issue 161 || MAY 2023 Hello! read anyWHERE AT any time! Download the Women’s Running app and buy a single issue for just £3.99. Or subscribe from just £2.99. Search Women’s Running in the app store. join US! womensrunning.co.uk @womensrunninguk womensrunningmagazineuk @Womensrunninguk Women’s Running Podcast WITH YOU EVERY STEP Women’s Running is your community: a supportive place for all people who identify as women who love to run. Each issue is packed with advice on training, nutrition and kit, alongside inspirational real-life runners’ stories. Whether you’re considering your fi rst ever run or you regularly take part in races, Women’s Running will help you run better. Running is about more than just putting one foot in front of the other: it’s about who we are. ...beat the clock And learned how to carve out more time for our training on page 70 Esther Newman Editor about the feeling of running is addictive. And to be surrounded by women who supported each other with such strength and compassion made me weep almost continuously while I was there (and has me weeping now, to be honest). Turn to page 20 for more weeping and more joy. And listen in to the podcast to fi nd out when the next adventure will be – we want you with us! Community running – whether that’s a race day in Paris, a regular group run, or just a passing chat on social media – can be life-aff rming. Have a look on page 32 to discover just a few of the groups that are supporting their members and encouraging them to take on an adventure here or there, then have a little google to see what’s available near you. Take it from an introverted lonely goat: discovering your community could be the very best thing you ever did. Happy running! My preference is to run on my own. ffl ere are a lot of us like that, I think. People for whom the running is part exercise, and part therapy. By the time I’ve come back from my solo runs, I’ve given my brain a bit of a break, which makes it a happier place to inhabit. But while I am 90% lonely goat and proud of it, I have made a sudden and surprising realisation about the warmth, companionship and support that running with others can bring. I knew this was the case for other people, I just didn’t think it was for me! But then Paris came along. ffl is March, Holly and I ran the Paris Half marathon with 50 members of our Pod Squad – podcast listeners who had bravely decided to take the plunge and run a European race with a bunch of strangers. We were both so nervous about it; there were a lot of moving parts, and plenty of stuffi could go wrong. But the end result was an unashamedly joyful weekend – and it’s one that has not only changed my mind about solo running, but has made me desperate to do it again. Spending time with people just as passionate as you ...signed up Cos what’s the point of being brave without a race? Go to page 92 ...got courageous By learning techniques to feel braver on the startline on page 84 This month we...
lifestyle 8 Headlines Jasmin Paris slays at the Barkley Marathons 10 New gear Got the blues? Get in the pink 11 How do I… …protect my period health as a vegan? 12 Health Every little (blood pressure check) helps 13 Why I run Mountain and trail runner, Georgia Tindley 14 Fuel Strawberry feels forever 15 Life coach What magic potion would Laura give runners? 16 Clinic Strong ankles = power and injury prevention 18 My best race Bianca Fernandez on a Hawaiian ironman 19 Debate Is barefoot running a good idea? coach 44 Guide to trail running Our Running Skills beginners’ guide to taking a walk (run) on the wild side – from terrain to kit to safety and fi tness 50 Trail 10K training plan Evenings are longer, the sun is warm, there’s never been a better time to train for your fi rst off-road half marathon 55 How I train Ultrarunner, Montane Hull kit 57 Essential kit Mega shoe round-up and spring necessities 66 Accessories All you need for sunny days out 4 || Women’s Running || MAY 2023 Kit: inov-8 Photography: Joseph Branston Contents issue 161 || May 2023 On the cover 20 Tales from the Pod Esther and Holly are back from Paris with the gossip 24 Laura Potter Cover star Laura on how her heart rules her head 32 Run together Adventures await when you run with a crew 44 Go wild! We’ve got you covered with our guide to trails 50 10K trail plan And once you’ve got confi dent, here’s a simple 6-week plan 57 Reviewed! The latest shoes, tops, shorts and tech tried and tested by our team 70 Sofa strong Quick moves to build strength when you’re time-poor 84 Be more brave Confi dent start-line tricks 91 PB or not PB? GPS is not your friend if you want an accurate time 44 Smart hacks to 70 make time for your running Tame your wild side with this beginners’ guide to trails Fancy a break? Take running away with you 32
"It takes the same amount of strength to run a few miles with a chronic illness as it does to run a marathon" 24 womensrunning.co.uk MAY 2023|| Women’s Running || 5 Since Laura was diagnosed with a heart condition, her running ambitions have changed bootcamp 70 Race against time Maximise the time you have so that you can squeeze in as much running as possible 76 Stability ball workout All your usual home workout moves are intensifi ed when you’re lying on a giant ball 80 Perfect form: downward facing dog Stretch your hammies with this iconic pose BALANCE 84 How to be brave Simple tips on boosting your confi dence and courage, whether you’re racing or running, and practical ways to silence your inner critic features 20 Tales from the Pod From Paris with love: Esther and Holly with tales of Pod Squad love, camaraderie and new friendships made. Oh, and the race went well too! 24 Warrior: Laura Potter When Laura’s dad bribed her to run with the offer of a new pair of trail shoes as reward, she really fell for the fells 32 Run together Whether you want to run local or further afi eld, there’s an amazing adventure for you More than a magazine subscription. See p22 for details 57 Esther and Holly report back from the Paris Half… and it’s smiles all round 20 regulars 30 Running mates Running regrets and resolutions… think of it as your monthly run therapy session 90 Support network Finding adventure, logging your PB, purse-friendly protein and the all-important time on feet. Your questions answered by our running experts 92 Race Tina squares up to The Grizzly and Lucy takes on the PB-potential of the Wokingham Half 96 Diary Smells like team spirit in bloom… this issue we have races for solos, family and friend groups and we’ve even got the Médoc (hic!) 98 Footnotes How T38 sprinter Sophie Hahn got that global gold medal haul The best kit that’s fi t for springtime Train your brain 84 to big you up on race day SpringSALE Subscribe today and get your third issue for free! FREE
6 || Women’s Running || MAY 2023 womensrunning.co.uk the team senior Editor Esther Newman senior art editor Alex Duce sub editor Rachel Ifans fi tness editor Tina Chantrey Digital Editor Holly Taylor Digital ASSISTANT Kate Sellers Contributors Louise Pyne, Lisa Jackson, Emma Kirk-Odunubi, Laura Fountain, Emma Harrision, Lucy Waterlow, Anna Harding, Emma Harrison, Anne-Marie Lategan, Liz Hollis, Dr Josephine Perry, Lucy Waterlow SENIOR Advertising MANAGER Megan Gibbings 01225 489984 [email protected] Advertising Sales Executive Ella Bywater [email protected] Licensing Regina Erak [email protected] Marketing MANAGER Cara Northcott Creative Director Jenny Cook Managing Director Simon Lewis CEO Jon Bickley Cover & Warrior photography Joseph Branston Thanks to inov-8 Images © Getty Images Print William Gibbons & Sons Ltd +44 (0) 1902 730011 Distributed by Marketforce (UK) Ltd 161 Marsh Wall, London, E14 9AP +44 (0) 330 390 6555 We couldn’t have done it without… issue 161 || May 2023 Louise Pyne Louise is a health journalist and a qualifi ed nutritionist who is registered with the Association of Naturopathic Practitioners (ANP). Louise specialises in women’s wellbeing and children’s health and seeks to help clients optimise wellness through their diet and lifestyle choices, and every issue in Women’s Running she tells us the latest nutrition news on page 14. This issue, Louise also uncovers some genius training hacks for when life gets in the way on page 70. Emma Kirk-Odunubi Emma is a sports scientist and strength coach who has worked in the running industry for over 15 years and, with her partner, set up Bulletproof Athletic (bulletproofathletic.com) to empower runners to achieve their goals. This issue, she looks at ankle strength and explains how strong ankles will set you up for success in your running sessions. Head over to page 16 to discover more. Dr Josephine Perry Josephine is a Chartered Sports and Exercise Psychologist and author of fi ve books including The Ten Pillars of Success and Performing Under Pressure. She works with athletes to help them reach their goals through mental skills and strategies, and gave the whole Pod Squad a boost when we ran the Paris Half together in March. This issue, she explains the simple tricks we can use to feel more courageous when we run – and when we race – on page 84. All content copyright Anthem Publishing Ltd 2023. All rights reserved. While we make every effort to ensure the factual content of Women's Running magazine is correct, we cannot take any responsibility nor be held accountable for any factual errors printed. Please make every effort to check quoted prices and product specifi cations with manufacturers prior to purchase. No part of this publication August be reproduced, stored in a retrieval system or resold without prior consent of Anthem Publishing Ltd. Women's Running magazine recognises all copyrights contained within the issue. Where possible, we acknowledge the copyright holder. Anthem Publishing Piccadilly House, London Road, Bath BA1 6PL +44 (0) 1225 489 984 All paper used in this publication comes from responsibly managed forests Anna Harding Anna has a passion for all kinds of running, from social chatty runs with friends, to road marathon racing and epic ultra marathons in the mountains. She loves setting big running goals and isn’t afraid to make mistakes along the way as she learns to improve. She’s also one of the presenting team on The Running Channel on YouTube. This issue, she gifts us her Beginner’s Guide to Trails on page 44.
womensrunning.co.uk MAY 2023 || Women’s Running || 7 Headlines || People || Food || Kit || Health || Opinion
8 || Women’s Running || MAY 2023 lifestyle || Headlines U ltrarunner and WR Warrior Jasmin Paris made a second attempt at the Barkley Marathons in March. Despite being unable to fi nish the fourth loop in the 48-hour cut-off , she still believes it’s possible to conquer this ultra-tough ultra. ffl e Barkley Marathons is fi ve loops of a 20-mile course which pushes participants through excruciating levels of vertical gain. Jasmin became only the second woman in the iconic race’s history to start a fourth loop, but was unable to get back in time start the fi ffi h and fi nal one. Only 17 people have managed to complete the full fi ve laps since its inception in 1986. In 2022, Paris, the 2019 Montane Spine race winner, was the only woman to complete three loops of the distance – or the Fun Run as it’s known – taking 39:49:56 to do so. JASMIN PARIS SECOND WOMAN TO START FOUR LOOPS OF BARKLEY MARATHONS HEADLINES Jasmin Paris makes another heroic attempt at the infamous Barkley Marathons in America but fails to make the important final cut-off time fi e people, campaigns, research and updates making an impact in our running community this month of your body weight is the minimum required force needed to achieve bone growth to prevent bone fracture (according to the Journal of Bone and Mineral Research, asbmr.org) MULTIPLES Paris is still confi dent that a woman can fi nish the incredibly tough Barkley Marathons
MAY 2023 || Women’s Running || 9 of the average UK grocery shop is made up of ultra-processed foods, versus fresh, seasonal ingredients (according to BANT, the British Association for Nutrition and Lifestyle Medicine, bant.org.uk) Tea & Tonic Ginger Turmeric Tonic Wellness Tea £16, teaandtonic.co.uk If you’re feeling run-down after a workout, this tea not only helps balance stress but also supports your immune system, blending ginger, turmeric and lemon myrtle with adaptogen super herbs. Rokit Health Wellness Coffee Pods £4, rokit-health.com Nespresso-compatible, these coffee pods are available in three varieties that are bursting with vitamins, minerals and botanicals to positively impact your physical and mental health. This month we love... Clarol Sebopure £12.95, clarol.co.uk Banish post-workout blemishes with Sebopure, containing wild mustard leaf oil (pixalia) to keep sebum production pure and reduce pore blockages and infl ammation, without damaging or drying the skin. womensrunning.co.uk WORLD ATHLETICS PROMOTES GENDER EQUALITY L eading with the news that the World Athletics Council aims to have at least one female vice president in 2023, the organisation has also stated its aim of achieving 40% female representation this year. Add to this the goal that the 214 member federations across the globe are to implement individual safeguarding policies for female athletes by end of 2023, and we can see that some steps are being taken to recognise the need to protect female athletes. fi ese moves are all welcome, and very long overdue, but aspiring to just one female vice president reff ects how far we still have to journey along the path to true gender equality in our sport. Rather than 40% representation, shouldn’t 50% – true equality – be the minimum goal? Rather than improving gender equality to close the gender gap, we call for more assurances to achieve gender equality and eliminate the gap altogether. This month’s amazing runners Eilish McColgan: It’s another month, another record for Eilish McColgan, who adds the 10,000m British record to her already impressive medal belt. McColgan, 32, recently broke Paula Radcliffe’s 21-year-old British record in the 10,000m, by just 0.23s. Pushing herself to her limits, Eilish ran 30:00:86. Competing at the Sound Running Ten in California, McColgan’s run means she now holds British records for the 5,000m, 10,000m, 5K, 10K and half marathon, which leaves just the marathon to go! Mariko Yugeta: At 64 years old, Yugeta is inspiring women to keep running, after fi nishing three sub-3:05 marathons in 14 days. This included taking her age category for the fourth consecutive year at the 2023 Tokyo Marathon. As the fi rst 60+ woman to break three hours, we now all have hope that a PB doesn’t have to be achieved during our early training years. Are World Athletics’ new commitments on gender equality enough?
lifestyle || New gear || How do I...? womensrunning.co.uk Got the blues? Get in the pink! We celebrate two tones that will never get old NEW GEAR 10 || Women’s Running || MAY 2023 STAR BUY SMALL BUSINESS SPOTLIGHT La vie en rose Do you want sport sunnies that stand out? The Messy Weekend RC Speed are sleek with a lightweight TR90 frame and they won’t budge when you start to sweat, due to silicone nose pads. With full UVA and B 400 protection, you’re getting ultimate protection for your eyes and by buying these, you’ll be cleaning 100 plastic straws from the Pacifi c Ocean. £90, messyweekend.com Monkeying around Check out the new Classic X3 design from Monkey Sox if you want to add a pop of colour to any outfi t. They’re jam-packed with technical features, including light compression, rib arch support, breathable mesh upper and seamless toe box, but to be honest, the design is a deal-sealer alone. Each purchase supports multiple sclerosis charities, too. £17, monkeysox.org Rainbow runners Be bright, bold and beautiful this summer with the We Are MFB Block Colour Leggings. The super-soft recycled fabric will stay glued to your butt and hips, while wicking away sweat. The price tag is impressive and a tree gets planted for every pair sold. £16, wearmfb.co.uk Bags of fun If you’ve got places to go and challenges to do this summer, Go Emu has a range of dry bags to protect your kit. Their bright and spacious Duffel Dry Bags have welded seams and a dry zip sealing system to keep kit protected. If you’re looking for something smaller, their Bobby Bag is a quality, vegan-friendly neoprene bag, with a water-resistant internal lining. Great for your gadgets and essentials, both are machine-washable and they pack fl at too! From £24.50, go-emu.com Hang ten Roxy and Mizuno have partnered up to bring you an upgrade of their Wave Rider 26 shoes and, as you’d expect, they ooze surf spirit. Even if you’re running along a muddy path rather than a sandy beach, the thick MIZUNO ENERZY midsole will make it feel like you’re riding the waves. Available in two colourways: warm pink and coral, and cool turquoise. £140, roxy.com & mizuno.com Colour me happy Pack a punch with the new Flo and Sang hoodie. It’s bursting with colour and boasts just the kind of details that make runners smile after a long run in the wild. The ribbed cuffs and hems add to the comfort and the large kangaroo pouch keeps mitts toasty. The fi t is relaxed and gender neutral, the inner fabric soft and the drawstring adjustable. Also available as a crew. £70, fl oandsang.com
womensrunning.co.uk MAY 2023 || Women’s Running || 11 Look after my menstrual cycle if I’m a vegan runner? Your menstrual cycle can be impacted by any lifestyle change, whether that be diet, sleep or exercise. Whether you’re a vegan runner, or take part in Veganuary every year, it’s wise to understand how changing your diet could impact your health how do i...? Ruby Raut, menstrual lifestyle expert at pioneering reusable period product brand, WUKA (wuka.co.uk), says: “With an ever-growing awareness of the multiple benefi ts of embracing a plant-based diet, veganism is increasingly popular, but many women are unaware of the impact that a change in diet can have on menstrual health.” So, if you are considering switching to veganism, it’s important to be informed. “Our hormones, and subsequently our cycle, can be affected by a range of different foods,” says Raut. “As such, almost any change to diet could throw our hormones off balance and contribute to an irregular cycle. “By eating a well-balanced diet that includes plenty of fruits, vegetables, wholegrains, legumes, soy products, nuts and seeds, we’re providing our bodies with all of the vitamins and minerals needed to maintain a regular, healthy cycle.” As with any change in diet, you need to give extra thought to the variety of foods you’re eating to ensure you are giving your body the right amounts of vitamins, minerals, fats, proteins and carbohydrates. “Whether vegan, vegetarian, pescatarian or fl exitarian, balance and moderation is key,” stresses Raut. “So long as you continue to ensure a varied diet, going plant-based shouldn’t impact your periods.” One of the most important minerals associated with a healthy menstrual cycle is iron, with one of the greatest and most widely known sources of iron being red meat. “Found in red blood cells, iron enables the body to carry out several different functions, helping our muscles, brain and immune system work correctly,” says Raut. “A shortage of iron can lead to the onset of anaemia, which can leave you feeling weak and fatigued. When menstruating, a person loses iron-rich blood, which, combined with a lack of iron from meat products, can contribute to increased anaemia.” To ensure a healthy intake of iron, you’ll need plenty of ironrich foods. “Make sure you stock up on recipes with the following as your hero ingredients: beans such as kidney beans and edamame, chickpeas, nuts, dried fruit, tofu, and dark leafy greens. Fortifi ed breakfast cereals can also be great sources of iron.” It’s important to note that iron found in plant-based foods is not as easily absorbed by the body as that found in red meat. “Combine iron-rich foods with foods rich in vitamin C, which helps the body better absorb the mineral,” suggests Raut. As long as you’re enjoying a balanced diet, it’s absolutely possible to experience healthy periods as a runner on a vegan diet. In fact, there may even be benefi ts – some people report a reduction in PMS symptoms as a result of the absence of dairy. “As with any lifestyle change, so long as you listen to your body and ensure you’re getting the vitamins and minerals needed, you can have a healthy period,” says Raut. “If you do notice any major changes in your menstrual cycle, it’s worth consulting with your GP just to be on the safe side,” she adds. Veganism is more than just a change in diet, it’s a lifestyle. As such, it affects choices in all areas – food, drink, clothing, cosmetics, toiletries, and more, so it’s worth considering other ways you can enjoy being vegan. Many conventional period products, for example, aren’t vegan. Some tampons are tested on animals – particularly on rabbits and baboons – to assess a product’s durability and side effects. Not only this, but the environmental impact of single-use period products is a big issue. Disposable period pads contain up to 90% plastic and two billion menstrual items are fl ushed down Britain’s toilets every year, polluting our oceans and harming marine wildlife. “Embrace your veganism, and at the same time consider reusable menstrual products such as cups, material pads and period pants to ensure your period products are made from sustainable materials and are responsibly sourced,” says Raut. “These products tackle waste and its environmental impact and will ensure your period is 100% vegan and cruelty free.” || There may be benefi ts – some report a reduction in PMS symptoms as a result of the absence of dairy ||
Lifestyle || Health || Why I run Myth buster Heart rate training is only for elites Diving deep into your running stats isn’t for everyone but taking a look at your heart rate zones can be a powerful boost to training. Most fi tness trackers will give you this information, as will apps such as Strava. Monitoring your heart rate during exercise gives your personal heart rate zones, with zone 1 being the easiest and zone 5 representing fast, hard intervals. By monitoring your heart rate zones, you can educate yourself about whether you’re working too hard, running easy recovery runs too fast, or not working hard enough for shorter efforts. As many runners run too fast for some sessions, it can be a very useful tool for both pacing and aiding recovery. HEALTH fi e latest nutrition, beauty and health headlines. Because running doesn’t end at your feet best for pain relief T esco is ofi ering up to half a million free blood pressure checks over the next year as the British Heart Foundation warns that up to ff ve million people could be living with undiagnosed high blood pressure in the UK. Tesco’s research shows over one in three (37%) people say they haven’t had their blood pressure checked in the last 12 months. Yet routine checks are the most simple and efi ective way of spotting high blood pressure, associated with around 50% of heart attacks and strokes. Worryingly, the research from Tesco has found that only one third of women (33%) attend a routine medical check at least once a year, while 64% of people service their vehicle annually, and 58% check their household boiler every 12 months. Based on NHS analysis, these crucial Tesco checks could help detect tens of thousands of cases of high blood pressure and prevent hundreds of cardiovascular events such as heart attacks and strokes. Tesco has also created a series of recipes, in association with the British Heart Foundation, that help people make positive changes to support heart health realfood.tesco.com/hearthealthy-recipes. To ff nd your nearest Tesco pharmacy and book a free blood pressure check, visit tesco.com/pharmacy. Hempe CBD Hot Muscle & Joint Gel £21.99, hir.global Expect rapid absorption and quick relief from the Hempe range; this warming gel is enriched with clove oil, menthol, eucalyptus and vitamin E to give natural pain relief. It also promotes circulation as well as the easier rotation of joints. Contains 50mg CBD. The London Dispensary Warming CBD Muscle Balm £34, thelondondispensary.com An all-natural and gentle warming balm that every runner needs, with botanicals such as argan oil to reduce infl ammation and avocado oil to nourish and moisturise the skin. Gently massage into tired muscles for a post-run pickup. Each tin has 500mg of organically grown hemp derived CBD. CBDfx Muscle and Joint Balm Stick £39.99, cbdfx.co.uk Loosen off your tight muscles with camphor oil, while peppermint and wintergreen oils provide cooling pain relief where it’s needed most. The roll-on applicator is easy to use and helps boost recovery by targeting areas of discomfort with 750mg of CBD. FREE BLOOD PRESSURE CHECKS AT TESCO 12 || Women’s Running || MAY 2023 Wild in the aisles Looking for a 100% effective natural deodorant that’s kind to both your skin and the environment? Look no further than Wild for 24-hour protection and a 100% effective formula. Wild’s scents come in plastic-free compostable refi lls made from bamboo pulp with beautifully designed aluminium cases that will last a lifetime. Wild contains no nasty aluminiums, parabens or sulphates. Cruelty-free and vegan, their scintillating scents include Fresh Cotton & Sea Salt, Mint & Eucalyptus, and Orange & Neroli. £6, wearewild.com 3OF THE BEST MUSCLE SOOTHERS Magnesium dreams With the launch of its new magnesium massage bars, Lush is spoiling us when it comes to improving muscle recovery and sleep. Vegan, naked and self-preserving, Lush magnesium massage bars contain nourishing cocoa and shea butters, and are packed with vitamin E, an antioxidant that keeps moisture locked in your skin. With 122mg of magnesium per 5g, you can expect a boost to brain function, energy production, sleep, muscle movement and repair, and an easing of muscular aches. £10, lush.com best for tired muscles best for recovery
womensrunning.co.uk MAY 2023 || Women’s Running || 13 How did you get into running? I ran throughout school, but never felt motivated to train hard. When I got to university, I joined the running club to meet people. I quickly fell in love with the community and satisfaction of training hard. After a couple of years, I was growing tired of the repetitive nature of city running and started to explore local hills. From there it spiralled to always thinking about the next mountain adventure! What do you remember about your first race? When I was about eight, we ran monthly races at school. I felt like I’d found an area within school life that I could really make my own and would spend all month looking forward to it. I can remember the joy of running fast, the pleasure of pushing myself, and, of course, the pride in beating all my classmates – especially the boys. Which race are you most proud of? Probably the World Trail Running Championships in Portugal in 2019. My mum had died two months previously, and I used running as both a distraction and a release. I’d missed a bit of training, but I put everything I had into that race and performed better than I or the coaches had expected given the circumstances. About Georgia Born and raised in central London, Georgia Tindley (@gtindley) began running on tarmac. After moving to Scotland for university, however, she discovered trail and hill running and hasn’t looked back since. These days, she bases herself in the Highlands as well as travelling the world to explore mountains and race internationally. She has now been running and living in Scotland for 11 years and while she trains to run competitively, she also prioritises keeping running fun. Georgia also uncovered a new trail route in Holy Island, Northumberland as part of Merrell’s Trails of Europe campaign. To discover more of the routes, head to merrell.com Why i run Your favourite run? I loved running on Holy Island, Northumberland, as part of Merrell’s Trails of Europe campaign. When you’re out in the middle of nowhere, it really feels like it’s just you and the elements. I run to feel freedom, and I feel that strongest when crossing a pathless hillside with not a soul in sight. How do you fit in training? It’s not training that’s difficult, it’s recovery. If you enjoy something, it is always possible to find time to do it, but I often get tired because I forget to factor in time to relax. What’s your favourite piece of kit? My shoes. They affect how easy it is to run on particular surfaces and how confident I feel and they also reduce the likelihood of injury. My go-to shoe are the Merrell Sky Ultra 2; they’re grippy and versatile. What’s running taught you? Running has taught me to appreciate where I am in life. It has also taught me the importance of going outside, to appreciate nature, and to feel good in my body. Roads or trails? Trails, or even no trails! Bog, gravel, scree, heather – you name it and I want to run over it. I love the variety running off road brings; the same trail at different times of year can be so different. Georgia Tindley Mountain and trail runner Georgia is a firm believer in the mental, as well as physical, benefits of being outside From beating the boys at school to competing in global trail races, Georgia has always loved running Georgia ran on Holy Island, Northumberland, as part of Merrell’s Trails of Europe
14 || Women’s Running || MAY 2023 womensrunning.co.uk lifestyle || Fuel || Life coach Blend the first three ingredients, roll into balls & coat in ground almonds for a protein-packed snack Protein powder Dates Almond butter Ground almonds Energy boosters EAT WELL Power balls FUEL MEAL MATHS fi e latest nutrition to nourish your body and fuel your running 3 of the best TENZING Apple & Seaberry Made from plants, this isotonic energy drink contains branched-chain amino acids (BCAAs) and natural vitamin C – along with 60 per cent less sugar than other energy drinks. On top of that, 1 per cent of the money from every can sold goes towards marine conservation charity, Surfers Against Sewage. £19.99 for a 12 pack, tenzingnaturalenergy.com STAR BUY Meridian Energy Release Smooth Peanut Butter with Oat Fibre Delicious on toast and blended into post-workout smoothies, this peanut butter contains oat fi bre, vitamins and minerals to help support energy metabolism. £2.20, shop.meridianfoods.co.uk Foodspring Soft Caramel Extra Chocolate Protein Bar This low-sugar, high-fi bre bar contains a whopping 13g of protein to help you hit your macro training goals. £25.99 for 12 bars, foodspring.co.uk Bio-Synergy Powerbeet Capsules This pre-workout supplement is rich in nitrates which help to improve oxygen delivery to muscles for optimum training performance. £16.99, bio-synergy.uk THE BEST… CORTISOL-REDUCER Strawberries fi e hormone cortisol is triggered by stress, and elevated levels can negatively impact health and reduce the motivation to train. Decreasing inff ammation throughout the body is one of the best ways to regulate cortisol levels, and eating seasonal foods such as vitamin-C-rich strawberries can help to get your body back into balance. Add a few sliced strawberries to breakfast cereals, post-workout smoothies or enjoy with yoghurt or crème fraiche. Will antioxidants help to improve my post-run recovery? A good post-run nutritional plan is as important as the mileage you’ve put in, and loading up on specifi c foods will have a positive impact in fast tracking your recovery from exercise. Your fi rst port of call should be to consume as many antioxidants as you can as these help to supercharge the recovery process by reducing exercise-induced oxidative stress in skeletal muscles. Leafy greens such as spinach and kale are high in antioxidant polyphenols, which have powerful anti-infl ammatory benefi ts and are thought to help to reduce muscle soreness. There is also evidence that high-dose supplements of fruits like pomegranate, blackcurrant and tart cherry may also help to improve recovery by accelerating the rate of glycogen re-synthesis in the muscles. Finally curcumin, an antioxidant found in turmeric could be especially benefi cial for runners. It’s been found to help reduce infl ammatory by-products that accumulate from exercise, specifi cally by reducing the accumulation of advanced glycation end-products (AGEs), which are produced from exercise. Add turmeric to your post-workout smoothie and and to dishes like curries, soup, dhal and stews to reap the benefi ts.
womensrunning.co.uk life coach Laura Fountain is a running coach, a personal trainer, a marathon runner and the author of The Lazy Runner and Tricurious. She is running a new Marathon Squad for spring: lazygirlrunning.com/marathon-squad Follow Laura @lazygirlrunning MAY 2023 || Women’s Running || 15 Laura has run 21 marathons so she knows about race-day magic I f there was a magic potion I could pour into a little bottle and give to my runners at the start of a race, it wouldn’t have anything to do with increasing their VO2 Max or lactate threshold. My magic potion would boost something far simpler but just as difi cult to improve. It too takes weeks of training to build, but unlike ff tness or strength which, once built, will stick around for weeks, this attribute is far more fragile and can vanish overnight without warning. You’ve probably guessed – my magic potion would give my runners conff dence. ffl ere’s a reason why elite athletes invest in sports psychologists to work with them. ffl ey know that conff dence can make a huge diffi erence to their performance on race day. Feel like you’re unprepared and that you’re going to have a bad race and you’re likely to make that happen even if, in reality, you’re ff t and ready to go. ffl e tricky thing is that conff dence can go up and down irrespective of how your training is actually going. Many times I have started a catch-up call with one of my runners and they’ll tell me that their training hasn’t been going that well. When I ask them to talk me through it, it turns out there is just one bad run or one missed workout that happened a couple of weeks ago that’s at the root of this feeling that everything is going badly. Low conff dence leads us to make bad decisions. Feel like your ff tness is waning because you feel slow, and you might just go out and push too hard in the next session. Feel like you’re not in PB shape and you might not push hard enough on race day. When running gets hard in the last miles of a marathon or half marathon, conff dence is the diffi erence between digging in and giving up. Ofl en a runner will seek to gain the conff dence in their ability to ff nish a marathon at a given pace by testing themselves in their last long run of a training cycle. But the danger here is in doing too much. Running 20+ miles at your marathon goal pace may show you that you can do that, but it will damage your chances of doing it again, plus a bit extra, in three weeks’ time. I’ve run 21 marathons. I know, from experience, and from coaching many runners over the years, that there’s a little magic that happens on race day that can carry you those last six miles and help you run faster than you have in training. When I hand my runners their imaginary shot before a race, I want them to have conff dence in themselves and to trust that the magic will happen. ffl e cliché is true: what the mind believes, the body achieves. || My magic potion would give my runners confidence|| Trusting in the magic of race day This month’s wise women You Have the Power: Find Your Strength and Believe You Can Leah Williamson £9.99, Macmillan Children’s Books Captain of the England women’s football team shows us the positive power of self-belief. Ugly: Giving us back our beauty standards Anita Bhagwandas £18.99, Blink Publishing An examination of beauty standards, why we feel ‘ugly’ and how we can break free. You Are Not Alone Cariad Lloyd £18.99, Bloomsbury Tonic An honest, warm and (at times) funny look at grief from the host of Griefcast.
16 || Women’s Running || MAY 2023 womensrunning.co.uk lifestyle || Clinic When your ankles are unstable, it can create an unsteady basis for other areas of the body. When you start to run as an adult, you may fi nd that historical injuries such as sprains and twists sneak up and aff ect your running. Our calves, shins, achilles and many other structures can be negatively aff ected by the running motion, no matter whether we’re doing it on trails or roads. With that in mind, we’re going to cover some key stabilisation exercises that you can add into your at-home workout routines to strengthen the ankles and lower leg. • Single leg balance. ffl is exercise is as easy as it sounds; just stand on one leg and look to build the length of time you can do so up to a maximum of 1-2 minutes. Running is all about alternating legs so having the strength to be able to stand on one leg without falling for a couple of minutes is very good prep for running. ffl e easiest way to build a routine around this simple exercise is to stand on one leg while brushing your teeth twice a day. • Ankle stars. ffl is is a good progression exercise for adding more stability to the ankles. While balancing on one leg, move your free leg to touch all fi ve points in an imaginary star around you. If you want, you can set up fi ve cones around you and actually touch them. ffl e increased rotation of the foot/ ankle on the ground will improve the stability of the lower leg foot and ankle. Build this one up so that you can repeat three times on each side. • Lateral skaters. ffl is exercise sees you jumping from side to side, landing on one foot each time. By doing this, you’ll be prepared for all eventualities, be it running on cobblestones, accidental slips off curbs and, of course, running on the trails with uneven surfaces. Look to perform 5-10 reps of this movement, staying in the landing position for 3-5 seconds each time. • Banded ankle inversions. Using small bands around the ankles means you can work on stabilising the little muscles and ligaments in the ankles. Sit on the ffi oor with your legs out in front and a band around the ankles. Invert the ankle so that the sole bends inwards but don’t let the knee become involved in the rotation. Do this 15-20 times on each side and repeat for two or three sets to strengthen the posterior tibias muscle. ffl is muscle plays a key part in controlling pronation and stability of the foot. • Plyometric hops. When we run, we put three to four times our bodyweight through our feet, but by doing rebounding hops, we can help to train our bodies to attenuate shock and become stronger. Start by hopping forwards just on the one leg for 3-5 reps and stabilising the INJURY CLINIC || Using small bands around the ankles means you can work on stabilising the little muscles and ligaments in the ankles including the posterior tibias muscle || Caption Poreris nis volupta que magnihicium int vid modi odipsunt occumetur Emma is a sports scientist & strength coach who has been in the running industry for over 15 years. Along with her partner, she set up Bulletproof Athletic (bulletproofathletic.com) to empower runners to achieve their goals Ankle strength We are diving into the world of ankles in this injury clinic. For all elements of running – as well as general life and ageing – strong ankles will set you up for success © STOCK.ADOBE.COM Bands are invaluable for home strength and stability workouts
womensrunning.co.uk MAY 2023 || Women’s Running || 17 landing each time. You can then progress the exercise to include side-to-side hops and even backward hops to really challenge yourself. • Single-leg calf raises (with an extra oblique version). A staple strengthbuilding exercise for any runner is a calf raise. Start by doing 20-30 traditional single-leg calf raises per leg and then progress by mastering the oblique version. fi is is done by dropping your ankle to a 45-degree angle off the side of a step. By doing this, you’ll use the lateral potion of the calf and the peroneal muscles. When you start with the obliques, aim to hit 15-20 reps each side. • Box jumps (2 to 1 foot landing). fi is is another good plyometric exercise for stabilising ankles. Get a box or a step and stand on it. Jump backwards on to the ground and back up on to the box. If you jump from two feet to one it really adds an extra layer of power and stability. When completing the reps (4-6 each leg), stick and hold the single leg landing for 3-5 seconds each side with a ffl exed knee as this forces the ankle to stabilise even further. Increase the box height to increase diffi culty. Plyometric exercises are fantastic for ankle strength © STOCK.ADOBE.COM © STOCK.ADOBE.COM Running involves a lot of single leg impact and requires strong ankles
Lifestyle || My best race || Debate MY BEST RACE 18 || Women’s Running || MAY 2023 womensrunning.co.uk Kona Ironman World Championships, 2022 Bianca Fernandez started training for triathlon to fulfi ll her dream of competing at the World Championships in Kona, Hawaii Valtellina Wine Trail If you’re looking for a truly spectacular run experience and runcation, what about a weekend in the Alps? Take on one of three distances – marathon, half marathon or a 12.4K race – starting at Tirano then travelling through the valley that runs from Lake Como to the Stelvia and Livigno. You’ll run through Europe’s steepest vineyards along south-facing slopes, surrounded by mountains. Finishing in Sondrio, this is a true treat for trail lovers. Go for the race, and stay for a week! 12 November 2023, valtellinawinetrail.com/en ROB BURROW LEEDS MARATHON This will be the inaugural Rob Burrow Leeds Marathon, with over 10,000 runners taking part in a brand-new route through Leeds that starts and fi nishes at Headingly Stadium. Rob, a former Leeds Rhinos player who was diagnosed with motor neurone disease in December 2019, has worked tirelessly to raise awareness of the disease, as well as raise funds to support other families living with MND. Expect to take in some of Leeds’s most scenic countryside, while supporting the Rob Burrow Centre for Motor Neurone Disease Appeal. This promises to be a race you’ll never forget! Sunday 14 May, runforall.com Events When Charles Dickens wrote, ‘It was the best of times, it was the worst of times’, I’m sure he was racing at Kona! fi e IRONMAN World Championships have been held in Hawaii since 1978, and it’s a race that mixes a gruelling 2.4-mile swim, 112 miles on a bike and a 26.2 marathon run with the challenging heat and humidity of Kona. It’s considered to be the toughest Ironman in the world but when I watched it for the ff rst time on TV, I was utterly mesmerised and awestruck by the athletes. fi ey were the only reason I started doing triathlon. My Kona dream had begun and the year I took part was also the ff rst time in the event’s history that the professional women had their own day of racing, helping to grow the sport to a bigger female audience. I was prepared for the tough moments and embraced the challenges head on. My race performance was a mixed bag: on one side, I was incredibly grateful to be there six months post bike crash, but on another level I was underperforming, which I didn’t know at the time was due to having Covid. However, ff nish lines at Kona are incredibly electric and epic, so 14 hours affl er I set offi , I heard the Ironman voice, ‘Bianca, you are an Ironman!’
womensrunning.co.uk MAY 2023 || Women’s Running || 19 Should I invest in a pair of barefoot running shoes, and will they help my running? Some runners love to run in barefoot shoes, others have had less positive experiences. Is it worth trying this type of shoe – and what should you expect when you make the change? Mitch Raynsford, strength and conditioning coach at P3RFORM (p3rform.co.uk) Bente Rewse-Smith, biomechanics specialist and founder of Enertor, shock absorbing and energy returning running insoles (enertor.com) As a coach in the athletic performance industry, I’ve come across a wide variety of running modalities, footwear and trends; some are great and some are… not so great. However, barefoot running shoes are an area I can definitely get behind. As these shoes are more minimal than most running shoes, you get a more natural forefoot strike, which provides a stiffer spring or bounce in your stride and results in higher top-end speeds. The cushioned soles in most trainers these days lead us to heel strike with minimal absorption from the ankle and calf, increasing the stress on the knee and hip joints and boosting the risk of running related niggles. Restoring this natural running gait in footwear that is anatomically shaped to fit your feet can reduce injury risk and improve current symptoms. Minimal shoes also lead to a strengthening of the feet and lower limbs with research out of the University of Liverpool showing toe-flexion strength improving by 60% over six months. The human foot is the body’s primary point of contact with the ground, and if the foundation is weak, it sets a ceiling for how strong the rest of our body can be. Weak feet affect strength training in the weight room, speed and agility on the pitch or simply balance and proprioception as we age. All that said, most people don’t walk around barefoot, and this change can be a shock to the system. An introduction to barefoot running (or walking) can leave feet sore and fatigued and can lead to injuries such as plantar fasciitis or strained calf muscles if training load is increased too quickly. Instead of heading out for a new 5K PB, gradually expose your feet to this new stimulus by walking a few hours a day and seeing how the body reacts. Taking a steady approach to barefoot shoes is key and allows you to enjoy the benefits without a week of DOMS. Barefoot running and conventional running continue to split opinions. There isn’t enough evidence to support barefoot running as advantageous and many professionals warn it could even increase your risk of injury due to the lack of protection underfoot, which exposes you to high impact through the lower limbs. The conventional way to choose running shoes is by picking the most comfy, whether they are highly cushioned, or motion controlled. Studies prove that shock absorption material under the feet leads to a reduction in injuries, and lots of money is invested into developing materials and design with highquality proven evidence. The barefoot running community is currently lacking this kind of research and investment. If you have any history of Achilles and calf issues or bone stress fractures in your feet, I wouldn’t advise a minimalist shoe as it could flare symptoms. Concrete pavements and roads have a harder impact on your feet and body than grass terrain and you may be more prone to blisters and infections. Runners with flat feet, bunions, plantar fasciitis or tendonitis may struggle with barefoot running as their problem areas require footwear with additional corrective support or a well-designed insole. In some cases, corrective orthotics are the best way to solve your gait problem, together with strengthening exercises. Running injuries are caused by many factors and the shoe may not be to blame - the barefoot running concept claims it increases the range of motion through your foot, improves balance and gait, and naturally copies what we have been doing for thousands of years.Their theory could well lessen the impact in certain areas, but in my opinion, there is not yet enough robust scientific research to support this. || The conventional way to choose shoes is by picking the most comfy, whether they’re cushioned or motion controlled || || Restoring your natural running gait in barefoot shoes can reduce injury risk and improve current symptoms ||
20 || Women’s Running || MAY 2023 TALES FROM THE POD new episodes every week Listen to the Women’s Running Podcast for more updates on our running every week on Wednesdays. Join us on Patreon for exclusive workout plans, weekly newsletters from Esther and Holly, free access to Live podcasts, and bonus episodes. Patreon.com/womensrunning womensrunning.co.uk Holly and Esther put the Paris Half Marathon 2023 through its paces alongside a 50-person strong Pod Squad. It was a truly epic experience, and one we can’t wait to do all over again. Question is: where next? Touching down in Paris to meet 50 members of the Pod Squad was exciting – it felt like we’d all known each other for years! We all settled into our hotel nicely, with a few of us even managing to squeeze in a glass or two of savvy b (but of course). But let’s get on to the race itself: we arrived with time to spare at the bag drop afi er navigating the Metro and a few closed stations. ff e bag drop was nicely organised and pretty rapid, but but my group and I struggled to spot the both the bag drop and start line signs. Give yourself plenty of time to use the portaloos: a few of us had to queue for ages, making us nervous about missing the cut-offl time for getting into our pens. Esther and I were also a little disappointed that, once we did make it to the pen, the start times were delayed by up to 45 minutes! As soon as the warm-up began, any grumbles were long forgotten: to hear tens of thousands of runners (there were 50,000 ffi nishers) clapping and singing stirs even a heart of stone. ff e buzz didn’t budge for the full race. ff ere are sections of this fl at || The Paris Half was a fantastic experience. 10/10 I would defi nitely run it again, but preferably with the Pod Squad! || Paris proper. ff e ffi nal chunk of the race is just what you’d expect from a Paris race, too: glorious French apartment buildings, cafés bubbling with locals and glowing brasseries inviting you in. Support on the ffi nal kilometre was roaring: I couldn’t help smiling at the shouts of ‘Allez, allez allez!’ as I approached the ffi nish line. I properly blubbed as I rounded the Place de la Bastille and almost fell into a heap as I crossed the ffi nish line. And, as the race is a large loop, you end up right where you started and don’t have to trudge further miles to the bag drop. ff e Paris Half was a fantastic experience made more special by the incredible women who were with me, physically or ffi guratively, all the way round. 10/10 I’d deffi nitely run it again, but preferably with the Pod Squad! course that are a little further in the sticks, but there are bands and aid stations placed cleverly so that there’s never a dull moment. You’ll ffi nd water stations at every 5K mark, as well as natural energy boosters like ginger cake and trail mix. ff e ffi rst 8K or so sends you down the Seine towards the Bois de Vincennes: all lovely and fl at, with steel drum bands to spur you on. You emerge from the woods at around 13K, with a bit of an incline that takes you back into Holly rocking the French vibes Holly
womensrunning.co.uk MAY 2023 || Women’s Running || 21 || I’m in awe of all the women that ran it – but this day felt like it was all about the Pod Squad. And for us, it felt bloody euphoric || Just some of the awesome Pod Squad runners in Paris fi e Pod Squad Paris Half turned out to be so much more than we could have ever imagined. Aff er a chat with Sports Tours International last autumn, we decided to invite podcast listeners to run with us, but we didn’t have a clue who might want to come. We had many wobbles: what if no one wanted to come? What if people did come but hated it? What if some people came and hated US? We put out the invite, held our hands over our eyes, and waited… Fast forward to 5 March 2023, and we are in the middle of Paris, surrounded by 50 of the best humans on the planet, all with the goal of running the half. And what a group of women! Some had travelled from blooming miles away (Montreal!), some had never run a half before, some had never leff their kids for a weekend before. And the biggest demographic of all were the HURRAH for that! – but the time we ran our races was, I think, secondary to the time we experienced. fi e race itself? It was good! Flat, with some beautiful sweeping down bits. You unexpectedly don’t get to see that much of Paris, certainly no Big Sights, but you do get to run on a ffl at route through a peaceful wood as well as on some more classic boulevards with what felt like a million other runners. fi ere aren’t enough loos, the start is poorly signed, the bag drop area even worse, and the city parts of the route are chaotically policed, but it adds up to an experience like no other. I’m in awe of all the women that ran it – but this day felt like it was all about the Pod Squad. And for us, it felt bloody euphoric. numbers of us who had never EVER run a race with other people before! fi ere were so many magical moments across the weekend, but one that stood out to me was the complete lack of competition: it was only through discussions of which pen we were starting in that I understood that there were a handful of runners hoping to get round somewhere in the 1:45 region (or quicker), and that others were hoping for something around 2:45. Once we’d ffi nished our race, we didn’t talk about times at all. We talked about the experience, the friendships, the ffi nish line, and we talked about the next race we would all do together. I am fully aware that a good bunch of us attained some signiffi cant PBs – and Esther Esther and Holly ran the Paris Half with Sports Tours International. Discover all the races and experiences they offer at sportstoursinternational.co.uk NEXT ISSUE How has Esther’s London Marathon gone...?
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24 || Women’s Running || MAY 2023 womensrunning.co.uk warrior
womensrunning.co.uk MAY 2023 || Women’s Running || 25 Laura Potter is a keen runner from the Lake District. Having found a love for the trails, her racing dreams were dashed when she was diagnosed with a heart condition. But it didn't mean the end of her running Words: Rachel Ifans Laura Potter aura Potter’s running journey started with some inov-8 shoes… well, the promise of a pair, at least. Five or so years ago, Laura, from the Lake District, found herself in a bit of a rut; she was mum to two young children and, while loving motherhood, found herself needing something in her life that was just hers. Laura was brought up in the Lakes by active outdoorsy parents who loved nothing more than dragging their three kids up and down fells for fun. Laura remembers: “We hiked all of the Lake District fells as a family project when we were younger. My dad was a keen runner and we were brought up running. We’d do kiddies’ fell races when we were little and then it increased as we got older.” And even when she was young, she remembers the boost she got from running. She says: “I think it was sometimes a bit of a battle for my parents to get us all out there but it was always one of those things where, once we’d done it, we felt that sense of achievement and that we’d done something really good.” So, it wasn’t a massive surprise, when she told her parents how she was feeling and that she needed something to do for herself, that running came up in the conversation. She smiles: “My dad said to me, ‘Well, I’ll tell you what, if you do this race with me, I’ll buy you a pair of inov-8 shoes’. He said that they were the best shoes you could get so that sort of pushed me on as I had an incentive!” First steps together Laura and her dad trained for the race – a 4.5-mile cross country race – and Laura absolutely loved it. IT TAKES THE SAME AMOUNT OF STRENGTH TO RUN A FEW MILES WITH A CHRONIC ILLNESS AS IT DOES TO RUN A MARATHON!
My focus now is running for happiness; I like running to things that I can see, like when I’m out on the trails, and a rainbow comes out and I run towards it. Or like when I walk to the top of a hill and I sit down and rest before running back down. I still see it as a big achievement for the very fact that I’ve gone out and done it
womensrunning.co.uk MAY 2023 || Women’s Running || 27 warrior She remembers: “I really enjoyed the training and the race and the fact it was something that we could do together. I was a bit unsure about whether I could do it but I was determined and in the end I was just pleased that I'd got round and that I didn't come last!” True to his word, Laura’s dad got her a pair of runners from inov8, a company that is based just down the road from where the family live. “Afi er that,” she says, “I started to try and train properly and then I ran another race in the new shoes with my dad.” Laura had been bitten by the running bug. She was full of ambition and wanted to start training for all sorts of big races. “I’d found this new passion and felt it would become my life really,” she says. Unexpected news Unfortunately, soon afi erwards, Laura found out she had a congenital heart valve disease, called a bicuspid aortic valve, that had been missed at birth. She explains: “I had a virus that turned to pneumonia so they picked it up during treatment for that. I’d never had any symptoms and it had never held me back at all. I’d always been so active and I used to win my school cross countries so it deff nitely never affl ected me physically while I was growing up.” When she was diagnosed, Laura struggled a bit, wondering if she would be able to carry on running because she really didn't want to stop. She says: “It affl ected me quite heavily mentally and I found it hard to shut that voice in my head offl , the one saying ‘Should you should you be doing this now?’ when I went out for a run. “But in the end, I decided that the doctors had said it was ff ne to continue doing what I was doing. It was a massive relief to me because, when I did run, it took away my worries. It was like a release and a feeling of freedom from the effl ects of it all.” ffi e doctors said her active lifestyle had in fact been good for the bicuspid valve and had deff nitely played a part in keeping her away from early surgery. ffi at said, as time has gone on, things have become a bit more challenging. Laura explains: “I’ve had to change the way that I run, because as I age, the valve narrows and it deteriorates. I’m now reaching what they call severe aortic stenosis, and will eventually need surgery to replace my valve with a titanium one.” ffi e narrowing of the valve has had an effl ect on Laura’s ability to train and her overall health. She says: “I’ve had to adapt to it and make changes and it's been a bit tricky ff guring out what my limits are.” Laura has to keep her heart rate as low as possible, which is tricky when you like running on the fells! She says: “I can’t really run up the hills anymore, so I have to fast walk up and then run the fl ats and the downs. Of course, this is ff ne now I’ve got used to it, because I'd still rather be out running/walking than not running at all.” All runners need to listen to their bodies of course, but for Laura it is even more important because if she overtrains it can knock her energy levels for weeks. She says: “At the start, I just tried to ignore it because it stressed me out but then I knew I needed to be more aware so I started running to how I felt. And then, once I got back home, I’d analyse the data from my runs on my watch and check my heart rate during the run.” As her condition has worsened, Laura has had to really change her mindset and run for diffl erent reasons. She explains about recent advice from the medical experts: “ffi ey all tell me to just enjoy the views a bit more. Just stop, take a breath and enjoy the amazing views, they say. It’s great and I’m happy to do that but unfortunately, it does mean I can’t really race anymore.” Miles and smiles It hasn’t stopped her dreaming and being inspired by other women runners out there though. She says: “I see trail runners, ultra runners and sky Laura is pragmatic about her running since her diagnosis, and has adapted her training but has never given up on the joy of the run
warrior It sounds frustrating but it’s worth me being really careful with my running because it’s so important to me. I don’t want to do too much and not be able to run at all. It’s like torture without it
#1inov-8 Trailfi y G270 V2 My go-to trail shoes! Comfort, grip and style are things that I look for in a trail shoe and these tick all the boxes for me. #2 Coros Multisport Apex Pro Watch The battery life is simply amazing! I rarely need to charge it. #3 Apple Air Pods I love to listen to music when running alone. These fi t great and stay secure in my ears while I’m running. #4inov-8 Trailfi y Ultra 2in1 Shorts These shorts have a very comfortable double-layer waist which is adjustable so I can tighten to what feels comfortable that day. They also have a double-layer short with a zipped pocket in the back for my keys! #5inov-8 Technical Mid-layer I fi nd this to be protective, warm and comfortable. It’s a great fi t and moves well with my body as I run. #6inov-8 Venturelite 4 Running Vest This pack doesn’t bounce! Or rub. It holds my phone securely and comfortably fi ts my extra kit and water bottles for those warmer days. #7inov-8 Stormshell Jacket I always carry one of these in my pack! It provides excellent protection from the wind and rain and I love the peaked hood which can be tightened accordingly and never blows down. LAURA’S ESSENTIALS Must-haves when Laura is out on the trails warrior runners and I have so much respect for them. It’s hard because I had plans to have a go at sky running, but I’ve had to take a step back for now due to my heart. “fi is situation still feels quite new in some ways and I think I’m still ff guring it all out. My focus now is running for happiness; I like running to things that I can see, like when I’m out on the trails, and a rainbow comes out and I run towards it. Or like when I walk to the top of a hill and I sit down and rest before running back down. I still see it as a big achievement for the very fact that I’ve gone out and done it. “I don’t do much more than three to four miles each time I go out these days but that’s ff ne. It’s enough and it gives me the boost and the exercise that I need.” Laura can’t schedule her training like she used to and like the rest of us can. How she feels is not always predictable and living with a chronic illness means she has to go with the ffl ow. She says: “I can’t set my heart on a certain number of runs or a certain distance each week because that’s not how it works these days. It’s much more ffl uid than that and I always have to be led by how my body feels. If I do too much, I'll know about it and then I won’t be able to run for a week. “It sounds frustrating but it’s worth me being careful with my running because it’s so important to me. I don’t want to do too much and not be able to run at all. It’s like torture without it.” Looking ahead Laura’s valve will continue to narrow and she is regularly monitored by doctors to see when she will need the replacement valve surgery. In our Warrior interviews, we offi en talk to runners about their ambitions for their running, what races they’ll enter next and what’s on their bucket list – but when you’re living with a chronic illness and you know that surgery is inevitable, you have to throw out your old dreams. Laura says: “I think my ambition is to keep running up until the point of surgery. Just to keep going as long as I can. I want to keep my whole body healthy and try and keep the anxiety of facing surgery at bay by running.” fi e upsides of the surgery will be a new shiny valve and the fact that Laura will – ff ngers crossed – be able to get back to longer runs and even work towards her old ambitions. She smiles: “fi at is my hope and it’s a big one.” Flying the fi ag Laura is a successful instagrammer, with nearly 25,000 followers, and she’s been an inov-8 ambassador since the start when she was giffi ed that ff rst pair of shoes from her dad. “When I got those shoes and was full of ambition, I decided to start an Instagram account. I recorded my runs and then I started tagging inov-8 because I had the shoes and I loved them – and it went from there.” While her heart condition was stable and before the valve started narrowing, Laura posted about her running and her kit but not about her health struggles. She explains: “To start with, I kept my heart condition to myself. It was just something I had been born with but it was working okay and I was able to run, so I didn’t actually say anything on my social media.” However, as the valve started to deteriorate, and her training and focus had to change, Laura felt the need to be more open. She says: “I was slightly concerned I was giving ofl an image that wasn’t necessarily the truth, or at least not the full picture. I came across as a girl running up all these mountains and hills etc but really the story behind it was the struggle I was facing and how I was managing the fatigue.” She continues: “I wanted my followers to see the whole picture and I had quite a few people with chronic illnesses reach out and tell me how they felt the same way, and that was nice. It was the right thing to do.” Laura is keen to ffl y the ffl ag for the average runner and those who also struggle with chronic illness. As she says: “It takes the same amount of strength to run a few miles with a chronic illness as it does to run a marathon.” Perhaps even more, Laura. And that’s what being a WR warrior is all about.
our community 30 || Women’s Running || MAY 2023 womensrunning.co.uk THE BIG QUESTIONS fi e running topics we’ve been talking about this month Running mates Want to join our #WRTRIBE? Simple. Like on womensrunningmagazineuk Follow on @womensrunninguk Listen to the Women’s Running Podcast Because we run better together This month, you share your worst race experiences and how you’ll train differently next time. We also meet an ultra runner from Staffordshire, and the Jesmond Joggers How will you train difi erently for your next race? What was your worst ever race and why? @Emma Davies I will give myself more time to gradually up my distance as well as doing more time-on-feet training. @Nikki Howard Slow and steady increases and adding interval/ fartlek once a week. I’ve also just dusted off the resistance bands for strength training. @Kate Smash After a terrible hilll race I could barely cope with, I signed up for an even hillier one. I was determined to do lots of hill training, but alas, with fi ve weeks do go I haven’t trained differently at all and will die on the hills in my next race! @Natalie Ayres-Hilton By not going to a gig and catching Covid just seven weeks prior to being on the start line! I’m staying away from everyone and I’m not going anywhere next time I do an important race! @Ali Lee My fi rst cross country race. I arrived just after the race had started but was told I could still participate. At the back, I chased the runner I thought was in last place. What I didn’t realise was that she was running off course to fi nd a portaloo for an emergency visit. I was disqualifi ed for not completing the offi cial course! @Gail Paterson Signed up for Abbotsford House run thinking it was 5K but it was fi ve miles! I had only started running a few months beforehand. I fell and slid on the mudbank then face planted – my water bottle was covered in mud and I couldn’t drink out of it. I was a sorry sight. @Debra Greenwood I ran the Jane Tomlinson Burnley 10K last summer on one of the freakiest, hottest days ever. It was so hot and humid that people were on every corner throwing water-fi lled sponges at runners. I’ve never had to walk in a race but it was just impossible not to. I was disappointed with myself, but the next day I tested positive for Covid. Think I did pretty well in the circumstances! Tell us your running stories and achievements. Email us at: [email protected]
womensrunning.co.uk MAY 2023 || Women’s Running || 31 Not every race failure is a negative Injury forced biomedical science student Andrea Corthorn, 46, from Staffordshire, to pull out of her first ultra, but it led to something positive and exciting I was eight miles into the Chester 50- mile ultra when sciatic pain kicked in. I struggled on and made it past marathon distance and thought to myself ‘yay I’ve offi cially done an ultra.’ Then my ankle went too and I had to quit. I was gutted. I’m not a person who quits but actually some good things have come out of what seemed at the time like a failure. I was helped back by two kind marshals called Em and Nicola. We’ve become friends and I am even running the same ultra next year with them. This just wouldn’t have happened if I hadn’t pulled out. Also, Em and I are running The Lap, a 47-mile ultra at Lake Windemere, together in September for Alzheimer’s Society. I’m raising money for the charity in honour of my dad Derek Corthorn – and the race is even on his birthday. I have made so many friends through running and my experience makes it clear that running is about so much more than crossing the fi nishing line. You have to believe in yourself, even on the hard days. Running has also helped me keep my mental health on track when I struggled after leaving an abusive relationship and having a breakdown triggered by a hormonal imbalance. Training has helped me grow stronger mentally as well as physically. The tougher the challenge, the better I feel when it’s done. So, Chester Ultra I’ll see you again next year – and this time I will be running with Em and Nicola! Tell us why your club should be Club Of The Month Email [email protected] Next issue TELL US ABOUT YOUR CHEAPEST (AND BEST) BIT OF KIT club of the month JESMOND JOGGERS Set up in 2006, Jesmond Joggers now has more than 180 members – around half of whom are women. Training nights on Mondays and Wednesdays are attended by everybody, from near-beginners to seasoned marathoners. The club is based in Jesmond, around a mile from the centre of Newcastle upon Tyne. “We always train together on club nights to create the strong sense of involvement with the club, unlike some larger clubs that have different groups on different nights,” says David Newman, club secretary. “We are both a social and a competitive club which caters for road, cross country, track, trail and hill running. Our ethos is all to do with being inclusive, friendly and supportive. “Maybe the word ‘joggers’ in our club name has put some people off joining, but we like calling ourselves the ‘JJs’ and we can also be competitive as well as sociable,” he explains. “We have strong teams in cross country events and races. Indeed, in the North East Harrier cross country league, our girls’ team finished the season ranked third in Division One – out of around 55 clubs.” JJs has a monthly social event and members also enjoy taking part in races wearing their blue club colours. Mental wellbeing is a priority, with designated mental health champions and a monthly ‘run and talk’ session where people run at a slower pace and chat. “We also hold fundraising and drop-off sessions to raise money and donations for a local foodbank in Newcastle," says David. And the club is growing. ‘When I joined five years ago, training sessions were often just 15 people or so; now we usually have more than 50 runners on club nights.” jesmondjoggers.co.uk Whether beginner or elite, everybody trains together on club nights at this friendly Newcastle upon Tyne running group We hang out with Why do you run? It’s fun, it’s sociable, it feels good and it gets me out and about. I enjoyed running during lockdown because it helped me explore my local area in Cambridge. I did the Great Bristol 10K recently, and it was a lovely way to see the city in a way I wouldn’t do normally. How do you train? I do a parkrun most weeks and aim to volunteer once a month too. I also do a kettlebells class a couple of times a week and run with a work running club, which is fantastic as my workplace HQ is on a nature reserve. I also enjoy belly and ballet dancing, kickboxing, drawing and knitting. I’m not sure how much the latter two help with running though! Are you training for anything? I’m currently thinking about autumn half marathons. Caroline Mead Caroline, 44, is a massage therapist from Cambridge
o you ever think back to the time you fi rst decided to go for a run? What was the motivation behind it? ff ere are so many diffl erent reasons why we decide to start running, or run more regularly, but whatever it is, there’s offi en a very specifi c motivating factor. ff e wonderful thing about running is that it leads to all sorts of opportunities you may not have considered when you started out. Perhaps you’re training for your fi rst marathon when you never thought you’d get past 5K, maybe you love a hill sprint these days affi er sticking to the canal path for years… Or maybe you now think of running as part of your social life when you thought you’d always go alone. In fact, running is one of the most social sports there is, and there are lots of benefi ts to be had beyond the chat. Joining a club or being part of a run group keeps you accountable and can be a very strong motivating factor for lacing up your trainers. ff ere are a ton of running groups out there, whether you fancy getting faster, going longer or just want a bit of a company on your runs. And drilling down even further, women-only run groups are now on the rise too. A single-sex group can help some women feel stronger, safer, more confi dent and more encouraged to get out and run when they can. From casual meet-ups to full-blown adventure weekends, women across the UK are joining together to run. Let’s dive in and fi nd out more. Part of the clan ff ere are plenty of running groups across the country, for both road running and trail running, but how do you fi nd out about them and 32 || Women’s Running || MAY 2023 Whether you’re looking to join a weekly run group, thrash out some sprints at the track or take part in an epic adventure, doing it in a women-only group can be more supportive, safe, fun and rewarding Words: Emma Harrison
|| Sofi barriers women face when thinking about trail running include navigation, what kit to take, where to pee and worries about ability, ff tness and safety||
womensrunning.co.uk MAY 2023 || Women’s Running || 35 Run together || feature which ones are right for you? It can be nervewracking not knowing what sort of running the group will be doing, and whether you will fi t in. And of course, a weekday running club is quite diff erent to a group that takes you off on bigger adventures or off ers something in the way of sporadic escape and sanctuary. We’ve gathered together a few examples of both; women-only groups that off er a readymade community of friendly runners, and organisations that promise to whisk you off on an adventure this summer. How do you fancy escaping everyday life for a couple of days in the great outdoors surrounded by a bunch of brilliant women? From regular meet-ups to one-off adventures, these are some of the best women’s groups out there. Running groups we l♥ve GIRLS ON HILLS ffl is wonderful group is all about empowering women with the skills and confi dence to be self-reliant on the trails, particularly those with a lot of elevation! Girls on Hills well and truly ffi ies the ffi ag for women as off -road runners. ffl e group off ers guided runs and skill courses, and members believe that the all-female setup gives women a whole lot of independence up on the hills. As you may know, running on the trails is quite diff erent to road running, and this can mean barriers to entry for some women. Keri Wallace, one of the Girls on Hills leaders, says that the ‘sofl barriers’ women face when thinking about trail running include navigation, what kit to take, where to pee and worries about ability, fi tness and safety. Girls on Hills wants to banish such worries and ensure that women are given the same opportunities as men. Currently, the start lines of road races can be pretty equal in terms of the number of men and women taking part, but when it comes to trail and mountain races, it’s a diff erent matter. ffl is group is on a mission to change that so if you fancy an adventure in the hills, Girls on Hills could be one for you! Most of the Girls on Hills guided runs and courses take place in the north of Scotland, with a few in Snowdonia and the Lake District, so keep your eyes peeled for dates. Courses include trail running, skyrunning, hill walking, navigation and even camping in bothys. girlsonhills.com WOMEN ON THE RUN With a simple mission of wanting to get more women out running, Women on the Run is a UK organisation which is funded by England Athletics with courses run by qualifi ed leaders. Women on the Run welcomes runners of all abilities, so even if you’ve never run before, you’re made to feel part of the pack. Women on the Run is all about making sure women feel safe, supported and have fun. Christine Acklam, chair of the group, urges women to become running leaders and set up more clubs, with information given on the website on how to do so. Christine has seen the groups grow, and she passionately believes that running in a group makes it feel easier, and helps you stay committed. ffl e website off ers advice about footwear and kit so that no one turns up feeling unprepared and the leaders organise all sorts of runs, adventures and socials, which are designed to be inclusive for all. Currently, the groups run in Exeter, Exmouth, Honiton, Torquay, Preston and MAY 2023 || Women’s Running || 35 Girls on Hills organise all sorts of courses for women in the wild Join a Women on the Run franchise group or set up your own in your local area
Kendal. If you’d like to set up your own Women on the Run running group, this lovely bunch will help you train up and get started. womenontherun.co.uk BLACK GIRLS DO RUN UK fi is wonderful running community is all about encouraging black women to run and increasing representation of black and mixed-race women on race start lines, trails and roads. fi e founder of the group, Tasha fi ompson, who has now been running for 24 years, has a vision to make sure all black women feel they can be a ‘runner’. It’s important that more black women feel able to run regularly, as they are massively underrepresented in running communities. When asking why the group works, Tasha simply says: “We get each other”. Feeling part of something, and having a sense of belonging, is really important, as is shared experience. Women can sometimes start their running journeys at the gym or on treadmills, and running outside can feel like huge leap to make. Tasha says that one of the major highlights of joining a group like Black Girls Do Run UK is the healthy run culture around nobody being leff behind. Her groups involve loop-back running which makes sure that all runners in the group, no matter what their ability, enjoy their training without pressure. Tasha also explains how the language of race culture needs to change. Questions about the time you took to run a race can make you feel anxious about taking part in the ffl rst place. If you compete in a race, that’s enough reason to celebrate, she says. Timings don’t have to matter if you don’t want them to! fi e thing we love most about Black Girls Do Run UK is that they are their own biggest cheerleaders. fi e group also organises lots of socials, from parkruns to brunches and even heading to Ascot. fi ose that train together tend to stick together, they say, and we like that. blackgirlsdorun.co.uk HIGHLAND HILL RUNNERS: TARTAN LADIES fi e Highland Hill Runners is a unisex group that trains in Inverness, Scotland, with a variety of sessions on offi er for all levels and abilities. fi e group enters races regularly together – for which they all wear special tartan club vests – and there’s also a women-speciffl c branch which was created to meet the diffi erent needs of its female members. Since its inception, the Tartan Ladies group has taken part in some great challenges. One example is the Cumulative Challenge where they attempted to run the length of the North Coast 500 (500 miles, unsurprisingly) to raise money for charity. fi is encouraged endurance training for all those involved, but with a lovely fun atmosphere, and, by doing it cumulatively, the group could put in as much or as little training as they wanted. feature || Run together 36 || Women’s Running || MAY 2023 womensrunning.co.uk Black Girls Do Run UK celebrates every runner
|| Groups include loop-back running which makes sure that all runners in the group, no matter their ability, enjoy training without pressure||
feature || Run together Another challenge was the Girls Just Wanna Half Run (and we are huge fans of excruciating puns, so we thoroughly applaud this one). fi is was set up to encourage members to complete a half marathon distance together every month post lockdown. Members said it was a great motivator and made it much easier to get back into running, and that it was thoroughly enjoyable running together again. fi e Tartan Ladies also puts on adventure weekends frequently; they live for the trails and the hills but, quite frankly, having a great time seems to come before anything else. highlandhillrunners.org.uk Are you sold? fi ere are so many inspirational stories of women runners online and tales of epic group adventures. fi ere are lots of great ambassadors in the world of running to motivate you too, so follow Nicky Spinks, Jasmin Paris, Susie Chan and Sabrina Pace-Humphreys to get your adventure juices ff owing. Don’t forget that a simple Google search should uncover running clubs in your area – and then it’s just up to you to type in your details and press Send. While you should be able to ffl nd a group to run with on a weekly basis, do remember that your running needn’t be limited to your weekly training: if you’re looking to escape for a weekend (or longer) to explore a new landscape in the company of like-minded women, then there are plenty of options to choose from. fi e UK is a running adventure playground, and happily it’s now even easier for us to explore, thanks to supportive and inclusive groups aimed squarely at us. As a small aside, if you can’t ffl nd exactly what you’re looking for, how about setting up an adventure group of your own? From entering races together, to going on navigation courses or booking whole weekends that revolve around running routes, it’s a brilliant way to create adventures and memories together. 38 || Women’s Running || MAY 2023 womensrunning.co.uk Achievement B eing part of a team often makes you want to work harder and achieve more. Meeting new people with differing abilities can make for a strong, supportive team but you may fi nd smaller groups less intimidating to start with. Looking out for one another and meeting up before races can bring a lovely sense of community to your running. Why should I join? 10 reasons why joining a group can boost your happiness in ways you’d never expect! The Tartan Ladies club from Inverness organises regular adventure weekends Motivation j oining a group can motivate you to continue to run because someone else is there waiting for you to turn up. Training together can also push you to sign up for organised days out or races because others are doing the same.
Less pressure A s part of women’s-only groups, you may feel you can be more open and honest about how you feel when running. As a generalisation, women don’t tend to want to let people down so may push themselves when their body doesn’t want to be pushed. In women’s groups, there is an emotional parity and an understanding group dynamic. MAY 2023 || Women’s Running || 39 Self belief P ersonal growth is really important, and sometimes we do need an extra push. Being part of a group with like-minded people who understand our physical and mental issues can give us the encouragement we may struggle to fi nd otherwise, and competence boosts often come with an increase in confi dence. Start believing you CAN do it and you probably WILL. To push yourself D o you often dream about mountain marathons, night running, something a bit wild? You might do things you’d never believed you’d even attempt with a little encouragement from others, and pushing yourself out of your comfort zone can be healthy sometimes. To meet new people J oining a group is a great way to meet new people. Communicating with like-minded individuals is good for the soul, while having a connection and sharing experiences can bring people together in powerful ways. To create memories R unning with others is a great way to gain new perspectives – on life, the universe and everything. Those memories will last a lifetime too. To LEARN new routes Y ou may run in places you never knew existed. Mixing your routes up is a great way to keep your running interesting and add to your personal route directory. Relatable people N o matter how well you do in either training or racing, having someone to relate to by your side is extremely benefi cial. To LEARN new routes ou may run in places you never knew existed. Mixing your routes up is To adventure freely! W orried about having nature pees? Having a bit of a wardrobe malfunction? Fear not, you can adventure freely in women’s groups – no one cares if you’ve put your pants on the wrong way round, it’s all part of your running journey!
40 || Women’s Running || MAY 2023 womensrunning.co.uk Designer Lydia Oldham is chasing her Boston Qualifying Time in the Under Armour Flow Velociti Elite I FELL WITH IN DISTANCES! advertorial || Under Armour Flow Velociti Elite Find out more about the Flow Velociti Elite at SportsShoes.com
womensrunning.co.uk MAY 2023 || Women’s Running || 41 sorry youy’ve cut this out and everything - inding the joy of running in lockdown, Lydia Oldham has become a talented runner in just a few years, chasing PBs and endorphins in equal measure. Afi er crushing her ff rst 5K, she started looking further aff eld. “I fell in love with going those long distances, and then I found the marathon!” And there was no turning back. ffl is year, Barcelona and London Marathon are on Lydia’s list, along with completing her ff rst 100k. In terms of training, Lydia has been on a learning curve. “I think training is so diffi erent when you’re trying to get into that marathon pace. “My marathon PB at the beginning of the year was 3:31. My goal is to be able to get to Boston in my age group, and this year it’s 3:25, so if I do that I’d be really happy. I’ve just run a new PB of 3:28 in Barcelona, so I’m getting closer to my goal time!” Lydia has really hit her stride with the distance, as she explains: “I love being able to train those long distances. I’ve never been a fan of speed – I like to be able to sort of go through my thoughts, not have to constantly think about time.” As is the case for so many of us, despite hitting those impressive times, the joy Lydia has discovered is the social aspect of running. “I enjoy chatting on long runs. Being able to meet up with people while marathon training is just so amazing and that’s why I fell in love with the distance.” Equally, she’s just at home churning out the miles on her own. “Running for me is sort of meditation. I love being able to go through thoughts of the day.” Training boost Lydia’s training has been given a boost with the addition of the Under Armour Flow Velociti Elite, and she explains that she’s loved wearing them for sprint sessions and long runs. “I think the key with any shoe is you don’t want to feel that you’re wearing it!” With the Flow Velociti Elite, Lydia thinks Under Armour have cracked it. “ffl ey’re so light and so springy… On fast runs I’m really propelled, but then on long runs, I feel so cushioned. ffl e Flow Elites helped me PB in Barcelona and I’m excited to wear them for my upcoming runs because I feel protected and really fast!” To ff nd a shoe that’s equally at home in training as on race day is a rare thing, and Lydia is already feeling the beneff t. We suspect we won’t see her for dust on marathon day! MY MARATHON ESSENTIALS ffl e kit that Lydia will be wearing from training to race day V Under Armour Flow Velociti Elite / £224.99 The Flow Velociti Elite is a game changer. The durable, grippy all-in-one cushioning and sole underfoot gives you a light, close to the ground feeling. A full-length carbon fi bre plate helps turnover your strides faster, and it’s strategically built to be minimalistic, breathable and fl exible. They’re made for PBs! Under Armour Infi nity Crossover High Support Bra / RRP £59.99 NOW £47.99 This beautiful moulded bra is specifi cally tailored for high impact sports, and provides the ultimate support, comfort and coverage. UA’s specialist HeatGear technologies help to cool you down and wick away sweat, too. Under Armour Rush Cicada Singlet / £61.99 As smart as it is stylish, this insanely lightweight running vest is equipped with UA RUSH: an infrared technology that refl ects your body’s energy to help you work harder and recover faster. Under Armour Lighter Than Air Short / £57.99 These shorts are all about speed. The light knit fabric as a unique yarn construction for enhanced durability. Plus they have a built-in brief, a soft waistband, and a side split hem for full range of motion. F Lydia has got a boost in her training in the shape of the Flow Velociti Elite
#ForestRunner
womensrunning.co.uk MAY 2023 || Women’s Running || 43 How to start trail running Your fi rst trail 10K training plan || How I train
You’ve heard about all the benefi ts of running off -road, and it seems so appealing when you see the pictures of women running up hills, but the idea of choosing footpath over pavement can also be a bit scary. Don’t worry, we’ve got you covered Words: Anna Harding BEGINNERS’ GUIDE TO ith the weather getting better and summer just around the corner, there’s no better time to get started with trail running. If you’re already a runner who enjoys heading out in the fresh air for your regular hit of endorphins and dopamine, but you haven’t taken your love of the hobby off - road and into nature, here’s everything you need to know to get started. ffl is article comes with a warning though: once you try trail running, it’s likely you won’t want to go back to the roads! The terrain What counts as trail running? According to the book, fi e Ultimate Guide to Trail Running, a trail requires three of the following four qualities: 1) unpaved 2) natural obstacles 3) signifi cant elevation gain/loss 4) scenery ffl e main thing to remember here is that trail running doesn’t have to be limited to the wild and rocky mountains you offi en see in YouTube documentaries or magazine spreads about global ultrarunning races like the Ultra-Trail du Mont Blanc. You may have a local parkrun that is run partly or entirely off -pavement and on a school fi eld or through woodland. ffl at’s trail running. It could be that you live near a beach and have thought about or already run on the sand. ffl at’s also trail running. Realistically, anything that isn’t a pavement or road is classed as trail running. 44 || Women’s Running || MAY 2023 womensrunning.co.uk
Happiness quotas go sky high when it comes to trail running. All the joys of road running plus views like this! MAY 2023 || Women’s Running || 45 Running skills || coach
46 || Women’s Running || MAY 2023 How to plot a route If you’re inspired to give trail running a try, how do you decide where to go? Firstly, it’s unlikely that you’ll need to look very far. Even those of us living in cities or bigger towns are never that far from nature. Your local running club will almost certainly know the best ofi -road routes, or you can use an app like Strava or Garmin Connect to ff nd the most popular running routes in particular areas. Try doing a Google Maps search to identify the green spaces then check out the app routes. You can also use a detailed trail map like OS Maps, and don’t forget that hiking, walking and mountain bike routes can double up as a place to trail run. ffl ey’re usually loops that are well signposted and are offi en listed with total distance and terrain difl culty to give you a good starting point. Alternatively, just start in your local park, venture ofi the tarmac and try some at, wide gravel or woodland trails to get a feel for it. As previously mentioned, it’s worth being aware that if you’re going somewhere quite remote, there may not always be GPS signal available. ffl at’s why we’d recommend being equipped with a paper map and compass – and the knowledge to use them. Always tell someone where you’re going and give a rough estimate of how long you’re going to be out. Sharing your location via WhatsApp or a safety tool like Strava Beacon is useful too, although that won’t work if you don’t have signal. THE KIT To get started with trail running, you won’t need to buy much specifi c kit as, for the most part, your normal running gear will do fi ne. At fi rst, the main diff erence is going to be the shoes you wear Trail shoes For trails that are muddy and slippery, shoes with good grip can be the difference between having a great time and a horrible time. Trail shoes have lugs on the bottom of them, which are spaced out in a pattern depending on how grippy the shoe is. They come in varying depths too, which are measured in millimetres. The deeper the lugs, the better traction the shoe will give you on muddy surfaces. If the lugs are shorter and more closely packed together, they’ll be better suited to more hard-packed dry trails to give you more stability. Some trail shoes have built-in protection to save you stubbing your toes on tree roots or rocks, and suit those runners who want to tackle more rugged terrain. Rock plates protect your forefoot from sharp rocks poking through, and toe guards will give you protection on the upper part of your foot. You will also fi nd trail shoes that have different levels of waterproofi ng. In most cases and on most surfaces, you shouldn’t really need to have waterproof shoes, though. It’s only in really extreme conditions that they become useful, keeping your feet drier and also warmer for longer. The material used in most waterproof trail shoes is called Gore-Tex. It’s a breathable fabric membrane which mostly stops water getting in, but also allows water vapour to get back out. Not all trail shoes will come with all of these elements, so when you’re choosing which shoes you need, keep in mind the type of terrain you’ll be running on regularly and the weather in your area.
Running skills || coach womensrunning.co.uk MAY 2023 || Women’s Running || 47 Running poles Really hilly runs, and those that are quite long, are often made easier with running poles. They can be an expensive addition to your trail running armoury, as the majority of them are made of lightweight carbon, which isn’t cheap. However, poles are defi nitely an investment for runners who are targeting ultra marathons on hilly and rugged terrain. Our advice is to look out for poles that are both easy to carry and collapsible. The traditional fell running community may refer to running poles as ‘cheat sticks’, but in reality, they are a really useful bit of kit to give you that extra helping hand (or leg) up on steep inclines and even some added support on descents. Most running packs have dedicated straps or loops to stow the poles out of the way. If yours doesn’t, you can also buy a quiver, which is a bit like the holder that Robin Hood would use to store his arrows away. Running pack Another item to consider adding to your running gear if you’re thinking about getting into trail running is a running pack. This can come in handy for carrying water, snacks and additional layers, especially if you’re going out for long days on the trails. There are so many options out there to choose from that it can be a little overwhelming. The best way to pick what works for you is to try a few on before buying. That way you can see how they fi t, check where the pockets are and if they will stow the items you want to take. You also need to decide whether you want to carry your water in soft fl asks on the front of the pack, or if you prefer to have a reservoir in the back with a tube that is easily reached over your shoulder. Head torch On the topic of safety, it’s a good idea to take a head torch out with you on trail runs. Much better to have one with you, rather than get caught out in the middle of nowhere after the sun has set because your run has taken longer than you planned. The brightness of the head torch will affect its battery life and weight. Brightness is measured in ‘lumens’ and the higher the number of lumens, the brighter the light is. Lumen ratings can be as low as 50 and go as high as over 1,000 but if you go for somewhere between 200 and 300, it should be suffi cient. First aid kit It’s a really good idea to take a basic fi rst aid kit out with you on a trail run, especially if you’re planning on running somewhere remote. If you happen to have a trip or a fall, or perhaps your shoes start to rub and cause a blister, having the basics such as plasters, antiseptic wipes and even something like a foil blanket could be really useful. If you’re somewhere hard to reach and have a fall, it might take a while to be rescued, so the foil blanket will keep you warm until help arrives. There are companies out there who sell specifi c trail running fi rst aid kits that contain all the bits you might need without having to take loads of extra stuff with you. It might sound a bit scary to talk about fi rst aid supplies, and hopefully you’ll never need to use them, but it’s better to be prepared for the worst than get caught out. You’ll fi nd that most races will have a list of mandatory kit that you must carry with you for the duration of the race and the list will usually contain a fi rst aid kit, so if you have to have it for the race, you might as well practise carrying it on your regular runs too. This may sound like a lot of stuff to take with you but not all of it will be necessary, depending on the type of run you’re going on, where it is and how long you intend to be out for. Extra battery pack Finally, running out of phone battery can be another limiting factor to both your navigational needs and your safety. It’s wise to have a back-up phone-charging power bank with you for emergency use. Paper map and compass Depending on where your trails are, you might fi nd some there are some GPS signal blackspots. A compass and paper map will help you avoid getting lost if you don’t have signal on your phone to follow your route. Knowing how to use the compass is vital to be able to get yourself back on track but if you’re not confi dent using a compass and map, don’t worry, there are several well-organised masterclasses and activity weekends that you can fi nd in the likes of the Lake District, Peak District and Scotland, where experts will teach you the skills you need. Girls On Hills are an organisation that offers professional guided runs and navigational training in the Glencoe area of the Scottish Highlands and we’ve featured them in our article on group running on page 32.
48 || Women’s Running || MAY 2023 womensrunning.co.uk What3words is a really useful app when out on the trails. It has divided the world into three-metre squares and given each one a unique identifier made up of three words. What3words locations are recognised and accepted by over 80% of UK emergency services and it’s also used by some services in other countries, but it’s not quite as widespread outside of the UK. If you don’t have phone signal, the app still functions; you can view the location of any what3words address you enter and even navigate to it using compass mode. To share a what3words address over the phone or in a text message, you do need phone signal though. Skills and technique ffere are a few skills and changes to your running technique that are worth bearing in mind when it comes to striking out on the trails. Uneven terrain underfoot can wreak havoc on your feet and ankles. Trails are usually rougher, with some rocks, roots or other obstacles, which means you naturally improve your core strength, balance and proprioception and, in particular, the way your ankles and feet deal with the twists and bumps. Proprioception is your awareness of your body’s movements and plays a key role in trail running. Because of the sometimes uneven and unstable terrain, your body is constantly trying to keep balance. Proprioception, also referred to as kinesthesia, is your body’s ability to sense movement, action and location. Improved proprioception can help to strengthen your joints and improve your reaction speed. And all this can be done, just by heading out on the trails. Trail running definitely requires a lot of attention because there isn’t always a clear path for your feet. ffis challenge can be great for your body, improving ankle strength, fflexibility, balance and it’s great for your core. But remember, uneven terrain can be difficult, so keep an eye on the ground to watch out for tree roots, holes or other trip hazards. Running on trails tends to mean there are hills involved. Uphill resistance can help with glute strength, power and speed, and going back downhill is great for building quad strength as they act as your brakes. On the fflip side, trail running can also be a great recovery tool. Running on a sofl surface like grass means there’s reduced impact compared to running on tarmac. You’ll probably find that your natural pace is slightly slower on the trails because of the additional hazards and hills, which means that they are a great place to plan your recovery runs. It’s a good idea to practise a shorter stride length, to help with balance. ||Uphill resistance can help with glute strength, power and speed, and going back downhill is great for building strength in your quads as they act as your brakes||
womensrunning.co.uk MAY 2023 || Women’s Running || 49 Increase your cadence to compensate for shorter strides and stay light on your feet which will help you adapt to uneven surfaces and minimise injury risk. Avoid leaning forwards when running uphill as it will restrict your breathing. Instead, try to stay upright and take shorter strides. Most trail and fell runners will walk up the hills, especially if they’re tackling a really long distance. fi is is, of course, absolutely ff ne and a very sensible approach. Walking is an integral part of trail running and offl en, it’s more effi cient to walk fast on steep parts than it is to run. Your heart rate will recover and you’ll save energy. When it comes to pacing, leave your ego at home. You’ll move much more slowly on trails than on the roads, so don’t be a slave to your GPS watch, just take it more slowly and give yourself a chance. Because you’ll be moving more slowly on average, it’s a good idea to run for time, rather than distance. For example, head out for a 60-minute run rather than having a strict pace or distance target. And remember that, even though there are some pretty extreme trails out there, you can get just as much enjoyment out of fl at trails. In fact, sometimes it’s important to remember to use fl atter runs as recovery runs. You can’t ask your body to hit the hills day affl er day without paying the price. When running downhill, try not to lean back as this can lead to overstriding. Use your arms for balance, as wide arms help compensate for the uneven surface. Looking slightly ahead gives you time to react to the obstacles. Trail races Once you’re hooked on the sheer joy of being out on the trails, you might want to consider the types of races that are available to test out your new-found love of trail running. More offl en than not, you’ll ff nd that trail races have a smaller number of participants than road races. fi ere are so many di erent types of race and loads of di erent distances to choose from too, which aren’t always the traditional 5K, 10K, half marathon and marathon distances. In fact, if you sign up to a trail half marathon, be prepared to run anything from 19K to 25K! It’s much more diffi cult to accurately measure a trail race route than it is on the roads. If you’re a member of a running club, it might be part of a cross country league. Cross country is a great way to enjoy running o -road with your run club mates supporting you, and club ff xtures tend to take place over the winter, culminating with a national event in March. fi e English National Cross Country Championships sees women race over a distance of 8K and men 15K (the debate over making the distance equal is one for another article). fi ese events are usually big occasions with club vests and colours on display. At the other end of the scale, there are multi-day ultra marathon events that are run in mountains, along rugged coastlines or through national parks. It just goes to show, there really is a trail race for everyone. fi e sport of trail running has seen huge growth over the last few years. According to Run Repeat’s 2022 State Of Trail Running report, in collaboration with World Athletics, in the past 20 years, trail running has grown by 2,394%. fi at’s a lot of percent! Even just using the most recent 2022 data, they found that trail running has grown by a whopping 231% in the past 10 years, and there’s no sign of the growth slowing. Running skills || coach Leaping for joy! As much as this looks fun, you’ll often fi nd that your stride shortens when trail running, to help you maintain balance
50 || Women’s Running Women’s Running || MAY 2023 MAY 2023 womensrunning.co.uk || Running hills really does get easier with practice, and the even better news is that training on hills makes you a stronger, more powerful runner, which will make you even faster on the fiat||