Table of contents for June - July 2020 in Trail Running

Heartwarming news We know running is good for the heart but a recent study showed the improvements occur remark ably quickly. Comparing health checks carried out six months before and three weeks after a marathon debut, the experiment found new runners enjoyed improved blood pressure and a reduction in the stiffness of the aortic vessel (a good thing), despite averaging only 6-13 miles per week in training. Run for power It’s a sad consequence of ageing that our natural strength deteriorates from middle-age onwards. However, in the first study of its kind – carried out at Ball State University – women aged over 70 who had exercised consistently for 50 years were found to have better muscle power than females of the same age who had been inactive. Reduce cancer…

Looking to lose weight or reduce blood sugar levels? Have a big breakfast. Scientists at the University of Lübeck recently compared the effects of a high-calorie breakfast and low-calorie dinner versus the other way around. They looked at the difference in diet-induced thermogenesis (DIT) - the amount of calories used for processing food – which accounts for around 3-10% of our overall energy expenditure. According to the Journal of Clinical Endocrinology & Metabolism, going big on your first meal of the day led to two and a half times the rate of DIT and less increase in blood sugar and insulin, despite the total calorie intake being the same.…

What? Physio patients could in future be able to carry out prescribed rehab exercises at home using a virtual reality (VR) headset. Why? Those suffering running injuries are nearly always given exercises to go away and perform. Yet, as they are only being shown how to do them in the physio room and perhaps receiving leaflets with diagrams, correct adherence is not a given. How? Researchers at the University of Warwick experimented by transferring exercises to an avatar which could then be seen in a patient’s VR headset. Writes PLOS ONE journal, the addition of realistic footstep sounds enabled the subjects to closely follow the movements.…

Jade is the co-founder of Trees Not Tees, a new initiative that asks runners if they’d like to plant a tree rather than receive a race T-shirt. Alongside UK ultra, trail and fell runner Jim Mann, the charity aims to curb clothing waste. treesnottees.com So how did the idea for Trees Not Tees come about? Cofounder Jim has run in hundreds of events, and has hundreds of T-shirts to match. He started to refuse T-shirts as he knew they had a very high environmental footprint to produce, and he would never even wear them so all of those resources were going to waste. The more he talked about it with running friends, the more he realised lots of people and race organisers felt the same way. In February this year…

DO IT! Sportsshoes.com has produced a series of home workouts, from stretching to strength, for runners stuck home during this period of social distancing. sportsshoes.com WATCH IT! Documentary Paul Tierney: Running the Wainwrights covers his Lake District record set in 2019 and is now available to watch for free via the Inov-8 Youtube channel. READ IT! All Or Nothing  At All: The Life of Billy Bland by Steve Chilton covers the escapades of pioneer and legend of fell and mountain running. Buy it at sandstonepress.com WATCH IT! Under lockdown in China, Pan Shancu lapped around the rooms inside his apartment, covering 66km running for nearly seven hours! Watch the timelapse at euronews.com PLAY IT! On Twitter, @fellrunningguid sets a navigation challenge every few days to test your armchair map skills…

I could hardly believe what I was reading. It was surreal, like I was in an apocalyptic movie. On the morning of Thursday, March 19, the French government forbade any adult to run more than 1-2km from their home, due to restrictions in place to halt the spread of Covid-19. You couldn’t take the car to run somewhere any more – I had been driving to a flat area since injuring my knee a little while ago, probably due to over-exuberant descending of the Black Mountains in the Tarn near where I live. Any running activity had to be performed directly outside your home – and the government’s tweets advised that this distance was more for those living in the French countryside like me than those in the city centre.…

We might have envisioned injury or a bit of bad weather, but none of us bargained on a pandemic when we started our #Run1000Miles challenge. Coronavirus might mean we’ve had to adapt our goals or, at least change how we run. As you can see, before Covid-19 took hold in the UK, our #Run1000Milers were enjoying a great start to the year. We’ve been reminded that there are more important things than our #Run1000Miles target. Whatever the coming months bring, don’t be a slave to the mileage count. Run safely and soon we will be able to appreciate exercise and the trails as never before. ■ Join in at facebook.com/groups/ Run1000Miles or tweet us at @trailrunningmag using the #Run1000Miles hashtag HITTING THE PEAKS A change in scenery can provide a…

1 SIGN UP ONLINE Visit run1000miles.co.uk to register. We’ve also designed 2020 #Run1000Mile ruffs (left) for you to wear while you complete your challenge. They’re on sale now for £7.50 – so order yours today, because they’re proving extremely popular! 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 your…

The King’s Head, Llangennith nestles between the slopes of three hills: Llanmadoc Hill, Rhossili Down and Hardingsdown. And it has everything you need for a great weekend. It sits opposite St Cenydd’s church, which was built in the 12th century, while the village itself is a destination for trail runners and surfers who can enjoy more than three miles of beach facing the Atlantic Ocean. The hotel itself consists of a row of three 17th century buildings which have superb ensuite rooms and are pet-friendly. More information at kingsheadgower.co.uk…

When you run, your legs transfer energy produced by muscles into motion. And when you’re running, how does this energy get to the ground? Through your feet, of course. But, with up to 3.5 times your bodyweight going through your feet on ground contact, you’re left with two prime suspects for injury, or at least points where you may lose speed and efficiency. This foot workout will take about five minutes once you’re used to it. A set or two each day will be beneficial to strength and train the nerves to better feel the ground, aiding balance and placement. Try lifting your big toe while keeping your other toes and whole foot on the ground. Pushing your other toes into the ground whilst lifting your big one will help,…

Katie Knapton is the founder of physiofastonline.co.uk and a chartered physio of more than 25 years. “Key to good running is good form,” she says. “A good core enables runners to avoid injury by enabling a better upright posture, even when tired, and ensuring the foot strike remains efficient. Stronger legs also mean fewer injuries. “Most runners get injured whilst running when tired, but tired legs are something you have to get used to. So, any exercises that focus on strengthening calves, glutes and quads will help a runner move further, faster and with fewer injuries. “Any kind of cardio will help – it doesn’t have to be running. Think high reps rather than large weights. “Strength training for legs, such as leg presses and Bulgarian squats should be a…

As the alarm starts ringing at 3.30am on a Sunday in March, the tapping of rain on the window pane is no incentive to get up and go. But having signed up for Lavaredo Ultra Trail in June, determination is the key element of my training for these winter months. Of course, I had no idea at this point that the racing landscape would change so dramatically this year, but here’s the story of how I trained for the Dolomites whilst living in the Midlands... The Lavaredo Ultra Trail is 120km and has a sawtooth profile, ascending five calf-achingly long climbs, for a total of 5800m of ascent. The biggest challenge for a Brit is the prolonged ascents, gaining over 1200m in one go on the longest section to Val…

HOKA CHALLENGER ATR 5 GTX 308g (UK 8) hokaoneone.eu  £125 Don’t be fooled by this shoe’s boxy look; in reality it’s more than ready for a bit of off-road action thanks to the 4mm lugs. They are strategically placed along the outsole to provide a full, unrestricted range of motion in all directions and much needed flexibility to bolster comfort and performance. Of course, there’s going to be plenty of cushioning – this is a Hoka offering after all – but again that apparently rigid outer shell is soft at its heart. We particularly appreciated the durability and the outer protection, meaning in reality this shoe is more an autumn beast. It operates off a 5mm drop. VERDICT For long days and long, preferably damp, runs. MERRELL MTL SKYFIRE 296g…

Current trends in consumer culture have made it easier than ever to get whatever you want, whenever you want it, all from the comfort of your armchair. Just had to retire your trainers? Online giants can deliver a brand new pair in a day. Want to try that new hydration formula your training partner just told you about? No problem, a few clicks and it’ll be on your doorstep. But as with everything, convenience comes with its drawbacks. Massive emissions from freight, questionable mass-production practices and a decline of local businesses, the list goes on... Of course, places like Amazon or titans of sportswear like Nike aren’t inherently bad and we all use them. There are, however, solutions to combatting our reliance on e-commerce behemoths and sporting giants, giving us…

GET THERE Train to Penrith or Windermere, then bus 555 or X4/5 to Keswick. For Buttermere, you can use the Honister Rambler 77 bus service (April-October). EAT HERE In Keswick, we like Abraham’s Café in George Fisher Outdoors (georgefisher.co.uk/pages/ cafe) and Fellpack (fellpack. co.uk). In Buttermere, the Croft House farm café is great (crofthousefarmcafe.co.uk). SLEEP HERE Cumbria House B&B in Keswick has knowledgeable local owners (cumbriahouse.co.uk). YHA Keswick is cheaper and well placed (yha.org.uk/hostel/ yha-keswick) or camp at Skye Farm campsite in Buttermere.…

SEAN MCFARLANE Pre-lockdown, Sean headed out into the Scottish hills, p40 JEN & SIM BENSON Need a lightweight pack? We have the answer for you, p76 LIAM DEE Our man champions the small brands with big aspirations, p92 BEN LE VESCONTE Train your feet by simply walking in barefoot shoes, p58 ALECKSA STEWART How to train for the mountains when you live in Birmingham, p66 NICK HALLISSEY Forests never cease to inspire and amaze. Nick visits Dalby, p26 /trailrunningmag @trailrunningmag tr@bauermedia.co.uk…

Caffeine is probably the most popular legal performance-enhancer. However, scientists recently set out the best method of ingesting it, between chewing gum, dissolvable mouth strips and tablets. Fourteen runners completed a series of 5k time trials and were administered caffeine (3-4.5mg/kg bodyweight) in various forms or a placebo 15 minutes beforehand. Average placebo time was 20:45 versus 20:30 for gum, 20:29 for the strips and 20:19 for the tablets.…

British Mountain and fell running legend Kenny Stuart has recently been announced as the Organising Committee president of the International Youth Mountain Running Cup for 2020. Stuart, the first World Mountain Running Trophy champion in 1985, is a native of Cumbria where this year’s event will be taking place for U18 runners from all across the globe. Director of the Organising Committee, Duncan Richards, said: “For me it was a no-brainer to ask Kenny to be LOC President. As well as being the first ever world champion and still holding so many records, a 2:11 marathon is fast in any language and highlights to youngsters of all nationalities how it is possible to be a great endurance athlete across disciplines.”…

Filling the void of races in the recent past, the Quarantine Backyard Ultra was conceived, beginning on April 4. After 63 hours and a 15-hour head-to-head battle with Radek Brunner of Czech Republic, Mike Wardian was crowned champion, claiming the The Golden Toilet Paper Roll prize. A virtual version of the classic Big’s Backyard, runners had to run as many 4.16-mile loops as possible, starting every hour until only one runner remained, checking in via Zoom online. Wardian took to loops outside in Virginia for his miles, whilst Brunner stuck to the treadmill. In third position was the top female finisher, Anna Carlsonn, who lapped a frozen Arctic lake in her native Sweden for a staggering 44 hours!…

Presumably your dad [Rupert’s father is mountaineer Sir Chris Bonington] used to take you up a lot of hills as a kid. Did this  inspire you to get into fell running? We were lucky. We grew up at the bottom of a fell and every lunchtime my dad and his secretary would run up and around the local fells. Seeing this definitely encouraged us to treat hills as a playground when we were young; we explored them, played on them, camped on them, and at times ran on them. Trail running goes hand-in-hand with exploration. What is the greatest location running has taken you to? I’ve had amazing adventures across so many runs, from short to long and in different countries, but if you had to push me it would…

1 WEST HIGHLAND WAY: INVERORAN TO KINLOCHLEVEN The West Highland Way is 154km long, running from Milngavie to Fort William, taking you through some of Scotland’s most beautiful areas. With the route being mostly footpaths, it’s well-maintained and not too technical, making it a great place to get in the miles. For a nice 30km route, start at Inveroran and follow the path to Kinlockleven. Or you could finish at King’s House, cutting the distance to 16km. Either way, you’ll head past Glen Coe, a lovely village to stop for a bite to eat or to soak up a little culture in the Folk Museum. 2 THE JURASSIC COAST Stretching all the way from Old Harry Rocks, Swanage, to Orcombe Point, Exmouth, the Jurassic Coastline offers 154km of…

Don’t panic about your 1000-mile target. While the challenge of completing four-figure miles in 2020 is growing, there are plenty of ways in which we can work on our running health from the comfort of our own homes. Here’s what we’re working on right now... 1 TAKE THIS TIME TO LOOK AT YOUR DIET  Try to add energy boosting, simple natural foods to your weekly shop and learn how to create some amazing dishes. There are some amazing running nutrition books out there. Get one and work your way through it. 2 GIVE YOUR CORE THE ATTENTION IT DESERVES Set aside a 20-minute slot three times a week for a core strength work out. Finish it with some mobility work, concentrating on range of motion in your hips. 3 INCORPORATE…

What happens when the events you’ve been planning for all year get scrapped? How do you stay mentally and physically resilient when you’re forced to stay home? I’ve been feeling the struggle, but learnt that training during a lockdown isn’t the end of the world. I’d been unknowingly practicing for a lay-up, weeks before coronavirus was even in the public consciousness. A stress fracture had put paid to my scheduled races for the early part of the year, including an ultramarathon at the end of March, and a 12-hour race in May. Suddenly the goals that I’d slogged over for the past year were pulled like a rug from beneath me. Worse was to come. Just a few short weeks later and I was sharing isolation with the rest of…

FLIPBELT ZIPPER 85g flipbelt.co.uk £35 One of our go-to items of kit for daily training, running with the dog or supported races, this stretch-style belt combines superb comfort with ease of access in several small compartments around its length, one with a secure zip. Fits a smartphone, keys, gels, hats, gloves and anything else small and necessary. VERDICT Well thought out belt, superb comfort and durability. RAIDLIGHT ACTIV DUAL 300 BELT 130g raidlight.com £40 Light, comfortable and easily adjustable, with good, variable storage. Ideal for supported races, it carries two ergonomically-shaped flasks (included) or the mesh pockets double as extra storage. Elastic pole holders, plus zipped pocket offers safe stowing for a phone and other essentials. Bounces when bottles are full. VERDICT Comfortable waistbelt; stable, unless bottles are full. SALOMON…

You’d think a brand devoted to the great outdoors and discovering new amazing routes would struggle, but far from it. Off and running (from home, obviously!) from the very first week, OS launched a series of online adventures via their Get Outside Inside Hub, which is dedicated to keeping people connected with the outdoors during this lockdown period. Leading fitness experts such as Professor Greg Whyte and Joe Wicks provided the headline acts while Olympic sprinter Iwan Thomas was on hand to set a new record for the most people stepping at once. Whether you climbed a small hill on a doorstep or hit the summit of Snowdon on your staircase, every step counted. Lockdown may have changed the way we spend time outdoors, but this just shows that together…

Off-road running and wild swimming are both incredible ways to experience the beauty and variety of Britain’s landscapes. While, at the time of this issue of TR going to press, our ability to explore is severely hampered by governmental restrictions on movement and mingling, how about pencilling an epic swimrun adventure into the diary for later in the year? Swimrunning doesn’t have to be done as part of an organised, competitive event, although there are many which were due to be held this year. Many parts of the UK lend themselves brilliantly to a wilder kind of swimrunning and, with a bit of creativity, research and preparation, there’s almost endless scope for combining explorations of land and water. Whether you’re tracing the trails that wind around our intricate coastline and…

On January 6, 1592, Art O’Neill and his buddies Henry O’Neill and Red Hugh O’Donnell faced a challenge that would result in death for at least one of the escapees from Dublin Castle! Cheerful stuff, so far... Fast forward to midnight on January 17, 2020, and a bitterly cold Saturday morning. In its 14th year, the commemorative Art O Neill (AON) Challenge – a fundraiser for the Dublin & Wicklow Mountain Rescue Team – departed the same cobbled pavement from the castle through the streets of (a very changed) Dublin City and deep into the wilds of the Dublin and Wicklow Mountains. But, not before a registration process and mandatory gear check that puts Dublin Airport security to shame. With high demand for the 200 entry places, the lucky (or…

RED MEAT Although higher in fat, red meat is generally considered to be a better source of nutrients, including vitamins such as iron, zinc and B vitamins. However, high consumption has been linked to several forms of cancer and a higher risk of cardiovascular disease. WHITE MEAT White meat such as turkey and chicken is a leaner source of protein and many micronutrients. Like red meat, it’s also a good choice for carnivores who are on a carb-free diet. VERDICT Both are fine for you in moderation. But the NHS recommends you cut down if you are eating more than 90g of meat per day, particularly red and processed meat. For that reason, we’d say unprocessed white meat just about shades it.…

On top of the world Tyler Andrews has set the Fastest Known Time for the Everest Base Camp Trail. His 68-mile (110km) route ran out and back from Lukla in Nepal to Everest Base camp, climbing over 8000ft to an altitude of 17,600ft (5365m) before dropping back down to the start. Local knowledge held that the previous FKT was around 30 hours by Pemba Sherpa, so Hoka man Andrews’ 23hr 45min 12sec is the first known completion in under a day. “I learned so much en route,” he said. “The power of a good high-five, and that removing the option of dropping our early is the most powerful motivator.” Read Tyler’s full account via the blog for his sponsor at strivetrips.org…

Brooks have launched a drive to donate over 3000 pairs of shoes to healthcare workers in the UK and Europe. Donations and applications for healthcare workers can be made at brooksrunning.com Virtual events have taken the world by storm. The World Skyrunning Series, due to kick off in Japan on April 18, moved to a Virtual Series where runners sign up for indoor or outdoor categories and even receive a printable race number. Each race takes place on the date of each race in the regular series. US Mountain and Ultra Runner David Kilgore ran 100 miles to raise money to donate to healthcare workers in New York City. What began as an idea after the Georgia Death Race ultra was cancelled quickly became a fundraiser with over $10,000 in…

18% Mental health 3% Escape the kids/spouse 8% The fresh air 1% To feel stronger 13% I enjoy it 3% Exercise the dog 4% Lose weight 19% Get fitter 20% Enjoy nature 2% For social reasons 3% To get faster in races 6% I like cake /trailrunningmag @trailrunningmag @trailrunningmag Get in touch tr@bauermedia.co.uk GET OUR DIGITAL MAG Get Trail Running magazine on your Apple or Android device, for a great read on the go. Visit www.great magazines.co.uk/tr…

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 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 FORESTRY ENGLAND Looks after more land and more trees than any other organisation in the country, shaping landscapes for people. forestryengland.uk Join our 2020 campaign and visit: www.run1000miles.co.uk…

ROBBIE BRITTON Robbie is a world-class ultra runner and coach. robbiebriton.co.uk CAROLINE TARNOWSKI Nutritionist at the University of Birmingham. birmingham.ac.uk STEVE MILLWARD Masters cross country international and owner of Gloucester Sports. gloucestersports.com RACHEL SHELDRAKE Running coach and mountain leader with a passion for trails. mudandmiles.co.uk OLLIE McCARTHY Personal trainer based in London, specialising in maximising runners’ efficiency. Q Should runners go paleo? Holly Wardless, Weston Super Mare A The paleo (also known as 'caveman') diet has gained popularity among the general public, and many are asking how it might affect their running. Paleo means going back to the food our ancestors would have eaten before the invention of farming. In other words, meat, fruits, nuts, grains and vegetables, with no dairy, bread, sugars or processed foods. If you decide to…

Some of us are fans of all things Western: John Wayne, cattle rustling, shoot outs at the OK Corral, while others are not. But not as many as you might think. Deep down, the majority of us are cowboys at heart. That’s because if you wear shoes with heels on – as many, many millions do – well then, you’re just following a trend that cowboy boots started. They feature a pointy toe to allow your foot to slide easily through the stirrup and then the heel works as a brake. “Seriously, that’s true” laughs Ben Le Vesconte, running coach and movement expert at Vivobarefoot. Indeed, as if to prove I had been wrong to doubt that, that fact was then confirmed just a few days later on the popular…

Julia Pizzichemi owner of Anatomy Matters, has help hundreds of athletes become champions, working on physical and mental resilience. Here are her tips for trail runners who can’t run right now. ■ VISUALISATION Focus on where you feel you need to improve and hone those skills so weaknesses can become strengths. ■ BUILD A TRAINING PLAN Whether your priorities are rehab, prehab, recovery, conditioning, or functional training, a plan is key so you maximise the time you have and get specific. ■ FOCUS ON RECOVERY Fundamental to keeping your body in better physical condition, having a break from intensive training is good. Excessive training causes physical stress and can be detrimental to performance. ■ INJURY REHAB If you have an injury, take time to work on stability and strength of…

Rhubarb is one of the first plants to appear in the garden in the spring and it’s a real spring luxury to enjoy the first rhubarb pie or rhubarb cream. This hardy plant, which comes back year after year, seems to just get tastier the older it gets. It’s almost a miracle! I try to remember to fertilise the plants with nettle water now and then, to weed around the plants and to put down hay or another soil conditioner for the winter. This way, even the tough rhubarb gets some extra love, allowing it to provide lots of good stalks early next summer. We harvest lots of it, and in spite of the fact that the plant in our garden is so big, there is also a place we…

Globally shoe giants got on board when it came to helping to combat the pandemic. New Balance, for instance tasked a number of its skilled US team to work on face masks. “The global COVID-19 health crisis has called on individuals and organisations to bring their expertise and resources to solve new and extraordinary challenges,” a spokesman said on the company’s website. “New Balance has engaged its skilled and innovative US manufacturing workforce to develop face masks to address the significant demand for these supplies. “We are producing prototypes for face masks in our Lawrence [Massachusetts] manufacturing facility. We are coordinating our efforts with government officials and local medical institutions as well other US consortiums and testing facilities.” The company's Fresh Foam Hierro shoe recently scooped a Trail Running magazine…

1 ST MARYS, ISLES OF SCILLY An Atlantic harbour adventure to remember 2 LEFTLAKE AND RED LAKE, DARTMOOR Achievable double dip in the wild and stunning south west 3 HAMPSTEAD HEATH, LONDON Find your swimrun haven in the heart of the city 4 GADDINGS DAM, PENNINES Moorland adventure 5 TADPOLE ROUND, CUMBRIA Timed challenge in the Lakes 6 DERWENTWATER, CUMBRIA Unforgettable big day out 7 GOWER, SOUTH WALES Go coastal in the picturesque surroundings of the peninsula 8 RHINOG FAWR, SNOWDONIA Remote mountain swimrun 9 GREY MARE’S TAIL, DUMFRIES AND GALLOWAY Do go chasing waterfalls... 10 SANDWOOD BAY, SUTHERLAND Splendid isolation!…