Innholdsfortegnelse for December 2019 - January 2020 i Trail Running

Counters addiction A review in Frontiers in Psychiatry this summer highlighted evidence that exercise can be an effective auxiliary treatment for addiction. It mentioned animal research had shown the potential for exercise to inhibit such compulsions, proposing a model for research so practical guidance might be given for prescribing exercise to substance abusers. Makes you happy Exercise makes you happier than money. That’s one interpretation of a physical behaviour and mood survey of more than 1.2 million Americans carried out by researchers at Yale and Oxford. Published in The Lancet, the findings reported that the regular exercisers were as happy as those who earned $25,000 more but were physically inactive. Relieves stress Outdoor exercise reduced stress by 13% – compared to 8% for indoor exercise – in a recent study…

Findings on the relationship between tattoos and the speed with which the body can produce sweat, published earlier this year in the Journal of Science and Medicine in Sport, will be welcomed by many runners. Contrary to earlier suggestions, tattoos do not alter the rate of exercise-induced sweating nor the sodium concentration of perspiration. Scientists at three universities in Australia put 22 tattooed individuals through 20 minutes of intermittent cycling. They used absorbent patches to collect the sweat on tattooed and non-tattooed areas and found no significant differences. The results should put runners’ minds at rest that their skin art is not impairing their performance in hot conditions. ‘Overtraining can happen with all exercise formats, but HIIT makes people particularly susceptible’ Professor Timothy Fairchild from Murdoch University commenting on bodyandsoul.com.au…

QUINOA Grown in South America for thousands of years, this grain-like seed is a fairly recent addition to the supermarket shelves in the UK. A great source of calcium, magnesium and manganese, it has twice the protein content of rice. It also contains all nine essential amino acids and is high in phytonutrients. RICE A staple food in many regions of the world, many of us have it several times a week in either its brown or white form. Low in fat and protein, it’s packed full of carbs, which is great for fast fuel. Containing slightly more fibre per gram than quinoa, it’s also low in sodium, which means it’s good for lowering blood pressure. VERDICT Roughly even on calories per gram, the healthy option is to go for…

Who followed up her record-breaking Double Paddy Buckley and heroic Barkley Marathons efforts with a joint 10th place at Italy’s 205-mile Tor des Géants How do you train for the Tor? I did the Double Paddy, recovered for three weeks then had three weeks of supporting people on Rounds and going to the mountains. It was ascent rather than mileage I concentrated on. How tough was it? At altitude it was very cold. I wasn’t acclimatised and wanted to go slowly, which wasn’t possible because it was too slippery in the snow and ice. I ended up with a hacking cough. I slowed down and tried not to get out of breath. Because of the cold I didn’t eat enough in the first 30 hours so my legs felt terrible.…

Claire Antrobus has run the Coast to Coast of England, covering the 200-mile route in seven days. “Reading an old edition of Alfred Wainwright’s beautiful Coast to Coast book sparked my interest,” she tells TR. “Then I had the idea of running it in a week after watching the awesome Jasmin Paris in the Spine Race.” Her dad, who crewed for most of the run, and husband Tim ran the final mile with her, into Robin Hood’s Bay. How did she celebrate? “With fish and chips of course – that was the real reason I ran it!”…

Lee-Stuart Evans has taken his FKT total to 19, with a mostly self-supported run on America’s 225-mile New England Trail, which took 5 days and 19 hours. He told TR, “It was one of the toughest things I’ve ever done: two hours of hallucinations, I simply passed out on the trail, worried about bears and snakes and didn’t see a single person for three days.” Discover more on the epic run at theairlandandsea.com Britain’s world trail running champion Jonathan Albon finished third overall in the Migu Run Skyrunner World Series. The 16-race series involved 629km of running and climbing over some of the most technical and dangerous terrain in the world. His €5000 prize was certainly well earned.…

Footcare is always an issue for trail runners, although rarely is it quite so traumatic as it was for Christopher McDougall’s sometimes faithful, often obstinate training and racing partner, Sherman. Sherm, as Chris likes to refer to him, required major surgery that involved a bit of brute force, hours on a hacksaw and copious amounts of blind faith. Deformed hooves – Sherm had four, given that he’s a donkey – are usually a death sentence, and the patient in question had been rescued from a lonely life in a darkened shed where his hooves had suffered over the years. But these days, thanks to a loving training partner in the form of Chris, the author of trail running classics such as Born to Run, Sherm – and his human chum…

NORTH FACE FLIGHT SERIES FUTURELIGHT JACKET This jacket is made from new FutureLight material, designed to be the world’s most advanced breathable-waterproof outerwear. The lightweight fabrics help to regulate body temperature and keep you comfortable, while the waterproof fabric provides an impenetrable moisture barrier. It can be packed down into its own pocket for light, convenient storage and travel. There’s astash pocket at the back, and 360° reflectivity. sportsshoes.com MONTANE ISOTOPE PULL-ON This close-fitting, lightweight and stretchy fleece pull-on functions perfectly as an outer layer or as part of a layering system for mountain adventures in any season. It also has a chest pocket for storing a phone or GPS and is available for men and women in three colours. montane.co.uk INOV-8 RACE ELITE ¾ TIGHT Made from 62% polyamide…

When it’s dark by the time you get home from work and it takes you a couple of miles to warm up, how do you motivate yourself to head out for a run when your primary goal might not be until next summer? It’s reassuring to know that even ultra-running great Beth Pascall experiences the same challenges. “I definitely struggle in the winter,” she admits. “Doing all your training in the dark is super-hard.” Here, she passes on some tips to help make winter the time when summer successes are formulated: 1 SET SHORT-TERM GOALS “I’ve done better in the winter when I’ve had short-term goals. Even if you know your A-race isn’t until June, look for other races going on and different goals to keep you motivated,” she says.…

SWEAT We don’t sweat as much during winter runs as we do at the height of summer (fairly obvious this one, we know). But this is because our body is able to regulate its temperature more readily in the cold air. You still need to wash your kit, though! EXTREMITIES Your fingers, toes – and probably your nose – will feel the effects of the cold first because your body is pooling blood centrally to warm the core. However, help is at hand – there are ways to improve your circulation to help (over the page). HEART Your heart pumps faster to counter the contraction of blood vessels, but overall has to work harder in the summer than winter. AIRWAYS The burning sensation you feel is actually your dehydrated windpipe…

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. DAVE TAYLOR Former English veteran champion who offers navigation courses and guided fell runs MATT BUCK Running coach and founder of Running Adventures runningadventures.co.uk RACHEL SHELDRAKE Running coach and mountain leader with a passion for trails. mudandmiles.co.uk IAN STEWART Full-time mountaineering instructor and hugely passionate ultra-runner trailrunningscotland. PETER ANTONIO Nutritionist at University of Birmingham Sport & Fitness sportandfitness. bham.ac.uk Q Can I wear everyday socks for running? Adam Hugo, via email A Given your feet will hit the ground a couple of thousand times per mile when running, you obviously need to pay particular attention to this area of the body. But are running-specialist socks…

If you become disoriented, then it’s impossible to work out which trail to take or which direction from a summit to travel without correctly orienting or ‘setting’ the map – this simply means lining up the map correctly with the ground (ie. what’s around you). 1 Firstly, hold your map flat in front of you and place your compass on top. 2 Keep the compass still and slowly rotate the map beneath the compass (keeping both map and compass flat) 3 Once you’re sure the surface is absolutely flat, continue rotating the map until the gridlines running north to south on the map align exactly with the red compass needle. 4 Check that the red needle is definitely pointing to north on the map and not south, to avoid a…

Even if the Beast from the East hits again (it will, says at least one headline-hungry newspaper), chances are very few of us will be 1, ready for the snow or 2, more likely experience it! However, we can reveal without a shadow of a doubt that it will be very, very muddy this winter. With that in mind, we’ve got those mud lovers at Inov8 – makers of all things grippy – to give us a few words of strength and conditioning advice for preparing yourself for the extra challenge between now and next spring. 1 Learn to squat or, failing that, introduce lunges. This exercise will build additional power in a key area. Not only that, but the power you will develop will help your uphill running, assist…

Salomon Bonatti jacket £150 Salomon’s latest Bonatti jacket seems the ideal piece of kit to pack for those of us looking to reach new peaks this winter. It’s cut out for tough conditions but satisfyingly lightweight, too, lending it an enviable verstality on the trails. Weighing in at 200g, the unlined 2.5-layer jacket also packs down tightly, making stowage simple, especially if you’re running with a pack. And, while the AdvancedSkin Dry material of the athletic-cut garment is said to be supremely breathable, if you do start to feel a little hot under the collar, there are vents to bring a cooling breeze. When the heavens open, as they inevitably will at some point over the coming months, Salomon have you covered, with not only a waterproof material but also…

Ever since Pheidippides ran the 40km from Marathon to Athens to announce the Greek victory over Persia, a runner’s time has been pretty important. An exact record of the Greek messenger’s actual clocking has been lost, although we do know he promptly keeled over and died after delivering the good news, so in all likelihood it was pretty quick. Of course, I’m no Pheidippides, but a recent weekend running in the Alps putting Garmin’s Fenix 6 Pro smartwatch through its paces certainly focused my mind on just what time has meant (and still means) to my own running. Let’s start with the simple information my Garmin, or indeed surely any watch, will tell you, and that’s the time. It makes me smile now that early on in my running career…

One of the most efficient ways for the body to self regulate is by sweating, or heat loss through evaporation,” says Anne Weir. “A clothing system that works in alignment with the body’s own thermal regulation system will help the body stay comfortable; i.e. not too hot and not too cold. The first layer worn next to the skin is important for moving liquid moisture or liquid sweat away from the skin. A mid-layer can be added for extra warmth in colder conditions. Meanwhile, an outer layer can be used in order to protect the body against the rapid cooling effect of wind chill and wet weather whilst allowing moisture vapour or sweat vapour to escape to the outside. In short, it must be breathable.” MATERIALS “Synthetic fibres like polyester…

SAUCONY SWITCHBACK ISO 278g (UK 8) saucony.com £120 These shoes could be your new flexible friends. The amount of flex they offer, combined with a supremely grippy outsole that takes wet rocks and even slimy tarmac in its stride, makes this footwear ideal for quick running through mixed terrain. Operating off a 4mm drop, the focus is very much on responsiveness, but comfort levels are also high, thanks to Saucony's perennially popular EverRun foam in the midsole. Getting to grips with the Boa closure might take a few runs to perfect, but once secured to the correct tension, you'll get many miles – and smiles – out of this pair of high-performing off-roaders. VERDICT Speed shoe ideal for multi-terrain adventures HOKA ONE ONE EVO SPEEDGOAT 300g (UK 11) hokaoneone.eu £125…

1 BAGGY POINT TRAIL, DEVON Relaxed coastal run in the natural beauty of north Devon 2 HOLMBURY AND LEITH HILL, SURREY HILLS Serving up a bit of everything 3 LONG MYND, SHROPSHIRE The best kind of plateau to hit 4 RATLINGHOPE AND WILD MOOR, SHROPSHIRE Moorland hop that’s shorter on distance but big on drama 5 BLUEBELL LOOP, LINCS Go wild in the Wolds 6 CAUTLEY SPOUT, CUMBRIA Get high in the Howgills 7 COLD FELL, CUMBRIA Ups and downs of lesser-known Lakeland 8 PENYCLODDIAU, CLWYDIANS Easy running in picturesque north-east Wales 9 THE LOMONDS AND BISHOP HILL, FIFE 26km of Iron Age sightseeing 10 ROB ROY WAY, CENTRAL SCOTLAND Mammoth multi-day meander…

DISTANCE ASCENT DIFFICULTY The sweeping plateau of the Long Mynd lies at the heart of the Shropshire Hills AONB, bordered to its west by the distinctive sharp ridge and rocky outcrops of the Stiperstones. This is the largest area of heathland in the Shropshire Hills, carpeted with heather and bilberry and home to rare green hairstreak butterflies. This enjoyable figure-of-eight links up sections of the Shropshire Way, Cross Britain Way and Jack Mytton Way to explores both landmarks. Starting along the valley through Little Stretton there’s a good climb into the hills to follow a high-level ridge over Pole Bank – the highest point on the run at 516m – to the remote Wildmoor Pool. From here there’s a long descent to the valley at Ratlinghope, crossing Darnford Brook before…

DISTANCE ASCENT DIFFICULTY This route shows off the very best of the Lincolnshire Wolds AONB: short sharp climbs, medieval villages, the Viking Way, and ‘big sky’ views – it has it all. Many people think Lincolnshire is flat.OK, much of it is, especially to the south and east of the county, but this route has three good hills, including a sting in its tail, to prove that, while it may not be mountainous, Lincolnshire isn’t all flat. This great run starts, and more importantly finishes, at a fantastic village pub – the Bluebell Inn – which is at the centre of a number of loops giving route options from 8-40km. It is runnable all year round, with stunning views around every corner; make sure you look around on the climbs,…

DISTANCE ASCENT DIFFICULTY This run takes in a circular route around the hill of Penycloddiau in the Clwydian Hills AONB in north-east Wales. Often overlooked in favour of the more famous Snowdonia National Park, the Clwydians are, in many ways, far more conducive to trail running and host the famous annual ‘Excalibur’ trail marathon ( excaliburmarathon.com ). This run divides neatly into three main sections, first following the bridleway around the hill revealing magnificent views of the Vale of Clwyd. The second section runs through the wooded area of Coed Llangwyfan, while the third and final section doubles back, following the Offa’s Dyke long-distance path over the heathered summit of Penycloddiau. The views are tremendous. The nature of this route means that it is very easy to extend it to…

BOB ATKINS Ultra star Beth Pascall met camera-wielding Bob on a hill. See the results on page 30 NICK HALLISSEY Just how does all that cold weather affect you? Nick’s done the research. p36 ALECSA STEWART This ultra-runner got high in Kilian Jornet’s backyard. Read her experiences on p54 CLAIRE MAXTED Always up for a challenge, we sent fearless Claire to a graveyard. p46 SARA HERBERT-MATTICK Organised enough to get Christmas gifts sorted in July. p76 SHERMAN Our favourite donkey talks about his favourite races... sort of. p22 /trailrunningmag @trailrunningmag tr@bauermedia.co.uk…

If you’re after an excuse for an hour or so’s lie-in every morning, read on; it could get you a new PB! Although we have previously reported that too much sleep can be as bad for you as too little sleep, when it comes to minimising some health risks, scientists recently found that more is better when it comes to performance. Scientists at Deakin University in Australia put nine endurance cyclists or triathletes through one of three different sleep regimes for three nights – 30% restricted, normal and 30% extended. Time trial performance deteriorated 1 minute 36 seconds (2.7%) among those on sleep-reduction. Those who were on extra sleep were 1 minute 54 seconds (3.3%) faster than when on normal sleep, reported Medicine & Science in Sport and Exercise. Endurance…

What? Scientists at the University of Minho in Portugal have been mixing perspiration with a protein from pigs’ snouts. Why? According to ACS Applied Materials and Interfaces, it could lead to the development of clothing which produces a lemongrass or citrus scent when it comes into contact with sweat, and could also be useful in repelling insects. How? The researchers tried two different methods, with one using odorant-binding protein to attach to cotton.…

Stu Walker has completed a Double Bob Graham. The 132 miles and 54,000ft of climbing took him 51 hours and 30 minutes. “I heard all the stories of Doubles and started to wonder,” Stu tells TR. “I like the idea of a two-lap double, rather than turning around at Yewbarrow, and I always wondered whether anyone would give it a go. After a while I realised they probably weren’t going to, so I’d try it myself! Plus it seemed like a good excuse for a weekend in the Lakes with my mates.” How tough was it? “The weather was amazing, my supporters did a fantastic job and the first lap didn’t feel too hard. The second time round was tougher of course. I’ve blocked the really bad bits from my…

ORDER IT! The Lost Art of Running: A Journey to Rediscover the Forgotten Essence of Human Movement is Shane Benzie’s new book. Available next year, order now at amazon.co.uk WATCH IT! Watch the premiere of Paul Tierney: Running The Wainwrights at November’s Kendal Mountain Festival. kendalmountain festival.com READ IT! Co-authored by Emelie Forsberg, Mimmi Kotka and Ida Nilsson, Moonvalley Diaries is about nutrition, mindfulness and training through the seasons. moonvalley.me LISTEN TO IT! The Tough Girl podcast interviews inspiring females who overcome great challenges, such as Jasmin Paris and Chrissie Wellington. Find out more at toughgirlchallenges.com WATCH IT! Watch Summit Fever’s Last Women Standing, about Nicky Spinks at the Barkley Marathons, at the Kendal Mountain Festival, then available online. summitfevermedia.com…

Gwynn Stokes stopped his 804-mile challenge to run the Cape Wrath Trial and Pennine Way after just two days, due to bad weather and flooded rivers in remote northern Scotland. “Very disappointed, but I think it’s the right decision to call it off,” he said. The French OUREA Xtrem trail race copped flack for its unequal division of prize money. In the men’s race (250km), the top 20 finishers all receive cash prizes, while in the women’s race (120km), only the top five finishers do. Another trail runner has been killed by lightning. Thomas Stanley, 33, was less than a quarter of a mile from the finish of the FlatRock 50K when a storm hit with little notice.…

2% Group 57% Mix it up 41% Alone Love my alone runs where I clear my mind and just run having almost no thoughts whatsoever. Equally love my runs with my mates where we have a good chat, laugh lots and a good old moan. Emma Alice Steer I like running in groups - seems way easier (the distraction of having others to converse with), but, I nearly always run alone because I have no one to run with nearby. @OldguyInspire (Twitter) Always alone. @pauljbarton (Twitter) Would prefer to run with others but have no friends so run alone. Keith Fairburn I run alone most of the time. But running in a group makes for great conversation especially on a long run. It makes the miles fly by!! @TonyMel13027869 (Twitter)…

1 SIGN UP ONLINE Visit run1000miles.co.uk to register. We’ve also designed 2019 #Run1000Mile ruffs for you to wear while you complete your challenge. They’re on sale now for £5 – so order yours today, because they’re proving extremely popular! 2 DO A PLEDGE Visit the website, download the #Run1000Miles pledge, sign it, 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 Download the mileage tracker from run1000miles.co.uk to record how you’re progressing towards the big 1000. 5 GET SOCIAL Tag your social…

1 MANAGE YOUR EXPECTATIONS I used to do an off-road run that went from taking 2 hours 5 minutes on a dry summer’s day to over 2 hours 20 when it was wet and muddy. A field churned up by horses or cattle will usually involve full trainer submersion in mud. Likewise, trying to run fast over ice is just asking for injury. Slow down and/or change your route. 2 READ THE WEATHER and be prepared for different underfoot conditions. If it’s icy, think about using (or carrying) micro spikes. 3 WATERPROOF YOUR FEET I wasn’t a fan of waterproof shoes because of the extra weight, but I have to admit to being a recent convert to Gore-Tex shoes in winter. Wet grass becomes a delight! 4 BE SELF-SUFFICIENT I…

TRAIL SPEED 4XT £200 A super bright, super light headtorch designed to be used with the battery in your running pack with an included extension lead and delivering an “is it daylight?”-inducing 1200 lumens for three to five hours or 400 lumens for between six and seven hours. As worn in anger by the great Kilian Jornet during the UTMB. CROSS TRAIL 5 ULTRA £164 The ultimate all-rounder headlamp, complete with bicycle and helmet attachments, double battery packs and four to six hours of burn time on max power at 500 lumens, and 10-12 hours at 250 lumens. There’s a sizeable on/off button to make it easier to use with gloves hands (ideal for winter running, then), and a red rear light for increased safety. TRAIL RUNNER 4 ULTRA £109…

Jack Wolfskin winter tights £75 These tights have all the right elements when it comes to tackling the weather we’re about to enjoy/ endure this winter. Moisture management, a feel-dry technology and high levels of breathability make this essential item of legwear comfortable, soft to the touch even. They have been purpose-made for outdoor fitness training and deliver the functionality you need for your daily winter workout. Jack Wolfskin’s Nanuk fleece fabric provides that crucial insulation we crave at this time of the year, but more importantly, it packs great wicking performance. The fabric is smooth, stretchy and odour resistant – all ideal attributes for intense outdoor training sessions. Weighing in at competitive 265g, these tights also feature all the add-ons you’d expect of a £75 product, from safety-first reflective…

SUUNTO 5 A watch with an impressive 40 hours of battery life when using GPS (14 days in simple ‘time’ mode) – along with the range of extras you come to expect from a training aid of this calibre. The intelligent battery mode recognises your training patterns, and sends reminders to charge well before the next session – thus eliminating one more excuse from your book of reasons not to run! It tracks your fitness level and guides you based on your progress and goals; tells you when to allow for recovery time when you push too hard; movitates you to exercise if you’ve missed a session and tracks stress and sleep so you can be sure you are well recovered and ready for your next sporting effort. The online…

CMP Sweat jersey £57 A great item for layering that uses Function Technology, reflective details and an environmentally-friendly antibacterial treatment which reduces the need for washing. Rab Power Grid pull-On £75 A technical lightweight fleece featuring single jersey side panels for enhanced breathability. Great features include odour resistance! Jack Wolfskin Hydro hooded jacket £100 A top layer that offers enough protection from a quick shower, but feels nice and warm to wear – the type you’d choose for snow! Inov-8 Ultrashell Pro FZ £250 The word ‘light’ doesn't do this jacket justice. Boy is it thin, almost see-through in fact, but not at the expense of level of waterproofing and breathability. Megmeister DryNamo £55 Using body mapping construction, this functional base layer has excellent moisture…

SALOMON SPEEDCROSS 5 £120 Worn by Nick Hallissey Used for Six months I gave these shoes a baptism of fire in the White Peak Trail Run back in May. But their toughest test came a few weeks ago on the LincsBOX Event in the Lincolnshire Wolds. Now, that might not sound like the hardest turf, but the event is run by local farmers as a way of making use of their fields after harvest, by which point they’ve been turned into wobbly, mulchy, stone-strewn stubble topped by ankle-high wheat stalks. And the Speedcross 5s loved it. They held me steady all the way and I never once felt in danger of turning an ankle. From frontal fangs to cosy heel cradle, these are built to bite, grip, push and fly.…

DISTANCE ASCENT DIFFICULTY This run takes you around the stunning headland at Baggy Point with amazing views along the entire route out towards Lundy Island and Hartland Point and across Woolacombe Bay overlooking Woolacombe beach and Morte Point. The site is grazed with rare breed Hebridean sheep and Ruby Red Devon cattle providing essential conservation grazing for the maritime flowers and butterflies like Sea Campion and the Common Blue. The Rangers maintain the network of paths in the area and spend the winter months clearing gorse scrub to create a mosaic of habitats where wildlife can thrive, including birds like the scarce Dartford Warbler. ■ Jonathan Fairhurst, National Trust Lead Ranger nationaltrust.org.uk/baggy-point GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNING MAG.CO.UK/ROUTES In association with…

DISTANCE ASCENT DIFFICULTY A favourite whether we’re running or all out together on a family adventure, this route starts up Carding Mill Valley from the higher of the two National Trust car parks. The lower section of the valley can get busy over the summer months, but as the path steepens there are fewer people and you’ll soon be high on the hills away from the crowds. Reaching the top, it follows the Port Way, a Bronze Age track, before heading right and descending to the village of Ratlinghope where there’s also a good campsite and pub. From Ratlinghope, there’s a climb over Wild Moor, a beautifully remote area with a lone, windswept tree and grazing ponies. Rejoining the Port Way takes you back to Carding Mill Valley and the…

DISTANCE ASCENT DIFFICULTY This run explores the relatively undiscovered Howgill Fells, separated from the Lake District by the M6 but rich in outstanding off-road running. Starting in the town of Sedburgh, where you’ll find plenty of good cafés, restaurants and book shops, it begins with a long, steep climb following a section of the Dales High Way trail to the summit of the range – the Calf at 676 metres. Stop to take in the views before following the long, flowing section of ridgeline running, still following the Dales High Way, before an exhilarating descent brings you into Bowderdale. The home stretch follows the valley downhill, detouring right to visit the spectacular cascades of Cautley Spout waterfall before heading down Cautley Holme Beck to a junction with the Pennine Journey…

DISTANCE ASCENT DIFFICULTY The Lomond Hills, also known as the Paps of Fife, stretch across western central Fife and Perth and Kinross in southern Scotland. East Lomond (448m) and West Lomond (522m) are the two most prominent peaks of the range, standing at either end of an escarpment. Dotted with the remnants of millennia of human history, the remains of Iron Age hill forts can be seen on both summits. This route starts with a gentle run along leafy Glen Burn before ascending steeply to gain the escarpment at Bishop Hill. From here it scribes and enjoyable anti-clockwise arc, passing the reservoirs at Holl and Ballo before ascending to East Lomond. There’s a great run along the ridge and a steep climb to the summit of West Lomond, then it’s…

In apparently the first study of its type, experts at Harvard University had eight volunteers walk on a treadmill and found they used 11% more energy when walking with bent arms than straight arms. As reported in the Journal of Experimental Biology, they then repeated it, but with the subjects running. They expected to find bent-arm running more efficient than straight-arm, but in fact both styles were roughly equal in energy cost. The reason could be that bending at the elbow helps us to maintain balance when running at speed.…

Sarah McCormack is the 2019 Mountain Running World Cup Champion. The Inov-8 ambassador, coach and partner of Paul Tierney completed the seven-race World Mountain Running World Cup series with a second place finish at the final event, Slovenia’s Smarna Gora. She had previously won the Snowdon Race and taken two more second-place finishes in France and Italy. “I’m really pleased with the World Cup win”, she said. It definitely wasn’t what I was expecting at the start of the year. I think winning has shown me I’ve made some progress with my hill strength, but there are still things I can improve on. The other runners and friends in the series also inspire me to keep trying to get better.”…

It may be too late to set out on the challenge of running 1000 miles for this year, but we’re already thinking of 2020. If you’re considering joining us next year, take a look at the #Run1000Miles Facebook group and see what fun everyone is having. On these pages are a small selection of stories from members of the community and how they’ve been inspired to break their own particular milestones this year. But don’t just stop at targeting 1000 miles. The #Run1000Milers featured here this year illustrate how motivating it can be when you give yourself an extra challenge. Whether it’s spotting fungi, collecting litter on the run or training for an ultra, a sub-plot to your story can inspire yourself and others to make it to four figures.…

John Brewer is Professor of Applied Sports Science at Buckinghamshire New University, and an experienced trail runner. He is also the author of two excellent books, Run Smart and Running Science. Top winter kit A reflective running jacket for safe night-time running. Cumbria-based Ricky Lightfoot has won most of England’s premier fell faces. He won the IAU Trail World Championships in 2013 and the Ultra Skymarathon Madeira in 2015. A firefighter by trade, he is also an ambassador for Salomon. Top winter kit Salomon S/ Lab XA Alpine 2 shoe (£220), Salomon Haloes Down Hoodie (£220). salomon.com A Lake District-based mountain runner with over 20 years’ experience of racing at home and abroad, Lee Procter worked as a sports journalist for 11 years and is now ambassadors manager for Inov-8.…

1 WARM UP INDOORS If at all possible, raise your heart rate and warm up your muscles before you step out into the cold and start running. This is your best chance of not letting your blood vessels contract, thus keeping your blood flowing nicely. 2 WARM UP FOR LONGER If you usually warm up for five minutes, consider making it 10 in winter, as you will soon start to cool down and lose the benefits of your warm-up if the session’s too short. Include some simple stretches, to prevent muscles and joints from stiffening in the cold. 3 DON’T LAYER UP TOO MUCH While it’s a good idea to wear a light fleece or windproof jacket while you’re warming up, be brave and shed it when you start running…

GLAMIS CASTLE, SCOTLAND Take your chances with 20 ghosts that haunt the castle and grounds, and feel the chill run down your spine as you learn about the ancient curses, banshees and vampires on one of their Halloween tours. Or sign up for their 10k race or Christmas 5k Reindeer Run if this doesn’t bother you… TROLLERS GILL, YORKSHIRE DALES Off the beaten track, make sure you keep quiet when running up this deep limestone gorge in Appletreewick or you’ll wake the huge rock-hurling trolls. And never visit at midnight – a terrifying barguest (a giant hell-hound) haunts here, fatally mutilating all who cross his path, including an inquisitive local man back in 1881. PENDLE HILL, LANCASHIRE This 557m high wedge of green and brown grass is famous for its…

I’ve been descending for half an hour since I started my run in the early morning, on some of the most technical loose trails I have ever encountered, and yet I am still at over 1800m altitude. The path is relentless and, once it reaches the river at the bottom, I have to make my way up a steep set of rocks, back up above 2000 m for the rest of the day. I am starting to see how this terrain has shaped arguably the greatest trail runner of all time. I had spent the night a few hundred metres higher up at the Refugio Cap del Rec, trail running legend Kilian Jornet’s childhood home, and was hoping that training on his childhood trails would improve my running, even over…

START AT THE TOP Reflectivity, breathability, storage and fit are all elements you need to think about when you the most important item for running on a dark winter’s night – your jacket. To tick all thoses boxes, The North Face has just introduced the Futurelight Summit Series L5 Jacket which features a super-breathable Futurelight 3L fabric. Moving with ease is essential, which makes small things like seamless shoulders and a soft chinguard so important. Seemingly not a lot, but it makes a difference on a hour’s run in the pouring rain. Storage comes in the form of two large chest pockets, large internal mesh drop pockets, and one horizontal, internal pocket. Velcro cuff tabs and internal elastic thumb loops keep sleeves in place for easy layering. LAYER UP Once…

1 PLAN A TREASURE HUNT Build ‘navigation tasks’ into your usual trail runs. Identify and find a number of features while out on your run. It takes a bit of extra time but also adds interest to a familiar route. 2 GO SOLO Self-navigating alone is where all the learning happens! While it feels safer to take along a friend or to navigate in a group, you rarely learn as much as you would do alone because it’s difficult to get so immersed in the task. People also learn in different ways, so what might make sense to one person may confuse another. Find your own way – literally. 3 BE A MAP NERD Make friends with paper maps. Have them on your coffee table or by…

MEET THE EXPERT Ceri Rees is a winner of numerous ultra-marathons and fell races, as well as being a qualified mountain leader, navigation instructor and running guide. He is also a race organiser. Find out more about Wild Running at wildrunning.co.uk It is January and I’m standing on the start line of the Ciaspolada or World Snowshoe Championships in a town called Fondo in the Val di Non, beneath what looks like a giant inflated banana. I can’t help but ponder how I’ve ended up here. Twelve months ago, I received an invitation from a British intern working in the Picos mountains; now here I am, flanked by athletes, wearing a pair of weighted sleighs strapped to my feet. During the warm up, I was conscious that quite a few…

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. PAUL LARKINS Editor and kit magpie Paul has handpicked the best looking new kit. See what’s hot on the next three pages. SARA HERBERTMATTICK See p76 for Sara’s rundown of the best gifts to buy the runner in your life this Xmas. JEN & SIM BENSON Legs getting a little chilly? Turn to page 88 to find out which are best running tights to wear this winter. PAUL HALFORD Paul reckons he might just have found the best trail running backpack ever made. Find out more on page 92. EASY AS CBD Some truly stimulating fuel Cheerful Buddha CBD Coffee…

MYZONE MZ-20 HOME SCALES, £59.99 Digital, Bluetooth-enabled scales available in two colours and designed to work directly with the Myzone app. Provides live feedback from within your home, as often as you need it. Ideal if you want to manage and understand your weight, body fat and muscle mass. buy.myzone.org VOOM PREPARE, ENERGISE AND RECOVERY BARS, FROM £1.50 Caffeine, carbs and protein, in varying amounts, when you need each the most. voomnutrition.co.uk RUNNING BEYOND, £18.99 This 240-page homage to the world of ultra running is an ideal gift for the runner in your life who’s looking for the next big challenge. The type of person who thinks a marathon is an easy Sunday run. waterstones.com REN MINI BODY SET, £19 Moroccan Rose Otto body wash and body lotion, and Atlantic…

On a recent adventure high in the mountains our guide advised us to adopt a layering approach similar to the popular vegetable – the onion. Wise words that most definitely worked. “Research has shown that even if key physiological measurements like core body temperature aren’t affected, the perception of feeling too warm or too cold whilst exercising can negatively affect performance,” says Anne Weir, Fabrics Application Engineer in High Aerobic Sports for Gore. “Therefore, wearing the correct clothing system according to weather conditions and activity level is crucial to performing at your best.” This hopefully explains the reasoning behind putting on loads of thin layers rather than grandma’s woolly jumper she so lovingly knitted you last Christmas. With that in mind, here’s some tremendous suggestions to keep you perfectly regulated…

BAM ENDURO DEEP WAISTBAND LEGGINGS 280g (S) bambooclothing.co.uk £48 Made from 64% bamboo, 24% organic cotton and elastane for stretch, these super comfortable and supportive deep waistband tights come in a great range of funky prints. With no pockets or zips their simple design means they’re totally comfortable for yoga and everyday active wear as well as for running. VERDICT Simple design, great looks, comfort and value. ICEBREAKER TRANQUIL TIGHTS 215g (small) icebreaker.com £100 Made with a mixture of durable polyamide, super-fine, responsibly-sourced Merino wool for comfort and Lycra for stretch, these longer-length, midweight tights are soft and cosy with a looped terry lining, perfect for colder weather running or as a baselayer. The high waistband is comfy and adjustable with a small integrated pocket. VERDICT Cosy cold weather running…

This year celebrates 70 years since the passing of the National Parks and Access to the Countryside Act of 1949, which paved the way for the freedom of the trails and fells we all enjoy today. Britain’s National Parks are home to some of the great running challenges, from the classic rounds of the Lake District and Snowdonia to the National Trails of the Pennine and South Downs Ways. But this issue we’re heading to the country’s less trodden tracks and forgotten ranges; to the precious pockets of wild designated as Areas of Outstanding Natural Beauty and Sites of Special Scientific Interest. We’ll let you into some of wild Britain’s best-kept running secrets, including the Surrey Hills and the Shropshire Hills, the hidden hills of the Lincolnshire Wolds, the rolling Clwydians,…

DISTANCE ASCENT DIFFICULTY The Surrey Hills serves up everything you could wish for; stony tracks, peppered with tree roots and sometimes a bit of mud, lead you through both woodland and picturesque villages. This circular route takes you to Leith Hill – the top of the tower is the highest point in Surrey – as well as Holmbury Hill which does not fall much shorter in height. The two viewpoints have stunning and uninterrupted southerly views across to the South Downs. If you are lucky you can spot the sea through Shoreham Gap – don’t forget though to turn around and look north-east where, on a bright day, you can see London’s skyscrapers glistening in the distance. You are also spoilt for refuelling points. Grab refreshments at Leith Hill Tower,…

GET THERE Church Stretton train station is about 1km away from the National Trust Carding Mill Valley, the start of both routes. EAT HERE The National Trust café in Carding Mill Valley at the start of the routes serves a good range of food and drinks. The Housmans restaurant in Church Stretton is a good evening option (housmans bar.co.uk ). SLEEP HERE Small Batch Caravan & Camping site in Little Stretton (smallbatch-camping. co.uk) is handy for both routes and fairly easy to get to from the station. Brow Farm campsite (browfarmcampsite. co.uk) at Ratlinghope is also good and is on both routes. Slightly further away but highly recommended is Timberstone B&B near Ludlow timberstoneludlow. co.uk…

DISTANCE ASCENT DIFFICULTY Lying within Cumbria yet set apart from the better-known Lake District, the peaceful summit of Cold Fell is the most northerly of the Pennines, standing at 621 metres above sea level. While this is a great area for trail and fell running, you don’t see many people – it’s bleak, barren and intimidating but that is the beauty of it. Starting in Talkin village, this run follows the main track up the side of the fell, continuing past a derelict shepherd’s hut and a row of old miners’ houses. The path steepens as you approach the signposted Bruthwaite viewpoint, from where you can see the summit of Cold Fell in the distance. The path is mainly sheep tracks at this point, following these until you reach the…

DISTANCE ASCENT DIFFICULTY The Rob Roy Way is one of Scotland’s Great Trails, created to follow in the tracks of notorious outlaw Rob Roy MacGregor who roamed the area in the 17th and 18th centuries. Nowadays it’s a 124-151km (depending on route choice) trail from Drymen to Pitlochry. Most walkers take around seven days to complete the trek, but as a runner with the ability to cover more ground per day it’s a great fastpacking challenge. Whether you want to take it on in an epic one or two-day push or have a slower adventure with time to explore some of the summits, lochs and towns the trail passes, you’ll find diverse and engaging scenery and very runnable terrain. Wild camp for the full fastpacking experience or enjoy the luxury…

One minute it’s 12pm and you’re on your own in the Alps waiting for the UTMB runners; the next it’s midnight and you bump into former editor Claire. Running in the Welsh mountains researching forest workouts can be hot work. As ever, photographer Bob has all the great jobs, heading to the Peak District for a memorable day of ‘working’ in the sunshine. It’s been an action- packed month online, which included an amazing adventure at sunrise in the Pyrenees. Alecsa Stewart ran in Kilian’s footsteps in his village and also at this year’s UTMB. Great job!…