Tabla de contenidos para February - March 2017 en Trail Running

BUDDY UP Want to run more regularly but struggle on your own? Train with an emotionally supportive friend to improve your mood and running performance, say researchers at the University of Aberdeen. In their study, participants who exercised with an encouraging partner rather than one who offered practical support – such as never missing a session – ran more frequently. FIND YOUR REASON Find your personal, intrinsically rewarding reason for running and your enjoyment and sense of purpose will increase, say Iowa State University professors. Combined with an external ‘cue’, such as a morning alarm, an intrinsic reward – like the natural endorphins or serotonin released by exercise – helps to develop and maintain exercise as a sustainable habit. LAUGH LOTS Laugh away on your next run to improve your…

Taking fish oil supplements alongside exercise helps maintain healthy hormone balances and stave off depression. That’s the claim made by experts at the University of Texas, who looked at how physical activity levels and performance measures were related to mood state and resiliency. They found that decreasing exercise and lower levels of omega-3s – found in fish oil – in the blood affected a person’s brain function. The supplement was also found to act as an anti-inflammatory, helping athletes perform more effectively.…

GB ultra-runner and hairdresser Sophie Grant placed seventh (and highest Brit) in the 2016 Ultra-Trail World Tour. She’s placed sixth at Transgrancanaria, sixth at Lavaredo and tenth at UTMB. What it is that attracts you to mountain ultras? I’m a big fan of ‘type two fun’: the tougher the course, the more fun I think it was once it’s over. I just love to get out and explore beautiful places. Which race performance have you been happiest with? Finishing sixth at Grand Raid Reunion in 2015, seven weeks after UTMB. That race is just bananas. I’m not sure if everything I remember really happened, but they are fond memories regardless. What was the best moment of your season? Being picked for the GB ultra-trail team. What was the toughest moment?…

Despite an emergency blood transfusion part way through, Sophie Rooney has run 1818 miles over 103 days across Scandinavia. Sophie’s Rundinavia went from Nordkapp, northern Norway, to the Danish border with Germany. “It was incredible,” she tells TR. “There were some tough times. My feet hurt so much it was painful to stand, I got a stomach ulcer, and lost half my blood volume. But it’s easier to remember the good bits – the freedom, the scenery, the people I met. It felt amazing to finish but, I have to say, I’m missing it, and can’t wait for the next one to start!”…

Edward Chapman, 62, from Bude, has completed the Kalahari Augrabies Extreme Marathon for a record tenth time. The seven-day 150-mile multistage race had average temperatures of 40°C. US ultra-runner Joe Grant, 33, has broken the self-supported record for the Tour de 14ers by almost three days. Grant cycled between and scaled Colorado’s 57 peaks over 14,000ft in 31 days, 8 hours and 33 minutes. Edinburgh personal trainer Donnie Campbell smashed the Scottish Ramsay Round winter record down to 23 hours, six minutes, this December, taking 12min off Jon Gay’s 2013 record for the 56-mile mountain round over 24 Munros.…

1 SIGN UP ONLINE Visit www.trailrunningmag.co.uk/Run1000Miles to register. The first 1000 get a FREE Ruff! 2 DO A PLEDGE Fill in the pledge on the outside back page of the mini-mag and put a photo of you holding it (grinning) on social media. 3 JOIN US ON FACEBOOK Sign up at www.facebook.com/groups/ Run1000Miles and join in now! 4 FILL IN THE TRACKER Find your progress tracker in the mini-mag. 5 TAG YOUR SOCIAL MEDIA POSTS Use the hashtag #Run1000Miles for your chance to be in the mag. 6 GET EXPERT TIPS Advice from #Run1000Miles ambassadors in all 2017 issues. 7 MAKE 2017 YOUR FITTEST YEAR EVER! TR social media and email updates will cheer you on!…

“I run with my German short-haired pointer. Being pulled down the trail by Rosa works great for motivation!” SECRET RECIPE Roasted goodies GRAB THESE 1 sweet potato, 1 red pepper, 1 yellow pepper, a handful of rosemary and thyme, a splash of olive oil, cracked black pepper, and 1 chicken breast. MAKE THIS Cut the sweet potato into small cubes and slice the peppers into long thin strips. I usually add a splash of olive oil, a pinch of rosemary and thyme, and some cracked black pepper for good measure. Roast for 45min in an oven pre-heated to 180˚ degrees. Sprinkle the leftover rosemary and thyme over the chicken breast and pop into the oven for 25min – et voilà! Although I may have chowed down on a few Pot…

MEET THE EXPERT Dave Taylor is a UK Athletics coach, specialising in fell and mountain running. He is also an experienced fell runner, winning the 2015 English Fell Running Championships for his age group (V50) www.fellrunningguide.co.uk Why run off road? Well, it comes down to personal preference: dodge traffic, breathe in fumes, wait to cross the road whilst the youths on the street corner pass comments, or dodge sheep, breathe in fresh air and slow down only to jump streams and hop over boulders whilst listening to birdsong. Take it from me, running on trails is a much nicer environment. You can switch off from the hazards of the town and city, and zone in on your surroundings and focus on your running alone. Running on softer surfaces is kinder…

LUNGES How? From a standing position, step forward until the front shin is vertical and the thigh parallel to the ground. The back knee should just kiss the ground. Stand and repeat 3 x 10 each leg. Try it… perform backwards and sideways lunges, increasing the number of reps. Why? Develops glutes and leg strength whilst stretching the hip flexors. GLUTES BRIDGES How? Lie on your back with your feet flat on the floor, knees bent. Raise your hips until your back and thighs are in line. Hold for 5sec, then lower. Repeat 3 x 10. Try it… with your feet up on a sofa. Why? Excellent for developing glutes and hamstring strength. PLANKS How? Lie face down, hands and feet shoulder-width apart, supporting your body with forearms, elbows and…

MAPMYRUN The original fitness app, and still one of the best. As well as providing an accurate visual record of your training, the app offers thousands of running, cycling and hiking routes across Britain to follow and explore. STRAVA Now the biggest running app in the UK, Strava combines basic activity and routes-tracking with a social media platform designed to engage users globally. And, as they say, if it isn’t on Strava, did it actually happen? RUNGO Fast becoming a must-have feature of fitness apps, RunGo’s voice navigation technology directs you along a route in real time, turn by turn, trail by trail. Don’t fancy eating up your mobile data like that? The routes on offer are also downloadable to your phone. RUNKEEPER Using your phone’s GPS to track your…

Maybe it’s surprising for a top distance runner who has won all the big races, but Hoka One One athlete Nikki Kimball has always been very open about her longterm struggles with depression, and does all she can to speak out about the subject. Between 2004 and 2007, this grinning, curly-haired fireball of determination from Bozeman, Montana, won the Western States 100-mile race three times, as well as the Ultra-Trail du Mont-Blanc in France. During her running career, the 45-year-old has laid down countless US races and records, most recently winning the famous Saharan multi-day race the Marathon des Sables, in 2014. Her 2012 woman’s record on Vermont’s 273-mile Long Trail was made into the documentary Finding Traction, which she toured to Sheffield Adventure Film Festival, taking the opportunity to…

You might not think of running as a power sport, but having some extra spring in your legs can definitely help – especially if you like to hit the hills. If you think about it, every single running stride is a tiny single-legged jump and, if you’re battling gravity, the loading through your leg muscles is significant. Throw in some high steps, rocks, logs or other obstacles and a bit of bounce is an obvious asset for all trail runners. Having some explosive power training in your legs is even more important once the trail tips downhill. Running hard downhill, especially on steep or technical terrain requiring leaps and bounds, is massively stressful on your legs. The large muscles of your quadriceps especially are forced to lengthen under load. This…

OUR EXPERTS We use in-house and independent experts with sports and exercise science backgrounds and many years of trail kit testing under their belts so you can trust our kit reviews. JEN AND SIM BENSON Authors of Wild Running, married couple Jen and Sim test out the best waterproofs for winter trails. HANNAH JAMES Gear editor Hannah hits the trails in running leggings, to find out which pair stands up best to the chill. JACK HART Staff writer Jack steps up to put the best transition shoes, for trail and road running, to the test. KELLY LUCAS Have your fittest year yet and take to the trails – ultra runner Kelly picks out the best buys for beginners.…

ON CLOUDVENTURE In a perfect world, for a shoe to successfully transition between the road and trails you’d move between the two without even noticing a change. None of our shoes met these lofty standards, but On’s Cloudventure shoes came the closest with their CloudTec pods, awarding them Best in Test. Although designed with rugged alpine summits and snowy trails in mind, the rubber sole performs exceptionally well on tarmac, while the dual-layer upper provides support for high-octane trail running. We had the most fun testing this shoe – it feels purpose-built for crushing PBs, but even if you just want to get to know the trails, you couldn’t have a better partner. VERDICT A great all-round, innovative shoe that grips well, is comfy to run in and will…

DISTANCE ASCENT TIME DIFFICULTY Discover the best of the Jurassic Coast, from Portland Bill Lighthouse to the eastern end at Old Harry Rocks. Following 46 miles (74km) of mesmerising coastline, there are innumerable steep climbs and descents. It’s the ultimate trail-runner’s rush: make no mistake, this coastline is unforgiving, and runners must be mentally and physically prepared. The route circumnavigates the Isle of Portland, crosses the beach at the world-famous Lulworth Cove, and passes the photographer hotspot of Durdle Door. Held annually, the Jurassic Quarter is an undulating 46-mile ultra-marathon along the South West Coast Path. The course covers almost half of this breathtaking World Heritage Site, The Jurassic Coast. This challenge can be undertaken solo or in teams of two, three of four. The atmosphere is of keen and…

DISTANCE ASCENT TIME DIFFICULTY Baildon Moor lies on the outskirts of Bradford and provides fine views over the Aire Valley and Hawksworth Moor. Linking the moor with Shipley Glen and Baildon Bank gives a circuit that is short in distance but big on interest. The run starts from The Old Glen House pub, though it’s also easily accessible from Saltaire station (trains from Leeds and Bradford). After winding your way underneath the sandstone outcrops of Baildon Bank, a quick dash through the centre of Baildon village brings you out onto the moors. As you head up Baildon Hill, keep an eye out for red grouse, skylarks and lapwings, as well as the bell pits (relics of the coal-mining era) that dot the landscape. Catch your breath at the top and…

DISTANCE ASCENT TIME DIFFICULTY This run takes you into a spectacular mountain landscape between Liathach, Beinn Alligin, Beinn Dearg and Beinn Eighe, where you can see important plant colonies, rare mosses and lichens, and perhaps even golden eagles. This is some of Scotland’s most remote landscape, where you’ll discover wild country created by ancient glaciers. The running is technical at times, but all on trails maintained by conservation charity National Trust for Scotland, so navigation is straightforward. The land is owned by the National Trust for Scotland and there are no access issues during stalking. The trail starts at the car park at Coire Dubh, returning via the same route or along the lochside road. www.nts.org.uk GET THIS ROUTE ON YOUR PHONE! WWW.TRAILRUNNING MAG.CO.UK/ROUTES In association with…

DISTANCE ASCENT TIME DIFFICULTY DAY2 START: LLANTHONY The peaceful Black Mountain range lies on the far eastern edge of the Brecon Beacons. It’s a perfect place to escape for some proper mountain running that’s a bit gentler than the rugged peaks of North Wales. This run takes in a spectacular horseshoe either side of the pretty Vale of Ewyas, with some good elevation topping 700 metres at times. Starting at the ruins of the 12th-century Llanthony Priory, it follows the Beacons Way for a stretch before joining Offa’s Dyke Path along an obvious ridge, to reach the blunt end at Hay Bluff. Crossing at Gospel Pass to reach Twmpa – Lord Hereford’s Knob in English – the run returns along the opposite ridge, finally descending back to the Abbey.…

NIKE SPHERE ELEMENT LONG-SLEEVE TOP, £60 A cold-weather running top, the Sphere Element does exactly what it says on the tin – it’s damned warm. The ends of the sleeves fold over to form mittens, while the high collar and Sphere fabric combine to retain heat. If you’re usually the kind to shun extra layers, don’t fret: a deep V zip is effective at cooling you down on the move. It doesn’t hurt that the style is equally at home on the trails or in the pub, either. www.store.nike.com SALOMON SPEEDCROSS 4 GTX SHOES, £125 Aggressive, technically sound and built like a brick smokehouse, the Speedcross 4 is everything you’d expect from an out-and-out trail-running shoe. These aren’t for beginners and shouldn’t be used on roads (for those, check our…

MEET THE EXPERT Paul Tierney is UK Master Coach for Born To Run and operates out of the Lake District, where he’s perfectly placed to test out injury-prevention techniques for runners in the country’s most epic landscape. Born To Run also coaches running technique and biomechanical conditioning www.borntorun.com ‘AVOID INJURY WITH REGULAR ACTIVITY’ Quick-fire-question time; no cheating. Ready? How many of the following apply to you: you don’t sleep well; you always have aches and pains; you constantly feel tired; you eat lots of processed food; you opt more for high-intensity training and less for aerobic movement; and you have a sedentary job. If this list sounds familiar – and for many people, it will – then you’re at a higher risk of injury, particularly if you decide to tackle…

MEET THE EXPERT Anna-Marie Watson is a performance coach and founder of Reach for More, a coaching set-up that helps clients better their running with a holistic approach balancing mindset, sleep, nutrition and physical activity. Clearly, she follows her own advice – in 2015, she placed second lady in the Marathon des Sables. www.rfmcoaching.com Marathons – either a half or full – are some of the most invigorating physical accomplishments you can pursue, and taking your venture off-road only increases the satisfaction of crossing that finish line. When you’ve tussled with mud, brambles and rocks, drank in valleys laid out before you, and charged downhill to an awaiting pint, you’ll appreciate the hours of training that went into it. That’s not to say your preparation will be monotonous, though. Anna-Marie…

RUTH JONES Ruth finds out how to boost your mood with strength training this winter, p13 NIK COOK Nik gets you fast, lean and strong in three weeks with two workouts, p68 NIKKI KIMBALL The US record-breaker explains why running helps beat depression, p54 DAMIAN HALL Damian reveals how you can step up to next year’s Montane Spine Race, p48 NATALIE WHITE Natalie shares the secret to her success through fuelling and training, p24 ROB KEMP Rob seeks out the readers who have to run on trails to survive, p58 /trailrunningmag @trailrunningmag tr@bauermedia.co.uk…

What? Connective tissue cells storing energy as fat, specialising in maintaining the balance and mobilisation of the body’s energy sources. How? Using fat – as well as, or instead of, carbohydrate – as fuel for running occurs when fatty acids are transported from the fat cell to the muscle, across the muscle membrane and the mitochondrial membrane for oxidation, alongside those in the body’s intramuscular stores. Why? Reduced carbohydrate consumption can trigger ketosis, a metabolic process that breaks down stored fats for energy instead of blood glucose.…

Female runners who strength train in the first two weeks of menstrual cycles gain more muscular strength, power and muscle mass, claim Swedish researchers. The four-month study by the Umea University set out to determine whether women could maximise the effects of training without increasing sessions. Participants who completed a high-frequency leg-resistance training programme five times a week for the first two weeks of each cycle saw a greater effect than those performing the same exercise in the latter two weeks.…

1 BE A CAVEMAN A US study has highlighted the benefits of following a Paleo diet – low in carbohydrate and dairy – for heart health. Study authors from Chatham University in Pittsburgh, and the University of Houston, found participants who switched to a diet high in minimally processed foods for just eight weeks saw a 35% increase in interleukin molecule levels in immune cells, which reduces inflammation around the heart and protects blood vessels. 2 THINK POSITIVELY People benefit more from exercise when they believe it will have a positive effect, new research has discovered. University of Freiburg psychologists found that athletes benefit more mentally from exercise if they approach it with a positive mindset. Using an electroencephalogram (EEG) to measure participants’ brain activity, experts demonstrated that a higher…

GB mountain runner Ricky Lightfoot will attempt to beat Billy Bland’s 34-year-old Bob Graham Round record. Ricky, a case for nominative determinism if ever there was one, will try to run the 42 Lakeland fell tops in under 13 hours and 53 minutes, in early 2017, announced Strava’s website (stories.strava.com). Ricky ran a 21-hour winter BG in harsh conditions in February. “That was one of the hardest experiences I’ve had,” he said. “It was the cold… I honestly thought I was going to have to stop and just die right there.” During it, Ricky met Billy. “Don’t think about it too much,” advised the fellow Cumbrian. Despite pressure on him to attempt a fast BG, Ricky says he heeds Bland’s advice and really doesn’t think about it too much at…

WATCH IT! Run Forever is a powerful film about Nicky Spinks, surviving cancer and doing a Double Bob Graham. Watch it at: www.inov-8.com/blog/run-forveverfilm-nicky-spinks/ MEND THEM! Mend Our Mountains, a campaign to fix eroded paths on some of Britain’s most popular peaks, has won the The Great Outdoors Campaign of the Year. You can still donate here: www.thebmc.co.uk READ IT! TR contributor Ian Corless has a book out (win one on p75!). Running Beyond is a collection of photos from the Talk Ultra man’s top races. Find out more at: www.iancorless.org. GO TO IT! Buxton Adventure Festival will include talks from Jasmin Paris (11 January), Sean Conway (8 February) and Richard Askwith (10 May). Visit: www.buxton adventurefestival.co.uk RUN IT! The notorious Spine Race, along the 261-mile Pennine Way, has launched two summer…

US ultra-runner Dave Mackey has had his leg amputated below the knee. Mackey suffered complications following an accident in 2015. On Facebook, the 2011 Ultrarunner of the Year talked of regaining the freedom to walk his kids to school. Canadian mountain runner Adam Campbell, who once survived a lightning strike during Hardrock, is recovering from a bad fall in the Selkirk Mountains. He broke his pelvis and spine, but his helmet saved him from far worse. The Ultra-Trail World Tour has caused confusion with its 2017 schedule, with 23 races and four rankings. There’s an Annual Ranking and a World Ranking – not, of course, to be confused with ITRA rankings.…

What could be better than signing up to #Run1000Miles, joining a community of like-minded runners and having your fittest year ever? Well, doing exactly the same but with two of you kitted out with £814 worth of male or female kit from our fantastic sponsors Montane, Silva, Up & Running, 1000 Mile Socks and Inov-8! From hat to head torch, shorts to shoes, this package has everything you need to run stronger than ever. Enter now by signing up for #Run1000Miles at www.trailrunningmag.co.uk/Run 1000Miles. The winner will be selected at random from #Run1000Miles entrants. Competition closes 8 March, 2017. Full terms and conditions online. THE MEN’S PRIZE THE WOMEN’S PRIZE ENTER NOW! For your chance to win, sign up to #Run1000Miles at www.trailrunningmag.co.uk/Run1000Miles…

1 Calves Place the roller under your calf and rest your other foot on the floor. Roll from the ankle to below the knee whilst rotating the leg in, then out. 2 Glutes Cross your leg over your opposite knee. Sit with the roller at the top of your glute muscle and roll your way down and then back up. 3 IT band Lie on your side with the roller close to your hip, with your top leg on the floor. Roll along to your outer thigh and back. Add pressure by stacking your legs. SECRET TOP TIP “Try to mix it up – cycling, hill walking and swimming are all great ways to increase your fitness whilst maintaining consistency when you’re running all year round. This helped me massively…

Seek out maps. Public rights of way are shown on Ordnance Survey maps. Nowadays you don’t need a paper map, you can view them on a smartphone. Go hi-tec. Strava and the like will show heat-maps of places where other people are running. Join a club. Like-minded runners will have their favourite routes, and clubs often host regular trail runs. Get a book. Walking routes make great trail-running routes, so check out any close to you. Go explore. Follow your nose and see where you end up – you can always retrace your steps if it’s a road to nowhere!…

MEET THE EXPERTS John Woodward is the founder of Natural Running and a staunch advocate of perfecting natural abilities before investing in costly modern running tech. www.naturalrunning.co.uk Gareth Mills is UK country manager for Strava, the UK’s biggest running app, with connections all over the globe. Mills is keen to emphasise the social benefits of fitness apps, calling Strava the ‘social network for athletes’. www.strava.com Dealing in hypotheticals is usually reserved for dinner-party debates on philosophy or politics, not base pursuits like trail running – but bear with us here, because when it comes to fitness apps, a debate is what you’ll find. Suppose Runner A and Runner B both set out down a trail in the Lake District. Runner A attacks the trail at a quick pace, referring back…

@Hill_Runner Strava is the only one I rate. If it’s not on Strava it didn’t happen #stravaw****r @Nikethegreeko82 Own a Garmin and linked to Strava. I’m sure I’d be a faster runner without analysing stats and segments! @mutley6969uk I’ve used Endomondo and Runkeeper but wasn’t keen. Strava via Garmin now. Honourable mention to @ZombiesRunGame @K2Runs Completely ignore them. I run naked, which is to say in shirt, shorts and shoes only. My log is paper, too! @fellrunningguid I use @sporttracks as my training diary. It gives a wealth of stats to geek over post run! @charlesebf1 Never used them and never will @AdomasW I use @Runkeeper, just to keep track of where I’ve gone – but to navigate I think maverick pro by @codesector is the best @SierraRasten For runners…

Ultra-trail runner Damian Hall is a two-time Spine Race finisher, author of the official Pennine Way guide and the 2017 Spine Race media coordinator. He is self-employed with two children under six – i.e., he has no time to train. Here are his training tips: 1 YEAR PRIOR (NOW!) Start researching equipment, as the kit list is extensive. You need to go light, but not so light you get hypothermia. Try to get your sleeping bag, mat and bivvy collectively close to or below 1kg. Also, sign up to events that will simulate Spine experiences (see p53): navigating and being self-reliant in foul weather at night. 6 MONTHS PRIOR Test shoe and sock combinations – foot care, or lack of, can make or break your race. Do a mountain marathon…

For many of us, trail running provides a euphoric buzz, a test of stamina, a sociable form of fitness training or a rejuvenating escape from the daily nine-to-five grind. But, for other runners, it’s so much more than that – turning their back on town and treadmill, in order to feel the earth beneath their feet on breathtaking tracks and trails, is a real lifeline. Here, eight runners reveal how the challenges of their everyday lives are made more bearable by a love of running that takes them off-road and, for a short space of time, away from their woes. Whether it’s coping with ailments or injuries as a form of rehabilitation, or dealing with health issues, both physical and mental, these runners’ lives are being changed for the better…

MEET THE EXPERTS Nik Cook has a background in sports science, coaching and personal training. He’s also completed the Marathon des Sables, the 6633 Arctic Ultra and won an age-group world title in Long Course Duathlon and track cycling. Check out his book Marathon Training: Get to the Start Line Strong and Injury Free www.amazon.co.uk/Marathon-Training-Nikalas-Cook/dp/0709093292 Having previously worked as a clinical dietician, Nigel Mitchell has worked with British Cycling for 12 years, Team Sky for six, a host of top sports people, and Cannondale-Drapac Professional Cycling Team. His book, Fuelling the Cycling Revolution: The Nutritional Strategies and Recipes Behind Grand Tour Wins and Olympic Gold Medals, is out in spring www.bloomsbury.com Many trail runners neglect working on speed and power, figuring that, even for shorter distance off-road events, explosive power…

The essence of running Get inspired on rest and recovery days, and curl up with this epic read Ian Corless Running Beyond £25 If winter weather has put pay to your time out on the trails, feed your passion from the comfort of home with this gorgeous new book from Ian Corless, Running Beyond. Ian’s photos have featured often in the pages of Trail Running magazine, and now you can view his work as a whole. Available as a beautiful hard-backed collection of ultra-running imagery, from mountains to deserts, right across the globe, you won’t be able to put it down. Before you even open the book you’ll see Kilian Jornet running towards you on the cover, with the majestic Matterhorn in the background. Also penning the foreword, Kilian gives…

RAIDLIGHT TOP ULTRALIGHT 180g Men’s M www.raidlight.com £140 This jacket has a long, slim cut, which we liked; the extra length offers more protection and doesn’t ride up when worn with a rucksack. It has a small zipped pocket on the hip, an adjustable hood and reflective details. However, we felt it would be improved by removing the watch window in the sleeve – it mists up and feels uncomfortable. VERDICT Good-value racing and training jacket, with awesome styling. OMM KAMLEIKA RACE II 270g Men’s M www.theomm.com £160 Tough and protective, this isn’t light but it will keep you as dry as you can be when running in horrible weather. It’s designed for mountain marathons, so the two chest pockets work with a rucksack, and the adjustable hood offers good…

Just started running? There’s no need to fork out for the newest, shiniest kit. That’s the wonderful thing about running: you don’t have to spend lots of money on it. There is plenty of quality kit out there that doesn’t cost the earth but will perform just as well as premium items. Here are a few pieces that we’ve picked out to get you outside and enjoying the trails with minimal impact on your bank balance. RONHILLCLASSIC GLOVE£1027g www.ronhill.com A great pair of go-to winter gloves, which come in black and luminous pink, orange or yellow. The Regulite fabric keeps your hands dry by wicking away sweat, and they’re slim enough to easily layer under a waterproof shell. KALENJIEKIDEN WARM WOMEN'S RUNNING TIGHTS £10www.decathlon.co.uk These no-nonsense leggings will keep you…

DISTANCE ASCENT TIME DIFFICULTY This is a spectacular run, which takes you across springy grass above the iconic white chalk clifftops, with their precipitous drop into the sea below. It follows winding trails through the lush woodland at Friston Forest; the Seven Sisters Country Park; along the banks of the meandering Cuckmere River; and down onto the shingle beach at Cuckmere Haven. There’s an enjoyable stretch of the 100-mile South Downs Way. This is a great route at any time of year, from summer when the 500 acres of open chalk grassland in the area are rich with butterflies and downland flowers, to winter when the waves crash on the rocks below. Keep an eye out for nearby sites of archaeological interest, such as Belle Tout neolithic enclosure. GET THIS…

DISTANCE ASCENT TIME DIFFICULTY T his enjoyable route takes in some of the easier ground among the towering fells of the Great Langdale Valley. It heads immediately uphill out of the back of the pub, to where the Langdale Pikes await exploration – but on another day. Staying low it takes in Raven Crag before dropping to the Old Dungeon Ghyll, the heart of Langdale. From here there’s a great stretch of the Cumbria Way, with dramatic views of the surrounding fells until you cross the Great Langdale Beck and head back on enjoyable, rough trails to Stool End Farm. Then it’s back down the grassy valley to finish. Don’t miss the National Trust’s Great Langdale Campsite – a fantastic base if you’re keen to explore the local trails further.…

DISTANCE ASCENT TIME DIFFICULTY This wonderful run follows the edge of Assynt in the remote far north-west of Scotland, a place of vast, loch-studded moorland and rugged, steep-sided mountains. It visits the Old Man of Stoer, a towering, 60-metre sea stack of Torridonian sandstone that once formed a rocky arch over to the mainland but now stands alone in the sea. Popular with climbers, the routes on the stack require a Tyrolean traverse to reach. The running is on winding trails through wild and windswept landscape, returning across the moor. From Stoer Head Lighthouse the run follows waymarkers all the way to the Point of Stoer before returning over the summit of Sidhean Mor, enjoying fine views of the Sutherland coast and the mountains of Assynt. www.wildrunning.net GET THIS…

JANUARY 2017 Sat 7 Kielder 10K Night Run, Northumberland 10k night run through Kielder Forest. www.highterrainevents.co.uk Fitstuff G3 Series, Surrey 5 and 10k trails – complete all three for interlocking medals. www.aat-events.com George Skeates Stockbridge Fun Run, Hampshire 8-mile family fun-run with tarmac linking muddy tracks. www.georgeskeatesstock bridgefunrun.tumblr.com Great Edinburgh Winter Run, Edinburgh A hilly 5k running through Holyrood Park with views of Arthur's Seat. www.greatrun.org Sun 8 Tadworth 10, Surrey 10-mile race across Epsom Downs Racecourse. www.tadworth.org.uk Resolution Run, Hampshire 4-mile gravel trail along a disused railway line. www.onthewhistle.co.uk Thorpe Forest 10k, Norfolk A single-lap flat course – perfect for chasing a PB! www.positivestepspt.co.uk Naunton Nearly 19, Gloucestershire This single 18.3-mile lap clocks up over 1400m of ascent along the way. www.cotswoldrunning.co.uk East Hanningfield Trail Marathon, Essex Cover a variety…

Your path to running? When my husband Dion and I moved to the UK in 2004, I realised at 98kg and a size 18 that something had to change. I started training and changed my eating habits. My first 10k race was in 2008 and I was hooked. My adventurous spirit led me to sign up for a half marathon, then a marathon. Dion then bought me The World’s Toughest Endurance Challenges book and we joked that the first event my finger fell on we would do… it was Kalahari Augrabies Extreme Marathon! Why #500kin5days? Marina Ranger and I both wanted an adventure that would take us across a country, challenge us more than any race had ever done before, and to raise money for a charity close to our…

1 SIGN UP ONLINE Visit www.trailrunningmag.co.uk/Run1000Miles to register. The first 1000 get a FREE Ruff! 2 DO A PLEDGE Fill in the pledge on the outside back page of this mini-mag and put a photo of you holding it (grinning) on social media. 3 JOIN US ON FACEBOOK Sign up at www.facebook.com/groups/ Run1000Miles and join in now! 4 FILL IN THE TRACKER Find your progress tracker on the last page. 5 TAG YOUR SOCIAL MEDIA POSTS Use the hashtag #Run1000Miles for your chance to be in the mag. 6 GET EXPERT TIPS Advice from #Run1000Miles ambassadors in all 2017 issues. 7 MAKE 2017 YOUR FITTEST YEAR EVER! TR social media and email updates will cheer you on!…

MEET THE EXPERT Renee McGregor is a sports nutritionist and dietician, and author of both Training Food and Fast Fuel: Food for Running Success. Her practical and accessible advice will help you instantly upgrade your diet, and she’s not about to sacrifice great taste, either. www.reneemcgregor.com ‘FOOD DOES MORE THAN SIMPLY DELIVER ENERGY’ You’ll have seen it before: marathon runners furiously necking bowls of pasta the night before a run in some short-sighted carb-loading effort. And, yes, you do need carbohydrates to fuel high-intensity efforts – but the truth of the matter is, as ever, a touch more complicated than that. So put down the penne and pay attention. Not only is your food responsible for delivering energy to working muscles, it needs to also ensure sufficient recovery and maintain…

DEEP SQUAT Many trainers warn about squatting beyond parallel, i.e. where your hips pass below the line of your knees. They may have a point when it comes to weighted squats, but for this mobility variation you need to move through a full range of motion. Keep your weight towards the front of the foot to increase your ankle range. PIGEON POSE Start on all fours with your knees bent, then place your left knee down just behind your left hand, rotating the left shin so your foot points across to your right hip bone. Now, keeping your hips square to the front, extend your right leg behind you and fold over your left leg. If you can push that to parallel with your hips, all the better. EXTERNAL ROTATION…

MEET THE EXPERT The creator of our 5-10k training plan, Darren Onyejekwe is an expert calisthenics coach based in West London. Calisthenics is a strength-based discipline using only bodyweight moves, which teaches muscles how to work in coordination www.bodyweightd.com Embarking on a challenge like #Run1000Miles, you might assume that all your efforts need to focus on elevating your cardiovascular fitness. By and large, you’d be right. But – and you need to say it quietly in these circles – you’d be limiting your own abilities by omitting one crucial training focal point: strength and conditioning (S&C). It’s not a question of forging a ‘beach body’, though; a more robust frame, with stronger core and leg muscles, will make you a more efficient runner, and minimise your risk of injury. Which…

MEET THE EXPERT Joe Cooper – founder of Welsh-based Out-Fit and, not surprisingly, outdoor fitness extraordinaire – has meticulously planned this programme to prepare you for endurance events www.out-fit.co.uk Get there first; then get there quicker.” Joe’s mantra for ultra-running is a handy one to keep in mind – prioritise achieving the distance before you even think about speed. With so many variables to contest with – weather conditions, kit issues and nutrition being just a few – actually crossing the line in an ultra is an achievement itself. Once you’ve cracked the code, though, speedier races and even multi-day events become not just a possibility but a firm reality for intrepid runners. Don’t assume you need to be out on your feet as often as possible though. A holistic…

Include regular interval sessions in your running schedule and reap the health rewards, say experts writing in the American Journal of Physiology. Alternating high-and low-intensity exercise helps improve blood flow and ward off diseases such as type 2 diabetes. In the study, participants completed 20min of exercise, including seven 1min intense intervals. Improvements in blood flow function were marked, highlighting how interval sessions help the body to perform at a maximum level.…

Runners suffering with weak feet muscles listen up: a Hong Kong Polytechnic University study has found that running in minimalist shoes can significantly increase leg and foot muscle volume. Experienced club runners were split into two groups – one wore supportive shoes and the other wore footwear with zero heel-to-toe drop and no midsole cushioning or arch support. The minimalist group’s extrinsic leg to foot muscles increased by 7.05%, and intrinsic foot muscles from heel to toe increased by 8.8%, due to the greater demands for strength. Be careful, though; if you’re not used to them, transition to zero-drop shoes gradually over a year or two, to avoid injury. EAT ‘N’ RUN ‘Individuals who deem a food to be ‘healthy’ will often eat more because of that belief. Calories matter,…

“It was a tough race,” says performance coach Anna-Marie Watson of her win at the Salomon Cappadocia Ultra-Trail in Turkey. “Though I smiled the entire way!” Anna-Marie has enjoyed an excellent year, with course records at three UK ultras – after placing second at Marathon des Sables in 2015. ”I wanted to stand on the podium at Cappadocia,” she told TR. “So placing first lady and fifth overall was fantastic.” The 114km race had 3340m of vertical gain. “My training includes running, cycling, swimming and Bikram yoga, with a heavy dose of speed sessions.” For more on Anna-Marie, visit www.rfmcoaching.com.…

WHO’S JASMIN? Team Inov-8’s Jasmin Paris is the women’s Bob Graham Round record holder, running 66 miles over 42 summits in 15hr 24min. She also finished 1st in the 2015 women’s Dragon’s Back Race, came 6th overall at last year’s UTMB, and won Salomon Glen Coe Skyline last September. www.jasminfellrunner.blogspot.co.uk The Ultra-Trail du Mont-Blanc (UTMB) was a step into the unknown, being quite different from the fell races and technical mountain running that I usually enjoy. I was attracted to the challenge it posed (the furthest I’d run previously was 105km), as well as its reputation for incredible race atmosphere – which is well founded. Running the UTMB was also a way of helping our team secure a place on the Petite Trotte à Léon (PTL), the longest of the…

Hooked! Triathlon used to be my thing, but with a busy job travelling the globe, I was unable to train – I just could not fit it in. At least that is what I told myself. But, 10kg heavier, it was time to start to think about getting back into something. Whilst on holiday in Lanzarote, an old colleague got in touch; he had committed to run Hornindal Rundt and was looking for somebody to join him. I was thrilled to be asked, so I signed up. Did I say I was not a runner? I have never done a marathon. But I have invested in some great Salomon trainers, have started Nordic Walking to improve posture, spend time on the spin bike in the garage to improve fitness and…

JOE’S GIANTS Our group trains with Joe Cooper on his Monday and Thursday night hill-fit sessions in the North Wales Clwydians. All apart from two of us have only taken up running in the past 18 months. Joe has inspired us all to a new addiction! At our Christmas do in December 2015 Bill Owen, 67, told us that he wanted to run Kielder Marathon, and asked if anybody else would rise to the challenge. With Christmas spirits flowing, four of us agreed to take part, followed by two more who agreed to go for the half marathon. A training plan from Joe followed – yes, we spent a long time dreaming of tapering! Training runs around lakes Brenig and Alwyn were undertaken on a weekly basis, with a half…

UPHILL THINK, 'I TAKE SHORT STRIDES AND FLOAT UPHILL' POSITIVE ARM DRIVE TO AID MOMENTUM SHORT STRIDES WITH HIGH CADENCE LOOK SLIGHTLY AHEAD, NOT DOWN LEAN FORWARD FROM ANKLES GOOD KNEE LIFT OF LEAD LEG FOREFOOT LANDING WITH LIGHT STEPS DOWNHILL LOOK SLIGHTLY AHEAD, NOT DOWN UPRIGHT OR SLIGHT FORWARD LEAN PLANT FEET FOR MAXIMUM GRIP THINK, 'MY BODY IS RELAXED, WITH QUICK FEET' ARMS RELAXED TO HELP BALANCE HIGH RECOVERY OF TRAIL LEG HIGH CADENCE – QUICK, SHORT STRIDES…

ASK THE EXPERTS Email your questions to tr@bauermedia.co.uk or send a message over social media to get your training queries answered by the pros. PAUL HOBROUGH an ex-pro kayaker, and physio to Paula Radcliffe. www.physioand therapyuk.co.uk SALLY FAWCETT is an elite trail runner and women's winner of the Montane Lakeland 50 in 2015. @sally_fawcett CASPAR ROSE is a nutritionist and founder of Fresh Fitness Food. www.freshfitnessfood.com JENN GASKELL is a 2015 Dragon’s Back racer, and competes regularly as a Montane athlete. @jenn_gaskell JAYSON CAVILL 2015 Montane Lakeland 50 winner, setting a course record in 2016. www.jaysoncavillrunning.com Q I forget to stretch for better mobility – how do I get into a routine? Chloe Barratt, Scarborough A A physio to Olympic athletes, Paul Hobrough knows how important regular…

Speed work is all about quality. This means you have to be fully rested to get the most out of the sessions, can’t skimp on the prescribed recoveries during them and give every effort 100%. You also need to ensure that you are warmed up; an absolute minimum is 5min building progressively from a jog to your 10k race pace, and another 5min of walking lunges, heel flicks and knee raises with jog recoveries. Using a skipping rope during this second 5-minute period is also excellent for preparing for speed work. If you have the time, increase warm-up duration to 20min. This not only prepares your body physically but also primes you mentally for the maximal efforts to come. WEEK 1 JOGGING ACCELERATIONS On a local playing field, after your…

WEEK 1 BREAKFAST SMASHED AVOCADO ON TOAST WITH POACHED EGG Loaded with vitamins, antioxidants and beneficial monounsaturated fatty acids, avocados are a great start to your day. The poached egg provides quality protein. LUNCH SMOKED MACKEREL AND TOMATO SALAD Packed with inflammation-managing omega-3 oils and protein, mackerel is a great choice. Tomatoes also have anti-inflammatory properties and are rich in vitamins and antioxidants. DINNER TURKEY BURGERS Make a lean alternative to a burger by using turkey mince, quinoa flakes, an egg and some sweated onion and garlic. A brilliant protein source and high in beta-alanine to aid high-intensity training. SNACK NUTS AND SEEDS Your goto snack for protein and omega-3 oils. Mix them up to get a good variety of nutrients. Keep a pot of them on you so that…

Here at TR HQ, we’re realistic enough to know you’re not always going to be able to run off-road, let alone over fells or through snow-blanketed valleys. Road running is a necessity for many of us, so it makes sense to invest in shoes that can handle both surfaces, particularly if you’re new to trail running. Transitioning from tarmac is one of the best choices you could make, but make sure your shoes are up to it; here’s what to look out for… CUSHIONING Unless you’re an out-and-out barefoot evangelist, thicker cushioning in your shoe’s heel will help to absorb shock, particularly on road surfaces. The impact will be lesser off-road but, for beginner trail runners, you’ll still appreciate the help. DROP A greater drop from heel to toe –…

MONTANE SPINE 265g Women’s 10 www.montane.co.uk £250 The Spine jacket is designed with mountain running firmly in mind. The Gore-Tex Active shell fabric feels tough and protective, yet it’s still pleasant to run in. Features include a zip pocket and adjustable cuffs, hem and hood, which also zips up high for maximum protection. Not super-light or packable, but a top choice if you’re into extreme adventures. VERDICT Tough and protective; a jacket that’s made for the mountains. ULTIMATE DIRECTION ULTRA 145g Women’s S www.ultimatedirection.com £130 Designed by runners for runners, this well thought through jacket has mesh underarm and hood vents, foldaway waterproof mitts, internal zipped pocket, and protective, wired hood. The light fabric is soft and supple and creates a snug fit with complete freedom of movement. All this…

DISTANCE ASCENT TIME DIFFICULTY Travelling anti-clockwise from Strines Inn, this is a tough and challenging route, with some steep hills and high, exposed terrain, as well as some sheltered trails alongside the reservoirs. However, you’ll be rewarded for your efforts on the high ground, where you’ll witness fantastic views over the stunning Peak District. The route also passes strangely shaped rocky outcrops sculpted by millennia of wind and rain – look out for the Wheel Stones, Cakes of Bread and Salt Cellar boulders! As well as the natural beauty of the area, the reservoir dams are a testament to human engineering and were famously used by RAF pilots during World War 2 to practise the Dambuster bombing raids (the route takes you directly under the dam wall). Grab a cuppa…

DISTANCE ASCENT TIME DIFFICULTY This is a beautiful route that offers splendid isolation in a quiet corner of the Lake District, with fine views of Haweswater from above. It stays below the tops of the fells but still offers plenty of elevation. You’ll follow Old Corpse Road, a former coffin route that makes a bleak but beautiful crossing from Swindale to Mardale, with splendid views to High Street and Harter Fell on a clear day. Keep an eye out for stags and red squirrels as you run too. Please note: this is a remote route and some of the navigation can be very challenging in poor weather, so we’d advise you don’t attempt it in poor visibility or when bad conditions are forecast. www.v-publishing.co.uk GET THIS ROUTE ON YOUR…

DISTANCE ASCENT TIME DIFFICULTY DAY1 START: ABERGAVENNY The Three Peaks Trial is an organised challenge walk arranged each year in March by the Cardiff Outdoor Group. The walk was first held in March 1963 and is the third oldest event of its type in the UK. There’s a choice of four routes, from 10 to 20 miles, all of which make for a great anytime running challenge. This is the Gold route and the original challenge, a circular walk of about 20 miles and 1446m of ascent, which crosses over three prominent peaks around Abergavenny in Monmouthshire: Blorenge, Sugar Loaf and Skirrid. This route is never far from civilisation and, in good weather, the navigation is straightforward – but there’s no single trail, so good map-reading skills are necessary, particularly…

“New year, new you”; “be better than yesterday”; “start the year strong”; blah blah blah. We’re as bored of these meaningless and generic New Year platitudes as you are. Whilst striving to improve yourself is admirable – indeed, whole sections of this magazine are devoted to it – doing so without a real goal in mind is pointless. By the time February comes around, you’ll have lost interest; if you even make it as far as February, that is. So what’s a budding trail runner to do instead? Sign up to a race. An actual challenge with a fixed date, so you feel some sense of accountability to go out running, beyond “because that’s what people do in January”. I can guarantee that if you take the plunge and enter…

Stood to the side of the track, hands behind my head, chest heaving in the chilly night air… the trail of lights climbed on ahead, growing ever longer as runners continued past this bemused and frustrated figure in the darkness. Looking down the slopes of La Molina, it was becoming worryingly obvious by the much – almost comically – shorter chain of head torches that I might place last in this race – if at all. The Nit Pirineu is a 5km race with a positive gain of 860m that precedes the Ultra Pirineu, the final event of the Skyrunning Series held in Bagà, Spain. A mere sprint in comparison to the 110km and 6800m ascent the ultra serves up – in some of the toughest terrain Catalonia can offer…

As the haze of New Year’s Eve fades and you take a deep breath of 2017, take a moment to remember what resolutions you promised to stick to… to run 1000 miles?! Lunacy, surely. Well, it’s actually far more achievable than you might think – and certainly not without benefits. By signing up to #Run1000Miles, you’ll join an exclusive community of like-minded runners, all pursuing that golden 1000-mile target with the help of our team of ambassadors and experts. By the time we usher in 2018, you’ll have grown stronger, fitter and more confident in your own physical capabilities, with the satisfaction of conquering a true challenge behind you. So lace up your trainers and find a trail near you: it’s time to get started! *FREE RUFF HEADBAND FOR THE…

EGGS The simple, humble egg is in fact a nutritional powerhouse, packing around 7g of protein each and 50% of your daily requirement of vitamin B12, which is essential for the formation of red blood cells. Don’t worry about cholesterol either; each egg only contains 1.3g of saturated fat. GREEK YOGHURT Natural Greek yoghurt has a high protein content – 10g per 100g, in fact, double the amount found in standard yoghurt. So, as well as aiding recovery, this sweet treat is also incredibly versatile when used in cooking. Not only can you add it to smoothies, but fruit, cereal and desserts are all made better with a dollop. BEETROOT This now infamous veg has been proven to increase oxygen uptake by up to 16%, having a marked improvement on…

What could be better than signing up to #Run1000Miles, joining a massive community of awesome like-minded runners and having your fittest year ever in 2017? Well, doing exactly the same but with two of you kitted out with £814 worth of male or female kit from our fantastic sponsors Montane, Silva, Up & Running, 1000 Mile Socks and Inov-8! From hat to head torch, shorts to shoes, this package has everything you need to run stronger than ever. Enter now by signing up for #Run1000Miles at www.trailrunningmag.co.uk/Run 1000Miles. The winner will be selected at random from #Run1000Miles entrants. Competition closes 8 March, 2017. Full terms and conditions online. THE MEN’S PRIZE THE WOMEN’S PRIZE ENTER NOW! For your chance to win, sign up to #Run1000Miles at www.trailrunningmag.co.uk/Run1000Miles…

MEET THE EXPERT Darren Onyejekwe is a freelance personal trainer, bodyweight coach and proud member of Run Dem Crew, the London-based running and social-media sensation. Darren’s focus on prioritising quality of training over quantity leads him to try out new ways of moving, reducing the chance of injury and making exercise more fun at the same time www.bodyweightd.com There’s a tendency within off-road running for routes to go further and further, as if simply adding more distance improves the quality of the run itself. But, without treading on the toes of ultra enthusiasts – it wouldn’t help their chances – whatever happened to running faster? To the adrenaline of hurtling past bemused dog-walkers as you crush a parkrun PB? If you’re serious about getting the full 1000 miles under your…