Innholdsfortegnelse for June - July 2019 i Trail Running

YOUNGER BRAIN Previous studies have shown exercise improves cognitive function in older individuals, but a recent investigation by researchers at Columbia University suggested keeping active can help slow down the effects of age on your grey matter. When participants were tested for executive function, processing speed, language, attention, and episodic memory, brain scans showed significant positive changes in brain structure. LESS VISCERAL FAT The most dangerous fat in your body is the type you can’t see – the visceral variety that surrounds your organs. Fortunately, exercise reduces this sort, and not just the flabber around your belly. A paper published this year in Mayo Clinic Proceedings reported exercise was more effective than medicine per pound of body weight in getting rid of the dangerous internal fat. LIVE LONGER In a…

Plenty has been written about the value of mental positivity when it comes to performance, often greeted with some scepticism. However, a scientific report published last winter makes it difficult to ignore the power of mind over matter. Participants were asked to perform a treadmill test and then seven days later repeat it; the difference being this time that scientists told some of them they were genetically more likely to be better at exercise and the others that they were not. Those told they were genetic underperformers stopped running 22 seconds sooner on the second test. Those told they had exercise in their DNA went for 47 seconds longer.…

We all know the benefits of running for the heart and other major organs. What is surprising, though, is that runners have been found to have good tongue endurance too. Scientists at the University of Wichita recently investigated the tongue performance of a group of runners and a group of weightlifters. They found the runners had significantly better tongue endurance than the weightlifters, whereas the latter had much better tongue strength. When you consider age-related decline in both tongue endurance and strength is a contributing factor in developing sleep apnea, it’s yet another reason to keep running.…

Heading, 47, won Canada’s 300-mile Montane Yukon Arctic Ultra race in 173 hours. Firstly, huge congratulations. Thank you! Secondly, are you nuts? Yes, just a little: it keeps life interesting! What’s your background with this race? It inspired me to start ultra running. I volunteered there in 2007 and in 2009 completed my first ultra, the 100-mile Yukon Arctic. I have since raced in Reunion, France, Finland, Austria and the UK, discovering that cold climates are my thing. How was your training? Hard! It’s always hard to fit it in with the rest of life. I mix up the long training sessions – some runs, a lot of mixed running and walking, and some walks. I also pull a tyre round my village to simulate pulling the sledge, and I…

Peter Messervy-Gross, 47, completed a 100-mile ultra across a frozen Mongolian lake, wearing jeans and brogues. Peter, from Jersey, took part in the Mongol 100, but his kit got lost in transit. With size 13 feet he struggled to find suitable replacement footwear locally, although fellow competitors rallied round to donate other pieces of kit to him. He battled temperatures of -25°C and painful blisters as he journeyed across Lake Hovsgol over four days. “Your feet swell because you’re on them for so long,” he told TR. “I literally became too big for my boots. “I expected it to all be about a race,” said Peter, who’s longest run before the Mongol 100 had been a marathon. “In fact, it became all about the people and cameraderie of doing something…

Trial runner and full-time adventurer Anna McNuff plans to run 2620 miles from John O’Groats to Land’s End in June – barefoot. Find out more, or get involved at annamcnuff.com/ barefootbritain OMM have launched the UK’s first disability-inclusive trail race, the 10km Outdoors Magic Trail Race, part of the OMM Festival held on May 3-5 in Staffordshire. More info: theomm.com/ outdoors-magic-trail-race Richard O’Connor (aka Mad Mule Fitness) ran 103 miles from Poole to Sidmouth along the South West Coast Path to raise over £1200 for The Sidmouth Donkey Sanctuary. justgiving.com/ fundraising/4damules…

Last year was lighter on the racing front for me, so running 36 miles through the heart of the Cairngorms National Park in the depths of winter loomed as an intimidating prospect. I had organised a ‘Cairngorms to Capital’ challenge for the charity I work with in Scotland, Link Community Development International, to support a school building project in Ethiopia. Trail runners would leave Coylumbridge, outside Aviemore, and traverse the remote Lairig Ghru before running through Glen Tilt to Blair Atholl. From here, cyclists would ride the 90 miles back to Edinburgh. The day arrived after a wild week of gale force winds and torrential downpours, accompanied by much nervous thought about what the weekend would bring; the Lairig Ghru can resemble a brutal, and dangerous wind tunnel at its…

Taking a break on the Queen Charlotte Track on a visit back to my homeland of NZ. Very hot but very happy! Simone Dumergue From the summit of Ben Ledi, Trossachs, Scotland. Mark Williamson At the top of Leckhampton Hill in Cheltenham. Simon Bennett High in the Gran Canaria mountains. Nigel Plant On top of Montana Roja volcano in Lanzarote. Jim Skelton A break from the trail reading Trail Running in the company of Everest! Clare Muir First run in my @hokaoneone Speedgoat 2. Stephen Belmar Sunday social run on Sale Fell. Vicky Johnston…

GRIPPING STUFF As the year ploughs on, are your shoes starting to wear? Well, you no longer need have this problem. The new Inov-8 Roclite 275 with graphene grip allows you to run for miles and miles with no compromise. Their grippiest outsole, with fantastic durability thanks to graphene. The perfect shoe choice for Trail Running’s #Run1000miles challenge. FASTPACK IN STYLE Durable yet light with a sleek silhouette belying its intuitive features, the new range of Montane Trailblazer packs is designed for efficiency in mountainous environments. With a focus on lightweight performance, they’ll redefine your mountain adventures. THE HEAT IS ON Sportsshoes.com are ready for summer, with new lines being added daily. See Trail Running’s pick of the new stock in our special hot weather running kit feature, starting on…

Alex van Tuyl is a top runner who had the good fortune to grow up around the Purbecks and is all too familiar with the steps up to Houns Tout, known locally as ‘the gully’. “There are a few local races that go round there and the gully’s always known as the worst bit because it’s vicious. It’s a very intimidating incline,” he said. “It is just about runable [if you’re going up] and, coming down, particularly in the summer when the grass is a bit drier, you can normally take the right hand side, so if you want to ping it out down there that’s probably the most efficient way of getting down. “The coolest bit of running around that area is you can encounter so many different forms…

With marathon season in full flow, emergent technologies showcased on the feet of the world’s fastest road runners are arguably paving the way for a new world of personalisation when it comes to sports footwear for every type of runner – whether road or trail. Eliud Kipchoge – world record holder for the marathon and arguably one of the greatest runners ever – is a good example of how running shoe technology is helping athletes run faster than ever before. Working closely with Nike in 2018, he used trainers designed with 3D printing techniques to help smash the marathon world record. During his attempt to beat the world record in September 2017 at the Berlin Marathon, he was hindered by the fabric of his trainers. Fighting rain and wind throughout…

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. ROBBIE BRITTON GB ultra runner, sponsored by TomTom and Profeet. MATT BUCK Running coach and founder of Running Adventures runningadventures.co.uk SARA SAWYER Running coach and Pilates teacher who runs everything from 5km to 100-mile ultras DAVE TAYLOR Former English veteran champion who offers navigation courses and guided fell runs BEX CLEARY REPs-qualified personal trainer. Competed for TeamGB at International Canicross Q Is it bad to run on a treadmill? Henry Arter, Bolton A“The idea of running indoors on a treadmill may seem anathema to most trail runners, so it’s interesting to note what Robbie Britton, who enviably has the beautiful trails around Chamonix to call…

Running is often considered an individual sport, a time for reflection to clear the mind. Getting out after work for some stress-relieving solitary miles in the fresh evening air sounds very appealing in theory, but good intentions are so often derailed in seconds post sofa-flop. Don’t worry, we’ve all been there. But it’s easy to give into lame excuses when you’re the only one holding yourself accountable. Arranging to meet a running buddy is a great way to ensure you stick to your plans. Plus, knowing someone is waiting for you to chat and joke the miles away makes getting up an hour earlier than usual or passing on post-work pub invitations a lot easier on the days when you’re lacking motivation. And running with others can actually make you…

Train Running’s #Run1000Miles campaign encourages everyone to lace up their shoes and get out there. All it takes is 20 miles per week and you will be on the way to reaching your goal and improving your life. The challenge is open to anyone; all you have to do is sign up, log your miles, share your running stories and encourage others. Run1000Miles ambassador, Jess Guth explains how she signed up after being encouraged by friends and now can’t get enough: “1000 miles was so far beyond my imagination,” she says. “Trails were scary things that caused me to fall over and freak out. But curiosity got the better of me, so I joined and lurked in the Facebook group for a bit and I realised that the group of…

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 the best T-shirts for the summer p88. JOE SHEEHAN The summer is well and truly with us, so we take a look at some of the best kit to keep you cool, p82. MARC ABBOTT Production editor Marc has been putting in some serious – nicely cushioned – miles in for this issue's shoe test, p90. PAUL LARKINS A trip to Zurich showed Paul just how big On has become. He takes a look at its super-cushioned option, below.…

Salewa Ultra Train 18 backpack, £90 Winner of the ISPO 2017 Gold Award, the Ultra Train 18 is a lightweight, minimalist pack designed for fast-moving mountain activities. The split Ortholite open-cell foam shoulder straps of its Contact-Fit Lite carrying system mould to your body to give a precise fit around the shoulders and promote good breathability. The Twin Compression System ensures a close carry and stabilises the load, while the two-in-one lower straps allow you to adjust the pack’s height and compression on the fly. Features include a secure pocket for keys and the like, a hydration compartment and tube routing for either shoulder strap, mesh side pockets, trekking pole fixings and reflective print for visibility. salewa.com KEY ELEMENTS Along with fit, capacity and strapping, don't forget to look for…

SMARTWOOL MERINO SPORT ‘GO FAR FEEL GOOD’ TEE 105g (S) smartwool.com £55 This great-looking, relaxed-fit tee combines super soft and comfortable, naturally antimicrobial, responsibly-sourced Merino wool with quick-drying, durable polyester. It has a long cut and V-neck with a stylish front print, making it a great option to wear all day and all year, whether you’re on the trails or in town. VERDICT Great all-rounder. Top looks, comfort and performance. ICEBREAKER COOL-LITE AMPLIFY SS LOW CREWE 100g (S) uk.icebreaker.com £65 Icebreaker’s lightweight Cool-Lite fabric combines responsibly-sourced Merino wool with Tencel (from plant cellulose) and Nylon for superb softness, breathability, natural odour control and durability. The long yet athletic cut with drop tail, relaxed fit and vented back panel make it a joy to wear all day long. VERDICT Super comfort…

“No mountain profile in Lakeland arrests and excites the attention more than that of the Langdale Pikes,” observed Alfred Wainwright in 1958. We totally agree. No matter how many times we drive down the long road that wends its way through Great Langdale, we’re always overtaken by excitement as the jagged summits of the Pikes, encircling the remote head of the valley, finally rise into view. If you’re someone who loves running in the mountains you’ll find the call of this rugged skyline utterly irresistible – we’ve spent many a night under canvas in this valley, gazing up at those airy summits. We’ve spent almost as many days exploring them: running high- and low-level trails, discovering the best views and, on the hottest summer days, cooling off in shining tarns,…

DISTANCE ASCENT DIFFICULTY This intriguing but thoroughly enjoyable route takes in the varied landscape and scenery around Dunwich, from heather- and gorse-clad heathland to wave-washed beaches and the eerie twin hulks of the Sizewell nuclear power stations. The run begins with a winding stretch of coastal trail boasting glorious sea views, eventually reaching the eastern edge of RSPB Minsmere bird reserve; look out for the local resident marsh harriers, otters and water voles. A fun run straight up the pebble beach brings you to the National Trust Coastguard Cottages Tea Rooms – a perfect place to stop for a breather – before the trail heads inland. Trace your way through the heather and gorse on Dunwich Heath then through pretty woodland to bring you into Eastbridge village. The final miles…

DISTANCE ASCENT DIFFICULTY This exhilarating run follows a similar route to the annual Scafell Sky Race, which takes place in June, but avoids some of the harder scrambles encountered by the racers. It’s still a tough circuit – long and steep with plenty of hard mountain terrain – and a serious day out requiring plenty of navigation and fitness. Starting at the Sticklebarn pub it heads straight up the leg-sapping climb to the Langdale Pikes, ticking these off before heading for High Raise at 762m. Take a moment here to catch your breath and take in the glorious views if it’s a clear day, then enjoy the long descent into Borrowdale. Another long ascent begins with an enjoyable scramble up Sourmilk Gill followed by some airy ridgeline running across Green…

DISTANCE ASCENT DIFFICULTY From Cwm Croesor, a delightful valley nestled beneath the shapely peak of Cnicht, this run follows a disused quarry-cart track to gain height towards the abandoned Croesor Quarry following ‘Llwybr Llechi Eryri/Snowdonia Slate Trail’ marker posts, part of a new 85-mile waymarked trail in the area. Arriving at the impressive, ruinous quarry workings at Bwlch Cwmorthin, it leaves the marked trail, heading south and then south west, always uphill towards the lofty heights of Moelwyn Mawr: a whaleback of smooth, steep, grassy lines that will test your ascent legs to the summit. The descent quickly drops towards the rocky and interesting ridgeline of Craigysgafn, with impressive views down to Llyn Stwlan and the town of Blaenau Ffestiniog beyond. Here, you’ll find some simple, rocky descent steps to…

DISTANCE ASCENT DIFFICULTY Deep in the heart of the Cairngorms, overlooked by the mighty Lochnagar which rises to 1155 metres, Loch Muick lies within the Balmoral estate. This run takes in a full circumnavigation of the loch with a suggested but optional detour up to the high mountain summit of Lochnagar. The route starts from Spittal of Glenmuick and follows a rough track to Loch Muick’s north-eastern tip. Form here it tracks the northern shore, taking in the utter serenity of the place with its dramatic mountain surrounds. At the far end of the loch you can turn right, signposted to Lochnagar, to climb the mountain, adding four miles each way and nearly 800 metres of ascent. Lochnagar will often hold snow far out of the winter season; if you…

We ran first on the road away from the hotels silhouetted against an ever-brightening horizon. At 7am it was nice and cool, with a fresh breeze cooling us from across the water. Grand Canyon-like mountains rose to our left; dry, rubbly and camel-coloured. Soon we turned on to a wide, stoney, gravelled track, past a water-pumping station and along a dyke with the sea stretching to the right, Jordan to our left. Here, the salty shoreline was even closer, revealing strange shapes, white salt jetties and perfectly circular salt islands as far as you could see. They were so precisely formed that they looked like man-made pontoons. The Dead Sea is 10 times saltier than normal sea water because it’s a terminal lake. Water flows in, but there are no…

Joe limbers up for his 15 minutes of fame, while editor (and part-time stylist) Paul is left holding the kit. See p82 for the results of our summer gear photoshoot Kate Robinson team-mates Leanda Du Bruyn (left) and Anett Somogyi (right). Do not underestimate the speed of this girl! Star writer (centre) with Paul hooks up with Olympic star Colin Jackson at the launch of new trail running festival RunFestRun Tiffany Saibil hits her deadline, despite giving birth during the making of this issue of Trail Running! Columnist…

CHRIS EVANS He’s turned his love of running into an amazing looking new trail event, p8. TIFFANY SAIBIL Learn all about the incredible trails (and carnivorous wildlife) of Canada, p18. JASMIN PARIS Inspiration and motivation by the bucketload from an amazing athlete, p40. ROB KEMP New tricks to learn to make your next race one that you’ll remember, p44. KATE ROBINSON This 35min 10k runner explores the positive vibes of group running, p66. ELSPETH TURNER Rest, recover and run... further, faster and better than ever before, p70. /trailrunningmag @trailrunningmag /trailrunningmag tr@bauermedia.co.uk…

What? Researchers at the National University of Singapore have devised a machine called MRegen, which aids recovery using the magnetic field. How? The magnetic stimulation gives the effect of exercise, causing the muscles to adapt more quickly. Testing has shown that post-operative recovery indicators were 50% better among patients who had used MRegen. Why? Being injured means you’re probably unable to train, but physios usually recommend some sort of activity to aid recovery. Magnetic-field recovery could be a way forward in getting around this paradox.…

The popularity of vegan diets has risen dramatically in recent times, including among runners. A review of 77 separate studies published in the journal Nutrients highlighted that a plant-based diet “appears to be a helpful part of a strategy to reduce inflammation”, which helps recovery. It added: “The possibility that such diets contribute to improved performance and accelerated recovery in endurance sports is raised by their effects on body composition, blood flow, antioxidant capacity, systemic inflammation, and glycogen storage. This provides a scientific foundation for the increased use of plant-based diets by endurance athletes.” CALORIE COUNT…

1910s In his well-known book Training, published in 1911, respected running coach Harry Andrews begins a small section on weight training with: “There should be free indulgences in garden exercises. I have elsewhere spoken of the importance of skipping, and where one has the opportunity, a bit of digging is advantageous in exercising the muscles.” He added that if the weather is not suitable for gardening, then dumbbells could be used indoors – first thing on getting out of bed. 1940s It is said that Czech distance great Emil Zatopek, winner of four Olympic golds, heard about other elites lifting weights so he experimented by running with his wife on his back. 1950-60s Australian coach Percy Cerutty led the way in championing high-weight, low-rep strength training. One of his charges,…

GB 24-hour runners Dan Lawson and Robbie Britton have set a supported joint Fastest Known Time of nine days, 10 hours and 17 minutes for the 400-mile Jordan Trail. “It was a lot tougher than we expected,” Robbie told TR . “The trail was only marked for the first 160km and it wasn’t often a natural trail to follow. We had to be on navigation almost constantly, and trying to rush a little.” But the country didn’t disappoint. “What a wonderful region, and the people are some of the most friendly I have ever met. Chasing Dan across the desert was difficult; he just skirted up dunes like a lizard, while I felt I had to swim through sand. Sharing an adventure with him was a delight; he’s a lovely…

GO TO IT! Join five-times UTMB winner Lizzy Hawker and photographer Ian Corless at the myRaceKit Tales From The Trails evening on June 11 in London. eventbrite.com WATCH IT! Ever fancied running the Cape Wrath Ultra? Watch a spectacular 15-minute film, Running North, about the 2018 event here: vimeo. com/323499106 READ IT! Running With The Kenyans author Adharanand Finn’s new book The Rise Of The Ultrarunners is a fun and thorough exposé of the madcap world of ultra-trail running. It’s a must-read. guardianbookshop.com WATCH IT! Joseph ‘Stringbean’ McConaughy set an FKT (since beaten) on the Appalachian Trail in 2017. Watch a 14-minute film about it: youtube.com/ watch?v=fCy7ASKYLto GO TO IT! #Trainbrave, a campaign for the awareness of eating disorders and RED-S, has events in Manchester, Bath, Loughborough, Durham Leeds and…

An ultra-runner who ran with his friend’s bib was caught after boasting about his race on Facebook. Neil Kennedy blew his own cover after placing third vet at the 33-mile D33 Ultra. A Chinese runner has been banned for life after being caught cycling parts of a road marathon. Stopped by race officials during the Xuzhou International Marathon, she got back on her bike later in the course, finishing in 5:38.36. As TR went to press, a runner was still missing, weeks days after starting a trail race in Malaysia. Mohammad Ashraf bin Hasan hadn’t been seen since two hours into the Gopeng Ultra Trail, despite an extensive search and rescue operation.…

Kilian Jornet’s hair-raising run along the Norwegian ridges had everyone’s hearts in their mouths on our social media channels recently. The Spaniard captured the amazing footage on a GoPro, showing exactly why he’s the best trail runner in the world. youtube.com/watch?v=MRzeLDkWT1c /trailrunningmag @trailrunningmag @trailrunningmag Get in touch tr@bauermedia.co.uk GET OUR DIGITAL MAG Get Trail Running magazine on your Apple or Android device, for a great read on the go. Visit www.great magazines.co.uk/tr…

Running 1000 miles in 12 months sounds like a lot, and right now you probably think you can’t do it. But trust us, that’s not true. It breaks down to just 2.7 miles a day, 19.2 miles a week, 83 miles a month; and once you start chipping away at those milestones it gets easier. Most importantly, you’ll be hitting trails regularly; making yourself fitter, stronger, healthier and happier; and joining a thriving community of runners. So sign up today! HOW TO STAY MOTIVATED Brendon Rendall, one of our #Run1000Miles ambassadors, is known for his ultra exploits, which included last year running 4000km across Africa from Namibia to Mozambique. Having already raised more than £900,000 over the years, his next big charity-raising effort will involve running the length of the…

1 SIGN UP ONLINE Visit www.run1000miles. co.uk to register. We’ve also designed new 2019 #Run1000Mile ruffs for you to wear while you complete your challenge. They’re on sale now for £7.50 – so order yours today, because they’re mega popular! 2 DO A PLEDGE Visit the website, download the #Run1000Miles pledge, sign it, take a picture of it and post it on social media to commit to the challenge. 3 JOIN THE FACEBOOK GROUP Sign up at facebook.com/ groups/run1000miles. You’ll be part of a buzzing community sharing the joys and toils of the experience, boosting you to achieve your aims. 4 FILL IN THE TRACKER Download the mileage tracker from run1000miles.co.uk to record how you’re progressing towards the big 1000. 5 GET SOCIAL Tag your…

Hill running success can often be defined by the shoes you wear, which is why the Roclite range of trail running shoes have been firm favourites with runners for more than 15 years. But, while there have been updates and revisions over the years, none has been as spectacular as 2019’s graphene makeover. Graphene – the world’s strongest material, said to be 200 times stronger than steel – has been infused into the rubber outsoles of the Roclite 275, making them 50% stronger, 50% more elastic and 50% harder wearing. The shoes now feature the same graphene-enhanced G-Grip rubber outsoles as Inov-8’s award-winning Mudclaw G260 and Terraultra G260. The Roclite 275s were Jasmin Paris’s shoe of choice when she made ultra-running history earlier this year, smashing the 268-mile Montane Spine…

Dr Keri Wallace is director of the Glencoe-based company (girlsonhills.com). “According to a recent study, the global average for road marathon participation among women is 35%,” she says. “Data suggests this figure is lower for trail running, and lower again for ultra-distance trail or fell running.” She believes there are no real barriers to increased female participation, only perceived ones... 1 “The most common barrier is a fear of running alone, due to the risk of harassment, which may be carried over from ‘urban trail’ or road running.” 2 “The second biggest barrier is a fear of getting lost in remote or mountainous environments. In my experience, women typically have lower confidence in their navigational abilities than men, but needn’t. Clubs, courses and races with an accessible, gender-specific or family-friendly…

Although running is generally not thought of as a team sport, training for a race with a team is an incredible bonding experience. Team mates see each other through the emotional highs and lows of racing and are there to motivate and comfort one another. Leanda du Bruyn, elite athlete for Altra South-Africa, says: “Being part of a group motivates me and creates a sense of belonging. We learn from each other and help each other. When training in a group, you get to know people better, see how they react when at their best and worst, when they are tired or excited. We are all dedicating our time to work towards the same purpose, so understand the emotional demands involved.’…

If you’ve spent the past 12 or more weeks religiously sticking to a demanding training schedule, whether for the London Marathon or an off-road ultra, you’ll now have some downtime... so make the most of it! The body will take some time to recover, both physically and psychologically, and inevitably your routine will change. This recovery stage can be relaxing but also constructive. Take a set period of time to reflect on your performance. Analyse and mentally log what you did well and learn from any mistakes rather than dwelling on them. No two runners will recover in exactly the same way. But just as with training there are general principles which can be followed. The important thing is to listen to your body and remember recovery can’t be rushed.…

1 YOU CAN RUN PAIN-FREE Recovery is about resting mind and body. The latter will need jogging-pace runs and even shoes with extra cushioning to make it through the transition. 2 RESTING HEART RATE ON WAKING ISN’T ELEVATED If your resting heart rate hasn’t returned to its normal level, that’s a sure sign you need more time. 3 YOU COMPLETE A LONGER RUN WITHOUT FATIGUE If you can crack out a longer run or quality session without feeling unusually fatigued, you’re probably all set for more. 4 YOUR MOTIVATION HAS RETURNED Trawling the internet for race entries? As long as it’s for the right reasons (see left), all good. 5 RUNNING FEELS LIKE FUN AGAIN! Does it still feel like a chore to get out…

SAUCONY PEREGRINE ISO 304g (UK 8) saucony.com £109.99 We couldn’t imagine wanting any more grip this summer than that which is provided by the Peregrine Iso. The Powertrac outsole provides exemplary traction on whatever surface you care to tread on, and its flexible nature resists rolling of the foot, possibly even helping to prevent ankle injuries out on the trails. Although not the lightest shoe here, these are certainly some of the best vented, with our feet feeling comfortable and dry throughout. Cushioning is right up there with the best, too. Their 4mm offset will suit those with upping the pace in mind, and those runner with well-conditioned feet. VERDICT Traction-packed and very breathable Grip Cushioning Comfort SCOTT SUPERTRAC ULTRA RC 341g (UK 8) scott-sports.com £139.99 These are the closest you’ll find…

1 MENDIP WAY, SOMERSET Test yourself in the majestic surroundings of Cheddar Gorge 2 DUNWICH HEATH, SUFFOLK Beachfront run on the picturesque east coast 3 WYRE FOREST, WORCS An easy 7km weekend run among the treees 4 DURHAM COAST, COUNTY DURHAM Go wild on a nature reserve 5 SCAFELL, LAKE DISTRICT Iconic route for the hardy 6 PIKE OF BLISCO, LAKE DISTRICT It’s a little bit lumpy... 7 HAY BLUFF, BRECON BEACONS Zig-zag across the border 8 MOELWYN MAWR, SNOWDONIA Reach giddy new heights 9 BEN A’AN, THE TROSSACHS Short route, big challenge 10 LOCH MUICK AND LOCHNAGAR Major climb in the Cairngorms…

DISTANCE ASCENT DIFFICULTY One of the largest remaining oak woodlands in England, Wyre Forest near Kidderminster encompasses a vast area of natural beauty and no two visits will be the same as the seasons turn. Wyre Forest has recently created four running trails, from 1km to 7.5km in length, ideal for all levels of runners. The waymarked trails guide you through the forest, weaving through oak and beech trees – you might spot Fallow or Muntjac deer as you go. Wyre Forest is managed by The Forestry Commission, celebrating its centenary in 2019 with a Forestry 100 series of races across the country. The Wyre Forest course is picturesque and punishing with an infamous climb towards the end of the trail, known locally as cardiac hill. Find out more about…

DISTANCE ASCENT DIFFICULTY Following the ridge clockwise along the southern edge of the Great Langdale Valley this route is challenging but, with good mountain skills and fitness, a lot of fun. Expect plenty of leg-sapping ascents and exciting descents and some technical singletrack, too. All of this is amply rewarded with spectacular views out across the Langdale Pikes and down into the Langdale valley and west towards Scafell from the summits of Bow Fell and Esk Pike. In good conditions the trail is clear but some sections are steep and the trail becomes very rocky over Crinkle Crags and Bow Fell. The final section from Esk Hause joins the Scafell path past the beautiful and secluded Angle Tarn, descending steeply down into Mickleden. Finish on easier ground along the Cumbria…

DISTANCE ASCENT DIFFICULTY Lying at the heart of Loch Lomond and the Trossachs National Park, Ben A’an is a popular and enjoyable mini-mountain that makes for a fantastic run or even a family walk. The path to the rocky summit is clear and straightforward but steep in places. Despite its diminutive size in comparison with many of the surrounding mountains, the views from the top are outstanding, taking in Loch Katrine, Ben Venue and the surrounding forests, peaks and valleys. The most popular descent is by the outward route, a lot of fun to run fast on a quiet day, but the alternative is a less-travelled detour, leaving the crowds behind and following hidden smaller paths north of the fence line and then left, keeping to the fence until you…

With superb ridges, accessible summits, lush valleys and rolling hills, the Brecon Beacons boasts some of the best trail running in the UK. Whether it’s a race, an easy run or a fastpacking adventure, this is the place to be. There’s rich history and folklore to intrigue visitors, while charming villages, local food, characterful pubs and great accommodation will make it a truly memorable trip. Trail races Whatever your ability, you will be spoilt for choice. The area has a friendly and vibrant grassroots fell running scene (see fellrace.com for South Wales races). A great one for novices to try is the 5k/288m Mynydd Llangorse (Grim Reaper) fell race. One weekend each July, both novices and gnarly mountain goats alike tackle the Brecon Fans races – two horseshoe routes taking…

RED MEAT According to the NHS, eating a high amount of red meat could increase the risk of bowel cancer so it is recommended that we don’t consume more than 70g (cooked weight) per day. However, as part of a varied diet, smaller quantities can be beneficial. Compared to white meat, it’s a bigger source of the important vitamin B12 and the minerals iron and zinc. It’s also slightly higher in beneficial bioactive compounds. WHITE MEAT On the positive side, like the red variety, white meat is of course a great source of protein. White meat also contains a range of essential micronutrients, is high in potassium and calcium and is lower in fat and calories than red meat. VERDICT Both can be great source of nutrients and beneficial for…

The Old Leatherman was a vagabond who regularly journeyed on a 355-mile loop in Connecticut and New York State, 130 years ago. He is thought to have dressed in leather, completing it in 34 days each time. Englishman Lee-Stuart Evans recreated his route on the anniversary of the mystery man’s death, claiming an FKT of nine days and 15 hours, despite some challenging weather... “Highlights included a huge thunderstorm, sheltering in a cave in Watertown, sleeping in a museum in Plymouth and becoming a member of the 169 club (people who have visited all the towns in CT),” Lee said. “I cried a lot. It was staggeringly beautiful and I came to understand a man who was a stranger in a strange land. This man moved in perfect harmony with…

Runner, coach, tour organiser – Tiffany Saibil loves nothing more than to share her passion for the mountains. Trail plays a huge role in your life; so how long have you been a trail runner and how did you get into it? I used to run the 800m at school but was no good at it. Fifteen years ago, while living in London, I got back into running to keep fit for skiing and mountaineering. I was doing short mountain races and in 2008 my ski crew in the Alps told me about the trail events around Mont Blanc. Sold by their enthusiasm, I went for a 45km ultra in Courmayeur, Northern Italy. Normally I advise against a big distance jump, but I was hooked on the energy surrounding the…

50% Goody bags 17% Shoe bag “I do feel concerned that a massive amount of rubbish is unnecessarily created around events.” Fiona Culleton “I just like a medal; sad really!” Tracie Harrison 8% Cheap water bottle 6% Mug “I think they should make it optional to get the freebies when registering.” Iris Hinterberger 6% T-shirt 6% Finishers medal 4% Banana 3% Ruff “I ran the Edale skyline on Sunday and was happy with the free pie, peas and gravy we got at the end.” Jamie Hardman…

The Montane Lakeland 50 and 100 is the largest and most spectacular long-distance trail run in the UK. This year, Trail Running have teamed up with Montane to offer two places on the 2019 roster. Along with this, you will also get £250 worth of Montane kit to help you run further and faster, in the race and beyond. The competition closes on May 31, 2019, so there’s no time to waste... • For your chance to win, enter now: montane.co.uk/run1000lakeland…

New research, published in the journal Personality and Individual Differences, shows that being mentally attuned to a race and controlling your emotions during it can reduce fatigue and lead to better performance. But how can you get a head-start on the mind games? We spoke to three endurance runners on their very different approaches to races against opponents, the clock and themselves. 1 Trust your emotions “I think the key is to have that genuine spark of excitement about race plans. It’s something you feel in your insides,” explains Julie Carter, psychologist and veteran British and English fell running champion. Carter’s insight into race motivation features in her new book Running the Red Line, which reveals more about the psychological approach needed for competing in races, and the emotions they…

For those of us who are geographically challenged, joining a running group removes the stress of having to plan a route, and the chance of getting lost. Run leaders guide the pack around a tried and tested route so group members can run free and happy without having to run endless laps of the car park to make up distance after a badly planned route. Plus, there will often be several sub-groups running at varying paces and distances, so there is no need to feel daunted if you’re unsure of your ability. Local club run leaders also dictate pace and stick to it, so you can be sure to hit the pace you need without having to check your watch every five seconds. There will also be tail runners who…

The foam roller and the peanut massage ball are great tools when it comes to effectively repairing you after a tough run. Use these exercises to focus on different movement patterns and rotation. THORACIC AREA This loosens up the mid back, torso and arms. Start with arms together (above), then slide the top hand along the floor, up and over in an arc over your head keeping the hand on the floor throughout. Breathe out as you slide into the stretch, breathe in on return. HIPS To open up, stretch and help mobilise the hips, actively rest in this position for 2-3 minutes after a run. Ensure the block is under your hip/glute and don’t overarch the lower back. Ensure the highest point of the curve is the front of…

SAUCONYXODUS ISO 3 £139.99 Grip, comfort and cushioning are the three major calling cards of the Xodus. Buy it if You want one pair of shoes that does everything MIZUNOWAVE MUJIN 5 £129.99 Air mesh upper keeps your feet comfortable, while Mizuno’s wave sole technology disperses shocks. Buy it if You’re looking for an all-rounder on the hottest days MIZUNODAICHI 4 GTX £129.99 With a similar list of attributes to the Wave Mujin 5 (above), the Daichi uses Gore-Tex in the upper. Buy it if You’re likely to be running in changeable conditions, or want a shoe for all seasons SALOMONSENSE RIDE 2 W £114.99 Grip that’ll take you from road to rocks, and most things between. Mesh allows cool air to circulate. Buy it if You want to stay…

CRAFT RUNNING SKORT $49.99 Used by Emma Morton Worn for 3 years Here's my indispensible, favourite piece of kit: my three-year-old Craft running 'skort.' I started trail running here in the France roughly three years ago and quickly moved to participating in competitions. I'm of a slight build, short-haired, and flat-chested. I also used to wear shorts. So I was getting pretty fed up of people shouting "allez le coureur" (for a male runner) and not what I would have liked to hear: "allez la coureuse" (for a female runner). So, a friend suggested buying a skort. Since then I have received the correct compliments! Beyond that, it's a tough, hard-wearing piece of kit. It has survived slipping down pebbles, falling into brambles, and the pins of race bibs –…

DISTANCE ASCENT DIFFICULTY From pretty Priddy, this round route rolls through the mumps and bumps of the western Mendip Hills to Cheddar Gorge, offering eye-popping views across the Somerset Levels from Crooke Peak to enigmatic Glastonbury Tor. The outbound route traces a recently revised section of the West Mendip Way, following clearly waymarked sections of singletrack and field paths, across Draycott Sleights Nature Reserve. Passing through Cheddar Village it skirts the dramatic northern rim of Britain’s biggest gorge, before descending ‘Hell’s Steps’ to Black Rock, crossing Velvet Bottom and following quiet country lanes back to Priddy. The area above Black Rock, accessed via Warren Farm, is where the Top of the Gorge Festival takes place each June. This carnival of adventure offers outdoor challenges including trail running races of 6k,…

DISTANCE ASCENT DIFFICULTY The Durham Coast was, at one time, renowned for its black beaches – the result of vast coal mines causing coastal pollution. But, following local project ‘Turning the Tide’ it has been transformed into an internationally important wildlife reserve. The area is home to the rare Durham argus butterfly and work is being done to improve its habitat all along the coast. Flower-rich limestone grasslands are a treasured and biodiverse habitat. This enjoyable run takes you through Hawthorn Dene, once a hive of industry and site of the former Hawthorn Towers, a 38-room gothic mansion. Wayne Appleton nationaltrust.org.uk/ durham-ranger-run GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNING MAG.CO.UK/ROUTES…

DISTANCE ASCENT DIFFICULTY This superb circuit starts in Wales at Hay Bluff, crosses into England to reach the Black Hill and then follows the Cat’s Back, one of Herefordshire’s finest ridges, to plunge into the peaceful Olchon Valley before climbing up to the Offa’s Dyke path for the return journey along a second ridge. The route offers two common features of the Black Mountains – wild, bleak ridges, and lush, isolated valleys. Running clockwise gives a superb descent down the airy, serrated ridge of the Cat’s Back, with excellent views across Herefordshire, all the way to the Malvern Hills. This route is taken from the Brecon Beacons Trail Running guidebook by Lily Dyu and John Price, available now from Vertebrate Publishing. See page 104 for TR’s guide to the region.…