Innholdsfortegnelse for February - March 2021 i Trail Running

Running for me came about accidentally. I was invited to a boxing class by a friend, which went well. I then started to train with a boxing coach and, as my love for the sport grew fast, I was eager to improve and was advised to start running. I found it hard, I wasn’t particularly keen on it and I was inconsistent. But, as I started to hit small milestones, the passion and enjoyment starting to form. I slowly grew in confidence and completed a 10k. This encouraged me to sign up to races, and I now have a few marathons, half marathons and ultra-relays under my belt. I’ve been coaching and working with children and young people in sports and physical activity for around 11 years. Coaching for me…

MONTANE Innovative, lightweight, breathable clothing for endurance sports and activities in extreme environments. montane.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 SILVA Best known among runners for its headtorches, Silva has designed and produced gear for over 85 years. silva.se LA SPORTIVA Renowned for its mountain footwear, in fact La Sportiva is equally successful as a running shoe brand. lasportiva.com BRIDGEDALE Purveyors of the finest technical socks, developed to offer you the maximum comfort off-road. bridgedale.com ORDNANCE SURVEY OS creates, maintains and distributes detailed location information for Great Britain. Its app is a must-have. ordnancesurvey.co.uk RUNDERWEAR The finest performance underwear that’s guaranteed to support you no matter how hard you train. runderwear.co.uk Join…

We stayed at the the Harbour Guest House (26 Leazes St, Amble, Morpeth, NE65 0AA). When it comes to location, you’ll be hard pushed to stay closer to the sea than this runner-friendly guest house that is also just 1.6 miles from Coquet Island, a puffin sanctuary. Owner Vicki Wonders has only just taken over but already it’s clear she recognises what runners love! “It’s only my second month in the guest house so I’m only getting started with upgrading the place,” she says. “We’re currently working on an outdoor seating area and snug out in the patio area and we have secure storage for sports equipment as we attract a few cyclists.” TRY THIS RUN If you fancy experiencing amazing sights, a few climbs and plenty of mud, take…

Email tr@ bauermedia.co.uk, post on our wall at facebook.com/ trailrunningmag or tweet your question to @trailrunningmag FINN JOHANSSEN Specialist doctor in rheumatology and cofounder of the app Injurymap. injurymap.com CARLA GIBBONS Personal trainer, experienced run leader and passionate trail and fell runner. trainwithcarla.com ROBBIE BRITTON World-class ultra-runner with an MSc in Performance Coaching. robbiebritton.co.uk HARVEY LAWTON Personal trainer with a BSc degree in Sport and Exercise Science themovement blueprint.co STEVE MILLWARD International Masters cross country competitor and owner of Gloucester Sports. gloucestersports.com…

Oh no, I’m not flexible enough to do yoga,” I hear you shout. It’s OK, I completely understand why for many runners the mere thought of rolling out a yoga mat and standing barefoot imitating a tree might seem unappealing. I guess the images of extremely flexible ex-gymnasts creating stunning shapes with their bodies hasn’t done yoga many favours in making it look accessible to other athletes, especially runners. The truth is yoga is about so much more than just showing off your flexibility. The word yoga simply means to connect, join or balance. It’s the union of your mind, body and breath, and as a runner you know firsthand the importance of these three things working in harmony. Adopting a regular yoga practice can help you build both mental…

Out of Thin Air , Michael Crawley, Bloomsbury, £16.99 This is about how a Durham University professor discovered the passion for running that many Ethiopians display. What really caught our eye is that we remember Michael when he was 16 and entering his first triathlon! A call to his coach confirmed a few things: yes, he’s still running (he’d finished a 5 x 2km workout just minutes before), and the book is packed with insight. Apparently, Michael kept emailing his coach telling him to watch out for so and so, and sure enough they’d pop up and win a major event. Running the Orient , Gavin Boyter, Great Northern Books, £9.99 Gavin and his partner Aradhna Tayal did what loads of us probably dream of but would never…

Keen to get an opinion from actual runners, Runderwear conducted its 'Big Bra Survey' which highlighted what female runners are looking for in their most important piece of kit, the sports bra. Hannah Lees, an England Athletics RunTogether Run Leader of the Year 2019, is one such a runner, and was more than happy to help. “One consideration for me is how easy a sports bra is to get in and out of," she said. “I don't want to feel like I've done my warm-up just getting my kit on, and if you have a bra that doesn't unfasten completely and you're sweaty from running, there are going to be some very undignified contortions to get it off without dislocating a shoulder." SURVEY FINDINGS Here are the most important things…

When you’re looking for places to run, finding interesting landscape features on a map is a great way to get started. If we’re running somewhere new we’ll scour the local topography, picking out the clear ridgelines, winding valleys, and clifftop trails that make a route both challenging and exciting. Landscapes have their own patterns and characters, each one shaped by its unique blend of geology, weathering and history. We’ve explored enough of Britain to instinctively know what many of the places we look at on maps will feel like to run, from the surface underfoot to the gradient and frequency of the hills. These are the factors that make some routes particularly good for running, when crossing the terrain at speed means interacting with it in a completely different way…

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! 4FILL IN THE TRACKER Find your progress tracker on page 34. 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 2021 issue of TR. 7 MAKE 2021 YOUR FITTEST YEAR EVER! The most important thing is to get out there, run, and have a great time!…

MEET THE EXPERT Claire Fudge is a performance nutritionist and clinical dietician who has worked with runners, cyclists, dancers, triathletes and weightlifters. 4thdiscipline.co.uk Nutrition is just one part of your training jigsaw but, just like that popular Christmas gift, if that one section is missing, the overall picture is glaringly incomplete. Claire Fudge specialises in creating training diets that work best for endurance athletes’ individual needs at 4thdiscipline.co.uk, a nutrition hub dedicated to teaching you how to fuel your training and racing. “We look at where you are right now, reflect on that and adjust accordingly depending on your goals for the upcoming season,” she says. Before you start worrying about restrictive diets, Claire sets the record straight: “It’s OK for us to enjoy food, and as athletes we definitely…

BROWN BREAD Brown or ‘wholegrain’ bread is a great source of fibre (7g/100g). Also it has a higher content of niacin, iron, manganese, potassium, copper, magnesium, phosphorus and zinc than white. It often has more calories than white, at 330kcals per 100g. One study showed whole grains led to a higher instance of healthy gut microbes and improved metabolism. WHITE BREAD White has historically been more popular than brown in the UK but it has massively fallen out of favour in recent times. The main difference between the two is that white has less fibre at around 3g/100g. However, nutrients such as iron, niacin (B3) and thiamin are added. It has less fat and protein content than brown bread, too. VERDICT: Brown is healthier but there is no reason to…

A new study of more than 2.3 million marathon results has revealed that women are 18.3% better at maintaining their pace than men over the second half of a marathon. Researchers at runrepeat.com looked at 10 years of data from Abbott World Marathon Majors and found that men on average slowed by 14.1% over the second half, compared to the first. Women, on the other hand, slowed by only 11.5% in the second 13.1 miles. Despite most runners knowing an even-paced strategy is best for the marathon, more than 92% of runners ran a faster first half than a second. Researchers at the University of Saskatchewan review the evidence on face masks and exercise (International Journal of Environmental Research and Public Health) “People can wear face masks during intense exercise…

BREAKING 10 This documentary on ReRun founder Dan Lawson’s recent LEJOG record is now available to stream on Vimeo. vimeo.com/ondemand/ breakingten SALT AND DIRT This story of a South West Coast Path FKT attempt is available on the Contours Holiday Youtube channel. youtube.com/ watch?v=wnhd6xqTcJM GRAND ROUND Last issue we spoke to John Kelly about his Grand Round adventure. Now, watch the film to see what it was really like! youtube.com/ watch?v=uV05PwEYj-E GOLDEN HOUR This film by Austin Meyer documents the final hour of the gruelling Western States 100-mile race. It’s inspirational viewing... youtube.com/ watch?v=JUZG_XHUenY GOSHEN This film about the Tarahumara running tribe is a multiple-award winner about the indigenous Mexican tribe known for their running prowess. youtube.com/ watch?v=_xeH0KAqiqI…

The Panda Trail by UTMB saw 2000+ runners take to the muddy trails of Sichuan province, China, as racing makes it return in pockets of the world. Hopefully this unique event is amongst the first of many to bring back large-scale racing! Another race to be run during an uncertain period was the Javelina Jundred in Arizona. The UTWT race saw Nicole Bitter (USA) and Tim Tollefson (USA) claim wins over 100 miles, as well as seeing many runners tackling the desert heat in fancy dress! Closer to home, the 29-year-old record at the Beachy Head Trail Marathon was smashed by Peter Huck, running 2:40 over the tough, windy southern coastline. In his marathon debut, Huck took 5min from the old record. The women’s race was won by Emma Davis…

1 SIGN UP ONLINE Visit run1000miles.co.uk to register. We have special 2021 #Run1000Mile ruffs (pictured, left) for you to wear while you complete your challenge. They’re on sale now for £8.99 – so make sure you order yours today. Stock is extremely limited! 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…

Just a few weeks before the Atlantic Coast Challenge, Kristian Morgan broke Damian Hall’s South West Coast Path FKT with a time of 10 days 12 hours 6 minutes. He started out at Poole Harbour in Dorset, and passed through Devon and Cornwall before ending up in Minehead in Somerset. All the more impressively, he completed more than 100 miles on the final day with an injured quad impeding his movement. The Inov-8 sponsored athlete would typically start at 4am and run in darkness for several hours. Although supported by his mother, who travelled around meeting him in a van, logistical mishaps on a couple of occasions left him successfully begging locals for water and, at one point, even the loan of a torch. He also had to deal with…

✔ Salomon XA 25 pack ✔ Inov-8 TerraUltra G270 shoes ✔Inov-8 Race Elite Pro socks ✔Hilly Merino socks ✔ Salomon Agile Twinskin shorts ✔ Ronhill Everyday 5in shorts ✔ 2 x Runderwear pants ✔ Inov-8 Trailpant waterproof trousers ✔ 2 x Inov-8 Base Elite L/S tops ✔ Adidas S/S top ✔ Inov-8 Ultrashell Pro jacket ✔ Inov-8 Thermoshell Pro jacket ✔ Inov-8 All-Terrain gloves ✔ Inov-8 Train Elite beanie ✔ Inov-8 wrag/snood/buff ✔ Suunto Spartan Ultra watch ✔ 2 x soft flasks ✔ Petzl Reactik headtorch ✔ Midge hood ✔ Foil blanket ✔ Midge spray ✔ First aid kit ✔ Toiletries ✔ Charging cables ✔ Quick dry towel…

As Emma points out on her facebook page: ‘Nine million people visit the SWCP every year, and over the years that I have travelled the path, I have seen sections disappear.’ The South West Coast Path Association – the charity tasked with overseeing the path – report that it costs £882,000 annually just to keep the trail open for walkers and runners to safely enjoy. In 2019, on websites such as Just Giving, over £715,000 was raised in aid of various causes by people undertaking sponsored challenges on the SWCP, but less than 1% of the money generated came back to the path itself. This is clearly unsustainable. To help, consider donating, taking on a fundraising challenge or entering a ‘Coast Path Friendly’ event. For more, see southwestcoastpath.org. uk or…

Juggling work, kids, family, a social life and other hobbies can seem like a logistical nightmare, but here are a few tricks to guarantee you fit that run into your busy day. SWAP SOCIAL MEDIA FOR RUNNING If you lose hours to social media, put a time limit on your phone or have social media detox days. If you can’t stay away, remember it’s far more important to do the run first, take piccies, upload your story, then browse everyone else’s afterwards. THE 45-MINUTE TRICK Go to bed 45 minutes earlier than usual, then get up 45 minutes earlier and go for a quick run before you start your day. This gets your run done so you don’t have to worry about fitting it in or stress about missing it…

PROVIZ REFLECT360 NECK WARMER provizsports.com Made from soft, breathable, sweat-wicking polyester, this multi-functional neck warmer doubles as a hat, wristband, bandana, head/hair band and more. Available in black, light blue or red, it looks great during the day, while at night two wide strips of reflective detail light up brightly under headlights for great visibility. VERDICT Versatile, head/neck/hair wear for warmth and safety. PATAGONIA STRIDER PRO PANT 130g, size S eu.patagonia.com Brilliantly versatile, these super-lightweight, breathable, loose-fit pants from Patagonia’s HEK range are good on their own but excel as packable overtrousers for rapid deployment when it’s cold and windy on the tops. Ankle poppers and stretch fabric allow for easy on/off. Fair Trade Certified, sewn from 100% recycled polyester. VERDICT Versatile, light, windproof and perfectly packable. TERREX AGRAVIC TECH…

MERRELL RUBATO 332g (UK 11) merrell.com A shoe of contradictions. Slip them on and you’ll be pleasantly surprised by the soft, cushioned ride. Indeed, you feel almost elevated, such is the nature of the 31.5mm stack height. But hang on, don’t these offer a 0mm drop? They do, but the stack height sorts that problem out. OK, so super-technical trails can be a little tricky given that platform, but for roads, paths and long runs, boy these shoes are good. In terms of grip, the 4mm lugs mean you definitely shouldn’t venture into bogs in them, but if you run on the pavement for a few miles, then explore forest paths and the like, they're a fabulous choice. VERDICT For Sunday afternoon relaxed runs. SALOMON SUPERCROSS BLAST 315g (UK 8)…

1 HALDON FOREST, DEVON An easy run under canopy in the stunning south-west 2 HOLKHAM BEACH, NORFOLK Achievable sand and trail loop round Wells-Next-The-Sea 3 CONEY’S AND LAMBERT’S CASTLES, DORSET High times and hillforts 4 SHERBROOK VALLEY, STAFFORDSHIRE Rolling hills of Cannock Chase 5 MALHAM CLASSIC, YORKS Seven miles of thrilling Dales 6 EGLWYSEG, NORTH WALES Unforgettable views 7 CONISTON, LAKE DISTRICT 30km Esoteric Route takes you off the beaten track 8 ULLSWATER RIM, CUMBRIA Challenging, 55km big day out 9 KNOYDART, LOCHABER Earn your reward in one of Britain’s most remote regions 10 COIRE LAGAN, ISLE OF SKYE Stunning scramble on Skye…

High performance chef, Gareth Cole. Gareth has these energy-boosting ideas to try. Gareth has 25 years’ experience as a high-level chef and is currently the chef to British Cycling and England’s Women’s Football. Enjoy! Spicy roasted chickpeas Great for post training or between runs. Contains 84kcal, 9.9g carbs, 4.8g protein. Ingredients Serves 2 • 2 x 400g tins of chickpeas • Olive oil spray • ½tsp smoked paprika • ½tsp cumin • Pinch salt Method  1 Pre heat oven to 180°C. Drain chickpeas then mix with salt and spices 2 Spray 3-4 times with olive oil and roast for 30 minutes until crispy. Store in a dry, sealed container Carrot cake energy balls For a great energy boost pre-training, with 69kcal, 13g carbs, 1.2 protein. Ingredients • 100g rolled oats,…

STEEP GRADIENTS WHY? Regular hill sprints are a must for any runner’s training plan. Inclined sprints can help develop explosive power and strength in the legs. Aim for a piece of inclined trail with good footing and one that you can run up for 15-20 seconds – avoid sections so steep that it’s quicker to walk. HOW? Fit inclines into your training by adding a weekly session containing six to eight hill sprint intervals, walking down slowly after each rep to give yourself time to recover. Be sure to warm-up thoroughly and/or pre-stretch before you start your session. GRASSY TRAIL WHY? Running long slow runs on grass can help improve running economy and help the body adapt to greater mileage. Running on grass can also be kinder to your joints,…

Everything under one roof If you’re in doubt what to wear on that next run – especially at this time of year – here are some great suggestions for you from sportsshoes.com. As the premier online retailer for all things trail running, their website is bound to have whatever it is you’re looking for, from hats and gloves to toasty jackets. Ronhill Bobble Hat, £18.39 Constructed using a blend of wool and acrylic, the Ronhill Bobble Hat is designed to provide warmth and durability, helping to maintain a temperature balance when running on cold days. Bridgedale Midweight Storm Ankle Sock, £30.59 For winter trail running and hiking, the Bridgedale Midweight Storm Ankle Sock offers you supreme warmth, comfort and dryness with 100% waterproof fabric. Montane Via Trail Series Thermal Running…

Heat therapy Advice on the best treatment for exercise recovery can literally blow a little hot and cold. However, a recent review of 77 papers by Purdue University concluded: “Mounting evidence indicates that localised muscle-heating modalities, which are commonly encountered in sports rehabilitation settings, may be potent tools to accelerate post-exercise recovery of contractile function and endurance.” Fish oil Foods such as dairy milk and tart cherries have been shown to aid recovery. Fish oil is another, according to a study from earlier this year published in Nutrients. Fish oil is rich in omega-3, which is believed to enhance recovery after exercise, and seven weeks of 6g/day of supplementation was found to reduce muscle soreness. Tight is right Long compression socks and the like are not just for those who…

Many coaches recommend runners get up on their toes to improve speed and decrease injury risk. However, trying to alter the natural running style we adopted as children may be futile, according to a new study. Researchers at the University of Jaen put 180 runners aged 13-16 into one of three different three-times-per-week, 10-week programmes designed to enhance forefoot strike, or into a control group. As reported in the January 2021 edition of Gait & Posture, no significant differences were found between the intervention and control groups. It was concluded: “The main finding was that certain running retraining programmes performed three times per week for 10 weeks are not enough to modify the adolescent foot strike pattern.”…

It’s long been established that exercise can improve the prognosis of cancer patients, but now a new study from Scandinavia has shed some light on exactly what the reason for this might be. Scientists at the Karolinska Institute, based at the University of Solna, Sweden, divided mice with cancer into two distinct groups – one group which had free access to a treadmill and one that was deprived of a treadmill. As expected by the researchers, growth of cancer cells slowed and the likelihood of survival increased in the exercising mice. Publishing their findings in the journal eLife in October 2020, the scientists found that it was the cytotoxic T-cells (so called ‘killer cells’ which produce proteins to attack cancer cells) in the trained mice that made the difference in…

UK-based charity ReRun Clothing have recently added shoe recycling and reuse to their operations. The initiative partners with retailers such as Run 4 It and MyRaceKit, as well as brands including inov-8, who send samples, returns and stock with minor defects for ReRun to donate to those in need. Not only does this allow more people to access running, but significantly cuts down on waste which would have otherwise been sent to landfill. ReRun founder and GB ultra-runner Dan Lawson says: “The shoe bank has been set up to offer clothing and shoes to people who want to run but don’t have enough money to buy expensive new trainers. We will fill that void and get kit to them. ReRun’s ethos is about consuming less – but also not needlessly…

I’d say it was cross-country at school that got me interested in running. I much preferred, in those early years, taking to the fields and off-road paths, rather than an athletics track. Over the years, coaches I’ve worked with have always been impressed with my ‘engine’ when it comes to endurance running. I can attribute a large part of that to hard sessions at my local running club. At the start of each session we’d do an off-road loop for a warm-up and then short, hard track sessions before doing a warm down, once again off-road. As a triathlete, we race mainly on tarmac, yet I find I’m always drawn to trail running as a preference. Largely, I feel this is down to my love of the outdoors and nature.…

Last year was a tough one for everyone, but #Run1000Miles helped many of us get through it. Whether you hit four figures or not, the challenge adds a new dimension to your running. On this page is a small selection of comments from the #Run1000Miles Facebook group which are typical of the enthusiasm our members show. So be sure to join us in 2021! Check out the supplement in this issue for more reasons to take part, and how to do it. BACK FOR MORE! This is my second year of #Run1000Miles and both years have been great fun. I’m not a racer, so this challenge helps give my training structure and gets me out the door on cold, dark mornings. I love it! Lorna Cameron IN IT TOGETHER 1025…

History books don’t record St Cuthbert’s favourite brand when it came to running shoes, but it doesn’t take much to conclude, judging from all the evidence we’ve gathered, that he must have been one of the earliest known off-road running legends, given the paths and tracks the county’s patron saint frequented on his Northumberland adventures. The cold historical facts suggest St Cuthbert retired in 676 to spend his time contemplating (and with it logging some big miles), moving to what is now named St Cuthbert’s Cave to do so. But even back then, like today, it had to be known as a good place to start an eight-mile run, give or take. The paths and accompanying views are just so inviting. Of course, there’s much more to his tale, including…

In April 2021, Beyond the Ultimate Race Series will stage a three-day ultra-marathon amongst the coastal mountains of Scotland’s spectacular Knoydart Peninsula and Kinloch Hourn areas. The 125km race will be over three stages, with the race forming only part of proceedings. Runners will arrive at basecamp by boat, a special journey in its own right, and will immediately find themselves in one of the remotest regions of Scotland, and indeed the whole of the UK. Over the three days, there will be workshops and talks from prominent ultra runners and coaches, as well as a festival after-party for everyone on a beach surrounded by mountains and overlooking a beautiful sea loch. “This is our chance to bring to the UK a taste of what Beyond the Ultimate has been…

Currently, while there is an existing women’s Fastest Known Time for completing the South West Coast Path – an impressive 14 days, 14 hours and 44 minutes set by Julie Gardener when she ran alongside Mark Townsend to set a thenoverall-FKT for the path in May 2013 – there is no FKT for a female runner taking on the challenge alone. ‘Solo FKT’ is a somewhat problematic definition, however, since many runners will be joined by supporters for sections of their FKT attempt. Emma’s run is a ‘Supported FKT’ attempt, with Alli crewing for her in the van, but she isn’t encouraging people to join her on the trail, and she will be undertaking the attempt as a lone runner, as opposed to one half of a pair, which will…

In-house testers ed Claire, writer Sarah, assistant Hannah and intern Jack are joined by our four trusted independent experts with sports & exercise science backgrounds. MARC ABBOTT Production editor Marc is unnaturally excited by Tracksmith’s new off-road collection, below. JEN AND SIM BENSON Our kit testing duo get to grips with the best tech gear to hit the world of trail running, p86. LIAM DEE Trail Running’s super-rapid, über-moustachioed man tests plenty of the latest new shoes, p92. PAUL LARKINS How do companies design a shoe’s sole? Editor Paul gets the lowdown from the gripmeisters at Vibram, p94.…

MEET THE EXPERT Dr Emma Short is a Histopathology registrar working in South Wales, a keen trail runner and busy mother. She knows more than a thing or two about healthy habits... @dr_emmashort Human beings are creatures of habit. Many of our behaviours are carried out automatically without conscious decision making. Our daily habits have a huge impact on our mental and physical wellbeing and affect behaviours such as how active we are or what we eat. Here, we’re going to give you all the ammo you need to make trail running your healthiest habit yet. Habits are actions which are routinely repeated in certain situations (such as washing your hands after you have been to the toilet). The strength of a habit will increase the more times it is…

Trail running is especially amazing, when we pay attention to every detail – and that includes underwear. Chafing, for instance, is more likely to happen as you heat up and as you sweat more. Runderwear is made with technical moisture-wicking, breathable fabric. Even if you sweat excessively in the heat, this kit will wick moisture away from your skin to prevent discomfort. runderwear.co.uk Men’s Merino Boxer, £26.25 Constructed with a blend of high-grade, technical fabrics including 45% merino wool, which is a popular, premium fabric offering excellent natural properties that help combat the elements while you run. It is naturally odour-resistant, quick drying and has excellent moisture wicking qualities to keep you dry. The enhanced breathability of the fabric combines with carefully positioned micro-perforations to provide excellent core temperature control,…