Innholdsfortegnelse for August-September 2015 i Trail Running

THE TRICK IS... ...TO MAKE IT SO MUCH fun you don’t realise you’re exercising! That’s the key to running more regularly, further, faster, completing that dream race, whatever your aim may be. As Skyrunning Champion Emelie Forsberg says, “Enjoy training, then you will want to do more of it. If you are not enjoying it, just go a little bit slower.” Brilliant advice from the Swedish mountain running machine there, and you’ll find five more ingenius ways to up your running game without realising it in our Easy Summer Fitness feature, p36. Elite athletes and professional adventurers alike give their top tips for making trail running even more fun this summer. For some of you more fun = more wilderness, and boy do we have a treat in store where…

WHY USE THEM? The body runs on glycogen, switching to fat when stores get low. The downside is that this process needs plenty of oxygen so you have to slow down. Energy drinks provide an instant sugar hit teamed with a pow of caffeine – great for speed. About 3mg caffeine/kg body weight is recommended. WHEN? Varies to each individual but your body is pretty good at maintaining balance so you can run for roughly 90 minutes before it becomes necessary or helpful to top up energy levels and electrolytes like sodium lost in sweat. Long, slow runs train your body to burn fat more quickly and efficiently, unlocking almost limitless energy. WHAT’S THE TONIC? Choose your fuel. There are three main types of energy drink: isotonic closely matches your…

Swing it! Running too easy? Try Speedgolf! US ultra star Karl Meltzer says, “The rules are simple, it’s golf, be honest. No mulligans for you. Scoring wise, it’s also simple. Score + time = total score.” www.britishspeed golf.co.uk Hear it! Prepare to be amazed at Britain’s oldest Marathon des Sables completer, Sir Ranulph Fiennes, recounting 71 adventurous years on a lecture tour this July. www.speakersfrom theedge.com Watch it! Let American ultra-runner Scott Jaime’s film of discovery in South Africa’s Swartberg Mountains inspire you as he runs through a stunning landscape of high scenery. Watch at youtube/ cjasWjx2jOU Share it! Help shape the future of your favourite off-road magazine by taking part in Trail Running’s online survey – please tell us what you like, what’s not so hot, and what you want to…

MEET THE EXPERTS Matt Green and Ellie West run Summit Fever Media, an aerial filming and adventure film production company based in North Yorkshire. They specialise in filming extreme endurance races, triathlons, outdoor brands and running and mountain guides. www.summitfevermedia.com ‘Sometimes you wait weeks for the right light, often hours and, if you’re very lucky, it’s minutes’ LATEST FILM Matt and Ellie chased the Montane Spine Race, 268 miles along the Pennine Way in January to make a film about this epic event. Their DVD is £15+P&P www.summitfevermedia.com BEST KIT? Matt and Ellie use the lightest possible cameras so they can easily run or trudge up a mountain without them getting in the way. Currently, that’s GH3 Lumix, GoPro 4s, and Nikon D800. MAKE A GREAT FILM “A simple premise…

Where’s your fave place to run? Jeff Marty @JTDMarty Castlewood State Park, St Louis Paul Taylor @Paultaylor66 The Lakes without a doubt! Gazard @garysmith708 Monkey Trail in Cannock Chase. It was like a roller coaster!! Ash Coates @Ashcoates Hills and trails, Lake District or Peak District! mightbeanybody @mightbeanybody Fav ever was a technical descent from the top of a Pyrenean col in Jan in the snow. Tracey Brown @madsiamese3 Anywhere in Scotland, spoilt for choice!…

For pre-race recce's without the Cape Wrath Ultra’s bag drop system you’ll need to carry a tent, sleeping mat, bag, stove and food. We used these: TERRA NOVA SOLAR 2 £430 A brilliantly light (925g) yet bombproof, well-ventilated 3-season tent spacious enough for two to sleep in comfort with bags in the porch. www.terra-nova.co.uk KLYMIT INERTIA O ZONE £110 An excitingly space-age-looking inflatable mat that weighs only 346g. Warm but not quite as comfy as the solid Static V design, but fantastically feather-weight for those who sleep easily anywhere. www.betaclimbingdesigns.com PHD MINIMUS K £315 AND FILLERBAG £219 A genius idea, the lighter, 15 deg C comfort-rated Fillerbag (240g) slides inside the 5°C-rated, water-resistant Minimus K (380g) to boost this 3-season bag to a warmer, Scotland-proof -5°-rated bag. www.…

MEET THE EXPERT Julie Creffield, East London writer and project manager, runs the inspiring, award-winning blog Too Fat To Run. Her book, 5 weeks to 5k, helps people start running with friends, alone or at a parkrun. www.toofattorun.co.uk I started running after some cheeky little kid screamed, “Run, fatty, run!” I guess I was in denial about my weight and surprised at how unfit I was. I wanted to prove him and everyone else wrong, and signed up for a marathon. I always aimed big and didn’t really start out with 5ks, but most people begin with this shorter distance and once you have cracked it, nothing is out of your reach. However, many give up before ever achieving that goal so my book, 5 weeks to 5k, helps beginners…

MEET THE EXPERT Victoria Wilkinson is a Team Inov-8 athlete and 2014 English Fell Running Champion. She holds a 5k PB of 16:35 and won the tough-as-old-fell-shoes Three Peaks Fell Race in 2014. www.inov-8.com PICK A LINE Experience counts a lot for this so train on rough ground. Keep your head up and look 4-8ft ahead to take in what’s in front of you. Choosing your line is personal, but generally go for the smoothest. The quickest and safest is what you’re looking for. With practice, this will become instinctive and you’ll soon learn to trust your feet. RELAX YOUR BODY Relax your body, especially your jaw – I find that if my face is relaxed then my whole body tends to relax too. Use your arms for balance and…

OUR EXPERTS In-house testers ed Claire, writer Sarah, assistant Hannah and intern Jack are joined by our four trusted independent experts with sports & exercise science backgrounds. SIM BENSON Runner, writer and co-author of Wild Running with wife Jen (right) Sim tests vests for fashion and function, p78 JEN BENSON Co-author of Wild Running with hubbie Sim (left), writer and runner Jen puts 10 vests for summer to the test, p80 PAUL LARKINS This issue, former sub 4min-miler Paul gives the four newest trail shoe arrivals a run for their money, p77. PAT KINSELLA Adventure journo Pat has been sticking the grippiest trail shoes into his local hills to find a winner, p74. Inspired by Africa Lornah Sportswear Leyla Short Tight 6” £49 & Zahra Loose Tank £50 Kenyan superstar…

FREET LEAP 4+1 228g (UK Men’s 10.5) www.freetfootwear.co.uk £70 There’s no doubting the surprising comfort this back-to-nature beauty supplies, nor the adequate rock protection in the form of a 3mm dense EVA midsole. But they take time to transition to thanks to the zero heel to toe drop and ‘barefoot’ feel. VERDICT Use for 20-30min once a week to strengthen ankles, toes and improve form. SALOMON X-SCREAM 302g (UK Men’s 10.5) www.salomon.com £110 City dwellers who mix off-road with pavements will appreciate the combo of dynamic cushioning platform (a nice solid ride) working off a traditional 11mm heel to toe drop, and off-road extras such as Contragrip and the Quicklace system for a secure foot in a variety of conditions. VERDICT Happy on summer paths; light, responsive and not averse to a…

PATAGONIA FORE RUNNER TANK 56g (size S) www.patagonia.com £35 This vest has it all: striking looks and the sound ethical credentials you expect from Patagonia. It’s ultra light, being 100% recycled polyester with an open weave – ideal for summer running. A relaxed cut and flat seam construction make it really comfy and, with UV and odour protection, it’s top for running and socialising. VERDICT A great everyday vest that’s good for you and the planet. KALENJI KIPRACE TR TANK TOP 96g (size S) www.decathlon.co.uk £20 The Kalenji Kiprace Tank is a budget vest designed specifically for trail runners. It’s light and comfortable, with handy pockets for stashing gels (or beer money). While it’s a less feminine design than some of the vests on test, it wouldn’t look out of place if…

BLUESIGN A system which works to eliminate harmful substances right from the start of the manufacturing process. Approved fabrics meet stringent criteria in resource productivity, consumer safety, water and air emission, and occupational health and safety. An approved product does the same but also includes all other components such as zips and buckles. Look for the label on swing tags or online. Find out more at www.bluesign.com 100% TRACEABLE DOWN Conventional down is a by-product of the food industry. Geese are force-fed grain and plucked of their down several times before being slaughtered. It’s illegal in places but not China, Hungary or Poland the biggest exporters. As of January 2015, NSF, an independent public health organisation, launched its NSF Global Traceable Down Certification Standard. Look for 100% traceable down online…

Summer in the UK can get a bad rep but I reckon it’s undeserved. After all, it rarely gets too hot to run, we have high hills to scarper up and shady woodlands to dive into when it does get toasty. And everybody is delighted whenever it’s not overcast or raining. Not convinced? Try some of these trails and then come back to me. I’d recommend starting with a gentle jaunt down the River Avon, before catching a 25p boat to the pub (seriously!), once you’ve hydrated there, head over to the Lakes for non-stop views on a high mountain horseshoe. And since you’re north, why not go further and try following our Cape Wrath route through some of the most gobsmackingly gorgeous scenery anywhere in the world? See…

1 MAN VS MOUNTAIN 5 Sept 2015, Snowdonia Not so much a mud fest as a total test of strength. Run 20 miles, climb Snowdon, abseil down and then tackle a series of difficult obstacles. Stunning location, gruelling task. But there's pleasure in pain. www.ratracemanvsmountain.com 2 BIGFOOT 12-13 Sept 2015, East Sussex True coursing means staying close to nature's own obstacles, creating new ones but only with imagination and matching the terrain. More than just one big wall after another. This is Bigfoot’s inaugural event and it looks like a good ’un. www.bigfootchallenge.co.uk 3 TOUGH MUDDER 26-27 Sept 2015, Hampshire Still one of the biggest races on the planet. Why? Its obstacles are hard, painful and scary. You'll be zapped by dangling electrical wires, claw up a slippery towering wall,…

RENEE MCGREGOR Picks away marketing hype to reveal the top 10 ‘hero’ foods for trail runners, p44 JOSS NAYLOR Reveals the torment he endured on his 1986 Wainwrights record, p22 PAUL LARKINS Tests the very latest trail running shoes just released this summer, p77 LIZZY HAWKER The North Face athlete begs trail runners to support Nepal with a visit, p20 SARAH RYAN Finds out how to make fitness so fun you won’t realise you’re training, p36 JULIE CREFFIELD Beginners, take inspiration from Julie’s 5k in 5 weeks training plan, p58…

University of Cambridge scientists say that men who are better at endurance running are also likely to have higher sperm count, sex drive and testosterone levels, suggesting women may historically have selected them as better mates. Researchers used half marathon running in place of persistence hunting where early endurance-running humans stalked prey to exhaustion. Qualities such as intelligence and generosity were also implied. We knew it! Under the microscope: Iron What? An essential nutrient and vital constituent of haemoglobin which transports oxygen to cells around the body. Why? As well as making sure your cells get enough gas, iron also aids the immune system, muscle function and energy production. Where? Men should aim to get 8.7mg iron in their diet every day and women 14.8mg. You’ll find it in liver,…

SMASHED! South West Coastal Path Record At the end of May, Mark Berry took a mind-blowing 3 days off the previous South West Coast Path record, completing the 630-mile route in just 11 days 8 hours 15 minutes. Grand Union Canal race The record for one of the oldest British trail ultras (145 miles from Birmingham to London) fell to British runner Dan Lawson this May, who finished in 22hr 16sec. MASHED! Lakes 24hr record After 51 summits, Adam Perry from Helm Hill Runners, badly affected by cramp and behind schedule, made the agonising decision to abandon his 78-summit attempt this June. Rat Race dirty undies Despite the best efforts of 1146 scantily clad runners, the Rat Race’s Dirty Weekend in May failed to break the record for largest gathering…

My feet skitter as I hurl myself down through the dusty canyon. I pause my descent briefly to spray a pink dot. My fourth visit to Mustang, I know the rhythm of this land now, and it knows the beat of my feet. It is awesome and it is beautiful. It is an utterly timeless landscape. I’m marking the route for the runners following me. I left at dawn. So about now they will be starting this stage of their race and joining the villagers in making a kora [pilgrimage] around the ancient city wall of Lo Manthang. Everything is just as it should be. Except that it’s not. The previous day, 25 April 2015, an earthquake of magnitude 7.8 hit the Gorkha region, mid-way between Kathmandu and Pokhara. It…

MARCUS SCOTNEY 40-year-old sports therapist and running coach from Peterborough based in the Peak District and part of Team Montane/Hoka One One. Marcus holds the course record for the Spine Challenger 2014 and runs for GB in the World 100km Championships. www.marcusscotney.com SEAN CONWAY 34-year-old extreme endurance adventurer, photographer and author from Zimbabwe, now in London. 2014 Adventurer of the Year (Scottish Adventure Awards) and finished the first ‘length of Britain’ triathlon in May, with Running Britain on Discovery Channel. www.seanconway.com Your latest challenge? Sean Conway (right): Running Britain – 44 days, 1015 miles, with a 6kg backpack including camping kit. Mostly off-road and on National Trails with an OS map app on my phone. Marcus Scotney (left): The 100k World Championships in The Netherlands. On road… sorry! I run…

Rift forming? Were you aware that (in London at least), there’s a ‘trail season’? Me neither, until now. I nipped into a well-known running chain to try on a (specific) pair of new shoes which it sells, only to be told, “Sorry, it’s not really trail season, we only have these five pairs in” (points to far right-hand corner of large display of road shoes). Pah! Bunch of town-dwelling, mud-fearing, road-running crazies. Please don’t let this be the start of the running equivalent of the mountain bike/ roadie rift... Henry Davey, Godalming Always smiling I would just like to make mention of my wonderful wife Shelli Gordon, mother to Joel and Isla, for making us all proud by winning the Hardmoors 160-mile race, 22-24 May 2015. She led from the…

When you drink from streams, whether racing or on a long day in the hills, you never know how clean the water will be. I’ve been using a Sawyer Mini filter – an amazing device, filtering out particles down to 0.1 microns. It weighs 65g and comes with a ‘squeeze bag’, the smallest of which holds close to1/ 2 litre. It’s easy to use on the go and lighter than carrying water – if there is water about, you are sure of a clean supply almost instantly. The filter also fits most threaded water bottles. More info at www.sawyereurope.com Wendy Dodds, Lancs…

Jen and Sim, authors of Wild Running, have been travelling the country with a tent and two kids for more than six months. Here are their top tips on how to get your wee’uns interested in exploring the trails. 1 START YOUNG Get the kids running with you! Find a summit that looks challenging but achievable, walk to the top and run/walk down again. You can always carry smaller children up – great for extra training... 2 BE PREPARED Carry spare warm clothes and plenty of food. They (and we) tend to run around a lot and then suddenly get cold and hungry. 3 AIM HIGH Be ambitious but know when to stop and turn around. Get them involved with the planning and listen to what they like. If it…

Pop some of these ultra and multi-day mountain events in your calendar to train up right for the Cape Wrath Ultra. 2015 OMM Lite Autumn, N.Yorks, 19-20 Sept Rab MM, location unknown, 26-27 Sept Atlantic Coast Challenge, Cornwall 2-4 Oct OMM, Scottish Borders, 24-25 Oct XNRG Druid’s Challenge, Bucks, 6-8 Nov Tour de Helvellyn, Lake District, 19 Dec 2016 Spine Challenger/Race, Pennines, 9-16 Jan Pilgrim Challenge, Surrey, 6-7 Feb Jurassic Coast Challenge, Weymouth, 18-20 March Lakes Mountain 42, Lake District, TBC Highlander MM, Scotland (location unknown), 23-24 April GL3D Lake District, 30 Apr-2 May…

MEET THE EXPERT Helen Clare is a yoga teacher, specialising in teaching yoga to athletes. She runs trail running and yoga breaks in Turkey and Costa Rica. www.helenclareyoga.com Everyone needs to get away from time to time but that doesn’t mean you have to give up running time. After two weeks of no running and copious ice cream eating you could easily put on 2-3kg. It doesn’t take long to lose fitness, but the fitter you are, the longer it will take and the faster it will return. You don’t have to lose fitness at all, though, in fact, holidays are a great time to boost it. A little sunshine, rest and free time can supercharge your motivation. Trail running takes you off-road, exploring the wilderness and natural environment of…

Odo Sport Revive £6 De-pong your sweaty summer kit with this new 750ml wash that deep-cleans even at 30°C and has a shield to reduce the amount of dirt absorbed between washes. Trainer wash available too. www.odosport.com ZSport ZBra Silver £50 A late entry that didn't make it for our bra test, p84, but this top bra brand offers high impact support from 32-36, A to G cup. www.matchfitsports.co.uk Smartwool W’s PhD Run £15 After extensive research, Smartwool has nailed super comfy, high performance women’s socks with the Light Elite Low Cut, boasting a narrower heel and lower volume. www.smartwool.com Keen Uneek £90 A functional, fun-looking and super light (252g UK size 6) sandal to pop on after a long trail race to allow your feet to breathe and recover…

DHBZELOS RUN SINGLET 116g (size M) www.wiggle.co.uk £14 At just under £14, this is amazing value. It comes in a tight athletic cut and looks good enough to socialise in, with subtle branding and coloured side panels. The fabric is a reasonably dense weave but feels stretchy and actively wicks moisture away from the body. Mesh panels aid ventilation creating a good summer running top. VERDICT A great value, technically cut and well-featured running vest. UNDER ARMOUR COLDBLACK SINGLET 102g (size M)www.underarmour.co.uk £28 This loose-fitting classic running vest is stylishly patterned, both looking and feeling great. Under Armour’s Coldblack fabric is cleverly designed to reflect infrared and heat rays so that you stay cooler. In practice, it felt great to run in, the looser fit allows the vest to ventilate but it…

Yes, £100 is a lot, but having run in many, many packs and race vests for Trail Running magazine the Salomon S-Lab Sense Ultra Set is by far my all-time favourite. It’s super comfy, light (152g size XS/S) and has easy-access pockets. The elastic Power Mesh and Cocona 3D Mesh material is so soft it almost feels like a t-shirt, and you can wear it without a top for a couple of hours before any rub kicks in. With a top underneath, it’s brilliantly comfy for days, as I found out on the 5-day Coastal Challenge in Costa Rica last February. It’s like wearing a little waistcoat full of handy pockets – 8 accessible from the front, 2 at the back which you can just about stuff a light jacket,…

WRAPZ INTERCEPTOR 26g www.actioneyewear.co.uk  £18 They might be the cheapest on test but there’s nowt wrong with these. They stay neatly and comfortably in place, even on a sweaty face, and on a 10-mile sunny run they didn’t fog up a bit. No interchangeable lenses but the shade is pretty spot-on. VERDICT Can’t fault them, they do the job at minimal price. SUNWISE EQUINOX RM 22g www.sunwise.co.uk  £38 For me, these had the snuggest fit, didn’t fog, and were light and easy to manage. They were tested in sun and snow, working equally well in both. There are four lenses for different light levels, which are easy to change, even with cold and clumsy fingers. VERDICT Excellent price, snug fit, no fog and they look pretty swish too.…

PARAMO MIRADA/QUITO £230 438g www.paramo.co.uk Maxed out with ethical points. Paramo’s manufacturing is sound and this is made from 100% polyester so it’s easy to recycle when it dies. It’s a little heavy for race kit but for hilly training runs, mountain adventures or the depths of winter, it’s great. Verdict Ideal for ethics, heavy for races, snug and protective in mountains. VAUDE LITTLE WATERBOY £23 112g www.vaude.com Snug and comfy around the hips, the easily accessible water bottle is secured with an elastic loop so it won’t bounce out. Room for snacks and the larger version (£33) swallows standard issue race kit. Verdict Well designed, roomy and extra points for Bluesign fabric usage. PARAMO VELEZ ADVENTURE £145 366g www.paramo.co.uk A bit too weighty for normal running but movement in…

JULY Sat 11 Buff Epic Trail, Catalan Pyrenees, €25-€100 Journey 21, 42 or 105k through jawdropping Aigüestortes Park. www.buffepicrun.com Chiltern Challenge One Day Ultra, Bucks, £28/£55 Ideal intro ultra, supported 50k with no time cut-offs. Half too. www.xnrg.co.uk Dirty Dozen, Usk, £65/£80 12k plus 20 major obstacles, dirty dash 6k too. www.dirtydozenraces.com DT30, Swaledale, £22 30k on varied, testing terrain, deep gorges and old lead mines. www.dalestrailseries.uk Ham & Lyme Ultras, Somerset-Dorset, £31/£48 Entries closed. Rural 50k or double back and make it 100k! www.albionrunning.org Nav for Runners, Peaks, £40 Sharpen up your navigation skills and strategies on trail. www.eightpointtwo.co.uk St Cuthbert's Way Ultra, Borders, £40/£50 100k or 65k-ish through gorgeous Northumberland. www.trailoutlaws.com Sat 11 – Sun 12 Race to the Stones, Avebury (end), £95-£184 Fully supported 100k challenge on…

Ever tried running a mile barefoot over rough, stony ground or through shin-thrashing spiky heather? Multiply that by 1200 and you’re close to Aleks Kashefi’s barefoot charity challenge: running from Land’s End to John O’Groats on trails, no trainers allowed. He came down from his native Buxton hills to tell us how and why. Why do it? It’s the best-known long distance challenge in the UK and I’ll be raising money for Stroke Association. My mother had a stroke when I was about seven and my grandfather passed away because of numerous strokes. Stroke Association provides funding for research, prevention and after-care and I want to use my little adventure to help. I’m happy for people to join in along the way. I’ll start running on 26 July as long…

Recently crowned Britain’s most Over Active Pensioner, 68-year-old Phillip Howells has a serious claim on the title. A lifetime sportsman, he only took up long distance running in later life, and has since completed 169 marathons, some of them ultras (longer than 26 miles). Phillip’s mantra is that “the only limitations you have in life are the ones you set yourself”. Suffering from a heart condition, he has to watch his training levels, making sure that he rests well. Despite this he says running gives him the mental stimulation, physical fitness and the all-addictive endorphins that keep him coming back for more. 53 AGE HE TOOK UP LONG DISTANCE RUNNING THIRTEEN AVERAGE NO. OF MARATHONS PER YEAR PLANS TO RUN AN IRONMAN TRIATHLON BEFORE AGE 70…

We were out for a long mountain run near Wasdale and Colin Dulson and Andy Ligema said, “How about doing the Wainwrights?” “Ah,” I said, “that’s a good idea.” Colin said, “We’ll do the pacing for you, so you’ve no worries.” I thought, well, that’s rather a big undertaking, but I didn’t say anything… and that’s how it sorta kicked off, as it were. It was a nice fresh morning, with a laal bit o’ rain to keep you fresh, and we were legging away over Whinlatter. Through Bassenthwaite there were absolute thousands of them little black midgies. You couldn’t breathe for the blimmin’ things, they went up your nose and it was a torment. We legged on, the sun come out and it became very, very warm with steam…

I had my first race of the year which was the Helen’s Trust 10km at Chatsworth House. I only managed one race last year as my dad has been fighting cancer. It was the first time my parents have come to watch me, on a very wet morning. It was such a proud moment as I came 2nd in my age category (40) and 25th overall. What made it even more special for them is that 5 years ago I couldn’t walk, let alone run, due to a serious illness. I work in a shop and really struggle to get weekends off which is great for running during the week but means I miss a lot of opportunities on Saturdays and Sundays... have you thought about running a feature on…

Treat yourself to the huge mountain panoramas on the Cape Wrath Trail right now to see whether a race along its rocky, boggy and sometimes invisible paths is your cup of tea. Race directors Shane Ohly and Gary Tompsett give this race-recce advice: 1 Maps and guides DIY it or recce parts of the race using our route, p100. Use Harvey maps Cape Wrath Trail North and South and The Cape Wrath Trail guide by Iain Harper. 2 When to go May or September for more settled weather, to avoid access issues from stalking and the nightmare of 50 billion summer midges. 3 Getting there Starts Fort William with regular trains. Ends at remote Cape Wrath, Scotland’s north-western tip. Use The Durness Bus. www.thedurnessbus.com 4 Where to stay Best Western,…

ASK THE EXPERTS Email tr@bauermedia.co.uk, post on our wall at facebook.com/trailrunningmag or tweet your question to @trailrunningmag JASON DOGGETT Director Muddy Plimsolls, outdoor personal training. www.  muddyplimsolls.com ALEX COOK Registered sport and clinical dietitian with nine years’ experience. www.diet360.co.uk ANDY BLOW Former GB triathlete and full time sports scientist. www.myh2pro.com KIM BAXTER Sports physiotherapist, world class orienteer. www.kimbaxter  physiotherapy.co.uk DAVID RYAN Clinical animal behaviourist and police dog handler/instructor. www.dog-secrets.co.uk Q How do I train for technical trails in the city? Charlie Francis, London A Jason Doggett says, “The key is to use your imagination. Look for inclines, soft variable surfaces and obstacles. An urban park may combine all three. Find a hill or dip, a flight of stairs, or terraced public space. If it’s short, run repeats. On…

MEET THE EXPERT Ryan Knapp specialises in coaching trail, mountain and ultra runners and is the founder of Miles to Go Endurance, providing personalised online endurance training.www.milestogoendurance.com OR EVEN FURTHER? Berghaus athlete Charlie Sharpe says, “Regular ultra runners might enjoy a multi-day race too. Start with 2-3hours steady run Sat, 30-60mins Sun, building to 4-6hours Sat, 2-3hours Sun. Pair up weekend events, a longer, harder one on Sat then shorter on Sun, a great way to get miles in your legs in exciting new landscapes with good company.” With proper planning and patience, every runner is capable of preparing for and completing an ultra marathon. Read that again – every runner. Including you. We enlisted top endurance coach Ryan Knapp to show you how. “All aspiring ultra stars should start…

Not everyone is a fan of listening to music when they train, but I am, I love losing myself in the tune and running to the beat, it motivates me and improves my speed. What I don’t like is getting tangled up in cables! I also like to train using a heart rate monitor, so when I heard about the Jabra Sport Pulse headphones with wireless Bluetooth capabilities and in-ear heart rate function I was excited. Thankfully, they did not disappoint. The Dolby sound quality is amazing, so good in fact, it cancels out all background noise (not a plus point for all trail runners and you'll need to stay aware near roads). It comes with different sized gel earbuds so you can get the most comfortable fit with no…

1 INOV-8 RACE ELITE PEAK £15 45g www.inov-8.com Hats are a must if you’re running in hotter countries and Inov-8’s Race Elite is well worth a look. Breathable, flexible and offering great protection from the sun, it also comes in a range of colours. Verdict: Protective without overheating and easy to jam in your suitcase. 2 SUNWISE CHROMAFUSION 2.0 WATERLOO CHROME £70 45g www.shop.sunwise.co.uk Invest in decent sunnies to ward off damaging UV rays. These have an elegant frame with anti-fog technology and light reactive lenses. They block 100% of UVA&B rays and they’re tough. Verdict: Anti-fog and light reactive toughness. 3 SALOMON FAST WING JACKET £70 90g  www.salomon.co.uk Lightweight and squashes into its own chest pocket, the Fast Wing isn’t waterproof – so not recommended for traditional British summers.…

Founded by mountain lovers and funded by you, the outdoor industry is one of the best for ethical kit production. Several brands are market leaders in creating kit that not only works fantastically but also comes at minimal cost to the environment and workers’ rights. If you already know your Bluesign from your rPET and you’re snug in the knowledge that none of your down products are live plucked, then turn the page for our ethical gear awards. If not, we’re here to clear the mist on a notoriously grey area. First, and at the risk of over-simplifying a highly complex issue, it’s worth defining some key points. We’re going to lump them unceremoniously into three categories: how it’s made, what it’s made from, and where it goes when it…

WATERPROOFS Never, ever wash waterproofs in conventional washing powder. It blocks the ‘pores’, preventing breathability, and is impossible to undo once they’ve been washed. Use pure soap flakes or specialist waterproof cleaners like Nikwax or Granger’s. If your jacket starts ‘wetting out’ and isn’t shedding droplets like it once did you can revitalise it by reproofing. It’s easy to do and results in an as-new jacket. MERINO Because its odour resistance is so high, you’ll probably get away with a week of running before your top starts to reek. When it does, wash it on a cool setting and dry flat to prevent weird stretching. TRAINERS Tricky one this as, after 500 miles or so, the midsole in your trail shoe will start to give way and won’t recover as…

Have you run a race yet this year? If the answer is ‘yes’, give yourself a pat on the back and enjoy the feeling of strength in your limbs. You now have two choices, kick back and relax with frosty drink in hand or use that fresh fitness to run again, maybe even further. If it's a ‘no’ then don't worry. Anyone can run a trail, all you need to do is get your name on that starting list. Once you've done it, let us know. We love seeing your happy, exhausted faces! Send your pics to tr@bauermedia.co.uk . I ran my first marathon this summer and, I promise, it feels great. See you at the start? Sarah Ryan TELL US YOUR RACE Is your fave race…

There’s only one month to go for James and Tonya, winners of our ‘0–30' competition. The beginner runners will be tackling the Dig Deep Peak District Intro Ultra – a 30-mile trail with 1388m ascent. Here’s how they’re doing... How do you feel? James: “As if I’m on track. Training has gone well and I’m working hard on nutrition.” Tonya: “I think I’ve turned a corner – I’m actually enjoying running more. I never thought I’d say that!” Advice? Tonya: “Don’t compare yourself to others, stick to the training programme, push yourself and have confidence that you can do it. This has changed my whole outlook. It sounds daft but I’m definitely a different, more positive person in life generally.” James: “Stick to the training program and look…