Innholdsfortegnelse for August - September 2016 i Trail Running

I OBVIOUSLY HAVEN’T... ...BEEN TAKING ENOUGH of the expert advice from all the runners, coaches and physios we get into Trail Running magazine. Because for two months, yes, two whole months, I haven’t been able to run due to an achilles injury. The culprit? Upping my distance too quickly in low-drop minimal shoes. Did I listen to my grumbling foot? Nope. Did I stop running even when it really hurt? Of course not. So now I can’t run, and I’m learning the lesson the hard way! I beg you not to be as silly as I am, starting with our fantastic feature, 4 Golden Rules for Injury-Free running on p38. As soon as I can break into a light jog I’ll be pinning that to my fridge and reading it…

1 BOOST IMMUNITY Provided sunscreen is applied regularly, exposing your skin to ultraviolet-B (UVB) rays can boost production of vitamin D, helping to sustain calcium levels and prevent illness, say scientists at the School of Sport, Exercise and Health Sciences at Loughborough and Bangor universities. 2 IMPROVE FERTILITY Exercising outside could improve fertility, show studies linking higher vitamin-D levels with improved reproductive health, carried out on sheep by the University of Edinburgh. As yet untested on humans, sheep with more of the ‘sunshine vitamin’ in their blood produced more lambs. 3 DRINK TO THIRST Avoid watering down sodium levels in the blood by ensuring you don’t over-hydrate during and after running in the heat, warn experts writing in the Clinical Journal of Sport Medicine. Instead, trust your body’s innate thirst…

Renee McGregor, registered dietician, sports nutritionist and author of Training Food, tests the brand-new Yumpa bar, which gives a protein hit with a twist. WHAT THEY SAY The protein content of these innovative new gluten-, dairy- and soya-free bars is sourced largely from cricket flour powder! The oven-baked insect-packed nut, fruit and seed bars contain 7g of protein per 45g serving, and no added sugar. WHAT WE SAY Our testers were excited to try these unusual new offerings, and enjoyed the variety of flavours, despite a slight apprehension about the insects. The Strawberry Sundae bar came out on top for taste, but all three scored highly on palatability and health benefits. VERDICT Renee says: “These bars may appeal to the paleo market, but they're not suitable for vegetarians. Although they…

To maximise your potential, give fuel and rest as much focus as training itself, say our experts: • STAY ON MESSAGE “Ensure your training is event specific,” explains Running With Us athletics coach and personal trainer Tom Craggs. “That means going beyond a good range of weekly sessions, and making sure those sessions become more race-specific moving forwards. Many runners repeat the same sessions every week – plan to progress, don’t hope to progress.” www.runningwithus.com • FOOD IS FUEL “Eating for endurance means lightening your machine while keeping the engine in good order. You’re the machine, the engine is your muscles and organs. Quality wholegrains timed to fuel and refuel; natural protein in real food timed to repair at nighttime. Power it up with plenty of veg and some fruit.…

Read it! com’s Meghan Hicks and Bryon Powell (author of Relentless Forward Progress) have a new book out, Where The Road Ends: A Guide To Trail Running, which appeals to both newbies and the more experienced. www.irunfar.com Watch it! Even if, like most of us, you have no intention of writing the qualifying essay that’s required to enter this cult-like 100-mile race, The Barkley Marathons: The Race That Eats Its Young is still undeniably compelling viewing. www.barkleymovie.com Free shoes! How many heartbeats can a running shoe save? Help out with a new crowd-funded study and get the chance of a free pair of Airia 1.5 Long Distance Racers for your troubles. www.saveheartbeats.run Mend it! Join the British Mountaineering Council’s Mend Our Mountains campaign by donating much-needed money towards footpath repair.…

Wayne Russell has now run over 4,500 miles of the British mainland coast. The infectiously enthusiastic runner started out clockwise from London in September and at press he was nearing Hull. With 460 miles to go he hopes to finish in July, but he’s experiencing great fatigue and has a painful knee. “I’m more tired than I have ever been in my life,” Wayne told us. “Part of me can’t wait for it to be over. But a bigger part, doesn’t want to stop.” Go Wayne – you can do it! Wayne is raising money for the Superhero Foundation in honour of his sister, who died suddenly in 2013. Donate at http://virginmoneygiving. com/fund/waynerussell…

Mark Vaz claimed to have run the 860 miles from Land’s End to John O’ Groats in a new world record of seven days, 18 hours and 45 minutes – 31 hours quicker than the old record. When questioned, Vaz failed to provide any proof and is no longer intending to submit his claim to Guinness. There were no finishers of the inaugural Monarch’s Way Ultra. Only three runners started the 615-mile race in Worcester, but all of them had DNFed by the fourth day of the gruelling race. www.challenge-running.co.uk There’s been more bad news about doping in athletics, with World Anti-Doping Agency (WADA) suspending the accreditation of Madrid’s Anti-Doping Laboratory to test athletes blood and urine samples, branding them ‘non compliant’.…

‘I’ve ended up with quite a funny gait... so I run a bit like Forrest Gump now’ Growing up on a farm field, I was always pretty active and into my fitness. When I went to uni, I started climbing with a guy called Al Powell, who was a big fell runner. Through him I started doing a bit of running and did about three or four Karrimor International Mountain Marathons – what’s now known as the OMM. I was never super fast – we spent a bit of time in B Class and C Class – but I’d been relatively competitive in my class. And then it all went a bit wrong. When I was 22, I had a serious rock climbing accident and really messed my legs up.…

1 DECIDE WHERE TO STAY (AND RUN!) Where do you want to run? Which landscapes inspire you? National Parks are a great place to start your search, as are the extremely well signposted National Trails. The National Parks usually have tons of places to stay: campsites, B&Bs, YHAs. We stayed at the rather modern and down-with-the-kids Ambleside YHA. It even has a bar! www.yha.org.uk/hostel/ambleside 2 PLANNING YOUR ROUTE Try to plot a varied route but “understand your strengths and weaknesses,” says Charlie. “Are you comfortable with sketchy down-hills and long hill-climbs?” Build your run around some interesting features and include a café or pub stop – have a look at our routes section on page 93 for ideas. Charlie also advises to “look at your route several times the night…

Trail-running coach Neil Bryant has over a decade’s experience in ultra and trail running, and has completed some of the hardest races on the planet, including the infamous Spartathlon and the legendary UTMB. He trains the head as well as the body for success. www.ultrarunningcommunity.com/coaching Core coach Cor de Jonge’s background is in track and field, and he was a champion hurdler in the Netherlands. Hurdling requires a core of steel and he has brought that discipline to running. He advocates a strong core to become lighter on your feet. www.epicrunning.co.uk Diana Green is a qualified nutritional therapist and a chef. She is also an experienced and enthusiastic trail runner who holds running camps in her home in the New Forest. She advocates making every calorie count. It’s all about…

Expert Cor de Jonge says, “These four bodyweight exercises for core and legs are the best for strengthening the body to prevent injuries when going from parkrun to marathon.” They require no kit or weights, so you can do them anytime, anywhere, and they take only 10 minutes to complete. DO THIS HIP BRIDGE How? Lie on your back, with your knees bent and close to your bottom. Bring your hips up to the ceiling as high as they will go, but keep your shoulders on the ground. 2 x 10 reps. Why? The bridge is fantastic for runners, building the hamstrings, glutes and lower back muscles. DO THIS PLANK How? Lie with your toes tucked under, your elbows by your chest and hands in front. Raise your body so…

‘It was nerve-racking – my main concern was how my body was going to cope, but mentally I was ready’ This May, 59 hardy trail athletes ran, walked and bog-hopped their way 240miles through the remote highlands of Scotland for eight days, on the inaugural Cape Wrath Ultra stage race, running from Fort William to Sandwood Bay through the UK’s last truly wild mountainsides, the Morar, Knoydart, Kintail, Torridon, Assynt and Sutherland. In a previous issue we hailed this epic journey as Europe’s answer to the famous Marathon des Sables, the strength-sapping sand of this seven-day Saharan race replaced by body-beating bog and the possibility of torrential rain. But with an unexpectedly sunny weather forecast to rival Mallorca this May, was CWU as hard as we made out? Could you…

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 Staffer Mark rounds up the latest trail kit for you to slaver over, starting on this page with tight pants... p61 JEN BENSON Co-author of Wild Running, Jen and hubby Sim (right) review the best summer t-shirts for sweaty trails, p64 SIM BENSON Along with wife Jen (left), co-author of Wild Running Sim compiles our top 10 of planet and people friendly kit, p72 HANNAH JAMES Editorial assistant Hannah has run approximately 76miles in ten of the best long-distance trail shoes, p68…

PATAGONIASS FORE RUNNER SHIRT 55g Women’s S  www.patagonia.com £38 The Fore Runner is amazingly light and feels wonderful to run in. With its simple yet thoughtful design, breathable fabric and airy cut, it’s perfect for running on summer days. There’s nice attention to detail with flat seams and reflective logos, and everything is well finished and comfortable against the skin. It’s a bluesign product and made from 100% recycled polyester. VERDICT Light, airy and considered: the perfect summer running tee. ASHMEIMERINO + CARBON RUNNING JERSEY 125g Women’s S www.ashmei.com £75 This super-soft merino wool-mix jersey has Ashmei’s trademark sharp looks, with a simple yet striking colourway, zip for ventilation and small zipped side pocket. It’s nice to run in, but doesn’t feel like it’s a perfect design: the position of…

HOWIES MEN'S RIFT LEGGINGS £39 190g Men’s M www.howies.co.uk Howies makes active clothing from carefully-chosen materials, including organic cotton, responsibly-sourced merino wool and recycled fabrics. The Rift leggings are made using circular-knit technology. The seam-free contouring is comfortable and has minimal wastage. Verdict Innovative, high-performing and comfy – but no recycled content. PARAMO MEN’S ENDURO JACKET £100 375g Men’s M  www.paramo-clothing.com For long days exploring cold UK mountains, the Enduro is outstanding. Tough and protective, it has zipped vents for versatility, a map pocket and proper hood. Teamed with the Enduro fleece it’s an innovative waterproof system that’s free from harmful PFCs. British brand Paramo is committed to ethical production, recycles old kit, and is the first outdoor brand to join the Greenpeace Detox scheme. Verdict Tough, versatile, lasts a…

LACING Fast downhills require a snug-fitting shoe. Some shoes use traditional tie-up lacing, others use a quick-locking pull-cord lacing system, both of which can be snug, quick and comfy, depending on personal preference. A lace is easier to replace if it breaks. CUSHIONING Less cushioned, lower profile shoes work well for experienced runners on soft terrain like grass and mud, but if you’re a newbie and/or run on hard, rocky, gravel tracks, choose a more cushioned shoe. LUGS Longer, more aggressive studs are best for really muddy conditions, but choose less pointy lugs if you run on roads to get to your trails, or a lot of hard, rocky or gravel paths. WATERPROOFING Many trail runners prefer shoes without a waterproof lining, as if water enters over the top of…

• BEFORE Run a fly-through of the course in your mind. Mentally rehearse running strong and staying positive. Visualise the euphoria of crossing the finish line. • DURING Stay present and in the moment. If you think about the bigger picture and what’s ahead, you'll go nuts! Focus on one section at a time. • TOWARDS THE FINISH You'll be willing it to end, but focus on ticking off one mile at a time. Use the last mile to think over how far you've come. It’s a really positive way to finish a race.…

“It’s a dangerous business, Frodo, going out your door. You step onto the road, and if you don’t keep your feet, there’s no knowing where you might be swept off to.” These are the words of one Bilbo Baggins (or, more accurately J. R. R. Tolkien), and there are few more knowledgable authorities on the subject of adventures than the famously avuncular Hobbit. Sage advice aside, there’s no denying that being swept off into the unknown is an immensely attractive idea. At this time of year, the inevitable risks of not ‘keeping your feet’ are greatly reduced: longer days, warmer nights, drier weather – maybe not! It’s the ideal time to explore somewhere new, to stay out till dusk... or all night – the ideal time for an adventure. SHARING…

DISTANCE ASCENT TIME DIFFICULTY Thetford Forest is the UK’s largest man-made lowland forest, with 18,730 hectares to explore. It’s a leafy patchwork of pines, heathland and broad-leaves: a haven for wildlife and a glorious place to run. There’s an exciting mixture of wide, open forest roads and narrow, exciting trails that wend their way through the trees. But don’t spend all your time watching where you’re going: if you’re lucky you might spot goshawks circling above, deer grazing in the dappled shade, or one of many wildlife-inspired sculptures along the way. This route is one of a series of new, adventurous running routes designed by Jen and Sim Benson, authors of Wild Running, in association with the Forestry Commission and Sport England. The routes are all around 10km in length…

DISTANCE ASCENT TIME DIFFICULTY This hill run is based around the popular tourist area of Dovedale, but avoids the crowds by traversing a circular route around the tops of the surrounding hills. With a few ups and downs for additional ascent, it’s great training for fell races. From the car park, take the footpath towards Ilam, but turn up and around Bunster Hill, traversing a craggy rock face, and climbing up to several farm buildings. Follow the trees before dropping through them on a steep path down to the river and then head back up in the direction of Stanshope, circling Ravens Tor and arriving at Milldale. After crossing the footbridge, head straight up the opposite face towards Baley Hill. Descend back to the public track at the river, ascending…

DISTANCE ASCENT TIME DIFFICULTY This is the 5th day of the Cape Wrath Ultra [see p56]. A day of average length, it is typically remote for this race, and takes runners through the revered wilderness of Fisherfield Forest. The route leaves Kinlochewe northwards alongside the picturesque Abhainn Bruachaig river, and gradually ascends over 10km to Lochan Fada, the gateway to Fisherfield. A sharp right at a tiny cairn marks the uphill and trackless ascent over the bealach below Beinn Tarsuinn – a proud munro – to find the very remote territory of the Nid glen. Eventually, up ahead, you will see the towering jagged edge of An Teallach. Rising up a steep track takes you out of this vast landscape and towards the forested Corrie Hallie road pass. There is…

DISTANCE ASCENT TIME 2hr DIFFICULTY DAY2 START: PATTERDALE Start by looking into the ‘Hall of the Mountain King’ (Nethermost Cove), then head across the flats to start your climb to Boredale Hause. On reaching this you pass the site of an old chapel (now a ruin) and descend steeply into Boredale; this is a hidden gem flanked on either side by Beda Fell and Place Fell. Head down the valley, pick up the road and keep right to arrive at St Peter’s Church, built in 1880 (if you have time, its worth popping up the valley to visit the original built in 1220, with a 1300-year-old yew tree in the grounds). Take the track on the north-east side of Hallin Fell or make a quick trip to the summit for…

“Wow, I’m actually good at this. Of course, there had to be a sport for me. I just never realised. I’m a natural jogger. Feel the legs like two great steam locomotives pumping away. I’m Cram, I’m Ovett, I’m unstoppable. I’m...” Struck down by injury yet again. There’s no denying I’d over-egged it: overexcited by the rare prospect of two full days of sunshine over a weekend. Setting off from Curbar car park, on the eastern edge of the Peak District, I could feel a twinge in my ankle – nothing more – from the previous day’s run. “It’ll be fine; I’ll run it off.” As I climbed White Edge, I could feel my niggle easing off. Yeah, I knew it. I know how by body works now – I’m…

I remember reading a snippet in Trail Running magazine describing the Cape Wrath Ultra (CWU) as the UK’s answer to Marathon des Sables, so I had to check it out. I assumed that meant it was also around 250km and convinced five friends to sign up to do it with me in May. Of course, they’d all read that it was much further than that, at 400km with an elevation of 11,200m! Somehow those crucial facts escaped me and I only found out it was a 400km race two months after signing up. My flatmate and I decided we needed a constant reminder of the distances involved to get over our fear of them, so we installed a huge whiteboard in the living room with the distances and elevation for…

Where did the idea for your book ‘From Light To Dark’ come from? The intention wasn’t to publish but to list my life experiences down for my kids. When we lose our parents, we regret not asking about their lives. Eventually a friend’s daughter, who had written an autobiography for someone, looked at my writing, listened to my adventure tapes and decided there was a book there. She found a publisher who was interested, and the rest is history! What or who rekindled your passion for running? I decided to raise money to create awareness for how a guide dog changed my life. So, having a few pints one night, a friend suggested he’d like to raise a few bob for guide dogs by running the London marathon. I said…

RENEE MCGREGOR Reveals the ultimate three meals for 5k to marathon training strength, p48 IAN CORLESS Skyrunning reporter Ian wheedles the best uphill advice from the pros, p90 MARK ROBERTS Reveals how to plan the perfect trail run with help from Lake District experts, p32 ALICE MORRISON Go from 5k to a marathon with Alice’s easy-to-follow training plans, p50 DAMIAN HALL Our record-breaking contributor chats to record-breaker, Jasmin Paris, p42 RUTH JONES Ruth finds out how these 4 Golden Rules will stave off injury for trail runners, p38 /trailrunningmag @trailrunningmag tr@bauermedia.co.uk…

What? Shin splints, otherwise known as medial tibial stress syndrome, are aching pains on the inside of the shin, near the border of the tibia and the calf muscles. Causes? The tibia bone bends slightly when loaded, and repeated stress to the area can make the syndrome more likely to occur, particularly in less experienced runners. Prevention and cure? Reduce the impact of running by increasing your stride frequency by 10%, and strengthen your calf and shin muscles to help absorb the shock and develop a stronger tibia. ‘Training progress is rarely a straight line upwards. Accept the ebb and flow in running – and in life’ Greg McMillan, running coach and exercise physiologist @GregMcMillan…

Despite losing her Bob Graham Round record to Jasmin Paris in April, Nicky Spinks showed she’s still queen of the fells. On 14-15 May, the Inov-8 ambassador set a new record for the Bob Graham Double. The 49-year-old covered 84 fells, 132 miles and around 54,000ft of ascent in 45 hours and 30 minutes, breaking Roger Baumeister’s 1979 record by over an hour. “I want to celebrate the fact that I am still here, living and running,” she told TR. It has been 10 years since Nicky was diagnosed and treated for breast cancer. How tough was it? “Mentally, very tough. When I got back to Keswick the first time I was tired, sick and emotional. I just couldn’t face another 16 hours. I cried for five minutes solid. But…

The Columbia-sponsored, Irish mountain runner and 2016 Spine Race winner returned to England for the inaugural Northern Traverse in June, winning the 190-mile coast-to-coast race. Why the Northern Traverse? I liked the idea of the combination of this route with the Spine route, the length and breadth of northern England. Did it go as planned? There were no race reports to pull information from, so I planned to take it as it came. Toughest part? Dealing with sleep deprivation. It caused secondary effects, like paranoia that I was losing my lead (no bad thing, as it spurred me along through the dark hours of the second night). But overall it was an overwhelmingly positive experience. Best moment? Running through the glorious Lake District under blue skies and sun. The aid…

Elise Downing celebrated her seven-month ‘runniversary’ in June. As we reported last issue, like Wayne Russell Elise is also running the 5,000 miles round the British mainland, having started from London in November, carrying all her own kit. She suffered in Scotland’s heatwave, but has now clocked up 3,300 miles and is still on track to finish in September. “It feels like living in an alternative reality,” she says, “one which revolves around frantically topping up on sugar and electrolytes, midge spray and Vaseline.” www.elisedowning.com…

60 SECONDS WITH... ANDY SYMONDS After gaining a podium place at Transvulcania 2012, the British mountain runner looked set for the sky – then injury hit. But in May 2016, Andy once again placed top-five at the race that made his name – Transvulcania. Why Transvulcania? Transvulcania has a bit of everything – steep ups, steep downs, smooth running, undulating trail as well as some sections of rougher, rocky terrain. But, most of all, it has views! Why Skyrunning? I love getting up high in the mountains – and there’s no better and faster way to do that than Skyrunning. Do fell runners make good Skyrunners? For sure – he or she just needs to adapt to the longer format, technicality and potentially the altitude. Which three attributes make a…

MEET THE EXPERT Colin Papworth has worked in both the NHS and private practice for 17 years, alongside supporting the Paralympics table tennis squad, Sheffield Diving and GB Boxing. He also runs biomechanics courses and running technique sessions. To find out more, visit www.accelerateuk.com Running requires the body to leap, bound and land in awkward positions, usually on uneven ground. Inevitably, these constant and often unstable weight-bearing movements can cause havoc with joints and bones, and niggles can soon crop up if the body is neither strong or supple enough to deal with the impact. So how can we reduce the injury risk? Our resident injury-prevention expert is Accelerate Performance Centre’s Colin Papworth, an experienced podiatrist who specialises in supporting runners of all abilities with injury diagnosis, treatment and rehabilitation.…

BILLY BLAND The overall Bob Graham record holder “Jasmin’s record is fantastic and it’ll stand longer than mine. I like the sound of her. She went about it the way I would have gone about it. If you want to do something, get on and do it, and talk about it afterwards. I’d like to meet her and hear whether she had a hard or easy upbringing. I think being brought up hard is a great benefit for fell running, for when it gets tough. I knew I’d break the record when I set off on my BG in 1982, but a few minutes were wasted here and there, so it is beatable and if someone breaks it, good on ’em. I think we’ll see more people attempting it now.’…

When it comes to training progress, you get out what you put in, says expert Cor de Jonge: “We are all human, and there will always be times when we don’t want to train. But tough! You have to man/woman up. No effort, no reward.” EXCUSE #1 ‘I HAVEN’T GOT TIME’ EXCUSE BUSTER Do your shorter runs in your lunch break or before work. Then, no long lie-in at the weekend. Get up earlier and get the job done. EXCUSE #2 ‘I’M WORRIED ABOUT GETTING INJURED WITH THE INCREASE IN RUNNING’ EXCUSE BUSTER Follow this plan and take care, and you shouldn’t get injured. It’s been specially designed to build in endurance without overstressing the legs. EXCUSE #3 ‘I CAN’T FOLLOW THE NUTRITION PLAN’ EXCUSE BUSTER You need to shop…

‘Twelve weeks is the perfect time frame – short enough to hold your focus, but giving you enough time to achieve your goal’ Coach Neil Bryant says, “It is very achievable to progress from running 5k to a marathon in just 12 weeks if you possess the three Ds – Determination to train, Desire to run a marathon, and Dedication to the plan – plus a big serving of self-belief. You can do it. Twelve weeks is the perfect time frame – short enough to hold your focus, but giving you enough time to achieve your goal. In order to maximise endurance training and minimise the risk of injury, the plan is based on ‘time-onfeet’ rather than distance. It also includes back-to-back longer runs to build up your strength…

MARCUS SCOTNEY Marcus, aged 42, is based in the Peak District, has an orienteering background, and won the Montane Spine Challenger in 2014 and Lakeland Trails Marathon in 2013. His team was 2nd in the High Peak Marathon in 2000, and he has represented Great Britain at the 2010 and 2015 100km Champs. RACE STATS Black toenails 1 Blisters 0 Chafed skin 0% Pack weight 1.5kg Nightly sleep 8-9hr Essential kit Hoka Mafate Speed 2 Pain-free miles 220/248 Swollen feet 10% Rating out of 10? 100! PAULA IJZERMAN Paula, aged 40, is based in the Netherlands, loves the variety of terrain and scenery in mountain running, and this March completed the Legends Trails, 250k non-stop racing through the Ardennes in the snow. She says, “I don’t dream of winning races,…

A trip to the tailors? SECOND-SKIN SUITS Kurio’s cheaper range, Custom Direct, is produced by inputting various different measurements yourself into the Kurio website. The Totally Bespoke range, however, is hand measured by Kurio experts, who will travel to your door to take a range of measurements (a whopping 34 for a pair of leggings) to ensure a completely unique fit. Think of it as a bit like getting fitted for a superhero suit. We want one. Kurio Compression Totally Bespoke Leggings £240 We like to bring you genuine pieces of innovation when we can, and this is undoubtedly one of them. In 2012, Kurio founder Paul Bromley began to question just how effective compression wear in standard small, medium and large sizes could be – surely the vastness of…

HOW HANNAH TESTED THEM Exploring local trails took me over grassy fields, ploughed fields, both hard and squelchy mud, as well as the tough root-filled and rocky terrain of Snowdonia and the Lake District. MATERIALS Only one of these shoes is Gore-Tex (GTX) but if you’d prefer the waterproofing many do come with a GTX option (at an extra cost). Waterproof shoes can hold water and breathe less, which may cause hotspots for rubbing – best avoided on a long-distance run. CUSHIONING Cushioning helps on long-distance runs to absorb shock, but be aware that some shoes can minimise your responsiveness to the trail under you. If that’s the case, you may want something more minimalistic. DURABILITY If you’re planning on covering long distances regularly, you need to make sure your…

BLUESIGN  www.bluesign.com The Switzerland-based bluesign ® system aims to reduce the impact of the entire textile supply chain on people and the environment, promoting transparency, responsibility, safety, and eliminating harmful substances. Bluesign labels are only awarded after rigorous on-site testing, so look out for it when you buy. 1% FOR THE PLANET   www.onepercentforthe planet.org Vision of Yvon Chouinard, founder of ethical clothing brand Patagonia, 1% for the Planet’s mission is to 'build, support and activate an alliance of businesses financially committed to creating a healthy planet'. Funds go to vetted non-profit organisations to aid their work. FAIR WEAR FOUNDATION  www.fairwear.org An independent, nonprofit organisation that works with companies and factories across 120-plus brands, improving labour conditions for workers. Look out for the Fair Wear Foundation logo, and you can be…

World Skyrunning Champion Kilian Jornet has this advice for running downhill with speed and confidence: MUD On muddy ground, don’t be afraid to glide, just as you would if you were skiing, sliding down the mud with each footstep, taking care to keep your balance and stay upright. ROCK You never quite know if a rock will move or not, or be slippery, so take short steps when running downhill over rocky ground. You’ll put less pressure on each foot placement, and ensure you are always ready to jump to the next. SCREE This is a soft, moving surface, so embrace it and just go with it. Keep your vision focused far ahead, around 20m, and remember to look ahead for larger, immovable rocks that need dodging around. GRASS Here,…

MEET THE EXPERT Montane’s Debbie Martin-Consani (aka Run DMC) won the 2014 ML100 and was 2nd in last year’s ML50. She has represented Scotland and GB in 100k and 24-hour races, and juggles training with her full-time job and family. www.montane.co.uk Last issue, we caught up with our seven lucky readers who have won places on the sold-out Montane Lakeland (ML) 50- and 100-mile races, on 29-31 July. They’ve given us some top training tips, so now we’re asking how the training is going, what they’re most worried about, and their top mind mantras for surviving the race. Montane athlete Debbie Martin-Consani says mind power plays a huge part in ultra running. You can’t control outside factors like the route or the weather, but you can decide how you cope…

MEET THE EXPERT Rolf Einar Jensen of Team Scott Running gained an elevated profile in 2015 with a podium place at Kilian Jornet’s and Emelie Forsberg’s Tromso SkyRace. New to the world of Skyrunning, Rolf’s background in the mountains, and in particular with cross-country skiing, has elevated his status to ‘hot’ for the 2016 Skyrunner World Series. www.rolfeinarj.com Mountains have always been my passion. Climbing new summits, accumulating vertical metres – I love the feel of the wilderness. My parents took me to the mountains from a young age – sleeping in a tent, fishing and walking; I became addicted. Since I became an athlete, I’ve dedicated myself to more and more running in the mountains – as fast as possible.” Transvulcania VK is an unusual race – it exceeds…

DISTANCE ASCENT TIME DIFFICULTY This route starts in the historic and picturesque village of Corfe Castle. A gentle climb takes you up into Kingston and west onto a short road section leading to one of the best view points in the Purbecks, Swyre Head. Follow the ridge across the top of the Purbeck hills and you come down into Kimmeridge. Another short road section down into Kimmeridge Bay and a small climb up past the famous Clavell Tower. From here you follow the South West Coast Path east all the way to Chapman’s Pool. This involves a difficult climb up and over Hounstout Cliff which again has some jaw-dropping views of the coastline and Chapman’s Pool itself. After you descend the steps of Hounstout Cliff and pass Chapman’s Pool you…

DISTANCE ASCENT TIME DIFFICULTY How excited was I to find this gem of a nature reserve in north Birmingham while I was on a course in Walsall? You might have seen my #shoeselfie on Twitter and my editorial banging-on-about-it last issue, too. I would strongly advise you to just do what I did – run around gleefully without a map just exploring the place. But if you do end up following this route, you’ll very much enjoy the first uphill to the memorial, then the cool downhill through the forest, and best of all, the huge blue expanse of Bracebridge Pool. Who knew that underneath all that concrete, Birmingham’s terrain is very much like the Peak District? Peaty, boggy, hilly, (on a smaller scale, granted), and wonderfully springy underfoot. If…

DISTANCE ASCENT TIME DIFFICULTY The Simonside Hills are a rare beacon of cragginess in an area otherwise dominated by rolling hills and big skies. The toughest climb of the day is the rough track immediately in front of you. After a bit of a scrabble, (very technical term), you end up atop a gentle spine of interconnected hills. Another scrabbly section takes you up to Dove Crag where the track levels out and is replaced by flat stone paving slabs – a good stretch to let out some speed. It’s an interesting climb up to Simonside, where the wide expanse of Northumberland greets you at the summit: the distant Cheviot Hills rising, brazenly, like molehills on a well-manicured bowling green. The descent is the trickiest terrain you’ll encounter all day:…

DISTANCE ASCENT TIME DIFFICULTY DAY1 START: NEAR WATERMILLOCK “This bit here is called Priest’s Hole,” points Charlie. “There are lots of places here with names like that. They’re all places where priests are thought to have hid during the dissolution of the monasteries. I’m not 100% sure on that. I’m maybe… 95% sure. You can quote me on that: 95% sure.” This is the route Charlie took us on for our feature on page 32, and it’s a fantastically varied run for such a short distance. Hurtle along the opening flat part, pausing briefly to look over at Ullswater and the undulation of fells behind, (that’s the collective noun for fells, right?). After picking your way through the forestry, the path narrows and curls around the base of the crags,…

JULY 2016 Thur 7 DirtRun Croome Summer Sizzler, Worcestershire 10k route through the grounds of National Trust's Croome Park. www.dirtrun.co.uk Sat 9 Borrowdale Trail Run, Lake District 5, 13 and 21k beautiful trail runs. www.highterrainevents.co.uk Man vs Lakes, Morecambe Marathon taking in quicksands, lakes and a floating assault course. www.ratrace.com Maverick Race Series, Devon 6, 13 and 22k through Dartmoor. Tough but beautiful. www.maverick-race.com The Chained Ultra, Rutland 130 miles chained by wrist to another runner of similar ability! www.cockbainevents.com Essex Cross Country, Essex 10k in Thorndon Park, goody bag for every runner. www.theraceorganiser.com Wrekin Relay Challenge, Shropshire Three-legged relay of 3.8 miles each around this scenic hill. www.wrekinroadrunners.net Pen y Fan Race, Brecon Beacons 3.5 mile fell race. Part of the Brecon Fans Race Weekend. www.breconfans.org.uk Sun 10 Fan…

Runners looking for a challenge of epic proportions had their wish granted when heavy rain in the preceding 24 hours set the stage for one of the hardest editions of the notoriously tough Man vs Horse fell race’s 36-year history, on a wet Saturday in Llanwrtyd Wells. Hundreds of hardy trail runners pitted their wits against their wily horse-riding competitors when they scaled more than 4000ft of ascent across the 22-mile off-road course in the Welsh mountains. Such was the extent of the course’s brutality, which featured endless gruelling climbs, river crossings and slippery descents down rocky hillsides, half of all the horse entries failed to finish. The first man to cross the line was military man Ross Macdonald, who fought hard to beat all but five of his equine…

@JEdwards235 Montane Trail 26, Howgills. Amazing day, great route over 1100m, v gd org’n. Watch this space thou – Lairig Ghru in 2wks. @NickThompson3 The mighty #SDW100, its the runners, organisers, aid stations and my crew@jones_victoriaa. @Mud_and_miles Dukeries 30 – beautiful route, fantastic crew and feed stations. Oh, and race organiser with a great sense of humour. @F_Wo Grand Union Canal Race, 145-mile long journey with emotional/physical highs and lows like nothing I’ve experienced before. @CarrieStevens25 Hands down @TheSeneca7. Can’t beat running a 77.7mile relay around a lake with friends! Great swag and volunteers too! @AllHailTheTrail Coniston marathon was a challenge! Hot hot hot and hilly. Great to go straight in the lake after! @RobFeorline Goat Fell Race on Arran. Awesome scenery, epic trail. @QuincyLampshade I ran Thelma & Louise…

Green tea is a great source of antioxidants, helping to fight off illnesses while providing a tasty refreshment. But, to maximise its benefits, experts advise avoiding eating iron-rich foods such as red meat and dark leafy greens at the same time. In a study by Penn State University, researchers found that if you drink green tea after an iron-rich meal, the main compound in the tea will bind to the iron, lessening its potential as an antioxidant. The same rule applies to iron supplements.…

Mindfulness, exercise and a good night’s sleep can all help you make multiple lifestyle changes at once, improving fitness levels as a result. Research subjects at the University of California focused on how important those factors were while being tested on their memory, fitness and health over a six-week period. The study supported the notion that it is more effective to make two or more changes simultaneously, especially when those changes reinforce one another. So don’t be overwhelmed if you are planning on cutting down your alcohol and sugar consumption at the same time as increasing your sleep – anything is possible, so go for it. RUN OFF STRESS Feeling stressed? Go for a run! Researchers at West Virginia University discovered blood vessels – which work less effectively when under…

‘The injury itself is definitely not good... but the best thing is I’ve been talking to my friends much more. I’ve enjoyed having them around and being more flexible in my schedule. So there is a positive side also to being injured!’Skyrunner Emelie Forsberg talks to Telesis-coaching.com about coming back from injury. Follow Emelie on Twitter, @TinaEmelie It’s not trail running, but nevertheless we can’t resist wishing marvellous Mimi Anderson the very best of luck in her attempt to run across America, setting a new Guinness World Record. Mimi, who holds world records for the fastest runs from John O’Groats to Land’s End and the length of Ireland, aims to run from Los Angeles to New York in under 53 days, in September. Fellow Brit Rob Young is currently trying to…

As we went to press, Jasmin Paris (who in April smashed the ladies’ Bob Graham record, see p42) just utterly blitzed the Scottish equivalent on 18 June. Jasmin knocked 46mins off the men’s Charlie Ramsay record, 60miles over 24 Lochaber mountains, to set a new time of 16hrs 13mins. Andrew Douglas and Rebecca Hilland head the GB teams for European Mountain Running Championships in Italy in July, along with Emmie Collinge, Sarah Tunstall and Heidi Dent, while Chris Smith, Ben Mounsey and Alex Pilcher make up the men’s team. The Highland Fling, which doubled as the British Athletics Ultra Trail Championships, was won by Donnie Campbell and Beth Pascall in April, with two new course records. www.highlandflingrace.org…

‘Toughest race does not mean the worst – more likely, the opposite’ I have always been good at endurance sports and had a passion for the mountains and wilderness. After reasonable success with athletics and cross-country at school, I starting running more again a couple of years ago, as it was the only thing I could fit around a busy schedule. Ultra running was a natural progression as it fulfilled my enduring appetite for the outdoors. I fell in love with the concept and have never looked back. It’s not easy balancing my training with working as a doctor. But if you are really passionate about what you do, then you will find a way of fitting everything in. I actually believe that running really complements my work; I turn…

You know you’re a trail runner... I was reading one of those ‘You know you’re a runner when...’ lists and started thinking of one for trail runners… 1. You run on rocks without falling over (usually), but trip over a bump on tarmac. 2. You think r**d is a swear word. 3. You’ve got trail shoes, mixed-surface shoes, fell shoes, mud shoes... and, be honest, a pair of r**d shoes too. 4. Your brightly coloured shoes magically turn brown the first time you wear them. 5. You think fl*t is a swear word. 6. You walk when you feel like it, and stop to take photos of the amazing views. 7. But, in races, the views are amazing and you don’t even notice them. 8. You’ve got a compass buried…

What you need to take with you on your run is dependent on a number of factors: the distance, the weather, the time of year and the remoteness of your location. It’s mostly just common sense, but we asked Charlie and Jill for some tips on how to pack for exploring new routes… 1 BARE NECESSITIES There are some things you should never be without when you’re running in a new area: food, water, a map and compass, a minimal first-aid kit and a fully charged phone are essential. It’s worth taking a bit of emergency cash too, just in case the worst happens and you need to get a cab home! 2 TOO CHILLED OUT If it’s a bright sunny day, you’ll probably be tempted to leave the rain…

Colin says, “Orthotics is the assessment and prescription process for the orthoses devices fitted by the expert. Used correctly to address issues such as running gait weaknesses, orthoses are hugely beneficial in reducing damaging loads on vulnerable areas, and should be used as part of a rehabilitation programme to be most effective.” THE PROS... •Orthoses alter how we load our feet and lower limbs, thus changing the impact of force on our bodies, reducing damaging forces applied to certain structures. • The devices help you change the way you move by aiding new movement patterns in the body, without you having to think about it as often. • Injury recovery is improved, as orthoses can change the force that is being applied to the injured structures – can be used…

INOV-8 TERRACLAW 250 A long-distance shoe should be lightweight, grip the trails on the up and downhill, have good traction in mud and, most importantly, be comfortable. The Terraclaw 250 filled all of this criteria in the test and, although it was a tough decision, their versatility over a variety of trails, superior breathability and drainage (helping to avoid hotspots and blisters) shone through over prolonged distance, giving it Best in Test. Although not as cushioned as others on test, they were comfortable while trotting along at a slow long-distance orientated pace – I came to feel more secure and confident on the trail when I could feel it more beneath my feet. It does come down to personal preference in the end, but if you like being super responsive…

MICHAEL HOGAN 42, FROM GERMANY ML100 How’s training? It’s going well. I completed the Oner in April and I’m putting in lots of variety through the week, with some quality miles at the weekends. Best long run so far? I ran a cracking 20ish miles in Garstang. What it lacked in altitude it made up for with the terrain and technical difficulties. Any worries? I’ve started to develop some stomach issues on long runs. But I have plenty of time to iron it out, I hope! Most excited about… All of it. I really can’t wait. Best mind mantra? I just try and get out there and enjoy it. My mind's a crazy place, so I do my best to stay out of it! STEPHEN LORD 37, FROM MANSFIELD ML50…

Skyrunner Rolf says, “Incorporate these sessions into your training plan one to two times per week and you’ll get stronger for faster climbing!” PISTOL SQUAT Stand on one foot with the other one straight out while doing squats. Go as low as possible. 2 x 5-10 reps on each foot. Makes your thighs and butt stronger. POGO JUMP Stand feet together, knees slightly bent and hands in front at chest level. Bend your elbows. Jump up as fast as possible, as if jumping a rope. 2-3 x 30 reps. Works your calf muscles. PLANK/SIDE PLANK Lean on your elbows and toes. Keep your body in a horizontal position. On side plank, lean on one elbow and one foot, with the opposite up in the air. Keep your body in a…

DISTANCE ASCENT TIME DIFFICULTY There are so many brilliant trails to run at Bedgebury, it’s easy to get overexcited. We spent the day here, running every trail we could find, picking those that showcased the best of this great forest. The Hub – a cafe and visitor centre set around a pretty lake – buzzes with activity, and there are people everywhere having fun in the great outdoors, riding the excellent mountain-bike trails, running or simply wandering around the internationally-important pinetum. But venture a little way into the forest and it’s a wonderfully peaceful place to explore, surrounded by wildlife and leafy boughs. The running is enjoyably undulating, with plenty of variety underfoot, from wide forest roads to interesting technical trails. This route is one of a new series of…

DISTANCE ASCENT TIME DIFFICULTY This run takes in Afon Llugwy and views of North Wales’ iconic mountains. Cross the bridge over Afon Llugwy, forking left, then right and descend to a style. Cross a field to a small footbridge, climb to a road. Turn right and follow it for about 2.5k. Turning left onto A5, cross the bridge, then right down steps, before crossing four styles keeping the river close to your right. The second viewing area has the best views over Swallow Falls. Keep the fence to your right before turning left onto a track, another left climbs to another track, turn left. Keep right at the fork, climb, at the road-crossing keep straight ahead. After 1.2k take a sharp left down a path. Cross a footbridge leading to…