Innholdsfortegnelse for April - May 2020 i Trail Running

Knowing how far you’ll need to run to burn off that pizza could lead to significant reductions in calories consumed, scientists reported in the Journal of Epidemiology & Community Health after reviewing 15 studies. Of course, we’re all highly active, the chances are you don’t need to reduce your calorie intake. However, given the obesity epidemic, much debate was prompted when “physical activity calorie equivalent or expenditure” on food labelling was found to reduce consumption by as much 100 calories per meal.…

Non-runners have been known to excuse themselves by claiming the activity is bad for your knees. Indeed, even among the running community, it is joked that forty-somethings switch to cycling once their knees are knackered. However, results of a recent study by scientists in London and Basle, published in the British Medical Journal, suggests running may actually be good for the human body’s largest joint. Researchers performed MRI scans on middle-aged first-time marathoners before their four-month standardised training programme. Of the 71 subjects who completed their race, most showed signs of knee damage before they began training, even though they had no symptoms. The post-marathon scans revealed the regime had overall been good for the knees, with some damage repaired. “Perhaps regular running prevents medial compartment overload due to muscle…

Congrats! How did it play out? Thanks! It was a blast. Well, mostly. There were the usual groin-deep frozen bogs, some angry winds (which stole my map and a mitten), a decent amount of snow in places and quite a few big lumps. It was a classic British winter adventure. Just what I wanted. Was there any particular motivation behind a winter attempt, it is something you’d wanted to do for a while? I’ve fallen in love with the Paddy. It’s quirkier and trickier and perhaps a little bit less loved than the other big rounds, which makes me love it all the more. Partly by chance I just happen to have been in Snowdonia a lot in the last year or so. I already had the overall/summer record, was…

LISTEN TO IT! The Bob Graham Sounds Podcast charts the year of build-up it takes to tackle the BGR. It’s available to listen to on Apple and Spotify Podcasts. WATCH IT! Inside Kilian  Jornet is a new documentary following the all-conquering runner’s whirlwind 2018 world tour. It’s available to stream now on rakuten.tv GO TO IT! Run Fest Run on May 22-24, 2020 is the Glastonbury Festival of running. Expect races, celebrities, live music, camping and plenty of partying. runfestrun.co.uk GALLOP IT! The Whole Earth Man vs Horse Race on June 13, 2020 is the iconic and original man versus beast showdown. Don’t feel you have to rein in your ambitions, though... green-events.co.uk WATCH IT! Run The Line  is a short film about discovering the 50km route of an historic…

My personal running career has always centred on track, cross country and road races. Consequently, I spend a lot of time with other runners – inevitably talking about running or things related to running, or actually running. But as much as running is my passion, sometimes I need to escape ‘the bubble’ and think about other things that are important to me. Occasionally however, this ‘escape’ backfires. Picture the scenario: you meet a group of non-running friends at a coffee shop/pub/restaurant, and one of them asks about your morning. Naturally, you respond that you went for a run. “How far did you run?”; “Do you run every day?”; “I don’t know how you do it!” comes the call. But then comes the one that makes you REALLY think: “Why do…

We hope you’re well on your to your #Run1000Miles target, but if you’re lagging behind a little, fear not. Our Facebook group of more than 6000 runners encompasses a wide scale of achievement when it comes to their yearly tally so far. However, whether they’re already halfway there or struggling to get out of double figures, each and every one of our members is enjoying their journey. If you’re new to running and building up the mileage, make sure you do so gradually, which may mean falling behind in the first few months and hopefully pulling through with a strong finish. However, if injury is what’s holding back your mile count, beware of trying to make up for lost time when you come back. You still have 10 months to…

Spring has sprung, and so has your trail running year! Whatever your goals this season, we’re here to ensure you kick start them into action with motivation that’s going to turbo charge the months ahead. One thing’s for sure; if you’re in the market for inspiration, you’ve come to the right place! Over the next six pages, you’ll find a veritable smorgasboard of advice from elite off-road athletes and skills experts to make sure you have your best season of trail running yet. Struggling with injury? Sort it out with top physiotherapist Paul Hoborough. Worried you’re eating too much junk food? Revitalise your recipe book with sports nutritionist Anita Bean (also see p60). Want to get the whole family involved? Sign the whole clan up for one of the UK’s…

Whether looking at improving our PBs and race results or simply to reach fitness goals, us runners tend to use a simple equation of ‘more running = more fitness/better performance’. However, whilst holding some truth (you’ve all been proverbially beaten over the head with manageably increasing training and introducing variety to a programme), what is often forgotten is what happens once the watch is stopped and you’ve finished the run. Good recovery practices could add more to your training programme than simply bolting on an extra run will and, in short, can considerably boost the effectiveness of your training. In the short term, effective recovery will increase the chance of feeling good, leading to a better session the next time you head out of the door. Meanwhile, the long-term payoff…

To discover more about Carl and his team’s work, visit primalroots. org.uk. Here are some other schemes empowering others through running. THERUNNINGCHARITY.ORG Improving the lives of 16-25-yearolds who are homeless or at risk of homelessness, through running. Based in Manchester and London, they use fitness and goal-setting to build resilience and self-esteem. RUNTALKRUN Providing a safe and non-intimidating space to seek mental health support since October 2017. Now with 70+ runs in locations worldwide. Every run is hosted weekly to provide consistent peer support for those who seek it. runtalkrun.com EDINBURGH FRONTRUNNERS A running group for LGBT+ runners and friends a club that’s a safe space for people to get active, who might not feel comfortable in other more traditional sporting arenas. edinburghfrontrunners.org…

The target of running 1000 miles in a year sounds daunting, but – as this example week shows – it’s well within the grasp of most of us. GOALS FOR YOU ✔ Reward yourself with a new pair of shoes or a jacket in a month ✔ Create a three weeks on, one week off training programme eg 27, 27, 27, 15 ✔ Try at least one speed workout ✔ Try adding a hard hill session every other week ✔ Try a gym workout, just to spice things up a bit ✔ Enter a trail race. There’s nothing like a race target to focus the mind ✔ Set three targets: one for the spring, two for the summer ✔ Book a running holiday or visit a running show…

GO IT ALONE TicWatch Pro 4G/LTE £249.99 What’s cool about this watch is its standalone connectivity to Vodafone UK’s 4G network, using a preloaded SIM. In short, you don’t have to carry your smartphone on your run! You can simply strap it on and let it track your every movement. It’s rammed with tech, like Google Pay, meaning you don’t even have to carry cash to pay for that bottle of drink you suddenly need. mobvoi.com THE DETAILS • 1GB memory • GPS connectivity • Google Pay • IP68 waterproof rating • Improved HR sensor • 4G connection • Cloud sync GET STYLISH Diesel On Fadelite £249 Diesel’s new watch packs form and function. An innovative new Globe dial features a rotating globe that users can manipulate with just a…

Moonvalley Diaries by Emelie Forsberg, Ida Nilsson, Mimmi Kota, €32 This is a beautifully relaxed book that takes you through a year in the life of three amazing trail runners as they not only embrace the season, but also the different challenges each month provides. Truly, it’s a book about healthy living, inspiration and generally feeling good about everything trail running can provide. Moonvalley is a village by a fjord and is every bit as amazing as it sounds in this book, but we really love is the way the authors provide all the information you need to live a similar lifestyle. Granted, most of us don’t live near sleepy fjords, but certainly we can embrass the trio’s super healthy, super positive look at life. It’s a great idea as…

Running is all about balance. From biomechanics, nutrition and training to juggling running with work, life and family, getting the balance right is key. It is also an essential part of making sure our running is sustainable. One of the greatest challenges we face when working with the people and organisations that look after Britain’s beautiful places is finding the balance between recreation and conservation. We all know getting out into nature is great for our physical and mental wellbeing, but more visitors means a greater impact on wild places and increasing potential to negatively affect delicate habitats and ecosystems. So what can we do to help? As much as possible, we need to make sure our impact on the places we visit is positive. Running from the door, cycling…

DISTANCE ASCENT DIFFICULTY This excellent run explores Leigh Woods, close to Bristol city centre and with scenic views of the area. From the start it heads straight into ancient woodland and follows a winding valley down to the River Avon. Running alongside the river for a few kilometres, surrounded by the outstanding Avon Gorge, you may spot some rock climbers high on the wall, followed by a view of the famous Clifton suspension bridge. From here you’ll run up Nightingale Valley, climbing over one hundred metres to the top from where you’ll be rewarded with great views out across Bristol. There’s a challenging mixture of rocky and muddy terrain on your way back to the car park; at weekends you can enjoy a coffee and cake at the ‘Leigh Woods…

GET THERE both Henleyon-Thames and Tring have railway stations convenient for the routes. EAT HERE A vast choice from fine dining at the 2 Michelin-starred Hand and Flowers in Marlow to cafés and pubs in both Henley and Tring. The Greyhound in Aldbury is a good choice on route 4, and route 3 goes past the National Trust café at Greys Court. SLEEP HERE Quirky Tudor Henry VIII Cottage in Henley-on-Thames is a great base for exploring the Chilterns (henleycottage.co.uk). There are plenty of other self-catering, B&B or hotel options in the area. Town Farm camping is well placed for route 4.…

DISTANCE ASCENT DIFFICULTY Currently under the care of the John Muir Trust, Glenridding Common comprises 1000 hectares of common land, including the summit of Helvellyn, Striding Edge and Swirral Edge. Popular with walkers, climbers and fell runners, and the scene of some epic races including the Lakes Sky Ultra, it is also an important conservation area for rare native wildlife including Arctic Alpine flora and juniper. This route takes in some of the best trails in this part of the Lakes in a fantastic run that’s also a serious undertaking requiring good mountain skills and fitness. Starting in Glenridding it follows Mires Beck up to Striding Edge, crossing the classic Grade I scramble to reach the summit of Helvellyn at 950m. From here it follows a bridleway along the sweeping…

DISTANCE ASCENT DIFFICULTY Conic Hill makes for a tough and rewarding run that’s easily accessed from Scotland’s central belt. Lying on the Highland Boundary Fault, Conic Hill offers stunning views north to Ben Lomond and the craggy Arrochar Alps and across Loch Lomond, dotted with the islands that show the line of the fault. Some of the best running can be found traversing the summits of the tops from west to east, a good contrast to the hard-packed and runnable section of the West Highland Way with steep, rocky trails and boggy hill tracks. TrailFest Scotland hosts group runs on this route as part of its RunHIGHER series. TrailFest has led the way in social running in Scotland since 2015, empowering people to leave the pavements and roads behind for…

Terrex 3L Zupahike Jacket, £229.95 A technical 3L fabric offers enhanced protection and resistance to abrasion while 2.5L fabric allows stretch and breathability. This waterproof jacket blocks the wind and rain so you stay dry out on the trails. Velcro cuff closures offer rain protection. Free Hiker Parley, £169.95 Water repellent Primeknit upper made with recycled ocean plastic, providing sock-like comfort and stretching for different foot shapes. Breathable and lightweight, but with cushioning and longterm comfort it weighs 400g (men’s) and 340g (women’s). Terrex Agravic Windweave Jacket, £109.95 Windweave body mapping technology provides warmth and comfort. This jacket has an adjustable hood and hem, packable chest pocket, and an exposed front zip all while maintaining an ultralight weight of 144g. Terrex Two Ultra Parley, £149.95 Continental…

New for 2020, this is your chance to run Maverick’s Adidas Terrex event in the Suffolk AONB. There will be three routes (9km, 17km and 24km) suitable for all levels of trail runners. You’ll weave and wind through the wildlife-rich estuaries, ancient heaths, windswept shingle beaches and historic villages that distinguish this beautiful area. The race start is just two hours on the train from central London, and with entries starting from £20, there is no reason not to make Maverick Suffolk part of your racing season. • Enter online at maverick-race.com…

For Halloween 2020, Maverick have a brand new Wiltshire event starting and finishing at Salisbury racecourse. With three routes (6km, 12km and 22km) to choose from and finishing line treats for all runners it’s an event not to miss. The trails offer a mix of fast descents, river valleys and woodland paths. But don’t be tricked; there are a few rolling climbs to test you! This event may well be held on the spookiest day of the year, but have no fear – these trails can be tamed. You’ll be screaming for more! • Enter online (if you dare) at maverick-race.com…

DARK CHOCOLATE A more natural form of chocolate, dark is higher in antioxidants. It is also higher in healthy monounsaturated fats. It does have slightly more calories than milk chocolate (at 598 per 100g). Among the more surprising benefits, so say scientists, is that it could improve cognitive function and protect against sun damage. MILK CHOCOLATE This more popular variety is more refined than its darker version, with a smaller percentage of cocoa. It’s higher in calcium, but contains double the sugar per gram and only a quarter of the fibre when compared to dark chocolate. However, it is slightly less calorific. VERDICT While we’ve highlighted some benefits, the amount of sugar in chocolate means of course that you shouldn’t gulp down loads of it pretending that you’re doing your…

A new research initiative has been launched by Women In The Hills (WITH) aiming to improve access to outdoor pursuits for women. The WITH research network is comprised of leading scholars, female health charities, conservation organisations and trail running company Girls On Hills. Keri Wallace, founder of Girls On Hills, said “Girls on Hills is excited to be part of a diverse and talented team, coming together with the goal of rewriting the history of women in the UK hills, and setting a new and easier path for women in the future.” womeninthehills.co.uk…

FOR Hecke progressed from a non-runner to an ultra runner, in just four years Now that you aim to run a marathon, you have to look into structured training and get a decent running watch!” a good friend told me eight years ago. Gifting all his old watches, he threw me down the rabbit hole. My running life has made many twists and turns and a watch always played an important part in it. I had my phase of overquantification, grew mad at the bad accuracy of instant pace from GPS and got a foot pod to get my cadence to a reasonable 180 strikes per minute. I loved to analyse my GPX tracks to answer the question, “where the heck did I go wrong?” after bushwhacking my way back…

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…

For a runner, or any keen athlete for that matter, being injured is the worst. Not only can it be a huge training setback, but it can also have a psychological impact. It’s no surprise then that the industry is overflowing with different ways to aid fast recovery, from supplements to gadgets and even clothing. We’ll go to great lengths to shave days off our recovery process, but which method works best? 1 STRETCHING A lot of us swear by stretching after a run, in the belief it will help reduce DOMS (delayed-onset muscle soreness) and prevent injury. Stretching, like many other recovery techniques, is thought to increase bloodflow to damaged muscles, which removes waste products produced after intense exercise, to help rebuild the muscle. Train, damage, repair (stretch), become…

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. STUART HALE Owns Accelerate, a Sheffield-based running shop, and is a coach. accelerateuk.com CAROLINE TARNOWSKI Birmingham-based Nutritionist. sportandfitness.bham.ac.uk RACHEL SHELDRAKE UK Athletics and Fell Running Association coach. mudandmiles.co.uk PETER ANTONIO Fitness instructor, personal trainer and nutritionist. sportandfitness.bham.ac.uk DR CHAD ASPLUND Sports medicine physician at Mayo Clinic, a non-profit medicinal centre. mayoclinic.org Q What are the best smoothies for recovery? Michelle Stewart, St Andrews A Unless you’re doing very high volume and intensity, it’s always ideal to get a proper meal for recovery during that optimal time window of an hour. However, sometimes that’s not possible, and smoothies can be a good way of replenishing the…

Nurishment Mango Smoothie, £1.40 This is a delicious high-protein and vitamin packed drink that will give you the boost you need for a positive start to 2020. Made from fresh milk, it’s high in protein (20g per 400g can) and enriched with vitamins and minerals that work as a great ‘pick me up’ drink whilst replacing lost energy throughout the day. These include Vitamins A, B12, C and D, as well as calcium, folic acid and manganese. The company’s smoothies are also free of artificial colours and flavours, so it’s all natural. nurishment.co.uk…

SAUCONY PEREGRINE 10 303g (UK 8) saucony.com £110 For a shoe that is clearly all about grip and off-road protection, this is a suprisingly lightweight, flexible, cushioned beast. Given it works off a low 4mm drop, the response it provides is outstanding. There's a nice wide forefoot for a relaxed, comfortable fit, while the 5mm diamond formation lugs provide plenty of grip. You'd certainly consider these for an off-road 10k race, but equally we found them completely at home coping with a bog-standard lunchtime spin or on occasion, a longer outing. As a bonus, these shoes also offer acceptable comfort on pavement and harder surfaces. VERDICT Always popular, for all the right reasons 361° YUSHAN 348g (UK 8) 361europe.com £140 Coming in a classic silhouette, with a more-or-less industry standard…

1 GOLDEN CAP, DORSET Test yourself at the south coast’s highest point 2 LEIGH WOODS, BRISTOL A trail running idyll just a stone’s throw from the city centre 3 HENLEY-ON-THAMES, OXON Day one of TR’s big weekend in the charming Chilterns 4 TRING, HERTFORDSHIRE Ivinghoe Beacon and more 5 ILAM AND DOVEDALE, PEAK DISTRICT Gentle running in the Peaks 6 BRIMHAM ROCKS, NORTH YORKSHIRE Run 5K among ancient stones 7 GLENRIDDING, LAKE DISTRICT Helvellyn’s summit is a definite highlight of this Lakeland lap 8 BLACK MOUNTAINS, BRECON BEACONS Ascend 1417m in just 31K 9 WEST HIGHLAND WAY Scottish multi-day epic 10 CONIC HILL, TROSSACHS Much more achievable...…

DISTANCE ASCENT DIFFICULTY This route links three waymarked long-distance trails creating an excellent, runnable loop of picturesque Henley-on-Thames with straightforward navigation. It begins on a short section of the 184-mile Thames Path, following this upstream and over the atmospheric bridge and weir at Marsh Lock. Leaving the river, the route winds along a beautiful wooded section of the 133-mile circular Chiltern Way through peaceful countryside, pretty villages and the National Trust’s Greys Court estate. The final section follows the linear 67-mile Oxfordshire Way on a short stretch of road, through a grand deer park and past the viewpoint at The Mount before returning to the start. Underfoot is a good mix of trails and woodland paths, with a few short sections of tarmac. This is a stunning run in spring,…

DISTANCE ASCENT DIFFICULTY Ilam Park and neighbouring Dovedale lie in the White Peak, the southern half of the Peak District, where grassy limestone hills have been cut through by the relentless passage of the River Dove to form a deep, sheer-sided gorge. The resulting running is brilliantly varied, with long stretches along peaceful, flat, riverside trail, edged by invitingly craggy fells where tough ascents and technical descents are interspersed with glorious views. This run begins at Ilam, where you’ll also find a National Trust shop, café and car park, and heads across to explore Dovedale, following the river up past the famous stepping stones to Ilam Rock. From here there’s a good climb through Dovedale Wood before an enjoyable, undulating stretch through limestone countryside returns you to Ilam Park. ■…

DISTANCE ASCENT DIFFICULTY The Black Mountains are a collection of hidden gems on the eastern edge of the Brecon Beacons, offering diversity in both landscape and terrain. Along with stunning wildlife, including the famous red kites, the peaks surrounding the picturesque valleys boast a wealth of scenery that make each run highly unique. This run takes in some of the very best bits, starting in the valley at Llanbdr, first visiting Table Mountain and then following good trails up to the ridge at Pen Twyn Glas at 646 metres. The descent follows a clear bridleway back down to the valley from where there’s an eastern loop up to Crug Mawr at 550 metres. Another enjoyable descent takes you to the finish back in Llanbedr. Trail Events Co is heading to…

MARCH 2020 Sat 14 Coastal Trail Series, Birling Gap, East Sussex 10k, half marathon, marathon and ultra along the chalk coastline of the South Downs. endurancelife.com Sun 15 Mud and Mayhem Trail Race, High Lodge, Thetford Forest 5k, 10k or 15k around the beautiful Thetford Forest. gobeyondsport.co.uk Mon 16-Wed 18 Codopoly Triple, Coalport, Shropshire Three days, offering a 10k, half or marathon on each day. codrc.co.uk Sat 21 Deep River Races, Devon A tough 10k or half marathon from Fingle Woods into the depths of the Teign River Valley. puretrail.uk Leeds and Liverpool Canal Canter, Kirkstall, West Yorkshire Half marathon, 20 miles or marathon on canal paths. itsgrimupnorthrunning.co.uk Maverick Adidas Terrex Original Buckinghamshire, Princes Risborough Great views over the Chiltern Hills in a race that covers green hills and ancient…

The Cape Wrath Ultra journeys for 400km over eight days through the Scottish Highlands, from Fort William to Cape Wrath at the most north-westerly tip of the UK. The last two editions of the event were in 2016 and 2018, and the next, on May 24-31, 2020, is already sold out (but 2021 entries open in May). It’s at this point you could be thinking, “that’s not for me; normal runners can’t do it.” Well, yes they can. Take Andy Hastie, for instance... “The first thing to say is I don’t consider myself a runner, more of a steady shuffler,” he says. But when the chance to compete in the Cape Wrath came along, he jumped at it: “I was really excited about the thought of pushing myself over longer…

New for 2020, Maverick are taking the Adidas Terrex magic to the Shropshire Hills. The organisers will be setting up their event village at Moor Park school on the Shropshire, Herefordshire and Worcestershire border to bring you three new routes (6km, 11km and 23km). All three routes are a mix of trodden, way-marked trails and smaller less beaten paths, so are suitable for even the newest of trail runners. But don’t be fooled, the long route has over 700m of vertical gain, so are you up for the adventure? ■ Enter online at maverick-race.com…

Avoid the snacks Scientists have recently discovered an interesting link between having access to food and motivation to exercise. As reported in the Journal of Endocrinology, they compared the exercise levels of two groups of mice – those given free access to food at all times and those which were given food only twice per day. Although both groups ate a similar amount, the restricted mice ran significantly further. Start by walking A study by Clarkson University professor Ali Boolani found that just six minutes of walking was enough increase the motivation for physical activity. The recent research on over-65s also found that the faster they walked, the more their feelings of energy went up. So, if you’re not looking forward to your run, the simple message is just get…

Aussie adventurer Lucy Clark’s attempt at the Te Araroa trail, which covers the 3000km from the northern to southern tips of New Zealand, ended in success with the fastest known time by a female. As well as running, Clark’s epic adventure included a three-day kayak down the Whanganui River. “What a magical 66 days and seven hours!” she said. “I traversed mountains, waded across rivers and pounded the road. “I experienced loneliness, fatigue and blisters, and I ate A LOT of chocolate.” Lucy’s time of 66d 7h 8m obliterates the previous best of 77d 10h 44m set by Mina Holder in 2015. ■ adventurouslucy.com…

Czech runner and mountaineer Martin Zhor set the record for the ascent of Acongagua, the highest mountain in the Southern Hemisphere, running 3hr 38min 17sec. “My ambition was to simply try my best. The record time sounded so crazy that I honestly did not expect to get anywhere near!” he said. Kristian Dela Cour became the first person to run Scotland’s coast-to-coast John Muir Way non-stop, in the process setting the FKT at 1 day 5hrs 29min for the 134-mile route. Sam Bencheghib has completed his 3000-mile Ocean2Ocean run across the United States to support Make A Change, an organisation fighting plastic pollution. Beginning in Battery Park, New York City, Sam contended with searing heat, freezing cold, highway traffic and lots more besides on his way westward to Los Angeles.…

31% Mountain/ hills 22% Mixture 1% Canal towpath 1% Snow 5% Country trail 35% Forest/ woodland 2% Urban park 3% Coast /trailrunningmag @trailrunningmag @trailrunningmag Get in touch tr@bauermedia.co.uk GET OUR DIGITAL MAG Get Trail Running magazine on your Apple or Android device, for a great read on the go. Visit www.great magazines.co.uk/tr…

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…

Paula Radcliffe may be best known for her incredible achievements on the road but trail running was the cornerstone of her success. The Brit, whose marathon world record of two hours 15 minutes 25 seconds stood from 2003 until last year, told TR at least 80 per cent of her training was off-road during her professional career. “It depends where I was in my training, but when I was away at altitude 90-odd per cent would be on trails,” says Paula, whose six world titles came at cross-country, half marathon and marathon. “Obviously the races were not, but outside the track sessions and couple of road sessions in the week, the rest of the week was on trails for me. I started out with cross country so that was something…

FROM AN ATHLETE... As much as we’re all about trail running, we know that at this time a year a good number of you turn to the London Marathon. Well, the good news is that us trail runners have amazing core strength, mental tenacity and generally just better endurance than runners who stick to the road. One such runner is Mike Gratton, a trail runner his whole life and former winner of the London Marathon – so someone who knows what he’s talking about when it comes to nailing every one of those 26.2 miles. Go long in training The long training run is the most important element and the distance built up fairly quickly to 2 to 2.5hrs, running very easily initially and gradually increasing the pace as you…

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 their reviews. PAUL LARKINS Editor Paul has once again selected the most exciting new kit, featured over the next three pages. JOHN BREWER Sports science supremo John heads the experts judging our first annual Trail Running Awards! p76 SARAH ROWELL World-class off-road runner Sarah joins John Brewer (left) as a member of our expert judging panel. LIAM DEE Sub-four-minute miler (and owner of TR’s finest moustache) puts shoes through their paces. p84…

New Nordic Apple Cider, £17.95 for 60 gummies If you’re looking for healthy digestion and metabolism, and a natural source of potassium which helps maintain a healthy body fluid balance and plays a role in healthy blood sugar balance, why not give apple cider a go? Traditionally, apple cider vinegar has been used as a natural home remedy for problems such as sore throats and digestion and even as a disinfectant, but now it’s available in a sporting form to help you as a runner! These gummies are really easy to digest and don’t have to worry about the bitter taste of ACV or concern yourself with swallowing tablets. newnordic.co.uk…

Ruffwear Trail Runner belt, £74.95 Running with your dog has never been more popular so it’s vital to have the right gear – comfort and safety are the watchwords for you and your canine friends. A whopping 43% of dog owning runners surveyed said they enjoy Canicross. Which leads us to the Ruffwear Trail Runner, a canicross-compliant running belt with a quick release leash attachment point and plenty of storage for all your running essentials. ruffwear.co.uk…

INOV-8 MUDCLAW G 260 £140 Used by Nick Hallissey Used for Six months A boggy, moonlit stomp along the Pennine Way at Wytham Moor in November. A snowy, occasionally icy run up the Lakeland fell of Dodd in December. The Clent Hills at their churniest in January. The North York Moors in February. I’ve been deliberately touring the muddiest, muckiest bits of the country over the winter to give the promises of these astonishing shoes a thorough test – and I’ve gotta tell you, they pass. Hailed by Inov-8 as the world’s grippiest shoes, their double USPs are super-sticky graphene-enhanced rubber outsoles and ferocious 8mm studs which just won’t let you put a foot wrong. (They even cope pretty well with the occasional stretch of road, though they aren’t designed…

DISTANCE ASCENT DIFFICULTY This route is lovely at any time of year, whether there’s frost on the ground, or the gorse and bluebells are looking and smelling stunning. It includes the highest point on the south coast with amazing sea views and some pretty little woodland paths. Lots of steep climbs are a good excuse to stop and take in the views. As a bonus it is almost impossible to get lost as much of it follows the National Trust’s waymarked Trust10 route. From Stonebarrow it climbs up to Golden Cap, then heads along the coast to Seatown, over Thorncombe Beacon and down to the beach at Eype. The return trip follows the same route until you turn off the coast path to head back through Langdon Woods to catch…

DISTANCE ASCENT DIFFICULTY This route doesn’t have a lot of elevation, nor does it boast mountain tops, so why do I love it? I found it by accident, planning on Strava and taking a wrong turn that led me to find rolling hills, woodlands, steps and views of the Icknield Way. I love to run this route in the early morning as it gives you the most beautiful sunrises – some of the best I’ve ever seen. I enjoy the variation of running up to the Beacon to watch the sun rising and then running down into the woodland where the trails switch between trees and fields... I love this route because it gives me that variety of terrain and keeps my mind excited by how different it looks with…

DISTANCE ASCENT DIFFICULTY Set on a picturesque, heather-clad hillside within the Nidderdale Area of Outstanding Natural Beauty, Brimham’s natural rock sculptures draw visitors from far and wide to admire their otherworldly shapes. Carved by millennia of Yorkshire weather, the stacked gritstone rocks started life at the bottom of warm, tropical seas more than 300 million years ago. This run follows, for the most part, the waymarked Boundary Trail, looping the 400-acre estate and discovering its great variety, as well as exploring the rocks themselves. Alternating between shady trees and open moorland clearings with grand views out across the Dales, this route is best run during less-busy times such as weekdays, mornings and evenings to fully appreciate its tranquil beauty. ■ From Short Runs in Beautiful Places: 100 Spectacular Routes by…

DISTANCE ASCENT DIFFICULTY Scotland’s Great Trails offer a wealth of fantastic opportunities for fastpacking. Whether you choose to be self-sufficient, taking full advantage of the country’s wild camping culture, or prefer the comfort of B&Bs along the way, you’re guaranteed an incredible adventure. The West Highland Way is probably the best-known Great Trail, stretching 96 miles (154km) from Milngavie to Fort William and taking in a huge variety of scenery along the way including countryside parks, peaceful lochs, windswept moorland and rugged mountains. Most people tackle it from south to north, as the difficulty of the terrain increases the further north you go. How long you take will depend on your fitness and how much you explore along the way. The West Highland Way Race, Highland Fling (southern half) and…