Innholdsfortegnelse for February - March 2020 i Trail Running

Spice it up Variety is the spice of life and also the key to boosting performance. A recent review published in Sports Medicine, of more than 8000 articles, compared the results of continuous training versus interval training. The researchers found that, overall, continuous was a better method to reduce the oxygen cost of running. However, it also reported that intervals effected a further improvement. Vital vit Boost your vitamin D if you want to get faster. That’s the conclusion from the results of research published recently in the European Journal of Preventive Cardiology. Scientists in Virginia analysed 1995 people and reported that those who had higher levels of the vitamin tended to have the best VO2 max, a key factor in running performance. Be more hardcore Improving core stability took…

Just one run a week is enough to cut the risk of an early death by 27%, a study published last autumn in the British Journal of Sports Medicine found. A review of 14 studies by Victoria University in Melbourne tracked the lifestyles of more than 230,000 individuals from the age of five and a half up to 35. The scientists concluded: “Running participation is associated with a significantly lower risk of all-cause, cardiovascular and cancer mortality, compared with no running. Any amount of running, even just once a week, is better than no running.”…

DRIED FRUIT Dried fruit like raisins, dates and apricots has lost almost all its water content, therefore the sugar and calorie content is condensed. This makes it much easier to pack in plenty of calories in a short space of time. That could be good news if you need to take on some fuel just before or during a run. FRESH FRUIT Fruits are a great source of carbs, which is important for runners. They’re packed with vitamins, minerals, antioxidants and help fight diseases. Low in fat, fruits are full of dietary fibre and can even help ward off the signs of ageing. VERDICT Fresh fruit is normally the healthier choice, but the dried variety can come in handy when we need calories quickly, and is also easy to carry,…

The adventurer and author ran 2352 miles from The Shetland Islands to London, all in bare feet. Congratulations. How was it? The most amazing journey, by far the hardest thing I’ve ever done. But I met so many wonderful people and got the chance to explore some beautiful pockets of Britain. Was it harder than you imagined? Definitely. The first two weeks were such a shock. My feet were killing me, my body was exhausted, I was sleeping 12 hours a night and I thought, ‘have I gone too far this time?’ But after a month, the body and feet settled into it. That’s when I thought carrying on might be possible. Was there a lowest moment? At around 1000 miles, I got an infected foot cut. It blew up…

Rosie Swale Pope MBE, the 73-year-old British adventurer has arrived in Turkey, on her run from the UK to Nepal. She set off in 2018 and hopes to become the first person to run over 6000 miles unsupported from the UK to Kathmandu, raising money to supports remote communities in Nepal. Despite a bad fall which cut and bruised her nose (“My own clumsy fault”) and her shoes being stolen, Rosie is in amazing spirits. “I want to share my story with the world,” she tweeted. “Anyone can make a difference, and a small amount of kindness can go a long way.” • Track Rosie live at rosieruns.co.uk…

Brendan Townsend has broken the men’s record for the Abraham’s Tea Round record, completing the 30-mile, 10-fell challenge in five hours, 30 minutes and four seconds. James Harris’s previous men’s record was 5:41. Paul Wilson has become the first person known to have completed the Puddle Buckley Round in Snowdonia. The 16 summits, four swims, 46 miles and 15,700ft of ascent was completed in 21 hours and 58 minutes – solo and on sight. Despite injury set-backs and sleep deprivation, six women have run the length of the Outer Hebrides in a new record time. The group ran 156 miles from Vatersay to Lewis following the Hebridean Way, crossing 10 islands, six causeways and taking two ferries, in four days, seven hours and 28 minutes. Dan Summers has completed a…

26% Yes 74% No I am going to finally commit properly to my running plan. Susan Lowry I make a plan not resolutions. I look at the races I have booked, look at if there are any I want to book and then plan the training, etc. It's all about the plan! Neil McKie Daily goals. Who has time to wait all year? @ncseidel This sounds horrible but I think they’re for the weak-willed. I don’t know many people who make them and stick to them. If I make a ‘life change’ I tend to just get on with it rather than wait for the calendar to tell me when to move! Steff Harries New PB for half marathon is the main one. Simona Scavo Pointless, no one sticks to…

MONTANE Innovative, lightweight, breathable clothing for endurance sports and activities in extreme environments. montane.co.uk SILVA Best known among runners for its headtorches, Silva has designed and produced gear for over 85 years. silva.se ORDNANCE SURVEY OS creates, maintains and distributes detailed location information for Great Britain. Its app is a must-have. ordnancesurvey.co.uk SPORTSSHOES.COM The UK’s No1 online retailer for running, trail and hiking kit. It stocks the widest trail range the UK has to offer. sportsshoes.com LA SPORTIVA Renowned for its mountain footwear, in fact La Sportiva is equally successful as a running shoe brand. lasportiva.com FORESTRY ENGLAND Looks after more land and more trees than any other organisation in the country, shaping landscapes for people. forestryengland.uk Join our 2020 campaign and visit: www.run1000miles.co.uk…

Jen puts her successes down to consistency of training. “It doesn’t matter if I’m not doing particularly long runs,” she says. “During the week, a lot of my runs will be three, four, five miles, but if I’m doing that consistently and sometimes twice a day then I can get the miles in. Then I’ll do one long run at the weekend, maybe around Edale.” She also does a 10-minute strength and conditioning workout each day. “I feel that helps me in the long races as I feel I don’t have any pain in my hips; it all tends to be pretty pain-free,” she adds.…

John Brewer is a professor of sports science and has long been a passionate trail runner. He has completed more London Marathons than he’s had hot dinners, often accompanying A-list celebrities on their 26.2-mile journeys around the streets of London. He is also the author of several endurance-based running books. Sarah Rowell can rightly claim to be one of Britain’s finest mountain, trail and fell runners. She also clocked a UK record for the marathon in the 1980s and ran in the 1984 Olympics. Dr Rowell sits on the board for world trail running events and was at the first ever world champs in Argentina recently.…

SCOTT JUREK Scott Jurek’s memoir Eat & Run made him a New York Times-bestselling author. We were lucky enough to meet him in a café in Boulder, Colorado – read Trail Running’s  exclusive interview on p56. Scott Jurek has won nearly all of ultra-running’s elite trail and road events. But bigger than all of this is his passion for a plant based diet. It’s actually what he credits for his endurance, recovery and consistent 20-year racing career, and he believes anyone can run an ultra and access their body’s innate capacity to heal. Scott writes on his website, scottjurek. com: “For any vegan who worries that nothing will ever replace the taste or texture of a juicy beef patty, consider the lentil burger. It might not matter so much that…

From book launches to TV investigations, we’re never very far from heated debate on sports nutrition. As you’ll read on page 18, the much loved by trail runners and highly acclaimed nutritionist Anita Bean has a new book out looking at 30-minute vegetarian meals for runners, while Netflix has a fascinating documentary, The Game Changers, talking about a vegan lifestyle for performance. One thing is for sure, all of it has you talking! Here’s a few comments from our Facebook forums. Feel free to log-in and join the debate! BEAN COVERS IT ALL As a pescatarian, I try to ensure my diet is balanced and contains sufficient protein. Keeping a record on MyFitnessPal helps. We’ve a few vegetarian/vegan cookery books but they don’t mention the calorie/ protein content in each…

Each of us, no matter how fast or how far we run, is bound by one guiding force: the desire to improve. Whether that means a PB, a new distance achieved, higher weekly mileages ticked off... The scope is vast. So, no matter what your reason for wanting to better your performances, we’ve delved into the world of ‘mixing it up’, so give you some training sessions to drop into your weekly schedule. Adding one or two of these to your plan, among the regular easy runs, is guaranteed to have you firing on all cylinders by the time the clocks go forward. Whether you’re running up mountains or hunting for a parkrun PB. Regular running Sessions don’t have to be fully scheduled affairs. Sometimes just getting out the door…

If you don’t live somewhere like the Lakes or Peak District, that doesn’t mean you can’t power up the hills and beat those who train in the mountains. Here are Damian Gielty’s tips for improving on the ascents if you live on the flat. IMPROVE FLAT SPEED “Remember, the person who runs quickest will win the race, regardless of the terrain or distance. Work on improving running form and rhythm through fast, flat runs, track sessions, and dynamic movement drills. Impact with the ground has a bit of a bad reputation in the running world, but I like to do a lot of plyometrics and I see ground contact, particularly in uphill running, as a positive. Imagine a bouncy ball! The harder you hit the ground, the faster it goes…

BLUESIGN A complete system for sustainable textile production, eliminating harmful substances and setting and controlling standards for an environmentally friendly and safe production throughout the manufacturing process. FAIR WEAR FOUNDATION Works with brands within the textile industry to ensure fair pay and conditions for workers. RECYCLED Polyester or Nylon (polyamide) fabrics made entirely or partly from recycled content, often waste from manufacture, recycled clothing or post-consumer plastics such as bottles or fishing nets. PFC-FREE Products free from per- or poly-fluorinated chemicals. These are persistent toxic chemicals that accumulate both in the environment and in the bodies of humans and other animals. SOIL ASSOCIATION ORGANIC/GLOBAL ORGANIC TEXTILE STANDARD (GOTS) Certifies products have been produced organically and adhering to strict environmental and social standards. B CORP Certified to meet rigorous standards of…

The foot is an incredibly complex part of the body and deserves more attention than it gets, especially from runners. The mechanics of the feet are extremely intricate, so they need to be well maintained and looked after to ensure they are in optimum condition for the best performance. As a runner, your podiatrist can be your best friend! Trail running can put a huge strain on the feet as it involves crossing many types of terrain, which is often uneven and has steep gradients. When going downhill, runners tend to lean on the forefoot, and this can place a huge amount of pressure in that area, leading to all sorts of lesser toe problems, such as friction corns and blisters, which can be very painful. Walking on downward slopes…

ASICS GEL-FUJITRABUCO 7 £114.99 & £124.99 (GTX version) This shoe is made for ultra and long distance trail runners, specifically designed to soak up the big miles. It’s built for comfort and cushioning and that’s exactly what it gives you. I particularly like the lacing system, which is similar in design to a Salomon shoe and includes a pocket at the top of the tongue to store the laces after they’ve been tied. HOKA ONE ONE TORRENT £104.99 This is a trail shoe with unrivalled cushioning and bounce – something that Hoka shoes renowned for. The foam sole gives an enormous amount of energy return and they are noticeable different to wear than all other comparable models. This shoe brings pleasure to running long miles and they can quite literally…

1 LULWORTH COVE, DORSET 19k of Jurassic Coast running 2 BEACHY HEAD, EAST SUSSEX Testing south coast loop takes in awesome clifftop views 3 COUGHTON COURT, WARKS Fairly flat rural retreat that’s ideal for beginners 4 BENINGBROUGH, NORTH YORKSHIRE See? Yorkshire is flat in places... 5 WAIN STONES, NORTH YORK MOORS Test yourself in the Cleveland Hills 6 CUMBRIAN TRAVERSE, LAKE DISTRICT 21 Lakeland peaks in one run. Yes, it’s a challenging one 7 CEREDIGION COASTAL PATH, ABERYSTWYTH Ups and downs beside the historic Welsh seaside town 8 CHATELHERAULT, GLASGOW Time to escape the city 9 FALLS OF GLOMACH, ROSS Achievable Highland canter 10 BALMACARA, KYLE Idyllic 13k in a country park…

DISTANCE ASCENT DIFFICULTY This run starts outside the Tudor mansion at Coughton Court, then takes you off the beaten track, exploring the countryside linking the estate with the historic market town of Alcester. Hopping over bridges and dodging through kissing gates, the route takes you across open farmland with a good climb to reach the main viewpoint overlooking the area. There’s a great variety of terrain and points of interest to discover along the way, including the opportunity to stop and climb inside Kinwarton Dovecote, a rare surviving example of a 14th-century dovecote. The route then links up with the Arden Way, taking you past a private venture to re-plant the Forest of Arden before returning to the peaceful gardens and well-earned refreshments at Coughton Court. ■ Ali Brown, runner…

DISTANCE ASCENT DIFFICULTY Demanding good mountain and navigation skills, the Cumbrian Traverse follows a south to north, high-level traverse of 21 Lakeland peaks. Starting at Broughton Mills in Dunnerdale and finishing at the Moot Hall in Keswick, the 49km route winds its way through the central fells with over 3400 metres of ascent. Devised by Sue and Dick Courchee, and first run in 2005, it is intended as an informal run without time limits and offers a great introduction to the bigger running challenges to be found in the Lake District. A note on route choice: At about 28km, reaching the summit of Great End, the original route descends The Band, a difficult and potentially dangerous descent. The recommended alternative, as mapped, takes a slightly longer but safer and less…

WEEKEND AWAY DISTANCE ASCENT DIFFICULTY The Allt a’ Ghlomaich river follows the spectacular Gleann Gaorsaic gorge through the rocky hills of the north-west Highlands. Reaching the Falls of Glomach it drops an impressive 113 metres (370 feet) in a single step, filling the air all around with its mighty thunder and spray. This adventurous out-and-back route is the most straightforward way to visit this remote and beautiful place, only accessible on foot. Taking you alongside a series of fast-flowing rivers and waterfalls, it winds through spectacular scenery with glorious Highland views and good, runnable trails throughout. For those with good navigation and mountain running skills the route continues enjoyably, but with greater difficulty, following Gleann Gaorsaic up to reach Loch na Leitreach to the north. The area around the falls…

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 2020 issue of TR. 7 MAKE 2020 YOUR FITTEST YEAR EVER! The most important thing is to get out there, run, and have a great time!…

Blame our ancestors, but starting out on something as challenging as running 1000 miles in 2020 can appear to be overwhelming. That’s because the primitive brain was wired for our ancestors and their survival, which meant its main focus was to conserve energy, seek pleasure, and avoid pain, with the intent of immediate gratification. Your primitive brain – still active today – will argue with you because your goal takes you out of the comfort zone, out of the cozy cave, and into the unknown. The brain will immediately start protesting with thoughts like: “This sounds painful, it’s a waste of energy, better to play it safe, no way, what if I fail?” The good news, though, is that the executive part of your brain is more than ready to…

‘Running, for me, is not just about me. It’s about the landscape and how I connect to it. I don't obsess over training stats; I just do it because I love it’ You may or may not be a fan of Doctor Who, but even if not, you’re probably aware of the programme’s USP: the lead actor changes. They call it regeneration. Any time the Doctor encounters a final and fatal situation (such as the actor wanting to leave), he/she erupts in a fireball and literally becomes a new person. The essential Doctorishness remains – bravery, intelligence, wit, eccentricity – but everything else morphs. That’s me with trail running. I am genuinely, in almost every strand of my life, a new person. I started running two years ago, at the…

Running a route that has a name tends to inspire me. My longest run of 2019 was along the Nene Way. It doesn’t quite have the same ring to it as the Pennine Way, Appalachian Trail or Offah’s Dyke, but when you live in a city which is not known for its trail running, discovering the Nene Way last spring made for one of my most memorable runs of 2019. Of the out-and-back 21 miles at least 80% must have been off road. It was mainly new terrain to me, too, roughly following the river Nene out of the pancake-flat city of Peterborough and into rolling Northamptonshire countryside. Throw in the tourist steam train to race along part of the route and it had all the ingredients for a long…

For me, running can be about far more than simply ticking off the miles. At the risk of sounding a little pompous, it sometimes feels meditative... therapeutic, even. I don't think I'm alone in feeling this way, either. One of my personal highlights of 2019 (on the way to falling short of my 1000-mile target by just 46 miles) was one such run. Early morning, second week of January: the air was frigid but the previous night wasn’t cold enough to leave a frost, so the rolling hills behind my house were more damp than crisp. In fact, they were positively marshy at their extremities. Picking my way around their perimeters, focussing the mind on little more than fresh crop and rabbit-hole avoidance, my only thoughts were of the physical…

Ultimately, kit can be very particular to your specific needs as a runner – a multi-day mountain racer will require very different kit to a treadmill runner in the gym. But there are a few bits that will be versatile and cover a lot of bases, making them a worthy investment. Here are our ‘must-buys’ to build your armoury of running clothing. 1 TECHNICAL T-SHIRT AND LONG-SLEEVED TOP Lightweight and breathable, cool in the heat, warm under layers; great for summer, winter, autumn and spring. 2 RUNNING SHORTS Box-cut or split-cut, 7in or short? It’s up to you! Features to look for are lightweight materials; a brief-style lining for security and comfort, and pockets for a key and a phone. 3 JACKET A light jacket with some…

CLAIRE MAXTED Always in overdrive, Claire has some amazing goals for you on p28 SEAN MCFARLANE You’ve read about it, but who’s been to Loch Ness? It’s a must-visit, p34 JEN SCOTNEY Learning to love hills is half of what trail running is all about. See p40 BILLY WHITE Great runners, amazing recipes. The perfect combo appears on p46 LIAM DEE Our sub-4 minute miler on the team explores key workouts on p64 TIFFANY SAIBIL This super mum ran 1000 miles while expecting! Here’s how, p70 /trailrunningmag @trailrunningmag tr@bauermedia.co.uk…

What? Scientists reviewed papers involving more than 10,000 subjects’ genetics, of which nearly 3000 were marathon runners. Why? They were trying to identify gene phenotypes which could predict elite marathoning talent. How? The experts at Kingston University London concluded: “Predicting future marathon success based on genomic data is premature due to the lack of replicated studies.” It recommended more research into the numerous and complex genetic factors involved. 40% The percentage of people who continue to run through injury, according to a study of 312 runners for Physical Therapy in Sport.…

We all know that running on the trails is great for your physical and mental health – and now another new scientific paper has added to the evidence. Scientists at the University of Exeter, in an article published in Scientific Reports, found that people who spend at least two hours per week outdoors are much more likely to self-report good physical and psychological well-being. Based on a survey of 20,000 people in England, the results showed it didn’t matter if those 120 minutes in the fresh air were spread throughout the week or came all in one go.…

Cumbria’s Joe Dugdale won the junior World Mountain Running Championships‚ to go with his European crown won in July. The 19-year-old’s latest triumph in Argentina also led the GB junior men to team gold. “I’ll look back on this with pride for my whole life,” said Joe. “It’s a dream come true.” In the junior women’s race, Eden O’Dea finished 14th for GB, with compatriot Eve Pannone just behind in 16th. In the senior women’s race, Team GB bagged a bronze medal, thanks to Philippa Williams’ third, Emmie Collinge’s 9th place and Sarah Tunstall’s 19th. Ireland’s Sarah McCormack, World Cup champion, was 12th. In the senior men’s race Andrew Douglas placed 7th after a fall at a river crossing, Jacob Adkin placed 8th, with Joe Steward 27th. In the Long…

BOOK IT! The first Youth Mountain Running Festival, for 18-25-yearolds takes place in the Lake District on September 4-6, 2020. It includes races and skills sessions. ymrfest.com WATCH IT! GB ultra runners Dan Lawson and Robbie Britton set a new FKT for the 650km Jordan Trail last year. Watch Lost Dogs and Englishmen at vimeo. com/375864010 READ IT! Lonely Planet’s Epic Runs of the World is a collection of essays which includes 50 of the globe’s best running routes, and some captivating photographs. amazon.co.uk LEARN IT! Mountain Run’s popular Ultra Trail Running Skills Weekend returns to the Lake District on March 13-15, with insight from Beth Pascall, Damian Hall, yoga, navigation skills and more. Info at mountainrun.co.uk WATCH IT! Watch WRATH, the directors’ cut of Beth Pascall and Damian Hall’s…

In an ever-changing nutrition world in which we’re bombarded with news of trends, fads, new discoveries and super foods that promise to propel you faster and further along the trail than ever before, it’s hugely refreshing to listen to nutritionist Anita Bean say, “My USP is cutting through the jargon and translating science into clear and accessible messages.” She has a big following among runners for this easy to understand approach, so it is exciting to see she has a new book, Vegetarian Meals in 30 Minutes. As you’d expect from someone with such a passion for running, it’s a cookbook and sports nutrition guide rolled into one. “I’m a life-long vegetarian,” she explains as we chat about nutrition trends. “I can see we are generally moving away from meat,”…

Five million feet, 1.6 million metres, 8000 furlongs, 900,000 strides. However you look at it, 1000 miles is a long way. But thousands of you did it in 2019 and we’re inviting new readers to sign up to this free, possibly life-changing challenge over the next year. As you will see from our special #Run1000Miles supplement in this issue, the benefits are enormous and easily outweigh the effort. If you’re not already running that far, you’ll grow fitter, feel happier and have the support of a massive community. And for those already used to hitting four figures in a year, you can reap the rewards of committing to a goal and being part of a motivational Facebook group of likeminded runners. Either way, you’ll receive advice, inspiration and training tips…

1 SIGN UP ONLINE Visit run1000miles.co.uk to register. We’ve also designed 2020 #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 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…

ACCOMMODATION The website (lochness-360.com) has several options. We stayed at the Loch Ness Inn in Drumnadrochit, the Lovat in Fort Augustus and the hotel at Whitebridge, and were impressed by them all. Each had drink, eat and sleep facilities. Unsurprisingly, Inverness has a wide range of places to stay. GETTING THERE Like so many Highland routes, the A9 is the usual road to take. There are good train options to Inverness as well (scotrail.co.uk). There’s a train station in Fort William, too, with bus service from there to Fort Augustus. Or, if you’re feeling ambitious, the Great Glen Way is an off-road track linking the two towns. ALTERNATIVE RUNS The obvious shorter alternative would be to pick one side of the loch and go from Inverness to Fort Augustus, or…

The underrepresentation of women in ultra-trail races has frequently been noted, but here at Trail Running, we’re hoping that the exploits of runners such as Jen Scotney could one day help the tide to turn. Compared to races over such distances as 10k, where the men’s and women’s entries are roughly equal, beyond marathon distance it’s a different story. “At some of the races I’ve competed in, women have only made up only about 10% of the field, and that really is low,” Jen says. Many reasons for the disparity have been put forward. Jen has her own theories to add to the debate. “I think, anecdotally, especially among the women I know, it’s caused by a lack of time to train,” she explains. “Maybe they’ve got more of the…

BILLY WHITE His new book Eat, Run, Enjoy has been nominated in the Gourmand World Cookbook Awards 2019. A passionate trail runner, Billy is currently also the head chef at the restaurant at Rosendals Trädgård, Stockholm. billywhite-chef.com As soon as the embryo of this book was formed, the very first place I thought to visit was the Lake District, the spiritual home of fell running – straight up, straight down, no frills or goodie bags, just real racing in the hills. In this small part of the world, the simple act of moving quickly across rugged land is still prized, and it’s a place close to my heart. I was to meet with Ricky Lightfoot, a Lakeland local and international mountain runner. I have spent a lot of time in…

Yes, high protein diets can be achieved by consuming chicken, salmon, milk, eggs and yoghurt. However, a smarter and more efficient way of guaranteeing consumption of adequate quality protein is by investing in a premium protein supplement. For those who follow a plant-based diet, or want to reduce the amount of animal products they consume, USN 100% Plant Protein is a great alternative, with protein sourced from pea, rice and hemp. Typically, plant-based proteins taste earthy or have underlying tones of peas, yet USN have battled that issue with three great tasting flavours where you’d be challenged to find a better tasting vegan protein. Protein powders are versatile in that you can add them to oats for flavour and a protein hit, a simple shake to which you could add…

OUR EXPERTS We use in-house and independent experts with sports and exercise backgrounds and many years of trail-kit testing under their belts so you can trust our kit reviews. LIAM DEE Sub-four-minute mile runner Liam has selected the best hi-viz kit, and put shoes through their paces, p86. HEENA PATEL How do you get the best from your shoes? Ensure you’ve healthy feet. See p88. heenapatelpodiatry.com JEN AND SIM BENSON Want to buy gear that gives something back to the planet? You’ll need Jen and Sim’s ethical kit guide, p82. BEN MOUNSEY Top fell runner recommends some of the best trail running shoes, p91. sportsshoes.com Be safe, be seen Love it or hate it, the winter brings with it prolonged darkness that seems to begin earlier each year. Inevitably, this…

ARC’TERYX NORVAN SL INSULATED HOODY 235g (S) arcteryx.com £350 An innovative jacket that combines a Gore-Tex Shakedry outer with warm but lightweight insulation, great for really cold, wet weather and perfect for pre- and post-race protection. Yes, it is expensive, but if you’re after a single garment that will keep you properly warm and dry, it fulfills that brief brilliantly. VERDICT Light, warm, protective and waterproof. It does it all. ON RUNNING WATERPROOF ANORAK 195g (S) on-running.com £320 At first glance, this stylish, well-featured smock appears extortionately expensive. But, while it certainly isn’t cheap, it is an absolute joy to run in. The fabric is protective yet soft and rustle-free and the cut is perfect, while a deep zip and vents mean it’s extremely breathable. Superbly comfortable for a waterproof…

SPIBELT ORIGINAL RUNNING BELT £24.99 Used by Paul Halford Used for 4 years When a rucksack or bumbag are too big for the task, I’ll use this ultralight, minimalist 'running belt' which can carry a surprising amount due to its stretchy material. Despite weighing very little, it will hold most phones with room to spare for keys, loose change, payment cards or energy gels. An annoying amount of jackets don’t have pockets these days so it’s sometimes invaluable just to carry a key. What I like most is how unburdensome it is to wear and, most importantly, it’s bounce-free. I don’t need to use it very often, but I’d struggle to be without it. TIMEX IRONMAN 10LAP £42.99 Used by Liam Dee Used for too long to remember No waiting…

DISTANCE ASCENT DIFFICULTY With the Jurassic Coast UNESCO World Heritage Site as a backdrop, this run is as stunning as it is unique. Starting and finishing in Lulworth Cove, itself worthy of a trip alone, the route circles the crescent beach and then heads across some MoD tank ranges. While adding a bit of excitement, this area is checked weekly for unexploded ordnance and is therefore safe to cross, but keep within the yellow pipe markers and try to time your run for the weekend to avoid possible military restrictions. After one big climb the route turns inland, looping back towards Lulworth Cove before you head out on the longer westerly loop. Towards the end of the run you’ll pass the iconic rocky archway at Durdle Door – don’t forget…

DISTANCE ASCENT DIFFICULTY Newton-on-Ouse is a beautiful village just north of York with lots to explore in the woods, river paths and grounds surrounding the National Trust’s Beningbrough Hall – a perfect place to escape from the city for an after-work run. Right from the start, outside The Blacksmiths Arms, the views across the river and along the beautiful tree-lined banks are outstanding. As you wind your way through the trees, the gardens towards Beningbrough Hall appear on the left and open up further as you continue in a roughly anticlockwise direction around to the front of the house. This is a short but enjoyable off-road trail with the opportunity for a nice cool pint at the end – get out there and give it a try! ■ Dave Grainger,…

DISTANCE ASCENT DIFFICULTY This tough, hilly run along the Ceredigion Coastal Path starts at Aberystwyth train station and leaves the town over Constitution Hill before following the coast to the seaside village of Borth. Return the same way but finish along Aberystwyth’s seafront promenade and past the castle. Aside from a short stretch of relief when passing through the holiday village of Clarach, there’s very little flat terrain involved and some serious climbing, including steps, footbridges and rocky terrain. On a clear day, the views of the Welsh coast, both north and south, are spectacular. On a wet and windy day, the exposed nature of the footpath brings quite different challenges. This run can be extended in either direction and lengthened as much as one desires, thanks to the wonderful…

DISTANCE ASCENT DIFFICULTY Lochalsh is one of many rugged, coastal peninsulas in the Wester Ross area of north-west Scotland. Many visitors pass through on their way to Skye via the Skye Bridge, but if you have time to stop and explore there’s a wealth of fascinating history, beautiful scenery and great running waiting to be discovered. The Balmacara Estate is a traditional Highland crofting estate, and the pretty village at its centre is surrounded by rocky, wooded hills and peaceful lochs. A network of trails and forest roads, including some waymarked routes, offers great running with plenty to see along the way, from the spectacular views across to Skye to the picturesque village at Plockton, with its castle and palm tree-lined front along the shores of Loch Carron. This enjoyable…

HAMSTERLEY FOREST, BISHOP AUCKLAND Give orienteering and map reading a go here. The aim for everyone is to navigate between control points marked on an orienteering map. If you are a little more competitive, the real challenge is to complete the course in the quickest time. KEW WOODS, SOUTHPORT We’re big fans of Parkruns, especially when they’re off-road like this one. But if you’re not the competitive type, there are also several measured, marked routes to enjoy. SHERWOOD PINES, NOTTINGHAM A location packed with history – Robin Hood and all that – and also a great 5km marked running trail. The circular route will take you through a mixture of pine and broadleaf trees across Sherwood Pines. It mostly follows forest trails and is relatively soft underfoot. Perfect for a…

MONTANE  Innovative, lightweight, breathable clothing for endurance sports and activities in extreme environments. montane.co.uk SILVA  Best known among runners for its headtorches, Silva has designed and produced gear for over 85 years. silva.se SPORTSSHOES.COM The UK’s No1 online retailer for running, trail and hiking kit. It stocks the widest trail range the UK has to offer. sportsshoes.com LA SPORTIVA Renowned for its mountain footwear, in fact La Sportiva is equally successful as a running shoe brand. lasportiva.com ORDNANCE SURVEY OS creates, maintains and distributes detailed location information for Great Britain. Its app is a must-have. ordnancesurvey.co.uk FORESTRY ENGLAND Looks after more land and more trees than any other organisation in the country, shaping landscapes for people. forestryengland.uk…

So, you’ve physically, or at the very least mentally, signed up to #run1000miles in 2020, which makes this the perfect opportunity to kick back and think it through for a second or two. Trust me, you’ll need a plan. In theory it’s simple enough – you have to run 2.7 miles each and every day for the next 365 and you’ll achieve it. That, I guess, is a plan, but at the risk of sounding a little negative in the first week of the year, it needs a little work. Having achieved that magical number for pretty much most of the past 20 or perhaps even 30 years I can report you will not, I repeat will not, run 2.7 miles every day. You will have a holiday, a wedding,…

I’ve had some cracking runs in the past 12 months, thanks to finally taking the plunge and entering some races. The Kent Spring Half Marathon and the White Peak Trail Run were especially fantastic and I’d thoroughly recommend both events. But the most unusual one was the LincsBOX race in autumn. It’s a hilly 10k race in September held around the villages of Belchford and Oxcombe in the Lincolnshire Wolds (B-OX, get it?), and it’s a very clever idea from the local farming community. As soon as their fields are clear of the harvest, they hold the race, meaning it takes place on rubbly, stubbly field-edges that aren’t normally open to the public. And because it’s held on private land, they don’t circulate a map. Not in advance, not even…

Is the physiotherapy profession about to give cryotherapy the cold shoulder? It was reported that the UK’s Chartered Society of Physiotherapy was advising professionals not to recommend icing injuries and bruising. This followed news that the physician who pioneered ‘RICE’ treatment (Rest, Ice, Compression and Elevation) now believed ice could do more harm than good. However, it turns out that wasn’t official advice. Nick Worth, national lead clinician for Ascenti, a leading provider of physiotherapy and selected clinical outsourcing, told TR: “With regard to ice, the advice hasn’t substantially changed… Use ice in short durations (around five minutes) to help with reducing the pain and then get the injury moving gently and safely. Just be clear why you are using the ice and what you want it to achieve.”…

Injuries to the knee have been found to be second only to the calf when it comes to runners’ complaints. Particularly problematic is patellofemoral pain, better known as ‘runner’s knee’. Experts at the University of Salford recently reported that a 10% increase in step rate improved running kinematics and could therefore alleviate the problem. This was noted at both four weeks and three months into gait retraining. In a separate development, an assistant professor at the University of Montana’s Physical Therapy and Rehabilitation Sciences wrote that exercise rehab was better for runner’s knee than electrical stimulation, lumbar manipulations, ultrasound or dry needling.…

Angela Wilson has broken the women’s record for the increasingly popular Abraham’s Tea Round. The Lake District challenge requires fell runners to tick off the 10 tops visible from Abraham’s Café on the upper floor of the George Fisher outdoor shop, Keswick. she ran the 30 miles and 12,000ft of ascent in eight hours, 31 minutes. “It wasn’t about a record attempt,” she told Trail Running. “It was always about a day out on the fells for me. And I hadn’t really prepared for it. I recovered well from my Bob Graham in June and have just kept running. It was a perfect winter running day: frosty, clear, a bit slippy under foot at times. We timed summiting Robinson perfectly with the sunrise (I have a healthy obsession with sunsets…

When Olympic middle-distance runner Nick Symmonds was growing up in the Rocky Mountains, running meant trail running. And even though the 36-year-old has been retired a few years, keeping fit in the winter generally means getting on to the trails. “We never called it trail running; we just called it running,” said the American, who was fifth in the race described as one of the greatest in history, the London 2012 800m final. “I’d put most of my miles in on trails and I always kept that mentality. When autumn rolls around I tend to naturally put more time on the trails, less track time, less road time. In the autumn and winter I’m generally logging 90% of my miles on off-road terrain.” During his career, Symmonds, whose personal best…

Over the next 10 pages, you’ll discover some amazing recipes, meet some incredible chefs and learn a little more about nutrition from some of the world’s greatest experts. And, like any good menu, there are a selection of ideas and courses to explore. But to set the scene and perhaps help a little in this thorniest of subjects – diet, and what makes you run faster – we spoke to a couple of Britain’s finest exponents of that other vital ingredient in the world of trail running: sports science. “A runner’s body is similar to a car,” says Professor John Brewer. “If you refuel with the wrong type of fuel it won’t perform as well as it could do and may even break down completely. Essentially the body can choose…

DAVE SCOTT The six-time Ironman world champion’s career spans four decades. He first won the race in 1980, then returned 13 years later as a 40-year-old to finish second. These days the Hoka One One ambassador runs an online coaching business. davescottinc.com Dave Scott has an interesting take on what a runner should eat. Clearly, given most of his races took in excess of eight hours, what kind of food you use to fuel such epics is hugely important. So, it was fascinating to listen to him at a Sportsshoes.com-sponsored event in London recently chatting about how carbohydrates were not as important as most distance runners think. We needed to know more... Is low carb intake something you’ve ‘experimented’ on with yourself? Experimenting is an understatement! Throughout my athletic career…

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 offering guided fell runs. fellrunningguide.co.uk 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 DR CHAD ASPLUND Sports medicine physician at Mayo Clinic, a non-profit medical centre. mayoclinic.org PETER ANTONIO Nutritionist at University of Birmingham Sport & Fitness. sportandfitness. bham.ac.uk Q What are the best exercises for my abs? Thomas Adams, via email A The trunk is an often neglected area by runners, but working on this can boost your performance and help you to avoid injuries. Personal trainer Peter Antonio says: “Stability of the…

MEET THE EXPERT Damian Gielty is a champion skyrunner, born in Scotland but now based in the Netherlands. Following a path from professional footballer to elite trail runner, he’s mastered using his Flatland location to train for hills. Think of the location you’d imagine would be least effective as a training ground for skyracing and Damian Gielty lives there: Amsterdam. In a country famed for its flatness, the capital lies entirely between 25m below and 25m above sea level. Yet, despite having been based in Amsterdam for five years, the Scottish-born runner dominated the 2019 Skyrunner UK and Ireland Series, winning all three races he took part in. Ironically, it was around the time he was getting into skyrunning that he landed a job in the Netherlands. The school PE…

As trail runners with a passion for the great outdoors there can be few things more important than taking care of our planet and the people and wildlife we share it with. One of the biggest steps we can take in making sure the wild places we run through are still there for future generations to enjoy is through making good choices as consumers. The global clothing industry is big business, so our choices when it comes to buying our clothes, including our running kit, really can make a difference. Here is our top pick of performance gear that gives something back. VAUDE STRONE JACKET £130 160g (S) vaude.com A lightweight, hoodless jacket that’s perfect for running, cycling or stashing in a pack, the Strone jacket is great to wear…

INOV-8 X-TALON G235 235g (UK 8) inov-8.com  £140 Eleven years since the introduction of Inov-8's X-Talon, it's had an upgrade to include the firm's graphene-enhanced sole. This gives it some crazy grip on wet rocks, and the 8mm lugs scythe through deep mud. The lightweight nature of these shoes should give you the hint that they're ideal for racing. We'd confidently say you could make your fell racing debut in them, such is the way they dig in on muddy uphill runs and descents. There's a sizeable flex to the midsole, forcing you on to the forefoot for maximum propulsion, while the 6mm drop is unlikely to cause biomechanical concern for most runners. VERDICT Speed shoe that will soak up fell racing SALOMON S/LAB SPEED 2 265g (UK 8) salomon.com…

1 Firstly, visit a podiatrist for a foot health check-up and a full biomechanical assessment of the feet including any callus or corn removal. The assessment will also pick up on any potential problems in the ankles and knees. 2 Make sure you have properly fitted shoes fit for trail running. You should always buy shoes in person in order to be fitted by a professional. 3 Introduce a foot exercise regime before you go to bed. These can be gentle circular movements of the feet. Another great exercise is to roll a tennis ball or a bottle of water under the arch of the foot slowly. This can increase the strength of the muscles and ligaments around the midfoot. 4 After a run, rest from all activity and soak…

Planning, researching, writing and photographing great routes for Trail Running is a task we love. It’s a fantastic opportunity to share our best running discoveries with a group of people who share our passion for getting outside and exploring beautiful places. But we couldn’t do it alone. Every issue we’re incredibly privileged to have the help of the wonderful people who get in touch offering to share their favourite running routes with fellow readers. While we’ve run many trails in many places right across the UK, our experiences of these trails are, necessarily, limited to the conditions and the thoughts and feelings we have as we run them. That’s why contributors – from local experts and conservationists to running clubs and race organisers – are so important. To have these…

DISTANCE ASCENT DIFFICULTY This is a spectacular run that takes you across the springy grass above the iconic white chalk cliff tops at the southern end of the 100-mile South Downs Way. It follows winding trails through the lush woodland at Friston Forest, explores the open spaces of the Seven Sisters Country park, traces the banks of the meandering Cuckmere River and drops on to the shingle beach at Cuckmere Haven. This is a great route at any time of year, from summer when the 500 acres of open chalk grassland the area are alive with butterflies and wildflowers, to winter when the waves pummel the beaches and cliff bases far below. There are some intriguing archaeological discoveries to be made here, too, like Belle Tout Neolithic enclosure, just above…

DISTANCE ASCENT DIFFICULTY On the northwestern fringes of the North York Moors National Park lie the Cleveland Hills, home to the distinctive mini-mountain of Roseberry Topping and the 110-mile Cleveland Way National Trail. This run, suitable for most abilities, crosses the wilds of Cold Moor to reach the Cleveland Way, following it past the towering sandstone blocks of the Wain Stones, a popular rock climbing venue, and up to Urra Moor, the highest point in the North York Moors at 454 metres. There’s a final, long, enjoyable downhill stretch bringing you back from the wilds of the moors to the finish. ■ Jen & Sim Benson from Wild Running: Britain’s 200 greatest trail runs. wildrunning.net GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNING MAG.CO.UK/ROUTES In association with…

DISTANCE ASCENT DIFFICULTY Chatelherault Country Park is only 20 minutes by train from central Glasgow and a great place to escape the city to run on a great variety of trails. The huge house around which the park is set was built in the 18th century as a hunting lodge for the Duke of Hamilton; his much larger palace, which once stood at the opposite end of the drive, was demolished in 1927. Starting from the visitor centre, where there’s a café and great views to the ruins of Cadzow Castle, the route takes in a wide loop of the estate, following both wooded banks of the meandering River Avon. Chatelherault Station is a few minutes away from the start. ■ More information at: slleisureandculture.co.uk GET THIS ROUTE ON YOUR…

GET THERE Trains to Fort William, then the Scottish City Link coach towards Skye alighting on the A87 near Morvich for route 9 or opposite the campsite for Balmacara. Both routes then require an extra few km to the start. Route 10 can be started from the north of Lochalsh via train from Inverness to Plockton. EAT HERE The Kintail Lodge Hotel in Glensheil Bridge serves good food (kintaillodge hotel.co.uk ). Beth’s Coffee Shop in Balmacara Square is ideal to refuel before or after route 10 (see Facebook or call 01599 566758) SLEEP HERE The National Trust for Scotland has a couple of holiday cottages on the Balmacara estate (nts.org.uk/ Holidays). You could also stay at the Kintail Lodge Hotel 01599 511275. Camp at Reraig Caravan Site on the A87…

“Putting your running kit out ready the night before removes one excuse for not going for a run and serves as a reminder.” Martin Bedrock (#Run1000Miles participant) “I convince myself that I really need a pasty for lunch and run the six-mile round trip to the pasty shop.” Sharmy Blows (Facebook) “You need to think back to the very beginning and essence of why you started running in the first place. Why do you enjoy it, how far have you come, how do you feel after a run?” Adam Taylor (personal trainer) “I imagine being stuck in a dinner party listening to deluded political rants... instant kick in the butt out the door to train.” Meg Chatham (Twitter) “I organise the ‘Marcothon’, which involves running every day in December. So…