Innholdsfortegnelse for February - March 2018 i Trail Running

AT the risk of sounding like some kind of Californian life coach, I have to ask this question: isn’t this just the best time of year to run? Yes, I know I say that a lot – autumn is wonderful, as is spring... And, of course, summer isn’t so bad, but there’s something about the date 1 January, and its definitive zeroing of everything you’ve done before, that is positively inspirational. It’s time to set some goals, plan races to run, find routes to explore and generally put the world to rights. Which is why we set up the #Run1000 miles club a year ago – an initiative devoted to one thing, getting you out of the door and running on a regular basis. Once again we’ve set the goal…

Fitness tracking is rampant and looks set to become more prevalent in 2018. While this may be handy for athletes looking for an edge, our obsession with monitoring our training could prove harmful. Bioinformation, a new book from Bronwyn Parry and Beth Greenhough, suggests that bioinformation, such as DNA, blood types, and other personal data, stored on devices and apps is not secured and at risk of being hacked. Is logging a new PB on Strava worth it?…

In 2017 Team Mountain Fuel athlete Katie Kaars Sijpesteijn ran the second-fastest women’s Bob Graham Round (17:57), won Lakeland 50 (with a CR) and Lakes In A Day (CR), placed 3rd at Maxi-Race Lake Annecy 80km, 6th at Glen Coe Skyline, 8th at Marathon du Mont Blanc, and 23rd at the Trail World Championships. Congrats on an amazing year Katie. What were the best moments? Reaching Moot Hall at the end of the BGR and breaking the Lakeland 50 record. What do you put your amazing year down to? Training for the BGR over the winter made me pretty strong, so during summer I just added speed into my training – the base strength was there. And I just love being and running in the hills! What’s next for you?…

The 2017 Bob Graham Dinner in October last year saw a possibly unprecedented occurrence: three generations of the same family to have completed a Bob Graham (BG) Round. “I was born into fell running,” Rob Green, aged 28, BG completer number 2099, who collected his certificate at the dinner. “I supported my dad’s round [Robert Green, 55, #972, 1995] aged six.” “I wanted my grandad [Leo Pollard, 83, #44, 1976] to see the start and finish.” Rob’s dad Robert has the fastest BG of the three (21:05), in glorious sunshine. Rob’s was “a very wet lap” (22:56). Leo’s time was 23:35.…

2017 Western States-Winner Cat Bradley has set a Grand Canyon Rim-to-Rim-to-Rim FKT of 7:52:20, bettering Bethany Lewis’s 2011 time by 23min. She’d been planning the 42-mile run with 3350m of elevation gain since 2014. Bethany Lewis’s FKT for the Grand Canyon’s Rim-to-Rim was also beaten, when Alicia Vargo recorded 3hr 19min 23sec. Even more amazingly, she did it just four months after giving birth. At the Kendal Mountain Festival in November, Anton Krupicka hinted he might go for the Bob Graham record. “The Bob Graham [has] been on my radar for a few years now. I like objectives that have a lot of history behind them,” he told Wild Ginger Films.…

Wrenched from sleep by the shrill of the alarm. It’s 6am, dark and -2°C outside. I want to roll over and go back to sleep. Instead I grab a quick breakfast, jump in the car and head for the hills with my friends Donnie Campbell and Colin Henderson. The signs are good, the stars are out. As we pull into the trailhead I feel a smile spread across my face. With the dawn, Ben Starav emerges snow-clad, looking like a great white glistening wedding cake. This is why I run. Trail running can take you to an infinite number of places, but anywhere with sun and snow is a happy place for me. With a lightweight axe, crampons that fit running shoes, warm clothes and plenty of food packed we…

Kirsty Ash I took on the epic Lakes in a Day Ultra run in October last year. The 50 miles was a challenge and a half, especially with the horrific weather leading to terrible conditions underfoot. It’s one to tick off the list but I can safely say it won’t ever be repeated by me at least! Chris Ward Ran my first race yesterday, the Ascend Events Four Passes Ultra-Marathon – 19 miles and about 1500m of ascent. It rained all day, so paths were transformed into ankle-deep streams. Descents were treacherous in several places – oh, and quite windy! It all added up to a tremendous experience and I really enjoyed the challenge. Simon Hodge I did my most difficult run and my greatest distance completing the Garmin Mourne…

1930s Blacks supplies the Icelandic government with the Icelandic 1.5kg down-filled cotton sleeping bags. 1955 The 550g Svea 123 becomes the first compact, self-pressurising camping stove. It is still made today. 1964 Fjallraven invents the 1.4kg Thermo double-skin tent. Bye bye heavy cotton tents and tubular poles. 1965 Karrimor makes the bright yellow Karrimat, the first closed-cell foam mat. It weighs just 250g. 1968 First Mountain Marathon is held in Muker, Yorkshire. Thirty pairs started and only 11 finished. Average backpack weighs 10kg. 1970 Norman Walsh and Pete Bland create the first-ever specialised fell running shoe, the Walsh PB. 1972 Karrimor invents the wedge-shaped Marathon tent 1.47kg. 1972 Bergaus changes the gear landscape with the Cyclopes, the first rucksack to feature an internal frame. 1972 Ron Hill designs the first…

1 Pick the trail according to what you want from the session. There are challenging trails and that’s fine for mileage, but not if you want to run to a hard heart rate, do a tempo run or some intervals. 2 Make sure you do some of your running on the roads in the shoes you're going to race In, so your body will have adapted to the fatigue impact. 3 Don't be afraid to do track work. It's good for leg speed and running economy. If you don't feel comfortable going to the track, choose unchallenging trails where you can do one minute or 90-second Intervals. Top-end work will improve your running economy. 4 Train In beautiful surroundings to keep your motivation high. Cover all types of routes. Think…

The mandatory kit list only requires a fully charged mobile phone and 500ml water, with other items made compulsory at the race director’s discretion depending on the weather. Claire recommends the following as well: WEAR THESE Your comfiest running shoes Snug-fitting socks Comfiest pants/briefs Sports bra (for ladies!) Leggings/shorts T-shirt/long-sleeved top GPS watch/regular watch Ruff CARRY THESE Small running pack Energy bar 500ml water XNRG route card Spare light long-sleeved top Light waterproof Headtorch for Day 1 Hat and gloves Sunglasses Waterproof First-aid kit Emergency silver blanket & whistle Mobile phone IN YOUR OVERNIGHT BAG Sleeping bag Roll mat Small pillow Washbag Towel Pyjamas & slippers Phone charger Complete set of warm, comfy clothes Down jacket Spare undies Fresh socks for each day…

1 CATCH AND THROW A MEDICINE BALL ON ONE LEG Purpose Develops ankle, knee and hip stability and control. Also benefits core muscles. How to Stand on one leg, holding the foot of the raised leg a couple of cms from the floor. Have a partner throw a light to medium weight med ball (2-5kg) to you from about two metres away, and then from both sides. Catch the ball and control the momentum that will be generated through your body. Try to avoid wobbling too much or placing your raised foot back on the floor. Throw the ball back to your partner and repeat. Do 20 reps of throws from the front, 2 x 10 reps with your standing leg furthest from the direction of throw, and 2 x…

MEET THE EXPERT Anita Bean is an award-winning registered nutritionist, health writer, internationally published author. She is also a former British bodybuilding champion. If you’re looking for tasty, straightforward yet highly nutritious recipes to fuel your running, then Anita Bean has the book for you. Runner’s Cookbook is not, however, simply a cookbook, it’s a sports nutrition resource and a practical guide to race preparation, too. In it, you’ll find evidence-based advice about running nutrition, as well as practical tips on what to eat and drink before, during and after your runs. You’ll learn how to optimise your recovery and hydration, achieve your ideal racing weight, choose the right sports nutrition products and deal with common problems, such as running weight gain and hitting the wall. There are strategies on…

Smartwool PhD Ultra Light Sport Hoody £111 A good windproof jacket is an essential piece of kit for year-round running: more breathable than a waterproof but still offering that extra layer of protection. New for 2018, the PhD Ultra Light Sport Hoody combines great looks with windproof, water-resistant fabric. It fits beautifully, with a longer cut, giving you plenty of coverage. Smartwool has added its Merino magic with wool mesh venting panels under the arms and a soft lining to the hood, making it superbly comfortable to wear, even when it gets wet. The jacket also features a single-zipped chest pocket into which it can be packed, as well as shoulder vents and reflective details for extra visibility. www.smartwool.com…

When it comes to picking your next piece of footwear a bewildering array of options are now on offer to you. All come with a mind-numbing collection of jargon and acronyms. Picking out what’s best can seem harder than the actual running. There are many features to consider: weight, midsole, heel-to-toe drop, cushioning and motion control, for example. While all are significant, the most vital aspect is grip. So what factors do you need to bear in mind when it comes to that layer of rubber that hits the trail thousands of times each run? Grip essentially comes from two sources – friction or traction. Friction comes from the amount of contact area a shoe has, and is beneficial for running on roads or rocky terrain. Shallower lugs have more…

This wonderful tour of two of Scilly’s five inhabited islands takes in some of the best sites and showcases the incredible diversity of the archipelago. From Bryher Campsite take the first boat across to Tresco and follow the coast path north around the wilder, more remote end of the island. Pass Cromwell’s Castle and Piper’s Hole, a great, gaping cave in the rocky cliffs. Continue south around the world famous Tresco Abbey Gardens, before reaching the southern tip of Tresco and heading north to return to New Grimsby. Catch the next boat back to Bryher and turn left from the pier following the coast path around the southern end of the island and the beautiful beach of Rushy Bay. Follow the west coast up the island around Great Porth and…

This run is a great introduction to Lake District running: easy, off-road, virtually flat and accessible from the centre of Keswick. The route follows the shores of Derwent Water, taking in some of the best views of the lake and nearby Catbells and into Borrowdale. It explores woodland as the route winds through the trees along the shoreline back to Keswick. This is a perfect early morning or evening run, when the paths are quiet and free from tourists. This is the time the views can be fully appreciated. The start can become very busy during the day on sunny Saturdays, but you soon escape this bustle of the foreshore as you head away from Keswick. ■ National Trust www.nationaltrust.org.uk GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNING MAG.CO.UK/ROUTES…

Balloch is the gateway to the Loch Lomond and Trossachs National Park. It’s reached by bus or train and there’s lots of free parking. The entrance to Balloch Country Park lies opposite the bus station. It has a multitude of trails including mixed tracks and narrow muddy, technical sections at the edges. There are great views of the expansive Loch Lomond and the hills to the west throughout. The route up Whinney Hill ascends a very good steep but runnable path and then on through narrow muddy trails to Knockour Hill. This alone would be a great out-and-back trail run but by following the track onwards through the Boturich Estate you come across a stunning vista looking right across Loch Lomond that is unmissable, and well worth the extra effort…

DAY2 START: PEEL A fantastic run with a stretch of the historic Wall, wide paths over open commons and a crossing of babbling Caw Burn. Pass Gibbs Hill farm and B&B before looping Greenlee Lough, returning on the Pennine Way and then Hadrian’s Wall Path. From the car park run west along Hadrian’s Wall, turning right at milecastle 41 to follow path across Melkridge Common. Ford Caw Burn and continue on path north until reaching the junction. Head east to Gibbs Hill and then north-east, running clockwise along edge of the plantation around Greenlee Lough. On reaching Pennine Way, head south to Wall Path, then west to car park. Avoid the Wall Path in wet weather to minimise erosion. ■ Visit Northumberland www.visitnorthumberland.com HOW TO DO IT GET THERE Trains…

I don’t know about you but I find 1 January an easy day to cope with. Without fail, I can find the enthusiasm to get out and go for a run, whatever the weather and whatever celebrations may have taken place! However, by 3 January that motivation tends to dwindle slightly. Which is why the #Run1000Miles campaign has proved to be so successful. Sign up today and you’ll discover for yourself just how addictive it becomes. And as a result of that addiction, you’ll also find out just how brilliant 2018 will be for you in terms of your health, fitness and general well-being. So set yourself that goal right now, and like me, pledge to ‘Run 1000 miles in 2018’, and hopefully our trails will cross over the next…

1 SIGN UP ONLINE Visit www.trailrunningmag.co.uk/Run1000Miles to register. 100 free ruffs for pre-Feb sign-ups. 2 MAKE A PLEDGE Fill in the pledge on the outside back page of this mini-mag and put a pic of you holding it on social media. 3 JOIN US ON FACEBOOK Sign up at www.facebook.com/groups/Run1000Miles and join in now! 4 FILL IN THE TRACKER Find your progress tracker on the last page. 5 TAG YOUR SOCIAL MEDIA POSTS Use the hashtag #Run1000Miles for your chance to be in the mag. 6 GET EXPERT TIPS Advice from #Run1000Miles ambassadors in all 2018 issues. 7 MAKE 2018 YOUR FITTEST YEAR EVER! TR social media and email updates will cheer you on.…

DAVID MILLER Discover just how magnificent our winter coastline can be, p34. CLAIRE MAXTED There have been some radical kit changes during the OMM’s 50 years, p44. PAUL HALFORD Paul spent the day with legend Jo Pavey, learning how the trails made her, p52. JOHN SHEPHERD Ignore this body part at your peril. John tells us how to power up our ankles, p64. GREG WHYTE The world-renowned sports professor takes a look at trail’s perfection, p66. JEN & SIM BENSON The authors of Wild Running reveal their top 10 trail routes this issue, p91. /trailrunningmag @trailrunningmag /trailrunningmag tr@bauermedia.co.uk…

PROTEIN SHAKE The protein:carbs:fat ratio of a shake will depend on what brand you’re using; for this, we’re assessing MaxiNutrition Lean. The 20g of protein is accompanied by green tea extract for a caffeine boost. There is also 13g of sugar in each shake, compared to 0.9g of fat. For vegetarians and vegans, be careful to check that the protein doesn’t come from an animal source. V BEEF STEAK A 110g steak will plate up 34g of protein and around 9g of healthy monounsaturated fats. Organic meat will also be brimming with micronutrients, including essential B vitamins, potassium and iron. There are no carbs in steak, so for a post-workout meal you’ll need to serve it with some fibre-packed brown rice. VERDICT Protein shakes are far more convenient, true, but…

GINSENG Ginseng has long been known to reduce perceived levels of fatigue in a similar way to coffee. It has been used throughout the centuries by Chinese and Indian soldiers to increase mental alertness and improve resistance to stress. Historical anecdotes aside, ginseng was proven to improve physical and mental alertness in the Chinese Journal of Physiology. BACOPA MONNIERI As well as aiding strength and recovery, nootropics are cognitive enhancers that are used to enhance memory, creativity and productivity. Although these mostly materialise as supplements on the wrong side of the web, some natural herbs offer similar benefits. One of those is bacopa monnieri, which originates as a marsh plant but is used to deal with stress in traditional Chinese medicine. Scientists writing in Phytotherapy Research found that it could…

Guillaume Arthus has completed an unsupported crossing of the Pyrenees. It took him 14 days to travel 500 miles with 43,000m of ascent. How tough was it? “Very,” he told TR . “I was averaging 35 miles, and 10,000ft [3050m] of climb daily. There was little food or water. I spent two nights without eating and I drank just 1.5 litres in two days on a rough section.” He finished after a 30-hour all nighter. “I reached the ocean early in the morning. There was no one at the finish line, but it was all about the experience. Three-time UTMB winner Francois D’Heane has set a new FKT on America’s 210-mile John Muir Trail. Including 14,630m of ascent and reaching heights of 4400m; the Frenchman reached the finish in 2…

WATCH IT! Watch Conquering the Dragon, the film of the 2017 Dragon’s Back Race. It tracks the highs and lows of five runners of the epic race: www.film.berghausdragons backrace.com LEARN IT! Learn from the Queen of the Fells. Nicky Spinks is once again putting on her popular fell running skills seminar in February, including how to organise your support. For info visit www.runbg.co.uk GO TO IT! Kendal Mountain Festival is going on tour, from February to May. Find out when a whole load of sensationally ace adventure films will be in your neck of the woods, at www.kendalmountaintour.com READ IT! Steve Chilton’s new book Running Hard: The Story Of A Rivalry charts the 1983 fell running season and an epic duel between Kenny Stewart and John Wild. RACE IT! Sign up…

It may not be trail running, but TR are huge fans of Mimi Anderson and were saddened when the heroic lady had to withdraw from her attempt at running across the US in record time, due to injury. Get well soon Mimi! Kenyan 2:08-marathoner Frances Bowen was thought to be the fastest marathoner to attempt a UK ultramarathon at Centurion’s Wendover Woods 50 in November. But he dropped out in the lead after 30 miles. Trail runner and obstacle racer Ryan Woods received an anti-doping violation and was disqualified from 3rd place at the 2017 Obstacle Course Racing World Championships 15k. He tested positive for banned substance DHEA.…

I’m 45 now but at school I was always that fat kid that came last in cross-country and played rugby league not very well. Fast forward to 2000. I started running in earnest in order to lose three stone in three months. I got there. For seven years I ran on and off until I was told by the surgeon that due to a knee injury my running days were over. I had sporadic gym stints over the next 10 years, still enjoying running on a treadmill. Then life took a turn for the worse. My well-paid career turned to dust, the eating increased and so did the drinking. I was diagnosed with depression and anxiety and started taking antidepressants. A fresh start was needed and so I relocated and…

1 SIGN UP ONLINE Visit www.trailrunningmag.co.uk/Run1000Miles to register. We have 100 #Run1000Mile ruffs to give away to runners signing up before 28 February. So, if you fancy the chance of winning a ruff worth £7.50, sign up today. Good luck! 2 DO A PLEDGE Fill in the back cover of the #Run1000Miles supplement in this issue, take a picture of it and post it on social media to commit to the challenge. 3 JOIN THE FACEBOOK GROUP Sign up at facebook.com/groups/Run1000Miles. You’ll be part of a buzzing community sharing the joys and toils of the experience, boosting you to achieve your aims. 4 FILL IN THE TRACKER Use the mileage tracker on p34-35 of the supplement to record how you’re progressing towards the big 1000. 5 GET SOCIAL Tag your…

“Moments of wonder lead me to skip instead of run and feel the need to throw my arms wide to embrace the isolation of these towering rocks and the vast expanse of the sea below. It is a real rush, and one that is discoverable only in the absence of humans; on wild windy clifftops where not even dog walkers have ventured into the rain. Where there is no one for a mile left and right along the coast, nor for many miles out to sea. Listen instead to the soft hoots of an owl perched near. Its single high pitch cuts the night to float above the howling wind; across the stretch and release of sea on pebble beach below. Over cliff and along beach, through fields, mud, sand…

MOTION NUTRITION ORGANIC POST-WORKOUT RECOVERY Most post-workout shakes are little more than flavoured poor-quality whey protein. Not this one. Its organic whey is blended with red banana, maqui berries and pomegranate to restore energy levels, helping get you back on the trails with a fresh tank. www.motionnutrition.com WILD NUTRITION MAGNESIUM Magnesium is crucial for reducing fatigue and speeding up your recovery. Wild Nutrition has a unique process for ensuring it is of the highest quality. Its supplements are grown within organic whole foods and then harvested, to guarantee its efficacy. www.wildnutrition.com NUTRISTRENGTH MULTIVITAMIN AND MINERAL Nutristrength focuses on the bioavailability of its products, making a high-quality vitamin the body can readily digest and absorb. This multivitamin also contains magnesium, zinc, copper, calcium and other essential minerals. www.nutristrength.com BULK POWDERS ORGANIC…

For some people, like Jo Pavey, trail running helps them to achieve track success. For others hitting the trails is therapy. For Anna McNuff her love of trail running took her from idly surfing the web to running the Island of the Long White Cloud. McNuff has since become something of an expert at achieving the seemingly unachievable. An endurance athlete, adventurer and professional speaker, she was recently named by The Guardian as one of the top female adventurers of our time. But once upon a time long-distance expeditions were only a pipe dream... “I remember the moment I found details of the Te Araroa trail, nestled quietly in the corner of a Wikipedia page and my heart skipped the tiniest of beats. A 2,000-mile trail?! I thought. The length…

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. RACHEL SHELDRAKE Qualified running coach, who leads guided trail run tours www.mudandmiles.co.uk MATT BUCK Ultra runner, coach and trail tour guide. www.runningadventures.uk MARCUS SCOTNEY GB ultra-runner who offers one-to-one coaching online www.marcusscotney.com SARAH RUSSELL Clinical exercise specialist and biomechanics expert www.sarah-russell.co.uk OLLIE ARMSTRONG Sport physiology lead at University of Birmingham www.sportandfitness.bham.ac.uk Q How can you avoid getting injured as you get past 50? Paul Weaving, Carlisle A“Injury isn’t inevitable as we get older, but it does become more likely,” says biomechanics expert Sarah Russell. “As we age we naturally lose muscle mass, by around 10% every decade, a condition known as sarcopenia or, put…

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. PAUL HALFORD Our training editor gets to grips with what all those fancy patterns on the soles of our shoes mean p86. TOM STAGGS Tom booked a holiday to Cromer in Norfolk just to test the Smartwool jacket on p89. Now that's dedication! JULIE BROWN Fleeces, tights and gloves – they all been tested to near-oblivion this month by gear editor Julie. PAUL LARKINS Editor Paul was one of the first journalists to learn of Inov-8’s venture into the world of graphene (below). USE YOUR HEAD On Lightweight Cap £32 A good running cap is a great year-round piece…

Rollagranola £5 for 350g Rollagranola makes healthy granola to keep you fuelled for the day ahead. Using only natural ingredients including nuts, seeds and fruit, it’s a really healthy way to get your day kick-started. Some flavours also come in bite-sized chunks that can, of course, be consumed at any time to top up your energy levels. The range is sugar and gluten-free, and paleo options are available too. If you’re like us and on healthy new-year eating plan then why not give them a go? www.rollagranola.com…

NEW BALANCE FRESH FOAM HIERRO V2 240g UK 5 www.newbalance.co.uk £105 Comfort is the name of the game with this minimalist offering from New Balance. They tick all boxes when it comes to performance, durability and versatility too. The Mega-Grip rubber, an all-terrain material, gives great traction while being light in weight. The removable footbed and Fresh Foam single-piece midsole gives plenty of underfoot support. The 4mm drop took some getting used to and felt a little flat-footed but they are well cushioned. The foam collar holds the heel well, and overall the fit is snug. The breathable upper doesn’t offer much protection in the wet. A good choice for those new to trail running. VERDICT Good grip over all terrains while offering comfort too. Tough and durable. 9/10 HOKA…

This route takes you all the way round the peninsula in a couple of hours. The trail is well maintained, giving you plenty of opportunities to admire the sweeping seascape views. Imposing cliffs stand proud from the remnants of ancient landslips that tumble into the sea; seagulls wheel overhead; and if you’re lucky, you may even spot a seal. Starting and finishing from the beach road car park means you don’t have to drive onto the island but for a slightly shorter run start in Tout Quarry, a playground for sculptors of the famed Portland limestone. At the southern tip of the island, not one, but three, lighthouses stand guard. This area has a fearsome reputation among sailors and when the sea is rough it’s easy to see why. On…

The Cleveland Way National Trail stretches 109 miles across North Yorkshire. From Helmsley in the west to the Filey Brigg peninsula jutting out into the North Sea, the trail skirts the North York Moors. The first section crosses heather-clad moorland before hitting the coast and following the coast path in a south-easterly direction. This run takes in the scenic second half of the trail between the two stations at Saltburn and Filey, passing the pretty harbour village at Staithes, bustling Whitby and the steep descent to Robin Hood’s Bay, with its intriguing history along the way. A logistically-straightforward way to go on a long linear run, this route takes in miles of UNESCO World Heritage Site coastline, and the views throughout are breathtaking. You’ll be in good company here: the…

The second-largest of the Inner Hebrides, the Isle of Mull lies off the western coast of Scotland and is home to a wealth of places to explore on foot. The Ardmeanach Peninsula lies in the west of the island. This remote and mountainous wilderness is 12 miles long and four miles wide. Our route takes in the southern coast of the peninsula, passing fascinating Bronze Age sites, derelict former townships and dramatic views across to Ben More, the highest point on Mull. The rough trail ends in a descent of an iron ladder to a beach and the incredible MacCulloch’s fossil tree, embedded in lava 50 million years ago. This area is not easy to access, but your efforts will be rewarded with splendid isolation. • National Trust for Scotland…

Some of you may love running in winter but if, on the other hand, you’re ready for some milder weather, our fixtures guide this month, which extends to June, will warm you up! If you long for the heat, what better way to inspire your running than entering some summer races? While there are some cracking overseas events to take part in, it’s worth remembering that the UK has some great races, too – check out our preview on p107 of the brilliant Race to the King. So don’t delay in picking a race – be it near or far – and then hit the trails in preparation. WHERE’S MY RACE? Are you organising an off-road race? It could be a route through the fells, an obstacle course race, or…

MONTANE Sponsors of some fabulous ultra events, Montane has become synonymous with lightweight and breathable clothing and performance equipment. www.montane.co.uk SPORTS TOURS INTERNATIONAL Established more than 40 years ago, Sports Tours International takes thousands of runners to events worldwide from New York to China. www.sportstours international .co.uk OS MAPS Ordnance Survey is Great Britain’s national mapping agency. Trail Running features 10 maps every issue. More are online at www.os.uk/osmaps INOV-8 Inov-8’s origins and footprints remain firmly etched into the muddy British fells, today creating products for the Alps and Rockies to the Sahara. www.inov-8.com…

3 Pairs of shoes Number you will wear out this year 34.2m Dollars sprinter Usain Bolt earned for running much less than 1000 miles in 2017 1.9 MILLION Number of strides you’ll take to reach 1000 miles 9 Hours of sleep per night scientists recommend for athletes 25 Seconds by which Eliud Kipchoge missed breaking the two-hour barrier for the marathon 7 Hours added to your life for every one hour of running 1.5l Water needed to replenish every kilo lost on a hot, sweaty run 1500 Heartbeats per mile for an average sort of outing. Might be more, or if you’re Mo Farah, much less…

The science of pyjamas is little known, but a new study in the Journal of Strength and Conditioning Research might be about to change that. Apparently, wearing compression leggings while sleeping can accelerate muscular recovery following exercise by up to 10%. There was no change in neurological factors, though, which implies that compression garments won’t stop you feeling tired – they’ll just ease the pressure on your muscles. Either way, it’s a whole new approach to duvet days. 20 MILLION The number of Brits who don’t get enough sleep, according to a 2017 survey by Aviva Health Insurance. 38% of UK adults are falling short of the recommended eight hours of sleep each night. This represented the worst result in a poll of 14,000 people across 14 countries. Whether it’s…

What? A fitness regimen – and a sport – involving high-intensity exercises from a variety of disciplines, including weightlifting, running and swimming. How? Each WOD – Workout Of the Day – is centred around performing circuits of movements either as fast as possible or for as many rounds as possible, while adhering to strict standards. Each workout lasts around 15-25min and is designed to work your body as hard as possible. Once you become really competent at the exercises, you can look to compete in regional competitions. Why? CrossFit is designed to test and develop every aspect of fitness, from strength and endurance, to balance and coordination. The winner of the annual Reebok CrossFit Games is crowned ‘Fittest on Earth’.…

American Camille Herron not only won November’s Tunnel Hill 100 in Kansas but set a women’s world record by more than an hour – and an overall fastest known time – for 100 miles on trails. She clocked of 12:42:39 (averaging an impressive 7:38min per mile), despite her two previous 100-mile races ending in DNFs. She put her Western States 100 failure down to her unusual gait. “It is both a blessing and a curse,” she told TR . “I’m super light, springy and efficient, but I fly around dangerously on wet surfaces.” After colliding with a tree at Californian race, medical staff advised her not to continue. “At Leadville my pelvis went wonky, I had pain and paralysis down my right leg and dropped at…

Mark Conlon and Noel Ward have run 22 consecutive 50km ultramarathons across Ireland to highlight the plight of those sleeping rough. “We wanted to bring awareness to the homeless issues in Ireland,” Noel told TR. “But it isn’t just a local or national issue, it’s a global issue.” While both men had previously run over 100 marathons, Mark was new to trail running. “We have covered a variety of terrains together and combined very well,” said Noel. Staying injury-free was equally challenging. “We would like to thank our support team and everyone we met on our journey. The hospitality and generosity was amazing.” En route, Mark and Noel met with the five mayors of Dublin, Cork, Limerick, Galway and Belfast to discuss the issue of homelessness in those cities. “We…

Mark Thornberry has defied the odds by completing the Javelina Jundred, a 100-mile trail race in the Arizona desert, despite suffering terminal liver cancer. Describing the gruelling race Mark told TR: “Feck it was hot! But I wanted to shout, ‘F**k you cancer!’ into that desert night.” Mark decided to run the 145-mile course over three days. At one point, he had 40 people running with him. “It was the most humbling thing I’ve ever done,” says Mark. “The sheer level of support from the ultra running community, family, friends and complete strangers was unbelievable.” Mark is running Grand Union Canal Race in May. To donate visit uk.virginmoneygiving.com/markthornberry…

I’d be surprised if anyone who has run the UTMB has crossed the line thinking they ran the perfect race (with the possible exception of Rory Bosio, when she smashed the ladies’ record out of the high-altitude park in 2013). Fluctuating forecast, scary stats and a stacked field make it tricky to find race perfection. But a certain blend of preparation and experience, with a dogged determination to bulldoze through all problems helps. Three words summed it up for me: specificity, Scotland and priorities. • SPECIFICITY I headed out to train on the UTMB course no less than three times. These were action-packed weekends squeezing the full 105-mile loop in over three days (with hiatus for one day of nasty food poisoning, during which I learnt that no matter how…

First snow run of the season. Happy!! Clark Hamilton North and east of the Quantock Hills, this stretch of Somerset cliffs is a great place along which to stretch out one's legs having clocked up a few more miles on the way to 1000. Mark Rainsley I've been missing this type of run for a while. 13.5-mile done on a recce for my next ultra in a week, which is 65 miles. Gotta love some bog... great for breaking in a new pair of shoes. Matt Armstrong A relaxing six-mile run along the prom at Bournemouth, getting close to a massive mile marker. Dan Starkey Just realised my run yesterday took me past #run1000miles for the year. The ears must have distracted me. Paul Addicott Just completed a 9.02km run…

BEACHY HEAD, EAST SUSSEX This is a spectacular run along the iconic white chalk clifftops. You’ll enjoy the springy grass trail and if you feel the urge, you can drop down to the shingle beach. The South Downs Way is also close at hand. ST ANDREWS, FIFE There are some great trails to run around the golf course here, but if movies are your thing, head to the beach so you can recreate that famous scene from Chariots of Fire where they are all running effortlessly along. We admit it, we tried it, even to the extent of wearing suitably baggy shorts, cotton Ts and Brylcreem. And we can tell you, it’s every bit as uplifting as we’d hoped. GIANT’S CAUSEWAY, BUSHMILLS This run offers everything you could ever want…

MEET THE EXPERT John Shepherd is one of Britain’s leading strength and speed coaches. He currently trains under-17 British record-holder Pippa Early. Sports scientists have long studied how fatigue affects injury while running on various surfaces. Much research has focussed on the muscles, ligaments and tendons of the ankle joint and also how the movement of the foot is affected i.e. its upward movement (dorsi-flexion) and its downward one (plantar-flexion). Even if you have (or think you have) good ankle control, and strength and body awareness, reduction in ankle function can still be considerable when running, not only during the run, but in the days after too. Running fatigue can be both conscious and unconscious. Our central nervous system (CNS) can unconsciously control or influence our physical movements and, indeed,…

MEET THE EXPERT Paul Halford is a Welsh international runner who has completed seven London Marathons, as well as the Himalayan 100 Mile Stage Race. For those of you running this year’s London Marathon in April, now is the time to start training. As trail runners we have a massive advantage over road runners. Our cores are stronger, and our ankles and hips more mobile thanks to the uneven ground we run over. We’ve teamed up with some top experts who’ll help you turn your love of trails and that amazing strength you’ve developed into something spectacular in London in April, or indeed anywhere you fancy this spring. Whether you’re an experienced marathoner or a first-timer it’s important to consider the following as you embark on your marathon journey. Here…

There’s an aquatic theme to our routes this month, celebrating the length and breadth of Britain. There are tours of far-flung islands, lakes set in deep mountain valleys, peaceful parkland, long stretches of rugged coastline, steeped in history and even a crossing of an icy burn. We begin in the South-West, island-hopping between two of the five inhabited islands in the Scilly archipelago, with their white sand beaches, clear seas and intriguing landscapes. Travelling north, there’s a wild Northumbrian weekend, taking in a loop of Hadrian’s Wall and the remote wilderness of Kielder. A glorious run along the coast of Mull in the Inner Hebrides and a glimpse of life 50 million years ago, completes the tour. These routes are a reflection of our passion for Britain and the rewards…

This easy and gentle jaunt around Richmond Park in Surrey simply follows the perimeter, and is equally enjoyable in either direction. From any of the main entrances, join the Tamsin Trail, clearly signed as it crosses your path, heading left and right. There are plenty of opportunities to leave the track and explore grassy trails through the woods, lakes and rolling parkland, where perhaps you might encounter some of the park’s population of red and fallow deer. From King Henry’s Mound, near to Pembroke Lodge, there is a fine protected view all the way to St Paul’s Cathedral in central London. Cafés and ice-cream sellers are plentiful, and the areas surrounding the park are abundant with places to relax and refuel post-run. The park closes at dusk. ■ Jen and…

Varied and often challenging, this route follows the waymarked Wales Coast Path around the Llyn Peninsula, from the sleepy village of Aberdaron to the chic surfer town of Abersoch – two more contrasting places it would be hard to imagine. From the start follow the path along the stream first north-east then continuing as it winds its way through picturesque Welsh countryside, passing disused mines, rolling farmland and wooded areas. You will pass spectacular pieces of coast, where wonderful sea views open out before you. Although the coast path is waymarked, the way is not always obvious and signs are easy to miss, so bring navigation kit and pay close attention to the route. Buses run, changing at Coed y Fron, between Aberdaron and Abersoch to take you back to…

DAY1 START: HAWKHOPE This enjoyable run on the surfaced, waymarked Lakeside Way takes you through remote woodland and winding, serene trails at the water’s edge. Starting at Hawkhope, the route is an undulating loop of the lake taking in the spectacular scenery. There are switchback sections which climb upwards from the lake, passing crags and pine forests with beautiful views across the water, a spectacular bridge over the burn and the Kielder viaduct to cross. The south shore has visitor centres and the Leaplish Water Park, whereas the north shore is more remote. You can return to the start on the Osprey ferry: check timetables before setting out. The centre has plenty for families too. Forestry Commission England, Kielder Water and Forest Park www.forestry.gov.uk/kielder GET THIS ROUTE ON YOUR PHONE!…

MARTIN BEDROCK “1000 miles is a big target. Make your primary focus to enjoy your running and let the miles take care of themselves. You’ll be surprised how quickly they add up.” AMANDA ARNOTT “If you are new to running don’t try and run 20 miles a week in the first weeks, you’ll get demoralised – and injured. Gradually build up as the year goes on. Make a commitment to regular running. Put it on your calendar as an appointment three or four times a week, and stick to it. Set targets – your first 5k, then 10k, half marathon, to the nearest town and back, etc. They don’t need to be races, you can set them as distances or a route target during training. Don’t treat every run like…