Innholdsfortegnelse for February - March 2019 i Trail Running

TRAIL RUNNING never ceases to amaze me. Deep down, anyone who ever runs off-road knows that something special is happening whether that’s naturally strengthening your knees and ankles, boosting your endurance or experiencing the natural high that exploring our countryside enevitably produces. But it’s always nice to read that science is fully on board with that too – as professsor John Brewer confirms in his article on page 30. Trail running ticks all the right boxes when it comes to creating a fitter, faster you. Another recent afternoon spent chatting with two incredible yet ‘normal’ runners certainly confirmed that and more. You can read their life-changing stories on page 38, but be warned – you’ll never have a valid reason to miss a run again! Smoking, drinking, hip surgery, international…

MILK CHOCOLATE We all know too much chocolate isn’t good for you, but science has shown that in moderation the flavonols it contains can reduce risk of stroke, heart attacks and blood pressure – not to mention boosting your mood. On the other hand, it’s highly calorific and high in saturated fat and sugar. Milk chocolate, however, tends to have slightly fewer calories per gram than plain chocolate. V DARK CHOCOLATE Famously containing more beneficial ingredients than its milk variety, 100g contains 98% of your recommended daily intake of manganese and 67% of your RDA of iron. Milk chocolate generally contains these ingredients, with others such as copper and magnesium stripped out. Dark chocolate also contains twice as many beneficial flavonols. VERDICT Dark chocolate wins hands-down and could even be…

What? A new test assessing the likelihood of a heart attack costing just £40 (cheap enough for population-wide screening) is currently in development. However, more work is needed before the Genetic Risk Score is proved to be accurate enough to roll out to the public. How? The test, which is carried out by blood sampling or with a mouth swab, looks for patterns of risky genes located in your DNA. Why? Roughly half the risk of coronary heart disease is a result of genetics rather than lifestyle. The symptoms of these conditions often take decades to show themselves, so a test such as Genetic Risk Score, which could be done early in childhood, could be vitally important.…

I might be 50, but it seems I’m still as determined and competitive as when I was a teenager. Back then, I fought my way doggedly, and skilfully, to numerous judo championship podiums. Through my 20s, 30s and 40s, whatever race or event I took on – from running to cycling and triathlon – I was ferociously ambitious. I competed as hard as I could, and often to the detriment of my body. Aged 40, I ran my first marathon and collapsed on the line having achieved my goal of 3hr 30min. I set my sights on qualifying for an age group triathlon world championships and pushed through injuries and nausea in horrible conditions to achieve just that. But, for some reason, at the grand and wiser age of 50,…

Wales and GB international runner Gareth Wyn Hughes has set a new FKT for the Snowdon Horseshoe, of 1hr 23min 48sec. “An accident at work earlier this year put me out of the fell running season,” he told TR . “I was longing for a personal project and after three sessions recceing the route, I decided the weather was perfect.” Unfortunately, the mountain was unseasonably busy. “As I set off I did my best to filter through the hordes, fearful of how it might be on Crib Goch. Luckily though, I had the ridge to myself. Upon reaching the summit I glanced at my watch. A positive split spurred me on. Feeling more confident than previous attempts, utilising lines previously dismissed, I continued to better previously set splits.” Gareth’s relationship…

GO TO IT! Meet Nicky Spinks, Wendy Dodds and Sarah Rowell at the Ultra & Trail Running Festival in Yorkshire on 13-14 April. giggleswick.org.uk/ Ultra-and-Trail-Running-Festival-UK-2019 BE BRAVE! #TRAINBRAVE is a campaign by dietician Renee McGregor to inspire athletes to share their stories and raise awareness of eating disorders. trainbrave.org MEND IT! Join the BMC’s Mend Our Mountains campaign and help raise £1 million to repair paths, bridleways and bridges in UK National Parks. mendmountains.thebmc.co.uk RACE IT! Fancy an adventure race with your partner in the French mountains this spring? Check out this multi-day event – showers and beer included! tinyurl.com/alps1and1 LISTEN TO IT! Trail runner Caroline McKay’s excellent podcast Of Mountains & Minds is back, including interviews with Angela Mudge, Jasmin Paris and author Jonny Muir.…

America’s Camille Herron, 100-mile trail world record-holder, failed in a bid to set a Rim-to-Rim FKT. “Unfortunately, with my lack of familiarity I went off course twice,” she said on Instagram. Sweden’s Johan Steene won the Big Dog Ultra with a frankly ridiculous 283 miles on a 4-mile looped course. In the race, dreamed up by Gary ‘Lazarus Lake’ Cantrell of Barkley Marathons fame, runners must run one loop within an hour, every hour, until only one person remains. He kept at it for a mind-numbing 68 hours! Canada’s Gary Robbins announced that he had just realised he inadvertently took a short course on his 2014 Howe Sound Crest Trail FKT.…

? WE ASKED YOU... How many running miles did you average per week in 2018? If you’re thinking of signing up to #Run1000Miles with us in 2019 (see p12 for full details) it’s worth noting that just over 19 miles a week will get you to your target – and it looks like most of you achieved that last year! GET OUR DIGITAL MAG Get Trail Running magazine on your Apple or Android device, for a great read on the go. Visit www.greatmagazines.co.uk/tr /trailrunningmag @trailrunningmag @trailrunningmag Get in touch tr@bauermedia.co.uk YOU SAID #TrailShoeSelfie…

Commonwealth Games marathon runner Holly Rush has turned her road running background into a passion for trail that has seen her compete in everything from the World Mountain champs to the UTMB. Holly ran for England on the road at the 2010 Games, but since then has turned her attention to more friendly surfaces. We’ve been running with her in Chamonix in France, home to some of the world’s best trails, and she’s more than happy to recount tales of how she’s moved from road to trail. The Asics UK FrontRunner says: “I can describe my love of trail and mountain running as a deep feeling. I want the unknown. I want things to be mysterious, wild and adventurous. I want to step into the unknown and explore my surroundings.…

“As part of my race package, Black Diamond supplied me with a set of Distance FLZ trekking poles. I hadn’t used them in a race before but was keen to give them a go as they can save up to a third of your energy. After a great first day, I actually gave them to another competitor – 62-year-old Rainer Kauczor from Germany who didn’t have any poles and had been using makeshift poles he’d fashioned from fallen tree branches. I thought they would be of more benefit to him, and so it proved. On my feet I wore Salomon S-Lab Sense 7s and was more than happy with the cushioning and precision they provided.”…

ASK THE EXPERTS Email your questions to tr@bauermedia.co.uk or send a message over social media to get your training queries answered by the pros. PETER ANTONIO Registered nutritionist at the University of Birmingham Sport, and former NHS nutritionist JANET SMEDLEY Registered physio with Central Lakes Physiotherapy Clinics jesphysio.co.uk RACHEL HELDRAKE Running coach and mountain leader with a passion for trails mudandmiles.co.uk JENN GASKELL Montane-sponsored trail and ultrarunner who's also training as a mathematical physicist MATT BUCK Running coach and founder of Running Adventures runningadventures.co.uk Q How do I stay hydrated in winter? James Sprotley, via email A “Staying hydrated during colder months can be challenging, but planning ahead will ensure you keep those legs moving,” says Peter Antonio, registered nutritionist at the University of Birmingham Sport. “Exercising in…

Running trails as a tourist is what sparked Jo Pavey’s long international career more than two decades ago, and off-road running is still important to the Devon runner today. She and her husband Gav travelled around Australia, New Zealand, Fiji, Hawaii, Hong Kong and Bali, running between the main tourist sights each day. Jo’s unorthodox training methods worked, because less than six months later she made the GB team for the 1997 World Championships. She says: “We had this secret agenda that we didn’t share with other people. So we trained really hard but it was amazing to run with such free passion. Looking back, it helped me to come back not injured because I was just naturally taking that flexibility and working round things. “It was a great time…

JuzoFlex Genu Xtra, £53 No matter how hard we try to be careful, it's inevitable with any sport that at some point we'll pick up an injury. During rehabilitation, early mobilisation and return to activity, it is important to provide structural support to help reduce the risk of re-injury. Knee supports are a perfect solution, but for some of us they cut in or cause sweating and even slide down, meaning constant adjustment is needed. The JuzoFlex Genu Xtra is different; engineered to provide maximum functionality without compromising on comfort. This orthopaedic soft support is packed with features to make your injury recovery as comfortable as possible; with moisture-wicking fabric and a knitting pattern that reduces sweating. Reduced compression borders allow good blood flow through the area, graduated compression helps…

The combination of Christmas money and the onslaught of British winter – complete with its rain, wind and a touch of snow – means this is the perfect time of year to treat yourself to some new kit. Running in great gear can deliver a good psychological boost, but also think about the incredible technologies now available at prices that suit every pocket. We've teamed up with sportsshoes.com to preview the very best new gear for 2019 over the next six pages – all you need to do is decide what to buy! Haglöfs L.I.M Proof multi jacket, £143.99 The surface of the fabric is treated with a fluorocarbon-free DWR treatment, great for repelling light showers and dirt. Full review on page 86. Higher State 2 in 1 running short,…

MEET THE EXPERT Helen Stuart is the apparel product and design manager at Inov-8. Helen grew up exploring the rugged trails of the Scottish Highlands and is a vastly experienced trail runner who's passionate about developing technical, women-specific apparel. Innovation in the world of trail running kit moves fast. You’ve barely learned the acronyms from one season’s new products before new ones come around. To try to get a handle on what’s coming in 2019, I went to meet a specialist designer of female running clothing. Helen Stuart has designed running apparel at Inov-8 for six years and has a different approach to many designers. I was interested to find out more about how Helen decides on which new products to design and – more importantly – how she goes…

DISTANCE ASCENT DIFFICULTY As beautiful as it is challenging, this route takes to the hillsides around Heddon Valley on the coast of Exmoor National Park. There’s a great variety of running on offer here, with tough climbs, leafy woodland and tumbling waterfalls all waiting to be explored. A run of two halves, you can opt for just the east or west loop at around 10km each if you’d prefer, or complete the full circuit that climbs the high coastal headlands to either side of the deep, tree-lined valley. Glorious views out to sea and across open moorland help take your mind off the punishingly-steep ascents and at the finish there’s the National Trust-owned Hunter’s Inn for some well-earned refuelling. The Exmoor stage of the Endurancelife Coastal Trail Series is regarded…

DISTANCE ASCENT DIFFICULTY An astounding 280 species of bird have been recorded at the RSPB’s Fairburn Ings Nature Reserve, and it’s a great place to visit whether you’re a keen birdwatcher or simply enjoy escaping to wild and beautiful places for a run. This route takes in a pleasant loop on well-maintained gravel trails that lead around the various birdwatching spots. Look out for kingfishers, herons and tree sparrows, and listen for the distinctive boom of the bittern. The trails are usually quiet and on a clear day there are great views of the River Aire, which regularly floods parts of the area, giving it the name ‘Ings’ from the old Norse for marshland. • Ali Crompton, Trail Running reader GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNINGMAG.CO.UK/ROUTES In…

DISTANCE ASCENT DIFFICULTY Day one of this great weekend of running in North Wales is a tough but exhilarating route exploring the Glyders and the eastern side of Snowdon. It begins in Llanberis, winding up through slate quarries before climbing steeply up to Y Garn at 947m. From here it descends past the Devil’s Kitchen to Llyn Idwal and down to Ogwen Cottage and the National Trust café. Gentle running follows the north shore of Llyn Ogwen in preparation for the ascent up Cwm Tryfan to Glyder Fach; if your mountain skills are up to it you could scramble the north ridge of Tryfan and then Y Gribin via Llyn Bochlwyd. Boulder-hop along to Glyder Fawr and then turn left following vague paths down to the hostel and café at…

DISTANCE ASCENT DIFFICULTY Set in a wild and remote part of Scotland, this run circumnavigates the peaceful shores of Loch Ossian, inaccessible by road but with its own train station and SYHA hostel. This is an incredibly tranquil place, surrounded by the dramatic Munros of Ben Alder, Carn Dearg, Sgor Gaibhre and Sgor Choinnich, all excellent challenges if you’re keen to explore the area further and have good mountain and navigation skills. Running the loop around the loch gives you wonderful views of the mountains and a feeling of escape that’s hard to find in Britain. • Hostelling Scotland, hostellingscotland.org.uk/hostels/loch-ossian/ GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNINGMAG.CO.UK/ROUTES In association with…

Part of the joy of trail running is that it’s a very simple hobby. All you need to do is throw on a pair of shoes, shorts and a T-shirt and you’re ready to roll. But of course, once you’ve got the bug, you’ll want to make sure you’re kitted out in the best and safest gear, and that’s why we’ve teamed up with #Run1000Miles sponsors Montane and Inov-8 to create this collection of some of the very best kit for 2019. So pick out your favourites, get yourself kitted out, then hit the trails and start smashing some miles. MONTANE TRAIL SERIES THERMAL TIGHTS, £80 Ideal for cold days in the mountains. The fast-drying stretch fabric has a soft, brushed inner face and an anti-odour treatment combined with weather-resistant…

‘Run a little further, run a little faster and run a little slower, and you have an ideal week’ For many of us, the parkrun – a free 5k that takes place nationwide every weekend – is the first calling point on our running journey. You’re probably fit enough right now to tackle the distance, But like anything, you want to feel good while you’re doing it. Bookmark three days a week for the next six weeks to make sure you’re ready. Prepare by eating a nice, balanced, healthy, mixed diet. Occasionally run a little further, run a little less, run a little faster and run a little slower, and you pretty much have the ideal formula for every distance. A perfect week would look something like this: one 3-mile…

Things get a little more specific when it comes to running 10km. Of course, you can conquer that distance by just adding a mile or two now and then to your existing programme, but chances are you’ll want a little bit more – like a PB. If that’s the case, this schedule is about experimenting with shorter, speedier workouts at one end of the scale; and longer, tougher runs at the other. Don’t worry about times or distances – simply go on effort. You can progress to the stopwatch over time, just not yet.…

Aim for time on your feet – that’s going to be important. The schedule (right) speaks for itself after that so pay particular attention to those small details. Like the marathon schedules, diet and hydration are essential and like the mountain marathon guide, kit is also massively important. Let’s talk about something that’s often ignored: rest. This, as it is in the marathon schedule, is hugely important and don’t be frightened to counter big weeks or huge fortnights with seven days where you barely do anything. It may seem counterintuitive, but rest and doing nothing is actually doing you more good than more work.…

FIONA RUSSELL Reaching the grand old age of 50 doesn’t mean you have to slow down, p19. JOHN BREWER Science has confirmed it: trail running is officially good for you, p30. JO PAVEY The 2014 Euro champ is still setting big goals at the age of 45. You can too, p64. SEAN McFARLANE What’s your favourite hill? It doesn’t have to be steep or scary, just amazing, p44. KIRSTY READE Why just going pink is nowhere near good enough for women’s kit, p88. JEN & SIM BENSON Ten routes to inspire and motivate you through the winter and beyond, p93. /trailrunningmag @trailrunningmag /trailrunningmag tr@bauermedia.co.uk…

1 SIGN UP ONLINE Visit www.trailrunningmag.co.uk/run1000miles to register. We’ve also designed new 2019 #Run1000Mile ruffs for you to wear while you complete your challenge. They’re on sale now for £7.50 – so order yours today, because they’re mega popular! 2 DO A PLEDGE Fill in the back cover of the #Run1000Miles supplement in this issue, take a picture of it and post it on social media to commit to the challenge. 3 JOIN THE FACEBOOK GROUP Sign up at facebook.com/groups/run1000miles. You’ll be part of a buzzing community sharing the joys and toils of the experience, boosting you to achieve your aims. 4 FILL IN THE TRACKER Use the mileage tracker on p34-35 of the supplement to record how you’re progressing towards the big 1000. 5 GET SOCIAL Tag your social…

Most of us realise that eating proper food is usually better for our health than anything in tiny tablet form from a tub, but recent research goes further by suggesting that the most popular food supplements may actually offer us no benefits at all. Multi-vitamins, vitamin D, calcium and vitamin C offered no advantage nor added risk in tests when it came to the prevention of cardiovascular disease, heart attack, stroke or premature death; as reported following a review published in 2018 by the University of Toronto. Turn to p56 for an in-depth look at the science behind supplements.…

You may not always feel like it, but as a human you’re built to run. And scientists have recently come up with the theory that part of the reason we’re so good as a species at covering long distances is a gene mutation in our ancestors. As reported in Science magazine, scientists at the University of California, San Diego, bred mice with the CMAH gene broken as it is in humans, rather than intact as with chimps. They found that those mice ran 12% faster and 20% longer than before.…

Matt Buck had never done a 100-miler, and neither had fellow runners Ben Whitfield and Adam Jacobs, so they thought they’d run the 123-mile Greensand Way across Surrey and Kent. “Statistics would say that at least one of us wouldn’t make it!” Buck told TR . However, they succeeded, taking just over 31 hours. “The first day was fine. And even through the night we stayed on top of fueling and hydration, which is half the battle, and this really paid off.” At around 90 miles Buck started “to feel the effects of having run through the whole night”. But determination, and the support of friends, got them through the final ‘tasty’ 15 miles. More info at runningadventures.uk…

Tom Fairbrother I was delighted to launch the #TRAINBRAVE campaign to tackle the prominence of eating disorders and energy deficiency amongst runners and endurance sports. We had an incredible 200 people attend the launch event on December 9 in London. Sarah Stovell I’ve been a runner for many years and decided, now I’m in my 50s, this was the time to do an ‘out of my comfort zone’ race. Here I’m feeling on top of the world after completing the Salomon Mamores VK, with 1000m of ascent in 5km. Roll on the next challenge. Louise Daniels Having started running only around this time last year, here I am doing the Lake District’s Four Passes, on my way to Honister Pass after visiting Sty Head, Black Sail Pass and Scarth Gap…

Barefoot/minimalist running is one of the fastest growing branches of the sport but still isn’t what you might call mainstream, so it’s helpful to find a community to share the experience and challenge with. The Barefoot Runners Society (BRS) is the world’s largest barefoot and minimalist running organisation, with groups in 28 countries across six continents. The BRS connects new and seasoned barefoot runners to a community of like-minded individuals – both in the UK and around the world – offering support, advice, fellowship, and regular running competitions. If you’re thinking about trying barefoot running, or would like to get more out of it, they’d be delighted to welcome you. It’s free to join with full details at: barefootrunners.org…

1 HILL REPEATS There’s a local hill that I use on my lunchbreak to do 20-30 minutes of continuous hills. Up and down as many times as I can before jogging back to the office as a warm-down. I also took a trip up to the Peak District National Park and ran to the summit of Kinder Scout. 2 CORE STRENGTH Core strength is hugely important; it helps you maintain great form working up and downhill. I do this twice a week. Once a week, I also do a mixture of lightweight squats, three sets of 30 maximum. 3 LONG RUNS If you want to run 100 miles over five days you can’t just turn up on the day and hope for the best, so it’s important to fit a…

Pre-run prep: Caffeine Best in hot coffee, canned drink or cold capsule form. Coffee lovers can breathe a sigh of relief as research continues to highlight how caffeine helps runners in many ways, including greater focus and mental alertness. Research from Leeds Metropolitan University discovered that a caffeine hit an hour before endurance exercise resulted in trial subjects enjoying their exertions more. In other studies, it’s been linked to greater stamina and muscle glycogen conservation. Most effective: In doses of 5 to 6 milligrams per kilogram of body weight. However, that can work out to around three cups of coffee, and it’s a diuretic so not ideal for hydration. Alternatively, try caffeine gels or drinks like NOCCO. Back-to-back runs: Beta-Alanine This natural amino acid found in poultry and soya beans…

Running injuries are incredibly common. In fact, it’s estimated that in the UK around 1 million runners are injured each year – that’s around half of all British runners in total. Although running injuries are common, it’s important to remember that they can be very serious. Don’t lose the joy of running due to injury. Instead, take the time to treat your injuries properly and let your body recover. Here are three common running injuries, and how to recover from them... RUNNER’S KNEE PROBLEM The official name for this type of injury is patellofemoral pain syndrome, more commonly known as ‘runner’s knee’. It occurs when the knee doesn’t move smoothly up and down when the leg bends and straightens. While anyone can develop runner’s knee, it’s more common in older…

MICK HILTON I rounded off the 2018 season perfectly – with a personal best time at the Yorkshire Marathon. It may LOUISE PRESTON I love running in the dark! I find it almost meditative, with the feeling of running in a tunnel of light and not be small by numbers (three minutes) but it took a lot of effort to beat my 10-year-old PB (30% more training volume over 16 weeks). That marathon best and a PB over 5km was the result of stronger legs and better muscle balance from lots of trail running early in 2018. But that’s all behind me now. Winter is here and it’s that time of year when it becomes more and more necessary to dig around at the bottom of the drawer to find…

Mud and blood hybrid jacket, £51 New to the market, family-run business Mud and Blood, has an interesting wardrobe of jackets, shirts and leggings all designed with trail running in mind. This hybrid jacket caught our eye, not least because the weather has finally turned and winter looms long and cold. This is a nice warm number, probably the type of jacket you’d favour before and after a run, or during if you live somewhere wild and wooly. It’s made with lightweight stretch fabric on the sleeves for comfort and freedom of movement, with warmth from a padded body that features Sustans insulation. Concealed zip pockets provide storage, reflective details keep you visible, and hidden thumbholes keep your mitts warm. Already a firm favourite! mudandblood.com BEST OF BOTH Hybrid jackets…

Inov-8 Raceshell FZ, £134.99 More waterproof and breathable for 2019, it stretches with the upper body to allow an unrestricted running movement Inov-8 Race Elite Tight, £71.99 Stretchy, form-fitting, full-length running tight that delivers outstanding freedom of movement while ensuring the lower body remains protected, supported and comfortable Inov-8 All terrain sock mid, £12.59 Light underfoot padding and high levels of breathability Inov-8 X Talon Ultra 260, £121.49 Designed for running long distances over soft and muddy terrain…

SAUCONY XODUS ISO 3 366g (men's UK 9) saucony.com £140 Dare we say it, but these shoes love a bit of road! Don't think they can't cope with mud, though – indeed the reverse is true thanks to the deep-lugged dual compound outsole. And such is the cushioning thanks to Saucony's wonderfully soft Everun technology, it's a shoe that definitely can cope with long stretches of tarmac before you venture off-road. The Xodus is an interesting shoe because it works off a low 4mm drop and does feel responsive and low to the ground, yet that cushioning creates a suitably cushioned response when you drive off. The uppers are soft and flexible thanks to the trail-specific Isofit dynamic upper. VERDICT For long, lazy days where pace isn't an issue but comfort…

The Thermoshell Pro jacket is designed for the colder seasons. It was designed for women first, using diagonal seams so it tapers at the waist and fits women’s form without impeding movement. The men’s version was designed afterwards, using straight seams. The Thermoshell’s secret weapon against cold is Primaloft insulation. Lighter and better in the wet than down, the warmth-to-weight ratio is high because of the way it traps air in its channels. The clever design also gives more insulation where you need it, more breathability in areas with more movement, plus windproof panels for extra protection from cold. The new Winter Tights are full of innovation, making them breathable but capable of keeping out the worst conditions. Windproof and weather resistant, they have three layers at the front, where…

BERGHAUS HYPER HYDROSHELL JACKET £120 Used by Oli Reed Worn for 3 years I'm one of those chumps who used to routinely allow myself to get soaked while out running, purely because I couldn't be bothered to carry excess layers and couldn't stand getting hot and sweaty in a waterproof jacket. But then this thing came into my life, weighing around 80 grams and packing down into a stuffsack the size of an apple. When it was first released, Berghaus claimed the Hyper Hydroshell was the lightest full-zip waterproof jacket in the world, and the sceptic in me refused to believe the performance could match up to the impressive spec sheet. Fastforward a few years and it's become possibly my most cherished bit of kit, perfect for chucking on in…

DISTANCE ASCENT DIFFICULTY Salisbury Plain covers 300 square miles of chalk downland, mainly in the county of Wiltshire. Large areas of the sparsely-populated plain are used for military training purposes, however it’s also rich in wildlife and archaeology and a fascinating place to visit. This enjoyable run follows the Imber Range Perimeter Path, a waymarked route that starts and finishes on the Wessex Ridgeway and follows the escarpment above the Westbury White Horse. The route passes through Warminster, Tilshead, Chitterne and Heytesbury; but in-between there are some very remote sections, so go prepared. This is a challenging and lengthy run and reasonable navigation skills along with plenty of supplies are strongly recommended. Check tinyurl.com/imbertrail for up-to-date live firing and access info before visiting. • Jen and Sim Benson, from the…

DISTANCE ASCENT DIFFICULTY Taking in some of the best features of this part of the Yorkshire Dales, this run begins by following the meandering River Wharfe along the glacial valley of Upper Wharfedale, where you’ll spot evidence of thousands of years of human history, dating back to Norse and Roman times. The National Trust supports the tenant farmers here who still use traditional skills to work the uplands, including planting 50,000 new trees to help reduce flooding. Climbing to higher ground above the dale, the return trip takes you across limestone terraces and through fields of limestone pavement where reduced grazing has allowed a rich variety of limestone flowers and insect life to thrive, such as the rare Northern Brown Argus butterfly. • Patrick Wardle, National Trust Ranger, nationaltrust.org.uk/wharfdale-ranger-run GET…

DISTANCE ASCENT DIFFICULTY Day two also starts in Llanberis and explores the south-western slopes of Snowdon in a fantastic loop that takes in the Rhyd-Ddu and Snowdon Ranger paths. The start follows the course of the popular Scott Snowdonia Trail ultra, tracing the long but runnable path up Cwm Maesgwm and then down to the village of Rhyd-Ddu through some old slate quarries. From here it ascends the Rhydd Ddu path to Llechog, crossing the ridge to Snowdon’s summit at 1085m. From the summit it heads down the main track, turning left onto the Ranger Path at the finger stone. A lovely descent above the rock-climbing mecca of Clogwyn Du’r Arddu or ‘Cloggy’ takes you back to the junction at the top of Cwm Maesgwm and an exhilarating, speedy descent…

Rugged, remote and – let’s be honest here – difficult to place on the map, the Faroe Islands aren’t a common destination for trail runners. But they absolutely should be. The Faroes are an archipelago of 18 islands located between Norway and Iceland, about 200 miles north-east of Scotland. They combine to create a stunning wilderness of steep grassy hillsides that plummet into sea cliffs without warning – think Torridon in Scotland on steroids. Possibly it’s that off-the-radar status that makes them such an attractive destination – not only can you go hours without seeing a soul, but you wonder whether anyone has ever been there before. It’s tough, it’s brutal, it’s wild, but it is also a trail running paradise. Útilív Adventure Festival The idea to hold the first…

1 SIGN UP ONLINE Visit www.trailrunningmag.co.uk/run1000miles to register. 2 MAKE A PLEDGE Fill in the pledge on the outside back page of this mini-mag and post a pic of you holding it on social media. 3 JOIN US ON FACEBOOK Sign up at www.facebook.com/groups/run1000miles and join in now! 4 FILL IN THE TRACKER Find your progress tracker on the last page. 5 TAG YOUR SOCIAL MEDIA POSTS Use the hashtag #Run1000Miles for your chance to be in the mag. 6 GET EXPERT TIPS Receive expert and pro advice in every 2019 issue of TR . 7 MAKE 2019 YOUR FITTEST YEAR EVER! The most important thing is to get out there, run, and have a great time!…

Pace starts to play a more significant role in this schedule. Of course, that immediately poses the question: what should that pace be. The simple answer is if you can chat comfortably and run at the same time, you’ve got it. Don’t feel like you’re cheating yourself if that sounds too slow or too easy. The greatest runners on the planet do exactly that pace for 80% of their week. A faster pace is roughly one you imagine you could sustain for 10km. It doesn’t have to be exact or true but that rough formula works perfectly.…

So you’ve signed up to run your first marathon. You’ll have ticked all the required must-do boxes from the shorter events – like nutrition, lifestyle, speedwork. Now you’re ready to add those final pieces to the jigsaw – like endurance, pace and, most important of all, effective use of energy. However, if there’s one thing you need to take from marathon training it’s that it’s all about understanding and getting to know how your own body works. For instance, classic marathon preparation will include at least one long run. But for some, a long stint of 22 miles could destroy them for three weeks, meaning that maybe a long run of 18 miles for six or seven weeks in a row will be better. Could those 18 miles be a…

Mountain running is going to be all about tackling hills – up and down – effectively, so those workouts will be important. Equally, the best schedule will be one that actually includes a few weekends running in the hills for six hours or so. Unlike shorter distances, pace won’t be on your mind. Stop and walk, have a coffee, take in the sights, and get yourself used to being out in the mountains, tackling the kind of terrain you’ll experience in a race like this. Training will also involve getting used to the gear you’ll need for such an adventure. Find a pack that works, find a jacket that can cope. It all pays dividends. We recommend fartlek, the training method of running as fast and slow as you please…

Softly does it Land lightly on your feet to avoid injury, say scientists. Changing your gait is very difficult, but researchers at Harvard Medical School found some interesting results when analysing 249 heel-striking female runners over two years. They discovered that the 21 runners who didn’t suffer injuries all landed softly on their heels. Dodge downhills Running downhill is worse for your knees than other types of gradient, is the unsurprising news from scientists at the University of Nevada. Apparently the first study of its kind found patellofemoral joint stress to be significantly higher on descents than when running on the flat or uphill, as reported by Physical Therapy in Sport. Beware weight loss Female runners with a BMI (body mass index) of less than 19 are at greater risk…

Ancient Greece Cold water has long been associated with good health. The Spartans of ancient Greece took cold showers, believing they resulted in alertness and stamina and that hot showers made them weak. For centuries, the Finns have practised ice-hole swimming. 1960-80s American footballer Joe Namath was known to use ice baths in the 1960s and by the 1980s elite track and field athletes followed suit, with world 400m record-holder Ed Moses among those who swore by them. 1990s Although early proponents of cryotherapy did so more out of gut instinct than following evidence, science soon caught up with the trend. Results of a 1994 study published in the American Journal of Sports Medicine asserted ice has a positive impact on the arterial and soft tissue blood flow, and the…

Sarah is an Irish international mountain runner and coach who’s twice won the International Snowdon Race and is ranked third in the world for mountain running. Hi Sarah. Congratulations on your year and your third-place ranking. Thank you. I’ve finished top 10 at the world championships a couple of times, but I think the third-place ranking is influenced by the high number of races I did this summer. Still, I was very happy to be able to complete the full series of summer races, as in the past I would have had more injury issues. What have you done differently this year? I did fewer training sessions than usual, but more races, and I think this helped me get into good shape. The first couple of vertical kilometres of the…

A week of marathons Ben Turner was planning to run 16 marathons in 16 days in 16 national parks across the UK. “I wanted to see how the digital world could be integrated in the natural world and to see how the outdoor experience could be enhanced,” he told TR. “Can a mobile phone become a tool, rather than a distraction and selfie machine?” But not everything went to plan. “The marathons were hard,” he said. “I was running in Vibram Five Fingers minimalist shoes and on a 100% vegan diet. I was seven mountain marathons down in seven consecutive days, in the Peak District National Park, before I injured my knee. “In the end, the project concluded in the National Park City. My legs were just about ready for…

With California’s The North Face Endurance Challenge cancelled due to wild fires, a spate of FKT attempts followed by uber-fit athletes ready to race. Clare Gallagher set a new FKT on the 48-mile Zion Traverse in 8hr 2min. Sweden’s Ida Nilsson ran a rim-to-rim-to-rim (R2R2R) FKT (42 miles, 10,000ft ascent) of 7hr 29 min 16 sec, besting Cat Bradley’s 2017 record by 23 minutes. “I knew the record was going to go down sooner rather than later,” she says. “Records are set to be broken.” And true enough, four days later, little-known Taylor Nowlin set a new FKT of 7hr 25min 58 sec. “Definitely fought hard for this one, and it got ugly at times, but I broke it again!”…

A relative newcomer to international trail running, Katie’s represented Great Britain at the last two World Trail Championships – placing 23rd in 2017 and improving by two places in 2018. Here she describes when she first realised she could reach the top as a trail runner, the regular training routes she loves to run, and the major events still on her bucket list. When did the penny drop that you could reach international level? It was about two years ago. In 2016 I did a few races with some of the GB team and I wasn’t far off some of them, so I thought I’d give it a go. When I went to the qualifying race for the 2017 Trail World Championships, I just went along to see how I’d…

If anyone ever uses the word ‘can’t’ when talking about starting running, you have our permission to give them an angry stare, especially if that negative attitude is followed by a description of aching joints or some such ailment. You know the type of thing: “Me, running? I’d love to, but I have a bad knee. Those days are over.” We’ve all heard it, but when it comes to a fabulous 2019 of new routes, new goals, new highs, there are no excuses. After a recent morning running with a group of new friends in the Chilterns, we decamped to the pub for a well-earned pint. Idle chit-chat followed, most of which has been long forgotten, but two runners – Simon James and Maggie Dempsey – suddenly piped up with…

The best runnning peaks according to TR readers ■ “From the bottom to the top of the White Cliffs of Dover!” Hannah Perrin ■ “Moel Faban, Snowdonia. It’s just behind my house, has amazing views and is like a proper hill with circle cairns on top, despite not being very high.” Neil Bridgstock ■ “Pen y Fan and Corn Ddu (above), Brecon Beacons.” Rachel Phillips ■ “Lochnagar last week in full-on Cairngorm clag, icy winds and little visibility. Magic.” Sparkie Whippet ■ “Eston Nab or Roseberry Topping in North Yorkshire. Views all round.” Helen Patricia ■ “Meall a’ Bhuachaille, Glenmore, Cairngorms. Route has everything you need for a little tester/ training.” Peter Wright ■ “Slieve Donard (Northern Ireland’s Mourne Mountains) via Hare’s Gap.” Joan MacÍomhair ■ “In Hampshire there’s only…

Accelerate Lifestyle Ltd Sheffield, S9 3RD Northern Runner Limited Newcastle upon Tyne, NE1 5UE Castleberg Outdoors Settle, BD24 9EW Climbers Shop Ambleside, LA22 9DS Pete Bland Sports Ltd Kendal, LA9 5AD Yorkshire Runner Ltd Otley, LS21 1AD DAC Running Magherafelt, Co. Londonderry, BT45 5DF Climbers Shop (Milton Keynes) Stony Stratford, Milton Keynes, MK11 1AA Climbers Shop (Joe Brown) Betws-y-coed, Conwy, LL24 0EN Lets Run Stokesley, TS9 5DN Run Forest Matlock, DE4 3AT Kong Adventure Keswick, CA12 5EZ Run and Ride Ltd Hednesford, WS12 0QU Craigdon Mountain Sports Edinburgh, EH10 7BJ Braemar Mountain Ballater, AB35 5YP Mountain Feet Huddersfield, HD7 6AE Trail Explorers Scarborough, YO11 1LU Apex Sports Farnham Common, SL2 3QQ Fitstuff Ltd Guildford, GU1 3UL Absolute Running Gosport, PO12 1LS Likeys Ltd Brecon, LD3 7LH Run Venture Limited Tavistock,…

KETONES A by-product of the body’s conversion of fat into fuel when your glycogen (energy-giving blood sugar created from carbohydrate) is depleted, scientists from the University of Oxford recently developed a drink that encourages the body to use ketones for fuel during endurance exercise as an alternative energy source, which trials suggest can prolong the time it takes before you bonk. HI-OLEIC The British Triathlon Federation are among the latest group to sing the praise of Hi-Oleic foods (peanut butter in this case) which basically means the peanuts have a higher than usual level of monounsaturated fats – comparable to olive oil and avocados. The combination of protein and good fats in Hi-Oleic nuts are linked to healthier cells in the body. CITRULLINE “Found naturally in watermelon, citrulline is used…

If you’re a runner, you’ll know injuries are all part of the job description. Injuries when participating in any sport or type of exercise can’t always be fully prevented or avoided. However, it is possible to minimise the risk of injury, and this risk reduction is something that all runners should be focusing on. BUILD MUSCLES The risk of injury can be reduced by strengthening your muscles through training exercises, to enable them to better cope with the strain that running places on them. TAKE YOUR TIME It’s essential to increase your mileage gradually over time, working up to longer runs rather than shocking the body straight into a marathon. REST UP Most importantly, be sure to include rest days as a standard part of your running schedule, providing your…

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. JEN AND SIM BENSON Authors of Wild Running, married couple Jen and Sim test the latest waterproof winter running jackets. PAUL HALFORD Our training editor has been churning up mud to test the latest winter trail shoes. KIRSTY READE Kirsty tracks down an expert gear designer to discover how women's running kit has evolved in recent years. PAUL LARKINS Editor Paul travels to the glorious Chiltern Hills with sportsshoes.com to test the best new kit for 2019.…

Brooks FastForward crossback sports bra, £29 Designed to be stylish, engineered to be adjustable. Featuring a front mesh panel and crossback mesh straps for maximum ventilation, the Fastforward also has adjustable straps and back closure to provide a custom fit for lasting comfort. Removable cups give you options, so you can control the shape and coverage. Minimal back coverage provides a flexible range of motion, plus increased airflow and a shapely, stylish design. brooksrunning.com…

Salomon Lightning race WP jacket, £129.99 Lightweight, tough, breathable waterproof jacket designed for endurance athletes Salomon ADV Skin 8 backpack, £129.99 Essential hydration is easily accessible at the front, with a pack that wraps extra gear around you so your body can move unhindered Salomon S/Lab NSO mid tight, £76.49 AdvancedSkin technical fabric works efficiently to improve body comfort by keeping you dry, warm and protected Salomon Trailster running shoes, £71.99 Perfect for varied terrain, with a lightweight construction and cushioning for maximum agility and comfort…

SOAR ULTRA RAIN JACKET 2.0 130g (men’s M)  soarrunning.com £185 A great-looking jacket with a slim cut and stylish features. The Ultra Rain is made in Portugal from a Japanese nylon with good attention to detail including reflective logos, elasticated cuffs and zipped rear pocket. No hood means clean lines and no flapping, but lacks the protection needed in the mountains. VERDICT Stylish looks and quality fabric, perfect for low-level trails. OMM HALO JACKET 105g (men’s M)  theomm.com £110 Ticking every box for a lightweight, packable, race-legal waterproof; this jacket also scores well on protection, keeping you dry with a durable nylon fabric, dropped tail, taped seams, thumb loops and snug hood with stiffened peak. It looks great too, with a slim cut – particularly through the sleeves. VERDICT Superlight,…

This is the time of year we all set ourselves goals for the coming 12 months. And what better way to make sure you succeed than to undergo a health and fitness body MoT to make sure things go perfectly! To help you we have a Ten Health and Fitness Body MoT to be won – a comprehensive, individualised assessment to identify and assess the areas that will be under the most strain from your activities. Your physiotherapist will look at any injuries or pains you may have, any areas of tightness, what you're trying to achieve, and the lifestyle factors that are influencing your position or posture. They will then ask you a series of very specific questions designed to narrow down what could be going wrong, to understand…

When you have a job like ours – as route writers and authors of outdoor adventure guidebooks – the one thing you need is plenty of maps. We have a good-sized book case filled with maps. When we go on trips we take almost as many maps as pairs of running shoes. Our kids learned to distinguish a footpath from a bridleway before they could even walk. And we even have plans to wallpaper our bathroom in a cartographical theme! At this time of year, we love nothing better than spending the long, dark evenings spreading out our OS Explorer maps in front of a crackling log fire to plan our year of running. Trudging through February’s puddles seems easier, somehow, when there’s a weekend’s running in Snowdonia (see routes…

DISTANCE ASCENT DIFFICULTY Managed by the Forestry Commission, Bedgebury Forest covers 10.5 square kilometres within the county of Kent. Situated in the High Weald Area of Outstanding Natural Beauty, the forest is also home to the National Pinetum, recognised as the most complete collection of conifers in the world. The area has many excellent trails for running and cycling, offering a great way to explore and enjoy being among the trees. This run takes in a varied loop with an interesting selection of forest roads and technical trails, following one of the Forestry Commission’s popular wild running trails. • Forestry Commission England, forestryengland.uk/bedgebury GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNINGMAG.CO.UK/ROUTES In association with…

DISTANCE ASCENT DIFFICULTY This great run offers challenge and reward in equal measure. Starting on the Cumbria Way at the southern end of Borrowdale it follows the winding course of Hause Gill to the top of the Honister Pass. Climbing steeply up open mountainside brings you to the summit of Grey Knotts, from where a rising ridgeline crosses Brandreth to reach the high point of the route – the 801-metre summit of Green Gable. From here there’s an enjoyable long descent into the wide-hanging valley of Gillercomb, encircled by five high summits. The final section clambers down the rocky course of Sour Milk Gill to Seathwaite, from where a gentle run traces the valley back into Borrowdale. ■ Renee McGregor, reneemcgregor.com GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNINGMAG.CO.UK/ROUTES…

DISTANCE ASCENT DIFFICULTY Glen Esk is the longest and most easterly glen in Angus, and Mount Keen – at the head of the valley – is Scotland’s most easterly Munro. This run heads down the glen alongside Loch Lee before a climb up past tumbling waterfalls brings you out onto wild, open mountainside and the summit of Cairn Lick at 682 metres. From the mountaintop there’s an exhilarating zigzag descent all the way back down to the valley floor. The final miles take you back along the edge of Loch Lee, a perfectly peaceful stretch of water that’s ideal for a post-run dip. • Jen and Sim Benson, from The Adventurer’s Guide to Britain GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNINGMAG.CO.UK/ROUTES In association with…

HOW TO GET THERE Atlantic Airways fly direct from Edinburgh to Vágar airport, which takes approximately 90 minutes. There are also connections via Copenhagen with Scandinavian Airlines and Atlantic Airways. GETTING ABOUT There are good bus and ferry services around the islands, but hiring a car is recommended if you want a bit of flexibility to explore. All transport is arranged for the Útilív Festival activities. WHEN TO VISIT Tourist season may be an exaggeration, but the longer days between April and September maximise the potential for adventure. The climate is more stable than you would think all year round, dropping from an average of 13°C in summer to 3°C in winter due to the jet stream. The cliché of all seasons in one day is very appropriate for the…

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…

At the risk of sounding too philosophical, joining our Run1000Miles team for 2019 is all about the journey rather than the finish line. By that I mean the actual total is almost irrelevant; but the fun, achievement, motivation and inspiration you’ll experience on the way as part of our Run1000Miles team is amazing! And better, you’ll feel just as wonderful if your yearly total is 72, 517 or 1093. Set a goal target that works for you and hey presto, you’re on your way to a memorable 2019. You really will be fitter, stronger and faster. And make sure you sign up for the Facebook group too; it’s packed with handy advice from real people, really doing it! Fabulous.…

You’ll notice there’s a lot of sleeping involved in this schedule. Well, not quite sleep, but plenty of resting. Chances are you’ll feel brilliant on that first outing and will struggle to restrict yourself to just a mile. But if you do get carried away and do two or three miles (very possible), your legs won’t thank you for it. In fact, by day two you’ll be aching where you never ached before. So caution is your watchword for this schedule; that and progress. Your goal will be to add a tiny amount of distance on each run.…

This is without doubt the No.1 distance with runners everywhere. Why? Because it’s challenging, needs a fair amount of dedication, and requires thought when it comes to diet and lifestyle. But above all of this, it’s very, very achievable. To get a 10k under your belt, you’ll need a bit of planning and time. Allocate at least six weeks to the preparation and be ready for a bit of exploration. As trail runners, 10k is a great distance to prepare for as it opens up all sorts of new routes and paths. Throw away your stop watch, go a bit slower and a bit further. If possible, run a few of those tough hills you’ve previously chosen to ignore and you’re 80% along the path to 10k glory. For that…

There are two things you need to remember about this schedule: the first is that 10 weeks is very much a perfect world scenario, so it’ll be much better to build in an easy week every third or fourth week to allow your body to recover. You may find 14 weeks is a much better timeframe. And secondly, more than ever before you need to be tough on yourself with recovery, hydration and diet. The training itself is simple enough. If you have 10km under your belt, it’s a relatively easy move to the marathon and the incredible sense of achievement that distance provides. Take this opportunity to really get to grips with fuelling on the move during your long run, and you’ll have conquered most of what you need…