Innholdsfortegnelse for April - May 2016 i Trail Running

DESIRABLE DISTANCE Evolutionary scientists at the University of Cambridge found that men with higher ‘reproductive potential’ are better distance runners. Running stamina may have been used by females as a reliable signal of high male genetic quality back in our hunter-gatherer past. PARTNER UP A 2015 Brooks survey of 1000 adult runners found that running performance improved after sex with their partner for 48% of American runners under 40. And 41% felt friskier after going for a run. An earlier study found that couples who regularly run together, 6 miles or more, had better sex lives. POTENT FORCE Harvard University research reveals men over 50 who run at least three hours a week have a 30% lower risk of impotence than those who do little or no exercise. The aerobic…

HUEL The 30:30:40 protein:fat:carbs formula is original for a meal replacement but the carbs might be low for runners. Could be used when time to replenish nutrients is limited, (say, in endurance events), where preparing or eating solid food is an issue. REAL FOOD Huel includes carbs, fats, protein, vitamins and minerals by using plant-based ingredients. But I’d be concerned about the lack of broader phytonutrients found in fruit and veg. Eating different coloured vegetables and fruit is a vital part of a healthy diet. VERDICT Stick to real food. Huel uses highly processed real food, oat flour and flaxseed, and also, artificial sweetener sucralose, which may cause stomach issues.…

What? Muscle fibres come in two main types – slow twitch, which contract between 10 and 30 times per second, and fast twitch (type ll), 30-70 twitches per second. Why? The slow ones are more effective at using oxygen to generate fuel – they enable continuous, extended muscle contractions, working for a longer time before they fatigue. How? Slow twitch fibres can be developed through endurance training – the more training an athlete undertakes, the more slow twitch muscle fibres they will develop.…

For the first time ever, running greats Joss Naylor, Billy Bland and Kenny Stuart will all be in the same room to share their secrets. At a charity dinner in Brathay Hall on 1 April, they will wow you with tales of fell racing in the 1970s and 80s. Gels? Nah. Magazine training plans? Ridiculous nonsense. Endless determination, raw talent, camaraderie and a good slice of cake was what got these unbelievably fast athletes over the mountains in record times. Brathay patron Joss will also reveal the route of his 80th birthday run. Funds go to the Brathay Trust, for vulnerable youngsters. www.facebook.com/Brathay Running OOOH, CHILLY! Following up on our story last issue, two super cool Brits, Dr Andy Murray (Merrell brand ambassador) and Lucja Leonard have won the first ever…

SECRET RECIPE Homemade pizza GRAB THESE For the base: 8oz self-raising flour, 2oz butter, a pinch of salt and a splash of milk. For the topping: tomato purée or passata, then I usually use chillies, pepperoni, sweet peppers and olives, but I also do vegetarian ones with courgette and cauliflower. Then there is the ‘breakfast pizza’ (right)with bacon slices and eggs cracked on top! Top with 6-8oz grated cheese if you like too. MAKE THIS Rub the butter into the flour with a pinch of salt. Add milk until it becomes a soft dough, then knead for about 5 minutes. Roll out to the size of a baking tray (lightly greased). Put tomato paste on and add topping. Top with cheese. Bake for 20min at 200°C. I carry this on…

Do you know a hesitant roadie friend or non-running buddy who’s oddly reluctant to enjoy the thrills of trails? Don’t give up on them yet. Shove their feeble excuses back into their otherwise lovely faces with these argument-ending retorts, from Mammut athlete Helen Bonsor (pictured below). “I’ll trip over!” Helen says, “It rarely happens. Adjust your pace and always run within your confidence level and it’s unlikely. The terrain forces you to focus on what you’re doing. I’ve seen people fall over on a running track!” “I’ll get lost!” Helen says, “Learn some routes that are close to home and do them in daylight first. Go running with a friend who knows some good local routes and build up your experience and confidence from there.” “It’s not real running!” Helen…

LESS TENSION Repetitive road running can leave ankles and calf muscles tight, weak or not being ‘recruited’ properly. Running on uneven surfaces can counter this. MORE FLEXIBLE Trails increase flexibility as you need to adapt to environments where you can’t rely on a metronomic pace – they help you ‘stay in the moment’, footfall by footfall. TOUGHER LEGS Lower leg muscles – calves, feet, ligaments and tendons – strengthen due to the wider range of motions of trail running, preventing overuse injuries which can riddle road runners. LEANER BODY Trail running burns more calories compared to flat road running and, coupled with a sensible diet, will help ensure lean body mass is maintained. STRONGER CORE Your core (torso) muscles work harder on trails, which strengthens your posterior chain (muscles on…

MEET THE EXPERT Having coached celebrities and high profile businessmen through such gruelling events as the Marathon des Sables, Nikalas Cook knows that by emphasising quality and variety it’s possible to fit training into the busiest schedule. www.nikalascook.com Okay, lets start with a bit of honesty. If you’ve got looming trail marathon or ultra aspirations, time-saving training isn’t really for you and you’ll either have to adjust your lifestyle or your goals. However, if you’re looking to race the odd short fell race, 5k, 10k, or to have the fitness to enjoy trail running, you certainly don’t need to be putting in endless hours of training every week. People always ask what’s the bare minimum they can get away with and my rule of thumb is to look at the…

MEET THE EXPERT RENEE McGREGOR Registered dietitian and sports nutritionist Renee is author of the practical, accessible and science-based book: Training Food. She works with elite and amateur athletes to boost performance. www.eatwell  feelfab.co.uk FAT Fat is essential as an energy source, but also plays a very important role in cell membrane function, hormonal control, and ensures you absorb your fat-soluble vitamins A, D, E and K. Avocados, eggs, nuts, seeds and oily fish are good, natural sources. PROTEIN Protein from meat, fish, pulses, dairy products and nuts is necessary in the response to exercise, to aid muscle protein synthesis, but also repair and adaptation. VITAMINS All vitamins have their role to play within the body – they usually act as co-factors. For example, Vitamin D is necessary for…

BANANA AND PEANUT BUTTER SMOOTHIE From Trail Running reader Jon Regler, @jonregler MAKE IT Put full-cream milk, a banana and a heap of crunchy peanut butter all into a blender and press play. Empty contents and consume. STAR OF THE SHOW MILK Renee says, “Milk has protein but is also ideal for replacing carbs, electrolytes and rehydrating you. The banana adds carbs, and the peanut butter includes some essential fatty acids, antioxidants and zinc for recovery.” SPECIAL DIETS “Use soya milk to make it vegan or lactose-free. But beware hemp, almond and oat milks,” says Renee, “most have hardly any protein or carbs for recovery so soya really is the best option here.” VEGAN SMOOTHIE From Trail Running reader Lisa Hatfield, @xvx_13 MAKE IT Put soya protein, creatine, beetroot powder,…

LA SPORTIVA ULTRA RAPTOR Against strong competition, the £100 Ultra Raptor was definitely the best all-round, durable trail running shoe on test, striking that fine balance of providing all the comfort, stability, cushioning, and durability you could possibly require whilst still keeping the shoe’s weight down to an acceptable level. I tested this shoe, in part, by hurtling along the gritstone edges endemic to my home county of Derbyshire and it performed admirably; bombing along uneven ground, the built-up reinforced heel provided a huge amount of reassurance against rolled ankles and the rocker provides a nice running motion. The patch of tough leathery material on the inside heel is a really nice touch, adding durability to the area which always wears out first on my shoes. The lacing system could…

ALPKITFILOMENT VEST 190g Women’s S www.alpkit.com £79 Great for colder days, or to take mountain marathoning as your ‘warm top’. Funky colours and great design combine with responsibly-sourced duck down to create packable, lightweight warmth – all for less than £80. Cut nicely: long to keep draughts out and has lots of thoughtful details such as zipped handwarmer pockets and a full-length zip baffle. VERDICT Great design, great value – ideal for mountain marathons. ASHMEISOFTSHELL RUNNING GILET 225g Women’s S www.ashmei.com £130 This gilet combines Ashmei’s trademark striking looks with some great run-specific features. The front is protective softshell fabric, while the back is breathable, wicking merino mix that adds comfort and stretch. The asymmetric cut can be a bit flappy when unzipped. Useful zipped pockets, vents and reflective detail…

NATHANVAPOR AIRESS 264g (incl 2L bladder) www.nathansports.com £120 Designed for women, this petite pack is deceptively large with 7L storage, including a 2L bladder. Plenty of adjustment and shoulder load-lifters keep the bladder close to your body to minimise bounce. I also tried soft flasks in the front which worked well. There are multiple pockets, a built-in whistle, reflective strips and a bungee cord at the back for an extra layer. VERDICT Solid women’s option that works for most distances. SALOMON S-LAB ADV SKIN3 12 SET 285g (incl 2x500ml soft flasks) www.salomon.com £150 A very well thought out 12L pack with plenty of storage options including two large rear pockets that can be accessed on the go, small mesh pockets on your shoulders, an integrated whistle, and several options to…

DISTANCE ASCENT TIME DIFFICULTY Exmoor National Park covers 267 square miles of hilly, open moorland across the Devon/ Somerset border. It includes the Brendon Hills, East Lyn Valley, Vale of Porlock and 34 miles of spectacular Bristol Channel coastline. This adventurous run takes in the full range of Exmoor’s varied landscapes and exciting running terrain. Starting in the depths of the tranquil Doone Valley, head straight for the sea and the South West Coast Path. Take in far-reaching views from the dramatic cliffs at Foreland Point before plunging down the steep trail into the centre of Lynmouth – keep an eye out for the resident goats. Follow a magical stretch of the Two Moors Way along the River Lyn before ascending steeply onto open moorland and the Iron Age hill…

DISTANCE ASCENT TIME DIFFICULTY Often overlooked by trail runners, Leicestershire is rightly proud of its huge, well signposted network of footpaths and bridleways. The 100-mile long Leicestershire Round circles the city of Leicester and goes over Burrough Hill, an Iron Age hillfort just south of Melton Mowbray. With a history of public recreation dating back to the 16th century, this area continues to be popular among runners and walkers. This route takes you on a figure-of-eight loop, taking in a variety of footpaths and woodland trails. Travel underneath the 14 arches of the John O’Gaunt viaduct before returning to the hill itself, with its glorious views across Leicestershire and beyond. Refreshment can be found afterwards either at the Stilton Cheese Inn or at the nearby town of Melton Mowbray –…

DISTANCE ASCENT TIME DIFFICULTY This route, known locally as the Five Sisters, is named after 5 beautiful Cleveland Hills. The circuit takes in Cringle Moor, Cold Moor, Hasty Bank (Wainstones), Urra Moor and Green Howe. With spectacular views of the North York Moors, you cross the heights of Cold Moor, en route to the magnificent sandstone crags known as the Wainstones. On Cold Moor look our for the Three Howes – these are the graves of Bronze Age people who lived here 3000 years ago. If you don’t feel up to the full distance, follow the pink line back to Lord Stones, contouring below the ridge. Along the route you will pass many ancient burial grounds (tumuli) and reach close to the highest point (454m) of the North York Moors…

DISTANCE ASCENT TIME DIFFICULTY DAY2 START: ABERFOYLE The route follows mainly forestry roads with a few smaller, rougher tracks. There are many options to lengthen or shorten it. On the shores of Lochan Spling and Loch Ard you follow the sculpture trail encountering giant dragon flies, fish and red squirrels fighting off the grey invaders. The steep climb up to the viewpoint over Aberfoyle is well worth the effort, with a few steep steps to break the rhythm. Much of the route is in conifer plantations, with a few pockets along Loch Ard of oak woodland. The path offers gorgeous views and, on a still day, reflections of the mountains opposite can be seen. The small loop round Rob Roy’s cave is my favorite bit: twisting and turning with steep…

When did you start running together? I have walked, run and climbed in the mountains since I was 14 (now 38). We live in north-west Glasgow with easy access to the Campsie Fells and a great selection of Munros only 1-2 hours away. I started taking Marcus hillwalking when he was still in nappies and even then he ran downhill! He has always shown signs of excellent balance and co-ordination and that has allowed us to have many adventures together, often at staggering levels considering his age. His most surprising achievement? He’d just turned 4 and I thought I’d test how far he would get on the Munro, Ben Lomond. He only went and summited. As if that wasn’t enough, he ran about half of the descent – 990m of…

RENEE MCGREGOR Our dietitian reviews the best 15 recipes for before, during and after running, p66 VASSOS ALEXANDER BBC Radio 2 sports reporter Vassos takes on his first 100k and even enjoys it, p48 KILIAN JORNET An exclusive extract from the world’s greatest trail runner’s second book on p54 KELLY LUCAS Kelly tests backpacks, waistpacks and race vests for long distance trails, p88 DAMIAN HALL Encourages road runners & beginners to take to the trails, in 3 steps, p36 HOLLY RUSH Top trail athlete Holly reveals how to fit more running into a busy week, p20…

K nee pain experienced by regular runners could be a thing of the past. Tests on 20 runners highlighted how minor adjustments to stance can have a significant impact on injury risk. The trials, reported in the Scandinavian Journal of Medicine and Science in Sports, featured runners using both front and rear-foot strike patterns, within a variety of stride lengths. Using a forefoot strike pattern or shortening one’s habitual stride length by 10% reduced pain around the patellofemoral joint.…

• NOT UP TO PACE A widely reported study into exercise and Chronic Fatigue Syndrome/ME, which we featured in our last issue, is under fire. The PACE Trial has been criticised by Dr Charles Shepherd of the ME Association, along with 10,000 petitioners, concerned about the study’s claims that sufferers will recover if they exercise more. Although some use Graded Exercise Therapy as part of treatment, the ME Association insist they discuss this with their GP or specialist first. • MIDNIGHT FEASTING Looking to lose weight? Be sure to get your head down at night for at least seven hours. Research from the University of Alabama suggests that short sleep triggers weight gain – with those sleeping less than seven hours a night indulging in an additional 8.7 minutes a…

Watch It! If you ever feel like complaining about your race performance or can’t get off the sofa to run, watch this film about trail runner Adam Briggs. www.vimeo.com/152971030 Buy It! We’re giving 20% off tickets to to (BBC Radio 2’s) Vassos Alexander’s book launch, 19 April at Bloomsbury Publishing, London with code TRAIL at bit.ly/1SFS7NE. Out, 24 March. Visit it! Be inspired by the very best trail running, adventure and outdoor films at this year’s Sheffield Adventure Film Festival, 11-13 March at the Showroom Cinema. www.shaff.co.uk. Read It! If you’re not already acquainted with our Best Reader Blog Award winner, Jeff McCarthy, take a look at his latest interviews, recipes and news here. www.runeatrepeat.co.uk Follow It! World champion trail runner Emelie Forsberg has torn her cruciate ligament at a…

‘I believe that we all have some time in our week to fit some running in.’ This may sound strange but I was most organised when I was working full time as a sports centre manager. When I first started working with Martin Rush, my coach and now husband, I was working long shifts, starting as early as 5am and sometimes not getting home until after midnight. I had to fit training in around this so I ended up doing a lot of treadmill running at strange times of the day, but I did it. I’m not sure if I would be so dedicated now! I work from home for England Athletics so spend a lot of time sitting staring at a computer screen. First, I don’t think sitting down…

1 You’ll be surrounded by some of the best views the UK has to offer on 5k, 10k, 25k and 50k trail race distances. 2 Courses set and organised by expert trail running company, Mountain Run, creators of the Lakes Sky Ultra. 3 Exciting new route for the 5k race – a short stunner of a course. 4 Free portion of Moma porridge on the morning of your event. 5 Pasta party for all competitors to fuel you up for your race. 6 Technical T-shirt for all competitors – wear it with pride. 7 Bag drop and competitor changing tent for all races. 8 Expert timing company Resultsbase from the British Triathlon Championships. 9 Safe, closed-road start and finish to all the trail running events. 10 Wide choice of events…

Martina wins £50 to spend on Ultimate Performance products. This English brand focuses its product development on, in and around our fells, trails and mountains. Choose from hydration packs and bottles, gloves and hats, reflectives, supports and more. Trail Running exclusive offer to all readers: use code TRFP for free p&p. www.ultimate-performance.co.uk…

1 EXPLORATION Trails get you to places you wouldn’t otherwise see if you were walking, cycling or running on the road. You can cover a lot of ground in a short space of time. 2 FRIENDSHIP It’s as much friendships that keep me coming back as it is the running itself. I wouldn’t enjoy it half as much if it wasn’t for the friends I’ve made through trail running. You will too. 3 MOUNTAINS Trails get you into the mountains. I love mountains, their drama and beauty. Running takes you to lots of mountains you wouldn’t have ever visited otherwise. 4 NATURE It’s so much more satisfying to be – let alone run – in natural environments. You will love feeling the wind on your face, heather brushing your legs,…

MEET THE AUTHOR Sports reporter Vassos Alexander is best known for his slot on the Chris Evans Breakfast Show, where he sometimes lets editor Claire blether on about trail running. Having found his favourite new sport, he plans to tackle an off-road 100 miler in June. His book Don’t Stop Me Now, is on sale 24 March, £13. www.bloomsbury.com ‘As the distance begins to bite, you’re not just inside your own head battling those demons. You’re part of a team’ This is like buying expensive speakers.” I’m running slowly, contentedly, through a vast, undulating cornfield somewhere in Oxfordshire (or Berkshire, or Wiltshire, it’s hard to tell which) and chatting amiably to somebody I’ve just met called Harry, from south London. The speaker analogy is his. I don’t understand it. “This…

ASK THE EXPERTS Email tr@bauermedia.co.uk, post on our wall at facebook.com/ trailrunningmag or tweet your question to @trailrunningmag IAN LOOMBE When not organising races for Dig Deep, you’ll find him running the fells. www.digdeepraces.co.uk NIKALAS COOK A former duathlon world champ, Nik fits his training around mag deadlines. www.nikalascook.com SALLY FAWCETT Physio, ultra and fell runner Sally runs for Montane. https://sallyfawcett.wordpress.com MARC LAITHWAITE Runs the Endurance Store & organises events like the Lakeland 100. www.theendurance store.com ANNA FROST Salomon pro Anna Frost is an ambassador for SisuGirls. https://frostysfootsteps.wordpress.com…

SPANISH OMELETTE (TORTILLAS) Championed by ultra runner Fionna Ross from Team Nathan, winner of the WHW race 2014 @fionnaross MAKE IT Slice three potatoes, chop a large onion and shallow fry for 15-20min/until potatoes have softened. Don’t overcook or they will mash together. Beat up 3-4 eggs and add to potatoes – there should be enough egg to cover them. Fry on both sides until egg is cooked through. Cut into portable sized pieces.” STAR OF THE SHOW EGGS Renee says, “This is real food in small chunks. If you just take on carbs during a race you will get a negative protein balance and start using your muscle stores. The eggs help to prevent this.” SPECIAL DIETS “Some paleo diets accept sweet potatoes and regular white potatoes but, unfortunately,…

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 Staff writer & gear fan Mark has clocked up countless miles trying to break our robust shoes, p78. JEN & SIM BENSON Authors of Wild Running, Jen & Sim put the finest men's and women's gilets to the test on p82. DAVE TAYLOR Fell-running guide Dave has been running around the Peak District making films with the top 2 headcams, p87. KELLY LUCAS Ultra runner & journo trainee Kelly has been testing hydration packs for long distances, on p88.…

Nortec Trail Micro Crampons £65 Don’t let snow cramp your style: meet the world’s lightest running crampons at 170g (size M). The elastomer harness is easy to slip on and the steel cables keep the crampon taut over the shoe. No excuses now – you’ll have to run in all weathers. www.nortecsport.com Buff Jax Ketten Bandana £22 Wind, snow, dust, bank robberies… this Buff bandana has a windproof outer layer and a fleecy inner to keep your face warm and protected against the biting wind – the Spine racers could have done with one of these! It has laser-cut breathing holes so you'll still be able to breathe. Plus you’ll look like a badass on the trails. www.buffwear.co.uk 50 Races to Run Before You Die Tobias Mews £17 Tobias ran…

ICEBREAKERATOM VEST 290g Men’s M uk.icebreaker.com £120 This merino wool gilet combines smart looks, a great slim cut and good ethical credentials in one comfortable, warm and breathable item. It’s not the lightest and it’s quite pricey, but its warmth and breathability make it a great choice to wear over a base layer in the cold or under a jacket when the weather is throwing everything it has at you. VERDICT Smart looking, very comfy and great in a layering system. OMMROTOR VEST 125g Men’s M www.theomm.com £80 This gilet feels really warm for its weight due to the Primaloft Gold synthetic insulation and windproof shell. The clever short zip/ front pocket combo allows good ventilation with minimal flapping. It’s a slim cut and quite a small fit so try…

SCOTTTRAIL HYBRID SHORT £55 152g www.scott-sports.com Two-layered short: flattering and well fitted. Silicone grippers stop the inner short riding up, preventing chafing. The waistband sits high on the hips. Pockets included. VERDICT Comfy and flattering – an absolute joy to run in. BAMENDURO SPORTS SHORT £24 138g www.bambooclothing.co.uk Thick, close-fitting, supportive fabric. High, elastic waistband means they stay up and don’t move. No pockets but soft & comfy to run in, and anti-bacterial due to bamboo. VERDICT A good length with all the benefits of bamboo fabrics. INOV-8RACE ELITE 6IN TRAIL SHORT £55 174gwww.inov-8.com Double layered means great comfort. Useful drawstring and they sit on the hips; they don’t shift, apart from a slight movement of inner short (lacking grippers). Pockets included. VERDICT Very comfy – only needing grippers on…

BUFFORIGINAL£15  www.buffwear.co.uk Hat, headband, neck warmer… you can’t get much more multifunctional than a Buff. I nearly always take one on a run for protection from the elements. Plus, they come in a huge range of colours, patterns and designs. HOWIESPENN MERINO BOXERS £20  www.howies.co.uk There’s no point wearing loads of technical gear if your cotton pants are sweat-soaked, making you cold. So, invest in these luxurious boxers from Howies. They don’t stink and keep your bits at the perfect temperature. EXTREMITIES ELITE RUN GLOVE £20  www.terra-nova.co.uk Okay, so you could get a pair for a fiver, but the tendency with most light gloves is for the wind to blow straight through them. Not these; they have Windstopper on the back and front, and venting to stop overheating. Plus, there’s…

DISTANCE ASCENT TIME DIFFICULTY Overlooking the Vale of Aylesbury are the magnificent Chiltern Hills, an Area of Outstanding Natural Beauty where rolling grassy hills are criss-crossed with inviting chalk trails. Ivinghoe Beacon is the start point for the Ridgeway and Icknield Way National Trails, and also the beginning of the Ridgeway Challenge, a classic 86-mile ultramarathon that runs from here to Avebury in Wiltshire. This enjoyable run takes in the best bits of the area, passing through rolling chalk downland, ancient woodland and wild meadows. Starting at the Ashridge Estate Visitor Centre, head through woodland on the Icknield Way, emerging onto open downs and climbing to the top of Ivinghoe Beacon for panoramic views. At grid ref SP961150 you can cut the route by about a third and head back…

DISTANCE ASCENT TIME DIFFICULTY The gritstone edges of the Peak District are famous for rock climbing but their elevation and fantastic views also make for excellent trail running. Although challenging, this route spreads the climbs out when done anticlockwise. It starts with a gentle stretch along the river Derwent, before a steep climb onto Froggatt Edge – take in the beauty of this ancient woodland by walking some sections. The majority of the route is on wide, rocky paths with some narrower parts through the woods. When passing Birchen Edge, look out for rock climbers and scramble to the top for Nelson’s Monument. Pause for the view at White Edge trig point and look out for deer on Big Moor. If you’re feeling weary, there are easy escape routes back…

DISTANCE ASCENT TIME DIFFICULTY Start at the home of the Keswick Mountain Festival (KMF), Crow Park, or outside the Theatre by the Lake and take an adjusted version of the 50km Ultra race route, past the KMF camping fields to ascend to the summit of Walla Crag. You’ll be blown away by the outstanding views of Borrowdale Valley from this high point and enjoy the soft trails over the Lakeland moorland. Traverse above Falcon Crags and descend technical ground to pay your running respects to a Lakeland running legend, Bob Graham, at his memorial next to famous Ashness Bridge. Now, follow technical and rocky single track under Falcon Crag back to the shores of Derwent Water and use the last of your leg strength to blast the second half of…

MARCH 2016 Sat 12 The Mighty Deerstalker, Innerleithen "Probably the hardest off-road-Tweed-clad-pipe-lit-plus-fourand-headtorch run." 5k or 10k! www.ratrace.com National Trust Night Run, Shropshire & Cambs 2.5k and 7k routes in National Trust grounds after dark. www.nationaltrust.org.uk Maverick Race Series, Hampshire 8, 15 & 25k over the countryside of southern England. www.maverick-race.com The Royal British Legion Major Series, Warwickshire Military fitness-themed obstacle race with 5k or 10k. www.britmilfit.com Sun 13 Keyworth Trail Run, Nottingham 15 or 30k on rural trails. Organised training runs too. www.keyworthtrailrun.co.uk Larmer Tree Races, Salisbury Marathon, half, or 20 miles in estate grounds. With peacocks! www.whitestarrunning.co.uk Open5 Lake District, Hackthorpe 5hr to visit as many checkpoints as poss on MTB and foot. www.openadventure.com Foxtrail Winter Running Series, Dunbar 13k of wooded trails out to Belhaven Beach and back.…

Brain-scanning specialists from Germany’s University Hospital of Ulm discovered a physical repercussion for ultra runners – luckily, one with no serious long-term effects. Along with blisters and muscle aches, brain shrinkage joins the list of exercise negatives. A six-year study of 44 ultra-marathoners reveals a series of ultra side-effects. Scientists found that runners’ shock-absorbing cartilage tissue regenerates after about 60 marathons and that the brains of some runners will shrink by 6% over the course of a race. The latter may be a result of the brain and body prioritising resources. Each person’s brain was fully recovered within six months of the intense race schedule finishing.…

A new study into the most effective warm-up and warm-down drills sees the much maligned ‘static stretch’ ease itself gently back into a ‘must do’ part of an expert-recommended running routine. University of Northampton research into exercise and stretching (published in the journal Applied Physiology, Nutrition, and Metabolism) reveals that the best way to get the most out of your run is to complete a thorough warm-up which includes static stretching, dynamic stretching, and aerobic components. “Over the last 15 years we have been told that static stretching could cause performance impairment and that it does not reduce injury risk,” explains Professor Tony Kay, lead researcher. “But the conclusions of our studies examining the effects of static, dynamic, and proprioceptive neuromuscular facilitation (PNF) stretching techniques contradict common recommendations and highlight…

‘Every day the amazing views inspired me. There was beauty and excitement even in the dark and the howling blizzards.’ For most, completing the 268-mile Spine Race along the Pennine Way would be the ultimate achievement. Not Javed Bhatti, a management consultant from Lichfield, who turned around to cover the whole thing again in the opposite direction, albeit at a slower pace. The 52-year-old father of two completed the grand total of 536 miles this January, raising a whopping £5,750 for Mountain Rescue in the process. Flabbergasting! Here’s how and why. I was curious to see if the Spine Race could be doubled after doing last year’s because I love exploring big challenges and finding out what it takes to do something safely, while having fun and smiling. It was…

Crunching through crisp snow on a sunny January morning, 400 runners (and several excited canine pals) legged it for 10 miles over the pure white Askham Fells in aid of the Cumbrian Flood Recovery Appeal. Brainchild of local mountain leader Tom Rumsey and pals, Tom says, “It was fantastic how many generous organisers, volunteers, medical professionals, businesses and outdoor brands gave up their time, stock and gear as part of the Grand Day Out Cumbria. The day was packed with fundraising events: bike rides, guided walks, theatrical events, coffee mornings, competitions and raffles. We wanted to broadcast to the world that the Lake District is very much still open for business.” The day raised over £20,000, £8,000+ of that from the trail race. “It went down so well that we’re…

Track your time, pace and distance with this stylish GPS watch. An upgrade of the model which has previously won our Best In Test award, there are no uncomfortable chest straps as it has its own built-in heart rate monitor. Tailor your training with 5 heart rate training zones, time and distance targets and a customisable interval training mode. It also packs in a 24-hour activity tracker, which captures your steps taken, calories burnt and sleeping habits. It gets better... this top-of-the-range model has 3GB of internal storage – storing up to 500 songs – and it syncs with the included wireless bluetooth headphones so you can keep yourself pumped up and ready to take on the trails. With a choice of adjustable strap sizes, the watch is incredibly comfortable…

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,…

Take it in your stride I have been enjoying running for 18 months now so my partner and I decided, one night, to do something different... and ran up Helvellyn. Admittedly, it was far too soon for us to run up for three miles then make the steep descent for three! But it was such fun, even though we couldn’t walk for four days. The moral of the story is to take it bit by bit. Michele Gostling, Wigan The golden hour The day we completed the trail it was about 5.30pm and Machu Picchu was, by this time, nearly deserted. I took the opportunity to run back along the trail to the Sun Gate. In the silence I could feel the energy... a magical mile. Brian New, Warrington My…

MEET THE EXPERT Mammut athlete Helen Bonsor has represented Scotland in the World Long Distance Mountain Running Championships, won the 230km Transalpine-Run as a mixed pair and as a ladies pair, and won the four-day Salomon 4 Trails race. www.mammut.ch Trail running beats road running hands down in so many ways. The scenery, the camaraderie, the much underrated thrill of getting unrecognisably muddy, and sending your shoe selfies (your trail shoes with a cracking view) to us here at Trail Running magazine. But don’t just take our word for it. We caught up with Mammut athlete and international mountain runner Helen Bonsor for the inside track on why trail running is so blooming brilliant, and how to convert yourself (or your friends) into a trail runner in 3 easy steps.…

MEET THE EXPERTS Jo Pavey 10,000m European gold medallist, four-time Olympian and ambassador for Cancer Research. www.winterrunseries.co.uk Graeme Everard British Athletics and GB Mountain Running Team physio from Coach House Sports Physiotherapy Clinic, Leeds. www.cspc.co.uk Brendan Davies Team Inov-8 road, trail and mountain runner, a running coach, and top 10 finisher in Western States 100. www.upcoaching.com.au ‘Downhill trail running can improve running cadence and build leg speed by improving fast twitch muscle activation’Brendan Davies, trail athlete and coach Congratulations! Whether you’ve bought it, got a subscription (thanks, you’re awesome!) or have pinched your mate’s copy, you’re already reading Trail Running magazine, so you know trails are a key part of long distance training for races on any surface. But, to slam dunk that fact home so you can confidently convert…

Top ultra and multi-day race coach Rory Coleman not only trained Vassos Alexander for Race to the Stones, but also Sir Ranulph Fiennes for the 2015 Marathon des Sables. He advises, “Get out on your 100k (62mile) course and train on it so you know what’s coming up – especially the last 5 miles, which will seem as if they go on forever. If it’s a summer race, like Race to the Stones, remember it can be very humid so take on salt at each checkpoint, and don’t go out too fast or you’ll burn out after 20 miles. Here’s what your typical week should look like in 3 month blocks leading to your 100k.” 15 MONTHS PRIOR Build an endurance base 1 power hour (5 x 1k hard effort…

MEET THE EXPERT Javed Bhatti is a qualified fell and mountain running coach (Level 2 England Athletics) who ran 536 miles of the Pennine Way in winter without a hitch (see p16). Help Javed raise more for Mountain Rescue here: www.justgiving.com/Javed-Bhatti2/2 As we explore further afield and charge headlong, joyfully into the wilderness, escaping from the hustle and bustle of city life, there are a few key skills to learn to keep ourselves safe. And if anyone knows how to keep themselves alive on a remote, weather-bashed mountainside, it’s Javed Bhatti, the incredible double Spine Race completer you met on p16. He covered 536 miles in winter along the Pennine Way in January, in part, just for “two weeks laughing and playing with friends in the great outdoors.” Secondly, it…

RICE AND EGG The favourite breakfast of Jez Bragg, endurance athlete for The North Face @jezbragg MAKE IT “Bring a cup of water to the boil in a pan, add half a cup of white rice, salt and butter to taste and simmer for 15min. Simultaneously boil two eggs, break up the eggs and mix it all together,” says Jez. STAR OF THE SHOW WHITE RICE Renee says, “In this case, white rice is easily digestible and the carb is readily available. Adding protein helps prevent you getting into a catabolic state (using protein from your muscles as fuel faster than you can consume it) too quickly as the fuel won’t be broken down as fast.” SPECIAL DIETS “Make it vegan by swapping eggs for tofu, the only plant protein…

We’re lucky to have a hobby with only one essential piece of equipment but there’s no getting around it: trail shoes are expensive. If you can’t afford the trial and error of finding your perfect trail shoes, want a pair that will cope with changing trail conditions or you’re dipping your toes off-road for the first time, buying a pair that will last you all year and perform in a variety of conditions is essential. We’ve tested some of the best all-rounders out there to find you a shoe that is properly ‘hard as nails’, whatever the conditions. DURABILITY If you plan to wear one pair all year, they’ll need to be able to take a battering. Look for stronger mesh uppers, toe bumpers and reinforced panels/rands (strips protecting the…

BUFF¾ MERINO WOOL BUFF £20 32g www.buffwear.co.uk It’s a delight to wear and 100% wool means it is brilliant for temperature regulation and great for wicking moisture away. It’s light but does well at stopping biting wind. VERDICT Soft and versatile – perfect to keep you warm or the sweat off. INOV-8WRAG 30 £12 36g www.inov-8.com Made of polyester, it wicks sweat away well and dries quickly to avoid chill. Has a good stretch, allowing it to be used in multiple different ways. VERDICT Comfy and useful, don’t be without one. DHBMESO NECK TUBE £10 50g www.wiggle.co.uk Made of a heavyish synthetic fabric (polyester/elastane) it gives much more coverage but is still breathable. It’s eye-catchingly bright so you won’t be missed while wearing it. VERDICT Soft, bright and warm –…

GOPRO HERO 4 SESSION £160 74g www.gopro.com Most people have heard of GoPro, arguably the market leaders in action cameras. The Hero4 Session is its smallest and lightest, and is robust enough that it doesn’t need a waterproof housing, unlike its stablemates. The camera is tiny, measuring only 38mm high, 38mm wide and 36.4mm deep, so can be carried in a bumbag or even a jacket pocket. Despite its size, the Session is feature-packed: 1920 x 1440 resolution, max frame-rate of 100fps (frames per second, great for slow-mo shots) and 8MP (megapixel) photos with Burst and Time Lapse modes. Press the record button to begin filming or time lapse photography. You can change the video settings via a tiny button but the main menu is controlled wirelessly via smartphone, using…

The days are finally getting longer - yeeeargh! Spring is a great time to start upping your distance, so this issue we’ve given you lots of scope to alter your run. Some routes have optional extensions and others can be cut down if you think you’ve got a bit over-excited and attempted something your legs can’t quite handle yet! Save the hallucinations for the races – you’ll get the chance to chat to talk to your spirit guide another time. Yes, yes, we’re sure the talking fox is real... You can even mix it up a bit and split the routes into two separate runs - get creative. It’s a good idea to build this into your own route planning too; it’s always good to know you can turn back…

DISTANCE ASCENT TIME DIFFICULTY This is the first race in the Rail to Trail series: Trailscape’s races, all within an hour of London by train. The start of this race is Newport station itself. Undulating terrain leads you on a circular route through fields and woods of north-west Essex. A gradual incline to start the run leads you away from town into open fields. About 4k in and you reach the 10k turn off (along the pink line) which you can use if you’ve lost your mojo, rejoining the half marathon route a short while later. Otherwise, the route twists and turns, then leads you through farms and tunnels of trees and eventually to Debden village. Stop for a drink in The Plough if you’re ahead of schedule or continue…

DISTANCE ASCENT TIME DIFFICULTY This is a wonderful 15-mile route taking in the quieter (but no less spectacular) northern hills of the range. You will encounter some of the best sections of Offa’s Dyke Path, climb two impressive Iron Age hill forts and enjoy some really varied trail and fell terrain. If you are feeling the heat, ignore the third loop and, after coming down off Moel Arthur, bear left to complete loop one. This run is on the route used for the Clwydian 15 race, which takes place every September, in conjunction with its big sister, the Clwydian 30. • Joe Cooper www.out-fit.co.uk www.walkrunclwydian.co.uk ›Route available to download at: trailzilla.com (see p91) TRAILZILLA ID: TZID29089 ›Download Ordnance Survey maps to your PC, GPS, iPhone, iPad and Android for just £12.50…

It's hard not to be inspired by this year's Spine racers. Conditions can be so severe that snow goggles were compulsory kit this year; finishing a race like that takes some serious cojones. Watching the videos online, there was a part of me which seriously considered entering. However, as someone who values their sleep, the thought of dragging myself awake in a nice, warm pub, after a mere 3 hours of sleep, to brave the frozen Pennines is just too much to bear. I will enter a race this year... just not a seven day single stage race in the depths of winter. ASSEMBLE! Calling all race organisers, promoters and perpetual speed freaks... we want to hear from you! Help us to put together the most comprehensive list of trail…