Innholdsfortegnelse for December 2015 - January 2016 i Trail Running

SLEEP WELL “Trail runners who sleep at least 6.5hr per night, and preferably 8-9hr, perform better and pick up fewer infections. The Kenyans are renowned running champions, but they’re also sleeping champions. Multiple world champion Lornah Kiplagat can sleep 14hr per night when in heavy training.” DRINK A LOT “Keeping hydrated is important and water is just the ticket. Ignore the fancy marketing claims of sports drinks; the vast majority of the time water is perfect. It quenches thirst, keeps the system working and, best of all, it’s free from a tap.” EAT PLENTY “Even the best car won’t work well if you put poor fuel in it. The same goes for your body. The occasional treat is okay, but plenty of fresh fruit and veg, and a healthy balanced…

My attempt at the Ramsay Round had been a long time in the planning but I had to bring it forward by 24 hours at the last minute. It felt as if we were winging it a bit but we had a perfect weather window and, like all these special days, it just came together. I don’t think I was as fit as I would have liked but that’s part of it – fitness, tapering, getting the weather, gathering support. It’s hard to pull those things together perfectly and, in fact, it never will be perfect. It didn’t feel as though I was racing anything, it was just about running that route as fast as possible. After spending so much time immersed in it as a project, it was a…

How would you and your colleagues fair against some of the UK’s leading companies in a battle of body and mind? UK Challenge, the country’s leading corporate team development event, allows you to test your physical fitness and cognitive skills against your counterparts at the likes of BT, PwC, Barclays and Red Bull. This unequalled experience strategically tests teams over 3 days and 3 nights as they run, bike and canoe their way to the finish line while locating checkpoints and solving various puzzles, problems and mental tasks along the way. The 2016 UK Challenge (30 June – 3 July) will see 75 teams of six rise to the occasion, while Dartmoor’s dramatic backdrop of fields, rivers and tors provides the perfect playground for next year’s event. We know you…

Now in its 13th year, the Ultra Trail du Mont Blanc (UTMB) is one of the most iconic mountain races in the world. A win on this 168km course with 10,000m ascent can define your running career. This year that honour went to French 27-year-old Asics and Camelbak athlete Xavier Thévenard, and mother of two Nathalie Mauclair from team La Fuma, aged 45. Xavier’s time was 21:09:15 and Nathalie’s was 25:15:33 (20th overall). On a slightly extended route which, coupled with soaring temperatures, claimed more than 900 drop outs, how do you race and win the UTMB? Here’s how the winners prepared. Cross training An accomplished ski athlete and previous UTMB winner, Xavier spent the winter ski touring and cross-country skiing before switching to running in spring, cross-training with cycling…

If you could be any runner for a day, who would you be? Tony Gurung Sanders Too easy... Joss Naylor. Next question Bryony Lishman Caballo Blanco Richard Slater Ueli Steck, a mind-bogglingly good mountain runner. Quite insane but would love to be able to do that! Angela Colby Was Reddington Without a doubt Emelie Forsberg as she always runs with a big smile and loves it John Lovenberry Kilian Jornet Laura Conway Fiona Oakes Tristan Bund Anton Krupicka Anthony Handy Me. My gains are just as deserved as any other Leon Young Kilian or Scott Jurek…

Do not press that button,” instructed race director Shane Ohly at the start line of the Salomon Glen Coe Skyline. “Unless it’s a real emergency. If you press the SOS button on your tracker, we send a helicopter. It’s for serious accidents only.” In reply, 173 runners shuffled in the pale morning, adjusting kit and checking their mandatory GPS trackers. It was cool and the overnight rain had blown off, leaving a clear day with small pillows of cloud speared on the summits. Everyone was excited. There is danger on this course; an exposed rock climb up Buachaille Etive Mor, a knife-edge ridgeline traverse of Aonach Eagach with no escape route and tricky descents on loose rock… all made much riskier when rain-slicked and wind-buffeted. “There is danger out there…

MEET THE EXPERT Joe Cooper is a personal trainer based in Denbighshire with a passion for the outdoors. He trains people for running, walking, cycling and more and also runs Clwydian Fitness Holidays with day workshops and holidays where he turns the great outdoors into your gym. www.out-fit.co.uk Okay guys, it’s official – it’s definitely harder to stay fit, toned and lean in winter, but if you do make the effort for just three weeks, 2016 could be your fittest year yet. Personal trainer Joe Cooper says, “There’s a perceived lack of time, motivational issues and a drop in focus with the number of distractions during the festive period – thoughts of ‘leave it until the new year’ take over and before you know it, you feel really sluggish and…

TREAT YOURSELF TO A SHINY new bit of kit this winter. I’ve definitely been super jealous of our team of trusty gear testers gadding about the hills in the latest winter wear. Grrrr... But however fun it looks from their pics on social media, they’re actually hard at work. Every shoe they lace up, every waterproof jacket they stand under the shower in (we had a very dry October!) and every gadget instruction manual they ignored (or is it just me that does this?) our team had you guys in mind, asking, “What do Trail Running readers really need for their ultimate winter kit list?” The answer: high performance, the right features, and light yet robust materials, all at a price that won’t make you shriek. I’ve stamped a special…

EXPERT ADVICE “I work long hours and one year I didn’t train in daylight for 6 months! My torch is a cheap Chinese import with rechargeable batteries but high power – the brighter [more lumens] the better! I always carry two batteries and a tiny, light spare torch.” Jim Mann, Dragon’s Back winner 1 UNILITE PS-H7R £85 117g incl battery www.uni-lite.com USB rechargeable Lithium Ion battery in the rear pack gives 350 lumens. Large button gives simple choice of high, med, low and flashing. Sliding diffuser on lens changes spot/flood. Red LED, also additional rear white light on battery pack. Fluoro yellow so hard to lose! Battery life is 3hr on max before dimming. Verdict: Good performance, but expensive. A red light at the rear would be…

1 SMARTWOOL PHD GRADUATED COMPRESSION SOCKS £32 70g (Women's, M) www.smartwool.com Great looking merino-mix, graduated compression socks designed specifically for male or female feet. Well-placed cushioning and seamless construction makes them incredibly comfortable. Perfect for longer runs or recovery. 2 X -SOCKS WINTER RUN £22 55g (Unisex, 39-41) www.x-socks.com Cosy merino wool, antimicrobial silver, looped fibres for blister prevention and protective cushioning. Our feet felt wonderfully well looked after in these socks – a definite winter favourite. 3 ICEBREAKER MULTI CUSHION MINI £16 50g (Men’s, 42-44) uk.icebreaker.com Merino wool for comfort, odour control and breathability; nylon for durability and elastane for stretch. This combination creates a great looking, supportive and well-cushioned sock. 4 HILLY MARATHON FRESH ANKLET £11 25g (Men’s, M)…

DISTANCE ASCENT TIME DIFFICULTY The New Forest is a wonderful mixture of woodland, heath, marsh and grassy common, providing delightfully varied running. This enjoyable route takes in some of the best bits; there’s plenty to keep an eye out for, from shy deer that hide among the trees to the numerous ponies which graze everywhere. You can run straight from Brockenhurst station, just 90min from central London or 20-30min from Southampton. Turn left out of the station and run a short stretch of road before heading across an open common at Black Knowl. Continue generally northwards to reach the A337 just south of Lyndhurst. Cross here and head north-east, aiming for the trig point just the other side of the B3056 and running over White Moor, with its ghostly trees.…

DISTANCE ASCENT TIME DIFFICULTY Squished between a six-lane motorway and the sprawl of Greater Manchester are two parks brilliant for running. Sale has wide hard-packed trails winding through trees, past a large lake and along the banks of the Mersey. There’s plenty of opportunity to go off-path too, springing over damp grass or along muddy tracks. Chorlton is similarly blessed with grassy tracks and harder trails alike. Part of this route includes the Trans Pennine Way, a 346k trail which runs from Southport on the west coast to Hornsea in the East. Following it takes you north and west, through Manchester’s green belt and out into the northern areas of the Peak District. You could try breaking this long distance trail into 10-mile sections, running a different one each week…

DISTANCE ASCENT TIME DIFFICULTY I’m lucky to live near some of the most stunning scenery in the world and this run shares part of it. After getting the majority of ascent done early on, you can enjoy stunning views over Loch Ness before descending down a great single track that runs along a dry stone dyke to the small village of Dores and past the lovely shoreline pub. The next few miles are on forest tracks right next to Loch Ness. This will give you a chance to see the home of Nessie before you hit more single track between Loch Dochfour and the beautiful Aldourie Castle; then more forest track until you reach a weir. You might see anglers fishing for salmon in River Ness before your final ascent…

Standing at the start line, I needed a moment for a reality check: I was at the Buff Epic Run Aigüestortes. In the heart of the Spanish Pyrenees, my 21k race began in the small town of El Pont De Suert winding north to the finish. It would be beautiful, but tough. Here's what got me through... 1 A NICE START Gently undulating paths for the first 10k led us out of El Pont De Suert, along the riverside and on, upwards into forested mountains. It provided a perfect warm-up for the steeper terrain that we encountered next. We climbed higher through the trees with the occasional glimpse out to a truly breathtaking mountain vista. Buff had picked an amazing place to host its race. 2 FREQUENT DRINKING Temperatures were…

What gave you the idea? I wanted to do something to celebrate my 60th and decided to run sixty 10ks before my next birthday, in February. I’ve never done 10ks before; always longer distances, mostly half marathons. I stopped until 4-5 years ago, when I went to our local gym and the owner, a life coach and trainer, got me running again. Fundraising? I wasn’t going to get sponsored but there’s a wee girl in the village who has a rare genetic condition, cystinosis – there is no cure but recent research has had breakthrough results. I’d love to raise £2500 [current total £1100] but I’m not sure if that’s realistic. One of my daughters has set up the sponsorship side and the other, in Paris, runs in one of…

RENEE MCGREGOR Rates 8 of the best winter recovery meals from 4 top trail running athletes, p54 NIK COOK Reveals how to boost endurance fast this winter with 4 quality workouts, p34 PAUL LARKINS Gets muddy again in 8 pairs of new trail shoes for winter in our gear special, p72 KELLY LUCAS Shares training secrets from 2015 Ultra Trail du Mont Blanc winners, p26 SARAH RYAN Survives the Glen Coe Skyline to interview top runner Emelie Forsberg, p50 ROB KEMP Investigates whether alcohol has a place in a trail runner’s training plan, p40…

Under the microscope: Electrolytes What? Ions that conduct electrical impulses around the body. The six main ones are calcium, chloride, magnesium, phosphorus, potassium and sodium. Why? Each has a different role but most help balance the fluids inside and outside of cells so your muscles and nerve impulses work properly. Where? You get most of the sodium (max 2.4g) and chloride you need from food but replace that lost in sweat with an electrolyte drink, or squash with ½ tsp salt. Sweet potatoes are a good source of potassium, raw dark leafy greens for magnesium and calcium, and seeds for phosphorus. 200 MILES OF TRAINING FOR KLINGER, THE WORLD’S FIRST RUNNING GUIDE DOG RUNNING MAKES YOU HEALTHIER! Runners live 3-6 years longer and are at lower risk of developing several…

Dig Deep 12.12 What a challenge! We thoroughly enjoyed the Dig Deep 12.12, and thanks to your wonderful magazine we get to hear about all the brilliant trail races out there. Keep up the good work of keeping us inspired! Andy and I have done loads of off-road races (including a marathon in Cuba, The Grizzly and a couple of Trailtrecker 100k’s), but the 12.12 was a memorable one due to the beautiful but challenging Peak District terrain. Maybe the 30 mile Intro Ultra next year... Andrea Sewell, Bedford Prize run I can’t thank Trail Running and IcebugUK enough for giving me (number 222) and old schoolfriend Craig (219) the chance to take part in the Icebug Xperience. It’s definitely the most technical, scenic, well-organised and friendly race that I’ve…

HEAD Alcohol alters the sequence of the different phases of your sleep cycle and the amount of vital REM sleep. Sleep disruption reduces the body’s ability to store energy-giving glycogen in the muscles. LIVER Booze depletes precious glycogen stores and makes your liver work harder. BONES Booze dehydrates and, while dehydrated, you’re at greater risk of sustaining musculoskeletal injuries such as cramps, muscle pulls and strains. MUSCLES Alcohol hinders recovery. It spikes levels of the stress hormone cortisol and reduces human growth hormone, which slows healing. KIDNEYS Alcohol promotes the reduction of urine leading to dehydration and poorer performance.…

1 PRACTISE SCRAMBLING There are some technical sections so if you haven’t already, do some scrambles and climbing. You want to be confident enough to do it, even if it’s a bit damp. 2 DO LONG DAYS Include some big days out in the mountains. Don’t worry too much about speed and don’t be afraid to walk, it’s time on your feet that matters. Just keep moving. 3 RUN HARD UPHILL Include steep uphill running in your training. There are a lot of high gradients in this race and the more your legs are used to that, the better. 4 PRACTISE DESCENDING One of the hardest sections was the steep downhill from Bidean nam Bian, slippery and with lots of loose rock. Practise fast feet, short strides and get your…

MEET THE EXPERT Author of Training Food, Renee McGregor is a registered dietitian and sports nutritionist at the University of Bath. Also a runner, she uses cutting edge science to create enjoyable diets that enhance athletes’ performance. www.eatwellfeelfab.co.uk Splashing through cold, wet and muddy winter trails is even more exhilarating if you know you’re running home to a delicious, nutrient-rich meal that will repair your hardworking muscles fast. We see keen trail runners and pros alike tweeting and blogging lip-smacking foodie pics, but what’s the absolute best recipe for recovery as the mercury drops? Trail Running persuaded four top trail runners to share their favourite winter meals, rated for recovery by dietitian and sports nutritionist Renee McGregor. “Stay hydrated and be aware that you feel less thirsty in the cold,”…

MEET THE EXPERT Matt B Davis , author of the Down and Dirty training guide for obstacle course races (OCR) and mud runs, has raced more than 75 times and is co-founder of Obstacle Racing Media, for all things OCR. www. obstacleracingmedia.com Gloopy, covered in mud, knackered, happy. All these apply to both trail running and obstacle course racing (OCR), as you use your whole body to cover testing terrain. However, the presence of man-made obstacles seems to encourage more of a strength-training approach to OCR that trail runners shouldn’t overlook. “Training for an obstacle race requires whole body strength and fitness that can give you better core strength, balance, stability and flexibility for moving fast over the rough terrain that trail running involves too,” says Matt. “The focus is on…

1 MOUNTAIN EQUIPMENT FIREFOX JACKET £250 350g (M) www.mountain-equipment.co.uk Designed for fast-moving mountain activities, to provide maximum weather protection in a tough, clean-looking jacket. Gore-Tex Active fabric is highly waterproof and pit zips improve ventilation. The hood is excellent but doesn’t roll away and there are two large chest pockets. It’s a bit on the heavy side for general running but ideal for extreme trails. Verdict Not purely for running but a great winter all-rounder. 2 JOTTNAR HYMIR SMOCK £230 330g (M) www.jottnar.com A technical alpine smock that’s excellent to run in. The athletic cut has unrestricted arm movement, and a reinforced hood gives great weather protection. It’s a little heavy and expensive but great if you only want one jacket for everything. It’s…

1 PATAGONIA FORERUNNER 10 £100 468g incl 2L bladder www.patagonia.com We weren’t sure about the roll-down top at first but it proved very easy to access. With a little fiddly adjustment, you'll get a neat fit and we had no problems with the 2L bladder. There are lots of well thought out pockets for snacks, phones and valuables like car keys and the 10L volume easily eats up extra layers and kit for long winter runs. Patagonia also gets extra credits for planet-friendly gear manufacture. Verdict: Best for ethically-minded long distance runners. 2 ASICS FUJITRAIL SPEED £60 430g incl 1.5L bladder www.asics.co.uk Asics’ slimline 6L pack has reflective features and light attachments with an innovative zip vest system that felt snug and secure. Well…

Don't you just love the fizz of anticipation before a trip? Throwing your kit in the back of the car, cranking up the music and zooming out on a Friday evening to a hilly trail running paradise. Sadly, we can't do it all the time. Sometimes the stinky kit pile is too big, the bank account says '0' or your kids/partner/mates are really not up for it. Sometimes you just need to stay home. So we've dug out some of the best trails in some of the biggest cities in the UK, including a London weekender recommended by Olympian Julia Bleasedale. So you don't need to go far to escape. See you out there! OUTRAGED? This issue, we've got routes from a trail running family who've spent the year under…

DISTANCE ASCENT TIME DIFFICULTY Starting and finishing in Parc Cefn Onn, this route takes in the lower section of the park, the Ridgeway above it and then heads eastwards towards the Maenllwyd Inn and the Llwyn Hir enclosure. It’s a run with varied terrain, challenging climbs and amazing views from the Ridgeway that dominates the skyline north of the city centre. From the ridge views over Cardiff itself and the Severn estuary with its two islands – Flat Holm and Steep Holm – are breathtaking on a clear day. Northwards there is Caerphilly with its famous castle and on a fine day it is possible to see as far as Pen y Fan, the highest point in South Wales. The transition from city to parkland to the Ridgeway and forestry…

DISTANCE ASCENT TIME DIFFICULTY Starting from the Tyne Pub at the mouth of the Ouseburn, head north with the Ouseburn river on your left. The route passes The Cluny and Byker City Farm, under three impressive bridges before the river disappears into a culvert. Cross to the west side of the river at the low bridge beneath the Metro viaduct. Climb to the City Stadium (cinder running track) and descend to rejoin the path along the Ouseburn into Jesmond Dene. Pass under Armstrong Bridge and continue to the north end of Jesmond Dene on a mixture of tracks and paths. Turn back for a short road section towards Freeman Hospital before turning off through Paddy Freemans Park and back down into Jesmond Dene, following signs for Pets Corner. Pass the…

DISTANCE ASCENT TIME DIFFICULTY MEET THE EXPERT Julia Bleasdale is an Olympic long-distance athlete and the third fastest Brit of all time over the 10,000m distance. She’s a devoted trail runner and leads training camps in the highlands of Ethiopia. www.juliableasdale.com DAY 1 START: HAMPTON COURT This is a great long loop with a few twists and surprises! Starting at Hampton Court Bridge the first half is predominantly flat, following the Thames until just beyond the National Trust’s Ham House. Some hidden pathways through Petersham then lead on to the Meadows before climbing steeply up Richmond Hill. From there, relish the breathtaking views along the River Thames and southward towards the Surrey Hills, famously painted by Turner. Enter Richmond Park, exploring the area of Penn Ponds and passing through Isabella…

Watch it …for instant inspiration. Salomon Running episode 4, Fast and Light – 20min of the best runners in staggering mountains – is out now. www.facebook.com/ salomonrunning Do it Be a part of Summit Fever’s next film, The Hill. All you have to do is run up and down one of the highest hills in the Peak District 55 times, for 160 miles in 48 hours. Easy! www.summitfevermedia.com Try it Take over the world! Not joking. Claim square mile zones on Conquercise by running through an area more than anyone else or just try to grab as many as you can. www.fetcheveryone.com Buy it Get a monthly boost of trail running inspiration. Ian Corless’ 2016 calendar features shots of some of the best runners and incredible trails from around the…

Always go for quality over quantity in your training. When I first started running, I’d do the same distances I do now but much slower with no specific training, just the same slowish pace all the way round. After my first Bob Graham Round in 2005, though, I knew I’d have to get faster to do the other rounds as they’re a lot harder. Then later, in 2010, when I wanted to improve at fell races, I asked a local coach for some pointers. They were the two key turning points. After the first in 2005, I added in specific hill training, and after the second in 2010 I started to include intervals. There was a noticeable difference in my running after both changes but I still lack in short,…

1 100 steps on your toes, 100 steps on your heels. Emanuele Manzi, one of Italy’s most prolific mountain runners, does these moves to prevent injury and strengthen feet for hard trail runs. 2 100 steps on the outside of your feet and 100 on the inside. On the trails you're constantly forced to adapt to the uneven terrain. Weak feet and arches can lead to even more major problems so it is crucial to keep them in shape and not to be too reliant on support from your trail shoes. 3 Spend a few minutes moving yourself forward by scrunching your feet up. I usually do this as I’m waiting for the coffee machine to heat up. This and the exercises left are a really simple way of giving…

Winter, in endurance sports, is traditionally a time for building up a fitness base, with an emphasis on long and steady runs. However, if you’re juggling work, family and other commitments around your running, logging those big base miles just isn’t practical. A big volume winter might work for full-time professionals but, if your running time is limited, there’s not a lot of point in plodding along slowly with no focus. For low-intensity training to deliver its benefits, you have to do an awful lot of it. As a time-starved runner, you’re far better off focusing on intensity and variety, with a goal of emerging from winter fast, strong and injury proof. Forty-five minutes is a real training sweet spot, long enough to gain benefits but short enough to fit…

If you think you drink too much booze, try experimenting with non-alcoholic beer and wine. “These can be used to hydrate,” says Professor John Brewer. “Some of them even have a carbohydrate content that makes them isotonic!” Or try these alternatives: BEER FOR... Bitburger Drive. Alcohol-free Bavarian lager with a malty taste, more ‘beery’ than some other 0% bevvies. CIDER FOR... Mulled apple juice. Heat apple juice and spice with a touch of citrus, cinnamon and honey. Or apple juice/squash with sparkling water. SPARKLING WINE FOR... Elderflower cordial with apple juice, fresh mint and soda water. Refreshment for classy trail runners! SHOTS FOR... Non-Alcoholic Sangria, featuring pomegranate and orange juice plus sliced fruit. Blend and refrigerate then add carbonated water just before serving. COCKTAILS FOR... Drivers’ Punch. Juice blood oranges,…

ASK THE EXPERTS Email tr@bauermedia.co.uk, post on our wall at facebook.com/ trailrunningmag or tweet your question to @trailrunningmag CHARLIE SPROSON Elite mountain marathon competitor, race planner and mountain guide. www.mountainrun.co.uk KIM BAXTER Sports physiotherapist, world class orienteer. www.kimbaxter physiotherapy.co.uk CUSHLA LAMEN Fitness instructor, canicross racer and canine myotherapist. www.canicross.org.uk RIN COBB Explorer and Clinical and Sports Performance dietitian www.pnd consulting.co.uk DAVE TAYLOR Mountain leader and fell running trainer and guide. www.fellrunning guide.co.uk Q How can I run faster on slippery surfaces? Kathryn Rushe, Manchester ACharlie says, “Running on surfaces like ice, snow and mud requires different techniques to dry running: • ICE needs very quick and light footwork, almost as if you are running on air. The longer your foot stays in contact with the ice, the more chance there is of slipping.…

MEET THE EXPERT Rory Coleman has run the Marathon des Sables 12 times and he trained up Sir Ranulph Fiennes for this year’s race in April, which he completed as the UK’s oldest Brit, age 71. Got a long, tough race coming up or want to set a goal in 2016? Visit www.rorycoleman.co.uk Not just relegated to scary movies, vampires move among us! For runners, they feed on energy rather than blood, and they’re especially active at this time of year when the rain is hammering down and it’s dark outside. Have no fear, though, multi-day race coach Rory Coleman reveals your garlic, stake and silver bullets, but first, you need to identify your own personal training-suckers. “Energy vampires are people and things that drain you of the motivation to…

WHAT ARE ICESPIKES? Ice spikes immediately turn any shoe, however grippy, into an ice-biting tool so you can run across wintery trail wastelands with excellent traction. Here are the main types: STUDS Screw these small but heavy-duty cleats directly into the bottom of your trail shoe for instant winter traction. They bite brilliantly into ice, mud and snow, weigh practically nothing and it’s impossible for them to move around on your foot. You can screw them in wherever you like and take them out afterwards. Not best for multi-terrain and they’ll destroy flooring but ideal if you’re a staunch ‘nothing-but-icy-trails’ runner. We like Icespike shoe spikes. PANEL SPIKES Slip these on and off for easy movement between icy road, snowy trail and corner shop floor. The rubber upper slips easily…

EXPERT ADVICE “Running in mountains there’s a trade-off between weight and protection. Lightweight breathable jackets are great. You can crush them down but you’ve got an instant layer – with a hood, head cover's important – when needed.” Victoria Wilkinson, ultrarunner and guide 1 ARC’TERYX NORVAN £270 185g (S) www.arcteryx.com Ingeniously combines ultra-light weight with exceptional comfort and weather protection. Carefully-designed features include zip-free underarm vents and a fitted hood that protect from the elements yet maintains visibility. Using patent-pending 3-layer Gore-Tex fabric with Gore C-Knit backer, it’s a wonderfully soft, quiet and comfortable jacket to run in. Arc’teryx manufactures to strict sustainability criteria. Verdict Cleverly designed and beautifully made, hence the price. 2 OMM KAMLEIKA RACE JACKET £160 215g (S) www.theomm.com A soft,…

EXPERT ADVICE “I almost set fire to a really nice training jacket. I was cooking dinner one evening and didn’t notice it was on one of the hobs as I leaned over to stir something. Panic ensued pretty quickly!” Paul Tierney, Lakeland 100 winner, who wouldn't have been in this predicament if his jacket had been lumo... 1 SAUCONY VELOCITY VIZIPRO SLIME £30 182g Men's L www.saucony.co.uk If you’re after a top that’s comfortable, lightweight and reflective (winter's coming; you probably are) then look no further. The ViziPro’s reflective seams along the sleeves are discreet in the day but come to life once the sun sets, and the top was comfortable on the move, even with long sleeves. Saucony’s chafe-free fabric is a real bonus, and its…

DISTANCE ASCENT TIME DIFFICULTY Though you may want to take care with tricky footing, this makes a brilliant night run, escaping city glare for the twinkle of a dark moorland sky. You can catch the train from Plymouth to Ivybridge, which takes about 15 minutes to arrive. If you’re coming by car, park by the viaduct and enter the woods that stride the Erme on its western banks. Follow the trail north until you hit a road then turn right until you reach the moor’s southwestern flanks. Follow the Two Moors Way, which will take you down and around Weatherdon Hill – if you can resist skipping to the summit. Scout around the base of Western Beacon and you might also find the remains of an old tin mine. Regardless,…

DISTANCE ASCENT TIME DIFFICULTY Located just on the edge of Birmingham and the Black Country, the Clent Hills provide plenty of fresh air and stunning views which stretch across Shropshire, Worcestershire and as far as the Black Mountains of Wales on a clear day. While it is steep in parts, the route generally undulates through woodland and open countryside. Along the way you’ll spot several of the follies put in place as part of the landscaping of Hagley Hall estate. These include Wychbury Obelisk, Clent Castle and, most noticeably, the Four Stones, which sit on the top of Clent Hill and date back to the 1770s. Reward yourself at the end with a trip to Nimmings Café, in the National Trust car park, which is open every day from 10am…

DISTANCE ASCENT TIME DIFFICULTY Starting at the base of the impressive Arthur’s Seat follow the old Innocent Railway (now cycle path No.1) down to the beach at Musselburgh before joining the John Muir Way all the way to North Berwick. You will have a few footpaths to overcome along with gorgeous coastal trails renowned for their birdlife, and from Prestonpans the path takes you straight onto the beach for some great sand running. Spice up your run from Gullane by zig-zagging through the grassy dunes and stick to the beach at low tide for some fun rock scrambling. Just before you reach North Berwick, coming out of the pine forest at Dirleton, look out to sea to catch a glimpse of the lighthouse and, once you reach North Berwick harbour,…

DISTANCE ASCENT TIME DIFFICULTY DAY 2 START: BUSHY PARK South West London is one of the city’s great running hubs and home to some of Great Britain’s top endurance runners. Hidden and bounded by the river, Hampton Court Park is less frequented than some of London’s other green spaces, yet offers a landscape containing herds of fallow deer and wondrous views across to the Palace – especially from the end of the ‘Long Water’. Enter Bushy Park and follow its boundary before passing through a wooden gate into Willow Plantation. Run free and enjoy the final kilometre (imagine cheering crowds!) along a tree-lined avenue back towards the start, beside the Diana Fountain. Julia Bleasdale www.juliableasdale.com Route to download at: www.trailzilla.com (details p91) TRAILZILLA ID: TZID27841 Download Ordnance Survey maps to…