Innholdsfortegnelse for April - May 2018 i Trail Running

EVERY WEDNESDAY I run with a group who work in the office next to ours here at Trail Running. And every week, there’s always one or two missing, not because a lack of dedication, but more they work at Thomas Cook’s world headquarters and they’re always on holiday, sorry, abroad on business trips. As you’ll see from this issue that has got me thinking about holidays ideas suitable for us trail running types, far away from the all-inclusive loving crowd. Like any good travel agent, we offer you the complete package to choose from – mountains, seaside, a bit of sunshine or perhaps great woodland breaks. Everything you need for that perfect holiday. Oh, and if you’re feeling brave we also have a great tale about running across the Alps…

NEVER SKIP BREAKFAST Breakfast is the most important meal of the day: fact! According to research from British universities, eating breakfast decreases the activity of genes involved in fat metabolism and increases how much sugar they metabolise, decreasing your risk of diabetes and heart disease by encouraging cells to process rather than store sugar. OBESITY CAN BE GENETIC New research from the Proceedings of the National Academy of Sciences has uncovered a gene that causes fat cells to consume glucose faster than normal, more than doubling their size. Don’t be defeated, though, as big people achieve great times – take the colossus James Craknell and his sub-3hr marathon achievement. NO ONE DIET SUITS ALL New research from the North Carolina State University examined the effect genetics plays on different diets.…

The idea that marathon running produces cardiac damages has been doing the rounds for nearly a decade now, but here’s a study that will hopefully quash it once and for all. Research was published in The Physician and Sportsmedicine last year. It was titled, “Is marathon running toxic: An observational study of cardiovascular disease prevalence and longevity in 54 male marathon runners.” The result? The author found that his marathon-running friends were living, on average, 19 years longer than US men who reached age 40 in 1975. So keep calm, and carry on running……

In 2017 Carol became the first person to win the Spine Race and the Dragon’s Back Race in the same year. In 2018 she returned to the Spine Race and won it again. You already proved you were hard as nails by winning the Spine Race, so why return? I wanted to try The Spine unsupported. It was totally different this year from 2017 when I could could request request batteries ies , , different different socks or or food food items items from my ny fantastic fantastic support )rt team team . . This This year [due due to to a a rule rule change ie] ] I I had had to be self self- - sufficient ent , , which made made it a totally tally different ant…

Scottish stalwart Pauline Walker has completed her 100th ultramarathon. The 55-year-old and her twin sister Fiona Rennie is a regular on the country’s trail-running scene and are well known for wearing mini kilts over their leggings. Pauline ran her first race in 1994 after taking up running in her mid-20s. Fiona was inspired to take up sport by her sister and has 71 ultras to her name despite time off to combat serious illness. Pauline has represented Britain at the World and European 24-hour championships four times and run a Scottish record for the distance. Both twins have won international bronze medals.…

Runners Against Rubbish plan a relay run on the South West Coast Path, picking up litter along the entire 630 miles in one weekend, 27-29 July – and they want your help! More info at runnersagainstrubbish.org For the first time since 1996, the location of the LAAM has released well ahead of the June event. “I want you to have plenty of time to plan your adventure on the beguiling Outer Hebrides!” said organiser Martin Stone.” Visit www.lamm.co.uk The World Mountain Running Association is seeking to revamp. The sport is considering creating an athlete ranking system, a World Cup and prize money.…

We meander up the winding mountain road until eventually it comes into view: Lac des Bouillouses. At 2000 metres it is the highest lake in the Pyrenees, and sits majestic and beautiful against the crisp alpine sky. We walk across the dam wall with the other (non-running) tourists before we transform ourselves into trail runners. We will hug the lakeside for the first half of the route. From there, the path disappears and we will need to venture inland to loop our way back to the start. The lake-hugging side of the trail is rugged, undulating and uneven under foot. I trip up over loose stones, boulders and tree roots within the first quarter-of-a-mile. I ask my legs (and brain) to switch on, and for the first three to four…

James Edwards I did the Feel the Burns race in Selkirk. Despite a tough course across the snowy hills of the Scottish Borders, it was a fabulous afternoon of running. Knee-deep snow in places forced the organisers to shorten the course from 13.7 to 7.8 miles, with nearly 600m of climbing. Final result: 1hr 31min; 61st out of 195. Haggis pie and soup to finish before the drive home. Jane Holmes I had neck surgery in December following a recurrence of lung cancer, but before starting six weeks of radiotherapy got in a few decent runs. Here I am with our dog Sam in my 2018 #Run1000Miles ruff – it gives me the incentive to keep on keeping on and getting out there on the trails.” Tom Evans I spent…

MEET THE AMBASSADOR Matt Armstrong, 40, has been running a few years now after 20 years out. Joining #Run1000Miles in 2017 pushed him to his biggest-ever running year, so he’s back in 2018 to encourage others. It is a pleasure to be asked to be a #Run1000Miles ambassador for 2018. I first ran a half-marathon in 1993 when I was 16, but for seemingly no reason at all I never really ran again until 2014. I managed to get running again after having both of my anterior cruciate ligaments reconstructed. So if I can do it, you can too! MY TIPS TO MAKE YOUR 1000-MILE BID AMAZING By now you should be well under way with the #Run1000Miles. Ask yourself, “Am I enjoying my running?” If you are, keep doing…

As old school as Billy Whizz may be, you can’t argue with his philosophy: run fast. Maybe the popular Beano character was my inspiration given I read of his antics every week as a lad, I don’t know… I do know that since those days in the late 1970s, speedwork has played a central role in my training, be it for myself (now a mature 54) or for the assorted youngsters I coach. Fortunately, because of the surfaces we prefer to tackle on a regular basis trail runners tend to lean towards this love of speed – even if we don’t realise it! Varying terrain – ascents and descents – along with constantly changing environments, continually work your muscle strength, aerobic capacity as well as other elements such as balance…

Strength training is almost always linked to speed work and well worth the 20 minutes or so you need to speed on it a week to r eap its benefits. As endurance runners, we’re notoriously reluctant to do all that ‘other’ stuff, but when it comes to running faster and generally improving mobility nothing can beat a little at-home training. Here’s some we have found to be really useful over the years – essentially working to improve core strength. Of course, there are many more but it’s also useful to think of some of the running you already do as strength work. Hill training, for instance, is fabulous for working core along with key areas when it comes to mobility – ankle, quads, shoulders. You will also benefit from five…

‘The first section feels surreal. Patrick points to the horizon; a line of antlers are silhouetted against the sky’ What makes Devon a great destination is that there is something for everyone. Charming harbours and award-winning beaches abound, and away from the coast not one but two national parks provide a plethora of fantastic trails you’ll need far more than a two-week holiday to fully explore. If you don’t have a fortnight but want a route that has it all, the Two Moors Way is for you. It follows part of the old coach road from Lynmouth on the north Devon coast to Ivybridge in the south of the county, and links the National Parks of Exmoor and Dartmoor. Tricky doesn’t do this 94-mile route justice. It’s a challenge my…

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. ROBBIE BRITTON GB ultra runner sponsored by TomTom and Profeet www.robbiebritton.co.uk ANNA WHITTAKER Professor of behavioural medicine at University of Birmingham www.sportandfitness.bham.ac.uk DAVID MILLER Blogger, photographer and ultra runner https://dav1dmiller.wordpress.com TIM MORGAN GB international orienteer, former winner of OMM B course furtherfasterhigher.wordpress.com STEVE MILLWARD England cross-country pro and Gloucester Sports manger. www.gloucestersports.com Q Will tablets help me race at altitude? John Armstrong, Orpington A If you are doing a race at a higher than 2500m you definitely need to give some thought to altitude strategy. Ultra-runner Robbie Britton, who lives in the Alps, says: “The best person to ask about running at altitude and…

‘If I have one piece of advice for running mums it would be to defend your training runs from distractions at all costs’ Many mums return to running after having a baby, and some even stronger than before, but the prospect of getting back to race fitness is an especially challenging for mountain runners. New mums need to rebuild their bodies, as well as mileage and familiarity with technical terrain. Their readiness to return after having a baby depends on a host of factors such as the birth, any complications, continence postpartum, antenatal fitness and running history. There is no right time; every mother is different. But when that time comes, here are some tips from the pros on how to get back to the trails. The first and most…

This fabulous, super-useful and super-stylish piece of kit can be yours for just £7.50, but act fast – they’re selling like hot cakes! With one of these ruffs you’ll not only be part of the gang, you’ll be able to spot your fellow TR readers a mile off on the trails. If you haven’t already done so, sign up for #Run1000Miles today. It’s a great goal for 2018 and already has thousands of members who are well on their way to completing the challenge a lifetime. Sign up at www.trailrunningmag.co.uk/Run1000Miles. GET YOURS AT www.trailrunningmag.co.uk/ruff…

Aura range starts from £5 New Bedford-based company Aura is aiming to make running at night safer. All of its outdoor gear is illuminated by LED lights. The product line-up includes a vest, heel clip, waistband, armband and belt for your phone and a slap band for the arm or ankle. Offering around three hours' battery life you can clock up the miles before replacing the batteries. Some of the models also include a handy USB recharge option. The range is waterproof and offers a static and flashing setting so even on the darkest nights you will be noticed. The products are reasonably prices with the phone armband costing £9.99 and the shoe clip £5.99. www.auraactivegear.com…

SCOTT KINABALU SUPERTRAC 320g (Women’s UK 6.5)  www.scott-sports.com £115 The Kinabalu Supertracs are incredibly comfortable, with a wide toe box, lots of cushioning and good protection all the way around the upper. Although they don’t score well for lightness or precision, they really look after your feet, however savage the terrain, and even feel good for stretches of road. With 6mm chevron-shaped lugs across the entire sole, grip is outstanding on all surfaces. The closely spaced tread pattern doesn’t clear heavy mud as well as some on test and they don’t drain particularly fast. An 8mm drop combined with the weight and bulk of these shoes means they do feel a little sluggish at times. VERDICT A beefy shoe with good grip, comfort and protection. DYNAFIT FELINE SL 285g (UK…

Situated just 20 minutes drive from Exeter, Haldon Forest Park covers 3500 acres of mixed woodland with trails fit for every runner. Owned by the Forestry Commission, this is a favourite training ground for the Devon-based five-time Olympian, Jo Pavey, and a great place for honing your mountain biking skills, too. With an abundance of trail routes to explore, easy access, plentiful parking and an on-site café, it is easy to understand its popularity. This route is a good introduction to Haldon and showcases the different areas of the forest as well as the cracking views. A mixture of forest roads and exciting single tracks gives you a taste of the many miles of excellent and very runnable trails. It’s also a great venue for a race – the Wild…

The Wessenden Valley in Marsden is a hidden gem, tucked away in the north of the Dark Peak. Dominated by the four reservoirs of Wessenden Head, Wessenden, Blackley and Butterley, it also provides easy access to the wild Peak District moorlands around Marsden. This route provides easy access for those starting out in running off-road as it follows easy-to-run tracks with straightforward navigation. Don’t forget to look up as you run along the water catchment above the valley and if you’re lucky you might see the deer at Wessenden Lodge. While the route starts with a challenging uphill run you know you can look forward to a nice easy second half back down the valley. If this isn’t challenging enough look out for the monthly King of the Hill time…

Separated from mainland Wales by the Menai Straight, Anglesey has a character and history all of its own. This figure-of-eight run from the village of Cemaes on the island’s north coast takes in many fascinating sights, both natural and man-made. Starting with a section of the 124-mile Anglesey coast path there are fine views and plenty of wildlife to spot; completing the circumnavigation is a popular self-supported challenge or one you can undertake in three days in the Ring O’ Fire race. Towards the eastern end of the run you’ll find evidence of the area’s mining history. Parys Mountain, a copper mine established in the Bronze Age, reached its peak in the late 1700s and dominated the world’s copper market. The western end of the route skirts the perimeter fencing…

A trail run into remote Sandwood Bay in the north-west Highlands will linger long in the memory. The route begins across peatland, a natural carbon store and an important breeding ground for the Greenshank and Golden Plover. Keep an eye out for the weathered gate posts and abandoned Sandwood farmhouse, evidence of former habitation. As you descend through marram grass-covered sand dunes to the beach note the impressive sea stack Am Buachaille. At the beach we urge you to ‘take three for the sea’ – collect three pieces of marine litter to carry home, aiding the John Muir Trusts ongoing conservation of this special landscape. We recommend returning via rough ground along the cliff line to maintain the coastal views longer, then head inland and cross the high point at…

Race organisers started to realise a few years ago that a mere 26.2 miles is not enough of a challenge for some runners. That’s why we've started to add a good few ultra races in our guide this issue. Highlights include the 48-mile Butcombe Trail, the 97-mile Devil’s Challenge, the North Downs Way 50, Lakeland 100 and Hardmoors 160. As someone who is most at home over the marathon distance, I cannot begin to contemplate running 160 miles in one go so I have the utmost respect for those who do! Thankfully, there are plenty of shorter options, so you don’t have to be an ultra runner to experience the joys of competing on the trails. So sign up for a race today and know that there’s no shame if…

18 November 2017 As you breathe the pure mountain air and look across the Himalayan foothills, you can’t help but feel invigorated by the surroundings of the Nepal Marathon. The untouched scenery of the breathtaking Shivapuri National Park boasts tranquil woodland, abundant wildlife and, of course, the world’s highest mountain range. Being here is a far cry from most daily routines, and this event is a fresh and exhilarating challenge for even the most seasoned of trail runners. The Nepal International Marathon is one that unites everyone behind a good cause. As race founder Nick Kershaw explains: “Running has a power that transcends mere exercise. Our goal is to unleash this power to tackle the major issues facing the world today and empower all our participants.” Runners fundraise to support…

ELLIE ROSS Ellie takes us coast to coast on a classic route that everyone should run, p46 ANDY BLOW As an Ironman top 10 finisher Andy knows a thing or two about sweating, p52 JOHN BREWER Professor of Sports Science, John has advice to help you run quicker, p38 JOHN SHEPHERD One of the UK’s best coaches, read John’s tips on how to up your agility, p70 DR KERI WALLACE Returning to your best after childbirth is possible, as Keri explains, p72 JEN & SIM BENSON The authors of Wild Running reveal their top 10 trail routes this issue, p93 /trailrunningmag @trailrunningmag /trailrunningmag tr@bauermedia.co.uk…

What? The AIP diet is a much stricter version of the classic paleo diet, designed to relieve symptoms of autoimmune disorders, like gut inflammation. How? Followers avoid foods that have an inflammatory effect, such as meat, fish, vegetables, green tea and non-seed herbs like basil and mint. Dairy foods and processed goods are also off the menu. Why? The AIP diet stems from the ‘leaky gut’ theory – AKA altered intestinal permeability – which is the hypothesis that small holes in the gut cause food to leak into the body, sending the immune system into overdrive, attacking body cells in error. As such, the diet prioritises nutrient-rich foods and avoids inflammatory ones, such as sugar, refined flour and artificial additives, in order to help the gut ‘heal’. We remain sceptical…

RICHER RUNNERS ARE MORE SEDENTARY OVERALL Running may be a sport for all, regardless of finances, but a new study has highlighted the difference in overall activity levels between higher income athletes and those earning less. More than 5000 adults were surveyed, revealing richer individuals engaged in 9.3 fewer minutes of light intensity activity, spent 11.8 more minutes being sedentary a day outside of sports and, crucially, were 1.6 times more likely to meet exercise guidelines for a two-day period – earning them the tag ‘weekend warrior’. 7-9 HOURS SLEEP IS BEST FOR HEALTH Shocking research from the University of Leeds has revealed that people who sleep for six hours or fewer a night measured 3cm more around the waist than those getting nine hours shut-eye. Not only does a…

Evans named in strong GB team for Trail World Champs in Spain Tom Evans, who burst on to the scene with his eye-opening third at the 2017 Marathon des Sables, has been named in Great Britain’s team for May’s IAU Trail World Championships in Penyagolosa, Spain. “Last year was crazy!” Evans told TR . “I am so thankful to have been given the opportunity to race for Team GB. It’s been a lifelong ambition and I can’t wait to get to the start line.” Evans joins stalwarts Tom Owens and Andy Symonds, plus Jon Albon, Ryan Smith and Rob Sinclair. In the women’s team, Sally Fawcett was picked for the fourth time in a row, while newcomers Holly Page and Rachael Campbell join the experienced Beth Pascall, Katie Kaars Sijpesteijn…

WATCH IT! Lakeland 100 winner Mike Jones has launched the Ultra-Trail Snowdonia, which incorporates two Alpine-style races over 50 and 100 miles in May. www.apexrunning.co LEARN IT! The Run Coed y Brenin Ultra Weekend on 14-15 April this year features Ricky Lightfoot, Damian Hall, Katie Kaars Sijpesteijn and Casper Kaars Sijpesteijn. More at www.runcoedybrenin.com GO TO IT! Keswick Mountain Festival on 8-10 June has Chrissie Wellington among the speakers, music from Melanie C and numerous sporting events. For more info visit www.keswickmountainfestival.co.uk READ IT! Steve Chilton’s new book, Running Hard: The Story Of A Rivalry, charts the 1983 fell running season and the epic duel that took place between Kenny Stuart and John Wild. GO TO IT! The third Love Trails Festival takes place on 13-15 July on the Gower…

Race disqualifications have become regrettably de rigueur of late. Patrick Wills was DQed after being the second to cross the line at America’s Rocky Raccoon 100. An extraordinarily fast third lap and no record of him arriving at two aid stations raised the alarm. After crossing the Hong Kong 100 finish line first, Jing Liang (China) was disqualified for grabbing and discarding a hiker’s water bottle during the race. Second finisher Min Qi (China) was awarded the win in 9:28:36, beating François D’Haene’s previous record. In Australia, Mark Robson was disqualified from the Australia Day Ultra race after missing timing mat splits suggested that he may have cut the course.…

Each day the paths through London’s Hyde Park are criss-crossed by tens of thousands of commuters, tourists, sightseers and locals for a multitude of reasons. Among them are urban trail runners, seeking an escape from the congestion and pollution of the city’s highways. It’s a chance to reap the rewards of running over grassland, through the trees and among wildlife, or time to perfect training ahead of an event. We caught up with a few… THE SOCIALISER… Laila Dupuy, 40 08:30 App creator and Laila combines her pre-run stretch by Bayswater Gate with a quick interview. “I run here around four times a week, anytime from 8am onwards. I love the trees and that it feels safe. It’s a break from work and a chance to socialise too. I’m running…

Tough love The picture above is me slogging it out on the Helvellyn Trail Challenge last October. You might think it doesn't look much fun, but you’d be wrong. Yes, it was a cold, wet and overcast day but the atmosphere was superb and despite last-minute changes due to heavy rain making parking in Jenkins Field impossible, the organisers, marshals and all the support team did a great job. On the run itself the conditions were treacherous in places and we were running on narrow paths that had become streams, which in places were joined by torrents of water gushing down the hill. These concealed rocks and potholes waiting to twist the unsuspecting ankle. Despite the low cloud and sometimes driving rain, we were treated to magical views across the…

1 SIGN UP ONLINE Visit www.trailrunningmag.co.uk/Run1000Miles to register. It’s quick and easy, and while you’re online visit www.trailrunningmag.co.uk/ruff. There you can get yourself an amazing ruff for just £7.50. When you get it, send us a selfie! 2 DO A PLEDGE Fill in the pledge that you can find online at www.trailrunningmag.co.uk/Run1000Miles. It’s an easy way 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 that you’ll find on the Trail Running website. It’s a great way to chart your progress. 5 GET SOCIAL Tag your social media posts with #Run1000Miles and we’ll use a…

Outside , the American outdoors magazine, summed up why we should devote time every week to strength work if we want to increase our speed. “Lift weights, don’t die!” it proclaimed. Let us explain… Maintaining strength is vital – especially for older runners. There is a direct correlation between dynamic strength and speed of movement; you need powerful muscles to run quickly. However, muscle power peaks at around 25 and declines by as much as 25% by the time you’re 65, unless you do something about it. There’s plenty of research that says a decent training programme can reduce the biological age of your oxygen-transporting system by as much as 20 years, so that 65-year-old athlete could have the lung capacity of a someone around 45. The programme must contain…

The Historical Way is a 140-mile trail in south-west Portugal that travels through the Alentejo and Vicentina Coast National Park. The park consists of 68 miles of wild coastline and more than 75 thousand hectares of protected area. It encompasses the only coastal area of the Algarve which is truly wild, away from the hustle and bustle of the tourist towns of the south coast. Further inland, you find authentic rural life, with farmland and cork forests for as far as the eye can see. Comprising many diverse habitats, it’s largely accepted as being one of the best trails in Europe. The Historical Way route is split into manageable 11- to 15-mile sections, most of which end at some sort of settlement that offers an opportunity to restock on food…

“Precision Hydration tested my and told me that I lose 1044mg of sodium per litre of sweat, making me a moderately salty sweater. If like me your races last 1-2 hours, this is what you should do.” BEFORE THE RUN Preload with a strong electrolyte drink before a race or training session. This is key to getting the best performance. WHAT TO DO • Drink 1 x PH 1500 dissolved in 500ml (16oz) of water a few hours before you start.• Finish your drink at least 45 minutes before you set off to give your body time to fully absorb what it needs and pee out any excess.• Drink the PH 1500 in the water you’d have drunk anyway to ensure you don’t overdo it.• Drink just this amount and…

Kilian Jornet runs at incredible speeds over terrain that we mere mortals would need to walk or even crawl across. He has the ability of a mountain goat to stick to ascents and descents, with unbelievable agility and seemingly superhuman endurance. So how can we develop this skill of skipping, gliding and even dancing across trails with ease? Although it’s less common in running, participants in numerous sports do agility training. For example, we’ve all seen images of rugby and football players skipping around cones and doing fast-feet drills through floor ladders. You might not see many parallels between a rugby player being able to side-step to beat an opponent and a trail runner descending across loose scree – but think again. Both the rugby player and runner have to…

1 PELVIC FLOOR EXERCISES (KEGELS) Start these as early as possible (indeed to do them through the pregnancy) as this will form the basis of your muscular stability and protect/assist with any continence issues. Lie on your back, suck in tummy muscles and squeeze ‘up’ the pelvic floor. Once you are proficient in these and you don’t have any ongoing signs of diastasis recti these can be progressed to more crunch-type exercises. Pelvic tilts Breathe in and tighten pelvic muscles. Now gently tip the pelvis towards the chest so small of back is pressed against the floor. Hold for 5sec. Repeat 10 times. Alternative heel lifts Squeeze your pelvic floor and suck in tummy muscles and then lift one leg off the floor. Hold for up to five seconds, slowly…

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 LARKINS Stopping short of drinking from puddles editor Paul has been testing the Katadyn BeFree filter bottle, p79. TOM STAGGS Tom has been out and about hunting down and reviewing the lastest run-friendly products, p78. JULIE BROWN This issue gear editor Julie has headed for the hills to round-up the best kit for the ultimate day out, p80. JEN AND SIM BENSON Authors of Wild Running, married couple Jen and Sim put the market's grippiest shoes to the test, p86. GOOD FOR THE SOLE Sole footbed £40 per pair Orthopaedic footwear specialist SOLE has collaborated with ultramarathon legend Dean…

Raidlight Hyperlight £190 Raidlight has launched a new race jacket for 2018. The Hyperlight name seems fitting, too, with the medium size weighing just 115g. It is fully waterproof and race cut for a close yet unrestricted fit. Features include a transparent watch window, thumb loops, and an elasticated hood with stiffened visor. It also has a tab on the chin to avoid rubbing, reflective prints and packs away into a handy pocket-sized pouch. All this for a reasonable £190. https://uk.raidlight.com STRAP SAFE Silicone shoulder protection allows for protection when carrying a back pack.…

The South Downs National Park covers some 628 square miles of chalk downland, stretching from coastal Eastbourne in the east to Winchester in the west. The South Downs Way is the only National Trail that lies wholly within a national park, stretching 100 miles along the escarpment. It is both a footpath and a bridleway, and has been used by travellers and traders for millennia. The route is a popular running, walking and mountain biking challenge with plenty of competitive single traverse and there-and-back records. Not surprisingly several races are held on the trail each year including the Centurion Running SDW100 and the 53-mile Threshold Sports Race to the King, both in June. This logistically straightforward route completes the western end of the South Downs Way, linking the train stations…

DAY1 START: EDALE STATION A challenging run starting and finishing from Edale train station. This varied route takes you across open moorland, up rocky gullies and along perfect ridge lines. There’s an optional detour off the main path to summit Kinder Scout, a navigational challenge to cross the boggy summit plain but a route that takes you to he highest point in the Peak District. Crowden Clough is a fun scramble but can be avoided by staying on the path. From the top there’s a section of the Pennine Way National Trail from Kinder Downfall, providing boulder-hopping and technical trail running. The final stretch takes you past Mam Tor, with its fine views out across the National Park, and along to the summit of Lose Hill. Jen and Sim Benson…

Rising in the eastern fells of the Lake District, Fairfield is a mountain with a divided character. As Alfred Wainwright himself noted: “From the south it appears as a great horseshoe of grassy slopes below a consistently high skyline... but lacking those dramatic qualities that appeal most to the lover of hills. But on the north side the Fairfield range is magnificent: here are dark precipices, long fans of scree... desolate combes and deep valleys.” The Fairfield Horseshoe is a classic walking and fell running route, taking in eight Wainwrights, including Great Rigg (766m), Fairfield (873m) and Heart Crag (822m). It’s a hard but rewarding run on absorbing terrain and easy to navigate, although the summit plateau can be tricky in poor visibility. First run in 1966, the Fairfield Horseshoe…

Our good friends at Montane really do eat, breathe and run the active outdoor lifestyle. They encourage all their employees, athletes and ambassadors to be as healthy and fit as they can be, and they support and enable them in their individual goals and fitness activities. So it’s no surprise that they jumped at the chance of supporting of our #Run1000Miles campaign, which aims to get our readers out on the trails and challenging themselves to run at least 1000 miles over the course of this year. Like us, they want as many people hitting that golden goal in 2018, and to help you on your way they are giving away one VIA Trail Series running pack to a lucky Trail Running reader. Which one will you choose? Designed on…

Bumpy trails at the weekend followed by five days sat in the office can easily result in a sore back but there is, allegedly, a new miracle cure on offer. Pioneered by Sapienza University in Italy, a minimally invasive treatment uses image-guided radio frequency to deliver electrical energy to a bulging disk or nerve root. The researchers are claiming a success rate of 81% so far, with some patients cured of pain and back to normal activities within a day! “Protein intake below 1g/kg body weight per day may negatively affect functional muscle strength in very old people (especially women). So important to consume protein foods and perform resistance exercise from 50+.” Claire Baisley RNutr, Registered Nutritionist, @ClaireBaisley…

BUILD YOUR BRAIN It can be difficult to convince yourself that lacing up your running shoes is a good idea when it’s frosty outside, but the extra effort will be repaid in more than physical gains. A new Australian study published in the journal Neurolmage found that aerobic exercise can improve memory function and boost brain size, particularly as we age. Keep those extra benefits in mind as you debate braving the trails. REMEMBER TO HIIT The physical benefits of high-intensity interval training (HIIT) are well established, but research from McMahon University has suggested that the workout structure holds significant benefits for our memory, too. Not only did participants in this six-week study see improvements in their ‘high-interference memory’ (the type affected by Alzheimer’s and dementia) but they experienced increases…

Scott Running athlete Dave Stevens will try to set a Fastest Known Time for the 268-mile Pennine Way National Trail. Mike Hartley’s record of two days, 17:20:15 has stood since 1989, but Dave is hoping to topple that in this May’s event. “I’m a natural adventurer and thrill-seeker, always challenging the perception of personal capability, always pushing the boundaries of expectation,” says Dave. “It came to my attention that there was the potential to train for something so incredible that most people would write it off upon hearing the words ‘268 miles’.” He said confidently: “This will have a positive outcome.” We’re hoping it does, Dave! For more information and to track Dave’s progress visit www.268miles.co.uk…

Thirty-three years ago, long before sports science, GPS and hi-tech shoes, when elite athletes had full-time jobs and runners operated off sheer guts rather than following pacemakers, Welshman Steve Jones set a British marathon record that evaded even Mo Farah on his debut. He is one of the least-heralded British sporting greats, but his mark of 2:07:13 means he is still the fastest Brit over 26.2 miles. It was off the road, however, where his success was built and this is the bedrock of his philosophy now as a coach. We spoke to one of the unsung heroes of distance running on a recent trip from his current home in Boulder, Colorado, back to Wales. “Cross-country was always my background,” says Jones. “Wherever I’ve lived it’s been close to the…

I'll forgive the treacherous paths and mud bath RSPB Aire Valley this morning, as the sun was shining and it was so still. Angela Hennessy Whoop! 5km in 32min – not bad for a lurgy-filled asthmatic! Sarah Read Glad of the #Run1000miles ruff this morning. 14km this morning including 4km on the slippy-slidey Oxford Canal towpath! Sean Loddick Check out my run on Strava. It’s great to find a bench to sit on after a morning outing. iRunSmartPhil Last night's little route. Steph Ferry Usual run with my Friday running buddy. He's so good to run with. We just push the miles out. Daniel Davey RUFF STUFF How do you wear your #Run1000Miles ruff? Share your photos on social media using the #Run1000Miles hashtag. Join our Facebook group at www.facebook.com/groups/Run1000Miles…

A post on Facebook asking for ideas on what makes the best speed training session produced literally hundreds of replies. There are some great ideas out there, so it’s no wonder races are very competitive these days. Here’s a selection of what caught our eye – take a look and then, like any good recipe, fine-tune it to make it suit your own needs. “An 800m Negative Nelly. The idea is each 800m repetition gets gradually quicker than the previous repetition. I start with a gentle one-mile warm-up then 6x800m with 2min recovery between each repetition. I finish with a gentle 1-mile cool-down. The session can be tailored to your level by either decreasing/increasing the repetitions or recovery. I would suggest a maximum of 10 reps and a minimum of…

My holiday started by scrabbling about on a wind-battered beach, searching for the perfect pebble. I am at St Bees Head, with the Irish Sea crashing in front of me, looking for the ideal stone to carry on my run from one coast of England to the other. It’s a tradition kept alive by walkers tackling the Coast to Coast, a 192-mile route devised by British fell walker Alfred Wainwright in 1973. The route starts at St Bees Head in Cumbria, passing through the Lake District, Yorkshire Dales and North York Moors, and ending at Robin Hood’s Bay on the North Sea coast. ‘Wearing light trail shoes and small packs we leap along the tracks, splashing through streams and clambering over stiles with ease’ Though this trail has long been…

Sun, sea and sand are not for everyone. If you prefer a more temperate trip, stay at home and head for one of Britain’s wondrous woods. Here the Woodland Trust’s Andy Bond lists his favourite forest trails. 1 GREAT KNOTT WOOD, CUMBRIA For centuries, Great Knott Wood near Newby Bridge has been a working wood, providing oak bark for the tanning trade, charcoal for iron and gunpowder productions, something that continues to this day. The ancient woodland on the south-west shore of Lake Windermere within the Lake District, covers more than 40 hectares of sloping ground. Plan your run A 5.5-mile run takes in the beautiful village of Finsthwaite and a circuit around High Dam. 2 KINGS WOOD, CORNWALL Kings Wood is ancient and atmospheric, set on the steep sides…

START Chamonix (Le Tour) FINISH Zermatt DISTANCE 55 miles TOTAL ASCENT 6000m THE ROUTE • Chamonix to Champex 14 miles, 2127m ascent, 2156m descent• Mauvoisin to Chanrion 8 miles, 872m ascent, 255m descent• Chanrion to Bertol 16 miles, 1955m ascent, 1127m descent• Bertol to Zermatt 16 miles, 1033m ascent, 2645m descent HOW TO DO IT YOURSELF It’s not recommend to strike out to run the Glacier Haute Route without previous experience on the route, knowledge of glacier travel, solid companions, and stable conditions. Best to go with a guide. WHERE TO STAY There are various cabanes (or huts) along the way where you can eat and overnight. Make and confirm reservations in advance. HOW TO PREPARE Study the route. Understand your options and be prepared to change your plan. A…

FLOOR LADDERS These are cheap and easy to find from a sports store. All the big brands do them and they’re a great bit of kit for sharpening your agility. EXAMPLES OF LADDER DRILLS 1 Run through with high knees, hitting every gap. Run through with low knees, hitting every gap. 2 Run through stepping sideways, each foot in each gap. Right and left leg to the outside on reps. 3 Perform lateral hops, turn and sprint 10m (outside leg to the direction of hop and change legs), lateral hops hitting each gap and hopping leg to the outside in the direction of hop. Repeat right and left. Hop through gaps and sprint 10m at the end. 4 Straight-leg jumps into each gap. Power up from the ankles. Sideways double-leg…

t’s just a few weeks now till the clocks go forward (in fact by the time you read this they may have already!). So there’s no excuse not to get out on the hills for longer. Essentially all you really need for a good run is not much more a nice pair of shoes and a bit of breathable kit, but if you’re planning something more ambitious we’ve taken a look at this selection of amazing, snuggly-good gear to make a foray into the mountains the perfect outdoor day. First we have great equipment to get you ready for what lies ahead, then there’s top kit to run in, and finally we’ve got some amazing apparel to relax in afterwards. What follows on the next four pages is the kit…

INOV-8 DRY BAG, £12-£18 These bags are great for keeping your wet, muddy kit separate from your clean stuff. Built to be tough, this one has a super-lightweight liner with taped seams to keep the contents dry and protected. The roll-top with side-buckle release makes the bag quick and easy to open and close again. Available in 5-, 15- and 25-litre versions. www.inov-8.com FINDRA CABLE KNIT BOBBLE BEANIE, £30 Handmade in Scotland, this hat will keep you warm whatever the weather. Made from a soft and chunky wool mix, the colourful hat, is topped by a large pompom and has a fleece lining to keep ears snug. Available in a variety of colours in women's fit only. www.findra.co.uk SNUGPAK SJ12, £180 The Snug is a super cosy, super warm jacket,…

This is a magical time of year in the great outdoors. Everything’s unfurling, stretching to bathe in the growing sunlight after a long season of darkness and hibernation. Bright greens return to the winter-worn land and snowy tops start to recede from the hills. For runners it really is the light at the end of the long tunnel of a puddle-jumping, mud-wading, headtorch-wearing winter, a time when all those hard-fought miles feel well worth the effort. Cold weather running has its own unique set of joys, but spring brings with it easier access to a greater variety of trails, along with more time to do it. So, whether you’re putting in the final miles of your marathon training, getting into triple figures in your quest to #Run1000Miles, or setting your…

Dinton Pastures covers 450 acres of country park, lakes, woodland, rivers and meadows within easy reach of Reading, Wokingham and Maidenhead. It’s perfect for any running adventure but particularly good for buggy running as the path around the lakes is mostly flat with a hard surface and enough width for two buggies to run side by side. The trail offers views over the lake where there are often boats, canoes and wildlife to interest both you and your passengers. The other beauty of this spot is that you can do two loops and then head to the playground, which is huge and great fun so you can tire the kids out, while you refuel at the café. Note, though, that parking is £1.20 an hour so can mount up. ■…

DAY2 START: CROWDEN Crowden lies right on the northern edge of the Peak District and running around the moors here is just magical. This may be Britain’s most visited National Park but this route has a really wild feel to it and you can find absolute solitude at times. It’s a mix of reservoirs, rocky outcrops and wild moors with a variety of path types including sections of the Pennine Way, lakeside trails and single-track across the high moor. A head for heights will help as you’ll also find yourself running along the edge of some spectacular rocky outcrops. ■ Jon Burdon www.facebook.com/groups/wherehaveyoubeentrailrunning HOW TO DO IT GET THERE Trains run to Edale, the start of route 4. The National Express coach 350 from either Manchester or Sheffield will take…

The waymarked trail that stretches the length of the beautiful and remote Mull of Galloway happens to be almost a perfect marathon length, although if you feel like doing even more you can extend the route from Stranraer to Glenapp. The start is from the lighthouse at the most southerly-most tip of mainland Scotland and the run heads north from here. Expect stunning sea views and you’re almost guaranteed some seals but probably not many people. You can take a bus from Stranraer to Drummore, which is on the trail about 5 miles from the Mull of Galloway, a short taxi ride or some extra mileage on the legs. If you’d prefer to run this as a race the Rotary Club of Stranraer organises a popular marathon or 10-mile race…