Inhaltsverzeichnis für June - July 2016 in Trail Running

THEY’RE EVERYWHERE! ...TRAILS I MEAN, THEY really are just everywhere. If you know where to look. While putting this issue together I found myself on a course in Walsall, north Birmingham. Known for posh clothes shopping (aka slow, suffocating death) at the Bullring rather than fresh air, trees and grassy hills, I thought I was trapped by tarmac and bound for pavement-pounding through a dog-poo-dotted housing estate all weekend. No, no, no! Shock, followed by amazement. A quick look at the 1:25,000 OS map zoom level on Streetmap revealed that only one mile away was Sutton Nature Reserve! I was beyond excitable. Think puppy in a new park (but toilet trained). It was a beautiful sunny Sunday and perfect exploration for my long run – you may have seen my…

RUN OUTSIDE Running outside is easier on the mind than on a treadmill, say researchers at the Nanyang Technological University. If you find running uphill testing, stick to trails in the great outdoors rather than grinding out the hill reps on the treadmill. This is because when you are running indoors you don’t get the same visual cues. TALK TO YOURSELF Maintaining a contstant awareness of pace, and vocalising your thoughts, on the run allows you to complete hilly sessions more successfully, say researchers at California State University. Employing mental skills such as self-talk, attentional focus strategies and imagery can all improve your experience of running on tough, hilly terrain. SOAK UP THE SURROUNDINGS Running in more attractive environments can help motivate you to keep going, even when confronted with…

Taking a hot bath after exercise can mimic the benefits of warm-weather training, reducing body temperature at rest and during exercise, helping to prepare runners for training in the heat, a study has revealed. Researchers at Bangor University worked on the presumption that many runners’ performances suffer when temperatures rise, with the cardiovascular system working hard to cool the body, increasing fatigue. The study found that taking a hot bath in 40°C water after exercise six days in a row provides heat acclimation similar to taking a training holiday in a hot country.…

It’s tempting to increase your training miles when the days are longer and the weather is warmer during the summer months, but take care not to let your quality of sleep decline as a result, Loughborough University sports scientists have warned. Sleep, rest and recovery should come easy to those who knock out bigger miles but, conversely, a recent study on high-performing athletes found that, during periods of more intense training, sleep patterns can become significantly disrupted. The researchers recommended runners looking to make the most of the trails this summer increase their carbohydrate intake, and, where possible, take regular naps, to improve overall sleep quality.…

Having run the infamous LeJog (Lands End to John O’Groats) last year, in a combination of bare feet and Luna Sandals, Aleks has now set his sights on the E1 trail. The mostly marked route, between Norway and Italy, is already an eye-watering 3000 miles, but Alexs is planning to extend the route to Sicily, making it 4750 miles. He’ll be aiming for 23 miles a day over seven months and is still deciding whether to add in self-powering his sea crossings. • Follow Aleks’ journey at www.pursuing thevoid.wordpress.com 4750 MILES 4 PAIRS OF SANDALS 2 HUMAN FEET…

The International Salomon team (including World Skyrun champs Kilian Jornet & Emelie Forsberg) met with local runners in the Lakes this April. Check out their downhill training masterclass next issue. @Salomon Running Parkrun and Sport England are launching a new scheme to help visually impaired runners: to help them start running or walking, to meet new people and learn new skills. They’re looking for volunteer guides at www.parkrun.org.uk Liam Peltell is running the 52-mile Race to the King ultra dressed as a Viking this June. He’s hoping to raise £10,000 for charity by donning the 18kg chainmail outfit. www.justgiving.com/Liam-The-Viking…

Sometimes people say to me, “You don’t look like a runner,” and I have started to counter their question with, “What do you mean?” I get annoyed when I don’t get an answer, I just want to sigh deeply. Back when I had just started running seriously, at the 2012 Trofeo Kima Skyrace, the post-race masseur said, “Wow, you’re a little fat!” and I cried. Now I would ask for an explanation and tell him that that’s the worst thing I’ve ever heard and I hope he will never say that to a young girl again – that is how eating disorders can start. Runners of all ages are surrounded and fed with ‘how to get the perfect body’ and ‘lose 10kg like this’, so you can’t help but think…

Not long now until this year’s Keswick Mountain Festival in the Lake District 19-22 May. Come along, meet the Trail Running team and choose from 5k, 10k, 25k and 50k races starting and finishing at this exciting outdoor festival in Crow Park, Keswick. Run with editor Claire Maxted on the 25k race, or chase staff writer Mark Roberts and map illustrator Steven Hall on the 10k course. Claire will also be hosting Q&A sessions with five-times UTMB winner Lizzy Hawker and Olympic champion James Cracknell at 6pm and 7:30pm Fri 20 May at Theatre by the Lake, and another with 2013 World Trail Running Champion Ricky Lightfoot 1pm Sun 22 May in the Adventure Tipi. See you there! Tickets here: www.keswick mountainfestival.co.uk 10 REASONS TO JOIN US THERE! 1 The…

Here we are (John and Brian Buckley) in the Kerry Alps, Ireland (otherwise known as Macgillycuddy's Reeks). We took on trail running Ireland's highest peak, Carrauntoohil, and were faced with Arctic conditions! The 15km route takes in 1100m of vertical, and was run as part of our training for the upcoming Wicklow Way Ultra race (51km) in late March. John Buckley, Greystones, Co. Wicklow John wins an Ultimate Direction AK Race Vest, worth £85, and a pair of Injinji Trail Midweight Mini-Crew socks, worth £16. www.ultimatedirection.com www.injinji.com…

TRAIN THE BRAIN The anterior cingulate cortex is the part of the brain associated with perception of effort. By training to run longer and faster, you strengthen that part of your brain and increase your tolerance for effort. THINK CALM Self-talk isn’t the only way the brain helps ease anxiety. When triggered by regular running, the brain also signals the production of endocannabinoids which induces feelings of calm. LIMIT DAMAGE Fatigue is actually caused by the brain, which reduces its electrical stimulation of the muscles and produces feelings of discomfort to prevent any real damage from happening to the muscles or other organs. FEEL-GOOD BOOST As the message reaches your brain that the strain is takings its toll, the brain releases natural opiates in the form of endorphins to push…

“Run up and down 1000m-plus mountain climbs as many times as you can – four reps of Snowdon isn’t a bad benchmark. Or go fastpacking on the course itself, or something similar in the UK like the Cairngorms or Ramsay Round. You need a strong core and a strong head.” Jez Bragg, 2010 UTMB winner “Get some trail and road distance-running in as well as big days on the hills. And come on one of my seminars! More info at www. runbg.co.uk.” Nicky Spinks, fifth in VF1 (masters) category, 2014 “Learn to hike uphill fast, rather than ambling along enjoying the scenery. Over 104 miles this could make a huge difference.” Ian Corless, Talk Ultra host, photographer & running coach “Everyone will hike the really steep stuff, so practise running…

Sell your house, buy a van, move to... Cicerone Trail Running Chamonix and the Mont Blanc region by Kingsley Jones £14.95 We’re lucky to have some great running guidebooks out there already, but we think you’ll all agree: this is pretty exciting. It's the first guidebook from Cicerone on trail running and, with at least one more guide already commissioned, the first in a series on the sport. It's no great surprise that the flagship entry focuses on the town that is fast becoming the capital of the trail running world: Chamonix. The guide features 40 routes around the Mont Blanc massif, taking in France, Switzerland and Italy. Reassuringly, runners of all abilities are catered for; the route distances range from 3.8k to 168k, are graded according to difficulty, and…

DECATHLON KALENJI KIPRUN WIND JACKET 105g Men’s M  www.decathlon.co.uk £25 If you’re after a decent lightweight jacket that’s an absolute bargain, then this is it. The Kiprun packs into its pocket and is light and protective, with perforated sections for breathability. Performance-wise it gives some of the more expensive jackets a run for their money. Yes, the sleeves are a bit tight and it’s a little rustly, but it’s a steal for £25. VERDICT A great windproof; not perfect but superb at the price. PATAGONIA HOUDINI JACKET105g Men’s M  www.patagonia.com £85 Designed for running, but also great as a protective layer to take climbing or on the bike, the Houdini jacket is made from a durable and lightweight nylon. It has a slim fit that is good in the body,…

SYMA X5C-1 848G £35  www.symatoys.com More of an inexpensive toy for fun aerial photos and films, this quadcopter only has a 2-megapixel camera, but it’s inexpensive, very easy to use, and provides 6-8 minutes of flying time. Buy it if you’re on a tight budget and want to see if aerial photography and filming has a place in your trail-running movies. DJI PHANTOM 3 STANDARD £449  www.wexphotographic.com This is the best-value built-in camera quadcopter drone out right now. It's easy to operate and has a 12-megapixel camera, HD video capability, and provides 25 minutes of flying time. Buy it if you want to create professional-looking stills and videos of your latest trail-running adventures and races, or make a film festival-quality movie with aerial footage. 3DR SOLO 1.5KG £978  www.wexphotographic.com For…

ASK THE EXPERTS Email tr@bauermedia.co.uk, post on our wall at facebook.com/ trailrunningmag or tweet your question to @trailrunningmag JAVED BHATTI Javed did a double 268-mile Montane Spine Race. www.justgiving.com/Javed-Bhatti2/ COLIN PAPWORTH Podiatrist Colin looks at form and function of feet to resolve injuries. www.holywellhealth.co.uk SALLY FAWCETT Montane athlete Sally just came 3rd at Edale Skyline this March. @sally_fawcett DEBBIE MARTINCONSTANI Montane athlete, aka Run DMC! www.debson running.blogspot.co.uk JAYSON CAVILL Montane athlete Jayson is a coach for ultra-distance. www.jayson cavill.wordpress.com…

Camelbak athlete Moritz auf der Heide says that he usually uses energy drinks, particularly carbonated, either before a run or when they’re provided at aid stations. He often carries electrolytes throughout races, as they’re vital for mineral and salt replenishment. TAKE AN ENERGY DRINK… Just before short races to get that energy boost, especially if it also includes caffeine During the night section of a long ultra run or race Sip one during a long race to provide you with vital energy when you don’t feel like eating real food For carb loading in the days before an ultra distance or stage race TAKE AN ELECTROLYTE DRINK… For general water intake just before the race During races when you will be out on the trails for two hours or longer…

MICHAEL HOGAN 42, FROM GERMANY, ML100 Furthest run 50miles First thought after winning? Unprintable, something like, “By Jove I’ve only gone and won the darn thing.” Best race? Completing Montane Lakeland 50 last year. I finally felt like a proper ultra runner. Worst race? Broken ankle 1.6miles into JCC 2013. My wife did the event for me – inspiring! Usual race training in 3 words? Planned around family. Top training tip? Always enjoy it, remember why you wanted to do this in the first place, and always find time to rest. Best ultra snack? Lightly buttered malt loaf and Mountain Fuel Pancakes, yum! STEPHEN LORD 37, FROM MANSFIELD ML100 Furthest run 60miles First thought after winning? It’s a wind up! I never win any of these types of competitions! Best…

DISTANCE ASCENT TIME DIFFICULTY Few archaeological sites in the UK are more atmospheric than Hadrian’s Wall. These fortifications once marked the northwest extent of the Roman Empire, delineating the edge of ‘civilization.’ Nearly 2,000 years later, the remains of this man-made border still leave an indelible mark on the landscape. Starting at Steel Rigg car park, the route follows Hadrian’s Wall Path, overlooking the bleak wilds of the ancient Caledonian frontier. After a steep climb up onto Peel Crag, the path undulates gently along the top until Milecastle 39. Shortly after, the path plummets down a brief, reasonably technical drop into Sycamore Gap – a setting made famous by the film Robin Hood: Prince of Thieves, and easily the most photographed section of the Northumberland National Park. After a short,…

DISTANCE ASCENT TIME DIFFICULTY This is quite a challenging route, but the beauty of Cannock Chase is the ability to chop and change your route when you get to know the area better. Depending on your fitness, your route can be as hard or as easy as you like, and it is easy to mix it up a bit so the same route doesn’t become boring. Cannock Chase is quite a haven for walkers and mountain bikers; there are lots of spur-offs into trees and up hills, and it can be a peaceful place if you are looking to escape from the herd. Located within the Chase are two war cemeteries, maintained by the Commonwealth and German War Graves Commissions respectively, and a monument to the Polish nationals massacred in…

DISTANCE ASCENT TIME DIFFICULTY Stretching 15 miles across Somerset, from Taunton to Kilve on the Bristol Channel, the Quantock Hills were England’s first designated Area of Outstanding Natural Beauty. This is a beautiful place to run, with inviting trails that wind through oak woodlands, ancient parkland and across open heath – and all within easy reach of Bristol. This enjoyable route starts along an inspiring section of the Macmillan Way, heading along the Quantock ridge to the trig point at Beacon Hill. Stop to catch your breath here and take in the views: north to the Brecon Beacons, east over the Somerset Levels to the Mendip Hills, and west to the high points of Exmoor and – in the distance – the sea. The route leaves the main trail here…

MAY 2016 Sat 14 Nuclear Rush Onslaught, Essex Punishing 6/12k cold and wet course with 60-plus obstacles. www.nuclear-races.co.uk Arun River Marathon, Sussex Marathon along the River Arun up to the South Downs. www.sussextrailevents.com Battle of the Boroughs Run, London Run for your borough! 5 or 10k. Social event for runners. www.thefixevents.com Bewl Water Races, Surrey 37-mile ultra, marathon and half marathon around Bewl Water. www.hermesrunning.com Hylands House 10k, Essex 10k running event around the estate of this country house. www.theraceorganiser.com BH5K, Kent Run without clothes (weather permitting!). Open to all runners. www.naturistfoundation.org Church Lench May Marathon, Worcestershire Social and friendly event. www.broadmeadowruns.co.uk Keech 10k Trail Run, Luton Finishing in the grounds of the Putteridge Bury Estate. www.keech.org.uk Sat 14-Sun 15 24-hour Challenge, Kent How far can you run in a…

ROB KEMP Rob reveals how you can get 126% more stamina with 4 simple mind-tricks on p40 MARK ROBERTS Our staff writer has been putting in the miles testing the best race shoes, p56 NIK COOK Coach & athlete Nik explains how to get the best from your body at any age, p34 EMELIE FORSBERG Top Skyrunner Emelie reveals why runners need to eat cake to stay strong, p20 KELLY LUCAS Kelly discovers why a DNF (Did Not Finish) can make your next race even better, p86 DAMIAN HALL Damian gives the inside track on your dream race, Ultra-Trail du Mont-Blanc, p44…

What? Running on a treadmill, athletes run intervals at an increasing pace wearing a heart-rate monitor linked to a watch held by the coach. Effort and lactic acid levels are continuously assessed via a Perceived Rate of Exertion chart (PRE) and blood samples, culminating in individual heart-rate zones being determined. Why? Running in your own unique heart-rate zones, from recovery to threshold, ensures you never over or under train. Where? Lactate threshold testing takes place in sports clinics by qualified coaches, and often includes training plans to take away based on the results. 46% OF ADULTS DON’T ALWAYS WARM-UP BEFORE SPORT According to a OnePoll omnibus survey of 1,000 adults conducted in August 2015…

Don’t let age stop you running. American physiologists have found that covering as little as 10km a week can not only stave off the risk of developing osteoarthritis and some cancers, but also help to prolong your life by up to six years. The extensive review, published in the Mayo Clinic Proceedings journal, was sourced from a large number of wide-scale research papers, including the National Runners and Walkers study, and concluded that hypertension, diabetes and strokes were all far less likely to affect those who continued to keep running as they aged.…

‘Trail running is mentally & physically stimulating! It engages the brain, fires up forgotten muscles & is low impact. Reward with cake!’GB triathlete & coach Jono Frary If you’ve been reading up about the benefits of barefoot running, which include encouraging a more forefoot strike, beware of injury risks if you’re over the age of 30, Kansas University researchers have revealed. Even if you’re tackling the softer ground of the trails and cross country routes, Dr Scott Mullen’s orthopaedic team found that older runners are not able to adapt as quickly to running without shoes, or even wearing minimalist trainers. The study focused on a group of mixed-gender runners with at least ten years experience, and found that 40% of men and 20% of women running at speeds ranging rom…

Inov-8 ambassador Jasmin Paris, 32, smashed the Lake District’s famous Bob Graham Round (BG) women’s record by over 2½hr this April to 15hr 23min, only 90mins off Billy Bland’s unbeaten 1982 record! Why the BG? I love running in the Lakes; the varied terrain and fantastic views make me smile. I ran a minimally supported BG with my fiancé last Feb in 22:28 – a real adventure. I was keen to see how fast I could do it supported. How does it feel to get so close to Billy’s record? I was thrilled to finish in one piece, in splendid company and with so many happy memories. Obviously, the sub-16 hour time was a significant bonus... Did this time surprise you? I’d hoped for 17hr, but beyond that I had…

Follow It! Follow 24 amateur runners as they take on an epic relay race around Mont Blanc to ‘Beat the Sun’ on the longest day of the year, 21 June. www.races.asics.com/us/en-us/beatthesun Buy It! The new Mira Rai film from Lloyd Belcher, which shares the incredible story of ex-Nepalese child soldier Mira, who has risen through the ranks to win some of the biggest trail races in the world. www.miraraifilm.com Watch it! Watch the latest Ben Nevis film, Wild Times, which explores the human history of the area, with fabulous footage of fell-running champion Finlay Wild. www.vimeo.com/159920070 Repair It! National Trust have teamed up with Keswick Mountain Festival to raise £25,000 to repair the paths of Cat Bells on Derwentwater. Donate at join.nationaltrust.org.uk/donate/oneoff/ Run It! There’ll be camping, navigation workshops, movies,…

Doping in athletics has been receiving a lot of press recently and it’s been brought to the forefront in ultra running again after ‘convicted’ doper Elisa Desco decided to run the TNF 50 in San Francisco. Aleks Kashefi had to abandon his sandaled winter attempt of the Bob Graham Round after Leg 3 due to extreme fatigue. It’s onwards and upwards with his new challenge, the E1. @BareFootAleks Sadly, Roddy Riddle did not finish his epic 6633 Arctic Ultra challenge. Roddy has diabetes and is hugely inspirational, but was forced to pull out on the notorious Ice Road due to cut-offs. We say awesome effort anyway, fella! @RoddyRiddle…

To celebrate the launch of their Spring/Summer 2016 collections, we’ve joined forces with outdoor sports experts Salomon and Suunto to give you the chance to win this exciting new gear! Including expertly designed clothing, footwear, packs and watches, two lucky winners will be set to hit the trails right through until autumn, come rain or shine! To enter, simply visit http://winit.trailrunningmag.co.uk before the closing date, 7 July, 2016. Full terms and conditions on the website. Good luck! THE MEN’S AGILE RANGE THE WOMEN’S AGILE RANGE YOURS TO WIN! Each prize includes a jacket, long- and short-sleeve t-shirts, tank-top, tights, shorts, shoes, pack*, and Suunto Ambit3 Vertical watch. *SUBJECT TO AVAILABILITY. NO CASH SUBSTITUTE. UK DELIVERY ONLY…

Never say never Being well passed my sell-by date, I considered giving up running. Instead, after reading an article, I moved from road to trail running. I took part in my first trail event last November, Rail to Trail (East). Great event and fantastic people. That was it, totally hooked. Did my second Rail to Trail (South) in January, followed by a Brutal 10 in Bagshot. It says it all in the name, but good fun! I’ve done the MudMan and another Brutal 10 in April, which is all part of my training for the Paras 10 in May. Then it's all systems go for the Man vs Mountain in September. Bring it on! If the old frame holds out, it will be a year to cherish. Keep up the…

Harness the power of your mind when training, so you can step up a stamina gear during long trail races, with Matt Fitzgerald, sports nutritionist, endurance runner and author of The Mind-Body Method of Running by Feel, 80:20 Running, and The Runner’s Diary. 1 Brace yourself: “Before you start a long run, consciously accept that it might be hard. If you do this, then you will be better able to deal with any discomfort you do experience, and are less likely to be slowed down by it.” 2 Break it down: “Spilt that run into manageable chunks. Instead of thinking about how long you have to go to complete the run, which may be daunting, focus on nearer benchmarks such as the next mile, or the one-hour mark. This will…

TRANSGRANCANARIA WHEN Early March (2017 TBA) WHERE Gran Canaria, Spain DISTANCE/ASCENT 125km/8500m MOUNTAINS Roque Nublo (1813m) and Picos de las Nieves (1949m) – notorious peaks. SKILLS Ultra distance experience, confidence ascending, descending and night running. RACE INFO The race crosses the entire island of Gran Canaria from north to south, starting and ending at the coast, with some tough, relentless climbs and technical sections. ATHLETE OPINION “Transgrancanaria has an atmosphere and vibe like no other race. The organisers are amazing and the people of Gran Canaria are really friendly! I love the variety: starting next to the ocean, climbing up big mountains, and then technical trails. TGC is one of my favourite races.” Ryan Sandes, 2014 winner, Salomon & Red Bull athlete. TOP TRAINING TIP “Get used to long sustained…

Black Diamond Storm £TBC With 250 lumens and a reported 80m beam, the new Black Diamond Storm is now waterproof, too, so you needn’t worry about dropping it in a puddle. The lower spec Spot and Cosmo also benefit from this waterproof upgrade. www.blackdiamondequipment.com Sealskinz Halo Running Glove £35 Sealskinz seem determined to get us out in all weathers. Its first running-specific range includes socks with BeDry water-repellent cotton and these safety-conscious Halo Running gloves, with flashing LED lights. www.sealskinz.com Lucho Dillitos Bocadillos Giftbox £17 Used by generations of Colombian cyclists, bocadillos – blocks of guava and sugar paste – have arrived in the UK. Wrapped in biodegradable leaves, they’re more ecofriendly than gels and taste a bit like tropical jelly babies. www.lucho dillitos.com No Stink Sports Shoe Deodoriser £4.95 Trail…

Terra Nova Ultra Glo Glove 19g £20 Tested by editor Claire Maxted for 2 years I’ve definitely trashed these gloves! That’s the only downside with lightweight kit – by definition, the fabric can’t be as durable as thicker, heavier materials. So, with that in mind, these gloves have fared very well for two years considering the abuse I’ve put them through. I like them so much because they only weigh 19g, so you can stuff them in a pocket without even noticing, yet the protection they give from springtime cold, wind and rain is fantastic. The Ultra fabric Terra Nova use on the back is the same as in their superlight tent range, so it’s wind and waterproof. The yellow inside, palm and cuff is high-vis Coolmax Active, so it’s…

With so many watches on the market, it can be confusing knowing what features you need and which are surplus to requirements. The main features to look for are a heart-rate monitor (HRM), which will help you to train smarter, ensuring your runs are neither too hard nor too easy. A GPS will let you keep an accurate log of your mileage; particularly useful if you are training for a longer event. Lap timers can help plan your interval training, while the ability to quickly download your data to a computer-based or online diary will help you analyse your training. BATTERY LIFE Certain watches allow you to alter the rate at which they gather GPS data and so eke out battery life. A great feature for ultra runners. WHICH SOFTWARE?…

Q Do I eat too many pies & chips to be a distance runner? Paul ‘power house’ Dunn, Durham A We all have a guilty pleasure… pies, pints, cake (mmm, cake)… but are the good things in life not so good for your running? • Get natural You don’t have to be a saint but try and maintain a normal, balanced diet – think real unprocessed food, not fads. DMC • Moderation Everything in moderation is a pretty good principle. I often stop for a proper pub meal halfway through on long training runs. JB • Balance I’ve found you get out what you put in and taking care of your body with a balanced diet may give you much better results. JC • Fuel Up Fuel in the tank…

Trail Running magazine have teamed up with Camelbak to offer you the chance to win £1000 worth of prizes! If you’re one of our 11 lucky winners you’ll never go thirsty again, and you’ll be unstoppable wherever you run with handheld bottles, waistpacks and packs from this quality hydration-system brand. HOW TO ENTER First, register for this competition online at www.trailrunningmag.co.uk/camelbak. Then post as many selfies as you can of you looking thirsty on a trail run or race on our Twitter, Facebook and Instagram feeds using the hashtag #BeUnstoppable. There’s no limit to the number of thirsty selfies you can enter to prove to us that you really, really, reeeeally need all the Camelbak packs here, so snap one on every run this summer! The best photos will be…

National Park authorities have been hit hard by the public spending cuts; with budgets stretched to breaking, social media is awash with crowdsourcing campaigns for vital footpath maintenance. My general attitude to running is to avoid the boring route at all costs. However, as an outdoor enthusiast, I know I should always be aware of my impact on the environment. We’re lucky to be part of a rapidly growing sport, but the irony is, the more of us that choose to run off the beaten track, the more beaten tracks there become. Running in the Peaks, I often see sections of even minor track in serious disrepair. There’s a slightly anarchist streak to trail runners – we run where we like, whenever – but should we, like walkers, take more…

DISTANCE ASCENT TIME DIFFICULTY This stunning new route opened in April, circling the entirety of Ullswater. It follows footpaths and bridleways along the lakeshore, over fells and through woodland. Highlights include the spectacular Aira Force waterfall, Glencoyne wood, (where Wordsworth saw the daffodils which inspired his most famous poem), and the constantly changing views of Helvellyn and High Street – Not forgetting the pub or teashop stops along your run! If you don’t fancy the full 20 miles, you can split the run into shorter 5- or 10-mile sections using the Ullswater Steamers or an open-top bus to take you to the start. The route is waymarked throughout and uses existing footpaths, plus new sections recently created by the National Park with local landowners. Emma Moody www.ullswater.com Route available to…

DISTANCE ASCENT TIME DIFFICULTY A landscape torn apart and scarred by the effects of the industrial revolution has been reclaimed by nature, making the Silent Valley Local Nature Reserve one of the most beautiful and peaceful places in The Valleys. This route starts within the beautiful surroundings of Gwent Wildlife Trust’s Silent Valley Local Nature Reserve, which includes the highest ancient beech woodland in the UK. The 10k course takes you through a mixture of woodlands, wetlands and open heathland. The trail begins on the lower levels of the nature reserve, ascending around the summit of Mynydd Carn-y-Cefn. The route then leads you along the heather-clad ridge, with stunning views of the valleys, before descending back through the wet woodlands, giving you the chance to appreciate the ancient trees in…

A few weeks ago, I was lucky enough to be in attendance at Brathay Trust's Fell Running Legends evening. The event was positively brimming with entertaining stories: Joss Naylor stopping some picnicking ladies on the fells to ask them for some salt for his cramp; Billy Bland pausing on his record Bob Graham Round for a tin of nourishing Mackeson's Stout... What really struck me about the trio was what normal blokes they were, despite their achievements. Chatting to Kenny Stuart before the event, he told me he'd once swung by the local pub after getting back from a race in Switzerland – pretty exotic for the time. The lads asked him where he'd been, barely batted an eyelid when he told them, and then promptly began talking about their…

Raw Ultra and Atlas Running have joined forces to bring you the Ridge Challenge and Ridge Ultra. Ireland’s toughest and longest foot race follows the Irish chapter of the International Appalachian Trail. The 112-mile Ridge Challenge follows the Atlantic Coast, crosses the Blue Stack and Sperrin Mountains, and finishes at Gortin forest 112 miles away. The 269-mile Ridge Ultra continues along the causeway coast way and Moyle way, before finishing in Larne. Both races are self sufficient. The Appalachian Mountains were formed more than 250 million years ago, when the earth’s plates collided to form the supercontinent Pangea. The Ulster~Ireland chapter of the International Appalachian Trail was established in 2011. Starting at Slieve League Mountain, it passes through the Blue Stack Mountains in Co. Donegal then crosses into Northern Ireland.…

“I always feel better for having run. I’ll stop when they put me in my coffin!” What gave you the idea to create the Tour of Tameside originally in 1981? I participated in the Tour of Umbria in Italy, a brilliant cumulative series that moved every night to a new venue; I wanted to recreate it in the UK. We ran it until 2000, but it became difficult to organise with the traffic restrictions. In 2015 Sports Tours International’s CEO Chris Bird resurrected it to give something back to the running community. What does it involve this year? There are now four races, three on trail and multi-terrain, and the final one on road. It gives it more variety and is easier with the traffic. There’s a great feeling of…

A daily 40g dose of dark chocolate can improve cardio fitness, researchers at Kingston University have revealed. Enjoying the equivalent of just under a whole bar of Bournville dark chocolate increases the body’s Gas Exchange Threshold (GET), meaning performance is increased. The study used cyclists to measure how their oxygen cost during hard training was reduced. However, the researchers found no extra benefits from consuming more than 40g!…

TRIBE BARS Tribe products are based on dried fruit and nuts, which provide a good mix of carbs, fats and protein. They have a high glycemic index (GI) due to fructose from the dates, which are the main source of sweetness. However, fructose can irritate the gut, and date syrup has the same sugar spike affect on the body as regular sugar. KIND BARS Similar to the Tribe bars, Kind claim their products are refined-sugar free, but this can be misleading. Some of the bars contain honey, glucose syrup and sugar. This does mean, however, that they have a higher carbohydrate content than the Tribe bars, so may be more useful as a before, or during, training bar. VERDICT Both of these tasty snacks are promoted as a ‘health bar’…

It’s hard to stick to your goals, but these studies should help you keep your eye on the ball this summer. RUN MINDFULLY Being mindful of your body and how you feel on your run, and ignoring disruptions around you, can help you be a better, calmer athlete. In a study at the Center for Mindfulness at the University of California, scientists asked athletes to note how each limb and internal organ felt, with runners reporting better performance and a reduction in anxiety as a result. DRINK LESS SUGAR Maintain health while you’re slugging down your sports drinks by adapting your hydration choices to lower-sugar alternatives, a recent review has urged. The British Journal of Sports Medicine advised the use of low-calorie sweeteners in isotonic drinks to help ensure you’re…

‘I love to get out and enjoy the seasons. One of the great things about trail running is it makes us more aware of our surroundings and the changes through the year.’Ellie Greenwood, Team Salomon, first female at this year’s Chuckanaut 50k in Washington. Follow Ellie on Twitter @eLLiejG Team Salomon athlete and all-round nice chap Ricky Lightfoot tackled the notorious Bob Graham Round this winter. Despite facing heavy clag and turning his ankle on Leg 4, Ricky finished the round in 21hr 11 min: “I got to the Moot Hall door and I was overwhelmed – with joy? A sense of achievement? The relief of finishing? I’m not quite 100% sure, but if I could box that feeling up and keep it, I would”. Hear from Ricky at our…

Trail Running reader Elise Downing has set herself the challenge of running around the entire UK coastline – a staggering 5000 miles! She’s taking ten months to complete the run, carrying all of her kit, and aims to finish in early September. Elise says, “It’s my attempt to uncover something more; to scratch the surface of both the country I call home and my own capabilities”. Find out more at www.elisedowning.com…

‘I’d have this brain fog – even writing an email was a mammoth effort’ Never give up is my mantra when I do any race or hard training session. I think that the only reasons to give up are being injured or ill: being tired is not a legitimate excuse. So, when I am feeling absolutely exhausted while running, I repeat to myself, ‘Don’t quit, never give up!’ However, it might be time I rethought my mantra. After I completed all of the 214 Lake District Wainwrights in a new record time of 6 days 13 hours in the summer of 2014, I was completely exhausted. Surprisingly injury-free, I started running three weeks later. To start I felt slow and tired, which I expected, but the worst thing was my…

After being fit and healthy all my life, having a baby really knocked me for six! Not only had I gained quite a bit of extra weight, but after leaving a well-paid job to be a stay-at-home mum, my fancy gym membership was the first 'luxury' to be dropped. I had seen a few friends train for a half marathon, which got me thinking… running was free and I could fit it in around my daughter, and even take her with me! So the challenge was set: I wanted to run a half marathon. I got so caught up in the training I soon fell in love with the sport. 2015 was the year I found parkrun, and I'm so glad I did because it was about to change my…

OUR EXPERTS We use in-house and independent experts with sports & exercise science backgrounds and many years of trail kit testing under their belts so you can trust our kit reviews. MARK ROBERTS Our sterling staffer shares the latest new gear, p53, and tests the best shoes for different race types, p56. JEN & SIM BENSON Authors of Wild Running, Jen & Sim review the top 20 lightweight male and female windproof jackets, p60. DAVE TAYLOR Running guide Dave (www.fellrunningguide.co.uk) reveals how to coach yourself faster with a GPS watch, p64. KELLY LUCAS Ultra runner and journalist Kelly gathers the very best lightweight mandatory gear for race kit checks, p68.…

OMM SONIC SMOCK 55g Women’s S  www.theomm.com £60 The Sonic Smock is designed with fast and light in mind. It’s incredibly minimalist, yet very comfy, in rustle-free ‘PointZero’ nylon ripstop fabric. It’s brilliantly thought-out, with soft edging to the cuffs and thumb loops, dropped tail and draw cord hem, for excellent bum coverage and reflective details. The half zip reduces weight and increases durability. VERDICT Light, packable, comfortable and durable. Excellent. GORE MYTHOS LADY WIND STOPPER 130g Women’s S  www.goreapparel.co.uk £140 As we’ve come to expect from Gore, the Mythos oozes quality, and it’s ethically-produced to bluesign standard too. Brushed polyamide face fabric with a Windstopper membrane mean it’s protective, while a dropped tail, reflective detail, zipped pockets and draw cord hem make it perfect year-round. However, it's heavy for…

DHB MERINO LONG SLEEVE BASE LAYER 169g Women's M  www.wiggle.co.uk £35 This top will tick the box for most races that require competitors to carry an extra mid layer (for example, it passed the UTMB extra-layer requirement). The superfine 18.5 micron merino yarn is really comfortable, breathable, highly odour resistant and, despite the fineness, it holds up well, not tearing or wearing thin easily. It’s a good fit for running, too. VERDICT A quality, comfortable layer. Wear alone or as a base layer. LIBERTY CAKES PEANUT PUNCH PROTEIN BAR 78g  www.libertycakesuk.com £1.80 It’s always a good idea to carry some extra snacks when out on a run, and many race organisers insist that you have one or two energy bars in your pack for an emergency. These nutty protein bars…

MEET THE EXPERTS MORITZ AUF DER HEIDE Also known as Moe, this 28-year-old ultra runner and triathlete is from Germany and stormed to victory at last year’s 60km Tarawera Ultramarathon @moeritz2 SYLVAINE CUSSOT 33-year-old ‘Sissi’ is from France and has won trail races all over Europe, including most recently the Trail des Ruthenes in February @SissiCussot We often forget to plan our drinks, but overlook them at your peril: taking in adequate water is one of the most important aspects of running and racing. Drink too little and it affects your speed instantly – you may even become dizzy, nauseous and start to cramp. Moritz agrees: “Depending on the time, distance and your individual effort, your body might sweat a lot during exercise and therefore lose a lot of water.…

MEET THE EXPERT Montane's Debbie Martin-Consani (aka Run DMC) won the 2014 ML100 and was 2nd in last year's ML50. She has represented Scotland and GB in 100k and 24-hour races, and juggles training with her full-time job and family. www.montane.co.uk Last issue we were really excited to team up with Montane to offer seven lucky readers the chance to win an entry to the hugely popular, sold out Montane Lakeland (ML) 50 or 100 race 29-31 July. Here, we introduce them, persuade them to reveal their top training tips for ultra running, and Montane athlete Debbie Martin-Consani shares her hard-won advice. "The whole ML50 and ML100 weekend is fantastic," says Debbie. "I don't ever see me not being there, running or supporting. There’s a brilliant festival atmosphere, with checkpoints…

SEB CHAIGNEAU Team The North Face, Petzl & Garmin DNF’d at last year’s UTMB after feeling bad from the 8km mark. Although prepared physically, Seb says that he didn’t have the mental training in place for a 170km race. That DNF, I learned we gain more from failures than from successes. I had to work to prevent it happening again, with breathing exercises, relaxation and stress management. RYAN SANDES Team Salomon, Red Bull & Oakley DNF’d at the Ultra-Trail du Mont-Blanc (UTMB) 2015 at 30k, after struggling with glandular fever. That DNF, I learned it’s so important to respect your body and stay in tune with it. Get through the difficult moments in a race, but it is not worth doing permanent damage to your body – you only get…

DISTANCE ASCENT TIME DIFFICULTY There are few places in the UK more wild and remote than Cairngorms National Park. This route provides a real taste of adventure, with woodland trails, open moorland and a thrilling river crossing. From the start, ford the Water of Tanar via a lovely stone bridge before passing the tiny Chapel of St. Lesmo. Cross over a second bridge, passing a small fishing loch and continue up the track. After about 3 miles, you’ll eventually come out of the wonderful Scots Pine forest into open moorland, with spectacular views of Mount Keen (the most easterly Munro in the UK), rising up at the end of the glen. At about 6.5 miles in you will need to cross over the river (no bridge – so be careful…

DISTANCE ASCENT TIME DIFFICULTY Start from Barbon church, 4 miles up the road from Kirkby Lonsdale. Meander through beckside woodland for a warm-up until the glory of Barbondale opens out in front of you – this is the scene of the Barbon fell race, with its notoriously steep ascent and descent. From here it’s a short section of tarmac then bridleway up to Bullpot Farm, and ultimately up to Brownthwaite summit. Glance across the valley as you ascend the hill to see Leck Fell House, just below the summit of Gragareth – said to be the highest sheep station in Lancashire at 1,300 feet. Charge back down via moorland, a short length of quiet road, green lane and farmland back to historic Devil’s Bridge. Cross, then trot along the river,…

DISTANCE ASCENT TIME DIFFICULTY This route starts on the original South Downs Way. A gentle incline takes you past Benhams Bushes towards a bridlepath. Looking down to your right as you climb, you will see the valley unfurling between two parts of the South Downs. The path evens out at the top, before giving way to short, sharp chalk downhill. Travel past disused chalk pits, still with some old machinery left in them, before descending. There are views across the Downs to Petersfield in the north as you climb again, and you eventually rejoin the South Downs Way, traversing beneath overhanging trees. Pass Holt Pond where, looking south on a clear day, you can see Langstone Harbour. Head down the hill opposite, running through an old Roman village, and drop…

DISTANCE ASCENT TIME DIFFICULTY DAY2 START: OTT CAR PARK From Ott car park, follow the rocky trail, known as the ‘Ott Track’ on the opposite side of the road. Stay on the higher right-hand path which climbs to the col between Ott Mountain and Slieve Loughshannagh. Follow the grassy trail along the Mourne Wall to the summits of Slieve Loughshannagh and Slieve Meelbeg. Don’t forget to look back, for a stunning view of Lough Shannagh. Continue to follow the Mourne Wall back to Slieve Meelmore – the descent is just as tricky as the ascent, so extra care should be taken here. There will be no time for recovery after the rocky, technical descent, as one of the toughest climbs of the day lies ahead: Slieve Bearnagh. From Hare’s Gap…