Innholdsfortegnelse for February - March 2016 i Trail Running

Focus That new year promise to yourself is a lot more likely to stick if you give it some tangible structure and realistic targets. ‘Run more’ isn’t enough. ‘Beat my 10k PB by 1 March’ is much more focused. One University of Washington study found that close monitoring of performance through training logs means you’re more likely to achieve. Set a goal Once you have your goal in place, let others know – through chats with club members, social media or just telling your partner. It creates extra pressure on you, but a series of studies into health and fitness resolutions found that those who explicitly make them were 10 times more likely to see them through. Throw money at it! If you’ve struggled with your resolve in the past,…

REAL VEGETABLES For the bulk of trail runners, a balanced intake of vegetables with meals in a natural form will help buffer the build-up of ions and acids in the body during exercise, which can hinder muscles and limit performance. Blending veg can make it more palatable for some, but go easy on fruits as this concentrates a high amount of fruit sugar. HEALTHSPAN ELITE VEG SUPPLEMENT Convenient for the very top end, elite athlete in need of marginal gains but the ingredient info is sparse. It says it contains matcha powder and avocado which potentially have other properties such as providing vitamin E and high dose antioxidants – but, with only 11g in the total mix, it’s unlikely the vitamin or antioxidant content will be high. VERDICT Renee says,…

Without a goal you lose motivation easily and can slow down or stop When planning your race year, there are long and short term goals and you have to set ones that are achievable. I know from experience through family and friends that it’s so important to set a long term goal to train towards. Without a goal, you lose motivation easily and can slow down or stop altogether. I personally struggle to plan, and do try to keep myself open. When I think about races or runs for the upcoming year, I like to have a mixed bag. One thing you can focus on is returning to races you have already run, and trying to improve your time. I have won the Three Peaks Race in Yorkshire twice in…

We love trails My partner, Fausto, and I love running on trails: it’s quieter and the air is cleaner. It’s adventurous running over varied terrain and we see parts of our local area we otherwise wouldn’t. Other people’s routes are inspiring and amazing views can be almost addictive! We live on the edge of the Peak District so we run some great trails. Sometimes the light conspires to give a great photo. Vanessa Round and Fausto Piastra, Sheffield Snowdonia success Jane Holmes was the winner of the star letter in the last edition of Trail Running. She explained how she has been diagnosed with lung cancer, and has had chemotherapy and radiotherapy as well as surgery, but still went out running. When she wrote the letter, she was hoping to…

‘FOR THE SENSE OF EXPLORATION’ “My passion for trail running comes more from a desire to explore off the beaten track rather than the running itself, but they support one another nicely. Trail running provides endless opportunities to explore and provide a proper ‘experience’, a world away from the four walls of a busy gym.” Jez Bragg, TNF athlete and UTMB winner FOR MENTAL RELAXATION “Not only is trail running better for your body in a number of ways, it’s better for your mind too. All I can think about on a treadmill is not falling off, but relaxing on the trails is easy. Plus, you can’t jump in puddles on a treadmill, which is half the fun.” Robbie Britton, 24-Hour World Championships bronze medallist FOR PEACE & TRANQUILLITY “When…

‘EVEN IF YOU ARE A FREAK IT’S JUST A LITTLE BIT OF MAGIC’ Shepherd Joss Naylor from Wasdale, Cumbria, is one of the best fell runners of his time. He dominated the Lake District scene during the 1970s, setting up to 11 records and completing multiple long-distance challenges. One was the Wainwrights in 1986, in just under 7 days; a record that remained standing for 27 years before being broken by Steve Birkinshaw in June 2014. Plans for your 80th? A nice day in the Lake District with a lot of my mates and a good day out on the fells, a run from the churchyard at Callbeck where my father was interred and finish at Low Greendale, my home. What birthday cake do you want? A big baked Alaska…

Hills, especially going up them, are a nemesis of many trail runners. They can make any distance event much tougher than its road equivalent, but that's why we like running on trails, right? Getting to the top of a hill can seem exhausting, however, if you put in a solid 8-week block of hill work, including one or two of the sessions below each week in your regime, you’ll soon be looking forward to every upward kick on the trail. Success on the hills is a subtle blend of muscular strength and endurance, an ability to cope with a heavy cardiovascular workload and technique. For these reasons, hill sessions are tough but, push through them, and the benefits are massive. Don’t forget, what goes up must also come down and…

OUR EXPERTS We use in-house and independent experts with sports & exercise science backgrounds and many years of trail kit testing under their belts so you can trust our kit reviews. MARK ROBERTS New staff writer & gear junkie Mark has been plunged into the deep end with the New Gear, p71. JEN & SIM BENSON The authors of Wild Running, Jen and Sim, have been putting the warmest jackets for winter to the test, p78. DAVE TAYLOR Fell-running guide Dave won the V50 category in the 2015 English Fell Running Champs testing the best shoes, p74. KELLY LUCAS Ultra runner & journo trainee Kelly has been getting miles in testing waistpacks on her local Dorset trails, p84.…

There are so many trail shoes out right now, sometimes the choice can be overwhelming. We’ve simplified it by revealing the only six you need to know about, for any type of terrain and race distance in 2016. Wherever you run, and however far that may be, here you’ll find a shoe to suit – from the minimalist to the mountain runner, from those who want more cushioning to those who prefer dry, hard-packed trails. Whether you want to do speedwork, ultras (long distance events) or all-round training, look no further, one of these is your ultimate shoe. We think you could even justify owning all six! UPPER A lightweight upper won’t stand up to as much abuse as a heavier one. Soft uppers don’t give much protection from rocks…

ICEBREAKER MERINOLOFT HELIX ZIP 435g Women’s S www.uk.icebreaker.com £160 Made with repurposed MerinoLoft, this has brilliant insulating properties with minimal bulk. The outer is water-resistant recycled polyester; merino/Lycra-mix side panels and cuffs (with thumb loops) add a nice amount of stretch, and the lining is 100% wool. The result is a classy, well-fitting jacket that's ethically made too. VERDICT A comfy, high-performance, stylish, ethical all-rounder. RAB ETHER X JACKET 180g Women’s S www.rab.equipment/uk £130 Using the lightest Pertex Quantum GL fabric and lightest Primaloft Gold synthetic insulation, Rab has made a technical jacket with an amazing warmth-to-weight ratio. It’s great for running on colder days, or as part of a layering system. It looks good and useful details include reflective logos, zip pockets, adjustable hem. VERDICT A light, versatile jacket…

ODLO HEADBAND MOVE LITE £20 www.odlo.com Wonderfully soft-feeling, quick-wicking and fast-drying Thermoair fabric keeps your head and ears warm on cool winter morning runs. BAM BAMBOO VERVE BASELAYER £45 238g www.bambooclothing.co.uk A bright and flattering base-layer, the Verve wicks moisture well. The bamboo, cotton and elastane is soft, warm, durable and naturally pong-free. POLAR M400 £158 (with HR sensor) www.polar.com Set up was clear and easy – set your HR zones on Polar Flow (the accompanying app/website) and receive instant pace feedback for keeping your run on target. It’s perfect for getting the most out of your run. INOV-8 RACE ELITE TIGHTS £60 250g www.inov-8.com Tailored for women, these tights fit well and are warm and comfy. Zips up the ankles mean they’re easy to get on and off or…

DISTANCE ASCENT TIME DIFFICULTY Hampstead Heath supplies many urbanised runners with much longed for hills and wooded trails. Combine its terrain with stunning views and, providing you don’t get lost, (which everyone does at least once), you’ll love this North London oasis of green. To get to know the 320-hectare park, start with a loop of its main section – this avoids crossing roads. From Parliament Hill Track head east and then north along the network of four ponds (great for swimming in the summer). Continue to the top of the hill at the Stables Gate entrance to the estate grounds of Kenwood House, take a moment to get your breath back and enjoy the view. Then run west, past this grand old manor, and follow the main path south,…

DISTANCE ASCENT TIME DIFFICULTY This route takes in the new finish of the V3K Ultra and visits five of Wales’ highest mountains. You’ll see old quarries, amazing sea vistas and some of the best mountain views in Wales… as long as the famous Carneddau mist stays away. After a short, steep road section, cross into your first field – one of a series with cropped grass and no bog. Keep looking behind and you’ll see the Menai Straights, Anglesey and Penrhyn Castle. The next section can get quite boggy, but is worth it for a more interesting ascent along the grassy ridge to Yr Elen. From now on you’re on the V3K, V3K Half new finish route. The terrain becomes more technical as you traverse onto your highest peak, Carnedd…

DISTANCE ASCENT TIME DIFFICULTY Am Buachaille guards the southern end of Sandwood Bay. This impressive rock pinnacle was first climbed in the 1960s by Tom Patey, Ian Clough and John Cleare: the pioneers of Scottish sea stack climbing. An exciting path hugs the cliff edge overlooking the stack. There are few views which can rival the one from this path, whether looking out to Am Buachaille or back across the golden crescent of Sandwood Bay. Far in the distance is the white dot of the lighthouse at Cape Wrath. Although the beauty of Sandwood Bay is well known, the bay remains a place of splendid isolation. The dunes possess an astonishing capacity for absorbing human visitors and it is easy to feel completely alone here. Allow extra time for this…

JANUARY 2016 Sat 9 The Fitstuff G3 Series, Surrey, £20 Cross-country 10k on the hills around Guildford, with medals, brownies and flapjacks! www.g3series.co.uk Winter Leage Trail Series, Northern Ireland, £7 5 miles around An Creagan. Registration on the day. www.sperrinharriers.co.uk Sat 9 – Mon 11 Montane Spine Challenger, Edale (start), £325 108-mile non-stop ultra. Technical, icy, extremely hard. www.thespinerace.com Sat 9 – Sat 16 Montane Spine Race, Pennine Way, £725 268 miles up the Pennine Way in winter. Notoriously hard. www.thespinerace.com Sun 10 Open5 Forest of Bowland, Slaidburn, £35 5hr to visit as many checkpoints as poss on MTB and foot. www.openadventure.com Second Sunday 5 Miles, London, £5 A womble around Wimbledon Common, races every month. www.secondsunday5.com Fri 15 Dash in the Dark, North Wales, £4 Last in 6.5k night…

ROB KEMP Rob has been running like a Swede. He spills the beans on how to run in snow on p48 KELLY LUCAS Ever heard of these races? Neither had we until Kelly wrote this top 12 on p42 DAMIAN HALL “Am I a man or a hamster?” Damian finds out the benefits of trail running, p34 LIZZY HAWKER Trail run champion & author of Runner, Lizzy encourages you for the new year, p20 IAN CORLESS Breathtaking race photographer Ian gives a crash course in Skyrunning, p52 NIK COOK Duathlon champ Nik coaches you through doubling your fitness for 2016 on p62…

‘I’d rather stay by the fire this morning seeing the storm outside. But you never regret it when you are out running’ Emelie Forsberg, European & World Skyrunning champion, @TinaEmelie Under the microscope: Endorphins What? Endorphins, a counterpart to chemically-produced morphine, create a sense of euphoria when produced in the body. They are responsible for the ‘high’ some runners experience. Why? They’re an opiate; they reduce the perception of pain, and are released when the body is pushed hard through exercise. Where? Endorphins can be found in the pituitary gland and central nervous system – often in greater numbers when a release is triggered, by exercise in particular, but also carbs, dark chocolate, sex and socialising. 26% Improvement in running endurance recorded on the back of drinking a pre-race espresso,…

1 KNOW YOUR ‘WHY?’ If you don’t have a 2016 goal, this one might work: skipping training over winter will set you back further than missing runs in the spring or summer says a study from the New England Journal of Medicine. 2 BE PREPARED Getting all your kit ready helps massively. “Make taking those first steps as easy as possible – within a minute or so of warming up your reluctance will have waned,” says Sports Science Prof John Brewer. 3 ADD VARIETY “New training equipment – from new running shoes to a watch – can whet your appetite to train,” suggests Sports Science Professor John Brewer. “Planning new routes can also distract you from bad weather.” 4 GET A ‘COACH’ A 12-month Stanford University study found that encouragement…

Self-imposed boundaries are an illusion to be ripped away Put your best foot forward, Pisn’t that what they say? I look down. My trainers are worn through and my legs caked in a mixture of dust, mud and mule shit. Add a collection of scratches, some old, some new, and I don’t really have a best of anything to put forward. I’m some 8 or 9 hours into a solo run around the 8th highest mountain in the world, Manaslu. Its name, meaning ‘mountain of the spirit’, epitomises what this journey will become for me – an exploration of spirit, regaining trust in my body and mind after a long time of injury and doubt. Some 35 hours later I reach Dharapani, the junction with the Annapurna Circuit, and there…

We’ve teamed up with quality trail running brand Montane to offer eight lucky readers a place on the highlight of the trail running calendar, the Montane Lakeland 50 or 100 race, Fri 29 – Sat 30 July. These hugely popular races sell out minutes after entries go on sale, so these eight places are something money can’t buy. This is your chance to take on the ultimate challenge! The Montane Lakeland 50 & 100 races are tough and the terrain is rugged, but the Lake District mountainside is beyond beautiful, even in the dark. Trail Running magazine will be following the winners as they train up for the race of a lifetime. What are you waiting for? Enter now! MONTANE LAKELAND 100 This epic 100-miler starts and finishes in Coniston,…

After 10 years “staring at the same four walls in the gym,” personal trainer Phil Smith, from Cambridge Fitness Academy, took things outside. Here are four run performance-boosting exercises he used to do in the gym much improved by being taken outdoors. www.cambridgefitness academy.co.uk 1 WHY USE THE treadmill to improve your cardiovascular fitness? WHEN YOU COULD run on miles of beautiful trails instead. As well as the cardiovascular benefits, the undulations of the terrain will force the leg muscles to work harder, resulting in increased muscle performance and stability that you won’t get from a treadmill. 2 WHY USE THE stair climber to improve endurance and agility? WHEN YOU COULD perform a bear crawl. This could initially be carried out on the…

Claire Maxted, editor: Definitely the Icebug Xperience last Sept - 73km over 3 days, running on pink granite whalebacks of rock like I’ve never seen before along the Bohuslan coast, west Sweden. Hannah James, editorial assistant: The summer Fan Dance, from Avalanche events. Brutal, tough and based on SAS training, I dicovered that the Fan Dance is not for the faint-hearted but I enjoyed (nearly) every second of it. Sarah Ryan, magazine writer: Glen Coe Skyline was seriously impressive. Scotland is a stunning place: challenging, beautiful and vastly wild. This race captured all of that. A truly elite mountain challenge. Jen Benson, gear tester: The Classic Quarter from England’s most southern point, Lizard Point, to its most western tip, Land’s End. It was an amazing race and an amazing shared…

“Running on nice trails in the mountains is not enough. You need to have experience on wild mountains, climbing and scrambling.” Emelie Forsberg “You require willpower to control pace and not get lured into a false sense of confidence. In order to improve performance, become a better and faster runner.” Bjorn Verduijn “Move on technical rocky terrain, ideally in exposed environments. This helps with your technical skills but it also improves your confidence.” Shane Donnelly “Skyrunning has tough climbs throughout – work on your overall leg strength, endurance and climbing technique. Remember though, what goes up comes down!” Eirik Haugsnes “The race day or date doesn’t change and the weather will do whatever it likes. So most of all, be prepared and train in bad weather.” Sarah Ridgway…

MEET THE EXPERT Nikalas Cook has a background in sports science and coaching. He has done the Marathon des Sables, Arctic 6633 Ultra and won his age-group in World Long Course Duathlon. Check out his book Marathon Training. www.nikalascook.com Eight weeks is a brilliant length of time for a focused training block to double your trail runing fitness this year, whether that’s distance, uphills and downhills, or simply recovering more quickly. The magic of this two-month block is that it’s long enough to allow two build periods, a recovery week in the middle and a taper into your event. It is short enough to not be daunting and to encourage focus but long enough to allow genuine physiological adaptation. In 8 weeks you can see if this training is having…

SHOW US YOUR MEMBRANES If Superman wore waterproof jackets, he’d wear one of these. Unlike regular jackets, the new OutDry Extreme waterproof membrane isn’t on the inside – it’s on the outside. Hanging the competition out to dry? Columbia OutDry Extreme Gold Tech Shell £120 It’s easy to be sceptical about new gear technologies. Will it change my life? Is it really worth the money? However, the latest development from Columbia’s R&D department is genuinely very exciting. In terms of waterproof technology, it could well prove to be a revolution from the inside out. When it comes to choosing a jacket, there isn’t a great deal of choice. Yes, there are about 50 different colours and various activity-specific cuts but, when you read the labels, most companies use almost identical…

ARC’TERYX ATOM SL HOODY 275g Men’s M www.arcteryx.com £170 A tough, light, minimally-insulated jacket, designed for moving fast. It offers a superb fit, stylish looks and vibrant colours. Great for cold runs and packs small: ideal for stashing once you're warm. It has a cleverly-designed windproof hood with stiffened peak. Arc’teryx also takes sustainability and quality seriously. VERDICT Exceptional everyday jacket for people demanding perfection. RAB STRATA FLEX JACKET 360g Men’s M www.rab.equipment/uk £120 A great jacket to wear over a base layer on a cold day, the Strata Flex has Polartec Alpha synthetic insulation under a windproof Pertex shell. Stretchy fleece panels add breathability and movement. Athletic cut, packs small. Thumb loops and fleece pockets keep hands cosy. Rab ensures sound manufacturing ethics, too. VERDICT A brilliantly-designed toasty jacket:…

ARMOR – X X-MOUNT SYSTEM CASE ARMBAND £20 CASE £25  www.armor-x.com It’s a tough, rugged and waterproof case that you can transfer from your running arm band to your bike through the sturdy X-Mount lock system. NATHAN SONIC MOUNT ARMBAND £28  www.nathansports.com Not weatherproof but a sturdy armband for iPhone carrying. Two claws grip stretch to fit most phones and grip it tightly, so no need to worry about it falling as you run along. QUAD LOCK IPHONE RUN KIT (other models available) £45  www.quadlockcase.co.uk An extremely sturdy locking system prevents your phone from hitting the trails as you run along. It would be hard to go wrong with this strong, simple and easy-to-use strap plus case system. LIFEDGE GO/DO CASE £65  www.lifedge.co.uk Happy to stash your phone in your…

CLIF BAR COCONUT CHOCOLATE CHIP £1.20  www.clifbar.co.uk Clif Bar’s newest flavour delivers carbs, protein and fibre in a satisfyingly rugged block of rolled oats, coconut and choc chips. 256kcals, 38g carbs and 6g protein per bar and the coconut is nicely subtle; even coconut-o-phobes might be persuaded. VERDICT Tasty snack full of slow release energy. LUCOZADE SPORT ELITE JELLY BEANS £1.10 www.lucoadesport.com With 113kcals and 27g carbs in a 30g packet, it's easily small enough to stash in your back pocket for a longer run. Although these beans do the job for that quick energy fix, nutritionally there’s not much difference to standard jelly beans. VERDICT Hit the ‘pick & mix’ aisle instead. SCIENCE IN SPORT GO ENERGY + ELECTROLYTE £8.99 (6pack) www.scienceinsport.com This 60ml energy gel quickly delivers 22g…

It can be hard to keep up the motivation to go running in winter. Even the most eager of beavers might poke their noses out of hibernation and think, "I'll give it a miss today, thank you very much." It's cold, it's dark and it's Britain... so it's probably raining. We don't blame you. We won't judge. However, winter can be one of the most spectacular times of year to go running in the UK. Think crisp, frosty mornings at your local park, and moorland blanketed with fresh powder. You might have to switch your post-run tipple to a hot chocolate or a cheeky brandy but there's nothing to stop you getting out there! To help with your motivation, we've gathered 10 winter s eason classics to get your chattering…

DISTANCE ASCENT TIME DIFFICULTY This fantastic run loops around the stunning Treginnis Peninsula, across some of the oldest rock to be found in Wales. Leaving the car park, take the quiet road right, heading inland then left at the crossroads. At the road end, follow tracks and paths north past the great rocky outcrop of Carn Trefeiddan before heading seaward on road to St Justinian’s. Here, join the coast path south, where there are truly spectacular views out to Ramsey Island. There is excellent running along the coast path here, with technical ascents and descents to keep it interesting. The final section winds through fine coastal heathland and down to the rocky and secluded cove of Porthlysgi. Continue on coast path to Porthclais Harbour and back to the car park.…

DISTANCE ASCENT TIME DIFFICULTY On 24 April 1932, 400 hikers gathered in Bowen Bridge Quarry, listened to a rousing speech by Benny Rothman and then walked illegally up on to Kinder. This, the event now celebrated as the Kinder Mass Trespass, was the first step in securing the access rights we have today. The run here has a bit of everything: open moorland, fast single-track, scrambles, rock hopping and fast descents, making it a Dark Peak classic. From the quarry, turn onto the Snake Path; the grassy pastures become wilder as you gain height and soon you’re on the open moors. On the Kinder plateau, the running is fairly flat but finding a rhythm is tough. On a day when the cloud’s down, you’ll hear the Downfall before you see…

DISTANCE ASCENT TIME DIFFICULTY DAY 1 START: GREENODD The Lake District boundary only meets the Irish Sea in a few isolated locations. ‘Spider Crab’ links two of these beaches by way of some of the best trail running the Lakes has to offer, covering wetlands, forests, lake shore paths, rivers, open fell side and even a haunted castle. The arachnid theme is all part of the Run the Spider challenge, which weaves a web of routes across the National Park via the central hub of Grasmere. Your start point is Greenodd and the tidal sands of the River Leven, crossed by a long footbridge. Turning north, towards the ‘Fly’, good running leads along the quiet Rusland Valley and the forest trails of Grizedale, with views across to the Old Man…

"I'm not really that competitive to be honest; I just run for the fun of it. Being outside, completely in touch with my surroundings, listening to the natural rhythm of my body: I don't need to compete to have fun..." Yeah, yeah, yeah. We've heard it all before. We've seen that possessed look in your eyes when someone breezes past you on your Sunday morning jog. Go on. Chase them down. We know you want to. The new year is absolutely the best time to sign up for a race. Setting an achievable target now will keep you motivated through the dark winter months. It is resolution time after all, and this is the place to start. HANG ON... ...where's my race? Have we missed the best race in the…

Ididn’t realise when I signed up to this that there isn’t a marathon with greater ascent in the UK. It was only at the end, after I’d been handed my finisher’s ale, legs aching and bundled in my warm jacket, that I found this out. Yep, no marathon goes ‘up’ more. Which you might not expect, given that it doesn’t include a climb up any of the major Welsh peaks, but cumulatively, nothing tops it. It’s pretty amazing in other ways too, a journey out across the crescent-shaped Clwydian hills range which lies to the east of Snowdonia. It started with a gentle, but insistently undulating track winding through woodland before breaking out into the hills. There, the scenery was so beautiful that I sort of forgot I was racing.…

We’re fans of those who are in it for the long run – especially the neuro scientists at the University of Minnesota, USA. For the past 20 years they’ve been carrying out the same study – following 3000 subjects – into the benefits of endurance running and aerobic exercise. How do they keep their minds on one project for so long? By hitting the trails themselves. Their own research reveals that the regular heart-challenging activity of running protects the brain and maintains good cognitive function into middle age and beyond. After follow-up tests 20 years on from the start of the study, the researchers found that those who kept up their activity levels and pounded paths on a regular basis had much sharper minds than those who’d fallen by the…

Taking a 30-minute run a day has already been vaunted as a means of warding off health problems such as diabetes and obesity, but now new research shows that it can alleviate asthma too. In a Canadian study by Concordia University, among 643 asthma sufferers, those who reported doing 30min of exercise a day were found to be 2.5 times more likely to have good control over their symptoms than those who did no exercise at all. So, if you have athsma, what more reason do you need to run?…

Watch It! Make sure you check out the Sheffield Adventure Film Festival on 11-13 March for tons of exciting new outdoor films – we’ll be there to judge the running films. www.shaff.co.uk Do It! Eight Point Two Events is offering places at its Ultra Training Weekend to two lucky Trail Running readers. 30 April – 1 May. Enter online: www.winit.trailrunningmag.co.uk Hear it! Combatting what they call, “dull and dry podcasts,” journos Jody Raynsford and David Hellard are making waves with their new Bad Boy Running show. www.bad boyrunningpodcast.com Eat It! In this video, top ultra runner Timothy Olson (above) shows us the high fat diet he uses to fuel his body during punishing 100-mile races. Avocado anyone? t.co/w3aBEtEZMJ Read It! In her latest blog, champion Skyrunner Emelie Forsberg stresses the importance…

SECRET RECIPE Quick-loaded banana toast GRAB THESE Almond butter, banana, honey, 2 slices of bread (ideally rye). MAKE THIS Spread almond butter on the toast, slice the banana on top, drizzle honey over – now enjoy! Lovely washed down with a good cup of coffee. Now I’m good to go! In Europe sometimes the almond butter and honey is replaced by Nutella. I find this fuels me really well and I apply the almond butter really thick for extra energy. It also lines my stomach really nicely pre race. This breakfast has got me through a few ultras: the Leadville 100, Western States 100, Australia 100, TransGranCanaria, Hong Kong 100 and the Drakensberg Traverse fastest known time record in 2014. QUICKER WARM UP I do these moves before every run…

Trail running’s varied terrain offers a wider range of physiological adaptations than simply running on a flat road or up an incline on a treadmill,” says John Brewer, Professor of Applied Sport Science at St Mary’s University, Twickenham. VITALITY We all need Vitamin D to stay healthy and our bodies produce it when exposed to sunlight. So, running outside on trails is much more likely to increase levels than running indoors on a treadmill. LOW IMPACT Many treadmills are rigid and firm, producing significant impact forces on the feet and lower limbs. Trails are generally softer, so therefore, the risk of injury due to repeated impact forces is reduced. OUT & DOWN Downhill running creates eccentric contractions of leg muscles, particularly the quadriceps. These contractions occur when the leg tries…

V3K ULTRA SKYRUNNING DATE Saturday 18 June WHERE North Wales DISTANCE/ASCENT 55k/4000m MOUNTAINS The 15 highest mountains in Wales. Starting with the Snowdon Massif and the knife-edge ridge of Crib Goch, then the Glyderau (including rocky Tryfan) and smoother, grassy Carneddau ranges. SKILLS Rock climbing, scrambling and a head for heights. RACE BETA The V3K crosses the best of Wales – gnarly edges, rocky inclines and grassy slopes. You’ll need to be mountain savvy with a good head for heights and have confidence scrambling in any weather Wales might throw at you. ATHLETE OPINION “I finished the race with battered muscles and a tired body but with a lightness that I haven’t felt for some time.” Oli Johnson, Inov-8. ELITES TO LOOK OUT FOR Sarah Ridgway, Oli Johnson and Gareth…

How to use this plan depending on your level Over the page is a 3-tier plan. Level 1 is for trail runners who have already run several 10ks, are confident with the distance and want to progress to a half marathon. Level 2 is for experienced half marathoners who are wanting to step up to the full distance. You should have successfully completed a few half marathons injury free and have a solid background of at least 6 months to a year of consistent running. Finally, Level 3 goes from marathon to a 52-mile ultra. Again, you should have a good number of marathons under your belt and shouldn’t really be considering this distance without at least a year, and preferably more, of solid endurance training behind you. Overall structure…

DRINK BEER! Stevie Kremer from Team Salomon US has won the Matterhorn Ultraks Skyrace, Sierre-Zinal, Marathon du Mont Blanc and Jungfrau Marathon. She says, “99% of the time I drink a beer (or four) after a race. The Mourne Mountains 35k in Northern Ireland was so freaking hard we felt we needed to drink Guinness and get some Irish jig going. The drinking and dancing made all the soreness go away! I would definitely do it again.” BE A SLOB! Alex Nichols from Team Inov-8 in the United States recently won the Mont Blanc 80km race in France and Moabs Red Hot 55k in Utah. He says, “After the Mont Blanc 80km I slept for 10-12 hours each night. Having a break from the tough training schedule can rekindle my…

View Quest Blighty DAB/FM Radio £50 Listen to your favourite radio programmes on the run. You’ll never miss a second of The Archers with this super-portable DAB radio. It has a healthy 10 hours of battery life and it weighs a mere 80g. www.myvq.co.uk SealLine BlockerLite DrySacks £12-20 Ultra light and with a welded-seam construction, these dry bags come in a range of striking colours and will protect your kit from even the most biblical of rain. Noah could have done with a few of these. www.cascade designs. com/ie/ sealline GU Energy Gel Caramel Macchiato £38 (Box of 24) Coming in a whopping 13 flavours, you’d be forgiven for thinking GU specialise in confectionary, not energy gels for athletes. They’re now available in Big Apple, Chocolate Peanut Butter, Salted Watermelon and Caramel Macchiato.…

Still going strong… Ronhill Vizion Reactive 1/2 Zip Tee £45 Used by Mark Roberts, staff writer, 3 years This top has been a trusty part of my running arsenal for the best part of three years now. I’ve worn it out in the snow around Derbyshire, on a night run around the grounds of Chatsworth House and even as an extra base layer for hill walking on a couple of occasions. The long sleeves, high neck and 21% merino fabric have meant it’s been ideal for chilly spring and autumn runs, mild winters and running at night. I do look a bit like an unusually safety-conscious ninja when I’m wearing the matching running tights, too, but at least you’d struggle to lose me in the dark. The reflective patches and…

X-BIONIC THE TRICK 228g www.x-bionic.co.uk £95 Aside from being very comfortable, these innovative leggings are cleverly designed to stop overheating by structuring the fabric (Thorny Devil Technology) to transport sweat to areas of the body that need cooling. Sweat evaporates and cools the body, enabling longer performance. Once on, they felt incredibly supportive and didn’t budge despite having no drawstring. Sadly, there's only a very small key-sized pocket. VERDICT With a futuristic feel to the panel design, you can’t help but feel epic in these. Lack of a drawstring marked them down slightly. NIKE PRINTED ENGINEERED 204g www.nike.com £80 A wide and thick waistband with a drawstring keeps these tights up and comfortable around the middle, wherever and whenever you run. The Dri-Fit fabric helps keep you dry, however much…

DISTANCE ASCENT TIME DIFFICULTY Princetown is the highest settlement on Dartmoor, lying 435m above sea level. It’s a bleak and windswept place, steeped in local legend. This exhilarating run stays mainly on clear, runnable trails with non-stop views out across the dramatic moorland landscape. It takes in some of Dartmoor’s iconic granite tors – the remnants of a vast mountain range that once stretched a third of the way around the world. About 3 miles into the run is Crazy Well Pool, a former tin mine and the subject of many a spooky tale, and the ruins of Nun’s Cross Farm. A tough ascent up to Eylesbarrow is rewarded with breathtaking panoramic views out as far as the Tamar Bridge that crosses from Devon into Cornwall. The final, enjoyable run…

DISTANCE ASCENT TIME DIFFICULTY A varied run in a loop around the seemingly endless Holkham beach and National Nature Reserve. The run starts off with a mainly sheltered trot through the narrow pine forest, with the opportunity for a spot of birdwatching from the hides along the way. There follows a 2-mile stretch along the vast Holkham beach, with spectacular views over the North Sea from the point where the Vikings landed in the first millennium. After running past and admiring the rows of pretty, brightly-coloured beach huts at Wells-next-the-Sea, the return tracks along the edge of the pine forest. • Louise Piears & Andy Bickerstaff, The Good Run Guide www.goodrunguide.co.uk • Route to download at: www.trailzilla.com (details p91) TRAILZILLA ID: TZID28383 • Download Ordnance Survey maps to your PC,…

DISTANCE ASCENT TIME DIFFICULTY This is one of the most spectacular mountain days I’ve ever had and it’s brilliant for quick moving on technical terrain. You get a lot of bang for your energy buck by climbing out the car at 430m, nabbing a 1044m peak for the scanty price of a 600m one! The route is clear, though steep, up to the top and once you’re there it’s just a matter of gasping at the view, gobbling a flapjack and skipping your way along a twisting curving ridge. Some parts are extremely runnable, while others will require hand-on-rock manoeuvres, but that all adds to the interest. The route down is a little steep in places but then there’s the joy of a broad and easy path all the way…

DISTANCE ASCENT TIME DIFFICULTY HOW TO DO IT GET THERE Rail: Services to Ulverston from Preston; Bus: Regular services from Ulverston to Coniston, Windermere & Kendal – all call at Greenodd GET BACK Train: Ravenglass to Ulverston changing at Barrow-In-Furness. Bus: Regular services from Ulverston to Coniston, Windermere & Kendal – all call at Greenodd EAT HERE Tweedies Bar, Grasmere www.dalelodgehotel.co.uk/tweedies-bar Bunk down Dale Lodge Hotel, Grasmere www.dalelodgehotel.co.uk DAY 2 START: GRASMERE Suitably recharged, day two continues your journey to the seaside. Re-entering the valley of Langdale by means of a short climb over Lang How you begin the long pull up the Band to the high point and watershed at the Three Tarns, nestled below Bowfell. From here all the streams are going the same place as you. A…

How did it feel to win our blog award? I was truly blown away and ecstatic. To be rewarded for doing something you love is brilliant. It’s inspired me to write more. I’d only set up the blog in spring 2015. Can’t wait to test out my prize – £500 worth of trail running gear from Inov-8. I already own its Race Ultra 290 shoes – superb in getting me around my first ever ultra, the Ultimate Trails 55km. You came a brilliant 95th out of 312 finishers. What kept you going? The sheer determination to keep up the battle against Lyme Disease. Rationally, an ultra was a stupid thing to do but I was absolutely set on proving I can overcome this. Of course, the food helped! You have…