too. But raisins make…

RAISE A PRODIGY Experts at the University of Kentucky have reported that the offspring of women who ran throughout their pregnancy developed better stress resistance, faster metabolism and improved insulin sensitivity, even into adulthood. EXERCISE IS THE KEY Continuing or even starting to run as you approach the menopause can significantly lower your chances of developing metabolic syndrome, according to experts from South Korea’s genetic epidemiologic survey. The syndrome can predispose sufferers to heart disease and diabetes, but women who are regularly active have a significantly reduced risk of developing it. KEEP TRIM Excessive maternal weight gain can put you at risk of gestational diabetes, but running regularly as you embrace your bump can alleviate the risk. Research from Virgen de la Luz Hospital found mothers who exercised were on…

Dan Doherty has set a new FKT of 14:18 for the South Wales Traverse, beating Mark Hartell’s 14:42 from 1993. The linear fell-running ‘round’ is 73 miles, 16,000ft of climb and 31 summits, which the Irish, Brecon Beacons-based, Scott athlete sped across solo. “Most things went to plan on the day, although not all,” Doherty told TR. “I had a tricky crossing through a valley in the Black Mountains, which cost me 20 minutes, and a few tree branches encroaching into orifices I’d like to forget.” Dan also ran out of food and water for the last three hours. “All I could think about was a hot pub meal.” Dan says the 12th-century ruin of Llanthony Priory is one of the most scenic finishes of any round. “Cramped, tired, hungry…

WATCH IT! Enjoy the film about Karl ‘Speedboat’ Meltzer’s FKT on America’s 2200-mile Appalachian Trail: http://bit.ly/speedgoatfkt LEARN STUFF! Navigate in the hills (or even do a guided Bob Graham) on a popular course with Mountain Run. Visit www.mountain run.co.uk READ IT! Mimi Anderson’s book, Beyond Impossible: How an Ordinary Mum Became a Record-Breaking Ultrarunner www.summersdale.com GO TO IT! National Trust’s South West Outdoor Festival promises trails, tales, ales and adventure, 8-10 September www.nationaltrust.org.uk/swof BE GOOD! Donate your unwanted running kit to the excellent A Mile in her Shoes Charity, www.amileinher shoes.org.uk…

At the fourth attempt, Adam Perry failed to beat the Lake District 24 Hour record. Inov-8 ambassador Adam came agonisingly close to Mark Hartell’s 20-year-old record of 77 peaks. The 29-year-old reached 78 summits, but made it back to Moot Hall, Keswick, in 24hr 15min. Spine Race-winner Tom Hollins attempt to break Nicky Spinks’ Double Bob Graham record ended in defeat. The Inov-8 ambassador became unwell after completing one anticlockwise Bob Graham (in 22:19) and summiting three peaks on his second circuit. David Mitchell’s attempt to run a Double Cotswold Way (102 miles), to celebrate his 50th and raise money for a cancer charity, ended just short, due to heat-related problems. He managed 166 miles in 42 hours.…

Reading through the latest edition of Trail Running, I was chuffed to bits to see your #Run1000Miles challenge. Each year I set myself a personal challenge: in 2015 it was to run 13 half marathons (boxed off in December 2015 with Hardmoors Roseberry, after playing catch-up following two months’ out due to injury); 2016 was to complete as many events as I could fit in around an eight-week break due to surgery; and this year I decided I had a perfect opportunity to try and squeeze in 1200 running miles. The year started well with Hardmoors 15, where I sliced 24 minutes off my 2016 time. A couple more trail races have since been ticked off, and I’ll be ploughing through the Cartmel Lakeland Trail this weekend. My race calendar…

1 SIGN UP ONLINE Register for #Run500Miles at www.trailrunningmag.co.uk/ Run1000Miles. 2 JOIN US ON FACEBOOK Sign up at www.facebook.com/groups/ Run1000Miles and join our challenger community now! 3 DOWNLOAD THE TRACKER Visit www.trailrunningmag.co.uk/ Run1000Miles to access and complete your personal #Run500Miles progress tracker. 4 TAG YOUR SOCIAL MEDIA POSTS Use the hashtag #Run500Miles for your chance to be in the mag. 5 GET EXPERT TIPS You’ll find advice from our #Run500Miles and #Run1000Miles ambassadors in every issue. 6 MAKE 2017 YOUR FITTEST YEAR EVER! Trail Running social media and email updates will cheer you on through the miles.…

1 BULLETPROOF COFFEE Blending fresh coffee with grass-fed butter and MCT oil, Bulletproof Coffee will keep you satiated for hours and boost your grey matter, too. It’s part of a process called ‘biohacking’, which is far less futuristic than it sounds – the recipe is based on a traditional Tibetan blend for yak butter tea, which locals use to fuel their intensely active days in the Himalayan foothills. If it’s good enough for them, it’s good enough for your 10am meeting with marketing . HACK YOUR MORNING ROUTINE Those innocuous minutes currently devoted to your daily ablutions are opportunities to prime both body and mind for the day ahead, whether you’re heading into work or onto the trails. 2 While your shower is warming up, drop into a child’s pose…

What could possibly be more invigorating or rewarding than running off-road on a hot summer’s day? Well, how about running off-road while kitted out in premium running gear and under the guidance of a pro fell-running champion? Prepare to get jealous; we know we are. Earlier this year, we ran a competition in association with Inov-8, the fell-specialist shoe and apparel company, to find four committed readers ready for an epic running experience. Each would be kitted out in Inov-8 running kit, given an entry to a race this summer, and trained up for it by Ben Mounsey, a fell-running champion. We received loads of amazing entries but eventually narrowed the field to four outstanding bloggers and runners – you can find out more about them opposite. Over the coming…

Barefoot running is no gimmick – the science behind it is there to be seen. The problem is that trails generally don’t endear themselves to unprotected feet; nor, for that matter, do urban streets. In which case, minimalist shoes are your answer. They guard against brambles, roots and stones while still offering the same natural style of movement – it’s a no-brainer. FIT Although subjective, there are some good rules of thumb here: your feet swell on distance runs, so you’ll need a roomier toe box. For shorter, faster runs, you can afford a snug fit. MATERIALS A key focus for minimalist footwear is that they allow your feet to read the ground. To that end, rubber soles are often quite thin but durable, with brands like Vibram producing new…

Running isn’t always fun, at least not in the traditional sense of the word. It never really gets easier. In fact, other than those occasional days when we can’t wait to lace up our shoes, it can feel like a bit of an effort just getting out the door. But, as Dr George Sheehan, author of the ground-breaking 1978 book Running & Being, put it, “Happiness is different from pleasure. Happiness has something to do with struggling and enduring and accomplishing”. And that’s running’s magic – that transformation that happens between setting out on a run and returning. When suddenly, through the dark clouds of effort and willpower, doubt and excuses, struggle and endurance, beams the bright sunshine of pure happiness. www.wildrunning.net ROUTE FINDER Do you have a favourite trail…

This is one of our favourite runs to take in summer – roaming through picturesque Kent countryside on wide, runnable trails. It follows sections of two long-distance trails: the Royal Military Canal Path, which stretches for 27 miles from Seabrook to Pett Level, and the Saxon Shore Way, which is 163 miles from Gravesend to Hastings. It takes in an enjoyable figure-of-eight around the pretty town of Appledore but could easily be extended in either direction. Well-maintained paths allow you to take in the peace and tranquillity of the area while you run. Watch out for wildlife along the canal and across the fields – we’ve often spotted deer grazing here. It’s a great place to run on your own or as part of a group. ■ Joe and Zana,…

The Dark Peak area offers some of the Peak District’s most spectacular rolling moorland and valley views. If you’re up for a longer distance run, the Nine Edges route is a great way to experience them. Beginning with a 300-metre climb from Ladybower Reservoir up to the stunning Derwent Edge, the route follows a line of rocky gritstone outcrops above lakes and river valleys, under vast panoramic skies. It’s a brilliant introduction to distance trail running, as the terrain is steady, route finding is relatively easy and, after the initial climb, it’s predominantly flat or downhill. The Nine Edges has become such an Outside shop staff favourite it is now their annual winter challenge. During September, Edale Mountain Rescue Team also organises a fundraising event following this route. The only…

RUTH JONES Ruth investigates the foundations of good running: strong bones, p42 ROB KEMP Rob pinpoints the perils of overtraining – and how to spot the signs, p22 SOPHIE RADCLIFFE Up for an adventure? Sophie shows you how to rev up your regular run, p36 JAMES BECKINSALE Triathlon coach James demonstrates how to build speed in six steps, p72 JEN & SIM BENSON The authors of Wild Running reveal their top 10 trail routes this issue, p91 JACK HART Training editor Jack rounds up 30 fitness hacks to upgrade your daily routine, p46 /trailrunningmag @trailrunningmag /trailrunningmag tr@bauermedia.co.uk…

A shocking proportion of amateur athletes are going to extremes to beat the competition, a recent BBC investigation has found. Its survey revealed that over one third – 35% – admitted that they knew someone who had doped – i.e. used performance-enhancing drugs – while half agreed that the use of such substances was rife in competitive sport. We wholeheartedly encourage training hard and enjoying the thrill of competing to reach the finish line first, but doping is proven as a dangerous and unethical practise. Don’t do it.…

Great Britain trail runner Katie Kaars Sijpesteijn has run a second-fastest ever woman’s Bob Graham (BG) round, in a time of 17:57. “I thought a BG was something for fell runners and that I was more of a trail runner,” the Team Mountain Fuel-athlete told TR. “Then last year I did the UK Skyrunning series, Tromso and Glen Coe, absolutely loved them, and decided to give the BG a go.” With partner Casper, who ran the BG with her, Katie spent several weekends on the course. “I never think of it as training,” she says. “It’s a pleasure spending days out in the hills with friends and family.” With the Trail World Championships just six weeks away, Katie wanted to achieve a good run without wearing herself out. “We set…

Nicky Spinks celebrated her 50th birthday in inimitable style, with yet another fell-running record. The Inov-8 ambassador ran a new fastest women’s time (11:02) on the Joss Naylor Challenge, eclipsing the previous best by over an hour. The Joss Naylor, only open to those 50 and above, includes 30 summits, 17,000ft of ascent and around 48-50 miles, finishing next to Joss’s house. “It was an unforgettable day,” Nicky told www.inov-8.com. The cancer survivor and serial record-breaker set off on a 11:59 schedule, but was 57 minutes quicker, accompanied every step of the way by her dog, Wisp. And Joss met her at the finish. “His wife was cross with him because he nearly missed us. He’d been watching another race. He’s been a hero of mine for many years, so…

‘Not since my very first marathon had I questioned whether I’d finish’ This September, I’m getting married to a non-runner. A non-runner who loves me enough that he’s run not one but two marathons. I used to joke that the perfect proposal for me would be mid or post-marathon, incorporating what I love with someone I love. Well, that didn’t happen, but this year, my long-suffering fiance, Tom, let me run the London Marathon alongside him. I promised to pace him to a PB, a sub 4.30 marathon, which with a best time of 3.49, shouldn’t have been too much of a problem for me… Except for the fact that I’d already run the Boston Marathon that week, and raced it going for my own PB. Sadly, things didn’t go…

1 EAT CALCIUM-RICH FOOD Calcium is essential for our bones because it gives them strength and rigidity. The human body contains about 1kg of calcium, with 99% of it found in our bones. Eat plenty of dairy, such as yoghurt and cheese, sardines or, if you’re vegan, green leafy vegetables, almonds, dried fruit, pulses and soya protein, which are all great sources of this vital bone mineral. 2 SOAK UP THE SUN The body needs vitamin D to regulate the way it uses calcium, ensuring bones remain strong. Regular running outside exposes you to the sun’s ultraviolet light, forming vitamin D3 in your skin. This is then carried by your blood to organs, which convert it to an active and useful form of vitamin D. Foods such as oily fish,…

Energy gels might be a staple of your race-day set-up, but sports supplements still get a pretty bad rep when it comes to off-road running. True, sticking to home-grown or organically-sourced natural food will boost your intake of essential nutrients and ensure that your meals remain free of unhealthy salts and sugars. But to extrapolate that dietary principle to avoiding all ‘processed’ food sources could potentially hamper your own athletic performance. The supplements we’ve listed here are as clean and green as they get, and are made using responsibly sourced ingredients and cutting out any ‘protein matrixes’ that belong in a seedy, 1980’s muscle gym reception. Jack Hart investigates the most powerful – and organic – products on the market… Motion Nutrition Organic Roasted Peanut Vegan Protein Protein powders from…

Back in January, we launched #Run1000Miles – our challenge to you to run 1000 miles over the course of 2017. So far, over 4000 people have signed up and pledged to make 2017 their fittest year ever. You only need to glance at our dedicated Facebook group to see the enthusiasm and community you guys have generated. But what if you missed the boat? Well, never fear. #Run500Miles is our accompanying challenge for anyone looking to start now – to run 500 miles before the end of the year. It sounds a lot – and it is, hence the challenge – but as our dedicated challengees have proven so far, it is more than achievable. Not only will you be joining this amazing group of runners, you’ll be declaring publicly…

SMARTWOOL MERINO 150 BASELAYER SS 140g Men’s M www.smartwool.com £57 This tee is made with 87% merino wool spun around a nylon core; this increases durability but keeps a natural fibre against the skin. Merino offers good temperature regulation, doesn’t smell and breathes very well, so it’s a great fabric to run in. It’s cut looser than the other tees on test, which makes it nice to wear casually as well. VERDICT An excellent active lifestyle tee, for running or socialising. SALMING SS TEE 100g Men’s L www.salming.com £38 This polyester running tee from Swedish brand Salming has a stylish athletic cut and bold, branded graphics. If you like the design then it’s a reasonably priced, lightweight tee, which wicks well and has an open mesh-type construction that helps keep…

We live in a consumer-driven world where the demand for cheap clothing is being met at the expense of our health and that of our planet. Chemicals and plastics cause illness and pollute water sources; poor welfare standards infringe on human and animal rights; mountains of waste piles up… But as consumers we also have the power to drive change for good, by making informed and responsible choices. YOU CAN MAKE A DIFFERENCE When searching for ethical kit, take these things into consideration… ENVIRONMENT Look for: Recycled fabrics that turn waste, such as plastic bottles, into new clothing; Soil Association certification, eliminating toxic chemicals in manufacture; Bluesign accreditation, guaranteeing sustainable production; waterproofing that’s free from harmful PFCs; and 1% for the Planet labelling, where 1% of sales are donated to…

Running over varied terrain from disused tramways, stony tracks, sheep trods and boggy sections, the great joy of this route is undoubtedly covering a large expanse of wild Moorland – it’s a true journey. Dartmoor is steeped in myth and legend, and it’s fantastic to run past the dramatic tors and lose yourself in vast areas of open ground far enough away from roads to have a genuine feel of the wilderness. Starting and finishing at Okehampton railway station and following tracks south through the heart of the north moor towards Postbridge, the return is across open moor and offers optional detours to Dartmoor’s highest point – High Willhays and Yes Tor. This circular route is a great training run for anyone attempting the Dartmoor in a Day event, but…

This circular run, of an almost perfect marathon distance, takes you on a tour of the beautiful Forest of Arden in Warwickshire. Helpfully, the route is waymarked in both directions. An anti-clockwise loop leads through Ullenhall before heading towards Studley, passing the impressive 19th-century Studley Castle. The route follows the River Arrow to Coughton and the 16th-century Tudor house, Coughton Court, owned by the National Trust. Finally, it winds through the pretty market town of Alcester, the leafy woodlands at Oversley and Spernall Park, and returns to Henley-in-Arden. ■ Jen and Sim Benson www.wildrunning.net GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNING MAG.CO.UK/ROUTES In association with…

Grizedale Forest, which is managed by the Forestry Commission, is situated in the Lake District between Coniston Water and Lake Windermere, and it’s a fantastic place to explore. The terrain is varied, with sweeping forest roads and gnarly technical rights of way that climb and descend, offering plenty for the off-road runner to get their teeth into. The extensive network of trails allows you to lengthen or shorten routes, which is great if you’re just starting out, and the way-marked routes are fun to follow if navigation isn’t your thing. Look out for great views on the west side of the forest and the many pieces of artwork that are scattered throughout, to inspire your run along the way. • Rachael Morgan Forestry Commission www.forestry.gov.uk/grizedale GET THIS ROUTE ON YOUR…

DAY2 START: THE SOUTH RIDGE The return leg of this two-day adventure follows the southern ridge. It’s a munro bagger’s dream; a continuously high-level, runnable route taking in seven munroes on one amazing ridge and the terrain Jon Broxap chose for his 24-hour munro record. Day two is also extendable and we recommend taking Sgùrr na Sgine and The Saddle on the south; you could easily continue along the ridge and there is plenty of scope for a second camp and a third day’s running. On your return to Shiel Bridge, the Kintail Lodge Hotel offers great food and accommodation if you wish. ■ Alexander Beaven, Trail Running readers HOW TO DO IT GET THERE If you’re driving there’s parking at the Shiel Bridge. Otherwise, take a train to Fort…

What? Barre classes strengthen muscles using isometric holds, centred on classic ballet moves like pliés and arabesques. Focusing on correct form and muscle recruitment rather than dancing, they help increase strength in upper legs and glutes. Why? Strengthening legs and core muscles will help you avoid injury out on the trails. Where? Try Barre Core for this new cross-training phenomenon, with classes held across England www.barrecore.co.uk…

US-based, British ultra-runner Ryan (who finished 8th at UTMB in 2015) ran the second-fastest ever Bob Graham (BG) round in May. His 14:17 is just 24 minutes shy of Billy Bland’s 35-year-old record. How was your BG prep? I spent eight months perusing maps, route options, reading accounts and building the ultimate, nerdy spreadsheet. I tried legs 2, 3 and 4 in winter, with more recces a few days before the attempt, which wasn’t ideal as far as rest goes, but gave me confidence in my route choices. I had special La Sportiva shoes made, to try and fuse a shoe that would perform equally well on boggy fells and rocky fields. Were you after the record? Yes. Overall, I think I executed things well, but I was unable to…

Beth Pascall has set the second fastest woman’s time for a Paddy Buckley round (61 miles, 28,000ft of ascent, 47 summits, in Snowdonia), of 18:50. “I enjoyed most of it,” said the Raidlight athlete. “But there were times I wanted to chuck my shoes in the bog.” Four-time World Ironman Champion Chrissie Wellington ran her first ultra marathon, the inaugural Race to the Tower, winning the women’s race and placing third overall. A Mexican woman has won a 31-mile ultra wearing sandals made from recycled tyre rubber. She’s from the Tarahumara tribe, made famous in Christopher McDougall’s Born To Run.…

YOU’VE BEEN EMAILING Send your thoughts to tr@bauermedia.co.uk Good news travels On 10 May, my husband James and I set off from Land’s End to run 1200 miles on trails to John O’Groats. Running around 30 miles daily, our aim was to share a good news story each day from whatever area we were in, via social media. We hoped to raise awareness of all the good things people are doing across the length of Great Britain, and inspire others to have a positive impact on the world. Visit www.facebook.com/runholders. Mina Holder, via email ONE TO WATCH Stuck in a dull, grey office yearning for the trails? Then lean back on your lunch break and join Alastair Humphreys as he spends a day running in Lakeland hills. We…

1 KEEP IT SIMPLE Don’t over plan your microadventure so much that it becomes overwhelming – you won’t do it. Just get out there and try it! 2 SHARE THE JOY (SOMETIMES) Head off with willing friends, by all means, but wild camping on your own can also be really liberating, and an extra-special experience. 3 RESPECT THE PLANET Make sure you know the law around wild camping. Aim to set up camp late and depart early, and never leave a trace. 4 COMFORT IS KEY Invest in good-quality kit – being warm and comfortable will make a huge difference to your overall enjoyment of the experience. 5 PACK LIGHT Don’t pack too much as it will feel burdensome. It’s only one night – you don’t need much. A beanie…

13 WALK ‘N’ TALK Standing up from your desk only to sit down again in a boardroom isn’t what your mind or body need, nor is it going to make for a productive discussion. Take your meeting outside and walk as you talk, instead. Admittedly, this will only work for a meeting between two or three people, but an active body makes for a dynamic mind and you’ll experience greater creativity on the move. Not to mention the increased step count on your oft-maligned Fitbit. Pimp your desk As much as we’d like to deny it, most of us spend much more time at our desks than we do running around in hills. The silver lining is that it’s remarkably easy to transform this working space so that it helps…

ASK THE EXPERTS Email your questions to tr@bauermedia.co.uk or send a message over social media to get your training queries answered by the pros. SALLY WALLIS 2017 Illuminator female champion, mum and copywriter www.sally walliscopywriting.com JONNY JACOBS Strength coach and endurance athlete www.everyday-athlete.co.uk GEORGIA HEAD Nutritionist for Fresh Fitness Food meal delivery service www.freshfitnessfood.com JENN GASKELL 2015 Dragon’s Back Race finisher and Montane athlete @jenngaskell PAUL HOBROUGH Physio to Steve Cram and founder of Physio & Therapy UK www.physio andtherapyuk.co.uk Q How can I up my weekly miles without getting sore legs? Dan Haw, via Twitter A Delayed-onset muscle soreness (DOMS), occurs after workouts that are unusually intense. But you can minimise the pain with experienced runner Sally Wallis' golden tips: 1 BUILD UP THE MILES Increase your distance slowly…

OUR EXPERTS We use in-house and independent experts with sports and exercise science backgrounds and many years of trail-kit testing under their belts so you can trust our kit reviews. JEN AND SIM BENSON Authors of Wild Running, married couple Jen and Sim test out hi-tech tops for warm-weather running, p80. HANNAH JAMES Try before you buy? Gear editor Hannah already has. Read her round-up of all the latest trail-running kit, p77. JACK HART Training editor Jack steps up to the challenge of putting minimalist running shoes through their paces, p84. KELLY LUCAS Ultra runner Kelly strides out in the top shorts for comfort and style on the summer trails, p89.…

TOTAL OXYGEN OLYMPUS 180g 110g Women’s S £60  www.totaloxygen.com British brand Total Oxygen works with European designers and UK/Portugal-based manufacturers to make stylish sportswear. Designed for mountain running, the Olympus tee has an athletic look with a quarter-zip and bold branding. The Clima Core polyester fabric is cool, smooth and great to run in, with a breathable mesh strip down the back. VERDICT Great looks and performance; European designed and made. RAIDLIGHT PERFORMER XP TOP 115g Women’s S £50  www.raidlight.com Lightweight, breathable, feature-packed and made from 100% recycled polyester, this could be the only technical tee you ever need. Rear mesh pockets easily fit a windproof and a soft flask. There’s a locking front zip for venting, a whistle, reflective detail and a rubberised hem to keep it in place.…

RAIDLIGHT STRETCH RAIDER LADIES SHORTS 105g £40  www.raidlight.com Lightweight and tight – these are classic mountain-running shorts. Made of a breathable, recycled polyester, they dry out quickly when running in hot conditions. There’s no zip pocket, but the two side pouches are just right for energy gels. They sit high on the waist but the adjustable waistband is comfortable. VERDICT Perfect if you like to race light and tight! DARE2B SUCCESSION SHORT 100g £13  www.dare2b.com These bargain shorts are packed with features, including a windproof- and water-repellent outer layer, built-in briefs, and a good-sized pocket. They also come in some nice, bright colourways. The elasticated waistband isn’t adjustable, though, so it's worth trying them on for sizing, as it can feel a little tight. VERDICT Bargain trail shorts, but check…

Starting with a breath-stealing loop of South West England’s very own Grand Canyon, Cheddar Gorge, this run offers a bit of everything, from sea views to forest-fringed single-track, open moorland and waterfall crossings. Watch foot placement carefully while skirting the rim of the gorge – where the exposed trails tip-toe close to the precipitous and picturesque edge of the UK’s highest inland cliffs – but keep your eyes peeled for wild goats, deer and circling raptors too. Tracing sections of the newly invigorated Mendip Way, the route rounds Black Down, the tallest of Mendip’s magnificent mumpy bumps, and descends through the woods of Rowberrow Warren, before legging it along a limestone link opposite Burrington Combe and returning through fields to iconic Black Rock. Sections of this route will feature in…

This is a glorious tour of the Gower Peninsula’s Rhossili Bay – a three-mile stretch of golden sand surrounded by peaceful, rolling countryside. It starts out on a section of the Wales Coast Path along Rhossili Down, with breathtaking views from the summit, the Beacon. Return along the wide, sandy crescent of the beach. To extend this route you can add an extra loop down towards Worm’s Head, which can be reached at low tide; be careful not to get stranded. This run is a great introduction to the area and good training for the Endurancelife CTS Gower on 11 November, 2017. The event includes a 10k, half or full marathon, and an ultra, on the stunning coast path and inland sections of the Gower Peninsula. ■ www.endurancelife.com GET THIS…

This is a stunning route, which provides outstanding views over the Isle of Eigg, across the cliffs above Cleadale, where very few people venture and the white-tailed eagles soar. This route crosses croftland through the township of Howlin before climbing 1000ft up the zigzag path. From the top of the cliffs, the track winds above the Cleadale crofts and provides amazing views over the Cuillins of Rum and Skye. The run finishes above your start point, where an exciting little scramble leads you down the cliffs to the most scenic washing line in the Hebrides, outside Lageorna guest house. Eigg has lots to explore and one of the best wild camping spots in Scotland – why not stay and try some of the excellent mountain biking or sea kayaking while…

When better to race than in the summer? Spring, autumn and winter all have a lot going for them, let’s not forget that, but summer… summer is special. There’s an energy in the air that only accompanies prolonged sunshine – scarce in Britain, true, but bear with me – and an awakening deep in the primal recesses of the mind to get out and revel in the open air. It’s why we sit staring longingly out of the office window, hoping for a chance to cast off the shackles of desk life and run free. Well, that very same freedom comes from running off-road – in nature. Whether it's an evening 5k or a more serious weekend challenge, make sure you live summer to its fullest this year. WHERE’S MY…