Innholdsfortegnelse for August - September 2018 i Trail Running

SOMETIMES things have a way of falling into place. For this issue I was lucky enough to run with Formula 1 ace Mark Webber to chat to him about his new clothing range, Aussie Grit (Gear Change, p58). This guy certainly has a few stories to tell, which got me thinking. Our trails often have fascinating tales associated with them, which is why we sent Paul Halford to cruise along the banks of London’s Regent’s Canal for the feature on p48. Transport history, the industrial revolution, modern day architecture – it had it all and more. We also explore the Heart of Wales train line – another run with plenty to get you talking about – and finally, we headed out along a smuggler’s route made into the wonderful novel…

Love them or loathe them, fitness trackers are feeding us plenty of interesting data. A study in the Journal of Epidemiology & Community Health looked at more than 1500 runners from USA, Netherlands and England – both their self-reported activity and their wrist-accelerometer stats. It showed 60% of the Americans surveyed were “inactive”, as against 42% of the Dutch and just under a third of the English. However, the paper from the University of South California found that Americans were much more likely to call themselves either “very active” or “inactive” as opposed to their Dutch and English counterparts, who were more likely to rate themselves in the middle.…

1890s Spyridon Louis, the first Olympic marathon champion in 1896, took a glass of cognac 10km before the end of the race. Whisky or brandy was commonly drunk during the early editions of the Boston Marathon. A water station of sorts emerged for the 1904 Olympic marathon. 1900s Harry Andrews, coach of middle-distance legend Alf Shrubb, did not include much on hydration in his 1911 book Training – in fact, there was nothing on drinking during training or races. However, for breakfast he prescribed “half to three quarters of a pint of weak tea, cocoa or chocolate”. Then after morning training it was “a glass of water or milk and soda”. That was for teetotalers. For moderate drinkers he recommended “nothing before breakfast” then, after training…

Tom Hollins has become the first person known to have run a (supported) solo Double Bob Graham. The 2017 Spine Race winner Hollins was initially attempting to beat Nicky Spinks’ record of 45hr 30min for the 132-mile, 84-peak Lakeland challenge, but after completing a first circuit in 24hr 10min the Yorkshireman realised that wasn’t likely. “I sat in a camper in Keswick feeling dejected and humiliated,” he told TR . “But my friends had come a long way to support me and I didn’t want to let them down, so I set off again.” “My daughter Violet learned I wouldn’t get a medal for what I was doing, so she made me one out of a milk bottle top and string. The thought of it really kept me going and…

WATCH IT! The new short film series Run Wild explores the culture of running and music, with UTMB winner Rory Bosio and Knox Robinson. jaybirdsport.com/en-gb/run-wild.html HEAR IT! Caroline McKay’s Mountains & Minds podcast meets “those who’ve been through a life-changing endurance event or challenge.” www.ofmountainsandminds.com JOIN IN! On its 40th birthday, the South West Coast Path’s 40for40 campaign is aiming to raise £40,000 by October to protect the 630-mile path for the future. Get involved at southwestcoastpath.org.uk READ IT! In his new book The Mountains Are Calling: Running in the High Places of Scotland, Jonny Muir explores the history and culture of hill running in Scotland. sandstonepress.com BOOK IT! The National Trust’s South West Outdoor Festival returns for a third year on 5-7 October. Three days of inspiring talks, trail…

A 36-year-old runner has died while supporting a Bob Graham Round attempt, after becoming separated from his running partner while descending Red Pike. Three Mountain Rescue Teams and 100 volunteers were involved in the rescue attempt. Dave Stevens abandoned his Pennine Way FKT attempt 160 miles into the 268-mile challenge. “I wasn’t able to make a logical or safe decision so had to abandon for safety reasons,” he said, pledging to try again next year. Legendary ultra-runner Bruce Tulloh has passed away aged 82. Tulloh was known for running barefoot, but wore shoes when he set a record for running across America in 64 days 22hr.…

Finlay Nelson I’ve just returned from the Mustang Trail Race in Nepal – an 8-day race covering 170km with more than 10,000m of ascent. A great way to celebrate my 59th birthday. This was my first multi-day stage race, first time running at altitude and first time in Nepal. The picture was taken as I reached a 4000m pass with the Annapurna range behind. Steve Skidmore I'm a registered blind runner who completed the Butcombe 50. When the path is clear along with my guide, Anna, I can take in the tranquility of the outdoors. There's nothing better than when the sound of traffic fades away. Ultra-runners may be a breed of their own, but while running off-road I can experience the same pleasures as any runner. Brendan Rendall On…

We've teamed up with footwear giants Scarpa to give away a his and hers prize that will set the winners up for many great weekends on the trails. A men’s and a women’s winner will each receive a pair of Neutron 2 shoes – great for moving at pace off-road. And that's not all, both winners will also win a pair of Scarpa’s new Highball shoes – an everday, all-action trainer that's as good in the gym as it is in the hills. Check out full details of both shoes below, then enter at the website address at the bottom of the page. Good luck! NEUTRON 2 Suitable for sky running and trail competition, the Neutron 2 has a new last that allows more comfort and space around the toe…

WHO IS MICHAEL ELLIS? Michael Ellis is a keen runner and walker, and together with spaniel Owen has explored the mountains and coast of most of North Wales. His weekends involve organising and running canicross races for Canicross Clwyd. Then giving the dog a good wash. A chorus of barks pierce the early morning air. As the marshall counts down to the start of the race the noise rises to fever pitch and the atmosphere is febrile. Then they’re off! This is like no ordinary trail race. Men and women catapult from the line with even more force than normal. They have a secret bit of kit aiding their speed. Not the latest racing shoe nor energy drink. These runners rocket away from the line dragged by a frenzy of…

We started from scratch, a plain sheet of paper. Our design principles were focussed on delivering durability and comfort, both of which are vital when training outdoors. We wanted our garments to be as comfortable at the end of the run as at the start. So we needed the right fabric. Understanding fabrics is harder than it looks. We needed the fabric to be light, moisture wicking and fast to dry, yet also durable. We worked with mills to test the fabrics before we found the right combination. Fabric terminology and the benefits claimed can be misleading, so it required us to test the garment ourselves to ensure it delivered. Wear testing was crucial and the best ‘test lab’ is out in nature. Our testers – me included – ran…

Try these during a mid-run break or at the end of your session. Hold on to a support – a boulder, wall or tree trunk – at roughly elbow height. Remember to keep your stomach lifted up, your shoulders down and your back tall throughout. Exercise both sides – turn around and hold your support with the other arm. PLIES AND RISES (bend, straighten and rise) What is it? It’s all about knees over toes. The knee is a hinge. It can stray out of alignment, as can ankles. Common in most sports, incorrect alignment is an injury waiting to happen. The plié is used in ballet as a warm-up at the start of every class, but is also a vital training tool – every jump the dancer performs will…

The Achilles tendon is the largest one in your body. It links the bones of your heel to your calf muscles. And when it is damaged, the amount of pain it generates is certainly proportionate to its size! Achilles injuries can feel mildly tender to excruciatingly sore. However, more often than not it’s not the damage that’s the real issue, rather it’s how you deal with it. Get the recovery process right and you’ll be back on the trails within a few weeks; get it wrong and that niggle stays with you for much longer than it should. Achilles injuries can cause plenty of grief for runners and are particularly prone to returning after apparently clearing up. They are often prevalent in trail runners because softer ground can cause more…

Ultimate Performance Tape £12 Suffering from muscle, ligament and tendon pain? Ultimate Performance has released advanced kinesiology tape designed to support you by reducing pain and tension. It’s elastic, thin and smooth making it easy to apply when you need it most; plus it's adhesive, dries fast, lasts seven days, is shower-resistant and fits nicely in your kit bag. The use of tape has grown rapidly in the past four or five years, especially at the highest level. The key is to use it correctly, but when applied offers structural or muscle support; the theory is that it helps correct postural problems while increasing blood flow and lymphatic drainage. The tape actually lifts the skin to create a small space between the muscle and dermis layers. That space takes the…

SALOMON SENSE RIDE 300g (UK 10.5) salomon.com £110 These shoes are comfortable from the off. Anyone used to Salomon shoes will have already taken into account the need to buy half a size larger than normal, and the fit is very good throughout the foot once this is factored in. The ride is comfortable with a good spring to it that, when combined with good flexibility, adds to a responsive ride – including for faster running. The grip is good on most terrain – although not so much for the mud – and adds to the feeling that this shoe can cope with a wide range of trails. The 8mm heel drop is easy to get used to and helps make the Sense Ride comfortable with pace work. VERDICT Comfortable and…

DISTANCE ASCENT TIME DIFFICULTY Nestled on Devon’s south coast, the 1920s country retreat of Coleton Fishacre has an exotic garden that leads down a steep valley to the sea. The run then takes in dramatic coastal scenery and wildlife, tough terrain and interesting cultural history. The full run follows the edge of the estate and a dramatic section of the South West Coast Path, or a shorter loop heads steeply up through the gardens (paid entry or Trust members only). It’s a great place to run year round, but in spring and summer it’s ablaze with flowers. Be warned, though, it can get rather muddy in winter. Coleton Camp car park has a donation box should you wish to support the maintenance of the local trails. • Ranger: Tim Bumby…

DISTANCE ASCENT TIME DIFFICULTY Longshaw, in the heart of the Peak District, is a runner’s paradise, with many inviting trails winding through ancient woods, across open moor and through farmland. This run showcases both the natural and archeologically important sites on the estate as well as the work that the rangers are doing to help preserve and enhance the local countryside. It’s a fascinating and diverse landscape, creating a species-rich environment; look out for curlews, skylarks and pied flycatchers that are particularly successful here. At the southern end of the run lies an area of flower-rich hay meadow and a Bronze Age funerary cairn in the Sheffield Plantation. ■ Ranger: Rachel Bennett www.nationaltrust.org.uk/longshaw-ranger-run MEET THE RANGER Longshaw Lead Ranger Rachel Bennett manages the team of five rangers who look after…

DISTANCE ASCENT TIME DIFFICULTY A major coal mine dominated this area from the 1870s until it closed in 1968 leaving behind a derelict, industrialised landscape. In 1992 the regeneration of the area began, and the transformation over the last 26 years is incredible to see. The area is now rich in wildlife and the new Sand Martin colony at the southern end of the loop is a particular success story. There’s a wonderful abundance of wildflowers here too: look out for various species of wild orchid growing in the meadows. This short but interesting and enjoyable run takes in a full lap of Whitburn Coastal Park Nature Reserve. Local Ranger Stephen Fortune suggests running it in both directions – you’ll be surprised how much more you see. If you’re after…

DISTANCE ASCENT TIME DIFFICULTY This varied run follows the Wales Coast Path alongside Rhossili Down and then back over the golden, three-mile stretch of the beach, with the second half looping out towards the dramatic headland at Worms Head. The fields in this area are one of the best examples of the traditional open-strip field farming system in the country. National Trust Rangers here are increasing farmland biodiversity by sowing wildlife-friendly crops and hay meadows, creating a perfect habitat for arable plants, birds and pollinators. • Ranger: Alison Carey www.nationaltrust.org.uk/rhossili-ranger-run MEET THE EXPERT Alison Carey is a National Trust membership and visitor welcome supervisor. She spends her summers welcoming visitors to Rhossili and her winters promoting conservation work across other properties and events. A keen trail runner, she particularly loves…

CERI REES A light bulb moment led Ceri to create a fell running camp just for women, p26. SEAN McFARLANE Follow Sean as he makes his way across the challenging Cowal Way, p38. MICHAEL ELLIS Michael tells all about the sport for dog-lovers. It’s furry, fast fun, p54. CLAIRE MAXTED Plenty of us fancy tackling the OMM, so here’s some useful tips to help, p64. DAMIAN HALL The UTMB requires a special type of crazy. Damian’s finished 12th. Here’s how, p74. JEN & SIM BENSON Explore amazing routes through National Trust properties, p93. /trailrunningmag @trailrunningmag /trailrunningmag tr@bauermedia.co.uk…

What? Genetic testing maps your DNA to reveal enormous detail about your physical make-up. How? DNA is taken via a swab of your saliva, which can be prepared at home and then sent to testing labs in the post. Why? Scientists are beginning to understand plenty about how our DNA affects many aspects of our lives, such as how we metabolise nutrients, react to different types of exercise, how quickly we recover and how injury-prone we are. Companies such as DNAFit claim to be able to offer you a tailored nutrition or training programme – because there is no such thing as the perfect ‘one size fits all’ structure. DNAFit has already started working with top football clubs, and former world 800m bronze medallist Brit Jennifer Meadows is one runner…

We all know that a healthy lifestyle affects longevity, but scientists from the Harvard School of Public Health have now proved it. Researchers found that keeping just five key habits can keep the grim reaper at bay for a massive 14 years. The magic five are: don’t smoke; watch your weight; take 30 minutes or more of moderate to vigorous physical activity per day; limit your alcohol intake and have a healthy, balanced diet. The scientists found those who failed all five aspects, life expectancy at age 50 was another 29 years for women and 25.5 years for men. Keep all the good habits, though, and life expectancy was a further 43.1 years for women and 37.6 years for men. ‘New #GCU research has found that regular running makes people…

At the third year of asking, the 615-mile Monarch’s Way Ultra in Worcestershire finally got not one – but four finishers. After two years where the only result of the race from Worcester to Brighton was DNF, Spain’s Oriol Antolí became the first person to finish Britain’s longest footrace in a time of 12 days, 10hr and 35min. Oriol told TR: “It was much tougher than expected.” The route is based on Charles II’s journey as he fled the Battle of Worcester in 1651. Antolí said: “Some paths are hidden, they’re full of nettles, and sometimes running is almost impossible. The weather was hard. Too warm, then storms and rain produced painful blisters. This has been the hardest, but best, adventure of my life.”…

Holly Page’s ninth and top Brit at the World Trail Championships in Spain in May represented a remarkable comeback. Just 11 months earlier she was involved in a life-threatening accident while running in the Alps. After a failed summit attempt of Mt Blanc she was heading down when the weather took a turn for the worse. Suddenly she found herself sliding down a glacier. “I couldn’t get my axe in to stop me so I was just hurtling down the ice with no way of stopping myself. At that moment I thought I was going to die,” she says. Holly, whose boyfriend is fellow GB trail running international Tom Owens, tore a ligament in her knee and couldn’t walk for weeks. After the accident I really questioned why we take…

We’re always fans of surveys here at Trail Running and here's one worth bearing in mind as summer takes hold. This survey of 2000 people carried out by Ramsay Health Care UK found that running and gym workouts, such as aerobic classes or weight lifting, accounted for 35% of women’s injuries. Statistics also showed that 70% of people over 55 required medical attention due to sports-related injuries. And it gets worse! More than 62% of people who took part in the survey were hospitalised because of their sporting pastime, with broken bones being the most common injury, closely followed by muscle pain. Of course, we all know better, but following an equally quick survey among the TR team we thought we should remind you all to do a few quick…

Up early-ish for a running tour of Bruges. @haulultratrail Just me at QEpark. Was never going to be fast but was hilly and hot. Tiffany Eneas Fab day in @lakelandtrails Hawkshead with #Run1000Miles @TrailRunningMag group. Jeff McCarthy While everyone else was watching the Royal wedding and drinking bubbly, I was running up hills and dreaming of water stations. @Kat_Harky Running out the frustrations of the day in Coledale. @cassini80 That's my entry sorted for the Winchester Half Marathon on September 23rd. Anyone else running? That will be another 13.1 miles closer to my target for the @TrailRunningMag #Run1000Miles 2018 challenge. Jay Ferguson Fabulous views in Snowdonia from Moel Eilio #run1000miles. Sandracheveaux RUFF STUFF How do you wear your #Run1000Miles ruff? Share your photos on social media using the #Run1000Miles hashtag.…

MEET THE AMBASSADOR Ultra-runner, teacher, and sausage roll-eater Hailey Fletcher runs so she can reach beautiful places faster. She has competed in the Hardmoors Ultra, Peddars Way 48 and Lakeland 50. She blogs about her experiences to inspire others to find the joy of running at hailultratrail.wordpress.com Doing an ultra race is a great way to take a chunk out of your #Run1000Miles target. And it doesn’t have to be a 100-miler – there are plenty at just over marathon distance. From the handful of 50k ultras I’ve tackled, I’ve picked up a few tips along the way that I wish I’d known as I stood under the start gantry for my first one. You’ve hit the wall before, right? Chances are that by now you’ve probably worked out there…

BEACONS WAY, SOUTH WALES It wouldn’t feel right to run in Wales without taking in the odd hill or two. The Beacons Way is a marvellous long-distance path that crosses the entire Brecon Beacons National Park. At just under 100 miles it’s broken into eight sections and a perfect way to connect with this most stunning of landscapes. www.breconbeacons.org/beacons-way VIKING WAY, LINCOLNSHIRE For a county renowned for vast expanses of flat farmland, Lincolnshire’s Viking Way is surprisingly diverse and challenging. Try the section from Donington on Bain to the edge of Lincoln for a great and novel multi-day trail run. It really has a bit of everything, and you’re unlikely to see many other people. www.lincolnshire.gov.uk/countryside/visiting/walking/viking-way CHILTERN WAY, BUCKS/HERTS/OXFORDSHIRE The Chiltern Way encompasses 134 miles of stunning, gently rolling and…

Search the internet and you can’t help but trip over tracks tuned to deliver running harmony. Amazon Music has a range of running playlists to suit different tastes, from the more usual dance and electronic music, through to indie rock ’n’ roll, each curated to get the best results for its listeners. However, it’s not just as simple as putting together any old collection of upbeat tunes. Amazon says that there are various key things to consider. It uses for songs with a clear and steady beat that stick to a consistent tempo of around 80-90bpm, which syncs to the average footstrike, both within each individual song and across the playlist itself. This is important because if you’re hitting your stride to the tempo of the verse and all of…

The welfare of your dog is paramount. Always err on the side of caution. 1 CONTROL It is critical you maintain full control of your dog. Keep your dog on its harness during races. 2 BUILD A RELATIONSHIP WITH YOUR DOG Canicross is a fantastic sport when both runner and dog enjoy it. This means building a partnership through practice so that you both know each other’s capabilities and expectations. The dog really needs to enjoy the running if you are to get the best experience. 3 FUEL YOUR DOG APPROPRIATELY Like humans, dogs need to be fit and healthy, and this means a healthy diet. They can burn a lot of energy on a run so ensure that they are rewarded with some high protein food after the run.…

To celebrate the launch of Aussie Grit, we have four sets of clothing – two women’s, two men’s – to be won; perfect for summer running. The t-shirt and short sets form part of this fabulous new range created and designed by Australian Formula 1 racer Mark Webber – winner of some of the greatest motorracing events in the world – but more importantly for us trail runners, an expert in sports physiology, sports science and performing at the highest level. Each item has been carefully designed with performance in mind, using Mark’s expertise and experience gained from competing in the fast-paced, physically demanding world of F1. So enter to bag yourself some cutting edge kit. THE MEN’S PRIZE 2018 FLINT MEN’S RUNNING T-SHIRT £39 This does all you’d expect…

IAN STEWART Owner of Trail Running Scotland and a mountain instructor www.trailrunningscotland.com MATT BUCK Running coach and founder of Running Adventures www.runningadventures.co.uk DAVID MILLER Blogger, photographer and ultra runner dav1dmiller.wordpress.com SALLY FAWCETT GB team World Trail Championships team member, as well as a qualified physio. PETER ANTONIO PT and nutritionist at the University of Birmingham Sport www.sportandfitness.bham.ac.uk Q Should I drink coffee before a race? Robin Greenaway, London A“The performance-enhancing effects of caffeine ingestion prior to exercise have been well documented,” says Peter Antonio. “However, fewer studies have examined the effect actual coffee has. “Similar to caffeine tablets, coffee also has beneficial effects on athletic performance. Peak blood levels occur between 45-90min following ingestion, with a potential half-life of 6-7hr. “Caffeine doses need not be that high, as beneficial effects…

“I’m a relatively new runner and these exercises have helped me become much more aware of my body and posture when I’m running.” Claire, 36 “I used to run competitively until injury forced me to cut back. Ballet wasn’t something I thought would help but it’s actually taught me the importance of fluid movement and the need for flexibility. I’m back running now for my own enjoyment and, I have to say, ballet makes it a more comfortable run.” George, 57…

JEN AND SIM BENSON Authors of Wild Running, married couple Jen and Sim scrutise the best natural clothing on sale, p86. TOM STAGGS Tom has spent this issue with his head in books to bring you a round-up of the best running reads, p81. JULIE BROWN Music can keep fatigue at bay: fact! Julie tests the best systems to keep you moving on the trails, p90. ANDY BARBER Former England cross-country ace Andy has run in most shoes. He tests some great all-rounders on, p82 SHORT AND TO THE POINT Soar Race Short 2.0 £72 For any runner hankering after the good old days of short shorts (check out the likes of Seb Coe and Steve Ovett circa 1980 on YouTube if you need help visualising it), then Soar has…

Vaude Trail Spacer 8 £110 This race vest-style pack from ethical German outdoor brand Vaude is an absolute belter. Winning a gold award at this year’s ISPO trade show in Munich, the Trail Spacer matches top design and build quality with outstanding corporate responsibility. It's Fair Wear certified and part of Vaude’s Green Shape range, being PFC-free and produced in a bluesign factory. The pack is comfortable when you’re on the move with zero bounce, whether it’s empty or full. The combination of adjustable straps and stretchy fabric means it fits a range of body sizes, while the 3D padding on the back panel and shoulders is waste-free, ventilated and comfortable. The main pack has a hydration sleeve, zip pocket, stretchy pockets and pole attachments, while the harness boasts a…

ASHMEI CLASSIC LONG SLEEVE JERSEY  www.ashmei.com £109 Made from 65% merino wool and 35% polyester, this top is deceptively adaptable for all weathers. The half-zip allows you to regulate your temperature, the reflective trims keep you visible, and the pocket is big enough for a standard smartphone. Weighing 199g, it's available in four colours and comes with UPF 50+ sun protection. VERDICT A good top for all weathers with some nice extras. RONHILL MATRIX  www.ronhill.com £55 Made from a fairly thick, stretchy, dimpled material, this warm top breathes and wicks well. It's suitable for spring or cooler summer days and is water-resistant in light showers. The small, zipped pocket is big enough for keys or cash, and the fold-over cuffs will keep your hands warm in the cold. Relaxed fit, but the…

The National Trust looks after over 600,000 acres, including 775 miles of coastline in England, Wales and Northern Ireland. If there’s somewhere beautiful you love to run, chances are it’s protected and maintained by the charity. The Trust works to restore many of its most precious places back to health through conservation and careful management, a project led by its expert team of Countryside Rangers. We’ve been working with them to create a series of Ranger Runs; places where you’ll have an incredible run while you immerse yourself in the story of the landscape. The Rangers know these places better than anyone through their work maintaining the trails, protecting wildlife, restoring habitat and safeguarding the character of the land. “Chosen by our team of local experts, Ranger Runs are a…

DISTANCE ASCENT TIME DIFFICULTY The open spaces of the Polesden Lacey estate are a perfect escape from the bustle of the South East, and nearby Bookham station is less than an hour by train from central London. This run is along the waymarked Trust 10 route, taking in Grade II-registered parkland and woodland of that is a site of Special Scientific Interest dating back 400 years. This part of the North Downs offers glorious views out across the surrounding countryside and it’s a fantastic run at any time of the year, although may be muddy in winter. Nearby you’ll also find Box Hill, Leith Hill and the North Downs Way, all great for on-foot exploration. • Ranger: Jamie Parsons www.nationaltrust.org.uk/polesden-lacey-ranger-run MEET THE RANGER Jamie Parsons is the Area Ranger for…

DISTANCE ASCENT TIME DIFFICULTY The glacial lake of Malham Tarn lies nestled in the quiet, remote hills high above Malham village. The National Trust runs a tree-planting project on the moorland in this area, re-wilding some of the formerly cleared areas to increase biodiversity, to help control soil and peat erosion and to slow down water run-off. This outstanding run follows the Pennine Way north from Malham Tarn up across open moorland onto Fountains Fell, where you’ll be greeted with glorious views on a clear day. Leaving the Pennine Way it traverses a thrilling bit of ridge line back towards the tarn before finishing alongside the nature reserve to the north-west of the tarn. ■ Ranger: Tom French www.nationaltrust.org.uk/malham-tarn-ranger-run MEET THE RANGER Tom French is a building supervisor and as…

DISTANCE ASCENT TIME DIFFICULTY Tarn Hows was originally three tarns until James Garth Marshall, owner of the estate in the 1860s, merged them into one large ornamental lake. Beatrix Potter bought the land to protect it in 1929 and today the National Trust manages this unusual landscape for the enjoyment of thousands of visitors each year. Current conservation work includes re-establishing Marshall’s original plan for the land and protecting the area’s rare habitats, including tree-thinning using traditional horse logging techniques to reduce damage to the fragile and boggy terrain. This run starts alongside Yew Tree Tarn and joins the Cumbria Way around Tom Heights to reach the northern shore of Tarn Hows, finishing past waterfalls. Look out for local Herdwick sheep and Belted Galloway cattle. • Ranger: John Millen www.nationaltrust.org.uk/tarn-hows-ranger-run…

DISTANCE ASCENT TIME DIFFICULTY The National Trust aims to generate 50% of its energy from renewable sources by 2020 and the Snowdon hydro project on Hafod y Llan Farm at Craflwyn is an important part of that pledge. This run starts up the southern slopes of Snowdon, passing the hydro scheme and joining the Watkin Path before turning right, crossing the road at Nantgwynant and heading up into the hills above Beddgelert. The run finishes down a fun, fast descent to Aberglaslyn and then along the Fisherman’s Path, carved into the rocky side of the river, before returning to the start via Beddgelert. Conservation grazing is practised here and the sheep are shepherded carefully, keeping them away from sensitive plants. • Ranger: David Smith www.nationaltrust.org.uk/craflwyn-ranger-run MEET THE EXPERT David Smith…

The results of our Facebook poll on page 24 asking what weather you most hate to run in turned up some surprising results – with wind and heat occupying the top two positions. I’m in the 1.8% that hate cold most. Rain comes a close second when it comes to dampening my mood, and strong gales 'wind' me up too. Such is my dislike of inclement and cold weather that I feel I can't complain, no matter how high the thermometer goes. True, the heat isn't ideal to race in, but the number of races over the following pages prove summer racing is popular. You can even use the heat to your benefit – sure, it will slow you down, but if you’re better acclimatised and pace yourself sensibly you…

While ed Paul was on holiday loaping in Fuertenventura, online reporter Elspeth was tackling a 50k ultra in neighbouring Tenerife New to the crew for this issue is production editor Oli Reed, providing a cool calm outlook on life in the sunny Lake District Isn’t that Mark Webber? It is! Fans were quickly on the secene at our photoshoot Claire Maxted claimed she was busy at the Keswick Mountain Fesitval (we don’t buy it!) Left or right? Sean McFarlane took on the Cowal Way for us - running, honest!…

Since it was launched in April there’s been loads in the news about the Government’s ‘sugar tax’, which saw around 8p added to the price of a can of coke. However, a study led by the London School of Hygiene & Tropical Medicine suggests a better approach may be to tax sugary snacks. Examining consumer data from 2012-13, they found a 10% price increase in chocolate, confectionery, cakes and biscuits reduced purchases by 7%. This was similar for sugary drinks, where sales dropped 6-8%. However, it found a by-product of taxing the snacks was that consumers bought 0.6%-0.8% less of the offending drinks, offering a double-whammy result.…

Children’s apparent endless energy is astounding. Now science is helping to explain what keeps them going. Kids recover faster from high-intensity exercise than well-trained adult athletes, say experts at the Clermont-Auvergne University in France. Children’s muscles have a greater resistance to fatigue than even young adults. “We found the children used more of their aerobic metabolism and were therefore less tired during the high-intensity physical activities,” said the researchers. “They also recover very quickly – even faster than adult endurance athletes – as demonstrated by their faster heart-rate recovery and ability to remove lactate.”…

Hi Jo. What made you want to run a BG? I’m 42 (I know, I know, I don’t look it) and my friends Jim and Jasmin persuaded me it was my year to try. Having had a bit of a nightmare recently – I had a tibial stress fracture for 13 months and was told it would probably never heal – I suddenly thought that if I didn’t try it now, I never would. Last minute, unrecced, untapered and unfit (for me) meant the pressure was off. And how did it go? My last-minute support crew got me round a couple of hours faster than I’d hoped and I can never thank them enough. I also achieved my target of a great day in the hills with friends, seeing the…

Mark ‘Bez’ Berry ran up and down Devon’s Codden Hill continuously 58 times, covering 125 miles and climbing the height of Everest, to raise awareness and £850 for mental health charity CALM (Campaign Against Living Miserably). “On the majority of laps I was joined by groups of friends, family and neighbours. There were always people on the hill cheering me along,” he told TR. “I wanted to demonstrate how positive mental health is equally important to the power of physical fitness.” Help Bez raise money for CALM: www.justgiving.com/fundraising/bez-berry1…

Fell and ultrarunning legend Nicky Spinks has been awarded the British Empire Medal. The Yorkshire-based farmer celebrated her 50th birthday last year by setting records for the Joss Naylor Lakeland Challenge and the Double Bob Graham Round. A relay team from Helm Hill Runners has set a new men’s record for the Billy Bland Challenge. They ran the 66-mile Lakeland route in 12hr 21min, beating the previous record by three minutes. Chris Anderson now holds the record for the most cheeses won in the annual cheese rolling race on Cooper’s Hill in Gloucestershire. Anderson has taken home 21 cheese wheels in the past 14 years.…

Part of why I run long distance is the thrill of having an extreme adventure on the horizon and a finish line which is far from certain. So when researching races within easy reach of a work conference in Mexico, the sadistic statistics of the Georgia Death Race spoke to me. Since February I’d battled (OK, ignored) an undiagnosed knee pain, which on the most part behaved. And then it didn’t, ending two long runs early with pain shooting through my leg. Still, I spent February and March hunting hills, racing the Transgrancanaria 64km and taking a longer than usual taper to give myself a fighting chance of recovery. A few facts first… It turns out that Georgia, USA, isn’t that close to Mexico; there are 1700 miles between them.…

Sean shares his kit tips and insider knowledge on how to prepare for the Cowal Way. PACK Race vest/ hydration pack/ lightweight rucksack – whatever you call them! Essential that you’ve tried and tested it before your run. SHOES I’ve had problems in the past here, and was nervous about getting it right. I chose for the first time to use Hokas. For what was involved and with my battered and delicate feet, they worked perfectly. KNOWLEDGE OF THE COURSE Long days are involved here, and being able to break things up into manageable chunks that we could at least partially envisage in advance really helped. Maps, GPS systems, print-outs from guidebooks – they all work well. NUTRITION Take plenty of small things – I used chews – to graze…

WHO IS MARK WEBBER? Australian driver Mark Webber has driven in many different racing series, but at the height of his career competed in Formula 1. He debuted with Minardi but also drove with Williams, Jaguar and Red Bull, winning a total of nine Grands Prix. He lives in Buckinghamshire where he can often be found cross training in the Chiltern Hills. Just two minutes after meeting Mark Webber and you’re up to speed with G-force, its effects on clothing, the health benefits of trail running, assorted tales of derring-do across the globe, a bit of physiology, a vague understanding of product placement and, randomly, the importance of Australian wine and cheese. I’ve seldom been on a trail run that has been so action-packed, so whirlwind fast and, to be…

Have you ever watched a ballet dancer soar through the air and wondered how they make it look so easy? It’s a ballet dancer’s training that gives them such athletic grace. Ballet has developed tremendously in recent years, in both demand and aesthetics. Dancers today are required to have a far greater range of dynamics, flexibility and style. Yet the fundamentals stay the same: continuous practice and repetition of technical exercises that are designed to develop control, strength, precision, a greater range of mobility, fluidity and kinaesthetic awareness (an internal knowledge of where each part of your own body is in movement). In fact, skills that would make the ideal trail runner. Ballet originates from the 16th century European courts. Ultimately, it is built upon precise alignment. Ballet is performed…

Natural fabrics are a great choice when it comes to running kit. They’re often more comfortable against the skin than synthetic material and harbour fewer bacteria so they tend to smell better too. Plant- and animal-derived fibres biodegrade harmlessly and don’t require oil for manufacture. Particularly good for baselayers, fabrics such as merino wool are breathable, sweat-wicking and maintain their warmth even when wet. SMARTWOOLPHD ULTRA LIGHT SPORT HOODIE £111 150g (men’s M) www.smartwool.com Brand new for 2018 from Smartwool, this durable nylon windproof features a merino wool lining in the hood which adds warmth, comfort and protection in bad weather. It also has merino underarm panels that aid ventilation; shoulder venting; and a zipped chest pocket that doubles as a stuff sack. The subtle design is stylish with a…

DISTANCE ASCENT TIME DIFFICULTY This run follows the course of the excellent Trust 10 route from the National Trust Stonebarrow car park. Marked with pink arrows, it’s easy to follow at any time. The figure-of-eight loop is a good tour of the area including the airy summit of Golden Cap, the highest point on the south coast. The Golden Cap estate includes some of the best traditional hay meadows in the country in terms of rare wildflowers and biodiversity. The Rangers are working to enhance and protect this abundant wildlife haven by harvesting the seeds from the meadows and planting the surrounding areas. This conservation work has seen an increase in pollinators, birds and rare orchids in the area. • Ranger: Rob Rhodes www.nationaltrust.org.uk/golden-cap-ranger-run MEET THE RANGER Head of the…

DISTANCE ASCENT TIME DIFFICULTY Set in Norfolk’s beautiful River Bure meadows, the impressive Jacobean mansion at Blickling is surrounded by an inspiring landscape of parkland, woods and fields – 4600 acres in total. This run takes in a varied and gently undulating loop around the estate through woodland, parkland and tranquil lakeside trails. Visit in the spring and the woods are carpeted with bluebells. There’s also a great multi-user trail at Blickling that’s perfect for running buggies or bike rides. With its abundance of small mammals and old trees and buildings, the estate is home to many barn owls which you can spot hunting in the woods, often during daylight hours. • Ranger: Stuart Banks www.nationaltrust.org.uk/blickling-ranger-run MEET THE RANGER Stuart Banks helps to look after the 4600-arce estate, which includes…