Tabla de contenidos para October - November 2016 en Trail Running

WHAT’S YOUR NEXT... ...CHALLENGE? IT SEEMS to have been a summer packed full of people running further than they’ve ever run before! We’ve got Ben Smith and his 401 marathons, Elise Downing and Wayne Russell running around the UK, and Lucja Leonard and her #500kin5days challenge. What would be your ultimate trail-running challenge? I’d love to run the Cape Wrath Ultra, which we covered last issue (want to buy that mag? 01858 438884 or www.magsdirect.co.uk) as the idea of a week jogging gently through the wilderness, surrounded by remote mountains, sounds fan-bloomin’-tastic to me. If you feel the same way, turn to p38 for Montane athlete Debbie Martin-Consani’s advice on building your stamina, and p50 to avoid making the most common ultra mistakes. For those with shorter or speedier ambitions,…

1 RUN LONGER FOR STRONGER FEET Increasing mileage in autumn to improve strength and endurance for year-round fitness is de rigueur for most runners. But, now, Camilo José Cela University scientists in Madrid have discovered that upping your miles also helps improve the heel bone’s mineral density, reducing the negative effects of ageing to boot. 2 DARE TO GO BARE AND REDUCE INJURIES Swapping your running shoes for some barefoot training can encourage the transition from heel striking to landing on your forefoot, reducing the risk of injury, Granada and Jaén university researchers have found. Speed, endurance and strength are all improved, supporting the bigger training miles. 3 BREATHE MORE EASILY Don’t let bad weather stop you from building your base mileage, as improving fitness levels can help you breathe…

When you’re pumping iron to increase strength and help injury prevention, take your time recovering between weightlifting sets to maximise muscle growth, say University of Birmingham experts. In their study they found shorter rest intervals may actually impair improvements in muscle development, but longer periods between sets saw a 152% increase in growth. Good news for runners who struggle with strength work – more rest is actually good for you.…

Brendan Rendall has run a Fastest Known Time (FKT) the length of Malawi, averaging a marathon a day for 27 days. The British runner covered the 708 miles and is believed to be the first person to run the length of the country. He was accompanied by one supporter on a bike and they camped in local school grounds, raising funds for a Malawi school via the charity Friends of Mulanje Orphans. “It was an enormously tough challenge, with wild animals, extreme temperatures and illness,” said Brendan. But the fundraising kept him focused. “Everyday I was joined by children running beside me, often barefoot and with huge smiles on their faces.” • More at www.brendanrendall.com…

60 SECONDS WITH... JO MEEK Jo Meek rocketed to fame after making the podium at the iconic Marathon des Sables. Victory at Costa Rica’s The Coastal Challenge and a top-10 at the testing Comrades in South Africa has tempted Jo to try out her skills at Skyrunning. Transvulcania. How was it? It wasn’t that I’d underestimated how mountainous it was, but that I’d not anticipated how much walking and hiking would be involved. In my head the trails were runnable, and so the race did not really suit me. But I took on the challenge and did my best, finishing 11th in 9hr 40min. Trail v Skyrunning? I love trail running, as I like running and running fast. But running above the cloud line at altitude is an unforgettable moment…

Run faster, stronger, longer this autumn with our exclusive free* gift to you! This issue, we’re giving away 12 energy-boosting Science in Sport gels to every reader, worth £16.80 – * just pay £3.99 postage and packaging, or get them free when you spend £10 in the SiS online store, along with free p&p. SiS GO Isotonic Gels deliver a quick supply of carbohydrates for energy during exercise, and are designed to be consumed without water, to ensure rapid delivery to your muscles. Boosting your carbohydrate levels during exercise is known to improve performance, race times and delay the onset of fatigue; SiS GO Isotonic Gels are a practical fuelling strategy, providing you with a quick supply of 22g of carbohydrate per gel, without the need for bulky bottles. For…

BAG If you’re going to be running with your kit on your back, it’s important you wear a comfy bag. Rucksacks designed for adventure racing are ideal, with lots of storage and straps to avoid excessive bouncing. The bigger your bag, the more likely you’ll fill it. Try: OMM Classic 25 SLEEPING BAG Here is not the place to get into the synthetic/down debate. Needless to say: down is lighter but, unlike synthetic fill, loses its insulation properties when wet. That decision is up to you, but if you’re planning to bivvy, and taking a down bag, you might want to make sure it’s a dry night. Take the lightest bag you can get away with – you can always sleep in your clothes. Try: Rab Neutrino 400 SLEEP MAT…

What’s the best time of day to run? Lucja Leonard @Runningdutchie The best time of day to run is any time, because life is too short to worry. Valleyvisuals @ValleyViz Best time to run 4:30am. Omnipitone @omnipitone Early in the morning when the sun's just up. Ross Docherty @itchydocster The best time to run is now, because later may be too late Richard Black @gingersteps As soon as you wake up, it's a great start to the day. Colin papworth @colpod Best time is early morning for the peace and quiet and fantastic sunrises. Tone Y B Killengreen @Perfectlyshabby In the morning. Then you run the day instead of it running you. Mark M-H @GBSticks11 Dawn. Nothing beats seeing the world wake up. GET OUR DIGITAL MAG Get your digital…

Debbie Martin-Consani, who has written this feature exclusively for Trail Running magazine, has represented Scotland and Great Britain at ultra-distance running for the past five years. She has previously won GUCR, Montane Lakeland 100, Thames Path 100 and South Downs Way 100. Sally Fawcett started running 10 years ago to improve fitness, and gradually increased distances. She has won the Montane Lakeland 50, High Peak 40 and has been selected to represent GB at the Trail World Champs. Jayson Cavill is a running coach and the newest member of Team Montane. He won last year’s Montane 50 and was 3rd at the Salomon Glen Coe Skyline. www.montane.co.uk…

“Centrifugal juicers produce heat when juicing, meaning that some of the nutrients contained in the fruit and vegetables can get lost in the process,” says Jo. “But cold-press juicers will produce significantly more pulp and are pricier – ultimately, the choice is completely individual.” PHILIPS HR1875/21 AVANCE COLLECTION QUICK CLEAN JUICER £120 www.amazon.co.uk Effortless cleaning in just 1 minute. Makes 2.5L of juice in one go, thanks to its 1000 watt motor. OMEGA VSJ843 SLOW JUICER £379 www.ukjuicers.com Rated as the best performing Low Speed Masticating Juicer – less pulp, more juice, from the toughest wheatgrass through to the softest berries. NUTRIBULLET RX £199 www.buynutribullet.co.uk Features a 1700 watt motor to open seeds, crack through stems and shred skins, for almost instant nutritious cool drinks.…

Can’t get into the hugely popular 2017 Montane Lakeland 100 race? Try these five other fantastic British 100-milers: SW100 23 JUNE 2017 A super-tough route, with 6400 metres of ascent that crosses the South Wales Valley and the Brecon Beacons. www.runwalkcrawl.co.uk CENTURION NORTH DOWNS WAY 100 FIRST WEEKEND OF AUG A fantastically supported point-to-point race with around 3000 metres of climb. The Centurion team are renowned for their brilliant organisation. www.centurionrunning.com ST OSWALD’S ULTRA SECOND WEEKEND IN SEPT A breathtaking route through Northumberland, starting on Holy Island and following the start of the St Oswald’s long-distance walking route. www.stoswaldsultra.com ROBIN HOOD 100 THIRD WEEKEND IN SEPT A fairly flat but very scenic course through the heart of the infamous Sherwood Forest. The partly out-and-back route makes it easier for supporters…

1 BE AN EARLY BIRD How much do you want it? While Sophie and Isobelle are still in bed, I’ll be out at half past five, on the fells, getting my run in. 2 BE A NIGHT OWL Even in winter, I’ve gone out as late as half past ten, done two hours and got to bed at 1am. Then been out again at 7am. 3 BE PREPARED In winter, early morning runs can be hard. I get my kit ready so it’s next to the door, so I’m outside within five minutes. Otherwise, you wake everyone up hunting around for your gloves. 4 BE INVENTIVE I try and incorporate my runs into family activities sometimes. We live about a 20-minute drive from Keswick, so if we’re going in, I’ll…

What’s your next running goal? I can almost guarantee that, for the majority of runners, it involves a longer and more arduous race than you’ve tackled before. This is fine but, by thinking that the only progression is stepping up distance and ascent, you’re missing out on a fantastic challenge and probably consigning yourself to becoming an ultra-plodder. Setting yourself the goal of running a fast 10k is a brilliant way to add some real quality to your training, develop some speed and give yourself a motivating break from grinding out long miles. An eight-week training block dedicated to a fast 10k is an ideal amount of time to focus on such a performance goal. It’s not so long as to become monotonous, overwhelming or to dominate your running year,…

MEET THE EXPERT Dave Chapman is course planner for many OMM navigation events. He has planned the upcoming OMM LITE in North Yorkshire and competed in OMM events for 30 years, finishing all but two due to injury. He regularly competes in UK orienteering leagues and is usually found on the trails of the South Downs. www.theomm.com When we go out running we tend to stick to the same routes and paths that we know, which can get a bit monotonous after a while. However, brilliantly, the UK has a huge network of amazing paths, trails and bridleways all over the country, and once you start exploring you’ll find some real gems to run that you probably never knew existed. There are trails everywhere that cut through fields, woods and…

1 HYDRATE Higher altitude means that breathing is shallower and more frequent. Increased ventilation and dry air leads to greater fluid loss, so drink lots. 2 ADAPT SLOWLY Try to train at altitude at least once or twice a week during the month-and-a-half before your race. Your body will get use to the feelings and will physiologically adjust to it. Can’t make it to altitude? Use ‘real-world’ altitude scenarios when oxygen content and the atmospheric pressure is low. 3 USE POLES Poles will be your second legs at altitude. They will help you keep going uphill and provide support for the downhills. 4 PACE YOURSELF Race and train at a slower pace. When running at 2500m-plus you can expect to move 20 to 30 seconds slower for every mile. RPE…

CEPRECOVERY PRO TIGHTS 185g Size 5  www.cepsports.co.uk £120 Compression level High. A specialist item designed for post-run recovery. Sized from three measurements, CEP draws from its medical background to create an effective fit. The compression profile from foot to waist promotes circulation, prevents congestion and accelerates metabolism, aiding recovery. Don’t run in them though; they're not made for a lot of movement. VERDICT A great piece of kit, perfect for the high-mileage athlete. OMMFLASH TIGHT 1.0 210g Men’s M  www.theomm.com £45 Compression level Low. These tights are great for winter training or a mountain marathon like the OMM event in October. With flatlock seams and a combination of stretch, compression and mesh panels, they’re a supportive but breathable tight that you can wear for a couple of days at a…

The insidious creep of technology into our day-to-day lives shows no sign of abating – how long before we’re all spending entire weekends hunting Pokémon instead of running? (Watch out for long grass...) By refusing to embrace this digital onslaught, we risk being branded a pariah or, worse, a fogey. But you don’t have to be a raging Luddite to need a break from the information overload. Hitting the trails is the perfect escape from our increasingly complex lives. Get out into the wild pockets of these isles, free yourself of distractions, find some headspace. Switch off. WANTED: YOUR TRAIL RUNNING ROUTES! Have you got a stunning local trail that you’d like to share with other Trail Running readers? Or are we missing out on brilliant trails in your neck…

DISTANCE ASCENT TIME DIFFICULTY Do this route in late October/early November and, given the right conditions, prepare to be amazed by the leaping salmon making their way upstream to spawn as they negotiate Stainforth Foss. It’s a short window of opportunity to see the salmon flinging themselves up the gushing torrent of this iconic Yorkshire Dales waterfall, but well worth the effort. If you miss the fish, it’s still a beautiful route, guaranteed to make you smile at any time of year. The run makes its way from Falcon Manor in Settle up the tops along the limestone skyline backdrop to this pretty market town, past Victoria Cave, visits another cascade, Catrigg Foss, then drops to Little Stainforth. Run over the ancient packhorse bridge then left onto the path to…

DISTANCE ASCENT TIME DIFFICULTY Begin with a challenging ascent, passing Perth Y Pia bunkhouse and Crug Hywel – site of an Iron Age hill fort – before reaching the summit of Pen Cerrig-calch. This initial effort is rewarded by miles of uninterrupted mountain-top trails, following the ridges linking the major summits – Pen Cerrig-calch, Pen Allt-mawr, Waun Fach (the highest peak in the Black Mountains) and Pen y Gadair Fawr, plus several smaller summits. The views across the Brecon Beacons and beyond are among the best in Wales. After passing the trig point on the final peak, Crug Mawr, the route finishes with a long, exhilarating descent across moorland and through woodland to St Peter’s church in Llanbedr. The trails are a varied mix of grass, rock and plenty of…

DISTANCE ASCENT TIME DIFFICULTY DAY1 START: NEAR PENICUIK Stretch those legs and lungs on a steep ascent from the very start, heading up Turnhouse Hill (506m). Follow the signpost leading left to Scald Law, through fields of sheep and cows. The views back from here are superb so make sure you stop to catch your breath and take a look. A grand traverse stretches out now along the ridge to take you to the summit of Carnethy Hill (573m). The ridge isn’t very long but the climb is steep so you’ll be guaranteed to work up a sweat. The 360-degree views from here are unquestionably stunning, so don’t forget to bring along your camera. Now you’ve done the hard work, enjoy the long descent off Carnethy, dropping down to the…

Many readers love the racing side of trail running – it’s fantastic and exhilarating to push your limits in events off road. But, in truth, I’m not much of a competitor really. Don’t get me wrong, that goal I scored during a work four-a-side one lunchtime (with my first touch, on the half-volley, following a gorgeous diagonal run behind the defence) still gives me goosebumps. But beating my parkrun PB by a significant margin wasn’t anywhere near as rewarding as finding that I’d been running for an exhilarating two hours – much longer than anticipated – in the vertiginous Italian Dolomites. But isn’t that the beauty of trail running? It isn’t about beating your best time, glued to your GPS watch, checking your splits; it’s about enjoying healthy exercise in…

Fri 10-Sun 12 June The organisers of Dolomiti Extreme Trail increased their efforts this year, with three races covering three distances: a short one – 23km, 1000m elevation gain; a medium one – 53k, 3800m elevation gain; and the ultra – 103k, 7150m elevation gain. Mountain trails and mule tracks, high mountain snowfields, ledges and hard rock-roped trails have become prominent features of this race, which has become an inevitable stage in the worldwide trail races scene. This year’s edition had 39 different nations at the starting line, and 1040 participants in total. www.dolomitiextremetrail.com FINAL RANKING 23k MEN 1. Maran Stefano 2. De Col Federico 3. Corazza Tullio 23k WOMEN 1. Lovrantova Katarina 2. Scribani Francesca 3. Perna Jessica 53k MEN 1. Cipa Jiri 2. Dola Michael 3. Zakaitis Jonas…

What drove you to start running? My declining fitness when approaching my mid-30s, and a breathless dash upstairs to console my young son having a nightmare. Inspired by the 1981 London Marathon, I vowed to go for a run the next morning – and managed a mile! How did your Running Hot & Cold book come about? I would always write down memories of each running trip. I joined the University of the Third Age after retiring and a life writing group who urged me to collate them into a book. Silver Trophy in Running Awards book category – how proud? Very! The book was primarily a record of my running adventures for my family and interested friends. When it reached a wider audience I started receiving emails and messages…

MEET THE EXPERT David Tune has competed for Great Britain 14 times, earning PBs of 29:03 for 10k and 63:11 for half-marathon. The experienced coach now guides everyone from beginners to internationals. www.blizardphysiotherapy.co.uk Dave says “Follow these plans while listening to your body and you’ll achieve your goals – train well, race well!” Running lingo explained RATE OF PERCEIVED EXERTION (RPE) An effort measurement often rated out of 10, with 10 being maximum perceived effort and 1 being the easiest. PACING Depending on the session, the pace is how fast or slow you should run. So, long run pace should be 3-5 on the RPE, while race pace should be 8-10, depending on the distance. HEART RATE (HR) Measuring and running to heart rate is hugely beneficial, as it rarely…

If you’ve succeeded in completing our 1-mile and 5k training plans, or you’re already capable of running three miles, the 10k distance is the next step for you. The best way to approach preparing to increase your mileage is to break it down into easily manageable sections. 10k training should include building up the time you spend on your feet over a number of runs to comfortably replicate that of your target event; intervals to increase your cadence (how quickly your feet move) and thus your speed; and steady sessions quicker than your easy pace to build speed endurance and replicate the feeling of running at threshold, i.e. comfortably hard. Finally, no training plan is complete without some strength and movement work, which can range from simple Pilates exercises and…

This is it. You’ve always wanted to run a marathon, it’s been on your bucket list for years, you’ve signed up for your dream race, and now you’re ready to start building your mileage, as well as your charity’s fundraising pot. But, remember, training for and racing 26.2 miles is a mental challenge as well as a physical one. Top tips to take with you: visualise yourself running well in the race on every training run – just imagining a physical action fires up the same neurons actioned when you’re performing that function; and practise your race mantra – memorise whatever self-instruction message motivates you to keep going when the going gets tough, such as ‘I have trained well for this’, or ‘I love running, and I’m going to enjoy…

RUTH JONES Ruth reveals the best way to keep your training on track as autumn falls, p13 NIK COOK Nik’s expertise will get you trained up right for your first or fastest 10k race, p64 DEBBIE MARTINCONSANI The Montane athlete reveals how to boost your stamina, p38 DAMIAN HALL Damian interviews Ricky Lightfoot on how to juggle work, kids & training, p56 KELLY LUCAS Kelly reveals how not to run an ultra, with the top 10 mistakes not to make, p50 ROB KEMP Is necking a litre of bright green liquid as good as you think? Rob finds out, p46 /trailrunningmag @trailrunningmag tr@bauermedia.co.uk…

Running improves long-term bone health more efficiently than non-weight-bearing activities like cycling, scientists have revealed, after comparing the hormones of ultra-marathon mountain runners and endurance cyclists. Researchers at the Istituto Ortopedico Galeazzi in Milan recommend those at risk of weaker bones run rather than cycle, because running exerts a higher physical load on bones, stimulating bone tissue repair – bones work with other organs to drive the body’s energy needs. ‘High levels of aerobic fitness can compensate for the health risks associated with prolonged sedentary time’ Paul Hough, St Mary’s University sport and exercise scientist @the_hough…

Incorporate a strength programme for your ankle and calf muscles now to help maintain speed and prevent injuries as you age, say experts. East Carolina University researchers studied the biomechanics of 110 runners aged 23 to 59, and found the older runners’ speed reduced by 20% with each decade, due to lower activation of the ankles and calves, leading to weaker muscles. Start a recommended strength routine today, including ankle presses, squats and extension exercises, to help your future – and present – self.…

GB runner Annie become Long Distance Mountain Running World Champion in June, after victory at Podbrdo, Slovenia. When did you get into running? When I moved to the Lake District and discovered the fells and the stunning views that go with it. I love the variety of terrain where I live, the unpredictable weather, the social aspect, and the achievement of being able to run further and faster over time. I could barely walk up when I first tried. How did you make the leap to international athlete? By having some consistent performances in races and realising I might be fast enough to make the GB team. How did the World Long Distance Mountain Running Championships go? I was pacing myself and confident I would have strength at the end…

Sixty-four-year-old Norma Bone has become the oldest woman to complete the 95-mile West Highland Way in one go. The grandmum-of-four finished the race in 33hr 28min. “I knew my brain could get me there,” she told BBC Scotland, “but I didn’t know if my body could. You have to want to do it. I wanted the goblet they give you at the end for completing.” The nurse added that she wanted to race again next year as she has two children and wanted a goblet for each. Rob Reid, 70, also made the record books this year by becoming the oldest man to complete the race, in 29hr 58min. • The next West Highland Way race is on 24 June 2017. www.westhighland wayrace.org…

British mountain runners dominated the Tromsø Skyrace in August, with wins for Tom Owens and Jasmin Paris. Fellow Brits Jonathan Albon and Finlay Wild come second and third respectively, for an all-British men’s podium. An Australian runner is attempting to adopt the dog who followed him across the dessert in China’s Gobi March multistage race. The dog, Gobi, ran half the 250km race with Edinburgh-based Dion Leonard. He hopes they’ll be reunited by Christmas. Lucja Leonard and Marina Ranger ran the length of The Netherlands wearing only pink underwear from brand Runderwear in their #500kin5days challenge, fundraising for the Pink Ribbon Foundation.…

‘If there’s something that I want to do, I try and find a way of doing it’ Ever since I read Roger Baumeister’s account of his Double Bob Graham Round, I’ve always wondered whether I could do the distance, the climb and cope with the lack of sleep. Last year I was looking for something to do in 2016 to celebrate surviving ten years of cancer, and also to challenge myself in a way I hadn’t before, to raise money for Odyssey, the cancer charity that I support. This was perfect. After my second attempt on the Bob Graham record, when I only reduced it to 18.06hr, I had decided that enough was enough and to try going for longer and slower, instead. I didn’t know how I would cope…

‘The views, smells, sounds and solace are all better on the trails’ American Hal Koerner is one of the greatest ultra marathon runners there is. Among other notable victories, The North Face-sponsored athlete has won Western States twice (2007, 2009), Hardrock (2012), Javelina Hundred (2011, 2013) and the Bear 100 (1999-2003). However, things didn’t go quite so well when he took on the UK’s West Highland Way Race this June… What does running mean to you? It means more to me now than when I started. I guess you always want to get into something that allows you to grow and change along with it. I am a runner, married to a runner, who owns a running shop and travels the world with The North Face, a company dedicated to…

Beating bulimia On 11th June I completed my ten-marathon challenge in aid of Beat, the UK’s leading eating disorder charity, running my tenth marathon of the year at Man Versus Horse in Wales. I finished in 3rd place out of more than 600 runners, and was also able to beat 50 out of 55 horses! I suffered with bulimia for two years (2013-2014) after being encouraged to lose weight to improve my performances whilst at a high-altitude training camp. After overcoming the physical and mental effects of my two-year battle, I ended 2015 ranked inside the top 200 marathon runners in the UK, running 2:34 in the Berlin Marathon. My fundraising is now over £2100 and this experience has hopefully helped raise the subject of eating disorders among men and…

1 TAKE THE SLOW ROUTE It’s daunting, but you are capable of more than you think. Be sensible and increase your mileage gradually. Jayson says: “As a general rule of thumb, increase weekly mileage by no more that 10%, as this allows your body to adapt without being overloaded” 2 FAST TRACK YOUR STAMINA If you want to run faster, you need to incorporate intervals and race-paced sessions into your training. For inspiration and expert guidance, turn the page to choose from one of our stamina-boosting workouts. 3 FUEL YOUR RUNS On the run, Sally suggests eating small amounts regularly: “Acknowledge that you need to eat and drink more while you’re out, and take more with you. Nutrition is a very personal thing, but use your training runs to test…

Jo Morrison, health impact coach, says, “Juicing floods the body with essential vitamins, minerals and proteins that can be absorbed within 15-20 minutes of consumption and without overloading digestion. Always have a supply of beetroot, celery and cucumber; University of Exeter research found that nitrate contained in beetroot makes exercise less tiring. Celery and cucumber aid hydration, and coconut water has an isotonic effect – replacing fluids and minerals lost when the body exercises.” Try Jo’s top three juices for runners – for more, visit www.juicyjos.co.uk. POST-WORKOUT SMOOTHIE Blend ½ avocado, a banana, a slice of pineapple, a passion fruit, ginger, a cup of almond milk or coconut water, 1tsp of hemp or whey protein, 1 cup of blueberries, 1tsp maca powder and 1tsp manuka honey. Contains muscle-replenishing protein, antioxidants…

MICHAEL HOGAN 42, FROM GERMANY, ML100 How did it go? I DNF’d (Did Not Finish), which is rubbish, but I had to be sensible and pull out. I was going dizzy and being violently sick from around mile 10, and when I got to CP2 (Checkpoint 2) it got so much worst. I wasn’t ready to be a liability on the hill during the night. Best part? The whole experience of the Montane Lakeland 100 is amazing, and a free nutrition consultation from Montane athlete Debbie Martin-Consani at CP2 was really beneficial. Biggest mistake made? The DNF. What would you do differently if you could run this race again? I would finish it. Best advice to others? Always accept that you can only be as good as you’ll be on…

MEET THE EXPERT After getting an all-clear from breast cancer four years ago, this April Team Inov-8’s Nicky Spinks became the first woman to complete a Double Bob Graham Round – 132-miles over 84 summits. As we go to press she will run her second UTMB. Her next Ultra & 24hr Round training course is on 22 October. www.runbg.co.uk Nicky says, “I know that if I’m running for more than an hour I need to fuel. If I eat well I get stronger throughout the race and can fly past people in the second half, which is a great feeling. Over the years I’ve honed my nutrition and use the same format every time now. The only factor I can’t totally control is how my stomach is going to feel…

OMM expert Dave Chapman says: “Building up a picture in your head of how the map relates to what is on the ground is the starting point to finding new trails.” Once you’ve got that mastered, try to become aware of how quickly you are covering ground on the map. Here are the key features to get to grips with first… ROADS Start with a mix of road and trail. Roads are easy to see and follow on the map, and you’ll always have a point you can go back to. Once you’re got the hang of it, use the map to avoid the roads. SQUARES ARE 1KM Knowing that each square is a kilometre is important when you’re creating a rough route. Count how many squares your run covers,…

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 Mark gets you up to speed with the latest trail running clobber, from torches to waterproof jackets, p75. JEN BENSON Co-author of Wild Running, Jen and husband Sim (right) review compression leggings for trail runners, p80. SIM BENSON Co-author of Wild Running, Sim gives his verdict on men's compression leggings, p78. KELLY LUCAS Ultra-running journo Kelly reviews the best long-sleeved zipped baselayers to keep you warm this autumn, p86.…

CEP RECOVERY PRO TIGHTS 115g Size I www.cepsports.co.uk £120 Compression level High. These tights take a bit of getting used to: they cover you from your waist to your toes. But once they’re on, they feel amazing; lightweight yet firm allover compressive action – ideal for post-run recovery. Multiple measuring points ensure a near-custom fit. With its foundations in medical-grade compression, CEP has great credentials too. VERDICT High-tec compression for those who take recovery seriously. 2XUELITE MCS COMPRESSION TIGHT 175g Women’s S   www.2xu.com £110 Compression level Medium/high. These great-looking tights feel wonderful on tired legs. They feature high-gauge compression that’s graduated to improve bloodflow and varied to target specific muscles. They’re great for recovery, however, the waistband is narrow and needs to be tied tightly to stop them sliding…

RAIDLIGHT PERFORMANCE LADY175g Women’s M www.raidlight.com £50 This bright top is packed full of features. It’s super practical, with two side pockets, one zip sleeve pocket and plenty of reflective detailing. It also has silicone-print reinforced shoulders to help packs stay in place, and a built-in safety whistle and hydration clip on the zip. The fabric is a recycled polyester, which is lightweight, quick drying and good for the environment. VERDICT Technical and safe (read luminescent!) for autumn races. SHERPA DIKILA MIDLAYER TOP 220g Women’s M www.sherpaadventuregear.co.uk £35 A very comfortable, soft top which feels like merino but is actually made of a Dryzone synthetic ‘intelligent fabric’ – keeping you warm in colder temperatures and cool in summer. It’s also fast wicking and drying, lined with anti-bacterial silver ions, and…

DISTANCE ASCENT TIME DIFFICULTY The mountains of Torridon – colossal monuments to our glacial past – thrust out of the surrounding muir like the fevered imaginations of a fantasy novel. Beinn Alligin (Mountain of Beauty) is the jewel in Torridon’s crown, despite its vaguely threatening appearance. The path climbs steadily to the west of the stream, rounding the massif’s southern spur. It’s an attritional climb up the deep corrie, eased by the switchback snake of newly-installed pavers. The view from the top is truly awesome: the bread-knife arête of Liathach, the hulking triple buttress of Beinn Eighe, and the distant volcanic spine of Skye’s Cuillin. Ahead lies Black Cleft, Sgurr Mhor summit and the Horns of Alligin – as if Tolkien had named them. The traverse over the Horns strays…

DISTANCE ASCENT TIME DIFFICULTY A route in the shape of a witch! Gentle undulation takes you out of Norden village, along Naden Brook. The trail climbs sharply up Ashworth Valley, up through Birtle Village to a gorgeous view over Cheesden Brook. Head north of Birtle, then you’re climbing all the way up the Witch’s back, rewarded with a brilliant view from Knowl Hill. More superb off-road running past Waugh’s Well, with Edenfield hills in view. Just after 17k you’ll join the Pennine Bridleway, passing Cragg Quarry MTB Trail, with some lovely Pennine views. You’ll join ancient Rooley Moor Road for an exhilarating downhill section. A sharp right at 22km and you’re onto plush farmland heading back down towards Norden, past three reservoirs, down farm tracks and back to the finish.…

DISTANCE ASCENT TIME DIFFICULTY Once out of the station, turn left and head down Quadrant Road opposite, run through the passage, cross the two greens, through old Richmond Palace, out onto the riverside and off you go! The route runs alongside the river most of the way, passing Richmond riverside and Ham House (National Trust). It crosses the river at Teddington Lock, the top of the Tideway (above here the Thames is not tidal), and then heads north on the road before rejoining the riverfront at Twickenham. It passes Eel Pie Island, Marble Hill House (English Heritage) and Orleans House, and then turns inland along footpaths beyond Richmond Bridge, crossing back over Richmond Lock. This is a trail run in the sense that most of it is off-road, and much…

DISTANCE ASCENT TIME k DIFFICULTY DAY2 START: ABERLADY Starting out on a wooden footbridge, you’ll cross heathland then reach the dunes. Heading up your first dune you’ll enjoy stunning views of the coastline before you drop down onto the beach. Head back to the east, through grassy trails or directly on the beach, keeping the water to your left. There’s plenty of fun to be had along the way with dunes to climb and rocks to clamber over. As you reach Yellowcraigs beach you will see the lighthouse on Fidra Island. From here the path leads inland to the Yellowcraigs play park and into the village of Dirleton. Take on the last five to six miles along the John Muir Way, heading back to the start. As you come to…

Sat 16-Sun 17 July Race to the Stones takes on the Ridgeway, Britain’s oldest long-distance path. It’s a route used since prehistoric times, passing through an ancient landscape of sweeping downland, secluded valleys and leafy woods, finishing at the World Heritage Site of Avebury. There are several race options: 100k in one day, two days or a single 50k. Nervous but excited, I lined up at the start of my first 100k. I wasn’t sure what to expect, but the organisation and atmosphere were fantastic and I was excited to finally be on my way. The first few kilometres climb steadily towards the escarpment, fresh legs and leafy woodland giving away nothing of what’s to come. The heat really kicks in on the long, exposed ridge, magnified by the chalk…

@365dayRunStreak Truly caught #runningbug doing #RunStreak and @ lakelandtrails so challenge next year @TheViperSeries 9hr solo then BG round. @communityrunner My goal is just to run... why? Because when I run... I'm free! @TheNew_Read Working towards a trail marathon in late 2017 – hard work, especially as last year I couldn't run 30sec without dying! @DelagrangeChris I'm just taking it all in. Thinning knee cartilage and 52 bday coming on, I'm running short and Infrequent and having fun. @jasonlikesbikes Working my way up from 10k to trail marathon with @HardmoorsUltras @charlesebf1 Get back to full fitness after knee injury and just run more trails. @smceneaneyirl I'm taking on my first marathon but road. Then hopefully move to marathon trail. @robohara83 Atlantic coast challenge 2017! Did 1st ultra this year, fancy…

VEST/T-SHIRT BEGINNER: Keep it simple. A basic vest or T-shirt is adequate, together with a long-sleeved top in case of inclement weather. INTERMEDIATE: Try a merino wool T-shirt – a dream to run in, soft to touch and supremely breathable. EXPERT: As with shorts, if you’re looking to place highly, do it in style. Indulge in a top-quality vest top to help you feel and look the part. WATCH BEGINNER: A stop watch is perfect. Just stop and start to mark your progress, as not all charity events time you. You’ll have a target to smash next time. INTERMEDIATE: A GPS watch is an inexpensive way to track splits and pace – all the stats you need at this level. EXPERT: A GPS watch with a heart-rate monitor is the…

Running a mile is the first step towards a more fulfilled, adventurous you. All it takes is a pair of shoes and a desire to get out the door. As you’ll see from our plan, you’ll start off with small steps, so will never feel overwhelmed. Try using lampposts or trees as markers at the beginning, and aim to make it to ‘one more’ on each run. Don’t even think about speed at the beginning, just run at a conversational pace. You’ll build aerobic endurance and teach your body to become more efficient. Only once you’ve mastered this basic lesson should you incorporate speed intervals. Use some runs to catch up with friends, or your other half; research has shown that couples who run together, stay together! If you’re flying…

So you’ve signed up to what will undoubtedly be one of the most exhilarating and potentially hilarious events of your life so far. Well done – it takes guts and an adventurous spirit to even enter. Most of these events include a lot of running, albeit broken into shorter sections by the obstacles, so run you must. Our plan includes long slow runs – try to do these off-road to prepare for the terrain; hilly trail sessions; strength circuits; and interval work to mimic the short, fast bursts between challenges. Once you’ve got the training in hand, turn your attention to your kit. Protect your fingers from blisters and rope burn from the inevitable climbing and scrambling, and invest in some fingerless gloves – weightlifting gloves are ideal, and will…

When complications following a routine surgical procedure robbed Mark Rodgerson of the sight in his right eye and the peripheral vision in his left, things looked bleak for the 33-year-old from St Helens. Support from the Royal National Institute Of Blind People (RNIB) and Action For Blind People (AFBP) helped Mark regain vital confidence, but it was when he entered his first race to raise money for charity that his life was transformed. TR: Tell us more about what happened back in 2013? Mark: I caught a post-operation infection after routine surgery, and woke up to be told that I’d lost my sight – it was a devastating blow. I had absolutely no idea how I would cope with life with limited sight. The RNIB and AFBP helped me immeasurably,…

What? Focusing all your energy on the downward motion of weightlifting. When using bigger weights, reverse the movement of each exercise, slowly lowering a weight towards you, rather than pushing it away quickly. Why? Reversing each weight-bearing exercise lengthens the muscle you’re working on, tearing more muscle fibres, and thus making you stronger, more quickly. Where? Negative strength training can be done in any well-equipped gym, but always do your research before you start hitting the heavier weights.…

As the light fades, stay bright and positive to maximise your training potential… DRINK UP Peppermint tea can provide a pre-training boost. In a Northumbria University study, the minty herbal drink came out on top above plain hot water and chamomile tea for its alertness-enhancing qualities. Researchers confirmed that drinking the easily accessible leaves also improved the mood and cognitive levels of the study’s participants. BEAT THE BLUES Exercise should be prescribed as personalised medicine for those suffering with depression, say University of Florida Health researchers. The study focused on those with genetic markers that put them at risk of feeling low, allowing them to predict who might benefit from exercise. We always knew the runner’s high was a real phenomenon. TREAT YOURSELF If dull weather means you’re struggling to…

‘Yesterday @TomOwens100 asked me if I have done 2 MontBlanc in a day. Not until today #houchesMont BlancValVeniMontblancHouches.’ In winning the Montane Lakeland 100 in July, RaidLight-sponsored ultra-runner Beth Pascall broke Lizzie Wraith’s women’s course record (CR) by 2hr 46min. “I never dreamt I’d break it by such a big margin,” she told TR. Beth’s record-breaking 2016 started with a women’s CR at the Spine Challenger in January, another at the Hoka Highland Fling in April and a win at the V3K Skyrace in June. “I haven’t made any major changes to my training,” she said. “I guess I just have more miles in my legs – and kilometres of ascent. I’m more confident in my ability, too, which is really important.” It bodes well for Beth and the GB…

Go to it! The inaugural South West Outdoor Festival takes place on 23-25 September, at Heddon Valley, Exmoor. Find out more at www.nationaltrust.org.uk/SWOF Read it! Ryan Sandes’ autobiography, Trail Blazer: My Life as an Ultra-Distance Trail Runner, is out now. Learn about how the South African rose to prominence, in this honest and gripping read. Donate to it! Phil Martin will run the Pennine Way in a week, to fund a defibrillator for Hinchingbrooke Country Park in honour of cancer sufferer Bex Griffiths. www.justgiving.com/crowdfunding/teambex Watch an FKT film Summit Fever Media have made a film about Damian Hall’s FKT (fastest known time) on the 630-mile South West Coast Path in May. Visit www.summitfevermedia.com And then another! Karl Meltzer is attempting to beat his friend Scott Jurek’s Appalachian Trail FKT. See…

Trail running’s first failed drug test was made public in July. Ecuadorian runner Gonzalo Calisto is on the IAAF’s new list of suspended athletes. Calisto placed fifth at UTMB in 2015 and tested positive for synthetic EPO. He has since been disqualified. 13-time Marathon des Sables finisher Rory Coleman is suffering from Subacute Inflammatory Demyelinating Polyneuropathy (SIDP), a rare condition that means he’s unable to walk. His friends have set up a fundraising page at www.justgiving.com/crowdfunding/TheColemans Fell runner Adam Perry was forced to give up his third attempt to break the Lake District 24 Hour Fell Record, in June. Adam was on target, but a navigation error on leg five cost him 15 minutes.…

For me, much of the drama of the Lavaredo Ultra Trail happened before the race. My original travel plan was simple: drive 45 minutes to Marseille, jump on a plane to Venice, and pick up a hire car for a two-hour drive to the Dolomites. But French air-traffic controllers had different ideas. They went on strike and my flight was cancelled. Great! So I had a dilemma: find another way of getting there, risking more strike disaster, or stay at home. I took the plunge and purchased a second, much more expensive, less direct flight. Plan B involved a short flight connection in Lyon, but a last-minute gate change and confusing signposting meant I missed the flight. My bag made it on board. But I didn’t. Now I was annoyed!…

Back in January this year I was on a long trail run and thinking how I would like to celebrate my 40th. I came up with the idea of running 40km a day for 40 days before I turn 40. When I told my husband (one of the event directors for the Brutal race series) he didn’t think the idea was completely ridiculous. So I set about getting work to agree (I work for the MOD as a doctor, looking after injured service personnel, and they were hugely supportive). I have run 1240km over the last month solely on trails around where I live, and have raised £5000 thus far for Walking with the Wounded, the World Wildlife Fund and my son’s school (Waverley Abbey School in Tilford). There have…

BLOOD FLOW Beetroot juice is a good source of nitrate, which the body converts to nitric oxide, which in turn has a positive effect on blood flow, muscle contraction and neurotransmission. LUNGS Research and tests have found that those drinking beetroot juice before training performed better in time-to-exhaustion tests than those who drank placebo drinks. STOMACH Juicing eases digestion due to the lack of fibre which can sometimes cause stomach upset. This enables nutrients to reach the muscles quicker than if the fruits and vegetables were eaten in whole form. HEART Juicing can improve the body’s pH balance, which in turn can prevent conditions like diabetes or heart disease. LEG MUSCLES Magnesium regulates calcium access to our cells, the antispasmodic effect of which on both the inner and outer muscles…

The best way to avoid a DNF is to prepare well and to train right. Previous winner and Montane pro Debbie Martin-Consani has these top tips: 1 1 YEAR PRIOR Commit to the race – it’s not something that should be taken lightly. The course isn’t marked, so you’ll need to recce it. Start planning these but take into account that winter months aren’t an ideal time to learn the route, as it’s highly unlikely they will be deep in snow in July. 2 6 MONTHS PRIOR Hills, hills, hills and lots of fast hiking. Long days hiking in the hills are better than a faster road run. If you plan on using poles, start practising with them. 3 3 MONTHS PRIOR Get in some recce runs, as the route…

MEET THE EXPERT Nikalas Cook has a background in sports science, coaching and PT. He’s also completed the Marathon des Sables, 6633 Arctic Ultra and won a world title in Long Course Duathlon. Get your copy of his book Marathon Training: Get to the Start Line Strong and Injury-free at www.amazon.co.uk and his guide to Peak District Trail Running at www.v-publishing.co.uk Although there’s nothing wrong with heading out onto the trails and running for the pure joy of it (in fact, we’d actively encourage it), having a goal – such as an event to train for – can definitely give you a motivation boost. If you’re just getting into trail running, a 10k is an ideal race. It’s a popular distance, with loads of events to choose from, so you…

Could you stomach what Team Inov-8’s Nicky Spinks ate on her 132-mile, 84-summit Double Bob Graham Round record in May? Here’s what she chowed down on to help her sail through the miles… Cadbury Brunch Bars 8 Tunnock Caramel Wafers 11 Bananas 15 KP Hula Hoops 6 Jacob’s Mini Cheddars 2 Yoghurts 12 Jelly babies 10 Liquorice allsorts 3 High5 Summer Fruits gels 18 Fruit salad, small pots 12 Rice pudding, small pots 8 Ham and cheese sandwiches 1 Heinz Baked Beans 3 large cans Homemade spicy sausage pasta 2 portions Cheese and onion pie, beans and potatoes 1 portions Fish, chips and curry sauce 1 portion Two fried eggs on toast with baked beans 2 portions Joss Naylor’s ‘Rock cake’ 1 Water 10 500ml bottles Cola 1 300ml bottle…

MEET THE EXPERT Anna Comet, of Team Dynafit, has always had a passion for the mountains. A four-year stint living in the French Alps, aged 14, and two years in Andorra, laid the foundations for selection for the Spanish National Team for Alpine Skiing. Unfortunately, injury removed Anna from competitive sport for four years and, when she returned, trail running and ski mountaineering were her chosen disciplines. In 2014, Anna moved to trail and mountain running, and victory at the 2014 Everest Trail Race confirmed she had made a wise decision. High Trail Vanoise personifies Skyrunning, with a combination of fast tracks, technical trails, snow, ice and altitude. The course has many key features, with highlights coming at Col de Fresse (2500m), Le Panoramic (3000m) and, the highest point of…

DURABILITY Look at how hard or soft the sole rubber is for a good idea of how much wear they can stand. Is the upper a tight mesh or larger weave? All these are a good indication of durability. GRIP Think carefully about the trails you run on. Ferocious grip will help you in the mud but is often a softer material, wearing down quickly. Look for multi-directional lugs to improve grip on mixed terrain. CUSHIONING When trails are hard with ice or even snow you’ll want some good cushioning to protect your feet. DROP If you suddenly change your drop when running many miles, you can cause injury. Be careful and only go up or down by marginal amounts. FIT It’s worth trying shoes on in the shop. Shapes…

WRAGOR BUFF£15 www.buffwear.co.uk A buff can be used for anything from holding back long hair to keeping your neck warm. When in a race that requires mud to be wiped off your face regularly, you’ll see why almost every experienced obstacle runner has one. Verdict Incredibly versatile and practical. TECHNICAL T-SHIRT£15 www.muddy  race.co.uk Wearing your favourite race finisher’s t-shirt is a great way to show off your past achievement, but wearing a team race top is the perfect way to link up with other like-minded people and run with a supportive network. Verdict A great way to meet fellow mudders. DARN TOUGH NO SHOW ULTRALIGHT SOCKS £14 www.darntough.com Seamless to reduce blisters, these super-comfortable socks also promise no slipping or bunching. Merino wool makes this a fast-drying and breathable…

DISTANCE ASCENT TIME DIFFICULTY As varied trails go, this run has it all – from wooded tracks to coastal ridges. Head up through a steep wooded track, past the beautifully located Cuillin Hills Hotel, and where the trail opens out follow the sign marked Torvaig past farm outbuildings. Continue up steeply past the Clan Nicolson Memorial. The way eases from here and, to get the best from the route, keep as close to the cliff edge as is safe. Upon reaching the trig point on the Chumhaing summit, the achievement mixed with some of the best views on the island will leave you speechless. Panning 360-degree clockwise from the village of Portree you’ll see the iconic Old Man of Storr, mainland Gairloch, Applecross, the Isle of Raasay, to Cuillin hills…

DISTANCE ASCENT TIME DIFFICULTY An enjoyable and varied run that follows a waymarked route around the densely-wooded trails of this beautiful part of Sherwood Forest. From the visitor centre, head across fields to the start and pick up the trail, which takes you along a mixture of wide, open forest roads and narrow, winding single track. The route runs alongside the family cycle path, so it’s a great place to take the kids and their bikes and keep them company as you run. Once you’ve reached the finish, take the opportunity to get out and about and explore all the other fantastic running trails around this great, green forest. This route is one of a new series of running trails in conjunction with the Forestry Commission, Sport England and Jen…

DISTANCE ASCENT TIME DIFFICULTY Run along the wild Atlantic edge of Devon. It’s a route that’s very varied, and includes the wide, open beaches of Woolacombe as well as the narrow South West Coast Path around Baggy Point. Over the miles you are bound to experience wind, salt, sand, sheep, gorse, wild flowers and stone walls: a natural playground for trail runners. Whilst clean, safe and easily accessible, this route provides runners with a closeness to nature – the power of the crashing Atlantic surf, the soft golden sand and, beyond, exposed jagged cliffs, all adding to the feeling of wildness. The past has left its mark in many ways and is visible as you run around – a large whale bone, one of the last remaining coastguard training poles,…

SEPTEMBER 2016 Sat 3 Lakeland Trails: Keswick, Lake District 10 or 15k race, challenge or run. Carnival atmosphere. www.lakelandtrails.org Man vs Mountain, Snowdonia Run 20 miles, climb Snowdon, and take in a vertical kilometre. www.ratrace.com BG Survival Race, Edinburgh 5 or 10k with obstacles and survival challenges thrown in. www.beargryllssurvivalrace.com THHN City to Sea, Devon Run a 55-mile ultra or 26.5-mile marathon solo, or as a relay. www.thhn.co.uk The La Sportiva Grand Tour of Skiddaw, Lake District 44 miles with a climb up the mighty Skiddaw at halfway. www.pureoutdoorsevents.co.uk Saturday Night Marathon and Half Marathon, Berkshire A late summer evening’s trail run along the Thames Path. www.saturdaynight marathon.com The Shoreham Woods 10k Trail Run, Kent Scenic course in the beautiful grounds of Shoreham Woods. www.pbraceevents.co.uk 10k Marple Trail Race, Greater Manchester…

Sat 11-Sun 12 June I’d heard many good things about running 100 miles, and the SDW100 in particular. Many terrifying things too, but I preferred to focus on the good stuff. They told me how friendly it all is, and about the breathtakingly scenery. They told me about the brilliant, knowledgeable volunteers, and how every mile, every step, is thoroughly thought through. Unforgettable, they said... They didn’t do it justice. The South Downs on a summer’s day is a glorious place to be, and during the run the views frequently gave ailing legs a lift. The logistics were brilliant – how clever to put the aid stations at the bottom of big hills so you can grab a handful of sustenance and eat as you hike upwards. Fellow runners were…

MEET THE EXPERTS Mike Gratton’s competitive elite running career highlight was winning the 1984 London Marathon in 2:09:43. His company, 2:09 Events, offers guaranteed places to this November’s New York Marathon, as well as a spring training camp for all levels in the Algarve. Visit www.209events.com Charlotte Purdue ran a debut 2:32:48 marathon in London in April, has represented Great Britain 16 times, and won the European cross-country championships in 2010. She combines personal training with elite athletics, and is supported by Nike and MyProtein. Running for charity promises to deliver the greatest sense of achievement that you will ever experience. Training for races can be hard, but when your target event is for a good cause, it makes every session feel worthwhile. Elite expert Charlotte Purdue agrees: “Having that…

If you’ve completed our 1-mile training plan and are hungry for a new challenge, then the 5k is the perfect next step. It is the most accessible race distance to train for, being only 3.1 times further than the mile, and easy to fit training in around the rest of your busy life. Enter a charity 5k race now before embarking on the plan, so you have a target to work towards and give your training meaning. How will it benefit you? Aside from your increased fitness levels after just one week, think of the time you will have to yourself – no phone, no distractions, just you and the trails ahead of you. It can be almost meditative, just concentrating on your breathing and how your body is moving,…

Training for a half marathon represents the perfect combination of endurance running, built on a solid platform of base mileage – a period of increasing your weekly distance, following our plans for the shorter distances. This is combined with exciting interval sessions, but without the all-consuming really long runs that can swallow up a lot of your weekend time. Us runners love nothing more than treading the trails for hours on end, and the half marathon offers a challenging but manageable distance to aim towards, with huge amounts of satisfaction guaranteed. As with any training, fit the sessions in around your life as best you can. Don’t beat yourself up if you have to miss a run, and don’t try to ‘make up the miles’ the following day – a…