7,704 WA MAKE OPEN WATER s%> SWIMMING SAFE TRIM YOUR TRIATHLON TIME! Ba za (a 8-WEEKEND FAMILY ADVENTURES 8 EASY WAYS T0 Ay) MAKE THE SWITCH \ -* , v THROUGH CHEMO’ | How two ex-soldiers conquered 390 miles of challenging terrain wit j 10 OF THE MOST PUNISHING MARATHONS ©")!BEST UN use 0k m ol OFFER CODE: EOFGMY www.healthspanelite.co.uk FREEPHONE 123 Se CeeOutdoorFitness OUTDOORSRADAR.COM OUTDOOR FITNESS Kelsey Meda, Cush, EDITORIAL EDrTOR Cia Net CONTRIUTORS: et rc Marky, Makan Lorabunn gh ia ackson Robe. a ADVERTISEMENT SALES PRODUCTION [EAM LEADER ton Coopr O35 302701 MANAGEMENT Pint PRODUCTION MANAGER: Cergi ar uowce oeveLonueny bana: cy Caton SUBSCRIPTIONS Siu aaon 9 conracr us Oreseas sas orerine Soaeqorossseonr {litomer servi an scserpton poral ae canon Kerth 34,Ueongo Fete anon Iinape you tubeption one at DISTRIBUTION seymau: isrbuton 2st PRINTING wit cite Sons (CORELSEY 32 kelsey.co.uk EDITOR'S LETTER PUSH YOUR BOUNDARIES eaiineecarensisenseu air ae ured Get in touch! page 38, ie we ago expiintow toaster each dscipine | EQIIQW US! If it’s inspiration you're after, we've got some amazing stories | Twitter: @OutdorsRatar CHRISTINA NEAL Editor STORIES OF THE MONTH EIGHT WEEKEND WILDSWIMMING Wheretogo _GETFIT WITH BOULDERING ADVENTURES Try hem andhawtostaysafeinthe —_I'safantatsic workout. Our this summer ~ page 80 ‘open water- page 85 uide for beginners-page9oREGULARS EXPERT INTERVIEW A chat with cunning rehab specialist Matt Philips PICTURE PERFECT ‘The beautiful Bagan Temple Marathon LATEST NEWS Health and fitness round-up PRODUCT NEWS: We test the new Hoka ONE ONE Bandi B ATHLETE IN PROFILE ‘A chat with surfer Steph Gilmore on keeping fit SPOTTING THE SIGNS (OF INJURY Avoid the danger of your body breaking down’ HEALTHY RECIPES Acarb-laden meal and nutty energy balls RUNNING ON THE COVE GET FIT FOR AN ULTRA Go the distance with our tips ULTRA RUNNING ‘TRAINING PLANS From marathon to ultra RUNNING TRAIL SHOE ROUND-UP 12 best trail shoes for running ess RUNNING KIT BAG Essential gear for your running training MARATHONS. “Tough and unusual - but great funto try! RUNNING AN OVERSEAS MARATHON What you need to know RUNNING INJURIES: ‘SHIN SPLINTS. Causes and prevention ain image: SportographFIMSS «2.60 TRIATHLON | BEF cFisetonciies MASTER EACH ourpoor DISCIPLINE. ACCESSORIES Get fitter and stronger ‘Allthe gear you need FABIAN CANCELLARA | ONITIEWOVER! EXCLUSIVE, EIGHT WEEKEND Wetalkto the top athlete | ADVENTURES, Pack up and take your family CHOOSING A WETSUIT What to look for GO WILD IN THE WATER (SAFELY) ‘TRIKIT BAG Wild swimming made easy Essential tr kit GET FIT WITH ON THE COVER BOULDERING ‘SIX WAYS TO Bulld upper body strength IMPROVE and have fun Slash your triathlon time INSPIRATION GEAR TESTING We review six helmets ‘ON THE COVER ‘TRANSCONTINENTAL EIGHT-DAY EPIC BIKE CHALLENGE CHALLENGE (ur preview of this grueling | Two ex-army soldiers test event their limits OUTDOOR BY ADVENTURES THOUS HEME ony GET INTO MOUNTAIN PUSH YOUR BIKING BOUNDARIES ke the transition today | Try something new todayOUR CONTRIBUTORS Meet the team Get to know the experts and contributors to Jutdbor Fitness... N GARD lanis a personal ‘ralner with six years’ experience training a wide variety of people with differentfitness goals. lan has interests and knowledge in humerous disciplines of sport, ranging from boxing to Olympic Weightifting to ultra Marathons, In 2018, he completed Race To The Stones. Follow him on Instagram @iangot 510, |. ROB KEMP When she is not swimming, biking running herself, ‘wiathion coach Helen Murray can be found talking about tas co-host ofthe Oxygen Addict Tathion Podcast. She's also a Cancer Rehabilitation Specialist and a Nordic Walking Instructor, In this issue, Helen weites about how to Improve your triathion times on page 58. Leona is journalist who has worked on a wide range of national women's and fitness ‘magazines. She is passionate about cycling and has written about training camps in ‘Spain and riding up volcanoes in central France. She travels al around the world in pursuit of incredible places to ride andis a keen tester of new kt ‘SEAN MCFARLANE Matt Philips isa Running Injury & Performance specialist 8 basedin sussex. Asa writer for numerous Lt publications and websites, he isa popular speaker at ‘national and international conferences. with his bi-monthly podcast Runchatlve, helping runes, coaches and therapists clear up the ‘many myths that fillour industry LARA DUNN (Our gear tester Leigh is ‘akeen trathlete and cyclist wha has completed spring and ©) standard distance ‘events and has qualified for the Ge ‘age group team at the Tiathion World Championships in Mexico and Australia, Fr this issue, he clocked up ‘some miles to test some af the best cycling helmets (see page 62). VIE SERVENTI Evie asport and exercise psychologist (PS Stage 2) who helps athletes of al abilities ‘manage pressure, bulld confidence and stay focused-andasa BS World cnampion Age Group triathlete she fs familar with how to channel nerves to help rather than hinder your performance. Visit evieserventicom or ‘email sportpsych@evieserventi.comAchat with Each issue we speak to one of our regular contributors about their passion for training, Matt is a running rehabilitation specialist who helps runners return to their sport... strength and conditioning coact, later as a sports therapist I siscovered running originally as part of martial arts traning, | Was using itta improve my cardio. Before long, | found ‘myself running hal marathons and eventually marathons. Though | personally prefer training forthe half marathon distance as it's easertofit into a busy lfe and fing ithugely satisfying helping other runners prepare forthe big 26.2 and pacing them an race day. I've worked with runners for 20 years naw, originally asa {and running gait analyst. m Running has always been a stillnota bigfanof the word means of switching off, ‘expert though, mainly because emptying my mind and being at the more you work nrunning one with nature. Though 've Injury and perfermance, the taken aut many running groups ‘more yourealise howlittlewe over the years and have loved cantruly be sure about! I guess every minute, my running time that's where the hook isforme isdone alone, just me, my ‘though, using what evidence we thoughts, and the sound of do have tohelp put the pieces of nature. t's mecitative, i's the jigsaw together. healing, and sadly many runners “RUNNING HAS ALWAYS BEEN A MEANS OF SWITCHING OFF, EMPYTING MY MIND’ EXPERT INTERVIEW lose this connection by being too focused on chasing personal bests allthe time, Much of my racing history happened when ! was living inthe south of Spain, in ‘temperatures of 30 degrees. I've ‘always been a huge fan of the Sun and the sea, for me that's when I Feel most alve, There was period of time when lused to run my local Brighton Marathon ina blue Morphsut (i's along story). twas hot but nowhere near as hot as some ofthe races Iranin Spain, Research suggests that in 80 per cent of running related injuries, the key factor is inappropriate load, which means doing too much, too soon or too often, Sadly, tis Factor often gets forgotten ay therapists, trainers ‘and coaches who instead focus ‘on the bright lights of the other 20 percent - Footwear, running form and biomechanics. These aspects doubtless play apart in the cause of many running injuries, ut we ust still dont know how because the research isnot yet conclusive The success of my podcast (unchatlive.com) has led me 10 organise an international conference called Putting The Evidence Back into Running. It vill take place in Brighton on October 30th and 3ist, with 10 highly respected speakers from the USA, Canada, Ireland, Wales ‘and Engiand joining us to share thei knowledge Full details can be found soon an my website, runchativecom. My toddlers are now two {and four years old, meaning | ‘am starting tobe able to get out for longer runs. The main factor im having to reduce my taining has been simply not having the quality of sleep to ensure full recovery after anything rigorous. Something has to give if you want to avoid persistent injury. have managed to maintain two buggy funs 2 week and forthe last few months, a cegular longer run.