Innholdsfortegnelse for October - November 2018 i Trail Running

Tight fit They might not be everyone’s go-to fashion item, but it seems lower-leg compression sleeves may improve performance. Scientists at Jena University Hospital put 22 active men on the treadmill at four different speeds and found the sleeves reduced muscle activity and decreased energy cost between 4-16%. The biggest advantage was found at 2.8m/s (about 9min 40sec/ mile pace). Padding problems Minimalist ‘barefoot’ sandals have become common in recent years, mimicking the traditional shoes made by the Mexican ultrarunning tribe Tarahumara. However, scientists at Harvard found they could double the stress on your bones versus running barefoot, because the protection they provide encourages you to put more weight on your feet. Maxing it out ‘Maximal’ running shoes that provide up to around 33mm of stack height in the heel…

What? A combo of three minerals, plus two conditionally essential nutrients (CENs), has been found to reduce average times on a three-mile run from 26.5 minutes to 25.6 minutes. How? The compound included forms of iron, copper and zinc, plus two other nutrients – carnitine and phosphatidylserine. Scientists are working on a commercial form of the combination that’s expected to cost £26-30 for a month’s supply. Why? “We know young women often have micro-deficiencies in nutrients and that those nutrients play a role in how cells work during exercise,” said Robert DiSilvestro, lead author of the project. It isn’t yet clear if the supplement would have the same impact for men.…

1930s Scottish runner Jock Semple, better known for being the race director who tried to pull female running pioneer Kathrine Switzer off the course in the Boston Marathon, was favourite going into the 1934 edition of the iconic race. However, a 2-inch thick steak just before the race – apparently not unheard of at the time – was followed by problems late on for him. 1960s Runners were already appreciating the folly of Semple’s approach and realising that carbs were important. But a paper in 1967 by Gunvar Ahlborg became one of the most significant in sports science history, confirming the link between glycogen storage in muscles and endurance. The era of carb-loading had begun. Initial advice was to deplete stores by undergoing a hard workout seven days out, then…

Serial record-breaker Nicky Spinks has become the first person known to run a ‘Double’ Charlie Ramsay Round. The Ramsay is a 56-mile challenge in the Scottish Highlands, including 24 Munros and 28,500ft of ascent, which has had only 123 completions. Technically the 51-year-old had to complete the circuit twice within 48 hours. She was on target for some 30 hours, but two hot days and a mix-up with supporters put her behind schedule. “There was no way I was going to abort,” she told TR . “I felt a bit miserable, but there was nothing wrong with me.” Despite being on her feet for two days and two nights – with no sleep – Nicky pushed on to finish in 55hr 56 min. “I had an incredible weekend running with…

BOOK IT! The 2018 Kendal Mountain festival runs from 15-18 November with amazing adventure films, enthralling speakers and outdoor fun, including a cracking trail race. mountainfest.co.uk READ IT! Emelie Forsberg’s new book Sky Runner: Finding Strength, Happiness, And Balance In Your Running includes expert training tips and beautiful photography. emelieforsberg.com EAT IT! Sick of sugar snacks when trail running? Then try Longhaul’s natural, tasty, nutritious, savoury food pouches, such as turmeric chicken. longhaulendurance.com PICK IT! Plogging is a ‘rubbish’ way to get fit (arf). It’s a combination of jogging and litter picking; it’s all the rage at the moment (see story above) and we should all be doing it. READ IT! For anyone interested in feats of endurance and how the mind works, Alex Hutchinson’s Endure: Mind, Body and the…

Fell running legends including Joss Naylor have written an open letter to the Fell Runners Association (FRA) asking for a ban on the use of GPS navigation in races. Colorado’s Hardrock Hundred ultramarathon disqualified two runners for the first time in its history. Racer leader Xavier Thevenard was thrown out for receiving assistance outside a check point; and Dime Feinhaus for cutting the course, although without “malicious intent”. A trail runner was detained for two weeks after accidentally crossing the border from Canada to the US. The 19-year-old French citizen, on holiday in Canada, ran along a beach and into the US – and a lot of trouble.…

Penny Oliver What do you do to celebrate turning 50? I ran the Lakeland Trails Marathon a couple of years ago, so that was out; so I decided to run around the 16 biggest lakes in the Lake District, as much as possible on trails. Windermere is the longest at 40 miles off-road – I think that one will get left until near the end and broken up into two stages! Daniel Gritz I wanted to do something challenging to mark my 50th birthday, so I set a goal of 50 races in the following year. I’m only two races in (Adderbury Three Spires and Wycombe 10k) but loved both and am looking forward to the next 48! I’m also hoping to raise some money for Alzheimer’s Research as I…

As part of the first ever National GetOutside Day, which aims to get 1 million people active outdoors across the UK on Sunday 30 September, we want you to go running then tell us how far you ran! We’ve teamed up with Ordnance Survey, who have a huge variety of events you can take part in by registering at www.os.uk/getoutsideday. Or, as we know you like nothing better than just going out and exploring, tell us all about it on our Facebook page. Who knows how many miles we’ll collectively hit that day – but one thing’s for sure, it’ll be a lot! As Ordnance Survey say: “There’s no better time to put down those screens and spend quality time with the family. The outdoors is free, the benefits are…

Eight years ago my GP said: “I hope you don’t have anything planned beyond the next ten years, Mr Arthur”. So one morning I dragged myself out of bed, walked up the hill next to our house and ran about half a mile through the woods to home. My aim was to build up to running a three-mile loop without stopping. I did that by the end of the summer. I started running up the hill rather than walking, ran my first half-marathon, completed the London marathon and now have four ultras under my belt. Eddie Arthur Six years ago I smoked 25 a day, ate what I wanted and drank too much. One day I looked in the mirror and didn‘t like what I saw. My eldest, who was…

One of the joys of trail running is discovering new places and different landscapes, so challenging yourself to race in some of the world’s most extreme environments can provide the perfect opportunity for a once-in-a-lifetime experience. From the lows of California’s Death Valley to the heights of Everest Base Camp, seeking out a new environment adds an extra challenge to your running experience, requiring you to deal with elements beyond just covering the distance itself. Extremes of climate, gradient or terrain all provide different conditions to explore the limits of your own physical and mental abilities. These seven races – based all around the world – will take you far beyond your comfort zone and create memories that live with you forever. SALOMON GLEN COE SKYLINE, SCOTLAND The Glen Coe…

18 th  century As early as the 1700s, English runners start developing lighter shoes. Made from thin leather, those early designs need regular care and maintenance. 1920 Adolf Dassler begins making athletic shoes, focusing primarily on running spikes for athletics. In 1936, Jesse Owens wears Adidas shoes to compete in the Berlin Olympics. 1960 Legendary Ethiopian athlete Abebe Bikila wins the Rome Olympic marathon barefoot in world record pace. Four years later, he sets another world record while wearing shoes. Cue debate... 1962 Phil Knight and Bill Bowerman found sports giant Nike – originally named Blue Ribbon Sports – basing their designs on Bowerman’s waffle iron experiments and selling shoes from the back of a car. It’s the start of the cushioned heel craze. 1989 Reebok debuts its new…

Nick Thorley was encouraged to start running when his sister bought him a pair of running shoes, but it was 18 months before he used them when a friend offered to run with him. A few months later he went for a drink with another friend – Tim Vincent, who had been running for 10 years – and him he’d started therapy for an addiction. “I was in the worst place I’d ever been,” says Nick. “I told Tim I’d done a bit of running and that I’d like to do more, and wondered if I could do a half-marathon the following year. Tim said ‘you could do a marathon this year’.” They completed Nottingham’s Robin Hood Marathon just eight months later before Nick progressed to ultras, including a 100-miler,…

Hill sessions are an aspect of training many of us neglect. But whether you’re looking to train for hilly races, work on general fitness or build strength, it’s a very effective workout. You get your heart rate up without having to run fast and see the benefits very quickly. The good news is you don’t have to live in the Alps to bank solid hill training. You can create really tough sessions even with relatively small hills – from short, explosive reps to continuous ups and downs. In this article we take a look at how any runner can incorporate hills into their training to get maximum benefit. Natalie White , former English and British fell running champion and coach, gives us her advice on effective hill sessions you can…

INADEQUATE RECOVERY SESSIONS Pushing too hard on easy days or rarely taking full rest days are both big factors for runners in fatigue build-up. SOLUTION: Complete recovery runs to heart-rate, so look to train at 60-70% max HR. If you find you’re always pushing too hard on your easy days, then consider varying your training to include activities like swim or bike sessions instead of a run. POOR SLEEP Deep sleep phases release growth hormones, while rebalancing sodium and electrolytes in the kidneys. SOLUTION: To achieve quality sleep, stop using smartphones in the final 60-90 minutes before bed – the blue light will affect melatonin levels. Create a cool, dark environment and aim for a consistent pattern of sleep and wake times – ease off caffeine and alcohol late at…

1 Get to know your body during training. What do you need physically and mentally to keep going? Once you know that, getting to the finish is just a matter of time. 2 Avoid sudden large increases in training volume. 3 Rest and sleep. You’ll have greater success coming to the event underprepared and well-rested than over-trained with an injury. 4 Train with a full pack/vest . You want to get to the point where running with the pack feels normal. 5 Get used to your equipment and learn how to access it on the go. 6 Learn how to avoid chafing and hot-spots by way of clothing and equipment choice, and through applying lubrication. 7 Learn how to take care of your feet. What can be ‘pushed through’ on…

RUNNER , LIZZY HAWKER, £9.99 To read that Lizzy is nervous before tackling the UTMB or Everest is strangely comforting given her reputation as an ultrarunning legend. She’s very much a real person, with the same self-doubt and fears that accompany any big challenge. Lizzie takes us on a real tour of discovery up and over high peaks and, more importantly, leaves us with the thought that maybe, just maybe, anything is possible if you put your mind to it. OVER THE HILL AT 60 SOMETHING , BARRY HOLMES, £14.90 Now this is an interesting book, with what we can only describe as some amazing illustrations. Barry has done this as a retirement project and clearly has produced a superb coffee table book. If you want a feel…

MONTANEPRIMINO 140 T-SHIRT 95g (women’s 8) www.montane.co.uk  £50 This close-fitting tee is made with Montane’s Primino fabric, blending 50% non-mulesed merino wool with 25% polyester and 25% Primaloft to combine warmth and moisture management. It’s lightweight and comfortable with flatlocked seams and Polygiene anti-odour treatment. Great year-round and handles all weather. VERDICT Innovative, comfortable and performs well year-round. BERGHAUSVOYAGER SS CREW TECH T-SHIRT 115g (women’s S) www.berghaus.com  £28 A lightweight T-shirt that works well on its own in warm weather or under layers in winter. The SPF30-rated polyester fabric contains Berghaus’ Argentium anti-odour treatment, which uses silver ions to battle bacteria. It has a two-tone colour scheme with flatlocked seams and good stretch for freedom of movement when running. VERDICT Lightweight, well-priced, anti-odour; ideal for warm weather. SALEWA…

DISTANCE ASCENT TIME DIFFICULTY This circular route from Bolt Head takes you through prehistoric landscapes of rugged cliffs, sandy beaches, woodland with raptors flying overhead and long-horned highland cattle. The route is a stunning mix of coastal climbs and descents with high, flat sections to get your breath back and appreciate the views across the sea: on clear days you can see submerged shipwrecks and as far away as the Lizard. It’s 97% off road on well-marked trails and the South West Coast Path. Enjoy the descent into Soar Mill cove where a quick dip in the sea can refresh the legs for the final push and the climb out of Starehole Bottom under towering Devonian rocks. • Richard Snow, National Trust Countryside Manager www.nationaltrust.org.uk/east-soar-ranger-run GET THIS ROUTE ON YOUR…

DISTANCE ASCENT TIME DIFFICULTY This enjoyable waymarked route between Grimsby and Louth is a perfect introduction to the Lincolnshire Wolds, using trails, footpaths and short stretches of quiet lane to link up the two towns. Designed as a walk, it was established in 2005 to mark the Silver Jubilee of the Grimsby & Louth Group of the Ramblers – but it works brilliantly as a running route too. The route takes in woodland trails, pretty villages and some wonderful sections through the rolling Wolds where vast skies arch overhead. The final miles that follow the River Lud through Hubbard’s Hills before arriving in Louth are a stunning way to finish. Please note that the section after carefully crossing the busy A157 follows a permissive path, which is available for use…

DISTANCE ASCENT TIME DIFFICULTY Once described as ‘England’s last great undiscovered wilderness trek’, this challenging, waymarked 37-mile (60km) loop around the North Pennines takes in high moorland and river valleys, with over 4,900 feet (1,500m) of ascent. It begins in Allendale Town and visits the East Allen River, Carrshield Moor, Nenthead, River Nent, Alston, Blagill and the South Tyne River, returning over Ouston Fell. A great single- or two-day challenge at a run, it is traditionally walked over four days. The trail is named after local Victorian tea seller and philanthropist Isaac Holden, a familiar figure in his day walking the rough tracks over Allendale Common and Alston Moor. The moors and hay meadows are abuzz with wildlife – keep an eye out for lapwings, red squirrels and harebells as…

DISTANCE ASCENT TIME DIFFICULTY This route links two of the best-known beauty spots in the Cairngorms: the sandy beaches of Loch Morlich and peaceful Loch an Eilein with its ruined castle, recently voted Scotland’s favourite picnic spot. You will certainly have earned a picnic by the time you get there, but the gently undulating trails climb over 500 meters of ascent without ever really going uphill. The Rothiemurchus Forest is the largest remaining patch of the ancient Caledonian pine forest that once covered the Highlands and is home to many rare species. Look out for red squirrels, pine martens, crossbills and even capercaillie. If the wildlife are hiding you can feast your eyes on the views of the Cairngorm mountains at various viewpoints along the route. • Ian Stewart, TrailRunningScotland.com…

CLAIRE MAXTED Whether it’s 5km or 50km, Claire has news for you – it is possible, p38. SAM BROOKS Experience the amazing world of fast-packing with Sam, p44. LIZZIE ROSEWELL Tough last race? Lizzie will tell you that you haven’t seen anything yet, p48. JACK HART Jack discovers shoes have moved on a lot since the days of leather pumps, p52. ROB KEMP Rob investigates what causes fatigue and gives tips on how to fight it, p72. PAUL BARTON Aged 43, Paul takes on the Lakeland 50 for the first time and survives, p74. /trailrunningmag @trailrunningmag trailrunningmag tr@bauermedia.co.uk…

As a runner, you probably get much more than the recommended amount of aerobic exercise and, as such, you may well consider yourself to be pretty fit. However, Public Health England and the Centre for Ageing Better have warned that too many adults aren’t getting enough strength and balance exercise. Jess Kuehne, senior engagement manager at Centre for Ageing Better, says: “It’s clear that we need to give equal weighting to activities that boost muscle and bone strength, and improve balance rather than simply focusing on aerobic exercise.” Strength exercises don’t have to be pumping iron, though. They suggest it could take the form of ball games, racket sports, dance, Nordic walking or bodyweight exercises.…

The day after breaking Billy Bland’s 36-year-old Bob Graham Round record, Kilian Jornet posted this message on Instagram: “Thanks Billy, I had better conditions than you, the best pacers and your inspiration to give everything! And even like that it was sooo sooo hard!!!”. The three-time UTMB winner also thanked his pacers, attempt organisers and “all the people cheering on the route. This Bob Graham Round was an amazing experience!” Despite the extra attention the Catalan’s achievement has brought to the Bob Graham route, often said to be eroded and over-subscribed, the Lake District and fell-running communities swooned at Jornet’s 12hr 52min run, which beat Bland’s long-standing record by 1hr 1 min. Kilian was generally seen to have gone about things ‘the right way’ and mingled with the huge crowds…

Chris Sim described his West Highland Way Double as: “A mixed bag of torture, joy, laughs and tears. “I wanted to see how far I could push myself mentally and physically, and thought it would be a good fundraiser. I wanted to show that physical activity and the outdoors are essential for our mental health. Then in a moment of genius, I added Ben Nevis, bringing the journey to an even 200 miles! “The last 12 miles lasted a lifetime. My knee had given up and blisters on my feet were bursting. So many incredible friends and family supported me along the way – they were at the end to greet me. If I wasn’t so exhausted, I would have looked full of elation.” Chris finished just in time, with…

The RunnersVRubbish team litter-picked the entire South West Coast Path in one long weekend. The trail runners covered all 630 miles of Britain’s longest National Trail in three days, collecting 90 bags of refuse. “The Cornish weather did its best to stop us, but we finished!” Stu Walker told TR. “Our amazing volunteer runners ran the entire trail and picked up 90 bags of rubbish. “We collected a lot of bottles and cans near car parks, lots of dog poo bags, tissues and wet wipes. Perhaps seeing a tidier coast path will encourage people to keep it that way. We met some amazing new friends, saw amazing places and were part of something bigger than running.” ■ More info: runnersagainstrubbish.org…

Picking myself out of the mud on the banks of the Nile for the third time, I realised there’s a reason why trail running has a ‘trail’ in it. I’d started running regularly on the streets of Uganda’s capital Kampala, where I’d lived for nearly five years. It’s an inspiring city full of serious but friendly local runners and many expats, but potholes are ubiquitous and traffic is notorious. I’m still sporting souvenirs (scars) on my legs from falling down a drain while walking one night. Then there’s the other hurdles, like harassment while running. My training of nearly six months culminated in the Source of the Nile Trail Run Challenge in Jinja, a town about 70km outside Kampala boasting picturesque views of the Nile. The event has been organised…

“The beauty of running on specific days is it provides definitive memories. I still have my training diaries from the early 1980s and every now and then I flick back through decades to see where I was and what I was doing. Thirty years ago, I was feeling good on my morning 9-mile run. It was 75 degrees F by 7am and we were running on dirt roads, on the eastern side of Stillwater, Oklahoma, USA. The roads were like you see in the Wizard of Oz movie – rolling, dead straight into the distance. Measuring the run was easy in the days before GPS watches because there was an intersection every mile. I ran with Jim and Mike – just like every morning – always chatting about the latest (American)…

‘I think of barriers as thick fog: if you take a step towards that massive darkness you realise it’s only air!’Emelie Forsberg, world champion skyrunner Is this how your brain talks to itself? Thought not. Mine neither, but I’m working on it. Because this is the mindset you’ll find more helpful to push beyond your ‘normal’ running limits and achieve your dream run. Because your imagination is the first step to success. Whatever it is, whatever your level, the all-new, limitless you starts here. What are your boundaries? “The sense of the unknown is often one of the biggest barriers for runners,” says Lakeland Trails event manager Phil Blaylock. “I speak to many people who are concerned that they’re too slow to take part in our events or they’re worried…

Be inspired with these boundary-stretching running reads FEET IN THE CLOUDS , RICHARD ASKWITH The classic tale of double Bob Graham Round failure, true grit, fell-running history and… well, we can’t spoil it for you! NORTH , SCOTT & JENNY JUREK Be inspired by this incredible American ultrarunner’s speed record on the Appalachian Trail, supported by his wife Jenny. BUMP, BIKE AND BABY , MOIRE O’SULLIVAN Maintain your enthusiasm for your favourite sport through pregnancy and childbirth with this refreshing account by a three-time Irish adventure racing champion. RUN SMART , JOHN BREWER Separate running facts from fiction in this myth-busting marathon training book by our favourite sports professor. SKYRUNNER , EMELIE FORSBERG Feel your motivation reignite with this beautiful book full of great advice…

Tom succeeded in getting his backpack down to the minimum 6.5kg for the Marathon des Sables. It’s a self-supported race, so aside from being supplied with water and your tent, he carried everything: Food supplies for six days: freeze-dried porridge, nuts, gels, bars and freeze-dried chicken tikka meals (weighing around 3.2kg) Sleeping bag Map Emergency medical kit – foot tape, blister plasters, elastic tape Compulsory items: anti-venom pump, signaling mirror, compass Toothbrush and toothpaste. Tom says: “One of very few luxury items because I couldn’t go a week without brushing my teeth.” Spare socks. “I had to swap them because one of my tentmates’ had worn a hole through theirs.”…

■ Start slowly on easy terrain. “Practise a few short runs together, and imagine what kind of obstacles you’ll encounter that you may need to navigate,” says guide runner Tim Vincent. ■ Get plenty of practice before racing. “The added complication of so many people in such a confined space can be quite stressful,” says Tim. ■ Be confident. “Short, clear, decisive instructions are best,” says blind runner Nick Thorley. “You need to be confident in what you say and how you run.” ■ Communicate well. “After you’ve run together for a while you’ll get used to how much and how little instruction is necessary.” says Nick. ■ Be a team player. “Guide running is a case of switching from the highly individualistic mindset of a runner, to the teamwork…

The word ‘fatigue’ is used a lot these days, spanning anything from the general tiredness that comes with a busy life through to a chronic state of non-functional overreaching (NFO), or overtraining as it’s commonly known. By understanding what constitutes athletic fatigue, what it looks like and how to overcome it, runners of all abilities can reap performance rewards. The tipping point Runners progress by stressing their bodies on more challenging runs, which helps the body grow new muscle and strength tissue that causes positive changes in blood profile. “We adapt to our training load and stress. It’s how we get fitter and stronger.” says running coach Tom Craggs. “The tipping point comes when the stress is too great and fatigue becomes a more chronic state. This halts progression, raises…

Going longer than the classic 26.2-mile marathon distance is becoming increasingly popular, and distance running coach Tom Craggs explains how do it. Build the miles Time on your feet is important, but don’t fall into the trap of thinking it’s all about easy miles. Quality sessions are crucial. Try this: Build in a weekly tempo run at a speed where three or four-word answers are about all you can manage. Within a 45 to 60-minute run, start with a simple 5x5 minutes at this effort with a 90-second jog recovery and then build to 6x5 minutes, 3x10 minutes, 20/10/5 minutes or even 30 minutes continuously as the weeks progress. Build endurance You need strength endurance – the ability to hold your effort and posture with many miles already in the…

ARC’TERYXATOM SL VEST 135g (women’s S) www.arcteryx.com  £120 This lightly insulated gilet is perfect for cooler weather, to throw on after a session or for casual wear. Beneath the durable, wind-resistant outer is a thin layer of compressible, fast-drying Coreloft synthetic insulation that adds warmth while allowing good airflow. Soft, stretchy side panels add breathability, with two zipped pockets. VERDICT Great looking, lightly insulated, suitable for trail or town. MONTANE FEATHERLITE TRAIL JACKET 95g (women’s 8) www.montane.co.uk  £75 Light, stretchy and rustle-free, the Featherlite is ideal for everyday running. There’s no hood, but it has a zipped pocket with an internal exit point for headphones, thumb loops, soft elasticated cuffs and chin guard, underarm vents, adjustable hem and reflective details. The fit is excellent with articulated sleeves for…

RAIDLIGHT COMPACT CARBON ULTRA £100 170g or 182g uk.raidlight.com Specially designed for trail running, these lightweight, compact poles fold easily in four sections (40cm when folded). With ergonomic EVA foam grips, they provide exceptional comfort. For extra versatility they’re available in two lengths – 110cm and 123cm – and are quick and easy to unfold. There’s also an adjustable wrist strap and storage loop. Available lengths: 110cm & 123cm ALPKIT MARATHON ULTRA COMPACT £39 205g www.alpkit.com A compact pole designed for running and hiking, the Marathon Ultra combines a small packed size of 37cm with light and strong carbon fibre construction. It has a three-section foldable construction with tensioning wires, a snap-lock widget below the handle, a grippy and shock-absorbent EVA non-slip handle, and a durable tungsten tip. Adjustment range:…

DISTANCE ASCENT TIME DIFFICULTY This run takes in country lanes, footpaths and coastal trails between Greencliff and Westward Ho!. Initially following quiet country lanes with some spectacular views of the surrounding local countryside at Rickards Down, a footpath section leads to the South West Coast Path. The trail takes in some steep and challenging ascents and descents, but there are spectacular views along the coast to Baggy Point and out across to Lundy to take your mind off the pain. Approaching Westward Ho! you’re greeted by the expanse of the beach and countryside beyond on a fairly even section of the trail, however you’ll soon leave the Coast Path on a rapid ascent to Kipling Tor for great views across to Dartmoor. The trail passes through woodland on rocky trails…

DISTANCE ASCENT TIME DIFFICULTY The route described here offers varied paths and tracks for some challenging trail running – mostly on defined paths, with a few exceptions. The National Trust manages much of the land surrounding Ogwen Cottage and it’s obvious this landscape is one rich in history, mountainous splendour and offers vast opportunities for hilly adventures. Make sure you take in the drama of the Cwm Idwal National Nature Reserve as you enter, via Llyn Ogwen. This impressive glacial cwm is where Charles Darwin pondered on the formation of this landscape and how glaciers have carved out the shapes of the mountains and valleys we see today. Cwm Tryfan is quiet and unspoilt, with some technical sections to keep the mind occupied while descending. The flatter route back around…

DISTANCE ASCENT TIME DIFFICULTY The distinctive landmark of Kirkcarrion, a steep, green hill topped with dark pines, is visible for many miles around this part of the North Pennines. Legend has it that this is the burial place of Caryn, a local Bronze Age chieftain. A steady but enjoyable climb brings you to the summit of neighbouring Harter Fell, a dramatic and windswept place with far-reaching views across Lunedale, an area of upland heath on the watershed between the rivers Tees and Lune. The Pennine Way skirts the south-eastern flank of the Fell on its 267-mile journey from Edale in the Peak District to the Scottish borders. The final part of the run follows the banks of the River Tees, dotted with delightful swimming spots. A worthwhile diversion upstream reaches…

We often debate exactly when is the best time to get out and race. "All the time," I hear you answer. Well, yes that's true, but autumn and the fabulous events of September, October and November provide a timely reminder that really good weather for distance running and great surfaces are just a race entry away. And because September marked the new school year for all of us, there's something about that month which says we should tackle something new. After all, there's everything from new TV shows to watch, new clothing ranges to try, new shoes to experience and new challenges to tackle. Much of this issue talks about pushing the boundaries and setting yourself new goals. Of course, that will be different for every runner. Personally, I'm a…

The performance-boosting effects of caffeine are well documented, but it doesn’t work for everyone. A group at the University of Toronto recently put 101 competitive male sportspeople through 10k bike time trials and compared their results based on what type they were for the CYP1A2 gene, which affects caffeine metabolism. Medicine and Science in Sports and Exercise reported those with the AA genotype (49% of the test pool) improved their time by 4.8% on average after consuming caffeine, those with the AC type (43%) showed no significant change, while the CC group (8%) actually slowed by 13.7%. So before you risk a dodgy race tummy with several last-minute lattes, test the effects in training first.…

TR caught up with the ultrarunner after she won the women’s Lakeland 100 in July, placing second overall. Congrats, Sabs. How did you train for the race? Almost no training! 20km runs max. I did UTMB last year, Dark Mountains in January and that was it. I’ve opened my own vet practice and I do all my own on-calls 24/7. I was just so happy to go for a long run. What was your race plan? I had no plan and wasn’t sure my body could cope with the distance. I focused on trying to drink one litre of fluid between each checkpoint and eat as much as possible, and that worked. Tell us about the race… The trails for the first half of the race were bone dry and…

Bez on the record trail Mark Berry and the group of trail runners who set a relay fastest-known-time (FKT) on the South West Coast Path have done the same on the 177-mile Offa’s Dyke National Trail. To start, 56-year-old ‘Bez’ ran the whole trail in 76hr 25min – deciding it was more important to enjoy the scenery and not run in the dark. When he reached the end at Prestatyn, a six-strong relay team started running back south, notching up the 177 miles in just 38hr 50min. “What a manic weekend!” said Bez’s wife Lorraine. “It’s incredible how much space can be covered in a couple of days by a small amount of people. Everyone gave 100% and were exhausted at the end.” The team now aims to set records…

At the age of 71, Ken Taylor has become the oldest person to complete a Bob Graham Round in a time of 22hr 18min. “It wasn’t much of a struggle to be honest,” said the man from Rossendale, Lancashire, who’s been fell running since the age of 28. Swedish sky runner Emelie Forsberg has set a new FKT on Sweden’s 450km Kungsleden trail of 4 days 21 minutes. “[It was] a challenge I’ve dreamt of since I was a teenager,” Emelie told her followers on social media. Jez Bragg has run Scotland’s Hebridean Way “in a truly brilliant weekend of running”. The 10 islands, 160 miles and two ferry crossings took the UTMB winner 49 hours.…

SOPHIE RUFFLES Sophie’s a marathon and ultrarunner who loves exploring the trails around Bristol and further afield. She’s a regular parkrunner, often with her son in a buggy. Despite being a mum with a full-time job and a long commute, she completed last year’s #Run1000Miles by November and blogs at whatnowmum.wordpress.com If you spend too much time on social media, it feels like everyone is off running epic races and trails. A bit of me has ‘FOMO’ (fear of missing out) and the rest of me is quite happy just running for the sake of it, enjoying how different my local trails look in summer when they’re all overgrown and bathed in light rather than mud. To be honest, I trained so hard for the Manchester Marathon in April that…

1 HAVE A GOAL Write it down and stick it up somewhere you’ll see it each day to remind yourself to stay motivated. 2 BE YOUR OWN CHEERLEADER When you hear another part of your brain saying you can’t do it, write that down too, then silence it by scrunching up the paper and hurling it in the bin. If you wouldn’t say that to a friend, don’t say it to yourself either. 3 RUN WITH NEW PEOPLE Mix with friendly runners who are better than you to learn from them. It can seem intimidating, but most are happy to help. 4 JOIN A SUPPORTIVE GROUP Join our #Run1000Miles challenge and be part of the friendly, encouraging group on Facebook to keep you going. 5 WATCH INSPIRING FILMS Type ‘trail…

The sun was shining, we had leftover pizza in our packs from the night before, and as we reached the top of a long climb, the stunning views stretched for miles in all directions. It took our breath away, suddenly stopping the flow of conversation, replacing it with open mouths and muttered “wows”. With Mont Blanc in the distance, Gran Paradiso behind us and a stunning, technical, narrow ridgeline dead ahead, we spun around 360 degrees, quietly looked at each other and smiled. It was a trail runner’s paradise. If you’re like me, the thought of allocating precious annual leave, or even weekends, to time spent lying on a beach or ‘relaxing’ doesn’t float my boat. I spend hours sitting down at work every day, dreaming of heading to the…

Physiotherapist, published author and founder of Physio & Therapy UK in Corbridge, Northumberland, Paul Hobrough is a renowned authority in running injuries and how to treat them. Counting Steve Cram and Paula Radcliffe among his clients, he knows a thing or two about running! As the Design Director at Vivobarefoot, Asher Clark is instrumental in developing the brand’s running and lifestyle shoes. When it comes to design, they take a slightly different view to most – make as little shoe as possible.…

As you’ve read on the previous pages, running shoes have come a long way since their earliest incarnations, and the technological advances show no signs of slowing down. TR caught up with leading manufacturers Inov-8 and Hoka to hear all about their latest releases, and the results were pretty mind-blowing... Lighter, stronger, further When it comes to advances in running shoe technology, it’s difficult to imagine a bigger quantum leap than the one recently announced by Inov-8. The Cumbria-based company have recently added graphene – thought to be the strongest and thinnest material on Earth – into its shoes, and it could be the start of a revolution in sportswear. Graphene is a one-atom-thick layer of graphite, which was discovered in the early 1500s near Inov-8’s headquarters in the Lake…

ROBBIE BRITTON GB ultrarunner sponsored by TomTom and Profeet www.robbiebritton.co.uk STEVE MILLWARD England masters cross-country international who manages Gloucester Sports running shop. SARAH SAWYER Running coach and Pilates teacher, who runs everything from 5Ks to 100-mile ultras. TOM CLEARY Cognitive behavioural hypnotherapist, mindfulness coach and keen runner. PETER ANTONIO Fitness instructor, personal trainer and nutritionist at the University of Birmingham. Q Are some runners mentally more able to push through the pain? Pat Imrie, Sheffield A Mindfulness coach and keen runner Tom Cleary believes some people are better able to drive themselves on through the discomfort to reach their limits. For example, it is theorised that part of Paula Radcliffe’s success is partly due to that. Tom says: “There are various mental techniques for reducing or managing pain, and a…

RUN OR HIKE? In a lot of long, hilly races you’ll need to make a call on which hills to run and which to hike. There will come a point where running up the hill becomes false economy, expending a lot of energy on moving not much more quickly than hiking. And you’ll pay the price later. It’s all about the gradient of the hill. For example, a hill of 40% would be more efficient to hike. A hill with a relatively gradual gradient you can more than likely run; but generally the steeper the hill, the more efficient it is to hike. NO HILLS? NO PROBLEM Even if you don’t live near big hills or mountains, you can still train for them. For example, you can run up and…

“I use three things post-run to combat fatigue. Firstly, sports massage. Your body takes a battering, largely due to the dehydration it can face, so a regular massage to loosen tightness is key. My second recovery method is Squid cryotherapy – a compression device that integrates cold temperatures to ensure my legs get the best treatment possible to recover. And finally, ice baths. I take plenty of ice baths to act as a flushing mechanism, allowing blood to circulate to the muscles.” Tom Marshall, elite runner…

JEN AND SIM BENSON Authors of Wild Running, married couple Jen and Sim test out the latest jackets and base layers, p84 & 90 PAUL HALFORD Our resident training editor reviews six of the best trail shoe releases for autumn and beyond, p88 JULIE BROWN Poles can give you a helping hand when running in the hills, and Julie tests out options to suit every budget, p93 PAUL LARKINS Gear geek and TR editor Paul uses the high-tech Arion insole to scrutinise his own running technique (below) CLOSE FIT Skins Hydravest £120 The new Skins Hydravest blurs the lines between compression clothing and race vest-style packs. It’s a unisex product available in three sizes with stretchy side compression straps to finetune the fit. The vest has four front pockets: two…

Montane VIA Dragon (new for AW18) Price TBC This is a lightweight and breathable stretch mid-layer with Polygiene odour-resistant technology and, most interestingly, cuffs that transform into emergency windproof mitts. We have one in for an early test and can report it’s a beautifully smooth top that moves with you during a run, providing a nice competitive-type fit. We can’t confirm the windproof mitts, however, as the weather hasn’t produced anything more inclement than a minor shower for us to put the top through its paces. But we can report they are there and they do look like they’ll do a great job! www.montane.co.uk ADJUST ON THE MOVE A lightweight and breathable stretch mid-layer with cuffs that adapt into emergency windproof mitts.…

UPPERS Light and breathable are important, but look too for GTX lining if you run in wet condtions. GEOMETRY Runners understand the importance of heel drop. A low number, below 4mm, creates a low-profile fit, while higher (10-12mm) generally feel cushioned. SOLE Lug depth and width create differing grip and traction options. Deep lugs wear out fast, so only go for them if you need maximum grip. HOKA TORRENT 255g (Men's UK 9)  www.hokaoneone.eu £100 An interesting shoe given Hoka’s well-known high rise feel. This, while sitting on Hoka’s usual superbly cushioned base, actually feels quite solid and low to the ground. It’s the kind of shoe that creates a feel for the surface, while offering good protection thanks to that Profly midsole, high-traction rubber and aggressive lugs. The resulting good…

As far as we’re concerned, running is the perfect way to discover new places. It’s quicker than walking, with easier access than cycling, better views than you’d get from a car and a lot less horse than horse riding. It’s not just about what you see either. Exploring while running is also about the way variations in landscape and terrain make you feel; how the experience of a place changes with the weather; and how the different mindset you bring to a run changes it completely, even if it’s the same route two days in a row. Running is a great way to find your way around somewhere new, allowing you to widen your mental map at your own pace and find fresh trails, whether by map or by accident,…

DISTANCE ASCENT TIME DIFFICULTY The Windsor Great Park is a large area owned by The Crown estate around Windsor Castle, which can be accessed from many different points. The most famous for runners is probably The Long Walk, a straight road up to the Copper Horse statue. Starting at the Savill Garden visitor centre, this is an enjoyable loop on trails, smooth paths and quiet roads. Although there are occasional cars, they aren’t very frequent. The park welcomes walkers, cyclists, runners, horse riders and, of course, buggy runners. It’s a wonderful place to run because of the different sections that make it varied and interesting: some in woodland, some along water and some along polo fields. Access to the park is free, although entrance to the gardens is chargeable and…

DISTANCE ASCENT TIME DIFFICULTY Starting at the southernmost end of Seathwaite, one of the three offshoots of the beautiful Borrowdale valley, this route rewards hard graft with some of the best views in Cumbria – and even some great opportunities for a refreshing wild swim. It begins with a scramble up Sourmilk Ghyll which takes you into the heart of a combe, dwarfed by the surrounding mountains. From here it’s a steep zigzag up onto Green Gable, a leg-sapping dip through Windy Gap and then some glorious ridge running over Great Gable. A steep descent to Styhead followed by another long ascent gains another incredible ridge over Allen Crags and the summit of Glaramara. The fast, furious descent back to Seathwaite is a great test of the nerve and legs…

DISTANCE ASCENT TIME DIFFICULTY The distinctive outline of Ben Ledi rises invitingly on the skyline from the town of Callander, and the summit of this popular mountain is the highest point in the main area of the Trossachs. Starting in Callander, this enjoyable run takes in some easier sections of the Rob Roy Way and the Great Trossachs Path. The main path up Ben Ledi is clear and well-maintained and there’s plenty to see as the surrounding landscape opens out as you climb higher, with views over to the Pentlands from the main path and to Ben Lomond and the Arrochar Alps from the summit on a clear day. A pleasant ridgeline descends to the minor summit of Stuc Dhubh, from where the route drops off left to reach the…