e

LrtE
ocToBER 20t5 E4.sO

The Simple

Fltter .i,','
Gym-Free
: Strength
, PIan o^
Than
..ei.i.r:ri. irr

:.*t*

'.,::+lfl:''-

:i:'::l:: ; :l

6 golden rules to run

your best right fiow paa
p17

\{avs To
Crdss-Train
W THE
SHA/E 45 SECS (:
: WORLD'S
OFF YOUR 5K 0,, :co
Er
:N
GREATEST
:l'-
:o
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RACE
...Thqt you've
Outrun Old Age p27 :1.-

never heard of
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1

NTENTS
On the
cover
VOL 23
NO. 10
Cover photography
Glen Montgomery
;5+ HALF THE BATTLE
t:.
17 :,
How good gut health
;:.., ...,,., . :t. :,..
.: : .',....;,) ::,

How oily fish can helP if You're

trying to drop a pound or two helps you on the run

19.Shave 45 Sesun#s
ffiff Y"aNr Sffi
Four power moves to get You
up to the speed you need

27 Outrun Old Age

Running protects your DNA

44 Fitter Than Ever

Six simple rules to run
your best right now

50 Boost Stamina
With A Kebab
They're not just for Friday
nights when the pubs close

-I
58 ll+ d;'t*
"rt;:;,'rl
i?#**.,"
*rin;:E€flt
... That you've never heard of:
Japan's Hakone ekiden, the
!i!:c
race that stops a nation iil*

l$ .: :.,.',,.:,,.,.:,,. ::,
Rest from running but stay in
top shape with these sessions
5)5) &e
78 ?he S[rmg*{m, &Xrru:-
Fr#s .$gvffirtq{}: P$*r:
Ja-)
ri, f'**
.r€
Hit the trails and switch to the .f4&,
sand to become a stronger .ffi
i;*G#
runner, physically and mentallY ;
82 Beat Shin Splints,
Achilles Pain and Calf
L.* T
\i-
Strains For Good
Simple moves to help you build
and protect your lower legs 4#
.-\ TIMEANDMOTION
/ How new munrs fit
;s
91 Shoe Buyer's Guide 4/ running into their lives e€
]8 shoes tried and tested

004 RUNNER',S WORLD',I0/1s

!, @runnersworlduk
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 .l FAT-BURNING / Wentt . UPS

,MYDAD\AAS
How I ran it off

MYBIGGtrST
INSPIRATIOI{'
I gained weight in my college
years. Too much take-out food
and too many nights out in Nome Dominic Dunn
the Students' Union bar. Age 33
! didn't feel good about myself. Hometown
I knew I should lose some weight Middlesbrough
but I lacked confidence. Weightbefore l&st
I was never motivated by Weightlost Bst
exercise, My father and brother Weight now losl
were both sporty and l'd look at
them and admire what they were
capable of, but I never thought I

could come close to their abilities"

During a routine procedure, a
nurse said I was overweight,
I realised this was how others
saw me and so I resolved to
do something about it,
I started some light iogging with
I am now in a runninE club.
Ifigured if I was ever going
to improve, it would be with
proper coaching. lt s friendly
and supportive, and the coaches
always go the extra mile.
My times have really come down,
My half-marathcn PB is 1:16 and I

my dad and my brother. My dad, did my f irst sub-i:00 marathon in

who had been a runner, was London last year. Dad was there
delighted. Hls pride in me spurred to see it. He passed away in May
me on because I hated it at first. after battling prostate cancer for tr
There was a half-mile climb to the
top of the road and I'd struggle to
seven years. I miss him terribly.
He was not just my father - he
rt ci
F
q
get there without collapsing. was my motivation and my friend. c
Soon I was running six days a Every time I run I think of Dad.
,9
week. Just a mile or so to begin He was so proud to see me lose
with. but I gradually upped the weight and take up running. o
distance and pace, I knew it was Before he died, I told him I would
working when my 38in-waist do him prouci at Berlin this year. )o
jeans were dropping off me. I hope to take a huge chunk off o
My dad was - and is - my biggest my PB and break the 2:40 barrier. i
o
inspiration. lr wasn't until my first I know he'll be watching. a
!
marathon, where both he and my
mum watched with tears in their o
eves, that I realised iust what my
achierrements meant to hrm, too. DOm'S tOp tipS How he tost weight, sot fit and ran a sub-B:oo marathon
c
o
By 2008, I had shed eight stone. co
It was rough: at one stage I even
c
gave up for about three months.
.,+
But I reminded myself why I was
fi#
LVr *a o
doing it: I didn't want to be that
overwei ght person anymore,
Y-
'"t'tt"
-
t
o
o
o
I
I
I did my first race - the Great You need to fuel Set yourself goals. Have patience. There's Want it enough.
o
North Run - in 2011. On the your body, but Whether it is a half a saying: A journey You can't go into your 5
start Iine I remember thinking, be sensible. Think marathon or your of a thousand miles efforts with anything =E
'Wow, l've come a long way from smaller portions and first mile, it's good to begins with a single Iess than 100 per cent
not being able to jog up the nutritious foods. have a target. step.' lt's true. commitment. !
o
street'. I finished in 1:26,
=

024 RUNNER'S WORLD 1Ol]5 t @runnersworlduk

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 n 2013, Ben Abdelnoor won the
Lakeland 50 trail ultra. He also
broke the course record. Such
a victory would be sweet for any
runner, but Ben had conquered a lot
more than 5o tough miles of trails
whenhe stepped onthe podium. You
could sayhisjourneybegan lO years
earlier, when doctors told him his
running days were over.
Ben grew up in Newcastle, in an
outdoorsy family who went on holidays
to the Lake District. 'I walked up
Skiddawwhen I was flve or sixyears
old,' he remembers. And he loved to
run. As soon as I was allowed out on my
own, I'd go and run on the Town Moor.'
He moved to the Lake District in 2O03
andjoined a running club for the first
time, Ambleside AC. 'I was having fun
racing, coming halfway down the field.'
He packed his running shoes when he
flew to New Zealand, in February 2003,
to attend his brother's wedding.
'I decided to spend some time out
there, enjoying the outdoors,' says Ben,
now 35. 'I moved in with a paragliding
instructor and his wife, decorating their
house in return for board and lodging
and being taught how to fly.'
Ben had more than 50 flights under
his belt by the August morning when he
took offfrom a hillside, planning to land
on the beach. But a gust ofwind caught
the wing (canopy), flipping it inside out
and tangling it up in the lines. Ben
crashed into the hillside at speed and
though he Ianded on his feet, the force
travelled up through him, ramming him
into the ground and breaking his spine.
'I recall lying there, the parachute
fluttering in the breeze, thinking, "That's
it, I'm paralysed",'he says. 'But then I
realised I could still wiggle my toes.'
en was airlifted to a spinal
unit in Christchurch. The
surgeons inserted screws
and brackets above and below
the crushed vertebrae and fused them
together. 'Theytold me to lie on myback
and stay off my feet as much as possible,'
he says. 'It was all they could do at that
stage. But being told I shouldn't expect
to run again was probably the darkest
moment of mylife.'
Unable to flyhome, Ben moved in
with his brother and his new wife in
Auckland.'1 had crutches to get around,
but I spent a lot of time just staring at
the ceiling'he says. 'I faced the awful
prospect of not going back to the lakes,
because I couldn't even walk, let alone
run. There and then, I resolved that I
RISE AND SHINE
Ben is now running
better than ever
034 RUNNER'S WORLD 1Ol15
'Everything hurt:
sitting in a car
hurt, sitting at the
dining table hurt'
wouldprove the doctors wrong. Not
onlywould I getbackto running, but
I'd get back stronger.' a I ran on sections ofthe course and at
Six months later, Ben flew back to the
UK and moved in with his parents.
'It was tough,' he says.'Everything
hurt. Sitting in a car hurt, sitting at the
dining table hurt and for months I didn't
have the strength to stand up without
holding on to something.' The hospital
visits weren't over, either - the
metalwork in Ben's spine became
infected and had to be removed.
But he persisted. He had regular
physiotherapy and did exercises at
home. 'Little improvements kept me
going' he says. 'I wanted to build on
each one. I remember cleaning my teeth
one day and realising that I could do it
without holding on to the basin.'
A year to the day from the accident,
Ben put on his running shoes again. 'It
felt weird trying to run after months of
protecting my back and being told not
to run. It didn't come naturally. I had to
figure out what to do with my arms.' But
he made good progress, even entering a
short fell race a couple of months later.
However, the moment when Ben knew
he'd achieved his goal of 'coming back
stronger'was still some way off. 'In
2OO9,an old friendwho was a running
coach, Keith Wood, came up to me at the
end of a race and said, "You know, you
could be really good - in the top three at
I
:-:
."r:- .- :-c* ry,r_-€#.:
.'* 9::'4!.'. "' i::ii:,1*li
*1"€.=';i=:4;::,s:-
the English Fel1 Running Champs. Have
you thought about haring some
coaching?" i couldn't quite believe he
wasn't just massaging m-v ego, but a few
months later I took him up on his offer.
It was great to have his belief in me.'
A belief, it turned out. that was
weil founded. In 2011, Ben gained
sponsorship from British running
brand Inov-S and earned his flrst
England vest, helping the team to
abronze medal in the World Long
Distance Championships in Slovenia.
The following year, he won silver in the
English Fell Running Championships.
Ben then set his sights on the Lakeland
50, one of the UK's most highly regarded
trail ultras. 'It was something I'd always
wanted to do. The route goes Past mY
house, and I'd supported my girlfriend,
Britta, in the Lakeland IOO in 2010.'
en trained for the 2013 race
- with the course record as
his target. 'I pictured what it
would be like to win the race.
night I'd run through it all in my mind,
adding more and more detail,' he says.
He flnished in 7:39:26,ktocking eight
minutes offthe previous course record.
'It left me feeling positive for weeks
and made me realise you can achieve
anything if you put your mind to it and
believe in yourself. I wonder if it hadn't
been for the accident whether I'd have
ever pushed myself as hard. Maybe I'd
have just remained a mid-pack runner.'
Ben was out for most of 2014 with
injury, but, already experienced in the
art ofpatient and slow recovery, he
stayed positive and is now back up to
full speed. 'I do feel fortunate. I've got a
job I enjoy, a lovely part ofthe world to
Iive in and the opportunity to get out
running and biking whenever I want.
When I'm out running or walkingwith
Britta and our dog, Rook, we try to
make a point of stopping for a moment
to look at the view and sayto each
other, "This is amazing." It's important
to appreciate what you've got.' @
Read B en's b lo g qt te am. inov - B. com
 . HUMAN RACE

WHAT IT T, TO...

Run I,OOO miles to the light

In 2005, Tony and AmandaKendall's 'Our little angel, Nik, had passed away.
daughter, Skye, was born with a I felt as if someone had ripped mY
Iife-threatening illness. The birth heart out of my chest.'
causedAmandato suffer a massive Tony feared he would fall back into
postpartum haemorrhage - she lost the pit of depression, but running once
eight pints ofblood. Tony spent the next more came to the rescue.'I knewhow
few harrowing weeks visiting his wife much better it made me feel, so I kePt
and baby in hospital, and while theY at it,'he says. He had another reason to
both made a full recovery, the trauma run, too: a charity called 4Louis, which
left Tony ba ttl i ng with depression. supports the families of stiliborn or
'I took antidepressants and tried neonatal-death babies, gave Tony and
counselling. as well as eating mY Amanda a 'memory box' on the daY theY
own weight in pies,' he says. Then he lost Nik, to help commemorate their
remembered how much he'd enjoYed baby. 'It really helped us and I resolved
exercise as a teenager and decided to to do some fundraising for them.' In
try a run. 'I couldn't even jog half a mile January, Tony pledged to run 1,00O
at flrst, but I set myself the target of miles in aid of the charity.'I've had a
doing a 10K.' Tony's running - and his couple of setbacks but I'm well on
mood - gradually improved. 'I soon myway and I've managed a half-
felt good enough to wean mYself off marathon PB.'And there's even better
antidepressants,' he says. news: Tony and Amanda now have a
Eight years after Skye's birth, Amanda healthybabyboy, Joshua.'It'11 be a
got pregnant again. 'It took us that iong challenge to flt in the miles with a
to try,' says Tony, now 33. But it was newbaby, but I know I'll do it.'
not to be. At the 2o-week scan, the
baby's heartbeat could not be detected' O j ustgivin g. co m/nik-ke ndall

The rules of running

When the Reverend
Mark Gilborson, a terrible long-distance
Methodist minister,
moved to Cranbrook in
East Devon he decided to
set up a running group to
engage with brand new
a practice,'he says.
community. 'Cranbrook
is the first town to be
built in Devon since
medieval times,' he says.
'Whenwe started
Cornerstone Runners in
2013 [Cornerstone is the
name of the church],3o
houses were occupied;
there are now 1,000
households.'Marh 48,
tookup running afew
%, * i'E;E:
Learn to love
race-dayhuLzz
That's the quietly electric aura of anticipation
that surrounds you the morning of a race,
beginning the instant you wake up and
lasting till the gun fires at the starting line.
It's a background hum of energy, a tickle
years ago.'I was a faith in yourself and see almost. Combined with the stillness of the
something amazing early morning prerace ritual, it's one of the
runner, but I found that I about yourself,' says best feelings you'll ever experience.
could achieve something Mark. And the support of
I thoughtbeyond me others invariably helps
just by discipline and you go further or faster.'
There's no explicit
Through Run England religious element to
he andwife Sharon the group.'I marry,
trained to be running baptise and bury people,
Ieaders in order to start but the running group is
the group. It now has separate from religion,'
a further six Ieaders he says.'There's no
and has brought more sneaky prayer at the end!'
than 18O runners
together - from (O cranbrookcommunity !?-6_
beginners to veterans. forum.org.uk/
'Running is a way of cornerstone- O Exiract fi'onr The Runner's Rule llook
teaching you to have running.html by M ark Re my (f 11.9 9, Rodale Pre s s).

036 RUNNER'S WORLD 1O/]5 f} @runnersworlduk

 HUMAN RACE
'

G LBTTEROF THB MONTH A'chariW' race I

entered for €f3 said
No rules
What a relief to read
Arewetabbycats
in the small print that
tryingto emulate
cheefahs?(RW,
just €l would go to
September). In mY 33
years ofrunning I've charrty. This should
never followed the
'rules'but sometimes
felt guilty about not
be made clearer.
doing things properly. Valerie Nicholls, Up minster, Essex
While I race two or
RW says Are some races being uncharitable?
three times a month,
I don't do speedwork
or hill reps. I don t
own a foam roller or andheadinto the
bother with regular countryside. No
mother-in-law visits,
massages, although
do stretch. Perhaps if
I had followed all the
I
Tidy runner difficultteenagers or
grumpyhusband to
rules I could have run I took up runningat the start of worry about - just
the year and love it. But one peace, quiet and fresh
faster, but maybe I
wouldn t stillbe air. I always getback
thing blights the othcrwise feeling mentally and
running. Every
runner is different
perfect scene as I trot around physically refreshed,
andwe shouldn'tbe the lanes near my house litter: and readyto take on
normal life again. exists among runners.
obsessedwith trying beer cans, fhst-fbod containers HelenBrunton, BernardHarkins,
to copy elite-runners'
and carrierbags full of rubbish. HatfieldBroadOak' Musselburgh,
training methods.
So I resolvedto do something. Essex Scotland
CarolDouglass,
Preston, Lancs On my next rest day, I grabbed a
Good sports Close contact
couple ofbin liners and strolled recent half In response to the
Me time In a

I love running it alongmy Skm route, pickinguP marathon in the question posed as to
gives me abreakfrom the litter. At least there is now Shropshire hills, all whether runners
was goingwelluntil reserve greetings onlY
the hassle of family a small stretch of Dorsct
life. I used to have the last mile, when for other runners
other de-stressing
countryside that is now much I fell. The first thing (RW September), in
nicer to lookat and run around. I was aware of was my experience this
routines, like eating
chocolate, but the blood pouring from couldn't be further
Roy Courtnqt, Dorcheste4 Dorset myhead - the second from the truth. When
cheapest solution is
to put on my trainers was another runner I'm putting in the
asking if I was OK. miles for a marathon,

E Before long I was manyof mylong

surroundedby
he month in mail l runners who had
stoppedto help me.
They administered
flrst aid and waited
runs take me along
country roads where
there are no people
or pavements. I often
share the road with

new readers told us

31
per cent of letter writers
they'd learned a lot from shared how running
their first issue of RW had helped them shed
excess weight
v Army and Navy store
letter pulled us uP for
until I was taken to
hospital. I only have
superflcial injuries
butwhatwill stay
cyclists andwe
regglarly share
a greeting and
encouraging words.
saying Ron Hill made his withmeisthe My runs are made
string vest (RW, Sept), more manageable by
kindness ofthose
saying he bought it at an the contact I get from
who stoppedme.

'Your August issue has !nspired me to take on a half marathon and l've already
Itjust
showthat
goes
a
to
great
the cycling fraternity.
Kirstie Cook,
started the core routine.'Guy Smith, Bristol communityspirit BeQford

Write > Letters, Runner's World, 33 Broadwick St, London tt\tlF 0DQ
Y Twitter >@runnersworlduk ffi .* @runnersworlduk
038 RUNNER'S WORLD ]O/15

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 r\
ffi
RIINNING
I
.ffi. ,COMMtrNTARY
^T\
clda
"mw
&
.-Murphyb
Lore SAM
MU
oRehab should
feel like penance'
Whenyoule deep in the black
hole ofa long-term running injury
it's hard to believe you ll ever climb
out. Looking up from the darkness
you see other runners pass by,
Iaughing in the light, and they no
longer feel like kin, but uncaring
strangers. A day when you'll be back
among them seems unimaginable.
The accoutrements of a runner's
Iife that you face at every turn *
GPS charger, stash of energy gels,
mud-encrusted trainers, drawer
full of Lycra kit - are a constant
reminder of what you are missing
and you don't need the blank pages
ofyour trainingjournal to reflect
how emptyyour days feel.
I've been there. And I want to
dedicate this column to those who
still are. I have three things to offer.
The flrst is s5rmpathy. I offer that
wholeheartedly, with no strings
attached, because sometimes a
sl,rnpathetic ear is aII you want.
Not suggestions onhowto flx
the problem, a miracle-physio's
phone number or well-meaning
platitudes. Just, 'Poor you, this
must be so awful for you.'
Next is advice. Not on how to heal
your injury which I can't help with,
but on how to cope with being a
runner who canit run (because you
are still a runner, no matter how
long ago your last run or race was).
Do what you need to dq not
what you feel you 'should' do. If it
makes you happy to help out with
marshalling, or cheering on friends
at races, thatt great. But ifyou
need to step awayfrom the world
O42 RUNNER'S WORLD 1Ol15
RPHY
not
of running, do it. In my darkest
period, being among other runners
was intolerable and it was the right
thing to remove myself and focus on
otherthings - sporting (swimming
and cycling) or otherwise (wine
and cake). But later I found that
coaching a beginners' group was
a great way to reconnect with
running and rebuild my confidence.
Take time out from your rehab.
If you were in training you would
take rest days now and again to
recover and recharge. The same
holds true for rehab - perhaps
even more so, since you're putting
in the hardworkwithout getting
the reward of running that makes
it feel worthwhile (though it will
be, in the end). Rehab should not
feel like penance - that sort of
mindset creates the unhelpful
I
THOUGHT
THAT
COUNTS
beliefthat your injury is a personal
failing, yet ifs one I've found many
physios do unwittingly instil.
Talking ofphysios, be a copilot,
not a passenger, on yourjourney to
recovery. Research your condition
and keep an open dialogue with
your therapist. If their treatment
plan isn't working for you, move on.
Malcolm Balk, afellowcoach and
runner, has a four-session rule. He
says that ifyou don't sense youire
making progress (as in, heading
in the right direction, not healed)
after four appointments with any
sports medicine practitioner, look
elsewhere. You might have to kiss
a lot offrogs before you flnd your
prince(ss). I spent time and money
on three different physios and an
osteopath before I found someone
who helped me make genuine
progress with my injury. That's not
to saythose others were'no good',
but different experts have different
experiences, beliefs, strengths
and weaknesses. Just because
acupuncture/glute exercises/
orthotics worked for one runner,
it doesn't mean theywill work
for you. Running injuries might
manifest themselves the same
way in different people, but the
causes are many.
The flnal thing I offer is hope.
I understand the despair you feel
- the fear that'This is it.' But,
statistically speaking it's very
unlikely that you will never run
again. One recent study found that
86.6 per cent ofinjured runners
made a full recovery from their
injury though it also highlighted
the huge disparity in the length
of time it can take to heal - between
51 and 308 days for plantar fasciitis,
for example.
M
The percentage
The philosopher and theologian
Tertuilian described hope as
'patience with the lamp lit'. There
maybe more false starts, more
of exercisers disappointments, more time,
that tired more
quickly in an
more rehab - but the chances
endurance test
are, sooner or later, you will
be back. Hang in there.
following a
demanding O Sam Murphy tweets
cognitive task @SamMirphyRuns
.} @runnersworlduk

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candidates to outline my history,
goais and the amount of time .iil'

I could devote to improving.

My fast colleague's coach works
*:- ' with the Run SMART Project,
which is how I found Shay.
Via emails, texts and phone calls,
she helped me train harder and
'.,,:'J smarter. When I doubted myself,
:F;av+; Shaywas there to encourage me.
When life got in the way, she was
there to rearrange my runs. With
her help I maintained high (for me)
l.ir,-
mileage without getting injured
or sacrifi cing quality workouts.
By the end of my training cycIe,
I felt confldent, strong and better
prepared than I'd ever been to race
26.2 miles. I learned that the right
coach will improve your training
fibrocartilage in my hip joints, and
experience, enable you to become
the overuse of the area made my
fltter than you ve ever been and
right hip flexor even tighter.
teach you important lessons
Gregg prescribed a strength-
about the marathon.
training and stretching routine
that held offthe hip problems
Lg=:=*H, 3 throughout the rest of my training
ACHES MUST END BEFORE (see Strength m oves for everyone,
TRAINING CAN BEGIN belowright). I flnished mygoal
marathon hurting in a lot of places,
When I hired Shay, flxing a sore
but myhip wasn't one of them.
hip that had hampered me on two
marathons was top of our list. She
and her regular physiotherapist,
Lg$=*,ru
=
BUILD A STRONG
AJ Gregg of Flagstaff's High
FOUNDATION
Performance Sport Centre, had
me do a strength and flexibility My previous marathon training
assessment. It included moves plan started at 25 miles per week
such as planks and side planks that and ramped up over 13 weeks to a STTMEN@TTffi
left my right hip sore for days. It maximum of 48. The low-mileage
turns out I was weak and tight in starting point worked for the kind
o
I
o
M@MES FGEM
tr
my hips, glutes and core.
Many runners have problem in
of runner I was: I liked to follow a
training plan, run a race, then take
EMEMVG}NE
these areas, says Gregg: most of the next few months offrunning z
us sit too much, so we don't get before starting again. But the rapid a 'Core and hip stability are
the activlty that helps maintain ramp-up each time I recommenced D the biggest things runners
proper movement patterns and our trainingwould leave me physically c can work on for prehab
l
glutes 1ie mostlydormant. When drained (I'd often get sick during because a lot of injuries
N
you run, your glutes should propel the taper) and hating running. come from the hip,' says
you for.ward. If they stay dormant, Due to my extended breaks, : physiotherapist AJ Gregg.
your body shifts the work to other neither my musculoskeletal system o These moves can help fend
muscles that aren't built for that nor my cardiovascular system was
off problems and build
kind of stress. In my case, this shift primed to handle even the flrst
n strength where you need it.
caused my right leg to move in a week ofthat plan, says Shay, so I
way that wore on my labrum, the built mytraining cycle on a shaky =

046 RUNNER'S WORLD ]O/]5 !l @runnersworlduk

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 a great way to become aware of how
you are powering forward.' )i

And so began a series ofworkouts

that involved I0- 2o-second
uphill sprints, with 9O seconds
of complete walking/standing
rest - and they delivered on their
promise. I started to feel like I was
actually drawing power from the
glutes I was working so hard to
build in the g,rn, especially at and
above half-marathon pace.

tEgsoN 4 =;l
'- {r.
VARY YOUR WORKOUTS
marathonpace, which is flne only =
Doing the same workouts week
ifyour main goal is to flnish the -:
after week stops challenging both
raee. 'Runners do so much training E
your body and your mind. 'Doing
faster or slower than marathon "'1
the same thing makes you stale,'
pace, then try to race at a speed
says Shay.'Your body responds :.
they're not familiar with,' says
to different sorts of stimuli to a-.

make different adaptations. Doing

different workouts at a variety of
paces only serves to enhance your
fltness.' Shay regularly assigned me
runs with intervals at threshold
pace (slightly faster than half-
marathonpace, meant to improve
endurance) and rep pace (roughly
mile pace, meant to improve speed
and running economy). Some
workouts included repetitions
based ontime, while others were
based on distance. Some had me
running all reps at a single pace,
while others had me changing
paces two or three times. I oflen
had to write myworkouts on
myhandbefore heading out, to
remember them; they challenged
me physically and mentally.
LEgSOm 5
NOT ALL LONG RUNS
SHOULD BE SLOW
Many training plans feature a
weeklylong slowrun, at one to
two minutes slower than goal
Shay. 'You shouldn't step onto .E
the line and think, 'Whafs this <
pace going to feel like?"'
My Sunday runs alternated in .xs
stfle: one weekend I'd do a long .
slow run, and the next a long run
ri
with segments at marathon pace. I *S a
built up to a couple 2o-plus-milers
=I
that had 12 or 14 of those miles
at goal pace. The point ofthese
workouts was to train mybody and
mind to run at that speed and to
build confldence in my abilityto
B;'?'.
hold it for awhole marathon.
'Marathon training is not easy, so
you should neverfeel like youire
breezingthrough it,' says Shay. 'If
you dq youire not reachingyour
potential or training properly.'
tEgs@N 6
DON'T BASE YOUR
HAPPINESS ON YOUR
FINISHING TIME
'I tell my athletes that phenomenal
performances are a combination
UP SKILL
ofa reallygood training plan, Usins hill work
really good execution and the to build strength

f,
i

I
WHAT ARE YOUR
OUALIFICATIONS?

cfi
I
Here's what to ask
to make sure a
'Make sure your coach is
qualified,' says Martin Yelling,
owner of Yelling Performance
I

i
coach is the right (yellingperformance.com). lt
i
match for you may be a Run Leader
I

I
qualification (runengland.org),
or a Coach in Running Fitness
Cert from British Athletics.

048 RUNNER'S WORLD 1Ol15

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I,3{ (}
Runners have a complicated relationship
with portable toilets. We're happy to
see them before, dr,rring and after a lace
(especially when we've been downing
liquicls and glucose), though the time we
spend in their odoriferous conflnes can

S:D\NDz\111)
We Uftthe lidon portable loos, tlrcse molodorous cubicles
that runners are, nonetheless, always relieved to see
yield some memorable (not in a goocl way)
moments. However, r'ather than turning
up your nose at them, we suggest cutting
the portable toilet some slack. Everything
from the mysterious blue liquid to the
heighi ofthe drop to the placement ofthe
urinal has been calibrated to make the best
of a fairly crappy situation. In short, there's
a lot more to these things thirn we thought.

, lcdrunnersworlduk
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 I

I THE BLL-E
STUI.'F
', (or'Precharge)
i rv rxe NUMBET
GllEz{l'
i.r}fl
- ID]iA!
,/- /-
Iitres of water 'There should be
an express queue
- runners who pee

2()0
fast need their own
mililitres of liquid
deodoriser (designed
to last seven days)
,L
section. And some
races that start
in the dark need
lamps in the loos.'
BortY.asso,RW
chiefrunning
offieer

part fragrance
(mountain breeze,
cherry, etc.)

,ry Se.viffi found

,L
a race use the 166 in the
5tart. Cor'rioanies part biocide (to
do provide prevent bacteria)
but the race
traffic over a condensed time peri*d.: budget guides the quantity
ln fact, after an informal study of raee quality of the selection.

ON QUEUE

'I:20 *\t
Average time it takes a Suppliers' suggested max
runner to get in and out length of queue in mins

&-xffi€B
Average time it takes a
3:00
Average time it takes a
messy. So why not just
male non-runner female non-runner
Wfflil"*ii*". put a normal toilet over
that users prefer to the tank to encourage
hover. In fact, 95 per better aim? Because
cent of women and 93 making room for
per cent of men won't ergonomic porcelain
These five companies service events with a sense of humour make contact with the would shrink the tank
seat. Since maintaining and Iower its capacity.
2 a successful, steady 'Al1 that waste has to
squat (especiallywith be contained within
trembling quads) a44-by-48-inch
A Royal Zone Mr Party Karzees, Sweet Pea
Drop
over those things is footprint,' says Brinton.
Flush, West Portable Pooper, Essex Toilets, to ask too much, it's 'So you need more
Sussex Service, US US Surrey no wonder things get tank than seat.'

052 RUNNER'S WORLD IOl15 !} @runnersworlduk

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I .:

054 RUNNER'5 WORLD 16Ii5

I t} {{rrunnersworlduk
t
l
!
t's the day of your big race. You've
done the training and you're toeing
the line injury-free. Things go rn'ell
for the flrst few miles, but then the
rumblings begin. Your stomach
begins to gurgle, bloat and cramp.
You tryhard to run through it, but
there's no escape - you're forced to
divert to a portable loo, or to stop
bythe side ofthe road. It happens
to the best. Paula Radcliffe was
caught short at the London
Marathon in 2005 and similar
emergencies have taken down
runners before and since.
'There is evidence to suggest that
the incidence of gastrointestinal
distress is higher among runners
than in athletes from sports with
less mechanical trauma, such as
cycling or swimming,' says Nathan
Lewis, senior performance
nutritionist at the English Institute
ofSport. In one study, published in
the Scandinarz an Journal of
Gastroenterology,45 per cent of
runners reported suffering from
gastrointestinal (GI) sl.rnptoms,
such as cramping, bloating reflux,
nausea, vomiting and diarrhoea.
It's littie wonder. Aside from
the j arring action of running
oxygenated blood flowto the
gut is reduced by as much as
8O per cenf as it's diverted to
the working muscles and skin
for heat dissipation. 'This can
result in an inadequate supply of
oxygen and nutrients to the gut
mucosa - the innermost layer of
the gastrointestinal tract * which
.g
r.lE;€
can cause pain and signiflcant
gut-related problems,' explains
Lewis.'For example, increased
permeability of the gut barrier,
allowing bacterial components
into the bloodstream, where they
invoke an inflammatory response.'
This manifests itself in classic
GI symptoms, including nausea,
tummy ache, cramps and urgency.
Such symptoms can ruinyour
race as surely as a twisted ankle
will. Butis gut distress simply an
inevitable hazard ofour sport?
Not necessarily. While there's no
one-size-fi ts-all solution, there are
plenty ofstrategies to try to help
you get to the bottom ofthe
problem (pun intended).
Whafs more, taking care of your
gut for the sake ofyour running
mavalso have a knock-on beneflcial
effect on your overall wellbeing.
The health of your gut microbiome
(t\e population of iricrobes in your
digestive traqt) has been shoum to
influerrce the immune svstem,
neural fu nction. mentaihealth and
bodyweight. One study, published
in the Jou"rna.l of f:roteorr,e Research,
suggested a lack ofbacteria in the
large intestine could cause obesity
by slowing dor,r.n the activity of
'lrrowryr' fat, which protects against
weight gain. In fact, so great is the
gut's influence that ifs been called
the'second brain'.
This second brain is composed of
tens of trillions of microbes from
more than !0OO different species
or strains. But. savs Professor
Timspector, Proiessor of Genetic
Epidemiology at King's College
Londonand author of ?he Dief
Mvth: The Real Science Behind
WhatWe Eat (t{&N), every
individual's mlcrobiome is as
unique as' a fingerprint. 'Thafs one
of the reasons why people don't
respond the sameway to dlfferent -
dietq or exercise regimes,'he sq/s.'
But the good news from emeigfng
reoeprch is that exercise appearb
to have a positive effect on the
gut microbiome. 'Evidence from
rat studies is strongly suggestive
that running alters microbe
composition to favour chemicals
called shorl chain fatty acids
[SCFAs],' says Spector.'These
strengthen immunity, dampen
inflammation arrd prevent leaky
gut, in which microbes and toxins
cross between the gut and the
blood. There is sparse human
data, but twin studies show a
good correlation between regular
exercise and a healthy microbiome.'
One of the main definitions of
'healthier'when it comes to gut
microbes is'diverse'.'The more
species you have, the more vitamins
and metabolites they are producing,'
says Spector.'While manyvitamins
come from the food we eat, our
gut microbes also produce them.'
And studies have shown that gut
microbes, in particular, aid the
production of vitamin K and the
B vitamins. It's one of the reasons
Spector is sceptical about the
current trend for eliminating food
groups - such as wheat or dairy -
to solve dietary issues. 'The less
varied the diet, the more it reduces
diversity in the gut microbiome - in
the long term you re going to pay a
price,'he says. Infant studies have
shown that the less diverse the
I
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I HI'IV]H INO
re
performance benefits that you
have not been using in training?'
Many sports nutrition products
- especially gels - now contain a
mix of glucose and fructose. Since
these two sugars have different
'transporters' into the bloodstream,
this enables you to maximise your
carb intake on the run. However,
says Lewis, too much fructose can
cause diarrhoea because it draws
water into the gut. Research has
shown that the benefit ofdual or
multi-source carbs only overtakes
simple glucose or maltodextrin
when you're consuming more than
6O9 ofcarb per hour. So, ifyou re
taking in less than this, there's no
need to use a product that contains
fructose and risk upsetting your
stomach. Be mindful of whatyou
drink in the hours prior to running,
too: a Iarge glass offructose-rich
apple juice or a fruit smoothie
could cause GI problems on the run.
Itsa
'.#
%"
One much-touted measure for
improved gut health is [o increase
your intake ofprobiotics, either
through supplementation or diet.
Probiotics are microorganisms
that beneflt human heaith, and
they can help to restore a healthy
microbiome that's been thrown off
by illness, medication (especially
antibiotics), foreign travel, stress or
poor diet. Studies have shown that
probiotics can improve intestinal
barrier integrity in those suffering
from acute illness, reducing GI
symptoms such as cramps, bloating
and diarrhoea, but this hasn't been
shown specifically in exercisers.
Still, The English Institute ofSport
isrecommendingthat Team GB
athletes take probiotics, based on a
growing body of research backing
up their beneficial effect on the
athletes' health.
For example, an Australian study
found that fatigue-prone athletes
were lacking in interferon, a protein
that helps regulate the immune
system. Theywere given probiotics
daily for a month and the deflcit
was corrected. And research
published in the International
Journal of Sport Nutrition and
Exercise MetaboJism found a
reduction in upper respiratory
tract infections and post-marathon
GI symptoms with probiotic use.
While there is no direct
evidence in humans of a physical
performance benefit, a recent
study in the Journal of Strength
and Conditioning Re search
058 RUNNER'S WORLD 1Ol15
found that mice stripped of their
gut bacteria performed worse
in a swimming-endurance task
than those with a healthy gut
microbiome. Spector, however,
believes more evidence is needed
before recommending'blanket
use' of probiotic supplements,
instead recommending that people
Iook to dietary probiotic sources.
'I'd rather people ate a natural
yoghurt,'he says. Other foods
that are high in probiotics include
fermented foods such as kimchi,
miso, kefir and sauerkraut.
Spector also points out that
probiotic supplements aren't all
created equal and there is little
regulation regarding what they
should contain, or whether they
Percentage ,'. even contain what they say they do.
of the''haPpYt: 'You need a product that contains a
hormon€ minimum of fivebillionbacteria foer
serotonin , ,,. capsule] to ensure enough reaches
pfoduced.,. your colon,'he says. 'Check the label.
in the gut You also want 4 range ofspecies -
many products only contain a
couple of strains of bacteria.' (See
TummyTamerE right.)
Also, be aware that the beneflts of
taking probiotics Iast only as long uffi*
as you continue to take them. 'They *na.€ t
are like tourists,'says Spector.
'They only beneflt the health of
the local economyfor the fortnight
they are there.' So it's key that you
keep your intake consistent ifyou
want to reap the beneflts.
Other foods that sustain useful
microbes in the gut include those
rich in pollphenols, such as olive
oil, nuts and seeds, green te4 coffee
and dark chocolate. Polyphenols
encourage some microbes, such
s
J
fd
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062 RUNNER'S WORLD ]O/]5 , @runnersworlduk

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 Once I'd got back into that, I
joined Ilkeston Running
CIub in 2006. I loved the club gu ws
runs and the social side, too.
I even met myhusband, John,
a fellow runner, there. He
helped me train for myfirst
.. i:iif half marathon and soon I
.,lr:&
..4F' dipped under two hours.
My first daughter, Amy,
was born by caesarean section
and I could hardlywait to
return to running which I did
12 weeks later. But that first
runwas so slowandhard.
Then I found I couldn't run
regglarly because my life
was now so hectic. I tried
other activities, such as
swimming aquaaerobics
and Zumba but none of
them gave me the same
buzzps runningdid.
Afterwe had Grace it
seemed even less likelythat
I would get out running. Craig Coates
But when she was 18 months
o14 John and I decided we
were both determined to
getbackto it, sowe came
upwith aplan. Iwould run
on Saturdays while he did
Sundays. We bothwent
backto the Ilkeston club
runs on Thursdays while
the grandparents looked Andrew McFarlane
after the girls.
I squeezed lOK run into

'/lwdt#
a
my lunch hour at work on
Tuesdays, too. It was a real
juggling ac! but it worked.
Mytrainingwas much more
focused because I had less

wtre,eve,ru time, so I had to make every

session count. And that meant
my times were much better
thanbefore I had mygirls.

s*tpi*t*uil&t'
Kerry Queenan, 36, from llkeston, Derbyshire,
I knocked almost 15 minutes
oflmyhalf-marathon PB,
as well as
10Ks and sKs. I
running faster
think I',m
much stronger, too. After
Paul Addicott

is mother to Amy, six, and Grace, three. Time undergoing an emergency

constraints have brought focus to her training
G torun.Itstarted
r m offatschool
ffiffi andwhenl
ffiEP- was in my 20s
I ran on treadmills in the g.,rn,
but nothing challenged me
as much as running outside.
caesarean as well as giving
birth naturally, I tell myself
running is never going to be
as hard as that. I nowwant
to tackle amarathon.
Running is definitely tougher
to fit in once you have had
children. But I'm getting as
muclr, if not more, enjoyment
out of it now than I ever did.
And I'm faster, too.' Clive Barker

064 RUNNER',S WORLD t0l15

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 m&rffi's #
#Yru NU

Nutritional know-
how fiom sports
dietitian and ultra
runner Rin Cobb,
pndconsulting.co.uk

Don't experiment
with new diets,
particularly during the
first trimester, when
your baby is most
susceptible to any
dietary imbalances.
Eat a varied diet to
keep you and your
bump well nourished.
Your body needs
iron-rich foods, sUch
as red meat, green
vegetables, tofu,
chickpeas and pulses.
Your baby draws iron
from your stores,
especially during the
third trimester, and
distance running can
increase iron needs.
Limit your caffeine
intake, as some
studies have shown
high levels lead to
lower birthweight
babies. Stay under
2OOmg per day
(around two mugs).
lf morning sickness
is making it harder to
muster the energy to
run, switch to bland
foods such as dry.
crackers and toast-

Don't try to lose

excess fat by dieting.
lnstead, get back in
shape by running.
Eat calcium-rich foods.
You need a steady
calcium supply for
strong bones. Thule Glide Sports Stroller
Drink more fluids if f400, babyandco.com
you're breastfeeding
and running- Check
bmb Pushing your baby won't be a
resistance workout with this
the colour of your wee on light model, which features a
- a useful hydration
indicator. lt should be b;ax d handlebar that is adjustable to
suit your height and running
straw-coloured. style. Easy to fold away, too.

@runnersworlduk
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; I was among
ofa race,
university
squads
the glass ofthe
,rs, while television
overhead. It was
the streets were
people deep. Some had
hours earlier to secure their
position at the front.
Pushing my way through the crowd,
I headed down a side street and came
across the athletes, stridingback
and forth in long, colourfuljackets,
awaiting their moment. Their faces
were taut, the tension palpable in
their eyes. For most ofthese young
men, many of them still teenagers, this
would be the biggest moment of their
careers. Even ifthey ever managed to
make the national team and run in the
world championships or Olympics,
it would pale in comparison with the
intensiff and importance ofthis race.
This was the Hakone ekiderL a I35-
mile relay between university teams
from the Kanto region around Tokyo:
it's Japan's biggest sporting event.
While the country may be more
famous as the birthplace of sports
such as sumo, judo and kendo, this
annual running event tops the lot
in terms of television audience and
spectator numbers. It's Japan's FACup
flnal. Run over two days duringthe
NewYear national holiday, the race
is lacedwith symbolism and history.
People who normally have no interest
in running gather with their families
around the TV for two days to eat New
Year rice cakes andwatch the runners
snaking their way from central Tokyo
to the foot of Mount Fuji and back.
To understand how the Hakone ekiden
became such a big deal, we need to go
back to the beginning. In Japanb Edo
o--- -----
@
!'rrst
--
eKrden
@
First Hakone
race is run ekiden
between Kyoto
and Tokyc
O7O RUNNER'S WORLD 1Ol5
period (1603-1868), couriers used to
relay messages from station to station
between Kyoto, the old imperial
capital, and Tokyo. In 1912 the first
ekiden relay race was held, along the
same route, with runners passing a
sash called a tasuki just as runners
pass abaton in sprint relays.
After the Second World War, as
the devastated country began to
rebuild itself, ekidens were seen as
away ofbringing people together,
forging a spirit ofunity and building
morale. Because the races were
sponsored by newsPaPers theY got
lots of media coverage, and companies
and universities began to invest in
their teams with the dual purpose
of fostering loyalty among their
employees and students, and as a
way of promoting themselves.
As the races began to be televised,
advertising opportunities grew. This
increased interest in ekiden resulted
in many teams turning professional;
today there are around 1.5OO salaried
long-distance runners in Japan. By
contrast, in the UK there are barely
2O long-distance runners able to
make a living from their sport. While
elite athletes in the rest of the world
compete for sponsorship, appearance
fees and prize money, athletes in Japan
are actually employed by a team to
run. And after their ekiden careers are
over, many are given desk jobs for life
in the company that owns the team.
Japanese athletes and coaches
originally saw ekidens - in which the
individual stages can be any length, but
are usuallybetween Skm and 25km
- as good training for the marathon,
with which Japan has a long and
deep obsession. But ekidens began to
surpass even marathons in popularity.
The corporate and university bosses
---
@--
A Korea:
@
Japan's oldest
runii:g for arnual marathon,
Japan ilins the Lake Biwa, is
Olympic marathon first run
Fi
.*
realised itwas easier to garner support
for their ekiden teams rather than
individual marathon runners, so they
put their energy, focus and money
into these teams.
But the rise ofthe races was driven
by something deeper than simply
commercial opportunism: ekiden
suited the Japanese mindset.
Obviously not everyone in a country
thinks the same way, but in Japan,
particularly in the postwar years, a
spirit of sacrifice and collectivism was
encouraged. The most popular saying,
still repeated today, was, 'The nail that
sticks out gets hammered down.'
Ekiden, which puts the success ofthe
group ahead of individual glory was a
good flt for this mindset. And running
together, for the good ofthe team,
also seemed to elevate individual
performances. Many Japanese road-
running national records have been
broken during ekiden legs. Atthe
2014 Hakone ekiden, for example, the
Ieaders reached lokm in 28:36 - a IOK
PB for most of the 1O in the group -
and a time not a single British runner
wouldbeat all year.
However, it's not individual PBs,
but the spirit of collective effort and
sacrifice thatt key in ekiden races. It's
touching to see teammates waiting o
N
for their fellow athletes at the end E
of each stage, holdingthemup o
and wrapping them in towels. The 6
I
!
finishing runners display how much
I
c
a
effort they have put in, tumbling iI
!
to the ground, bodies broken, faces 6
twisted, some openlyweeping. It often g
6
takes two people to hold them up and E
marshals are onhandto give oxygen.
Whatt noticeable in every ekiderl t,
a-
however, is that the leading teams are
less dramatic at the changeovers. At
the end ofdayone at Hakone, when
o
o
o
t
the Tokyo university runner crosses
cdo lr
I
@@
geki Tanaxa
Sh i First nariona I \
wins rne Boslon corpo-rate )
maratnon in ekider race
split-toe shoes is held I
I
t @runnersworlduk
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and encouragement to become
professional. In the UK, for all but
the very top athletes, the life ofa
distance runner is a struggle. They
have to flt training aroundjobs and
other commitments. They don't have
ready-made groups oftop athletes to
train with. As a result, many talented
British runners give up the sport, or at
least dedicate less time and energy to
it than the top Japanese runners.
Yet the more time I spent in Japan,
understanding the system and seeing
the obsession, the more myattention
turned awayfrom the question of why
are they're so good, to why are they
not better? Why can't they beat the
top Kenyans and Ethiopians?
It was a Kenyan runner Iiving in
Japan who flrst posed the question to
me. Many top teams in Japan employ
Kenyan and Ethiopian runners, and
I was talking to him after he had won
his leg at an ekiden in Ky'ushu, in the
southwest of Japan. He said he was
amazed by the fervour for running
in Japan. 'People here love running,
much more even than in Kenya,' he
said. Then he added, 'Ifthe Japanese
trained like in Keny4 all the world
records would come from Japan.'
It was quite a statement. I thought
about my own training in Japan's
amateur ranks. I'd joined a team,
Blooming, whose members did
ekidens, marathons, half marathons
and lOKs. In manyways it was
similar to a UK running club, but I
noticed a prevailing fear ofappearing
overconfident. It exists in the UK, too,
where, on the start line, people are
more likely to say how underprepared
they are than to admit to being in top
shape. But in Japan, it's more extreme.
Even wearing running shorts and a
singlet on the start line is considered
cocky. When I wore avest at one race,
a Japanese friend looked surprised
and said, 'Oh, serious runner!'
IE @@
Ten of the top Toshihiko Seko
11 maralhon wins the London
times are run and Chicago
by Japanese men marathons
O?2 RUNNERS \AIORLD 10/15
Then, when it was time to start, I
found myself standing tO metres
ahead ofeveryone because nobody
wanted to be so presumptuous as to
stand at the front. In deference to
everyone else, they all stood back from
the line. In the professional ranks, bold
statements and taking unnecessary N
risks, even ifthey end up helping your
team, are also frowned upon.
f-'
This was clearly illustrated when
I watched the Japanese woment
national IOOOOm flnal in Tokyo. The
F
field was made up of two Kenyans
and about 2o Japanese runners. The
C
Kenyans raced offfrom the gun and
within a few laps had a huge lead. Were
they that much better? The answer
was no. In the second half ofthe race,
the gap closed as the more even-paced
Japanese runners began to reel the
leaders in. The Kenyanswere almost 05
caught on the final lap, but theyheld on.
Later I met the manager of the
fourth-placed runner, who was thrilled
with her performance. When I asked
him about the Kenyans' tactics, hb
Iaughed: 'That is not the Japanese way.
The Japanese way is even pace.' I know
from experience that starting too fast
brings the risk of crashing and
burning, but his words reminded me
of something marathon coach Renato
Canova once said to me: 'To win a big
race, you need to be a little wild, not an
accountant.' He meant take risks,
forget the watch occasionally. The Kenyan runner I spoke to
didn't talk about mindset; instead he
THE TRA]N DRAIN complained that the Japanese train
In the fewekidens I ran, I noticed too hard. We Brits tend to share the
an interesting dynamic. While being beliefthat success comes from hard
part of a team can push you to greater work, but one ofthe most overlooked
efforts, it also teaches you caution. facets ofrunning is rest. The Kenyans
You don't want to ruin everyone elset are champions at resting. When I
effort by racing too hard and blowing asked top British runners who were
t
up. Better to do well than to risk training in Kenyawhat the biggest
disaster attempting to do brilliantly. difference in the two training regimes
One former star runner told me that was, they replied unanimously and
the beliefin controlled running is so without hesitation:'Rest-'
1
prevalent in Japan that he once got in In Japan, they take hard work to *'
trouble with his coach for blasting off
too fast at the beginning of an ekiden
leg, even though he won.
When you look at races such as
extremes. And not just in running.
According to a recent studyby the US
National Sleep Foundation, Japanese
workers get less sleep than workers
6
E
!
iI
G
those Half Marathon Championships, anywhere else in the world. Shige 6 :-
6
where so many finished in under 1:06, Yamauchi - who coached Britain's !
you begin to wonderwhythe winner second-fastest female marathon I
onlyran 1:O2:11. While thatt fasl it runner, MaraYamauchi - believes the o
wouldn't scare the top Kenyans. Is this extreme Japanese work ethic causes
pervading sense ofcaution holding problems in running as itt important
track the very top Japanese runners? to train intelligently and not always :
Or is something else? harder. 'In Japan, there is often a clash
@ @ @
Hiromi Taniguchi Taniguchi wins Naoko Takahashi Mizuki Noguchi
wins the London the marathon wins the women's wins the women's
Marathon. Seko .in the Tokyo Sydney Oiympic Athens Olympic
wins Boston WorLd Champs marathon marathon
t @(unnersvio(\duk
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loil

HARP
TO TRAIN HARD
TRY POOL RUNNING
lf you have an ambitious
goal, you might want to
do extra miles. But you
could risk injury if you
tackle too much. Jason
Fitzgerald, head coach at
Strengthrunning.com and
a 2:39 marathoner, says
pool running is a great
option. 'lt's the exercise
that mimics road running
the best; you're working
the same muscles, without
the impact.' Studies
show that as long as
you keep your heart rate
up, pool running is an
effective substitute for
dry-land running.
076 RUNNER',S WORLD 10/1s
F*$r,"'
- '''
!18:
-"d Sl'"'- -
HOW Wear a pool belt to
help keep you afloat. Run
as you would on the road,
keeping good posture
while pumping your arms
and keeping a high
cadence. (Slow strides
could cause you to over-
extend your legs, which
may irritate your
hamstrings.) Do it once a
week for 45 minutes to
an hour, You can pool run
at a steady pace, or try
short sprints (go fast for
l5-30 seconds, recover,
repeat) and long sprints
(moderate effort for 5-10
minutes, recover, repeat),
 420 ClUOM S.dlNNnU Erlor
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I'
I

TIME TO BREA,K
How switching some of your quality workouts to trails and sand will build your

SAND
Percy Cerutty, coach of
Australia's 1960 Olympic
lSOOmwinnerHerb
Elliott, favoured sand-
dune workouts for
building speed, strength
and endurance. At
Cerutty's seaside base,
Elliottwould sprintup
duneas manyas 50 times
in a row. The result: he
retired never having lost a
mile or 1500m race. Many
runners have used dund
workouts since then,
including Steve Ovett (who
compared with just six per
cent for those doing the'
same workouts on grass.
Loose sand's other perk is
its low impact forces, which
result in less muscle damage.
And physiology aside, the
best reason to hit the dunes
is that it will give you a
mental-toughness workout.
THE WORKOUTS
r Cerutty used three key
dune circuits for workouts.
The short.circuit was a
steep climb of just 25m,
but with a 60-degree incline.
To replic6te this, try 10 reps
of a hill that takes about
a 15 seconds to climb; walk or
jog down for recovery, taking
enough time that you're ready
to sprint hard again on the
next rep. Cerutty's mid-length
circuit was about 400m,
finishing at the top of a steep
hill. For this kind'of workout, ,
reps and take three minutes'
recovery. lf you have regular
access to dunes, include a hill
workout'once a week during
base training. If you have to
travel to get to dunes, make
the effort worth your while;
pick'a medium-length ihcline
that takes 45"-90 seconds to
climb, to strike a balance
between strgngth and
endu.rance. See how many
reps you can do (then take
a feui days to recover).
CAVEATS
' lt's hard to maintain good
form when your feet keep
sliding backwards. For a
::
more powerful stride. push
hard off your back foot (even
though it s slipping) rather
than reaching forward with'
may put extra strain on your:
Achilles tendon, so avoid
sand workouts if you have a
history of Achilles problems
and stop if you feel calf
pain. The other big issueto
consider is whether to wear
shoes, and there s no right
answer. lf you leave them on,
wear tall socks to keep sand
out. lf you take them off, your
foot and ankle muscles wilL'
work extra hard, so keep.the-.'-
first few workouts short'.

ran at Merthyr Mawr. oi start with six reps, and

the coast of Wales) and take at least two minutes'
American 5K record recovery. Finaily, the longes! 1'

holder Moily Huddle, cilcuit was a rolling loop of .

who tested herself on the just over a mile up €nd down
shores of Lake Michigan, the dunes. Start with three
irlthe northernUS.
:

I
THE BENEFITS
i'
Learning to
Running on loose, dry
sand takes 20-60 per gent
more energy than running
run fast on
on grass. Plus, soft sand'
'absorbs sorne of the energy
terrain has bdne f itr
from your foot strike instead
of pushing ygu forward, and
forces you to activatq more
that will :translat
muscles in your lbwer leg to
stay upright. The resuit is
levels of lactate - q' marker'
of anaerobic fatigue - that .
.: H
, *-t:
spike two, or three times. .
higher than on firm surfaces..
One s".tudy found athletesl -
improved.!Oz mbx by 10 per
cent after.eight weeks of.
sand worJ<outs twice a week,

O78 RUNNER'S WORLD 1Ol15 ,

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ti,*
EAT,
RUN, 0l\
There are thousands of bacteria
strains in your intestines. (See
The gut, the bad and the ugly,
l

SLIM
p50.) A 2013 study review
found certain strains influence
obesity - some affect the
amount of energy extracted
from food. One strain,
bifidobacteria, aids in weight
loss and lessens symptoms
New weight-loss research says related to obesity, such as a
you should stop dieting - and rise in inflammatory markers.
Cultured milk products, such as
start eating and running more kefir, yoghurt and cheese, are
rich in bifidobacteria.
runner who's struggled to lose
f yor:ire a
weight, blame your genes - prehistoric
Aim for one serving of
genes, that is. Thousands ofyears ago - even
cultured dairy (and other
as recently as several decades ago - humans probiotic foods, such as miso
spent much oftheir days doing hard" physical work
and tempeh) every day.
that burned lots ofenergy. Our ancestors fuelled
all that labour with a diet rich in whole foods
loaded with flbre, ph1'tonutrients and live bacteria
(not processed foods). When food became scarce,
their bodies kicked into survival mode by slowing
their metabolism, storing more calories as bodyfat
and becoming more efficient at metabolic and
physical activities. Unfortunately for modern
humans, who generally do far less physical labour,
the same happens today: when we cut large
amounts of calories from our diet (which is how
many runners approach weight loss), our bodies r
react bybecoming more efficient - potentially
burning fewer calories. In short, our physiology is
designed to hold on to pounds - not lose them.
02\
Whole, natural foods, such as
vegetables, fruits, beans and
$c wftat'* * r$rr*er whc yr*fits ts $lim dswfi whole grains are high in fibre.
to do? l'4ore incruding a They take up volume in your
?nd :o-r! :tuciies,
review published in 2013 in US Erdocrinology, stomach and help you feel full
shois that the key tc tosing weight is for longer, Soluble fibre (beans,
keeping your calorie burn high through oats, fruit) slows the stomach-
pienty af daify exercise and physical activity, emptying process and a
E
*r:d e*ting fiuality calories to fuel that stabilises blood sugar, keeping 6

activrty. Whore mrnimally processed foods =

supBty the eftergy ycu need while helping
hunger at bay. High-fibre foods
also contain prebiotics - the
::
to reg*late appetite and reduce huftger special starches that serve as o
g
levels. vrhich will spur weight foss. Obesity food for the healthy bacteria, o
o
researcher$ catl this maintaini*g a'high in your Gl tract. o
I
I
energy f[ux'. That ffieans that runn*rs o
shourd arm lo burn a lot of calories while o
Eat at least three servings of I
also eaiing a lct cf heatthy foods. lJere's o
vegetables and three pieces of
hcw y*u can amp up your 'energy flux' .!
fruit daily, and add fibre-rich J
and kick your weignt loss into nigh gear.
sweet potatoes, beans and E
o
whole grains to your diet.
=

O8O RUNNER'S WORLD 1Ol15 * @runnersworlduk

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i
t's no surprise that lower leg pain

SIDESTEP
is a common complaint among the
runners I treat, given the key
role these muscles, tendons
and bones play in running. The calf
and Achilles tendon work together to

LEG I%IN
generate the force that pushes you off
the ground with each step, while the
shin bone helps to absorb and dissipate
i
the impact of everyfootfall. When these
l
areas are weak, tight or overworked,
they become 'r,rrlnerable to injury.
How to treat and prevent the most common Here's what to watch for and howyou
il lower leg injuries, b'y sport"s doctor Jordan Metzl can keep your legs in top shape.
ll

il

lr

I
II

il

CALF STRAIN
I
What's going on?
This occurs when tight or
weak gastrocnemius or
soleus muscles aren't
ready for the explosive
effort required to push
your body off the ground.
-
TREAT IT
F Don't run. TREAT IT
ts lce the area for 15 minutes ls Reduce mileage
five times a day. and cross-train.
F, Wear a compression F Apply ice for i5 minutes
sleeve for the first five times a day.
48 hours post-injury. h Consider arch supports.
ts Elevate your lower leg h lf rest doesn't work, stop
above your hip during running and see a doctor to
the first 48 hours. rule out a stress fracture
H+Anti-inflammatory (see #4).
medicine could help.
F lf symptoms don t improve, PREVENT IT
go to your_doctor. SHIN SPLINTS E*"lncrease mileage gradually,
What's going on? &- Work on your glutes and
PREVENT IT Different types of shin pain core to reduce the load
h Foam-roll and stretch all fall under this catch-all on your shins.
your calves dailv. term, Most shin sPlints occur F Shorten your stride.
h Strength-train (see pB5). when there is more stress on h Get enough calcium
the tibia than it can handle. and vitamin D.
I
:
-
082 RUNNER'S WORLD 1Ol15 t @runnersworlduk
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RW Shoe finder
The Shoe Finder helps you pinpoint suitable models based on your running history and other shoes you like'
For more details on fit and performance, see our reviews on the following pages.

Do you know the type of shoe SHOE AWARD

CATEGORIES
that works well for your size,
stride and preferred ride?
Editor'schoice Best update
Proceed directly to the grid below. Put yourself into a runner group shoe,
The best The best new
price
regardless of version of an
Shoes are arranged in terms of using the Runner Group table on or category existing model
cushioning, weight, sole height, the right. When you've arrived at
flexibility and stability features as a colour-coded group on the
measured in the RW Shoe Lab. You'll find
lighter, less-supportive shoes in the bottom
bottom of the table, locate it on the grid
below. Shoes in that encircled group tend G!@ GIND
left and highly cushioned, more stable shoes to work well for runners like vou" Start
in the top right. Shoes in the middle provide with shoes well within your group, but Best debut Best buy
The best The best vaLue
a balance of performance and protection feel free to consider models along the new shoe option for ihose
features and can work well for many runners border or in a neighbouring grouP. tested on a budget

O92 RUNNER's WORLD 1ON5 t @runnersworlduk

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Nike Free FlYknit 4.O Saucony Kinvara 6 On Running Cloudcruiser

€105 8125
el10
Since the Kinvara was introduced This is the latest offering in On
RW Editor AndY Dixon was one of
it's been Saucony's bestselling shoe, Running's range of unusual-looking
the testers for this shoe and his
and with good reason: the mix of shoes - the unique outsole Pods
summary reflects the views of
fantastic responsiveness, quick are designed to squish down on
others: 'A lightweight, striPPed-
heel-to-toe transition, suPerb impact, lock together and then
down, flexible shoe that really just
cushioning, low weight and lateral spring apart to helP Push Your foot
offers a line of cushioning between
stability have made it a firm favourite back off the f loor as You move
your foot and the floor. lt doesn't
for runners of almost all shapes and forward. The comPanY has Paid even
intrude, correct or get in the way.'
sizes. Unless you're a heavY runner more attention to this feature on the
The whole Free range of shoes has
who needs a lot of overPronation Cruiser, as the shoe is designed
had an upgrade: the Previous waffle
conirol, the chances are this shoe as a long-distance training model.
design on the outsole has been
will do the business, whether You're The level of cushioning is good
switched for a hexagonal groove
pattern that allows Your foot to transitioning to a more striPPed- and the firmness of the ride depends
down style, speed training or looking on your weight - the lighter You
move even more freely, while the
for reliability at a low weight. The are, the more the Pods will spring
Flyknit upper has been revamPed.
only reason this wasn't in contention back and the softer the feel. One
It's now formed of two Pieces as
for an award is that we felt Saucony feature our testers PariicularlY
opposed to the single-Piece 'sock'
hadn't changed enough to justifY noticed was the laces - they pull the
of the previous version - it's less
consideration (a slightlY wider whole of the shoe's midfoot - rather
compressive but still hugs the foot
mesh and a couple of rePositioned than just the top section - closer
securely for a personalised f it. This is
overlays were the only tweaks), but around your foot, giving a snug fit
a fantastic option for speed training
it remains a fantastic shoe. without creating pressure points.
and short races uP to 10K.
The Perfect comPanion Personalised shock
A shoe that feels like
for half-marathon ElorY absorption for everYone
a super-speedy second skin

Heel Cushioning Hest cushioniflg

He*l cuthioning
i:::i:i
.,,,",iiiiiiii i
i! son Firm'
!:.iili
. : : I iSott
tslrm ,
: iii;:ii
Forefoot cushigning
Forefoot cushionins Forefoot Cushioning
.:it:ii 1

Firmi : : : i 1 | i i rsoft hlrm'

ii sott l

FlexibiliW Flexibittty
Flexibility
::i :i:
]iiii
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iHore ,.:::;| it'lore l
t

weight 222s (M), 183s (w) welsht 3o7q. (M), 25Oq (wi
?reisht 216s (M),17?q {W)
Height 27.9mm (lieel), 22.8mm (forefoot) Haliht 36.4mm {h*sl), 24.7mm (forefoot}
Hetght 26.5mm (hesl), lgmm (forefoat)

, @runnersworlduk
O94 RUNNER'S WORLD 1O/15
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Brooks Ghost 8 erro
One of the reasons this shoe won our top gong is that, apart from the superb technical
capabilities, several testers noted how much they simply'enjoyed the shoe'. All the
component parts - the superb cushioning,
flexible upper, snug fit, good weight and
It€el Euqhitnlne breathability - came together to provide a
shoe that's just fun to run in. One of the
biggest innovations would be quite easy to
miss if you weren't looking for it: the upper
has been re-engineered to be thicker and
more supportive in some areas and less
constrictive in others, limiting rubbing hot
spots. Runners heavy and light praised ihe
responsiveness and feel, and despite the
l2mm heel drop and the extension of the
crash pad along the length of the shoe, the
Ghost was fast and flexible enough to be
used as a multipurpose shoe.
.':, -. ' - ' Stabled, cushioned, comfy
TSsterts.ta*o 'The Braoks 6hosf 8s could
Hame Mel Whittaker ' literally be popped on and off you
AEe 41He{gm5ft 4in' , went - there was no breaking-
in period and no blisters. The
lffealdy mileag€?O cushianing was fantastic; a
Ocaupauon Aceount, little on the firm side but with
mnnager no jarring on your knees.'
095 RUNNER'S WORLD 1Ol'I5
Mizuno Wave Sayonara 3
€100
Opinions on this one depended on
whether the tester was a lighter or
heavier runner. Although it has
been designed as a mass-appeal
shoe that's speedy but stable, our
feedback showed that smaller, lighter
runners found it just a little too
boxy and wide in the forefoot for
their liking, while heavier runners
loved the mix of low weight,
responsiveness and cushioning,
which they didn't think was possible
for people of their build. Updates
to the latest version include blown
rubber in the outsole for a softer
ride (although two testers noticed
some degeneration after 100 miles),
the mesh has been widened for
greater ventilation and some
overlays have been removed to
cut down on weight.
' -.. :. : Lightweight
cushioning, a great race-day
option for heavier runners
Heel cushionins ,
:riiiii
!!tt!!-:
i
tlii:!!
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ii Soft
Forefoot cushloning
i 50tt
Flexibility
iii:iii :i
L€ss; : I i | : I it: iMore
i::iiii
Weight 2589 (M),2O7s {W)
32mrn (heel), 23rnm (forefoot)
Heigif
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Brooks Glycerin 13
8129.99
It can be tricky to keep evolving a
shoe that your customers already
love, which is why Brooks deserves
praise for making some sensible
tweaks to the Glycerin without
throwing the baby out with the
bath water. This premium neutral
shoe still offers the uber-soft,
superbly cushioned but responsive
ride that its fans have come to
expect, but there's now a retouched
upper, which moves better with
your foot, keeping it in place without
restricting movement, while the
longitudinal grooves in the midsole
have been deepened to improve
flexibility, help reduce shock
and quicken the heel-to-toe
transition so your foot spends less
time on the ground. ln fact, the
Glycerin came out as the most
flexible shoe tested for this guide by
the RunnerS World lab in Oregon.
i.t:;;,",:::,:,:: itirt Plush and pillowy
i Sott
:
Forefost cEEhloning
i soft
Ftexibility
iMore
weisht 3l3s (M),253s (W)
Height 35mm (heel). 25mm (forefoot)
098 RUNNER'S WORLD 1OT5
Welcome to
the club
nine to 77
Saucony Ride 8 h
8110
'The fit and comfort were first class
and the first time I went out in them
it was like running with two old
friends.' So said tester Steve Davis,
and he wasn't the only one who felt
this way. The Ride is Saucony's
offering for runners who want a
secure high-mileage training option
that's still got a bit of a kick to it.
Judging by the enthusiasm from
almost everyone who wore it, version
eight has achieved what it set out to.
The cushioning was plush but not Macclesfield Half
too squishy - shock attenuation in lilarathon
the heel was good, as was forefoot
flexibility. The ride through the
midfoot is a little stifl which would
better suit heavier runners or
steady-state training runs, where a
quick transition isn't key. Overall, an
excellent shoe that only narrowly
missed out on an award.
Y)*rt,,ltri r:,1r Pure luxury for
high-arched runners
Couch to 5K
Heel cushioning
Forefoot cushionins
weisht 274s (M), 233E (W)
HBight 33mm (heel), 25mm (forefoot)
.* @runnersworlduk
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 Saucony Redeemer ISO
8129.99
It came as no surprise that this was
the heaviest and least flexible shoe
tested in the RW lab (the women's
version was the only one to weigh
in at over 3009) - it's a monster,
with your heel sitting a whopping
four centimetres off the ground,
a large medial post providing
excellent support for severe
overpronators and a very chunky

Under Armour Speedform Fortis eroo

midsole foam that came out as
the most cushioned on test. The
lf forefoot flexibility is what you're after, then look no further. The RW lab scored the Redeemer is so built up that it
Fortis highly in this area, thanks to its deep outsole grooves. As a consequence, our goes beyond the traditional motion
testers loved tackling hills in this shoe. The control of say, a Brooks Beast and
lab also found it one of the lightest and would sit instead in a maximal-shoe
most cushioned shoes on test, especially in category, were we to have one. lt's
tt!:ittil
.:11::ii,i the heel, where the midsole foam proved a niche offering, best suited only
tslm! !!i!:!:! i Soft extremely bouncy and durable - a couple of to those who really need the heft
:;;iii;;i
Fol{lfoql rughionlng
ultra-running testers found no deterioration and guidance it offers, but those
l I
in the cushioning after more than 100 miles. who do fall into that group
Fltm.
:
i soft The only two small criticisms are that several absolutely loved running in it.
i
testers needed to wear longer socks to Firm, strong and
i counteract rubbing from the high-cut collar, super-supportive
Legs i il4ore and the one-piece knitted mesh upper, while
j
breathable and stretchy, was no match for
Wai$ht ?46s (M),2O3s (W) rain or puddles, so keep these for dry runs.
Helght 31mm (heel), 20mm (forefoot) Long-lasting comfort for Heelc$shioning
distances of lOK and upwards
Firm i
i : : :son

Tester head T h es e, U nd e r Armour s*oes are tslm,

Name Julie Smith extremely comfortable, with a
Flexibility
Age 49 Hsight 5ft 6in lovely wide fi?across fi* faes, l

V$eigrht gst 2lb ple-nty of cushioning tor the:' Lers :

iMore
tiJeekly mileage 20 waight and a secure heel fit.
O€cupation PA at a Tbey were so ligtt f rf almosf &lt w6t9ht 359q (M), 3O3g (W)
primary school Hsiglrt 4omm (heel), 32mm (forefoot)

IO2 RUNNER'S WORLD 1OlI5 * @runnersworlduk

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RWShoe Guide
Brooks Aduro 3
889.99
Based on the basic shoe outline of
the Brooks Ghost, this is an entry-
level, almost budqet-option shoe
that has been created especially
for the European market. Aimed at
neutral runners, it does the basics
weli, offering few bells and whistles.
It was one of the more cushioned
shoes tested in the RW Shoe Lab
and, in fact, some testers thought
this came at the expense of ground
feel. ln the same way, the llmm
heel-to-toe drop felt almost old
school in the current climate of
responsive, low-to-the-ground
models. lt's worth stressing that
these aren't bad things, merely
a matter of taste. The fit through
the midfoot was variable, but the
wide toebox and Brooks's addition
of DNA cushioning in the heel were
extremely popular with testers.
, A capable workhorse
at a reasonable price
Ftrm,
Fl€xibiltty
:i:
Less :
ltt
::!
weisht 297s (M), 252s (w)
Helght 35mm (heel),24mm (forefoot)
IO4 RUNNER'S WORLD IOA5
.,1{ow
$/e receive 12-t5 pairs of each
shoe and send them to runners,
who use them for at least a month
and give feedback The shoes also
undergo tests at the R\it, Shoe Lab
in Oregon, U5. We distil the data
into the review end work out
which shoes merit an award.
Mizuno Wave Enigma 5
€130
This is a triumphant update for a top-
of-the-range neutral shoe. Mizuno
has significantly overhauled this
model and it's all for the better: the
wave plate in the heel (a plastic
insert that helps to dissipate shock)
has been joined by a U-shaped
version in the forefoot, underneath
which Mizuno has added it softest
forefoot foam. The result is a level of
bounce and cushioning that rated
among the highest ever tested in our
lab. Elsewhere, the toebox has been
widened, the outsole on the forefoot
is flared for greater stability, and the
upper has been revamped so that
not only does it give a snugger
midfoot wrap but it flexes and bends
with your foot. Meanwhile the
sockliner is plusher, as is the foam
around the ankle collar, which
has been increased by 2mm.
K-l
Our testers ioved it all.
Heel-striking heaven
\,ffi:21
1
i Soft
i
Forefoot Cushioring
soft tr:-1l
l 50ft
Flexibilltv
iMore Less l lirii:i il'lore
:
lrY.ight 312s {M), 256s (W)
HBight 38.zmm (heel), 25.7mm {far€toot)
t @runnersworlduk
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or me, Basingstoke has always

evoked an image of the kind
of new-build, red-brick
purgatory where M4-corridor
\.;
commuters and multinational
companies take advantage of non-London
properLy prices while enjoying proximity
to the city. To the Iocals ifs known, with
no apparent sense ofdisdain, as Doughnut
City, owingto its inordinate number of out in force, having decorated their
roundabouts. In short, it seemed the kind houses with bunting for the occasion.
ofplace where The Office cotld have been Fathers carried children on their
THE RUNDOWN
set ifonly Slough hadn't got there first. shoulders and whooped, grandparents
How deeplywrong I was about it. And sat in chairs and clapped, while many Basingstoke
how grateful I was that the race organisers others banged saucepans, blew into
persevered for more than two years to get vulrrzelas and put out their hands for
Half Marathon
RW out to cover the event, insisting that if high flves as we went past. The pubs Hampshire (2O14 stats)
onlywe came and sawfor ourselves we'd had opened early, toq which added
First man Jonah
Chesum 1:06:13
be impressed bywhat was on offer. considerably to the roistering roadside
First woman Gladys
Don't get me wrong: Basingstoke town vibe. On the sections where the road Kwambai 1:17:27
centre itself is nothing to write home Last finisher 3:32:09
about. It's a bit of a commercial Mecca, Startersfinish ers 1,447
home to the UK headquarters ofSony,
BNP Paribas, Motorol4 GAME, TheA,\
The pubs opened and1,443 (99.9%)

ST Ericsson and Sun Life Financial,

among others. But race-wise, while the early, which added
expectation was that we'd be trotting
down a series ofclosed high streets,
hoping our GPS watches wouldn't conk
to the roadside vibe o
!o
I
1
3
out under the building cover, the reality
.9
was that the race team had pulled offa narrowed and you were close enouglr to be z
masterstroke by starting in the town but slapped on the bach it felt a little like what a
immediately taking proceedings into Tour de France cyclists must experience a
nearby rural villages, where the glorious when making theirwaythrough the a
a
surrounding countryside would have had crowds up a narrow mountain pass.
Finishing Stats
Constable reaching for his easel. Between the villages there were equally
O 1{:30 hours: 3.9% U
The route, a rough flgure of eight to enjoyable periods of calm, where all you tD1:30-2 hours: 51.9% 2
the south ofBasingstoke, took runners had to do to take in the rustic beauty ,,:; 2-2:30 hours: 33.4%o
througft a succession ofquaint villages - was Iift your head and look Ieft or right:

t_
O 2:30-3 hours: 9.6%
Cliddesden, Ellisfi eld Farleigh Wallop thatched cottages, vast flelds stacked with O 3-3:3O hours: '1.1%
and Broadmere - where the locals were hay bales, rolling hills and roadside verges ., 3'.3O-4 hours: 0..1%

ro8 RUNNER',S WORLD 10/15

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BOURNEMOUTH MARATHON

UPI
Park st'

;'T
,*
,ru

a
Bournemouth Pier
a"

LilLprt

Poole Bay
"-"

{
-$"

Race director Martin Yelling MILE 18 Behind Bournemouth lnternational

THE RUNDOWN

b
guides you on this marathon Centre you climb West Slope. Live music will
along the Dorset coast. keep you going before this section levels out.

The race hub is
at King's Park, close to the
stadium of Premier League
new boys AFC Bournemouth
(A). Staged on closed roads, you can enjoy
a fast and flat section through leafy suburbs.
MILE 5 Runners skirt Hengistbury Head, the
sandstone headland. Archaeological digs have
revealed it's been inhabited since the Stone
Age. These days it's also a nature reserve.
MILE lO An-out-and-back along the
cliffs offers panoramic views, including the Isle
of Wight to the east. As you pass through
Boscombe, you will see the Overstrand area -
once a neglected beach-chalet complex. ln
recent years it has been revamped by designer
MILE 23 As you head west again, you look out
Bournemouth
towards the exclusive peninsula of Sandbanks. Marathon
You also reach Poole harbour, said to be the Dorset (2O14 stats)
largest natural harbour in Europe. First man Andrew
Lesuuda 2:21:44
FINISH After three miles along the prom you First woman Kateryna
Stetsenko 2:3O:58
finish by Bournemouth Pier's Lower Gardens.
No. of finishers 1,968
IDNF figures unavailable]
INSIDE STORY
Martin Yelling says: 'lt will be the third marathon
festival this October. My wife, Liz [a former GB
elite marathon runnerl, and I live here and have
run parts of this course hundreds of times in
training. We've mirrored the Edinburgh
Marathon Festival weekend in many respects
by holding other events too, including kids'
races, a 10K and a 5K evening race on the
Saturday. On the Sunday there's a half as well c

Wayne Hemingway and the beach hut-style as the 26.2. Liz and I enjoyed the fact that in
cabins have been rebranded as beach pods. many European marathons we raced, there Finashing stats
were plenty of points where you see other O 2:2O-3:OO:2%
MILE l2 Your first climb comes at Boscombe runners, so we've got lots. And we think it's O 3:OO-3:3O: 1O%
Chine Gardens, which date back to the 1BB0s. unique in a UK marathon that you run the t* 3:30-4:OO:25%
It's 200m of ascent, with a kick near the top. length of two piers in the race .' O 4:OO-4:3O:26%
O 4:3O-5:OO:2Oo/o
MILE 14 After a downhill section you will pass O Run it The 2O/5 race is on October 4. Visit
S 5:OO-7:OO: 17%

the Russell-Cotes Museum. lt was built in 1901 ru n n erswo rl d.co. u k/bou rne mouth ma ra t hon
as a present from Merton Russell-Cotes to his
wife; the couple donated the house and an art
collection to the town in 1907

MILE 16 A unique feature of this race is that :

you run up and down the wooden decking I

of Boscombe Pier before doing the same

o 1234s678 9 ro 11 12 13 t4 t5 t6 t7 18 19 20 21 22 2324 2s 26
along the length of Bournemouth Pier (B),
DISTANCE (MILES)
a mile further along the prom.

110 RUNNER'S WORLD iol15 !} @runnersworlduk

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 ffi
6 o* rouR VALENCIA MARATHON

CITYSLICKtrR
RW editor Andy Dixon finds
.t

+
.L
.t
J GET THERE
Easyjet has direct flights
from London Gatwick,
tr
m while Ryanair flies direct from
that Valencia is just about the
'

t- Bristol, Birmingham, London

perfect place for a marathon o Stansted and Manchester.
..{
,uo :F,,
STAY
AC Hotel Valencia
H
I Fi
{ (Marriott.com) is a I

n';rf&t.
G-*=E\--
; F z stylish four-star hotel within 10
minutes' walk of the startfinish
area. Rooms from €65 per night

SIGHTSEE
ln the old city, check t=
out Valencia Cathedral
and the Basilica of the Virgin,
while the cavernous Central
Market is a food-lover's dream.

A FUEL
: Carb-load with
aulnenUc vatencran
-
paella (which features chicken,
rabbit and snails) at La Lola
(lalolarestaurante.com). Celebrate
with an 'agua de Valencia' - a
moreish cocktail of cava, OJ,
vodka and gin - at Caf6 de las
Horas (cafedelashoras.com).

alencia calls itself the'city of
running', and having run its
marathon last year, itt hard to
disagree. It's got the kind of
Mediterraaean climate that makes Brits
sickwith ewy; paell4 arguably the tastiest
ofall carb-based dishes, was invented
here; ifs got an abundance ofrunning
routes in gardenq parks and along its
beaches; arrd it's flat.
If that's not enough to make you sign up,
there's plenty more. The start and finish of
the race, and the expq are all in the City of
Arts and Sciences - a modern (if wildly
expensive) architectural wonder, with
buildings designed by Valencian Santiago
Calatrava. The marathon's flnishing
straight on aplatformbuilt across awide
ornamental pool, is a particular highlight.
And if youte not up for a marathon, there's
RUNDOWN
Valencia Marathon
lOK that starts and finishes in the same
a ao
area but follows a different route.
Race-day conditions were perfect - a
beautiful cloudless day, bul at 15C, not too
hot. The route was congested for the first
few miles, but apart from that the marathon
is PB-friendly, with only a slight incline of
25 metres from miles 14 to 21.
In trut[ the flrst half, through the city's
northern outskirts, is fairly unremarkable,
thoughfootball fans will enjoy running
past Mestalla Stadium, home of Valencia
FC, at mile 11. But the roads are wide, so
ifs easy to get into a rhythm.
Things get more interesting after mile 16,
when the route crosses the Jardines del
Turia (see The Lowdown,right) and heads
into the shaded, atmospheric streets ofthe
old city, through the town hall square and
pastthe Torres de Quart, the remains of
Finishing stats
WARM UP
In the Jardines del Turia
- the 9km green belt
-?t snaking through the
centre of the city on the former
bed of the River Turia, which was
redirected after a flood in 1957.
the old citywalls. The nextfewmiles touch
Valencia's western edge before heading
back into the old city to pass the elegant
main railwaystation andbullring. The last
mile hugs the southbank of the Jardines
del Turi4 before that memorable finish.
Crowd support is loud and impressive
throughout. Cries of 'animo!' and'venga!'
abound - ifs a thoughtful touch from
the orgalisers to print runners'flrst
names on bibs so supporters can offer
bespoke encouragement.
A Brooks technical T-shirt, a goodie
bagwith pastries, oranges and - most
usefirlly for me - Epsom salts for a
o
6
recoverybath meanthis is arace thafs got o
E
it all, whether you're after a PB or just a
great citybreakwith a marathon attached.
6

Spain (2O14 stats)

O 2-3hrs 5% 6

First man Jacob Kibet Kendagor 2:OB:39 O 3-4hrs 52o/o !

o
First woman Beata Nandjala Naigambo 2:30:54 & 4-5hrs 38% Run it The next Valencra
o
Last finisher 6:38:40 No. of finishers 11,348 a shrs+ 5% Marathon is on November Visit 15. o

va lenciaciudaddelru n n ing.com I

,I.I4
RUNNER'S WORTD ]O/]5 !) @runnersworlduk
 m
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.TRAll..RURAt

rated
TISSII{GTON TRAILHATF MARATHOI{

Your top :,- 4.

VEI{UE The Tissinqton Trail, Parsley Hay, Ashbourne,
loam CoNTACT Martin Burke;01797 230 009; martin@
nice-w0rk.org.uk; www.nice-work.org.!k C0ST !23l!25

October's best races 96%

c/028/9 E/D YES. r3o

as voted for by you* .TRAI t .URBAN .RU RAL

9s%
.RoAD
MIIilFITIFII
.TRAIL.RURAL
SAAB SATOMOII RIVII{GTON TRAIT
THE PETTS WOOD IOK YORI(SHIRE MARAIHOI{ HATF MARATHON
Iuhen 0ctober ll When October 11 'TD l0am C0NTACT Mike
VENUE Rivington, H0rwich,
Where Greater London Where Yorkshire Gratton; 01252 373 797; mike@209events.com;
I Last yeais entrants to A modest hill in the final
wwwzogevents.com CoST f20 E/D YES. rt5
this speedy trot around
:'1 mile is the only real test

98%
f'I$r'1.11
b southeast London found (distance aside, of course) QUEEN EIIZABETH OLYMPIC PAR( IO(M
an event with a community in this otherwise flat course. VEiltiE 0ueen Elizabeth 0lympic Park, London,9:30am
.ROAD .UNBAN .RURAI. feel, a brilliant band and CoNTACT Craig Thornton;07740 554190; info@
The support is also excellent,
theraceorganisercom; atnd.it/29027 2 CoSI - E/D N0
GHESTER MARATIIOil succulent samosas at the whlch makes a perfect event
When 0ctober 4 finish. A steal at [15. p124 for marathon newbies. pI24 ':,,r',,.FLAT
Where Cheshire SEtF TRANSCEI{DEI{CE IOI(
Almost 5.000 runners took 'tD
VENUE Rosery Car Park, Battersea Park, London, Bam
CoNTACT Shan kara S m ith | 0201 22? 1314 ldayl: 011 34
to the streets of Chester
298 024 races@runaf dbecome.com; uk.srichinmoyraces.
last year to enjoy a flat orgtaces/london CoST !8/I0 C/D 2619 E/D YES, +!1
route that takes in the
city's landmarks and the mfiE.ITI'llrl:lITtm
5= .TRAlL.RURAt
countryside, and f inishes
ACTIVE NORTHUMBERTAND KIETDER lOK (+)
at the racecourse. p123

93%
.TRAlt.RURAI
VEI{UE Leaplish Waterside Park, |(ielder.loam CoilTACT
Event Secretary; 01434 689 040; josie@eventsofthen0rth
.com; wwIkieldermaraihon.c0m CoST f2]/123 E/D N0

2 F{TITfiI
Iw0S0ME
GRUESoIiIE
.TRAIL .RURAL

97%
h"d
HAIF MANATHOI{
FOUNDERS CROSS COUNTRY MARATHON !.
When october 17
VENUE The War & Spottiswoode Memoria Hall,

.TRAI L .RURAL .H
Where Lincolnshire Walking Bottom, Peaslake, loam CoNTACT Adam Pode;
lttY
Somethlng a bit different, this fou nderschal lenge@ ldwa.0rg.! k ; www.l dwa.0rg.uk/
SiIOWDOI{IA I'ARATHON Lordon/CoST TBC E/D N0
one: entrants run in pairs on
When october 24
Where Gwynedd
an off-road course across the .TRAll- .RURAI"
Lincolnshire Wolds. There's a RUN RICHMOND PARI( IOK RACE 8 2OI5 (+)
A massive challenqe, but
post-race spread at a local VENT E Richmond Park, Sheen Lane, Richm0nd,l0l0am
the route is lined in parts CotlTAgT David Krangel; 0ZA 8.144 0197, 01919 141 534:
pub to spur everyone on. p124
wiih a rowdy crowd, whose info@thef ixuk.com; www.iheiixevents.com CoST U7 C/D
support you'll most certainly 2519 E/D YEs,.15

need to propel you over the

extremely hilly but gorgeous
irnimr, Jlin:
.TRAIL.RURAI
terrain to the finish. p126 HEART OF ETIGLAND FORESI MARATHON (+) I(D
*Taken VEIIUE Henley in Arden Sch00l, Stratford Road, Henley
from RW online 2014 ratings ln Arden,9:30am CoIITACT David Powell; 07734 548 434;
davedirect@hotmail.c0.uk; wwwhof e-f orestmarathon.
co.uk CoST fl5 C/D 279 E/D YtS, +r5

How to use Race Finder r6ntFlTiFlt

.TRAlt.nUnAI
It's pretty easy - just follow the key below. Calendars at the ready! RoUND RlPol{ UTTRA 35 (+) r(D
VEI{UE Village Green, Studley Roger, Ripon,9am

Race Finder lists CoiITACT Postal tntries;07747 803 090; 07711 945
963; 0f47 803 090; admin@g0bey0ndchallenqe.c0.uk;
UK races that take XEY T RACE NAME T RACE TYPE TADDITIONAL gobeyond!ltra.co.rk CoSI 139 C/01/10 E/D YtS,.t6
place during the brece | 5hs,l0hs,l"alf I Thekind0ftelar IRACES
month stated on gnlllGS I marathons and I dnd su-found fos I I he event

the cover, at the I mararhonsa,e I road,rail,hilyirat, lolrersmore RW online entry

I cleanyshown. i urbananorural. J rdcesthdrthe .TRA|L r i. .RURAI.FLAT
least. This issue I lrumberc onlv (eo I I one stated. Signing up for events
features races I 5 20t reorcsent ihp I I sJcn as shorter marked with this flash READIT{G 02O lOK
I d stance in miles I I lun runs or a '(D
VEIIUE Thames Valley Park, Reading,9am CoNTACT
from Friday, couldn't be simpler, ChriS Dondld: 0'/94 b30 i59: nfo spdrprepatcl.rJrntng.
October 2 to I I lchi'drensrace ) Go to runnersworld.
@
com: www.purplepatchrunninq.com CoST !15/!17 E/D

co.uk/events and search YEs.rl3

Sunday, November 8.
Simply look up *.: r:1, t:-, I I I
for the race you want to ,rjir;li.RURAI .F[AT
when you want to enter by name. SOUTH BUCKS IOI{ ROAD RACE
race and find that ae^- ) Click 'Enter Online'. VEI{UE Black Park Country Park, S ough,9:30am

day's events listed ;:1!ir: {*e5tt: ) Select the category CoNTACT Fred Ashford;01494 534 972; kedashford@
l:il waitr0se.com; wwwsouthbuck$0k.org.uk CoST ll0/ll2
by region. lnfo is of race you wish to C/D 2619 E/D YEs, +r3
provided by race enter (whether you are
organisers and may affiliated to a running club [-nrfiilEllllFHnl
be edited because or non-affiliated). .TRAIt.RURAt

of space. Find more COST t-CtOSlilG DATE L tlttRy Ot

ddte
Oly LOnOlNtSrn's
) Enter your details and LEY HILt CHATTENGE lOK (+)
'tD 6
extensive listings The I rst ligJre s 'or Clos:no is ,t possible ro tLrr CoNTACT DETAILS pay online.
VENUE Ley Hill School, Chesham, l0:30am CoI{TACT
U
and an interactive
elilants
r0 a L(A
bilon0it0
dll:lialed appl
il
for erlr;es.
cdble.
UD, DdV ano
ll yes. dnd it
rur"
co.s
Wno voJ shor lrl
spean to ,l yor have ) Then you'll be sent a
Mark Ellis-Jones; 07956 984 058; leyhi lchallenge@gmail.
c0m; wwwleyhillchallenge.org.uk C05T flo/fl2 C/D 2519
:
search tool at rdnnilgcllb. lhe roret000thrs.['s aryquerie(aoour confirmation email. E/D YES, +T2
seLond is'0r noq- usJd ly stdted. lhe evpnt.
o
ru nnerswo rld.co.u k/ It's as simple as that. Y
affiliated runners. Ir{,!T:]lmrT
events. Just log on .TRAll" .RURAt
.{ITiTt !

and sign upl ABINGToN 10[ (+) tra ;o

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Going the distance VEt{UE Matriott's Way, Aylsham,llam CoNTACT Maria
Alborough;01603430 570; sport@broadland.qotruk;
www.broadland.g0ruk/mwl0k CoSI Elzlf l4 C/D 4/10 THE PI.USNET YORKSHIRE MARATHON
October's 214 events broken down by distance E/D YES, +I3 VEIiUE York, 9:30am Cot{f Ail A1fi 826 7761: inla@
i h eyo r ks hl re ma rathon.co m; wwwthey0 rks hirema rathon.
m'rtrtXllllj1:mfi,rli] com CoSI 1261128 E/D N0
.1,,rtr.RURAL
RUI{ I{ORTHUMBERTAND MATFET{ IOI(
VEilUE Matfen, Hexham,1oam Coi{TACT Richard Hunter; |Il'Tf'IiTll
07545 140 810;07468 416 900; info@run'nation.org; .FU&AT.FLAT
run-nation.org/matfenl0k CoSI 112.50/f 14.50 C/D 5//10 ROYAL PARKS UTTRA MARATHON - TEAM
E/D YEs. rls/il750 TOMMY'S
VENUE Hyde Park, London, S:30am CoNTACT Devina
Flffillf'EllIFll Ganast 020 7398 3453; DGanas@tommys.orgj wwI
.TRAIL 'i.. ..RURAL tommys.org/ultrcmarathon CoST - E/D N0
HENTEY HATF MARATHOil (+)
VENUEHenley RugbyClub, Dry Leas, Marlow Road,
q:30am
lenley-0r-lhdres. C0l{TACT 0eter Wilhins0q:
AU91 57 2 818; 077 3A 7 66 941; pjwilk46@aol.c0m; Henley .TRAIL.RURAL .:1J] ;."

'lalt Marathor CoST t25C/D2819 E/D YES.,t5 HELt UP NORTH

VEI{UE Delamere Forest Park Delamere, Northwich, loam
Ffirlillf$'r CoilTACT Trail PJus;03332 400 616;03332 400 616; info@
411:,rii.FLAT trai p us.com CoST TBC E/D N0
JOGSCOTTAI'ID ONE BIG WEEI(EI{D EDIt{BURGH
VENUE Holyrood Park, Edinburgh,4pm CoNIACT EffiNE
'::: rli'
GSi Events Ltd; wwwj0gscotlandonebiqweekend.c0m .TRAI L .RURA!

COSI. E/D NO STUART TEARMOUTH MEMORIAL UNDUTATOR

VEilt E Stoney W00d, 85023, Wirksworth, l0:30am
&tffi
.TRAlt.RURAt
CoIITACT Andrew Rose; 07766 457 649; andrew_d-
rosel@yahoo.co.uk; wirksworthrunningclub.0rg.uk/
Fffftr{.rn [r'ri$n THE FESTIVAL RUN IOI( (+) racin g/u nd u lat0rstua (-Learmouth-memoria l/ CoST
'ir|iil.FLAT Ntlilir .r :. ..RURA|"::l:ili VEilUE W0rthy Farm, Pilton,llam CoNTACT Julia Dukes, r5/t7 c/D15lo E/D YES
JOGSCOTLAND OI{E BIG WEEKEND GTASGOW GOTD HILt RACE thefestiva run@gm ai l.com; www. pi ltonvi lage.co.u k/
I I

VEI{UE Bellahoust0n Park, Glasqow,4pm CoITACI GSi VEt{UE Shaftesbury Sch0o , Hawkesdene Lane, festivai-rua.html C0$ lll/tl3 E/D N0 ME
Events Ltd; www.j0gsc0tland0nebigweekend.com CoSI Shaltesbury,llam C0IITACT lnas Braun;01935 816 396 .TRAIL.RURAT
r9.99/flr.99 E/D N0 level; Gil I i ng ha mTrotte re@h0tmai l.c0m; www.gold hll ll0k. FII]ITEI SPOOKY SPRINT KENT 2OI5 IOK (+)
co.uk CoSI 16118 C/D 3/10 E/D YES. +r2 liitlriil : .FLAT VEIIUE The Hop Farm Family Park, Paddock Wood,
ffitrEffi
.TRAIT.RURAt .TRAIT.RUNA'-
GARMIT{ I(II{GSTOI{ RUN CHATIENGE
VEilUE Kingston Upon Thames, 8am CoNTACT
(+) Tonbridge, 5:30pm CoI{TACT Parkinson's Eventsi 020
7932 1314; everts@parlinsoqs.org.ul\. www.parkins0ns.

THE MITFORD MASH UP lOI( 2OI5 STUDLAND STAMPEDE 2OI5 Human Race;0208 391 3913; races@humanrace. 0rq.uldhopfarm CoST 123/f25 E/D YES. 130
VEilUE Milford Comm0n, Brocton Road, Stafford, llam VEilUE National Trust Visit0rs Cenke, l(noll Beach car co.u k; hu man ftce.co.u k/eve ntsfun n i ng/kingstonrun'
C0l{TACT Mash Running; support@mashrunning.co.uk; park, Studland Bay, off Ferry Road (83351), Studland, challenge CoSITBC E/D N0 EnEIntriE
wwtrmashrunning.co.!k CoST U3.50 C/D 510 E/D N0 11am C0ilTACT Victoria Turner; victoria.turner@ .TRAII.RURAI
studlandstampede.co.uk; wwwstudlandstampede.co.uk .TRA|L.RUnAt. i:::.iil GRUESOME TWOSOME HAIF MARATHON
smE cosT t18 c/D 2I0 E/D YES,.ll2 TRIONII,I,I GREENSAI{D MARATHOil (+) VEI{UE Swallow hn, Swallow,llam Coi{IACT Nicola
.TRAIt.RURAI. VENUE The Priory School, West Bank, Dorking,loam '!D Clifford;07919 603 800; 07919 603 800; info@iape2tape.
9BAR9X9 TRAIL RUNNING ULTRA (+) GITEEffi]I]E C0ilTACT Robert McCaff rey; www.tri0nium.com/ c0.!k; www.gruesome-twosome.co.uk CosT !19/!21
VENITE L0seley Park, Guildford,9am C0IITACT Neil .TRAlt.RURAt greensand CoST t43/!45 E/D N0 E/D NO
Thubr0n; inio@xnrq.c0.uk; www9ba19x9.com CoST FOREST OF DEATI MARATHOI{ (+)
848 E/D NO VENUE Mal ards Pike, Nr Parkend, Colel0rd Forest 0l FIIFF]'T
.TRAlt .RURAL
tr[m
1r.!1.FLAI
Dean,10am CoNTACT Andy Maxted; 07779 405 574;
FIII{fi]i a ndymax3T@h0tm ai l.co.u k; wwwjri maxevents.com CoSI CHICHESIER HALF MARATHOTI RUN FoR 0STE0P0R05|S 5l(-t0K (+) r(D
THE COLOR RUII BRIGHTON E15 C/D 9/10 E/D YES. *15 VEt{UE Chichester College, ilestgate Fields, Chichester, VENUE Hyde Park, Westminstet London,9:30am
VENUE Madeira Drive, Brighton, llam Coi{TACT 9am CoI{TACT Emily Dadson; +44124 353 8530; chihalf@ CoNTACT Andrea l,laq0ld: 07426 946 927: infa@
Chalienger !'lorld; wwwTheCol0rR!n.co.uk CoST !26 GfiFrfiTilri]nirN children0ntheedge.org; wwwchihalf.co.uk CoST !261827 pbraceevents.co.uk; www.pbraceevents.co.uk CoST
E/D NO .TRAII ..,... .RURAL c/D 8/r0 E/D N0 fl8/i20 c/D16/10 E/D N0
THE PETTS IYOOD lOI(
llliTllFlftffil VEI{UE Wil eit '(D
Recreation Ground, Crossways, Petts .TRAIL.RUnAL''1::.1:1 nr'ATIITFrflfim
.TRAIL Wood,l0:30am CoNTACTRichard Dunstan;01689 870 JOG SHOP JOG 20 .TRAlL ir" .RURAL
NEWCASTLE STAMPEDE IOK (+) 010; 07916 329 024 c0ach@pettswoodrunners.org; www. '(.
VENUE Brighton [4arina, Brighton, 9am CoI{TACT Sam SANDSTONE WAY UTTRA (+)
VENUE Newcastle Racecourse, Newcastle,7am pettswoodrunneis.orq CoSI f16/lt8 C/D 28/9 E/D N0 Lamb0urne; 01273 675 717; jogsh0pp@btconnect.com; VEt{UEBerwick-upon-tweed, 8am C0NTACTTim
CoNIACT Helen wriqht;0845 130 8663; evenis@bhf.org. wwwjogshop.co.uk CoST tl5/118 C/D 6/10 VD YES.120 Bates0n; 07734309 500;tim@hailo!tlaws.com;www
uk; wwwbhlorq.uk/stampede CoST ftz C/Dl9/9 E/D N0 []:mfiiniriTlTilt trai outlaws.com CoST l1l0 C/D r/9 E/D N0
.TRAIt.RURAt .TRAII.RURAt
tTl{{llnilnTf'tr RIDGEIYAY RUN I5.5I( MUD MOi{STERS RUil Miiiml[tEffi
.TRAIL.RURAL VENUE Tring Park Cricket Club, Tring,10am CoilTACT 'TD
VENUE Mud Monsters, Stuad Way, East Grinstead,9am .TRAIT
ALDRIDGE POPPY RUI{, JOG, V{AIK 5M Judi Hopcroft; ridgewayrun@tringrunningclub.org.uk; C0NTACT Rebecca Large; inf0@mudm0nstersrun.co.uk; CLUMBER PARK IOK'TD
VENUE Aldridge Airp0rt, B0sty lane, Walsall, '(' wwwlrin gru nni n9c l! b.org.uk/Ridg ewayRu n CoST l8/!10 www.mudmonstercr!n.co.uk/ CoST TBC E/D YES, t45 VEilt E Clumber Park, Blythe Road, Nottingham,
l0:30am CoNTACT Anne Herold; 07729 278 003; c/D 9il0 E/D YEs..i3 unaffiliated Noon CoNTACT Linda Hamilton; 01427 718 888; info@
wa lsa I po ppy ru n@q ma l.com; https://wwwfaceboo k.com/
i
onestepbey0 nd.org.u k; www.0 nestep beyon d.org.uk
aldridgepoppyr!n CoSI 110 C/D 8/10 E/D YEs .TRAlL.RURAt ETIEIEIE CO5I - E/D NO
THE HERTS lOK .TeArI
VENUE Rothamsted Research, Harpenden, l0am CINDERPATH IOK FTftlf'TIi
CoNTACT Ruih Proudfoot;01442 820 740; hertsl0k@ VENUE Sutton Park, Park Road, Sutton C0ldfield,llam .TRAIt .RURAt .FLAT
.TRAll- .RURAL .FLAT renniegrove.org; wwwhertslok.c0m CoST 822 E/D N0 CoIITACT martin smith; 07774 851 466; msmithl966@sky. KINGS FOREST 5OKM (+)
GRANTCHESTER lOI( & 3K (+) com; wwwTpools.orq.uk CoST ll2 C/D 4/10 E/D YES, +f3 '(D
VEI{UE West Stow Country Park, Bury St Edm!nds,]1am
VENI,E GrantchesteI Cambridge, ]0:30am C0ilTACT 'TD ffi C0I{TACT Kevin Marshall;07955495 016; 01284716
Steve Wi son; 0845 0200 350;07825 815 891; steve@ .itliiil, ...: ,.RUnAL .TRAlL . .RURAL wwwposltivestepspt.
483; kevin@p0sitivestepspt.c0.uk;
hotelresuk.c0m; www gmntchestercricket.com CoST U5 59TH ISIE OF WIGHT MARAIHON IAMWORTH IOK'(D co.uk/events/kingsiorestmamthon/ C0ST 128/130 C/D
c/D 4I0 E/D YES, +r5 VEilt E lsle 0f Wiqht Community Club,195 Park R0ad, VEI{UE Castle Ground, Tamworth, l0:30am CoNTACT u10 E/D N0
Cowes,ll:30am CoNTACTChristopherLewh;01983 616 pau griffin; 07947698147; qriffil@aol.com; kpevents.net
.TRAit.NURAt 497; races@ryd eha riers.c0.u f wwwryd eha riers.c0.u k c05T !18/120 C/Dt/10 E/D YES. t20 .TRAI t .RU RAt .FIAI
GRANTCHESTER CHARITY RUN CoST U4lll7 c/D 3/10 E/D YES. +r3 I(INGS TOREST 50KM ULTRA (+) C)
VENT E Grantchester tyleadows,57 Broadway, INITF]]]TE VENT E West Stow Counky Park, Bury St Edmunds.
Grantchester, Cambridge, l0:30am C0IITACT Steve [ffi ,tirrli:.RURAL 8am CoNTACT Kevin Marshall;44795 549 5016; kevin@
Wilson; 07825 815891;steve@hotelresuk.c0m;www CHAL(E VATLEY CHALTENGE (+) rtD positivestepspt.c0.uk; wwIp0sitivestepspt.c0.uk/events/
grantchestercricket.com/2015-grantchestercharity- GIVAUDAI{ ASHFORD 10( VENUE Chalke Val ey Sports Cenke, l(nighion Road, kinglforest-50km-2/ CoSI t28lf30 C/D 1/10 E/D N0
runYCoST r12 E/D YES, +r3 VEilt EJ!lie Rose Stadium, Willesborough'T' Road, B'oao Chalke, 0:30dm Coi{TACT Mcraela,0rns,

"i,ll,r ' . .FLAT

Ashford,loam Coi{TACI Bary Hopkins;01227 722 931;
contact@sportingeventsuk.com; www.sportingeventsuk.
01722 780 915; ivonh0use@hotmail.co.uk;
chalkevalieychallenge.c0.uk CoST f]0/f1l E/D
wwI
YE5, +13
F{r'ilil:at
.TRAIL.RURAI -l:::i.i IJ
PERI(INS GREAT EASTERTI RUII (+) com CoST U5/117 E/D YES. +t5 THE ECHO CHALTENGE (+)
VENUE Town Na l, Bridqe Street, Peierborouqh. .TRAll-.RURAt
l0:30am C0NTACT Susan Ellingworth; 01733 207 210; lriEr{fi]IFIIIFII MARSHFIETD MUDTARI( 11K (+)
VEI{UE P0lesden Lacey, Greak B0okham, Dorkinq,9:30am
Coi{TACT Eecky Ru$ell;01483 720 459; becky@aat- l=
perkinsq reateasternru n@ peterb0r0ug h.g0vu k; www
perk jnsqreaieasternrun.co.uk/ CoST t23/125 C/D
.TRAll".RURAt
THE 4TH CoALVILtE l0{ (+) r(D
VEt{UE [larshfield Cricket Club, Marshfield, Chippenham,
10:30am C0NTACT David Bethune; mudlark@
events.com; www.ech0challenqe.co.uk C05T - E/D N0 lt
2/10 E/D N0 VENUE Snibston Counky Park, Ashby Road, Coalville,
10:30am CoIITACT Martin Burke;01797 230 009; martin@
c0rsh amrunni
co.uk CoST
ng c lu

l8/t10
b.co.uk; wwwcorshamru
C/D 2619 E/D YES, +r2
nn i ng cl u b. .TRAlt.,r:. ..RURAI.EIAT
THE RICHMOND AUTUMN RIVERSIDE 1OX NUN
I}
IfiFEBTN]E nice-work.0r9.uk; wwwnice-work.org.uk C05T !12l!14 VEt{UE Ham Street, Richmond, 9:30am CoNTACT David
.TRAIt.RURAt c/D 4/10 E/D YES, tt2 "lrrr'rir .Rt RAL Krangel;020 8144 0797; 07919 l4l 534; info@thefixuk.com;
PEAI( DISTRICT TRAIL Rutll'lltlc SERIES - 3 (+) svvlt{D0}tHALF MARATH0il (+) https://thef lxevents.com/richmond-autumnriverside'
VEI{UE Etrwood Reserv0lr, Buxton, S:30am C0NTACT UIMNEIEE VENT E Pipere Way, Swind0n,10:30am Coi{TACT Katie 10k-20rs cosT r20 c/D1/10 E/D N0
0liver Holmes; 0lllholmes@gmail.com; kai runningpeaks. .TRAlt.RURAL TaylorNeale;01737 844 ldayl; 07867 358 708 [eve];
814
cO.uk/ C05T t12.50 C/Dl/10 E/D YES. *13 EATON STAMPEDE com mu n wwffwi nd0n hallma rathon.
ications@seq 0l.org; r'nTrfll]E
: . ..RUnAL
VEI{UE Eaton Community Park. Maln Street, Eaton, orq.uk C05T t23lr25 C/D l/9 E/D N0 .TRAlt I r' .RURAI
llam CoI{TACT Stephdnie Janney; 01476 870 861 level: ROWBOTHAMS ROUND ROTHERHAM 50 II{C
SPORTING FUTURES DERBY CITYHATF pbjanney@tesco.net; Eat0n Stampede on Facebo0k CoST .TRAI t .RU RAt .FIAT 8-STAGE RETAY
MARATHON (+) r750/r10 c/D yro E/D YES, flzlfls WESTBURY TIONS lOK VENT E Dearne Valley C0llege Sports, lvlanvers Park,
VENUE University 0f Derby, ](ed eston Road, Derby, VEIIUE White Horse Country Pail, Westbury, llam Wath, Rotherham, 6am CoNTACT Sharon 8!rton;
9am C0NTACT tvents Team;01773 841 423; evenis.6 TIf'rrEiEX C0NTACT Jarvis MacD0nald; Secretary@westburylions. 07746 625 309; trreharon@aol.com; www.
sp o rti ng-futu res.or!.uk; wwwsfeve nts.orq.u k/ CoST .TRAII..RURAt org.uk; www.westburylions.org.uk CoST !8 E/D rotherhamhariers.org/trailandf ell/rrinf o.php
t23lt25ClD11le EIDNA MARRIOTT'S WAY.IOK YES, *12 cosT flyfls E/D YES, fl8

122 RUNNER',S WORLD t0l',15 !} @runnersworlduk

 't1"dil.tLAT ,liiA1] .RURAt .FLAT VEt{UE Shillingstone Church Cenke, Shillingstone,
CLISSOTD PARI( REI.AY WORTHING SEAFROIIT lOK 5'(D Blandford F0rum, 10:30am C0l{TACT Tracey Horan;
.TRAIL VEilUE Clissold Park, Green Lanes, L0ndon,l0am VEI{UE Worthing Rowing Club, Splash Point, Marine 07933 327 328, entries@thesticklerc0.uk; www
AMPTHILL TRoPHY 8X (+) rtD Coi{TACT Craiq Thornton;07740 554190; info@ Parade, Worihing, llam Cot{TACT Mark Caswell; thest cklerco.uk/CoST !12lfl4 E/D YES. *t2
VENUE Ampihill Park, I'{oburn St, Ampthill, llam theraceorganise[com; atnd.it29018t CoST - E/D N0 0797 783 1519; mark.caswelll@btinternet.com; www
CoflTACT David Stanley;07740 737 445; RaceDirector@
.TRAI-
mccpromotions.com CoST f13 C/D 1310 E/D YES ffi
.:,,i:
Ampth llTrophy.0rg.uk; wwMmpthillTrophy.org.uk CoST T.RURAL.FIAT
r8/t10 E/D YES, !r2 INilOVATION SPORTS VIVOBAREFOOT lOK RACE UIIE THURROCK lOI(
SERIES RACE 2015 (+) .TRAIL.RURAT .i;:J.: i, 'TD
VEtIUE Royal Hotel, London Road, Pudleet,llam
,:: :::;.RIJRAL.FLAT VEt{UE Bandstand, Clapham Common, Clapham, l0am PONTY PTOD CoNTACT Mark Caswell; 0797 783 l5l9; mark.caswelll@
BEDFORD AUTODROME IOK ROAD RACE (+) Coi{TACT RLnn'rq Tean;0845 257 1160: run.inga 'TD Reseruoir, New lnn, Pontypool,l0am
VEilUE Llandegfedd btinternet.com; wwwmccpromotions.com CoST !13 C/D
VENUT Bedf0rd Aut0dr0me, Thurleigh Airfield Business in novati0nsports.co.ut; wwui n novati onsports.co.uk/ CoilTACT Christine Vores;01495 758 831;07714136 714 2OIO E/D YES
Park, Thurleigh, 8edi0rd, l0am C0ilTACT Keith Ritchie; entera{ace.html C05T !]1.75 ClD12110 EID\LS, *12.25 chrisJ0tres@g0og lema Lcom, wwwpontypoo ku nners.
i

07539 213 097; keith@nicetri.c0.uk; wwwniceki.co.uk co.uk cosT t12lt14 c/D 14/10 E/D YES EIiIImr{i':ITF!TIFI]
CoST fl5 E/D YtS, +15 "il{iiir...,lll .RURAI".FLAT .TRAII..RURAt
PUTI{EY & FUTHAM RIVERSIDE HATF MARATHON mfiInliIIIIf'B TIIGHTMARE TRAIT RUN IO(
mt]llli1'Inir*lTlFu AD {i'ilArr ,.t r..l VEI{UE !1ithingt0n Manor Estate, Withingt0n,
. :,j
i r .RURAI .FLAT VEi{UE Barn Elms Sports Ceitre,0ueen Elizabeth GREAT BIRMINGHAM RUI{ Cheltenham,1oam CoI{TACT Andy l\,laxted; 01452 712
FENLAT{D IO Walk, London, 9dm Coi{TACT Race Secretary admin@ VENUE Birmingham, i0:30am C0I{TACT 0reat Run; 508; 07tr9 405 574; andymax3T@hotmail.co.uk; wwr
't'
VENT E lVaruhland High School, West Walton, Wisbech, energizedsports.com; www.enerqizedsports.com CoST inf o@greatrun.org; ww[greahun.org/birmingham trimaxevents.com CoST !25 CID 22110 EID \lS,.L5
l0:30am CoI{TACTTom Salway; 01406425 567;07443 u9/t2r E/D YES. t35 cosl t35 E/D N0
509 406; f".nlandl0@0utiook.com; fenlandrunningclub. .!|r,1r r .. .RURAL.FLAT
co.uk CoST U4lE16 C/D l6110 E/D YES. .12 .TRAIt.FLAT IIITIIMIFF SIROUD HAIF MARATHON
THE CAPITAT RUI{I{ERS BUSHY PARI( 5K'(D -iisail i.. .RURAI.FLAT VEilUE Madings School, Cainscross Road, Stroud, l0am
fflirF.|TfE VENUE Bushy Park, Hampton, Londoi,loam CoNTACT GRITTTETOT{ lOKM CoIITACT Steve Elliott; 01935 426119: 07815 121 548:
rrdrillr .RURAL tilariin Burke; 01797230 009; martin@nice-work.0rg. VEt{t E Grittleton Villaqe Hall, Grittleion, Chippenham, steve@f ullonsport.com; wwwstr0udha f .com/ CoST
FARt{D0t{ 10t( uk; www.nice-work.0rq.uk CoST Ul/fB C/D 10/3 E/D l0:30am CoilTACT Race Director; inf o@cadence-evef ts. t20lt22ElDN0
VEI{[ E Farnd0n Sp0rts & 50cial Club, Farndon, Chester, YES, *t2 co.uk; wwwcadence-events.co.uk CoST f l2lt14 C/D
9:30am CoI{TACT [.lichael Hatrington;07443 500 475; 9/r0 E/D No ENIME
hatrinqt0nm72@qmail.c0m; www.cutef ruitevents.com IIETFHTJT'Il .:itirti ... t...FLAT
C05T Ul/r13 E/D YES, +12 .TRAlt.RUnA[ .j]:..1 GREAT SOUTH RUN
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BEAT THE REAPER lOK IYHITE HORSE GATTOP 8 VEIIUE Clarence Esplanade,Southsea. P0rtsmouth,
Fr'mEi VENUE Cr0xteth Country Park, croxteth, Liverpool.l0am VENT E Leighton Recreation Centre, Wellhead Lane, 10:35amC0NTACTNova lnternati0nal; info@greakun.
'ii/lr1ii r r. .Fl-aT CoilTACT Joanne [loody; info@pooirunninqs.c0.!k; Westbury, 10am C0NTACT Entries Secretary; org; www.greatrun.org/south CoST f41 E/D N0
RUN DORSET - CHRISTCHURCH IOK (+) wwrpoolrunnings.co.uk CoST i13/115 E/D N0 sta m pedespo rts@ya hoo.c0.u k; wwwstampedesp0rts.
VEIIUE Stanpit Recreation Ground, Christchurch,9:30am CO.UK COSTTBC fi]imEffi
CoilTACT Claire Smith; 07968 976
co.uk;
116;

wwrrundoret.co.uk cosT u6/ll8 E/D YEs,42

info@rundoreet. ffifiilif'EllFll
.TRAIL.RI,RAI.
FRIETH HILLY 10K (+) r(D
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WEYMOUTH IO loam CoNTACT Diane Hill; 07715 303 563; applications@ GHOST RUNI{ER 5X Road Run Teami rickyr0adrun@affinitywatelco.uk; www.
VEt{UE The Pavilion, The Esplanade, Weym0uth,9:30am friethhillyl0k.co.uk; wwrf riethhiLlyl0k.co.!k cosT VEilUE Parkhu6t Forest. forest Road, Newport, Tpm rickyroadrun.co.uk CoST [16/U8 UD YES, *f4
CoIITACT Damian Summerscales;07795 485 525; fl2lr14 C/D ur0 E/D YES. fl6 C0NTACTGareth Shilton;info@gpsport.orq;www
da mta n@tiscai i.co.u k; wwwegd0 nheath ha trie rs.com gpsport.org/pr0duct"p/g120l5.htm CoSI f 7.50 C/D l0I0 [Hn
cosl 113/u5 C/D 16110 E/D YEs, +r2 E/D YES, +t2.50 .1?11rifi.RURAt"
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Errrl VEt{UE Blenheim Palace, W00dstock, l0:30am VEI{UE Siocks Green School, Leigh Road, Tonbridge,
r'riiiii .RURAL C0NTACT Chris Wallw0rth; raceadmin@wallworth.co.uk; 10am CoilTACT Sandie Hawkinss: 07980 705 961;
CIIETMSFORD MARATHON 2015 www.rotaryblenheiml0.co.uk C0ST f]4 C/D lul0 .TRAIL.FLAT runninganridinq@fsmail.net; wwwrunnif qandridinq.
VEilUE Shire Hall, Tindal Square. Chelmsford. llam E/D YES,43 MANCHESTER RELAYS co.uk cosT lrzlfl4 c/D 25110 E/D YEs, fl5
C0NTACT Lucy Burgess;01245 475 474; marathon@ VEt{UE Wythenshawe Sports Gr0und, Willenhall
thejshosp!ce.org.!k; chelmsfordmarathon.orq.uk CoST - Frr'nfltTlil Road, Wythenshawe. Manchester lpm C0IITACT M.AITIFTIFII
.TRAli- ,irr -:1.
i.Rt RAL Sam Drinkwater; 07952979688;samdrinkwate6d@ ,riitiiil ., .nURAL
flItINF{ITTtrI MEN'S HEALTH SURVIVAT OF THE FITTEST - googlemail.c0m; wwtr!maccc.com/manchesterrelays/ ACCR[iGToN l0l(
, i:i;, l.Rt RAt i:i:::; EDINBURGH cosT t20 c/D 1Bl0 E/D YES,.r5 VENUE Accrington Cricket Club, Thorneyh0lme Road,
DEt{MEAD IOK VENUE tdinburgh, Princes Street Gardens, Edinburqh, Accrinqton,1Oam C0NTACT 07720 081 022 CoST
VEt{t Elst Denmead 5c0ut GrouD H0, Kidmore tane, loam Coi{TACT Rat Race Events; events@ratrace.com; IIilETfl:IIFIIIFII flr/fi3 c/D 20/10 E/D YEs,42
Denmead, l0am C0l{TACT Paul Hiles; denmeadl0k@ wwwmhsuryival.c0.!k/ c05T t55 E/D N0 .TRAIL
gmail.com; denmeadstriders.co.uk/denmead_l0k.htm THE EXERCIST (+) ttD ]IITfiIiItrFTTFE
C05T U1/r13 C/D 5/10 E/D N0. Prices TBC , tiliil .RURAL .fIAT VEI{UE Exton Park, Exton, Noon CoNTACT David 'r,rr1l. . .RURAL.FLAT
RUN SCOTTAI,ID LOCH RAI{]{OCH MARATHOT{ Chapman;0i512 659 660;info@wicky.events;www. BRIGG IOI POPPY RACE (+)
.TRAIL.RURAt VEI{[ E Kinloch Rannoch, Kinloch, 9:30am CoilTACT facebook.com/exercistz5 CoSI E70 E/D N0 '(D
VENUE l,4arket Place, Briqg, llam Coi{TACT Paul Els0m;
NEW FOREST sTI]'IGER (+) Richard Hunter; 07545 140 810; info@run"nation.org; 07788 292 692; admin@briggl0k.c0.uk; wwwbrigql0k.
VENT E '(D
ocknell Carcvan Park & Campsite, Fritham, wwwrunsc0tland.org CoS'I 829I 131 CID 2019 EID f'T,T'lill co.uk cosT g5/r17 c/D 11/10 E/D N0
Lyndhunt,1oam Coi{TACT New [orest Stinger; kc. YES, +t1l "ilslfi.FLAT
stinger@bt inte rn et.com; ww[t0tt0nrunn ng c Iub.co.i SEtF TRAT,ISCENDENCE IOI( mlm
uk/+lstingerrca3a CoST ll3/815 C/D 9/10 E/D YES,42 F{IIII'TIli '(D
VENUE Rosery Car Park, Battersea Park, London,8am .TRAll"
.TRAIt.RURAt CoNTACT Sha nka ra Sm itht 0247 222 1314: 07 1 3 4 298 0241 CAPITAL RUI{NERS RICHt{oliD PARK loK (+) t{D
,iit/il,.RURAt- SAXoNS 5 MttE RACE (+) r(D races@runan d become.com; uk.s richi nmoyraces.org/ VENT E Richmond Park, Race starts in the park adjacent
TADTEY RUNI{ERS IO M VENT E Carlton Park Recreati0nal Club, Saxmundham. raceylondon CoSI l8/ll0 C/Dl7l0 E/D YES, +11 t0 the car park at the Sheen Gate entrance., Lond0n,
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VENUE Hurst Leisure Centre, Brimpt0n Road, Baughurst, ]lam CoNTACT Ann Granqer;01728 831 485; 07875 047 lodm Coi{TACT [4artin Burke; 0]797 230 572; martin@
loam CoNTACT Barie Tribe;01189 816735;07771 609 899; an n lesley.g ranger@gma Lcom; www.thesax0n s.org.
i FII]':EilN nice-work.orq.uk; wwwnice-work.orq.uk CoST !16/!18
509; trimon43@aol.co m; wwutadl eyru n ners.co.uk/ CoST uk CoST ll0/t12 C/Dl2l10 E/D YES, +t2 .TRAlt"RURAt c/D a/r0 E/D YES, t20
U4lll6 E/D YtS, +tl EIIDURANCELIFE CTS SUFFoL[ (+)
$rliEit VENUE Dunwich, 7am CoilIACT James Barker; 01548 tlf'r rFfl Innil :f Elf ,T'r
fllil;|Jirilr[Iftrj .TRAIL ,.. ' ': ,, 1 .RURAI .FLAT wwtrendurancelife.
312 314; support@endurancelife.com; ,ijflr1[.RURAL
.TnAl[.RURAt rr;]it! FAIROAKS FIVE & TEI{ (+) c0m/event-newasp?series=82 C05T 130 E/D N0 RUil I{ORIHUMBERI.AND CASTLES MARATHON (+)
MUD RUNNER CLASSIC (+) VENUE Fairoaks Airport, Wokinq, l0:30am CoNTACT Ellie VENUE Bamburqh Castle, Bamburqh.9am CoNTACT
VENUE Eastnor Castle E$ate, Eastnot ledbury, llam Barnes;07872805 883;ellie@barnesfitness.c0.uk;www FrnI:fi Richard Hunte[ 07545 140 8]0; richard@ieamdecathl0n.
CoNTACT Kate Watson; 01782384165: 07879 666 321, barnesf itness.co.uk/eventf airoaks-f ive-ten CoST E14lEl6 .TRAIL.RURAI. com; ww[runnation.co.uk cosT t34/t36 E/D N0
enqu i ries@mu dru nnenc0.uk; wwwmu dtu nn elc0.! k E/D YEs, +r2 NIGHT FRIGHT (+)
COSTTBC C/D 2/O E/D NO VEt{UE Chankies Woodlands, Pilgrims Way, Guildford. f'LGliljf'BTfil:
.TRAII..RURAI .-:J;i 6pm CoilTACT Becky Russell;01483 720 459; becky@aat" ,xLril.RURAL
mmrFtTiiE KETLYS TOSELEY CROSS COUI{TRY events.com; wwwniqhtfriqht.net CoST f12 E/D N0 CAI{DTEFORD CANTER TADIES ONTY lOK
';llt{r . .FIAT HALF MARATHOTI (+) VEilUE Fringford Village Ha l, Fringford, llam CoNTACT
LYTHAM GREEI{ DRIVE FIVE (+) VENUE Loseley H0use, Compt0n Lane,0uildford, MIE Emilie Fidler:07815 872 9J0: lmrlie.f 0ler@gmd'.
VENUE Green Drive, Ballam Road, Lytham,llam 9am CoNTACT Rory [lacpherson;07863 137]32; r0ry. .TRAtL,RURAL.:i:i:.r c0m; www.a chester-runnlnqclub.co.ukf paqe id=204
Coi{TACT lYJark Selby; 07854416813: M185 441 6813; macpherson@kel lysto re.co.u k; wwwkel lystore.0 rg CoST THE 5I{OI\lDONIA MARATHON COST TBC
q reend rivefive@gma l.c0m; https://b0okitzone.com/
i TBC E/D YES, I3O VEllt E Llanberis, Caernarfon, Gwynedd 1155, UK,
mark selby/cl2FFX CoST t10/t2 C/D 1510 E/D YES 10.30am C0iITACT snowd0niamarathon.co.uk, snow F{r-'Ijr[f$il
srlrAi ,r,. , r.r.RUML d0niamarath0n@btinternet.com CoSI $o/fi 2 E/D - "lli)'iil .RURAL.F[AT
EI.ITfiITRTTTTI LEXUS CR0YDoN 10t( (+) r(D THE CULLODEI{ IOK ROAD RACE
.TRAIL.RURAL VENUE Lloyd ParkAvenue, Croydon, l0J5am CoNTACT ffff.frTIfiI! VENUE NTS Culloden Battlefield Visitor Centre, Cu loden,
SPIRES AND STEEPI.ES CHATLENGE 26 (+) J1D lilartin Burke; 01797 230 009; martin@nice-work.orq. .ri:1.;i
.TRAlL .RURAt lnverness, llam C0NTACT Paul Cotrigan; 01463 713
VENUE Linc0ln - Sleaford. Linc0ln, 9:30am C0tITACT uk; www.njce-work.0rg.uk cosT tlru5 c/D 1510 E/D THE PAIN BARRIER. PARXWOOD 433;0300121 2777;paul.cotriqan@chss.orq.uki www
Donna 5!tton;01522870273;eventsofficer@llile.c0.uk; YES 2O VENUE Parkwood 4x4, Tong, Bradford,llam CoIITACT llecJlloden-ul.com CoST 12l C/D 810 E/D NC
spiresandsteeoles.c0m CoST f18 C/D 12110 E/D YES, +f3 The PainBatrier; thepainbatrier@gmail.com;
.TRAll" ..,,r-t. .RUiAL.FIAT thepainbatrierco.uk CoST t20 E/D N0 F{,[r']iFiIIFl:
lf'milTl] RIVER THAMES HATF MARATHON ,llrllcll, . ' .RURAI
.rirrii:.FLAT VEt{l,E Walt0n Bridge, Waiion-on-Thames, BRIDGiIORTH SEVERN 1O
10( ANNUAT RUN FoR WoMAI{',S TRUST (+) rra 8:30am CoNTACT Roy Reeder; 020 8941 4015j VTNUE Bridgn0rth, llam C0l{TACI Andrew Daviees;
VEttUE The Hub, Regents Park, London, loam CoilTACT rive(hamesrunning@hotmail.co.uk; www. "gilnii I t,l,
'.RURAi luke@basctri.co.uk CoST 110/i12 C/D 20/10 E/D YES, +tZ
Shlre le S;020 7034 0303; events@womanstrust.org. riverthamesrunning.co.uk COSI t2l 129 HEART OF EDEI{ HATF MARATHON
uk; www.womanstrust.org.uk CoST t10 C/D 15I0 E/D E/D NO VEt{UE Appleby Sports Centre, Battlebatrow, Appleby, F{illl:[FE]-
YES. +rl0 l0:30am CoilTACT Jane 0akley;07886 088 938;j.o@ .TnAl[, . ',.RURAL
Fns:aI live.co.uk; wwwrotaryJibi.org/clubypaqe.php?PglD=498 SHEPTOil MAttET,tOK'(D
.TRAIL.FLAT riitdlli ..: r: .FLAT 393&ClublD=1129 CoST t20/r22 C/D 1l/9 E/D YES, +!3 VEilUE Shepton Mallet Leis!re Cenhe, Whitstone
CAPITAL RUNI{ERS BUSHY PARK IOK
'(D BRIGHTIO - BRIGHTON & HOVE Community School, 11 Charlton R0ad, Shepton [4allet,
VENUE Bushy Park, Hampton,loam CoNTACT lylariin VENUE Bright0n And H0ve,9am CoilTACT Runbase [-f'T:F:n lodn CoI{TACT Erl].a War' 01823 4r0 128 ldayl.
Burke; 01797 230 009; martin@nice-w0rk.org.uk; wwu Li m ited; brig ht10@run base.co.uk; www.brig ht10.co.u k .TRAlL.RURAl "::r:.i:i' ewatr@1610.org.uk; www.l610.org.uk/events/shepton-
nice-w0rk.0rg.uk CoST U6/f18 C/01410 E/D YES, f20 cosT r27r29 E/D N0 THE STIC(LTR IOJ mallet-lok CoST rl2l114 E/D YtS, +t2
'{D
I24 RUNNER'S WORLD ]O/15 .t @runnersworlduk
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smfi inf o@theskeletonrun.c0.uk; www.theskeletonrun.c0.uk M VENUE Alon Valley Railway, Biiton Station, Bath Road.
.TRAII.
CoST fls E/D YES, *t5 Bitton, Bijstol, 9am CoNTACT Tony King; donna@
CROSS COUTITRY RUI{ PART 2 THE MORi,III{GTO}I CHASERS REGENT's PARI( a s pireru r n ngevents.co.uk; wwwas pireru nni ngevents.
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VENUE ckworth House, The Rotunda, Bury St .TRAII..RURAI GRATID PRIX IOI( WITITER SERIES RACE IWO co.!l(/project/2074/ cosT 19.50/111.50 E/D YEs, +12
Edmunds, loam CoIITACT Ashle\/ Edwards; info@ TRAILSCAPE RAIL TO TRAIT SERIES - TIORTH 'TD
VEIIUE Regent's Park, Start location is nearThe Hub,
rsdneterain--n1 rg.com, www.insdnetead'nrLnning. MARATfl0H (+) ttD London,9l0am CoNTACT Martin Burke;01797 230 009; ff, lF{frTLL!fl il]Efrffal
com CoST U8 E/D YES,+!2 VEt{UE Newp0rt Village hall, Station Road, Newport, marti n@nice-work.orq.! k; www nice'work.org.uk CoST
.TRAIL .EIAT

8:30am C0l{TACT hannah osborne; info@trailscape. r5/!7 C/D 2110 E/D YrS. r20 MEN'S HEALTH SURVIVAT OF THE FITTEST
$rsi: co.uk; wwwlrailscape.co.uk CoST f40 E/D N0 MANCHESTER (+)
.TRAIL .RURAI ,,tifl,f:fi.FIAT VENUE Etihad Stadium, Manchester loam C0i{TACT
K2 CRAWTEY 10K (+) rtD m'E]ilrflllFITril TRICK OR TREAT RUN Rat Race; events@ratrace.c0m; www.mhsurvival.c0.uk
vEt{t,E K2 Crawley, Pease Pottaqe Hill, Crawley,10:30am vEl,lt E Richmond Park. Richmond. loam CoNTACI cosT t5s E/D N0
CoI{TACT Martin Buile;01797 230 009;07802 603180;
ma rt in@nice-w0rk.0rq.uk
rl3/us E/D YEs, +r2

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wwwn ice-work.orq.uk CoST
sPoofi sPRtt{T t'lorTf,tGHAM 2015 t0K (+)
VEtIUE The Nati0nal Water Sports Ceftre, Adboiton
Lane, Holme Pietrepont,5pm C0NTACT Parkinson's
Events; 020 7932 1314; www
events@parklnsons.org.uk;
parkins0ns.org.uk/halloweenl5 CoST t231125 E/D
http://humanrace.co.uk/events/running/trick-ortreat-
fun C05T U5/r25 E/D YtS

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RAS DAU FRYN 6 DAYS'{D CoiITACT Mailyn Edwards;07909 915 444; enquiries@
VEIIUE Butchers Arms,Tegryn, Llanfyrnach,l0am Fl,alrf'r]F{iTFll VEilUE Butroughs Bank, Lightmoor, Telford, l0am ru nforchoco late.co.u k wwwru nfo rch0c0late.co.u k CoSI
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CoNTACT Floyd James; 01239 698 352t 07772 227 964: c0ilTACT Denzil Martin; denzil@codrc.co.uk; wwflcodrc. r25 E/D N0
rjamesl97@btiniernet.com CoST 15 E/D YES THE 9BAR PUMPKIN MARATHON co.uk cosT t160/r165 c/D 30/10 E/D YES. il80/U92
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VENUE Buroughs Bank, Llghtm00r Telford,9am mftrfi'ImrtTlrtri
.TRAIL . . ..RURAI.i:i:t' CoNTACT Denzil Martin; 07585 001 006; denzil@codrc. f'r,IllrFHl .TRAII.RURAL

ROtI SI(ItTON MEMORIAI.HALF MARATHOT{ co.uk; wwucodrc.co.uk CoST 128/t30 E/D N0 'l!.lilt ..r . .RllRAL
DRUID CHATLENGE RIDGEWAY ULTRA 82, 2OI5
VEIIUE The Square, Llanwrtyd Wells, llam CoNTACT WESTON SUPER MARE GRAND PIERHATF (3DAY MUTTI-STAGE)
Catherine Ketteringham; 01591 610 666; ron-skilton_hall_ BIIil*v MARATHON VENUE lvinghoe Beacon, Tring,l0am C0NTACI
maraihon@yah0o.com; ww[green-events.c0.uk CoST
.TRAIL.RURAt VEilt '(D
E The Grand Pier, Marine Parade. Weston super Brian Thubron; 07801 244 628; info@xnrg.co.uk ; www
flo c/D1010 E/D YES,42 HALIOWEEI{ OAI$ PARI( IOI(M FUt{ RUI mare, 8am C0NTACT Jarad Collard; vicky@freakevenis. xnrg.c0.!k/events/details/druid-challengeridgeway-
VENUE oaks Park Tea Rooms, Croydon Lane, Banstead, 'T' co.!k; www.f reakevents.co.uk CoST 12750/t29.50 multistage-ultra'2ols.aspx CoST t55 E/D N0
rilnmTir.6!TIFIj 7pm CoNTACT David Ross; 0798 454 0177; info@ E/D NO
.TRAIt.RURAI" hermesrunning.com;wwwhermesrunning.c0m CoSI lftT,rTir'Tll
F{I[fr'mrf,-TFE rli'urtfi.FLAT
CRI5PIN CRISPIAI{ MARATHON (+) L1u 814 C I D 28 I 1A E I D \ tS. t18
VEI{UE SiElford-upo0'Avon Cricket & Sports Club,
n i'i.L,iti) .RURAL OUEEI{ ETIZABETH OTYMPIC PARK IOKM
Swans Nest Lane, Skatf 0rd-upon-avon, 9am C0lllAcT FTYING FOX 1O VEt{Ut oueen Eliabeth 0lympic Park, L0nd0n,9:30am
Christopherseeney;07982240 521; Seeney [eve]; I]FIITFITTFII VEt{UE All Saints First School, Standon, l0:30am CoNTACT Craig Thornton; 07740 554190; 07740 554
.TRAIL atnd.it/29029-2 CosT
01386 612 186: chrisseeney63@gmarl..om: www. C0NTACT Th0mas J0hnson; races@stonemm.co.uk; 190; inf 0@theraceorqanisercom;
broadmeadowruns.co.uk CoST 125/f27 C/D 19/8 E/D N0 THE IOK MUDDY MORUN 2OI5 wwwstonemm.c0.uk/ourraces cosr u2lll4 c/D 25/9 - E/D NO
VEIIUE The Lookout, Discovery Park, Swinley Forest, E/D YEs, +r2
"iltliir.RURAL.::r:,ti Bracknell,loam CoNTACT David Krangel;020 8144 0797; r,rrfiflmmlr,RTTriE
t(D 07q 9 u 534; i1f0,6thef xLk..om: ruddy.nolunrng.
.TRAIt.RURAt .TRAIL
TEMP0 101( W|i'ITER ROAD RACE 1
vEtlUE llmington Sports & Social Club, Mickleton Road, com/c05T r20 c/D 25/0 E/D N0 THE WESTON PARI( OBSTACLE CHAI.LEI{GE RoBlil H00D 101( (+) !-
Stratf ord-up0n-Avon, 10:30am CoilTACT Sarah Blind; (+)t(D VEl,lt t Sherwood Pines, Nottingham, Noon CotlT CT
07540 287 781:01789 267 337; 07717 795 333 ' Rob; info@ .TRAlt VEI{t E Weston Park, Weston-underlizard, 1015am Linda Hamilton;01427 718888; iffo@onestepbey0nd.
tempoevents.co.uk, wwwiempoevenis.co.uk coST IHE IOMItE MUDDY MORUT'I 2015 CoNTACT RlFn Talbot;07812 858 355; info@ org.uk; wwwonestepbeyond.org.uk COST !15/!17 C/D
rl0/112 E/D YES,.t2 VENUE The Lookout, Discovery Park, Swiniey F0rest, kickassendurance.c0.uki wwwkickassendurance.co.uk 2410 E/D YEs,.ts
Bracknell, loam CoNTACT David Krangel;020 8144 0797; COST TBC
rr'rTf,FIIFIi 07919 l4l 534: int0 alhe'ixuk.(on; nLddy.mo rJrniqg. Frr'rJ[|Tfi]
,iii]Ii.RURAL com/cosT t25 c/D 2510 E/D N0 F{nrHr .TRAIL .FLAT
ilit*Ii].RURAL 5I( - HETIX PARK, THE NETPIES
THE HOTMFIRTH 15 MItE RACE (+) SUPERI,IOVA
VEt{t E Holmfirth Community Sports Centre, Heys [-r[rTfl,ardMInTFE
,i](r,ri ir .RURAL
THE IITH BEC(IEY lOK (+) flD vENUE Helix Park, The Kelpies, Granqem0uth,7pm
Rd, Pohf rth, 9:l5am CoNTACT Dene Townend; VENUE Village Cenke, Main Skeet, Beckley, Rye, llam C0NTACT 0Si Evenh Ltd. Events Ltd.; info@gsi-events.
holmf idhraces@mail.com; wwwholmf idhhariers.com/ MARTOW 7 C0NTACT lVartin Burke;01797 230 009; iffo@nice'work. com; www.speed0f lighirun.c0m CoST 113.99/t1599
club-events-a{esults CoST UZll9 E/D YtS, *t2 VEtlt '(D
E Marlow Sports Club, Pound Lane, Marlow, org.uk; wwwnice-work.org.uk C0ST ll3/fl5 C/D 2710 E/D NO
9:30am Coi{TACT Marlow Half Marathon: marlowhalf@ E/D YES, +r2
.TRAIT
marlowstriders.c0.uk wwwmarlowstriders.co.uk C05T
EIIII]IFITIFII fl5lfl8 C/D 22lr0 E/D YES. t20 RT,Tf.flETiI THE lOK MORUN HOLYROOD PARK EDINBURGH
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20t5 (+)
GHOST RACE FOUR (SPOOffiACUtAR) ,ililiiir .RURAt- NEWCASTLE TOWI{ MOOR MARATHON VENUE Holyrood Park. tdinburqh.l0am C0NTACT David
VEI,lUE Alexandra Park, Mo!ntbatten centre, MARLOWHATF MARATIION'(D vEilUE Exhibition Park. Newcastle Upon Tyne, 9:30am Xrangel; 020 81440797; 07919141 534; info@thefixuk.com;
Portsm0uth, 6:45pm CoilTACT r0b piggott; VEilt E Marlow Sports Club (To be Confirmed), C0ilTACT 6e0rge Routledge; ntmmnevacsec20l3@ edinburgh.mo{unning.com/CoST 120 C/D l/ll E/D N0
07780 675 747; f itprorob@hotmail.c0m; https:// P0und Lane, MarloW 9:30am C0t{TACT Marlow Half h0tmail.c0.uk; wwwnortheastmarathonc ub.c0.uk CoST
f itprorob.prim0-solutions.co.uk/ps/event/ Marathor; marlowhalf @marlowsiriders.co.uk; www. fl7819 C/D 25/10 E/D N0 FTN'ITW
+f8 .TRAll- .RURAL .FLAT
TheGhostRace4Spooktacula120l5 CoSI fl7 E/D YE5, marlowhalf marathon.co.uk COSI L22I 124 C lD 221 10
E/D YES. 128.50 UIIB THAMES MEAIIDER MARATHON (+)
lfill.{fl:ir$rFF VENUE YMCA Hawker Centre, Lower Ham Road, '(DI
.TRAIT rflWEIlrfi!:FTTFtl ABERGETE 5 Kingston, loam Coi{TACT Davld R0$; 0798 454 0177;
THE HOPE SKEIETOiI RUN 5M .FtAT laeno
"iili/iii.nURAL VENIJE Abergele Le sJre Cent,e, Avenue. info@hermesru n ning.com ; wwwherm esrunning.com
VENUE Lower Car Park,The Beacon Hill Counky Park, TODEHALF MARATHOII (+) Abergele,lpmCoNTACTsean mccormack; 07n4948 cosr r27r29 c/D 2/n E/D YES. r35
Breakback Lane, W00dh0use Eaves, Loughboro!qh, VENUE Fassaqe Hall, Lode, Cambridge, loam CoNTACT 596; Sean@a be rge leha rieBco.u k; Abe rge le5.Abergele
7:30pm CoNTACT Gaynor Prior; 0800 298 7376; 0796 883 Tessa Shrubbs;01223 811 812; lodefarm@aol.com; www. hatriers.co.uk C0SM/E10 C/D 28/10 E/D YES, +82 fr'rTIf{xrE
.TRAIL.RURAI
6549; nfo@thes keleton run.c0.uk; wwwlheskel
i eton ru n. loderunners.co.uk CoST l21l 123 CID 24110
co.uk CoST t20 E/D N0 E/D YES, t25 |r'FllFllIFIi HARDMOORS 26.2 GOATHTAND MARATHON (+)
.TRAlL .., VEt{t E Goathland,9am CoNTACT Jonalhan Steele;
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ItilTImN Ermfln WHITE RoSE UTTRA (+) r(D 01937 830 6r; 07909 797 872; info@hardmoorsllo.orq.uki
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VEIIUE l\4arsden CC, Mount Road, Huddersfield, Sam www.hardmo0rsll0.org.uk CoSI t30 E/D N0
BROOI(S, SERPEiITINE TAST FRIDAY OF THE DERIVEI{T WATER 1O CoNTACT wane law;01484 599123;07717 7ll 343; info@
MONTH 5K VTNUE Keswick Sch0o Keswick, Noon Coi{TACT Phil teamoa.c0.uk; wwwwhiter0seultra.co.uk CoST 145 C/D
.TRAIt
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VENUE The Bandstand, Hyde Park, L0nd0n, l2:30pm WinskiLl; 01768 744 803 level; derwentwaterl0@gmail. r5I0 E/D YES,4rs THE lOK MORUN ROUNDHAY PARK TEEDS 2015 (+)
Coi{TACT Malcolm French;020 8422 3900; Mlfotm5k@ com; www.keswickac.org.rk CoST fl2lil4 C/D 24110 VEilUE Roundhay Park, Leeds, loam CoilTACT David
wwwserpentine.org.uk/pages/
serpentine.orq.uk; E/D NO Krangel;020 8144 0797;07919 l4l 534; info@thefixuk.com;
lfotmsk.htmi CoST t2lr4 C/D 1610 E/D N0 leeds.mo{unning.com/ CoSI t20 C/D Ull E/D N0
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"n'f R,ii PETZT NIGHT RUI{I{ER. DETAMERE FORESI

BITLERICAY STRIDERS IOK VEIIUE Delamere Forest Visitor Centre. Delamere, Tpm EETIEIIIE
.TRAII. .FIAT .TRAIL .RURAL
VEIIUE Hannakins Farm Community Centre, R0sebay C0NTACTChris Kitchin;wwwlhenighkunnerc0m CoST
HALTOWEEN 5 NITE RUt{ Avenue, Billericay, 9:45am CoNTACT Janet and John r2s E/D N0 PEA( DISTRICT TRAIL RUNNING SERIES - 4 (+)
VEI{UE Water Meadow Thames Val ey Park, Reading, P a"don; 41217 844 224; )an pardon@btiniernet.com, wwu VEt{UE Thornbridge 0utdo0rs, Bakewell, 8:30am
SpmCoilTACTCliff Hilton; 07774754141;clilthilton@ stridersl0k.billericaystriders.com CoST U1/f 13 C/D 24110 .TRAlL.RURAL C0NTACT 0liver H0lmes; info@darkandwhite.co.uk;
oracle.com; wwwhalloween5niterun.c0.uk CoST ll4/!16 E/D YEs, +t2 WARRINGTO}I WAY 40 MItE TRAIT RACE (+) irailrunninqpeaks.co.uk CoSI t12.50 C/D Vll E/D
c/D a/ro E/D N0 VENUE Maple Lodge, May oueen Field Drive, YES, +t3
IdftTrl;rtri:IFi]TFE Pepper Street, Lymm, Tam CoIITACT Kieran Walshe;
lillirflIlaM,IFtTTI.ill
.TRAIL .RURAL
.IRAII-.RURAt
watringtonway@lymmrunners.org.uk; lymmrunneKorg. ET!ffiffiI[E
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THRILLER RUil (+) !k/watrington-way/ coST t25l127 E/D N0 "RURAL
BURiIHAM BEECHES 5K &.IOI( RUN VEtIUE National Star, Ullenw0od, Cheltenham, lpm THE EASY RUtIt{ER SODBURY SLOG
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VENUE Victory Cross, Lord Mayors Drive, Farnham CoIITACT Nina Bartlett;01242 524 478 ldayl; ifletcher@ [-IfiIlTiTIlTIi
.FIAT
VEIIUE Chipping Sodbury, llam Coi{TACT racedir@
Comm0n, l0:30am C0NTACT Michael lvlills; 07850 484 natstarac.!k; www.ihrillerrun.c0.uk/ C0SM8 C/D "lif'1il sodburyslog.co.uk; sodburyslog.co.uk CoST TBC
872; 01753 642 330; michael.mills@burnhambeechesrun. 24lr0 E/D N0 N0 WALI lN THE PAR( 5K (+) E/D NO
co.uk; wwwburnhambeechesrun.co.uk C0ST U4 C/D vENUE 0ueen's Park, Cricket Pavilion, Chesterfield,
2810 E/D YES, +t2 llElTrfr'liffirlTFfi 9:30am CoNTACT John Cannon;01246 566 458; 07902 mlllir'rl
,llilliii . . .RURAL.FLAT
249 316; j.ca n non846@btinternet.com; no rthde rbyshirerc.
.TRAII. .RURAL .TTAT

ETI]iIiIN HEREFORD CIry lOK jimdo.com/CoST l3/t5 E/D oNLY GRAI,{D UNION CAiIAL HALF MARATHON
.TRAII.
'(D
VEIIUE Near ASDA, Belmont Road, ilereford,9am VENUE Cowley Recreation Ground, Uxbridge, 10am '{D
THE HOPE t{ORTHERN SKELETON RUN C0NTACT Nathan P00lt0nr dorstonerunner@hotmail. lilf'ITirt{i:liFilmE CoNTACT Claire Donald;01494 630 759; info@
.TRAIL .RURAI.
VENUE Whinlaiter Fore$, Braithwaite, Keswick, 7:30pm com; www.peakperf ormanceevents.co.nf C0ST t]3 C/D pu rple patch ru n ning.com: trwwpL rpl epa k h'u n 1i ng.com
CoNTACT Gaynor Prior;0800 298 7375;0796 883 6549; 13IO E/D NO AVON VALTEY RAILWAY 4fi0( (+) cosl t21l123 c/D 2/ll UD YEs, +t3

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

126 RUNNER',S WORLD 10/15 !} @runnersworlduk

 I'M A RUNNER

Ididn't run much in high school, but then

my dad got into it. I started to stay in
shape and spend time with him.

Getting out on trails helped me enioy

running. I like hiking, so when I put
the two together, I realised I could go
for hours. I wasn't good at flrst, and
I'm still not that fast, but I'm happy.

There's a treadmill on the lnternational

Space Station because exercising is a
requirement. It's suggested we work
out for two hours every day to counteract
the Ioss ofbone density and muscle
caused by being in space. Staying in
good shape wiII help you be better on
board and when you get back home. -ft
All the astronauts run. Michael Hopkins P "d- r*
runs fast, hard and long. And Sunita
Williams ran the Boston Marathon up
ck oli eaith your v
there. [She began at the same time as
the race and wore an official number.] hry to relearn how to
You have to wear a harness on the
treadmill to hold you down; otherwise
you'd float off. We attach a system course. Once I got word that it was my turn, and tendons haven't been worked out as
ofbungees and carabiners on both I simply hopped on the treadmill. much as you'd like. You ve got to give them
sides, which determines the weight time to get back up to working speed.
of the harness. That way, you're running I think I did 36 miles in total. As a team,
with close to your bodyweight. Running we completed the 200 miles in 28:56:59. Back on earth, your body has to relearn
under your full bodyweight would be While we raced, the space station orbited how to run. I find lifting my legs is much
too hea'"ry'. Imagine carrying an 86kg 18 times and travelled SOO,OOO miles. more difficult at first. I start offon the
pack. I started out wearing 52kg and treadmill, which is softer than being on
worked up to 63.5kg. They don't let you run for almost two the road, and I just do half a mile. If that
weeks after you get back. That's because works flne, the next day I go up to a mile.
It's a little easier on your legs as the core and some of the other ligaments We just work our way into it.
you run, but more difficult on your
shoulders and your back. That's why L

I got into doing intervals; you can get

a lot done in a short period of time.
MY FAVOURITE...
Without gravity, sweat pools on your Shoes Race Running
skin and it doesn't come off until you
wipe it away with a towel. If you don't
do that. it just hangs there.

I did the 2OO-mile Wild West Relay in

l've worn
standard
and minimal
sneakers. Now l'm in
Hoka One One with the
Colorado twice on earth and once in big cushions. They're
orbit. I ran my sections of it in space, like moon shoes.
and my five teammates ran the actual
l've finished
the 52-mile
Bighorn
Mountain Trail Run in
Wyoming three times.
6) tunes
I like the band
Walk the Moc'
Their songs Anna Sun and
Jenny really get me going
You're taken to the other
side of the mountain range
and then you run back.

130 RUNNER'S V/ORLD 1OlI5 * @runnerswo. : -