Innholdsfortegnelse for February - March 2022 i Trail Running

PAUL LARKINS I think the beauty of running is that it is all things to all people. Of course that does mean no one schedule really works for everyone so part of your own running (or your coach) is all about establishing what really works for you. Maybe you can run all day but can’t summon up the pace to run one minute fast? Well there you go; work on your strengths – the endurance – but don’t forget your weaknesses, speed in this instance. But don’t go mad and try and do it all at once! Progression as ever is always the key. PAUL HALFORD Currently on comeback No.3251 and hopefully it won’t be over by the time you read this! Performances in the local winter league race have…

Take heart A study published in September claimed those who were very active had higher coronary artery calcium scores than those less active. Such an increase could raise the risk of heart attack. However, Matthew Farrow, lecturer in anatomy and musculoskeletal science, University of Bradford, points out the overall benefits of exercise are massive for the heart. Writing for theconversation.com, he stressed the study did not show correlation between exercise and increased risk of heart attack. ALS well Studies have suggested a link between strenuous exercise and the neurological disease amyotrophic lateral sclerosis (ALS). However, scientists at Ulm University recently allayed these concerns in a paper published in Neurology. Four hundred recently diagnosed ALS sufferers were asked to complete a survey outline their activity between the age of 20 and…

This recipe gives you two of your five a day, along with enough carbs and protein for good recovery from a workout. Servings 2 Nutrition: 500 kcal, 42.4g protein, 55.8g carbs, 12.2g fat INGREDIENTS ■ 300g chicken breast ■ 400g potatoes ■ 400g carrots ■ 1tbsp olive oil ■ 90ml low-fat Greek yogurt INSTRUCTIONS 1. Preheat the oven to 430°F/220°C. 2. Cut the potatoes and carrots into wedges or stalks. 3. Toss the chicken, potatoes and carrots with olive oil, salt and optional spices like thyme and oregano. 4. Place the chicken and vegetables in an oven-proof form and bake for 20 minutes, or until done. 5. Tip! The vegetables might need a little longer than the chicken. 6. Top the yogurt with salt and pepper, add some extra seasoning…

If you’ve followed Kilian Jornet’s career in any way then, like us, you’ll probably picture him adorned in Salomon gear. Well at the end of 2021, he announced that he would no longer be sponsored by the French outfit with whom he’d become almost synonymous. Instead, in a statement he released, Jornet stated he will “embark on a new project and start [his] own company”, whilst also thanking Salomon wholeheartedly for their partnership which began in 2004. One reaction from TalkUltra’s Ian Corless aptly summed up the news as, “Like Messi leaving Barcelona.”…

If the big bearded man in the red and white outfit was kind enough to bestow you with a fistful of gift vouchers this Christmas, then consider the next four pages your essential shopping list. Trail Running’s editor, Paul Larkins, has locked himself in his spare room for the past two months (well, we think his wife took the key away, but that’s another story) to work his way through a backlog of books, and these are the page-turners he recommends. So, whether you’re propping up the Bezos empire, or would rather support your local independent bookshop, if you’re looking for a tale of the trails that will inspire and amaze, you could do a lot worse than spend your vouchers – or indeed your hard-earned cash – on any…

WE ASKED YOU... How does trail running boost your mental health? With news that doctors are now being encouraged to consider prescribing exercise before medication for depression, we asked our social media followers how running helps them... /trailrunningmag @trailrunningmag @trailrunningmag Get in touch tr@bauermedia.co.uk #TrailShoeSelfie Send us your shoe selfies and hashtag them on social media for a chance to feature in the next issue 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…

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 BRIDGEDALE Purveyors of the finest technical socks, developed to offer you the maximum comfort off-road. bridgedale.com FORESTRY ENGLAND Looks after more land and more trees than any other organisation in the country, shaping landscapes…

Even the simple act of pulling on your shoes and other kit will cause a slight uplift in your heartrate as your body anticipates the effects of the exercise you're about to undertake. Blood is already flowing to your muscles, and adrenalin is kicking in even before you leave the house. At this stage, you're all set to start reaping the rewards... 0-1 MILES The first few minutes of a run always feel harder than you expect as your muscles are starting to get up to full operating temperature, lungs initially ramp up the work to take in oxygen, and your heart rate is yet to reach a plateau. 1-4 MILES Oxygen supply matches the demand from your muscles, and you're starting to sweat – the body's way of keeping…

World and European 24-hour medalist and coach Robbie Britton is publishing his first book, 1001 Running Tips: The Essential Runners’ Guide. It’s a collection of easily digestible tips that will help to improve your running - whether you’re a beginner or training for your first marathon. In his unique and engaging style, Robbie covers a wide range of topics from training plans, nutrition and kit, to music, running with your dog, racing and fell running. Robbie says: “Writing the book the thought that kept going through my head was ‘good advice doesn’t have to be boring’, so hopefully there’s a good mix of laughter and sage advice in equal measure. Over the years, especially as a marathoner and ultra-runner, you have to go through the ups and downs of your…

If you study the local maps carefully and understand contouring, it is possible, with a fair amount of planning, to run hills in Peterborough. True, to the naked eye, the city may appear to be pancake flat but if you look carefully, there’s one – albeit man-made – rise in a local housing estate or perhaps more conveniently the slip roads off the city’s once praised bypass system do offer budding mountain runners the opportunity to run for almost 30 seconds in an upward direction. You could always call it mountainous, as long as you’re prone to exaggeration that is, or live out of town in the even flatter Fens. But it’s venues like this that would-be mountain runner Stuart Haw has as his only go-to options when it comes…

The Mozart 100 in Salzburg, Austria, is one of the races on the Ultra Trail World Tour. Covering just over 50km of challenging yet beautiful terrain, runners have the choice of competing in out and back 108km and 78km races or one-way marathon, half-marathon, and shorter city runs. These combine the beauty of bending, winding, and simply mesmerising foothills that pass some of the most breathtaking sights in Austria with the cosmopolitan streets of Salzburg. As the city sits nearly half a kilometre above sea level, the terrain of these climbs can be challenging, but the views are worth the effort as runners reach an altitude close to 4000m! This means that runners can experience a variety of climates with the looming mist of Salzkammergut greeting those braving the 108km…

Being safe is your first priority, and always letting somebody know which hill you are climbing and what time you are setting off is vital. These days, you can even use watches such as Garmin Fenix 6 to set a tracking link live for those waiting at home for you. RECOMMENDED FOR THE HILLS: ■ Fitness watch ■ Lightweight T-shirt (either long or short-sleeved) ■ Lightweight running shorts ■ Warm socks ■ Windproof jacket. I swear by the Patagonia Houdini ■ A warm layer. A light, packable down jacket would be recommended ■ Running vest. One which carries soft bottles is ideal, and you may also like to put in a dry bag for your kit ■ Waterproof trousers (I'm a big fan of Salomon's running trousers). Go for something…

“At Skinner’s, we have developed the Get Out and Go! range specifically with active dogs in mind. The range has been formulated to fuel outdoor adventures with our canine companions and is enhanced with all the right superfoods to support your dog every step of the way. As partners of DogfitUK and sponsor of Parkrun, we are able to give the right advice on how to adjust your canine companion’s diet when they are more active. “For dogs who are regularly exercising at a high energy output, a more nutrient-dense dog food can be beneficial. These foods can provide a good source of dietary fat for longer periods of activity, a source of protein to support muscle integrity and a source of carbohydrates for short periods of intense activity, as…

Our guide to dog breeds who are born to run (see left) wouldn't be complete without a mention of the finest sportsmen of them all: the greyhound. These Usain Bolts of the dog world will leave you behind over a short distance, able to reach 72km/h (45mph). They love to chase and charge around, but not for long. Requiring just one hour of daily exercise, these loving dogs are only suitable for short-distance trail runners and must never be over-exercised in h ot weather.…

Email tr@ bauermedia.co.uk, post on our wall at facebook.com/ trailrunningmag or tweet your question to @trailrunningmag PETER MCIVER Respected fitness influencer and experienced personal trainer. pmacfitness.com ISABEL ANDERSON Sports dietitian and passionate trail running enthusiast. izzynutrition.co.uk MATT BUCK Running coach and founder of Running Adventures. runningadventures.co.uk COLIN DUFFIELD Experienced coach and run leader specialising in fell and ultra running. togethertrail.co.uk DAVID MILLER Photographer, runner and TR contributor. davidmillerphotos. wordpress.com…

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. PAUL LARKINS TR editor Paul has selected three pages of the best new kit to keep you warm and fuelled through winter. LIAM DEE Never one to skimp on the details, Liam can confirm that CXP’s boxers (p83) are indeed all-day comfortable. VICTORIA CUSACK Victoria takes a look at the best kit and advice to keep you going on the trails in low light, p86. MARC ABBOTT Marc has spent much of the past two months fastidiously cleaning the shoes he’s been testing, p90.…

This selection of some of the best kit for night-time running will keep you more visible, and therefore safer, when running after hours. REFLECT360 HYDRATION BACKPACK, £49.99 2 x 500ml soft bottles and 1.5-litre rear bladder included. HIGHER STATE JACKET, £50 Surrounding the whole of the jacket, the material provides full 360 -degree reflection for visibility, which increases visibility during low-level lighting. BROOKS RUN VISIBLE CARBONITE JACKET, £130 Reflective, lightweight with plenty of storage. BROOKS RUN VISIBLE CARBONITE 5IN SHORTS, £60 Reflective, drop inside pockets and key loop. REFLECT 360 EXPLORER BEANIE, £24.99 Fleece-lined for warmth, it uses reflective yarn. BROOKS RUN VISIBLE CARBONITE T-SHIRT, £50 Lightweight, reflective and highly breathable. BROOKS RUN VISIBLE CARBONITE TIGHT, £80 Reflective, back pocket storage allied to good breathability.…

One of running’s joys lies in its ability to offer an escape. Within minutes of lacing up our shoes, the busy stresses of daily life begin to fall away. As the miles pass, that sense of freedom deepens. This issue’s routes are all about capturing that essence of escape, wherever you happen to find yourself and whatever level of challenge you’re seeking. Starting with ideas for escaping the city, our first three routes find the wild spaces hidden within Britain’s biggest conurbations. Discover herds of deer and ponies grazing among sites of historical interest, all within easy reach of the office. Our next four routes explore some of England’s National Parks, stepping up the challenge a little. Each one celebrates some of its area’s fascinating geological features: Dartmoor’s granite tors;…

It’s a simple challenge – lace up your running shoes, head out of the door and go for a run; nothing less, nothing more. But it’s one that has proved amazingly popular, inspirational, motivational and downright fun. Thousands sign up every year – for free – then spend the next 12 months surprising themselves as they explore places they never believed possible, running distances only other people ever did. And before you say, ‘But there’s no way I’ll be able to run 1000 miles in 12 months’, forget that number for now. We’re only interested in getting you going. Of course, if you reach that 1000-mile target, then fabulous, but really this is not just about that end goal. It’s about so much more. It’s understanding the mental and physical…

Strength and conditioning is a fundamental part of running but the area that is most often neglected. We will run for hours but won’t put in the time to strengthen our bodies to help us run better. There are huge benefits of doing S&C including: ■ Injury prevention ■ Improved range of motion ■ Increases bone strength ■ Increases performance The following full body circuit will help to get all those muscles fired up in your feet (great for your proprioception on the trails), activate your glutes and core, develop your arm strength (which in turn will then help your arm drive) and increase your hip strength… with all of this leading to you becoming a faster runner! EQUIPMENT NEEDED Resistance band, chair and a light weight (you can use…

Richard Davis is a vegan ultra-marathon runner. He has noticed no negative effects from his plant-based diet, and generally has felt more alert and that he can train harder since going vegan for ethical reasons. “I always eat fresh fruit and veg, but I don’t want to be thinking about everything I eat all the time. I tend to eat whatever I like most of the time, but in the couple weeks before a race I will cut out all treats to make sure I’m in good condition.” When it comes to staple meals Richard doesn’t follow any particular nutrition advice. “For me, I don’t believe in carbing up, or drinking loads of water the day before a big race or key session. “It works much better for me to…

"Vary your training with a mix of hard and easy sessions" Start by slowly introducing trail running into your training plan, allowing your body to adapt to the unpredictable and varied off-road terrain. Gradually increase your distance and time on the trail, learning how to cope with the changes in gradient and conditions under-foot. Initially, it will feel much harder (and slower!) than running on the road, but with practice you will become a fitter, stronger and more confident runner. It’s also important to vary your training with a mix of hard and easy sessions, allowing for adequate recovery and rest in between. Now we have all that in place, think about your shoes. There are three distinct categories that we all fall into; neutral, overpronation and underpronation (aka supination).…

JOHN BREWER The prof gives us a mile by mile analysis of why trail running is good for you, p38 ROBBIE BRITTON Alpine resident Robbie has some handy sustainability advice, p46 STUART HAW Just because Stuart resides in the fens doesn’t mean he can’t run hills, p50 EMMA HARRISON Emma runs some amazing ridges that really will get your pulse racing, p58 LILY CANTER Explore the fun world of canicross with our faithful friend, Lily, p68 VERITY OCKENDEN Key workouts to make 2022 a key year when it comes to running fast, p76 /trailrunningmag @trailrunningmag tr@bauermedia.co.uk…

TIP #1 DON’T IGNORE GOALS Goal setting is vital so that you don’t drift through life. Setting a variety of short (weekly, monthly), medium (quarterly/ yearly), or longer-term (five years+) goals can help you to navigate your way through the year. It focusses your brain and activates the reticular activating system (RAS), neurons located in the brain stem that mediate behaviour and programme new patterns which can set you up for the year ahead in a positive manner. TIP #2 SMALL STEPS Split your goals into smaller segments which encourage you to celebrate your wins and progress, giving you inner-confidence and self-belief. This kind of positive domino effect will make you feel like things are more achievable. Put simply, this means breaking down bigger goals and aspirations into more bite-sized…

Exercise could suppress cancer growth, which is good news for everyone given that it can be spreading before we know about it. A study at Edith Cowan University showed physical activity secretes into our blood myokines, which is a protein that can help us fight cancer cells. As reported in Medicine & Science in Sports & Exercise, the findings came after 10 prostate cancer sufferers undertook a 12-week intervention which included self-directed cardio, resistance training and protein supplementation.…

As one of the most successful Rugby League players of all-time, Kevin Sinfield is used to running up and down the pitch. But, after hanging up his boots, he’s been lacing up his trainers and set his eyes on ultra-distances. At the end of 2021, Sinfield ran 101-miles from Leicester to Leeds in under 24 hours raising over £1millon for Motor Neurone Disease research. Having completed seven marathons in as many days in 2020 for MND, the cause is close to the heart of the former Leeds Rhinos captain – his former Rhinos teammate Rob Burrow was diagnosed with MND in 2019.…

At America’s oldest ultra – the JFK 50 – there were wins for Sarah Cummings and Adam Peterman, with the latter running the second-fastest time in the race’s history. Chris Fisher set a new world record for the most vert in a month, climbing 400,246ft in the Cirque Series Max Vert Challenge virtual event. That’s like summitting Everest more than 13 times! Jamie Hurrell set the FKT for the Sarum Way, running 7hr 14min 37sec. The 53km route circles Salisbury, including the historic Old Sarum, the site of the ancient hill settlement and fort. The Kendal Mountain Festival saw its highest in-person attendance since its inception in 1980, with 20,000 tickets sold! 2020’s 40th anniversary festival was hosted virtually.…

Running a 60-mile ultra can never be termed “easy” but, when you’re a tired mum of five children, it qualifies as “a nice day out,” according to Julia Robinson. Until recently, Julia’s running amounted to no more than four or five miles a few times a week and she had never entered a race. However, needing a new focus in life after the birth of her fifth child, she took up long-distance trail running and has amazed herself by winning all three of her races so far. “My husband, Tim, had always done these ultra races and I’d gone to support him now and then, but I never thought it was something I would do or could even do,” Julia tells us. “It was only because I’d had my fifth…

As much as we love trail running, staying motivated all the time can be tricky. Running at its best is tremendously enjoyable but, we’re not always in the mood to lace up, particularly in poor weather or on dark nights. That’s why we came up with #Run1000Miles. It’s a yearly challenge designed to give us all a target to aim for. It’s 2.74 miles per day or 19.2 miles a week – a serious undertaking for most of us. So what’s it all about and why should you join us? MIND BLOWN In January I started what I thought would be a difficult, demanding and potentially unattainable challenge to #Run1000Miles in 2021. Today I reached the 1000-mile mark during my run. It’s been a great year which has included my…

1 SIGN UP ONLINE Visit run1000miles.co.uk to register. We have special 2022 #Run1000Mile ruffs for you to wear while you complete your challenge (see left). They’re on sale now for £9.99 – 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 GET SOCIAL…

VISION Most of us spend many hours each day staring at the screens of mobile devices and laptops, a problem which has become worse with so many of us working from home. Running offers a great way of reducing the eye strain associated with screens – by focusing on distant objects or great views, we can relax the eyes and eye muscles, and give them a welcome break. MENTAL HEALTH Even before the pandemic, sports psychologists had shown that running is a great way to boost mental health. However, the trials of lockdowns highlighted the benefits of hitting the trails and enjoying the freedom of the outside environment, offering a chance to clear the mind of problems that are only too quick to build up when stuck indoors. Although running…

Doctors at Lifesum, a nutrition app that helps users improve their health through better eating, have unveiled how a climatarian diet can boost well-being and save the planet by reducing your CO2 by 1.5 tons annually – plus the five foods and daily hacks to lower your carbon footprint. A climatarian diet focuses on reducing the carbon footprint with plant-based, locally sourced produce (food creates 20-30% of all global carbon emissions). A major component is also reducing animal food consumption, particularly beef, which contributes to higher emissions than plant foods (about 57% compared to 29%) and more than transportation globally. Increased carbon emissions are drastically changing our planet, including rising temperatures and sea levels, which contribute to more heat waves, drought, storms and wildfires. Not only does a climatarian diet…

Just because you haven't run a mountain marathon doesn't mean you can't conquer one. DON'T SET YOURSELF ANY LIMITS I acually coach Stuart, the runner in this feature, so it was really exciting to see him achieve such a fabulous result. To be honest, he showed me that there's no way you should accept limitations. Prior to this mountain marathon he was very much a short distance track athlete and I was perhaps a bit sceptical to how he would fare. But he was happy to take on board new ideas and work on his weaknesses – in this instance, running a long way, slowly! We recognised this midway through his preparations and took the necessary steps to sort it all out – slow down, and enjoy the scenery. He'd…

With 282 Munros to bag and a whole host of them being based in the Highlands of Scotland, it seems an inevitable challenge for the avid trail runner to want to climb them all. From multi-day trail runs, to simple ups and downs, every mountain promises its own adventure and surprise. However, although there are Munro societies out there and many fantastic mountaineering clubs to get involved in within the Highlands, sometimes a solitary day out in the hills is all we need to feel alive. What isn’t bargained for here, is just how ‘alive’ we want to feel, and understanding the fine line between feeling rejuvenated and being, quite frankly, terrified to the point of packing an extra pair of pants. It is something I've yet to work out.…

DogFit International has clinched the ‘Highly Commended’ gong in the hotly contested Supplier of the Year category at the ukactive Awards 2021. The leading canicross kit supplier and training company was recognised as being among the best in class in the physical activity sector for its work encouraging and supporting people to get fit with their dogs. The award was presented by Paralympic champion and ukactive Chair, Baroness Tanni Grey-Thompson, and Olympian, Professor Greg Whyte. This year’s awards recognised organisations demonstrating an exceptional response to Covid-19 and showing excellence in the face of adversity. DogFit evidenced the impact of its work in promoting the sport of canicross and helping get more people more active, more often. As we’ve explained in our main feature here, canicross is the sport of hands-free…

Firstly, running in the dark can be quite thrilling. Some of my fastest run times have been fuelled by that fight or flight adrenaline rush, imagining that I am being chased through the night. There is something quite instinctual that makes us run faster in the dark, and I’m sure it isn’t entirely fear! Secondly, running outside when the temperature drops also uses more fuel, so your body will be working harder and burning more calories for the same number of miles – win win! The anonymity of the darkness means that no-one will see your grimacing sweaty face as you attempt to tackle a hill climb. Nor will they see your mismatched compression socks and slightly sagging running tights combo. You will gain huge amounts of kudos from the…

FULL FOCUS The ambiance after sunset differs completely from daytime. There’s less traffic and a sense of tranquillity, especially for those who don’t like to run with music. It almost feels like the streets are yours. As you have less distractions, you can focus more on your body; a freeing sensation that sharpens the senses! RELIEVE STRESS We all have a tough day at work sometimes. There’s nothing like running the day’s cares away. It is a perfect moment to blow off some steam, the ideal stress-reliever before you drift off to sleep. GET INTO THE GROOVE FASTER When you start your day with running, your body needs time to wake up. In the evening your muscle temperature reaches its peak, so it’s a lot easier to get into the…

GET THERE The Crowden Clough route starts from Edale train station. The nearest train station for Chrome Hill is Buxton, then take the 442 bus south to Earl Sterndale (about 20 minutes). EAT HERE The Penny Pot café (pennypotcafe.com) or Old Nags Head (www.the-old-nags-head.co.uk)in Edale. The Old Original Bakewell Pudding shop (bakewellpuddingshop.co.uk) or the Lavender tea rooms (www.thelavendertearooms.co.uk) in Bakewell. Café Adventure (cargocollective.com/cafeadventure) in Hope. SLEEP HERE Camp at North Lees (www.peakdistrict.gov.uk/ visiting/things-to-do/camping/ camping-northlees) near Hathersage, or Upper Booth farm (nationaltrust. org.uk/holidays/upper-booth-farm-campsite) near Edale. Or try one of the YHA hostels (www.yha.org.uk).…

Welcome to the best year you’ll ever have. Every January, we set you a goal: run 1000 miles in the next 12 months. And then, as you set about this amazing task, you tell us all about it on our Facebook forum. Your stories never fail to inspire us and continually amaze us. Truly, this is all about team spirit, camaraderie and whether you achieve 1000 miles or not, it matters not. Like one of those ancient proverbs, it’s all about taking the first step on a journey that will – we guarantee – take you places you’ve never been before... whether that’s left along that intriguing looking path in the woods, or up and over a once impossibly high mountain. For me, even the best part of 45 years…

1 SIGN UP ONLINE Visit www.trailrunningmag. co.uk/run1000miles to register. 2 JOIN US ON FACEBOOK Sign up at www.facebook.com/groups/ run1000miles and join in now! 3 FILL IN THE TRACKER Find your progress tracker on page 35. Keep it somewhere handy to stay on top of your mileage. 4 TAG YOUR SOCIAL MEDIA POSTS Use the hashtag #Run1000Miles for your chance to be in the mag. 5 GET EXPERT TIPS Receive expert and pro advice in every 2022 issue of TR. 6 MAKE 2022 YOUR FITTEST YEAR EVER! The most important thing is to get out there, run, and have a great time!…

Starting out in running, or adding sessions to your easy running, can seem confusing. The following 12-week schedule provides a routine of easy running, longer efforts and some intervals to build fitness, maintain variety and teach the principles of different running training. Feel free to mix around the rest days to suit your personal schedules and if in doubt, take it at your own pace. If you feel that you need another week or so to get used to running, then don’t be afraid to put off the sessions or drop the distance a little. Equally, if you get to the end of the 12 weeks feeling great, then use the same programme and just add a little more. A general strength session will go a long way to your…

"The best way to get motivated is to buy some new running gear" Let’s kick this off by saying the most important thing is to enjoy trail running. Use exercise as a way to relieve stress and anxiety and to escape the rigours of modern-day life. Lace up your trainers, head to the hills and discover a new and exciting world full of adventure, for there is nothing more enjoyable and rewarding than the freedom of exploring and running in the great outdoors. But don’t forget hills can be demanding! You need to be prepared for the adventure you are about to enjoy. As it’s winter currently, we’ll have a look at the things you need to think about as you prepare for what is probably going to be a…

You may not know it, but when you start your training week, you’re embarking on a minicomputer programming course that takes in meteorological conditions, physiological response and even how busy your diary is. Sally Gunnell, a lover of trails, but in this instance an Olympic champion and world record holder, told us once she got a fortnightly programme from her coach then fitted the sessions in around how she was feeling, what the weather was like and any other commitments she may have had. It’s a great way to work, and an easy skill to learn that involves not much more than reporting back to yourself each day on how you feel. If you feel sluggish, say, score yourself 1-3, middle of the road is 4-7, and amazing is 8-10.…

Look at running as if it was an iceberg – that’s the advice of ultra-distance supremo Tom Evans, winner of a host of the world’s best trail races. He doesn’t mean it’s something to be avoided or that venturing off-road is cold and uninviting, far from it, but what he is saying is that for most of the time your training needs to be nothing more than completing week after week of bog-standard runs. It’s the best kind of running; heading out of the door for 10km or so minding your own business, taking in the views, loving life. And better, do that for 80% of your runs and you’ll become stronger than ever before and more than ready to tackle some more specific work. Is it worth doing that…

Millions wouldn’t start their weekend any other way than completing their local 5k Parkrun, and now a new study has analysed the positive effects it has on their mental and physical health. Researchers at the University of Sheffield and Sheffield Hallam University emailed surveys to millions of participants in the UK and assessed the 60,000 valid responses. When it came to those from deprived areas who were previously inactive new Parkrunners, 76% (versus 69% from the overall sample) reported improvements to mental health, 92% (89% overall) said they were fitter, 90% (85% overall) reported better physical health and 84% (79% overall) said they were happier.…

How was the challenge as a whole? Lots of ups and downs we presume... The challenge as a whole was tough, both mentally and physically. My body started to break down after my sixth marathon and I really had to manage aches and pains. I had a stress fracture from marathon No.7 and both Achilles tendons were borderline rupturing! The pain in my right knee brought me to tears a number of times. But I did have a few highs, like going sub 4hrs on marathon number 19 and 4hr 5mins for marathon 20. At this point, my body started to adjust. Tell us about the concept behind the distance; how did you settle on 635 miles? We lost 635 military personnel in Iraq and Afghanistan and I wanted to…

National Running Show January 22-23, NEC, Birmingham Everything ‘running’ that you could possibly imagine, under one (giant) roof. A perfect excuse to load up on new kit for the year ahead! RunFestRun May 20-22, Englefield House, Berkshire Races, camping, great food, big-name bands. What more could you want from a running festival? This one’s a highlight of TR’s year. LoveTrails June 30-July 3, Gower, Swansea With trail race distances from 3km to 55km as well as a host of outdoor activities, talks and fun for all, this Welsh festival will be hard to top. Kendal Mountain Festival November 2022 (date/venue TBA) A truly memorable outdoor experience in the heart of Cumbria, surrounded by likeminded trail runners and live entertainment. #Run1000Miles All year long! Commit to running 1000 miles in a…

For only the third time in its half-century history, the Original Mountain Marathon was cancelled due to severely inclement weather. (We think Trail Running editor Paul was secretly relieved – he was already on-site and ‘ready’ to brave the Lakeland rain at the OMM!) We wrote about the Tan Hill Inn in our feature about the best trail running pubs in the December/January issue of TR, but it has since hit the national headlines as Storm Arwen brought heavy snowfall, trapping 60 guests and forcing them to spend three nights there. Now that’s a lock-in!…

The last thing you need after six days in the mountains in one of the world’s toughest ultras with the finish almost in sight is to be bitten by a snake. That’s what happened to Surrey runner Hideo Takano at the Tor des Géants race in Italy last autumn – but he struggled to the finish line. The 55-year-old was approaching Courmayeur, the end point for the 330km race with 24,000m of elevation. Coming down off the mountains for the last time with just 2km to go, he felt a stabbing pain in his ankle and knew it was more than an insect sting. “My first thought was, ‘is it going to be quicker for me to go to the doctor or a doctor to come to me?’” he says.…

Once you’ve signed up for our life-changing #Run1000Miles challenge and told everyone about it on social media, there’s only one thing left to do (apart from the running, obviously...): Nail your colours to the mast by snapping up one of our lime green 2022 ruffs. Wear it as a neckwarmer or hat, use it as a scrunchie or double it up as a face mask when you’re nipping to the shops. It’s not only a warm and versatile piece of running kit, but also a great way to let everyone know you’re on the journey to clock 1000 miles in 2022! The ruff costs £9.99 with free UK postage, from trailrunningmag/run1000miles.…

As trail runners we’re generally a pretty green bunch. But the climate change crisis continues, and we could all do a bit more. So what can we be doing? Researching a section on sustainability for 1001 Running Tips (see right), great discussions were had with the likes of ReRun Clothing, Trees not Tees and everyone’s favourite litter picking record breaker Damian Hall. They had some solid ideas. “The most sustainable bit of kit is the one you already own” is the line that most sticks in my mind from ReRun Clothing founder Dan Lawson. The athlete has been running solely in second-hand kit for the past few years and it’s not slowed him down. Well, apart from the time he borrowed my shoes for LEJOG and they were too big…

If you've been inspired by the breathtaking YouTube clips of Kilian Jornet speeding along knife-edged ridges and are brave (or arguably foolish!) enough to try it out for yourself, you will clearly need to have prepared for it in order to stay in one piece. The skills required for traversing ridges are the same as those needed for technical mountain running in general. You'll need balance, a shorter stride than usual, and you'll certainly need to be wearing the right footwear. Crucially, always be alert to what's ahead, practice running on similar (yet less lofty) terrain and keep your centre of gravity over your toes. The rewards of ridge running are undeniably huge but don't skimp on preparation, and definitely don't attempt it unless you are suitably qualified.…

Including your pup into your goals – just like Phil has – can be a stimulating way to develop not only your own running (and your dog’s) but your relationship with your pet. Many breeds of dog love to run, possessing an unbound enthusiasm that admittedly even the most avid runner wishes they had sometimes. Running is both mentally and physically stimulating for canine companions. How about a goal to complete a dog run-walk once a week for rookie pups? More experienced dog-runner pairs could plan for their first canicross race instead. The options are endless. But just like humans, be careful with your dog’s running, building it up slowly, and don’t start them too young!…

BORDER COLLIE Great companions for long-distance runners, they are intelligent and need the mental stimulation of command training and play. Happy collies will enjoy at least two hours’ daily exercise. RETRIEVER Labrador and golden retrievers make enthusiastic running companions over short to medium distances. Being the most unfussy eaters on the planet, they are prone to obesity, and if overweight, require a very slow build up of fitness. Allowing them to stop and sniff is important. VIZSLA These red-coated bounders love long trail runs. Requiring at least two hours’ exercise each day and enjoying the mental stimulation of training and obstacles, they are ideal for taking out on the trails. JACK RUSSELL A tiny tank of energy, their little legs will pelt alongside you on short to medium runs. Allowing…

While it would be wonderful to be able to run any time, anywhere, the vast majority of women don’t. We decide not to jog at certain times of day and avoid places we deem unsafe. This is the way it’s always been. The tragic deaths of Sarah Everard and Sabina Nessa have made the subject topical, but the statistics for violence towards women have been hairy since I was born over 40 years ago. Startlingly, 1 in 4 women are raped or sexually assaulted at some point in their lives, and 46% of female runners are harassed. Our mothers taught us to stay safe: don’t walk or run alone at night, tell someone where you’re going... and we pass that advice on. Some of our mothers (including mine, who was…

ALLBIRDS TRAIL RUNNER SWT 344g (UK 8) allbirds.co.uk The most remarkable thing about these eco-conscious shoes is the materials used. The sock-like stretch uppers are made from merino wool, recycled polyester and eucalyptus tree fibre, the soles contain natural rubber, castor bean oil and eco-plastic from sugarcane, and the laces are constructed from recycled plastic bottles. Beyond this, they even cut it on moderately technical trails! The sole is particularly grippy, the fit is comfy – especially roomy at the toebox – and there's a fair amount of cushioning on offer. It all operates off a familiar 7mm drop. Well worth a look for the eco-minded runner. VERDICT Eco-friendly footwear that can cut it on the trails. Grip Cushioning Comfort MONTRAIL TRANS ALPS F.K.T. III 332g (8) columbia sportswear.co.uk These…

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 ORDNANCE SURVEY OS creates, maintains and distributes detailed location information for Great Britain. Its app is a must-have. ordnancesurvey.co.uk 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 FORESTRY ENGLAND Looks after more land and more trees than any other organisation in the country, shaping landscapes…

Colin Johnston is a proud member of the 100 marathon club, ranking 123rd globally. Throughout his running journey has completed nine half marathons, 152 marathons and nine ultramarathons. When it comes to nutrition and diet, Colin believes it is important to respect your body and properly fuel it: “If you fill your body with rubbish, you’ll pay for it later. The importance of nutrition and diet can not be understated. Not just on race day but in the build up. I usually have pasta the day before a marathon and then will have porridge and slice of peanut butter on toast on the morning of the race. Drinking lots of water in the days leading up to the event is also very important to ensure I stay hydrated.” Colin doesn’t…

NO SURPRISE HERE The British coast is as popular as ever, with many routes recorded around the south coast. Padstow, Cornwall, and Swanage, Dorset, were the most popular. THERE ARE MORE FIRST-TIMERS The elevation (climb) of runs this summer has reduced by 42%, suggesting more newcomers are taking to the outdoors and exploring flatter routes rather than hilltops or mountain paths. TRAILS ARE BEST! There was a huge surge in the number of routes recorded across 15 out of 16 British National Parks. The biggest increases were found in Pembrokeshire (90%), Loch Lomond and the Trossachs (86%), Brecon Beacons (81%) and Snowdonia (80%). MORE OF US ARE RUNNING The number of runs recorded in the summer of 2021 was just under 85,000 – an increase of 21% compared to 2020.…

Here’s a 16-week plan to help you prepare for a trail half marathon. The plan is designed to be flexible and adaptable to fit your normal running routine – with the option to do between four and six runs per week, and one or two harder sessions per week, depending on what you’re used to. It’s important not to make any big changes to your training volume or frequency of harder runs in your plan, so choose the option that fits best with your routine. Although this plan is a good starting point, you could personalise it further by thinking about the specific demands of the race you’re training for, and what you need to improve in particular. What’s the race terrain like? If there are hills, how steep/long/technical are…

The exact nature of your training for hilly races and mountain races is very much going to be dependent on where you live and train. After all, the best way to prepare for the hills is to run in the hills... This 12-week programme should be mostly accessible for all regardless of where you live (so, no excuses for our Norfolk-based #Run1000Milers!).If you don’t have easy access to hills, replace the short hills with fast efforts on the flat, and even consider using the stairs as another option. Don’t forget your strength work, either. Incorporating simple drills such as squats, lunges, step-ups, box jumps, calf raises into your routine will help to strengthen and loosen you in all the right places, and therefore do wonders for your climbing! See you…

SHOUT ABOUT #RUN1000MILES Running by its very nature tends to be a solo affair, but we’ve found that sharing your journey on Facebook with us proves incredibly inspirational and motivational for everyone involved. There’s not a week goes by where one of the forum doesn’t achieve something amazing that has the whole group heading for the ‘Like’ button. But do you know what’s better about being involved with this team? The expertise is second to none. If you have a shoe query, a favourite jacket you want to shout about or simply a pair of old socks you love, your opinion counts so much more than anything we could ever say. Yes, we have sponsors, but it’s your thoughts that matter most. Join us!…