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CONTENTS
ONTTIE
CO\IER
YOL24
NO. ()7
Cover Photograph
lgor Polzenhagen
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45 Special Reportl
Can Running Harrn
Your Heart?

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g The Great wall, china
6 Michael RocKEschel
The Great Wall of China stretches for more than 13.0O0
miles (21,000km) and parts of it are more than 2.300
years old. lt begins in the east, at Shanhaiguan. in the
northern province of Hebei, and ends at Jiayuguan.
in Gansu province, to the northwest. A marathon that
takes in sections of the wall has been run since 1999.
It will take your breath away, in both senses.

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 . HUMAN RACE

n late 2O14 Steve Holder

FRIENDS INDEED
Iogged on to the Paris (top to bottm)
Marathon thread on the SteYe and his
running friendsi
Runner's World forum. He with his witu.
was merely seeking advice Sharcn; aftd at

about the race and tips to help him
improve his PB but what he found was
- in his words - running family'.
'a big
'The warm welcome and unconditiona-l
support I received couldn't have come at
abetter time,' says Steve,43, from Havart
in Hampshire. His wife, Sharon, had been
diagnosed with cancer in 2002 and had
endured years of treatment. '\ll]ren I
signed up for Paris. she was recoverLng
from a spell of treatment,'he erplairs,
'But earty in 2015 she suffered a setback
and her health declined quickll-.
I didn't say a lot on the forum at
the time - I just hoped things
would get better.' Tragicalll'.
they did not: Sharon died on
February 24 that year.
'I struggled to decide
whether I could go through
with Paris,' says Steve. 'Ils a
place that meant a lot to
Sharon and me - we'd
hone)'rnooned there. holic:--''e :
there and celebrated our l . ::.
wedding anniversan thtrrs 1.1:
yearbefore. She'd been : -=:
accompanyme to the Ini:.r. r.
Steve mentioned his cr..::r:::a ::- :he
forum, but disclosed on-''':h:: :.tr'i leen
bereaved, notwhom he c -Lrs: I i''as
newto social media and .'..--. . :.,'1r.r
anything more personal Ii.:-. -.r-..' . I .1e
time,' he says. But uithin :'.:. i: -: ::= r
received a string of messe:. s i---. :
with concern. suppon alt- i'.::'.: ...:.'.'
He was also invited to sr',-: . - ..: -:-
before and after the race.
tiE 2016 Paris
a,'
Haratlpa :\ .--)
sF f,l ^',
{1:
-g-':
-:-f
-i ,-
away.'One time she did itwith awalking
stick' remembers Steve. 'She was such a
strongperson. I'm more proud of her
medals than I am of my own.'
It was while he was out for a run last
yearthat Steve came up with the idea of
running 2O marathons in 2016 as akind
of memorialto Sharon, markingeach
of the years they'd been married. 'It
seemed like a good way to raise money
for the Fire Fighters Charity, the Loss
Foundation and Cancer Research UK -
and it would give me Iess time to sit and
dwell on things,'he says.
Steve's forum friends immediately got
right behind the idea - many are taking
part in the races alongside him or going
along to cheer him on. He's already
got six under his belt, one of which,
naturally, was Paris inApril.'Itwas an
emotional weekend,' says Steve.'I met up

'l've formed such important friendships'

'I was ovem'heimed bv the r.s: :rs. '
says Steve. 'I decided to go th:: r.: ''--::
it. I kreri it ri as u-hat Sharc,:.'.', - .-.., . .
rvanted. The tripuas lnint,-.:-.,. . other,' says Steve. 'I have formed such
difficult. bur uith rhoushts : : S :,: ..
in his nlind. Steve ran the ianL--;.: s::eels
of Paris in 3:39 - a PB.
Back home. he strugeled ir ace;t
to life i.rithout his sit-e --\. a iiren-giter,
I receiled invaluabie he1p. incluCrng
counselling and therapr'. through the
Fire Fighters Charitl'. I still do. The
Loss Foundatlon. u'hich supports people
u,ho have been bereaved b1'cancer has
been a great help too.'
Steve's forum friends have continued to
play an important role in his life. While
the Paris Marathon is the unifying theme,
the thread is ayear-round social network.
'Everyone posts what races they're doing
so others can sign up, and there are meals
and other social events. There's no elitism
- everyone encourages and helps each
important friendships at a time when I
most need them.'
Running itselfhas also been a coping
mechanism for Steve. 'Grief and
depression are isolating emotions,
but rurrningbrings me some clarity
arld solace and helps me un-jumble my
thoughts. Ifs a place where I feel I can
be close to Sharon again. Sometimes
I can almost hear her telling me to man
up a:rd get on with it!'
Sharon herself did exactly that after
her cancer diaglosis. She'd neverbeen a
runner, but she signed up for Race for
Life the following year and subsequentiy
took part every year until she passed
with around 40 people from the thread,
many of whom had been there with me
the previous year.'
One womanwho was fairlynewto the
Paris forum threadposted in apanic
the daybefore the marathon that her
luggage had gone astray - she had no
kit to race in, her phone batteryvras
almost dead and she had no phone
charger. The news spread and by 9.3opm
a message appeared: 'Let Karen know
we'll have a complete set of running kit
forher atthe Arc at 7:3oam.'
They did. 'It's the perfect example of
the group's kindness and support' says
Steve.'I can't thank them enough for the
impactthey've had on mylife.'
To make a donatlon, vrslt vlrgtnmoney
rn/2a m a ra th o n s2 0/ 6
g i v I n g co

O3O RUNNER'S WORTD 0716 t i@runnersworlduk

 WHAT IT TAKES TO.,.

Findyour
sealegs
lan Hall and Steve Barker, who are
professors at Cardiff University's School
ofEarth and Ocean Sciences, were
disappointed to miss the World Half
Marathon Championships in the \Velsh
capital in March. They u'ere 8,000 miles
away on a two-month expedition aboard
the research ship Joides Resolution in
the Indian Ocean. But thel'decided to
take part anyr,vay - b-v circling the ship's
helideck a dizzying 328 times.
;$.8
While both Ian, 50, and Steve, 'lL are '*
experienced runners, the 13.1 miles u-ere
made far more challenging bv the ship's amazingviews made up for it as long as Goedgedacht Trust.
constant movement. '\\hen the ship rol}s you switched direction every 25 laps to which works with ,";*tr:i*1t.+
t
4,Jl' 1.+,lr,*+'";1
you feel as ifyou could run off the edge if avoid getting dizzy!' l,rrlnerable children in
you lost concentration.' sal's Ian. .{nd Things started offwell on race day, but rural South Africa, were 'i****+=#-
steel isn't the best running surface.' Steve soonwaves were reaching seven metres thrilled to receive wooden
admits he did most of his training on the and the captain had to call Ian and Steve medals made by the ship's technicians
ship's treadmill, u'here it's easier to hold inside. Undeterred, they completed the using a laser etcher normallyused for
on when the ship lurches. 'The heat and run on treadmills in the ship's gym, Iabelling samples collected from the
humidity sometimes made running cheered on by crew members. The pair, ocean floor. 'It's the best flnisher's medal
outside uncomfortable.'he says. 'But the who raised nearly f,,2,0o0 for the I've ever received,' says Ian.

Makeup forlosttime
Carol Goodwin,58, then flve, seven and nine.
ThE rules of running
:,rl li . ::

discovered thejoys
ofrunning onlyfour
Amanda said to me,
"Ifyou can do nine
Make a
years ago, but she's
already clocked up an
miles, you can do a half
marathon," and so, six
packing list
astonishing 78 marathons weeks after my flrst run, I
and is set on gaining entry did just that,' says Carol.

@
to the prestigious lOO By the end ofthe year,
Marathon Club. Carol had run three
Carol-amotherof marathons. Since then,

eight and grandmother
of four, who works
full-time as a receptionist
and teaches fitness
classes in the evenings
- has never been busier
or happier. 'You can find
awayto flt running in
ifyou have the desire
to,'she says.'I often
run at 6ambefore work.
It offers abit of me time
in abusylife.'
Carol's eldest daughter,
Amanda, was the first in
the family to get the
running habit. 'She tried
to get me to go with her
but I told her that I'd
flnd it too boring,' laughs
Carol. However, on a
family holiday in 2012 she
gave it a try, managing a
respectable three miles.
The next time she went
out, itwas four miles, and
w
her medal collection has
grown exponentially.
'Times are not important
to me,' she says. 'I just
enjoy it. You meet such
nice people.'
Her husband, MenTrr,
and her other daughters,
Chloe, Hannah, Sophie
and Phoebe have all been Yes, it's nerdy. But no matter how far you're
inspired to don their travelling for your event, a packing checklist
running shoes, too.'For can save your neck. And nothing - nothing
my 100th marathon, I'd - is too obvious for the checklist, up to and
Iike as many of my family including your running shoes. On a related
as possible to run with note: don't forget the even more obvious
me,'says Carol. They stuff, like the experienced marathoner I know
haven't got long to who forgot to register for the race. Whoops.
prepare - she's got the
landmark race booked in O Extract from fhe Runner's Ru e Book
on September 11 this year. by Mark Remy (811.99 Rodale Press).

032 RUNNER'S WORLD Oli6 !} @runnersworlduk

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. HUMAN RACE

mm)
Theartof
@
a

How the World

Marathon Majors
inspired an artist
Dutch filmrTaker and visual
artitt Guidq van der Werve likes
to mix art with sport' For one
performance'Piece, he gave a
lecture at a museum in Queens,
New York, and then ran 27 miles
to put flowers on the grave of
composer Sergei Rachmaninoff,
who's buried in Westchester,
north of Manhattan. And in 2012
he completed a triathlon of his
own design: a 17'mile swim,
87O-mile bike ride and 186-mile
run over 16 days from Paris to
Warsaw. There he visited the
site where composer Frederic
Chopin's heart is buried. He then
made a film about his trek.
Van der Werve, 39, has finished
all six races in the World
Marathon Majors and has a PB
ol 2=57. 'l run to quiet the mind,'
he says.'Running helps me to
understand what's imPortant and
what isn't.' Here, he selects Pieces
of art that capture the spirit of his
major marathon exPeriences'

I/ THE RACE 2/ THE RACE 3/ THE RACE 4/THERACE 5/THE RACE 6/ THE RACE
T0KYO,2014 cHtcAGo,2014 BOSTOh|,2013 BERLII'|,2015 NEW YORK,
L0Np0N,20l5
(his time: 3:0E) (2:58) (3:14) (3:05) (2:57) 2013 (3:02)

Henri Matisse'sn Yves Klein's LeaP Piero Manzoni's Walter De Maria's Sir John Everett Willem de
Portrait of into the Void Artist's Shit The Lightning Millais'Ophe/ra Kooning's,
'l had never been 'l Picked uP a Fietd 'Runnlng a great Gotham News
Madame Matisse
'l got injured, so to Japan before, stomach flu on the 'li \,,,as a beautlf ui rnarathon is 'l lived in New York
f indrng the most
I

couldn't train in the and the whole waY to Chicago clay. Then the for two years and
last month before experience was The day before, I bombs went off. suffering you can never figured it
the race. On the a bit like a dream. wasn't sure if I The Lightning handle. lt's a out. Running in the
day it was raining ln the best case, could run. I ran the Freld is a land-ari victory over that boroughs added to
running gets you first half in one piece: a group of suffering. Ophelia that confusion. The
and cold. The
crowds were really to a Zen state. lt and a half hours, metal rods stand in is a beautiful weather was cold'
loud and wild, was one of those but I really needed a landscape. There painting. There's The crowds were
which bothered experiences where to go to the toilet. is a cabin nearby, the beauty of the loud. I identify with
me. Matisse's work you have to jump I spent five ln a thunderstorm, girl, but there's de Kooning, a
is a loud painting. and everything minutes on the lightning strikes suffering because fellow Dutchman in
will be great. Leap toilet before I was the rods" lt's she looks dead. New York, who
It's beautiful, but
into the Void able to continue beautiful, but if In the race and in tried to capture the
so much colour
is confusing and shows a man and finish. That you're in the cabin Ophelia, there is a chaos, the intensity,
the woman's soaring in a makes this work when the lightning harmony between the colour and
expression Zen-influenced, fittinq for my hits, it must be beauty and the liveliness of
unsettles me.' riiirvana-likestate." experience.' very frightening.' suffering.' the city'

RI.INNING
COMMtrNTARY
.-- Nlurnhvb
Lore
l,,lURPHY
'Donning that race number
turns you into someone else'
Not everyrunner raees, but
sooner or later most of us find
ourselves pinning on a race
number and joining the start-line
throng. For all but a select feu'.
racing is not about winning. It's
about...well, what is it about? The
pleasure of running with like-
minded others? You could get that
from any grouP run. A chance to
challenge yourself? A solo time
trial could serve the same purpose.
Raising funds for charitY? Hold a
cake sale. Perhaps it's a craving for
the sense of accomPlishment that
follows hardwork. If that's the
case, it's a yen not satisfied bY
crossing the flnish line, since most
of us go back for more. The truth is,
we all race for different reasons -
and even our own reasons change
from race to race.
I found myself pondering this in
the early miles of a half marathon a
few weeks ago. It wasn't a 'what's
the point?'sort offeeling - the
route was beautiful - it was more
of a reflection on what had brought
3,O00-plus peoPle together on that
morning. What drives us to Put uP
with the early starts, the race-daY
nerves, the toilet queues?
Runner and author Erin
Beresini writes, 'Racing is an
escape from society. From s)rmbols
of status and self-PercePtion. A
chance to just be. For everYone to
just be, with each other.' It's an
astute observation. Donning that
race number turns You, brieflY,
into someone else. It does the
same to everyone around You and
036 RUNNER'S WORLD 0716
SAM
I;
that simpie act is unif,ing.
regardless of1'our pedigree or
purpose. The collective toil of
breath and quiet shuffie of shoes
on asphalt as ue run along a
country iane reaffirms the feeling
that u'e're all in this together.
While there have been tlmes in
my running life rvhen I'd rather
have posted a DNS (did not start)
than an under-par performance, I
toed the line last weekend with the
knowledge that I was more likelY
to be goinghome with a PW
(personal worst) than a PB' So
what, then, did I stand to gain? It
was a chance to enjoY a long run, to
push myself and assess what sort
of shape I was in. It would also
satisfii an urge to be in mY element,
or to be part of something where
I'd feel at home, to contribute mY
Iungs and Iegs to that shared effort.
I
THOUGHT
THAI
COUNTS
Aside from doing so for sensible
reasons, such as injury choosing
not to start imPlies that the onlY
purpose of racing is to Perform.
Sports psychologY studies have
found that being too Performance-
driven is less productive than
focusing on'mastery' goals, where
yott're motivated by the experience
itself. Avoidance-oriented
performance goals - where the
main aim is to not make a fool of
yourself - are the least healthY,
associated with higher levels of
anxiety,less enjoYment and a
tendency to favour short-term
solutions, such as overtraining
ignoring injuries and even cheating.
While Iwas running I thought
about my friend Ted, running the
London Marathon the same daY.
He'd trained hard for his second
attempt at a sub-four-hour finish
and it appeared to be in the bag'
But two weeks before the race he .
came down with avirus and even
making the start became abattle.
Later, I asked him whY he raced.
'I'd raised moneY for charitY and
didn'twant to let them down,'he
said. Ard did knowing he wouldn t
be able to run to his Potential mar
the experience? 'It was frustrating
but with my target time out the
window, I tried to focus on the daY
@
and on soaking uP the atmosPhere.
Getting to the finish line was one of
the hardest things I've ever done.'
Iwas right about mYPW But it
jYc
/l\r/
didnit matter - there'll be other
- races. Hopefully, there'llbe other
PBs too. But even ifthere aren't, it
doesn't mean there'llbe no more
The percentage
pleasure to be had from Pinning
by rryhich off-
on a race number. As running
road terrain
philosopher Dr George Sheehan
increases energy
- who raced until the Year ofhis
expencliture,
death at 74 - wrote, 'MYtimes
according to
become slower and slower, but
research at the
the experience ofthe race is
University of
unchanged: each race a drama,
l,lichigan.
each race a challenge, each race
stretching me in one waY or
another, and each race telling me
more about myself and others.'
t Sam MurphY tweets
@SamMurPhYRuns
t @runnersworldL'
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 #

It you'rc snading
fo relievesfress
or boredon, head
outfota run - EYen
lO minsvill boost
your fiNrod.

t's often said that rveight

Ioss is a simple matter of
eating less and running :- i

more. But anyone r,,.ho

has tried that knows it's .;,s
hard to balance fuelling
for a run with trying to
burn offcalories you've
already consumed.
That's why
runners from
all parts of the
pack struggle to
juggle their training and
weight-loss goals.
If, despite your best
rl
intentions, you haven't lost
l. weight with running (or worse,
;1
you ve actually gained weight),
!i the flrst step is to look at what
ti (and how much) you are eating
ili - and why. Have your portions
It{ grown too large? Have you from the total number of
lrAliT 1
rE
slipped into the habit oftaking calories you typically consume.
second helpings? Are you still If you want to take your weight
indulging in post-[ong-run ice loss slower, subtract 250
cream even when you're not calories per day.
(be honest) running very far?
Keep a food diary or use an
But since you re a runner, you
also have to think offood as START WITH CARBS
app to track your calorie intake fuel you need to sustain an Without carbs in your diet, bagel aftera hard workout
for a week. The ansu,er to how even pace, finish feeling strong you have no fuel or glycogen (note,'hard), when you're
many calories you need simply and bounce back quickly from stores in your muscles. And trying to lose weight, there's no
to maintain your weight is workouts - all while trying to without any fuel in the tank, need for these foods every day,
rather complex, and your age, shrink your waistline. That's it's going to be difficult to get even ifyou run every day. They
gender, and fltness level have why it's so important you get through a run, not to mention contain too many calories
to be factored in, but your food the right balance ofhigh- maximise your calorie burn. without providing enough
log will help you get a handle quaiity carbs, heart-healthy Carbs are simply the easiest essential nutrients.
on how man-v calolies you fats and muscle-regenerating form of calories for your body Because when it comes to
t1pically consume. After that, protein. In these pages, Part I to convert to energy. carbs, quality counts. Healthy
the maths for weighL loss is tells you what to eat and how That said, many runners fail carbs - fruits, vegetables and
pretty straightforward. To Iose to get (a little less of) it to meet to reach their weight-loss goals wholegrains - contain flbre,
one pound ofbody fat per your goals. Part 2 explains how because they consume more antioxidants and essential
week, you need to create a to burn more calories with carbs than their level of vitamins that provide the fuel
calorie deflcit ofroughly 3,500 your workouts. Smart food running demands. While you need to runwell and take
calories in that time. So if you choices and training sl.rategies there's nothing wrong with a your fitness to the next level,
want to lose weight, you would can help you drop those last plate ofpasta the night before a plus vital minerals that protect
subtract 500 calories per day pounds - for good. long run (note,'long') or a you from chronic disease.

O4O RUNNER'S WORLD 07]6 -} @runnersworlduk

I
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 THE
TRUTH
ABOUT Y lur
2,000
PROTEIN kt:;r,l cl;q.
POWER BREAKFAST
Yes,protein is important for
weight loss. And as a runner,
you need more than the
amount recommended for
sedentary people. That's
because as you log miles you'il
need to replace the protein you
break down during intense and SNACK
long workouts, to repair and
build lean muscle tissue.
Scientists have long known
that protein builds Iean muscle
mass and provides a feeling of
fullness that can aid weight
loss. In a study published in the LUNCH
Federation of American
Societies for Experimental
Biology Journal,

Eggs are a good

source of protein
for vegetarian
runners and
than contain only l.59
those who stuckwith the RDA. of saturated fat.
Another study showed that
eating a high-protein breakfast SNACK
(with 35 grams of protein)
curbed appetites later in the
day and reduced cravings for
high-fat. high-sugar snacks in
the evening; it also helped
stabilise levels ofblood sugar I}THII . creek yoghurl / 12-179
and insulin, thereby reducing
FETHI for l5Og
the risk ofdiabetes.
In the 30 minutes following
a hard speed session or long
DINNER
HHffi Packs protein, calcium
and vitamin D
. Black beans / I5g for 5Og
run, the body is particularly . Chacken breast / 259 for 859 Contain circulation-
receptive to protein and carbs Contains selenium to protect boosting folate
to repair muscle tissue and mu scles from free-rad ica I o Chickpeas / 12-l5g for 15Og
restock glycogen stores. That's damage Provide manganese, which is
why experts recommend that . Lean beef /249 tor 859 important for bone health
runners have a snack with a 2:1 SNACK Co nta i ns i m mu n ity- boosti ng . Kidney beans / 13g for 55g
ratio of carbs to protein in the iron and zinc Rich in iron and fibre
30-60 minutes following a oPork / 22gtor 859 .Egg / 59 for 1 large
hard vn orkout such as a long Prov i des i ron, th ia m i n, ri boflav i n, High in choline, for brain health
run or a speed session. and B vitamins
Most runners shouid aim for . Turkey breast / 229 tor 859
O.55-0.9 grams of protein per 50 per cent of your niacin and
pound of body u,eight per day 812 RDAs
to recover from workouts and KCALS oSalmon/ 22gtor85g
to build fitness. Ifyou're logging Good fats plus vitamin Bl2
more miles, are over 40, or are oTolu / 20glor125g
incorporating lots of strength Protein plus calcium
training into your routine, you o Lentils / l8g for 2009
probably need the higher range. High in iron and fibre

O42 RUNNER,S WORLD 07,/I6 !) @runnersworlduk

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OUT FOR
WEIGHT
ross
) Each week, do at least two
of the following workouts,
designed byHamilton. On the
other days, rest, cross-train or
run easy. Don't do any ofthese
workouts back to bach as
could leadto injury.
ffi
What it is Sustaining a
faster-than-usual pace without
breaking into an all-out sprint.
Why it matters Tempowork
improves running efficiency so
you can run faster over a
Ionger distance with Iess effort.
What to do Warm up with an
easy mile and gradually speed
up to your lOK pace for one
mile. Recover with three easy
minutes and repeat twice more.
Cool downwith an easymile.
How it feels You should feel
Iike you steppedjust outside
your comfort zone.
Keep it honest Everytwo or
three weeks, lengthen the
tempo segment.
ffi
What it isAnyrunthat
incorporates some ascents.
Why it matters Hills - aka
'speedwork in disguise' - build
leg and lung strength.
What to do Once aweelq
incorporate into your run a
O44 RUNNER'S WORLD 0716
€:.?t:.,11:
&*::;4
that
variety ofhills that take 30-6O
seconds to climb. As you run
uphill try to stay relaxed. Keep
your gaze straight ahead and
your shoulders down. Envision
your feet pushing up and off
the leg and the road rising to
meet you. When youire on the
waydown, land light and push
offquickly - don't let your feet
slap the pavement. Also tryto
avoid leaning back and braking
with your quads, which will put
you at risk of injury.
How it feels Tryto maintain
an even level ofeffort as you're
climbingthe hill and as you're
descending. Avoid charging up
the hill; you don't want to be
totally exhausted when you
reach the top.
Keep it honest As your fitness
improves, add to the demands
of the session by adding more
challenging hills with a variety
of gradients and lengths.
ffi
What t is Sesslonsrvhere
you're alternating behveen
bouts ofverl- hard running
(at. sa1'.95 per cent of 1'our
maximum effort) and easy
recovery Lots of speedrvork
sessions revolve around
running repeats at your 5K
pace, but you can also run
shorter reps at faster paces
with longer recovery intervals.
Why it matters These
challenging sessions will
improve aerobic capacity and
running economy, and help
you turn your legs over faster.
What to do Warm up with
10 minutes of walking, easy
running and finally a few sets
of strides. Then alternate
between running at your 5K
pace for 4O0m and recovering
with an easy4OOm.
hR
H#
I
Hcw it feels Duringthe bouts
of hard work it should feel
tough to say more than one or
two words at a time. If you can
reclte the question'Am I
running fast enough?' without
gasping, the answer is no. The
goai is to have enough recovery
to be able to do the next speed
interual correctly.'Focus on
matchingyour target pace, not
beating it.' says Hamilton.
Keep it honest Startwith
2 x 400m repeats, then move
up to 4-6 x 4OOm repeats,
alternating that with 40Om
of easy running to recover.
Once you're comfortable,
start cutting the recoverl-
intervals to 2OOm. If youwant
to switch things up, keep the
recovery intervals at 400m
but lengthen the bouts of
hard work to 600-800m.
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mfrny
American cardiologist Dr James
O'Keefe is a leading proponent of
the'too much exercise' hypothesis,
which argues, in his words, that,'a
safe upper-dose limit potentially
exists beyond which the adverse
effects may outweigh its benefits.'
His TED Talk 'Run for your life: at a
comfortable pace ald not too far'
has received over 400,000 views.
Last year, O'Keefe co-authored a
paper in the Journal of the American
Cdlege of Cardiologywith Dr Peter
Schnohr, a Danish cardiologist who
set up the Copenhagen City Heart
Study in 1976 to study risk factors
for cardiovascular disease. Their
paper argped that running fast,
a lol is as bad in terms of mortality
rates, as not running at all. They
advised a limit of no more than
three sessions a week, not exceeding
2.4 hours in total, and at a slow-
to-average pace (10-I2min/mile).
Cue shockheadlines such as'Fast
run:ringis as deadlyas sittingon
the couch' (DailyTelegaph) and
Tbo muchofu goodthing?
Six months later, Sam Lloyd, a
healthy, fit 44-year-old runner from
Kent with a love of long distances
and an enthusiasm that has led her
Io coach four running sessions a
week on top of her own training,
collapsed after suffering a cardiac
event. She had a pacemaker fltted
and is nowbackrunning. Butthe
episode has left her spooked - and
confused. One doctor told her that
runningwas to blame, while another
ruled this out. 'I don't know how far
I can push myself safely,' she says.
'I have questions thatjust haven't
been answered.'
O'Keefe and Schnohr's studywas
subsequently heavily criticised for
the u,'ay it presented and interpreted
its data. The number ofdeaths
among the 36 runners who did more
than four hours running per week?
Two. Critics argrre such figures
are too small to be statistically
signiflcant. What's more. we don't
even know howthose two runners
died - it may havehad nothiug fo.do
witri
ffi #-ta,. ,
".
- l--::i"- t"* r".."
,
:.:
databrokendo*nr,bys r,ttte'eB#'gj
f+r slo:riag dowa does not coirvindbfl
there r+ere six deaths among20l
runners u'ho'd classified thelr
tlpical running speed as fast (8 min/
mile), compared with seven of the
176 classifled as slow (12 min/mile).
Nevertheless, the'too much of a
good thing?' debate has been hotting
up, with the focus shifting towards
insidious damage over years of
training, rather than the traditional
concern over sudden cardiac death.
Two new reviews have been
published this year, one titled 'The
potential cardiotoxic effects of
exercise.' Should we be concerned?
'Let me start by salng there is no
doubt in my mind that exercise is
good for you,' says Professor Sanjay
Sharma, a consultant cardiologist at
University of London,
St George's,
and Medical Director of the London
Marathon. 'People who exercise
have abetter lipid proflle, better
blood pressure, they're less likely to
suffer diabetes or be obese and they
live three to seven years Ionger than
non-exercisers. If you could package
up all the benefits ofexercise it
would be a miracle pill.'
But, says Sharm4 these benefits
arise from exercise meeting the
current guidelines. 'What about
people who are doing 10 or 20 times
this amount? Can too much of a
good thing become a bad thing? At
present, there's a great deal of
evidence that exercise is good for the
heart and only a small amount of
evidence that, for some people, there
maybe such a thing as too much.'
He cites a study in the Journal of
the American Medical Association
last year, which concluded that
doing the recommended weekly
2.5 hours of physical activity brings
a 30 per cent risk reduction in
all-cause mortality. But do three
to five times that amount and the
risk reduces further, to 35 per cent.
'Theyfound you could do I0 times as
much without increased mortality
ris['says Sharma.
However, Schnohr, O'Keefe and
others have talked about a
'U-shaped curve'in terms of
endurance training's effect on
cardiovascuiar risk: the notion that
the greatest risk reduction comes
from the middle ground and that
there is a pointbeyond which
benefits are no longer accrued and
exercise may become detrimental.
',tlmost everythingin nature ,
operates-on,some d€gyee Of, ,. ". , '
U-shaped curve,'concedes Dr Larry
Creswell, s he4{ surgeon at t}e
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lc$a.ra.r E:oldu*s prnb 511
ura*fia*ry

tlere maybe a
here,too: ateview
ShedinMarch this year
fiom existing data that a
,Idghvolume of exercise raised the
tiskof atrial flbrillation among men
(especially those under 50). but
'actuallyreduced it in women.
iLEXi:.:. Richard Smith* is a runner and
Sf,-ti',:n:
doctorwho began suffering from
=!:i.iili,
Al'fiveyears ago, aged 49.'The
first time it happened I u,as ly'ing in
bed,' he says. 'It felt as if the usual
rhy'thmic beat in my chest had been
replaced by a rabbit leaping around
iu a sack. My pulse felt rveak and
thready. I was shocked.' That flrst
episode lasted a few hours. In the
years since, Smith has suffered a
further 4O episodes,lasting from
15 minutes to hours.
18
'The research suggests there is a
linkbetween lifelong exercise and
A4' says Sharma.'But it maybe
that the type of AI' athletes get is
somehow different. It's almost
.unheard of for athletes withAI' to
have strokes, despite stroke belng
one of the major health risks
associated with the condition.
Perhaps the absence ofother risk
factors for stroke. as a resuit of
regular exercise, protects them.'
Ifs a point worth noting. Regardless
ofthe number of endurance athletes
- from marathon runners to Tour de
France riders - found to have
structural or electrical changes to the
heart, the fact is that, as a group, they
tendto live longer and suffer fe"r,er
diseases, including heart disease,
than non-exercisers. 'In terms of
quality oflife and length oflife,
exercise is beneflcial,' says Whyte.
Smith continues to feel well,
running a thousand miles a year and
playing football twice a week. 'I've
been checked out by a cardiologist
and there's no evidence of
cardiomyopathy or ischaemic heart
, disease, meaning I have what's
known as 'lone'AF [where the
'Be vigilant for these warning signs and get checked out if you experience any of them,'says Dr Creswell
Dis.omfort ot
pain in the chest
\J i:rf#ffi=
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....=:"1,.:;:!a:::.:a.
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condition is present without other
risk factors],'he says. 'I've been told
*tsir
%
there is no need to cease physical
actif ity.' But he urges anyone
erperiencing arrhphmia to go for
tests. 'Itt important to exclude other
risk factors and causes,'he says. 'And
there have been significant advances
in treating AF. A procedure called
ablation, which kills the cells that
cause the abnormal electrical
activity, is rapidly becoming the
treatment of choice.'
71urc in, checkotrt
Getting yourself checked out isn't
always as easy as it should be,
hou,er,er. Doctors (especially those
outside the fleld ofcardiology) don't
expect heaithy, active people to have
heart problems, which is perhaps
u,h-v it took so long for Sam Lloyd's
condition to be diagnosed.
'NIy doctor never dreamt there was
something wrong with my heart
u,hen I approached her,' she says.
The first indication of a problem
came in the form ofbreathlessness.
'I'd sometimes feel as if I had to gasp
for air and I occasionally get dizzy.
And training felt harder. I went to
the doctor and had some blood
tests.' The results came back clear,
but the breathlessness continued.
Lloyd returned to her GP for a
resting ECG (electrocardiogram),
asthma check and iung X-ray. All
these tests came back clear. Even
an echocardiogram, a scan ofthe
heart, found nothing untoward.
But the sy,rnptoms continued, and
Lloyd insisted there was something
wrong. 'I was told it was probably
stress,' she says. Finally, she was
given a 24-hour ECG.'I rvas about
to starI m5' taper for a race in
the P1'renees,' she remembers.
A rveek later she received a call.
"'Stop ever54hing," the doctor
said. "Don't be on your own and
don't do anything strenuous." It
wasveryveryscary.'
DisproportioRate Unaccustom€d 8l6ckiftg out (or Palpitatlonsand Feelinglightheaded
fee,li!gs olltatigie ,nearly doing so) arrhythmia during exercise
,€.r.unqe@l}det
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One of the first things you learn as a new

runner is that flexibility is crucial. We are
constantly being told of the need to stretch
regularly and avoid becoming too tight, but
just because some flexibility is good for
runners, does it follow that more is better?
You may pride yourself on being the bendiest
in your yoga class, but for as many as one
in three runners excessive flexibility - or
hypermobility - in key areas can spell trouble
for legs, feet and long-distance ambitions,
and lead to chronic injury if it's not addressed.
RW bent over backwards to find out what
exactly it is, how to recognise if it affects
you and what you can do about it.

O52 RUNNER'S WORLD O7l16 t @runnersworlduk

 )n os pl.loMs]auuni
$x0u&$mmu
r
ffi,,,
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Joint hypermobiJity is a condition
where joints are more flexible than
theyneedtobe, meaningtheyean r,
extend past their required range of
movement. It can affect anyof the 36O
joints irr the body or be limited to just
a few, such as the knees, ankles or hips,'
People with the condition are often
said to be double-jointed. but you
don't need to be a contortionist to be
afected - even being able to lock your
krees so theybend back slightly can be
a gymptom- This excess of flexibilit"v
tends to go umoticed in most people,
with the Hypermobili[ Spidromes
Association estimating that 2O-3O per
cent ofus are affected, but throw in the
physical impact of runnhg regularty
and ramping up your mileage, and
,problems can begin to surface.
JI
The Beighton score is used to get an idea of
whether someone has hypermobility. lf your
score is four or more, it's likely that you may be
hypermobile, so see a physio for assessment
Where your bones meet at a joint,
the ends ofthem are surrounded
by a fltrrous capsule filled with fluid
(responsible for that satisfying/
siekening click when you move them a
certain way) and held together by
ligamentq which stop the joint
concerned from dislocating or moving
more than it should- The muscles
surrounding the joint are attached to
your bones with tendons, so you can
flex, trvist and run. In those affected by
h;permobilitv, the collagen in any of
these tissues is of lower quality and
tensiie strength, meaning they move
beyond their ideal range.
So what does that mean for you as a
runner?With two to four times your
weight passing back up your body with
each foot strike, hlpermobile joints
One point if you *y One point
6r
-
can place your ' for each
hands flat on the floor elbow that can
while standing straight bend backwards.
qill be u::der extreme pressure, with
the graruc tbrce pushing arld pulling
muscle fitr-s more Lhan thel'can
haldle. You probablyworit even
notice atthe time, but in the long
rlrn that can spell trouble.
A common patiern is a recurrilg
injury ove.r many years or a range of
subtle, seerningly unrelated issues,'
says physiotherapist Justine Waloch
(ph-vsio.co.uk).'These carr occur
an-r,where il the bodyivhere strain or
movement is excessive over time and
healing is not optimal. Other warning
symptoms are constantly tired
muscles and notbeing able to keep up
with a typical training prograrnme you
would normally expect to cope with.'
Breaking points
Ifyourjoints are highly supple, the
surrounding muscles need to work
harder to stabilise them during
exercise, leaving those with
hypermobility more prone to joint
pain and achymuscles after rurlning.
'If the local muscles [which offer
stability, such as those aroundthe
kneel aren't working very well, global
muscles [which govern movement,
such as the hamstringsl will probably
become stiffer because they're
overworking,' says physiotherapist
Jonathan Grayson (sixphysio.com).
He says hyperrnobile runners are
more likelyto have issues with severai
joints, because the joints themselves
are hypermobile or because one weak
link causes a chain reaction, pulling
otherjoints out ofline. The result? A
potential plethora of running injuries
stemming from overuse, such as IT
;r- One point for
each thrrmb ihat
touches the forearm
when bent backwards.
.' @runnersworlduk
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:._,-::s:.Ela,q apqou:.rad,iq o+ sllsnlrxa slreaui r-lSrnxf,ors 3lg8lo
ou.{q are .readde ieur suoldurrs
IOEt
S,U=NMRI
:HT
 alongn:th nrnptoms such as chronic
paia. iatigue. digestive problems and '
lF'p=
..# lowbone demity.' If you're concerned
you ma1- hale JHS based on symptoms
iua.h as these, see your GP, rvho will be
able to refer -l'ou to a rheumatologist.

The flexible approach

You can't cure hypermobility, butyou
ca:r manage it and minimise yourrisk
of injury by improving your strength
and running form. If frequent injuries
and delayed healing are a major issue,
ifs worth getting checked out. You
can give yourselfa quick DfY test
using the Beighton score (see Are
youhypermobile?p54), which can be
a good in$icator of hlpermobility

I in certain joints' But ifyouwant a

deflnitive answer, go to a registered
physiotherapist (search at hcpc-uk.
co.uk), who'll be able to give a more
accuratq in-depth diagnosis based on

ffi
your symptoms and injuryhistory.
If you suspectyou re hypermobile
but havln t so farhad any adverse
symptoms; at what point should You
seekhelp? lltyou thinkyou maYhave
'hypermobilitybut are not having any
problems at all, there is no essential
need to see a physio,'says Waloch. 'But
there is some riskthatyou couldbe

Iffiffi
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Esrsrdoii
ssted*Eklf
Ei&fidtr roE sg

:- il

/-- _

Try these exercises ts

counter injuries thai
may stem from
hypermobility. Move
within a small range of
motion and don't
overextend your joints
Place the ball between your left thigh and a
wall. Balance on your right leg and squat,
rolling the ball down as you go, as far as
you can. Don't let your knee go past your
toes- Return to the start" 12 reps per leg x 3.
Step one foot forward
and raise onto the toes of your back foot.
Keeping the weight on the back foot,
slowly lower your back knee down to
touch the floor but not rest on it.
Return to start. B-12 reps per leg x 3

I
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: -. - . -astcioes a:;rsonhaveto
\,

Mylegs I*-. . :-- i.OS[Umr : :ecOfd?l

cc-L'--- : . '.: sub-3:rl0. rut I do have
a PB c : ; : i. On ihe G;inness World
Records .;-e'lsite. I iound several
that seemeC possible fastest

feelhery
marathon cLessed as an organ,
3:52:02.: as a bottle. 3:57:5| as a
playing card, .i:05:30.
I didn't have a-rr organ. bottle or
plaling-card costume. but I did
already own a ful1-body hot dog suit,
and after some ini tstigations I
found that there Ctd not appear to
be a hot dog record. \Vhen you see
the ridiculous getup - rvith a yellow
squiggle of felt'mustard' down the
) Gatorade sloshes in my stomach. I could never dream ofhitting such bodice and abun that puffs out at

l
The dense clouds ofthe early atime I felt inspired. I have to the shoulders like an 80s cocktail
morning have burned offand the admit that I rather like being the dress - you can't help but smi1e.
sunbeats down on the fleld, cenl"re of attention. and running I bought the costume for a fancy
three-plus hours into the 2015 and making people laugh are two of dress party back in 2013 and it went
Marine Corps Marathon. u'hich myfavourite things. So, I thought, down so well that night that n hen I
takes place in Arlington, \'irginia why not combine all three? went to cheer from the sidelines at
andWashington DC. On a shade-
free stretch of road around me. men
andwomen alike shed 1a1'ers a. the ql
temperature rises. I m riearing a
cool-enough singlet. but oi-er it I
have on a thick polr'ester hot dog
costume, with a hood that envelops
my head and a bun that reaches
down past my knees.
Beneath the cosfume. perspuation
beads on mybody. M1' rurLnirrg'
buddy, Chris, hands me a cup ol
water. I take a sip and pour the rest '+fl',lan
,
over my head, anticipatiag that -''qr
$
delicious cooling hit. 1t bounces off

l
my casing and down mybun.
Still, no matter how uncomfortable
I become, the costume must stal- on:
I'm tryingto set a Guinness \\brld
Record, specifl cally for'fastest
marathon dressed as a fast food
item (female).'With 16 previous
marathon flnishes, I thought the
questwouldbe a cinch. Instead,
as I slog toward the finish tired,
cranky and approaching a
temperature at which some
fast food is served, I'm realising
Operation Hot Dog Marathon
is a personal wurst.

WACKY RACERS
When most people think of world
records, they think of, say, Usain
Bolt or maybe that chap with the te.qu
world's longest flngernails. But I
knewfrom working for RunnerS
Worldthat Guinness also keeps
wacky running records. When
pro runner Camille Herron set the
mark for fastest marathon dressed
as a superhero (female), it made
news not onlybecause ofher
Spiderwoman costume but because
she won the race, in 2:48:51. Though

064 RUNNER',S WORLD 0/16


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-
Jackpot! He kindly agreed to be part
of my scheme: he d slow way down
to run with me -he's a2:47
marathoner - and taJ<e pictures.
I considered training in the suit,
but I feared the reaction. Behind the
oft-repeated advice to train in the
apparel you re going to race in is the
assumption that the outflt in
question won't trigger excessive
heckling or calls to the authorities to
report a mad woman on the loose.
Some costumes are easier than
others. Gihan Amarasiriwardena,
who set the record for fastest half
marathon in a suit (1:24:41) last
December, told me he was able to
run-commute in his getup to his
office without many issues. 'Most of
the time people thought I was t4ing
to catch the train,'he saYs. And the
practice helped him realise he
needed to buy a tie clip before race
day. But Camille Herron (aka
Spiderwoman) told me that she on1,v
managed two training runs in her
less-likely-to-b1end-in co stume.
Bywayof (fanc1) dress rehearsal, I
raced a lOK as Hot Dog \Ieghan,
speciflcally to test ri'hether pinning
the hood to m1- r'isor would keep it
,1
!
;
!
!
a
i,
t 066 RUNNER',S WORLD 0716
:
:
\2\/)r,
"'/lXt
n slippingback as it did in the
t:,:
Dine & Dash. It worked, and I felt
readv as I'd ever be.
as 1I
BY THE NUMBERS
MEAT AND GREET
{l Races that have
I shuffie out or mv hotel room in
I Guinness iudges
the wee hours of race morning,
on site. Run the Applications filed
decked out ln la1'ers of throwaway
Virgin Money London globally for running
clothes. Yesterda.v u'as freezing and
Marathon (April 24) (marathon, half
I want to be warm on the long walk
or the Toronto marathon and mile)
to the start. The hot dog costume is
Waterfront Marathon records in 2015
tucked safely in my bag.
(October 16) to
Outside, however, I discover I'm
have your record
verified in real time, 86lr?tr
achieved in 2015.
overdressed. It feels like the tropics
shifted northward overnight - the
with no need to humidityis high, the temperature
submit evidence, 'lt's worth noting
has risen and the forecast predicts
file reams of that this is a pretty rain to begin when the race does. I
paperwork or wait high success rate
don't knowwhat will happen to the
for a response. compared with
costume if it gets wet, but I gtress it
other categories,'
will notbe good. I imagine it soaking
says Kristen Ott
up moisture like a sponge (and
34l:ffJn, of Guinness World
becoming heary and chafe-y) or
the 2015 London Records. 'lt could
disintegrating, rather like an actual
Marathon speak to the fact
hot dog bun wili do if dipped in
that runners are water. Neither of these images
very committed to
helps to ease my prerace anxietY.
45H:}"fi., their attempts and
I wait for Chris, my on-course
records at the 2016 understand the photographer, near the starting line,
London Marathon challenges involved.'
at the tent where we'd Planned to
meet. He's 10 minutes late. Then 20'
Then 30. I call, I text - no response. I
hear other runners grumbling about
delays on the underground system
and long waits to enter the secure
start area. I steel myselffor the
possibilitythat I'll have to go it alone
andbe forced to askbystanders to
snap myphoto once per mile.
Then, mere seconds before I begin
to race, in a miracle only a god with
a good sense of humour would
perform, I somehow spot Chris
among the thousands of runners
surrounding me. He had been stuck
for over an hour in a queue to get
into the start area. We take offinto
the misty morning, with my camera
in Chris's hand and my future as a
Guinness World Record holder
hanging in the balance.
For the first few miles I'm so
tucked into the packed fleld that few
people notice my costume. I chat
with Chris and at each mile marker
we zig and zag so I can pose and he
can photograph me in front ofthe
yellow-and-black sign. The process
delays us by about 10 seconds, but
we're movingwell enough that
I'm not worried about my time. It I
begins to drizzle as we enter the
forested out-and-back between
miles five and lQ but prerace I
BodyGlided myself silly. (Even my
ears, which brush the hood with
every step.) So far, so good.
',.# As we exit Rock Creek Park and
enter a more urban area, the crowd
t @runnersworldL-
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 MANAGE YOUR
ECONOMY
f youwantto runfurther
and faster with less
exertion, you must
performlike ahybrid
car, not agas-gazzler.
Like cars, runners exhibit a range of
fuel economies, only theY draw on
oxygen rather than petrol.'We're not
technically burning oxYgen, but we
need it as part ofthe energy-liberating
process,' says coach Greg McMillan' By
training your body to sip instead of gulp
oxygen, you can log longer runs or cover
a typical distance with greater speed.
'Economical runners enjoY more
wiggle room before fatigue sets in,'
McMillan. TheYburn through
says
O7O RUNNER'S WORLD 0716
muscle glycogen stores more slowly,
so their tanks can Power them over
greater distances. But becoming more
economical also makes you speedier
over shorter distances, because
burningless fuelleaves more energy
for explosive power. It maY even
decrease injury risk by distributing
work across more muscle fibres,
says TaraWhiton, an exercise
physiologist and running coach.
The good news is you can, with the
right approach, improve your running
economy:'Our bodies are alwaYs
trying to find the least taxing waY
to do things,' says McMillan. Try
one ofthese four strategies.
U
s
l'
{
I
i
-{
!:
Getting in
thelong miles
willmakeyou a
moreeconomical
runner
RUH TIIORE
Research has shown that runners
who run high mileage (more than
70 miles per week) tend to be more
economical, but even modest
mileage increases recruit more
capillaries and mitochondria
(which help oxygen get to and fuel
working muscles). To boostvolume
without increasing your injury risk,
try adding flve more minutes to
each run, or upping your frequencY
(try changing a rest daY to an easy
run). Don't worry about intensitY:
'Most of your efficiencycomes
from adding more easy-effort
miles,' says exercise physiologist
t @runnersworlduk
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First off, don't go out too fast. Cross-
country coach Eric Heintz says he sees the
slowdown in the middle miles from those
who go out too hard, then. try to recover
and get back into their comfort zones.
Christo Landry, the 2014US road IOK
champion, says staying controlled early
sets you up to get negative splits and gives
you the best chance of a fast time. 'There's
a reason the world records at the mile and
above have been run that way,'he says. He
recommends focusing on your effort to
+ '; gauge ifyou re going out too hard. This
*
also helps on a course with significant hills
or inaccurate distance markers.
The effort at the beginning ofa 5K or IOK

T
race should feel similar to a tempo run,
says Rosario. 'You're very amped up, so

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 \AAT
YOUR
ST=PS
Sports doctor Jordan Metzl on
1%ffi

-:

how to keep your ankles, heels

and arches strong and healthy

'- *]"iii,iril,4 Treat it

i./i
lilL::,1 I
) See a sports doctor.
#fiirH lmmediate diagnosis
(and rest) reduces a
rffi )
recovery time
Cross-train M
ilii;i{r'
"3,
,,lffi,ed
{':hli.I
Prevent it
)
,:16'.r

- *,ri:Hrl?,1:,-,- Gradually up
your mileage

STRESS FRACTURE

What's going on?

)
)
)
lf you overpronate,
try arch supports.
Get enough calcium
and vitamin D.
Do exercises that
re
This develops when the strengthen your
demand on the bone core and hips
exceeds its ability to
-
withstand the force.
(see Jump sguafs,
far right) ffi
Elrii;. .,
#+r:!,t !i
9\i'

TreEt it
) Cross-train.
) Take an anti-
inflammatory
)'Roll your foot over a
frozen water bottle
> Pump your ankie up
and down 10 times
before getting
out of bed
) Wear shoes with
arch support
PLANTAR FASCIITIS ) Stretch your calf

What's going on? Prcvent it

Excess tension or pulling ) Stretch, strengthen,
on the plantar fascia, foam roll your calves
which runs along the (see far right)
bottom of your foot,
- ) Shorten your stride:
causes painful aim for 180 foot
inflammation. strikes per minute.

078 RUNNER'S WORLD 0716

.t @runnersworlduk
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BUDGET
Outfit total cost:
871,49

LOOK FOR
O Wicking properties (the
material moves the sweat away
from your body to the outer layer).
O High proportion of polyestdr
(or other non-cotton fabrics)
in the material. This will cut
Kalenii Elioplay
Cropped Shorts
€9.99, kalenji.co.uk
Kalenji is the own
brand of sports retail
giant Decathlon and
DhB Letho
since coming to the
Racerback Top
UK market a few years
€13, wiggle.co.uk
ago it has won a
The relaxed fit and reputation for high
longer hem on this quality at low prices.
top will appeal to These shorts are a
the body-conscious typical example. They
among you, and the have flatlock seams, a
wicking material is silky feel and a pocket
surprisingly effective for an MP3, all for
for such an inexpensive under a tenner.
item. There are mesh
panels down the srdes
to increase ventilation
- although this is hardly
needed - and the
weight is low.
Asics Patriot 8
Running Shoes
€45, johnlewis.com

You read that right: a

pair of (not discounted)
running shoes for under
Puma Running
f50. These are a good
Performance
neutral option for new
% Length Socks
runners or those
f3.50,
looking for a low-
sockshop.co.uk
mileage shoe. They
Sold in pairs for f7.99, have a breathable
these feel like they mesh, some decent
should cost more. The cushioning, soft rubber
fit is good, the weave is on the outsole for
soft and there are no bounce and reflective
loose seams to cause detailing throughout.
chafing. They won't
stand repeated
washing wlthout losing
shape, but they're
cheap enough that you
can easily replace them.

084 RUNNER',S WORLD 0716 , @runnersworlduk

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 TREAT
YOURSELF
Outfit total cost:
f250.99

Zaazee Zara
t/a Capri
872, zaazee.co.uk

This new, women-onlY

brand for the British
market specialises in kit
for the upper end of
Falke the market. The
Longsleeve Supplex fabric is thick
Fitness Shirt and f igure-hugging, but
tf,l. ! dlKe !U also soft and stretchy; a
high, wide waistband
The attractlon of thls
is the numoer of
helps improve your
top
uses you can finc for it
silhouette, while there
are flatlock seams
- running, the gym,
yoga or even meeting and no labels, for
iess irritation.
friends for coffee. t's
very stylish, wlth a
wide neckline and a
slim waist; it also offers
brilliant wicklng,
ventilation and
breathability. Nike Free Run
Distance
€1O5, nike.com

Nike has added

some heft to its
phenomenally popular
X-Socks Run Free Run shoe. lt is
Speed 2 €18.99, normally used for
x-socks.com shorter distances or
You can consider these fast runs, but there's an
as an investment in extra iayer of midsole
your future. They're LOOK FOR cushioning here and a
loaded with technical O Attention to detail on small slightly wider forefoot
features, but first and but important features such as to suit runners who
foremost they're very label placement, seams and want the same
long-lasting, They also pocket construction. responsive feel and low

offer arch supports, O A more tailored or flattering weight on longer runs.

elasticated hems, fit that will enhance your best
padded heel sections, bits and hide any lumps
ankle support and a
high degree of
ventilation.

086 RUNNER'S WORLD 0716

t @runnersworlduk
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To
Fire
powe
Fitness-tracker giant
Filbit enters the
smartwalch market
Fitbit Blaze
El 59. 99, fi tbi t.com/u k

This is Fitbit's response to the

Apple watch, It's designed to
provide metrics and personal
notifications while Iockin g
slick enough to vr'ear tc work.

What are the main features?

O Steps/'caiores, siar rs/active
time,,'bpticai heart rate/
^l^^^
5 eEp ^ ,-t -.,
ueJi L),
a -€.i 1s:a:i -essage/
p^c.e cali notif:cations.
O T^,ee gu oed workout
sess ):rs (warm-up/seven-
mrn r^;crkout/lo-min abs).
e Five exercise modes (run,
cyc1e, weights, elliptical
tr: rar nthar\

What are the best bits?

tl Tle device pops out of the
franre ior charging and can
be cLipped into a variety of
strap desrgns.
a Frve-Cay battery life.
O Beg nner-friendly
functicnaiity.
O -ov, .'.e g-t and slim design.

What needs to be improved?

O The aesthe:rcs. The Blaze
looks more r',pressive
in promotional p cs
than it does in real life.
O The energy-saving 'dark'
screen. You often ha're to
flick your wrist a few times
before the screen wakes up.
O No in-built GPS. You have to
take your phone with you to
sync its GPS to your dev ce,
Without your phone the
Blaze will (inaccurately)
guess your distance based
on arm movement.
RW verdict
We've given this a solid
score because it covers the
basics well enough, but the
Fitbit's
nge of
functionality the Blaze feels
a bit rushed. However, it's
fine for mild-to-moderate
exercisers looking for one
device to wear both at work
and for training. lt's also
good value. Great for
lbeginners, then, but stat
iiihould look elsewhere.
r'*********

O88 RUNNER'S WORLD 0716 !) @runnersworlduk

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 e runners love a
bucketlist. Immerse
yourselfin our sport
for long enough and as
sure as yourAchilles
will creak and your nipples will chafe,
you will find yourself compiling an ever-
evolving fantasy CV of the globe's must-do
events. I'm especially enamoured of this
particular foible and while not immune to
the appeal of the quirky and intimate, I'm
a sucker for the big and beautiful, the
A-listers of the race world. Which is u,hy I
was willing to entertain the seemingly
crazy notion oftravelling over 10,000
miles to run a mere 14 kilometles.
Sydney's showpiece Citl'2Surf had been
jostling for position on mv dream race list
for years, thanks in part to the huge
numbers involr'ed. Routinely boasting
over 65,00O runners (the record is 86,696,
set in 2011), it's one ofthe global race
scene's seriousl.v big fish (du'arfing even
the London ]Iarathon. rvhich hit a new
high of 39,523 this 1-ear). Then there's the
setting. While you couldn't describe it as
'convenient', when it comes to aesthetics
Sydney is a supermodel of a metropolis.
This both makes it a hugel1- appealing
destination for a running-focused holiday,
and also delivers a stunning course that
winds from the heart of the city to its soul,
where Paciflc breakers hit Bondi Beach.
The drawwas strong enough to make me
buckle up for an extreme prerace taper,
settling into a (reassuringll' comfortable)
seat for a6,736-m11efllght to Singapore, a
brief leg stretch, then a 3,916-mile hop to
Sydney. I was worried about the toll this
tlpe of high mileage would take on my
body, but I was well fed and rvatered and
arrived down under feeling surprisingly
chipper two days before the race.
Chipper would also be a fair description
of the mood among the masses I joined in
the start area next to Sydney's Hyde Park
on race morning. A pretty inclusive
cross-section of the city's cross-sectlon
of humanitywarmed the slightly chi11y
mornlng airwith iaid-back antipodean
.4
094 RUNNER'S WORLD 0716
bonhomie, as pumping pop and PA banter
mingled with the hum of prerace chat.
Much of a racet character is defined by
the characters who run il and looking
around me I noticed a fairly even gender
split, lots ofgroups offriends and plenty
offancy dress (superheroes, gorillas), but
also a few badges of the more serious
runner (singlets, race-cut shorts). Perhaps
unsurprisingly, given the sheer numbers
involved, this is a race for runners of all
shapes, sizes, motives and abilities.
:..:..,:
There were grins and whoops as our td.'
wave start dam-released us into the flow v'x t!
e
raj
ofrunners, and anyworries about Iz
.:1
overcrowding washed away on the wide,
traffic-free avenues ofthe Central
-# 5"r&:
Business District. Passing through King's ;. "{.-:
-'
Cross and Rushcutter's Bay brought a few suPERsrsrERHooD E
Nowonderthese
uonderthese :..::, jl
f, 't.i.i:j,E:-;,
lumps and bumps, but nothing punchy re{ioorrrappv . .,., d
enough to knock the wind out ofyou.
On the sidelines, support wasn't as '' .;.- ' .--
'1:',
'j
''",
'. ,$'
';s-
plentiful or raucous as major
in a ? .' ',"- .."fb-:.
marathon, but Sydneysiders - high-five-
hunting kids, a fairly convincing Elvis, a
full set ofVillage People - had forgone
their Sundaylie-ins to genbrate a sense of
grand occasion as the city centre gently
dissolved into the eastern suburbs.
Just under three miles in, we hit a
stunning section as the route followed the
waterfront arc ofRose Bay. Glancing at
the sun dancing on the water I reflected
that the unusual distance had released me
fromthe tyrannyof time. With a I4K PB
guaranteed, you can just enjoy the journey
through the city's shifting landscape.
THE RUNDOWN
My mind was called back to more
pressing matters when a pancake-flat mile
gave way to the incline of Heartbreak Hill.
Starting at 3.5 miles, the race's signature
climb goes onfor amile or so, liftingyou
up into the tranquil suburb ofVaucluse.
It's pretty steep too, rising from six metres
above sea level to B8m. By comparison, it's
namesake on the Boston Marathon course
climbs only 27m in half a mile, although it
hits you just after 20 miles, when the
gradient/suffering equation works rather
differently. With only four miles in the
Iegs, Sydney's isn't enough to breakyour
heart, but it does get it pumping and I was
glad to hit the raised headland plateau as
t arunnerswor duk
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 ..:

HEAD FOR
THE HILLS
ix
m Iihl1l^.,
t
{ -,
When June 11
MARATHoN

THtr
J-
m This road race features
spectacular scenery
a of mountain, loch and
o sea. The three-mile
C

HIGHROAD
z downhill section is
I a real thrill.
skyehalf marathon.com
o
-Tt
GLENCOE
-{ MARATHON
The Fort William Marathon shows off the rare and rugged - When Oct 2

I
beauty of the Scottish Highlands, says Rachael Woolston
t features the Devil's
he sight of midgie-spraying
booths and mountain bikers
I greeted me as I registered for
I Eagach Ridge.
the inaugural FortWilliam
I Marathon. This area is home
to some of the best mountain bike trails
in the UK and several million tiny flying
and biting beasties.
Until this event launched in 2014, the
only race of this distance in the area was
the Lochaber Marathon, a flat out-and-
back road race. This one promised
amazing scenery and had tempted me to
travel from Brighton. Others had come
from as far away as the US and Ukraine.
As I lined up for the start I had the
curious feeling that everyone else knew
something I didn't because the only
th Both gruelling and
'o glorious, this offroader
jostling for positionwas from runners
Staircase, a 500-metre
trying to get away from the start line. { climb over Aonach
Perhaps it was the fact this was race an D
unknown quantity. Disappointingly, there 5 glencoemarathon.
I
were no rousingBraveheart-style cries as,
co.uk
five minutes behind schedule, we were off,
with the packledby afew Scottish fell
runners in barely-there shorts.
The flrst six miles, along undulating fire
illl:H:L'i
TJ TRAILRUN
roads, with Ben Nevis etched against the
WHEN April 2017
skyline, were stunning. Snowwinked icily
This i5-miler provides
from the summit, while wildflowers glorious views of
bobbed as we ran through meadows and
the Balmoral Estate,
the shadows ofpine tree forests.
Scottish home of
As I rary I chattedto anAmerican
the royal family.
running his first marathory and a Bulgarian
runbalmoral.com
whose plan was to run for eight minutes,
then walk for trvo - and repeat. The race

O98 RUNNER's WORLD 07]6 t @runnersworlduk


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ARACtr OTWSAI{D DOWIYS
This hilly 44-mile run
was a real road test
for the UK's best
ln the beginning
In the post-Second World War
era, point-to-point ultra-distance
races flourished in Britain.
The likes of London to Brighton
(54 miles), Liverpool to Blackpool
(48 miles) and Woodford to
Southend (36 miles) led the
way. So in May 1964, the Devon
Road Runners CIub established
its own 44-mile event between
Exeter and Pll,rnouth. TwentY-
three runners ran it the flrst year.
Who raced it?
John Tarrant's name appears in
many of the reports about this
fabled race. He's familiar to
readers ofBill Jones'book TJre
Ghost Runner. Tarralt, u,ho
was from London, was initially
banned from races because
he'd broken strict amateur-
running rules by having previously
taken part in sport for money
(he had boxed, briefly, as a
teenager, earning a mighff f17).
Undeterred, he kept training
and, bywayof protest, he would
gatecrash races, leave the Ieaders
in his wake and cross the flnish
Iine flrst, only to have his times
unrecorded. After eventually
being allowed to race legally,
Tarrant won this one flve times,
,,, WE BROUGHT
Helped by our story in March 2014, the Potteries Marathon made its return last year
Known to participants as the
'friendly marathon' and run
on a course that took in six
Staffordshire towns, the
Potteries Marathon debuted
in 1982 and lasted until 2004.
It was held at the start of
'factory fortnight', when the
workers traditionally would
be off work and could recover
from their exertions. Football
legend Sir Stanley Matthews
was occasionally the race
IOO RUNNER'S WORLD 0716
EXETER TO PLYMOUTH ROAD RACE
w
# €r,,.
g
E=:'
holding the course record until John Tarrant is Why was it so good?
conglatulated by
Tipton Harriers' Ron Bentley the Lold Mayol 'I'd won lots of marathons, so I was
snatched it in l97O,in4:04:23. of Plymouth, lvol invited by the organisers to come
Lowe, after winning
Fellow Harrier John Malpass the 1958 race
and run it,' recalls Ron Bentley.
won the last race, in 1971. 'Races like these were really
tough andthe appealwas that
What happened to it? it allowed proper talented runners
After eight outings, the race to really prove themselves against
was retired owing to lack of the best. It was a shame when this
sponsorship and the fact that one disappeared.
runners' safety on the roads 'The year I ran I was nearly 4O
couldn't be guaranteed. years old, but I decided to enter
with mybrother Gordon fwho
flnished fourth] andjust see
what I could do on the day.
IT BACK I remember it was very hilly at
the start. I took the lead at around
2O miles and stayed there. When I
crossed the flnishing line, there
starter. Following our article 'We had a great mix of were people dressed as the Pilgrim
a social media.campaign was entrants,' says Yorke,'some Fathers, celebrating the 35oth
organised to revive the race, who used to do the old anniversary of the Mayfl ower
and local race director Chris marathon and some who had sailing to America.
Yorke agreed to help out, never run 26.2 before. We I was given a trophy, a plaque and
finding a route that presented had almost 1,300 participants four cans of Mackeson's Stout,
far fewer traffic problems in total. The Runner's World plus a bonus four for breaking the
but still managed to retain piece and the reminiscing course record - I drankthose ones
about 90 per cent of the old, about the original on in the bath afterwards.'
much-loved course. The start Facebook has been great.
and finish at Stoke City's Everyone really enjoyed Have yau got a favourite event that
Britannia Stadium was a it and it's been really has dropped off the race calendar?
popular addition. rewarding having it back.' lf so, drop us a llne at editor@
runnersworld.co. u k
, @runnersworlduk
 CoNTACT Steven W00 dridqeAn?,3?1 864:
nickirosewhite@qmall.com; pjc.0r!.rk C0ST ll5/!17
E/D YES, rt2

.TRAtt.RURAL /r::-::i
SUMMER PLOD 21M TRAIL RUN (+) i(D
VENUE From Clanfield Scout Hut, Litt e Hyden Lane,
ClanfieLd. Waterl00vil e,10am Col,lTACT A an Sh0ns;
0797 6 426 247 ; nfa@t fie\ef ts.0rqi wwwrunevents.org
c0st Ez1lt?2 clD 2616 EID N0

"1it,l i) .Rt lAL

TIM'S TADLEY IOK + 3K
THE AEST UK EVENTS IN JULY VEI{UE H!rct '(D
Lelsure Centre, Brlmpton Road, Tadiey,
llam C0NTACT Batrie Tribe;01189 816 735; 07771 609
509; trim0n43@a0i.c0m; wwwlad eyr!nners.co.uk/ C05T
U2ltl4 E/D Y[S.
'rs
How to use Race Finder ll]:ll-ll-f'Tl-'frTIIlE
.TRAIL .RURAL
It's pretty easy - just follow the key below Calendars at the ready! DORSTONE DAWDTE IOI(
VENUE The Playing Fields, Dorstone, Hereford. llam

Race Finder lists CoNTACT Susannah English; 01981 550 039; 07557 049
681 susannahenglish@btintemet.c0m; www.d0rstone.
UK races that take Key RACE NAME RACE TYPE ADDITIONAL
org.uk cosT TBc
place during the to race 5Ks, loKs, ha f The kind of ietraif RACES
The event
month stated on ent]ies
marathons and and suTro!rdifgs: H:mlfi',riliBTiFll
the cover, at the
mdrathons are
cleary shown
road, trail, hil y, flat,
urban and r!ral.
olfeTs more
races than the
RWonline entry 'll i', r.R|RAL
least, This issue Numbe[ on y (eg one stated Signing up for events BASSINGBOURN BRAINSTRUST
HAtF MARATHON 2OI5
features races from 5,20) represent the such as shorter marked with this flash
distance in mi es. fun rufs ot a VENUE Bassingbourn '(D
Vi laqe Col ege. S0uth Enc,
FridayJulylIto ch ldref s race- couldn't be simpler. Bassingb0urn, l0am C0NIACT Ashley Hawkins; 07971
Sunday August 28. > Go to runnersworld. 507 580: a
'hle1.har
(ins3ab'inhrpt.co-:
www.

Simply look up co.uk/events and search fit4thechallenge.co.uk CoST 117u9 C/D 20/6 E/D N0

when you want to for the race you want to

race and find that enter by name. sPIRE BUSHEY t0K (+) rtD
day's events Iisted > Click'Enter Online'. VENUE 0!eens Sch00l, Aldenham Road, Bushey,

by region. Info is )> Select the category 10am CoNTACT Claire D0nald; 01494 630 759;07860
? of race you wish to 650 579; inf0@purplepatchrunning.com; www.
provided by race
organisers and may ? + ol enter (whether you are
purplepatchruf ninq.c0m/races/spire-busheyl0k-a-
j!ni0rrecev CoST !15/U7 C/D 2616 E/D YES, +i3
be edited because
of space. Find more
-*_*-'*J| affiliated to a running club
or non-affiliated). f'l$'rfll
extensive listings cosr .. cLoslNG DATE L rtrny ot oly L onelrrsrn's
) Enter your details and .TRAIL

Tte'arfqu-e's'or Closingdat" s Ip0ssbel0rJ,n CoNTACTDETAILS pay online, RICHMOND PARK HALF MARATHON
and an lnteractive elra-ts b6lo.qi1q [0r e-lrips l Lp. pdy drd vllo vou shou 0 VENUE Richmond Park, Richmond, 9:30am C0NTACT
search tool at t0 a J\A af,.aled app lr abre. 'yes dro I Cosl,
"1?
Speah ro if yol havo > Then you'll be sent a Run Thr0uqh; irf0@runthrough.c0.uk; ruf throuqh.c0.uk
-un-ing(luo.-re norel0d0lhis,:i', anv0-e-e(a0odl confirmation email.
nersworld.co.uk/
ru n COST TBC E/D NO
secoro is lor ron- Lsually
'ldleo' Ile evenT.
events. Just log on It's as simple as that,
affiliated runnere. [F[F{iE{r'E
and sign upl ,'lril:rl, .,... .RURAI.FIAT
souTHPoRT HALF MARATHoN 2016 (+) r(D
VENUE Vlctorla Paik, Southport,9am CoNTACT Race
Diredor; 01695 351 007; 07786 443 673; lnfo@Vitaltvents.
.o.ul: xwwvidle\e1rs (o.uk/eveas^oLrhport -d'
VENUE Marsh Street, Dartf0rd, Spm CoNTACTj0hf
lr-lTnmTrflfiFrm{l mamthon C05T t22lt24 E/D N0
.TRAIL
f{r'TIl setlord; 07956 308 712; j0hf @brld!etrlathl0f .c0.uk; www.
.TRAIL .RURAI.FLAT bridqetr a1h on.co.uk CoST TBC V'IRIOK 2016-MILTON KEYNES (+) flfrilTf'r{m!
GREAT WESTERN RUIINERS IOK TOWPATH SERIES VEI{UE Willen Lake, ton Keynes, l0am CoNTACT
L4i
.TRAIt.RURAT
VENUE Bedminster Cricket Cl!b, Clanage Road, BristoL, |f'If']illl Ashleiqh JP; race@wrl0k.co.uk; bit.lylPSG6m5 CoSI BUSCoT I0l( (+)
7:30pm CoNTACT A hon Laurence; 07721 528 199; mike. VENUE Euscot Park, Faringd0n,10:30am C0ilTACT
willcox4S@go0g emai.com; www.qreatwesternrunners. OEOP IOKM SUMMER SERIES D frlff:[If'It*f,]m Rodney Benson; 0]367 243 864 07825 294 101
or!.uk CoST E/D N0 tlirabeth 0lympic .TRAIL .RURAI.FLAT
TBC VENUE 0ueen Park, Londof,9:30am roddybens0n@gmail.c0m; wwwfarinqd0nrotarycl!b.
CoNTACT Crdiq Thornton; 07740 554 190; nfo@ FEN GALLoP (+) co.uk cosT lt2 E/D Yts
{{j:it therace0rqanisercom; www.qeopraces.c0m C0ST VEt{UE Willingham Recreation Ground, Willingham,
.FtAT
fyfl7 E/D YES Cambridge, 10:304m CoNTACT lyllke R0se; fengallop@ FI[lr']Tr'riTITfi
cLACToN SUMMER 5K SERTES (+) rrD gmai .c0m; wwulacebo0k.comfenqall0p CoST TBC
VENI.JE {jreersward Cafe Marife Parade Wesi, C acton- ITT F TOR SYSTEMS POTTERIES MARATHON
0n-Sea,7:30!m C0NTACT Martif Burke; 01797 230 009; ,ll ll i,.RuRAL VENUE Britafnia Stadium, Stan ey Matthews i4ay, Stoke-
mad nenice-work.0rq.uk; www.rice'w0tk.orq-uk C05T SOSPAN lOK D NEWMARKET IOK 0f'trent, 9dm CoNTACT Chris Y0rke;07590 690 041;
l8/ll0 E/D YIS. *t2 VENUE Festlva Fields Mi ennium Codst6l Park,ofJ VENUE Ellesmere Cenke, Stetchworth, l0am C0NTACT chrls@runwales.com; www.ruigblcom CoST !35/!37
Sandy ROad Llanelli, loam CoNTACI Cethin Jim Withere; newmarketj0qgere.co.uk/ CoST U2/fl4 cl'216ElDvES
Frana s; s0spanr0adrunners@h0tmail.co.uk; www E/D YES, *t2
::spirrOadr!nf ers.co uk CoST 113/tl5 mtilit:at
.TRAIL .RURAL
E/D'rl re,Tm.r:ilrflL-t'ir ,,i r.i,.11 .RIJRAL

0E20E100 rrD .TRAIL .IURAT

CATERHAM R0TARY HAIF MARATHoN (+) t{D
VENUE R0mney Lock Road. llindsor.loam C0tfiAgT -Fl--lTli"ll! JERSEY TRAII. MARATHON AND HALF (+) VENUE Redhill Aerodr0me, Redhill, 9am C0NTACT
Phi H0f 07704 502 800; philhoy@btintemelcom: :r,:t _ !: i VENUE St. Brelade's Bay, Jersey, 9am Madin Bufke;01797 230 009; info@nice work.org.uk;
lrunevents.uk/qe2qel00.htm CoST 188 C/D 28/6 BIRM]NGHAM BLACK COUNTRY HALF MARATHON CoNTACT diqby e isbreckfe l; 07797 768 480; www.nice-w0rk.org.uk CoST C/D 2916 E/D YES
E/D YIS 2016 hdreandt0rtortolseevef ts@gmaiL.com; www.
-
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-: a: aa -. .. ::t__ :: CoST CROYDON ULTRA 3OM IlD
SATURDAY NIGHT MARATHON - THAMES TRAIL ::, :_- c/D E/D :: .-: . .RURAI VENUE Sandilands Club House, Croydon, 9am CoNTACT
MARATH0N (+) rtD THE ASHBOURNE HALF 2015 (+) an CampbelL; 07899 962 834; ipcconsu tants lmited@
VEllt E Wokingham Waterside Centre, Thames i7r.-1;affi; VENUE Recreati0n Gr0und, Cockayne Avenue, gmail.c0m; www.thecroydonultra.co.uk C0ST 127.50
Valley Park, Reading,5pm CoNTACT Pau Ali; Ashbourne, 9:30am CoNTACT Richard B and; inf0@ E/D YES, +t2.50
saturdayn ighim arath 0n@g ma l.com; www
i ISOMAN MARATHON (+) ash bor rne ha Ifm a rathon.co.u k; wwwas hbou rne
saturdaynightmarath0n.com C0ST f25/127 E/D N0 VEriuE: . ' .'.:-.-.
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halfmarathon.co.!k CoST fl8/120 E/D YES. +t2 Brr$:il
Redc tcr i::::- C0HTACT'r:-. :- -'::, .TRAIL .RURAI
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17TH BEWL t5 2016 !-
13/6 E/D N0 VENUE Up ands Sports Centre, L0wer High Skeet,
CHARMOUTH TO GOLDEN CAP CHALLENGE LIITLEDOWI{ MARATHOI'I'TD Wadhurst, l0:30am CoNTACT Albe( Kemp;01580 200
8.25 (+) VEt,lUE Littledown Cenke, Chaseside. B0urnem0uth, 024 41919 423 663 albetl kemp@btinternet.com; www
VENUE Charmouth Sch00i, Lower Sea Lane, Charmouth, l0am CoNTACT Greg Hawkins; 07740 682 280; bewll5.co.uk CoST t23l125 clD 217 EID yrs, +t2
2:30pm CoNTACT [1aria Fox; 01297 560 59]; organiser@ .TRAIt.FLAT
marath 0n@ littledown ha triers.co.uk; www
cha rm0uthcha Ie.c0.uk; wwwcha rmouthcha
le nq I len ge. BEDFoRD PRIoRY PARX RACE F0R LIFE 5XM (+) littledownhatriers.co.uk/index.php/club-orqanised I,TAEB
co.uk CoST tO C/D 30/6 E/D YES, +12 VENUE Priory Park, Bakers Lane, BedJord, llam eve nts/littled0wn-ma rathon/i nfo-co! ree CoST 135/137 .TRAIL .RURA!
CoNTACI l\4lche le Leiqhton; 0300 123 0r0; racefor lfe. FAIRY FRECI(LED COW TRAIT RACE
IFIEIiIiMIIEIII cancerresearchuk.org/choose-yourevent/bedf 0rd pri0ry l:F{rfl VENUE Llyn Alwen Reserv0ir, Cetriqydrudi0n, Denbigh,
.TRAIL .RURAL park.htmi?series=2016 CoST 114.99 C/D 1/7 E/D N0 .TRAIL .RURAt
ll:30am CoNTACT lylaureen Bartley;01745 816 520; www
ROUND THE ISLAI'ID RACE 70M,2015 ST0RT t0 & 5 MttE (+) denbi!hhatriers.com/Trail_Race.htm CoST lll/f]3 C/D
VENT E Cowes, lsle ofWight, Cowes, Sam CoNTACT Neil llIh-llBllr!E VEI{UE Nati0nal Trust, Takeley, Bishop's Stortford, l0am 27, E/D YES. +t1
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Thubron; 07801 244 628; info@xnrg.c0.uk ; wwwxnrg. C0NTACT Sim0n Ellice; storU0@bsrc.orq.uk; www.bsrc.
c0.uk/events/detai s/roundthe island'2016.aspx CoST NEWBURY RACE FOR LIFE 5K (+) org.ukAtorU0/ CoST TBC .TRAIL.RURAL
u60 E/D N0 VEI{UE Newbury Sh0wground, Prl0rs C0urt Road, PENBEDW lOKM TRAIL RACE (T)
Hermitage, Newbury, llam C0NTACT Michelle Leighton; r,TtTusmri VEt{UE Penbedw Estate, Nannerch, [,lold, 10:30am
[ffi 0300 123 0770; racef0rlife.cancetresearch!k.org/choose- .TRAIL .RURAt
C0NTACT Belinda Bateson;07715 027 756; belinda@
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2ND MIDNIGHT MARATHON fi4.99 C/D 1/7 E/D N0 '!D
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106 RUNNER',S WORLD 0716 t @runnerswor duk

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VEI{UE Beale Park, Lower Basi don, Readinq,7pm DORSET INVADTR MARATHON F{IITJI] BATH RUNNII'IG FESTIVAL - BATH OFF ROAD
CoNTACT Chrls S!mner;01189 591 1l2i 07551 006 099; VENT E East Farm,Wlnterborne Whltechurch, '(D .FLAT
MARATHON (BEAsT OF BATH CHALLENGE SERIES
!ti0ns.c0.uk: www.thamesl0k.c0.uk
f f 0@raceso C05T Blandf0rd, 9am C0NTACT Bob Sqrarepants; andy@ BEAT THE TIDE IOK RACE 3 0F 3) (+)
u4.50/t16.50 C/D 4/7 E/D YES. r20 wh itesta ru n ni ng.co.uk; wwwwh itesta tru nn i ng.c0.! k VEilUE Coast Cdfe, Spldshpoint, W0rthing 7pm VENt EUT\erst) orBdt- Bl:- 0d- C0NTACT
cosT r33.50/r3s.s0 c/D 4/7 E/D N0 CoNTACT.lay lVccard e; srssextrailevents@out 0ok. T0m R00m; tom@re lshrunfingiaars c0mt www.
F{r{l-{i com; www.sussextrailevef ts@o!tl00k.c0m CoST ll3/ll5 relishrunningraces.com/'bath-r!f f f q-f est val php C0ST
.ftURAT .FTAT .TRAIL.RURAt E/D YES, I]5 t38/t40 E/D YES. *12
"MIDsU[1MER" 5 MITE ROAD RACE TARRAT{T VATLEY l0 (+)
VENUE Lavaft Vlllaqe Hal, P00k Lane, Layant, VENUE Tatrart Nl0nkt0n, Blandf0rd F0rum, 10:30am t:GTf.FiTTIIi
Chichester, T:30pm C0NTACT John Betls;01243 7Bl 786; CoNTACT Andy Ea$auqh; 01258 830 449; 07810 574 142; [il[triTrtTTtill "ftLIRAL.FLAT
lvildsummer5RoadRace@qmall.c0m; www.chichester A.Ea sta uq h@tesc0. net; ta rra ntva I I eyl 0.we bs.co m C0ST "TLAT THAMES TOWPATH HALF MARATHON 5'
ruf ners.orq.uk CoST tl0/812 CID 12fi EID N0 t8/ll0 c/D l5/7 E/D YEs, +t2 LEICESTER CITY 5K SUMMER SERIES RACE 3 VEI{UE (Start) A erender Cardens, Batry Ave Windsor,
V[NUE Vidoria Park L0nd0n R0ad, Le cester, 7:30pm '(D l0am CoNTACT Claire Dofald; 01494 630 759; 07860
fiffir','.RURAL C0NTACT Martin Burke,01791 nAA1qUl9l 230512 650 579; info.6purplepatchrunnlnq.com; www.
',,r martin@f icev0rk.org.!k; www.n ce-w0rk.orq.uk C0ST purplepatchrunfl inq.c0m C0Sl L22l L24 C I D 117 El D
.TRAIT .FLAT
MID I(EI'IT 5 MITER t8/El0 E/D YtS..t2 YES, *13
DINTON PASTURES 5KM/IO(M SUMMER SERIES '(D
VENUE Stapleh!rst Crlcket and Tennis Club, Frittenden
" RACE 3 (+) Road, Staplehurst,9am CoNTACT Nick Jordan; 07882 [-TiITJIi
VENUE Dlnton Pdstures C0untry Park, Davis Skeet, 692 167; jord02005@trotmail.c0.uk; www.midkent5.c0.uk IIGI'IIJ ,RU!AI
Huret,7:30pm CoNTACT Barn"as Fitness; 01lB 988 2444; c05T ll2lu4 c/D l5f E/D YES, +12 DURBERVILLE DASH IO(,.
info@barf esf itness.c0.rk; www.barnesf itness.c0.uk/ THE PODPLUS ASI{FORD SUMMER IOI( & 5K VENUE Durbervllle Centre, C0 iers Lane, !!00 ,

event/dint0n-5kml0km"s!mmerseries C0ST tll/ll3 |JiTillr]I SER|ES RACE 3 (+),t Wareham, llam C0NTACT Roberto Panter; 01929 288
E/D NO .FtAT
VEI{UE Viclorla Park, Jemmett R0ad, Ashford, 7:30pm 318; 07796 428 050;b0b.pafter@hotmai .com; www.
BISHOP'S PARK (FULHAM) IOK !'!D CoNTACT Mart I Burke; 01797 230 009j info@n ce-work. eqd0nheathharier.c0m C0ST tl3/f15 E/D YtS
BT[f'TF-II|IE VEIiUE Bisl0p s Park, B shops Avenue, Fulham, l0:30am orq.uk; www.n ce-work.org.!k CoST U2lU4 E/D YES +t2
.TRAIL .RURAL.FTAT
C0NTACT \lark Caswe ij 0797 783 1519; mark.caswelll@ {{{i:i
GROCONTINENTAL RELAY AT DEARNFORD LAKE at r:eriei.c0m: !vww.mccpr0motions.c0m C0ST ll4 ilrnTfirfr{xn: "RURA!-
VENUE Dearnford Lake, Tilsiock R0ad, E/D YiS .nlifi4i THE KIRSTE 5 MEMORIAL RACE 2016 (+)
Wh:k'url- /.loprCoNTACTllior B(- l) o
DIRTRUN HANBURY SUMMER SIZZLER VENUE Grove Wood Primary School, Grove Road, '(D
whitch!rchwhippets.co.!ki yrww.whltchurrlr t hi.r.i: .TiA L VENUE Hanbury Hal & Gardens, Dr0itwich,7pm Rayleigh l0:30am C0NTACT Tery Sp00ner; 07835 837
co.uk/relay.aspx CoST ll2l[]5 E/D N0 THE NICE WORI( RICHMONO PARI( IOK SERIES CoNTACI mark eyland; 07931 ll0 298; mdrk.ajustrideuk. 324; kar cadman@aol.c0m; www.b€nf leetr!nnif gchb.
RACE FOUR (+) fl. com; www.diilrun.co.uk C05T ll5 C/D l5/7 E/D N0 com/(irete CoST U4/ll6
VENUE Richmond Park, Race starts in the Park adjacent E/D YES, I2O
io tlre Car Park at the Sheen Gate entrance., London,
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10am CoNTACT Martin Burke;01797 230 009;01797 230 l.'T,tT]T{X]iE
THE CRANBROOK 1OK (+) (D 572; ma rtl n@ nl ce'w0 rk.org.u k; www.n ice-work.o rg.uk
.TRAIL .RURAt .FtAT .FLAT

VENUE H qh;i!:::::::- :-::. :::: ,-a-:-::. cosT u6lu8 E/D YES r20 HARBOUR WALI.BANGER 2OI5 BIG FUN RUN SOUTHAMPTON 2OI6
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9am CoNTACT Sharon VENUE Southampion Common, Southampt0r, llam
-r'..,-.- ,CoS:: :- it_tT,[rrT{iE F0ster; 07773 620 045; wallbanqer@thanetr0adrunners. C0NTACT GSi Events; www.blgf unrun.com/southampton
E/D YtS .!2 .TRAIL
orq.uki wwrthanekoadrunners.orq.uk CoST t10/t12 C0sT t10.49lu2.49 E/0 YtS, +t3
wRl0K 2016 - L|VERPooL (+) ciD r8/7 E/D YES fl4
VENUE Seft0n Park, Liverp00L, l0am C0NTACT Ashleiqh l",lTfif'Trf'rJlnl
JP; race@wrl0k.co.uk; bit.lyIPSG6m5 C0ST I|l'lTltr'II .kURnL
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' i .ttAT COLOUR ME HAPPY 5K
ENDURE ULTRA FESTIVAL (+) 1OI TORCROHNS @ HYDE PARI( vENtiE Cheshunt Park, Park [ane, Cheshurt ]l:30am
VENUE Beale Park, Lower Basildon, Readinq, Tpm .TRAIL.RURAL
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VEilUE Hyde Park, Londof, llam CoNTACT Tasha Adleyj C0NTACT Beth Hardy; 01707 382 500; beth.hardy@
CoNTACT C aire Bof d;01189 59111?:07969fi9892: DIXONS CARPHONE RACE TO THE STONES 0208 954 0784; info.6f0rcr0hns.0rg; f 0rcr0hns.0rg isabe hospice.orq.uk; www.isabe hospice.orq.uk/event/
c aire@aceso uti0ns.c0.uk; www.enduresp0rf€siiyal.c0m VENUE Lewknor, Sam CoNTACT Ihresho d Sports; cosT t17 E/D N0 c0lourme'happy-5k/ C05T U8 C/D 2217 E/D YES, -i7
CoST r35 C/Dl/7 E/D YES. rt5 0845 486 5555; inf0@racetothest0nes.com ; www.
racetothestones.com/ CoST i1l9 C/D 176 E/D N0 [Tf'TiI-lTf WErai]TFqTfTl
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TRI NATIONS V UK lOK Ffii]TfiNN SUMMER AROUND THE RESERVOIR MARATHON ST GEORGE'S IO MILE ROAD RACE 2016
VEI{t E Dorney Lake, Eton, Windso( 9:30am CoXTACT 1 .RIJRAL
!rD VENUE Race H0 -St Ceorges Footba I C ub, St Georges
David Kranqel;020 8144 0797;07919 141 534; info@ KEIS0 t0K VENUE H0liday fn Hotel, Bedford Road, Northampton, Way, Newpoft lldm CoNTACT Pat Hatris; lwrac@!mall.
thef ixevents.c0m; https://wwwthef ixevents.c0m/ VENT E Kelso Rugby Club, l(elso, lldm CoNTACT Carole 9am Coi{TACT Llnda Major;07725 215 152; madeyarun@ com; https://www.f ullonsport.com/event/st-qeorqesl0-
f ixaddicti0n-5k'and-10krun-2016 C0ST tl6 C/D 1,/7 Renion; 01573 228 619; enq!iries@kels0craw ers.org.uk; hotmai.c0.uk; www.madeyarun.c0m C0ST l2l/123 mi e{oad'race'2016/pr0file CoST tl3/f15 C/D EiD llf
E/D NO www.kelsocrawle[.or!.uk CoST f]1/U3 E/D N0 E/D NO N0. Prlces IBC

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THE CI{ItTERII UTTRA CHAIIENGE "INTRO" MIC MORRIS TORFAEN IOK ItD RUI{ THE OXFORD PARI(S! ORIENTEERING ROMNEY MARSH IOI( (+)
5OKM UTTRA EVENT, l DAY VEI{UE Cwmav0n R0ad, Blaenavon, Portyp0ol, 9dm AT HEADINGTON HILL PARI(,sOUTH PARI( & '(D
VENUE St Mart ns Field, Fairfleld R0ad, New Romfey,
VENUE Princes Risborough Scho0l, Prifces Risb0rough, CoNTACT Christlne Philpott; 01633 628 936; chrlstine. OXFORD BROOKES l0am CoNTACT Martin Burke; 01797 230 009; madin@
8am C0ilTACT Brian Thubron; 07761 419 226; info@xnrg. phi pott@torJaen.gov!k CoST ilo/ftZ C/D E/D 6, VENT E Head ngt0r Nil Park, South Park & 0xford Brookes, n ce'w0rk.org.!k; www.nice-w0ik.org.uk C0ST !14/U6
c0.u k; wwMn rq.c0.uk/events/d eta ls/ch iltem-c ha en ge-
i i YES, +r2 Headinqtof Road (parkifg at oxford Brookes),oxford, E/D YtS, *t2
ultrd20l6.aspx CoST t55 E/D YES loam CoNTACT Mike Shiresi 07941 096 064; publicity@
ffi]]IlIri1.lF{Xfl; tv0c.orq.uk; wwwtvoc.0rq.uk C0ST t4/t6 E/D 0NLY
tilitTtrti
.TRAll" .RURAL .Ei:i'l
.TRAIL .RURAL .FIAT
THE DEAI DINOSAUR 1OK (+) J.
w0RcESTER RACE F0R LtFE 5KM (+) F{TFFHi VENUE Walmer Sea Scout Hut, lvlarine Road, DeaL,
DORSET INVADER HALF MARATHON VENUE W0rcester Racec0urse, Grandstand Road, .TRAIL .RURAL.FLAT
l0am CoNTACT l'lartin Burke; 01797 230 009; mariifl@
VENUE East farm, Winterbourne Whltechrrch, Blandf0rd, 'iD Worcester, loam CoNTACT Mlche le Leighton; 0300 123 THE RICHMOND SUMMER RIVERSIDE n ce-w0rk.org.!k wwwdealtri.c0.uk/ C0ST El3/tl5
9da C0NTACT Race Directo-: ardy@whitestdr-rni-9. 0770; ft cef orlif e.cancetresearchuk.org/ch0ose-yo!r 10K RUi'l 2016 E/D YtS, I]7
co.!K wwwlhitestarunning.co.uk CoST IBC E/D N0 event/worcesterhtml?series=2016 CoST 114.99 C/D VENT E Ham Skeet, [ondon, 9:30am CoNTACT David
r0/7 E/D N0 Krenge ; 020 8144 0797; 079T9 l4l 534; inf0@thefixeverts. mmfin
miif'IFTT]IE com; https://thef lxevents.com/richmond-summer .FLAT
.TRtlt .RURAt
rlv€6ide-l0k'2016 CoST 120 E/D N0 GUNNERSBURY PARK lOK
WENLoCK oTYMPTAN WALK (0R RUN) (+) VENUE 6unnersbury Park, Popes Lane, L0ndon, 10:30am
VENUE Priory Ha l, The Bul ring, Much Wenlock, 8am .TRAIL .RURAI FflIrsTr CoNTACT lVark Caswell; 0797 783 l5l9; mark.caswelll@
CoNTACT Geoff Sproson; 01743 791 999; marches@ IVOODLAND 5 .Fl,AT
btinternet.comi wwwmccpromot 0ns.c0m C0SI []4
sproson.com; https://wwwldwa.org.uk/Marches/EI5788/ '(D
VENUE BroadmoOr Car Park, Upper Broadmoor Road, BIG FUN RUI{ BRIGHTON 2OI6 E/D YEs
wenlock-0lympian-walk.html C05T 115/f20 C/D 12l7 Crowthorne, 7:30pm C0NTACT Vicki Jenkins; 07595 VENT E Hove Park, Brighton,llam CoNTACT GSI Events;
E/D NO 849 503; w5@f iichc0asters.0rq.uk; f inchc0asters.org.uk www.bigf unrun.com/brighton CoST 110.49lf 12.49 E/D tTrnT,T,flTIIIIFHIE
cosT 110/112 c/D 10/7 E/D YEs, +r2 YES, +!3
.PUEAL

SUMMER AROUND THE RESERVOIR

IJIIITI{]Trfr|TIIFiTIFI! .TRAIL.RURAL"iiil MARATHON J'
'., .RURAL
PAYNE GAMES VENUE foliday lnn Hotel Bedford R0ad, N0rthampton,
READING RACE iOR LIFE 5KM (+) WADDESDON MAI{OR SUMMER EVENING VEI{UE Friston Forest, txceat, 9am CoI{TACT l5a
VENUE :-:::::: ::-. .::n'!od Boad, Reading, 5K ROAD RACE 5'(D wwI
9am CoI{TACT Linda N1ajor;07725 215 madeyarun@

', COhTAC- - -=- 000:0770. VEI{UE Waddesd0n li1an0l' \{addesdon, Ay esbury,

Christopher Payne;
paynegames.com
inf o@paynegames.comj
CoST TBC E/D N0
hotmai.c0.uk; www.madeyar!n.com C0ST t2l/123
E/D NO
';:lia'': ::_:i'-::::':_,. :';'iiolse youT event/ 7:30pm C0NTACT a ar roberts; 07818 871 082;0T296 770
'E:a _:-:-::::::-::'. _:- :::_ :s=2N]6 CoST 11499 47li 07818 871 082; r!nneralanl964@yahoo.co.uk; www milra trmlll{r
c/D a-E/D,, voaac.org.uk C0ST U1/ll3 C/D l5/7 'rl,i.IRURAI "RUE&L

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E/D YEs, +t3 Dot GELLAU 5 (+) A SURREY SIOG (HOLMBURY HILL HATF) i(D
VENUE Rugby Club, Marlan lvlawr, Dolge lau, lpm VENUE D!ke of Kent School Nr Peaslake Gui dford,
I]i-{ti't CoNTACT Peter Bames; sandpbarnes@qmail.com; www l0am C0NTACT Ken Sdunde6; www.mabac.Org.!k CoST
BURFORD BOIT lOX (MARLOW) (+) (D .TRAIt.RURAL
facebook.con/groups/do gellau5 C05T t8/!10 C/D l617 f4lr6 c/D r8/7 E/D YES, r20
VENUEE!rforaSa:a: l':-: :::::-'.':r:,' .l:r THE 5TH HAMSTREET TORCH E/D YES, +t2
CoNTACT . ." - -: - j-: '- .: CETEBRATION 5N C .IiJAAL,FLAI
amefdoyahoo.c!!k,,i, :-'':'t:: : ::,. C0ST VENUE Hdmstreet Village Hall, Hamstreet, Ashford, MimFlTiTm THE ELMBRIDGE 1OK
il2lil4 C/D r3/7 E/D rr"c i- 730pm C0NTACT l,/artin Burke; 01797 230 009; martin@ .TRAIt.RURAL
VENT E Xcel Leisure Ceftre, Waterstde Drive
f icer0rk.0r!.!k; www.nlce-w0rk.orq.uk C0ST 18/tl0 BINGLEY SHOW 1OI( RACE Walton-onthames 9am C0NTACT Mike Bruce; 07836
"
R.rflA i. E/D YES, +T2 VENUE Myrt e Park, Binqley, 11:30am C0i{TACT 336 302; mike@e mbr dgeroadr!nners.co.uk; www.
BURFoRD BoLT 5K - MARLoTV (+) ! Phil Hawkswe : 07715 662 646; A7775 662 646, pht,. elmbTidqer0adr!nners.co.!k/paqey2-l0K.htm C0ST
VENUEB,rfo0S'oo vi-0.,80[(- l,'. .. -: ,r flliiram{fi,IF{flFl;
.TRAIL
hawkswelL@b !eyonderco.uk; wwubing eyhatriers.c0.uk/ flo/il2 c/D 177 E/D N0
Col{TACT Samantha Amefd; 44776 465 58lC; l-l-16 -r2i evef ts/bin! ey-showtrai -race/uk/htm /bingley_sh0V
562; samantha.amend@yah0o.co.!k rilili.b!rf 0rab0 i. NOTTINGHAM 5K SUMMER SERIES RACE 3 !! bshow.htm C05T 18 C/D l617 E/D YES. t3
IITTIIB
c0 uk CoST l9lu1 C/D l2l7 E/D YIS rr3 VENI.JE ColwlckCountry Park Via River Road, .Rii*:il
Nottinqham, Tpm C0NTACT li arlin Burk€t 0l?97 230 009; I2I(M [lONMOUTH CHALLENGE RUN \'
f'n-J]l' mart n@nice-work.orq.!k; www.nice-w0rk.0rq.uk VENUE lvlofm0uth School Sports Centre, fadnock
.9Lr&Ai. COST TBC .TRAIL.RUMI. Rd [4onmouth, ]lam C0NTACT Rlchard Newlrouse;

IO8 RUNNER'S WORLD 07]6 j @runnersworlduk

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9:30am CoNTACT 6areth Davies; 020 8651 5177; 07967 t60 E/D N0 Corston, l0:30am CoNTACT Donna King; donna@ l'rr
729 922; Gazdjl@gmail comi wwwlanguardwaymarath0n. asplrerunningevents.co.uk; www.aspirerunningevents. BROOI(S, SERPENTIiIE LAST FRIDAY Of THE
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r24li25 E/D N0 Keith Ritchie; 07539 213 097; keith@nicetri.co.uk; www. T184 CHATLENGE (+)
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.RURAL.FLAT 10:30am C0NTACT Shane Benzie; tseriesracif g@qmail.
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"0 17']TflI{flftrl James Turton; ilkestonrunningcLub@gmall.com; wwI
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- RACE 4 (+) 230 009; martin@nice-w0rk.org.uk;wwwnice-work.org. RIDGEWAY CHALLENGE 86 MILE ULTRA 2015.
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988 2444; lnf 0.abarnesiltness.co.uk; www.barnesf itness. RUN NORTHUMBERLAND STAMFORDHAM IOK r,m,r,n VENUE Ashridge Car Park, lvinq0e Beacon, Tring, l0am
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co.uk/evef t/dlnt0n-5kml0km s!mmer series CoST VENUE Vi laqe Hall, Stamlordham, Tpm CoNTACT
tlr/u3 E/D N0 Richard H!nter; 07545 140 810;07545 140 810; info@run II'Ii'IOVATION SPORTS HALF MARATHON bti niernet.co m; www.tra"uk.orqi rl dgewayinfO20l6 C0ST
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rltul|.RuRAL THE PODPLUS ASHFORD SUMMER IOK & 5K YES, +i] 2ll8 E/D YES, +12

For all the best upcoming races around the UK, visit runnersworld.co.uk/events

IIO RUNNER'S WORLD 0/16 Y @runnersworlduk


I'M A RUNNER
I feel it's important to be out in the world
forming my own opinions about the
global financial markets, so I travel a lot.
Wherever I go, there's always a track or path
or park that runners use. Running has
become a part ofthe international zeitgeist.
Whether l'm running in Lima, Beiiing,
Paris or Moscow, I see the marketplaces,
the traffic, children going to school. You
see the common humanit5'. rvhich I love.
l've always run as part of my fitness
regime. However, I didn't start feeling like a
runner, seeing the sport as an experience in
and of itself, until I started training for the
2014 NewYork City X{arathon.
The race was brutal. I went in expecting to
come away with a five-hour time. I flnished
in 6:34, freezing cold, in 30-mile-an-hour
winds. It was a demoralising experience, but
I was thrilled to be able to cross the line.
I ran my first marathon when I was 45.
That's quite late in life by some standards, but
I got the bug. I quickly signed up for London
[2015], where I took almost I:20 offmy time.
The lesson from doing a marathon is:
don't worry about going too fast or too
slow. Just do what you do and do it properly.
There's an element of community in
running. There's symbolism for solving
hunger. poverty and disease in seeing
runners help their peers cross a flnish Ilne.
East Africans have dominated elite
distance running. Ninety per cent of the
Cause
Isigned up
for my first
marathon Iin
20141 because I wanted an experience, and I also
io raise money for the Ioved running in Paris, but
schoolgirls who had been Central Park in New York
abducted in Nigeria that year. beats all of them.
'I14 RUNNER'5 WORLD 07]6
l*#;.ffi #:
*--
#,
'il
#e,
'=a-
oDon't
worry
about going
too fast or
worlds population lives in the emerging Running is not age-dependent, race-
markets. Running can be a catalyst for dependent or wealth-dependent.
positive change in impoverished countries. The simplicity and freedom of it makes
it unlike any other sport.
Change can be how people from these
countries see themselves on the global I try to run three to four times a week. As
stage, as well as how the rest of the world I've got older I realise that if I don't get the
sees them. People want to train with run in, I'll be crabby, so the best thing to do is
them and invest in these regions. to prioritise that. Wherever I am I make sure
it's the flrst thing I do in the morning.
Running has really taught me the
importance of teamwork. To be able to rely
on a range ofpeople to help you perform
better as a runner is something that I've
Place Lesson transferred to my business life.
to run ln running, as
Running in in business, There's nothing better than the runner's
China is quite mistakes high - especially when it's mid-marathon
happen, but as long as you or half marathon. You just feel this amazing
focus on improvement and burst of energy. It makes it all worth it.
appreciate the learning
experience, you'll be fine. & Dambisamoyo.com
i @runnersworlduk