Inhaltsverzeichnis für October - November 2021 in Trail Running

MORE THAN 20 YEARS AGO NOW, Sarah Rowell and I helped a group of competition winners run Rim to Rim across the Grand Canyon in the USA – the ultimate trail run, or so I thought. Well, actually, I just spent a great day running with Sarah and her friends in the Yorkshire Dales and I believe that was more fun! It did get me thinking, though; how amazing is our sport? We did a bit of running, saw loads of superb sights, helped some tourists with directions, drank coffee, ate bacon sandwiches and recounted endless stories of our varied running careers over a few hours. It was enormous fun and demonstrated the incredible bonding power of trail running. All the runners involved actually love the hills for the solitude…

PAUL LARKINS Paul, club coach and one of the England U18s coaching setup, recognises that, above all, running should be fun! He’s all about setting challenges, be that your first ever 5km or running a mountain marathon. Anything is possible with the right mindset and, of course, some preparation. Be confident about what you have done and don’t worry too much about others. We all fret that we’ve missed too much training, but in reality if you’ve done even just 70% of what you hoped, you’re more than likely ready for anything! PAUL HALFORD As someone who represented Wales at the Commonwealth Trail Running Championships, Paul is a big believer that it was only years of gradual progress that got him there. He trained nine months for his first race…

Health links If you are struggling to sleep, fear not. Exercise can help offset the damage done to your health. Scientists at the University of Sydney analysed data from 380,055 people in the UK Biobank, grouping them into three categories of activity. They found that, after an average follow-up of 11 years, “the deleterious associations of poor sleep with all outcomes, except for stroke, was amplified with lower PA (physical activity), as published in the British Journal of Sports Medicine. Supper-time running? What about exercising just before bed? Studies are ongoing but recent evidence suggests it may not be a problem. One study last year by the Appleton Institute for Behavioural Science found single bouts of moderate-intensity aerobic exercise in the evening did not impact sleep. Meanwhile, also last year,…

In this issue’s nutrition special, starting after p82, we talk about the need for balancing out your essential carbs, proteins and fats. This recipe provides just that balance, not to mention plenty of your five a day. It’s not hugely time consuming, either, so could serve as a perfect post-run evening meal. Servings 2 Cooking time 45 mins Nutrition 597 kcal, 40.5g protein, 71.3g carbs, 17g fat INGREDIENTS ■ 240g salmon fillet ■ 2 tbsp lemon zest ■ 1/4 tsp ground black pepper ■ 600g potatoes ■ 130g sliced leek ■ 80g baby spinach ■ 120g sugar snap peas ■ 120ml low-fat Greek yogurt ■ 1/2 tbsp Dijon mustard ■ 1/2 tsp sea salt INSTRUCTIONS: 1. Set the oven to 440°F/ 225 °C. 2. Boil the potatoes in lightly salted…

Just as we went to press with our previous issue, the WSER 100 was wrapping, up with Beth Pascall and Jim Walmsley taking the individual crowns in very hot Californian conditions. Pascall’s winning time was the second fastest women’s time ever (seventh overall, 17:10:42), leading three women into the overall top 10. Kiwi Ruth Croft followed 23 minutes behind in her 100-mile debut for ninth overall, with Ragna Debats in 10th. In the men’s race, it was an American affair with Jim Walmsley taking his third Western States 100 title in 14:46:01, more than an hour and a half ahead of Tyler Green in second.…

Italian ultra-runner Luca Manfredi has been slapped with his second doping ban following a positive test for a steroid. At the time of going to press it is not yet known how long his ban will last, but it is likely to be lengthy. We can only hope... In other Appalachian Trail news, Gerrit Van Ommering had to abandon his self-supported FKT attempt following a sprained ankle. Another FKT abandonment was John Kelly who bowed out of his Wainwrights attempt due to searing heat earlier this summer. He was looking to add the Lakeland classic to his ever-growing list of records for UK routes.…

/trailrunningmag @trailrunningmag @trailrunningmag Get in touch tr@bauermedia.co.uk…

MONTANE Innovative, lightweight, breathable clothing for endurance sports and activities in extreme environments. montane.co.uk SILVA Best known among runners for its headtorches, Silva has designed and produced gear for over 85 years. silva.se ORDNANCE SURVEY OS creates, maintains and distributes detailed location information for Great Britain. Its app is a must-have. ordnancesurvey.co.uk RUNDERWEAR The finest performance underwear that’s guaranteed to support you no matter how hard you train. runderwear.co.uk SPORTSSHOES.COM The UK’s No1 online retailer for running, trail and hiking kit. It stocks the widest trail range the UK has to offer. sportsshoes.com LA SPORTIVA Renowned for its mountain footwear, in fact La Sportiva is equally successful as a running shoe brand. lasportiva.com BRIDGEDALE Purveyors of the finest technical socks, developed to offer you the maximum comfort off-road. bridgedale.com FORESTRY…

As the autumn comes along and the seasons start to change, motivations can follow suit as summer events are put behind us and the winter looms ahead. Whether you’ve finished your big summer of trail races, completed a block of autumn marathon training, or just need a boost, the question that often springs to mind is ‘what next?’ However, sometimes all you need is a new challenge to give you a refreshing perspective. This can be something as simple as joining in with a local running group or as daunting as your first multi-day ultra. Blazing your own trail can be exactly what you make of it. My tip: don’t worry about how big or small the challenge may seem to you or others; trying something new can teach you…

INNER HEBRIDES The Fairy Glen, Skye A weird and wonderful natural phenomenon thought to be created by landslips, this Skye beauty spot on the way to the Uig to Lochmaddy ferry port is well worth a stop. There are plenty of mounds for the kids to explore and the hilltop setting has spectacular views across the glen including numerous waterfalls. A great place to start a trail run up to the heights of Bealach a’ Mhoramhain before popping on the ferry to the Outer Hebrides. OUTER HEBRIDES Seal and otter watching, Benbecula Liniclate beach on the isle known as Benbecula between South and North Uist is the perfect spot to catch a glimpse of swimming seals and introverted otters whilst walking along the shore. A few minutes’ walk across the…

ASK THE EXPERTS Email tr@ bauermedia.co.uk, post on our wall at facebook.com/ trailrunningmag or tweet your question to @trailrunningmag SIGNE SVANFELDT Expert nutritionist at global nutrition app, Lifesum. www.lifesum.com DAVE TAYLOR Fell running guide and coach who teaches navigation skills. fellrunningguide.co.uk COLIN DUFFIELD Qualified coach and run leader. Expert in off-road conditioning and technique. MATT BUCK Running coach and founder of Running Adventures. runningadventures.co.uk SIMON JAMES Ultra runner, mountain leader and founder of Run The Wild. runthewild.co.uk…

Randall Cooper is an Australian sports physiotherapist and sports skincare pioneer. With a unique knowledge of elite level sport, sports medicine, and the skincare need of athletes, Randall has a perpetual passion for keeping people active and achieving their physical goals. Since 1997 he has worked at the coal face in elite sports, being primarily responsible for the lotions and creams that his athletes and patients use. So often, prior to starting Premax, he found his athletes would be grateful for his treatment, but not the creams. They were greasy, pore-clogging and didn’t allow the skin to breathe. He kept getting told by athletes these products hindered performance.…

We’ve all read it, but how many of us actually put it into practice? If you listen to what your biomechanics are telling you, you can improve your form, reduce injuries and run faster. And who doesn’t want that? “Running performance of any individual heavily depends on a combination of different anatomical, physiological and biomechanical factors,” says Anna Kosciuk, sports scientist. “A common misconception is that all runners move in the same way. This is untrue, as running is a relatively free form of movement. Yes, it comprises of certain phases and sequences of movements that all runners must complete to achieve forward motion during each gait cycle (from when the foot hits the ground on initial contact through a full contact of the foot with the ground to when…

This year we have partnered with the team at Votwo Events (votwo.co.uk/asicscux), organisers of the ASICS Coast Ultra Xtreme, a five-day ultra on the Cornish coast (October 6-10, 2021). Covering a distance of 214km with 7400m of vertical ascent and individual stages between 27-60km, the event provides a significant but accessible challenge in comparison to other extreme multi-day events. For the avid ultra-runner it offers a fast and unique course with 5 UTMB qualifying points, and for those running at the front a guaranteed minimum of £2500 in prize money. For the first-timer, it’s tough but achievable. A single overnight site offers accommodation or camping and daily transfers to and from starts and finishes. It’s a comfortable base to recover and refuel for the next day. To help you prepare,…

DARE2B COMPLETE II JACKET 350g dare2b.com Featuring a breathability rating of 20,000/m2/24hrs, this is a go-to type of jacket. Quite light, but not excessively so, it’s happy on slow, longer outings when speed is less of the essence. The taped seams and wired, adjustable hood keep you protected from the elements, while there’s all the technical and storage features you’d expect. VERDICT A versatile, middle of the road offering. ARC’TERYXNORVAN LT HOODY 190g arcteryx.com This light jacket is packed with technical features including Gore-Tex which means, despite its competitive weight, it’s happy to handle nasty weather. Highly breathable, the fit allows for freedom of movement at pace, while the fitted hood provides additional coverage. There’s ample storage for runners moving at speed. VERDICT For grim, wet weather mountain races. EVADICTWINDPROOF…

In these perpetually uncertain times, when getting to the start of a race, let alone the finish, feels like an achievement, there’s a lot to be said for self-devised challenges. Planning and executing a homemade adventure – a new FKT on an obscure long-distance footpath, a multi-day fastpacking trip, or a new trail at a local park or forest – can be even more fun than simply showing up at a race where it’s all been done for you. But after so many months of wearing out the same old trails day after day, where to begin? Fortunately, there are lots of great resources packed with ideas for new challenges – starting with Trail Running’s routes section and comprehensive online archive. In this issue, we’ve included suggestions from the following…

1 We’re all different and so are our hydration needs. The NHS advice is to check the colour of your pee to help see what you might need – the lighter, the better. 2 The saying ‘out of sight out of mind’ is all too true when it comes to drinking the right amount. For the next 10 days, try keeping a bottle on your desk, sipping slowly, instead of guzzling it when you remember. 3 NHS guidance tells us that getting enough fluids and staying hydrated through the day is important for energy, concentration, mood, and exercise performance. There are many apps out there that can help you track your fluid intake throughout the day. Aim for 10 glasses of water. 4 Not a fan of plain old tap…

The info on this page comes courtesy of Aqua Pura (that’s ‘pure water’ in Latin). It aims to hydrate the nation by ensuring everyone has better access to affordable and sustainable still and sparkling bottled water. It is the first brand to launch a fully eco-friendly bottle and cap. The newly launched 500ml still and sparking water bottles include a 100% recyclable bottle, cap and label, while the bottles are also made from 100% recycled materials. Aqua Pura’s 100% recyclable 12 x 500ml still and 8 x 500ml sparkling water bottles are available from Tesco, and 12 x 500ml still is available from Sainsbury’s. For further information, visit aqua-pura.com…

Growing tired of meal prep and making your WFH lunches? Good news: we’ve cracked out the blender for an easy way to put together some tasty smoothies! Not only is the Braun MultiQuick 9 hand blender ideal for this kind of business, but it’ll also be your best friend later in the year, when thoughts turn more to throwing together soup than refreshing yourself with juice when the nights start to draw in.…

Avocado mango smoothie Serves 2 • 1 avocado • 250g mango (fresh or frozen) • Juice of 2 limes • 4 pitted dates • 2 tbsp coconut oil • 200ml water Method Finely purée all ingredients with Braun’s MultiQuick 9 hand blender and its blending shaft. It’s as simple as that! Mango, coconut & ginger smoothie Serves 2 • 250g mango pieces (frozen) • 1 piece of ginger (approx. 10g) • Juice of 1 lime • 200g coconut milk • 200g orange juice • 1-2 tsp agave syrup Method Follow the same method as the avocado smoothie – just blitz it all together. Divide into two glasses and serve immediately. Protein smoothie Serves 1 • 100g low-fat quark • 30g vanilla protein powder (whey) • 100g blueberries (fresh or frozen)…

ALAN CORCORAN Fed up with one lap of an athletics track? How about a run around Ireland? p24 SABRINA PACE-HUMPHREYS An amazing tale of strength and success, p36 LILY CANTER It’s staycation time – but one that’s all about keeping on the move, p48 ELISE DOWNING Nobody knows the best coastal paths better than someone who’s run ’em all, p62 HOLLY RUSH Expert advice for all of us as the racing season really gets going, p78 VERITY OCKENDEN A chef who’s run a 15-minute 5km knows all about fuel. See our nutrition special. /trailrunningmag @trailrunningmag tr@bauermedia.co.uk…

WEEK #1 ADD THE ODD MILE HERE AND THERE Simple, but mightily effective when it comes to building endurance and confidence. Just add a mile to your weekly long run, and another one to your midweek effort and suddenly, instead of plateauing, you’re actually reaching for that next goal. WEEK #2 LEARN TO SPRINT Add a few, say six, half-paced runs of 80-100 metres to the end of a regular distance run and suddenly you’re working on form, cadence and power on what was otherwise an average workout. It helps hugely for running smoother and easier in the long run. WEEK #3 ADD A FEW EFFORTS Staying in the comfort zone is something we all do too much, so once a week simply hit the gas for three minutes, three…

As runners we spend more time than most outdoors, but does that increase the risk of skin cancer? Given the increased susceptibility of melanoma of the fair-skinned Norwegians, the University of Oslo looked at a major study of 150,000 Norwegian women aged 30 to 75. With an average follow-up of 18 years, they found no increased melanoma risk among the physically active. However, it should be noted that previous studies had found the opposite and that you should always wear appropriate sunblock.…

Words Alan Corcoran As a teenager, I was a 400-metre hurdler and combined-events athlete, a juvenile Irish team sprinter with some potential who hoped to develop into a decent senior athlete. My old training partner Thomas Barr managed it with pure class, sprinting into a fourth-place finish at the Rio Olympics in 2016, medalling at the European Championships in 2018 and representing Ireland in Tokyo this summer. But I didn’t make the speed gains necessary to transition into a competitive senior athlete. The hardship and commitment required to compete at that level – pushing to puking and into lactic torture zones regularly – could no longer be justified while I began feeling like I was only making up the numbers on race days. I fell out of love with competing…

1 SIGN UP ONLINE Visit run1000miles.co.uk to register. We have special 2021 #Run1000Mile ruffs for you to wear while you complete your challenge. They’re on sale now for £8.99 – so make sure you order yours today. Stock is extremely limited! 2 DO A PLEDGE Visit the website, download the #Run1000Miles pledge, sign it, take a picture of it and post it on social media to commit to the challenge. 3 JOIN THE FACEBOOK GROUP Sign up at facebook.com/ groups/run1000miles. You’ll be part of a buzzing community sharing the joys and toils of the experience, boosting you to achieve your aims. 4 FILL IN THE TRACKER Download the mileage tracker from run1000miles.co.uk to record how you’re progressing towards the big 1000. 5 GET SOCIAL Tag…

Black Trail Runners was created by Sabrina Pace-Humphreys in the wake of the 2020 Black Lives Matter movement, along with fellow co-founders Sonny Peart, Rachel Dench, Marcus Brown, Phil Young (see p60) and Donna Richards. Their aim is to increase the inclusion and participation of Black people in trail running through representation, access and skills. REPRESENTATION The more Black trail runners who show up on the trails and at races, and who communicate their passion for trail running by sharing images, videos and success stories, the more other Black trail runners will follow and feel welcome. BTR is a supportive community and a safe space for runners to connect and grow, and develop a sense of belonging within the trail running community. ACCESS Improving the accessibility of trail running to…

Having done more off-road exploring than usual recently, I’ve learned the hard way that what were runnable trails in the winter can become forests by the end of the summer. The result is either a 180° turn or cuts and nettle rashes. That’s why, unless you’re in the mood for a journey of discovery (and there’s nothing wrong with that, if you are), it’s important to remember the golden rule – if it doesn’t look like a trail, it probably isn’t. A field without a ‘public footpath’ sign or a fence without a stile is often a dead end. Running with locals can be a great way of finding out where you can and can’t run, while mobile apps such as OS Maps are an invaluable tool, particularly if you…

Runners’ feet and ankles endure the brunt of repetitive pounding. Whether you’re on the road or trail, the fatiguing effect is the same. While running, a force of up to five times your body weight can be exerted on the human foot. A 68kg runner can experience forces of up to 340kg. If you think that, during a marathon, you will take around 30-40,000 steps – is a significant increase in the regular impact placed on your body. So, there’s plenty to consider... RUNNING SHOES The technology built into your running shoe – whether a humble EVA foam midsole, or a carbon-plated insert – is designed to act with the terrain to propel you forward with varying degrees of ‘energy return.’ These days, that is what defines the performance of…

1 TRACK YOUR RUNNING METRICS Monitor and analyse information on cadence, step length, footstrike and other running-related metrics across a number of different runs, ideally performed in different conditions using tools such as smart insoles like NURVV. Understanding what your form is in those different scenarios will help you to establish what your typical running gait is, how it changes across different runs and identify form factors which might need improving. 2 MIX UP YOUR TRAINING Start mixing your sessions up rather than just sticking to what you know. Familiarise yourself with different types of workouts and try to understand associated benefits – performing a variety of sessions will challenge your body in different ways! Why not try out an interval workout or running a fartlek instead of…

INOV-8 X-TALON G 210 197g (UK 8) Inov-8.com First things first: these are race shoes. And when you’re racing, you can sacrifice some things for speed. Like cushioning and protection, especially when the ground is soft. These are low on bounce (and drop, at 3mm), but exceptionally high on grip and traction. The 8mm graphene lugs moulded on to the flexible outsole (no rock plates here) carve through slime and grip to wet rock as if it’s dry. We’re not immediately confident that the mesh uppers would stand up to extreme abuse, but for soft fells and even cross-country, they’ll be a safe bet. Shoes this light and focussed deserve to be kept for race day, for when every gram counts. VERDICT Flexible friends in the right conditions. HOKA ONE…

1 PORTLAND, DORSET To the lighthouse! 2 HELL LANE, DORSET Sunken pathway delight 3 CAPITAL RING, LONDON A monstrous circuit 4 SHERWOOD PINES, NOTTINGHAMSHIRE Forestry racing at its best 5 HAMSTERLEY FOREST, COUNTY DURHAM Easy miles under canopy 6 HIGH STREET, LAKE DISTRICT Challenging day on the fells 7 SUNSEA ONE, TYNE & WEAR Coastal Slow Ways trek 8 WAUN FACH, BLACK MOUNTAINS, WALES 28.2k of ups and downs 9 ROABE ONE, PERTHSHIRE Point to point, with cake! 10 BEN NEVIS, LOCHABER Reach a high point…

Caffeine It’s no secret that many of us run on coffee. Whether we sip for the scientifically proven performance-enhancing high, for its *ahem* digestive properties, or purely because it has become a cultural prerequisite to identifying as a runner… consuming caffeine is an art in which timing and indeed quantities require precision. Too soon, and your fuelled-up focus will be wasted on your warm-up, too late and the only race you risk running is one for the portapotty. Personally, I find an hour from sugared double espresso, à la Mo Farah, until the gun goes works well. I also like to choose beans whose origins inspire: African blends to help me rise with sun to beat the fastest gazelle or the fastest lion, as the proverb goes, or Des Linden’s…

GARY MCKEE Earlier this year, Gary McKee completed an epic running challenge. He ran 110 marathons in 110 days, raising over £150,000 for Macmillan Cancer Support and West Cumbria Hospice at Home. “Because I’m burning so many calories a day, I am always in a deficit so there’s no foods that are off-limits to me. I always run in the morning, and I’ll usually have a couple slices of toast with jam and a cup of coffee before setting off. After I finish, I eat high-calorie and high-protein meals throughout the day.” When it comes to gels and supplements to aid his runs, Gary is very clear on his stance: “I don’t buy into stuff like that. For me, putting one foot in front of the other makes you run.…

Let’s kick this off with a bit of relaxation. It’s called the 4-7-8 exercise and is great for getting you ready for a run, or any other task come to that. Breathe in for four seconds, nice and slow, hold for seven and then exhale for eight. Repeat three or four times and you’ll have supercharged your brain with oxygen and you’ll be in the zone for performance. This really easy tip came from a chat with Randall Cooper, a former Olympic physiotherapist who has turned his hand to helping us all with rest and relaxation techniques, mostly through a range of sports creams. Our resident super-coach Holly Rush also has some great words of advice to add to that. If you’re getting ready for a big race, she says,…

We spoke to Ross after his ‘Big 4 at 40’ – all four of the UK’s big rounds, back to back in just six days! After an attempt in 2020, Ross was back for redemption. Take us through the attempt... it must have been a rollercoaster! You are not wrong; from start to finish, the emotions were all over the place. The first few peaks went without incident but as the day got hotter, the Welsh mountains seemed to grow and get steeper. The Denis Rankin in NI, is a great round and really allows you to see the Mournes in all their glory. I felt the 23 hours was a relaxed pace, but I did have a few tearful moments. Next came the towering giants of Lochaber! The Charlie…

@davidmiller photography_ Epic running shots from his native Dorset populate David’s feed, alongside crisp trail shoe pics and crashing seas and outdoor vistas. Get ready to be inspired. @Fellrunnin brief In case you couldn’t guess by the username, they’re the hub for all things fell racing on Twitter. For that reason, they’re well worth a follow... @grough mag do some great work in outdoor and environmental journalism in the UK, including news on mountain rescue, charity fundraisers and safety info. @coconino cowboys are one of the US’s – and the world’s – top trail training groups. Check them out for insight, results and the occasional meme or two! @NickButter Run follow Nick’s epic run around the UK coast with daily updates on his progress, plus interesting physiology data and an…

Jasmin Paris set a new women’s record for the most Munros summited in 24 hours. The vet and ultra-athlete climbed 29 of the Cairngorm Peaks in a day! Is there nothing this superwoman can’t achieve? A new JOGLE-Three Peaks best has been claimed by Rhys Jenkins. He ran from John O’Groats to Land’s End, summitting Ben Nevis, Snowdon and Scafell Pike along the way in a time of 23 days, 7 hours, 19 minutes. Scott Jurek is back! This time it’s for another go at the Appalachian Trail Fastest Known Time. The American ultra-runner is looking to claim back the FKT six years after first setting the record. Good luck, Scott!…

Over recent years the spotlight of society has shone brightly on the need to support our mental wellbeing, highlighting the struggles faced by many and championing the power of physical activity in combating poor mental health. Campaigns have been launched to ensure we look after ourselves and take time to talk or listen to others. Awareness has never been higher. But I never thought poor mental health would be something I’d have to worry about. Like everyone, I live with my fair share of stress. Parenting children who are incapable of doing anything without the aid of a screen, for example, has often brought me to my knees. Work, meanwhile, routinely causes me to hurl abuse at spreadsheets and, at home, the requirement for any kind of DIY has been…

Quite frankly, every beach in the Hebrides is simply stunning. There are miles of unspoilt white sands stretching around every isle which are often completely deserted. The sea is clean and calm and next to the shoreline the smooth, compacted running surface is near-perfect. But my favourite beach run had to be Traigh na Beirigh between Cnip and Riof off the B8011 on the Isle of Lewis. The sea here is an unbelievable crystal-clear turquoise colour. The sands are accessed via Cnip campsite on the westerly side and there is a 1km stretch of silver beach which overlooks metamorphic rocky islands across the bay. On a clear day there is a dazzling 180-degree view, but sunny days can also be interspersed with an eerie mist which drifts off the sea.…

Too often I hear the phrase ‘my knees’ inevitably followed by the words ‘I used to run.’ Of course, there are exceptions but trust me, the science is solid on this one – trail running is actually good for your knees (and just about everything else). Take this lot (right); between them they have far more than a century of experience over the most testing terrain on the planet. And yes, they’ve been injured, but core strength, mobility, new goals and amazing scenery have all worked together to mean they’re still as happy as they ever were running the miles. So, make sure your week includes strength work, a variety of surfaces and terrain and you’ll not go far wrong. Oh, and set yourself a goal like Run1000Miles in 2022.…

Recovery is definitely the watch word when it comes to improving your own running. Sleep, timing of post and pre-run snacks, hydration levels, rest days, and even what type of clothing you actually run in all form part of your week – or should do – but who among us thinks about their skin, beyond adding a bit of sun cream? And if you do, who among us bothers about it in the winter? Or after a run, or indeed before? It’s a relatively new area for us runners, but in recent years there have been huge advances in the understanding of skincare and the role it has to play in our sporting lives. Thermoregulaton, microtrauma, transdermal performance enhancement and plain old long-term skin damage are all areas that really…

Your Achilles tendons are notoriously hard workers that keep your trail running legs functioning optimally from behind the scenes. These are large tendons that connect your two major calf muscles – the soleus and the gastrocnemius – to the backs of your heel bones. Normally, your Achilles tendons perform their essential tasks without you noticing their presence at all. However, if you place them under prolonged stress, they may be forced to work overtime and tighten up to compensate. This tightening can cause inflammation and irritation, creating a condition we know as Achilles tendinitis. Once you’ve developed this condition, it’s possible to address the symptoms and give your tendons a chance to heal. However, they will form a layer of scar tissue far less flexible than they are if you…

In-house testers ed Claire, writer Sarah, assistant Hannah and intern Jack are joined by our four trusted independent experts with sports & exercise science backgrounds. PAUL LARKINS TR editor Paul has selected some of the best new kit for late summer over the next three pages. VERITY OCKENDEN Resident track and trail superstar Verity has tested jackets to keep the showers at bay, on page 86. MARC ABBOTT Self-confessed shoe addict Marc has put his best foot foward in plenty of new trail footwear, p88. JEN AND SIM BENSON Our intrepid adventurers have run some serious miles in men’s and women’s running tights, p90.…

BADASS MOTHER RUNNER ACTIVEWEAR LEGGINGS 240g (size S) badassmotherrunners.co.uk Designed by mums for mums, these are available in a kaleidoscope of funky designs in capri and 7/8 lengths, in sizes 6-20. Combining super soft, stretchy fabric with a high, supportive waistband and a handy smartphone-sized zipped pocket on the back, they’re incredibly comfortable to wear and stay put on the go. VERDICT Comfy, supportive and funky. Perfect for badass runners! DESIGNED BY SPORTS PURE GRIT CAPRI 165g (size S)  designedbysports.co.uk These high quality capris have a snug, supportive fit (size up if you’re between sizes) with a wide, high waistband and the useful option of a removable drawcord. There’s a small, zipped pocket on the back and a smartphone-sized thigh pocket. Available in a range of funky but stylish designs.…

GET HERE Trains to Weymouth, 8km from the start of route 1 on Portland – regular bus service. For route 2, Hell Lane starts close to Bridport on the A35 coastal road; catch the X51, X52 or X53 bus from Weymouth to Bridport. EAT HERE The Anchor Inn at Seatown (theanchorinnseatown.co.uk), Soulshine Café, Bridport.(wearesoulshine.co.uk). STAY HERE Camping, caravans and lodges at Golden Cap holiday park (wdlh. co.uk/holiday-parks/golden-cap) or camping closer to Weymouth at Sea Barn Farm (seabarnfarm.co.uk) YHA Litton Cheney near Dorchester (yha.org.uk), National Trust holiday cottages (nationaltrust.org.uk/ holiday-lists/holiday-cottagesin-dorset).…

Venture to Brecon Beacons, Wales on 1-3 October 2021, for a trail race festival like no other. Trail Pursuit is in support of Central Beacons Mountain Rescue Team, a charity which supports local communities in mid and south Wales. It promises to an amazing weekend that’s as much about having fun as it is about racing. But of course, the running is central to the weekend. Choose from a 50-mile ultra, marathon, half marathon, 10k, 5k and kids one-mile race. All abilities are welcome! In addition, the weekend includes: • Guided Vinyasa Flow yoga • Inspirational athlete speakers and adventure film screening • Weekend camping and glamping on site • Workshops, live music and festival vibes! Where and when Gilestone Farm, Station Rd, Talybont-on-Usk, Brecon LD3 7JE. October 1-3, 2021.…

“I used to be superstitious when I was younger and would religiously stick to a pre-race meal of salmon, rice and peas. I’d travel to international races with a tin of M&S red salmon and a bag of microwave rice; you can imagine the reaction I got when I opened a tin of smelly salmon in hotel restaurants! Needless to say I also became proficient in asking for my rice to be microwaved for 90 seconds in multiple languages!” Throughout her running career, Kate has struggled with bouts of ill-health and battled through 15 surgeries in the past 12 years. For health-reasons, she now follows a gluten-free diet: “When I first went gluten-free I was shocked at the amount of sugar in shop-bought items to make up for the removal…

The more we stay hydrated and get into a routine of drinking the right drinks in the right quantity, the more it will have a positive impact on our health, says nutrition consultant Johanna Hignett. Being hydrated can help with weight management, prevent illness or injury, and fuel muscular recovery. As limits are continually pushed by trail athletes, focussing not only on fitness training but also on fuelling and hydration strategies will help maximise a runner’s potential. Being hydrated can also help with our cognitive function, which maintains coordination, as well as lubricating joints and regulating body temperature, serving a critical role in our everyday behaviour as well as when we’re out on the trails. Trail running can be challenging, and success can often come down to our mental attitude…

Surprisingly, the good old cuppa is packed with top-to-toe health benefits, affecting everything from cognitive and brain health to the protection of heart and gut function, according to new research. Dietitian, Dr Carrie Ruxton, from the Tea Advisory Panel, says: “As well as being popular across the ages, tea provides distinct benefits for each generation. Studies show that working age adults who drink tea improve their mental focus and memory, while older adults benefit from lower blood pressure and a reduced risk of heart disease. Even children over the age of four – normally given milk or soft drinks – can get a health advantage by switching to milky unsweetened tea since it contains natural fluoride which protects teeth. “Tea is also proven to have gut health effects, as noted…

RACHEL CULLEN Rachel Cullen is an author whose book Running For My Life documents how running helped her fight against mental health illnesses. Rachel has recently been diagnosed with low ferritin, which has caused her to go back to basics in terms of nutrition to ensure she is fuelling her body properly: “Your body is an amazing machine, but it can only do so much with sawdust inside it! I’ve learned that post-race fuel is vital for muscle repair, so I usually eat whatever is offered at the end of a race – usually a protein bar with a banana. “I tend to eat a good, nutritionally balanced meal as my hunger starts to return – a mix of carbs, protein and veg – and normally eat slightly more than…