Innholdsfortegnelse for August - September 2022 i Trail Running

HYDRATION IS AN EVERYDAY THING Keep hydrated every day, not just around your training. This will ensure you start training in a good, hydrated state and that you replenish afterwards. As a bonus, all your life tasks will probably function better, too. So, drink enough and don’t be afraid of that extra pinch of sea salt on your food (if you’re not suffering from hypertension that is). HAVE A PLAN For racing longer races, make sure you have a hydration plan that’s adjusted to your needs. USE NUTRITION PRODUCTS THAT YOU ARE USED TO Take your personal physiology into consideration. For example, do you sweat a lot? Is the sweat ‘salty’? Then you need more electrolytes. ASSESS THE CLIMATE Research where the race is and check the weather…

Can you tell us a little about your background in trail running, and academically? Like a lot of trail runners, I was never a runner growing up. I’ve always had an interest in walking and mountaineering, but that gradually evolved into fell and trail running. I’ve only ever done a road run once or twice I think. My own running is all about very long distances, ideally in the mountains or somewhere else remote and beautiful. I run pretty much every day now and it’s an important part of my routine. Academically, I’ve been a sociologist for the past 12 years, based at a couple of different universities, with a broad expertise in media, culture and religion. I finished a big research project last year and was looking for something…

These are the social media accounts that inspire us, amuse us or just remind us that the internet isn’t always a negative, murky place! These must-follow Instagram accounts are, of course, just the potted highlights – check out who TR follows at our own account (which, for the sake of shameless plugging, we’ve included on these pages…). Black Trail Runners In the words of the group’s Insta bio, this is a “community and campaigning charity seeking to increase inclusion, participation and representation of Black people in trail running.” Proper inspiration and vindication of the belief that there should be no barriers to the great outdoors. Black Trail Runners was co-founded by the equally inspirational Sabrina Pace-Humphreys (@sabsrunsmiles), who’s also well worth a follow. FOLLOW THEM @blacktrailrunners Trail Running…

/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.greatmagazines.co.uk/tr 77.4% Long run 9.4% Tourist run 0.9% Interval 5.7% Hill session 3.8% Short recovery 0% Tempo 2.8% Progressive 0% Fartlek #TrailShoeSelfie Send us your shoe selfies and hashtag them on social media for a chance to feature in the next issue…

1 You are going to weigh yourself immediately before or after a run since this will closely tell you your sweat rate. 1l of water (or sweat) weighs 1kg. 2 Choose a run of between 60-120 minutes. Anything shorter or longer could skew the results a little because you don’t sweat much for the first 10 minutes and you sweat at a different rate by the end of a long run. 3 Weigh yourself on both occasions, ideally nude to avoid sweaty clothes affecting the results. Dry your body and particularly your hair afterwards to remove as much of the sweat as possible. 4 Take 2-3 readings on the before and after until you get a consistent reading. Digital weighing…

Mountain running is about so much more than fitness. Knowing your route beforehand (and by that I mean the ascent and descent shown on the map) will give you an idea of the pace and effort you should be working to. That's another way of saying 'don't be afraid to walk'. Indeed, plan it all in as part of your run. Map skills are also helpful in ascertaining the terrain. High up will likely mean rock and the running will be like standing on a wobble board. Again, it's all about preparation. I've helped Fenland residents run successfully in Alps but it took a reassesment of expecation (run slower than you thought) and loads of prep. But it can be done!…

BIRD DOG ■ Start on all fours ■ As you exhale, extend your right leg straight out behind you as you reach your left arm straight forwards ■ Your right leg and left arm should now be in a straight line with your spine ■ As you inhale, bring the right leg and left arm back to your starting position ■ Repeat by extending the left leg and right arm ■ Repeat this exercise 10 times PLANK ■ Start in push up position ■ Extend your legs so they are straight behind you. Keep the head in line with the spine ■ Lower the forearms to the floor and interlace the fingers to create a triangular base ■ For an extra challenge, try lifting one leg at a time two…

OUR EXPERTS 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 selected the best new running gear, from the latest smart watch to stylish singlets and more... CLAIRE MAXTED Claire highlights the essential items that – in her opinion – no trail runner should be without, p78 MARC ABBOTT Marc has been testing the latest trail running shoes to see you through a summer of baked earth, p82. MATTHEW WALTERS The founder of inspirational running group Runspire won’t run anywhere without his Bridgedale socks, p84 Huawei Watch GT Runner, £259.99 Running watches stand or fall on the strength of their data collection and presentation. No such…

SEE YOUR FAVOURITE RUN IN PRINT... Do you have a favourite run that you’d like to share with other Trail Running readers? We’d love to hear all about it! Send your route suggestions along to: tr@bauermedia.co.uk Sounds like a plan It’s amazing how, once you’ve found your feet with trail running, landscapes everywhere suddenly fill with potential. The possibilities are pretty much endless. But it can be hard to know where to begin. Having spent the past decade or so exploring new routes, we thought we’d include a few answers here. Right here, in fact, kicking off with Trail Running’s online routes archive at trailrunningmag.co.uk/routes. This is our 34th issue as routefinders for the magazine, so we’ve collated 340 different routes so far. Some come from our…

MATT WHYMAN So often, books on trail races are all about victory. Not so this time, p24 MARA YAMOUCHI One of Britain’s greatest ever marathon runners loves the trails, p26 SEAN MCFARLANE Discover the beauty of north-east Scotland for yourself this autumn, p36 MARK RAINSLEY Really, should you run on Britain’s deadliest trail? This intrepid runner did, p48 SAM HARPER Sometimes a DIY approach to the Highlands is the best way to go, p60 GEMMA NAYLOR Get your core in shape and you’ll be ready to explore anywhere, p70 /trailrunningmag @trailrunningmag tr@bauermedia.co.uk…

This quick and easy meat-free dish is a great alternative to curry for those who like something spicy. Time: 30 minutes Servings: 2 Calories: 520 per serving INGREDIENTS ■ 1 yellow onion ■ 1 garlic clove ■ 340g firm tofu ■ Spray oil ■ 2tbsp yellow curry powder ■ 1 can light coconut milk (400ml) ■ 120ml water ■ 300g egg noodles (or rice) ■ 30g fresh coriander INSTRUCTIONS 1. Finely chop the yellow onion and the garlic clove. 2. Cut the tofu into smaller cubes or tear it into smaller pieces. 3. Add spray oil to a frying pan and fry the tofu until golden on medium-high heat. 4. Add the garlic and onion and fry until softened. 5. Add the curry powder, coconut milk, and water. Season with…

Sheffield The Steel City has the Peaks on its doorstep… and if that isn’t enough, the Dales are only a quick zip up the motorway. Or by public transport... Kendal Who doesn’t love the Lakes? A visit to what’s arguably the epicentre of UK off-road running is a pilgrimage that every trail runner needs to embark upon. Coed-y-Brenin Despite its rather quaint scenery, the rugged terrain of Snowdonia is just minutes away from this mountain-mad Welsh town. New Forest It’s not all about mountain scrambles and metres ascended... The New Forest is packed with wonderful trails, and the delightful south coast is within easy reach. Newcastle, County Down Look out across the Irish Sea from this Northern Irish seaside town, before heading into the Mourne Mountains for a run you’ll…

COLUMN Let me tell you about the trouble with trails. They can be muddy, unlike pavements, and I don’t like ruining a perfectly clean pair of running shoes. This was my outlook 25 years ago living in London’s East End. Back then, my idea of venturing off-road went no further than Bow’s Victoria Park. It was a wild open space; a green lung that enabled city-dwellers to escape the daily grind and just breathe. It also boasted a network of tarmac paths, which was the only draw for me if I needed to cross to the other side. As a shortcut, it was useful as long as I didn’t have to make room for prams or loose dogs. Planting just one road shoe on the grass was unthinkable to me.…

TAKE UP THE CHALLENGE#RUN 1000 MILES The #Run1000Miles challenge really is for everyone, as you can tell from a look at our Facebook group. Among the members we have plenty who wouldn’t describe themselves as speedy and many who don’t care how fast they are. Members such as Ed Gibbs (below, centre), who took up running to lose weight and would never have dreamt of notching up 1000 miles in a year. At the opposite end of the spectrum, we were particularly impressed to see some of Elisha Cheruyiot’s training (below) in Eldoret, Kenya. Being able to turn out 2km repetitions at 4:38/mile pace doesn’t make you too fast to have #Run1000Miles as a target. In case you needed any more convincing, here are some more reasons why #Run1000Miles is…

Download the MapRun6 app for your Android device or iPhone. Sign up for free and download the course so you are not reliant on phone signal. Pick up your course map (for a donation to Kendal Mountain Rescue Team) from Inov8’s The Forge Store located at Staveley Mill Yard, LA8 9LR. Open the app, use “select course” and find the right one. Select “go to start”. Remember, your time automatically starts when the GPS detects when you are near the start so don’t go within 10m of the bridge until you are ready – compass, map, etc in hand. ■ See slmm.org.uk/news…

HOW TO GET TO THE TRAIL The Lairig Ghru is a one-way trail, and can be traversed from either direction. From Braemar, the nearest airport is Aberdeen, just over an hour to the East via the A93. The Linn of Dee car park is a further 15-minute drive (10.5km) from Braemar. From Aviemore, the nearest airport is Inverness, just under an hour north via the A9. Access the trailhead from Coylumbridge down the B970 road, 6km from Aviemore town. WHEN TO GO The pass is best traversed from spring into late autumn, before the snow comes. Although the pass is never ‘out-of-bounds’, the route is not advised to be undertaken in the winter as the track passes beneath peaks that pose avalanche risk, and the snowfall is typically quite high…

I cannot believe it was around eight years after I took up running that I finally began training with a club. Although I still appreciate the benefits of running on my own, training with a club has plenty to offer. If you’re unsure about which one to join, check their website first to gain a sense of who they cater for. The best-known athletics clubs in your area may not necessarily welcome all levels of runners, although they can often offer superior levels of coaching and fast company, if that’s what you’re after. A club without a track to hire can sometimes be a lot cheaper, too. Many clubs will offer trials of a few weeks first so you can see how it suits you before you start paying.…

WHO IS JULIA? ? Julia is a former road marathon runner who won the Coast Ultra Xtreme, set a course record for the South Downs Way, and has bagged FKTs and top 10 race finishes worldwide. She also ran up to and including the day she gave birth to her son! While pregnant I imagined how my first run back as a new mother would feel. Training is such an integral part of my life so the idea that there would be an extended period off felt daunting, regardless of the excitement to meet my baby. I wondered – and even worried – how different it could be and whether I’d like the way my new body would fit. I had heard stories of other women returning to running…

MEET THE EXPERT It’s odd that someone who HATED running ended up writing a whole book about the sport, but that’s what happened here. Trail Running magazine co-founder and former editor Claire Maxted went from being a massive runaphobe at school to running hundreds of miles through the mountains… for fun. So, she decided to write a book about everything she had learned, including how to enjoy running more, be more environmentally friendly, choose the right gear, make nutritious meals and snacks, prevent injury, get stronger, navigate better and train for trail races from 5k to 50k. wildgingerrunning.co.uk/shop GET A GRIP Inov-8 X-Talon 260 V2 £125 Gone are the days when super-grippy aggressive lugs meant super-ouch for your feet on the hard stuff. The days of studs drumming…

2021 female winner of the Echappée Belle Intégrale, Silvia Ainhoa Trigueros Garrote, tells Trail Running ... ■ Train on technical terrain and in rocky areas ■ Try to train along the actual route, if possible; it will help your strength in the race ■ Be patient – the kilometres in the race go by slowly 2015 female winner of the Echappée Belle Intégrale, Nicky Spinks, says... ■ Wear shoes like the Inov-8 TerraUltra or the TrailTalon for good control when climbing and descending on rough terrain ■ Do a lot of ascent work during training ■ Find technical rocky paths to practice foot placement Course director Florent Hubert advises... ■ Find ground strewn with stones and roots and spend lots of time there to get your body used to…

Inspired in part by the increasingly warm temperatures we’re currently enjoying in the UK, but also by that BBC TV show that was on recently, Freeze the Fear with Wim Hof, we thought it would be the perfect time to chat about temperature. Let’s start with the heat. Paul Halford has undergone some extreme conditions (p48) to discover how to cope with everything the summer (and your holiday in Spain) will throw at you, but perhaps it’s the surprising power of the cold we should look at here to see just how handy that can be. Christian Allen, a product expert takes up the story. “Ice baths are beneficial after a long period of physical exertion,” he says. “Incorporating them into your exercise regime can bring several benefits, including alleviating…

Beer A social post-run beer or two is a long-held tradition that remains at some running clubs and groups. However, alcohol can worsen dehydration and the National Athletic Trainers’ Association discourages consumption of drinks with more than 4% alcohol after exercise due to performance. However, ‘sports beers’ which are low-strength or non-alcoholic and contain electrolytes can be more effective at maintaining fluid-electrolyte balance than water. But the study adds low strength beer “might still not be the most desirable post-workout beverage.” Avoiding cold water Chinese culture recommends that food and drinks should be consumed at room temperature. Traditional Chinese medicine says cold fluids or foods can “increase dampness in the body and irritate the gastrointestinal tract.” However, the paper notes the benefits of cold fluid in lowering body temperature, including…

John Kelly has broken the previous Wainwrights Round record by an astonishing 11 hours. This follows an abandoned attempt by John last summer. It was clearly worth putting it off until this year, with Kelly now setting the bar even higher at 5d 12hrs 14min! Carol Morgan was also out on the 214-peak Wainwrights Round, joining the ‘sub-seven days club’. Her 6d 10hrs 43min finishing time places her fifth overall and second female behind Sabrina Verjee on the all-time results list. The Hallam Chase held its 160th edition at the end of May. The Sheffield fell race is thought to be the oldest still hosted annually. And long may it continue! Damian Hall had to abandon his attempt to reclaim the Pennine Way FKT, having completed 220 miles. Unseasonably high…

COLUMN The Dolomites in northern Italy have long been one of my favourite places in the world. I enjoy hiking in mountains, and fell in love with the dramatic landscape of the Dolomites the first time I visited. The combination of spectacular landscape, pristine nature, picturesque villages, warm Tyrolian hospitality and delicious food is hard to beat. Rising early to a delicious Italian coffee, then spending the day hiking amongst wild flowers and breathtaking views, and finishing off with a delicious meal of polenta, dried mountain ham and locally-grown vegetables, is something I really cherish and look forward to. So when I decided, after retiring from elite competition on the roads, to try trail running in 2017, it was easy to decide where to go. A friend recommended the Lavaredo…

1 SIGN UP ONLINE Visit run1000miles.co.uk to register. We have special 2022 #Run1000Mile ruffs for you to wear while you complete your challenge. They’re on sale now for £9.99 – 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 your social media posts with #Run1000Miles…

I remember the feeling of possibly the hottest training session I’ve ever done. In May 2019, I was in Florida with friends when we decided to do a fartlek workout. We quickly began feeling the effects of the sun and high humidity. With each recovery jog, our chatter became less and less, our heavy breathing barely recovering. After maybe six efforts we dropped our acts, fessed up we were struggling more than we should be, and pulled the plug. From this, I learnt two things... No1, know when to stop. Endurance athletes are prone to stubbornness. No2, never underestimate heat and humidity. It takes time to adapt; adjusting pace and volume is crucial, so take your time.…

You can learn plenty from the experts but they don’t always remember what it was like to be a novice and some of the mistakes you are likely to make. Here are a few things Paul Halford learned on his first orienteering trip: 1 PLAN AHEAD Work out roughly how much you think you can cover in the time limit and see which control points are easy to hit in a loop of the correct size. 2 PRACTICE You will get lost more quickly when you’re running. If you’re just learning the ropes, you’ll learn much more from trying to take your time a bit to practice your navigation skills. 3 NAIL THE BASICS The basics like setting a map and taking a bearing…

ASK THE EXPERTS Email tr@bauermedia.co.uk, post on our wall at facebook.com/trailrunningmag or tweet your question to @trailrunningmag COLIN DUFFIELD Coach and run leader with interest in off-road conditioning/technique. togethertrail.co.uk CARLA GIBBONS Trail and fell runner and qualified personal trainer. ROB HOBSON Registered nutritionist at Healthspan Elite healthspanelite.co.uk KRISTEN KENNEDY Doctor of physical therapy, kinesiologist, yoga teacher madebymovement.org SIGNE SVANFELDT Nutritionist at Lifesum. lifesum.com Q How can I make my usual routes more interesting? Nicholas Goodman, Eastbourne A Many of us are creatures of habit and, for some reason, tend to gravitate towards the same routes. After all, some of us have quite a limited number of trails to choose from. But this can negatively affect our motivation. Personal trainer and keen runner Carla Gibbons suggests trying to run your more…

Every trail run feels like an adventure bringing something new with each horizon we see. Why then, despite all the extra joys that come with trail running can it seem so much harder and fatiguing than road running? Of course, all running is running, right? Well, not exactly. Running in general requires the body to be in an upright position with the spine lengthened. The body’s ability to maintain a strong posture relies on the muscular structures around the spine. This is known as core stability, and this doesn’t change regardless of the surfaces or gradients that we are running on. The real challenge lies in maintaining our core stability on less secure, slippery, or uneven surfaces. Many experts believe that our running posture is significantly impacted by the manner…

ADVERTISING FEATURE We give so much thought to our running shoes but often neglect what goes inside them. To this end, we set six Trail Running readers the task of assessing a pair of Bridgedale Trail RUN Ultralight T2 Coolmax Sport socks, on a variety of distances and terrains. The results just go to show that, with the right research into exactly what trail runners need, you can create a product that meets with blanket approval. Here are the findings of our test panel... What do you look for in a trail running sock? Keith Comfort, fit, durability and god value for money. Jon A light, supportive, well-fitted sock with minimal movement inside the shoe. Felicity Softness, cushioning around potential hot spot areas, fun colours. Mandy Natural fibres and feeling.…

NEW BALANCE HIERRO V7 301g (UK 11) newbalance.co.uk £130 Expect a wider, stable shoe when you slip on a pair of Hierros and one that’s a touch lighter than previous models. And look forward to a plush ride as well thanks to NB’s Fresh Foam X cushioning. When it comes to technical paths the Vibram Megagrip outsole does what you’d hope when it comes to protection, durability, and traction, not least because the lugs are up 1mm to 4.5mm. There’s an 8mm drop. And let’s not forget New Balance has embraced sustainability in a big way so it’s good to read this shoe meets the company’s green leaf standard: 50% or more materials are sourced as environmentally preferred. VERDICT Loves tough, gnarly terrain and is partial to mud. 8/10 HOKA…

What a way to celebrate birthdays. First there was athlete Stuart’s, then editor Paul hit the hills again to cap a great week in the mountains! Online ed Paul celebrates yet another mountain conquered Mark Rainsley wins his race against the tide of the estuary Just one kilometre to go... uphill into the rain and wind. How hard can it be? You’ve heard her on TV - Mara Yanmouchi loves nothing more than to chat running and hit the trails…