Runner’s World UK June 2022

RECOVERY RUNS Watch and log Covid test results, or other autonomic control of heart rate. Potentially peaked, then their heart rate was actually illnesses and symptoms. This allowed there are inflammatory changes and also lower than average, then it went back up tracking metrics – sleep, resting heart rate, some detraining from a recovery period – again after nine or 10 days,’ says Dr Radin. step count – before, during and after Covid. but it’s a consistent and very common finding ‘We don’t know exactly what’s causing this, And the results were fascinating. ‘Users I’m seeing in athletes, and runners and but we think that there’s potentially some who tested positive for Covid were sleeping cyclists in particular.’ impact to people’s autonomic nervous more – even more than users who were sick system, so how their heart rate is regulated. but tested negative,’ explains Dr Radin. ‘We Another pattern highlighted by Dr There’s still much we don’t understand.’ also saw larger changes in their daily step Radin’s research was that Covid recovery is counts and resting heart rates compared with not linear. ‘Our study and other similar ones Dr Radin’s study concluded that their those individuals who were symptomatic found that, on average, people had this initial results showed the ‘prolonged physiological but tested negative, so had some other sort increase in their resting heart rates that impact of Covid infection, lasting for of respiratory infection.’    approximately two to three months Researchers have found that many athletes have on average, but with substantial intra- The Covid effect was most marked in developed breathing disorders after Covid infection individual variability’. In layman’s terms: resting heart rate. Whereas healthcare Covid is most definitely not just a cold, and P H OTO G R A P H Y: G E T T Y I M AG E S ; S T U D I O 33. D I G I TA L M A N I P U L AT I O N : S C R ATC H I N P O ST.CO.U K . * S O U R C E : T H E AM E R I CAN J O U R NAL O F CAR D I O LO GY professionals will accept anything between while you might be back on your feet soon, about 60 bpm to 100 bpm as ‘normal’, you may find it takes you much longer to get wearables track the individual’s own to the point where those feet move at the personal patterns over time and so are same speed as before.  a great data source for actual individual recovery. And that data showed that the So two years on, the messages are average Covid-positive individual did somewhat mixed. Yes, if you feel okay, you not return to their own normal resting can return to gentle exercise sooner than heart rate for 79 days. you might have thought. On the other hand, In those with other illnesses, it was just you might find it takes four days. And 14% of a lot longer to return to Covid patients did not your pre-Covid baseline return to their normal than you hoped; but resting heart rate for perhaps you’ll be more than 133 days. reassured by the findings For many, a slightly that this is in itself very ‘normal’.  elevated resting heart rate might not even The recovery process from be noticeable. But even mild Covid can be runners who use erratic and baffling, their heart rate for even for elite athletes. training may start to recognise Learmonth certainly what has become an extremely found it so. ‘What common pattern: while they may feel well threw me was that after enough to run, their I recovered from the immediate heart rate is higher symptoms, I was actually able to than they would expect when doing so. run really quickly over Everything is suddenly the shorter distances, recalibrated: running at a pace that but for anything in the previously might have peaked at 80% of speed endurance area, your max, now starts at that level. Easy I’d just flood with lactic. efforts suddenly become steady, steady Once I switched systems, efforts become hard and hard becomes my body couldn’t handle it.’ But with the impossible. It can feel – depressingly – like help of Dr Hull and his colleagues, he’s back you’re considerably less fit than you were.   to full fitness and feeling positive about the future. ‘I’m just delighted I’m running well  Why might this be happening? ‘It seems and actually setting PBs indoors,’ he says. likely that this goes back to some sort of It’s so easy to say, and so hard to do, but inflammation, and also to the impact of the when recovering from Covid, the lesson is autonomic nervous system that has been to listen to your body because everyone is found in many Covid study participants and different. Exercise is vital for your health, patients, where they have trouble regulating but you can push too hard, too soon. Be their heart rate,’ says Dr Radin. And Dr gentle on yourself and play the long game. Hull echoes her. ‘We don’t know the answer Learmonth wishes he had. ‘If I can give one yet, but it’s probably multifactorial, and piece of advice to any athlete, it would be to explained by some dysregulation of the take your time. If it happened to me again and I had the luxury of taking two or three months off, I would. But that’s easier said than done when you’ve got three or four months to qualify for the Olympics!’ JUNE 2022 RUNNERSWORLD.COM/UK 051

OFF TO Morning meals feeling A L monotonous? Time to F give yourself a head start with these five nutritious, flavour-packed dishes that will sustain you through whatever life and your training plan have in store. Prepare to feel more motivation to hop out of bed WORDS BY SAMANTHA MACAVOY PHOTOGRAPHY BY TED + CHELSEA 052 RUNNERSWORLD.COM/UK JUNE 2022

CHAMPION BREAKFASTS Y E Blueberry smoothie bowl Loaded with frozen fruit and pea protein powder, this super smoothie jump-starts your body, fuelling your runs and recovery 325 CALS / 5.5G FAT / 22G PROTEIN / 52G CARBS / SERVES 1 INGREDIENTS • 190g frozen blueberries • 1 banana, sliced and frozen • 65g frozen cauliflower • 240ml unsweetened almond milk, plus more as needed • 3 tbsp unsweetened pea protein (vanilla or regular) • 1 tsp flaxseed • ¼ tsp ground cinnamon • 1⁄8 tsp ground ginger • fresh berries and buckwheat granola, to serve MAKE IT 1 / In a blender, puree all the ingredients until smooth (the mixture will be thick), adding additional almond milk a little at a time to adjust consistency. Transfer to a bowl and top with some fresh berries and buckwheat granola. R JUNE 2022 RUNNERSWORLD.COM/UK 053

CHAMPION BREAKFASTS Green tacchoislli Packing big hits of protein, carbs and calcium, this is first-rate comfort fuel to help your body repair, rebuild and power through the day ahead 570 CALS / 31G FAT / 27G PROTEIN / 45G CARBS / SERVES 1 INGREDIENTS • 2 tsp olive oil • 2 large eggs • 3 tbsp grated cheddar • 2 small tortillas, lightly charred • 60g tinned black beans, rinsed • 2 tbsp sliced green jalapeños from a jar, plus more to serve MAKE IT 1 / Heat the oil in a frying pan over a medium heat. In a small bowl, beat the eggs with a pinch of salt. Add to the pan and scramble, then fold in the cheese. Spoon on to the tortillas. 2 / Add the beans and jalapeños to the pan. Cook on a medium-high heat for 1 to 2 mins, to heat through. Then spoon over the eggs and top with more jalapeños, if desired. 054 RUNNERSWORLD.COM/UK JUNE 2022

Avocado and sardine toast Don’t skimp on standards when it comes to breakfast; top your avocado with oil-packed sardines. This is a five-minute meal that provides protein, healthy fats and vitamin B12 589 CALS / 31.5G FAT / 24G PROTEIN / 57G CARBS / SERVES 1 INGREDIENTS • 1 small avocado, halved • 2 thick slices of sourdough bread, toasted • zest of 1 lemon • 1⁄2 tin of sardines, drained and halved • red pepper or chilli flakes • flat-leaf parsley MAKE IT 1 / Scoop the avocado out and mash it on the toast. 2 / Zest the lemon over, then sprinkle with a pinch of salt. 3 / Top with the sardines, red pepper or chilli flakes, and parsley. JUNE 2022 RUNNERSWORLD.COM/UK 055

Glazed salmon with roasted kale Looks like dinner; makes a stand-out morning meal. Chock-full of healthy fats and super greens, this salmon dish with honey-soya sauce delivers the nutrients your running body needs in a mouth-watering package 392 CALS / 20G FAT/ 41G PROTEIN / MAKE IT with ¼ tsp each of salt and pepper, and cook, 13G CARBS / SERVES 2 skin-side down, for 3 to 4 mins without 1 / Heat the oven to 200°C. On a large, rimmed INGREDIENTS baking tray, toss the kale with 1 tbsp oil, garlic moving until the skin is crisp and releases from the pan. Flip and cook for about 2 mins • Small bunch of kale, leaves chopped powder and 1⁄4 tsp each of salt and pepper. • 1 tbsp plus 1 tsp olive oil • 1 tsp garlic powder Arrange in a single layer; roast for 12 to 14 mins. more until barely opaque. 4 / Transfer the salmon to two plates, remove • 1 tbsp reduced-sodium soya sauce • 1⁄2 tsp 2 / In a bowl, whisk together the soya sauce, grated lemon zest, plus 1 tbsp lemon juice the lemon zest and juice, the honey and the the pan from the heat and add the soya • 1 tsp honey • pinch of red pepper flakes mixture (it will bubble up and get nice and red pepper flakes. thick). Spoon it over the salmon and serve • 2 × 170g salmon fillets 3 / Heat the remaining oil in a frying pan on a medium-high heat. Season the salmon fillets alongside the crispy kale. 056 RUNNERSWORLD.COM/UK JUNE 2022

FOOD STYLING: REBECCA JURKEVICH, EDGE REPS. PROP STYLING: MAEVE SHERIDAN. MODEL: DANAE REID, PARTS MODELS LLC CHAMPION BREAKFASTS A naturally sweetened frappe, made with frozen java, oat milk, banana, dates and spices, doubles up as breakfast and a caffeine boost to power you through your morning run and/or commute 193 CALS / 2G FAT / 3G PROTEIN / 46G CARBS / SERVES 1 INGREDIENTS • 120ml unsweetened oat milk • 1 banana, sliced and frozen • 3 pitted dates • ¼ tsp ground turmeric • 1⁄8 tsp ground cinnamon • pinch of ground nutmeg • 6 frozen coffee cubes (brew 170ml coffee and freeze in ice cube tray) MAKE IT 1 / In a blender, puree all the ingredients until sort of smooth. The texture should be like a slushy. JUNE 2022 RUNNERSWORLD.COM/UK 057

PHOTOGRAPHY BY ROBERT BREDVADSUPERCHARGE YOUR SPEED WITH SUPERSETS BY ASHLEY MATEO 058 RUNNERSWORLD.COM/UK JUNE 2022

UP TO SPEED Runner’s World coach Jess Movold performs a jump lunge to finish her three-move superset Amplify your strength work to run faster and longer without spending hours in the gym JUNE 2022 RUNNERSWORLD.COM/UK 059

WHEN MEGGIE SMITH lapped her These moves also strengthen your Garmin watch at mile two of a 10K race supporting muscles, which boosts last summer, she was shocked: she’d just your efficiency and allows you to run faster than she had in a mile time trial increase your miles and intensity the previous winter, and it felt effortless. She hadn’t started too fast (some early hills work to break through her own marathon explosiveness directly translates to faster on the course had kept her in check); by the performance plateau in 2016. times. ‘Your lower body is where you put time she crossed the finish line, she had force into the ground,’ says Dr Young. ‘If negative-split the course and taken more Movold understands that strength you can put more force into the ground with than five minutes off her best 10K time training can be a struggle for many runners. every step, then you can increase your stride from the previous autumn. Approaching weights can be intimidating, length, decrease your ground contact time or worse, feel like a chore when you’d rather and improve running economy – all of ‘I was shocked at how good I felt be running. So Movold designed a superset which improve performance.’ throughout the race, and how hard programme she calls Strength For Speed I was able to push myself,’ says Smith. that’s efficient yet engaging and can produce You can also develop those attributes results with just one session per week. by logging more volume or upping your Usually, a big performance leap like this speedwork, but getting those extra miles comes from diligent, strategic speedwork. The workouts follow superset blocks in might require a time commitment of But intervals aren’t what Smith credits for of three exercises, performed back to back an additional hour or two per week, says dropping her 10K race pace by more than to back, which complement each other. ‘The Dr Young. By contrast, Movold’s longest 45 seconds per mile. ‘The only thing I had first one creates fatigue, the second builds superset workout is 35 minutes and she says been consistent with throughout all my strength and the third generates power and that it can fit anywhere into your weekly training – more so than running – was explosiveness,’ says Movold. After the three workouts, except the day before a hard strength training,’ she says. moves, there’s a short rest and then two training session, such as speed intervals. more rounds of the superset. Smith had started working virtually The superset workouts are completely with Runner’s World coach Jess Movold in Stacking exercises like this also helps adaptable, too, so you can modify them to July 2020. The first change Movold made to you get more out of explosive movements meet your strength level. For example, start Smith’s routine was adding strength work such as a jump lunge or kettlebell swing, with just your body weight for the squats two or three times a week, which included says Mike Young, a biomechanist and and lunges if you’re a beginner. a session with supersets – exercises that are founder of the Athletic Lab sports research performed back to back. centre in North Carolina, USA. ‘Strength When you get comfortable with your movements allow for greater recruitment initial weights, bump up the difficulty by Her progression was gradual: she began of the muscle fibres and motor neurons, increasing the reps one week, then dialling with body-weight exercises, then graduated and if you follow them with an explosive the reps back to the prescribed number and to dumbbells under 12kg. ‘As the weights exercise, you’ll actually have greater increasing the weight the next week, says got heavier, I started noticing this ability output on that explosive exercise.’ Movold. Continue alternating increased to tolerate more running volume and reps and weight – without sacrificing your intensity,’ she says. Movold’s supersets (see p62) focus on form – as you get stronger. And then get developing the legs and glutes. Beyond prepared to reap the rewards of effortless Before strength training, Smith had supporting longer miles and preventing extra speed on your runs. a hard time running more than 20 miles injury, the increased leg power and a week without getting injured. But by spring 2021, she found she was able to log 35 to 40 miles per week. ‘I had fewer aches and pains as I increased my mileage and added in some speedwork,’ she says. ‘With strength training, I was still feeling healthy and didn’t worry I was on the cusp of injury.’ That’s because Smith was building up her supporting muscles, which helped her run more efficiently and stay healthy while putting in those faster miles and longer efforts, says Movold, who used strength 060 RUNNERSWORLD.COM/UK JUNE 2022

UP TO SPEED Adding strength work helped Movold beat her previous PB by 35 minutes at the 2016 NYC Marathon E JUNE 2022 RUNNERSWORLD.COM/UK 061

SUPERSET 1 KETTLEBELL DEADLIFT BUILD SERIOUS Stand with your feet about STRENGTH shoulder-width apart and FOR a kettlebell between your SERIOUS feet. Bend at the hips and SPEED knees and grab the kettlebell with both hands. With your Use these two spine neutral and your arms superset blocks extended, forcefully exhale from Runner’s World and use your glutes to thrust coach Jess Movold your hips forwards and to build running straighten your knees as strength and power. you lift the kettlebell off the After a five-minute floor. Reverse the motion, warm up, perform keeping your back straight the exercises in each and core engaged, to return superset back to back to the start. Do 12 reps. with no rest. After each superset, rest ROMANIAN for 30 to 60 seconds DEADLIFT WITH before starting the DUMBBELLS next round. Complete three rounds before With a dumbbell in each moving on to the next hand, stand tall with your feet block. You will need hip-width apart, shoulders one kettlebell, a set back and a very slight bend of dumbbells and in your knees. Slowly bend one heavy dumbbell. at the hips, sending your They should be heavy bum back while keeping your enough that the last torso straight, abs tight and two to three reps chest lifted. Engage your of each set feels hamstrings and glutes and challenging. lower the weights as far as you can until you feel a pull 062 RUNNERSWORLD.COM/UK JUNE 2022 along the backs of your legs. Push your hips forwards to return to standing. Do 12 reps. KETTLEBELL SWING Place the kettlebell on the floor and step back so you’re about an arm’s length away, with your feet placed a bit wider than hip width and knees slightly bent. Bend at the hips and grab the handle with a two-handed, overhand grip, then tip it towards your body as you engage your lats. Draw the weight back between your legs. Then squeeze your glutes to thrust your hips forwards and swing the bell out and up to chest level. Allow gravity to draw the bell down, then repeat. Do 24 reps.

UP TO SPEED SUPERSET 2 GOBLET SQUAT HOW TO SCHEDULE Hold a single heavy dumbbell vertically in YOUR front of your chest with SUPERSET your hands around the top STRENGTH portion. Stand with your WORKOUTS feet shoulder-width apart and your toes pointed MONDAY slightly out. Send your hips back and bend your knees Easy run to squat down until your thighs are parallel to the TUESDAY floor while keeping your chest lifted. Return to start Intervals + core and repeat. Do 12 reps. WEDNESDAY SPLIT SQUAT Rest or recovery Start by standing with your feet shoulder-width apart, THURSDAY holding a dumbbell in each hand. Step back with your Tempo right foot and bend your knees to lower as far as possible – FRIDAY with control – into a lunge. Without moving either foot, Superset strength push back up until your legs are straight. Do 12 reps, then SATURDAY switch legs and repeat. Rest day JUMP LUNGE SUNDAY Drop into a lunge position by stepping your left foot Long run forwards and bending both ADDITIONAL PHOTOGRAPHY: GETTY IMAGES legs to 90-degree angles, so the right knee hovers above the floor. Keep your chest lifted and your left knee centred over your ankle. From here, explosively jump straight up and switch legs in the air, landing softly in a lunge with your right foot in front. That’s 1 rep. Do 24. JUNE 2022 RUNNERSWORLD.COM/UK 063

YOUR NEW RUN COACH Guilty of not warming up or recovering properly when you train? Let Sir Mo Farah help you change your ways IF YOU’RE SHORT ON TIME, Mo wears the Mo credits a careful explains. ‘Mainly, I just try to make it can be all too easy HUAWEI WATCH diet, correct fluid sure my body’s loose: stretching my to dive headfirst into GT Runner intake, adequate calves, hamstrings, back and hips.’ your training runs without warming rest and high-tech He’ll also use a massage gun to help up properly. As can the temptation sleep,’ says Mo. He’ll then take this data tracking for the mobility of his muscles and joints. to dash straight through your front into account during his training that his success ‘I use the Theragun to make sure I get door afterwards – before you’ve day – but won’t obsess over it. ‘In that rid of any areas that feel tight,’ he says. stretched or cooled down. But, by scenario, you think, “Yeah, okay, spending even a fraction of your I didn’t get enough sleep last night but From there, Mo starts a gentle time preparing your body to run – I’m not going to make a big deal about warm-up, which helps him to hit his and helping it return to its starting it, I’m just going to keep it in mind.”’ target paces – and avoid any injuries state afterwards – you’ll not only get in the process. ‘Even for an elite more out of your training, but also Next up, it’s time for breakfast. athlete like myself, I’m tempted to slash your injury risk and recover ‘If I’m going for a run, it will be start running and just really go for faster ahead of your next session. a bit of toast and some fruit an hour it rather than letting my body loosen A good warm-up will gradually beforehand, but if I have a training off and slowly increase my heart rate,’ raise your heart rate and body session, it will be more substantial, he admits. ‘But if you go straight into temperature, and loosen your muscles, like porridge, a couple of hours before improving your range of motion. – and always with a cup of coffee.’ Afterwards, a proper cool-down will help you decrease your heart and Before starting off, he’ll do some breathing rate gently, lengthening dynamic stretching. ‘Not a lot,’ he muscles that have shortened during exercise and flushing out any lactic acid that has built up in your system. So, what is the best way to warm up and cool down? And how else can you ensure you are able to perform at your best and recover optimally? If anyone knows, it’s four-time Olympic champion Sir Mo Farah. We got the lowdown on his pre- and post-run routine – and why it’s so important. Preparing for a run Mo’s pre-run regime begins the minute he wakes up. ‘I look at my smartwatch – I wear the HUAWEI WATCH GT Runner – and check how long I slept for, how much of that was deep sleep and how much was light 064 RUNNERSWORLD.COM/UK JUNE 2022

RW / / WITH HUAWEI WATCH GT RUNNER a session, then it’s so difficult. That’s THE SECRET Mo says he’s with a cup of tea, which he says, ‘you how you pick up injuries. I couldn’t WEAPON constantly can’t beat’. For lunch, it’s a sandwich, go straight into a six-minute mile, IN MO’S monitoring his then pasta in the evening. ‘I’ll eat by for example. That would be too big TOOLKIT performance and 6.30pm,’ says Mo. ‘I don’t like things a shock for my body.’ comparing it to with sauce because they don’t sit well. How the HUAWEI previous weeks so And, of course, I stay hydrated.’ Recovering well WATCH GT Runner can he can continue to Just as you shouldn’t immediately enhance performance challenge himself Another essential part of Mo’s launch into a run, you shouldn’t just post-run routine is analysing his stats stop either, warns Mo. ‘You do have TAILORED TRAINING – all of which are captured on his to cool down because if you’re running With Huawei’s AI Coach smartwatch and synced with the fast and suddenly stop, you get a lot function, you’ll get Huawei Health app. ‘The main things more lactic acid build-up, which customised training I like to assess are heart rate, duration, means your muscles will feel heavy plans that automatically mileage and fastest mile,’ he says. and tight. And the goal is to make sure adjust to ensure you’re He then uses this data to monitor you’re not too sore the following day, making progress at his progress. ‘I look at what I did last or it can impact your training regime.’ your own pace. week, last month and the month before to compare my performance,’ he Mo usually runs for two or three ACCURATE DATA explains. ‘Coming back from my miles at a gentle pace following a hard You can rely on the injures, everything is about building training session, or for five to 10 HUAWEI WATCH GT and consistency each week.’ minutes after a shorter one. ‘It’s not Runner to accurately that you have to do exactly 10 minutes, locate your position As well as monitoring heart rate it’s just about bringing your heart rate – even among buildings and blood-oxygen levels, Mo uses his down and getting your body moving and trees – meaning HUAWEI WATCH GT Runner to again.’ The HUAWEI WATCH GT more precise data on log his sleep, which is integral to his Runner’s Weekly Training Load metrics such as distance recovery. ‘Tracking this has made me feature can assist in these types of run and split times. more competitive with myself than sessions, as it takes in all your relevant ever,’ he says, revealing that he aims stats and advises an appropriate time LONG BATTERY LIFE to achieve at least eight hours of to rest after a high-intensity run, With 14 days of battery shut-eye a night. ‘The more rest as well as exactly the right training life with typical use, I get and the more information I have volume for you on recovery days. you needn’t worry about about my body, the better I can be.’ your watch running Mo then performs some more out of steam midway stretching to loosen the muscles, and through your sessions. uses the Theragun again for any spot treatments, before having something to eat within 20 minutes of finishing. ‘I have my own protein shakes ready because by the time you get home, it’s easy to lose track of time.’ Other post-session snacks include a bowl of cereal, or Nutella on toast WORDS: JENNY BOZON. PHOTOGRAPHS: VICTORIA ADAMSON Discover more about the HUAWEI WATCH GT Runner and accessories at consumer.huawei.com/uk JUNE 2022 RUNNERSWORLD.COM/UK 065



REACH your PERSONAL BEST PHOTOGRAPHY: GETTY IMAGES 77 FAST AND SPURIOUS Training in a carb-depleted state can boost running performance – but only if you’re doing it right. We separate fact from falsehood JUNE 2022 RUNNERSWORLD.COM/UK 067

TRAINING THE HONEST TRUTH Learning from failure, rather than finding excuses for it, is the key to continued running improvement THE BEST ATHLETES I’ve coached our reactions to challenges and the TIME TO ‘corrective feedback’ and interpret it PHOTOGRAPHY: STOCKSY/ VICTOR TORRES; JOBE L AWRENSON are good at self-reflection. things we believe about ourselves, REFLECT as personal criticism and allow it to They tread the delicate we become inflexible.  A frank appraisal undermine our confidence. Without line between learning from of what went taking ownership, changing the poor performances and falling into A growth mindset assumes that wrong is key narrative around ‘failure’ and accepting destructive self-criticism. The truth we can change and improve ourselves to overcoming that often races don’t go quite to plan is, though, many runners struggle to through the experiences we have. a setback because of decisions we have made, it’s be completely honest with themselves. Central to the concept is the idea that hard to move forwards. Do any of the When a race goes badly or an injury challenges and, yes, failures can not following sound familiar? flares up, it’s easy to drift towards only be overcome, but are actually looking for excuses rather than taking key steps on the road to success. Common types of excuses an honest look in the mirror. Catastrophising: ‘I’m terrible at Psychologist Carole Dweck’s 2006 I believe long-term success, not just 10Ks,’ ‘I’m rubbish at racing’ – on the book, Mindset, introduced the concept in sport but in life, often comes out of a face of it, these might not seem like of fixed and growth mindsets. With a process of having a plan, trying, failing excuses, just straight self-criticism. fixed mindset, we tend to believe that or partially succeeding, adapting and But sweeping statements like this our abilities and decision-making trying again. Success is a winding road can be a sign of an unwillingness to are innate and either unchangeable or with the direction informed by us address specific and controllable at least very difficult to change. We learning from our experiences. This aspects of performance. It’s easier might not necessarily recognise that relies on the ability to review honestly.  to write yourself off if you don’t we have a fixed mindset, but through want to make changes.  Professor Dweck argues that we do ourselves harm by protecting ourselves from failure. We take 068 RUNNERSWORLD.COM/UK JUNE 2022

Emphasising the uncontrollable: HOW TO BE A It can be comfortable to believe that MORE REFLECTIVE an external variable – a footwear malfunction, an unexpected change in RUNNER weather, a niggle that emerges in the race – is the main reason for an event For runners wanting to improve, try these exercises I use not going to plan. Of course, these with athletes, recommended by sports psychologist things happen, and they can be hard Josie Perry, author of Performing Under Pressure to mitigate. However, we can’t elevate these variables to the sole factor for 01/ CONTROL MAPPING 02/ POST- not getting the result we want. This is best done two or COMPETITION GRID There is never a single reason for a three weeks before race Dr Perry recommends performance being successful or not. day. Dr Perry suggests drawing a grid on a sheet splitting a sheet of paper of paper, splitting a page ‘WITHOUT TAKING into three sections. In the into four boxes. In the OWNERSHIP, IT’S first, list things that affect top left box, include the HARD TO MOVE ON’ your performance and you decisions and actions in believe you can control. In the build-up to the race Seeing the controllable as Process over outcome the second, list things that and on race day that you uncontrollable: This is when we Running is a highly measurable you believe you can at feel were effective. In the believe all negative factors are totally sport: you get a time at the finishing least influence or mitigate. top right box, list those beyond our control. ‘I was on course line, a pace on your watch, your In the third section, note that were ineffective. In to 30km and then my legs cramped finishing token at parkrun. This tends down things that you can’t the bottom left, consider up,’ ‘I felt great but struggled in the to mean, as runners, we focus on our control. Think broadly and elements you plan to do heat,’ ‘I’d have PB’d but the gel I took performance goals – in other words, creatively about these again in future and, in the made me sick.’ Viewed differently, the outcome we aim to achieve. While, areas. Consider not only bottom right, list things these experiences could read as, ‘I of course, having a laser-like focus on your race plan, but also you will change. Try to perhaps paced poorly today and tired your dream PB can have benefits in your thoughts and feelings think of all the factors and too soon,’ ‘I failed to adjust my pace terms of goal-setting, there’s a danger around the race, your kit, decisions you feel impact to accommodate the conditions,’ it can bring with it greater anxiety travel and logistics, the race-day performance.  ‘I didn’t practise my fuelling well and increased fear of failure. weather and environment, enough to adapt my body for race and other participants. 03/ SETBACK ANALYSIS day.’ These are statements that A mastery-oriented athlete shifts Reflect on your training The two tasks above should give us the opportunity to take their focus off the outcome and on so far, your strengths and give you a much clearer remedial action. When we view to the learning process and the areas for development. sense of what might have factors such as weather, nutrition, improvement they need to develop Once complete, use the led to a poor race and what pacing or kit as somehow beyond to achieve their goal. It might sound remaining time before your needs to change. Setback our ability to control, a reason can small, but changing your goals from race to work on influencing analysis involves taking quickly turn into an excuse.  a list of race outcomes and PBs to a what you can and not those elements, trying to set of targets around your training worrying about what you understand what caused approach and what you aim to get can’t. After the race, look at them and setting an action better at will help you reflect more your control map – it will plan for what you might do usefully on your decisions. Rigorous, help you determine if there differently next time. If hot honest but self-respectful post-race were better, controllable weather meant that you analysis will help you turn excuses decisions you could have fell off your pacing plan, into learning. In time, this learning made, or perhaps that you perhaps you want to focus will lead to better performance. managed to effectively on conditioning your body relax about what you to hot conditions, perhaps Tom Craggs is road running couldn’t control and you might explore how to manager for England Athletics thus performed better.   make informed decisions about adapting your pace as temperatures rise? If a gel made you sick, what other brands might you try? Will you take them on differently next time? Implementing the answers to these questions will raise your game next time round. JUNE 2022 RUNNERSWORLD.COM/UK 069

YOUR QUESTIONS ANSWERED Is running two marathons BY OUR RESIDENT OLYMPIAN in a month doable? It’s doable, but it’s not BY JO PAVEY necessarily advisable. It depends on factors such as How helpful is the 80/20 rule Jo’s tip: how hard you plan to run, PHOTOGRAPHY: ALAMY; BETH BISCHOFF as a general training approach? Do the the surface, the conditions maths and your level of experience. It works on the principle that you spend therefore useful – it enforces the importance Running a marathon hard 80% of your training working at a lower of easier days. However, flexibility is key, If you plan to results in muscle damage intensity and 20% at a high intensity, too. Being slightly either side of the ratio use the 80/20 and a lowered immune setting a pace at or above your threshold or may work for a lot of runners. Everyone is rule, calculate system; taking an easier tempo pace. Following the rule does have different and it’s not necessary to work it how much you pace reduces recovery advantages for performance and injury out exactly. Of course, there are also times run in a week time. Decide if you want prevention, as many runners run too hard when your body needs longer periods of by distance or to target a faster first on their easy days and between important easy training. When you plan your workout time. If you run, marathon followed by a workouts. Too much fast, high-intensity schedule, try to remember that it’s not just say, 40 miles slower second one, or two running means more force is put through purely about percentages, it’s also about a week, 32 easy ones, as two fast muscles, bones, joints and tendons, and how the training mix is put together. miles would be ones aren’t really doable. without easier days, the immune system High-intensity work needs to be adequately low-intensity Between the two races, is put under stress. Your body needs to spaced out within a training week or period, and 8 miles focus on your recovery recover so it’s ready for interval sessions and the sessions need to be well-planned would be high. as this will determine and tempo runs. The 80/20 approach is to cover a variety of different paces.  If you use time, how you approach your and you run for second marathon. 4 hours a week, you’d have 192 Which leg exercises can minutes of easy boost my uphill running? running and 48 Try focusing on the correct minutes hard. recruitment of muscles and (These figures posture and engaging your don't need to be core with the below moves: totally exact.) The 48 minutes Step-up: with a dumbbell of hard running in each hand, put your can be split in right foot flat on different ways, a step, so as shown below. your knee Session 1: is bent at 10-min a 90-degree warm-up; 8 x angle. Brace 3 mins fast with your core and a 90-sec drive upwards recovery; and from your right foot, so your a 10-min right leg is straight, and lift warm-down your left leg to a 90-degree Session 2: angle in front of you. Step 10-min down with your left leg to warm-up; the start position. Do 10 24-min tempo to 15 reps on each leg. run; and a 10-min Dumbbell squat: with a warm-down weight in each hand, stand with your feet shoulder- width apart. Squat down until your knees are nearly at 90 degrees, ensuring your knee doesn’t move too far forwards over your foot. Go back to the start position. Do 2 sets of 10 to 15 reps. 070 RUNNERSWORLD.COM/UK JUNE 2022

TRAINING A FRESH TAKE ON MAXIMISING YOUR RUNNING ENJOYMENT BY CORY WHARTON-MALCOLM FREE YOUR FEARS Here’s how to soothe some of the niggling worries common among new runners OVER THE YEARS, I have The fear: experienced first-hand and Coming last as a coach the fears that are I’ve entered a race and come dead last – common to new runners, four times, in fact – but I keep coming as well as those who’ve been running back. Reason being there’s only one way for a while. So here are a few ideas on to go from last, meaning everything how to deal with some of the worries from then on is an improvement. that we’ve all had to overcome. The fix:  I didn’t mind coming last because The fear:  The fear: Cory founded I knew that every week I was giving the Track Mafia my all and getting better. I wasn’t Getting stranded on a long run Being stuck in the comfort zone there racing others who might have How could I get faster, or go longer? running crew been running longer than me, I was The fix:  I realised I needed to get comfortable and is a Nike Run there to race the clock. And the crowd This was one of the easiest things to with being a little more uncomfortable. Club Head Coach. was my own cheering squad, helping solve. In case I had to bail on a long The fix:  me get over the finish line. When run, I’d go out with my debit card or Instead of trying to run a long distance Instagram: I did cross that line, they cheered Travelcard, and nowadays I always at a pace I knew I couldn’t manage, @bitbeefy, me on, because that’s what other run with my phone so that if push I’d test my pace over 1km, then a mile, @trackmafia_ runners do – they support you on comes to shove, I can get a train or then two and so on. I asked friends your journey, they don’t try to bring bus. (Or, if I’m really struggling, who were faster than me if I could tag you down. So have faith in yourself phone my mum to come and get me!) along for some of their run. I knew and them: both will surprise you. Whenever I plotted a route, I would I wouldn’t last the whole distance always plan it with a gold, silver and at their pace, but I could hang with The fear: bronze finish – gold would be getting them for a while, so I did that. Every Feeling self-conscious home, silver a mile or two from home, week, I lasted a little bit longer until When I first started running, I was bronze halfway. The reason I did finally I was able to run with them worried people would laugh at me. this was I never wanted to return comfortably for 30 to 60 minutes. I’d run at night or early in the morning home feeling like a failure, I wanted The trick is to check your ego, start when there were fewer people around. to feel like it just wasn’t my day. small and don’t be afraid to commit. The fix:  Positive reinforcement like that can One day, I decided that I’d smile at ILLUSTRATION: ADAM NICKEL really help you get back out there anyone looking at me, wave and say when things didn’t go your way. hello. For those I’d see laughing, I’d be grateful I put a smile on their face. For me, it’s all about perspective because, when you really think about it, what exactly are these people looking at or laughing at? That you’re making an effort to be a better version of yourself? As time passed, I also realised that finding like-minded people to run with meant that I wasn’t alone, and being part of a group really helped build my confidence.  JUNE 2022 RUNNERSWORLD.COM/UK 071

RAISE YOUR GAME ‘The solution is to strength train Hitting the weights regularly for stronger muscles, bones, tendons, ligaments and joints, which will boost your will help protect the runner’s body performance, as from the impact forces of running,’ well as slashing he explains. Research supports the your risk of injury idea of strength training to sidestep injury. For example, one 2018 study, WORTH THE WEIGHT published in the Journal Of Orthopaedic & Sports Physical Why strength training should be part of all runners’ Therapy , found that strengthening regimes, and how to make sure you’re doing it right the hips and knees helps to reduce pain associated with runner’s knee. DEAR RUNNER, THE sooner The science of strength training you realise that strength When it comes to building muscular ‘Because the key ingredient to any training and running go strength – the amount of weight training programme is consistency, hand in hand, the quicker or the load that you’re able to lift the runner who can stay healthy you’ll improve your performance. – the perks are undeniable for distance enough to put in more weeks, months While a lot of runners avoid strength runners. Those advantages boil or years of training will be fitter than work, it’s so vital to your stride that down to two main research-backed their injury-prone counterparts,’ many coaches view it as an essential benefits: injury prevention and says New York-based physiotherapist part of training. Science supports improved performance.  Blake Dircksen. Strength training that, too. According to a review supports both consistency and published in the journal Sports Before you can even think about longevity by training tissues to Medicine, resistance training improves improving your run speed, you first withstand the heavy workload that a trained runner’s economy, or the need to develop a solid base of running puts on them. ‘Strength amount of energy a runner uses, by endurance, which you build through training makes muscles more robust up to 8%. And that’s just one of the mostly easy mileage. The catch: and able to handle more repetitions many positive outcomes. Here’s why increasing your mileage poses injury and more miles before breakdown you need to hit the weights room, and risks, explains Jason Fitzgerald, occurs,’ Dircksen says.  what to do when you get there. a running coach and the founder of Strength Running in Colorado, US.  Time spent in the weights room does more than just stave off injury. It also helps with execution. According to a systematic review, also published in the journal Sports Medicine, weightlifting improves speed, running economy and muscle power. ‘Strength training gives a huge boost in an athlete’s ability to generate force and decreases ground contact time,’ says Dircksen. ‘Running is essentially a series of plyometric hops from one leg to the next, and we rely heavily on muscular, fascial and tendon tension in our lower and upper bodies to produce that spring effect,’ Dircksen says. Strength training builds that tension. Where to start Just like with running when you gradually increase mileage, you also have to build your strength slowly. ‘You need to put in the requisite amount of base strength training before you increase the intensity and volume demands of heavier lifts,’ says Dircksen. ‘Heavier lifts obviously come with more force to the muscles, tendons, ligaments and joints, so having that underlying strength 072 RUNNERSWORLD.COM/UK JUNE 2022

TRAINING ‘STRENGTH TRAINING FOR STRONGER MUSCLES, Howoftentolift How frequently an athlete strength BONES AND JOINTS WILL HELP PROTECT THE trains will depend on the type of RUNNER’S BODY FROM THE IMPACT OF RUNNING’ resistance training they’re doing, their experience level and whether it’s racing season. When you don’t have a race coming up, focus on performing heavy, multi-joint lifts (such as barbell deadlifts and push presses) that are more taxing to the nervous system. Dircksen suggests doing those one to three times a week. It’s good practice to continue doing the heavier multi-joint lifts through a racing phase of training if you’ve already been doing so. But you’ll want to lower adaptation is important to make How to progress the intensity, volume and frequency sure you don’t injure yourself.’  ‘Any good weight-lifting programme to allow for peak performance – go To build your strength base, focus should be periodised, meaning the for just once or twice a week and on five major movement patterns, plus goals of the programme change over lower the reps and sets on these heavy a core exercise. That includes a squat, time – just like a running plan will have lifts as you get closer to race day.  deadlift (or another hinge move), a base phase, a competition phase and You can also focus on maintenance lunge, chest press (or another push a taper phase,’ Fitzgerald says. That at any time, going for lighter weights move), rows (or another pull move) means the intensity, volume or amount and higher reps for more endurance- and planks (or another core move). of weight a runner lifts will change over type work. Schedule these workouts Fitzgerald recommends starting with time. ‘To start, focus on technique and two to four days a week outside race five to 10 reps and three to four sets.  mastering the motor pattern of the lifts training and two to three while in Brand new to strength training? you’d like to do later in the training race prep, Dircksen says. Less intense Master those movements using only cycle,’ says Dircksen. Once you’ve but still effective moves you could your body weight first, then slowly adapted to the muscular endurance substitute in for maintenance mode: begin to add weight, starting with phase and feel comfortable with the banded glute bridges and press-ups. a load that feels challenging but movements – after about four to six When it comes to strength training, doesn’t break your form.  weeks – start to increase the weight something is better than nothing and first, then the speed of the movement. your sessions can be short and sweet, What to do Every four to six weeks after that, make Dircksen says. ‘If you’re new, start with ‘Strength sessions should be effective a change by focusing on a weight, speed a simple at-home body-weight routine,’ and never rushed: I always want or volume increase. This progressive says Fitzgerald. ‘No matter where a runners to focus on good form and overload approach will keep you runner is in their strength journey, the adequate recovery, so I prefer not to crushing your strength goals. best time to start was yesterday. use circuits or supersets in the weights room,’ Fitzgerald explains. Instead, he recommends focusing on one exercise at a time, completing all reps WORDS: AMY SCHLINGER. PHOTOGRAPHY: GETTY IMAGES and sets, then going on to the next SHOULD YOU your form. ‘If an athlete doesn’t the weight you’re using or just move. To get the most bang for your buck in terms of those exercises, STILL LIFT need to adjust their form to do fewer reps or sets. though, compound movements should compensate for soreness, if As with running, you need make up the bulk of your strength WHEN YOU any soreness dissipates or to let your body recover from work. These moves involve multiple starts to feel better during the strength sessions. ‘Recovery muscle groups working at the same ARE SORE? workout or if the soreness is is hugely important, especially time, generally require higher force just mild or a dull, achy feeling, if you’re attempting to add production and help to promote then it’s probably okay to lift,’ the stress of strength training healthy movement. That means that Strength training breaks down Fitzgerald says. into your weekly running fundamental lifts such as squats, muscle fibres, so it’s expected Ultimately, the movement schedule,’ explains Dircksen. deadlifts and bent-over rows (all key that runners will feel sore itself is far more important You need recovery time after exercises for runners) are much better after lifting. Don’t let soreness than the weight that you lift. strength work to let muscles options than moves like biceps curls stop you from continuing So, if you’re feeling sore but adapt and get stronger – or triceps extensions, which isolate with a strength programme, still want to get in some that’s when you’ll see running muscles, Fitzgerald says.  however, unless it’s affecting strength work, simply reduce performance peak, too. JUNE 2022 RUNNERSWORLD.COM/UK 073

KEFIR FACTOR This cultured, fermented milk is full of probiotics and good for the gut and bones. Try these tasty recipes Celeriac soup with horseradish kefir cream A feast for your microbiome. Fibrous celeriac and kefir’s probiotics mean a midweek dinner that your gut will love 172 cals / 10g fat / 5g protein / 1 / Preheat the oven to 180°C. juices. Add to the DIGESTION 19g carbs / serves 6 Coat the celeriac with the saucepan with the rest AIDING honey, 1 tbsp oil and thyme, of the stock, plus the kefir. Blitz 1 celeriac, peeled and cut into season, then toss. Place in an smooth with a hand blender. wedges • 1½ tbsp honey • ovenproof dish, then add the 4 / For the kefir cream, combine 2 tbsp olive oil • 1 tsp dried garlic bulb face-down. Roast all the ingredients in a bowl. thyme • 1 garlic bulb, top sliced for 1 hr, tossing the celeriac and Serve the soup with a drizzle off • 2 leeks, chopped • 1.5ltr removing the garlic 45 mins in. of the kefir cream and top with vegetable stock • 125ml kefir • 2 / In a large saucepan, heat a sprinkling of hazelnuts. 30g chopped hazelnuts, toasted 1 tbsp oil and gently sauté the For the kefir cream: leeks until soft. Turn off the 4 tbsp kefir • 1 tbsp grated heat; add the cooked celeriac horseradish root • zest and and roasted garlic cloves, juice of ½ lemon • handful squeezed from their skins. of parsley, chopped • ½ tsp 3 / Add a ladleful of stock to salt and a pinch of pepper the baking tray, collecting the Coronation chicken with kefir dressing This flavour-punching salad is packed with lean protein, making it the perfect post-long-run recovery lunch 284 cals / 10g fat / 24g protein dish, drizzle with ½ tbsp olive MUSCLE / 28g carbs / serves 6 oil, season and bake for 25 mins. BUILDING 2 / Place the sultanas in a 4 chicken breasts • 1½ tbsp plus saucepan with 125ml water 2 tsp olive oil • 75g sultanas • and the vinegar and simmer 4 tbsp cider vinegar • 2 onions, for 20 mins. Heat 1 tbsp olive chopped • 15g ginger, chopped oil in a pan and gently cook the • 3 garlic cloves, chopped • 1 onions, ginger and garlic until tsp tomato purée • 125ml kefir soft. Remove from the heat. • 100g Greek yoghurt • juice 3 / Blend the onion mix, tomato of 1 lemon, plus 2 tsp • 2½ tsp purée, kefir, yoghurt, juice of curry powder • 1 tsp turmeric 1 lemon, seasoning and spices • 200g each of white and red in a food processor.  cabbage, shredded • 1 carrot, 4 / In a bowl, combine the grated • 100g kale, chopped • cabbage, carrot, kale and 5 spring onions, chopped • 10 spring onions with 2 tsp dried apricots, soaked in hot olive oil and 2 tsp lemon water for 20 mins • 30g flaked juice. Season. Massage the almonds, toasted • handful dressing into the veg. parsley, chopped 5 / Slice the chicken and mix in a bowl with the dressing, 1 / Preheat the oven to 180°C. strained sultanas and apricots. Put the chicken in an ovenproof Add this to the salad base and toss to combine. Top with the almonds and parsley. 074 RUNNERSWORLD.COM/UK JUNE 2022

Buckwheat, squash and kefir risotto STOMACH FUEL FILLING Lunchbox need a boost? This risotto will keep you satisfied MOOD until well past 4pm, thanks to high-protein buckwheat BOOSTING 302 cals / 13g fat / 7g protein toast for 2 to 3 mins before JUNE 2022 RUNNERSWORLD.COM/UK 075 / 47g carbs / serves 6 adding the cider and cook until it’s almost evaporated. Starting 400g butternut squash, with 200ml, add the stock peeled and cubed • 1½ tbsp slowly. Simmer, adding 100ml olive oil • 1 onion, diced • 2 at a time, topping up when garlic cloves, crushed • 170g almost entirely absorbed. uncooked buckwheat • 4 tbsp Repeat until all the stock cider • 500ml vegetable stock is used or the buckwheat • 2 tbsp nutritional yeast • feels nice and soft.  100g cavolo nero, chopped • 4 3 / Stir in the roasted squash tbsp kefir • 70g walnut halves, and nutritional yeast. Remove toasted • 50g dried cranberries the pan from the heat, put the lid on and let it stand for 1 / Preheat the oven to 180°C. 5 mins. Add the cavolo nero Roast the cubed squash with to the used ovenproof dish, 1 tbsp olive oil and a pinch of salt coating well in the excess oil. and pepper for 30 mins. Heat ½ Season and let it crisp in the tbsp olive oil in a large saucepan oven for 10 mins.  and sauté the onion and garlic 4 / Remove the lid from the for 5 mins until soft and golden. risotto and stir in the kefir, 2 / Add the buckwheat to the along with the walnuts and saucepan and combine. Lightly cranberries, reserving a few to sprinkle on top. Drizzle a bit more kefir on top, too. Fruit crumble and spiced kefir ice cream Feed your mind with a scoop of kefir ice cream, and your sweet tooth with a serving of this much-loved pudding WO R D S : E M I LY P R I TC H A R D. P H OTO G R A P H Y: E L L I S PA R R I N D E R. R E C I P E S : G E O R G I E DAY, H E A D O F P R O D U C T 344 cals / 18g fat / 9g protein blender and blitz until smooth. DEVELOPMENT AT HIGH MOOD FOOD (HIGHMOODFOOD.CO.UK). FOOD STYLING: IONA BLACKSHAW / 43g carbs / serves 10 Pour into ice cube trays. Freeze for at least 4 hrs.  500ml kefir • 150g Greek 2 / Blitz the cubes with the yoghurt • 180ml maple syrup remaining kefir until smooth • juice of 3 lemons, zest of 1 • and creamy, adding water if 1 tsp cinnamon • ½ tsp ground needed. Place in the freezer.  ginger • ¼ tsp ground 3 / Preheat the oven to 180°C. cardamom • 1 tsp vanilla extract Put the apples, juice of 2 lemons • 4 cooking apples (about and zest of 1, 60ml maple syrup, 700g), peeled, cored and cut grated ginger, cinnamon stick, into wedges • 2 tbsp grated star anise and 100ml water in fresh ginger • 1 cinnamon stick a saucepan and cook gently • 1 star anise • 350g mixed until the apple is tender, but frozen berries • 160g almond not soft. Add water if needed; flour • 60g desiccated coconut stir in the berries.   • 50g flaked almonds • 90g 4 / In a new bowl, combine the walnut pieces  almond flour, coconut, almonds, walnuts and a pinch of salt and 1 / Add 400ml kefir, the yoghurt, stir in 60ml maple syrup until 60ml maple syrup, the juice coated. Place the fruit in an of 1 lemon, cinnamon, ginger, ovenproof dish and sprinkle the cardamom and vanilla to a crumble mix on top. Bake for 25 mins until golden. Serve warm with the kefir ice cream.



FUEL EXPERT NUTRITION ADVICE 01/ These sessions should TO FUEL YOUR RUNNING only be done a maximum of two or three times a week. By Renee McGregor 02/ They should ideally be up to 90 minutes long, at an PHOTOGRAPHY: JOBE LAWRENSON. SOURCES: GLEESON, MICHAEL. 2019 IMMUNOLOGICAL ASPECTS OF SPORT NUTRITION; JOURNAL OF PHYSICAL THERAPY SCIENCE The lowdown on training low intensity no higher than 60% of your VO2 max, or a 6/10 What you need to know about running in a carb-depleted state perceived exertion level. 03/ Most importantly, you ‘Fasted training’ is a term The science cycling. But as is often the PRE-MORNING should still consume your that has been in most case, the scientific processes RUN FUELLING overall carbohydrate needs runners’ vocabularies for There is evidence to suggest and research behind this OPTIONS after training, distributed several years now. But how that doing some training in theory are misinterpreted evenly over the day; critical many of us fully understand a carbohydrate-depleted – so many runners believe Hot cross bun to get adaptation from the term and its specific state can help use more fat that ‘training low’ not only Glass of fruit training. One meta-analysis purpose? For some runners, for fuel. This could be an means training occasionally juice and of studies showed that fasted training is a matter advantage, particularly in in a carbohydrate-depleted a banana a low carbohydrate intake of convenience. They want endurance events where state, but that carbohydrate Slice of toast for three weeks or more to train first thing, and it’s glycogen stores become should be kept at a very 1 Weetabix began to have negative too early to eat anything depleted and a limiting low level at all times. with milk consequences for health before going for a run. For factor. With moderate Fruit yoghurt and performance. others, it’s a way of trying intensity, glycogen stores How to ‘train low’ Sports gel to enhance adaptation from can last 90 to 120 minutes. Risks of fasted training training. Whichever camp The theory is that if we help While ‘training low’ you’re in, it’s important our body adapt to using does involve exercising Studies by Loughborough to understand the process more fat as fuel, we can in a carbohydrate-depleted University* reveal that low and whether it may actually spare the stores for longer. state (many prefer to do carbohydrate availability have negative consequences this first thing in the often results in a depressed for your performance. This concept, known morning), there are some immune system. In as ‘training low’, was first key protocols to observe: addition, other research* used in long-distance road has highlighted that exercising in a fasted state can cause the stress hormone cortisol to rise. If the cortisol level is chronically high, this can lead to a down regulation of hormones, resulting in poor metabolism, bad adaptation from training, storing more fat and presenting a higher risk of injury and illness. The benefits of fuelling Fuelling morning training is advantageous for health, performance and body composition. Taking on some carbohydrates before training, then recovering afterwards with a good combination of protein and carbohydrates, ideally within 30 minutes, will ensure optimal adaptation and progression and encourage a consistent approach to training. Renee McGregor is a leading sports dietitian with over 20 years’ experience. reneemcgregor.com JUNE 2022 RUNNERSWORLD.COM/UK 077

STRAP IN Focus on flexibility to improve your overall running game FLEX APPEAL parameters such as time to exhaustion and total distance, according to a recent We often skip it, but stretching improves performance review in Frontiers In Physiology. It and injury resilience – and a little goes a long way also showed that less flexible runners gained the biggest benefits. What’s YOU KNOW YOU’RE supposed Plus, it’s helpful to understand why it’s more, a review from 2016 indicates an to stretch. But it’s likely the so beneficial and to add a few basic association between stretching and first thing you skip on your moves to your schedule. Here’s all you a more than 50% risk reduction in training to-do list. And it’s need to know for a solid stretch. acute muscle-related injuries. not just your flexibility that suffers. This activity is vital to recovery and Why should you stretch? There are mental benefits, too. decreasing your risk of injury, says At the base level, stretching can help Many of Brannigan’s clients come in Jeff Brannigan, programme director improve flexibility (achieving a muscle with discomfort due to a lack of mobility at Stretch*d, a stretch therapy studio, or joint’s end range of motion) and and leave with the feeling of stress who’s worked with Olympic athletes. mobility (maintaining control through relief. ‘They don’t necessarily realise ‘What holds people back from that range of motion). And when you how much stretching can help them stretching is that it seems like a big improve these areas, you see physical relax and decompress,’ he says. time commitment,’ he says. ‘But pay-offs in performance and recovery. really, if you can carve five to 10 ‘If you’re too tight, your body’s not Stretching is especially crucial minutes out of your daily routine, going to be able to move properly, so for those who sit all day, Brannigan you can accomplish a lot.’ The key you’re going to be more prone to injury says. It’s hard to loosen up after being to creating a consistent routine is and pain,’ Brannigan says.  sedentary, so adding some stretches knowing what type of stretches to do to your workday will make your (and when) to maximise the benefits. And a single, short bout of stretching evening run much more enjoyable. can improve performance, based on What kind of stretching is best? Depending on your goal – whether you’re warming up, cooling down or loosening up during the day – 078 RUNNERSWORLD.COM/UK JUNE 2022

BODY+MIND you should stretch accordingly. There 4 STRETCHES TO Brannigan recommends four dynamic stretches are two main types of stretching: static ADD TO YOUR and dynamic. Each version works best ROUTINE that will work for most runners, helping to for different scenarios. increase range of motion in key areas. Perform Static stretching These stretches are the these moves abefefowrXesXeocXroaXnfXdtesXrbyXeoXfuoXrrerXuyXno,XuhXroeldpienagt traditional, old-school each for just RunUnt veliquodit, endae methods such as touching your toes and holding for 30 seconds, Brannigan to complete 10 reps per side. says. After a run, when your body is con re ne volorum warm, static stretches can help increase WORDS: CHRIS HATLER. PHOTOGR APHY: TREVOR RAAB. *SOURCE: INTERNATIONAL JOURNAL OF ENVIRONMENTAL RESEARCH AN D PUBLIC HEALT H range of motion. Research published ABDUCTOR STRETCH et dest, conecus et rem hici in PLOS One also found that six sets of 30-second static stretches (with 10 Targets / Abductors (the muscles that sit saepror sam labore to 20 seconds of relaxation between) around the side of your hip) can increase blood flow and decrease HAMSTRsINapGeSruTmREqTuCeHipsam faciet arterial stiffness (the thickening of Best for addressing / Hip mobility, Targets / oHfafimcstterminpge(trhaetiabancekoofffitche thigh) the walls of your blood vessels, often lower-back/hip/knee pain, sciatica Best for atdedmrelsasbinogre/sHniahmilsettrianlgit associated with cardiovascular disease). flexibility,mhiopsmamobsiulintyt,dloowloerer-sbtack/hip/ Previous research published in How to do it / Lie on your back with your knee painr,esmciaptoicreast periaec ationem the International Journal Of Exercise legs straight. Bend your right knee and gently Science showed static stretching can pull it across your body and up towards your quiam, suntotat quis negatively affect sprint performance shoulder, with your knee bent at about 90 How to dosiimt /pLoiseto, nsuynotuarpbiadcqkuwiaitth your when done as a warm-up. But recent degrees. Hold for 2 secs, then return to the legs straight. Place a strap around your right findings* suggest that both static and starting position. Do 10 reps per side. Use a foot, holdqinugaiet wetitahubt olatmh yroeuhrehnaimndus.tLift dynamic stretching in a warm-up strap or resistance band to assist, looping it improved running economy and around your foot and pulling with your hands. omni dolores tiberiam reduced perception of effort compared your leg steraairguhmt urpemanpdobrraucmk tcouwsaarudts your with not stretching at all. The head. Straighten your right leg as far as takeaway? Anything is better than possible wviothluypotuarqfouoi ut ftlaesxendulalanbdiyuomur heel nothing, but it might be best to hold off on static stretches before a high- faccabo. Ut quo vit, cori bla intensity interval session in favour of reaching tiopwsaamrdsrethroevciedielisntgi.nHnoeldctfeomr 2 secs. the other type of stretching – dynamic. Relax your leg. Repeat for 10 reps per side. Dynamic stretching vent The theory behind dynamic stretching is if you gently pull QUAD STRETCH QUADRATUS LUMBORUM (QL) AND on a rubber band in short sets, it will LOWER-BACK STRETCH gradually lengthen without harming Targets / Quads (the front of the thighs) elasticity, Brannigan says. These short, Targets / The QL (the deepest ab muscles controlled reps loosen your muscles Best for addressing / Quad flexibility, on either side of the lumbar spine) over time, and it’s even better if they tight hips, hip/knee/lower-back pain, mimic the motion of your workout. poor posture Best for addressing / Tight lower to mid Research backs up the benefits, back, tight hips, back pain, poor posture too, particularly when it comes to How to do it / Lie on your side, your top leg increasing range of motion. One straight, your bottom leg bent and up towards How to do it / Sit on a chair with both your study of 24 participants, published the chest, your knee bent about 90 degrees. hands behind your head, your feet planted. in the Journal Of Sports Science & Put the foot of your bottom leg in a strap. Twist as far as you can in one direction. With Medicine in 2019, found that those Hold the ankle of your top foot and bend your your elbows wide, drop your front elbow who performed 15 reps of a knee knee with your foot behind you. This is your down towards your opposite knee, bending extension and a relaxation movement starting position. Bring your top leg back as at your side. Your back elbow should point (to stretch the hamstrings) prior to far as possible; use your hand to assist. Hold up towards the ceiling. Hold for 2 secs. exercise increased range of motion for 2 secs. Return to start. Do 10 reps per side. Return to start. Repeat for 10 reps per side. in their hamstrings by 7% to 10% and decreased stiffness overall. The Frontiers In Physiology review also supports dynamic over static when it comes to increasing time to exhaustion and total running distance (markers of a strong run performance). JUNE 2022 RUNNERSWORLD.COM/UK 079

KIT WITH A CONSCIENCE Our pick of the best sustainable and ethical running gear, plus how to reduce your running footprint Speedland SL:PDX Shoes AS RUNNERS, WE SPEND HOURS OUTDOORS, making the most of our Speedland SL:PDX Shoes planet. That places us naturally at the vanguard of wanting to preserve it, and a key way we can make a difference is through the kit we wear. With fast $375, runspeedland.com fashion responsible for more carbon emissions annually than all international flights and maritime shipping combined, runners are increasingly questioning A GROUP OF FORMER BIG RUNNING where their clothing is sourced, what it’s made from and what happens to it brand designers got together to create this after it’s worn out. How can you shop more ethically and sustainably? Many fast, carbon fibre-plated trail shoe, which would argue the first step is not to shop at all, and instead to use the clothing is designed to last longer – what they call and shoes you have, repair them and keep using them until they fall apart. But ‘extended lifetime sustainability’ – and can when the time comes to invest in new kit, that’s exactly how you should look be sent back to the company when it’s worn at it – as an investment. It’s worth paying more for something you know has out to be deconstructed and fully recycled. eco-credentials and will last the distance. With all the products here, you can rest assured that consideration has gone into sourcing the fabrics they’re made from, looking after workers in the supply chain, the type and amount of energy used to create the garment as well as the product’s life after it’s worn out. 080 RUNNERSWORLD.COM/UK JUNE 2022

Gear Allbirds Tree Dasher GO THE EXTRA MILE(S) £125, allbirds.co.uk Dan Lawson, founder WITH UPPERS MADE FROM EUCALYPTUS TREE FIBRE and sugar cane-based green EVA midsoles, of running kit upcyclers Allbirds shoes are produced in Vietnam in safe and humane factories, which are regularly assessed by independent third parties. The company is also 100% carbon neutral. ReRun Clothing, on how to make your Presca Conscious Capsule Tee kit last longer £45, prescasportswear.com → Ignore advice on when to change your THIS HIGH-QUALITY, CARBON-NEGATIVE trainers. ‘Shoes can top is made from a single material so that last thousands of miles. it can be more easily recycled after use. I have experience It’s also constructed using no excess fabric, of being an elite GB manufactured in Europe via the company’s ultrarunner and I haven’t ethical, eco-conscious partners and delivered worn new trainers for to customers in compostable packaging. four-and-a-half years. It baffles me how shoe Patagonia R1 Air Full-Zip Hoody companies bang on about shoes’ short £130, eu.patagonia.com lifespans; they should be doing everything to PATAGONIA STATES THAT 68% OF ITS FABRICS are make them last longer.’ made from recycled materials. For each item on the website you can click to see its impact, including how and where → Have a relationship it was made, what it was made from and what certification with your clothing. it receives. This soft hoody is perfect post-training, made ‘Loving the clothes you from 100% recycled polyester and Fair Trade Certified have and appreciating sewn, meaning that manufacturers are paid a fair wage. what they do for you will make you more likely to not want to discard them. Most of the clothes we receive in donations at ReRun are nowhere near their end of life and have probably been replaced by something in another style. When kit is torn or worn, we can fix it; less than 1% of what we get has lost its functionality. → Wear your kit for longer. ‘Every extra year you wear your kit, the better it is for the environment. We really can create a more sustainable running apparel industry by wearing our kit until it loses its functionality and then fixing it and wearing it again. Ending fast fashion is easy; we need to slow it down.’ JUNE 2022 RUNNERSWORLD.COM/UK 081

On Cloudneo £25 per month, on-running.com ON BROKE NEW GROUND with its Cyclon shoe subscription service in 2020, where you pay £25 a month to hire shoes. On recycles your shoes when you wear them out and sends you a new pair. The Cloudneo is the latest model, built from recyclable, bio-based and undyed yarn in a single cut of fabric to save waste. Weighing just 255g, they’re nippy, too. Brooks Canopy Jacket £90, brooksrunning.com MADE FROM 100% RECYCLED MATERIALS, including 100% recycled polyester woven Ripstop constructed with bluesign-certified materials, the jacket uses the equivalent of 13 plastic bottles. The latest model also ingeniously packs down into a built-in backpack. New Balance Dryad Eido Shorts Printed Fast Flight Long £60, dryad.co Sleeve THE OUTDOOR SPORTSWEAR COMPANY £33, newbalance.co.uk launched in Wales in 2019, aiming to produce clothing that’s the opposite of fast fashion – LOOK FOR NEW BALANCE’S built to last using sustainably produced green leaf standard, which recycled fabric. The Eido shorts feel soft, indicates that a product is made but are tough enough to go seriously long. from 50% or more recycled materials. This long-sleeve top uses 100% recycled polyester from plastic waste. 082 RUNNERSWORLD.COM/UK JUNE 2022

Gear ETHICAL KIT Soar Elite Race Vest 4.0 KNOW LOGO £66, soarrunning.com What those labels really mean FEATHER-LIGHT, HIGHLY BREATHABLE and made from 100% recyclable fabric. The brand says, ‘We do 1/ BLUESIGN not make disposable, cheap, poorly made and poorly functioning clothing in factories with dubious It guarantees the highest environmental accreditations and staff practices.’ level of security for consumers, eliminating harmful substances from textile production. Osprey Duro 6 2/ SMETA £100, ospreyeurope.com It audits the practices of factories, reporting OSPREY HAS OFFERED ITS REPAIR SERVICE for years; on standards of labour, if your Osprey kit breaks or gets damaged, you can send health and safety, as well it to them and they’ll fix it for free. The latest version as environmental ethics. of the Duro running pack is made using recycled bluesign-approved fabric and has a PFC-free finish. Merrell Moab Flight Eco Dye 3/ B CORP £110, merrell.com It certifies that a company meets high standards MERRELL’S SHOES ARE ALREADY VEGAN, and this of accountability and model takes things a step further in terms of reducing transparency, particularly carbon footprint. As well as using 100% recycled mesh around the environment. upper and laces, the Eco Dyed collection uses solution- dyed yarns, which uses less water and energy than 4/ RPET traditional dying methods. Recycled polyester made from recycled plastic bottles; they’re sterilised, crushed and spun into yarn for clothes. Grangers Activewear Care Kit 5/ 1% FOR THE PLANET £17, g rangers.co.uk Companies pledge 1% of their sales to projects GRANGERS MAKES CLEANING PRODUCTS to extend based on the preservation the life of your decrepit, odorous kit and keep it from and restoration of the landfill. This kit includes a wash-in cleaner that gets natural environment. rid of lingering smells at low temps, saving energy. JUNE 2022 RUNNERSWORLD.COM/UK 083

House of Marley Rebel True Wireless Earbuds Maaree Empower Sports Bra £99.99, thehouseofmarley.co.uk £49, maaree.com HOUSE OF MARLEY IS COMMITTED TO SOURCING SUSTAINABLE MATERIALS, such as FSC-certified woods and consciously harvested cork, as well as using its own blend of upcycled THE MAAREE BRA IS MADE USING ECONYL fabrics. The earbuds are sweat- and water-resistant, and fit securely on the run. The brand has recycled nylon, which is gathered from also planted almost 300,000 trees via its pledge to plant one tree for every product purchased. landfill sites. Items such as fishing nets are transformed into a nylon fabric, which is exceedingly soft and able to shape to fit. Zen Running Club ZR 01 Sundried Women’s WO R D S: H OWA R D CA LV E R T. P H OTO G RA P H Y: B E N P I G AO; W I N G C H A N Seamless Shorts £134, zenrunningclub.com £20, sundried.com MADE FROM ALL-NATURAL PLANT-BASED MATERIALS, including eucalyptus tree fibres, sugar cane-based midsoles and recycled cotton. ZRC has built a fair and transparent supply SUNDRIED IS NOW WORKING with SMETA chain, and the result is a pair of shoes that is comfortable while providing a fast ride. (Sedex Members Ethical Trade Audit), which means the supply chain’s working conditions have been assessed and audited for worker health and safety, as well as zero tolerance for human-rights abuses, such as child labour. And the shorts are soft, seamless and super comfy – with absolutely no chafing. 084 RUNNERSWORLD.COM/UK JUNE 2022

Gear Guppyfriend THE ETHICAL Washing Bag BUYER’S GUIDE £25, arket.com Matthew Thomas, founder of community- SHOVE YOUR GEAR IN HERE, sling it in the wash and the bag will capture the tiny built clothing brand microfibres, halting their journey to our Dryad, on how to buy rivers and seas. It also results in 86% less fibres breaking and shedding during washing. sustainable kit Zouma Pro Core Run Socks → What key things should runners look £12, wearezouma.com for when buying kit? ‘A truly sustainable brand ZOUMA FOCUSES ON EVERYTHING from biodegradable will be transparent; you tag fasteners to ethical labour practices. These socks are should be able to look made from 98% recycled Repreve polyester, which requires on their website and see 70% less energy and 86% less water than standard polyester. where the textiles come Zouma also plants a tree for every product purchased. from and where the products were made.’ Salomon Index.01 → How can you find £185, salomon.com out this information? ‘It’s hard to get this A SHOE SPECIFICALLY ENGINEERED to be information from recycled at the end of its use. As well as being bigger brands because constructed from recycled products, including they probably don’t PET plastic bottles or material waste, the TPU know. There’s a saying bottom unit and polyester upper are easily in sustainability, “If you pulled apart to make it simpler to recycle. don’t know, you don't care.” At Dryad, you Finisterre Biosmock can contact me and I can tell you why we £250, finisterre.com chose our suppliers.’ THIS IS THE OUTDOOR OUTFIT’S FIRST fully circular, → Should you avoid biodegradable jacket, and it’s climate positive due to the multiple fibres in your regenerative practices in its construction and post-use garments? ‘Different life. With no zips, the jacket breaks down with zero waste fibres need to be once you’ve worn it out. Perfect for pulling on post-run. treated differently in recycling, so garments with multiple fibres need to be separated into their different parts at end of life. As a result, a garment with one fibre type is far more likely to be recycled.’ → How else can we make a difference when buying running kit? ‘Hold brands to account. If you see something that you think isn’t right, tell them. A brand with integrity will listen.’ JUNE 2022 RUNNERSWORLD.COM/UK 085

Gear FITNESS TRACKERS TRACK STARS The best trackers to support your running journey and your all-round health and wellness 01 Fitbit Charge 5 scroll through the menus easily with gloved 01 hands or sweaty fingers. And if it looks Best: Fitness tracker familiar, you might have seen it on Kenyan WO R D S : H OWA R D CA LV E R T; M A L LO R Y C R E V E L I N G ; M O R G A N P E T R U N Y. P H OTO G R A P H Y: A DA M H O F F athlete Eliud Kipchoge’s wrist when he won £169.99, f itbit.com gold at the 2020 Tokyo Olympics. A bit of THE CHARGE 5 BLURS the line between running 04 Whoop 4.0 watch and fitness tracker – that’s a good thing for those of us who are as interested in our Best for: Tracking recovery running mileage as our step count. Features include a built-in GPS, a VO2 max estimator From £20 per month (including device), whoop.com and a daily readiness score to assess your workout recovery. Plus, it’s packed with the TWO MAIN INGREDIENTS are necessary for functionality you’d expect from Fitbit (think: becoming a better runner: putting in hard, sleep tracking and contactless pay) and extras meaningful training efforts, followed by usually reserved for smartwatches, such as an effective recuperation. That’s why we like ECG scanner. The battery life won’t compete Whoop. This membership platform distils with that of a Garmin, but the Charge 5 has the complexities of training into two simple, the features of a smartwatch, running watch easy-to-understand scores – one for daily and fitness tracker – all in one stylish band. strain and one for recovery. The new 4.0 sensor adds an extra three LEDs and three 02 Apple Watch Series 7 photodiodes to boost accuracy and capture skin temperature and blood oxygen levels. Best: Smartwatch The sensor itself is smaller than the 3.0’s, making it easier to slide inside compatible £369, apple.com Whoop garments such as boxer shorts and sports bras. The paid monthly subscription CERTAIN APPLE UPDATES just hit differently won’t appeal to everyone, but it can serve when you’re a runner. Take for example as a reminder each month to stay committed iOS 10’s addition of the female jogger emoji. to progress. (Other subscription options are Runner-friendly changes we’re impressed monthly at £30 or yearly at £24 per month.) by in the Series 7 include the bigger, brighter screen (which makes it easier to check pace 05 Google Nest Hub (2nd gen) and mile splits) and a full Qwerty keyboard, so you can text your running buddies during Best: Simple sleep tracker the group run. The screen’s front crystal is twice as thick as that of the Series 6, so it’ll £89.99, store.google.com better withstand bumps and scrapes on the move. You’ll still need to plug it in to charge AS RUNNERS, WE can get caught up in numbers. on a daily basis, but the battery now goes If adding more digits to your life makes you from 0% to 100% in just 75 minutes. wary of fitness trackers, check out the Google Nest Hub. It can help you set wake-up and 03 Coros Pace 2 bedtime routines without feeling too plugged in. Unlike many trackers, the Hub sits on a Best: GPS watch bedside table (as opposed to your wrist). Ask Google to read the weather forecast before £179.99, wiggle.co.uk a morning run or play the sounds of chirping crickets to help you wind down at night. Once THE PACE 2 ISN’T Coros’s newest offering, but you drift off, it’ll track your sleep by sensing it’s one of the best-value running watches noise and movement. Rather than curating an we’ve seen to date. You’ll likely struggle to in-depth analysis of your hours spent in REM find another timepiece on the planet with versus deep sleep, it tracks your total snooze a 30-hour battery life (in full GPS mode!) and time and how restfully you slept. Note that it’s built-in power meter, all for less than £200 designed to track one person at a time, so it and weighing just under 30g. A favourite may pick up on a pup snoring on your pillow. feature is the digital dial that allows you to 086 RUNNERSWORLD.COM/UK JUNE 2022

BRAND FOCUS True Motion The innovative running shoe brand is now available in the UK TRUE MOTION IS A GERMAN outfit that launched in 2018. The founders created the company with the aim of ‘initiating a paradigm shift in the running industry’. Founded by Christian Arens, Professor Dr Gert-Peter Brüggemann and Andre Kriwet, the brand’s focus was to create shoes based more around the human foot and its evolution than those of their competitors on the market. The result is the U-Tech technology, which is essentially a horseshoe-shaped midsole designed around the foot’s form and function. The idea behind it is to prevent injuries by reducing rotation forces on the foot, ankle and knee. True 02 03 04 Motion doesn’t categorise its shoes as ‘neutral’ or ‘stability’, as it claims those labels only serve to treat symptoms. ‘Our U-Technology is adapted from biology and imitates nature,’ says Professor Brüggemann. ‘Human joints are extremely unstable and need to be complemented by ring-shaped soft tissues. We imitate this shape by using the patented horseshoe in our midsole.’ The company recently sold its 100,000th pair of shoes, and now the True Motion range is available to UK runners. One of its latest models is the U-Tech Aion, an everyday training shoe designed for all distances – from a 5K to a marathon. The company claims that running in the Aion results in 10% less stress on the knee, 8% less strain on the achilles tendon and 10% more efficient muscle work compared with leading neutral and support running shoes. truemotion.run 05 JUNE 2022 RUNNERSWORLD.COM/UK 087

R ACE LET YOUR RUNNING LOOSE The famed Special Forces Selection march is open to the public, with the option of completing it with or without a loaded backpack IN FOR A PEN Y, IN FOR A POUNDING Jimmy Watkins headed to Pen y Fan to take part in the infamous Fan Dance ‘MOUNTAINS ARE ALWAYS SMALLER in your imagination than and then another man started talking about the ice and snow on top WORDS: JIMMY WATKINS they are in real life.’ I have no idea if someone wise said this, of the mountain. This prompted a few people to put their coats back but the quote suddenly popped into my head as I parked my on, but I decided to risk it and stay in short sleeves. car and gazed up at the snowy peaks of Pen y Fan, the highest mountain in the Brecon Beacons. It was 7am, it was dark, it was cold – and The first kilometre was pretty relaxed, and I was surprised at I was about to take part in the Fan Dance in a pair of borrowed boots. how easy it felt so far. My bag seemed light and I ran when I was able The Fan Dance is the world’s oldest Special Forces test, created to. Kilometre two saw us trudging through snow and ice, but morale by Lieutenant Colonel John Woodhouse as he devised the first SAS still remained high as I chatted to fellow participants around me. Selection course. Since 2013, Avalanche Endurance Events (AEE) has run a version of the Fan Dance that is open to the general public, At the summit, the snow was accompanied by a thick fog and taking place in summer and winter. It involves 24km of hiking, winds so strong I could feel my teeth changing key. Words were including two ascents of Pen y Fan, and for the men’s Main Field blown away the moment they left my mouth. A strong gust took (ages 16 to 45) class you carry a 16kg bag, or Bergen, on your back my hat off and I immediately chased after it before realising I was (women carry 11kg). That does not include the food and three litres sprinting towards a cliff edge. The shock of this made me stop for of water you must carry. In total, my bag weighed 20kg. a moment, and I noticed how cold I was. I put some layers on and I made my way to the start with my friend Rhodri Morgan, and my started to make my way down Jacob’s Ladder. It was impossible to general feeling about the event was that it would be tough, but good stay on your feet there. The scene around me was like a handful of strength work for my running. We had a safety briefing, and someone Action Man figures being dropped inside a hand dryer. I no longer suggested that we might want to take our coats off because we’d soon cared if this was good for my running or not; my new focus was on warm up under the weight of our bags. I stripped down to a T-shirt, completing the course without sustaining any injuries. Rhodri and I covered the first 4km in just under an hour. Getting used to how slowly you make your way across the mountains was 088 RUNNERSWORLD.COM/UK JUNE 2022

THE FAN DANCE R ACE one of the most difficult things about I PACKED MY longer picture a time in my life when line as soon as possible, so I ran as the Fan Dance. I like to speed up if I didn’t have this bag on my back. hard as I could until I was no longer it’s hurting in a race, to get it over BAG, AND IN IT on that mountain. quicker, but in this event you must I’d entered a nightmarish embrace the slow and agonising I PUT... landscape, where Pen y Fan was no I was expecting to feel euphoric passage of time. longer a mountain, but an infinitely when I finally took my bag off, but The kit you’ll need high pile of shopping trolleys, instead I felt a mixture of exhaustion After Jacob’s Ladder, we faced to squeeze into covered in ice. I was about to quit, and confusion. Before the race a 6km downhill section along the your Bergen when someone in the Clean Fatigue someone had said, ‘We all have our Roman Road. People started running, • Waterproof liner category (those doing the Fan Dance reasons for doing the Fan Dance.’ I but inside my borrowed boots my feet without a backpack) scrambled let my bag fall to the floor and tried felt like they’d been hit by hammers. (double-up bin alongside me. He appeared out of to work out why I’d just lugged 20kg I decided to swap my boots for the bags as alternative) nowhere, like a character from the over 24km of mountains. I meditated trail shoes in my bag, and the relief • First aid kit film Labyrinth, and crawled over the on the idea that while mountains are was instant. Rhodri and I reached the • Luminous Bergen rocks and ice like this was his home. smaller in your imagination than they halfway mark feeling good and we marker panel ‘You’re doing really well, my friend,’ are in real life, your ability to suffer turned around to do it all again. • Sleeping bag he shouted into the wind. ‘I don’t feel is also bigger in real life than it is in • Emergency bivi too good,’ I replied as I dribbled down your imagination. At kilometre 19, we had to climb • Waterproof jacket my chin. ‘Keep going,’ he said as the back up Jacob’s Ladder, and I’m not • Warm jacket wind blew him backwards and he In many ways, I think I scaled joking when I say that experience • Complete change vanished into the fog. I felt a sudden more than just a mountain at the Fan will haunt me for the rest of my life. of clothes burst of hope, and I frantically pulled Dance. I sat in the car before driving It took me 22 minutes to climb 252m • Towel myself to the summit for the second home and realised I’d just completed over a 1km section. The wind kept • Emergency time that day. a once-in-a-lifetime experience. Yes, blowing me backwards and sideways, food rations that means it was so good the first and each step seemed to require all • Thermos flask We’d been moving for four hours time, I don’t feel the need to do it the energy I had. In an attempt to • Waterproof bag and were now on the final descent again – or do I? Maybe next time distract myself from the burning in for valuables to the finish line. This was the I’ll wear my own boots. my legs, I started thinking about what • Torch and spare most enjoyable part of the day. The was in my backpack, but this made it batteries wellbeing of my body came second to The Fan Dance Summer Series is on feel heavier than before. I could no • Trail shoes my burning desire to get to that finish (in case of damage 2 and 3 July. thefandancerace.com to boots) • Spare laces • Spoon • Packed lunch • Water bottles/ hydration system (3 litres of water) Like this? Try... Three other run-hikes worth a go ISLE OF WIGHT CHALLENGE NATIONAL THREE PEAKS CHALLENGE LONDON 2 BRIGHTON CHALLENGE A 106km hike around the Isle of This involves climbing Ben Nevis, Start in Richmond-upon-Thames, Wight Coastal Path, along the Scafell Pike and Snowdon – and head over the North Downs, spectacular southern cliffs, past the highest peaks of Scotland, through the Surrey and Sussex the iconic Needles, up to Cowes England and Wales – often countryside, towards Brighton. and Ventnor, then back to Chale. within 24 hours. Takes place Richmond-upon-Thames, Isle of Wight, April 2023 throughout the year. May 28-29 ultrachallenge.com/ ultrachallenge.com/isle-of- threepeakschallenge.uk london-2-brighton-challenge wight-challenge JUNE 2022 RUNNERSWORLD.COM/UK 089



R ACE ROUTE RECCE Kilchenzie &RXUVH3URLJOH MULL OF KINTYRE 6 100 HALF MARATHON 7 80 60 Race director Gail Williams 5 40 guides you on a loop of this 20 peninsula on Scotland’s 0 ft beautiful west coast PLOHV 2 4 6 8 10 12 ‘THE EVENT, WHICH Machrihanish A83 IS KNOWN AS THE Dunes 2 MOKRUN, was started Drumore in 2006 and now comprises a half Campbeltown marathon, a 10K and junior races Airport 12 the day before,’ says Williams. ‘The event quickly became hugely Stewarton Campbeltown popular, with the community being very supportive. Historically, Machrihanish Water it sells out all 1,000 places within hours, but by keeping it to that Drumlemble number we are able to retain the personal touches that make it so 2 MILE 2 7 MILE 7 successful. It attracts runners from everywhere – we have a It’s a mostly flat course, but you’ll Leaving the Sound of Kintyre, regular group who come from notice a slight incline here. You’re you will then be on a lonely Italy and lots from the US, too. surrounded by countryside and stretch of the course. You’ll see We have a prize for the entrant to your right is the farm owned by Campbeltown Airport, which who has travelled the furthest to Sir Paul McCartney. The 1977 song boasts the longest runway in take part. It’s a very flat course Mull Of Kintyre by his band Wings Scotland and offers flights to that offers lovely scenery and sea topped the charts for nine weeks. and from Glasgow. views. There’s a great atmosphere at the ceilidh dance, and at the 12 MILE 12 end of a very long day, it’s a good way to end a fantastic weekend.’ You’re now heading back into town, where you’ll pass the art This year’s half marathon and 10K nouveau-style cinema. It’s the are on 29 May. For more details, oldest purpose-built one in visit mokrun.com Scotland and first dimmed its house lights in 1913. WORDS: ADRIAN MONTI. ILLUSTRATION: HARVEY SYMONS. PHOTOGRAPHY: ALAMY 5 MILE 5 6 MILE 6 As you make your way over the After crossing the dunes, you Machrihanish Dunes links golf will enjoy a mile along the beach, course, out to sea you’ll see the where the firmer sand is often Paps of Jura. These are the three found closer to the water’s edge. impressive mountains on Jura, A lone piper will be your marker one of the isles that makes up the of when to turn back and retrace Inner Hebrides and home to the your steps along the bay. legendary Isle of Jura Fell Race. START FINISH Runners start at the Campbeltown A 400m stretch along the War Memorial, beside the loch. harbourside takes you over the You’ll pass Springbank Distillery, line to receive your T-shirt, one of only three distilleries here pottery medal and goodie bag. compared with 30-plus in its Reward yourself with a locally heyday. You’ll head out of town baked pastry and other free on a well-marshalled main road.   refreshments before swapping your trainers for dancing shoes for the evening ceilidh. JUNE 2022 RUNNERSWORLD.COM/UK 091

STILL GOING STRONG: ROUND NORFOLK RELAY Circumnavigating a county on foot HOW DID IT START? SOMETIMES ORGANISING A 10K or a half marathon is just a bit too easy. In the summer of 1987, the Ryston Runners club wanted to push themselves a little more, just to see where their limits were – both from an athletic and an organisational perspective. So they decided to organise a run around the county border and coast of Norfolk – some 200 miles – in a relay. With that audacious goal in mind, the Round Norfolk Relay (RNR) was born. The principle hasn’t changed much over the years. 1 WHAT IS IT LIKE? time. This is used to calculate times 2 THE CAMARADERIE WORDS: STEPHEN GLENNON. PHOTOGRAPHY: for a handicapped start, resulting GETTY IMAGES; ALAMY STOCK PHOTO THE RNR ISN’T a race that grabs in a concertina effect over the 20 1 / A runner There is rivalry between the clubs, headlines – but in Norfolk, it’s a big to 30 hours of the race; the faster stops his watch but, more importantly, there is deal, taking over the county for a teams reel in the slower ones, with after handing also a deep level of respect and weekend. Norfolk isn’t the country’s all teams (theoretically) finishing over the baton camaraderie. You’ll hear plenty hilliest area, but it still presents around the same time. Plenty of 2 / Running the of words of encouragement as some tough challenges. There’s the famous faces, including Kelly night-time legs runners pass each other, and within near-ubiquitous sea breeze; stages Holmes, have taken part – and is particularly teams; everyone goes above and along pebble beaches; more hills several have lent their names to dramatic beyond to support each other. than you’d expect, including the the RNR’s huge selection of prizes. 3 / Every second It’s enough to give you the warm infamous Beeston Bump… and then counts at the and fuzzies, even when standing there are the night-time stages. 3 REASONS TO RUN changeovers shivering on a Norfolk beach in the For these, runners are followed by 4 / Cooling off middle of a chilly September night. a teammate in a support vehicle THE TEAMWORK during one of with a flashing beacon, creating the daytime legs a truly unique atmosphere. If you have a shocker in a normal race, it’s no big deal. You’ve only WHO RUNS IT? disappointed yourself. A shocker in the RNR, however, has far bigger RUNNERS FROM CLUBS around repercussions. You have 16 the country form teams of 17 (one teammates who are depending runner for each stage) and are on you to perform at your best. required to submit a predicted So there’s more pressure, but my word does it feel good when it all comes together! 092 RUNNERSWORLD.COM/UK JUNE 2022

ROUND NORFOLK RELAY R ACE you still have to work hard. If you have a bad leg, you’re going to put pressure on someone else. There is rivalry between the clubs, but there is great respect because everyone gets it. There’s lots of camaraderie, but it’s very competitive.’ – Jeremy Navrady THE STALWART ‘I think the most exciting element is the complete flip between daytime/night-time/daytime. In the night-time, it just goes up a notch even though nothing has changed from an event perspective – other than the fact that it’s got dark and you’ve got a support group directly behind each runner. It’s very difficult to explain. When you’re overtaking in the daytime, it’s not really much of an event. But at night, you’ve got all of these support vehicles that you can see up ahead. For someone who is competitive, it makes the running a lot easier.’ – Rob Simmonds 4 THE NIGHT-TIME STAGES WHO KNEW? Most of us wouldn’t do a training ASIDE FROM THE main trophy run at night, let alone a competitive for the overall winners, there are race like this. From being followed several awards for various other by a support vehicle to battling achievements. These include the the various types of tiredness that Ron Hill Plaque for best family, assail you after 15 miles at 3am, the Kelly Holmes Trophy for best this is an unforgettable experience. individual performance and the Carrott Shield for the best estimate ANYTHING NEW? for a team’s final finishing time (and a wooden spoon for the worst). WITH A ROUTE this long, alterations are necessary almost every year. It’s testament to the magnificent WAY BACK WHEN work done by the organisers that they are also constantly looking for any slight improvement to the THE YEAR 1987 WAS also when race, particularly when it comes Coventry City won the FA Cup to safety for the night-time legs. for the first and only time, with a 3-2 victory over Tottenham Hotspur. Diane Abbott, the UK’s longest-serving Black MP, was WHAT THEY SAY elected to Parliament for the first time. And Rick Astley’s Never Gonna Give You Up was released THE ORGANISER (and is now stuck in your head). ‘There are no easy legs in this race. Even for the later legs, which are The Round Norfolk Relay is on 17-18 3 in daylight and comparatively flat, September 2022. roundnorfolkrelay.com JUNE 2022 RUNNERSWORLD.COM/UK 093

R ACE START LIST THE START LIST Our selection of the best, fastest, toughest, quirkiest and most enjoyable UK races this month Key Top of the Wolds 10K Midsummer Munro Scafell Sky Race Road Warter, Yorkshire, 5 June Tadworth, Surrey, 26 June Great Langdale, Westmorland, Trail 4 June Urban This rural 10K loop in     With well over 1,000m of Rural Yorkshire is all fun and ascent, this half marathon Here’s a trail run that is Flat games until you take the left turn is not one to be undertaken without definitely not suitable Hilly at Nunburnholme. That’s when it some serious training under your belt for beginners. It’s probably not really switches from comfortably undulating – and a high pain threshold would even suitable for intermediate trail to seriously uphill, but thankfully the certainly help, too. The tough route runners. It’s a 40km circuit of some lung-bursting hill section only lasts seems to be tailor-made for maximum of the highest peaks in England for around 1.5km. You’ll have about suffering, with 11 separate ascents and (including Scafell Pike) across some a kilometre or so to enjoy the views descents and almost no flat sections of the most difficult terrain in the before the route takes you downhill whatsoever. The organisers call it the country. With a grand total of 3,500m again, back to where you started in hardest half marathon in Britain – and of ascent, this is unquestionably one Warter – a cute little village with it’s hard to disagree with them. of the toughest events around. Good a row of quaint thatched cottages. trionium.com thing it’s also incredibly scenic, and yorkshirewoldsrunners.co.uk that there’s hot food and a bottle of Offa’s Dyke 15 cider waiting for you at the end. Scurry2Bridges Run lakedistrictskytrails.com Hay-on-Wye, Brecknockshire, Dundee, Angus, 18 June 11 June Port Sunlight 5K and 10K       You and three friends are        This point-to-point event Bebington, Merseyside, 12 June about to do something originally started way back remarkable. This 161km relay race is in 1977, but fell by the wayside after the   Port Sunlight may sound split into 16 legs, so you each run four 2002 event was cancelled due to the like a town from an Enid separate legs. Over the course of this foot and mouth outbreak. It finally Blyton story, but rest assured it is a gruelling day-long adventure, you’ll made a comeback in 2015 and has real place – a quaint English village each run approximately marathon been slowly returning to its former that actually would be very much at distance while driving around for glories ever since. The traditional home in a Blyton novel. It’s perhaps pick-ups and drop-offs at relay 15-mile distance begins at the Clock less romantic to note that it was exchange points between the start Tower in Hay-on-Wye and includes named after a brand of soap: William in Dundee and the finish in Edinburgh. a few tough climbs before finishing Hesketh Lever founded the village for The two bridges in question are the Tay in Kington. This year, the main event workers at the Lever Brothers factory Road Bridge and the Forth Road Bridge; is joined by the option of a less in 1888. You can run a 5K, a 10K or both whichever poor team member draws challenging 10K loop around Kington. around the pretty streets – and it’s the short straw should expect pretty tempoevents.co.uk worth noting that the route is very flat. strong winds when crossing them. btrliverpool.com scurry2bridges.co.uk ALL RACES GOING AHEAD AT TIME OF GOING TO PRESS 094 RUNNERSWORLD.COM/UK JUNE 2022

WORDS: STEPHEN GLENNON. PHOTOGRAPHY: LAKEDISTRICTSKYTRAIL; PAUL FRANCIS COOPER/BTR LIVERPOOL; RAYMOND LEINSTER; JOHN ASHTON Gelt Gladiator RW POLL Ladybower Trail Marathon Quarryman Run 5KM Walton, Cumberland, 11-12 June Which weather Fairholmes, Derbyshire, 10 June Llanberis, Gwynedd, 11 June condition would You can choose between a 3K be most likely to   It’s hard to think of   We’ve left no stone for kids, a 6K, a 10K and a 10-mile make you decide a better place in the unturned in our quest to run here, but the distance isn’t the country than the Derwent Valley when find the most interesting races this main obstacle: the obstacles are. They to skip a race it comes to scenic runs around bodies month. You can rock up to the line generally involve clambering up and you’ve signed of water. They’re largely man-made, for this race, slated for a Saturday over things, crawling under and through but it matters not when they’re this afternoon start, safe in the knowledge things, or balancing as you try to avoid up for? picturesque. It’s tough, too; there are that you’ll get a tough and hilly route falling into things. The majority of them some decent ascents, and terrains with plenty of lovely Welsh scenery. If involve getting thoroughly covered 4% including mud, tarmac and grass. that’s not enough exertion, Snowdon in mud but any (or indeed all) can be letsdothis.com/gb/e/ladybower- is just a stone’s throw away from the skipped if you don’t fancy them. But Excessive cold trail-marathon-18252 finish line – so you could easily kill two where’s the mucky fun in that? birds with one stone and tackle Wales’ geltgladiator.com 31% Tempo Run for Beer Relay highest peak, too. (Am I fired now? I’ve really hit rock bottom.) Solstice Saunter Excessive heat Stratford-upon-Avon, alwaysaimhighevents.com Warwickshire, 24 June Bolton Abbey, Yorkshire, 21 June 36% We all have different motivations   Make the most of the Strong wind & rain for running, and for some of us, longest day of the year that motivation is beer. For others, it’s with a charming five-miler for a great 29% running with friends. If you’re in either cause. The beneficiary is the Sue Ryder (or both) of those groups, this is the Manorlands Hospice, but taking part I would never skip event for you. Each member of your in this race is far from a selfless act a race just because four-person team runs two miles, and – the route along both banks of the while there’s lots of competition at the River Wharfe includes quite a few of the weather quick end of the spectrum, it’s mostly a interesting sights to keep you amused. social event. There are plenty of prizes The river narrows into the Strid, a deep Based on a on offer, including one for fancy dress. underwater channel that includes Twitter poll tempoevents.co.uk dramatic waterfalls and rapids; there’s with 351 votes also a century-old aqueduct and the 15th-century Barden Tower ruin. racebest.com Pollok Park Women’s 10K RW ONLINE Ultra Scotland 50 Mile Endurancelife Exmoor RACE Glasgow, Lanarkshire, 5 June Dalry, Ayrshire, 11 June Martinhoe, Devon, 11 June LISTINGS The organisers have positioned Thirsty for    This ultra in southern If Endurancelife say that this this event as an introduction to more? Go to Scotland doesn’t venture event is one of their toughest, trail running. It takes place in Pollok runnersworld. into the country’s highest mountains you’d better believe them. These guys Park, which has plenty of proper trails, com/uk and but still manages to include an don’t mess around. There is no single but this event sticks to a mix of road click ‘Events’ for exhausting 2,560m of ascent. It passes enormous peak on any of the four and less technical stuff. There will the UK’s most through Wanlockhead, Scotland’s distances – which range from 10.5K be just 500 runners and a friendly comprehensive highest village at 467m, after about to a 51.7K ultra – but the terrain is a atmosphere welcoming both beginners race database, 53km. You might want to stop for a rest constant roller coaster of hills, cliffs, and more confident runners. Once where you can there – it’s about one-third of the way moorland, coastline and forests. This the running is over, you could visit the search over 4,500 up the race’s longest climb, which part of Devon, looking on to the Bristol remarkable Burrell Collection of over races by location, culminates at 725m on Lowther Hill. Channel, is not as well known as other 9,000 pieces of art from all over the terrain, distance From there you’re on the home straight, parts of the county: odd, considering world, including medieval armour and with less than 40km to go. how ruggedly gorgeous it is. paintings by Cézanne and Degas. and more. gbultras.com endurancelife.com acorntrails.run JUNE 2022 RUNNERSWORLD.COM/UK 095



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I'M A RUNNER ZOE LYONS THE COMEDIAN, 50, ON BEING CHARGED BY A BADGER AND RUNNING LIKE A ONE-LEGGED PIRATE I STARTED RUNNING see all ages, sizes and I DON’T EIGHT YEARS AGO. I did LISTEN TO it after spending so much shapes of runners giving ‘I want to MUSIC time in the car or on trains DURING RACES getting to my gigs; the only way to it a go. I think it’s so preserve what as I like hearing describe how I felt was stale. My beneficial to your own the sound of loads of partner kept telling me to give running trainers on the road. But a go – even though I kept saying, mental health to be I’ve got so I can if it’s simply me up and down along ‘but I’m not a runner!’ I took a basic surrounded by people the seafront, it’s usually hardcore run-walk-run approach and after who are happy to carry on running dance music that keeps me going. INTERVIEW BY ADRIAN MONTI. ILLUSTRATIONS: PADDY MILLS. PHOTOGRAPHY: GETTY IMAGES; LUCKY IF SHARP initially enduring it, I now enjoy it. move and be active. for many I’M LIKE A DOG IN A THE TURNING POINT IN MY HOT CAR and I really RUNNING WAS A 5K cancer charity DURING LOCKDOWN, years’ overheat when the weather run I did with a friend. It I EXPLORED TRAILS ALL is warm. I prefer it when was the furthest I’d ever it’s cold, wet, sleeting or even snowing. run and it also made me OVER THE SOUTH DOWNS, The Brighton I like the challenge of getting yourself realise how horrifically which are right on my doorstep. In Half Marathon out of the house when it’s really grim competitive I was, the past I did races in the New Forest, raises funds for and you know those first few minutes because even though which were lovely, too. When I went The Sussex Beacon, running are going to be absolutely it was for charity, there on tour to Australia with a bunch which supports awful, but it will be okay-ish after that. was no way on earth of other comics a while back, I ran people with HIV. You also feel so smug afterwards. my friend was going to loads while discovering all these Visit brightonhalf beat me. I was basically different places. marathon.com LAST YEAR I DID THE 100KM throwing children out for more details LONDON 2 BRIGHTON CHALLENGE of my way to cross that MY TOP TIP? GOOD SOCKS! I wear with my brother. To be honest, we line before her. the kind that separate your toes, and didn’t run it all, but we finished in never get blisters. I also love my Hoka about 19 hours. Towards the end my WHEN MY FRIEND IT bands went, so my brother told SAID SHE WAS trainers. They’re so comfy that me to walk with my leg at a funny DOING A HALF I wouldn’t run in anything angle to cope. It meant coming over MARATHON, I decided else now. Ditchling Beacon looking like a I would do one quicker. I have now one-legged pirate and in loads of done the Brighton Half several times pain, but us both somehow having (I live in neighbouring Hove) and a hilarious time together. always support The Sussex Beacon, which set it up and is a great local I LIKE THOSE ULTRA EVENTS charity. I’m not fast, but I like the MORE THAN BIG CITY ONES. event as a focus for my training. The Brighton Challenge was an adventure that contained lots of BRIGHTON IS A TOTAL other adventures within it – at one SMORGASBORD OF VISUAL point we got charged by a badger, STIMULATION, simply because of the varied characters who live in the city. which came at us out It’s brilliant. I love that I constantly of the trees in the night. You wouldn’t get that at the London Marathon. I’VE BEEN BOTHERED BY PLANTAR FASCIITIS on and off, which is horrible. But I’m just a plodder so I walk up the hills and go at my pace. I’m now 50 and want to preserve what I’ve got so I can carry on running for a lot more years yet. 098 RUNNERSWORLD.COM/UK JUNE 2022