Innholdsfortegnelse for June - July 2017 i Trail Running

SPLASHING THROUGH huge puddles and muddy fields, and grinning for the camera as the wind and driving rain tried to force us off the summit of Mam Tor… you #Run1000Miles guys are unstoppable! I was running with six of our challengers in Edale, Peak District, this March, superbly organised by Mike Woodcock from the #Run1000Miles Facebook group. I’ve written a little something about it on p30, but I wanted to say here that all of the Trail Running readership, #Run1000Miles or not, seem to be such a fun bunch of enthusiastic, friendly and motivating runners. If you’re not part of our 2017 challenge yet, take a look at the Facebook page –there really is nowt more inspiring than scrolling down it, seeing the awesome views in your #TrailShoeSelfies and admiring…

DITCH THE DIET Eating full-fat, unprocessed foods can reap health rewards, reveals a study by the University of Bergen, Norway. Participants indulging in foods thought to be fattening – those high in saturated fats, such as double cream – lowered their cholesterol, blood sugar, insulin and blood pressure. ENJOY A TREAT Eat a daily portion of crisps or sweets and you can still stay healthy, say University of Auckland researchers. In their study, those who ate a Mediterranean diet of fish, fruit and veg lowered their risk of heart attack, despite including portions of ‘junk food’. EAT YOUR FILL Eat consistently well to fuel training and maintain a healthy weight, advise Exeter and Bristol university scientists. In their study, they found restricting food intake causes the brain to interpret the…

Just 20 minutes’ running a day can induce a cellular response to suppress inflammation in the body, University of California scientists have claimed. In their study, 47 runners ran for 20-30 minutes, during which their production of immune system-boosting protein increased, reducing potentially harmful inflammation. It’s evidence that should give runners even more impetus to get out for a daily jog and reduce the chances of developing arthritis, fibromyalgia and even obesity.…

Runners who only manage to hit the trails on the weekends will still see their health improve, even if they don’t meet the recommended 150 minutes of exercise a week, a new large-scale survey has revealed. Researchers from Loughborough University and the University of Sydney analysed data on the time 64,000 people spent doing exercise, and their health, over a period of 18 years. Runners completing 75 minutes of training a week will be just as fit as those who do double the amount of exercise but at a lower intensity.…

In winning the 17km Long Mynd English Championships Fell Race on 25 March in 1:41:10, Victoria Wilkinson smashed both the new and old course records. Did you have a feeling it would be a good day for you? You always hope it will be. I knew I’d been in decent form, but hadn’t raced for a bit and felt I needed a good test to find out. How do you train? It varies from week to week, but I’ll generally do a couple of hours both days at the weekend and a longish run on a Thursday, as I only work a part day that day. The other days are possibly a harder shorter run on one day, with the others being recovery days. You’ve represented GB at mountain running…

UK charity Women in Sport is campaigning to get the governing bodies of sport to address “diversity across their entire organisations and making wholescale cultural change”. www.womeninsport.org On 12 March, Kai Markus started running from Hamburg to Shanghai, in an effort to connect German and Chinese culture. He plans to run for 235 days, through eight countries and 12,000km. Follow @runmysilkroad On Saturday 27 May in Poole, runners will attempt a relay along the South West Coast Path in five days, fundraising for cystic fibrosis. “Come cheer us on, throw us a beer or run with us,” say organisers. Search for SWCP Relay Challenge on Facebook.…

YOU’VE BEEN EMAILING Send your thoughts to tr@bauermedia.co.uk #RunWhatYouCan I’m not going to run 1000 miles this year – I can’t fit it in. I’m not going to record every mile, every run. I’m not going to run on the road, because there’s traffic and people. I’m going to run on the moors. I’m going to run through the streams, through the bogs and the puddles. I’m going to try to go out three times a week but, if I don’t, I’m not going to beat myself up. I’m not against racing and training plans – I’ve been there, done that, got those T-shirts. But, now, it’s back to basics. Running is fun. Running is good for you. When you run it doesn’t matter how old you are,…

Go back eight years or so, and barefoot running was gaining serious traction. Following the publication of Chris McDougall’s ‘barefoot bible’, Born to Run , in 2009, runners across the globe were casting aside their shoes in favour of a more natural way of moving, seeking to rid themselves of injury. Brands were cottoning on, producing minimalist shoes that tried to mimic barefoot running – a trend was born. But then, just as quickly, the global craze trickled away – anecdotal reports of injuries caused by unprotected feet and new pressures on joints were common, but, really, the running community just seemed to have moved on. Only those who committed to the movement were left, and barefoot running adopted the same defensive footing as veganism; you’d know someone was a…

Having fallen apart mid-marathon in Sierra Leone, and been forced to befriend several large rocks as shelters in Afghanistan, I know just how badly wrong international marathons can go if you don’t prepare properly. Here are my tips to ensure your race goes to plan: 1 Pack your pre-race carb load. Even if the local food is excellent, it can be hard to find carb-dense food, and why take the risk of a Delhi belly spray tan? 2 Assume there is no nutrition on the course – international races are unpredictable, so ensure that your race is not reliant on anyone else. 3 Take Imodium and a stash of toilet paper, as portable loos are often a luxury, or non-existent, in many countries. 4 If you are racing at altitude…

HEALTH BENEFITS ■ Enhances kidney function for reduced risk of diabetes ■ Cuts risk of developing certain cancers ■ Improves symptoms of arthritis, like joint pain and swelling ■ Lowers risk of dying from heart disease ■ Rich in fibre, antioxidants and plant compounds VEGGIE NOODLES WITH CURRIED COCONUT SAUCE This vegan recipe from Jamie Oliver is bursting with immune-boosting antioxidants and packs a punch when it comes to flavour, too www.jamieoliver.com INGREDIENTS ■ 2 green courgettes, spiralised ■ 2 yellow courgettes, spiralised ■ 1 large carrot, spiralised ■ 2 corn cobs (kernels only) ■ 200g fresh peas or mangetout, sliced diagonally ■ 1 large handful of mixed herbs, chopped FOR THE CURRIED COCONUT SAUCE ■ 1 small banana shallot, roughly chopped ■ 1 small clove of garlic, roughly chopped…

To train well for a marathon, runners need the right fuel and a good training plan. Many runners eat too many high-saturated fat foods and not enough carbohydrates. High-fat foods aren’t available for immediate energy, whereas carbs are easily accessed soon after consumption. For this reason, they’re the best fuel for running, and as distance increases so too does a runner’s need for calories from carbs. Protein is also key in recovery, and healthy oils found in fish, avocado, nuts and olives hold many health benefits. BOOST ENERGY Take on energy during runs longer than 60min, little and often (every 15-20min). As pace and fatigue increase, the body’s ability to digest reduces. Gels and Clif Bloks are a great way to fuel long runs. Sip fluid with sodium in (300-800ml/hr).…

OUR EXPERTS We use in-house and independent experts with sports and exercise science backgrounds and many years of trail-kit testing under their belts, so you can trust our kit reviews. JEN AND SIM BENSON Authors of Wild Running, married couple Jen and Sim test out 28 pairs of all-terrain shoes to find the best, p78. HANNAH JAMES Craving new kit? Gear editor Hannah rounds up all the latest, greatest trail-running buys, p75. JACK HART Training editor Jack takes on the ultimate time trial with our pick of high-tech GPS watches, p86. JEFF MCCARTHY #Run1000Miles ambassador Jeff has got style down to a tee, with his pick of trail-running tops, p88.…

GARMIN FENIX 5 SAPPHIRE 87g www.buy.garmin.com  £590 Can watches be scary? The brand-new Fenix 5 Sapphire is certainly intimidating, and not just because of the price tag. Its processing power is frankly beyond our own. With different modes for a wide range of sports – including SwimRun, which makes it the first watch to reference this growing sport – the Fenix 5 will track your activity down to the most minute details, even distinguishing between aerobic and anaerobic training, along with VO2 max testing and a feature to detect your heart-rate variability. If that all sounds a bit beyond you, Garmin has got the standard features nailed too: GPS tracking, calorie burn, sleep tracking, smartphone compatibility – even down to a barometer, compass and thermometer. We could harp on for…

This challenging, scenic run across the Isle of Wight starts in Newport, right at the centre of the island. An enjoyable and varied route, it follows the waymarked Tennyson Trail, taking in the sights at Carisbrooke Castle and Bowcombe Valley. A series of challenging hills includes Brighstone Down, Mottistone Down, Compton Down, Tennyson Down and West High Down, each with its own tough ascent and exhilarating descent. Highlights include Freshwater Bay, the Tennyson Monument and the final, fast, fun descent from West High Down, passing The Needles Battery and finishing in Alum Bay, with its multicoloured sandstone cliffs and glorious views out past The Needles to the sea. Eco t-shirt printing studio Get a Grip www.getagripstudio.com DISTANCE ASCENT TIME DIFFICULTY GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNING MAG.CO.UK/ROUTES…

Follow the route of Keswick Mountain Festival’s 10k. Starting at Low Brandlehow, you will set off through some beautiful woodland next to the shores of Derwent Water. Once you’ve run through Manesty Woods you’ll turn north and take a short climb up on to the flanks of Cat Bells for some excellent single-track running. This leads to the flatter lands of Overside Woods, passing Lingholm on your right and taking forest tracks, until some short road sections lead to fields to the west of Keswick. An exciting and fast finish leads you into Crow Park, where your family and friends will be cheering you on. Relax after a great run with a fun weekend of inspiring talks, great food, live music and activities at Keswick Mountain Festival, 8 to 10…

DAY1 START: LINN OF DEE The Cairngorms form the largest area in the British Isles above 1000 metres. The range juts up out of the North Atlantic, with a climate typified by winter storms and long-lasting late-summer snow. The running, when there is visibility and gentle winds, is excellent but technical underfoot, with many boulder sections. Two parallel glaciated valleys run in a north-south direction, bisecting the Cairngorms. The mountain passes that follow these valleys make a great starting place for exploration of the area, and a fantastic weekend adventure too. Day one starts at Linn of Dee at the southern end of the range and heads north on the Lairig an Laoigh, the most easterly of the two valleys, finishing at the northern end of the range with an…

MAY 2017 Fri 12 Top Run, Surrey Six hours to complete as many 3-mile laps as possible. www.phoenixrunning.co.uk Fri 12-Sun 21 Brathay 10in10, Cumbria One of Britain’s toughest endurance events: ten marathons in ten days. www.brathaychallenges.com Sat 13 Chillington Hall Half Marathon, Staffordshire Be the first-ever winner in this new and very picturesque half marathon. www.chillington hallhalf.co.uk Dukeries 30/40, Nottinghamshire Starting in Sherwood Forest, these races mostly keep to woodland trails. www.hobopace.co.uk North Downs Way 50, Surrey 50 miles from Farnham along the North Downs Way National Trail. www.centurionrunning.com Bewl Water, Kent Half, full or ultra marathon around this stunning reservoir. www.hermesrunning.com Henley Trail Run, Berkshire 10k or half marathon along the Thames, with stunning scenery. www.henleyhalfmarathon.co.uk Malhamdale Trail Challenge, North Yorkshire Trail/fell-running event with a choice of 9- or 22-mile…

BEN MOUNSEY UK Inter-Counties Fell Running Champion “This season I have decided to target the Yorkshire Three Peaks, sponsored by Inov-8 and taking place in April. I’ve increased my weekly mileage and incorporated more long runs in training to help improve my endurance. I’m excited about taking on a different challenge, as I’m usually more suited to shorter and faster races. Hopefully I can prove that I’m not just a one-trick pony! My other goal is to travel abroad and compete in more European mountain races, especially in Italy, my favourite country. I relish new experiences and have a taste for adventure. The big mountains are where I love to run.” EIRIK HAUGSNES 2015 Lakes Sky Ultra Champion “I’ll be targeting two of Europe’s most extreme Skyrunning races in 2017:…

STORMSHELL WATERPROOF £150 Sometimes the summer heat can also bring summer storms, and you don’t want to be caught unawares when that happens. This lightweight and highly breathable jacket has a hydrostatic head of 20,000, with taped seams, giving you maximum protection from the elements. RACE ELITE PEAK CAP £15 Providing great sun protection and breathability, this cap is perfect for all weather conditions. It has a microfibre sweat band to stop sweat dripping down your face during the hotter days, and is fully waterproofed to stop the rain getting through when it’s wet. ROCLITE 305 SHOE £115 For those seeking to race over multiple terrains this summer, look no further. Featuring the most versatile outsole on the market – with multi-directional cleats to provide a wide area of contact…

MEET THE EXPERT Victoria Wilkinson is the reigning English fell-running champion – a title she has won four times. The Inov-8 ambassador, who has represented Great Britain on multiple occasions at both the World and European Mountain Running Championships, is a sports and body masseur. Here are Victoria’s top six strength moves, for rehabilitation and injury prevention. She says: “These are great moves for any runner, whether you are returning from an injury or just want to prevent one. The exercises can be incorporated within your training or used as part of your racing warm-up. Ideally, do them outside using about 50m of level-lying grass, or complete them statically in the comfort of home. 1 Hopping As you jump, be sure to swing the arms, and keep the thigh as…

FREDDIE CAMPBELL Freddie cooks up your perfect week of meals for trail-running performance, p45. DAVID HELLARD Would you survive the Bagan Temple Marathon? David braves the heat, p56. CHARLIE SPROSON Mountain Running guide Charlie reveals how to do your first 10k trail race, p34. STEVE CRAM The 1980’s record-breaker and British athletics’ icon reveals his speed secrets, p52. JEN & SIM BENSON The authors of Wild Running review 28 trail shoes and reveal 10 top trails, p93. JEFF MCCARTHY Our Best Blogger Award-winner 2015 interviews Rory Coleman, p114. /trailrunningmag @trailrunningmag /trailrunningmag tr@bauermedia.co.uk…

What? Calisthenics exercises use the weight of your own body to build muscle. No gym or equipment required. Basic moves include press-ups, pull-ups, squats and sit-ups. Why? Calisthenics promotes the growth of lean muscle mass and increases strength, mobility, flexibility, agility, and endurance. It is a functional exercise for runners. Where? Anywhere! Calisthenics can transform a park or playground into a completely free gym. Find a strong tree branch for pull-ups, soft grass for press-ups and sit-ups, and any surface for squats.…

1 SOAK UP THE SUN Vitamin D – the sunshine vitamin – is well documented for the boost it gives to bones and immunity, but researchers are uncovering its effect on muscle strength too. In a study by the University of Birmingham, 116 healthy volunteers had their vitamin D levels measured alongside body fat percentage and lean muscle mass. There was a clear correlation between possessing more lean muscle and having more active vitamin D in the bloodstream. So get out and run in the sun. 2 FEAST ON FISH Dieticians at the Wake Forest Baptist Medical Center in North Carolina have confirmed scientific basis for some old wives tales – and rubbished others. While spicy foods don’t cause ulcers, chocolate doesn’t cause acne, and carrots don’t improve sight, they…

British Athletics have announced a team of ten for the IAU Trail World Championships in Italy this June. Following victory at the 50K Haworth Hobble, the official trial, Tom Payn (who was in the GB ultra-trail running team in 2016) heads up the quintet of senior men, along with debutants Gareth Hughes and Matt Roberts, and Scot Kyle Greig. The women’s team is made up of Julie Briscoe (Haworth Hobble winner), Katie Kaars Sijpesteijn and Helen Bonsor – who join experienced international runners Jo Meek, Jo Zakrzewski and Sally Fawcett, who’ve all earned multiple GB vests. The strong women’s team will hope to at least emulate their bronze medal from last year’s Trail World Championships in Portugal, where France and Spain dominated in hot conditions.…

WATCH IT! While away your lunch break by watching this film about RaidLight founder and owner Benoit Laval attempting the Barkley Marathons: www.youtube.com/ watch?v=Sl6B8iIXX0o RUN IT! Run a National Trail this summer at your own pace, and get to the start line stress free; Contours Trail Running Holidays will do all the logistics and admin for you. www.contours trailrunningholidays.co.uk READ IT! Read adventure journalist Tobias Mews’s excellent new book, Go! An Inspirational Guide to Getting Outside and Challenging Yourself. www.quarto knows.com GO TO IT! The Love Trails Festival is a weekend of trail running, live music, camping, parties and inspirational speakers – all on the Dorset coast, 18-20 August. www.lovetrailsfestival.co.uk READ IT! Steve Birkinshaw’s new book, There Is No Map In Hell, is a fascinating look into both his character and the mountain…

On his second attempt of the epic Barkley Marathons, Canadian Gary Robbins made a navigational error just two miles from the finish. John Kelly became the 15th person to complete the race. While Nike’s transparent marketing campaign tries to maintain interest in a sub-two-hour marathon attempt, it’s pleasing to remember you can forget all about clock-watching when you run a trail marathon. Find one on p105. Former fell-running star Lauren Jeska has been sentenced to 18 years in jail for the attempted murder of UK Athletics’ Ralph Knibbs. The transgender athlete stabbed Knibbs after a dispute over whether she should be able to compete in women’s races.…

MEET THE EXPERT Neil Baxter is a cultural sociologist conducting research into running history and culture. Want to get involved? See his website: www.runometer.co.uk or follow him on Twitter: @neilbaxter77 According to Sport England, the number of people running has almost doubled in the last ten years, rising from 1.3 million in 2006 to almost 2.4 million this year. But why? The answer is unique to each of us; look closely at the latest survey of 2500 runners from cultural sociologist Neil Baxter at the University of Warwick and some patterns emerge. “Alongside a desire to get – and stay – fit, six key reasons stand out as particularly important,” says Neil. So where do you fit into this picture? THE FAT BURNER Neil says: “Getting and staying slim matters…

It was such a relief to open the latest issue and see that the Best for Ethics award was back in the gear reviews. I was really disappointed when it was dropped from the previous issue, especially after all the great work your team has done in previous issues, researching Fair Wear, Bluesign and other ethical production methods, and the practices of specific brands. When people have to do all the research themselves, they give up and go for the easy option. Your magazine gives trail runners the ability to make an informed choice about which companies truly do care about the environment that we love so much, and which are disingenuous ‘green washers’. Don’t give up the good fight! Kate Livett, via email Ed: Thanks Kate. Sometimes there isn’t…

Minimalist FLEXIBILITY Shoes that let your feet move as if they’re barefoot can’t be clunky – that’s a given. Take any good ‘barefoot shoe’ and you should be able to roll it up into a ball; that pliability allows your foot to read the ground and send proprioceptive feedback to your brain. DURABILITY Minimalist shoes allow you run with the freedom of barefoot movement without cutting or scratching your feet. But those soles need to stand up to the miles you want to run. Vibram use a rubber compound that effectively resists punctures, grips wet surfaces and remains pliable. SHAPE This is the real stickler for barefoot advocates. Shoes need a wide toe box to avoid compressing the foot, to allow muscles and tendons to load and recoil for a…

Trail Running travelled to Kielder Forest to experience Steve’s expert coaching first-hand. You can sign yourself up for the next installment to receive: 1 Training advice from industry experts, including injury prevention, nutrition and strength & conditioning. carry. 2 SCTC-branded Nike performance kit. 3 Sports massages from professional physiotherapists.. 4 Time out on the trails with Steve and his panel of experts. To book your place, head to www.stevecramtraining.com  or check it out at @SCramTraining…

Life has a habit of getting in the way of our best intentions. We’ve all done it – resolved to push ourselves harder, train more, and embrace the great outdoors… then sat back and watched as nothing happens. Setting or entering a challenge is the best way to motivate yourself to train – and we’re here to help. Of course, finding and committing to an event can be a daunting enough challenge in itself. With so many distances and disciplines to choose from, it can be hard to find the right one. Don’t panic, though – simply ask the right questions and you’ll find the type of event for you. Browse your options, and choose the one you like the look of most – then take the plunge and enter!…

Taking on a multi-day event will push you to your physical and mental limits. One of the biggest hurdles to overcome is fatigue and racing through the night. Prepare yourself by scheduling some of your long runs over midnight or in the early hours. And play the long the game –speed should come secondary to making sure that the body is fit and healthy. If at any stage you feel discomfort, pull back and ease up. You need to make sure you’re hitting event day feeling 100% and are ready to tackle the challenge ahead. TRAIN THE BRAIN Throughout my years coaching amateurs and professionals, it’s clear that having a plan and structure to work towards is instrumental to achieving your goal, regardless of ability. Training doesn’t have to be…

1 SALMING SHORT SLEEVE TEE  £37.50 96g www.salming.com The Swedish brand offers ‘No-nonsense products for no-nonsense people’, and this t-shirt is exactly that. You’ll either love or hate the vibrant design and close fit. This top felt much better off trail, when the CoolFeel super-light fabric offered real technical comfort – when running it didn't wick enough sweat away. Verdict: Better off trail than on. An acquired taste. 2 RONHILL VAPOURLITE £25 92g www.ronhill.com When you run every day you need to relax, right? The seasonal graphic on this stylish tee is eye-catching and will fit in anywhere near trails. With flat-locked seams and a tailored fit, it’s built for comfort. The lightweight Vapourlite fabric (100% recycled polyester) didn’t offer ideal ventilation, but will you notice that when you’re sat…

The Cotswold Way is a National Trail that runs for just over 100 miles down the Cotswold escarpment; it’s a great place to run, either as a personal challenge or on one of the organised races held on the trail each year. This route follows a stunning section of the trail in the heart of The Cotswolds, looping back to provide an enjoyable circular run. If the weather is good the views are stunning, especially from the top of each beacon – you can see the Severn Estuary, the Malvern Hills and, on a good day, all the way to Wales. The Cotswolds are beautiful in the summer, but they’re also fun in winter; the mud and dark mornings always provide entertainment, and there’s the bonus of approaching the top…

Created by Country Walking Magazine in 2012 to celebrate the two distinct halves of the Peak District National Park, the White to Dark trail covers 27 miles of dramatic and varied terrain. It can be run in one go, but also divides well into three sections: Bakewell to Litton (7 miles), Litton to Hathersage (9 miles) and Hathersage to Hope (11 miles), all well-connected by public transport. The running takes you on an enjoyable adventure through incredibly diverse landscapes, with grassy paths through stunning limestone valleys, winding trails through peaceful woodland, wild and windswept moorland, and the top of the famous Stanage Edge, ending in the pretty village of Hope. Although waymarked, the White to Dark discs are not frequent enough to run from these alone, and it is only…

Robin Hood’s Bay is a hidden gem; sandwiched between Whitby and Scarborough and boasting stunning sea views to the east and moorland views to the west. The landscape is rich, and not only perfect for trail running but also well suited to a longer weekend visit, with the world-famous Whitby Abbey just a few miles up the road. This run is great training for the Endurancelife Coastal Trail Series North York Moors on the 30 September, 2017. The event includes a 10k, half or full marathon, and an ultra, on the stunning coast path and inland on sections of the Cleveland Way. This route follows some of the same trails but heads further north, taking in Whitby before returning inland. If your legs are up to it make it a…

DAY2 START: AVIEMORE This is a great run in its own right or a perfect return trip to make up the second day following Route 9. It starts at the northern end of the Cairngorm range, ideal if you have either stayed at Glenmore Lodge (details below) or the surrounding area, or arrived by train at Aviemore. The route heads south on Lairig Ghru, the western valley, following a historic drove road that rises to well over 800 metres between some of the highest peaks in Britain. The local mountain race, Lairig Ghru, is a category C hill race that traverses the 43km between the police stations at Aviemore and Braemar. It is held annually at the end of June and raises funds for the Cairngorm Mountain Rescue Team. ■…

I love racing. I mean, I’m really not very fast at all – and that’s not just me being modest. My approach to training for races is probably best described as laissez-faire, though others have opted for ‘naive’ and ‘doomed’ before now as well. Frankly, though, it’s never really made a difference to my experience. I wholeheartedly encourage you to take your training more seriously than me – we’ve provided everything you need in these pages – as you’ll at least avoid the stitch that plagues my every step when the pace picks up. But if you’re uninterested in PBs, take heart – trail-running events are about so much more than that. The astounding scenery, camaraderie and post-race festival atmosphere provide ample reason for me to turn up. See you…

What’s a trail runner to do once they’ve read a magazine all about racing, armed as they are with training programmes and expert advice? If you ask us, entering a race would be a good start! We’ve teamed up with Inov-8 to offer you the chance to run in the beautiful Lake District, in one of the Lakeland Trails series events. You’ll have the option of choosing between 5k, 10k or 15k, at either Keswick (2 September), Helvellyn (14 October) or Ullswater (15 October). The Lakes is one of the most astounding areas to run in in the country, with a mix of technical trails, sharp uphills and breathtaking views across the mountains. What’s more, you’ll receive a free technical t-shirt from Inov-8 to race in – to make sure…

MEET THE EXPERT Heidi Davies won individual bronze and team gold for Great Britain at last year’s European Mountain Running Championships. The 19-year-old rising star and Inov-8 ambassador has a 5km parkrun PB of 17:44. When not running, Heidi plays the piano and clarinet, while all the time planning her next trail-running adventure. Entering a 5k race is the perfect introduction to the world of trail running for anyone who hasn’t previously raced off-road. What’s even better is that we’ve created this training plan to prepare you for a 5k in just four weeks. There are three key workouts per week, on Wednesdays, Fridays and Sundays. Some of your runs could be on the road, but we’d advise that you do some sessions on trails, so when race day comes…

BEET IT BAR With only five ingredients, this is a powerhouse of goodness. Rich in carbs from oats and dried fruit, it ’ s ideal for a before-, during- or after-exercise snack. The nitrate in this bar – known for its performance-enhancing properties – might make it your marginal gain. MULEBAR BAR Boasting an ‘all natural’ ingredients list, there is a huge variety of flavours at work in this bar. Nuts and dried fruit give the bar a recognisable flavour that doesn’t overpower or leave an aftertaste . However, the extra sweetening from rice syrup will still give the same spike effect as sugar. VERDICT The Beet It bar’s nitrate content edges it, with a wealth of scientific research backing up this nutrient’s powerful ergogenic effects.…

It may not come as much of a surprise, but woodland trails have topped a survey polling the most enjoyable environments to exercise in. The Cycling UK quiz results revealed 78% of people preferred broadleaf woodland to be active in, followed by coniferous woodland (63%). Forestry Commission England owns 1500 miles of public trails to run on in beautiful settings, and with annual membership to its nationwide woodlands costing the same as an average monthly gym pass, it’s a nobrainer for trail runners.…

Student Thomas Warburton has run across Swaziland. “I ran 57 miles the first day,” says Thomas of his 176-mile, four-day jaunt. “And 59 miles the second. I completely wore myself out. So I ran two 30 milers over the next two days. One night involved police intervention: “I slept in the Royal Swaziland Police College dormitories. They picked me up and offered to host me for the night.” Thomas says the run was incredibly demanding. “I had no experience with the heat and struggled terribly with my bag – my straps cut into my neck, leading to a horrible rash. My knees were in agony as well.” He believes he’s the first person to run across the country.…

‘I was mostly monosyllabic; I couldn’t hear anything over the beating of my heart.’ The Montane Spine Race presented a new challenge. I’d never run as far before, and both the distance and the non-stop nature of the event were intimidating. I’d first heard about it four years ago when a couple of friends where doing it. I avidly tracked them and was constantly thinking: I’ve been to bed, to work, out to run, back to bed and they are still running! Unlike most people, I was already wondering whether I was capable of doing it, but didn’t believe for a minute that I could. I entered in a moment of spontaneity – I like to challenge myself. I have moments where I think, “Right Carol, get out of your…

Nutrition and training go hand in hand, so feed yourself fit this summer and get the best out of your workout with this roundup of delicious meals. Prepare ahead at the weekend to save time and money, and to keep your healthy eating on track. Eating well in summer is easier than you think – it’s the perfect time to make the most of wholesome fruit and veg, and enjoy the freshest catch from the seafood counter. “Look out for new potatoes, purple potatoes and sweet potatoes – they’ll provide you with fast-absorbing and sustainable energy sources,” says nutritionist Caspar Rose. Be sure to stay hydrated, too. THAI HOT & SOUR PRAWN SALAD Serves 4 Prep 10min Cook 5min Caspar says: Brown rice is a great source of slow-release complex…

ASK THE EXPERTS Email your questions to tr@bauermedia.co.uk or send a message over social media to get your training queries answered by the pros. PAUL HOBROUGH Founder of Physio & Therapy UK and physio to running stars www.physio andtherapyuk.co.uk SALLY WALLIS 2017 Illuminator female champion, mum, and copywriter www.sally walliscopywriting.com CHARLIE SPROSON Running guide and race director for Keswick Mountain Festival www.mountainrun.co.uk RENEE MCGREGOR Top nutritionist and author of Training Food www.renee mcgregor.com MATT BUCK Running coach and founder of Running Adventures www.runningadventures.uk Q Can I run with my baby’s buggy? Vicky Wilkinson, Shrewsbury A So long sofa! Experienced runner Sally Wallis has this advice to get you moving: “Lace up your trainers, strap your little one in the buggy and head out to your usual stomping ground. Only this time, pick up…

Following a programme of prehabilitation in the run up to a race is so important, and will help prepare the body’s neuromuscular system for the high demands of fast running, as well as reduce the risk of injury. With a gradual progression of conditioning exercises – alongside running drills – your body will adapt and injury will be avoided. Prehab exercises should be specific to fast running, emulating the movement patterns, load demands and intensity in order to prepare the body accordingly. AVOID INJURY Fast running can often be associated with injury. The body will regularly be close to maximum effort and, therefore, at greater risk of injury. Warming up and stretching correctly will increase range of movement, which in turn will reduce the chances of injury, and boost speed.…

Staying motivated and on track with your running goals can be a real struggle, but the most important thing is to remember why you set yourself the challenge in the first place. Harness your ‘why’ and then use this to help you keep going when the going gets tough. Running is an absolutely incredible way to prove to yourself that you can achieve far more than you think is possible – you’ll be amazed at what the body is capable of. It’s also great for clearing your mind and leaves you feeling rejuvenated. SMILE FOR MILES Make this year the year of the run. Take on a challenge like #Run1000Miles and you’ll experience new places, discover new adventures and understand why running is so special to so many people. Goals…

Looking for the perfect running shoe can be a daunting task and there’s a huge range available, from deep-studded mud specialists to super-light racing flats. Consider how you’ll use them and the terrain you’ll be running on. Great fit and comfort are essential, and having the right balance of weight, cushioning and grip will ensure you have the most running fun possible. MATERIALS Protective features are great for rocky trails, but a breathable, lightweight upper will drain fast and keep you cool. CUSHIONING A bit of cushioning makes running on hard surfaces more pleasant, but too much can make you unstable and less precise in your foot placements. DURABILITY Running shoes have a hard life, so they need to be up to the job. Check seams and bonded areas for…

DHBSLICE 15L £24410g www.wiggle.co.uk Alpine running is best enjoyed when you’re prepared for the worst, and this 15l pack can carry all you need for a day’s excursion to the mountains. It has storage for a 2l hydration bladder, and the anatomical harness shape retains a compact fit on rough ground. A range of pockets are perfect for storing valuables and food, while loop retainers on the sides will hold your hiking poles. NEW BALANCE 7 INCH SHIFT SHORT £40 128g www.newbalance.co.uk A 7in seam and athletic fit keep these shorts light and flexible as you move across mountainous terrain. A side pocket is ideal for stashing energy gels, and laser-cut perforation patterns increase ventilation. These aren't the most exciting thing you could buy, but they’re a worthwhile investment. OAKLEYEV…

The Iford valley is a beautiful river valley just outside the world heritage city of Bath. With rolling river meadows, hidden cottages, country manors and hilly forest paths, it’s a wonderful place to run. My favourite section is the gradual descent from the A36 through the forest, on a leaf-strewn track with the sun glinting through the trees. I’ve spotted deer, rabbits and buzzards on the way down, but I also love it when you pop out of the trees into a glorious river meadow with views to both ends of the valley. You run along one side of the river as far as the picturesque Iford Manor, nestled almost into the hillside over an old stone bridge. The route isn’t waymarked, but navigation is simple and follows footpaths, with…

The Ullswater Valley is steeped in history and hidden delights, and this route gives you plenty. Start at Aira Force car park and head up into the valley known as Glencoynedale (notice the mixture of languages in the name), traverse the wonderfully technical high valley trail and run past the site of what was once the second most productive silver mine in the country, then up to Sticks Pass. Descend to your café/pub stop in the flooded valley of Thirlmere, once home to workers building the Manchester Corporation Water Works pipeline. Then head back up over the Welsh-named summit Helvellyn and descend Swirral Edge or Lower Man Ridge, to avoid scrambling. Both paths lead to the lower site of the Greenside Mines. Finally, head back into Glencoyne via Nick Head…

This route lends itself to a dry day with low winds and good visibility. Take a sneaky ascent of Y Lliwedd, the final frontier of Snowdon’s famous Horseshoe. But give this splendid mountain some credit of its own and enjoy its sharp, shapely ridgelines, offering challenging and technical mountain terrain. Views are stunning, peering over the edges towards Snowdon’s cwms below as well as south towards Porthmadog and the Rhinogau range. On a busy day, this rocky round will keep you away from Snowdon’s busier paths. The return descent from Bwlch Ciliau is fun and quick, to meet your ascent route again at the waterfalls below Cwm Llan. The best time to run this route is early on a summer’s morning – catch dawn on Y Lliwedd, then head back…

We’ve teamed up with quality trail-running gear brand Montane to give lucky readers the chance to win two entries to the sold-out Montane Lakeland 50 or 100 race, 28-29 July. Plus, they'll get £300 worth of Montane kit of your choice from its new Via Trail Series. This year is the tenth anniversary of this hugely popular race that winds its way through the spectacular Lake District mountainside, via picturesque green valleys and ancient woodland, and along beautiful lakeshore trails. It sells out within hours, but Montane has kept two places back for Trail Running readers. Awesome! This cutting-edge off-road running gear keeps you comfortably weatherproofed so you can run further and faster wherever your trail adventures take you. 10TH ANNIVERSARY! This year, the Montane Lakeland 50 and 100 races…

The Peak District offers some of the most accessible fell running in Britain. Comprising 6-, 12-, 30-, 50- and 60-mile courses, Dig Deep is hosting an epic day of running in this astounding area of natural beauty, open to runners of all abilities. The Dig Deep Ultra Tour is based at Whirlow Hall Farm, where camping is available and you can also enjoy talks, films and running shops, provided by FrontRunner. The courses tackle some tough hills and rocky ground, but the enduring success of Dig Deep highlights its popularity; “Competitors last year were wowed by the quality of the trails,” said Ian Loombe, Dig Deep’s race director. www.digdeepraces.co.uk…

‘I’ve certainly had value for money on my 54 years! You’re not here for long, so make the most of it.’ Twenty years ago, Rory Coleman turned his life around, abandoning alcohol and cigarettes in favour of a pair of running shoes. Now an international performance coach, Rory has racked up 979 marathons and 241 ultra-marathons – and that’s just for starters. But he currently faces his biggest challenge yet, disastrously struck down by Guillain-Barré syndrome just four weeks after completing his 13th Marathon Des Sables (MDS). Rory is now on the slow road to recovery, and recently completed the Cardiff Half Marathon… What is Guillain-Barré syndrome? It’s a rare virus in which your body’s immune system attacks parts of its own peripheral nervous system. Your arms and legs feel…

MEET THE EXPERT Inov-8 ambassador Ben Abdelnoor is a food-loving fell, mountain, trail and ultra runner who lives, works and plays in the heart of the Lake District. When he’s not running, Ben, a former winner of the Lakeland 50 and Lakeland Classics Trophy, works in a café, preparing food to fuel. 1 OATS Oats are an energy-boosting food failsafe – incorporate them into your breakfast in a hearty porridge. Oats contain soluble fibre, which helps lower the ‘bad’ cholesterol and keeps you feeling fuller for longer. 2 RYE BREAD In particular German pumpernickel bread, which is high in fibre and has a fairly low glycemic index. It goes well with cheese, such as Jarlsberg. It’s pretty robust, so can be squeezed into a bumbag or pack on a long…

Make the transition from 5k to 10k on the trails MEET THE EXPERT Yorkshire’s Ben Mounsey is the reigning UK Inter-Counties Fell Running Champion. The 35-year-old college teacher and Inov-8 ambassador has won multiple vests and medals while representing Great Britain and England in mountain running. He has a 10k PB of 30:45. Over this eight-week training plan pace and strength should steadily improve, through a combination of speed and fast hill sessions, with plenty of rest and easy running in between. Get off on the right foot with these top tips: Find yourself a suitable pair 1 of trail shoes, such as Inov-8’s Roclite 290 – comfort and grip are the key. Make sure that you train in the trail shoes you plan to race in. Never wear new…