Innholdsfortegnelse for December 2018 - January 2019 i Trail Running

Curbing carbs Limiting carb intake has become fashionable, but a new paper from the Atherosclerosis Risk in Communities Study says diets that are low (under 40%) or very high (over 50-55%) in carbs were associated with the highest risk of mortality. The review looked at studies involving diet records from 432,000 people from over 20 countries. Plate size Using smaller plates is a well-known ploy to try to trick the brain into thinking your portion size is larger. However, researchers at the Ben-Gurion University of the Negev (BGU) in Israel have cast doubt on that theory, by discovering that a group who hadn’t eaten for three hours were better at identifying correct proportions in portions of pizza than those who had just eaten. Varied diet best? Get a varied diet,…

If you’re reading this, you probably don’t need convincing of what researchers announced this summer – that being in the great outdoors is good for your health. A report published by the University of East Anglia analysed 140 studies involving more than 290 million people, which concluded that exposure to green space reduced the risk of type II diabetes, cardiovascular disease, premature death, preterm birth, stress, and high blood pressure. Professor Andy Jones from UEA said: “We often reach for medication when we’re unwell, but exposure to health-promoting environments is increasingly recognised as both preventing and helping treat disease.”…

The importance of female-specific trail running kit and the role it plays in performance is increasing in importance for most outdoor brands, Trail Running has discovered. It’s long been understood that women’s shoes should feature narrower heels and a female-specific heel counter to negate slippage, but talking to designers at the OutDoor Show in Friedrichshafen, Germany, it’s becoming increasingly apparent how important the role of fit and design plays in the manufacture of today’s kit. Designers look at technical aspects of fashion before selecting knit and fabrics – such as polyester, nylon, or spandex – which allow the body to move without hindrance.…

In 2016 Brendan Rendall became the first person known to have run the length of Malawi, but he’s just gone three better and run across four African countries, from one side of the continent to the other. Rendall, who only started running 12 years ago as a bet, clocked up 2,474 miles over 98 days as he traversed Namibia, Zambia, Malawi and Mozambique. “My main problems were chaffing when the temperature was 38-40˚C, and days lost to illness,” he says. “Days off would break my momentum and I would only have the energy to run shorter days after being sick.” His worst illness came with just 156 miles left: “I had a chat with myself and managed to run the remaining 156 miles over five days, to finish at the…

“When I first ran the [102-mile] Cotswold Way in 2012, setting a then course record, one of my crew jokingly suggested we turn around and run back to Bath,” David Mitchell tells TR. “A seed was planted.” Now 51-year-old Mitchell has become the first person known to have run a Double Cotswold Way. The Worcestershire man first attempted the 204-mile run in 2017. “I managed to choose an unseasonably hot weekend,” he says. “Which took its toll and I had to stop at 164 miles. This time, however, I’d been running all through the summer in very hot conditions. Everything went to plan, with fantastic support runners and crew. I couldn’t have done it without them.” ■ Mitchell’s Double Cotswold Way FKT is 50hr 40min 18sec…

As a young athlete Markus was one of Sweden’s best young runners, clocking some impressive times on the track. However, when it was time to really produce his fastest times, he would often come up short, unable to cope with the stress of big competition. The pressure, partly as a result of his mother being so ill (she had MS), eventually took its toll; or as Markus now understands, actually helped him make one of the most amazing decisions of his life. He left home and moved… to the forest in northern Sweden for four years. As you can imagine, that was rather radical and not without its challenges. Living in a tent is tough at the best of times, but in the depths of a Swedish winter in -40…

One of the many reasons I joined Trail Running’s Run1000Miles challenge was for an extra kick out of the door on the days when a lie-in and huge breakfast seemed more appealing than a cold, wet run. Twice in the past year I’ve had a run that was so bad – tired legs, uncooperative mojo – that I turned around early to head for home. I always feel better if I’ve gone for a run and even these two ‘bad’ runs were no exception, because at least I proved it was a bad day for a run rather than just assuming so and staying home. This year has been extra challenging for me because I’ve been worrying about and now caring for a loved one who is tremendously ill. So…

Super keen ultra runners Bill and Mike went one step further than most of us and actually transferred their idle post-run chit chat into reality – and BAM racing was born. Bill, who has completed the multi-day Gobi Desert Challenge, the Brecon Beacons Ultra more times than he can remember, and pretty much every Scottish ultra including the West Highland Way, initially suggested the project kicked off with the Glenmore 24-hour race in Scotland. So in September 2011, 27 runners took part in the inaugural race which saw Dutchman Jeroen Renes storm to the title. Shortly after that, November’s Glen Ogle 33 was created, which is now one of the most popular ultras in Scotland. Since then, the team have expanded the race calendar to include the Great Glen Ultra…

Adam Campbell was one of the world’s top trail runners when he suffered a 300ft fall when rock climbing in the Canadian mountains in August 2016. When his climbing partners hurried down to him, in their minds it was to retrieve a body. A month later, while still in a hospital bed, he entered the ballot for the Hardrock 100 where the previous year he’d finished third. Although it was 10 months away he didn’t believe he would be in a state to complete it. Not only did he get through the ballot, he crossed the line in 33 hours with pins in his vertebrae and hip still holding him together. It was a phenomenal achievement. “The fact I’m alive, I can’t attribute that to anything other than luck,” said…

If you ever get bored running the same local routes, spare a thought for Ray Tindall. While serving a two-and-a-half year sentence in an Indian prison for a crime he didn’t commit, the Yorkshireman ran 37 miles per week on the same 800-metre circuit. Including bail time, Ray was detained in India for four years, in which time he ran a total of 7,652 miles behind bars – enough to have run back to the UK almost twice over. It was running that kept Ray sane, and it was dreaming of getting back to the trails near his North Wales home that helped him through the nightmare ordeal. The drama started in 2013 when the former British Army sniper was arrested with five other Brits on weapons charges. The group…

‘I swear by good old Kendal Mint Cake. Guess that’s from ‘back in the day’! Refreshing and gives an instant power up.’ Jan Dawson ‘Recently, while doing the Cotswold 24hr race, I was loving rice pudding and pork scatchings. Then drinking flat Coke.’ Cliff Dowle ‘Umeboshi plum onigiri. Salty carbs – my favourite long run food! It’s a Japanese rice ball – you cook and season sushi rice then shape it by hand (with wet hands to stop the rice sticking)! Umeboshi are salted pickled plums, very sour but I love them.’ Sarah Moore ‘Boiled eggs and a bag of boiled, buttered, salty new potatoes.’ Simon Hodge ‘Homemade banana, apple, nut and peanut butter cake - beats everything.’ Nicky Desailly ‘Longhaul Endurance – baby food for runners that you can…

Optimal nutrition is important for sustaining performance, increasing recovery between stages and avoiding injury. Research suggests that race nutrition goes further than the basic knowledge of carb loading and glucose gels. It’s a more complex equation, determined by factors unique to each event. Carbohydrate or fat? Fat is a more concentrated energy source than carbohydrate with approximately twice as many calories per gram. During an ultramarathon the proportion of carbohydrate to fat used by the body for energy won’t be constant. This is because of the variation in duration, terrain and gradient. During periods of moderate exercise, it has been found that fat oxidation provides the greatest percentage of energy used. This is commonly seen during uphill sections where athletes will often walk to conserve energy, suggesting it’s not as…

ROBBIE BRITTON GB ultrarunner sponsored by TomTom and Profeet robbiebritton.co.uk IAN STEWART Full-time mountaineering instructor and hugely passionate ultrarunner trailrunningscotland.com ANNA WHITTAKER The professor of behavioural medicine at the University of Birmingham DAVE TAYLOR UK Athletics fell and mountain running coach, who won the 2015 V50 English Fell Running title MATT BUCK Running coach and founder of Running Adventures runningadventures.co.uk Q Is it okay to run in cheap kit? John Evans, Cardigan A There tends to be huge variations in the price range of running kit. The technological development that goes into some gear means a much higher price tag but, if you can afford it, the extra comfort it provides can often be well worth the cost. However, GB international Robbie Britton says: “In my first 100-miler…

Ankle injuries are hard to avoid, particularly if you regularly run and race off-road, but there are some things you can do to keep your ankles healthy: STRENGTH TRAINING Squats, lunges and resistance exercises are great for keeping ankles strong and flexible. BALANCE TRAINING Regular balance work improves proprioception and co-ordination; don’t forget your non-injured side! TAPING this can provide support and compression. Professional sports often use taping as a preventative measure, especially in contact sports. While in running, compression to help with performance has become more and more popular. TECHNIQUE Practise running on uneven terrain as often as you can, starting slowly and building up speed and distance gradually as you improve. FOOTWEAR Make sure your shoes fit perfectly and are appropriate for the terrain. On technical or slippery…

OUTDOOR RESEARCH DEVIATOR HOODY 260g (women’s S)  outdoorresearch.com £155 One of the most comfortable on test, the Deviator has a protective, windproof front and shoulder panels; plus soft, stretchy, breathable Polartec PowerGrid sleeves, back and hood. Polartec Alpha insulation adds extra warmth to the front, and it also has cosy thumb loops, two handwarmer pockets and a zipped chest pocket. VERDICT Well-featured and superbly comfy – great for town or trails. ASHMEI RUN SOFTSHELL JACKET 300g (women’s S) ashmei.com £225 Packing in plenty of Ashmei’s trademark styling, there’s an asymmetrical front zip, wide reflective stripes and bold colours. Waterproof front and shoulders combine with soft, breathable Merino-mix back and side panels. It also has thumb loops (we found the cuffs quite tight), a zipped rear pocket, zipped side pocket and pit-zip.…

‘The dreamers of the day are dangerous men,’ wrote T.E. Lawrence in his autobiographical Seven Pillars of Wisdom. ‘For they may act their dreams with open eyes, to make it possible.’ And so it was when staff at George Fisher in Keswick daydreamed about running the jagged mountain skyline visible from the window of the outdoor shop’s café. At 30 miles in distance, with 12,000 feet of ascent, Abraham’s Tea Round is no longer just a dream (see page 98). Working out a route on a map can feel like dreaming: allowing your mind to float up and down the contours; feeling the ridges and valleys as if they were beneath your feet; imagining the depths of woodland or the reflection of sunlight on water. These daydreams are the motviation…

DISTANCE ASCENT DIFFICULTY Following a section of the waymarked Norfolk Coast Path, a 93-mile National Trail which links with the inland Peddars Way, this run takes you through vast saltmarshes before heading out for several miles of fantastic, uninterrupted running along a raised embankment. It begins by leaving Brancaster, heading down Broad Lane from the church towards the sea and turning onto the coast path, where the path takes in a long curve far out into the marshes. This is a wonderfully remote-feeling place, utterly peaceful apart from the calls of sea birds and the regular crunch of gravel underfoot. Looping back inland it passes Burnham Overy windmill before arriving at the pretty harbour nestled at the foot of the village of Burnham Overy Staithe. Return by the same route…

DISTANCE ASCENT DIFFICULTY Kielder Water and Forest Park covers a vast landscape of trees, hills, water and sky. It’s a place that feels truly remote and wild, where you can run all day and not see a single other person. There are many outstanding trails here for running, walking and mountain biking; from the lakeside path that takes in a full marathon distance around Kielder Water to the technical trails in the surrounding hills. Deadwater Fell rises from the heart of Kielder Forest which, at 250 square miles, is England’s largest forest area. At 571 metres, the summit of Deadwater Fell is one of the highest points in Kielder and straddles the border between Scotland and England. For a challenging but enjoyable waymarked run, follow the signposts for the Deadwater…

DISTANCE ASCENT DIFFICULTY We originally included this section of the Scottish west coast between Arisaig and Morar in our book The Adventurer’s Guide to Britain as a swim. But linking up the string of pearly-white beaches that form the Silver Sands of Morar makes for a breathtaking run too. With stunning views out across the sea to Skye, Eigg and Rum – with their jagged mountain profiles and mile upon mile of unspoiled sand – it’s a place quite unlike anywhere else. The route begins with a long section along the sands themselves. At low tide you can run most of the way, but at higher tides there’s some scrambling over the rocky sections between the bays, or swimming if you’d prefer – either makes for an excellent adventure. At…

HOW TO GET THERE The M5 motorway runs to nearby Exeter, which gives good access to the national park via the A30 and A38. Exeter and Plymouth are both easy to reach by train or coach, and have good local bus and taxi connections. WHEN TO VISIT In spring and early summer the wildlife is spectacular, with heather and gorse flowering through June and July. Autumn and winter are atmospheric and wild, but shorter daylight hours restrict running time. One weekend to avoid is the busy Ten Tors challenge in May, when accommodation gets booked up quickly. WHERE TO RUN Covering 368 square miles, Dartmoor has some of the best upland trails in Britain – packed with hills, valleys, rocky outcrops, woodlands, rivers and historical landmarks. Our advice would be…

Join award-winning organisers AAT Events for a race around Guildford. The circular 60km ultramarathon, marathon and half marathon races follow the little-known 'Fox Way' trail around the historic town of Guildford. The routes take in scenic farmland, woodland and riverside scenery, and feature short road sections through quaint villages. Huge fox medals go to all finishers but be warned this event sells out well in advance, so book online today. aat-events.com/race/the-fox…

FIONA RUSSELL FIt at 50? You bet you can be. Fiona – fresh from 27km in the Alps – explains, p17. ADAM CAMPBELL There’s nothing better than running in the mountains. And here’s why, p34. KATE MILSOM Kate explains why a vegan diet could make you a stronger runner, p56. EILISH MCCOLGAN Forget pace and heart rate, power is what you should be thinking about, p66. SARA MATTICK Short of ideas? Here’s an amazing array of Christmas ideas for runners, p75. SARAH ROWELL Who better to test GTX shoes than this amazing mountain runner? p84 /trailrunningmag @trailrunningmag /trailrunningmag tr@bauermedia.co.uk…

What? boosting athletic performance by providing enhanced circulatory effects throughout the body. How? A pressure suit strapped to the athlete – when they lay on a bed – uses pneumatic pumps to squeeze the legs and change blood flow through the body. The increased blood flow increases shear stress, which in turn releases nitric oxide, reduces lactic acid build-up and decreases inflammatory markers in the blood. Why? These effects boost the athlete’s recovery in reducing exercise-induced muscle damage (EIMD) by addressing the acute phase of inflammation that occurs after physical training. By accelerating recovery times, an elite athlete can return to training faster, hence improving performance. In addition, by reducing fatigue, there is a reduced risk of injury in athletes. A number of pro cycling teams and athletes have been…

1800s The basic principles of training have been long established, although back in the 1800s it’s all about continuous running rather than interval training. Henry Fazakerley Wilkinson in the book Modern Athletics (1868) says the four primary points of training were ‘diet, sleep, clothing and exercise’, but specific training advice is sparse. Early 1900s Lauri Pihkala, coach to the great Finnish runner Paavo Nurmi, pioneers interval training. It typically consists of several flat-out sprints over 150m, followed by a longer-distance effort of up to 3km. 1930s Swedish greats Gunder Hagg and Arne Anderson employ ‘speed play’, which is ad-hoc interval training over various distances. Soon after, German coach Woldemar Gerschler becomes the first to use heart-rate training. Post-war Emil Zatopek puts volume back on the agenda.…

Sophie completed UTMB, three months after giving birth, while breastfeeding baby Cormac at aid stations. Did you ever consider not doing UTMB this year? Absolutely. There were a huge number of things that had to fall into place for it to work. The main goal was just to go through the first night and see what happened. I’d lost my place in 2014 for pregnancy and didn’t want to give up the opportunity to at least experience the start line. How did you train for the race? I stopped running at five months pregnant, but trained on the Stairmill and kept weight training until 38 weeks. I had an easy delivery, so was back in the gym 10 days after, focusing on hiking and strength. My coach Edwina Sutton put…

Karel Sabbe has set a new (supported) FKT on America’s 2,200-mile Appalachian Trail of 41 days 7hr 39min. The Belgian beat Joe ‘Stringbean’ McConaughy’s record by four days, averaging 52.9 miles a day. Sabbe also holds the FKT for the 2,659-mile Pacific Crest Trail. US ultra-runner Michael Wardian set an FKT on the the 185-mile C&O Canal Towpath, which runs between Cumberland, Maryland and Georgetown. His time of 36hr 36min 3sec trumped Park Barner’s 1976 time by just 12 minutes. Kenya’s Eliud Kipchoge smashed the marathon world record, clocking a time of 2hr 1min 39sec in Berlin. The 33-year-old took nearly 1 min 20sec off the previous best time.…

/trailrunningmag @trailrunningmag @trailrunningmag Get in touch tr@bauermedia.co.uk ? WE ASKED YOU... ‘Is trail running doing enough to go plastic-free at race water stations?’ YES 54% COULD DO BETTER 36% A LONG WAY TO GO 10% Race To The King is cup free. We had to bring our own reusable cup and carry it with us. I was very happy to see no plastic cups dropped at drink stations! Dawn Elley Endurancelife went cup free years ago for their races and most organisers are following suit it seems. Neil Shoesmith Keep the pressure on race organisers, and say something! Nothing will change fast without demand. Louise Greenwood GET OUR DIGITAL MAG Get Trail Running magazine on your Apple or Android device, for a great read on the go. Visit…

The New York City Marathon is famous for its tough hills, but they won’t phase Welshman Andrew Davies when he runs around the five boroughs of the Big Apple in November. Davies warmed up for New York by finishing second in Switzerland’s Jungfrau Marathon eight weeks earlier, climbing a mighty 1800m throughout its 26-mile course in the Bernese Alps. Andrew grew up in the hills and has run mountainous races all over the world. Even though he’s one of Britain’s best road marathoners, he remains a trail runner at heart and believes that the two disciplines go hand in hand, with the mental toughness mountain running encourages being crucial for those final few miles of a road race Davies thinks back to the 2016 World Mountain Running Long Distance Championships,…

YOUR MENU 46-49 HOW TO GRAZE AS YOU AGE We all have our own specific diets that work for us, but did you know the fuel your body needs changes as you age? We break it down by decade. 54-55 HOW TO EAT YOUR WAY ROUND 75 MILES You’re about to run an ultramarathon, but what will you eat? We’ve got the answers. 50-53 YOU ATE WHAT? We speak to fell running legend Joss Naylor, plus modern athletes and Trail Running readers, to discover the secrets behind their nutrition regimes. 56-59 THE SCIENCE BEHIND VEGANISM We meet the vegan athletes who think their diet could be the secret weapon to trail running success. JOIN IN THE DISCUSSION What do you eat before you run? How do you stay fuelled during…

1 VEGGIE BURGERS Make Scott Jurek’s vegan mushroom lentil burger from his book Eat and Run , or cook shop-bought ones and wrap them in foil. 2 SALTY POTATOES Boil up several new potatoes and pop them in a strong zip-lock bag with a pinch or two of salt. 3 DIY GELS Make your own energy gel in a small squirty gel bottle or strong plastic bag using honey or jam and peanut butter. 4 DIY ENERGY BALLS Have fun sticking a variety of natural foods into portable lumps using marzipan or melted dates – try nuts, seeds, dried fruit, oats and chocolate chips. DIY ENERGY BARS Follow your 5 favourite flapjack or brownie recipe, chop into bite-sized pieces and take them on your long runs.…

Plant-based diets are becoming increasingly popular in competitive sport. A healthy diet that provides energy and improves performance is essential for runners who want to achieve top results. This year’s VegfestUK Bristol welcomed a range of elite vegan athletes, including strongmen, cyclists, triathletes, ultramarathon runners, personal trainers and powerlifters – all giving expert advice on optimal performance for athletic success on a vegan diet. Forget hill technique or mileage, or the pros and cons of short intervals, the really hot topic of 2018 has been veganism – and its continual rise in the sporting community. Labelled as a bit faddy in the past, successful runners enjoying a vegan diet were regarded as an exception – with success regarded as in spite of rather than because of the way they ate.…

The number one question trail runners have when it comes to improving always seems to centre around hills, and how to conquer them more effectively. As a result, it’s something we’re always keen to explore here at TR . Invariably the answer is always fairly similar – stride length, a fast cadence and head position form the basis of most theories. But we have some news for you – it’s really all about power and how much of it you generate! We’ve discovered one of the best ways to develop power, which is derived from core strength, is by running and training on hilly terrain. So it turns out we trail runners have been getting it right all along! Simply going out for a run over the stuff we love…

DO... 1 GET A PAIR OF SHOES Focus on comfort and fit 2 FIND TRAINING PARTNERS Or even better, a group to run with 3 ALWAYS EAT WELL Hearty, homemade food is best 4 DRINK REGULARLY, SNACK RARELY Ask yourself, are you really hungry? 5 MAKE UP A TRAINING PLAN And stick to it as much as possible! IF YOU WANT TO HIT PRO LEVEL 6 GET A FULL-BODY TEST Understand your oxygen uptake and blood count 7 BUY A GPS WATCH Even better if it has a heart-rate monitor 8 BE SENSIBLE If you need to skip a day, skip a day. If you’re training hard, it doesn’t make too big a difference. Sometimes you might even need it! DON'T... 1 RUN 100+ MILES IN WEEK 1 There’s no…

JEN AND SIM BENSON Authors of Wild Running, married couple Jen and Sim test out winter jackets and funky leggings, p80 & 86 SARA MATTICK Our office manager has picked out this year's top Christmas presents for the trail runners in your life, p76 SARAH ROWELL Sarah's one of Britain's best ever fell runners, so a great person to test the latest waterproof trail shoes, p84 PAUL HALFORD Training editor Paul reviews his trusty TomTom GPS fitness tracker in our all new Used and Abused section, p89 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. CHRISTMAS GIFT SPECIAL! Whether you like it or not, Christmas is just a…

ON CLOUDVENTURE 2 GTX 315g (women’s 6.5)  on-running.com £140 On Running has made massive gains in the road running market thanks to the cushioning and energy return claims for its shoes. The Cloudventure is no different – you feel like you are springing over the trails and can happily mix in a bit of road running if needed. The 6mm drop means there’s surprisingly good stability over looser, more technical ground, giving you the confidence to run at speed. The grip is OK, but the nature of the outsole means the number of lugs in contact with the ground at any one time is limited, so not the best on wet rock or muddy trails. The laces are very thin and a pain to undo with cold hands. VERDICT Well-cushioned ride…

To help the four readers we selected for the 2018 Trail Running Ambassador Squad (right), our expert chums at Inov-8 have come up with some great winter running advice about what gear to wear and, more importantly, how to use it. Our team of testers has coped superbly with the gear so far – one even took it camping – but now winter and the resulting mud is here, how do they need to adapt? Don't let the good times stop There’s no escaping the fact that when it comes to off-road running in winter, mud is one of the toughest terrains to deal with. Whether it’s on the trails, the mountains or the fells, mud – especially the thick, gloopy kind – can quickly sap energy from your legs.…

DISTANCE ASCENT DIFFICULTY This fantastic stretch of the 630-mile South West Coast Path takes in some of the highlights of the north Cornwall coast. Starting at pretty Padstow Quayside there’s a gentle warm-up along the Camel Estuary, edged by white sand and blue sea to the right, and green fields to the left. Climbing up to the headland at Stepper Point, it’s straight into classic Cornish coastal scenery, with rugged, rocky cliffs dotted with the pale, sandy crescents of the bays. Reaching Trevose Head you’re greeted by views of most of the north coast, from Pendeen in the south to Hartland, over the Devon border, in the north. From here there’s a long stretch of golden beaches and intricate coast path that’s a joy to run, all the way to…

DISTANCE ASCENT DIFFICULTY This outstanding run links the Great Langdale and Little Langdale valleys, making a complete circuit around the rugged outcrops of Side Pike and Lingmoor Fell. Starting from the National Trust’s Great Langdale campsite it climbs steeply through woodland, open hillside and past Blea Tarn to reach the road into Little Langdale. Passing Little Langdale Tarn it winds through woodland and quarries before descending to the base of the Great Langdale valley. The final miles follow the Cumbria Way through fields at the foot of the fells, surrounded by glorious mountain scenery, as you make your way back to the campsite. The National Trust-owned Sticklebarn pub has weekly group runs that are a great way to explore the fells in the company of a local expert. ■ Robert…

DISTANCE ASCENT DIFFICULTY The Black Mountain is the westernmost massif in the Brecon Beacons National Park and is often described as its last surviving wilderness – with its peaty, upland plateau and sweeping, craggy escarpments towering above glistening lakes. This is a glorious route to the best-known part of these hills, the unmistakeable escarpments of the Carmarthen Fans. This run links a good access track with a spectacular ridge-top path to create a tour of the highest summits of Mynydd Du. The circuit is full of interest – from the legend of the Lady of the Lake at Llyn y Fan Fach, to ancient archaeology and glacial features. The summit of Fan Foel is the site of an early Bronze Age (2000 BC) round barrow, now visible as a stone…

DISTANCE ASCENT DIFFICULTY The Speyside Way is one of Scotland’s lesser known Great Trails and packs a whole lot more variety than just being a riverside trail. It runs for 65 miles between the awesome mountain base camp of Aviemore and Buckpool harbour in Buckie, with an additional spur to Tomintoul making 80 miles in total. This section from Aviemore to Grantown-on-Spey has all the elements that make this a great running trail: excellent underfoot conditions, superb scenery and plenty of interest along the way – with the hulking mass of the Cairngorm mountains as a backdrop the whole way. Leaving Aviemore on a fast, hard-packed track, you get amazing views of the high plateau of the Cairngorms behind you before crossing the Spey and heading into the forest village…

WHITE RICE The refined form of rice lacks most of the beneficial nutrients that the original brown variety provides, but contains around 20% more per gram in carbohydrates, which are essential for runners. It also contains more folate, which is good for you and makes you feel fuller faster than brown rice, which if you’re sensible could mean you eat less. BROWN RICE Containing good nutrients such as fibre, manganese, magnesium and selenium that are missing from white rice, brown rice is also high in carbs. It has a lower GI than white rice, which means you feel fuller for longer. It also contains no trans-fat or cholesterol, and could also lower the risk of cancer due to its high manganese content. VERDICT Brown rice generally always comes out top,…

Canadian athletes competing at the NACAC Track and Field Championships in August swallowed a computerised ‘pill’ to record body measurements that will allow scientists to investigate the effects of heat on endurance. Scientists with the Canadian team hope it will help athletes competing at the Tokyo 2020 Olympics to be more precise about their pacing, despite the expected high temperatures. “That pill is going to change the way we understand how the body responds to heat. We’ll just get so much information that wasn’t possible before,” said race walker Evan Dunfee.…

It’s just a number.” “You’re fitter than most 25 years olds I know.” “50 is the new 40.” “If I still look half as good as you at 50 I’ll be delighted.” I listened with growing impatience to every cliché and placatory argument, but the truth is I wanted to scream at everyone: “I’m deeply unhappy about being 50 years old. It’s how I feel and nothing you say will help.” Normally an up-beat and out-going person, on May 15, 2018, aged a full half-century, I just wanted to hide and sob loudly. Instead, I did what I usually try to do when I’m feeling low: dragged my heavy heart and mind up a hill. I chose Ben Lomond, which I admit is more than a hill, but I needed…

Victoria Wilkinson has broken the 34-year-old women’s record for the Ben Nevis Race. The Inov-8 ambassador clocked a time of 1hr 43min 1sec for the nine-mile race up and down Britain’s highest peak, slicing 24 seconds off Pauline Stuart’s old record. “I’m proud,” said the international mountain runner and two-time British Fell Running Champion, competing in her first Ben Nevis Race at the age of 40. “Pauline was a fantastic runner, a legend of the sport who was fast on the climb, the descent and on the road. Her record had stood since 1984 and in that time a lot of very strong women have raced on The Ben but not beaten her time. That shows just how good Pauline was. “I didn’t recce the full course,” she added. “And…

PICK IT! Join Runners  Against Rubbish as they collect litter along the 102-mile Cotswold Way over the weekend of 3-4 November in their Pick The Path 2.0 event. tinyurl.com/pathpick GO TO IT! Join Running With  The Kenyans author Adharanand Finn and performance and fitness guru Joe Kelly on a trail running camp in Dartmoor in May 2019. thewayoftherunner.com WATCH IT! Underdog, Summit Fever Media’s film about UTMB obsession and the 2018 race, is released in November. More info at summitfevermedia.com/underdog-film GO TO IT! The popular and always excellent Kendal Mountain Festival (Nov 15-18) includes inspiring speakers and films, plus a feisty trail race and much more. mountainfest.co.uk DOWNLOAD IT! Despite the name, Marathon Talk has plenty of trail running content, with long interviews with the likes of Holly Rush and…

There was a high DNF rate among elite men and women at this year’s UTMB. Perhaps the most unexpected reason was Kilian Jornet’s, who was stung by a bee on race-day morning and felt unwell. It’s not trail running, but we were inspired by Dan Lawson’s attempt to break the John o’Groats to Land’s End record of nine days two hours. Lawson averaged 90 miles per day for six days, but eventually fell just short. A record-breaking attempt at a new FKT on the 268-mile Pennine Way lasted only seven hours in September, thanks to high wind, heavy rain, sleet and hail. That totals three failed attempts in 2018 to better Mike Hartley’s 1989 record of 2 days 17hr 20min.…

Ryan Weston-Bennett My friend Sam Whitaker and I recently completed a triple Yorkshire Three Peaks ascent of Whernside, Ingleborough and Pen-Y-Ghent in 25 hours 22 minutes, which is believed to be a record. We also hold the speed record for the double Three Peaks. We are raising money for Sportsaid. See their JustGiving page at: tinyurl.com/ryanwb2018 David Pritchard We celebrated 50 years of marriage by running our favourite route over the Penwith Moors to Ding Dong tin mine passing stone circles and ancient standing stones. It was one we first walked together 54 years ago when I first took Pam to Cornwall. A runner for more than 40 years, I also closed in on the #Run1000Miles target. David Briggs We have some of the best trails in…

✔ SWAP IT AROUND Keep your heels down going up; get up on your toes going down ✔ HEAD UP Look two metres in front of you to plan your path up and down ✔ SHARE YOUR ROUTE Always tell someone where you’re going, or run with someone else ✔ MEASURE UP Forget the distance, measure in hours ✔ MIX IT UP Road running is about an even rhythm, trail is about being comfortable with stopping and starting ✔ SLOW IT DOWN Walking is often a necessity on the trail, don’t worry if you stroll…

ROBBIE SIMPSON The Scot finished ahead of Andrew Davies at the 2018 Commonwealth Games marathon, won this year’s Jungfrau Marathon race, and was second in the Sierre-Zinal mountain race behind Kilian Jornet. JO PAVEY Former European 10,000m champion Pavey has trained on trails throughout her long career, which has included a 2hr 28min marathon. She lists the Grand Western Canal as one of her favourite routes. LILY PARTRIDGE Britain’s top performer at this year’s London Marathon did much of her build-up on canal towpaths, playing fields and in her local woods. “It builds your strength and takes the stress off your legs,” she says. MARTINA STRÄHL Sixth in this year’s European Championships marathon in 2hr 28min 7sec, the Swiss runner is a former winner of the World Long Distance Mountain…

At some point in your teenage years, an understanding of your dietary requirements in relation to your age somehow disappears more or less forever. For a myriad of reasons – advertising, peer pressure, change in taste – we all settle into a dietary rhythm of family favourites and treats, conveniently forgetting what is good for us. Even those of us who don’t forget how great carbs are, or how to make sure the fat percentage in our diet is correct, almost never take into account age and how or why our training plate should change as our love for slippers and comfortable slacks grows. As trail runners, we need to understand that what worked as a 20-year-old won’t necessarily do the job when we get older. And perhaps what’s even…

532BC Famous Greek wrestler Milo of Croton wins his fifth successive Olympics on a daily diet of 9kg meat, 9kg bread and 18 pints of wine (goes the legend). 1908 Alcohol is used at the Olympic Games as a performance enhancer, with one German 100km walker allegedly drinking 22 beers and half a bottle of wine during his race. 1927 Newcastle pharmacist William Walker Hunter invents Glucozade, a high sugar drink to help the ill recover their energy – now known as Lucozade. 1953 Kendal Mint Cake is used on the first ascent of Mount Everest. 1960S Pillsbury Company invents Space Food Sticks for NASA – the original energy bar lasts for months without refrigeration. 1965 Gatorade (Gator-Aid) is developed for the University of Florida Gators sports teams to replenish…

STEAK is full of saturated fats and cholesterol. Instead try seitan, which is made from wheat gluten and provides similar amounts of protein for less calories per gram. EGGS are high in protein but also in cholesterol. For a healthier protein source, try scrambled tofu which will hold the same consistency for a fraction of the fat and calorie content. SALMON is high in omega-3 yet the fish are often bred with chemicals and full of cholesterol and fat. Instead try tempeh, a protein-rich soy product packed with omega-3 ALA. Alternatively, add chia seeds and ground flaxseeds to your cereal. MILK is full of saturated fat. Instead try one of the many plant milks available including cashew milk, oat milk, almond milk and soya milk. YOGURT is often full of…

LULULEMON MOMENT TO MOVEMENT TIGHT 215g (women’s 6) lululemon.co.uk £108 Made from a light but supportive 4-way stretch fabric, these eye-catching big budget tights have a dazzling metallic silver print. They also feature a comfortable high waistband with integrated pockets and stirrups that add extra warmth and keep them firmly in place, but can also be rolled up for running. VERDICT Full coverage metallic tights for those who like to stand out. ARC’TERYX NERA ¾ TIGHTS 165g (women’s M) arcteryx.com Comfortable and packed with features, these stylish capris are engineered with multiple panels designed for trail running. Great for year-round use, they drop just below the knee and have a smartphonesized rear zipped pocket, two gel pockets and reflective details. The high waistband has an integrated drawcord for adjustment. VERDICT…

Armed with the latest cutting-edge Inov-8 kit, our team of testers have been clocking up some serious miles GREG HOPKINSON Over the past couple of months I've tried to make the most of the summer weather, with the final trail races on the calendar bringing the season to a close. I have managed to compete in some fantastic events ranging from 4 to 16 miles. It's been really great to see how I've progressed over this season. At the start I was really finding my feet, but I managed to finish off the year with some really strong performances and even a few podium finishes and race wins. I think this has been down to increasing my mileage on the trails and also some brilliantly organised track sessions with my…

DISTANCE ASCENT DIFFICULTY With Hollywood film locations, Bronze Age stone rows, tin mining and glorious views of open moorland, this route has it all. The terrain is varied too – from compact trails to soft peat tracks – which makes a summer’s day or bleak winter run both interesting and challenging. The steep ascent of Sheeps Tor near the start is well worth the effort to enjoy stunning panoramic views of Plymouth Sound, Cornwall and remote, open moorland. Keep your eyes open for hidden secrets too, like the unfinished cross and circular stone at Gutter Tor. The turning point for the return leg is Nun’s Cross Farm – the cross has been here since at least 1240AD. The highlight of this route has to be the stone row on Hingston…

DISTANCE ASCENT DIFFICULTY Invented by two staff from Keswick outdoor shop George Fisher, Abraham’s Tea Room Round takes in the skyline visible from the café and proceeds as follows: a short run to Portinscale village then up and over the top of Cat Bells; down to Little Town in the Newlands Valley; past Newlands Church and up the grassy banks of Robinson; descend Robinson then run around Buttermere; climb High Stile then back down to Buttermere via Red Pike and Bleaberry Tarn; slog up Whiteless Pike; head over Crag Hill; summit Grisedale Pike; double back to reduce the climb up Hopegill Head; head back to Crag Hill and up Eel Crag; cross Sail and Scar Crags; descend Causey Pike to Rowling End; drop into Stoneycroft Ghyll before popping up Barrow.…

DISTANCE ASCENT DIFFICULTY This spectacular circuit in the heart of the Brecon Beacons begins by following the Llia river valley on the Sarn Helen trail, one of several stretches of Roman road in Wales covering around 160 miles in total. A steep climb brings you to the first summit of the round, Fan Nedd at 663 metres, from where a glorious sweeping ridgeline curves round to the distinctively shaped Fan Gyhirych, with its trig point-topped summit standing at 725 metres. A pause here to take in the outstanding views of the surrounding mountains is highly recommended. A long, exhilarating downhill section following the Beacons Way, arriving at a river crossing at Coed-y-Garreg before the final stretch takes you through woodland and past a former Roman camp to the finish. •…

Along weekend – or better, a week – tackling Dartmoor National Park is a must-have bucket list entry for trail runners. Whether it’s a race, an easy run or a fast-packing adventure with a touch of wild camping thrown in, this is the place to be. Especially if donning a pair of off-road shoes, exploring wild moors and tackling killer hills is your thing. Plus, there’s wonderful local food, great country pubs and some rather luxurious accommodation options to make it a memorable, worthwhile trip. Trail races Let’s start with the racing thing. Dartmoor is a great place to experience the murky world of fell running for the first time. For us traily types the words ‘fell race’ can be off-putting, maybe even frightening, as they often involve thousands of…