Running Fitness - July 2015 UK

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CONTENTS | Running Fitness
29
48
78
4 runningfitnessmag.com July 2015
32
44
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Running Fitness
CONTENTS
JULY 2015 ISSUE 186
84
ON THE COVER
29 EAT SMART
Ultimate guide to pre-run nutrition
59
39
32 NUTRITION BOOSTERS
Speed up your recovery
39 FEET FIRST
Common foot ailments and prevention tips
44 BOUNCE BACK AFTER YOUR

BABY
Tips and expert advice to return to your

running
53 MILE OVER MATTER
Find out why running at any age has multiple

benefits
Discover how running in mountains or under

open skies can be truly uplifting
56 AGE-PROOF YOUR FITNESS
98 FINAL THOUGHTS
The best products to support your running
57 WIN A PAIR OF SUNGLASSES

59 THE PROFESSIONALS
Choosing the right expert is as important as

the right shoes
62 RF HERO - LORNAH KIPLAGAT

We spoke to Lornah about her Olympic
dreams
73 VIDEO GAIT ANALYSIS
Studying your running form can help prevent

injury
COLUMNS
John reflects on the dangers that runners face

when training outside
REGULARS
14 POSTBOX
Readers share their thoughts
18 INSPIRING RUNNERS.
Sam and Tom Lynas
28 FOOD GLORIOUS FOOD
Tasty mango and banana tea cake
48 EXPERT Q&A
Our experts answer your running-related

questions
20 RUNNING INJURY SPECIALIST
68 KIT BAG
23 LAZY GIRL RUNNING
78 WILD RUNNING
24 TECHNOLOGY CORNER
EVENTS
Do you suffer from heel spurs? Understanding

the pain can help you recover quicker
You dont always need to race and chase PBs,
as Laura found out
Will the new wave of virtual reality hardware
change the fitness industry?
25 A MILE EACH DAY
What happens when you hit a setback?
27 REACH NEW HEIGHTS
New season clothing and our hot pick

selection
Go wild in the Brecon Beacons
84 EVENTS ROUND-UP
86 ROVING REPORTER
Would you take on a Tough Mudder?
92 EVENTS LISTING
Find your perfect race
July 2015 runningfitnessmag.com 5
BEGINNERS | Running Fitness
WELCOME
This month I am writing my eds letter

having just returned from the Virgin
London Marathon expo. Seeing
thousands of hopeful and excited
runners coming to collect their race
numbers was a wonderful sight. You
cant help but be buoyed up with their
enthusiasm and nervous excitement,
and Im pretty sure I heard myself
utter the words maybe next year.
We also said goodbye to a true great of the running world
Paula Radcliffe. I watched as Paula shed tears of happiness
as she crossed the finish-line for her last VLM race. She has
inspired many runners in the past, and I have no doubt that she
will continue to inspire future generations. And we hope that our
Walk to 5k guide has also been inspirational for some of you, as
we reach our ultimate part this issue. Find out more on page 34.
One area that runners seem to struggle with is understanding
how to correctly fuel before a race. Expert Renee McGregor is
on hand this month to explain about pre-run nutrition.
Finally Im taking off my editors hat for a few months while I
embark on maternity leave. I will be leaving you in safe hands
with my team. Wish me luck!
NATASHA SHIELS, EDITOR

LOG ON TO wwwrunningfitnessmag.com for more news
and insightful content, blogs and our favourite articles
SEE PAGE 90
GO DIGITAL
13 ISSUES
FOR 15.99
3 THINGS YOU NEED TO

KNOW THIS MONTH
P34 Our final walk to 5k
training plan will see you
run for 40 minutes.
This last part will see our
beginner runners reaching
further than ever before
by introducing a different
pace, varied terrain and even
some hills. Read our final
four-week training guide
and dont forget to tell us if
youve been following it.
P62 Lornah Kiplagat
started running at school,
and is now a four-time
World Champion!
This issue we were delighted
to talk to Lornah ahead of
the Virgin London Marathon
about who inspires her, her
dreams for the 2016 Olympic
Games, and why for Lornah,
running is not just a sport but
a lifestyle choice.
P73 Troubled by a niggle
but unsure whats causing
it?
Injury prevention expert Matt
Phillips explains how video
gait analysis can not only
pinpoint where you might be
going wrong, but how it can
also help to fix any imbalance
or posture issues that you
might be suffering from.
Prepare to be suprised!
THIS MONTHS CONTRIBUTORS

SARAH IVORY: Had a baby and
looking to get back into your
running groove? Sarah looks
at the best way to bounce
back to pre-pregnancy levels
of fitness through practical
tips and expert advice.
Page 44
RENEE MCGREGOR: What

makes the perfect snack? How
much carbohydrate should
you consume? And can you
run in a fasted state? Expert
Renee demystifies pre-run
nutrition.
Page 29
EVIE SERVENTI: Our feet are

constantly under pressure and
prone to wear and tear, so its
vital to look after them. Find
out how to treat and prevent
common foot conditions, from
athletes foot to blisters.
Page 39
KEEP IN TOUCH TWITTER @Runfitmag FACEBOOK: facebook.com/RunningFitness

Running
Fitness
Image Lionel Montico
picture
perfect
UTAT
MOROCCO
This spectacular image shows a mountain marathon
event called the Ultra Trail Atlas Toubkal, which takes place
in Morocco and is 105km long. This race is an event to be
experienced, and promises to be like nothing you will have ever
taken part in before.
Watch this space for a review of the event in a later issue.
More information can be found at www.atlas-trail.com
Running Fitness | NEWS
THIS MONTH
Standing to attention, running rehab for the disadvantaged, and proof that males with higher
reproductive potential are BETTER DISTANCE RUNNERS
VIRGIN LONDON
MARATHON MANIA
Marathon stats? Did you know that...
90
Age of the oldest

man running
87
Age of the oldest

woman running
18
Age of the youngest

man and woman
3450 2960
Rubbish bags to be
filled after the race
Teachers ran; most

popular occupation.
IMAGE MARK SHEARMAN
The London Marathon saw runners of all

abilities and ages:
Paula Radcliffe ran her final marathon in
2.36:55
Kenyas Eliud Kipchoge won mens
marathon in 2.04:42
Ethiopias Tigist Tufa won womens event
in 2.23:22
Josh George denies Paralympic
champion David Weir his 7th win.
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Running Fitness | NEWS

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wireless HR
earbuds
STAND TO
ATTENTION!
JABRA JOINS ITU TRIATHLON
AS GLOBAL PARTNER
Sports audio producer Jabra has joined

the 2015 International Triathlon Unions
World Triathlon Series as a global
partner. Jabra will activate at seven of
the 10 WTS races with its revolutionary
performance earbuds. RF deputy editor
Evie Serventi will team up for the
Olympic relay at the Vitality World
Triathlon London, a key event within
the partnership. Watch this space!
INDUSTRY CELEBRATIONS
The 2015 Running Awards, in association with Everyday Hero,
took place on Friday 24 April in London. The independent
annual awards ceremony celebrated the best of running and its
culture, with runners and consumers nominating and voting for
their favourite products, brands, publications, sports retailers
and events. Among the winners were: Ealing Half Marathon,
Manchester Marathon, parkrun (best event series). For all
results/info see: therunningawards.com/results
The British Chiropractic

Association has warned
that Britains sedentary
epidemic is contributing
to the rise in back and
neck problems. Almost
two thirds of Brits spend
most their day sitting.
On average we spend:
1.8
Hours
sitting looking at
mobile technology
3.7
Hours
sitting looking at a
Do runners make for a desirable partner?

Perhaps so, say the experts
UK FITNESS ROUND UP
WALK TO WORK WEEK Living Streets
annual Walk to Work Week took place on
11-15 May as part of National Walking
Month.
THREE MOVES TO HEALTH This World
Cancer Research Fund project encourages
people to be more active at work and
during leisure time.
NATIONAL FITNESS DAY, 9 September Will
include gyms and fitness centres around
the UK, organised by UKActive.
www.nationalfitnessday.com
ON YOUR FEET BRITAIN Organised by Get
Britain Standing and the British Heart
Foundation. This years debut challenge on
24 April saw workers across the country
stand to raise funds for heart disease,
while having fun and getting fitter. Team
challenges encouraged workers to bond
and get motivated.
laptop or a desktop
computer
The BCA suggest you:
Take regular (short)
breaks
Sit up straight
Be ergonomically sound
Drink water rather than
tea/coffee.
MAN WITH A RUNNING MISSION
Never underestimate
the healing powers of
running
THIS MONTHS
NEWS IN BRIEF
A US judge has helped give addicts and the homeless a

second chance through running. Judge Mitchell, who is
married with three grown children, set up the Midnight
Mission Running Club in downtown LA in 2012 reports RW
Newswire, and believes running equalises everyone in the
group once out on the road. Running with the club has
given many of the citys homeless, ex-addicts/criminals a
renewed sense of hope, a positive self-image and a new
identity, which will help them integrate back into society.
NEW RESEARCH LINKS DISTANCE

RUNNING TO DESIRABLE GENES
A study at the University of Cambridge has
found that males with higher reproductive
potential are better distance runners. This
may have been used by females as a reliable
sign for a good breeding partner during our
hunter-gatherer past, as good runners are
more likely to have other traits of good
hunters and providers, say the researchers.
Lead author, Danny Longman, and
colleagues tested for specific finger lengths
known as the 2D:4D digit ratio in a large
sample of marathon runners. This digit ratio
is the most accurately known way to tell if
an adult was exposed to higher levels of
testosterone as a foetus a proven predictor
of the potential for reproductive success in
men, say the researchers.
LETTERS | Running Fitness
POSTBOX
Wed love to hear your views, news and reviews

LETTER OF THE MONTH
INSPIRED BY TRAIL RUNNING
I just wanted to thank you for opening my eyes

to something that was always right in front of
me.
I have run for a while now, and for a long time
would pound the same long and boring roads.
Losing motivation, I searched for inspiration in
your magazine; your encouragement to try trail
running was received with a trepidation but after
my first run in the mud I was hooked.
But its now gone further than my love of
nature and my surrounding environment. I never
for a second thought it would teach me about the
history of where I live and the land surrounding.
My hunt for longer and further reaching muddy
routes led me to the local library and the tourist
information office where I found many new trails,
but also lots of information and history about
these routes and the footpaths that I had
discovered through running.
One well-trodden route I take, called Bishops
Way is actually a medieval track once used by
the bishops of Ely travelling to their palace in the
nearby village of Downham. It was also here that
Athelwold, Bishop of Winchester set up his
monastic settlement in 970, which at the time
I would just like to share that my wife and

I bought your magazine for the first time
this month.
We have absolutely loved it. We
thought it might have been a bit above
SEND YOUR THOUGHTS ON ALL THINGS RUNNING

TO: NATASHA SHIELS, Editor, Running Fitness
magazine, Kelsey Media, Cudham Tithe Barn,
Berrys Hill, Cudham, Kent TN16 3AG
CONTACT BY EMAIL ON: rf.ed@kelsey.co.uk
YOUR
TWEETS
THIS MONTH
Bored of your usual route? Try trail

running for new challenges
would have been an island before the fens were

artificially drained.
Now when I run this track I am not only
enjoying running through the countryside but
can also imagine the bishops travelling the same
path, making their perilous journey to their
settlement.
Who would have thought I would gain all this
from just picking up a magazine and trying out a
suggestion?
MANY THANKS,
BEN COOK, VIA EMAIL
THE LETTER OF THE MONTH WINS A HIGH5 ENERGY

PACK, INCLUDING A DRINK BOTTLE, SPORTS DRINKS AND
GELS www.highfive.co.uk
DISCOVERING RF
Running Fitness
us. But the articles were really informative

without being too labour-intensive to read.
They were precise and concise, and clearly
target a wide range of runners.
Ive been a steady runner for the last
year or two, and wish Id had this
WORTH
37.99
@poneil22 This time last

year I couldnt run 4k
without stopping!
Yesterday I completed my
first marathon in 3:47:06!
@DoshLtd The best runner
leaves no tracks Tao Te
Ching.
TWEET US @Runfitmag
ON
FACEBOOK
THIS MONTH
We asked you to share
your pre-run snack.
Heres what you said:
Ed Chapman: Banana and
strawberry jam sandwich.
Catherine Wilson: Porridge
with apple and blackberries
magazine sooner. It was a really

interesting read, and had a great broad
spectrum of articles.
Thank you so much!
Barry Polatajiko, via Facebook
Lynda Gilroy: If its a big

long race, I have cornmeal
and chia seeds pancakes
the night before.
LIKE US AT FACEBOOK:
facebook.com/
RunningFitness
T H E PA R K . T H E T R A C K . T H E PAV E M E N T.
SARAH RUSSELL
Train hard, get organised

Running is all about enjoyment, but you also need a fair amount of PLANNING,
PREPARATION and PRACTICE, as Sarah recommends this month
ith my runners, Im
forever talking about
a concept known as
the six ps: planning,
preparation and
practice prevents poor performance.
It basically just means, train hard
and get organised! But even with all
the will in the world, things dont
always go to plan. Did you know that
38 per cent of runners who enter the
London Marathon never make the
start-line? Is that down to lack of
preparation, planning or practice? Or
just bad luck. No-one fully knows all
the reasons, but its probably a
combination of lack of training;
injury, illness, or just circumstances.
You can practise the six ps, but
sometimes things are out of your
control. One of the skills of a
successful runner is the ability to be
recover and got himself a last

minute entry for Manchester
Marathon. It wasnt the experience
he had wanted, but he didnt let his
training go to waste and he got
himself straight back on the startline and ran a marathon a week
WHEN THINGS GO WRONG
later. He showed amazing mental
But what if things go wrong? Well all toughness, flexibility and resilience.
you can do is be resilient, accepting
The moral of this story is whilst
and move on. I was reminded of the you can train, be organised and well
importance of those characteristics prepared, sometimes things are
recently, when one of my runners
taken out of your control. And its at
went to Paris for the marathon. His those times when you need to dig
training had been textbook and he deep. As the Japanese proverb goes:
travelled to Paris, collected his race Fall down seven times, stand up
number and went out for supper. He eight. So the next time you face a
spent the rest of the night sick with hurdle, instead of letting it defeat
food poisoning and he couldnt run you, try to find a way around it, an
the following day. Instead of feeling alternative and just get back up.
sorry for himself, he was quickly
Tweet me @runfitsarah and
able to accept what had happened, @Runfitmag with your story.
flexible, resilient and adaptable in

the face of hurdles. Being as
organised as possible is important;
having contingency plans and not
allowing yourself to get too stressed
are all vital skills.
Sarah Russell has over 20 years experience in the fitness industry as a running coach, trainer, freelance writer and athlete.
She also has a Masters degree in Sport Science and is a qualified England Athletics running coach www.sarah-russell.co.uk
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Running Fitness | SARAHS RUNDOWN
Dont let hurdles get in your

way, find a way to adapt
SHARE
YOUR
THOUGHTS
Join our supportive

community online and share
your journey with
like-minded runners
WHATS ON IN AUGUST
August can be really hot, making intense

running difficult. But these events make the
most of the beautiful countryside
TOUGH MUDDER
WHAT: Obstacle race
DATE: 1-2 August
WHERE: Skipton, Yorkshire
Obstacle course racing obsession continues with the
toughest of them all. Make a weekend out of it and get
the kids involved too with the Fruit Shoot Mini Mudder.
www.toughmudder.co.uk
ENDURE HARDCORE
WHAT: 24-hour race
DATE: 29-30 August
WHERE: Pippingford Park, Ashdown Forest, East
Sussex
24-hour solo or team relay trail race. Open to runners
of all abilities and great for relay teams. Stunning park
and great trail running. How many five-mile laps can
you (or your team) run in 24 hours?
www.endurehardcore.com
QUOTE OF THE MONTH
IMAGE LIONEL MONTICO
THE BEAUTY OF RUNNING IS THAT

JUST BY GOING OUT AND DOING IT,
YOU ARE CHANGING THE WORLD.
IN YOUR WAKE PEOPLE ARE SEEING
YOU, HEARING ABOUT YOU, GETTING
THIS FEELING FROM YOU, AND
SAYING, I SHOULD BE DOING THAT
GERRY LINDGREN, GERRY
LINDGRENS BOOK ON RUNNING
FANCY A BUCKET LIST CHALLENGE OR TWO?
SARAHS HOT PRODUCT THIS MONTH
HIMALAYAN 100
X-BIONIC RT RUNNING PANTS 99.99
Last year I took part in the

amazing Himalayan 100-mile
stage race. It was without doubt
the most incredible event Ive
ever done, and whilst it does
mean running 100 miles over five
days, its actually very do-able
if youre marathon fit and used
to mountains/trekking. Entries
are now open for the 2015 event.
If you want a once in a lifetime
experience, the Himalayan 100 is it.
www.himalayan.com
ULTRA TRAIL ATLAS
This October, Im headed to the

Atlas Mountains to do an event
called the Ultra Trail Atlas Toubkal
in Morocco. It looks utterly
stunning, extremely challenging
and like nothing Ive ever
done before. For me running,
adventure and life experiences
go hand in hand. I have no idea
what to expect; its unusual and
looks exciting and terrifying.
Maybe see you there too?
www.atlas-trail.com
Its quite possible that these running

tights from X-Bionic are the most
comfortable capris Ive ever worn. From
the second I put them on, they just felt
amazing. Supportive in all the right
places with a soft grown on waist band.
Not too tight, not too low just right.
The highly technical fabric is super
breathable and they feel cool even in
warm weather.
www.x-bionic.co.uk
SAM & TOM LYNAS
Following their mothers treatment for ovarian cancer, two brothers undertook a 10-DAY
700-MILE BIKEHIKERUN challenge to raise money for Cancer Research UK WORDS Rebecca Gibbs
his April, Sam and Tom Lynas

spent nine days climbing the Three
Peaks (cycling between them),
before cycling to London to run the
London Marathon on the 10thday.
I started running when I was about 20,
Sam explains. I was studying in Cornwall
and used to run around the coast path and
along the beaches. What I love about
running is that it is a little bit of escape. I
edit a website dedicated to finding the
tastiest things to eat, so before the
challenge, my reason for running was to try
to not become burger shaped.
Being a chubby teenager, the first thing
you do to shift a few pounds is don the
running shoes and hit the pavement,
confides Tom. Also having a mum who
would compete in half and full marathons
was an inspiration in itself.
As Sam and I are based in opposite
ends of the capital, it was hard to be able
to train together. We had the occasional
chance to run in our hometown along the
seafront and over the hills. Running with a
view always helps the miles go by quicker.
other than yourself means valuable

sessions arent missed when its raining.
I am extremely competitive, adds Sam.
But for this challenge, I think it was such a
big undertaking for us that it was definitely
a team effort rather than about speed. I
used to be able to run half marathons
faster than Tom but I think he now has
overtaken me! During the marathon it was
physically painful to run at my speed. Toms
time was insane (4hs, 6mins); the mental
strength to get that after everything we had
done before was commendable/crazy!
Running the London Marathon is one of
the hardest but best things Ive ever done.
Ive run quite a lot of half marathons but
never really trained for them. I used to
watch Paula Radcliffe on the TV and it was
always an ambition of mine to do a
marathon but I never thought that would be
achievable. When I moved to London in
THE PRACTICALITIES OF TRAINING
2012 and I saw the atmosphere first hand,

I was more determined. I always knew that
we would finish, I was just unsure as to
how much damage it would cause!
Cycling through some of the most
beautiful areas of the UK in the sunshine
definitely made the experience one to
remember, recalls Tom. The hardest part
was the run. I had completed the Hastings
Half Marathon twice before but nothing on
this scale. With the cumulative fatigue of
the previous days, it really did come down
to grit and determination. I never cried
when I was cycling but broke down four
times over the course of the 26 miles!
For the challenge we were focusing our

training around cycling as this was the
activity for nine of the 10 days, explains
Sam. We would do long rides on the
Saturday and then try and run on the
Sunday. For example, in March we cycled
from London to Hastings and ran the half
marathon on the Sunday. I also went on
longer runs of 10-15 miles around Hyde
Park and would run to work or back from
work around eight miles. I signed up for
my first gym membership and started
swimming, yoga, Pilates, MetaFit classes
and twice weekly personal training sessions
with Tom (the best PT in London!). I actually
feel that I probably should have done more
running training but the cycling and altitude
during the first nine days was really useful.
I firmly believe that if Ididnthave a
running partner I would not have been
anywhere near as prepared as I was for the
marathon, reveals Tom.Being
accountable for your training to somebody
He always believed that we would finish,

even more than us. No matter how tired we
were, we always knew that he would be at
the next meeting point with a smile and a
positive attitude. Mentally, that was huge.
I suffer from the classic runners problem
of snapping hip syndrome so making sure
that the foam roller was my best friend was
vital. We also experienced a few knee
issues from incorrect cleat positions on our
bikes which meant a few weeks of rest
andice. Apart from that we had an
effective strength and stretch routine which
managed to keep injuries to a minimum.
My biggest concern was that I would
injure my knee, says Sam, or be so tired
that it would hurt to run. Fortunately we
were okay for a little while at least.
Now that weve done this, Id like to see
what else I can achieve if I train properly.
Ive got my eye on a sub 1hr30 half
Running the London Marathon is one of the

hardest but best things Ive ever done
THE IMPORTANCE OF A SUPPORT NETWORK
Its safe to say that without our step dad,

Jonathan, we would never have started the
challenge yet alone finished it. As our
support driver and all round go-to guy, he
made sure we got out on time, were well
fuelled and most importantly ensured that
we took time to enjoy what we were doing.
marathon. On the back of my door, I used

to have a William Wordsworth quote which
said To Begin, Begin. Its pretty much an
old fashioned version of Just Do It, but it
used to work for me. Nobody ever regrets
going for a jog. Running is low cost, good
for you and a great way to explore. When I
first moved to London I used to purposely
get lost and try and find my way back.
Always having a goal and knowing what
you are looking to achieve out of a session
keeps me motivated, explains Tom. If this
challenge shows you anything, its that two
ordinary people can achieve something
extraordinary with just a little bit of training.
We would like to thank everybody who
has donated to www.justgiving.com/
bikehikerunuk. The generosity of people we
know and people we dont has blown us
away. To date, we have raised over
13,000 which will be spent on research to
help bring forward the day when all cancers
are cured. That is a far larger aim
than completing BikeHikeRun.UK.
Running
Fitness
INSPIRING
RUNNERS
Tom (left) and Sam

training on Dartmoor
Sam and Tom
after the London
Marathon
Sam and Tom

about to climb
Scafell Pike
RUNNING
TO BEAT CANCER
Sam and Tom ran the Virgin Money London Marathon
The brothers have raised
13,000 for Cancer Research
this year for Cancer Research UK and helped raise vital

funds to beat cancer sooner. To support Cancer
Research UKs biggest ever marathon team and help
raise 2.5 million, visit www.cancerresearchuk.org/
marathon
MATT PHILLIPS
INJURY SPECIALIST
Have you ever suffered from pain that you suspect is HEEL SPURS?
But what if it isnt the spur to blame? Matt explains what could be the root cause
or a runner, getting shooting pains from the

bottom of your heel isnt good. Being told you
have a protruding calcium deposit on the
underside of your heel may sound like a
satisfactory reason, but X-rays often show
that these heel spurs can also exist without any
pain. So, if the heel spur is not to blame, what is?
The presence of heel spurs generally indicates that
too much tension has developed within your plantar
fascia the thick connective tissue found on the
bottom of your foot, stretching from the heel bone
(calcaneus) to the bones at the base of each toe (the
metatarsals). Many runners are already familiar with
the term plantar fasciitis, meaning inflammation of
the sole of the foot. Modern research shows that
inflammation is not actually the main issue, which
explains why traditional methods of treatment do not
always help. Degeneration of the tissue through
overloading is more likely characteristic, which is why
the term plantar fasciitis is modified to plantar
fasciosis, or more simply plantar heel pain (PHP).
OVERLOADING AND HEEL SPURS
Persistent over tension or overloading of the plantar

fascia (e.g. excessive standing) can cause a partial
tearing of the plantar fascia from its origin at the heel
bone, typically in front of the heel towards the arch.
This can sometimes lead to new bone formation at
in an attempt to make the area stronger. A heel spur
can sometimes add to the pain, but it is the inability
of the plantar fascia to deal with load demands that
needs to be addressed. Strategy for recovery should
reduce load that the plantar fascia has to deal with
and increase ability of the plantar fascia to take load.
1
2
3
ACTIVITY MODIFICATION
Are you only running on hard surfaces? Do you always run at
the same speed? What can you change to reduce load?
LIMIT YOUR STANDING
Reducing time spent on your feet can be paramount in order
to reduce the load initially.
LOW DYE STRAPPING

The Low-Dye method of strapping has been shown to have
an immediate effect on reducing the load in the plantar
fascia. However, the mechanical effect of strapping will wear off
unless consistently reapplied. Strapping does not increase the
ability of tissue to take more load, so its only a short term crutch.
Understanding what caused

the pain in your heel, will help
you recover quicker
MATT PHILLIPS
is a run conditioning coach and

sports therapist with over 20 years
experience working in the fitness
industry. He is based at StrideUK.
com in Brighton, Sussex.
Follow Matt on Twitter:
@sportinjurymatt
Old or flat
footwear
can lead to
increased
load, as can
walking
barefoot
STRETCHING
Daily stretching of the plantar fascia has been shown to be
an effective way of dealing with pain and is also thought to
help improve its tolerance of load. Hold the heel with one hand
and pull the big toe back with the other. You should feel a stretch
in the inner sole. Hold for 30 seconds and repeat a few times a
day.
CHANGE OF FOOTWEAR
Old or flat footwear can lead to increased load on the plantar
fascia, as can walking barefoot. A shoe with arch support
may help alleviate symptoms but something too rigid may press
into the arch and make things worse. Try on a few different pairs
of cushioned shoes and see what feels most comfortable.
ORTHOSES/INSERTS
An off-the-shelf insert that provides a little more support to
arches may also help offload the plantar fascia and reduce
pain. The level of support provided by the orthosis will ideally be
reduced over time as the plantar fascia heals.
STRENGTHENING
Increasing a tissues ability to deal with load plays a vital role
in recovery. Once the overloaded plantar fascia tissue has
been given a chance to heal, follow a rehab ladder to gradually
increase the load the tissue is exposed to and cause adaptation.
If diagnosed with heel spurs, try not to blame them
for your current predicament; they are more likely to
be a by-product. Ensure you exhaust noninvasive strategies before considering surgery.
StrideUK is one of the UK's leading running technique companies which takes pride in helping people reduce injury and improve running performance by using clinical video gait
analysis to examine your running technique and provide simple, easy to follow training programmes to get you injury free. For more information please visit www.strideuk.com
F O R M U L A T E D
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Running Fitness | TRAINING
LAURA FOUNTAIN
LAZY GIRL RUNNING

Laura has come a long way since last year, learning that you DONT ALWAYS NEED TO RACE
and chase PBs. Sometimes its much nicer to run for the celebration of running
ts been two years since I set my marathon PB. I

ran 3hrs 38mins at the Greater Manchester
Marathon in 2013 and, despite running a further
six marathons and two ultra marathons, Ive not
covered the 26.2 mile distance any faster.
I tried to better it once. Last year I set off from the
start of the London Marathon at an eight-minute per
mile pace with the intention of sticking to it for the
next three and a half hours. But it wasnt to be. The
running gods werent on my side that day.
There was a time when the idea of entering a race
and not trying to better your PB seemed
preposterous to me. Why would you pay money to
run around the streets you can run on any day of the
week if youre not going to put in the effort to get a
faster time? Whats the point? Since then Ive chilled
out about personal bests.
Running a race isnt always

about fast times and PBs;
theres much more to be
gained than just that
RUNNING FOR ENJOYMENT
Ive run marathons with friends, singing songs up

and down the mountains of Snowdonia, eating our
way through various snacks along the Flitch Way
and laughing and joking and enjoying the craic in
Dublin. Last weekend I was back in Manchester
where, last year, Id stood by the side of the road
cheering the runners as they went past. I cheered
my friends and I cheered for strangers. After the race
wed gone to the pub, but with me saving myself
for a PB at London the next week, I sipped a soda
and lime and went to bed early.
This year I was going to be running Manchester as
well as London, but this time it wasnt going to stop
me enjoying the celebrations.
I ran Manchester with my friend Phil. He was
aiming for a PB and I was going to do my best to
help him get it. I handed him snacks, passed him
water, kept an eye on the pace and gave him a pep
Celebrating after the

Manchester Marathon
LAURA FOUNTAIN
Laura Fountain is a marathon and
ultra runner, a triathlete and a
personal trainer. She teaches
beginners how to run and helps
them fall in love with running.
Follow Laura on Twitter:
@lazygirlrunning
talk when he needed it. He crossed the finish-line

more than 16 minutes faster than he had the
previous year. We went out to celebrate and I was
as pleased as if it had been my own time that had
been cut that day.
I love running fast, and seeing the sense of
achievement and pride in others whove reached
their goals makes me certain that Ill try to run a
marathon fast again this year. But Ill also keep
running them at a relaxed pace. Theres another
sense of pride and achievement that comes from
being able to set off running a marathon and get to
the end without a grimace or a limp. And while I
could run 26.2 miles on any road, any time without
having to pay to enter a race, being among other
runners all working towards the same point, running
through communities of people whove all come out
of their houses to wave on the runners is a very
special experience. Its more than a race; its a
celebration of running. And thats something Ill
always raise a glass to.
Its more than a race; its a

celebration of running. And thats
something Ill raise a glass to
DAVE STANDEN
TECHNOLOGY CORNER
Are sports brands going to start tapping into the gaming world? Will the new wave of VIRTUAL
REALITY HARDWARE change the fitness industry?
just played one of the worst video games. In

fact, calling it a video game is doing an injustice
to every video game, ever. All I had to do was
wander around a Tuscan villa. Thats it. Just me,
a villa and a sunny day. And it made me sick.
Well, queasy would be a better word. It was my
first go on an Oculus Rift the virtual reality
hardware owned by Facebook and the nausea
came from being immersed in a world I could
experience from every angle while staying routed to
my seat. And, after Id taken off the headset and the
real world stopped spinning, I was left wondering, is
this the future of fitness technology?
Its a question Ive been asking myself since 2012
in this very column, when I wrote about the potential
of Oakleys planned augmented reality glasses. But
while Oakley and Google have opted for augmented
or annotated reality, a whole new wave of fully
immersive virtual reality hardware has appeared. The
Oculus Rift has been joined by HTCs Vive,
Samsungs Gear VR, Microsofts HoloLens, Carl
Zeiss VR One and Sonys Project Morpheus in a bid
to completely cut you off from the world around you
and deposit you in fantastical surroundings.
This may sound like a domain the video
game industry has got locked down, but
the fitness market is a major player when
it comes to adopting and experimenting
with new technology, and some firms are
already developing ways to put your
workout into a virtual world.
A company called Widerun
has created a bike trainer that
DAVE STANDEN
writes about running, technology,

and running technology.
Follow him on Twitter
@DavidStanden
connects to virtual reality headsets. When youre

bored of your own dull surroundings, you can attach
your bike to the Widerun trainer, strap on a virtual
reality headset, and ride across numerous different
landscapes; race friends (as long as they have
headsets), and check performance data.
Another virtual reality fitness accessory is Realm, a
resistance kit, built for gamers, that measures energy
expenditure. It can turn games into a more physical
experience, measuring force and power, muscle
activity, acceleration and calorie consumption.
Of all the fitness technology currently emerging,
virtual reality is the one Im most curious about.
Everything about it indicates its not a good fit for
runners or fans of any other fitness format. The total
immersion has the potential to be isolating, rather
than something that encourages social activity. And
gym exercise equipment isnt really conducive to
craning your neck in every direction only being able
to look forward in order to maintain balance negates
the whole purpose of being in a virtual world.
But Im not one to give up. While I was
walking around the Tuscan villa from my
office chair, I couldnt help but think
that virtual reality has potential. For
fitness, it might come in the form
of performance analysis rather
than training certainly in the near
future. In the distant future if the
technology is still relevant it could be
an important link between fitness,
fun, socialising and mental
wellbeing.
WILD IN THE COUNTRYHold on to your Stetson country music is creeping back into the mainstream
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Twang Nation has been covering the best country,
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THE BOOT
www.theboot.com
If you want Nashville news, you can get your fill over on
The Boot. This show also has exclusive tracks to stream,
and covers a good mix of new and old-school country
music.
COUNTRY WEEKLY
www.countryweekly.com
Country Weekly is the go-to place for all things country. If
you want country music news, reviews and streams 24/7,
then this is the place to be. It also has a whole host of
affiliate radio stations that play non-stop country music.
Running Fitness | MOTIVATION
TONY PHILLIPS
A MILE EACH DAY
A forced break enabled Tony to reflect on what HE HAS LEARNT SO FAR, and why running
his morning mile helps him stay in charge of his day
t finally happened. After 1909 consecutive days

of running at least a mile each day, my
experiment encountered an obstacle that
stopped it in its tracks. I picked up a chest
infection that made me press the pause button.
The pause has caused me to examine the many
things that Ive learned from my 1909-day
experiment (so far). For example:
Sometimes not running is

exactly what you need to do
Ive learned that my daily mile wasnt the

purpose, but the method of achieving my
purpose.
It was an amazing way of learning about

wellbeing in all shapes and sizes.
It was also a fantastic way of learning about

the power of positive daily habits and a brilliant
way of learning that a lot less than I thought
(just one mile) is actually enough to make a
difference.
It was a great way of learning that making

something fun, or turning it into a game makes
it so much easier to do.
I learned that how I talk about something

makes a huge difference to how I feel about it.
For example, calling something an experiment,
rather than committing to a goal that I could
potentially fail to achieve made it so much
easier and more fun to do.
I believe that this was a huge reason for me
continuing my run streak much longer than Id ever
imagined.
LESSONS FOR LIFE
What else did I learn? I learned that new habits are

so much easier to form when they are stacked on
top of existing habits (in my case getting out of bed),
and that they are also easier done as early in the day
as possible. This avoided having something a bit
challenging hanging over my head all day.
I learned that I never come back from a run
regretting that I went. The only time this wasnt true
was in the last few days when I wasnt feeling so
great and wondered whether what I was doing was
actually exacerbating my illness.
I learned that all these lessons are completely
transferrable to anything else I want to achieve in life.
I learned that that a mile each day isnt just a goal or
I learned that I never come back

from a run regretting that I went
TONY PHILLIPS
is a personal coach working with

entrepreneurs and business
leaders. An enthusiastic back of
the pack runner, in January 2010
he began an experiment to see
how many consecutive days he
could run at least a mile. Tony is
fascinated by the lessons running
and daily habits teach him about
life.
Follow Tony on Twitter:
@AMileEachDay or
www.coaching approach.co.uk
an experiment, but has also become a philosophy

for life, and in a strange way has become my
personal brand.
How many of these lessons did I expect to learn
when I started the experiment at the end of 2009?
None of them. Do I feel disappointed or devastated
that I didnt run for several days after the 1909
consecutive days that I did? No I dont. I know it
was the right decision to pause my mile each day.
My purpose is about health and wellbeing and to still
be running when Im as old as its possible for me to
do so. My break was absolutely what I needed to do
at the time to achieve that purpose.
Will I be running a mile each day again? I already
am, and will continue to do so for as long as it
serves my purpose.
Jim Rohn, the late American entrepreneur, author
and motivational speaker once said: Either you run
the day or the day runs you.
Im not sure he meant it the way Ive interpreted it,
but for me when I run my daily morning mile Im in
charge of myself and my day, and when I dont
Im not.
Running Fitness | ADVENTURE
DAN TYE
REACH NEW HEIGHTS

Skyrunning takes runners to the MOUNTAINS, but be sure to check out the Red Bull X-Alps in July,
a race that combines paragliding with running, allowing competitors to truly feel close to the sky
s I write this, four girls in my social circle

are carb-loading ahead of the London
Marathon tomorrow. Theyre all wives, all
mothers and all proud of their monumental
efforts to prepare their minds and bodies
to run 26 miles. Theres no doubt theyll finish it and
theres no doubt they will all reach new heights once
theyve crossed that finishing-line. Each has told me
that every one of their training runs has been an
adventure. All four have trained locally and found
routes within their own circle of adventure (see my
column in the May issue of RF).
Ferdinand Van Schelven (NED)

performs during the Red
Bull X-Alps 2013 at Brevent
in Chamonix, France on July
15th, 2013
This month Ive seen that Salomon is embracing this

very concept too, by launching a campaign where it
says we should Make every run an adventure. It
has also released an app (and a clothing range)
called CITYTRAIL. The idea behind this app is that it
lets you follow adventurous running routes in built-up
areas. I absolutely love that Salomon has done this.
It understands that we can only dream of doing a
big run in beautiful surroundings if weve put in the
hours of training on our doorstep. What you might
not know is that Salomon is involved with a running
series called Skyrunning. This is running, but running
at altitudes above 2000m (6,600ft). The International
Skyrunning Federation (ISF) oversees the sport and
the big news is that there is a Skyrunning National
Series taking place in the UK this year. The first race
is in Wales on 13 June, the second is in the Peak
District on 2 August and the third, and most exciting,
will be in Scotland. The more I read about this
Scottish race, the more I appreciate the level of
running fitness and mountaineering skills needed to
compete. On the website there are warnings about
remote mountainous terrain. There are even
sections from which there is no turning back; once
runners have committed, they have no choice but to
carry on.
THE REWARDS OF SKYRUNNING
Another race that I love following is the Red Bull

X-Alps. The entrants really do reach new heights, as
all of them are paraglider pilots, but with mountain
skills and immense running fitness. Skyrunning might
well let runners feel close to the sky, but these
paraglider pilots fully embrace it. The crux of the
race is that if you cant stay airborne then youre on
the ground and have to either run (or hike) to a new
launch site. Clearly, the pilots do their best to keep
flying, but they also need (and rely on) the running
DAN TYE
took a love of cross-country

running and outdoor pursuits with
him into the RAF as a pilot. The
call of the mountains was too
great though and he became a ski
instructor in Canada, before
working as a journalist for the
past 10 years. He now edits an
online adventure lifestyle blog
called Adventure 52, where he
encourages everyone to make the
most of his or her 52 weeks a year.
Find him at: @Adventure52mag
or www.adventure52.com
fitness theyve built up over years and years of being

active. Getting to a new launch site (often at the top
of a mountainside) is not easy. They also have to
carry their paraglider in a backpack, so they run with
weight. This year, theres one Brit competing, a guy
called Steve Nash, whos 52 and has an incredible
biography. On the official Red Bull X-Alps website it
says that he trains every day, either hill running or
cycling, and he runs off-road every other day,
covering at least 60k per week. Prior to a big event
he increases the duration of his runs and does them
all with a backpack, weighing up to 11kg. Anyone
else exhausted just reading that?
You know, going out running each day sometimes
becomes monotonous and routine, but it doesnt
have to feel like that. We need reward for our efforts.
And in the case of those who Skyrun or paraglide,
the rewards are the views and the sights they see.
As they say, the feast of flight is watching the world
go by. I say, dont let the world pass by without
running along with it.
If you cant stay airborne then

you have to either run (or hike)
to a new launch site
IMAGE VITEK LUDVIK/RED BULL CONTENT POOL
MAKING EVERY RUN AN ADVENTURE
RECIPE
OF
THE
MONTH
Mango and banana tea cake
20
MINUTES
45-50
MINUTES
PREP TIME COOK TIME

Ingredients for 1 litre loaf tin
120g dried mango
1 ripe mango
1 large or 2 small ripe
bananas, mashed with a
fork
2 large, free-range eggs
60ml sunflower or
rapeseed oil
125g self-raising white
flour
125g self-raising
wholemeal flour
1 tsp baking powder
Pinch of salt
100g caster sugar
2 tbsp desiccated
coconut
A little oil to grease the
cake tin plus a tsp flour
100g icing sugar
Juice of half a lime
FOR MORE
RECIPES, SEE
WWW.
GOFASTERFOOD.
COM
RECIPE | Running Fitness
Why is it good for you? Using the tropical flavours of mango and
banana makes for a sweet, luscious and moist cake, without the
addition of large amounts of sugar or fat. The wholemeal flour,
mangoes and bananas are all an excellent source of slow release carbs,
while the fruit also gives a boost in vitamin C and potassium.
METHOD
1 Preheat the oven to 180 C/ gas mark 4.

2 Place the dried mango in a small bowl and pour over
boiling water until just covered. Leave to soak for 15
minutes. Drain and press to squeeze out the liquid.
3 Meanwhile, grease a 1 litre loaf tin with a drop of oil
and sprinkle with a teaspoon of flour. This stops the
cake sticking to the tin.
4 Chop the fresh mango in half. Scoop out the flesh.
5 Mash the mango with a fork, or puree in a blender.
Mash the banana with a fork.
6 Take the soaked mango, and chop into small pieces.
7 Break the eggs into a bowl and beat with a fork. Add
the mango puree, banana and the oil and beat again
with a fork until well combined.
8 In another bowl, add the flour, baking powder, salt
and sugar and mix together. Pour this into the egg/
mango mixture and stir briefly until just combined.
9 Gently stir in the dried mango pieces and the

desiccated coconut.
10 Pour into the cake tin and bake in the oven for
45-50 minutes, until well-risen, golden brown on top
and cooked through.
11 While the cake is cooking, whisk together the icing
with enough lime juice to make a fairly runny
consistency.
12 When the cake is cooked (check that a knife stuck
into the centre comes out clean), remove from the
oven. Leave to cool in the tin for about five minutes
and then turn out into a wire rack.
13 Place a plate under the wire rack and coat with the
icing while the cake is still warm. The plate will
catch the drips!
Nutrition per slice Energy (kcal) 263 Protein (g) 4
Carbohydrate (g) 45 Fat (g) 8 Of which sugars (g) 26 Of
which saturates (g) 1.8 Salt (g) trace Fibre (g) 2.6
Kate Percy Athlete and cook, Kate is passionate about the link between good eating and better performance. Her bestselling books, Go Faster Food (12.99), Go Faster Food for
Kids, (16.99), and FuelSmart for Race Day (3.99) bring top sports nutrition advice to life with delicious recipes to help athletes fulfil their potential. Theyre available on
amazon.co.uk, in bookstores, or get a signed copy from her website at www.gofasterfood.com
Running Fitness | Nutrition
Pre-run
nutrition
What you eat has a profound effect on your performance. So what should runners eat before
a race? Look no further than our comprehensive guide to nutrition WORDS Renee McGregor
t is well documented that the food

you consume can have a strong
effect on your athletic performance;
however, trying to work out the right
components of the nutritional jigsaw
puzzle can be a little more daunting and
confusing.
So what should you eat? Well, the
answer to that really depends on
what type of run you have planned.
NUTRITION | Running Fitness
CARBOHYDRATES
For those of you who are planning a high intensity
run anything that involves running at an effort of

7/10 or more such as intervals, tempo, hill reps then
it is essential that you have consumed sufficient
carbohydrate leading up to this session. This is
because our bodies break down carbohydrate easier
than any other fuel source in order to provide us with
energy quickly; we need this energy quickly when we
are trying to work at a high intensity.
For sessions 60 minutes or under, aim to include
carbohydrate at every meal prior to this session. I
usually work with the figure of 1-1.5g/Kg BW
carbohydrate at each meal. So for a 60Kg individual,
this would be 60-90g of carbohydrate.
FOOD FACTS
60g OF CARBOHYDRATE = one medium sweet

potato; 100g porridge oats; 1
bagel or 75g dry weight rice.
If you are going to do a
morning hill session,
then an ideal breakfast
would be:
Bagel with peanut
butter; or
50g porridge oats made with
milk, topped with a banana
and honey.
The recommendations with regards to timing of this is
one to three hours before your run but it will be very
individual; some people find they need well over two
hours, while others will be able to eat 30 minutes
before running. Again, some of this will also depend
on the type of session. For higher intensity
sessions, you may want to leave a longer gap
between eating and running; whilst for slower
runs you may even find you can eat on the
go! Whichever way, it is essential that you
find what works best for you. Try keeping a
food diary and note what works best for you,
this is especially important to avoid any
problems during a race or event.
For longer runs,
youll need to think
about taking on fuel
before and during
DONT
NEGLECT
PROTEIN
Its important to
remember that
protein should be
included throughout
the day, not just after.
There is a common
misconception that
only power athletes
need a high protein
diet; instead it has
been demonstrated
that endurance
athletes have just as
high demands due to
the need for repair
and adaptation of
muscles. I always
recommend 4-6
servings of protein
daily, where one
serving is the
equivalent of: two
eggs; a smart phone
size piece of meat or
fish; or half a large tin
of baked beans.
Two eggs are

equivalent to one
portion of protein
Pasta, chicken and vegetables has

a great combination of protein and
carbs, ideal after a run
WHEN DONT I NEED CARBS?
Any run that is done at an effort of

also be done in a fasted or low
6/10 or less, or where you
carbohydrate state.
are not worried about
But its important to
CARB-AVOIDING
hitting a fast pace,
always ensure that
SNACKS
can be done
you hydrate and
Nuts
either in a fasted
then recover with a
avocado
state or in a
decent breakfast to
Two boiled eggs
carbohydraterestore
glycogen
Matchbox piece of cheese
depleted state.
levels and repair
Handful beef jerky
This is because our
muscles. The ideal
bodies have a huge
recovery is a mixture of
reserve of energy within
both carbohydrate and
our fat stores. These fat stores can
protein.
potentially provide us with energy
Equally, if you have been out for
for months; however, the release of
a run after work, then its important
energy is at a much slower rate.
to ensure your evening meal has the
Someone who might be commuting right combination.
to work but running at a moderate
pace would be able to do this in a
Ideal meal choices:
fasted state without any real
Jacket potato with baked
difficulty at all. Similarly, if you
salmon and vegetables.
are going out for a run with the
Pasta with roasted vegetables
intention of just covering a
and chicken.
certain mileage without any
Courgette and halloumi frittata
concerns over pace, this could
served with toast.
LONG
ENDURANCE RUNS
The other time when carbohydrates will be important
as a fuel source will be for long endurance runs. Even
when our bodies have full glycogen stores, these
stores will only supply working muscles with energy
for around 90 minutes (or less if you are
running faster). Ensure that you have
consumed enough carbohydrate prior to
these long runs, and you may need to take
on additional fuel for anything over two hours.
You also need to be thinking about your
nutrition in the 24 hours prior to a long endurance
run. Again, aim for around 1g/Kg BW carbohydrate at
every meal, and possibly 0.5g/Kg BW carbohydrate in
one to two snacks during the day if your run is going
to be over two hours.
FOOD FACTS
An ideal day might look like this:

Porridge with honey and walnuts for breakfast
Banana mid-morning.
Sweet potato and feta salad for lunch,
followed by Greek yoghurt and
honey.
Couple of slices of malt loaf mid
afternoon.
Chicken stir fry with rice
for evening meal followed by
fruit and custard.
Then in the morning prior to the long
endurance run:
Bagel with peanut butter.
Running Fitness | NUTRITION

RUNNING ON EMPTY
So what happens in these situations
when an individual just cant stomach
food, but needs to do a high intensity
interval run? As stated earlier, in order to
hit faster paces our bodies rely on
carbohydrate for energy. If this is not
available then the individual will struggle
to maintain a high pace. The simplest and
most convenient solution is for that
individual to take on an energy drink; this
could be a branded variety or homemade
(300ml orange juice diluted with 300ml
water and tsp salt). These provide
around 30g of carbohydrate, so are useful
for topping up carbohydrate when food
cannot be tolerated.
BUT I CANT RUN ON EMPTY!

On the opposite side of this, is the
individual who feels the need to eat
something before they run regardless of
whether it is an easy 40-minute jog, or a
40-minute hard tempo run? Obviously if
they are going for an easy run, there is no
real benefit to putting carbohydrate into
their body. Our bodies will always use
carbohydrate as fuel preferentially, so if it
is available then this is what our body will
use. However if our body really doesnt
need carbohydrate for this level of run,
then why should we consume it? This is
particularly important if you are trying to
lose weight. These slow runs are a great
opportunity to tap into fat stores and help
with weight loss. If you just cant face
leaving the house on an empty stomach,
try taking on food that is high in protein;
eggs are ideal. Another good option is a
handful of almonds which are high in fat
and protein, but again contain no
carbohydrate.
Too much high fibre foods can cause

tummy upsets during running
WHAT FOODS SHOULD I AVOID?
I know that I am unable to eat dried fruit

or lentils the day before a long or tough
session, as this generally causes me
gastrointestinal (GI) distress. And yet I
have turned up to many ultra races
where other competitors are chomping
away on dried mango.
GI distress can be caused by
numerous factors, including your
nutrition, so high fibre diets can be
problematic. Dehydration can also lead
to stomach upset as the salt balance is
Its important to remember

that protein should be
included throughout the
day, not just after exercise
affected.
In general terms, I recommend that
before races and long runs, you should
aim to keep high fibre food to a
minimum and stay hydrated, using an
electrolyte to aid with salt balance. Trial
and error will help you to build a better
picture of what works best.
Food and running is a very personal
issue; for every individual that will not be
able to tolerate food at all prior to a run,
there will be an equal number that cant
bear run on an empty stomach.
Renee McGregor is a sports nutritionist

and registered dietitian working with
athletes of all levels, and author of
Training Food which translates the science
of sports nutrition into practical eating
advice. www.eatwellfeelfab.co.uk
CARBOHYDRATE
SNACKS
Malt loaf
Oatcakes with peanut butter
Banana and five brazil nuts
a flapjack bar
Natural yoghurt
and honey
PRODUCTS | Running Fitness
NUTRITION BOOSTERS
Fuel your runs with our round-up of SOME OF THE BEST nutrition, supplements and drinks
NUTRIBULLET 99.99
Runners are raving about the Nutribullet and the

amazing healthy smoothies it creates. Not just any
old blender, the Nutribullet has a super highpowered motor with bullet cyclonic action, which
breaks down and pulverizes stems, seeds and skins
of food, unlocking the best nutrients. Smoothies will
never be the same again. Set includes three beakers,
blender base, various blades and recipe book.
www.buynutribullet.co.uk
BOUNCE ENERGY BALLS

19.45 (12 BALLS)
Slip one of these protein rich

Bounce balls into your bag for a
healthy snack any time of the day.
Gluten-free and packed with carbs,
protein and healthy fats, they are
not only delicious but offer long
lasting energy. Flavours include
Almond, Spirulina and Ginseng,
Coconut and Macadamia and Apple
and Cinnamon. Our favourite is the
Peanut Protein Blast. Mmmm.
www.bouncefoods.com
Running Fitness | PRODUCTS
GO FIGA 14.99
Figs are an excellent source of vitamins A, B, E and K,

calcium, iron, potassium and essential antioxidants as
well as being rich in pre-biotics. Go Figa is a new
superfood powder made from figs powder, chia seeds,
raspberry, cinnamon and blueberries, creating a nutrientdense powder to add to smoothies, cereals and porridge.
www.gofiga.co.uk
BEET IT SPORT BAR 25 (15 BARS)
Whilst it might be an acquired taste, beetroot juice has

caused quite a stir in recent years and for good reason.
Thanks to high levels of dietary nitrates, it can deliver
some impressive performance benefits some studies
have shown it improves endurance by up to 15 per cent. A
firm favourite of many professional athletes, Beet-It Sport
is available in a 70ml concentrate shot or as a bar.
www.beet-it.com
HONEY ON THE GO 22.99 (24 SACHETS)
CHERRY ACTIVE 1.79 (30ML SHOT)
www.wedderspoon.co.uk
www.cherryactive.co.uk
Honey on the Go is simply raw organic manuka honey,

packaged into small convenient sachets. They are ideal for
instant energy during a run, race or when you are just out
and about. With each sachet containing 5g of honey,
Honey on the Go could provide a natural alternative to
using sports gels.
The benefits of Montmorency cherries have been well

documented, providing essential antioxidants in high
volumes. Cherry Active has been proven to improve
recovery, reduce muscle soreness and improve sleep. It
has also been found useful in the treatment of arthritis
and gout. Available as a concentrate or in capsule form.
PULSIN BROWN RICE PROTEIN POWDER 29.99
ELAGEN SPORT 15.96 (90 CAPSULES)
www.pulsin.co.uk
www.elagen.com
It can be hard to eat well when youre busy, and if youre

vegetarian its sometimes more tricky to get enough
protein in your diet. Adding protein powder to your
cereal, porridge or smoothie can improve your protein
intake in an easily digestible form. Rice protein is a great
alternative for vegetarians and those who dont want to
use Whey Protein.
Elagen Sport is a unique supplement containing

Coenzyme Q10 and an adaptogen herb known as
Eleutherococcus. Elagen Sport helps the body adapt to
training loads and stress and Q10 is an energy catalyst
and antioxidant. Use it to reduce fatigue, increase
energy levels, help your immune function and improve
recovery from training.
Running
Fitness
EDS PICK OF
THE MONTH
OSMO ACTIVE HYDRATION FOR WOMEN 15.99
The only female specific sports drink on the market,

OSMO for women addresses the specific hydration needs
of female athletes, providing higher levels of electrolytes.
Available in mango flavour, OSMO is scientifically
developed to offer optimum osmolarity and hydration.
Use for all your long runs or when its hot.
www.osmonutrition.com
NEOVITE 25 (300 GRAMS)
THE CHIA CO CHIA POD 2.30 (PER POD)
www.neovite.com
www. thechiaco.com
The properties of colostrum have been revered for

thousands of years and it is regarded as vital part of a
healthy diet in many cultures. Neovite provides colostrum
in a powered form which is easily digested when mixed
into juice or a smoothie. Scientifically proven to boost
immune function and aid recovery.
Chia seeds provide high levels of omega 3, fibre,

vitamins, minerals and antioxidants. The perfect energy
boosting breakfast, Chia Pods contain sun ripened chia
seeds mixed with fruit and coconut milk. Dairy and
gluten-free, flavours include mango, strawberry,
banana, blueberry and vanilla bean.
DO YOU HAVE A FAVOURITE PIECE OF KIT? Join our running community at:
Twitter: @Runfitmag or Facebook: facebook.com/RunningFitness
beginners | Running Fitness
Running
Fitness
couch to 5K
part 3
first steps
Youve made it to our final part of our step-by-step guide for complete beginners.
After this month you should be able to run for 40 minutes or more WORDS Sarah Russell
Pace
elcome to the third and final part

of our special series for complete
beginners. In case you missed
parts one and two, you can find
back issues at www.kelseyshop.
co.uk/running-fitness-magazine-back-issues.
KEEP GOING AND STICK WITH IT!
Here, we start to
introduce a little
variety to your
sessions. Up until
now the focus has
been on building
endurance. Most of
your runs should still
feel comfortable,
where you can chat
easily and youre not
out of breath.
Now, we want you to
slowly start injecting a
little variety into your
running by picking up
the pace at the end
of a run and by trying
out a few bursts of
controlled pace. This
isnt about pushing
hard; its simply to
encourage quick feet,
a faster cadence and
good form. So think
about good posture,
looking up and lifting
your chest and hips
when youre running
a little quicker.
Remember to
warm up before each
run with dynamic drill
exercises, then five
minutes of walking.
Your run prep gets
your body ready for
movement, helps
your technique and
reduces risk of injury!
The aim of this series has been to provide you

with both the practical know-how and positive
encouragement to help get you out of the door
and to take those first tentative steps. The
fantastic feedback weve had so far is that
youve found it really motivating and inspiring,
which is great to hear.
If youve been following the programme, this
final plan will guide you through the last stage
of the schedule where youll reach the giddy
heights of running for an amazing 40 minutes
non-stop. Look back to when you started and
remember what it felt like when you couldnt
run at all. We hope youre feeling fitter, stronger
and proud of what youve achieved so far;
youre doing really well!
If youre picking this up for the first time,
please make sure you check with your GP
before you start running, especially if you have
any history of heart disease, high blood
pressure or concerns about your health.
Secondly, if you have joint or muscle pain or an
old injury which could be exacerbated, then get
assessed and treated by a physio or sports
therapist before you start.
The programme in this final article
assumes you can already run
comfortably for 20-25 minutes
without stopping. If you cant,
IN ORDER TO ENJOY YOUR RUNNING AND
then follow the previous
schedules in the June and
STAY MOTIVATED, YOUR PACE SHOULD FEEL
July issues.
COMFORTABLE AND ENJOYABLE.
Dont forget, the
If every run is just too tough and you come
programme here is just a
back feeling exhausted, your brain will start
guide. Everyone will
to associate running with discomfort. After
progress at a different pace,
a while, your body will start to protest and
so be careful not to push on
give
up. Our ethos is about fun and fitness,
too quickly or worse still,
so
keep
your pace easy and comfortable and
skip ahead a week.
youll have more chance of
If a session feels too hard,
running
becoming a big part of
repeat a week or drop back to
your life.
the previous week until it feels
comfortable and achievable.
Its time to introduce a

little pace to encourage
speed and good form
ESSENTIAL
KIT
Invest in a foam roller and get advice on how to use it
properly from a good trainer or coach. Foam rolling is a

great way to release tight muscles and can help iron out
niggles and hot spots, allowing your muscles to move
more freely and reduce risk of injury. We love The Grid
from Trigger Point Therapy (35)
www.triggerpointuk.com
A foam roller should be
your best friend - its
time to invest if you
dont have one
This final plan will

guide you to run nonstop for an amazing
40 minutes
You can listen to music, but
leave your headphones at
home every now and then
TOP TIP
BEGINNERS | Running Fitness
VARIETY
Variety is one of the most important aspects

in any running plan. Changing your route,
terrain and pace regularly is vital for both your
mind and also your body. Use various online
mapping facilities (such as mapmyrun.com)
to plan different routes. Try running a regular
route in reverse, and when youre feeling more
confident, head off-road onto the trails and
paths for some cross country action.
Add in some variety

for extra mental and
physical benefits
HOW TO RUN HILLS
When youre just getting starting with running, its

best to stick to flat roads and paths. Eventually as your
routes get longer, some hills will become inevitable.
Theres nothing worse than thinking youre running
well, only to hit a hill and grind to a halt. But theres no
need to be afraid of hills and no need to be ashamed
of walking up them. Be flexible with your planned
programme. Even though your session says to run
for 15 minutes, if you hit a hill and need to walk, you
could switch to one-minute of jogging/one-minute of
walking until you get to the top. Even if you do need
to walk up a hill, you are still getting a good workout
especially if you stride out and keep your heart rate up.
Dont worry if you need to walk

up a hill, youll still be getting a
great workout
TOP TIPS FOR

RUNNING UP HILLS
1
2
3
TRY NOT TO ATTACK

THE HILL, but slow
down and take
smaller steps, staying
light on your feet.
TRY TO GET ONTO

YOUR TOES, and
then lean forwards
slightly into the
hill.
ARM SWING IS
IMPORTANT TO
HELP PROPEL YOU
UP THE HILL. Keep
shoulders relaxed,
elbows bent and tucked
in and avoid crossing
your body. Arms should

swing like pistons either
side of your ribcage and
aim to drive your elbow
backwards.
4
5
SLOW RIGHT
DOWN and think
about maintaining
the same effort
level not pace.
TAKING IT EASY
UP THE HILL will
allow you to coast
over the top and
pick up your pace
more easily once back on
the flat.
Running Fitness | beginners
What next?
Music
Running with music can be

uplifting, but it can also
encourage you to run too fast.
Try running without music
occasionally and listen to your
breathing rate, or just allow
your mind to wander.
Once you have

completed this final
schedule you should
be able to run for
45 minutes without
stopping. Never
thought you could
do it? With the right
progression and
structure, anyone
can run.
But its also the
time when over
enthusiasm can get
the better of you,
leading to an injury
or burn out. Make
sure you progress
gently, building up
your miles slowly
and always have a
rest day between
sessions.
Mix things up
with Pilates, yoga,
swimming and
cross-training, and
only run three times
a week. Seek advice
from a physio if you
have any discomfort;
injuries can often be
nipped in the bud
before they develop.
Add some variety with

cross-training between
running sessions
Find a club or group
Have you thought about joining your

local club or running group? Group
training sessions can keep you
motivated and provide structure,
safety and coaching. The social aspect
of most clubs is a big draw, and you
can expect to make some great
friends, find new running partners and
have a whole host of new social
occasions to fit into your diary. Most
clubs will welcome you with open

arms and provide the encouragement
you need to take your running to the
next level, and membership is usually
extremely cheap. There are thousands
of running clubs and groups all over
the UK. Check out www.
britishathletics.org.uk for an affiliated
club or www.runengland.org for a
beginner-orientated Run England
group.
The programme: weeks Nine to twelve

Final word
Running is one of the
most all-inclusive
activities that exists. If you
wish, you can choose to
take part in a race; maybe
even train for a marathon,
or simply be content
running for fun, fitness
and pleasure. We believe
that running is an activity
that you can do for the
rest of your life so keep
things fun and enjoy
every step.
couch to 5K - Week 9
inspired?
25 min jog/5 min walk, then 1 min jog/1 min walk x 6
Session 2
30 min jog/5 min walk, then 1 min jog/1 min walk x 4
couch to 5K -Week 10 - If youre feeling ready, add a third session of running this week.*
Session 1
35 min jog/5 min walk - gently pick up the pace over the final 5 minutes so youre running at 7/10 at the end
Session 2
35 min jog/5 min walk - keep the pace easy and comfortable
Optional
25 min jog/5 min walk
Session 1
40 min jog/5 min walk easy pace
Session 2
30 min jog/5 min walk gently pick up the pace over the final 5 minutes so youre running at 7/10 at the end
Optional
25 min jog/5 min walk try a hillier route if you can
Session 1
45 min jog/5 min walk easy pace
Session 2
30 min jog/5 min walk gently pick up the pace over the final 5 minutes so youre running at 7/10 at the end
Optional
25 min jog/5 min walk try 5 or 6 x 30-second bursts of controlled pace where you focus on good form
and posture
*But only if youre feeling strong and not suffering any niggles or injuries.
Get in touch
@Runfitmag or share
on Facebook.com/
RunningFitness
Session 1
ON TEST THIS MONTH
Our product focus feature takes a deeper look at some of the HOTTEST GEAR on the market,
with an in-depth and honest review that you can trust
SUUNTO AMBIT3 RUN + HR

Suunto Ambit3 Run GPS watch 199
(249 with HR Belt) www.suunto.com
Mimi
Anderson, World
Record holder
Calculates distance,
speed, altitude and HR
Great battery life

Helps plan workouts
Share on social media
Its a marvellous product

and great value for money,
given its features
I already train with the Suunto

Ambit 2, so I was delighted to be
asked to test the new Suunto
Ambit3 which is the newest
addition to the Ambit3 family,
designed specifically for runners.
With cutting edge technology and a
choice of three colours (white, lime
green and black), it certainly
doesnt disappoint.
WHAT IS IT?
The watch is very comfortable

to wear which surprised me
given its large size. The fit
works for men and women with
a wide range of wrist sizes.
There are three buttons on one
side, and two on the other
making it simple to use while
training. The back button can
be used during a workout to
create laps, which is very useful
for interval training or hill reps.
Setting up the watch is quick
and easy; I only had to attach it
to my computer via USB and
follow the instructions. Suunto
uses a programme called
Movescount to set up your
profile, download your latest
training session and set the
watch to suit your own needs.
SPECIAL FEATURES
Calculates distance,
speed, altitude, HR, and

calories
Tells you how much
recovery time you will need

after each session
GPS accuracy; best 8hrs,
good 12hrs, OK 25hrs, GPS
off 150hrs
Bluetooth capability
Notifications via
smartphone
Route planner
Navigation
Planning workouts
WHATS SO GREAT ABOUT IT
Last time I used a HR strap I

found it uncomfortable to wear
and it would cause chafing, so I
was slightly nervous about
using one again. The HR strap
uses bluetooth to connect to
the watch and has a small disc
in the centre which I didnt even
notice when wearing. The strap
stayed in place, was very

comfortable and never lost my
heart rate while running. The
watch discovered the HR
sensor and GPS signal quickly
at each session.
It was great fun planning a
route via Movescount,
downloading it to the watch
and heading out for a run.
Simple to do, easy to navigate
and if you get lost you can also
use the back track feature
which will take you back the
way you came!
The Movescount app is
another fab feature, although
on a couple of occasions trying
to synchronise the watch to the
app took a couple of goes. It
enables you to download your
training session to the phone;
design workouts, and to receive

caller information, messages
and other social media
notifications directly to onto the
watch. I didnt like this function,
so I just turned it off.
One of the features I liked
was the ability to create 3D
maps of your routes, add
photos you may have taken,
and share them on social
media.
Its a marvellous product and
great value for money,
given its functions.
The Suunto Ambit3 Run

was tested by World
Record holder and ultra
runner, Mimi Anderson
www.marvellousmimi.
com
Running Fitness | HEALTH
HAPPY FEET
HAPPY RUNNING
Our feet absorb more force during running than any
other part of the body, so its vital to keep them happy!
FOLLOW OUR TOP TIPS to keep feet strong
WORDS Evie Serventi
Health | Running Fitness
o avoid common foot nasties,

explain the experts, you should
start by wearing the right shoes
and practising good hygiene.
Heres how to deal with five foot
conditions that affect runners.
Top tip: Wear cotton socks which

contain silver fibres, explains Dr.
Khan, the silver is a conductor,
and has a natural anti-bacterial
nature hence will help keep
runners hot feet cool.
Athletes foot
Corns and calluses
This common fungal infection develops as

an itchy red rash between the toes. People
who do lots of sport (i.e. runners!) and use
communal changing areas, can be more at
risk of developing athletes foot, and damp
sweaty feet thrive in this infectious
condition.
Prevention: Practise healthy foot hygiene.

Change your socks daily and ensure they
are washed before next use. Give trainers a
chance to breathe before the next wear.
Wash feet regularly and use soothing antifungal sprays on feet and powders in
shoes on a regular basis.
Treatment: Most cases are mild and can
be treated at home with topical anti-fungal
medication. See your pharmacist for advice
on a non-prescribed cream, spray, liquid,
powder or tablets. Cases usually last for a
few days to a couple of weeks.
If you do have a bout of
athletes foot, treat it
straight away and
ensure you continue
treatment after the
initial symptoms have
gone. See your GP if
you have diabetes for
advice on foot care and
treatment.
Corns and calluses are

caused mainly by friction and
pressure, which result in dead skin
cells building up, forming thick, hardened
areas. Calluses are hard, rough areas of
skin, often yellowish in colour, and
developed mostoften around the heel area
oron the skin under theball of the foot. As
callused skin is thick, it is often less
sensitive to touch.
Corns are smaller circles of thick skin
that usually develop on the tops and sides
of toes or on the sole of the foot, usually
caused bypoor-fitting shoes orthose that
place excessive pressure on an area of the
foot. Corns can become inflamed due to
the constant friction and pressure, and they
often occur on bony feet. Soft corns
develop between the toes and become
soft due to perspiration in the forefoot area.
Corns and calluses are caused by tight
fitting or high heeled footwear, tight
stockings and socks, deformed toes,
or the foot sliding forward in a
shoe.
Prevention: Wear properlyfitted running shoes with extra

room in the toe box (while many
distance runners wear a half/full
Runners are more susceptible to common
foot conditions, such as athletes foot
Tingling or numb toes

Physio Issy Heppenstall, explains the four main
causes of numbness or tingling feet.
The wrong shoes

If you experience tingling toes, always ask
yourself: Have my trainers done too many miles?
Do they fit properly? Other than the practical steps
of ensuring laces arent too tight, shoes arent too
small or large (long distances may require an extra
half a size up to accommodate swelling), it can be
helpful to get a proper shoe fit from a store that
offers customised service, and where staff are
experienced runners and know their products.
Mortens neuroma
This is a foot condition where fibrous tissue
develops around the nerve, causing compression
and irritation. This causes severe pain on the ball
of the foot, and usually at the base of the third and
fourth toes. This foot condition is said to stem from
size up from their usual shoe

size to allow for swelling/
pressure, watch out for
friction due to shoes being
too loose). Use a pumice
stone or foot file to gently
remove hard skin.If you use a
pumice stone, make sure thatit
dries completely between uses.Also
avoid tight, unventilated socks to provide a
healthier environment.
Treatment: Painful corns/calluses involve

removing the cause of the pressure or
friction. Pharmacies can recommend a
range ofproducts that allow thick,
hardskin to heal and excessive pressure to
be redistributed. A podiatrist can also
remove the hard skin with a scalpel to
relieve the pressure. See your GP if you are
not sure whats causing your corns/
calluses for guidance on treatment.
Blisters
Blistersare small pockets of fluid that

usually form in the upper layers of skin after
it has been damaged, and commonly
develop on the hands and feet. Most
blisters are filled with a clear fluid (serum),
but some may befilled with blood (blood
blisters) or pus if they become inflamed or
infected. One of the main causes is poorfitting shoes, as blisters are caused by
friction or heat. They form more easily on
moist skin and love warm environments/
climates.
Prevention:
There seems to be a pattern
Numbness in toes and feet shouldnt be ignored, particularly if it presents with pain, as it can
represent a nerve problem higher up in the nerve pathway, including the spinal cord.
plantar digital nerve irritation (the metatarsal bones

press against the nerve when the gap between the
bones is narrow, causing the nerve and surrounding
tissue to thicken) although this is not proven.
Symptoms include tingling, numbness, burning
and a squashed feeling between toes, or a feeling
of stones under foot (on the pad). It can be caused
or exacerbated by poor-fitting shoes, or awkwardly
hitting the ground.See your see your physiotherapist
or podiatrist for assessment, referral and/or
treatment.
Corns are common but can be easily treated

and prevented with correctly fitting shoes
Lack of proximal control in thetrunk

or pelvis
Tingling/numb toes can be symptomatic of poor
running style or muscle dysfunction whenrunning. It
can be linked to pooractivation of glutes, tightness in
hamstring, stiffness in sacroiliac joint (causing back
pain).This condition requires a full assessment by a
biomechanics specialist or physio.
In some cases, numbness in the feet can

be caused by a prolapsed or slipped
discs
Runners may not always experience back pain,
butthe impact can create or worsen a small bulge
in adisc and causecompression of thenerve, which
in turn causes numbness. Again you should seek full
assessment and treatment by sports practitioner/
expert.
Often when you begin running, there will be a
certain amount of aching and nigglesin the muscles
which you can often run through. However, if
symptoms get worse or come on sooner in a run, or
persist after a reasonable recovery time, then seek
professional opinion, concludes Issy.If you know
you have tight muscles, extra stretching of them or
foam rolling can help, and may reduce the risk of
numbness or tingling but its always best to seek
expert opinion.
Running Fitness | HEALTH

FOUND THIS
HELPFUL?
SEND US A TWEET AT @
Runfitmag OR SHARE
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RunningFitness
3 HELPFUL
HEALERS
Pedi-roller 9.99
The Pedi-roller helps to stretch
the muscles in the bottom of
the foot and relieve pain.
Used regularly, it can help
problems of heel
and arch pain.
Corn Caps 2.99

(10)
These medicated
caps use a soft felt
ring to relieve
pressure whilst the
corn is treated.
CARE FOR
YOUR FEET
Stretch your feet

Find perfect fit shoes
Build the miles gradually (max 10 per
cent increase/week)
Massage your feet
Utilise your sock options
Keep feet and shoes dry
Soften your skin
Wear comfy non-running footwear
Cross-train to strengthen your feet swimming, cycling, yoga, Pilates.
forming here, but as with many foot

conditions, wearing comfortable, well-fitting
shoes and clean socks will help prevent
blisters! Keep feet dry and, if you are prone
to sweaty feet, wearing moisture-absorbing
socks or changing your socks twice a day
can help prevent them. Wearing two pairs
of socks can also help prevent blisters if
you are prone to them.
Treatment: Try a hydrocolloid dressing

which creates a controlled environment for
rapid healing by absorbing the fluid from
broken blisters to form a soft gel. When
popping a blister, make sure to use a sterile
needle and push it through the blister from
one end to the other, then squeeze gently
to get rid of the fluid. Creating an exit
wound means it wont refill. Use an antiblister stick which leaves a long-lasting,
non-greasy later of protection over the
blister/area and provides instant relief from
rubbing shoes.
TOP TIP:You can also sprinkle cornflour over the
top of the blister once youve popped it to dry it
Many conditions stem from

incorrect footwear, so always
ensure your shoes fit comfortably
out, adds Dr. Khan. Cornflour is better than talcum

powder as its organic and will naturally break
down.
INGROWN/BLACK TOES
Hydro Blister 2.10 (pack

of four)
The Hydro Blisters give
instant relief, whilst
cushioning and softening
the affected area, and
encouraging faster healing.
All products are available at:
www.firstaidfast.co.uk
Sweaty feet causes softer skins around
toenails which can cause ingrown toenails.
Prevention: Left untreated, an ingrown

toenail can cause the toe to become
infected. It may also cause an abscess to
develop that will require surgery. A severely
traumatised nail will eventually fall off and a
healthy nail will take nine months to two
years to grow back!
An ingrown toenail occurs when the sides

of the nail grow into the surrounding skin.
The toenail curls and pierces the skinwhich
becomes red and swollen. The big toe is
most likely to be affected, either on one or
on both sides. Ingrown toenails tend to be
more common among teenagers and older
adults, but runners are susceptible to
ingrown and black toes (which are heavily
bruised nails). Badly cut toenails and tightfitting shoes can cause ingrown toenails.
Toe formation can encourage ingrown toes
(pressure from toes pressing together).
Treatment: Keep feet clean wash them

regularly with soap and water; change your
running socks regularly; cut toenails
straight across and you guessed it wear
the right running shoe for you! See your GP
if your ingrown toenail is badly
inflamed.
Dr. Tariq Khan is the Consultant Podiatrist

and Director of the Marigold Clinic, Royal
London Hospital for Integrated Medicine.
His current areas of research include the
integrated management plantar fasciitis,
hallux valgus (bunion), epidermolysis
bullosa, and wound healing. www.wppractice.com
Isobel Heppenstall is a chartered

physiotherapist and treats a wide range
of musculoskeletal conditions. You can
contact Issy on nutwoodphysiotherapy@
gmail.com or visit:
www.nutwoodtherapies.co.uk
With thanks to Carnation Footcare and CCD PR
DR. YVETTE BRINDLE
Dont let Mother

Nature stop you
How is performance affected by a
womans MONTHLY CYCLE? And is
there a way to overcome the side
affects? Dr. Yvette explains
ave you ever wondered how Mother

Natures monthly visit affects your running?
For some of us periods can be a real
inconvenience, perhaps even seeing a
temporary end to training. Others sail
through the time with minimal change to their
routine, wondering what an earth is all the fuss
about!
Not all of us feel comfortable in talking about
periods, and it certainly doesnt make great dinner
party conversation. So here is a brief overview of
what is going on down there, and if periods are
affecting your running performance, what you can do
to help.
PROBLEM PERIODS
Some women experience very heavy and painful

periods. Blood flow can be so pronounced that it
can affect their desire to leave the house, and it
certainly see an end to any exercise for a short time.
This is a medical condition known as menorrhagia.
It is not something these women need to live with,
as there is an array of treatment options available.
So if your periods are debilitating and affecting your
quality of life, dont suffer in silence. Book an
appointment with your GP, who may then start
investigations and offer treatment.
Some women also experience irregular periods.
They are unable to predict with any accuracy when
they might bleed, which again can be problematic.
This too is something that may need further
investigation and something for which there are
treatment options, depending on the cause. Again, I
would encourage these women to see their GP, who
will explore their symptom and discuss onward
investigation.
Tummy cramps, bloating

and fatigue are likely to
have an effect on your
running endurance
Theres no reason why periods should

stop you running, but you might want
to plan around certain days
Running Fitness | FOCUS ON HEALTH
MANAGING YOUR MENSTRUATION
Tummy cramps can affect

your running endurance
Periods and
performance
So can periods affect

a womans running
performance?
There is no medical
evidence to support
changes in hormone
levels throughout
menstruation
affecting running
performance.
However, the physical
symptoms tummy
cramps, bloating and
fatigue are likely
to have an effect
on your running
endurance. Mood
swings and irritability
may also put you
mentally out of the
zone, affecting your
inclination to train,
or to push yourself in
a race.
t is important to remember
that normal periods are
not a medical problem
or illness, and the aim is to
minimise their impact of your
running as well as your day
to day life. For those women
worried about the effect
menstruation is having on
their running, here are some
suggestions that others have
found helpful:
KEEP A MENSTRUATION
DIARY.
You dont need to keep
a record of every period
you have, but charting your
bleeding days and how you
feel across your cycle can be
a very useful tool in planning
your training. Women tend to
report to train better in the
follicular phase or first half of
their cycle, so planning more
intensive training for this
time, and easing up around
your period may be a good
starting point.
REMEMBER EXERCISE
CAN ACTUALLY HELP
PRE-MENSTRUAL
SYMPTOMS.
So although you may
not feel like an intense
training session, going
for a gentle jog will help
with the symptoms or
bloating and cramps, and
may also lift your mood.
THE BIOLOGY BIT

Periods usually occur
monthly, but not for all
women. A cycle can be
anything from 24 to 35
days, and it is all controlled
by hormones. The diagram
left shows the changes in
hormones throughout a
typical 28-day cycle.
The onset of menses,
or a womans period, is
considered day one of the
menstrual cycle. This is also
the beginning of the first
half of the cycle, which is
KEEP COMFORTABLE.
Avoid tight fitting running
gear and keep yourself
cool as you train. Have simple
pain relief to hand, such as
paracetamol or ibuprofen.
If youre still having
troublesome symptoms, then
it may be worth exploring
the option of medication with
your GP. Some of the cyclical
symptoms can be eased by
hormonal treatments, such
as the contraceptive pill. The
combined oral contraceptive
pill (COCP), artificially
mimics hormone
changes throughout
a womans cycle,
giving a better
control of their levels.
It can help alleviate
the sudden dip in
known as the follicular

phase.
Over the next two weeks,
an egg is developing or
maturing within the ovary,
ready for release. Oestrogen
levels are slowly rising
throughout this time.
Ovulation, or release of
an egg, occurs around day
14 on a 28-day cycle. This
is considered the fertile
window for couples trying
to get pregnant. It is also
the beginning of the luteal
phase, when the lining
of the womb builds up.
Progesterone levels peak at
hormone levels, which can

be associated with the more
troublesome symptoms. It is
also possible to take this pill
continuously for a month or
two, and actually delay having
a period. This is very useful
if your period is due at the
time of an important race. You
should discuss this with your
practice nurse or GP first.
There is also an array of
medications for painful and
heavy periods. Again, your
GP can help, or take a look at
some online resources. NHS
Choices (nhs.uk) has a lot of
useful information on periods,
and is well worth a look.
Finally, one size doesnt fit all,
so get to know what works
best for you.
this time.
If the egg is not fertilised,
progesterone and oestrogen
levels fall rapidly, which
triggers the start of menses,
the next period.
Hormone peaks and
troughs throughout the cycle
can trigger some physical
symptoms within women.
As with anything, there is a
huge spectrum of variability,
with some women having
light and pain-free periods,
while others experience
bloating, cramping, heavy
blood loss and mood
swings.
Dr. Yvette Brindle is a General Practitioner in Chester. She is trained in womens health and has a keen interest
in running, fitness well-being, weight control and nutrition. She enjoys running with her local group and
entering races for charity.
n
o
Bbackuaftercbeaby
Health | Running Fitness
Want to get back to PREPREGNANCY RUNNING FORM?

Whether youre looking to lose
weight or run long distances,
heres everything you need to
know to get fit after having a
baby WORDS Sarah Ivory
llie Barnes, 30, is a mum to

10-month-oldson Max and
co-owner of sports management
consultancy, Barnes Fitness
(barnesfitness.co.uk). The rest of the
time, shes trains hard as a triathlete.
Amazingly, Ellies running fitness has gone
from strength to strength sinceMax was
born. Thanks to a smart post-natal training
regime, Ellie hasset a winning 10k time of
41.13, clocked her quickest parkrun yet in
18.28and followed that up with a half
marathon PB of 1:23.50. And if thats not
impressive enough, she did all this having
only given birth to Max less than a year
ago.
I have to be flexible with my training, as
Max always takes priority, explainsBarnes.
Having Max in the summer helped, as it
meant I was out walking in the sunshine
with him soon afterhe was born. After that,
it was just a matter of doing what my body
was telling me it was ready to do, when it
was ready to do it.
Of course, it would have been all too
easy for Ellie to put her competitive days
behind her, but she finds that training helps
her to be a good mum. I have very few
uninterrupted nights sleep, which
undoubtedly affects my energy levels and
impacts on my desire to train, she says,
but activity makes me feel so much better
and happier. Im a much more energetic
mum after I have exercised, so I make the
time to do it. And Ellies right. Recent
research from Bupa reveals that a daily run
is the secret to becoming a Supermum. Of

the 1000 UK mums surveyed, those who
ranregularly spentmore quality time with
their children. In fact, a whopping 79 per
cent of the running mums claimthat
running for just 15 minutes a day improves
their parenting skills.
The problem, of course, is that running
after having a baby isnt easy. Even if you
stayed active throughout the pregnancy,
you need to ease back into exercise to give
your body the best chance of bouncing
back without getting hurt. For the first six
weeks (or up to eight weeks if you had a
C-section) after your delivery, your priority
should be to return to walking, explains
Camilla Lawrence, womens health expert

at Six Physio (sixphysio.com). Begin with
5-10 minute strolls and build the distance
up gradually. If you are given the green light
by your doctor at the six-week check, you
can then start to return to core work,
conditioning exercises and low-impact
cardio like faster walking, swimming or
cycling.
Its a gradual road to runningbut
thenyour body has beenthrough
itsgreatestendurance test (aka giving birth
to your child). Its important to remember
that its taken you nine months to get
through your pregnancy, adds Lawrence,
and it will probably take that long to
Running Fitness | Health
Start by walking first to build up gentle exercise
79%
completely recover and get back to full

fitness again.
of running mums
claimthat running
for just 15 minutes a
day improves their
parenting skills
BODY BACK
So you want to morph backto PB shape

weeksafter giving birth? Reality check!
Between 5am wake-up calls and 10pm
hour-long feeds, itll be tough to find the
time (never mind the energy) to exercise.
But dont be too hard on yourself because
jumping back into a running regime isnt
the best thing for your body either. How
soon post-natal womenstart running
againvaries from individual toindividual,
depending onthings likethetype of birth
and whether theyrebreast feeding,
reveals Alison Beadle, pre and post-natal

expert at livewellbhappy.co.uk, but
allnewmumsshouldfocus on walking
first, so giveyourself adequate time to build
up your walking fitness in preparation to
run.
Unsurprisingly, youll need to make time
for your body to recondition and recover
from pregnancy. Your body has undergone
a lot of changes in the past ninemonths,
including an increase in pressure on your
pelvic floor, whichcan make runninga little

more of a struggle and lead to frequent
toilet stops, warns Sarah Philp, pre and
post-natal fitness instructor for
Xercise4less. Extra relaxin [a hormone that
increases the flexibility of your soft tissues
and therefore your joints]is also released
during pregnancy, as it helps allow the
baby to pass through the birth canal. This
means your joints will be more prone to
injury. In fact, data from the NCT
(National Childbirth Trust)warnsthat
the pregnancy hormone relaxincan
be elevated for up to five months
after birth. These high relaxin
levels cause softened muscle
tissue that can easily
overstretch, and the joints used
in running (think: ankles, knees,
hips) will be more unstable and
at risk of strains, sprains and
other injuries.
The combination of weight
gain and the effects of relaxin on
the ligaments in the feet and ankle
can cause over-pronation, adds
Beadle, And this can lead to foot, knee
or hip issues. Experts warn that its
important to strengthen your feet and
ankles before embarking on a post-natal
running routine. Try doing simple foot
exercises, such as lifting the toes,
contracting and releasing the arch of the
foot, or scrunching a towel underneath
your toes in preparation for running. And
its not just your feet that need a little
attention it pays to build full-body
strength with gentle aerobic activity and
light resistance work, too. Its really
important to build up your muscle
strength and core stability before you
HEALTH | Running Fitness
A Pilates class can be a great

way to strengthen weakened
abdominal muscles
FIT FOR
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for bump, back and bust. Ideal
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BOB Revolution Pro 455
Suitable from six months up,
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return to impact exercise, such as

running, as this form of activity puts more
strain through the joints, warns
Lawrence. The hormones produced
when breast feeding can also have an
effect on your soft tissues, so remember
to be careful during that time as well.
CORE MATTERS
Still, the hormone-induced loosening of

your joints and ligaments is only part of the
story. The muscles in your midsection also
go through a lot during pregnancy. As your
tummy expands, the connective tissue that
joins the two sides of the rectus
abdominus (the six-pack muscle) gets
thinner and wider. Around two-thirds of
pregnant women suffer from diastasis recti,
a term given to the separation of the rectus
abdominus muscles, which can take up to
six weeks to repair. Stretching of the
tummy not only weakens the abdominals,
but also damages the support system for
the back and that could lead to back
pain later on. Around 40-60 per cent of
postpartum women complain of back and
pelvic pain following pregnancy, which can
significantly slow down progress to getting
back to normal levels of exercise, explains
Lawrence.
Excess weight and an altered posture
play a part Most womens abdominal,

gluteal (bottom) and pelvic floor muscles
tend to weaken during pregnancy as a
result of the strain they are under and
changes to posture, adds Lawrence, so
its important not to forget these areas
when doing ante-natal exercise, and to
really focus on strengthening them postnatally. Unfortunately, a weak core can
impact everything from making your back
ache to negatively affecting your running
technique so its vital you spend time
getting your belly back before embarking
on a running routine.
Your first step in regaining your core
strength can begin any time after your sixweek check-up with the GP. Look for a
qualified trainer post-natal Pilates can be
one of the best forms of exercises for
addressing many of the areas that will be
weak during the postpartum period,
including the core, back and glutes.
Alongside the six-week check with the
doctor, many women also choose to see a
womens health physio for thorough body
check that assesses back and pelvis
health, posture, and pelvic floor and
abdominal muscle function, adds
Lawrence. This will give you a far better
idea of how your body is recovering and
where your areas of weakness are.
Running Fitness | Health
Getting started
1-6/8 WEEKS
Focus on: walking

Make returning to walking the
priority during the first six weeks
after delivery (eight weeks if you
had a caesarean). Start small
with 5-10 minutes of gentle
strolling and gradually increase
the distance over a few weeks.
Listen to your body if you feel
tired the next day, reduce the
amount of exercise. Experts
also recommend doing kegel
exercises, such as contracting the
pelvic floor muscles. Visit nct.org.
uk for more information about
pelvic floor moves.
6/8-12 WEEKS
Focus on: low-impact exercise
BUGGY
BOOTCAMP
A buggy-based workout is a
great way to build muscle
strength and core stability
while bonding with baby. If
youve been given the
go-ahead to start a postnatal
strength routine by your
doctor, try these moves to
ready your body for running.
POWER WALKING Find a
5-10 minute outdoor circuit and
start walking whilst pushing the
buggy. Alternate between holding
After the six-week check with

your GP, its time to increase
your aerobic strength by doing
more cardio exercise. Walk
quickly and consider other forms
of low-impact activity, such as
swimming or cycling. Intervals
on the cross trainer are great,
as it will increase your stamina
without impacting the joints.
Start retraining your core now.
Look for a specialist post-natal
trainer or class, such as postnatal Pilates. If you have diastasis
recti, dont perform abdominal
exercises; seek guidance from a
physical therapist.
12+ WEEKS
Focus On: Walk-Run Method

When you have regained core
strength and are pain-free,
you can begin to return to
high-impact exercise, such as
jogging. Start with a walk-run
programme by alternating
between minutes of walking and
minutes of running. Gradually
increase the amount of time you
spend running until you can run
a short distance without walking
at all. If you run with a buggy, be
aware that the pushing action
can put more pressure on the
abdominal area, gluteal muscles
and hamstrings.
the buggy with both hands, just

the left hand and just the right
hand. Gradually increase your
pace to a fast walk. Advanced: do
the same thing but try run-walk.
WALL SIT Find a wall space

and put the buggy in park,
facing the wall. Stand facing
the buggy with your
back pressed up
against the flat
wall and feet
shoulderwidth apart.
Squat down
until your
legs are at a
After walking, you can

progress to cycling, swimming
or intervals on a cross trainer
90-degree angle. Hold the squat

position for as long as you can.
ALTERNATE LUNGE Place your

hands on the handlebar of the
buggy and stand tall with your
tummy engaged. Push the buggy
forwards as you step the left leg
forward into a lunge position
your front leg bent
at a 90-degree
angle and back
knee nearly
touching the
ground. Pull
the buggy
back as you
return the left
leg to standing. Repeat, focusing

on pushing and pulling with the
arms. Complete 12 repetitions
on each side and perform two to
three sets.
SQUAT AND ROLL Place your

hands on the handlebar of the
buggy and stand tall with feet
shoulder-width apart. Sit back
into a squat position, pushing
through the heels of your feet.
Roll the buggy a few feet away
from you, holding the squat
position. Pull the buggy back in
as you stand up from the squat.
Focus on engaging the chest and
back muscles as you push and
pull. Repeat 12 times and perform

two to three sets.
TICKLE TOES PLANK Face the

stroller and get into a high plank
position core engaged, body in
a straight line and your weight on
your hands. Start on your knees
and progress to performing a full
plank on your toes. Reach up with
the right hand to tickle your babys
toes. Put the right hand back
down. Reach up with the left hand
to tickle toes and then put it back
down. Continue alternating hands
for as long as possible. You may
need to place a mat under
your hands and knees.
Image paintings / Shutterstock.com
Wondering when you can

start exercising again? The
best advice I can give you is
to listen to your body, says
Philp, Everyone recovers at a
different pace, so its important
to increase your stamina
gradually to avoid injury.
Whatever you do, be sure to
complete a thorough warmup, including a brisk walk and
active stretching. For bouncing
back after your baby, follow
these expert guidelines:
QA&
ASK the EXPERTS
Our team of experts are on hand to answer your RUNNING-RELATED
QUESTIONS, from training to nutrition, health to injury prevention
ACHILLES
TENDINITIS
PAIN
Getting the right

assessment is
important for
successful rehab
I have been
suffering
from Achilles
tendinitis for
the past six
months. I have been
having laser treatment
at the local hospital
which has worked
wonders. I have just
been signed off after
14 treatments and am
still having issues but
not as bad. I bought
some new trainers
with a higher heel to
toe ratio and it is less
painful. Is there any
exercise that would
help me as I am in the
process of losing some
extra weight. Any help
would be gratefully
received.
Thank you, Shaz
It saddens me when I
hear of runners
suffering from Achilles
pain for such a long
time as in many cases
it does not have to be
that way. With accurate
diagnosis, appropriate
activity modification and suitably
graded rehabilitation, I believe many
runners could achieve faster recovery.
Other than the laser treatment you
mention, I am unaware what rehab you
have been given but it is worth pointing
out that for the successful treatment of
Achilles pain it is important to
distinguish between tendinitis and
tendinopathy (see my article from RF
May 2015, p.73). Tendinitis suggests
inflammation is the issue but we know
now that tendon pain is more often a
question of the tendon not being able
to handle load (stress), so rehab needs
to be based on performance of suitable
loading exercises; e.g. standing on tip-
toe or slowly lowering down from tiptoe to the floor.

The higher heel to toe ratio you
mention can be a great way of reducing
pain but it will not help strengthen the
tendon itself (if that is what is needed).
Likewise, the laser treatment you have
received may have eased the pain but
research suggests there is little evidence
for long term benefit.
As running is still proving painful
after six months, I sincerely suggest you
book an appointment with a sports
therapist or physiotherapist who
specialises in running injuries so that
they assess you properly, look at your
medical history, current level of activity
and running form. They will be able to
advise you on exercises you can be
doing in the meantime to help you lose
weight and most importantly, by
discovering what the source of your
Achilles issue is, to be able to give you a
suitable and hopefully shorter road to
full recovery so you get back to running!
INJURY
MATT PHILLIPS
is a run conditioning coach and sports

therapist with over 20 years experience
working in the fitness industry. He is
based at StrideUK. com in Brighton,
Sussex.
Follow Matt on Twitter:
@sportinjurymatt
Running Fitness | Q&A
Dont lose sight of the

achievement of completing a
marathon
DEMOTIVATED AFTER A BAD RACE
Q
A
I ran the Virgin London Marathon, and while I finished, I was really disappointed with my time
and dont feel proud of my achievement at all. After months of training and build up, and my
expectation to achieve my ideal result, its left me feeling empty and de-motivated. I now dont
know what to aim for. What can I do?
Richard Wilkson
enjoyed the race or not
The best thing to do to dust off your
disappointment and boost your
motivation is to learn from the
experience. First, think about your
expectations. Were they realistic? Were
they achievable? Start by reminding
yourself why you run. If you run for
fitness and enjoyment first and
foremost, then times become less of a
priority its useful and important to
gauge your times, but as long as you
are running consistently and enjoying
it, you are meeting your expectations.
TIME TO RE-EVALUATE
Look at the possible reasons you didnt

get the time you were expecting. For
example, did you/do you always train
with a watch, measuring your pace, or
do you train to heart rate and
perceived exertion? If you always step
out wearing a watch, be mindful of
losing the ability of knowing your
body and relying solely on your watch
for pace. Get some expert guidance on

heart rate training and learning to
judge your pace by how you feel, as it
gives you a better level of fitness, and
sense of pace and judgement on race
day.
Ask yourself: what can I do
differently next time? Did I step out
too fast (a common flaw) and get
swept up in the excitement of the
crowd? Did I hydrate and fuel properly
during the marathon? Do I need to get
a few expert tips on training and race
day preparation? Finding answers to
these questions will help you tackle
your training and racing next time.
Talk to people who currently cant
run; talk to people who also ran the
marathon and find out how they
enjoyed their experience. And talk to
those who missed out on the ballot
looking at your experience from a
different perspective will help you turn
your disappointment into gratitude
and pride!
PSYCHOLOGY
EVIE SERVENTI
is deputy editor at Running Fitness

magazine. She is a qualified journalist,
keen runner and triathlete, and health
mentor. She is also studying sports
psychology and has a dedicated interest
in training your mind.
@hotoffthepage
www.evieserventi.com
IMAGE MICHAELPUCHE / SHUTTERSTOCK.COM
Congratulations on
running the
marathon! While I can
sense your
disappointment, there
are several other
important things: you
ran 26.2 miles and
finished a race; you have a decent
level of fitness and motivation; you
participated in a worldwide iconic
event, sharing the experience with
almost 40,000 people; you finished
without injury (Im assuming), and
have a solid foundation of training
under your belt from which to launch
forth. This gives you an example of
how there are many different
perspectives of (the same) experience.
What would you be feeling if your
watch broke, there was a major glitch
with the marathon timing system and
no race times were recorded? How
would you feel about the race then?
Youd have to rely on whether you
Q&A | Running Fitness
It will take time to recover

from a stress fracture, but you
can cross-train while you heal
RECOVERING FROM A STRESS FRACTURE
Im looking for some advice

about rehab after a stress
fracture of fifth metatarsal. I
am 57 years old and have
been running for 25 years. I
used to run marathons, but after
being diagnosed with psoriatic
arthritis 10 years ago, I have reduced
the amount of running I do now 5k
to half marathon distance. When not
injured, I run three times a week
doing 20-30 miles. I also walk the dog
A stress fracture of
the fifth metatarsal is
a runners injury. The
five metatarsals are
the long bones in the
foot, and with
repetitive strain, they
can be susceptible
to stress fractures. These are tiny
breaks in the surface of a bone,
occurring most commonly in the
lower legs and feet (the weightbearing bones). These fractures often
occur when a runner increases the
intensity of their training quickly. With
intense training, the turnover of bone
cells increases. Without adequate rest,
the bones can become fatigued and
every day.
The injury occurred in November
2014. I went to A&E and it was
confirmed as a stress fracture and I
was advised to stay off it as much as
possible. I returned to the clinic in as I HEALTH
was still having problems, and was
DR. YVETTE BRINDLE
is a General Practitioner in Chester. She
told to rest it. Its now OK and I can
is trained in womens health and has a
interest in running, fitness
walk the dog without any pain, but I keen
well-being, weight control and
would like some advice about getting nutrition. She enjoys running with her
local group and entering races for
back into my running. Can you help? charity.
Linda Owen
susceptible to breaks. Having psoriatic

arthritis is not a risk factor for
developing stress fractures, but
female gender is.
As you will recall from when you
first attended A&E, these fractures can
be pretty painful! The discomfort
tends to build up over time. Often the
site of the fracture is very tender to
touch and may swell. Resting
improves the pain. It is often difficult
to pick these hairline fractures up on
x-rays. They are usually diagnosed
from clinical examination and MRI
scanning.
TIME TO CROSS-TRAIN
Unfortunately, as you have found,
these fractures can take a long time to

heal, often months. They are an
extremely frustrating injury for a
runner to sustain, as they require
absolute rest for a time. When the
pain starts to resolve, exercise
should be resumed very gradually.
You sound like you are at this point. I
always recommend non-weight
bearing exercises during this time.
Swimming is ideal, as it helps
maintain your cardiovascular fitness
and muscle strength, whilst the
healing is taking place.
When it comes to recommencing
your running, get the basics right.
Make sure your trainers fit well, with a
cushioned sole. Stick initially to flat
terrain (perhaps the treadmill at first).

If you are experiencing pain when you
run, then you must stop and rest for
longer. It will be a long time before
you will be back running 20-30 miles
per week, so try not to set unrealistic
targets. Perhaps start with a couple of
low intensity runs a week initially,
broken up by a session of swimming,
cross-training, or another non-weight
bearing sport. Make sure your diet is
healthy; rich in calcium and vitamin D,
to prevent bone thinning. For the
future, make sure you change your
trainers regularly. Dont step up your
training too quickly and if you
experience pain, rest. It is your bodys
way of telling you to stop.
Running Fitness | Q&A
Pain whilst running can

be caused by a number
of factors
BACK PAIN HINDERING TRAINING
Q
A
I have a thoracic spinal injury which has left me with limited rotation
around my shoulders and it is painful when I run. Im demotivated as
Ive lost time from my training plan. I would like some advice to help
spur me on, and any exercises you recommend to loosen my back.
Lynda, via Facebook
Its very hard to try to

advise you since I
havent assessed you,
however, there are a
few things that spring
out at me.
It sounds like you
have some thoracic
tightness (muscles, facet joints and
vertebrae) reducing rotation of the
spine which caused the problem (Id
avoid calling it an injury per se) in
the first place, which is unresolved and
continues to cause an issue. Its likely
to have been like that for many years
but the speedwork has finally tipped it
over the edge.
As you run faster youll need to
rotate your trunk and swing your arms
more, which has caused the problem
to flare up again. We need an element
of rotation in our running gait, and if

theres an inherent tightness through
your thoracic area, your body will try
to compensate causing the muscles
to tighten up, spasm though the mid
back and shoulder pain. Its possible
that the pectoral muscles (chest) are
also tight as they work as an
antagonist with the mid back area.
I dont think your physio has been
able to get on top of things, and Id
suggest seeking a second opinion and
getting some manual therapy
(massage of the soft tissue and
mobilisation of the joints) from a
highly qualified sports therapist as
well. Always find someone who is
experienced in treating runners. You
may need some weekly sessions for a
couple of months. Youll also need a
programme of very specific and
targeted exercises for long term

management.
Its likely you need a full body
assessment to identify areas of
tightness, weakness and dysfunction.
It could be issues with your pelvis that
are causing the problems higher up in
the spine.
Id be careful about doing too much
running until you get sorted out. Its
impossible to prescribe exercises, but
Im sure youd find self-Myofascial
Rrelease techniques useful using TP
Therapy products try using the grid
roller, trigger ball and focus on your
pelvis, quads and glutes not just
your spine. You may also find
Kinesiology taping useful.
Please try to be patient and accept
that this might take some
sorting out.
RUN COACH
SARAH RUSSELL
is consultant editor of Running

Fitness, has a Masters degree in sport
science and 22 years experience as a
coach, writer and athlete. She is a
qualified England Athletics coach,
mentor and presenter.
Follow her on Twitter @runfitsarah
DO YOU HAVE A QUESTION? Email the team at rf.ed@kelsey.co.uk

Twitter: @Runfitmag Facebook: facebook.com/RunningFitness
Running Fitness | motivation
Keep on
running
You dont have to grind to a halt when you hit middle-age; in
fact more and more people are running well into their late 70s
and 80s. Its an AGELESS activity according to these four readers
WORDS Ruth Tongue
MOTIVATION | Running Fitness
onventional wisdom says that as we get

older we slow down, our bodies become
less efficient and physical exertion becomes
harder. But despite this, more and more
adults are running into older age. In fact, in
this years Virgin London Marathon, the number of
runners over the age of 50 was at its highest ever.
As well as the obvious benefits, another factor
attracting older runners is that its one of the few
sports in which you can improve dramatically as you
age, and even progress to elite level!
Yet reaching this standard is no easy feat as the
current standings in the World Masters Athletic
show. The male over 55 years marathon record
stands at 2hrs 25mins, with the womens record in
the same age band an impressive 2hrs 52mins.
When you jump to the over 70s group, its definitely
no jog in the park, with the mens record standing at
2hrs 54mins and the womens at 3hrs 45mins.
But even if youre not aspiring to a sub three-hour
marathon, running through into older age will not
only keep you feeling fit and healthy, but may also
reduce risk of depression, anxiety and other
common age-related conditions such as Alzheimers
and Dementia, as well as maintaining flexibility,
co-ordination, strength and bone health.
We asked four readers to share why they wont be
hanging up their running shoes any time soon.
Running later in life can

be a great way to maintain
fitness and overall health
Achieving a
long running
career
Mark Dayson of Dayson
Physio and Sports
Rehab (daysonphysio.
co.uk @daysonphysio)
shares his advice.
Ive worked with many
runners across the age
spectrum and I firmly believe
that, health permitting, you
can start to jog/run at any
age provided you get the
right guidance. This means
not just the right training
plans, but also advice on
shoe choice and gait analysis,
consideration of terrain and
taking into account individual
goals and lifestyle factors.
We know that there are
certain physiological changes
that occur with ageing that
we cant prevent and
strength and flexibility losses
can affect running stride and
change alignment. While
some flexibility is a good
thing, its also important to
maintain some stiffness and
strength in the legs. Stiffness
may not sound good, but it
can help to utilise energy
from the ground and make
you more efficient. Strength
and core training, as well as
flexibility work is key.
RUNNING IMPROVED MY
WEIGHT AND HEALTH
Martin Powell, 59
rom 1974 to 1987 I was a serving member

of the Royal Marines, so Ive always have
had a certain level of fitness. However,
when I left I let this slide. A few years ago I
decided I needed to do something about my expanding waist
line, so I used the All England website to find a beginners running
group I had no intention of taking it seriously! A friend at work
suggested I try the parkruns and from then I was hooked. I did
my first 5k in 34mins and now, three years later, my time for the
same course is 10 minutes quicker. I ran the Brighton marathon
this year, and will be doing it again next year as I turn 60 and I
hope to take some time off my PB.
Since I started running Ive lost 21lbs and being a type 2
diabetic, I also find this is now much easier to control. Although
Im not competitive with others, I get competitive with myself
and this certainly increases as I get older!
The Ever Presents have

completed every London
Marathon since 1981
JOIN
THE
COMMUNITY
Join our supportive

community online and share
your journey with
like-minded runners
Running Fitness | MOTIVATION
THE SOCIAL CIRCLE OF RUNNERS

Jacquie and Brenda, Greenwich Runners (www.
greenwichrunners.co.uk)
Jacquie, 59
started running at 42 when I was

introduced to Greenwich Runners by
a friend. I didnt want to join a gym as
I found them unfriendly and I wanted to be
outside. That was about eight years ago, and being a member of
Greenwich Runners has kept me going the running community
is a really important factor and has changed my life the other
women keep me motivated and I love that there are young things
and over 50s, yet weve all bonded over our love of running. I
think that taking up running later suited me as Im competing
with myself, not with others. I can live with being slower and
not being the best, yet I know that I can always challenge myself
to be faster. My neighbour Brenda is an inspiration and Im sure
well still be running together in 20 years!
Brenda, 55
You never know the friends

you might make at a running
group or club
BOOST MOTIVATION WITH A TRAINING LOG

Dale Lyons, 78
ale is one of the

remaining 12 of the
Ever Presents a
team of runners who have
completed every single London Marathon
since the inaugural race back in 1981. With
94 marathons under his belt, and despite
having to complete this years Virgin
London Marathon in a wheelchair due to an
ankle replacement, Dale has the drive and
motivation that he had thirty-five years ago
when he ran his first marathon in 1980. Like
many runners, Dale was a late starter, taking
up running when he was 42 to get fitter
for playing squash. Yet from the moment
he joined running club the Centurion Road
Runners in Solihull, there was no looking
back.
When I started running back in 1979,
adidas had something called a jog log in
which you kept a log of every single run you

did with the time and distance. Ive kept a
log of every single run Ive done for the past
36 years and this has been a great motivator
(Ive now got 23 books full!).
As well as keeping a track of your runs, Id
recommend that anyone starting out joins a
running club [or group, such as Run England]
and dont be put off by thinking that you
wont be quick enough, there are levels for
everyone. As well as feeling part of a team,
being part of a running club has given me
all of the essential advice Ive needed on
things like training plans, diet, shoes, race
preparation etc.
Ive now run over 45,000 miles and over
450 races, and despite my ankle replacement,
Im determined to reach my 100th marathon
before I retire.
When I dont run I feel out of sorts, and I
now cant imagine life without it.
I didnt start running regularly until I entered

my 40s. I had a busy full time job and a young
family and it was a way to get time to myself and
a flexible way to maintain some fitness. Mentally
and physically, it also really gave me time out and a space to
just be me. I didnt really race or do any serious training; I didnt
really know anything about running I just ran.
When I got a place in the London Marathon in 2002, I tried to
follow a training plan but ended up injured. I did run it in 4.26.
After that I joined the Greenwich Runners and my running life
began! Having learnt about the importance of mixing things up
with training, when I ran my second marathon in 2007 I trained
less but better, and completed it in 3.56. I now run around
three times a week, but due to recurring hamstring injuries,
Ive realised I need to invest in other activities so I also do a
reformer Pilates class each week.
DALES TOP TIPS:

NUTRITION AS YOU AGE
I dont go crazy on anything,
eating fresh food as much as
possible and staying away from
any junk. Ive noticed as Ive got
older that its harder to keep the
weight off, so Ive been
using the 5:2 diet for
the past year and
a half and its
helped me lose
weight without
affecting my
training. Ive never
been a believer in
packing in the carbs before a
long run, so I just continue to eat
a balanced diet in the run up and
thats worked for me.
PREPARATION AND
RECOVERY
As this year I was doing the
marathon in a wheelchair, I
knew Id need to work on my
upper body strength. I was lucky
enough to work with
Mickey Bushell (100m
Paralympics gold
medallist) who
gave me excellent
tips for upper body
work in the gym, as
well as advising me on
the best equipment and
clothing Id need for race day. I
also had a brilliant masseuse who
Id see once a fortnight during the
run up to the marathon.
Dale has written a book on the Ever Present runners called

The Real London Marathon Men, available on Amazon.co.uk.
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The free prize draw deadline is 20 June 2015.
TERMS & CONDITIONS Entries close at midnight on 20/06/2015 and the winner will be drawn 24/06/2015. The winner will be notified within 28 days of the close of entries. The draw is final and no correspondence will be entered into. Entry is free. Open to residents of the UK aged over 18.
Employees of Kelsey Media and their family members are not eligible to win. Only one entry permitted per person, no bulk entries will be accepted. The first correct entry drawn after the closing date will win. There is no cash alternative and the prize is not transferable. If any prize or
product is lost or damaged during the course of delivery to the recipient, Kelsey Media will provide reasonable assistance in seeking to resolve the problem. However, it will not always be possible to obtain replacements for lost or damaged goods, and in that event, no financial
compensation would be payable by Kelsey Media or their affiliates. We reserve the right to cancel the competition, if circumstances change that are beyond our control. By entering you agree to be bound by all the rules and agree that your surname and county may be released if you win.
By providing personally identifiable information when entering this competition, you are agreeing that we may use it to provide you with on-going information about our products and services, although you can unsubscribe at any time, if you wish to do so. Running fitness is a Kelsey
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Running Fitness | TRAINING
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Do y e explai
W
magine the scenario. You have a sore

knee. You post on your running group
Facebook page for advice. Chances
are youll get many enthusiastic
recommendations including a wide
range of osteopaths, physios, sports
therapists and even surgeons whove all
fixed various injuries and got your running
buddies back on the road.
But do you know the difference between
a physiotherapist, sports therapist and an
osteopath? Who should you see to treat
your running related injuries; and does it
even matter? Its confusing at best
and finding the right person to treat
TRAINING | Running Fitness
you can sometimes be a case of trial and

error.
Recommendations are usually the best
route, especially from runners with similar
injuries, but its also important to be aware
that everyones injuries will also be different
and what worked for your friend may not
work for you. So where do you start?
The most important thing is to choose a
practitioner who is experienced with
runners, and probably even a runner
themselves, explains osteopath Michael
Vassiliou (ec4osteopath.co.uk), theyll
understand what youre experiencing and
may well have had a similar injury
themselves.
Elle Phillips, sports therapist and director
of studio67.com in Hove, agrees. A good
therapist will understand the complexities
of running. Its vital to look at the runner as
a whole, to talk to them about their training,
lifestyle and recovery, not just simply
treating the injury.
Always look for a therapist who knows
runners and running, agrees
physiotherapist Adam Meakins (who tweets
@thesportsphysi and blogs at
thesportsphysio.wordpress.com). Avoid
anyone who wants to fix you and who
promotes passive treatment. There is a
huge difference in philosophy between
various therapies, but a good practitioner,
regardless of their training, will get to the
root cause of the problem and find the
cause. There really isnt any one therapy
which is best, there are good, bad and
ugly in all of them.
SO HOW DO YOU CHOOSE?
In reality, many therapists will be a blend of

some or all of these philosophies, with
a leaning to a certain methodology
depending on their training.
Regardless of the practitioners initial
training or degrees, most will have gone on
to study additional qualifications and CPD
courses, giving them more of a blend of
skills and knowledge hence why its

important to keep an open mind.
Ultimately, no practitioner is the same,
regardless of their training, explains Mike.
As in any profession, there are good ones
and bad ones in all disciplines. Its also very
difficult to pigeonhole a practitioner as even
though they may have done the same
basic training, most will have done other
courses and qualifications giving them a
wide range of skills and treatment
methods.
Interestingly, high-level qualifications and
years of experience (or celebrity status!) are
no guarantee of expertise; especially when
dealing with running injuries. Sometimes
newly qualified therapists straight out of
college will be bang up to date with current
methods and techniques, and be able to
offer you a great service. And dont
discount basic sports massage therapists
who may have a medical, nursing or sport
science background. Its likely theyll have
gained lots of knowledge and experience
throughout their career and can really help
you, especially if theyre a runner
themselves too.
In a nutshell, dont make any
assumptions about the practitioner; find out
about their background, training, their
treatment methods and experience in
working with runners. Ask your running
friends about the sort of treatment they
had; did they do hands on massage? Did
they suggest (and teach them) any
corrective exercises? What advice did they
offer? Read their websites and get a feel
for their approach. And never be afraid to
drop them an email or pick up the phone
to ask any questions.
Ultimately its about finding someone
who works with you and listens to you. A
good practitioner will promote general
wellness and will want to act as a
consultant, guiding you on a path towards
recovery, explains Adam.
I make it my mission to educate my
GOT
A QUESTION?
You can get in touch with

the team on our facebook
page or tweet us, or email
our experts on
rf.ed@kelsey.co.uk
Sports massage therapists

can go on to study gait
analysis and rehab
So whats the difference?
PHYSIOTHERAPY
Training involves a physiotherapy

degree usually lasting three
or four years. Once qualified
physiotherapists become qualified
members of the Chartered Society
of Physiotherapy, they often work in
both NHS and private practice.
Physiotherapists tend to
focus on rehabilitation
and corrective exercise
prescription, as well as
offering electrotherapy
and hands on
treatments. They may have

also done post-graduate
courses in sports injuries
or other therapies
such as osteopathy,
acupuncture and soft
tissue massage.
OSTEOPATHY
Osteopaths will have

completed a four
or five-year degree
course. When qualified,
osteopaths register with
the General Osteopathic

Council. Osteopath
philosophies look at the
body as a whole and tend
to be holistic taking
into account nutrition and
lifestyle factors. Osteopathy
is based on the principle that the
wellbeing of an individual depends on
their bones, muscles, ligaments and
connective tissue functioning smoothly
together, states the NHS. Osteopaths
tend to focus on spinal and joint
mobilisation.
SPORTS MASSAGE
Sports massage therapists can

have a wide range of training
backgrounds; from weekend
certificate courses to advanced level
5 diplomas taking a year or longer to
study for. Sports massage involves
soft tissue manipulation to help
release areas of tightness, aid recovery
and help pre and post exercise. Like
sports therapy, there isnt an overall
regulatory body, but good sports
massage practitioners will be insured
and registered with a membership
Running Fitness | training
getting the best

from a practitioner
Dont self diagnose

Its really important not to self diagnose your
injury, explains Mike. Running related injuries can
be complex and are often linked to biomechanical
imbalances in the body. So by all means do some
research, but dont jump to conclusions before you
get some expert advice and treatment.
If you have a pain, dont try to

self-diagnose it, be patient and
dont ignore expert advice
patients about their injury, why they have it
and how they can prevent it happening
again, agrees Mike. People often want a
magic bullet so they can get back to
running as soon as possible. But thats not
always possible. I encourage my patients
to take responsibility for their injury and
their training and to create an environment
for healing.
Indeed, much depends on the type of
injury youre dealing with as to the
treatment method you choose. Some minor
issues (general muscle tightness) might
respond well to a sports massage and that
may be all youll need. Others are more
complex or ongoing, and could require a
more experienced or highly trained
therapist, plus a long term programme of
corrective exercises and hands on
treatment.
organisation such as
thesma.org or fhb.org.
uk. Sports massage
practitioners can go on
to study further courses
in areas such as rehab, gait
analysis or taping.
Sports therapy
The area of sports therapy is

more varied. There is a wide
range of qualifications and
practitioners who go by the title of
sports therapists; and whilst there
are various member

associations (such as
sportstherapyassociation.
co.uk or uksportstherapy.
org.uk), there isnt one
overall regulatory body.
A good sports therapist
will be registered with one of
the members associations
and will hold a highlevel qualification
and insurance. Sports
therapists usually study
to diploma, degree or
Dont expect to be fixed

I believe we are simply consultants guiding our
patients on a path towards recovery, explains Adam.
We should be offering well rounded advice, rather
than trying fix them and encourage reliance.
For long term running health and injury prevention,
we must take personal responsibility for our own
bodies and learn how to train correctly. Try to work
WITH your therapist and see it as a partnership
where you have a responsibility to do your bit.
Be patient
If your injury has been lingering for a while, its
unlikely to get better with one treatment. Instead
of thinking in black and white terms of fixed or
broken, imagine a continuum with niggle at one
end, right through to show-stopping injury at the
other. Many runners are on that continuum most of
the time. Learning to manage your niggles with self
treatments, and expert treatment when needed is far
more empowering; and all part of becoming a more
resilient and robust runner.
If youre given exercises DO THEM!
Exercise is primary treatment, says Adam. But

there is a BIG problem with all the exercises I give
compliance. Corrective exercises are only as good as
the person whos doing them. If youre given exercises
to do, then do them. And if you dont, then
dont blame the therapist for not fixing you.
post-graduate level and training tends

to focus on soft tissue massage, as well
as injury prevention and rehabilitation.
Whilst not physiotherapists, they may
use similar techniques and methods.
Chiropractic
therapy
A chiropractor
specialises in the
diagnosis, treatment and
prevention of disorders
of the musculoskeletal
system bones, joints and
muscle as well as the nervous system

and general health. Chiropractic
treatment generally focuses on
manipulations of the spine and neck to
free joints, but they also take a holistic
view looking at nutrition and lifestyle
factors as well. All chiropractors
must be registered with the General
Chiropractic Council (gcc-uk.org) and
must study for four years to gain their
chiropractic degree. They are usually
very well informed about posture and
spine health; and tend to focus on how
the skeleton affects the soft tissue.
Running
Fitness
inspired by
the best
LORNAH KIPLAGAT
Kenyan-born Dutch distance runner Lornah Kiplagat has held WORLD RECORDS from 5k up to
half marathon, is four times World Champion and has competed in three Olympic Games
WORDS Rebecca Gibbs
As a child in Kenya you used to run 5-8km
to school and back. When did you first
realise that you were good at running?
I indeed always ran to school and back
but started to realise my talent when we
did school competitions over 1500m. I
never took it seriously, however, since I
wanted to focus on my academic skills.
You chose the name Lornah having

started life being called Jebiwot (girl
born while it was raining,); when did
you begin to identify yourself as a runner
and decide to make it your career?
At that time we were able to give
ourselves a name at the age of 12/13
years and I decided indeed to take the
name Lornah. I started as a house-help
for my cousin, Susan Sirma, [who was]
by then a World class runner, after my
secondary school and it is there that we
found out I could be a good runner and
we started from there with my career
so I actually started quite late.
Youve competed in everything from the

3000m to full marathons winning in Los
Angeles (twice), Amsterdam, Rotterdam
Winning the 2008 womens
race in Rio de Janeiro
and Osaka. Do you have a favourite event

or distance?
I love the 10k, 10-mile and half

marathon. I never really enjoyed the
marathon, which was a bit too long for
me. I love to start fast and just keep on
going full speed but thats not possible in
the marathon so thats why I love
distances up to half marathon.
[However,] I loved to run the London
Marathon races due to the great
atmosphere and incredible spectators.
British spectators understand the sport
and that makes a tough race easier.
Can you remember how you felt after

winning your first marathon in 1997 (a
race you werent even told the length of
before you arrived in Los Angeles!)?
I was kind of in shock because I had

never ever run the distance. However, LA
was a completely different world [to
anything] I knew before and I was so
impressed with everything that the race
was over before I realised. To make
things worse, I came to LA still
recovering from malaria.
Lornah scorched to a
magnificent title defence at
the IAAF / CAIXA World Half
Marathon Championships
in 2008
What do you think about or focus on in

the lead-up to a race?
The days before the race I am quite

relaxed. I cannot get worried or stressed
about things coming up because I cant
change it any way. The last 60 minutes
they have to leave me alone so that I can
just focus on the race and getting in the
right mood.
What is it about running that you still

enjoy the most?
There are two different things: I love

training early in the morning; the sun is
just coming up, fog over the fields and
no traffic around. I just love that and it
gives me all the energy I need for that
day. The races I love, because most
races I ran, I was in control; its just a
great feeling to know that you are in a
great shape; you can push and people
have problems keeping up with you.
You set up the High Altitude Training

Centre in Kenya in 2000. What are the
benefits of altitude training for runners?
The HATC is located in Iten, which
is at 2400m above sea level. The
Running Fitness | INSPIRED BY THE BEST
essential
info
Multiple World Champion and all

round inspirational woman,
Lornah Kiplagat has launched
her own female running
brand in the UK
Its great to know that you are in a

great shape; you can push and people
have problems keeping up with you
body, due to less oxygen, has to work
hard to create more red blood cells.
Once down at sea level you still have
the extra red blood cells and they take
care of the transport of oxygen to the
muscles so the more red blood cells,
the more transport of oxygen and you
can run faster at a high pace.
How do you split up training? How much

time is spent in the gym versus running
on a treadmill or outdoors? Solo or
with company?
Running the New York Marathon

with Paula Radcliffe
I used to train twice per day running,

but since 2004 [Ive been running] only
once per day. I did do daily gym work,
training on a stationary bike, deep water
running and a lot of core stability as an
alternative training. [But] running was
too much impact for me and I had to
look for alternative training with less
impact.
For my easy long runs and recovery
runs, I always ran alone but for all the
Running Fitness | INSPIRED BY THE BEST
Not really in athletics but I love volleyball.

I used to play in the school teams and I
loved it.
Which other athletes inspire you?
I was always a big fan of the late Grete

Waitz. She was an amazing athlete but
also an amazing person. I spoke several
times with Grete and she really inspired
me. She told me very early in my career
that I had the right talent and I could
make it.
Do you have any tips for keeping fit and

improving ones running style?
Running is not a sport, its a lifestyle and

with this lifestyle you should not smoke;
dont drink too much, take care of
yourself and eat healthy; and this is how
you stay fit. To improve your running style
you should join a club with good
coaches but also running with light
weights in your hands will help.
There is a lot of competition from other

sports ranges. How do you and your
husband, Pieter (Langerhorst a former
triathlete and marketing chief at
Saucony) aim to individualise
LornahSports and set it apart from other
brands?
The LornahSports range is

now available
hard sessions I had my own team.
How do you motivate yourself to train

when you are not feeling 100 per cent? Or
if your asthma is playing up?
I always listen to my body and when its

not going, its not going. I never have to
force myself. My asthma actually became
better with the years and bothered me
only a few times in my career.
Do you feel confident that you will be

able to compete in the 2016 Olympics?
Which event will you aim for?
I have a very strong feeling that I can

make it to the 2016 games but my event
will be the 10,000m. I cant run the
marathon due to the risk on injuries and I
just love the 10,000m. I have to run
31:27 to qualify but this should be
possible.
If you hadnt specialised as a distance

runner, is there any other athletic
discipline that you think you might have
gone into or would like to try?
Lornah won the
Manchester 10k
run in 31mins
and 28secs
The Lornah brand is different to any other

brand out there. Its made by athletes for
athletes and it has an African touch. I
believe you can always be successful but
you have to be different and this is
something the big companies wont do. I
dont think we compete with other
companies, we just try to create the best
possible styles for athletes. We are at the
crossroads of fashion and function, and
this is hard to find.
What is your favourite
Piece of kit?
To be honest, I love the LornahSports
Eshe Capri tight and the Yenee top,
although I wear the whole line and love it.
Sports gadget?
I cant run without my TomTom sports
watch so that I can see my pace, the
distance I ran, and so on.
Song to run or work out to?
Believe it or not, I love country music like
Kenny Rogers.
Post-workout snack or meal?
Thats an easy one: Ugali, Sukuma (Kale)
and chicken.
Way to relax?
Youll find me in the sauna every
single day of the week.
LornahSports focuses on the active, modern woman who likes sport just as much as fashion. The range offers unique
feminine African designs, fine fabrics and an exceptionally elegant fit.
You can find out more at www.lornah.com; www.lornahsports.com or follow Lornah on Twitter at @Lornahkiplagat
GEORGE F WINTER
Half & marathon

injuries
Is there a correlation between
half marathon and marathon
injuries? And could INTERVAL
TRAINING hold the key to
reducing injury risk?
he popularity of running can be

gauged from the fact that in
Europe, 36 per cent of those aged
between 15 and 65 years are
recreational runners. This fact is
cited in a recent article published in the
Scandinavian Journal of Medicine &
Science in Sports by a team headed by Dr.
Dennis van Poppel, in the Netherlands.
Most running-related injuries occur in the
lower extremities with an incidence
ranging from 19.4 to 79.3 per cent but
the researchers found that there has been
relatively little work done on distinguishing
between risk factors for running injuries
sustained by those participating in races
from 5k to the marathon.
Van Poppels team expected that,
depending on the chosen running distance,
participants would have different training
characteristics such as training mileage,
duration, frequency and intensity, all of
which might influence the incidence of
injuries. They suspected that the incidence
and risk factors for running injuries would
differ between male and female recreational
half marathon and marathon runners, and
they tested their hypothesis during the
2012 Lage Landen Marathon running
festival, when both events were held
separately on the same day.
THE RESULTS
A month before and a week following the

events, 614 runners average age 44
years, and 67 per cent male completed
detailed questionnaires. A total of 464
competed in the half marathon, and 150
competed in the marathon.
RESULTS FOR THE HALF MARATHON:
Lower extremity injury rate was 23.6
per cent
Research suggests that not

enough interval training
could cause injury risk
Injuries were significantly associated

with less than five years of running
experience and not often performing
interval training.
A 2012 study of half-marathon runners had

found a lower extremity injury rate of 42.4
per cent. But whereas 74.5 per cent of the
Eindhoven study runners ran more than
20km/week, and 52.5 per cent had more
than five years running experience, the
equivalent 2012 study percentages were
35.5 and 35.4, respectively. The
researchers commented: Our runners may
have developed some musculo-skeletal
adaptation to running due to a higher
weekly training distance and more years of
running experience, thereby being less
predisposed to develop injuries during
long-distance running.
RESULTS FOR THE MARATHON:
Lower extremity injury rate was 22.7

per cent
This lies within the range of 18.2 and
23.8 per cent reported by others.
Contrary to expectations, the injury rates

among both groups were similar, which
could possibly be explained by speculating
IN CONCLUSION
Dr. Dennis van Poppel added: For nonelite runners preparing for their first half
marathon or marathon, I suggest increasing
their training load gradually especially
novices, who are more likely to get injured.
Interval training could also be useful to
novice runners to increase running distance
and reduce the risk of injury.
And Denniss team have future studies
planned. We have now compiled our
database and have combined four cohorts
where almost 4000 runners have been
followed for a year. We expect to analyse
injury risk factors over distances of 10k,
21k and 42k, and hope to show that
risk factors differ in these distances.
Interval training could be useful to novice

runners to increase running distance and
reduce the risk of injury
A keen long-distance runner and freelance writer, George F Winter is a Fellow of the Institute of Biomedical Science
that half marathon runners might have

been training for a marathon at a later date.
Of particular interest, however, is the fact
that [t]he present study revealed a
protective association for interval training in
both groups. The authors point out that
this is in line with a similar study which
reported a lack of interval training as a
significant risk factor for knee injuries in
marathon runners, and they state: This
might be the focus for the future to reduce
the incidence of running injuries.
Enjoy 20% OFF* at WWW.GOLA.CO.UK

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*Valid until 15th July 2015
Running
Fitness
behind the
brand
Q&A Nike Free
This month we go behind the scenes at NIKE, and talk exclusively to elite runner Richard
Kilty about his own running, and what he loves about Nike Free
Which spikes do you
currently race in?
Ive tried lots of different

spikes but have settled on
the Nike Zoom R4 for the
last few seasons. I have
been lucky that the design
guys at Nike have been
brilliant, letting me give
feedback and then making
adjustments for me.
During the summer track
season I would normally
get through three pairs of
spikes, which I would just
normally use for racing.
Have you used Nike Frees

before?
I use them for warm ups,

strides and drills. I
certainly think they have
helped to strengthen my
feet, as they allow my feet
to do all the work. They
are totally different to the
track spikes which I use
(my spikes have a carbon
fibre plate, which makes
them very stiff). I currently

use the Nike 4.0 and Nike
5.0 and remember first
wearing Frees in 2006
before I was actually a
Nike athlete.
Have you any interesting

stories you would like to
share with us?
Before the 2015 European

Indoor Championships in
Prague [where Richard
won the 60m], Nike
delivered a new pair of
spikes to me which I loved
the look of. Without even
trying them on
beforehand, I wore them
for the first round heats,
straight out of the box,
and looked what
happened!
What would you rate as

your best achievement?
Both of my major 60m

Championship wins are
special. The Worlds,
because I was the

underdog and little was
expected of me, and the
Euros because I was
reigning World Champion
and I was expected to
win. I was very proud how
I handled the pressure
and went on to win.
Whats in store for Richard

Kilty going forward?
So for 2015, we have the

outdoor track season,
culminating in the IAAF
World Championships in
Beijing, China in August.
Before that though, Ill be
competing in the Diamond
League series of events
against the best sprinters
in the world over 100m
and 200m. Further ahead,
Ill be looking to make the
Great Britain and Northern
Ireland team for the 2016
Rio Olympics and the
2017 World
Championships.
Now in its 11th year, Nike Free recently

launched its footwear range for 2015,
providing runners with the ultimate
natural running experience:
Nike Free 3.0 Flyknit 125
Most minimalist shoe with a 4mm offset
Nike Free 4.0 Flyknit 110
A cushioned ride with a 6mm offset
Nike Free 5.0 100
Most cushioned Free shoe with 8mm offset
The key updates for this season are
redesigned uppers which have been
minimalised, reducing bulk and rubbing.
The outsole again uses hexagonal grooves
to allow a range of movement..
Sprinter, Richard
Kilty, wore his
Nike spikes to
victory
Behind the
brand
Name: Richard Kilty

Brand: Nike
Job Title: Sprinter, World and
European Indoor 60m
champion
Running Fitness | Kit bag
Three shoes make up

the Nike Free collection
providing, runners with the
ultimate natural running
experience
The Nike Free 4.0 (top left)

has a cushioned ride with a
Flyknit upper, whilst the Nike
Free 5.0 (left to right) offers
runners a more cushioned ride
NEW SEASON
CLOTHING PART 2
With warmer weather finally here, our second instalment looks at

more great SUMMER KIT to keep you cool this month
THE MISSION ENDURACOOL
INSTANT COOLING TOWEL 15

Every so often we get to try out
products which are a little different,
and this is one of them. It looks like
a normal towel, but add some
water, snap it in the air, and the
EnduraCool technology kicks in to
action, cooling the fabric quickly
and then cooling you down too.
www.missionathletecare.com
SALOMON PARK TEE (WOMENS) 35
It may look and feel like a cotton t-shirt,

but this top has all the qualities of a
technical, breathable fabric too.
www.salomon.com/uk
SALOMON PARK 2-IN-1 SHORTS
(WOMENS) 40
This short has an inner lycra short for
comfort, and a lightweight outer shell for
style. There is also a rear, zipped pocket for
storing your essentials.
www.salomon.com/uk
ODLO EVENT TEE 25
Swiss brand ODLO have a comprehensive

range of running kit, with our favourite
piece being the slim-fitting event
t-shirt. The Comfort Microstretch fabric
is lightweight and highly breathable.
www.odlo.com
ASICS KAYANO 21 145
ADIDAS SUPERNOVA CLIMACHILL TEE 33
New technology has arrived in the shape of

Climachill! Designed to keep you cool, the
breathable fabric also has aluminium, silver dots
which move heat away from the body.
www.adidas.co.uk
The Kayano series of shoes have over

20 years of experience. Still offering
amazing cushioning, the Kayano
provides stability for over-pronators,
and a great fit.
www.asics.co.uk
MIZUNO DRYLITE COOLTOUCH TEE
(WOMENS) 26
MIZUNO DRYLITE SQUARE 4.0 SHORT
(WOMENS) 28
Look great this summer with this matching set
from Mizuno. Moisture management is taken
care of by the DryLite fabric, whilst NightLite
provides reflective detailing. Theres also a
great selection of summary colours, including
Rouge Red and Lemon Yellow.
www.mizuno.co.uk
SHARE
YOUR KIT PICS
WITH US
What cant you live without?
Share your images with us
on Facebook and
Twitter
HOT PICKS Three great products, and all under 5!

2
3
1 DEEP HEAT PAIN RELIEF SPRAY 3.99

Deep Heat have a range of products to relieve
pain. This warming spray can help increase blood
supply and relax aching, injured and sore muscles.
www.deep-heat.co.uk
2 USN PROTEIN, SEEDS AND NUTS BAR 2.49
USN have a range of products for all nutritional
needs, but we especially loved this bar. Made with
peanuts, almonds, soya crisps, hazelnuts, and
seeds, we found it great as a post-run snack.
www.uk.usn-sport.com
3 HONEY STINGER ORGANIC ENERGY CHEWS 2.25
Honey Stinger produce a whole range of energy
products. If you are not keen on the texture of
energy gels, these chews are almost like sweets
and come in a tasty range of flavours. They contain
multiple carbohydrates (glucose, fructose, maltose,
sucrose), providing a great source of energy.
www.honeystingeruk.co.uk
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Running Fitness | INJURY PREVENTION
Video gait
analysis
Is it time you studied your RUNNING FORM? A full body video gait analysis enables experts to see
how the whole body is interacting, which can help prevent injury WORDS Matt Phillips
INJURY PREVENTION | Running Fitness
sk a group of runners what the

benefit of a video gait analysis is
and one of the most common
replies will be: To help you
choose the right running shoe.
Recent research shows that the majority of
recreational runners still believe that
wearing incorrect trainers is one of the
highest risk factors for injury, despite the
fact that there is still no evidence to link any
particular type of shoe to injury reduction.
You can get injured in any shoe.
But Im an overpronator, I hear you say.
Well, basing shoe selection on how much
you pronate (a perfectly natural and vital
part of foot mechanics) is not actually
backed by science. Although some runners
wearing an anti-pronation shoe may see a
benefit such as an end to pain, others do
not. Then we have the runners who
overpronate but seem to have no issues
at all. A quick look at the way in which
Haile Gebrselassies feet overpronate
should be enough to seriously challenge
any traditional shoe model. Research has
clearly shown that the practice of
categorising runners into groups based on
arch type (high/normal/low) lacks the
specificity required to cater for the
immensely varied physiological make-up of
each and every runner.
Some shoe shops have fortunately
moved with the times and are now
focusing on other potentially more
significant variants in different running
shoes, as well as paying more attention to
the runners history, their goals, and how
comfortable the shoe is. The treadmill is
used to allow the runner to judge for
themselves how a shoe feels, as opposed
to being a tool in the prescription of a
particular type of shoe.
SO WHAT IS GAIT
ANALYSIS FOR?
Running is obviously a process that involves the
whole body. What happens at foot level is very
often a consequence of what is happening higher
up. Full body video gait analysis can help us see
how the whole body is interacting, allowing us
to evaluate how movements in one area may be
contributing to tissue overload in another. Research
shows the importance of considering the mechanics
of the hips and trunk of the body, and how they
can play a vital role in controlling movement seen
distally in the lower limbs. An increasing amount
of studies are managing to link movements in the
lumbo-pelvic hip complex with overuse injuries in
the lower extremity, e.g. foot and ankle injuries,
patellofemoral pain syndrome, iliotibial band
syndrome and anterior cruciate ligament injury.
Overstriding can increase the force

experienced by the body, which
may lead to injury
MODIFYING FORM
While there is no one perfect way of

running, we do know that by modifying
running form we can change what tissues
are having to deal with the load demands.
We cannot eliminate the load, but we can
redirect it to different parts of the body. This
is very significant when it comes to treating
running-related injuries. Modifying running
form changes load distribution. Here are a
few examples.
REDUCING OVERSTRIDE
Research has shown that having straight

knees at initial contact can increase the
forces experienced by the body and
therefore increase injury potential. A
common cause of having a straight knee at
initial contact is a runner reaching their leg
out in front of them before landing, i.e.
overstriding. In order to reduce overstriding,
we need a method that will encourage the

runner to put their foot down quicker so
that it lands closer to the body. This can be
achieved by increasing cadence.
INCREASING CADENCE
Cadence refers to the number of times

your feet touch the ground in a minute
(measured in spm steps per minute).
Imagine Bob and Ben running next to each
other at the same speed. Bobs running
style involves covering ground by taking
long steps, his foot landing far out in front
of him (overstriding). Bob is taking relatively
few steps per minute and has a low
cadence. Bens running style is different
he manages to cover the same amount of
ground as Bob and run at the same speed,
but achieves this by taking lots of shorter
steps. He has a high cadence.
Which is a better way of running? Well,
the number one rule is it depends on the
Running Fitness | INJURY PREVENTION
the cadence calculator
To see what your current cadence is, count how

many times your right foot touches the ground
at a certain speed in 30 seconds. Multiply it by
four to give to total steps per minute. For most
recreational runners, the figure will be around
160 spm to 170 spm. Download a cadence app (I
use Metronome Beats) and set it at your cadence
+ five per cent. During your drills, try to keep up
with the beeping of this new this cadence for
your 30 second drills, ensuring you are still
running at the same speed as before (treadmills
can be useful for this).
individual runner. As humans we are all very

different. However, given that research links
overstriding and landing on a straighter
knee with increased injury potential, it
makes sense that if a runner is
experiencing repetitive injury and
overstriding, an increase in cadence may
be beneficial. Studies have shown that
subtle increases (five to 10 per cent) in
cadence can substantially reduce the
loading to the joints and may prove
beneficial in the prevention and treatment
of common running-related injuries.
The important factor here is subtle
increases of five to 10 per cent. What we
need to do is see what our cadence at a
certain speed currently is, and then perform
intermittent 20-30 second drills at a
cadence five to 10 per cent higher.
Personally I prefer five per cent, as
increasing by 10 per cent can create too
much of an increase in exertion.
Running softer
The relationship between ground

reaction forces and injury is anything
but clear. Its not always a case of less
stress on the body = less risk of injury.
The body is incredible at adapting and we
simply dont know how much load is bad.
You could even argue that load is good as
it stimulates adaption. However, research
does suggest that rate of impact load
is related to stress fractures. One of the
simplest ways to change the loading rate
when running is to try to run softer. Exactly
how you land softer and reduce noise is not
important. You will find a way.
Modifying pelvic position
Running requires adequate hip

extension (the ability of your weight
bearing leg to move backwards and
underneath you before your foot leaves
the ground). Though the actual amount
is not a lot more than that of walking, for
some reason many of us drop our pelvis
forwards when running in order to achieve
the required extension. Despite the often
quoted idea that this drop is due to sitting
down all day at work, research also shows
that runners who show no restriction during
clinical tests sometimes drop their pelvis
forwards during running. It may therefore be
more of a question of habit rather than an
actual physical restriction.
The problem is, running requires
optimum use of the posterior chain (glutes
and hamstrings) so that each time your foot
leaves the ground, you literally fly through
the air as far as possible before landing
again (flight time). Dropping the pelvis
forwards can inhibit optimum propulsion,
and the alteration in the mechanics of the
swing phase (when your leg leaves the
ground and start to travel forwards again)
can lead to overuse of one of the thigh
muscles and the the muscle at the top of
the often mentioned IT Band to achieve hip
flexion (the lifting of the knee up in front of
you). Also, the increased lumbar curve
caused in the lower back by allowing the
pelvis to fall forwards may place more load
on the lower back and hold the hamstrings
in a potentially more threatening position.
For some runners, the cue of lifting the
pelvis upwards slightly may be a useful tool
to help take the load off stressed tissues,
as part of a rehab programme for injury.
Modification should be introduced gradually
for intermittent periods of not more than 30
seconds at a time. Trying to force a running
form modification too soon for too long is
unlikely to allow the system to make natural
changes and could lead to an overload
problem elsewhere in the body.
Leaving your music

at home can help
you to run softer
Subtle increases in
cadence can reduce
loading to hip and
knee joints during
running
Reducing cross over gait
ITB (Iliotibial band) syndrome is a very

common complaint. The good news
is that research has shown that increasing
your step width during running (i.e. running
either side of a midline as opposed to
crossing over it each step) can lead to a
positive decrease in the symptoms. Greater
ITB strain has been shown in runners with
a narrower step width, and relatively small
decreases in step width have been shown
to substantially increase ITB strain. Running
with the feet just 3cm wider can reduce
ITB tension by up to 20 per cent. Runners
suffering from ITB syndrome who, during a
full body gait analysis, exhibit a narrow step
width and cross over gait pattern, can be
given intermittent 30 second drills in which
they run either side of a line, ensuring that
the width increase is no more than 3cm.
Modifying foot strike
Despite what you may read about the

benefits of midfoot and forefoot strike,
research shows that the majority of runners
heel strike. Studies have shown that in
recreational marathons, nearly 90 per cent
of runners run with a heel strike, three per
cent with a midfoot strike, and two per cent
with a forefoot strike. Sadly, modifying foot
strike is often fast on the heels of wearing
the correct shoes in advice given out to
runners on how to reduce injury. Both are
myths. In the majority of cases, sort out up
top first and whats down below at
foot level will invariably sort itself out.
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Race & fundraise for a child in some of the worlds poorest countries.
Humanity Direct funds operations for children in developing countries from skin grafts
to cataract operations. Weve already funded 230 operations but there are many more
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Enter any event of your choice and fundraise for Humanity Direct and well reimburse
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The roads will give you blisters,

The mountains will give you goose bumps.
27.09.15
Marathon | 10K | 5K | Wee Nessie

lochnessmarathon.com
The Event Frontrunners
Go wild | Running Fitness
wild running
the brecon beacons
Let Running Fitness take you on a journey to discover

some of Britains spectacular mountains, forests and
coastal trails, perfect for a wild run
I
SKIRRID FAWR
Distance: 3.5 miles (5km)

Start/finish: Car park on B4521,
300m W of NP7 8AP
Terrain: Track, path, some rocky
terrain
Toughness: Moderate
Ascent: 323m
Navigation: Easy
Good for: Asents
Route info: wildrunning.net/
skirrid
This varied run takes you from
the car park, through woodland
along the bottom L of the hill
before turning R to the start of
the steep climb to the trig point/
summit. The route descends
gently S along the ridge,
following the Beacons Way. At
the waymarker, descend back
into the woodland and back to
the finish. The Beacons Way
continues for a further 98 miles
from here to Llangadog on the
far western edge. An optional
longer route, following the
original route of the Three Peaks
Trial, can be run over the
summits of The Skirrid, The
Sugar Loaf and The Blorenge,
totalling 20 miles.
t was a warm summer day when we

left the foot of Skirrid Fawr and made
our way along the gently rising trail to
the woods that hug the mountains
lower slopes. As we entered the trees
the path rose before us, gathering steepness and
rounding a series of steps and winding hairpins
that made our legs burn with effort. Our feet
kicked up red dust from the path as we ran,
mixing with the scents of earth and bark in the
warm air. Finally we emerged high on the open
mountainside; the long, grassy ridge to the
summit stretching out ahead. Either side the land
fell steeply into the valleys below. We made our
way along the ridge, climbing less strenuously
again now, taking in the views of the mountain
range all around until we reached the summit.
From here you can carry straight on down a drop
so steep its almost like falling; down we went,
rolling, stumbling, flying towards the valley.
Skirrid Fawr, Brecon Beacons
Stretching across 500 square miles from south to

mid-Wales, the Brecon Beacons National Park
contains some of the most spectacular upland
formations in southern Britain. The central
Beacons dominate the skyline to the south of
Brecon and rise to 886m at Pen y Fan, the
highest point in south Wales. Further west lies the
sandstone massif of Fforest Fawr, with its steep
river valleys and spectacular waterfalls, and the
imposing Y Mynydd Du, the Black Mountain. The
Beacons are a mixture of rolling, undulating hills
crossed by deep sandstone paths and technical,
exciting mountain running on craggy trails.
The summit of Fan Brycheiniog is the site of
two enchanting glacial lakes, Llyn y Fan Fach and
Llyn y Fan Fawr perfect for a post-run wild
swim. Wales first International Dark Sky Reserve,
the National Park is a great place for stargazing.
There are several long-distance trails providing
access and a multitude of challenges within the
Brecon Beacons. The Beacons Way is a 95-mile,
partially waymarked route that runs from
Abergavenny to Bethlehem in Carmarthenshire
The Beacons are a mixture

of rolling, undulating
hills crossed by deep red
sandstone paths
across rugged and remote terrain with some 2590m
of ascent. There are several brilliant races in the area
the weekend double of the Pen y Fan and Fan y
Big horseshoe races in July and the 19.5-mile
Brecon Beacons fell race in August.
To the east of the Park, and forming the border
between Wales and England, lie the Black
Mountains, where the wedge-shaped Skirrid Fawr
rises sharply from the surrounding lowlands. This is
the venue for our choice of wild run this issue; a
striking mountain created by an Ice Age landslip. The
loop described below is equally enjoyable in
either direction.
Running Fitness | GO WILD
You can opt for a longer

route if youre feeling
particularly wild
INSPIRED
TO DO YOUR
OWN WILD RUN?
Share your photos and

stories on our facebook
page or tweet us
This area is perfect for

stargazing, or just taking in
the beautiful landscape
JEN AND SIM

BENSON
are runners, writers and
adventurers. Their new book

Wild Running: 150 Great
Adventures on the Trails and
Fells of Britain (Wild Things
Publishing) is the first UK
guidebook for those who love
to run and who dream of
exploring Britains spectacular
mountains, forests and coastal
trails.
Skirrid Fawr - Brecon Beacons

Miles
0.0
Km
0.0
0.5
0.8
1.6
2.5
Directions
From car park head north ascending through woodland
At path junction bear left, contouring around the base of Skirrid through
woodland
Turn right and ascend steeply to summit
1.7
2.8
From summit, head south, following ridge down to rejoin outward path and
return to start.
RF reader offer
Running Fitness
readers can purchase the book

at 25% off RRP with free UK P&P
from wildrunning.net using
code RF14.
run england | Running Fitness
Monika (second row, third from left) is

passionate about running and won UK
Run Leader of the year in 2013
run england groups

On The Run
On The Run is an innovative modern running club
O
Run England is the official England
Athletics beginner running project.
Groups are led by trained group
leaders, offering a progressive
routine, people of a similar ability
to start running with and plenty
of support along the way. Find out
more at www.runengland.org
n The Run caters for all abilities, from the

complete beginner to the more
experienced runner.
We were approached by Abbi McKane
from Run England whod heard about how
wed tripled the membership at our old club,
explains Run Leader, Monika Yarnell. We [Monika
and her husband, John] had just got married and
were thinking of taking a break. That break lasted
approximately one week after we looked at the
venue Abbi had in mind, not to mention the arm
twisting!
Monika has run multiple marathons, as has John
who is also an Ironman triathlete. They, and all of On
The Runs leaders are passionate about running,
regardless of whether it is simply for fun or training
for a specific event or race. There were no specialist
beginner running groups in town, says Monika, and
we wanted everybody to feel they could run no
matter their shape, size, age or level of fitness. We
empathise with beginner runners because weve
been there too and know how it feels, and how
scary it can be to join a club. Which is why we go
out of our way to make people feel welcome.

On The Run are extremely proactive about
encouraging complete beginners to come and join
in, holding specifically designed run/walk sessions to
ease novices into running. Even if youve never
owned a pair of running shoes in your life then come
along and get stuck in. All you need to dois turn up,
well take care of the rest. The group meets at
Aylesbury Tennis and Squash club three evenings a
week (Mon/Tues/Thursdays) and offers a first free
taster session as a further incentive to encourage
more people to give running a go.
FIELDS AND FANCY DRESS
Located in the country town of Aylesbury, in

Buckinghamshire, On The Run makes good use of
their surroundings. We run in the beautiful
Chilterns, explains Monika, where there are hills,
woodlands, and flower-filled fields in summer. The
Grand Union canal gets lots of visits from us too,
often at night with torches. We mostly run on road,
as one large group, regardless of ability. Aston Park
and Wendover Woods are beautiful areas to train in.
JOIN
THE
COMMUNITY

page or tweet us
@Runfitmag
Fancy dress for the

challenging HellRunner off
road 10-mile race in January 2
Innovative use of a multistorey car park

Wading through neck-deep
freezing water at HellRunner
Essential info
Describe the group in three
words
Dynamic. Vibrant. Thrilling.
What is your annual highlight?

Endure 24 team event, and
National holiday runs/events;
e.g. Christmas, Halloween, New
Year.
If your group was an athlete,
who would it be?
Eddie the Eagle in running
shoes! We have a great time, a
good laugh, yet we get results.
How many members do you
have?
Approx 100, going up with every
session.
Age range?
0-100; we cater for mums with
buggies and everyone else!
Special events such as Christmas, New Year,

Easter and Halloween see us holding family events
with fancy dress runs. We are working closely with
local group Florence Nightingale Hospice Charity,
organising and sponsoring a Superheroes 5k run (on
3 May) in the town centre of Aylesbury. We are also
entering a team event of approximately 25 runners in
to a 10-mile race called Hell in the Chilts. Well be
dressed as cops and robbers.
EVERYONE INCLUDED
One particularly inspiring member of On The Run is

Helen Chapman, an incredibly determined amputee.
No barriers for this woman! attests Monika. Helen
runs using Pinky Powerleg, her prosthetic, and she
How many weekly training

sessions do you hold?
Four: three coached structured
sessions plus one social long
slow run.
www.ontherun.me.uk
The OTR party bus is equipped

with a loud sound system, disco
ball and smoke machine
Our group ethos is

Relax, have fun and
you wont feel the
pain!
does EVERYTHING! She has recently become an
ambassador for the Dirty Dozen series of obstacle
races, which includes climbing, jumping and lots of
mud. Helen also enters triathlon races and is part of
the On the Run team for Endure 24, taking place this
June, where we will be running as a team
continuously for 24 hours. Truly inspirational, always
happy and never moans.
Our group ethos is Relax, have fun and you
wont feel the pain! We include EVERYBODY no
matter of their age size or ability. We make them
believe in themselves and instill a can do attitude.
We always run as a large group, regardless of pace,
in line with Run England guidelines. Our leaders are
all experienced and qualified and love being part of a
large running community. Everyone works together.
No segregation.
We focus on the fun; people dont realise how
hard theyre working and are astounded when they
see the mileage theyve achieved. We actively
encourage members to bring their children along to
join in. Its essential to bring the youngsters on
for the future of our town.
Nominate your group by emailing rf.ed@kelsey.co.uk

(making the subject Run England).
EVENTS ROUND-UP | Running Fitness
5 BEST
VALUE
EVENTS
Running doesnt have to cost a fortune. This
month weve gathered a selection of GREAT
VALUE RACES to pick from
Running Fitness | EVENTS ROUND-UP
VISIT
www.kidsrunfree.co.uk
FOR EVENTS THAT WILL
INSPIRE YOUR KIDS
TO GET UP AND GO!
GREAT LANGDALE ROAD

RACES
WHERE: Langdale Valleys, Lake

District
WHEN: 12 September 2015
COST: 17 - 22
FEATURES: Enter the half or full
marathon and run in one of the most
scenic parts of England. Some serious
hills and stunning views. These races
(organised by volunteers and with all
funds going to good causes, like buying
sports kit for primary school kids)
remind you why you run to enjoy the
moment! Make a weekend of it with
the family; kids can race in the family
fun run (3). There are also team and
individual prizes. See website for full
details/races.
http://greatlangdaleroadraces.co.uk
SOUTH DOWNS TRAIL

SERIES
WHERE: Start at Slindon, West

Sussex
WHEN: 20 June 2015
COST: 62 per relay team, 8 for fun
run
FEATURES:A team-spirited, challenging
and stunning trail event. Choose from
the marathon (or relay), half, or family
trail fun run. Good value for money
with medal, goodie bag, t-shirt, free
parking, drink stations, two gel stations,
professional medical backup, prizes for
first three male and female, m/f teams,
Masters teams 40, 50+. A great race
for participants and spectators alike!
The family trail fun run is 3.5 miles for
those who want to dip their toes into
trail running! Organised by 2:09 Events
5
Ltd. Visit the website for their UK and
global races!
www.209events.com
FIXADDICTION 5K AND 10K
WHERE: Dorney Lake, Windsor

WHEN: 18 July 2015
COST: From 16
FEATURES: A fun day of racing 5k or
10k. Theres also a triathlon on the same
day, if you feel like challenging yourself!
Drinks, snacks, medal, chip timing, and
a great atmosphere. Enter a team, and
children can race if accompanied by an
adult. See website for details of all fix
addiction events.
http://thefixevents.com
PARKRUN
WHERE: Your local park!

WHEN Every Saturday, 9am
COST: Free; just register, bring your
barcode along, and run!
FEATURES: 5k events on your doorstep.
parkrun and junior parkrun (2k) are
all about getting active, community
spirit, and enjoying the great outdoors.

Courses are well-marked, marshalled
and time chipped.
www.parkrun.org.uk
HIGHLAND PERTHSHIRE
RUN/CYCLE EVENTS
WHERE: Aberfeldy, Scottish

highlands
WHEN: 5 September 2015
RUN COST: 40 marathon; 30 half
marathon (pre 1 July, then add 5)
CYCLE COST: 25 marathon; 20
half (pre 1 July)
FEATURES: Run or cycle the half or full
marathon in a glorious location. These
races are value-packed! Weekend
package and all races include free
camping and parking, a pasta party,
and finishers medal, snacks, leg
massage, shower and traditional ceilidh
after party! Plus commemorative gift.
Download the entry form/see website
for further details.
highlandperthshiremarathon.
co.uk
EVENTS | Running Fitness
ROVING REPORTER
TOUGH MUDDER
I did it!
This months ROVING REPORTER tackles the

notorious Tough Mudder. Would you?
Its a great way to stay fit,

which is important for my
career as some of the cars are
quite physically demanding.
It really helped having a
personal trainer to prepare for
the Tough Mudder. Laura
Hewitt (at David Lloyd) looked
through past Tough Mudder
events, and then concentrated
on working the precise muscles
and movements I would need.
She devised an eight-week
programme to fit the stamina
side as well as the upper body
and core strength.
TELL US ABOUT THE EVENT?
The event was just under 11

miles of hills, obstacles and of
course, mud! After a group
warm up, we went straight into
a steady one-mile hill run
towards the first obstacle. This
was a gentle start, a 10ft high
wall. From then on it was
steeper and steeper hills, with
even more mud.
At each obstacle the onus
was on teamwork and
camaraderie, without this
theres no way you can make it
past. After making it up some
of the ramps and walls, youre
required to then hang over and
help the next mudder. There
are marshals at each obstacle
giving you extra motivation

whilst also picking out the more
creatively dressed competitors.
The very last part was
Everest, a half-pipe wall which
needed one last sprint and a
leap into the hands of fellow
mudders to pull you up. Once
you were over, it was a short
half mile up then downhill
towards the final challenge: a
10m dash through 10,000 volt
wires.
WHAT WAS THE BEST BIT?
Knowing that we covered every

inch and completed every
obstacle, and more so, seeing
my teammate, Chris Astley,
complete the entire event in
3.5hrs, just six weeks after
rupturing his ankle ligaments.
Runner Bio
They did it! Chris and James

finish with a celebratory beer
WOULD YOU DO IT AGAIN?
Absolutely. I found it better than

running a half marathon as
theres a more of a physical
challenge. The sense of
achievement as you look back
at what you did only makes you
hungry to go again.
James took on the challenge to
raise money for Macmillan
Cancer Support and Crisis. Visit
www.justgiving.com/teams/
Toughmudderlondon to
donate.
FANCY BEING OUR NEXT ROVING REPORTER?

Contact the team at rf.ed@kelsey.co.uk (making the subject of your email Roving reporter)
Back on the run after

crawling through a tunnel of
tear gas
RF ROVING REPORTER WINS THIS GREAT MEDAL HANGER, MADE FROM STAINLESS
STEEL. HANG YOUR MEDALS WITH PRIDE!
In association with www.themedalhangershop.co.uk
86 runningfitnessmag.com Juy 2015
Name: James
Young
Age: 38
Occupation: Motorsport and
Supercar instructor
Running ability: Average!
Event: Tough Mudder London
West, 3 May
Distance: 11 miles
Location: Fawley, Bucks
Website:
www.toughmudder.co.uk
*HANGER CAN BE CHOSEN UP TO THE VALUE OF 21.99
WHY DO YOU RUN?
EVENTS
PREVIEWS
Sure Run To The Beat
Londons only music 10k
unners taking part in the Sure Run to the

Beat 10k this September will be treated to
a whole new music experience, with four
high intensity music zones, improved music
points and carefully curated motivational
playlists due to a partnership with leading music
streaming service, Deezer.
Keeping runners energised as they make their way
around the course, each of the four high intensity
music zones will feature its own unique theme and
Live DJ. The mix of sounds and visual experiences
includes a high intensity Electric Avenue, festival
vibe-themed Sounds of the Summer and a final
kilometre where runners will be able to choose the
music to motivate them across the finish-line.
Runners will also be encouraged to plug into
specified playlists via the Deezer app at certain
points on the course to boost them with energy and
keep them pumped up as they enter the famous
Festival Finish.
To celebrate the days achievements, the headline
act will provide an epic after party atmosphere at the
Festival Finish. With a DJ announcement to be made
in the coming months, incredible music, a pumping
beat and summer vibes are guaranteed to provide a
Essential Info
Date: 13 September
Location: Wembley Park,
London
Price: 37.60
Race info and online
registration:
www.runtothebeat.co.uk
running experience like no other.

James Robinson, managing director of event
organisers IMG Challenger World enthused: Weve
listened carefully to the feedback of our runners and
as a result are upping our own tempo []. The event
will become a fully immersive music experience like
nothing our runners have experienced before.
Full details of how to get involved in naming the
final zone and choosing the finishing music are on
SureUKs Facebook page: www.facebook.com/
SureUK.
The Sure Run to the Beat Official Profile is now live
on Deezer with a multitude of ready-made playlists,
plus more will be added and announced as the
event draws closer
www.runtothebeat.co.uk
EVENTS ROUND-UP | Running Fitness
RUNNING
ANY OF THESE
EVENTS?

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Cheltenhams Half
Marathon
Regency splendour
and Cotswold charm
unners taking part in this years Cheltenham

Half Marathon will be treated to all that this
beautiful regency town has to offer,
enjoying an intimate tour along traffic-free
roads accompanied by captivating scenery.
The one-lap, 13.1-mile journey will start and finish
next to Pittville Park, taking in the sights of the treelined Promenade towards Montpellier, and the broad,
flat streets of Lansdown Road.
Cheltenhams iconic racecourse will once again
play its part in the latter stages of the race, with a
dedicated entertainment zone including music,
added cheer points and much more to help motivate
Cheltenhams runners past the final finish-post!
Following on from the great success of 2014s
race, where entry numbers doubled on the previous
year, this years race has already attracted an
incredible 3300 pre-registrations. Jamie Warren at
GO2, said: The interest in Cheltenhams Half
Marathon demonstrates that there is a rapidly
growing appetite for running across the South West.
[] we have high expectations that this years half
could be biggest that Cheltenham has ever seen!
All participants will receive a winners medal and
goody bag. There will be chip timing (live results and
text message with your official time) and the event
offers secure bag drop and changing facilities,
regular drink stations and post-race massage.
Group bookings are available see website.
www.cheltenhamhalf.co.uk
Essential Info
Date: 27 September
Location: Cheltenham, Glos
Price: (early bird) 26
affiliated runners; 28
unaffiliated
Race info and online
registration:
www.cheltenhamhalf.co.uk
We have high
expectations that this
years half
marathon could be the
biggest that
Cheltenham has ever
seen!
MAIDENHEAD HALF MARATHON
Fifth anniversary special
Date: 6 September
Location: Maidenhead, Berkshire
Price: Half Marathon: 24.00 (UKA affiliated club
runners); 26.00 for all other runners. Mini
marathon: 7
Over 3000 runners are expected to take to
the start-line for a 13.1-mile route of
beautifully scenic fast, flat roads
incorporating the banks of the River
Thames. The two-lap course, which begins
in the town centre, has been designed for
fast times, perfect for runners of all abilities
FOWEY RIVER TRIATHLON
The Ironman of Cornwall
IMAGE JOANNA BARTLETT
Date: 20 September
Location: Cornwall
Price: 45 (BTF Member); 50 (Non-members)
The Fowey River Triathlon was conceived
by the Fowey River Lions Club 32 years
ago. Being one of the first triathlons in
Cornwall, the course is unique as it starts
and finishes on Fowey Town Quay, taking in
the village of Polruan after swimming the
600m across the river Fowey, then cycling
up Polruan hill and on to the town of
Lostwithiel. Particpants then run the 12k via
the back roads, and two fields to the finish
on Fowey Town Quay. Although the
distances of the disciplines make this a
sprint triathlon, many a competitor has
rated the course as the Ironman of
and goals.
Race organiser, Purple Patch Running,
and The Royal Borough of Windsor and
Maidenhead Council, have worked hard to
develop a route that is not only fast and
picturesque, but also spectator-friendly.
Chris Donald, Race Director, added: To
mark the fifth year anniversary of the event
we will be honouring our Maidenhead Half
Marathon stalwarts. All runners who will be
running the race for the fifth consecutive
time will receive an iconic gold race number
so they can share their achievements with
the supporters out on the course.
An event for all the family, young budding
runners can also take part with two junior
races that day. The one-mile Mini Marathon
and 800m Micro Marathon provide the
perfect chance for children under 17s to
join others on a route around the town
centre, with medals for all finishers and
special prizes awarded to the top three in
each age group, from under 7s to under
17s.
www.purplepatchrunning.com
Cornwall.
Entry is usually restricted to 100
competitors but has been increased to 150
for this special 30th event. All those who
complete the course will receive a special
30th event t-shirt and medal. Prizes will be
awarded to the age groups 17-19, 20-39,
40-59 and 60+ male and female; for fastest
swim, cycle and run; for fastest overall and
fastest lady; with a local prize for the
fastest person with a PL23 post code. As
well as trophies, the winner will also each
receive a bottle of champagne to celebrate.
The event will be fully marshalled with
time keepers, safety boat crews, etc.
Fowey River Lions Clubs is a community
service organisation so all profits from the
event will be donated to charity.
www.foweyrivertri.com
WE LOVE MANCHESTER 10K
The peoples run that supports local

residents
Date: 12 July
Location: Manchester
Price: Standard entry 20; club runner 18
The 2015 We Love Manchester 10k Run

returns this summer. The race starts and
finishes at the Regional Athletics Arena
at SportCity, following a route around
the outside of the Etihad Stadium and
the local area.
Runners start on the track before
heading out through Sportcity and on to
closed roads around the local area. After
a first loop of around 6.5km, the course
comes back into the campus for the
start of a second loop and a finish on
the track itself, in front of hundreds of
cheering supporters.
Known as the peoples run, this
friendly 10k event raises money for the
We Love Manchester Charity. A key
focus of the charity is on children, young
people, families and older people
experiencing disadvantage with the
purposeof making a difference to
peoples lives.
Lord Mayor of Manchester Councillor,
Sue Cooley, said: The 10km Run is
always a spectacular event and its
heart-warming to know that so many
people are willing to take part and raise
money for charity. [] Last year saw
more than 3500 people take part, and I
hope to see even more runners signing
up for a magnificent day.
Marathon legend and Sports Tours
International ambassador, Ron Hill MBE,
agrees. The We Love Manchester 10k
runtruly is the peoples run and I am
proud to be a part of such a great
incentive for Manchester. It is a fantastic
run and great to see so many local
communities get involved.
The first three people to finish will win
a cash prize; 250 for the winner, 150
for second place and 75 for third
place. The run also includes free onsite
parking, chip timing, medal and
commemorative t-shirt.
www.manchester10k.com
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Running Fitness
EVENTS LOCATOR
Inspired to take part in a race? Our EVENTS LISTING guide has some of the best races coming up
EVENTS CHANGES!
In order to make these listings as current
as possible, we now only list events taking
place within the six months following the
on-sale date of each issue. Events are
listed via region. If you'd like to search for
events further ahead, please go to www.
run247.com. As always, it's advisable to
check race details with organisers nearer
the date.
*The editor reserves the right to edit listings, and
cannot be held responsible for errors.
MAY 2015
LONDON
Type: Multi terrain

30 May 2015
RUN RICHMOND PARK 10K RACE 5 2015
Venue: Sheen Gate, Richmond Park
SW18 8BJ
Price: 17
Contact: The Fix UK Ltd, The Fix UK, Suite 2, 31
Ashley Road, Epsom, Surrey KT18 5BD

020 8144 0797
info@thefixuk.com
www.thefixevents.com
Distance: 10km
LONDON
Type: Multi terrain

30 May 2015
RUN RICHMOND PARK 5K RACE 5 2015
Venue: Sheen Gate, Richmond Park, SW14 8BJ
Price: 14
Contact: The Fix UK Ltd
The Fix UK, Suite 2, 31 Ashley Road, Epsom,
Surrey KT18 5BD
020 8144 0797
info@thefixuk.com
www.thefixevents.com
Distance: 5km
LONDON
Type: Multi terrain

30 May 2015
THE GAUNTLET GAMES: LONDON

Venue: Trent Park, London, EN4 0PS
Price: 29
Contact: TGladiator Events
07809 564310
info@gladiatorevents.co.uk
www.thegauntletgames.co.uk
Distance: 10km
Venue: Holyrood Park, EH

Price: 15.40
Contact: TGSI Events
www.edinburgh-marathon.com
Distance: 5km
SCOTLAND
Type: Road
30 May 2015
EDINBURGH MARATHON FESTIVAL - 10K
Venue: Holyrood Park, EH
Price: 25.70
Contact: TGSI Events
www.edinburgh-marathon.com
Distance: 10km
Type: Multi terrain

30 May 2015
SUBWAY HELPING HEARTS FAMILY 5K SERIES
Venue: Strathclyde Park
ML1 3ED
Contact: TThe Heart Research UK Fundraising
Team
0113 234 7474
subway@goodrelations.co.uk
www.heartresearch.org.uk
Distance: 5km
SCOTLAND
SOUTH EAST
SCOTLAND
Type: Road
30 May 2015
EDINBURGH MARATHON FESTIVAL - 5KM
CHOCKS
E
H
T
R
O
F
Y
A
AW
K
0
1
E
R
I
F
T
I
P
S
Type: Trail
30 May 2015
DISCOVERY RUN
Sunday 6
SeptEmBer
9am start
This brand new 10K event starts in the grounds of

the RAF Museum in North London. Run through the
museum, underneath the Lancaster Bomber, Vulcan
Bomber and out onto a flat road course.
20 standard entry fee, all funds raised go towards
furthering the work of the RAF Museum.
Visit rafmuseum.org.uk/whatson to book your place
The Royal Air Force Museum London, Grahame Park Way, Colindale, London, NW9 5LL
0208 205 2266 london@rafmuseum.org
7586 145x210.indd 1
13/05/2015 14:42
Venue: Petworth House, GU28 0AE

Price: 14.50, 22.50, 29.50
Contact: Professional Sports Group
01276 427990
info@thediscoveryrun.com
www.thediscoveryrun.com
Distance: 5km
07595 449480
info@eventslogicuk.com
eventslogicuk.com/event/cotswolds-510km-run/171
Distance: 10km
SOUTH WEST
SOUTH EAST
Type: Multi terrain

30 May 2015
THE 7TH ROCKABILLY 5 MILE RACE
Venue: The Royal Oak Pub
TN31 7SY
Price: 11 attached /13 unattached 2 extra
on the day
Contact: Martin Burke, Teviot, Malthouse Lane,
Peasmarsh, East Sussex TN31 6TA
01797 230009
info@nice-work.org.uk
www.nice-work.org.uk/events.php?id=47
Distance: 5miles
SOUTH WEST
Type: Trail
30 May 2015
COTSWOLDS 10KM RUN
Venue: Lake 62, Ashton Keynes SN6 6QX
Price: 11.00/13.00
Contact: Luke Shipway
The Annex Townsend Farm Poulshot Devizes
Wiltshire SN10 1SD
Type: Trail
30 May 2015
COTSWOLDS 5KM RUN
Venue: Lake 62, Ashton Keynes SN6 6QX
Price: 7.00/9.00
Contact: Luke Shipway, The Annex Townsend
Farm Poulshot Devizes Wiltshire SN10 1SD
07595 449480
INFO@EVENTSLOGICUK.COM
EVENTSLOGICUK.COM/EVENT/COTSWOLDS5-10KM-RUN/171
Distance: 5km
SOUTH WEST
Type: Multi terrain

30 May 2015
UMBORNE UG
Venue: Umborne hall, ex13 7ql
Price: 6 aff. 8 unaff. 2 extra on the day
Contact: Rick wood, Pear Tree Cottage Shute
Axminster Devon
EX13 7QG
rickandeleanor@tiscali.co.uk
www.axevalleyrunners.org.uk
Distance: 10k
WALES
Type: Fell
30 May 2015
EXCALIBUR
Venue: Start point at Bwlah Penbarras, Meol
Famau
Price: 40 for marathon, 35 for half marathon
Contact: Claire House
0151 343 0883
events@claire-house.org.uk
www.conquerexcalibur.org.uk
Distance: 26.2miles
WALES
Type: Multi terrain

30 May 2015
FAIRLINE ABERSOCH 10K
Venue: Abersoch LL53 7DS
Price: 18 - 20
Contact: Sensation Group
01758 710011
info@sensationgroup.com
www.abersoch10k.com
Distance: 10km
13, Brynvarteg Estate Bryn SA13 2RJ Port Talbot

West Glamorgan
+44 1639 894895
grahamrowland@live.co.uk
www.bwystfilybryn.btck.co.uk
Distance: 6.8miles
WALES
Type: Multi terrain

30 May 2015
MIGHT CONTAIN NUTS TRAIL RD2
Venue: Brecon Beacons LD3 7JE
Contact: Might Contain Nuts
2 Woodlands Heol - Las Talgarth Powys
LD3 0PH
www.mightcontainnuts.com
Distance: 10miles
WALES
Type: Multi terrain

30 May 2015
MIGHT CONTAIN NUTS ULTRA RD2
Venue: Brecon Beacons
Contact: Might Contain Nuts
2 Woodlands Heol - Las Talgarth Powys
LD3 0PH
www.mightcontainnuts.com
Distance: 40 miles International
WALES
Type: Trail
30 May 2015
Venue: United Kingdom SA13 2RJ
Price: 16
Contact: Graham Rowland
CHINA
Type: Multi terrain

31 May 2015
PETERBOROUGH CITY COUNCIL PRESENTS
PERKINS GREAT EASTERN RUN

SUNDAY 11 OCTOBER 2015
Historic city
centre route.
Flat and fast!
Organised by
Principal sponsor
www.perkinsgreateasternrun.co.uk
1919 - GER Advert Runners World.indd 1
@PERKINSGER
PERKINS GREAT EASTERN RUN
01/05/2015 11:55
Running Fitness
GOBI MARCH (CHINA) 2015
Venue: Hami Region, Xinjiang Province, China
Price: USD$3600
Contact: 4 Deserts Race Series
info@4deserts.com
www.4deserts.com/gobimarch/
Distance: 250kmInternational
GERMANY
Type: Road
31 May 2015
MAZDA IGA-LAUF BERLIN 2015
Venue: Garten der Welt Berlin 12685
Contact: Golazo sports GmbH
Maxdorfer Steig 7 Berlin (Germany) 10713
0049 30 24 31 99 77
info@berlin-laeuft.de
www.berlin-laeuft.de/Mazda-IGA-LaufTeilnehmerinformation.html
Distance: 5km
NORTH WEST
Type: Road
31 May 2015
KIRKBY STEPHEN 10KM ROAD RACE
Venue: Kirkby Stephen CA17
Contact: Philip Cooper
5 Old Midland Cottages Kirkby Stephen
Cumbria CA17 4LF
017683 71853
philcooper@howgillharriers.co.uk
www.howgillharriers.co.uk
Distance: 10km
SCOTLAND
Type: Road
31 May 2015
EDINBURGH MARATHON FESTIVAL 2015 FULL MARATHON
Venue: Edinburgh
Contact: Edinburgh Marathon Festival
www.edinburgh-marathon.
com/?marathon_eventinfo
Distance: 26.2miles
SCOTLAND
Type: Road
31 May 2015
EDINBURGH MARATHON FESTIVAL 2015 HALF MARATHON
Venue: Edinburgh
Contact: Edinburgh Marathon Festival
www.edinburgh-marathon.com/?half_
marathon_eventinfo
Distance: 13.1miles
SOUTH EAST
Type: Multi terrain

31 May 2015
THE RYE 10 MILE
Venue: empsons Supermarket
TN31 6YD
Price: 16.00 ATTACHED 18.00 UNATTACHED
20.00 ON THE DAY
Contact: Martin Burke, Teviot, Malthouse Lane,
Peasmarsh,
East Sussex TN31 6TA
01797 230009
Distance: 10miles
SOUTH WEST
Type: Road
31 May 2015
2015 BRISTOL 10K
Venue: Bristol Harbourside BS1
Price: various including club discounts
Contact: Bristol City Council
01782 396113
bristol@frsystems.co.uk
www.runbristol.com
Distance: 10km
WALES
Type: Cross Country

31 May 2015
RACE FOR LIFE 5K CAERNARFON
Venue: Coed Helen Recreation Ground
LL54 5RP
Contact: Cancer Research UK
www.raceforlife.org
Distance: 5km
JUNE 2015
SOUTH EAST
Type: Road
04 June 2015
THE 4TH GRAVESEND CYCLOPARK 10K
Venue: Cyclopark DA11 7NP
Price: 11.00 attached 13.00 unattached
13/15.00 on the night
Contact: Nice Work, Teviot, Malthouse Lane,
01797 230009
Distance: 10kmInternational
CZECH REPUBLIC
Type: Road
06 June 2015
MATTONI CESKE BUDEJOVICE HALF
MARATHON
Venue: Premysl Otakar II square, Ceske
Budejovice
Contact: Tempo Team Prague
info@runczech.com
www.runczech.com
Distance: 21.1km
EAST MIDLANDS
Type: Road
06 June 2015
NO WALK IN THE PARK
Venue: Queens Park Cricket Pavilion,
Chesterfield S40 2ND
Price: 3/5 On the day only
Contact: John Cannon
01246 566458
j.cannon846@btinternet.com
northderbyshirerc.jimdo.com/
Distance: 10km
NORTH WEST
Type: Road
06 June 2015
BENDRIGG 10K
Venue: Bendrigg Trust
LA8 0NR
Price: 8 affiliated, 10 u/a
Contact: :Lynne Irish, Bendrigg Trust Old

Hutton Kendal Cumbria LA8 0NR
01539 723766
lynne@bendrigg.org.uk
www.bendrigg.org.uk
Distance: 10km
NORTH WEST
Type: Road
06 June 2015
HALEWOOD 5K FREE MONTHLY RACE JUNE
2015
Venue: The Environment Centre, Okell Drive,
Halewood, Liverpool L26 7XB
Price: Free race
Contact: Knowsley harriers AC
n/a Entry on the day only
0151 220 4989
contact@knowsleyharriers.com
www.knowsleyharriers.com/merseyvendnorth-west-5k/
Distance: 5km
SOUTH EAST
Type: Multi terrain

06 June 2015
OTMOOR CHALLENGE
Venue: Horton-cum-Studley OX33 1AD
Price: 12 on the day, 10 in advance
Contact: Otmoor Challenge Association - Jill
Meyjes
See website for details
01865 351496
charles.meyjes@btinternet.com
www.otmoorchallenge.co.uk
Distance:
SOUTH EAST
Type: Cross Country

06 June 2015
RUNNERS WORLD FESTIVAL OF TRAIL AT
BEDGEBURY FOREST 10K
Venue: Bedgebury Forest TN17 2SJ
Price: 31.50
Contact: Rat Race
Rat Race Events LTD Unit 4, Stirling Park Berliot
Way York Yorkshire YO30 4WU
01904 409401
events@ratrace.com
rwTrailblazer.co.uk/
Distance: 10km
SOUTH EAST
Type: Cross Country

06 June 2015
RUNNERS WORLD FESTIVAL OF TRAIL AT
BEDGEBURY FOREST HALF MARATHON
Venue: Bedgebury Forest TN17 2SJ
Price: 42.00
Contact: Rat Race, Rat Race Events LTD Unit
4, Stirling Park Berliot Way York Yorkshire
YO30 4WU
01904 409401
events@ratrace.com
rwTrailblazer.co.uk/
Distance: 13miles
SOUTH EAST
Type: Trail
06 June 2015
THE OMEN 66.6 ULTRA

Venue: Guildford
Price: 66.6 (early bird)
Contact: David Chapman
07512 659660
info@wacky.events
www.facebook.com/pages/The-Omen666-Ultra/1514736818791682
Distance: 67miles
SOUTH WEST
Type: Road
06 June 2015
ST. MARYS 5K RUN, YATE, BRISTOL - 6TH
JUNE 2015 11AM
Venue: Yate BS37 5BG
Price: 7
Contact: St. Marys School
St. Marys School Church Road Yate South
Gloucestershire BS37 5BG
support@stmarysrun.co.uk
www.stmarysrun.co.uk
Distance: 5km
WEST MIDLANDS
Type: Fell
06 June 2015
DARRENS DASH HILL RACE
Venue: Longtown Community Primary School
HR2 0LE
Price: 11.00 attached, 13.00 unattached EOD
2.00 extra.
Contact: Mike Fawcett
01873 860219
fawcett615@btinternet.com
www.wyevalleyrunners.co.uk/darrensdash
Distance: 6miles
WEST MIDLANDS
Trail
Type: 06 June 2015
THE 10K CHASE CHALLENGE 2015
Venue: Cannock Chase Visitors Centre
WS12 4PW
Price: 13.50
Contact: Mash Running
support@mashrunning.co.uk
www.mashrunning.co.uk
Distance: 10km
EAST MIDLANDS
Type: Road
07 June 2015
DERBY RAMATHON
Venue: United Kingdom DE24 8XL
Price: 22 Affiliated / 24 Unaffiliated
Contact: Ramathon
07799 570370
half@ramathon.co.uk
www.ramathon.co.uk
Distance: 13.1miles
EASTERN
Type: Trail
07 June 2015
Stour Valley Marathon
Venue: Nayland CO6 4JH
Contact: Kevin Payne
kevin.payne@hotmail.com
www.stourvalleymarathon.co.uk
Distance: 27miles
EASTERN
Type: Multi terrain

07 June 2015
THE FLAMING JUNE HALF MARATHON
Venue: Histon Cambridge
CB24 9NU
Price: 22
Contact: Neil Davies
8 Dwyer Joyce Close Histon Cambridge
CB24 9JZ
01223 232514
neilsdavies12@gmail.com
www.theflamingjunehalf.co.uk
Distance: 13.1miles
LONDON
Type: Trail
07 June 2015
38TH SURREY HILLS RACE - 10KM
Venue: Surrey Hills
RH4 3DG
Price: 8 in Advance, 10 EOD
Contact: Dan Findlay-Robinson
danfindlayrobinson@gmail.com
slow.org.uk/events/surreyhills2015/
Distance: 10km
LONDON
Distance: 5km
Type: Trail
07 June 2015
38TH SURREY HILLS RACE - 18KM
Venue: Surrey Hills RH4 3DG
Price: 8 in Advance, 10 EOD
Distance: 18km
NORTH WEST
Type: Cross Country

07 June 2015
RACE FOR LIFE 5K WREXHAM
Venue: Alyn Waters Country Parl LL12 0PU
www.raceforlife.org
Distance: 5km
SOUTH EAST
LONDON
Type: Trail
07 June 2015
ASHRIDGE TRAIL HALF MARATHON
Venue: Ashridge House, Berkhamsted,
Hertfordshire HP4 1NS
Price: 20.00 before 31st December 2014
Contact: Rennie Grove Hospice Care
01442 820740
ashridgeTrail@renniegrove.org
www.renniegrove.org/ashridgeTrail
Distance: 13miles
Type: Trail
07 June 2015
Price: Surrey Hills Race - 30km
Venue: Surrey Hills RH4 3DG
Price:8 in Advance, 10 EOD
Distance: 30km
NORTH WEST
Type: Cross Country

07 June 2015
RACE FOR LIFE 5K LEIGH
Venue: Pennington Flash WN7 3PA
www.raceforlife.org
SOUTH EAST
Type: Trail
07 June 2015
HERCULES FESTIVAL OF SPORT Running Fitness June 2015 copy.pdf
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ROTARY CHALLENGE 14 MILES QUARRY CHALLENGE 10K
DOLGOCH CHALLENGE 5+ MILES
TYNLLWYNHEN CHALLENGE 3+ MILE
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Venue: Merchant Taylors - Northwood HA6 2HT

Price: 10K 20.00 5K 15.00 1.5K 5
Contact: Hercules Events
+44 1923 883177
admin@herculesevents.com
herculesevents.com/hercules-festival-ofsport-northwood/
Distance: 10km
SOUTH EAST
Type: Cross Country

07 June 2015
NEEDLES XC HALF MARATHON
Venue: Freshwater PO40 9XH
Price: 13/15
Contact: West Wight Sports Centre
01983 752168
krissy@westwight.co.uk
www.westwight.co.uk/needles-half
Distance: 13.1miles
SOUTH EAST
Type: Road
07 June 2015
THE 3RD MEDWAY 10K
Venue: Medway Park ME7 1HF
Price: 13.00 attached 15.00 unattached
20.00 on the day
1 4/13/2015 2:54:16 PM
Contact: Martin Burke Teviot,
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A person who dedicates their life to training
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A person who only trains at the weekend
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01797 230009
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Distance: 10km
SOUTH EAST
Type: Road
07 June 2015
WORTHING 10K
Venue: Worthing BN11 3QD
Price: 15 / 17
Contact: Runbase Limited
worthing10k@runbase.co.uk
www.worthing10k.co.uk
Distance: 10km
SOUTH WEST
Type: Multi terrain

07 June 2015
BRADLEY STOKE 10K
Venue: Bradley Stoke BS32 8HL
Price: Affiliated clubs 13.00 Unaffiliated
15.00
Contact: Sole Sisters
Bradley Stoke 10k Run c/o 98 Cooks Close
Bradley Stoke Bristol BS32 0BB
07967 213185
info@solesistersrc.co.uk
www.solesistersrc.co.uk/bradleystoke10k.
php
Distance: 10km
WEST MIDLANDS
Type: Road
07 June 2015
DORRIDGE FUN RUN
Venue: Dorridge, Solihull B93 8DX
Price: 12.50 Adults 6 Children (under 11)
Contact: an Curtis
The Parish Office, St. Philips Church Centre,
Manor Road Dorridge Solihull West Midlands
B93 8DX
dorridgefunrun@gmail.com
https://www.dorridgefunrun.org
Distance: 3miles
NORTH EAST
Type: Multi terrain

10 June 2015
HAIGH HALL 4 MILE RACES - 2
Venue: HAIGH HALL, SCHOOL LANE, HAIGH
Contact: Wigan Phoenix
Paul Carroll 21 Pilgrims Way Standish Wigan

WN6 0AJ
www.wiganphoenix.org.uk
Distance: 4miles
SOUTH EAST
Type: Trail
11 June 2015
DINTON PASTURES 5KM/10KM SUMMER
SERIES
Venue: Dinton Pastures Country Park RG10 0TH
Price: from 11
Contact: Ellie Barnes
0118 988 2444
ellie@barnesfitness.co.uk
www.barnesfitness.co.uk/event/dinton5km 10km-summer-series
Distance: 5km
EAST MIDLANDS
Type: Road
12 June 2015
NOTTS 10 MILE ROAD RACE AND 1 MILE FUN
RUN
Venue: National Water Sports Centre Holme
Pierrepont NG12 2LU
Price: 10 Mile 13 Affiliated 15 non affiliated
T-shirts 5 Fun Run 3
Contact: Martin Whitehouse
Notts 10 c/o Promotional displays Canterbury
Mill Canterbury Road(Off Ilkeston Road)
Nottingham Nottinghamshire NG8 1PQ
0115 985 4289
info@run-nottingham.co.uk
www.run-nottingham.co.uk
Distance: 10miles
LONDON
Type: Road
13 June 2015
RUN FOR DIABETES 10K
Venue: Greenwich Park
SE10 8QY
Price: 20 Affiliated 18
Contact: PB Race Events
25 Edgebury Chislehurst Kent London UK
BR7 6JL
07426 946927
info@pbraceevents.co.uk
www.pbraceevents.co.uk
Distance: 10km
SCOTLAND
Type: Road
13 June 2015
ISLE OF SKYE HALF MARATHON AND FUN RUN
Venue: Portree
IV51 9ET
Price: 25
Contact: Scott Milne
c/o Portree High School Viewfield Road
Portree Skye IV519ET
01478 614825
info@skyehalfmarathon.com
www.skyehalfmarathon.com
Distance: 13.1miles
SOUTH WEST
Type: Multi terrain

13 June 2015
ENDURANCELIFE CLASSIC QUARTER
Venue: Lizard Point, Cornwall
Price: 60 - 125
Contact: Freya
01548 312314
support@endurancelife.com
www.endurancelife.com
WALES
Type: Multi terrain

13 June 2015
DYSYNNI TRAIL FEST
Venue: ywyn
Contact: WatsOn Events
07748 494552
info@wats-on-events.com
www.wats-on-events.com
Distance: 1.45km

01797 230009
Distance: 10km
NORTH EAST
Type: Road
14 June 2015
RUN NORTHUMBERLAND BAMBURGH 10K
Venue: Bamburgh Castle
NE69 7DF
Price: 12.50/14.50
Contact: Richard Hunter
14c Airport Industrial Estate
Newcastle upon Tyne Tyne and Wear NE3 2EF
07731 722741
info@run-nation.org
www.run-nation.org
Distance: 10km
NORTH WEST
Type: Cross Country

14 June 2015
RACE FOR LIFE 5K WIGAN
Venue: Haigh Hall
WN2 1PE
www.raceforlife.org
Distance: 5km
SOUTH EAST
LONDON
Type: Trail
14 June 2015
SECOND SUNDAY 5
Venue: Richardson Evans Memorial Fields
SW15 3PQ
Contact:hames Hare and Hounds
dssymons@hotmail.com
Distance: 5miles
LONDON
Type: Multi terrain

14 June 2015
THE CAPITAL RUNNERS RICHMOND PARK
10K - RACE 4
Venue: Richmond Park SW14 8BJ
Price: 16.00 ATTACHED 18.00 UNATTACHED
20.00 ON THE DAY
Contact:Nice Work, Teviot, Malthouse Lane,
Type: Road
14 June 2015
26.2 TEAM CHALLENGE
Venue: Braywick Park
Contact: www.purplepatchrunning.com
Distance: 2.62miles
SOUTH EAST
Type: Trail
14 June 2015
ORPINGTON HIGH ELMS 10K
Venue: High Elms Country Park, Shire Lane,
Farnborough, Orpington BR6 7JH
Price: Affiliated 12.50,
Non affiliated 14.50,
On the day 15.00
Contact: Pippa Rudman
07870 656960
racedirector@orpingtonraces.com
www.orprunners.com/orpington10k/
homepage.php
Distance: 10km
FUTURE EVENTS LOOKING FURTHER AHEAD

Worcester City 10K
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Date: 3-4th October 2015

Contact: www.kieldermarathon.com
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Type: Multi Terrain Date: 15th August
Contact: John Reynolds
Price: 12-26
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JOHN BREWER
FINAL THOUGHTS
Realising the dangers that runners face, John wonders if we need a RUNNER AWARE campaign
How safe are we

running on the road?
y youngest daughter is a
committed horse rider, but
frequently returns home
bemoaning the ignorance of car
drivers who speed past her. The
Think Bike campaign has alerted drivers
to the need to watch out for their fellow
road users, yet we still hear of motor and
pedal cyclists killed after impacts with cars
and lorries, and I recently read of a collision
between an out of control car and horse
near my former home. However, I am
increasingly concerned about the lack of
respect and danger than runners face on
our roads and lanes, and I fear that serious
life-ending collisions may soon be
occurring on a frequent basis.
I think the word respect is key; horses
and cyclists do, by and large, seem to
command this of drivers, yet I get the
feeling that runners are often seen as fair
game, and hence deserving (at best) a
good soaking by driving swiftly through a
puddle, or (at worst) a close shave by
speeding past with only minimal deviation
from the pre-determined direction of the
vehicle. Driving close to runners probably

gives them a false sense of superiority, yet
could easily result in disaster and life
changing or threatening injuries.
TIME FOR A RUNNER AWARE CAMPAIGN?
During my training for this years London

Marathon, I have lost count of the number
of close shaves that I seem to have had
with wing mirrors whilst running on roads
and lanes. One particular incident involved
a tractor and trailer, which, having stopped
at a junction and clearly seen me running
towards it, tuned towards me, filled the
entire lane and caused me to climb onto
the side of a hedge as it edged past,
knowing that with one slip I could have
been under the rear wheels. Another was a
white van speeding towards me, with no
attempt to slow down or move, leaving me
to side-step in a manner that Jonny
Wilkinson would have been proud of, apart
from the fact that I ended up in a ditch.
Others I am sure will have had similar
experiences with passing cars, vans, lorries
and motor bikes. Of course we runners do
have a responsibility to ensure that we are

visible and safe when we run, but the lack
of awareness and respect shown by
motorists to runners is an increasing
concern. So, as well as rider aware and
bike aware campaigns, is it about time we
had a runner aware campaign, and find
ways of clamping down on those who try
to turn themselves into Lewis Hamilton the
moment they get behind the wheel of a
car? Statistics on traffic accidents involving
runners are hard to find, but there are,
sadly, many reported incidents of runners
being killed having been hit by vehicles
when running. Most of these seem to be
when runners are alone, and can occur
with collisions from the front and from
behind, with around 20 per cent of all
collisions resulting in fatalities.
Education and awareness are crucial
one fatal accident is one too many. The
implications of out of control car ploughing
into a group on a training run, or even in a
race, do not bear thinking about. A runner
aware campaign for motorists is, in
my view, long overdue.
John Brewer is a Professor of Applied Sport Science at St Marys University, Twickenham. He was previously director of communications for Lucozade Sport and before that director
of the Lilleshall Sports Injury and Human Performance Centre Follow John on Twitter @sportprofbrewer
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CONTENTS | Running Fitness

JULY 2015 ISSUE 186

Ultimate guide to pre-run nutrition

Common foot ailments and prevention tips

44 BOUNCE BACK AFTER YOUR

Tips and expert advice to return to your

53 MILE OVER MATTER

Find out why running at any age has multiple

Discover how running in mountains or under

56 AGE-PROOF YOUR FITNESS

The best products to support your running

57 WIN A PAIR OF SUNGLASSES

Choosing the right expert is as important as

62 RF HERO - LORNAH KIPLAGAT

73 VIDEO GAIT ANALYSIS

Studying your running form can help prevent

John reflects on the dangers that runners face

Readers share their thoughts

28 FOOD GLORIOUS FOOD

Tasty mango and banana tea cake

Our experts answer your running-related

20 RUNNING INJURY SPECIALIST

23 LAZY GIRL RUNNING

Do you suffer from heel spurs? Understanding

25 A MILE EACH DAY

What happens when you hit a setback?

27 REACH NEW HEIGHTS

New season clothing and our hot pick

Would you take on a Tough Mudder?

July 2015 runningfitnessmag.com 5

BEGINNERS | Running Fitness

This month I am writing my eds letter

NATASHA SHIELS, EDITOR

3 THINGS YOU NEED TO

THIS MONTHS CONTRIBUTORS

RENEE MCGREGOR: What

EVIE SERVENTI: Our feet are

KEEP IN TOUCH TWITTER @Runfitmag FACEBOOK: facebook.com/RunningFitness

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8 runningfitnessmag.com July 2015

July 2015 runningfitnessmag.com 9

Running Fitness | NEWS

Marathon stats? Did you know that...

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nutritional support for an active life