Innholdsfortegnelse for December 2016 - January 2017 i Trail Running

A TOFFEE CRISP ANYONE? WHAT’S BROWN AND sometimes crispy, sometimes crunchy, and helps you recover from trail races? Nope, not a Toffee Crisp. Although surely someone has a recipe including both, I’m talking about something more unusual: crickets. Yes, those of the jumping, chirruping kind. Whilst commonly enjoyed as a deliciously crunchy, if a little leggy, snack in south Asian countries like Thailand and Vietnam, social convention requires them to be pulverised into flour before us Brits will consider them as edible foodstuff. Even then, there’s a definite Marmite reaction from all the runners I speak to. So, we’ve whacked a little of this sustainable, protein-rich cricket flour into a recovery bar on p70. Give it a try yourself and tell us what you think. Or incorporate cricket flour into…

MARS PROTEIN BAR £2.19 Mars don’t compromise on taste, but it comes at a price, with an ingredients list as long as your arm. Nutrition values are similar to the Max bar, but Mars use a blend of fast- and slow-acting proteins, which some believe can aid longer-term recovery due to a slower digestion rate. The sugar content is quite high for a snack, and is derived from a lot of questionable ingredients. MAX’S PROTEIN BAR £2.20 This bar is purer than the Mars product, with only nine ingredients listed, all of which are recognisable and can be clearly tasted, including oats, dried fruit and nuts. The whey protein content is high at 17g. The body easily absorbs this protein, stimulating muscle repair. The dried fruit and juices provide the…

Ever struggle to get through a session following a period of reduced shuteye? Hit the sack earlier, warn American Academy of Sleep Medicine researchers, who have revealed just how much sleep restriction negatively affects athletic performance. In a study involving a group of healthy elite athletes, sleep was restricted to four hours for three days. The athletes’ subsequent energy expenditure during sub-maximal exercise decreased by 3.9%, maximal aerobic power decreased by 2.9%, and their time to exhaustion decreased by a huge 10.7%. A great excuse to hit the snooze button.…

In August, Tom completed T184 (184 miles along the Thames Path), then turned round and ran back again. Why T184? I love pushing the limit, going longer and tougher. I really liked the unsupported part of T184: no aid stations, no food stops, no crew, no pacers – just water and medical support. I’m a social guy, but I love the fact that you are out there on your own. There’s nowhere to hide. Why a T184 double? I want to attempt a Guinness World Record for being the fastest person to run the length of Ireland (345 miles), and this was the nearest distance to it (368 miles). Also, it was so much fun. I was just a little annoyed that I didn’t win, so I’ve entered next year…

Read it! Highly respected registered sports dietician, runner and TR contributor Renee McGregor has a must-read new book out, Fast Fuel: Food for Running Success. www.amazon.co.uk Go to it! Kendal Mountain Festival takes place 18-20 November and includes US ultra star Anton Krupicka. www.mountainfest.co.uk Watch it! Prepare to be amazed by Luke Tyburski’s 2000km solo, 12-day triathlon from Morocco to Monaco. www.vimeo.com/ondemand/ theultimatetriathlon Read it! TR contributor Damian Hall’s A Year On The Run is an illustrated history of endurance feats. It includes Kilian Jornet, Lizzy Hawker, pre-race booze and fibs. www.amazon.co.uk Support it! As competitors limber up for January’s Spine race, Andy Mouncey is encouraging school children to collectively run the 268 miles of the Pennine Way. www.bigandscaryrunning.com…

In his attempt to cross the US in world-record time, Rob Young allegedly used ‘unauthorised assistance – most likely in the form of riding in or on a vehicle’, according to an independent investigation commissioned by Young’s former sponsor Skins. Young maintains his innocence. Champion fell-runner Lauren Jeska has pleaded guilty to the attempted murder of UK Athletic’s official Ralph Knibbs. Jeska was women’s 2010, 2011 and 2012 English fell-running champion, and British Championship in 2012. The biggest talking point in Chamonix during UTMB week wasn’t Zach Miller’s heroically flawed race, or the success of the GB ladies, but Columbia’s finishers’ gilet. It’s become known as the ‘bin bag gilet’. Available on eBay.…

HIT THE HUT This picture was taken on the final high point of the last day of Hut Run Hut, about 8 miles outside of Vail. Hut Run Hut is a six-day run covering 105 miles across the Colorado Rockies, from Aspen to Vail, with 22,000 feet of ascent. It’s organised by Rickey Gates and we were lucky to also be joined by Ricky Lightfoot and, for a couple of days, by Scott Jurek. This is, sadly, just a picture of me! Tim Major, Cumbria Read more about the Hut Run Hut on p24 #SHOE SELFIE A foot selfie taken at 5am whilst on a relaxing jaunt around Reykjavik harbour, after running the Laugavegur Ultra Marathon. Not easy to sleep, as it never got dark! The race is amazing –…

There is a risk of serious injury or death,” warns the Salomon Glen Coe Skyline’s (GCS) website. Part of the Skyrunning Extreme Series, GCS has a whopping 4746m of gnarly ascent over its 55km – more than any other UK Skyrace. It’s a huge test of stamina, mental fortitude and, that aspect often under-estimated by runners, physical strength. We gleaned great advice from top athletes at the 2016 GCS, and you can also do our circuit, p67. 1 A strong mind comes from strong motivation. I choose races that excite me, and in training I do things I find interesting. 2 I use sling/ RXC training quite a lot too. 3 I work on my core strength twice a week. They’re short sessions, often combined with mobility training, plus pull-ups…

Perfecting your running form won’t happen in a day, and if you’re not used to this new style of running then take it slowly. You’ll be using your Achilles tendon and soleus more, so make sure you take recovery seriously, and follow these steps to preventing everyday running injuries… RUNNER’S KNEE What is it? Patellofemoral pain syndrome – runner’s knee to you and us – is a symptom of overuse, caused by running for longer periods of time with little rest between. How do I prevent it? Strengthen your quads and hamstrings by performing wall sits, i.e. leaning back against a wall in a seated position, holding the position for 30sec. ILIOTIBIAL BAND SYNDROME What is it? The iliotibial band runs down the outside of your thigh, from hip to…

There’s no denying that running is incredibly addictive, and that’s never more obvious than when an injury stops you in your tracks. I repeat: the key to a quick recovery is swift consultation with a professional, an accurate diagnosis and a focused rehab plan. Time wasted denying you have an injury, trying to solider on, or blindly self-treating will just lead to more time away from enjoying the trails. Stay active Although you might not be able to run, you will be able to do something and, to quote a cliché, something is always better than nothing. It can be tempting to wallow in self pity and just sit on the sofa binge-watching box sets, but just two to three weeks away from training will result in measurably lower cardiovascular…

1 STRENGTHEN Once a week incorporate a gym session that works your whole body, including your arms, low weights and high reps – 15-25. 2 WALK Try and do a one-week walking holiday over mountains, at altitude, carrying a big rucksack. In the week after you get back, do a few short, fast runs. You’ll find yourself flying when you race. 3 BUILD Two runs or hikes back to back is a great way to add time on your feet and build endurance. Be careful though – build gradually. Increase by no more than 10% more distance each week. QUICK FIX Aim for quality over quantity to maximise the benefit you get from limited training sessions. A 20-30min hill rep session of 5-8 x 30-60sec efforts, then jogging back down,…

It’s so easy when it’s dark and cold outside to just flomp onto the couch and stay there watching box set after box set. It might feel great for a day or two, or if your body really needs it, but much more than that and you turn into a sofa slug. Much better to bundle up, prepare for the cold and get out there. Some of the routes this issue are a real challenge, but others are easier, allowing you to simply stretch your legs. Whether you use these for direction or inspiration, make sure you get outdoors this winter, explore, and give your legs the run they want. THE ROUTE TO HAPPINESS Do you live in it? Our routes are compiled by experts: running pros, local guides and…

DISTANCE ASCENT TIME DIFFICULTY Go for a lovely run that circles the Osmington White Horse, overlooking Weymouth Bay. This is one fairly hard climb, but the views over the bay and the Isle of Portland are well worth the effort. Starting next to The Springhead pub in pretty Sutton Poyntz, the route goes first across fields with grazing livestock and then runs parallel to the White Horse, which can be clearly seen up on Osmington Hill to the left. On reaching the outskirts of Osmington, the climb gradually begins onto the top of the hill from where there are spectacular views and a pleasant hilltop run. Return via grassy fields and finish at the quaint village duck pond or, more likely, in The Springhead. www.goodrunguide.co.uk GET THIS ROUTE ON YOUR…

DISTANCE ASCENT TIME DIFFICULTY The route starts and finishes in the pretty hamlet of Studley Roger. To begin, enter the deer park via a wooden gate, then turn towards Studley Royal House. The footpath winds uphill to Winksley and a short road section, before turning south-west to Low Grantley and across fields into woodland. The track goes through pinewoods and enters Grantley Sawmills. At Fountains Abbey Visitor Centre there are loos and a café, but don’t get too comfy – continue past the Visitor Centre and enter Studley Royal through the east gate. Towards the end of the run, there’s a wonderful view of Ripon cathedral. Then it’s downhill for the last half mile back into Studley Roger. www.jelleylegs.co.uk MEET THE EXPERT Dave Jelley is a physiotherapist and running guide…

DISTANCE ASCENT TIME DIFFICULTY DAY1 START: CADAIR IDRIS Cadair Idris is one of Wales’ most iconic mountains and makes a satisfying horseshoe run with incredible views if you get up there on one of the rare days the summit is clear. The start is pretty, trailing through woodland before crossing the base of the cwm to begin a sustained climb. You might be tempted to skip the summit of Mynydd Moel but don’t – the rock pillars jutting out of the sheer cliffs to the north-east are worth the detour. From there, you get a brief period of easy grassy running, with dramatic cliffs to your right, before scrambling to the rocky top of Penygadair. Make sure you bring a compass and navigate carefully off, as it’s easy to pick…

Do you ever feel like you’re running forward but not really getting anywhere? Sure, half the enjoyment is getting out and simply appreciating the outdoors – but if you’re anything like me, that moment of blissful calmness in the open air takes a few miles to set in. You know, before the blood stops pounding in my ears and my lungs kick into gear. Particularly in the colder weather, it takes an extra shot of motivation in my off-road java to power on through snow and ice before I can absorb the silent beauty of a frozen landscape, punctuated only by my own melodic footsteps. So, if it seems far easier to sit inside on a frigid winter’s morning, browse through the races listed here and pick one out. It…

Cinnamon buns galore at every checkpoint, pink granite coastline routes beside blue seas, and enchantingly runnable forest paths. Surely this is the best way to see Sweden? I was back for this three-day race in Bohuslän, in the south-west, after my competitive side got away with me last year and I mistakenly plunged a leg into a deep drainage ditch, leading to stitches, a missed day and a limped final day’s walk. This year I had unfinished business, but once again, the odds were against me and a boring, long-term plantar fasciitis injury saw me walk/jogging the race and cheering on my running friends as they hammered sweatily past, eyes fiercely concentrated on the sharp, rocky paths. However, this slower pace gave me a chance to actually take in the…

RUTH JONES Recently injured Ruth reveals why your body is begging you to stretch more, p40 NIK COOK Nik shows you how to cross-train and rehab effectively when injured, p66 ANGELA MUDGE The trail-running legend tells us why she hates being called a legend, p56 DAMIAN HALL Damian stole strength secrets from 11 super athletes on the Glen Coe Skyline, p44 JASMIN PARIS Jasmin’s 6 stamina tricks will have you running further, faster, p72 SEAN MCFARLANE Sean survives a night race in deepest, darkest Scotland – you can too, p50…

What? These simple, equipment-free exercises work your body’s fascia, the connective tissue holding muscles together. Everyday life’s demands can harden this fascia and restrict movement – resistance stretching loosens it. Why? It’s an easy way to increase strength while improving range of motion, reducing injury and avoiding excess muscle gain. It can also lessen lower back pain and improve athletic performance. Where? Anywhere you are free to lie down comfortably – at home, in a park; the choice is yours. SMART REHYDRATION Quench your thirst with plain or sugar-free sweetened water to rehydrate and protect your kidneys say experts, after studies showed drinks containing fructose and glucose can do more harm than good. In research published by the American Physiological Society, scientists discovered those who drank the fructose or glucose…

› BEETROOT TOP TRUMPED If you’re looking for a new way to enhance performance but can’t stomach any more beetroot, there’s a new nitrate-rich plant on the block that promises to boost your endurance – amaranthus. Results published in the Nutrition Journal reveal the plant’s leaves can produce 9000mg of nitrate per 100g, enhancing running performance and stamina for eight hours. › HARNESS THE POWER OF COFFEE Drinking three to four coffees before an endurance trail race can boost muscle power by 6%, say researchers at Coventry University. Distance runners can benefit significantly from the ergogenic bean, which also improves fatigue resistance in slow-twitch muscles – those recruited in endurance running. The study’s lead author, Dr Jason Tallis, recommends drinking between 5-6mg of caffeine per kg of body weight on…

Jasmin Paris ran the Paddy Buckley Round in a new women’s record of 18hr 33min in October, completing a hat-trick of record-breaking fell runs on the UK’s Big Three 24-hour rounds this year. “This one was really hard,” Jasmin told TR. “My legs were protesting by leg two, and by the first climb on leg three I was done. Running the rest was a battle.” Jasmin had already set a new women’s record for the Bob Graham Round (15:24) and an overall record for the Charlie Ramsay Round (16:13). But in beating Nicky Spinks’ Paddy Buckley record of 19:02, Jasmin also recorded the overall fastest cumulative time for all three rounds. The time of 50:10 beat Chris Near’s record by nearly six hours. The 32-year-old’s Paddy round came just two…

Mark Berry has set a new FKT on Devon’s 120-mile Coast to Coast (C2C) route, running from Wembury to Lynmouth in 32hr 23min. “My run clashed with a storm,” said Mark. “But, hey ho, it’s character building. I was on Dartmoor’s Hameldown Tor when the wind and rain were at their worst.” The River Erme added to the adventure too. “It was a high tide and the only way across was to take off trainers and socks and jump in.” Mark had support along the way in the form of wife Lorraine, and at Withypool met, “a wonderfully mad Spanish man with a bottle of single-malt whisky.” • Mark is now organising a race in Nepal: www.nepalmarathons.com…

60 SECONDS WITH...TOM OWENS Tom Owens is flying! Proving that great fell runners make incredible Skyrunners, the Brit – who lives in Scotland – has recently placed Silver at the Skyrunning World Championships, took victory at the SkyRace Comapedrosa, and just recently won Tromsø SkyRace, the first race in the new Extreme series, which includes the iconic Trofeo Kima in Italy and the Salomon Glen Coe Skyline in Scotland. Tromsø SkyRace – how was it? A beautiful and wild course, with heaps of technical running. It had a bit of everything, including mega-steep climbs and descents, water, mud, rock scrambling, scree and fast running. A highlight was the scramble along Hamperokken ridge to the summit, then a fast rocky descent. The event reminded me of three UK fell races linked…

At home in the mountains Three years ago I discovered the Thabor Trail race. My husband and I went again this year. It has been shortened to 25km, with 1700m of climbing, to make the race all about the mountain (originally it started from the town centre). The race goes up to the beautiful chapel on Mount Thabor at 3130m in the Alps, and then back down again to the finish at a refuge. What makes this race so special is the organiser, Sergio Gallicet – his SG20 crew friend you on social media and keep you up-to-date on the current weather conditions and any other information you need. Then you just meet the friendliest group of people, all passionate about trails. Some are super good, while others are just…

LOWER BACK Lower back muscles and fascia work with glutes, hip flexors and abdominal muscles to stabilise your torso and support your spine. Stretch to regulate rotation and maintain a stable base, to generate power. THE HAMSTRINGS The hamstrings’ three large muscles, found at the upper back of the legs, create knee flexion and hip extension – in other words, running gait. Stretch to avoid hamstring tendinopathy and allow muscle fibres to extend for speed. CALVES Combined with the muscles and connective tissue in the feet, the calves take the initial impact every time you land. Stretching allows calves to absorb the impact and transfer it into power. GLUTE MUSCLES The body’s biggest muscle group – the buttocks. Stretching the glutes means your running gait’s powerhouse is fully functional, to…

ASK THE EXPERTS Email tr@bauermedia.co.uk, post on our wall at facebook.com/ trailrunningmag or tweet your question to @trailrunningmag MARCUS SCOTNEY Runner, coach and winner of the Cape Wrath Ultra twitter.com/MarcusScotney JENN GASKELL 2015 Dragon’s Back race completer and ultra runner. jennsultraadventures.blogspot.co.uk SALLY FAWCETT Montane Lakeland 50 winner 2015, physio and personal trainer. twitter.com/ sally_fawcett DEBBIE MARTINCONSTANI Debbie fits in 100k races alongside being a mum. twitter.com/ultrarundmc JAYSON CAVILL Hardmoors Rosedale Marathon record holder. jaysoncavill.wordpress.com Q I’m always hungry. How can I eat enough without resorting to junk foods? Mark Roberts, Newcastle A Food is fuel, and you need a lot of it. Listen to your body and ask questions – are you craving salt, or sugar? Fat or protein? Craving a Snickers bar, for example, probably means you’re…

MEET THE EXPERT Nikalas Cook is both an experienced coach and accomplished athlete, having guided clients through races such as the Marathon des Sables and won an age-group world title in duathlon. He’s no stranger to injury, however, having spent a large proportion of the last 12 months on the physio’s couch. www.nikalascook.com Out on my regular morning run with my mate Paul and dog Otso, we were happily trotting along a flat and benign trail when I caught my right foot in a rut, stumbled slightly and stuck my left leg out to right myself. Next thing I knew, I felt a searing pain in my left knee, collapsed in a heap, and watched my knee blow up to football proportions. I knew immediately I’d done something serious and…

MEET THE EXPERT Caspar Rose is a nutritionist and director of bespoke food delivery service Fresh Fitness Food, working with elite athletes and amateur runners alike to create exquisite dishes with an equally palatable fitness boost. www.freshfitnessfood.com CLIF BUILDER’S PROTEIN BAR 273kcal Protein: 20g Carbs: 27g Fat: 9g High in protein and definitely tasty – but this bar is perhaps more suited to weightlifters than your typical runner. Its whey protein can be difficult to digest, so it might not be ideal post-run when your body prioritises central nervous system (CNS) functions – like getting your breathing back to normal – over digestion. CHIA CHARGE PROTEIN BAR 202kcal Protein: 10g Carbs: 23g Fat: 9g Flavour-filled sultanas, cranberries and dates in this dairy and gluten-free bar are not only easy to…

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 reviews. HANNAH JAMES Gear Editor Hannah tests out 6 of the top shoes to end the year, while also seeking out kit to keep you seen at night. KELLY LUCAS Ultra runner and journalist Kelly puts head torches to the test, as well as socks for keeping your running comfy. JEN BENSON Co-author of Wild Running and keen ultra runner Jen tests out the best running packs, so you can cover any distance. SIM BENSON Hubby to Jen (left), Sim put the men's packs through their paces so you know exactly what you're buying.…

OMMCLASSIC 25 670g One size www.theomm.com £80 Straightforward and durable, the Classic 25 is the original mountain marathon pack. There’s a generous main compartment, large front and side mesh pockets, and zipped pockets on the lid and belt. Even fully-loaded the pack feels comfortable and stable to run in. Removable Duomat doubles as a sleeping mat. Perfect for the OMM or OMM Lite events. VERDICT A classic: the original mountain marathon pack. ULTIMATE PERFORMANCE WOOKEY50g One size www.ultimate-performance.co.uk £18 A small pack to carry the basics is essential for most runners. Representing brands such as 1000 Mile and Compeed, Ultimate Performance also has its own range, including this minimalist running belt. Made from lightweight fabric, it easily holds a smartphone and is so comfy you’ll forget you’re wearing it. The…

HILLY CUSHION ANKLET www.hillysocks.com £10 These supportive socks are made with Coolmax fabric and offer plenty of cushioning, making them a great choice for longer runs. Ventflex panels improve breathability, and they have excellent arch grip. The cut is quite low around the ankle, so they’re not ideal for very sandy or debris-strewn trails, but these are a good go-to everyday option. VERDICT Really comfortable – a reliable all-rounder. INOV-8 RACE ELITE (twin pack) www.inov-8.com £12 A 100% synthetic sock that is both durable and brilliant at wicking away sweat, for extreme comfort over long distances. There is light cushioning on the balls and heels of the feet, and a comfortable ankle cuff that's cut high enough to keep out bits of trail debris. The toe box was a little…

DISTANCE ASCENT TIME DIFFICULTY Box Hill’s zigzag road is notorious among cyclists for offering some of the best – and hardest – hill training near London. But it’s not just for those with two wheels – runners can benefit from the hamstring burn here too. Taking the train in means you don’t have to worry about parking, and improves the air quality of the location, plus there’s a great little café there to fuel you up before you go, or fill you up when you get back. Follow the Thames Down Link out over Burford Bridge and towards Mickleham, then turn off on the junction at TQ171522 to start a long climb up the ridge. This leads you to the (literal) high point of Box Hill and its viewing platform,…

DISTANCE ASCENT TIME DIFFICULTY This loop starts at Mander Park, and immediately picks up a sandy cycle track. You run past fields and a nature reserve before it bends uphill and you turn a corner to see the reservoir spilling out before you. Keep your eye on the trail and dodge the rabbits as it turns left to a downhill and then into the woods. The trail continues around the shoreline, though you won’t see the water properly again until after a short sharp descent out of woods later. Just under halfway around you’ll hit a road and, not long after that, should see a footpath sign pointing off right. Follow that and continue on the footpath that hugs the shore. At the dam, take the trail that drops below…

DISTANCE ASCENT TIME DIFFICULTY Mugdock Country Park lies just beyond Glasgow’s suburban sprawl and offers a wide range of easily accessible running trails. The easiest circuit at Mugdock simply goes round the loch. The route shown here explores different areas of the park and is a good introduction to trail running on a variety of surfaces. It is also a good introduction to Glasgow’s varied history. The route passes Mugdock Castle, which was ransacked twice in the 17th century. 20th century conflict is recorded in the gun battery built to protect the Clyde shipyards. Less obvious are the cages cut into the bedrock of Gallow Hill near the start of the route. These were occupied in the early 1950s by the animals, reptiles and birds of Craigend Zoo. The zoo’s…

DISTANCE ASCENT TIME DIFFICULTY DAY2 START: MACHYNLLETH After a hard mountain day yesterday, this route takes in part of the Dyfi Valley Way to explore the beautiful woodland around Machynlleth. Your route starts by crossing a narrow road bridge and then cuts immediately left to briefly pick up another small road, which will lead you into forestry and along quiet trails. From here, you’re mainly heading uphill, but take a steady pace and enjoy the sounds and scents of the surrounding trees. This area has plenty of wildlife, so move quietly and you might spot another fellow running creature. After breaking out of the treeline you might decide to run the extra 200m or so to the 667m high point, or simply to turn around and start the descent. For…

@danielisrunning I've been training to run the E1 in Europe – it goes from Norway to Sicily. Over 7000km in full autonomy. Starting soon. @tango5tavy Saxon Shore Seaside 10 marathons in 10 days because I want to break the WR for the fastest person to do 10 in 10. @goundrys Training for The Grizzly next March. Fantastic muddy and tough 20 miles to keep this hip replacement moving. @bigstace9 Snowdon marathon next – just because I get to run around one of the most beautiful areas in the UK. @gakko1986 Transgrancanaria 82km: it will be hard, hot and sweaty. No tears = no fun. @justanotherrunn Started a 12-month challenge to run a half & full marathon every month in aid of@TheStrokeAssoc. Next Leicester marathon. @BrianRunFar Next up is the @pure_TRAIL…

Don’t fret if you find it hard to stick to your running schedule every day – just fifteen minutes of daily exercise is enough to keep you life-strong, physicians at the University Hospital of Saint-Etienne have revealed. In research spanning more than a decade, the health of thousands was monitored to assess the direct link between daily physical activity and longer life spans. The study found that just a quarter of an hour was enough to reap the greater health benefits.…

Runners are brain boxes. Leading scientists and academics have confirmed that, alongside the physical benefits of regular exercise, working up a daily sweat also boosts brain development, function and intellect. In a recent statement published in the British Journal of Sports Medicine, experts revealed energetic activities such as running have immediate positive effects on academic performance and brain power, as well as improving self-esteem, motivation, confidence and wellbeing. EAT ‘N’ RUN ‘The benefits of milk for training are many: easy to consume, boosts protein synthesis, rehydration & recovery & aids vitamin D status.’ Yann Le Meur, sports scientist and blogger @YLMSportScience…

US mountain runner Karl ‘Speedgoat’ Meltzer has broken his friend Scott Jurek’s Fastest Known Time (FKT) on the 2190-mile Appalachian Trail (AT). On 18 September, Meltzer claimed a new AT record of 45d 22hr 38min. Averaging 47 miles per day, the 48-year-old’s time is more than 10 hours quicker than Jurek’s. Scott and his wife Jenny helped Meltzer with his effort, just as Speedgoat had with their successful attempt. It was third-time lucky for Meltzer, with failed efforts in 2008 and 2014. “It’s been a long journey,” said Meltzer. “I’ve been trying to get this record for eight years, and I was finally successful.” ‘Wow what a week! @TDG_trail smashed, I’m over the moon with happiness! What a wonderful race!!! #Alps #TDG #TOR’ Ultra-runner Natalie White completes the gruelling, 330km…

We’re super-impressed by TR-subscriber Ann Bath running 115 miles at September’s Self Transcendence 24 Hour Track Race at Tooting Bec. At 68, it may be an age-group world record. “The support from others was amazing,” she tells TR. “I was really relaxed as I was getting PBs from 50k, and just knew I could get to 115 miles.” Ann started running aged 40, to get fit for a skiing holiday. She progressed to marathons, then did her first ultra at 60. She’s completed nine 24-hour races and several 100s, including a Centurion Running Grand Slam (four 100s) in 2013.…

Ben Smith has completed his 401 marathon challenge, running 401 marathons in 401 days. Injury halted him for 10 days in June, but he made up lost miles to get back on pace – and raise £250,000 for anti-bullying charities. Jim Walmsley has set a new Grand Canyon Rim-to-Rim-to-Rim speed record of 5:55:20. The previous record for the 42-mile route was 6:21:47, set by Rob Krar in 2013. Swiss speed climber Ueli Steck has broken Kilian Jornet’s Mont Blanc FKT from the Italian side. Steck’s new time of 5hr 30 min, shaves 50 minutes off Jornet’s record of 6hr 22min, set in 2014.…

Ever since I got into trail and ultra-running, the Ultra Trail du Mont-Blanc (UTMB) race series in Chamonix, France, was known to me. I had watched and supported my husband as he ran the TDS (Sur les Traces des Ducs de Savoie) and the UTMB, and my interest continued to grow. I wanted to get a few races under my belt before considering this one, because I knew the challenge that the UTMB races posed was a big one, and I needed to have some experience before taking it on. When the race registration arrived I thought I may have had enough points for the UTMB itself but, unfortunately, I was one point short of qualification and so entered the CCC (Courmayeur-Champex-Chamonix) instead. It’s definitely important before entering into a…

YOU TWEETED... @jimmymymackie Quieter trails, more kit to experiment with, baking hot showers to return to, cake, snow to play in on the mountains! @socks_up_to Get a few running mates, throw in a couple of dogs for fun, grab the head torches and hit the trails. Great fun in the dark! @cadwego 1) It always looks worse than it actually is. 2) Nothing gets in the way of health and sanity. 3) The world’s always better after a run. @charlesebf1 Enter a spring trail marathon to get you out of the door and, the worse the weather, the more I like it. Wacky? YOU FACEBOOKED… Sign up for a race. Having a longterm goal makes it easier to get out of bed when it’s freezing outside and the rain is…

GLUTE STRETCH Why? The biggest muscle group. To control lower limb and joint movements. How? Sit with one leg out straight. Bend other leg and cross over, hugging it into chest. Keep back straight. Hold for 40-50sec. Result: Looser glutes for powerful running. HAMSTRING STRETCH Why? To maintain knee flexion and hip extension. How? Lie on back. Raise one leg towards chest, hold back of the calf until stretch is felt in middle of hamstring. Hold for 45-60sec. Result: A smoother running gait. HIP FLEXOR STRETCH Why? To retain a long and powerful stride. How? Kneel on one knee. Take other leg forward in a large stride. Push hips downwards until stretch is felt in front of hips. Hold for 45-60sec. Result? A more efficient foot strike. LOWER BACK Why?…

Whether you’re new to running or have been tearing up the trails for years, running at night needs extra-special preparation. With these tips from top athlete and race organiser Angela Mudge, the primal joy of night running is something every runner can experience. See our race listings on p103 for our pick of the best night races, and read on for a firm footing in the dark… 1 LIGHT UP See our review on page 84 for the top head torches. Then make sure you test yours thoroughly in similar conditions and know how to work it. 2 BRING A BUDDY Encourage a friend to take part. Especially one that would otherwise be watching TV. They’ll thank you for it. 3 GET ACQUAINTED Familiarise yourself with the course and, if…

MEET THE EXPERT Director of Cambridge Fitness Academy and an assault course instructor, Phil Smith is an experienced personal trainer with an eye for spotting small running mistakes with big ramifications. www.cambridgefitnessacademy.co.uk When you’re a regular runner, taking tips on how to run might seem redundant – patronising, even. We’re not here to dish out wanton criticism, though. Everyone’s running style is slightly different and form will vary depending on the type of run you’re undertaking; an ultra runner will appear totally different to someone blitzing a 5k, for instance. Creating running robots is far from our radar. Saying that, chances are there’s room for improvement. Research published in the British Journal of Sports Medicine found over half of recreational runners will succumb to injury in a year and, of…

MEET THE EXPERT Jasmin Paris of Team Inov-8 has always had a passion for the mountains and the fells. Her latest exploits have not gone unnoticed – her recent FKT (Fastest Known Time) on the legendary 42-peak Bob Graham Round in The Lakes turned heads worldwide. New to Skyrunning, Jasmin raced top Skyrunner Emelie Forsberg at the inaugural Salomon Glen Coe Skyline and placed 2nd. With an eye on the Extreme Series in 2016, Jasmin kicked off her campaign with victory at Tromsø SkyRace. Showing incredible endurance, this came just two weeks after taking a Bronze medal at the Skyrunning World Championships at the 105km Buff Epic Trail. Rising to over 1400m, and incorporating three major mountain climbs – Tromsdalstind (1238m), Hamperokken (1404m), then back up and over Tromsdalstind –…

LA SPORTIVA MUTANT 294g (UK 7.5) www.lasportiva.com £125 An excellent all-round 10mm drop shoe. These are marketed as an out-and-out mountain shoe, but they coped well on country terrain, too. Fierce grip doesn’t get in the way of gentler undulating trails, but still digs in on technical ground. A really sticky rubber is used (FriXion – used in La Sportiva’s climbing shoes) to help with grip over wet surfaces. The lacing system is very effective, tightening around the foot to keep it in place. Instead of a standard tongue you wrap layers of the shoe around the foot (Spyraltongue™ Technology), which is effective for keeping out debris, and makes for a comfortable fit. As always, go up half a size with La Sportiva. VERDICT Superb all-rounder for every kind of…

BUFFTHERMAL BUFF£13.50 www.buffwear.co.uk A buff can be used in so many ways: as a scarf, headband, hat, wristband or balaclava. This one is so bright, you’ll stand out whichever way you wear it. PROVIZ360 RUNNING VEST £70 www.proviz sports.com Couple this with the base layer and you won’t be missed. If the beam from a car headlight hits this gilet the light is reflected back at the driver, making you visible in poor conditions. Note, this brand comes up large. RONHILLVIZION RADIANCE TIGHTS£50 www.ronhill.com These cosy leggings from Ronhill have reflective detail on them to help you stay seen this winter. A drawstring and sturdy waistband provide a secure and comfortable fit. RONHILL VIZION WINTER ½ ZIP TEE £55 www.ronhill.com It often feels too warm for a full jacket once you're…

DISTANCE ASCENT TIME DIFFICULTY Taking a run through Carmarthenshire is an exciting way to explore the beautiful landscape on offer. From the beachfront in Pendine, run to the top of Dolwen Point up the steps and continue over the headland and down the hill to Morfa Bychan. This secluded cove is dominated by a large obstacle used for practicing the D-Day landings, and when the tide is out you’ll see tree stumps poking through the sand; the remains of a forest, drowned at the end of the Ice Age. Continue up the hill and onto the coastal path, following it along the clifftops and down to the beach at Marros Sands. Push on along the beach then turn right at the ruined Marros Mill and carry on uphill onto the…

DISTANCE ASCENT TIME DIFFICULTY Kinder Scout, the highest hill in the Peak District, is a delight to run around once you get to the top, and much of the edges are well indicated with paths. It’s rough running, sure, but it’s a lot of fun too. You feel like a gazelle leaping from one embedded boulder to the next. Because the start of the route makes use of the Pennine Way, you begin on well marked and maintained trail, which takes a slightly easier gradient to the plateau. Make no bones about it though – this is still a lot of up! Once you get there, follow the Pennine Way clockwise, keeping the cliffs on your left. It won’t be too long before you see the lacy Kinder Downfall, which…

DISTANCE ASCENT TIME DIFFICULTY The Charlie Ramsay Round is one of the greatest Scottish running challenges – if not the greatest. The enormous loop of 24 Munros (Scottish mountains over 3000m) must be completed in 24 hours, the distance totalling 56 miles, with 8687m of climbing, all on rough mountain ground. This already-tough route follows just a snippet of it, diving back down to the valley floor via An Gearanach’s steep zigzagging path, passing beneath the spectacular Falls of Steall, and crossing the Water of Nevis by a wire bridge – one wire for your feet and two more for your hands. This is a highly challenging and potentially dangerous route, demanding good navigation skills and mountaincraft, as well as a strong pair of legs and a lot of puff.…

NOVEMBER 2016 Fri 4 The November Nightmare, Shropshire The finale of six marathons in six days – with six medals to match! www.codrc.co.uk Sat 5 Lakeland Trails: Helvellyn, Lake District Starting in Glenridding: 10 and 15k, and 15k challenge options. www.lakelandtrails.org Kings Forest 50k, Suffolk Four laps of 12.5k across gentle forest trails. One for your PB attempt. www.positivestepspt.co.uk Robin Hood Trail Runs, Nottinghamshire 2, 5, or 10k trail runs through Sherwood Forest. www.osbevents.com White Rose Ultra, Yorkshire 30, 60 or 100 miles. www.whiteroseultra.co.uk Muddy Mo Run, Berkshire Charity 10k or 10-mile run for Movember. www.mo-running.com Sun 6 Meon Valley Marathon, Hampshire Hilly marathon or half, on a variety of surfaces. www.irunevents.uk Friston Forest Trail Run, East Sussex 5 or 10 miles, with lung-busting climbs for an extra challenge. www.multisport-management.co.uk…

Having struggled with injuries all year, I battled hard just to be on the start line of the Glen Coe Skyline and was under no illusion that I was going to be anywhere near my best. I just wanted to enjoy a huge day out in a spectacular setting. It did not fill me with confidence that having drunk out of a stream on one of my final training runs I had had a bad stomach all week, and, leaving the rest to your imagination, arrived on the start line in a less than hydrated state! The run over into Glencoe started well – feeling strong, I skipped down the Devil’s Staircase and enjoyed the fantastic scramble up Curved Ridge in beautiful sunshine. The brief hold-ups served as a nice…