Innholdsfortegnelse for December - January 2022 i Trail Running

PAUL LARKINS Paul, a sub four-minute miler in the 1980s and nowadays a coach to a wide range of runners, says: “I think as runners we’re all pretty good at planning, but it was interesting to chat with Tom Evans this issue about recovery. People often don’t think about it, but training and then racing an event is pretty stressful, and you need to take time afterwards. Switch your stopwatch off and just go for a run with the time of day showing on your screen. It takes away so much stress and allows you to run as you feel. Perfect.” PAUL HALFORD In his competitive days, Paul was always a big believer in planning – particularly the idea of having no more than two or three big goal races…

Boost your vocab Want your kids to expand their vocabulary? Get them running! Scientists at the University of Delaware recently had children aged 6 to 12 learn new words before doing either swimming, crossfit or colouring. The swimming group were 13% better in follow-up tests. “Motor movement helps in encoding new words,” explained Maddy Pruitt. Exercise such as swimming or running would be better than crossfit because of the lack of thought needed to carry out the movements. Fight depression We’ve long known that exercise can boost mood, but a study published this summer in Frontiers in Psychiatry showed it can in fact have a double whammy effect. The scientists at Ruhr-Universität Bochum demonstrated that physical activity improves the brain’s ability to change. Cerebral flexibility has been seen to be…

We all know the dangers of over-training, but often the damage can be done before we know it. Reliably knowing when your body is ready to be pushed to the maximum again would help, particularly if you’re a serious athlete wanting to do several hard sessions per week. A study using 23 subjects published this year in the Journal of Sports Sciences concluded a saliva test could determine testosterone levels and be used as a potential tool to detect hormonal dysfunction as a result of over-training. However, the paper added more confirmatory work was needed.…

Sufiya Khan has become the first female to run the 480km Manali to Leh Himalayan Mountain route. The Under Armour athlete from India had to contend with plummeting temperatures and 8200m of elevation all whilst running at over 5000m above sea level over the 156-hour expedition. Snowdonia wasn’t enough for Mark Darbyshire, as he and Dave Phillips broke the Hadrian’s Wall path FKT in October. The pair traversed the nation in 15hrs 48mins 37secs. Runners have often touted the benefit of the outdoors to our mental and physical health but the NHS and Department of Health have increased ‘Green Social Prescribing’ – prescribing time in nature for health and wellbeing.…

I have a pizza the night before, a big pizza for breakfast and I take Snickers, electrolytes and some Himalayan salt,” says relative ultra-running newbie Amado Ottley. This relaxed regime saw the 34-year-old land seventh place in his first multi-day ultra this summer, the gruelling 250km Ultra X Wales. Not bad for someone who runs in sandals and averages just 40 miles a week. Growing up in the idyllic Caribbean island of St Kitts and Nevis, Amado spent his childhood days riding wild donkeys, climbing mango trees and charging along the three-mile trail to the beach – all barefoot. “I never really wore shoes, it was all part of being fearless and wanting to feel the ground, be a part of nature,” he says. But at the age of 18,…

It’s the small things that can really make the difference, says Tom Evans, a huge fan of the data his Garmin watch supplies. It might seem like a long list of numbers, but the information your watch tells you is invaluable when it comes to progression. Take the route planning feature on a Garmin for instance. Tom uses that to exactly replicate events he is training for. “Using it, I can get myself ready for a specific course,” he explains. And of course, he uses the heart rate metrics to decide whether it’s an easy or hard day when it comes to pace. “But I’ve said it once, and I’ll repeat it. Don’t forget to listen to your body. Metrics are useful, but so is understanding ‘feel’.” He’s also a…

1 OTTERSPOOL PARK Leave the concrete path and head up the tree-lined banks and you’ll find a surprisingly comprehensive collection of undulating, muddy trails, just begging to be run. 2 THE LOOP LINE Not strictly a trail run given the whole thing is on tarmac, but this old railway line turned public path cleverly hides the city behind a green canopy and allows a car-free run for up to 11 miles. 3 LYDIATE LOOP Less than 10 miles north of the city, this is a 10km trail run that takes in scenic sections of the Leeds Liverpool canal towpath and the Trans-Pennine Way. 4 HALE LIGHTHOUSE Drive beyond Liverpool John Lenon airport and enter another world. The village of Hale on the banks of the Mersey could be deep in…

Two days after meeting Sean and having moved across north Wales to Snowdonia, I decided to try to put some newfound knowledge into practice. Rather than use one of the many community-uploaded routes on the OS Maps app, I roughly knew where I wanted to go, so I thought I’d follow the green footpath lines on the map. Following the dot on my phone on the app told me where I thought I was. Unfortunately, the trails that my map said were there disappeared a few miles in. I ended up in a disused slate quarry. I either seemed to be wading my way through unrunnable trails or running towards cliff edges. To make matters worse, the rain was so bad that I decided to put my phone deep into…

MEN’S LIGHTWEIGHT T2 MERINO SPORT CREW, £13.95 This has targeted micro cushioning combined with extra ventilation for the perfect balance of protection and comfort on the toughest terrain. Merino Sport Fusion Technology provides padding, moisture wicking, and offers odour control. WOMEN’S ULTRALIGHT T2 MERINO SPORT ¾ CREW, £14.95 Sport Fit gives supportive compression for stability and balance around the ankle and mid foot and the zero debris cuff gives an close fit to prevent debris getting in. MEN’S ULTRALIGHT T2 MERINO SPORT LOW, £13.50 As the name suggests, an ultralight, low-cut trail running sock. High-wicking and breathable for maximum comfort on the move. MEN’S ULTRALIGHT T2 COOLMAX SPORT CREW, £13.95 Details include: Sport Fit, Moisture Management, ThermoFit, Flat toe seam Overfoot Ventilation, ShockZones, T2 AntiShock Cushioning, Y-Heel Natural Toe Spread,…

Maybe it’s a throwaway line, but marathon legend Eliud Kipchoge, the only man ever to crack two hours for 26.2 miles, says he’s pondering turning to trail running and ultra-distance running. In an interview with an American magazine, Kipchoge, who also revealed he runs more than 6000 miles a year, said: “After leaving the marathon, I want to run the ultramarathons just to feel how it is. Running for more than four or five days, or even run at once for 70 kilometres. I really want to feel the pain of running for a long time.” Trail running supremo Kilian Jornet tweeted “awesome” when he heard the news. Certainly, it promises to be interesting and if nothing else, Kipchoge definitely has the right watch for the job. That is because…

Here’s a fuelling and hydration plan for before, during and after each stage, taken from a colleague of Andy’s who was training for the Asics Coast Ultra Xtreme. BEFORE Precision Hydration 1500. An extra-strong electrolyte drink (1500mg sodium per litre) for pre-loading. One tablet in 500ml the night before each stage and another 90mins before the start. DURING Precision Fuel PF 30 Gel. A neutral tasting energy gel with 30g of carbohydrate per serving and 2:1 glucose:fructose ratio for easy absorption in the gut. One to three per hour depending on individual need (use the quick carb calculator at precisionhydration.com). Precision Hydration Electrolyte Capsules (swallowed with water from aid stations). Contains 250mg sodium per capsule for simple and accurate replacement of electrolytes lost in sweat. Clif Bar Shot Bloks. Simple,…

DAVID MILLER After running the MCC, David photographed the UTMB. Busy. p10 AMADO OTLEY An ultra running machine who clocks 40 miles a week in sandals! p26 VERITY OCKENDEN There’s no time like the present when it comes to planning. Read how on p38 MARK RAINSLEY The south of Britain has some amazing trails to explore and enjoy. p48 SEAN CONWAY An adventurer always needs one vital skill – being able to read a map. p64 ANDY BLOW Get it right and the food you choose can make a massive difference. p80 /trailrunningmag @trailrunningmag tr@bauermedia.co.uk…

WEEK #1 PLANK = CORE STABILITY Central to everything, your core strength is key to a better form. Simply introduce the plank into your training week. Go for straight lines, keeping your hips and neck table-like. Hold for as long as you’re comfortable and repeat three or four times. For more strength, alternate arms to improve your body’s stability. Remember, straight lines! WEEK #2 HIP MOBILITY = FLUID STRIDE As simple as it looks. Concentrate on a nice straight line as you raise your hips from the ground. With time your flexibility and core strength in this key area will improve which in turns will mean you’ll be able to maintain a perfect stride for much longer. Repeat three or four times, three times a week. WEEK #3 ANKLE MOBILITY…

Can you think your way to finishing an ultra as a beginner? Apparently so. In one experiment, the results of which were published this year, “functional imagery training” (FIT) was heralded as a powerful tool for endurance events. Fifteen beginners agreed to take on an ultra, with seven assigned to use FIT (which teaches us to use mental imagery to envision the sense of achieving their goal) and eight undergoing a psychological change technique called motivational interviewing (MI). Of the MI group, four started and two finished. But, all seven in the FIT group made it to the start, and six finished.…

One of Europe’s most prestigious trail ultras, Transvulcania, has been cancelled following the eruption of Cumbre Vieja on La Palma. The race traverses the volcano itself, the eruption of which has destroyed buildings and left many homeless. 87 runners had to be rescued and the race abandoned at Utah’s DC Peaks 50-Miler following a snowstorm which caused near-whiteout conditions, high winds and extreme cold. Fortunately, there were no serious casualties. There was a fatality at the Marathon des Sables, the desert ultra. At the start of the next day’s stage, a minute’s silence was held for the unnamed runner.…

FOR Absolutely, says Sam Cornell – it is losing sight of its values Ultra-trail running has been connected to the wild landscape of the British Isles for centuries and has particularly strong roots amongst the deceptively perilous Munros of Scotland and testing fells of North England. The unforgiving nature of the environs is what appeals – a taste of the wild and a chance to test one’s mettle. Fell races are renowned for their simplicity and down-to-earth pedigree. A runner can arrive in the early morning, pay a small entry fee, and engage in an elemental pursuit with their compatriots. One could almost forget that, not too long ago in this country, the pleasure of the great outdoors was reserved for a privileged few. But trail running is changing. The…

MONTANE Innovative, lightweight, breathable clothing for endurance sports and activities in extreme environments. montane.co.uk SILVA Best known among runners for its headtorches, Silva has designed and produced gear for over 85 years. silva.se ORDNANCE SURVEY OS creates, maintains and distributes detailed location information for Great Britain. Its app is a must-have. ordnancesurvey.co.uk RUNDERWEAR The finest performance underwear that’s guaranteed to support you no matter how hard you train. runderwear.co.uk SPORTSSHOES.COM The UK’s No1 online retailer for running, trail and hiking kit. It stocks the widest trail range the UK has to offer. sportsshoes.com LA SPORTIVA Renowned for its mountain footwear, in fact La Sportiva is equally successful as a running shoe brand. lasportiva.com BRIDGEDALE Purveyors of the finest technical socks, developed to offer you the maximum comfort off-road. bridgedale.com FORESTRY…

Tom Evans, ultra-running legend and, winner of the CCC and Marathon des Sables podium placer, to name but two of his incredible achievements, agrees that planning is the key. However, he also adds: “While it’s always great to have a training plan in place, you do have to remember that a plan also needs to be super-flexible. If your body tells you something, it’s a good idea to listen!” “A year is a lovely idea, but athletics isn’t necessarily set up for just a year, so [like Verity] I tend to have a longer plan. Every step I take is taken for a bigger goal and it gives me a real sense of purpose if things do happen to go wrong. “With that in mind, I sit down right around…

“My first concern, in negotiating the journey was one that is usually found at the forefront of most runner’s minds… food. Those of you who have ever bonked mid-run will know how invaluable it can be to have a reliably tried-and-tested snack on hand at all times. As my grandfather always used to remind me, ‘a soldier marches on their stomach’ and with that in mind I made sure to stock up on all of my favourites in order to get off to a good start. I’d recommend doing this at the beginning of any year as a way of investing in your plan that will encourage you to stick to it, and it’s always so much easier to do things like fuel appropriately if you have a stash of…

Zimbabwe-born endurance adventurer Sean has broken the record for the 4000-mile cycle across Europe (24 days, 18 hours and 39 minutes). His self-supported 4000-mile triathlon around the coast of Britain was the subject of an Amazon Prime documentary series, On The Edge. He became the first person in history to swim the length of Great Britain and has also run and cycled it. Now living in Flintshire, Wales, when he has not been travelling the world, he’s also written seven books about his exploits.…

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This issue’s routes do a grand job of showcasing the fantastic variety of running to be found in Britain. Visiting the country’s National Parks, Areas of Outstanding Natural Beauty, National Trails, and even the green spaces around Glasgow, these trails explore landscapes that differ widely, and yet all share the same magical qualities of a truly great run. Starting in the south-west, our two Devon runs couldn’t be more different. One tours the grand estate at Arlington Court, with views to the wilds of Exmoor. The other rambles around East Devon’s rare pebblebed heaths, some 240 million years in the making. From the start, on a clear day you can see the sea off the Jurassic Coastline glimmering on the horizon. Fastpacking adventures don’t come much better than the Norfolk…

It’s time to think about planning. Tom Evans, winner of the CCC and third-placer in the Marathon des Sables, to name but two events on his impressive CV, has that simple advice for you. But he warns, don’t lump it all together, thinking of it as a whole year – as we tend to do right around now. Consider instead lengthening it all slightly. Rome wasn’t built in a day and all that. “A year is a lovely idea but running isn’t set up for a year. My races are actually planned all the way until 2023,” he says. “Every step I take now is taken for a bigger goal.” And the reasoning behind all of this? “Things can go wrong, and do,” he laughs. “This gives you time to…

If you want a quick way to replenish your protein and carb supplies post-run, this simple recipe can be thrown together in 10 minutes flat, with no need to turn the oven on. It couldn’t be simpler. Servings 2 Preparation time 10 mins Nutrition 583 kcal, 48.4g protein, 51.6g carbs, 21.2g fat INGREDIENTS ■ 280g tuna in water ■ 1 celery stalk ■ 120ml full-fat Greek yogurt ■ 1/2 red onion ■ 1 tsp chili flakes ■ 1 small avocado ■ 4 tortillas ■ 80g mixed salad INSTRUCTIONS 1. Slice and cut the celery, avocado and red onion. 2. Mix with tuna, yogurt, salt and chili flakes. 3. Put all the ingredients in the wheat tortilla and fold into a wrap. ■ Find out more post-run recipes in the Lifesum…

Talk Ultra Photographer and writer Ian Corless interviews figures from the trail world, including in-depth coverage from Chamonix during the recent UTMB festival. iRunFar Short episodes from the good folk at iRunFar focus on race round-ups, and include all the other news that matters from the off-road world. Ultrarunning History Ever wondered how this crazy sport all began? Look (well, listen) no further! This podcast offers a vital history lesson for all of us. Wild Ginger Running You could say that podcast host Claire Maxted knows a thing or two about trails… we should know, she used to edit this very magazine! The Pyllars Pro trail runner Dylan Bowman, interviews the likes of Eliud Kipchoge as well as giving insider insights and tackling listener questions.…

Just as the UTMB carnival was winding down, the giant organisation announced that painkillers and anti-inflammatories would be banned from competition. The announcements include common remedies such as ibuprofen within 24 hours of a race. The Medical Director of Dokever, who oversees UTMB medical teams, stated that this was implemented to protect the health of athletes from potential dangers of NSAIDs and other painkillers. However, there has been criticism that these measures go too far, overstepping World Anti-Doping Agency restrictions.…

As if we hadn’t all spent enough time sitting in front of the telly in the past 18 months, right? Well, TR’s Liam Dee has at least been putting his time to good use (as well as consuming almost his entire bodyweight in popcorn) by streaming some of the most inspirational new running-themed movies. We can confidently state that any of these are guaranteed to provide you with the same motivational boost he’s enjoyed... Ramsay's Round by Claire and Dave MacLeod via Nevis Landscape Partnership (20:50) Showcased as part of the Ben Nevis Film+ festival, this scenic documentary follows Alicia Hudelson on her mission to run Scotland’s Charlie Ramsay Round. Includes some awe-inspiring landscape shots of the Scottish mountains as well as interviews with Mr. Charlie Ramsay himself. youtube.com/watch?v=8S5hcvhWp9w Crossing…

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 SHOULD PAINKILLERS BE BANNED FROM RACES? This follows news they could lead to a DQ at UTMB World Series races from 2022 ? WE ASKED YOU... What is the best running shoe ever? We surveyed our #Run1000Miles Facebook group, who – predictably enough – have some pretty strong views on the subject... 63% No 37% Yes /trailrunningmag @trailrunningmag @trailrunningmag Get in touch tr@bauermedia.co.uk…

1 SIGN UP ONLINE Visit run1000miles.co.uk to register. We have special 2021 #Run1000Mile ruffs for you to wear while you complete your challenge. They’re on sale now for £8.99 – so make sure you order yours today. Stock is extremely limited! 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…

‘It was the kind of jacket I could scrunch into a handbag just in case’ “Other worthwhile investments for the daily forays onto the trails wherever you are in the world, or indeed for larger adventures, are good clothing and good footwear. Runners must always be prepared for bad weather even when the forecast is sunshine, as we sadly learned this year with the tragic loss of lives at the Yellow River Stone Forest 100k in China. Even in months like May when this race was held, our climate is becoming so increasingly unpredictable that it is wise to pack for every imaginable or unimaginable scenario. For my own trip, I endeavoured to pack for all eventualities, but simultaneously not so much that I couldn’t find the required item when…

Top ultra-runner Galen Reynolds has this advice: “Eating is tough, especially when you’re out there for a long time. I’ve always struggled with eating during events and long runs, having some dietary restrictions. I was actually in a portaloo for 45 minutes during the UTMB! Super sugar supplements, like old-school gels, come and go out of favour with my stomach; a real off and on relationship. This year I started working with Supernatural Fuel whose straight-up real ingredients are free from everything. These little beauties are easy on my stomach and have a great release of energy and can even be gobbled when dehydrated. Not only that, but they also care about things like the trails we run on with their recyclable pouch scheme.” Like hydration, having a robust fuelling…

Menorca features on plenty of sunseekers’ bucketlists but it’s much more than that. This small Spanish island in the Mediterranean Sea has become a paradise for running over the past few years, as well as for its cuisine and beautiful beaches. Take the 185km Camí de Cavalls route that circles the island – a true challenge. It’s this event that led to the creation of the Illa dels Trails league, a five-race series encouraging people to visit the island at any time of year. Of the five races to choose from throughout the year, three take place in the autumn after the summer holidays have ended and Menorca is calmer and even more idyllic; the perfect time to visit and discover what it has to offer. In September, for instance,…

When trying to choose a B&B it can be challenging to find something unique and inspiring. However, that’s far from the case at Just B, a converted dairy farm in Balerno just 20 minutes from Edinburgh city centre. Just B is not your ordinary B&B and has a lot more charm and character than many of the hotels we would usually opt for when looking for an overnight stay. It caught our eye as The Pentland Hills are just a short run away, with their limitless paths. You could try the Pentland Ridge and Threipmuir Reservoir Circular (which is a 12km loop) or perhaps you’ll prefer the shorter, 6km loop through the Pentlands Hills Regional Park that provides outstanding views over the Pentlands and the City of Edinburgh. And then…

TRUST US Use the OS Maps app to follow routes uploaded by Trail Running as well as other experts and members of the public. You can search for those in your area and filter for distance and difficulty. CHARGE IT UP Depending on the length and remoteness of your run, the weather and your knowledge of the area, make sure your phone is fully charged. Remember batteries could run down more quickly in cold weather. You may even want to take a portable battery pack. Depending on your circumstances, you may need to ensure you have enough battery left for emergencies. PRINT’S NOT DEAD Don’t rely on your phone. Have a printed map as back-up and have a waterproof sleeve. To save weight, you could print out the map just…

Are you a country-lover or a city-slicker? Most of us trail runners would probably answer the former but I’m firmly in both camps. I love getting away from it all in the mountains but I also like big cities. That explains why the Regent’s Canal in London is one of my favourite running routes. You get the best of both worlds. The 8.6-mile stretch of towpath takes you under one of the busiest conurbations in the world but at times you could be forgiven for thinking you are in the countryside. From one end at pretty Little Venice, where it meets the Grand Union Canal, to the other at the exclusive marina of Limehouse Basin where it spills into the Thames, you see a contrast of scenery as you pass…

It’s been said that ultra marathons are just an eating and drinking competition with some running thrown in. And never do these words ring more true than when you’re tackling a multi-day ultra. Taking in the right amount of fuel, fluids and electrolytes is – along with a well executed pacing strategy – fundamental to finishing in good shape and enjoying the experience. What to do before the event STARTING WELL FUELLED Fuelling starts well in advance of an ultra. Two days out, your priority should be to load up with carbs to maximise stored glycogen in muscles and the liver. Carb-loading involves tapering training volume whilst increasing carb intake in your diet. Something in the region of 10g of carbs per kg of body weight per day (eg. 700g…

We use in-house and independent experts with sports and exercise backgrounds and many years of trail-kit testing under their belts so you can trust our kit reviews. PAUL LARKINS TR editor Paul has used the next three pages as a Christmas wishlist for his wife. Good luck, Paul! LIAM DEE Our rapid writer Liam has his eye on the latest independent nutrition products, over the page. JEN AND SIM BENSON Routefinders extraordinaire, our duo have tested some of the best warm baselayers for winter running, p88. MARC ABBOTT Marc – aka Imelda, given his love his footwear – recommends the shoes that got him into trails, p90.…

INOV 8 BASE ELITE LS BASELAYER 2.0 85g (UK 10)  inov-8.com Made with recycled polyester, this good value, super light, full-length top is surprisingly versatile. Soft and sweat-wicking as a baselayer, the sizing and cut also work brilliantly as a lightweight, fast-drying second layer. Thumb loops, reflective details, no-seam hems and anti-odour treatment finish a really useful piece of kit. VERDICT Versatile, well featured, good value, lightweight all-rounder. PATAGONIA CAPILENE COOL MERINO TEE 95g (size S)  eu.patagonia.com Made from 65% responsibly sourced merino wool and 35% recycled polyester, this classic tee feels great against the skin. It’s soft, light and breathable, adding a naturally sweat-wicking and antimicrobial layer for year-round wear – just be warned the lighter colours are a little see-through. Fair Trade-certified sewn. VERDICT Soft, light and comfy…

1 ARLINGTON, DEVON Rolling, eight-mile nature run 2 EAST DEVON PEBBLEBED HEATHS Find common ground... 3 LYNDHURST LOOP, HANTS National Park 20k 4 NORFOLK COAST PATH Epic trek in Partridge country 5 DODDS, CLOUGH HEAD AND HIGH RIGG, CUMBRIA Big day of ascent in the Lakes 6 COLEDALE HORSESHOE, LAKE DISTRICT More Cumbrian punishment! 7 TINTERN ABBEY, WALES Atmospheric Monmouthshire 8 LLANGOLLEN LOOP, WALES What goes up must come down 9 MAGNIFICENT 11, GLASGOW 11k of hidden beauty! 10 MEALL À BHUACHAILLE, SCOTLAND Beginner’s guide to the Cairngorms…

GET THERE Both routes start near Keswick, accessible by bus from the nearest train station at Penrith. For route 5 take a bus from Keswick towards Ambleside and Kendal, alighting at Legburthwaite. For route 6 take the Cockermouth bus from Keswick alighting at Braithwaite. EAT HERE Keswick has a lot of options; both the Fellpack café (fellpack.co.uk) and the Darkroom café (georgefisher.co.uk/cafe) in the George Fisher outdoor shop are very runner-friendly. SLEEP HERE Camp at Lanefoot Farm, Thornthwaite (stayinthornthwaite.co.uk), hostel at YHA Keswick (yha.org.uk/hostel/ yha-keswick) or there’s self-catering/ B&B accommodation at Cumbria House, in the heart of Keswick (cumbriahouse.co.uk).…