Innholdsfortegnelse for October-November 2015 i Trail Running

GIVES YOU TIME TO YOURSELF No demands, no questions, just time alone to reflect, relax and think of nothing but the trail ahead. INCREASES ENERGY How many times have you found yourself slumped lethargically at your desk only to go for a run and return revived? Exactly. HELPS BURN OFF STRESS And anxiety, frustration, irritation and anger. Use them to power your run and return feeling calmer and more in control. BETTER SOCIAL LIFE Joining a running club is a great way to develop friendly rivalries, gain a load of support and meet fellow trail nutters. DEFEATS SAD Seasonal Affective Disorder kicks in when sunlight levels are low. Running around noon gives you a boost and helps stave it off. Combining with exercise multiplies the effect. GETS YOU INTO NATURE…

Do it Run a marathon, half or 10k across Dartmoor then enjoy tales of adventure before bedding down under canvas. ‘Something Wild’ trail running festival 18-20 Sept. www.wildrunning.co.uk Share it Welcome a fellow trail runner into your spare seat, save money on fuel, help protect the trails you run on and ease parking pressure. Racelifts connects runners at major races for free www.racelifts.org Watch it 10 ultrarunners attempt to chase down an antelope to put the persistence hunting theory to the test in documentary Fair Chase. Did our ancestors run their prey to exhaustion? www.vimeo.com/ondemand/fairchase Read it The quest to run the fastest marathon – it’s the holy grail for 21st century running. Ed Caesar explores the extreme boundaries of human performance in new book Two Hours. www.penguin.co.uk Book it…

SECRET RECIPE Power Pancakes GRAB THESE: 2 eggs, 1 banana, plus toppings – honey, bacon, nuts… whatever you fancy, get creative and tweet us MAKE THIS: Mash the banana in a large bowl with a fork, then mix in the eggs. Whisk banana and eggs until a good liquid forms then pour into a pre-heated pan, with a splash of olive or coconut oil. After 1-2min, flip the pancakes and cook evenly on both sides. Add the toppings you like, such as nuts for extra protein and good fats, yoghurt, honey, bacon, and fresh blueberries. ‘These are great before a race or a long training run for breakfast, or as a treat after training with the carbs and protein in the pancakes.'…

Where’s your favourite trail? The place you only ever find with muddy shoes and burning lungs? Abandoning the beaten track to explore wild places is one of the best things about running and Brooks wants to see how you view the world from the trails. Simply share your favourite or most hardwon view on social media and you could win 1 of 4 Brooks trail packages. You’ll get a bespoke running plan designed by top personal trainer and trail running author, Graeme Hilditch; a complete Brooks running outfit and a pair of new PureGrit 4 trail shoes, co-designed by ultrarunning legend Scott Jurek. Plus, free entry to one of the Brooks Hellrunner events in a series that takes place across the country. You’ll be testing your kit on 10-13 of…

5 Switch off your brain Tricking your mind into a relaxed, ‘Hey! This is easy!’ state is crucial for loving downhills. “Fear of falling is the big thing here,” says Emma. “Downhills on trails are fast. Your body naturally wants to move faster than it should do. Those who can switch off their brain from telling them to slow down, make the best downhill runners. Try to free-up your mind and just run. For wet, muddy conditions or loose rock, wear grippier shoes and have confidence in them. Take pride in how far you have come and have faith in how far you can go.” Elite runners will train for downs as well as ups. Emma says, “Trust that you’ve done the training and your legs will do what your…

You can battle the world’s best mountain runners, like these five lean, mean running machines, right here in the UK this September, when North Wales hosts the World Mountain Running Championships (WMRC) and Festival of Sport, 12-20 Sept. It kicks off with the World Masters Open Race (Sat 12 Sept), followed by the Siobod Summit Race (Wed 16 Sept), and culminates with the World Championships Open Race (Sat 19 Sept). Fantastically, in these three races you can join more than 340 elite trail runners from all over the globe racing through the winding forest trails above Betws-y-Coed, Snowdonia. Once totally wiped out after racing the world’s best, you can enjoy Festival of Sport talks and presentations from six-times WMRC champion, Jonathan Wyatt, and Wainwrights (214 Lake District summits) record holder,…

Give yourself a mini-MOT with Ali and Graeme’s 15min full body test. Graeme says, “For trail runners working hard on balancing over uneven terrain, the strength, stability and flexibility of your whole body plays a massive part in preventing injury. We call this ‘functional stability’. Test yourself with this set of exercises. Do as many repetitions as you can, up to the amount stated in each. Focus on good form most of all, and if you can't quite do the number required, build up the time or reps each week.” SINGLE LEG BALANCE Hold for 60sec without toe clawing, bracing your upper body and neck or moving your head and arms. This tests your balance and stability. You might find that balancing on one leg is more difficult than the…

You’ve got two years to train until the next Dragon’s Back race 22-26 May (tbc) 2017. Dare you try to slay the dragon? Jasmin advises, “I run for fun, so I don’t have a set training schedule, I just go into the hills and enjoy myself. Here is an example of what I would recommend.” 1 AUTUMN & WINTER 2015: BUILD A BASE I would run most days (average 1-1.5hrs) with longer runs or races at weekends. Cross-train with swimming and cycling. 2 SPRING & SUMMER 2016: BUILD SPEED ENDURANCE Start doing both a faster run and hill reps once a week. Race most weekends in mountainous places like Scotland, Snowdonia, the Lake District and Peak District. 3 AUTUMN & WINTER 2016: BUILD MULTI-DAY ENDURANCE Double-up with long runs the…

ASK THE EXPERTS Email tr@bauermedia.co.uk, post on our wall at facebook.com/ trailrunningmag or tweet your question to @trailrunningmag COLIN PAPWORTH Podiatrist and technique specialist with elite athletes and GB Teams. www.accelerateuk.com EMMA MCCABE Sports rehab specialist and head of orthopaedic physiotherapy. www.physiocomestoyou.co.uk JOE COOPER Personal trainer specialising in outdoor fitness coaching. www.out-fit.co.uk RIN COBB Clinical and sports performance dietitian and ultra runner. www.pndconsulting.co.uk JOE FAULKNER Director of NAV4 adventure with 40 years navigation experience. www.nav4.co.uk Q I’m prone to pain under my heel, how can I stop it? Elizabeth James, Manchester A Emma McCabe says, “This is probably plantar fasciitis, which is a degenerative change of the plantar fascia, a band of tissue which runs along the base of the foot. There's collagen breakdown and microtears occur. This is a…

MEET THE EXPERT Nicky Spinks is a multiple-record-holding, long-distance fell runner. She holds the women’s record for all three of the UK’s major mountain rounds – long distance challenges which must be completed within 24hr. See her website for more info on her latest challenge. www.runbg.co.uk 1 EAT WELL “Nutrition is extremely important. I eat very well before an event, as much as I can during, and whatever I can stomach afterwards. It’s better to eat something than not be able to. Experiment. What you consume is personal choice; I eat beans, rice puddings, pasta, fruit salads and crisps. Others like sandwiches, pies and bars.” 2 DRINK ENOUGH “I’m wary of drinking too much and tend to drink to thirst. I also take electrolyte drinks while I’m running and often…

Comfort has such a huge role to play – the right shoes for the right job will make that run so much more fun. For many trail runners, especially mid-week, that can mean running on road to get to the trails, or a quick blast about a park, with mud and rocks thrown in too. We’ve tested the latest shoes for autumn that will be comfy on most surfaces from tarmac to trail. FIT Not only a comfort requirement, fit is vital to keep your foot stable in undulating trail conditions. The best trail shoes hold your foot firmly in place, minimising lateral movement. HEEL TO TOE DROP This is the height difference between the heel and toe. To feel comfortable in lower drops of 4mm, those used to traditional…

ALPKIT LUMEN 190 ARC 154g www.alpkit.com £32.50 One for lightweight practicality and efficiency with 130hr burn time and recharge-on-the-go facility. 150m of projected light makes this Alpkit’s most powerful headtorch yet – great value too. LED LENSER XEO19R 472g www.ledlenserstore.co.uk £229 This lamp has a cooling system to deal with the superbright 2000 lumens it shines across 300m. Boasting more gizmos than Batman’s utility belt, the XEO19R will keep shining for as long as you can run, with 40hr battery life. SILVA TRAIL RUNNER II USB 130g www.silva.se £74 This updated version of the bestselling Trail Runner II has a USB charging point, extra-wide and anti-slip headband and 4hr of 140 lumens maximum brightness. PETZL TIKKA XP 85g www.petzl.com £50 180 lumens from a high-output wide beam and a focused red…

1 JABRASPORT PULSE£150 www.jabra.co.uk The fit, Dolby-enhanced sound quality, training app, and heart rate function really give these headphones the edge. If you’re serious about your running, they're definitely for you. The only downsides are, as they're wireless, you occasionally lose the signal, and you have to remember to charge them. Verdict: Your own personal training assistant in your ear. 2 SENNHEISERPMX 686G SPORTS £80 www.sennheiser.com Sennheiser claims its vertical in-ear design gives you greater external awareness, allowing you to hear what's going on around you without compromising sound quality. I was pretty sceptical about that, but I'm happy to say they really deliver. The rigid head brace is comfortable, but you can't alter size so occasionally it jumped up around my neck. Sweat-resistant too. Verdict: Amazing sound quality, good…

MEET THE EXPERT Dave Jelley is a physio and keen trail runner who has done the 8-day 300k TransAlpine run, Marathon des Sables and many other UK and European races. He runs Jelleylegs running holidays in the Yorkshire Dales. www.jelleylegs.co.uk THE STICK SPRINTER STICK (19”) £35 Dave says: Massage has been proven to increase blood supply to muscles and improve recovery time. I find self-massage with rollers a bit tricky but The Stick is straightforward and the online videos are useful to reinforce technique. We say: Great for massaging muscles without needing to get down on the floor like you do with a roller. Easy to use and really targets kinks and sore spots. Best for: Muscle strains and pains that you can reach with both hands. Verdict: Our new…

DISTANCE ASCENT TIME DIFFICULTY A gently hilly, rolling route. Though it takes you up to the 325m high point of Beacon Batch, you start at 200m. This leg-up, plus the easeful gradient, take much of the burn out of the climb. After pausing at the trig point to absorb the views, you’ll yomp along to the edge of Rowberrow Warren, a new mixed woodland, and downhill to Dolebury Warren, a Site of Special Scientific Interest. From this lowest point of the run you’ll climb to the top of a 3000 year old Iron Age hill fort (later used as a medieval rabbit warren!). Legend has it there’s buried treasure here but we don’t recommend dragging a spade along and turfing up the area. If the rangers don’t get you, the…

DISTANCE ASCENT TIME DIFFICULTY The classic evening run or winter head-clearer for the local Sheffield crowd. Beautiful undulating terrain makes up the first half, crossing rocky escarpments and prehistoric forts, while the second leg follows a ‘fast’ pacey track back up to the start. The basic run can be made shorter, longer, or much longer, depending on how much of the valley is traversed. The terrain is mixed, with some boggy ground and rocky clambering, while navigation is mostly easy although not all on obvious paths. A more challenging route returns along the top of Burbage Edge instead of the Sheffield Country Walk, but we think the path is such a lovely track, full of climbers, walkers, dogs, sheep and all manner of humanity, that it would be a shame…

DISTANCE ASCENT TIME DIFFICULTY This is a really beautiful, tough and rewarding route. From Auchavan run up the glen and directly up the ridge of Monega. It’s signposted and there are great views. From the summit I went west following the edge of the cliffs to the top of Little Glas Maol before heading over to the stone trig point and shelter cairn at the top of Glas Maol, the first Munro at 1068m. Amazing views of the Cairngorms stretch out ahead. From here I ran over the impressive ridge to the summit of the second Munro, Creag Leacach. Running these descents in winter taught me a useful lesson… it is possible to ski in running shoes! There was a boggy climb up to Black Hill and from there I…

Goodbye sun! Am I the only one who's slighty relieved to be saying that? Less heat, some gently cooling drizzle and the chance to spot a sunrise without getting up at 4am. There's a lot to be said for autumn. Plus all the most adventurous races start to kick in now. It's the season for mountain marathons – running for two days with a friend in the hills. For night runs under starlit skies (see p110 for some great ones) and if you're doing an obstacle race you can pretty well guaruntee that you'll be glooping through knee deep slop. Mud, stars and adventure? All the best things. Bring it on. HAVE WE MISSED ONE? Is your fave race missing from our listings? Let us know. We welcome race recommendations…

They've done it! James and Tonya, winners of our ‘0–30’ competition, ran the Dig Deep Peak District Intro Ultra – a 30-mile trail with 1388m ascent, on 15 August. Tonya started her training from scratch while James had run 12 miles max. Fell Running Guide Dave Taylor whipped them into shape and now they're both ultra completers. How does it feel? James: “The hardest bit was coming out of Burbage Moor. It was the isolation and knowing that there were still miles to go. I thought, ‘Either I'm going to walk it or I need to give myself a kick’, so I put some music on and gave myself a talking to. But it was a do-or-die moment – I could have quite easily let someone pick me up and…

JASMIN PARIS Reveals what it’s like to come 1st lady and 2nd overall in the Dragon’s Back, p48 SCOTT JUREK Fresh from his Appalachian Trail speed record, Scott gives his update, p21 PAUL LARKINS Checks out the most comfy trail shoes that should be on your feet now, p76 ALBERT JORQUERA Albert asks trail run champ Kilian Jornet “What if you don’t top Everest?” p54 SARAH RYAN Sarah searches out 10 great trail running routes for autumn, for all levels, p91 STEVE CHILTON Steve’s new Bob Graham book is out this month – read a sneak preview, p58…

ICE BANANA Blend 1 frozen banana, 2-4 chunks 80% dark chocolate, a handful of almonds, 1tsp maple syrup. That’s it! Top with cacao nibs for extra bite and bonus antioxidants. Add a slosh of milk and freeze it for more protein to aid recovery. ICE AVOCADO 2 avocados, 1 cup milk, 1tbsp maple syrup, 3 limes. Blend the lot then freeze for 2-3hr. Or switch out the limes for dark choc chunks, peppermint extract and top with mint leaves. Packed with good fats to lower cholesterol. ICE CHEESE Blend together ½ cup of cottage cheese, ½ frozen banana, a handful of blueberries, a slosh of milk, 1tsp maple syrup, ½ tsp vanilla extract. Freeze for 2-3hr. High in protein for recovery.…

Elspeth Luke has just completed an epic run along Scotland’s Watershed – a high spine of mountains stretching the length of the country and including some of its highest points. Elspeth set out on Monday 13 July with pal Stuart MacFarlane to raise money for Funding Neuro which supports cures for brain and spinal columnn conditions. Stuart dropped out on 24 July but Elspeth soldiered on to finish at Duncansby Head at 12.30pm on 15 August. She said after, “I am feeling pretty good”. www.watershedscotland.com 1100K FROM PEEL FELL IN THE BORDERS TO DUNCANSBY HEAD IN THE FAR NORTHEAST HALF A DAY TO DESTROY ONE PAIR OF TRAINERS 42,051M TOTAL ASCENT 44 MUNROES (SCOTTISH MOUNTAINS OVER 3000FT)…

1 Lie flat on your back, knees bent, soles of your feet on the floor and carefully lift a kettlebell up in front of you with one hand. Start light and don't drop it! 2 Slowly sit up, keeping the kettlebell raised above you and supporting your body with your free hand. Move carefully onto one knee, still holding the kettlebell overhead. 3 Move into a standing position, still with the kettlebell raised overhead. Lower yourself to the floor again using the same moves in reverse then switch to the other hand and repeat. Robbie's quick tip “Work out with a friend to make it more fun. Strength workouts include tuck jumps, squats and mountain climbers. Otherwise, it’s continuous hills or speed work, with consistency – that makes you fast…

Along time dream of mine has been to test myself on the Appalachian Trail (AT), a great US national treasure that has inspired and challenged many hikers and runners before me. This was a personal adventure, one that my wife and I pursued on our own. It was Jenny and I, in a van that we renovated ourselves, setting off into the wilderness. I was intrigued by the unknown, having never experienced a multi-day adventure of this magnitude. Along the way, I hoped to inspire others to get out, push their limits, and enjoy and protect the wild places around them. I posted photo updates and carried a GPS satellite tracker as a way for others to follow my progress and share in the experience. During the first few weeks,…

The Mont Blanc Cross was possibly the hardest race I have ever done, including several hilly trail marathons. It’s ‘only’ 23km but feels like at least a full marathon with 1665m added elevation! The first half is reasonably doable with just a couple of difficult bits but, after you cross the temporary road bridge, it gets technical and serious. The picture was taken after the Flégère aid station so, despite the fact that there was a lot of walking on the second half, it is proof I was still running the flatter bits at 1865m up. I’m very proud of myself! Denise Day, Poole Denise wins a Lakeland Trails off-road race entry of her choice. www.lakelandtrails.org…

1 Use mind power Do you know anyone who truly loves running uphill? If you do, tweet us @TrailRunningMag, but we’re pretty sure most of us harbour this thought: “People dread uphills because they’re hard work,” says Team Salomon’s Emma Clayton. “They can seem daunting and long when you’re at the bottom.” Yes, we hear you Emma! So, what mind trickery does she employ to enjoy tough hills in training? “I’m quite a motivated person but when I’ve got a long, tough session I focus on one spot on the climb 5m in front. I’ll rarely look up at what’s left of the climb and try not to think about how much it’s hurting; that’s hard sometimes. I’ll either start thinking of something else completely or keep visualising the end…

Emma says, “You’ve a lot less chance of pulling something and performing well both up and down hill if you warm up before training or racing. I’ve grown up warming up with dynamic stretches and drills that mimic the action of running. Start slowly with light movements like arm and ankle circles, through to high knees and bum kicks, then gradually increase the pace to finish with strides. This loosens the joints and muscles, getting your body and mind ready to have a good hard session.” Try these: CALF MOBILISATION Raise one knee to stand on one leg, then stand on tip toes. This is a calf raise and a balance all in one to get your leg and core stabilisation muscles ready to run. HIGH KNEES Run along with…

WHAT’S A FULL BODY MOT? Ali Rose says, “At Coach House Physio in Leeds we test your strength, flexibility, balance, biomechanics, breathing and technique. Then we give you simple fixes to improve weaknesses, help you get you fitter faster, and improve speed and stamina. Runners, both injured and uninjured, are often amazed by what gets pointed out." Book your 90min MOT with CSPC at: www.cspc.co.uk • Spot nasty niggles now • Injury-proof your body • Run further pain-free MEET THE EXPERTS Ali Rose is a physio at Coach House Sports Physio Clinic (CSPC), Leeds and part of the physio team to elites like Olympian Jess Ennis-Hill at the IAAF World Champs, Beijing. www.cspc.co.uk Graeme Everard is a physiotherapist who works alongside Ali at CSPC. He is also the team physio…

Olympic physio Ali Rose says, “If you do get injured use PRICE (below), then see a physio to get a proper diagnosis and advice to get you running again quickly. A good physio should advise on cross training. Kinesiology tape isn’t always the right thing to use so get advice from a professional first.” PROTECT the area if needed with crutches, kinesiology tape (right), walking boots and so on. REST the area. No running! Swim or bike if possible instead. ICE the area, 10min max every 90min through a wet towel, so you don’t get an ice burn. COMPRESS the area if swollen with tubigrip or tape, to prevent further swelling, particularly if the area is bleeding internally. ELEVATE the limb so that any swelling drains away from the area.…

MEET THE EXPERT Michael Cohen, aka Coach Michael, teaches natural running and is Head Coach to TEAM Wild Forest Gym and OCR Team UK. www.wildforestgym.com There’s a technical and endurance aspect to obstacle racing that you don’t find anywhere else. Finishing a race requires upper body strength, agility, balance and technical skills. It’s possible to wriggle your way through using brute force, but you’ll perform better and feel stronger if you develop your skills and body functionality. Take 30m of monkey bars. If you develop your grip strength and swinging techniques you can be fluid, efficient and fast, so reducing muscle fatigue and failure rate. Brute force normally means you do it with bent arms and unnecessary muscle activation. Trails tend to be wilder with lots of natural and man-made…

In-house testers ed Claire, writer Sarah, assistant Hannah and intern Jack are joined by our three trusted independent experts with sports & exercise science backgrounds. SIM BENSON Runner, writer and co-author of Wild Running with wife Jen (right), Sim tests tees for anti-odour properties, p80. JEN BENSON Co-author of Wild Running with hubbie Sim (left), sports clinician Jen puts 10 anti-pong tees to the test, p82. PAUL LARKINS Former sub 4min-miler Paul checks out the comfiest trail shoes for autumn running so you get the perfect pair, p76. HANNAH JAMES Editorial assistant Hannah has been massaging muscles with foamrollersandaspikyballtotest the best injury kit, p88.…

Runner’s Guide to London £15 London is a trail runner’s heaven, if you know where to look, and now you do, thanks to this handy guide from Hayden Shearman with more than 120 of the big smoke’s best runs. As well as a fantastic selection of easily-followed mapped routes from 1.4-31k, we love the terrain icons so you can easily find a flat or hilly, muddy, gravelly or grassy trail. For London-bound, based or bred trail runners, this is a must read. www.runnersguidetolondon.co.uk…

Trek Ace £190 Wow, the future is nearly here – slip this space age nav gadget on your arm and let it guide you via a series of vibrations, flashing lights, or both. It’s like a rugged, waterproof sat nav on your arm, with navigational info Bluetoothed via the TrekAce app for iPhone and Android, and stored so it doesn’t need an internet connection in use. If it wants you to go left, the left point vibrates and/or flashes, and so on. It’s patent-pending with funding from Indiegogo, so if you want to see this happen in early 2016, back it now. www.trekace.com THIS WAY! A bit like a robotic, forearm-mounted version of Skippy the bush kangaroo, the points light up or vibrate to indicate in which direction you should…

VIBRAM SPYRIDON 221g (a muddy, used UK 10) www.primallifestyle.com £129 Tested by independent gear tester Nik Cook: I reviewed these trail-specific barefoot-mimicking shoes in our minimalist shoe test in the summer of 2013 and, although not quite coming out on top, they’re the shoes that have stood the test of time and are still going strong. The fact that I don’t run daily in them is definitely a factor but they’ve certainly accumulated some corrosive peaty miles. Despite regular spins in the washing machine they’re still showing no signs of giving up. This is a big plus as minimalist shoes do have a bit of a reputation for flimsiness. One of my original gripes was the price, which inflation has now bumped up by another £9, but I’d say they’ve…

MONTANE SONIC SHORT SLEEVE TEE 95g (size S) www.montane.co.uk £30 Aimed at high intensity mountain sports this fits well and looks good with contrasting colours and great, technical fit. The Dryactiv Express fabric is 100% polyester, wicks sweat away from your skin and dries quickly, as well as being fully recyclable. It’s also treated with Polygiene to inhibit bacterial growth and keep you odour free. VERDICT A great-looking tee that’s comfortable and cool. SMARTWOOL NTS MICRO 150 PATTERN TEE 105g (size S) www.smartwool.com £50 This naturally antimicrobial 100% merino top feels wonderfully light, with a looser cut than many on test. Pretty feminine detail, a range of colours and a fun striped pattern make it perfect for wearing on its own for summer running. When the temperature drops it’s great…

Now’s the season for crunchy leaves underfoot, heather in full glow and cooler, longer nights. Do you feel sad about it? I don’t. Summer’s typically a time for intensity: high heat, extreme training, your longest and hardest races. Autumn’s a time for easing off and wow, it feels welcome. I’ll be chucking my training plan and simply heading out to the most beautiful hills I can find. To run, stop, breathe in that green-smelling air, run again and wrap my hands around a hot mug of tea. Don’t get me wrong. I’ll still be building fitness but this time it’s only with the aim of enjoying the British trails in full autumn colour from high places and low. There are plenty of suggestions here to tick off, including four woodland…

DISTANCE ASCENT TIME DIFFICULTY Hainault Forest was once part of the huge Forest of Essex. Now just a tiny 300 acre remnant of original woodland remains. A Site of Special Scientific Interest (SSSI), this former royal hunting forest was under threat and partially destroyed towards the end of Queen Victoria’s reign. A huge public outcry saved what remains today and is considered to be the birth of the conservation movement. With large veteran oaks, hornbeam and ash pollards, and numerous wild service trees, Hainault Forest is one of the best surviving medieval forests of its kind. The 10km route leads you through sections of ancient woodland, shaded glades, open ground and past some of the most amazing veteran Hornbeam pollards in the country. Enjoy the monster trail with wooden carvings…

DISTANCE ASCENT TIME DIFFICULTY You could do this run in either direction but we’ve plumped for clockwise to make the most of a glorious, sheep-cropped turf descent. You’ll start with a gentle warm-up, contouring along the western edge of the Combe with the sea glittering sharply to your left before ascending the hill via a relatively taxing but not outrageously steep track. At the top you’ll emerge to views as far as Scafell Pike and beyond – the entire mountainous expanse of the Lake District at your muddy feet. Below you the ground falls away in dramatic crags. Once gained, you can continue on the ridge north as far as Devoke Water but for this shorter jaunt you’ll head south and pace out the top of the hill. After a…

DISTANCE ASCENT TIME DIFFICULTY DAY 1 START: CAPEL CURIG The World Mountain Running Championships take place around Betwsy-Coed this year, with three open races for any old mountain loving runner to take part in. One of them is an uphill-only sprint to the top of Moel Siabod. We quite liked that idea but you have to get back down again somehow and that ‘how’ might as well be by letting your legs spin out beneath you as fast as they’ll go. Do the harder, more scrambly route up by Lyn y Foel first and, later, take a moment at the summit to look across to the Snowdon massif. Then it’s a pleasure of a ridge run across and down again to Moel Siabod café. Want to make it a competition?…

Both marathon and half-marathon racers clustered the start line in Llanberis. Typical, wet Welsh weather did nothing to diminish spirits of the runners around me as we set off through the town and slowly headed upwards into the mountains. Once reaching the Snowdon Ranger path, we split, with the half-marathon ascending Snowdon and the marathon heading down and around. We had wonderful views over Llyn Ffynnon-ygwas before sharp zig-zags climbed upwards quickly into the cloud. The Llanberis path on the descent gave spectacular views and allowed for a fast pace. The terrain changed a lot too, keeping it interesting. Once off the mountain we made our way up into woodland on the far side of Llyn Padarn, which added even more climbing and great singletrack before racing back down into…

Running to lose weight? It doesn’t matter what exercise you do, just do it. A recent study in the Journal of Applied Physiology confirms it’s best to decrease your calories and increase activity levels of any kind. Researchers divided 96 obese participants into four groups: strength training, endurance training, a combination of the two, and a control group who exercised for 200-300min per week. After 22 weeks, and following a calorie deficient diet, all groups lost fat and body weight with no other significant difference shown between them and no group performing notably better or worse. Get up, stand up Seated work should be regularly broken up with periods of standing and walking, says an international group of experts. In a report published in the British Journal of Sports Medicine,…

MIRA RAI, NEPAL Won 80k Marathon du Mont Blanc in Chamonix, coming in 22min ahead of her nearest rival. Won 2015 Skyrunning Asia Ultra Championship in Hong Kong’s Sai Kung race, her first major competition outside of Nepal. Documentary subject of a film which charts her journey from Nepalese village girl to accidental race winner to Skyrunning elite on the world circuit. EMELIE FORSBERG, SWEDEN Won 5k Mount Marathon, Alaska, setting a new course record (47:48) on the gruelling route and coming in nearly 3 minutes ahead of the next finisher. Won Tromso Hamperokken Skyrace in her beloved winter base in Norway – a race she co-organised with Kilian Jornet. European Champion in ultra distance Skyrunning after winning the Ice-Trail Tarentaise for the third consecutive year. ‘The final miles... I’m…

Your first challenge? In 2012 I ran 50 miles a day for 50 days; 2500 miles around the UK, raising money for Help for Heroes. What was your inspiration? Endurance runner Dean Karnazes ran 50 marathons in 50 states in 50 consecutive days; I wanted to see if I could do better, with ‘double the distance’. I didn’t get any blisters but had to pull out all my own toenails with pliers! I felt this massive pain in the bottom of my foot and there was a trail of blood behind me. Three toenails had come off and embedded themselves in my foot. I thought, it’s only going to happen again; I can have 5 minutes agony or risk giving up the challenge. And your latest challenge? Cycling from John…

Designed with legendary ultrarunner Scott Jurek, Brooks new PureGrit 4 is specially adapted to provide lightweight connection to the ground while protecting your feet from the hazards of the trail. Borrowing influence from climbing shoes and the lightest of running trainers, the PureGrit 4 provides a secure, wraparound fit, low 4mm drop and weighs a featherlight 286g. So you get natural groundfeel and instant feedback while protected from the worst of the terrain. So that you can run wild, run free and explore the trails. LESS STRESS The rounded heel improves body alignment, for a more efficient stride and minimal joint stress FIERCE GRIP Aggressive 3D hex lugs provide sure grip in every direction, heel to toe, so you can run with confidence. PROTECTION Toughened thermoplastic EVA rock shield spreads…

EMELIE FORSBERG 28-year-old elite trail runner from Sweden, based in Chamonix and northern Norway. Emelie runs as part of Team Salomon and is 2015 Skyrunning European Champion. www.emelieforsberg.com CHRISSIE WELLINGTON 38-year-old four-times World Champion in Ironman triathlon. Chrissie is undefeated over that 140-mile distance and is a devoted trail lover. She currently works as Head of Participation for parkrun. www.chrissiewellington.org Your latest challenge? Chrissie Wellington (right): Working for parkrun. My job is basically to get as many people taking part as possible, across a range of backgrounds, demographics and abilities. Emelie Forsberg (below): It was preparing for Mount Marathon in Alaska. I dedicated the whole of June to that and it was very rewarding [Emelie won and set a new course record in 47m 48s]. You motivation for it? CW:…

Follow Team Salomon athlete Emma Clayton’s lead and include these two key exercises in your weekly strength and conditioning circuits session, or do them every morning for a powerful wake-up blast. STRENGTH SQUATS Emma says, “Do 3 x 6-10 squats. Start with a simple squat as shown here then, as you improve, do 3 x 6 holding weights, or a medicine ball, or wear your backpack to make it harder. Build to 3 x 10.” POWER LUNGES Emma says, “Try a reverse lunge to high knee drive. From a standing position, lunge backwards and then, with the same leg, drive the knee forwards, out in front and hold the running position. Repeat 3 x 5 times on the left, repeat on the right.”…

SPRAINED ANKLE Prevent it Practice balancing: hop on one leg and hold it for 60sec at a time. Once you can do this without wobbling, hop in various different directions and on different surfaces to mimic running on trails. Always in a controlled manner and hold the balance for 60sec each time. CALF & ACHILLES PAIN/STRAIN Prevent it This is often due to poor calf strength and flexibility, so different muscles get recruited and strain the calf muscles and Achilles tendon. Strengthen both calf muscles by working up to 3 sets of 30 straight leg (for the gastrocnemius muscle) and bent leg (for the soleus muscle) calf raises (raise up on tip toes and down again) daily, ideally after a run, not before. If you do get injured, see a…

WHO IS JASMIN PARIS? This year, Jasmin, 31, from Edinburgh’s Carnethy Hill Running Club broke the Jura course record in 3hr 38min, and Fellsman record in 11hr 09min. She says, “I’m most proud of Jura – it’s the strongest I’ve felt in a race, and the previous record, by the incredible Angela Mudge, was very good. I got lost off the summit losing 3-4min, and had to run past my rivals a second time!” On the last day of the Dragon’s Back Race I saw three runners, all limping as they shuffled along, heads down, each experiencing their own individual challenge. That image will stay with me for a long time. The sight of it; their suffering and determination, brought forth a flood of emotion, no doubt fuelled by my…

WHAT IS THE BGR? The Bob Graham Round is 66 rough-path miles over 42 Lake District summits with 8230m ascent. Since Bob first ran it, it has become a famous beat-the-clock British running challenge, but no-one has come within an hour of Billy Bland’s scorching 13hr 53min. www.bobgrahamclub.org.uk Every year, around 140 insanely fit people throw themselves at the Lake District’s most epic 24-hour mountain running challenge, the Bob Graham Round (BGR). The 42-summit round from Keswick has now reached legendary status, but its history is little known apart from an excellent read from Richard Askwith in 2009, Feet in the Clouds. Now, Steve Chilton has delved deeper than any author before to share extensive, inspiring interviews with BGR completers past and present, many of whom seem to be powered…

MEET THE EXPERT Alex Cook is a competitive runner and registered sport and clinical dietitian with nine years experience in the NHS, British Army and as a freelance sports dietitian. Alex works with all levels of athletes including runners, from recretional to elite, creating tailored nutrition plans. www.diet360.co.uk PALEO PACK-UP What Your fave deli meat, peppers/ carrots/ cucumber, nut butter, apple, bread. How Slice crunchy veg and wrap in meat. You could use a chive to tie them together too. Slice an apple, spread with nut butter and sandwich together. Add bread for more carbs. Bonus Paleo isn’t ideal for runners due to carb constrictions but if planned carefully can work (concessions should be made for high mileage athletes). Paleo bread provides carbs needed for recovery or, if short on…

Sockmine Cool Runner £10 High-quality Nottinghamshire-made Coolmax socks from a family business in its third generation. www.sockmine.co.uk Buff Headband Tech £17.50 The latest headwear with smooth, bonded seams and Outlast fabric to keep you cool or warm as required this autumn. www.buffwear.co.uk Bolle Breakaway £129 Never trip again with prescription lenses, and a new try-before-you-buy service with multiple sunnies from retailer RxSport. www.rxsport.co.uk Primal Pantry 45g Paleo Bar £1.39 Our fave snack right now, the UK’s first paleo (caveman food) bars. No refined sugar + real ingredients = 200kcal of incredibly tasty, easily gobbled trail fuel in great flavours. www.primalpantry.com 2Undr Gear Shift £25 Any sports undies with a ‘Joey Pouch’ to support your package and ‘no-drip-tip’ wicking layer have got to be worth a try for trail runners this…

SHERPA HERO TEE 155g (size M) www.sherpaadventuregear.co.uk £30 Looks more casual tee than running top but it’s 85% polyester/15% cotton, so it dries faster than cotton and performs more like technical kit. DriRelease and Freshguard treatment make it odour resistant and improve its wicking performance but it lacks the technical cut and lightweight fabric of a true running top. VERDICT A good active lifestyle tee for running, walking, lounging... UNDER ARMOUR HEATGEAR ARMOUR COMPRESSION TEE 115g (M) www.underarmour.co.uk £25 This skin-tight polyester tee is the only compression top on test. It isn’t overly tight and is comfortable to wear for several hours on longer runs or races. The antimicrobial four-way stretch fabric feels smooth against the skin, nice to run in and has great wicking properties. Good value and it's…

Mammut MTR 201 Micro Jacket £120 www.mammut.ch Used by Claire Maxted, editor, 2 years Running through brambles, spiky woodland and forests, I’ve really put this poor lightweight windproof jacket through hell. Using it with a backpack for 55 miles a week autumn and winter training 2014/15 I’ve worn it to death… nearly. I keep sewing up the unavoidable tears. You can see my Frankenstein seamstress skills on the right arm (below). That was me trying to take off the jacket using one hand and my teeth as my other hand was occupied. I caught it at the angle you’d usually use to rip Sellotape and tore it right down the sleeve. But I love it so much I just sewed it up… badly. The feature I appreciate…

POLAR FT7 28g www.polar.com £94 The light Polar is attractive and simple to set up. The heart rate monitor pairs easily with the watch. You’ll find out calorie expenditure and be able to keep on track whether you’re training for fat loss or fitness. VERDICT A lovely little watch that’s simple to use with no fuss. TIMEX IRONMAN TARGET TRAINER 58g www.timex.co.uk £140 Clear screen and great features for recording runs, such as laps, pacing and interval timer. Clear instructions to set up. It even has nutrition alerts, linked to lap times for those running longer distances. VERDICT Heavy but great for tracking training and pushing extra miles. SOLEUS PR HRM 56g www.soleusrunning.eu £60 Easy to set up. Heavyish but the screen’s easy to read, ideal when on the move.…

DISTANCE ASCENT TIME DIFFICULTY This picturesque route runs mostly alongside the River Bovey, winding through three woods and crossing high moorland. The terrain is challenging – often muddy and rocky with steep slopes and you’ll need to navigate the valley sides. But sling on your grippiest shoes and you shouldn’t have a problem. You’ll pass a beautiful stone bridge and hidden remnants of farmsteads. At Hunter’s Tor, stop for a quick scramble up the scruffy pile of boulders that mark its top. Nearby you’ll spot an old Iron Age hill fort. Views to the north and west from here are fantastic, if a little vertiginous and the descent stony, steep but exhilarating. The Bovey Valley woods are home to otters, bats and dormice as well as rare lichens so it’s…

DISTANCE ASCENT TIME DIFFICULTY Londonthorpe is an attractive wood with a range of habitats, including an area of mature woodland and a pond. It’s divided into three parts by roads, and grass pathways meander through the trees. Open meadow areas are ablaze with wild flowers in spring and summer. In autumn the mix of native trees ripen into warm red and umber colours, creating a satisfyingly crunchy carpet to run through. Look out for ash, oak, birch, field maple, rowan and sweet chestnut. Though the wood was created by the Woodland Trust in 1993, you’d never guess. It has the feel of a much older, more established landscape. The 6.5k route here includes one gradual ascent and a steeper downhill, but nothing overly taxing. You’ll need to hop over four…

DISTANCE ASCENT TIME DIFFICULTY The distinctive Borders landmark of the Three Brethren can be seen for miles. These nine-foot-high cairns mark the intersection of three estate boundaries. Every summer a cavalcade of riders and foot followers climb from Selkirk to the Three Brethren, a tradition harking back to when Border territories were bitterly disputed. Selkirk townsfolk regularly patrolled their land’s ‘marches’ or boundaries. The Hawick Common Riding festival near here every June is a great event for all, or head over to the Yarrow Valley now for this run on great tracks. It’s a steep climb from Yarrowford but once you gain the ridge the track becomes undulating. The Minchmoor road descent is the highlight as this old droving route quickly becomes turf, perfect for gravity-assisted running. Susie Allison, from…

DISTANCE ASCENT TIME DIFFICULTY DAY 2 START: CAPEL CURIG As the World Mountain Running champs are coming to North Wales, it’s fitting that we should celebrate some real wild Snowdonian rock. This route takes in Tryfan, a jumbled pile of broken rock resembling a sleeping stegosaurus, and its notorious Bristly Ridge. The uphill is long, absorbing some of the height in a gentle-ish ascent. At its highest point you’ll find yourself in the shattered teeth of Glyder Fâch. Now it’s a downward scramble and careful traverse of the ridge. It’s mostly Grade One but parts edge into Grade Two – only try it if you’re confident in your scrambling abilities and route finding. The route down follows the easier path, veering east of the mountain, though you can drop down…