womensrunning.co.uk MAY 2023 || Women’s Running || 51 THE BEGINNER TRAIL RACEPLAN Despite what you might think, trail running doesn’t have a minimum entry requirement in terms of distance or gradient. What this means is, you don’t have to be taking on UTMB to call yourself a trail runner; all you need to do is take some running ofi -road. ff e summer months are a great time to start introducing trail running to your training. ff e ground is generally drier at this time, meaning trails are more accessible. And more hours of daylight mean you’ll have more freedom to run with conffl dence without a head torch; affi er all, there are no streetlights on the trail. For those new to trail running, the main focus is going to be on getting comfortable with the terrain. Like anything in running, you only get better at things by preparing and practising. If you usually stick to pavements and roads for your runs, just adding a few miles of running on the grass round your local park for a start can help make a difi erence. ff en you can add in some hills as your conffl dence grows. When running on trails, your pace isn’t going to be the same as it would be on the road so you should expect to be slower. Forget what your splits usually are, and instead slow down and concentrate on the distance and not falling over. Running with all your senses Proprioception can be considered your sixth sense. It’s the way your body perceives its place in relation to the world around it. Not sure what I mean? ff ink about where you look when you’re running. You’re hopefully looking ahead and not down at your feet, and yet they manage to ffl nd the ground at just the right moment and angle to keep you running forwards and not tripping over. ff is happens because your brain and body have ffl gured out where your feet are in relation to the ground without you having to consciously monitor the situation too intently. When you run on the trails, keeping upright and avoiding falling in a hole or tripping over a rock is more difl cult and requires a higher level of proprioception. You can improve your proprioception with simple exercises such as balancing on one leg with your eyes closed. Once that gets easy, try writing the alphabet in the air with one foot while your eyes are closed and then progress to hopping with your eyes closed. Make friends with the hills You’re more likely to ffl nd yourself running up and down hills as a trail runner. Embracing hills instead of avoiding them means you’ll have the opportunity for many more adventures. ff e terrain might be more challenging, but running hills 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 at. We’ve included hill sessions in your training plan and, believe us, you’ll thank us for that in a few months’ time. Trail running shoes For light trail running, you don’t need to invest in a pair of trail running shoes. Your regular road shoes will be able to cope with light trails as long as they’re not too wet and muddy. If you do buy some trail shoes, here are a few features to look for (more of this on p43): • Lugs. ff e grippy bits on the outsole of the shoe. ff ey come in various depths depending on how technical or muddy your route will be. • Rock plate. A piece of ffl rm carbon ffl bre or plastic that is embedded between the sole and outsole of the shoe to protect your feet from sharp stones. • Toe guards. A tougher piece of material built into the front of the toebox of the shoe to protect your foot from impact. We are mad for the trails! Evenings are longer, temperatures milder and there are so many wildfi owers to spot on route. ff ere’s never been a better time to train for your ffl rst offi -road race… Words and plans by: Laura Fountain Hills in the training plan are a gift from us to you. You’re welcome!
52 || Women’s Running || MAY 2023 womensrunning.co.uk coach || The beginner trail running plan YOUR TRAIL 10K TRAINING PLAN Training plans This plan is for runners who are comfortable doing 5K or 10K races on the roads, but would like to transition to the trails because of the fun (and the challenges) off-road routes bring We love a goal in the diary, and a race will persuade you to practice on the terrain MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY week 1 Rest 15 min easy 5x 1 min uphill (7/10 effort) Walk/jog back down to recover 15 min easy Rest or cross train 30 min run (3/10 effort) Rest Rest or easy parkrun/5K 30 min trail run (3/10 effort) week 2 Rest 10 min easy 3x 4 mins hilly loop (5/10 effort) 2 min recovery 10 min easy Rest or cross train 30 min run (3/10 effort) Rest Rest or easy parkrun/5K 40 min trail run (3/10 effort) week 3 Rest 10 min easy, 5x 2 min 7/10 effort, 2 min easy/jog, 5 min easy Rest or cross train 30 min run with 10 min @ 4/10 effort Rest Rest or easy parkrun/5K 45 min trail run (3/10 effort) week 4 Rest 15 min easy 6x 90 sec uphill (7/10 effort) Walk/jog back down to recover 15 min easy Rest or cross train 35 min run with 3x 5 min @ 5/10 effort, 90 sec recovery Rest Rest or easy parkrun/5K 50 min trail run (3/10 effort) week 5 Rest 10 min easy 3x 5 mins hilly loop (6/10 effort) 3 min recovery 10 min easy Rest or cross train 30 min run with 10 min @ 4/10 effort Rest Rest or easy parkrun/5K 60 min trail run (3/10 effort) week 6 Rest 30 min, easy run (3/10 effort) Rest 30 min, easy run (3/10 effort) Rest Rest 10K trail race I f you’ve never run on trails before, ease in gently. Start by doing one or two of your runs on the trails in week one. If you don’t have easy access to a trail, you can stick to the grassy parts of the park instead. Training paces • 1-3 – Very easy, able to hold a conversation. For some runners, this will only be achieved while walking. • 4-6 – Moderate, still able to talk but breathing is more laboured. • 7-9 – Hard work, diffi cult to talk, breathing heavily. • 10 – Max effort, gasping for breath. • Recovery – the rest period between each period of effort. Keep moving but at an easy jog or walk. • Cross training – anything aerobic that gets your heart rate up, such as swimming, a spin class or gym class, rowing or cycling. Choose your favourite. Your pace will vary greatly depending on ground surface and level of ascent
womensrunning.co.uk MAY 2023 || Women’s Running || 53 YOUR TRAIL HALF MARATHONPLAN This plan is for runners who are comfortable doing 10K or half marathon races on the roads, but would like to experience the thrill of a longer race off road. Remember your flapjack! MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY week 1 Rest 10 min easy 4x 1 min uphill, 3x 90 sec uphill, 4x 10 sec hill sprint. Walk down to recover, 10 min easy 30 min easy run or cross train 40 min with 2x 8 min @ 5/10 effort, 2 min recovery Rest Easy parkrun or 5K 90 min trail run week 2 Rest 15 min easy, 4x 90 sec effort uphill, easy down, 4x 90 sec uphill, easy downhill, 15 min easy jog 30 min easy run or cross train 40 min run with 4x 5 min @ 6/10 effort, 90 sec recovery Rest Easy parkrun or 5K 1hr 40 min trail run week 3 Rest 10 min easy 3x 5 mins hilly loop (6/10 effort) 3 min recovery 10 min easy 30 min easy run or cross train 40 min run Rest Easy parkrun or 5K 1hr 50 min trail run week 4 Rest 15 min easy 5x 2 min uphill (7/10 effort) Walk or jog back down to recover 15 min easy 30 min easy run or cross train 40 min with 2x 10 min @ 5/10 effort, 2 min recovery Rest Easy parkrun or 5K 2 hour trail run week 5 Rest 10 min easy 4x 1 min uphill, 4x 2 min uphill, (7/10 effort) 4x 10 sec hill (9/10 effort) Walk down to recover 10 min easy 30 min easy run or cross train 45 min with 2x 12 min @ 5/10 effort, 2 min recovery Rest Easy parkrun or 5K 60 min trail run week 6 Rest 30 min easy run Rest 30 min easy run Rest Rest Trail half marathon Trail races are often smaller and more intimate than big road races
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womensrunning.co.uk MAY 2023 || Women’s Running || 55 How I train || coach how I train Montana loves running in the Welsh mountains Montana Hull Ultrarunner, Welsh mountaineer and Team Montane ambassador, Montana is happiest on her long runs in Snowdonia About Montana Working in sustainability as an event manager, Montana is a lover of the natural world and its preservation. She can regularly be found running on the trails near her family home in North Wales, where her love of ultrarunning started. Since 2021, Montana has self-organised several ultra-running events as well as competing in the UTS 50. What’s the hardest race you’ve ever done? The Montane Cheviot Goat; it was my first DNF! I know I am capable of the distance and the terrain, but with a chest infection, this brutal race finished me off. The route goes over the Cheviot hills in Northumberland – 52 miles – in winter conditions and, my word, it is boggy. Think of the boggiest bog you can imagine, then make it 10 times worse and that’s what it’s like, for miles and miles across the hills. In one day, the weather goes from rain to sun to snow, and windy to still. Where’s your favourite place to train? Snowdonia. This is my family home too, so it’s a very personal place to me. The mountains are where I feel happiest and free to be myself. I find the terrain both challenging and interesting but I think there’s a bit for everyone; you can run the mountains or run the coastal paths depending on your mood. What has running taught you? Running has taught me how to channel my determination and it’s helped me master my mind. Endurance running is all about the mind; people think it’s about being super fit and all about the physical, but no matter how ‘fit’ you are, running over 30 hilly miles will always hurt. Do you have race-day nutrition all sorted? I have never struggled with on-the-day nutrition or the dreaded running cramps. For me, it’s been more about the lead-up to the day, making sure throughout my training that I’m eating enough and having a well-balanced diet. Running takes up a lot of energy and I think listening to your body is key. What’s your greatest achievement? Running 80 miles in 24hrs. I organised this ultra myself, and it’s the reason I got into running and endurance running. I think I proved to myself that day, that I was capable of so much more than what I’d ever imagined. I honestly can say that this was one of the best 24 hours of my life. It was in aid of two charities that are close to my heart, and I raised £4,000 during that run. Biggest running mistake? Hydration. Get this wrong and it all goes wrong. I have had many training runs where I have neglected my hydration which has led to me feeling utterly rubbish halfway through. I then end up drinking my reserves too fast and feeling sluggish. I have ruined many runs by not pre-planning my hydration. I think this is particularly key if, like me, you sweat a lot. Favourite piece of kit? My Montane Gecko Vest Pack. You cannot do long distance trail runs without a decent pack, and this one is the best. I love the comfy fit and the orientation of the pockets means you can access everything you need easily. Without this piece of kit, I wouldn’t be able to carry all my other favourite pieces of kit! Best advice to share? Run where you love. Keep running fun by running in places you want to explore. Obviously, sometimes you might have to pavement pad in an area that isn’t beautiful but mix it up. Get out into nature and have fun. When running becomes a chore, something is going wrong. And remember, you will never regret going for a run.
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womensrunning.co.uk MAY 2023 || Women’s Running || 57 Shoes || Clothes || Tech How we test Our kit is tested by real runners: passionate women with diverse running experiences, from dedicated marathoners to happy plodders. We wear the clothes, run in the shoes and use the tech on our usual runs to see if they go the distance. We then give each piece of kit our star rating. Prices are RRP and correct at time of printing. POOR Disappointing, low-level performance STANDARD Provided basic levels of performance in function, fi t and style GOOD Solid all-round performance: a good value, reliable piece of kit GREAT Performed above expectations and impressed with function and fi t BEST Brilliant performance from highly technical, stylish kit
kit || New release shoes 58 || Women’s Running || MAY 2023 womensrunning.co.uk ESSENTIAL KIT Putting your next trainers through their paces NEW RELEASE SHOES £150|on-running.com|Tester Esther The fi t Really good. fi e mesh knit upper moulds well to my feet, the heel collar is padded and super comfy, holding my foot in place, and the laces are generous enough for a double knot even if you have high in-step hooves like me. The comfort fi ey’re deff nitely comfy; they’re plush, soffl and glorious in ways you wouldn’t expect from On, but with the rebound you might. How does it compare to previous versions? fi is is technically version 7, but it’s a brand new beast. On has moved away from its ff rmer (albeit beautiful) previous offi erings, and produced a shoe that’s just delicious to run in, no other word for it. And it’s not just a lovely thing to wear either: the upper is 100% recycled, and is dope-dyed, which means 95% less water is used in its manufacture. On the run You still have those On ‘clouds’ in the sole, but now they’ve moved to the middle of the sole, rather than on the outer limits, and the squidge is obvious from the word go. Made from Helion foam, the theory is that the holes in the sole collapse ‘like dominos’ as you run. What does that all mean? fi e immediate feel is one that’s peppier than your average neutral shoe, but with a glorious plush feel that my feet truly enjoyed sinking into. I knocked out mid-week 5Ks and 10Ks with no bother, no rubbing, and every time I put them on, the blissful feeling of comfort was huge, so I’ve recently upweighted them to the long run. fi ey’re squidgy, but you don’t feel like you’re disappearing into memory foam – there’s a feeling of attack and vibrancy that pushes you on with a determination underfoot. Every run has been a joy. Marathon, here we come. Who and what is this shoe for? fi is is a road shoe for neutral runners. fi e PR bumph suggests they’re for up to 10K, and made for speedy sessions, and I agree with that, but the supreme comfort means I’m tempted to go longer than 10K, and I’m certainly happy to run at my ploddy sort of times. Should you buy them? Hell yes. on Cloudsurfer ||There’s a feeling of attack and vibrancy that pushes you on with a determination underfoot. Every run has been a joy || BEST INTEST New Release Shoes
womensrunning.co.uk MAY 2023 || Women’s Running || 59 PUMA Deviate NITRO Elite 2 £175|uk.puma.com|Tester Laura F The fi t The Puma’s Deviate Nitro Elite 2 fi ts true to size. While the upper is one piece and not a stretchy material, I was able to get a good fi t. If you have wider feet, you may fi nd it snug in the toe box. The comfort I was surprised when slipping it on by how comfortable the shoe was. I was expecting the sole to be a lot fi rmer than it is, but size can be deceiving. While the upper fabric is a little stiff on fi rst wear, I found it became comfortable once I got running. There’s a good wedge of padding on the inside of the heel and a little padding on the tongue to add comfort without adding bulk. Who and what they’re for This is a cushioned neutral road shoe for runners looking for a speedier shoe for training and racing up to marathon distances. It has a carbon plate but is less expensive than many other shoes in this category. On the run My fi rst run in these shoes was a few days before a half marathon as a test to see if I was going to race in them. In the end I didn’t, but this test run meant my legs were feeling fresh from the taper and I was surprised by how soft and bouncy the shoes felt from the off. My next run in the shoes was a week later, after the half marathon, and they defi nitely helped my weary legs pick up the pace a bit. But what stood out on this run was the grip, which you wouldn’t expect necessarily. It had been snowing on and off for a couple of days but the PUMAGRIP outsole – a performance rubber compound designed for all-surface traction – stuck to the wet road and paths. I can see these being a great choice for wet races. Should you buy them? Yes! Saucony Guide 16 £130|saucony.com|Tester Alex P The fi t When I fi rst put the shoes on, I made sure to undo the laces so they were as loose as possible. Even having done this, the upper part of the shoe felt incredibly tight on my feet. Despite this, my heel was slipping in and out, indicating to me that the length of the shoe is more than ample, but the top too tight The comfort Unfortunately for me, I did not fi nd these shoes comfortable purely because they were too tight across the top of my feet. However, if you were to buy these shoes and they weren’t too tight for you, I expect the comfort would be unbeatable. The sole is fi rm but very well cushioned and the grip is excellent. Who and what is this shoe for? This is a stability running shoe, specially designed for runners who overpronate. If your ankle rolls in when you run, these shoes will help to keep your ankle stable and prevent this from happening. It’s a road shoe for mid-week miles – a partner for a race shoe perhaps. On the run These Saucony Guide 16 shoes are only 221g, very light for a support shoe, and nearly 100g lighter than the equiavalent support shoes from Asics. And this really shone through for me when I wore them. It felt like a real breath of fresh air to be able to run in stability shoes that didn’t make me feel like I was running through treacle. I was also delighted with the stability, as they kept my ankles completely aligned on every step, and I could really feel the support. Should you buy them? If you have regular or narrow feet, I would defi nitely recommend these shoes. My feet aren’t particularly wide, and I can wear other running shoes without issue, but unfortunately these didn’t work out for me. Salomon Aero Glide £150|salomon.com|Tester Esther The fi t They’re a little narrow across the midfoot, and a little smaller overall than my usual 6.5. Defi nitely worth trying on fi rst to get that fi t right. The comfort Underfoot, the sole is comfortable on fi rst wear – bouncy but fi rm. My reservations are the upper fabric, which bunches slightly towards the toe (a design fault perhaps?) – it’s quite a taut fabric as opposed to a knit, so there isn’t the foot-hug I’ve come to expect with other models. It’s very similar to a waterproof trail shoe, in fact (funny that). There are also issues with the heel collar rubbing my ankle bones, although I’m not sure if that’s my biological geometry (is that a thing?) at fault. Who and what is this shoe for? This is for road runners whose tastes tend towards the maximalist. Rather than a race-day shoe, this is for your everyday miles – great for warmer weather too. On the run There’s no denying that stack, that’s for sure – this is a deep-soled shoe – but I’m not sure that this translates to a plush underfoot feeling. Oddly, it felt stiffer than I would have expected with such a huge shoe. It results in a very comfortable landing however. I wore these for mid-week runs, and where they were most successful was in my easiest recovery running. They didn’t provide much pep for any hard efforts, but it was a relief to sink into the sole the day after a longer run when my feet needed a break. That said, I found the collar around the ankle too high, or perhaps badly positioned, so after 5K that was an issue. Should you buy them? They’re a comfy shoe, with easy miles in mind, and a good choice if you already have a racing partner shoe – and have narrow feet.
60 || Women’s Running || MAY 2023 womensrunning.co.uk kit || New shoes || Tops New Balance Fresh Foam X 880 v12 £140|newbalance.co.uk Tester Esther The fi t Underfoot, these are comfortable, albeit stuff, while the upper hugs gorgeously. Cosy and familiar. The comfort Good, but they take a little getting used to. I train regularly in the 1080, which I like for gym and HIIT, as they’re super soft underfoot, but less so for running as I fi nd them too squishy. These are the antidote to that, so they’re comfortable, the fi t from the upper is similar and there’s a fi rmness underfoot which leads to a better feeling of security. Who and what is this shoe for? If you’re training for distances up to half marathon, and are looking to get round 5-10K mid-week without breaking the sound barrier, these are certainly comfortable and springy enough to get you round. On the run I had initial reservations – that fi rmness I fi rst felt made them feel clunky, with not as much fl ex and adaptability I’d like, especially in a shoe that’s made for longer mileage. However, once out on a run, I quickly got into my stride, and found them comfy, and peppy with a bit of rebound. As I suspected, I felt more secure and locked-in than I do in the 1080s, but this was only up to about the 10K mark. Any more than that, and they began to feel heavy, and I started missing some extra cushion and energy return. Should you buy them? Try them alongside something like the Brooks Ghost and see what feels best underfoot. They’re certainly worth a second look, and they come in decent colourways too. asics Gel-Trabuco 11 £145|asics.com|Tester Lucy The fi t It’s a really roomy fi t. This suited me as I like to have plenty of space in the toe box, but if you have narrow feet, you might fi nd them too spacious. There’s a loop on the heels which is useful for pulling the shoes on, and the laces grip well. The comfort The collar is cushioned and the tongue is the plumpest I have ever seen. The combination means it doesn’t feel hard around the ankle. Adidas says they have added 2mm to the stack height, so this might be a noticeable difference for those who have run in them before. Who and what is this shoe for? Trail runners who want a comfy training shoe for long distance runs over technical terrain. They seem particularly suited to rocky, rugged routes – they’ve even designed the lugs to look like contour lines. At 265g, I found they were too heavy for speedwork, so I wouldn’t recommend them for grass sessions or going for a PB. On the run I took these for a spin on muddy forest paths, wet grass and stony trails. The lugs handled all these terrains well, and I felt confi dent I wouldn’t slip on downhill sections. The high stack height meant my feet stayed dry despite splashing through a few puddles. I liked the thick FF BLAST cushioning underfoot. Combined with the excellent rock plate, I didn’t feel any discomfort when on rocky terrain. Should you buy them? Yes, if you want a roomy, comfy shoe for muddy and rugged trails – but not if you prefer a narrow fi t. lululemon Blissfeel 2 £138|lululemon.co.uk|Tester Esther The fi t For context I’m technically a UK5.5. For most running shoes, I take a UK6.5, but for these I was sent a UK7.5. So, a full two sizes bigger than my normal shoes and these fi t… fi ne. Even two sizes bigger, I could feel they were a little snug around the midfoot, although my high arches have been well documented so do with that information what you will. The comfort Good, as long as you go two sizes up! They’re a nice fi t heel to toe, but it doesn’t feel as though much has been done to the heel collar, which still comes up high, or the feel underfoot, which is fi rmer than you might want for everyday miles – good for faster 5Ks rather than as a recovery run shoe. Who is this shoe for? This is a neutral shoe with a women-centric fi t, which we applaud, based on a million foot scans. They’re a comfy, everyday shoe for mid-week miles. On the run I was able to run my midweek 5Ks in them happily enough. But while they excited me in terms of how gorgeous they looked, they didn’t beg me to go on a long run – their happy place is the lower end of the scale, and for that I found them comfortable and reactive, but just not as energetic as I would like. For the gym, and for treadmill miles, they’re spot on. Should you buy them? I really wanted to love these. But for my feet, there are other shoes out there that I’ve found more comfortable from day one. Saucony Xodus Ultra 2 £145|saucony.com|Tester Tina The fi t The upper holds my foot perfectly which I really like. It’s not too roomy so the foot stays secure. The tongue is a standout feature; it’s stretchy, so once you lace up you can pull it up to get a comfortable and snug fi t across the top of the foot. The comfort The heel tab sits at just the right level and there’s lots of thick padding around the back of the heel. The collar is also really soft. These are aimed at ultra-trail runners, and they certainly provide all the comfort you need for long miles on the trails. Who and what is this shoe for? They suit runners with narrow feet (like me!) as they aren’t bulky or roomy in the upper. They probably offer too much grip for dry trails, so if you prefer mud, contouring and going off path, these will ensure you feel confi dent. They will defi nitely look after you over longer distance training runs and races. On the run The protection around the toes is solid and the fi t worked well for me, but I think for people with wider feet the tapering of the toe box might cause hotspots on the run. The PWRRUNPB midsole felt great on the trails: not soft and squidgy, but not overly fi rm either, the best of both worlds. I tested the grip mostly on faster threshold runs incorporating short muddy uphill sections, and felt the lugs worked as hard as I wanted them to without holding on to the mud. They’re more stylish than the Peregrine shoe too. Should you buy them? I would highly recommend these.
womensrunning.co.uk Zips, drawstrings, hoods or high necks. Whatever you prefer, there’s a top out there for you ESSENTIAL TOPS Keela Merino Top £59.95|8-22|keelaoutdoors.com Tester Alice I fi rst wore this for a short run on a chilly, slightly damp evening and it performed well. The fi t was on the generous side, which I liked, and it came right down over my hips and tummy so was great with just a sports bra underneath. It felt a bit like a jumper which I wouldn’t usually wear running and I was sceptical about the materials compared to my usual sportswear. However, it kept my temperature constant and seemed to wick sweat away well. I liked the zip at the neck which makes it more versatile and useful when it comes to varying seasons. Otherwise, it would also layer well under or over another top. Natal Active Nursing Hoodie £55|XS-3XL|natalactive.com Tester Georgina I love this Natal Active jumper. It has really easy breastfeeding access, via long zips that go up both sides from the pouch pocket to the armpit. It’s also beautifully soft and cosy with its inner fl eecy lining, long sleeves and cosy thumbholes. The cut is lovely and long, making it fantastic for all stages of bumphood and beyond. It is fab to throw on post-run and feels very luxurious for the price. Don’t just take my word for it; this hoodie is multi award-winning, and has picked up gongs from lots of motherand-baby organisations. MAY 2023 || Women’s Running || 61 ArI AT Breathe ¼ Zip Baselayer £70|XS-XXL|ariat.com|Tester Tina I really like this top! Its cut and fi t, especially across my shoulders, is spot on. The fabric is quite thin and light, so not for cold weather, but perfect for warm spring runs with its clever ability to move moisture away from your skin without becoming damp. It’s also not your normal boring design; the arms, shoulders and back have perforated panels and a geometric patterned detailing, which is unusual for most baselayers. This stylish top feels feminine and comes in three colours. The zipped collar is soft and the top is also odour resistant – always a bonus! Only small drawback is that price which is a bit top-heavy. BEST INTEST TOPS Tog 24 Dunn Long Sleeve Tech Top £45|8-18|tog24.com|Tester Rachel I First tick in my box was the raglan sleeve. I’m a big fan as I fi nd them less restrictive and more aesthetically pleasing. The second thing was the length of the body. It stretches down to the bottom of my… well, bottom, and is just wide enough to feel fi tted but not clingy. I won’t go on with the numbered list but suffi ce to say the funnel neck, drawstrings, thumbholes and the soft thin fabric ticked my remaining boxes. I never run in thick tops – I just get too hot for that – but this thickness is perfect to shove on, pull off and tie round the waist mid-run. Given half a chance, I’d have nabbed this in black, like all my other gear, but the hot pink is good for me. Character-building stuff.
kit || Group test 62 || Women’s Running || MAY 2023 BEST INTEST TEEs It’s ofi cially t-shirt weather! GROUP TEST TEES ECO CHAMPION TEES Flanci T-Shirt £19.99|XXS-XXXXL|fl anciactivewear.co.uk Tester Rachel I What’s that? A classic sweat-wicking running tee that sits smugly under the £20 mark? Not bad, I hear you call! Well, it’s even better than that because this Flanci top also has a refl ective three-star design on the back, which lights you up when you need it. The length and fi t is also good and the curved back hem, for some of us, a welcome cover-up. Elevenate Primo Merino Tee €70|XS-XL|elevenate.com|Tester Rachel I This Merino short sleeve is super quality and comes from a brand that is new to us. It’s a lightweight tee that can stand alone or be layered on colder days. It’s nice and long, keeps its shape due to the mix of polyester and wool and feels comfy on the skin thanks to the fl atlock seams. I tested a nice dark ink colour. Bam Novea Training Top £36|8-16|bambooclothing.co.uk|Tester Holly BAM could make almost anything and I’d want it. It’s remarkable how soft and cosy a top can feel while still wicking sweat well and providing fantastic ventilation. This is made from technical fabric that’s 59% bamboo viscose blended with responsibly sourced wood pulp. It’s so light and breathable, and I hardly notice sweaty patches or embarrassing smells that I’m plagued with post run. It washes well and is a really lovely fi t. 2XU Aero Tee £35|XXS-XL|uk.2xu.com|Tester Geri This 2XU tee is well designed; the feather-light fabric fi ts perfectly and washes and dries well, the sleeves are a good length and the breathable mesh back panel performs well. I also like the subtle refl ective logos that fl ash on the shoulder, sleeves and back for extra visibility. With a true-to-size fi t and six gorgeous colours to choose from, this is a good investment for summer running. Brooks Sprint Free Short Sleeve 2.0 £40|XS-XXL|brooksrunning.com|Tester Esther For me, the combo of light tan, darker tan, cream and pink is a peculiar choice, but I’ve still given this top almost fi ve stars. That’s because the fi t and performance is incredible: I love the exactly-right shape and the length of the sleeves and trunk, and the colourblocking, while not to my taste, is fl attering. The super light fabric is perfect for summer running and it’s also available in white, black and solid pink. BEST VALUE TEEs CraFT Pro Hypervent SS Tee £50|XS-XXL|craftsportswear.co.uk Tester Louise This fresh pink tee is lightweight, soft and comfy. The body mapped mesh panels mean that it stays breathable even in the most extreme heat or exertion and its sweat-wicking material and taped seams prevent chafi ng. I loved its roomier shape and refl ective strips.
womensrunning.co.uk MAY 2023 || Women’s Running || 63 SMALL BUSINESS SPOTLIGHT Under Armour Iso-Chill Laser T-Shirt £53|XS-XL|underarmour.co.uk|Tester Sarah This works! In terms of everything! For fi t, you get soft material which is fi tted but not tight, sleeve length is not too long and the neck is scooped and not restrictive. Add in fl attering shaping on the sides, small ventilation holes and gorgeous colours and you’ve got a cracker. I like wearing this for warmer runs and sweaty gym sessions but I’ll also take it on holiday as it doubles up as activewear. The only negative is the price tag which seems a bit high. Under Armour Rush Seamless Short Sleeve £58|XS-XL|underarmour.co.uk|Tester Holly I fell in love with this top before I even tried it on, as I loved the bright colour. The soft knit fabric feels luxurious and kept me nice and warm, but there’s also mesh so you won’t overheat. It’s a four-way stretch job, which is ideal for me in a close-fi tting run top. I really enjoyed running in this, the only reason I’m docking half a point is that I found the arms a little tight and the length a little short for fl exibility work like yoga and Pilates, and it’s also on the pricey side. Smartwool Merino Short Sleeve Tee £74.99|XS- XL|smartwool.co.uk|Tester Geri This is way too cool to be used as a baselayer. It’s very lightweight and actually fi ts me (petite sizing) which makes it more fl attering than over-sized tops. The Merino wool makes this top soft and really adds to overall comfort, and even without spandex, you still get a tailored fi t. It works for all types of running or hiking and the blend of Merino and recycled nylon provides moisture management, temperature control, odour resistance and durability. Happy Stride Stride and Hide T-Shirt £33.99|XS-XXL|happystride.co.uk Tester Louise A great tee for spring running; I loved the camoufl age pattern which is a welcome change from winter’s black, black, black. Made with 100% polyester, this unisex top is very breathable and moisture wicking and is soft on the skin. It’s suitable for training or big race days when you want to be seen from the crowd. Also, I love the mental health focus from this company; for every t-shirt sold, £1 is donated to a mental health charity. In 2023, it’s CALM. New Balance London Edition Impact Run Tee £48|XS-2XL|sportsshoes.com|Tester Esther This is a well-designed tee: the sleeves are exactly the right length, the trunk hits mid-hip, slightly lower at the back, and the fabric is spot on for hotter, longer running. It’s super light, extremely breathable, and perfect for long runs – especially that marathon you might have in the diary! The only drawback is the price; New Balance provides better value tees than this that look remarkably similar but without the branding. A brilliant performer, nonetheless. ON Performance-T £70|XS-XL|on-running.com|Tester Tina What a lightweight top that you barely feel when running! With a very basic design to minimise any chance of irritation or chafi ng, plus super thin fabric, this On top seems to fl oat on you. If you want to invest in a summer top for long, hot races this is a guaranteed performance winner. The back panel has an even thinner mesh weave to allow sweat to move off the body quickly and there’s plenty of colour choices. The unusual mango option I tested is a refreshingly bright addition to my kit cupboard. The only drawback is that price, which is top-heavy for a tee. Can’t fault the design, though!
64 || Women’s Running || MAY 2023 kit || Leggings || Tops ECO CHAMPION LEGGINGS Craft Adv Essence Run Tights £50|XS-XL|craftsportwear.co.uk Tester Louise These are made out of recycled polyester and elastane, so score well from an environmental perspective, and are soft, smooth and very comfy to run in. I particularly liked the wide waistband and adjustable drawstring for getting the perfect fi t with no sagging. There’s a handy phone and key pocket and nifty zips at the ankles which is great for taking them off after muddy runs. The design and shape give a good silhouette, but the refl ective light pink colour is not so fl attering on me (and could potentially make a person look naked depending on your skin tone, which isn’t ideal) and personally I’d have preferred a darker tone option. Lululemon SenseKnit Composite High-Rise Running Tight 28” £168|0-20|lululemon.co.uk|Tester Esther Wowsers, that price, right? Close one eye over it for a second, though, because – as you’d hope – you get an awfully good pair of leggings with this sort of cash. I mean, these are one of a kind: they’re constructed from several different types of fabric, carefully designed to offer performance benefi ts on different parts of your body. There’s waterproofi ng across the thighs, with more breathable fabric behind the knees, and fi ve (fi ve!) pockets, which means that you don’t need any other storage on most of your runs (you could argue that it saves you the cost of a hydration pack? I’m just trying to help here). I don’t have much of a waist and without a drawstring, I did feel them move down a bit, but not much. A big thumbs up to those ankle zips which make pulling these off so easy. I can’t lie: I love them. They’re a fi ve-star piece of kit at a fi ve-star price. Vuori Daily Jogger £100|XS-XL|vuoriclothing.co.uk Tester Laura M These joggers are incredibly comfy. I liked the fi t, which is somewhere between a legging and a slim jogger, and they are 7/8 length. They have a comfortable high-rise waistband with drawcord, and the moisture-wicking material is lovely and soft against the skin. They feel light and breezy to wear and they are super stretchy, which is great for strength workouts and yoga or even just lounging around! They washed well and dried quickly. I tested them in a nice oregano green, but they come in a few lovely colours. They don’t have pockets, which personally I would have liked, and they are at the higher end of the budget, at £100, although I think I will get lots of wear out of them. New Balance LondonEdition Impact Run Tight £65|XS-2XL|newbalance.co.uk Tester Esther We know by now that I’m a ninja runner, right? But even so, these aren’t an off-putting pair of leggings; the print design is structural and cool (although I didn’t want to wear them with the matching tee – that was just a step too far). The fabric is slightly thicker than some, and felt compressive and comfortable. The really good points here are the storage: you get two drop-in hip pockets, a zipped pocket for keys, and a ‘storage tunnel’ – basically an open-sided pocket at the back. This last one is ace for chucking in used gel packets, or you can even thread an unused jacket through it rather than tying round your waist. I prefer my side pockets to be on the thigh, and I found that my phone rubbed my waist with this positioning. That said, the fi t was ace and they washed brilliantly. You can go out and run in them but if you want, you can just curl up on the sofa and watch telly. We won’t tell on you ESSENTIAL LEGGINGS BEST INTEST LEGGINGS
womensrunning.co.uk MAY 2023 || Women’s Running || 65 Long -distance Make the most of the summer! TEST ESSENTIAL SHORTS Rachel Ifans loves these babies but the capri season is a short one Flanci Koi Capri £36.99 / XXS-XXXXL fl anciactivewear.co.uk Nothing has happened that has dulled my liking for these capris. I still love the fi t, fabric and look of them. And I feel hugged and held in all the right places while running. But, for me, I’ve realised the capri season is a very short one. No sooner had we had that one warm day back in early March when these seemed the perfect pair of pants, than it seemed too hot for them and I was reaching for my proper shorts. I’ll still wear these of course; I like capris for gym sessions and zumba classes and I always wear them loads on holiday, especially in nice prints. The capri window for running, though, remains dangerously short. 2XU Core Compression Short £55|XXS-XXL|uk.2xu.com|Tester Tina For those who like maximum thigh coverage from their running shorts, the 2XU Core Compression Short comes down to just above the knee. The fi t is comfortable and lightweight, and the quality of the material is excellent, meaning it doesn’t nudge up when running. I didn’t fi nd the compressive fi t as full-on as I thought it would be, so sizing down is a good idea. These shorts don’t have the thigh and back pockets we all expect – just an interval key fl ap – and as I never run without my phone, this is a big negative point for me. Smartwool Intraknit Active Lined Shorts £89.99|S-XL|smartwool.co.uk|Tester Laura F A lovely snug waistband that’s secure, but not too tight, keeps these shorts in place on the run. Both the waistband and the tight-fi tting inner shorts are made from Merino for ultimate comfort. In fact, the inner shorts are soft enough to go commando if that’s your thing. They have a hidden pocket on the right leg which is perfect for your phone and there’s a zip pocket on the back of the loose top-layer shorts that’s big enough for some keys and a bank card. I’m a big fan of this design; these are top quality. My Feel Fit Evolve Short Shorts £39.99|XS-XXXL|myfeelfi t.com|Tester Laura F Made from 73% recycled fabric, these Short Shorts are exactly as described: short. I’m 5’5” and the rear seam comes just below my buttocks. The front seam is slightly higher than the back and the front panel is seam-free to minimise your chance of camel toe. There are no pockets in these shorts, which seems like a missed opportunity given the high and ample waistband but it’s great to see sizes up to XXXL available in this product. My Feel Fit Signature Biker Shorts £39|S-XL|myfeelfi t.com|Tester Laura F I like the length of these shorts: they come up nice and high in the waist. The band can be folded over on hot days, and the hem sits a couple of inches above the knee. The fabric has a very soft, silky feel to it that will have you stroking your thighs and MyFeelFit claims they are a compression fi t although I couldn’t really feel that. It is disappointing that these shorts don’t include any pockets and, while it’s great to see recycled fabrics, the ‘handwash only’ care isn’t realistic for most. BEST INTEST SHORTS
KIT || Accessories || Apps womensrunning.co.uk Sleepwave A motion-sensing sleep tracker and smart alarm app, that works by monitoring the refl ections of a silent sound wave from your phone. The app estimates your wakefulness, breathing rate and sleep depth, and there’s a motion-sensing smart alarm that sounds when you are starting to wake. Free, with added features on subscription, sleepwave.com Kaizen An all-in-one app which enables runners to quantify their training, predict marathon times and drive improvement. Kaizen takes a more holistic view of fi tness than most training apps, focusing on consistency, and helping you set targets and work towards achieving them. Free for one month, runkaizen.com Caliber An app that uses the power of community to drive sustainable results by giving users the option to join public or private groups. The Women Who Lift group is one of their most heavily used and it enables women to share tips, motivate each other, and reach goals together. You can train on your own for free or work with a Caliber coach for faster progress towards goals. £Various, caliberstrong.com 66 || Women’s Running || MAY 2023 3 of the best apps We’re all about the long sunny days out, for which you’ll need adequate comfort, storage and protection ESSENTIAL ACCESSORIES Technology can make fi tness more aff ordable and accessible too Ultimate Performance Finn Race Vest 1.5L Hydration Pack £60|1000mile.co.uk|Tester Laura F This vest has plenty of capacity. On the back there’s a large pocket which stores the 1.5 litre hydration bladder. It has a large opening that’s quick to fi ll (essential if you’re topping it up mid race) and a hose and bite valve for drinking on the go. There are fi ve front pockets, two of which are suited to 500ml bottles or soft fl asks and one which has a zip for valuables. Two chest straps and two other straps mean you can easily adjust the pack to suit your size. I wear a size 10 and found I was able to get a good fi t at the tighter settings, with minimal movement while running. Oakley Actuator Sunglasses £134|Oakley.com|Tester Esther It’s hard to fi nd a pair of functional running sunglasses that don’t make you look like an elite athlete. These look ‘normal’ so that means I love them. The arms and nose bridge are made of a comfy rubber so they stay put (even on my pea head) and don’t rub. The lenses are quite big – and are supposed to be – so you get more coverage and less of those irritating shards of sunlight. It also means more of my face is covered and I feel quite fashun in them, so I’m happy. Overall: gorgeous. Thule Vital Women’s Hydration Pack 3L £95|thule.com|Tester Sarah As a mid-size backpack, this will suit marathon and ultra-marathon runners. It comes with a 1.75L hydrapack, so larger than many packs offer. The hands-free magnetic hose return system is a great feature I’ve not encountered before, and it means the end of the hose instantly snaps on to your pack after you’ve had a sip – a great idea for latter stages of races when you’ve run out of energy. It’s a well-designed pack, with more storage than I need but very comfortable to run in with minimal bounce. The only slight negatives are the very long adjustable straps and the length of the pack, which sits on my hips, that may be slightly too long to suit a shorter runner. BEST INTEST ACCESSORIES Ultimate Performance Advanced F3d Insoles £20|upmedical.co.uk|Tester Tina At such a competitive price, these insoles score top points. You can work out which type you need by doing a simple wet foot test on a piece of paper; there are cushion, neutral and support options. I cut mine down and put them in my everyday trainers and instantly they gave the shoe a much better, more snug fi t. The foam in the insole, under the heel and forefoot works to dissipate shock from each foot strike, keeping your legs fresher. At just £20 these can boost the support your shoe gives, and potentially reduce the stress that running puts through our feet and legs, so they are worth a try.
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womensrunning.co.uk MAY 2023 || Women’s Running || 69 Training hacks for busy people || Stability ball core workout || Perfect form
70 || Women’s Running || MAY 2023 womensrunning.co.uk ||A new study has found that getting your workout fix on the weekends instead of interspersing throughout the week is equally effective ||
womensrunning.co.uk MAY 2023 || Women’s Running || 71 It’s all about working smarter, not longer, in order to get the most out of your training time Words Louise Pyne M ost of us wish we had more time to dedicate to running. If you’re training for a marathon or even your first 10K, there’s no doubt you’ll want to clock up the miles and make sure you’re completely prepared for race day. However, building a good training plan isn’t necessarily about working harder, and if your busy lifestyle means you’re struggling to cram in sessions during the week, you’ll be pleased to know that a new study has found that getting your workout fix on the weekends instead of interspersing training throughout the week is equally as effective. So, if you don’t have the time or energy to dedicate to training during the working week but are willing to keep your training sessions to the weekends, you’ll still reap the same health rewards With this new research in mind, we’re here to show you how to make the most of your time when you’re training, no matter when you choose to do it. Prep your kit in advance If there’s one thing that will keep you motivated to train it’s being organised. Spending two minutes laying out your kit the night before a workout will mean that you don’t lose valuable time in the morning. Researchers from Jiangnan University in China analysed data from over 350,000 people in the US. ffley separated those who hit the recommended physical activity guidelines of 150 minutes of moderate activity, or 75 minutes of vigorous activity, into two groups. ffle first group aced their weekly targets in just one or two sessions, while the other active group reached them in three or more workouts. ffle results showed that, regardless of whether the exercise sessions were spread throughout the week or concentrated in a weekend, the health benefits were the same.
bootcamp || Race against time 72 || Women’s Running || MAY 2023 womensrunning.co.uk If you’re doing complementary strength workouts at home, lay out some weights and resistance bands, roll out your workout mat and fi ll up your water bottle. Pick out your workout clothes and trainers and leave these beside your bed. Visually seeing everything ready to go when you wake up helps to make you more accountable. And if you’re planning a mid-morning workout – get your gear on as soon as you wake up rather than changing into your exercise clothes just before your run. Making things as easy as possible will help you to stay more focused. “It’s important to have an outfi t that is visible, you know is comfortable and you feel your best in. I recommend you also have a hat to keep the sun, rain and hair out of your face, and also trainers that you’ve broken in so they don’t damage your feet,” advises Tara Lee Oakley, a personal trainer from East of Eden (eastofeden.uk). Work your pelvic fi oor Running places additional demands on the pelvic ff oor, (the muscles supporting the bladder, womb and bowel), compared with when we are sedentary, and almost 30 per cent of women who regularly do high-impact sports experience incontinence as a result of pressure which can weaken the muscles. Adding pelvic ff oor exercises into your routine can help to tighten and strengthen the muscles and they’re really easy to fi t into your day, as you can do these at pretty much any time; while watching TV, reading in bed or even sitting through a dull Zoom meeting. ffl e simplest way to activate the pelvic ff oor is to engage the muscles. Take a few deep breaths and visualise squeezing the muscles around the urethra, (it may help to imagine squeezing the muscles that stop the ff ow like Strava, OS Maps or a GPS watch to explore new routes and add variety to your routine. “It’s a good idea to plan your route so you know it’s safe, away from air pollution and ideally a route that allows you to connect with nature,” says Tara. Do compound moves Complementing runs with strength conditioning is essential for runners, and if you want to get more done in a shorter timeframe, add time-saving compound moves into your strength sessions. “A compound exercise is where you're using more than one muscle group at a time, for example lunges with weights. Exercises that involve several muscle groups are more functional and allow us to work on many skills at once like balance, mobility, coordination and strength,” shares Tara. ffl e idea is that the more muscles you’re working, the more energy that you’re expending. Shorten rest time Tiring out your muscles in between sets is a great way to build up muscle when you are doing resistance workouts. Limiting rest periods in between sets to 30 seconds will allow you to do more in a shorter space of time, (but bear in mind you might not be able to lifl as heavy as you would if you included a longer rest period in between sets). “If your goal is muscular endurance, the best rest period is 30 seconds or less, but if you’re looking to enhance strength and power you should rest for two to fi ve minutes in between sets,” advises Tara. Work out in the morning ffl ey say the early bird catches the worm, and when it comes to productivity, research shows that morning workouts are more productive than evening ones – plus once you’ve clocked up the miles fi rst thing, you’re done for the day. || Research shows that morning workouts are more productive than evening ones – plus, once you’ve clocked up the miles fi rst thing, you’re done for the day || of wee). Engage these muscles inside your body holding for up to 10 seconds and then slowly release. Inhale, exhale and repeat. Try to aim for 10 reps. Do an off ce workout Hours spent hunched in front of a computer can be hazardous to health, reducing blood circulation and resulting in poor posture and back pain. No surprises there but thankfully, research shows that short spurts of activity can help to o set the negative e ects. A study by experts at Columbia University found that just fi ve minutes of walking every 30 minutes during periods of prolonged sitting can negate some of the most harmful e ects of sedentary living. ffl e researchers found that walking every half hour signifi cantly lowered both blood pressure and blood sugar, lowered fatigue levels and lead to an improvement in mood. Result! Plot your route It might sound obvious but so many of us fail to properly prepare our routes, but plotting your journey before you head out will ensure that you make the most of your training time. Use apps
MAY 2023 || Women’s Running || 75 Race against time || bootcamp womensrunning.co.uk Scientists at Karolinska Institute and the University of Copenhagen found that late morning exercise was associated with a higher metabolic rate as it boosted gene expression involved in the breakdown of adipose tissue in mice and it’s thought the same efiects can be exerted in humans. “Running in the morning helps you to have better sleep in the evening, meaning you wake up refreshed and start the next day in a positive way, It creates a positive life rhythm. It also increases concentration and energy levels for the rest of the day,” says Tara. Set a timer ffle magic doesn’t just happen when you’re pounding the pavements or slogging it out on the treadmill. Whether you want to use them as a warm-up or in the middle or end of your run, incorporating drills once or twice a week into your plan is an efiective way to turn your overall performance up a notch by ffine-tuning your technique and speed. And if you’re starting to hit a running plateau they could be just the ticket to get you back on track. Clock watching can help you maximise your efiort when you’re doing drills, so use a sports watch, an app like Asics Runkeeper or even a bog-standard clock to monitor your speed. Good examples of drills for runners include high knees, plyometric butt kicks and side shufles. Set the timer for 30 seconds and repeat each drill two to three times, keeping an eye on your form and speed. “Watching the clock and working against it is a huge motivator and it means that you don’t need to remember to count reps,” adds Tara. Roll out your mat Yoga is a wonderful complementary discipline for runners, and you don’t have to do a full session to reap the beneffits. stretch out key areas that can oen become tight from running. Hold each posture for 10 breaths and you’ll notice in big change in exibility if you do these poses regularly. Invest in a standing desk We’ve already covered how bad sedentary living is for health, along with the importance of getting up for regular breaks if you’re desk bound, but another way to help improve recovery is by swapping a regular desk for a standing desk. While it might not be a good idea to stand the whole working day, interspersing periods of standing with sitting can be a good way to get some extra stretches in while you beaver away at your keyboard. Calf stretches, foot circles and tiptoe stretches are good examples of quick multi-tasking moves you can do while standing at your desk. Put your best foot forward Strides are a great way concentrate on speed and coordination and the best thing is that they can be done anywhere, and you only need 30 seconds each time. Use your commute or even a trip to the supermarket to get some extra strides in. Pop on your workout gear and build up close to your maximum speed and then gradually slow to a stop. As you’re only running fast for a few seconds you shouldn’t break too much of a sweat. Set your alarm 20 minutes earlier than usual and every morning when you wake up, start the day with a few yoga stretches to ease weary muscles. “Running may cause stifi and tight muscles particularly in the legs, feet, hips and back, and stretching oen can help reduce pain, tension and injury and improve mobility and running performance," shares Tara. Downward dog (liing your body into a V-shape with your hands and feet resting on the oor), reclining twist (twisting your upper body in one direction while your legs remain intertwined in the opposite direction) and legs up the wall, (lying on your back with your legs elevated) can all help to || Good drills for runners include high knees, plyometric butt kicks and side shufies. Set the timer for 30 seconds and repeat each drill two to three times || 3 ways to make your workout more effective Make small changes Working towards a goal should be an enjoyable challenge, and making small changes every now and again can be a good way of avoiding boring repetition. Monitor your resting pulse Keeping an eye on your resting pulse rate throughout the day can give you an idea of how well your body has recovered from a workout in order to get a complete picture of your progress and know when to go out again. Track your sleep We’re all for pushing ourselves to our limit, but rest is equally as important. Letting muscles recover and rebuild after exercise by having an unbroken sleep cycle will help you perform better overall so try and aim for around eight hours slumber time every night.
bootcamp || Workout 76 || Women’s Running || MAY 2023 womensrunning.co.uk workout Stability ball workout A stability ball is a brilliant addition to your home workout kit as the exercises you normally do will have a greater impact on your core if you do them while resting on the ball – plus use it as an ofi ce chair, and you’ll engage your core while you work! Here’s how to maximise the beneff t Workout created by Anne-Marie Lategan S tability ball workouts help strengthen your core and back muscles to improve your stability when you run. What you need A stability ball, some weights and your gym kit. Warm-up Stand with your feet shoulder width apart, and bend down and touch the fl oor, with a slight bend in your knees if necessary. Straighten your legs and reach your arms up to the ceiling. Swing each leg forward and backwards. Repeat all of the warm-up exercises 20 times. Sets & reps Perform two sets of 15 reps. Cooldown Do a full-body stretch, focusing on all your major muscles. go pro! Increase the sets to three sets of 20 repetitions and then increase the weight. Area trained Back of arms (triceps). Why do it? Strong triceps will help your arm swing and increase your speed. Technique • Lie with your head and shoulders on a stability ball • Hold a weight in each hand • Extend your arms up to the ceiling • Bend your elbows and lower the weights next to your head • Straighten your arms and lift the weights back up Be safe Always keep a slight bend in your elbows in the extended position. ||Chest press ||Overhead tricep extensions Area trained Chest muscles (pectorals). Why do it? This will help to improve your posture. Technique • Lie with your head and shoulders on a stability ball • Hold a weight in each hand with your arms stretched up as shown • Bend your elbows and lower our arms until your elbows touch the ball • Push your arms back up to the starting position Be safe Always keep a slight bend in your elbows in the extended position.
womensrunning.co.uk MAY 2023 || Women’s Running || 77 Area trained Front thigh, bottom (quadriceps, glutes). Why do it? This will improve your balance and stability and prevent you from tripping and falling over. Technique • Stand on one leg • Place the top of the other leg’s foot on a ball behind your body • Bend your standing leg and push the leg on the ball backwards • Hold the position for two seconds before returning to the standing position • Complete one set before changing over to the other side Be safe Hold on to secure object to aid your balance. ||Single leg lunge with a ball rollout Area trained Core muscles and bottom (rectus abdominus, transversus abdominus, glutes). Why do it? This will improve your coordination, balance and overall stability. Technique • Stand on one leg and hold a stability ball with both hands in front of your body • Pivot forward from your hip • Aim to form a straight line between your arms, hips and foot • Complete one set before changing over to the other side Be safe Pull your bellybutton in towards your spine to help you with balance. ||Stability ball pivoting || Stability ball exercises help strengthen your core and back muscles to improve stability when you run| |
bootcamp || Workout 78 || Women’s Running || MAY 2023 womensrunning.co.uk ||Stability ball bridge lifi ||Stability ball V-sits Area trained Back of thighs and bottom (hamstrings, glutes). Why do it? It will help strengthen the muscles in your bottom and in your legs. Strong glute muscles are important for driving your body forward when you run. Technique • Lie on the floor with your feet on a stability ball • Keep your arms next to your side on the floor for stability • Lift your hips off the floor • Slowly lower your hips but don’t rest on the floor Be safe If the back of your leg spasms, stretch your muscles and break your set up into five repetitions. Area trained Inner thighs, core and back muscles (abductors, rectus abdominus, transversus abdominus, erector spinae). Why do it? By squeezing the stability ball, you increase the intensity of the workout. Technique • Sit on the floor and squeeze a stability ball in between your feet • Lift the ball off the floor and support your body with your hands • Extend your legs and lean backwards with your upper body • Return to the seated position without letting the ball touch the floor Be safe Don’t hold your breath when you lean backwards. || By squeezing the stability ball between your feet, you increase the intensity of the workout| | || Strong glute muscles are important for driving your body forward when you run| |
womensrunning.co.uk MAY 2023 || Women’s Running || 79 Area trained Core and back muscles (rectus abdominus, transversus abdominus, erector spinae). Why do it? Strong core muscles will help you increase your running speed and endurance. Technique • Lie down on your back and extend your legs up to the ceiling • Hold a stability ball in your hands above your head • Crunch up and lift the ball up to your feet • Lower with control Be safe Don’t hold your breath. ||Stability ball straight arm crunches Area trained Core and back muscles (rectus abdominus, transversus abdominus, erector spinae). Why do it? Training your muscles to work together will improve your all-over strength and balance. Technique • Place your hands on the floor and your lower legs and feet on a stability ball • Keep a straight line between your shoulders, hips and feet • Roll the ball in towards your chest and push your hips up to the ceiling • Slowly lower with control Be safe If you feel a pinch in your back, you’re dropping your hips too low. ||Stability ball pike || Training your muscles to work together will improve your all-over strength and balance| | || Perform two sets of 15 repetitions. Once it gets easy, increase the number of reps to 30| |
bootcamp || Perfect form 80 || Women’s Running || MAY 2023 T o run faster and longer, you need a good running posture, and this is directly related to how you carry your body day to day. Most of us sit for prolonged periods at work, which isn’t great for posture but don’t worry… Downward facing dog is one of the easiest yoga poses you can do to improve your all-over fl exibility and strength and it’s also perfect for busy runners who don’t fi nd time to stretch. Why should runners do it? A lot of runners have stiff muscles in the back of their legs which can lead to lower back pain or stiffness around the middle part of your spine. Downward facing dog will strengthen your whole body while also improving mobility in your spine. If you have slightly rounded shoulders, it will have a positive impact there too. Dos and don’ts One of the most common mistakes that people make when doing downward facing dog is having their hands and feet too close together or too far apart. The best way to fi nd the correct distance is to go into a plank position and from there move into the downward dog position without adjusting your feet. The second most common mistake is tucking your head in to look at your feet. When you are in the pose, you need to lift your head slightly. Your ears should be in between your arms. Technique • Kneel on all fours • Place your hands slightly in front of your shoulders on the fl oor • Lift your knees off the fl oor and push your hips up to the ceiling and lengthen your spine • Push your heels into the fl oor • Hold the position for 10 breaths. go pro TIP Keep your neck relaxed – nod your head to make sure! Downward facing dog {Adho mukha svanasana} Perfect form Possibly the most famous yoga pose of all, this one is ace for runners womensrunning.co.uk Hands fl at Stretch calves Heels on fl oor Raise head • Type = Inversion • Level = Beginner • Sanskrit meaning = adhas = down, mukha = face, svana = dog YOGA POSES explained YOGA POSES FOR RUNNERS Hips to the ceiling || This pose will strengthen your whole body while also improving mobility in your spine ||
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Many of us don’t realise how much bravery we need in order to get through each day of our lives – never more so when we race, or even just go for a run. Increase your confi dence and your courage with these simple techniques Words: Dr Josephine Perry HOW TO BE 84 || Women’s Running || MAY 2023 womensrunning.co.uk || The inner critic loves to tell us everything that could go wrong; we could be judged, laughed at, miss a cut-ofi , say something stupid or just plan fail ||
ost of us fi nd it hard to consider ourselves brave. But we all have to do things in our day-to-day lives which, while we might consider them to be a long way from the courage of women we read about in the media, require our own version of bravery. It’s everyday bravery. We need it every time we have a goal or ambition that feels like it is being blocked by a noisy inner critic in our head telling us all the reasons that we might fail. So just have a think about that; think about the times when your critic has tried to dissuade you from going on that run, or signing up for that race, or joining that club. You’re not fast enough, you’re not good enough, you won’t fi t in. We have to suppress that critic almost every time we leave the house, and if we aren’t able to suppress it, we’d miss out on attaining the fi tness we want, and achieving the goals we crave. And we’d miss out on fun and friendship, too. ff e inner critic loves to tell us everything that could go wrong; we could be judged, laughed at, miss a cut-offl , say something stupid or just plain fail. If there is any chance you could put lots of time, effl ect and passion into your goal and it could come to nothing, then it can feel easier and safer not to try. And while we would still survive having not tried, we would not thrive. So unless we want to stagnate we must try and we can do this using the BRAVE process. Based on a popular psychological approach and Acceptance and Commitment ff erapy, the BRAVE process has been designed specifi cally for those aiming to perform well in sport. It even, helpfully, spells out BRAVE. womensrunning.co.uk MAY 2023 || Women’s Running || 85 Everyday bravery || Balance
|| I’ve learned that I don’t have to trust everything that I think; thoughts aren’t facts, they’re just an emotional response to a situation ||
Everyday bravery || Balance womensrunning.co.uk MAY 2023 || Women’s Running || 87 Try going through these steps the next time you can feel that critic trying to get in the way to prevent you from meeting your goals. Be aware Your brain is amazing. It is designed to allow you to survive and thrive but the amygdala, the part that helps us survive, can, at times, feel like it gets in the way of us thriving. Its job is to constantly scan for threats in order to help us escape anything that risks our safety. When it notices a threat, it releases two chemicals – cortisol and adrenaline – fi ooding your body and potentially causing a nauseous tummy, increased heart rate, faster breathing, tight shoulder or back muscles and a narrowing of your vision. ff ese changes help you escape physically scary things (by getting you ready to move, ffl ght or freeze so the scary things don’t see you) but actually, most of what threatens us as runners is psychological; worries about not doing something perfectly, comparing ourselves negatively to others, fears of failure or embarrassment or just feeling lonely or overwhelmed. In these cases, the physiological response simply stops us performing well – making our fears more likely to come true. So offi en we are told to ignore these fears; to not think about them. A nice idea but one that rarely works. ff e more you try to ignore them, the louder they shout, the more cortisol fi oods your body and the more consequences you sufl er. To counter this, the BRAVE process suggests you try instead to become actively aware of them. Trail runner Kirsty Steel has a fear of getting slower as she ages. She notices her inner critic repeats ‘loud and mean’ messages. “It tells me that I claim to love running but actually I don’t and I’m not even any good because otherwise it wouldn’t be this hard.” Over time, she says: “I’ve learned that I don’t have to trust everything that I think; thoughts aren’t facts they’re just an emotional response to a situation. I try and see this as an emotional response rather than a fact. Reassign your thoughts As you become more aware of the messages, it should become clear, like it did for Kirsty, that some of them are not true. ff ey are not facts; they are thoughts and thoughts change quickly. Your thoughts are trying to stop you doing the scary thing because they want you to stay safe. If you can distance yourself a little from those thoughts, their power dissipates. You can see them in perspective; as something or someone trying to ensure your survival by preventing you from stepping outside your comfort zone. If you start to theme those thoughts and turn the themes into characters, you get to know them and see them in a new light. We can call these characters your safety seekers. ff ey are annoying voices who shadow you, constantly cajoling you into staying within your comfort zone – scaring you with thoughts of all the bad things which could happen if you step outside it. Your safety seekers will be individual to you. ff ey develop from personality traits, upbringing and the environments in which we live, work and socialise. Offi en, these safety seekers appear in the form of rules (I must be perfect), assumptions (I’m going to slow everyone down), judgements (others are faster), or ffl xed narratives (I am a failure). To tame our safety seekers, we need to get to know them; then their intrusion feels less personal. We might imagine Polly Perfect, Nicola Not Good Enough, Jasmin Judgement or Francois Failure as these safety seekers. ff ey have opinions but they don’t tell us the truth. ff e inner critic of Rebecca Robinson, a Consultant in Sport and Exercise, likes to focus on her tracker, especially as she is coming back from a hamstring injury and surgery. “It likes to pick up external cues from my Garmin so I don’t let it watch my pace, so that I can trust my own efl ort and not let it put me down!” We might call her safety seeker Timing Tony. Advocate for yourself Once you have themed and named your safety seekers, you get to practise engaging
womensrunning.co.uk Balance || Everyday bravery 88 || Women’s Running || MAY 2023 with them. Your job is to build up facts and fi gures to soothe and calm their worries. As Kirsty Steel has got older, she has learnt to accept and acknowledge that it’s okay for things to feel hard when you’re attempting them, especially for the fi rst time. “Hard isn’t impossible. I’ve done hard things before and I survived! I’m also kind to myself in a way that I didn’t know I needed to be; I talk to myself as if I was speaking to one of my children or a friend. If someone you love is having a tough time, you don’t tell them that they’re rubbish, you tell them how well they’re doing and how proud of them you are for just being there.” To advocate for herself, Rebecca Robinson says: “I fi nd it helps to run on familiar routes or to visualise running eff orts or races that have been a challenge. ffl en I can remind myself that I kept going when it got tough.” To build up your database of facts, it can be helpful to keep a training diary so you actively gather facts on your inputs, successes and strengths so you have easy access to the evidence you need to back yourself. Value and purpose activation Advocating for ourselves should be an automatic part of our mentality; a technique we use to constantly remind ourselves of all the eff orts we put in. It becomes a valuable way to soothe your amygdala as you are not relying on thoughts but instead facts and fi gures that have evidence behind them. However, the amygdala is driven by emotion, and emotion doesn’t always listen to reason. Sometimes more emotion is needed and we can get this from drawing on our values, purpose and motivation for running as they actively remind our safety seekers why it matters. ffl ese reminders will give you the headspace to decide to do the scary thing in spite of your fears. Retired surgeon Angela White, 63, is known as the Running Granny. You might recognise some of the messages her amygdala gives her: “Nothing is ever good enough. Why am I here? Who am I to think I can do that or this? Shouldn’t I be taking it easy?” Angela counters these messages by focusing on making what she does meaningful for others. “ffl at gives me purpose. I promote action for healthy ageing. Running has given me so much: physical health, mental health and wellbeing, a wealth of social contacts of all ages, many new friends and people to care about – it has truly enriched my life. If, by showing people that an ordinary person with no athletic history can take up running at 53 and through that I can encourage, motivate and inspire others to dust off some of the dreams they’ve parked on a shelf, then my job is done.” Engage in your plan It is important to remember that the threatdriven part of our brain works rally quickly; studies have said it works about fi ve times faster than the rational part, so when it gets triggered we are likely to make poorer decisions. If this happens to be in a race, we're more likely to drop out or slow down when we feel under threat, even though physically we have no need to. What tends to prevent this is having a pre-prepared plan. It means that, instead of Let's not underestimate the bravery it takes to rock up on race day and compete alongside all the other runners
SELF HELP Developing your own BRAVE process Be aware – When preparing for (or doing) the thing you need to be braver about, actively listen to your inner critic and the messages you notice – about 6-8 messages help us do this best. Reassign – Theme and label the messages. This will help you assign them to individual safety seekers. Advocate – Collate facts and fi gures to help you respond specifi cally to each safety seeker. What will start to soothe them? Values – Imagine in 10 years time someone is writing a Wikipedia page on you. What would they have noticed about what matters to you? Your purpose or values? Note these down. Engage – Write your What If plan; the messages, prevention tactics and If Then plans. womensrunning.co.uk MAY 2023 || Women’s Running || 89 making a bad decision in your panic, you simply follow what you have prepared. Anglea White used this planned approach when she became the oldest woman to run the 874 miles from John O’Groats to Land’s End. “Pain was the biggest challenge and, from quite early on in the journey, I had lots of conversations with my inner self to request a downgrading of the pain score to enable me to get through sections of the day. At my worst moments, I knew that people were watching my tracking dot so I would focus solely on making my dot continue to move south, one step at a time. 42-year-old Rebecca Leak has to plan every single run in this way as her fear – dogs – cannot be avoided. “I have had so many varying experiences with owners and dogs – I cannot trust that I will be safe. fi e hypervigilance that kicks in is exhausting.” However, Rebecca has developed a process for when she sees a dog on a run that helps her get past it and to build on her advocacy at the same time. “If I see a dog, I have to talk to myself to stay calm. I tell myself that I have not been injured seriously by a dog recently,” she says. “If I manage to keep going I try and lock into a very steady calm rhythm, just facing forward. If I manage to stay calm and get past a dog without it jumping at me, or without me stopping, then I tend to have a little ‘well done check-in’ with myself. I try and log it as an incident that should prove to me that sometimes it's ff ne.” A nice way to create this planning process for yourself is to develop a ‘What if’ plan. Look through your list of messages that your safety seekers are likely to give you and consider how you might prevent those coming true. For each fear, consider what preparation could you do in advance, what training, practice or skills could you work on to make it unlikely to happen? fi en it’s time to add in your ‘If fi en’ action: the thing you would ideally do if that fear or worry comes true… what will you do to handle it? What will be your plan? fi is gives you a go-to response that allows you to face the fear, and do it anyway, in the service of your values, because you have fully backed yourself. Be BRAVE! || Pain was the biggest challenge and from quite early on in the journey, I had lots of conversations with my inner self to to enable me to get through sections of the day || Everyday bravery || Balance Silence your inner critic by recognising that thoughts are not facts
YOUR QUESTIONS ANSWERED 90 || Women’s Running || MAY 2023 womensrunning.co.uk support network Your questions answered Fun ways to spice up your runs, protein bars on the cheap, time on feet and beating anaemia Compiled by: Lisa Jackson the experts Anita Bean is a nutritionist for the London Marathon, and the author of 28 books including The Vegan Athlete’s Cookbook. anitabean.co.uk. Jen Benson has an MSc in sport and exercise medicine, and is the author of Wild Running and Short Runs in Beautiful Places. Dawn Morse, the founder of Core Elements Training, has an MSc in sport and exercise sciences and teaches sports therapy courses. coreelements.uk.com Lucy Waterlow is a runner, coach, journalist, and ghost-writer of books including Run Mummy Run and Mimi Anderson’s memoirs. Instagram @runningfeatlucy ask us your questions! Email womensrunning @anthem.co.uk QI can’t believe how expensive protein bars are – how can I make my own more cheaply? AProtein bars can be a convenient way to get your post-exercise protein. Try this simple recipe from my book, The Vegan Athlete’s Cookbook. Combine 125g oat fl our (pulse oats in a food processor a few times until ground into a fl our), 125g almond butter, 150g maple or golden syrup, 60g chocolate protein powder, 3tbsp mixed seeds, half a teaspoon of cinnamon and 50g chocolate chips. Press into a 20cm square tin lined with baking paper. Chill for two hours before cutting into bars. Wrap individually in fi lm or foil and pop in your kit bag. You can swap the almond butter for your favourite nut butter, or substitute raisins for chocolate chips if you prefer. AB QI love the idea of using running to make life more adventurous – can you suggest some fun ways to do this? ARunning is a great way to inject some adventure into everyday life, keep training fun and discover new routes at the same time. Better still, you can tailor the challenge level of each adventure to suit you. For shorter adventures, we have an OS Explorer map pinned up on our wall, customised with our house right at the centre (available at shop.ordnancesurvey. co.uk, from £6.99). Printed at 1:25,000 scale (or 1:50,000 if you prefer), it includes every public footpath and bridleway and is perfect for fi nding new routes. ff oroughly recommended for discovering new adventures straight from home, these maps make fantastic giffl s for friends, too. If you’re looking further afi eld, or perhaps have a full day to spare, there are numerous great books available to inspire and help plan your running adventures. I’ll start with a bit of shameless self-promotion and suggest my books, Wild Running, Short Runs in Beautiful Places and fi e Adventurer’s Guide to Britain, all of which are packed with ideas for fun escapes to wild places right across the country. Poet and author Helen Mort’s Lake District Trail Running is an excellent introduction to the Lakes, while David Lintern’s fi e Big Rounds breaks down some of fell running’s greatest challenges into manageable sections. Ross Brannigan’s Running Adventures Scotland is a brilliant companion for heading north of the border. If you’re keen to try out fastpacking – tackling epic, multi-day adventures, offl en in a self-supported style – we’re spoilt for choice here in the UK. ff e National Trails and Scotland’s Great Trails are an ideal place to start, offi ering thousands of miles of (usually)
womensrunning.co.uk MAY 2023 || Women’s Running || 91 QDoes a virtual PB count? AIt defi nitely counts for personal motivation and satisfaction but, if you’re relying on GPS to measure the distance, your time could be hugely inaccurate, especially if running small loops. Run on a 400m track and you’ll likely fi nd your watch thinks you’ve covered 5K before you reach 12.5 laps. Your signal could also be disrupted by high-rise buildings or tall trees. And as well as trusting your GPS, you have to trust your competitors – there’s plenty of scope for cheating in virtual racing. If you want to make your PB off cial, it’s best to do it in a race on an accurately timed and measured course. You may also fi nd the race atmosphere and adrenaline make you even faster than when running solo. LB waymarked and well-maintained adventures, including the 630-mile South West Coast Path, the 268-mile Pennine Way, and the 96- mile West Highland Way. JB QI was diagnosed with anaemia last year and afi er three months of taking prescription iron tablets my iron levels have returned to normal. I’d like to add a daily supplement; any suggestions on a good company to try? ATo prevent a recurrence of iron defi ciency, ensure you eat plenty of iron-rich foods. ffl ese include meat, offi al, wholegrains, quinoa, nuts, seeds, beans, chickpeas, lentils, peas, leafy green vegetables and dried apricots. Pairing with vitamin C-rich foods (such as citrus fruit, berries, peppers and green vegetables) will enhance iron absorption. You may also benefi t from a low-dose supplement, such as Spatone, an ironrich water that contains 5mg of a highly absorbable form of iron. It carries a much lower risk of unpleasant side effi ects associated with other iron supplements, such as constipation and stomach irritation. Take it on an empty stomach fi rst thing in the morning to ensure maximum iron absorption. AB QCan I walk a little to help me build my distance? AIf you’re a new runner, or someone returning to the sport a er some time, the walk/run method can be an excellent way to build the endurance you need to run for longer stretches of time. Setting distance goals is a good way to help you to see progression in your running. For example, you could set a goal of running continuously for 5K. Initially, you may walk for 500m, walk briskly for 500m and then run for 500m and so on for the total distance but over the weeks you should aim to extend the running intervals and reduce the walking intervals until you develop your endurance and strength to be able to run the entire distance. Above all, remember that any time on feet contributes to the overall goal. DM QAny tips for staying safe while running? A We want a world where we can tell you that you should feel safe wherever you run, but sadly this is not our reality. We continue to campaign for safer running for all, but until that is the case, here are a few things to bear in mind. If you’re concerned about safety, tell someone when and where you’re running. When running alone, consider the route and aim to avoid isolated areas if you’re not used to them. Stick to public places with good lighting (if running at night), and if you wish you can take a personal safety alarm with you or download a safety app on your phone. Wear boneconducting headphones so you can listen out for traff c. Try a running group, too, for companionship as well as safety. DM || Run on a 400m track and you’ll likely fi nd your watch thinks you’ve covered 5K before you reach 12.5 laps ||
RACE || Reports || Diary 92 || Women’s Running || MAY 2023 womensrunning.co.uk Tackle the Grizzly along Devon’s coast. It’s a monster of a trail race Dizzying climbs but at least this one has a proper path. What luxury! We take on some of the most epic races out there, because we want you to do the same! THE GRIZZLY It’s probably the toughest 20-mile trail race you can find in the south of England, with stunning views contrasting with brutal hills, both up and down. Tina Chantrey put her winter training to the test I ’d say you really get your money’s worth with the Grizzly. Held at the beginning of March every year, it’s always a big ask, even if the weather in the lead-up to race day hasn’t been too Baltic. This year, the course wasn’t as muddy as previous years, and yet the bog sections were large, deep and DEVON wielded the power to eat your trainers. Yes, runners really do lose their shoes in the knee-deep bog never to be found again but luckily, spare ones are on offer from marshals. In 2020, the final times of runners were seven hours for the 20-mile race, and 3 hours 30mins for the shorter nine-mile Cub race. From those, you can tell this is not an easy Sunday long run. The terrain is mixed in a beautiful rainbow of ways… the start on beach shingle, over very large pebbles can do in your ankles and your lungs. Tiny bits of road give relief, but I can’t remember any road hills that I didn’t have to walk on, as they’re all so steep. Muddy trails – yes. Muddy, grassy trails – also yes. Coastal paths that are so steep your lower back is permanently spasming, and freezing river crossings that require more than a short hop from one bank to another. Expect to be directed up the river for so long the freeze in your feet travels to your brain. Then there’s pulling yourself up a rope on sleep muddy hills and bogs as crazy as a three-eyed rat. The ups are relentless, and mostly so steep you simply can’t run them, and just as you summit another tough hill, you have to go back down a just-as-steep-and-treacherous slope that makes you feel like your quads are being ripped apart. It’s these contrasts that will really challenge you and reward you, as race
womensrunning.co.uk MAY 2023 || Women’s Running || 93 Bogs like no other… and a high chance of losing your shoes WOKINGHAM HALF Lucy Waterlow discovers that the not-quite ‘fi at as a pancake’ course produces some super fast times surviving this race will set you up for any spring road marathon. There are plenty of breath-taking views on the multiple summits, too, where you can stop and take in the magic of the Devon coastline. Illness the week of the race meant I wasn’t feeling much love for the tough conditions, and up until mile seven I was thinking maybe I should turn back. However, keeping the pace steady worked and it was surprising how quickly 10 miles came around. I did feel a bit manic for the second half, just wanting it to be over due to feeling under the weather, but if you start a race slow and within your ability, it makes it so much easier to finish (and that has been a long, hard lesson that I’ve had to learn!). Children can get involved the day before the race in the Grizfest, offering a Junior Grizzly, Junior Cub and fun run. There’s no bling at the end of the Grizzly but this race – and its organising running club Axe Valley Runners – has a heart much bigger than its hills. Since 1988, it’s raised over £450,000 for local, national and international charities. I’d love to go back and tackle this race feeling 100%, as it is spectacular. And I’m sure a summer, bogless version, would be a huge success too. But for now, I can proudly say, “I fought the claw…” Find out more about next year’s race at axevalleyrunners.org.uk Berkshire ||As you summit a tough hill, you have to go back down a just-assteep-and-treacherous slope that makes you feel like your quads are being ripped apart || Entries for next year’s Wokingham Half are already open via wokinghamhalfmarathon.com T he course is pancake flat!” a club mate claimed on the start line of this year’s Wokingham Half. Luckily, I had been informed otherwise by others, or the hill I encountered after turning the first bend would have been a very unwelcome surprise! I only just made the start as there were long queues for the toilets. There were lots of loos but not enough for the 3,000 taking part (plus families doing the fun run), so many were using nearby bushes instead. Happily, the bag drop was wellorganised by friendly volunteers so I didn’t have to queue there and they even had my bag ready and waiting for me when I approached them afterwards. The race village in Cantley Park had kit and food stalls, and a great post-run photo opportunity where you could hold up signs like ‘That’s a PB for me’ along with your medal. And there were plenty of people who might want to grab the PB sign because, while the course is undulating, it is renowned for being fast and attracts many of the country’s top athletes. February’s race was no different. It was won by Scott Cousins in 1:05:10, followed by another 17 men who came in under 70 minutes. The fastest female was Lauren Reed in 1:14:11, with eight other women sub 80 minutes. Alas, it wasn’t a PB for me but I was pleased with my time on the route which passed through the town centre before heading up to loop around closed country lanes. There weren’t any huge hills but still enough inclines to prevent me running even mile splits and question how my friend serves his pancakes. Of course what goes up, must come down, and so there were a few downward slopes too. Away from the start and finish areas, the support was few and far between, although the race was well-marshalled with frequent water stations. I wouldn’t recommend Wokingham to those who like doing races with a carnival vibe, as the majority of this route lacks atmosphere, but if you’re after a PB, it’s likely you will get one. Just ensure you include a few hill sessions in your training! SPRINT to page 96 to fi nd more upcoming events near you “
For women who love to run on sale 25 May Follow the path less travelled with the next issue of Women’s Running GARMIN Tips and tricks to make the most of yours QUEEN Exclusive Anna McNufi barefoot stories ESCAPE And take your running with you! Getting you to the start (and fi nish!) line of your fi rst trail race the to womensrunning.co.uk MAY 2023 || Women’s Running || 95
96 || Women’s Running || MAY 2023 womensrunning.co.uk as part of the Race for Life series. The route takes you through the scenic grounds of Callendar House and the surrounding woods so expect grass, woodland trails and several hills. £15.99, 25 June 2023, Falkirk, Scotland, raceforlife.cancerresearchuk.org BEACONSFIELD SUPERHERO 5k Dig out your superhero costume and take part in this fun run to raise money for the charity Young Lives vs Cancer. There’s an adult superherothemed 5K and a kids’ fun run followed by a summer fair with BBQ. From £10, 8 July 2023, Butlers Court School, Beaconsfield, Buckinghamshire, events.kronosports.uk INTERnational SUNSET WATTENMEER A 256K relay race along the Elbe River to a finish line on the picturesque THE BIG HALF LONDON A vibrant, inclusive community half with a festival atmosphere. The course starts at Tower Bridge in Central London and finishes at the Cutty Sark in Greenwich. Attracts everybody from charity fundraisers to wheelchair racers and elite runners – including Eilish McColgan. £56 with discounts for local residents, 3 September 2023, Central London, thebighalf.co.uk Smells like team spirit in bloom… our crop of summer and autumn races feature all sorts of distances and entry options, including plenty of team-entry events. Whether you grab your gang or go solo is up to you… we’ll see you on the start line! DIARY TEAM AND ALL LEVELS JUBILEE BRIDGE A closed-road race starting and finishing at the Silver Jubilee Bridge, a grade-II listed bridge that runs between Widness and Runcorn and goes over the River Mersey and Manchester Ship Canal. 5K, 10K and kids’ races, plus solo or team options. £140 for team of six, 4 June 2023, Runcorn, runthrough.co.uk DUNOON TEAM RELAY The ultimate team relay event. Starts at Benmore Gardens and heads into the forest and towards a 1,000ft climb which yields incredible views of the Scottish countryside and sea beyond. Relay teams of three run a leg each to complete the 50K ultra. £50 for a relay team of three, 7 Oct 2023, Dunoon, Scotland, entrycentral.com FUN RUNS and BEGINNER SUMMER READY RUN Summer running fun at Ferry Meadows Country Park, just outside Peterborough city centre. A six-hour event where you cover as much distance as you can in the time. Each lap is around 5.3K, looping through the forest and along gravel and grass footpaths. £30, from 9 July 2023, Peterborough, findarace.com FALKIRK 5k Hundreds of runners come together to help raise funds for Cancer Research CHAMONIX RUNNING AND YOGA Learn trail running in the Chamonix valley, France, at the foot of Mont Blanc. Running sessions followed by expert-led restorative yoga sessions. Race a total of 26k over two days with 400m ascent – at a pace that suits you – and come home with a finisher’s T-shirt. For all abilities, even those completely new to alpine running and yoga as well as those with more experience. £513, 9-11 June 2023, Chamonix, runthewild.co.uk
womensrunning.co.uk MAY 2023 || Women’s Running || 97 CHESHIRE HALF A road-closed route at Capesthorne Hall and gardens, famous for its impressive double herbaceous border, three lakes and formal gardens. This is a notoriously fast, flat and rural course so a good one for unleashing a new PB. £30, 10 September 2023, Siddington, Cheshire, cheshirehalf.com German coast of the North Sea. Enter as a team of five or 10; there are 30 legs and you can choose a lap distance from between 5K and 18K. From around £103 per person, 19 August 2023, Hamburg, Germany, epicrelayraces.com MEDOC MARATHON Dress up, drink wine and explore the most famous vineyards of France. The 37th edition of the Medoc Marathon 2023 is one of the wackiest and booziest marathons on the circuit. Fancy dress is not only encouraged – it’s compulsory! Packages from £389 per person, 2 September 2023, Bordeaux, sportstoursinternational.co.uk INTERMEDIATE SOUTH CAVE 10k A race through the historic East Yorkshire village of South Cave which boasts quiet country roads and a start line at the gates of Cave Castle. Run through pretty countryside to the village of Ellerker before looping round and returning to South Cave. £20, 30 July 2023, Cave Castle, nice-work.org.uk INDIAN QUEENS HALF Try this if you’re looking for a race to do during a summer holiday in Cornwall. It follows a route through the picturesque Cornish countryside near Newquay which is generally flat, but with a couple of steady risers. Starts near the award-winning Port & Starboard fish-and-chip shop and ends in the grounds of Indian Queens Working Men’s Club. £23, 6 August 2023, Newquay, 13milers.com EXPERIENCED LAKES IN A DAY This is a tough one! A 50-mile race with 4,000m of ascent which starts from Caldbeck, the highest point in the Lake District, and takes in the breath-taking Helvellyn Ridge and the western shoreline of Lake Windermere. Not the easiest ultra, but certainly one of the most spectacular. £120, 7 October 2023, Grange-over-Sands, Cumbria, durtyevents.com NORTH YORK MOORS A 10K, half, marathon or ultramarathon trail in the North York Moors National Park. Run along sections of the Cleveland Way with reminders of Yorkshire’s heritage all around – from dry-stone walls and disused railway lines to flocks of hardy sheep up on the moors. £59 for marathon, 28 October 2023, Ravenscar, North Yorkshire, endurancelife.com SOUTH WEST COAST 50k A popular race, now in its second year. Heading out from basecamp in the shadow of Dunster Castle, the route takes in the first section of the SW Coastal Path – from Minehead to Porlock – with fantastic views out towards Wales. It then heads into Exmoor and back to basecamp after an unforgettable and testing 1,600m of climb. There’s also a 25K option. £129, 5 August 2023, Minehead, Somerset, ultrachallenge.com
98 || Women’s Running || MAY 2023 womensrunning.co.uk Sophie, who runs in the T38 sprints, has won so many global gold medals she is now one of our most successful female athletes – and she’s just 26 years old! footnotes No.53 When she was 15 years old, Sophie Hahn, who has cerebral palsy, was motivated to take up running afi er watching the 2012 Paralympics in London. Just one year later, she was already winning both 100m and 200m races, but for the Charnwood athlete, her aspirations were far greater; she wanted to become a part of Team GB and achieve global success. Hahn’s ff rst places in the England Athletics Senior Disability Championships in 2013, in both the 100m and 200m, led to selection in the IPC World Championships in Lyon that year. To take world silver in the 200m at her ff rst worlds was an incredible achievement, but afi er qualifying in second place for the 100m, Hahn sped to a new world record time, and gold, in the ff nal, clocking 13.10 seconds. A win that was all the more impressive becasue she was the only athlete in the ff nal who started from a standing position. Hahn was deff nitely the new kid on the blocks and afi er this success, she was invited to join the UK Sport World Class Performance Programme. Afi er Russia’s Margarita Goncharova broke Hahn’s world record in May 2014, Hahn re-took it just 24 hours later with a new PB of 13.04. ffi at year she also won three silver medals in the IPC European Championships in Swansea, including in the 4 x 100m relay. ffi e medals haven’t stopped being placed around Hahn’s shoulders, with golds in the 100m at both the 2016 Rio de Janeiro and 2020 Tokyo Summer Paralympics, plus ff ve further golds at the 2016 and 2018 European Championships. Her 100m gold at the 2018 Commonwealth Games in Australia meant that Hahn became one of the few athletes to achieve gold in the Paralympics, world championships, European championships and Commonwealth Games. SOPHIE HAHN, MBE Sophie Hahn has achieved so much in just over a decade, after watching the 2012 Olympics first inspired her to start competing Hahn’s CV EVENT T38 sprint HIGHEST WORLD RANKING 1st – 100m T38 PERSONAL BESTS 100m: 12.38 200m: 25.92 Hahn has fearlessly set many world records and, at just 20 years of age, she was awarded an MBE in the New Year’s Honours List in 2017, in recognition of her contribution to athletics. Just as she was inspired to take up running afi er the 2012 Paralympics, she has now inspired so many other women over the last 10 years to start their own ff tness journey. || Hahn is one of the few athletes to achieve gold in the Paralympics, world championships, European championships and Commonwealth Games ||
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