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LEAN!
54 Ways Running Will Change
tii: l.
Your Life - Starting Trcdayl.Bso n+.,

4 SIMPLE \t rlYI * TO .V, .ii'.:lr.i:iW

'8,

BEAT SHIN PAIN pgz

17
GOLDEN RULES
FOR YOUR FIRST
Tffi
EMTffi
MARATHON
?76

NEW POWER
BREAKFASTS
ON T EST FOR RUNNERS
GPS WATCHES
FOR ANY BUDGET lfi llllilllllllll lllllil I lil rlnfr'
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 RUNNER'SEEEEH

CwNTENTS l'lAY 2015

On the
cover

58
voL 23
NO. 05
Cover photography
lan Montgomery

23 COMMUTER TRAIN
Running to work
How one determined couple

t
tackled a big problem

27 Cut Str*ss By
12.4% Right ltd*wl
Just head for the trails

5O Get Fit, Strong

and l-ean
54 ways running will change
your lrfe, starting today

74 6 New Power
Breakfasts For Runners
The starting point is porridge...

75 17 Golden Rules For

Your First Marathon
What to do (and what definitely
not to do) in your maiden 26.2

85 5K Training Guide
For Every Goal
We have the perfect plans

ners: tna casy

un Longer
You'll finish stronger and
have fewer injuries, too

97 4 Simple Moves
To Beat Shin Pain
Take care of this much-
neglected part of the body

lOl 3 Steps To A
Rock-Solid Core
Stand taller and run stronger

lO5 On Test: GPS

Watches For Any Budget
Keep track of yourself

ll3 Sleep Bett€r Tonight

Get the shut-eye you need
I

OO4 RUNNER'S WORLD O5l15 ,. "aa a-:,/.

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in
escaped in a small plane, but crashed
a storm. Ilse woke uP in a Red Cross
stationwith onlY minor injuries,
in
managed to get a plane to Flensburg
northwestern GermanY, then walked
186 miles south to the town of Celle.
Viviane has Ilse's written account of
the journeY: 'Having no home and no
news of whathadhaPPenedto mY
family,I set offtowalkto Cellewith
another girl. We walked for thtee weeks,
sleeping in haystacks, eating tutnip s and
stealing milk. There wete thousands of
people on the move, as there wete no
trains or buses. Everyone was trying to
find refuge or find their way home. I had
blood blistets on my feet and had them
bandaged at each Red Ctoss station.'
'I wanted to honour the hardships my
gran faced and the hardships others in
similar situations face every day across
the world,' explains Viviane. 'I chose to
raise moneyfor the British Red Cross
because they helped her, and because of
the incredible work theY do today'
Viviane's original plan was to run the
5OOmiles from Unieradz to Celle. But
the more she researched, the more
inspired she became bY the awesome
challenges other runners had taken on,
.*%* so she decidedto pushtheboundaries,
oiffitslng;arnu9[ longer challenge that
took her through Euiope, finishing in
=\\-
Tarifa, in the far south of SPain.
-:gqJgly 15 Iast Year, Viviane left
Uniera-iFu She wasn't entirely alone.
With her was Bob, a black and Yellow
032 RUNNER'S WORLD O5l15
tI
IT
i:
Viviane's strength and stamina held up :
well for the flrst half of the trip. But t
beyondthe I,So0-mile marh niggles
began to bother her - first came iliotibial
band qmdrome, thenAchilles tendinitis.
'I just had to manage the Pain and
inflammation as best I could,' she says. L
t
Aside from the enormous distance, the
terrainlresented its own challenges. In
France she found herselfrunning along
roads with no pavements or hard
shoulder. Germany's wide cycle paths
were a dream, but lugging Bob through
forests and over Spanish mountains, on
'ridiculously off-road terrain' took its
toll.'I always knewitwouldbe a
physical challenge,' she saYs. 'But I
hadn't appreciated the mental side. I've
never been a loner, so when it's just you
out there, daY after daY, Pushing the
limits, it can become extremely tough"
On harder days, Viviane told herself
that what she was enduring was nothing
compared with what over 46 million
displaced people around the world have
E
to endure. 'While I had food, money and
a roof - or a tent - over mY head, theY
often have none of that,' she saYs.
E
Andiust as her grandmother's journey
was made possible by the help of others,
the kindness Viviane encountered
E
constantly amazed her. 'From a bed for
the night to a free meal, or just words of
Clockwlse from top lefti viviane reaches the 3,oookm encouragement, the people were one of
marl! at Valencla; starting out trom Unieradz, Poland;
the highlights of the whole experience.
celebiating the finlsh in Tarifa, spain, with her mum; Bob
suffers an intury; and making a splash after an epic iourney In the entire six months I was on the
road I had nothing stolen, even though I
children s buggy that, fully loadedwith did sometimes have to leave mY stuff
her possessions, weighed 35kg. 'I looked unattended. There were a few unsettling
either homeless or crazY,' she saYs. encounters, but I never felt threatened"
AlthoughViviane had alwaYs been
sporty, she took uP running onlY a
couple ofyears ago. 'I began to take
'When it's iust You
running more seriouslY once I was out there, day after
planning the trip, but I also knew from day, it can become
my research on multi-day endurance
challenges that people tend to build up extremelY tough'
stamina during the endeavour.'
Early on, Viviane covered 12-15 miles a After pushing and pulling Bob across
day, but soon that ramPed uP to 20-25 Poland, GermanY, the Netherlands,
miles. 'I'd usually reach my destination Belgium, France and SPain, Viviane
by early afternoon. Then I'd eat' she says' reached her destination. 'The elation I
'I'd sort out my sleeping arrangements felt is difficult to put into words.'
for the next daY, write mYblog, rest Viviane, who's nowbackin London,
explore, and connect with family and has raised over €I0,0O0 for the Red
friends on social media. Then eat some Cross. 'It has been an amazing, life-
more. I tried to take a day's break each affirming experience,' she saYs' 'I've
week for proper rest and refuelling.' learned that I'm stronger - mentally and
Reaching Celle, which completed her physically - and more determined than
grandmother's journey, was a profound I knew. I've learned that PeoPIe are
experience. 'seeing what she had seen, generally good, and that breaking large
albeit in very different circumstances, projects into manageable goals is
was very special,' says Viviane. 'I was essential to avoid that feeling ofbeing
also elated that I'd completed my initial overwhelmed. But most of all, I've
aim - going further was alwaYs just a learned that by taking ourselves out of
bonus.' But as her daYs on the road our comfort zones, we can achieve more
accumulated, Viviane saYs that the than we ever thought possible' This is
i
miles became Just numbers'. 'I would genuinely where tle magic happens.' @
simply choose a place about 3OO miles
lD Vivrunseurope.com
away and gradually reel it in.'
@runnersworlduk
 HUMAN RACE
'
WHAT IT TAKES TO...
Tlrrn alife
around
In May 2014, RW ran a story about the
charitySPAT (Social Purpose and
Time), which uses running to help
homeless young people flnd their feet.
Claude Umuhire, agraduate of the
inaugural programme, told us: 'I learned
that if youwant to change something
you've got to get out and go after it.'
Ayear on, Claude is about to start a
full-time job atthe organisation, now
renamed The Running Charity (TRC).
'It shows the progamme works,' saYs
Claude, who was homeless for eight
months before he met the charitY's
founder, James Gilley, in September
2OI2. 'TRC teaches goal-setting - how
you set small goals on the way to bigger
ones,' says Claude. 'As I got fltter I could
see that goal-setting worked for me
physically and that I could apply the
same template to other challenges, Iike
flnding a job and somewhere to live.'
Once Claude finished the six-month
programme, he stayed on to mentor the
next wave of participants. He became
an instructor and in his new role, as
Programme Coordinator, he'Il be
Be ahip opperformer
Mike Becketthad
always been active,
until osteoarthritis
struck in his 4Os.
'It was devastating'
says theinternational
trade advisorfrom
Whalley, Lancashire.
'I went from taking
part in every sport I
could to barelybeing
able to walk IO0m.'
As Mike's lifestyle
became increasingly
sedentary the weight
piled on, exacerbating
his condition. At 53,
he decided enough
was enoug[r and opted to have a hip
replacement. 'The idea of running never
entered my head,' he says. 'I just wanted
to be able to walkwithout pain.'
The operation went well and then a
health MOT - which revealed he was
dangerously overweight with high blood
pressure and cholesterol - gave him a
wake-up call. 'I changed my diet and
034 RUNNER'S WORLD O5/I5
r TIUN{AN I-,I,\CE
managingTRC's London- andhelp thembelieve in
based programmes, training themselves. It only takes
volunteers and supporting one positive outcome to
the chariffs expansion give you the motivation
throughout the UK. to keep pushing.'
'The fact that Claude has made a Claude, now 24, has also progressed in
success of himself is immentely his running. 'I have a wall with all my
inspiring to others,' says James.'He race numbers and medals on,'he saYs.
understands every step ofthe process. He's running the London Marathon for
He has that personal extrlerience ofthe TRC this month, aiming for a sub-4:Oo
barriers that these young people face, finish. 'It's like things have gone tull
and how to overcome them.' circle. I'm now working for the charity
When Claude started the prograrnme, that helped me so much, helping other
he felt'locked away in a shell'with low young people battling homelessness. It's
self-worth and no confidence. 'I can see great to be able to give something back.'
that in others,' he says. 'I've been there,
so I canbridge the communication gap O virg inmoneyg iving. comr/claudeumuhire
The rules of running
;j.1 t:-it\.
:-'t'.,,;,
:. a.t
; 7, ..-::,,\
..-).1\16
ll +
started running on the Stand still
treadmill, edging up the
distance,'he says. His wife, at red lights ll
Deborah, was amazed
when he told her he had }t,
started running. But less K
than seven months later,
fltter and slimmer than
/
he'd been in years, he ran /
I
his flrst race - a lOK. Six
months later he ran the 7
London Marathon in 4:23,
a time he's since bettered.
4
'I can t begin to tell you
howmuch runninghas
changed my life,' he says.
Deborah nowjoins him for
the odd 5K and even his hip
=
specialist is supportive. 'He says it's very Sharks die when they stop moving. Runners
:-
good for myhealth, but it might shorten do not. Keep this in mind next time you
the'shelf life'of the hip,'says Mike. encounter a red pedestrian light or busy
Mike will turn 6O on the day of the 2016
Virgin Money London Marathon. He
junction. There's no need to dance from
foot to foot as if you need to pee. Just rt
plans to make it his last full marathon, chill. Then resume running.
but has no intention of hanging up l
his running shoes. 'I want to continue O Extractftom The Runner's Rule Book
for as long as I can,'he says. by Mark Remy (t11.99, Rodale Press)
.* @runnersworlduk
 HUMAN RACE
'
LETTEIT OF THB MONTH
Run for the
joy of it
Yesterday I ran two
miles in 21 minutes.
Nothingto shout
about, but it was my
flrst run in 13 weeks
after an Achilles
problem I thought
may have meant the
end of myrunning.
The delayed onset
muscle soreness has
never felt so good!
The half marathon
I have planned for
October is still a long
way offbut thoughts
of chasing that
elusive sub-1:40
have been cast aside.
It's the sheerjoY
of running that is
more greatlymissed
when you can't do it.
Enjoy every steP.
Craig Parkinson,
Carlisle, Cumbria
The month in mail
readers enioved Member
1S% of letters told us
sfafe (RW April) and
extolled the benefits of
being in a running club
World to thank for the constar : motivation and for keeping my desire
savs Jennifer Russell, serving rvith the Royal NaW on RFA Argus
What's inspired or annoyed you this month? The writer of the winnin$letter
-ilt *"""i.,i apair of SauconyProGrid Hurricane 16 shoes' worth
035 RUNNER'S WORLD O5lI5
Lose to gain
NexThompson is 2l and has
autism and dysPraxia. ['vebeen
his supportworker fbr 121ears.
In January 2O14, Alex ucighed
over Z}stonc, so hc agreed to
address his weight. [{c'started
running. \\rith guidance f'rom a
friend and from articles in R\[',
he's gone on to cotnPlete 5K
and lOKraces, and a lS-mile
run. Alex has lostfour stonc,
increased his self:confldence
and social skills, and madc new
foiends. Runninghas opened so
many opportunities for him.
Rolph Poge, by emoil
letter echoed lan White's
receiving RW admission (RW April)
makes their day
enjoying running
+ therefore I run.
Why is it so costh'to enter
races? Running is a gfeat
sport for its simPlicitY and
accessibility. It's a shame
this ideology no longer flts a
gfo\Ming number of events.
Paul Harris Sutto n, Surrqt
RW says Have races become too expensive? Let us know
The thouEht
that counts
Your feature Wtite to
run (RW, March) got
me thinking about
why I value running.
In short, running
helps me think. As an
academic, thinking
is an essential Part
of my job. But it's
surprising how the
'noise'of the modern
world can clutter Your
mind and limit the
opportunities to think
clearly. I've lost count
of the number of
times a run has
helped me clarify my
thoughts. For those
moments of outdoor
liberation I am no
longer a slave to the
Iaptop or emails. I
am reminded of mY
whole self - that I am
aliving, breathing,
that he isn't Yet moving, feeling
creature. I think,
GillAldworth'
Brecon,Wales
f,llo.*
'
Twifter > @runnersworlduk
\
A wav to help
the hbmeles-s
Philip Morris asked
whether unwanted
foil blankets could be
put to good use (RW
Mar). I volunteer at a
homeless charitY and
believe the blankets
could be useful, as
they are light, small
and highly effective.
I suggest people look
for their Iocal
homeless charitY,
whichwould, more
than likely, be very
glad to receive them.
Vic Bimson,
Taunton, Somerset
Sporty 4O
At the age of36 I
decided I wanted to
be fitter at 40 than I
was at 30. So I started
to run, just one or two
miles under cover of
darkness. It was slow
progress, but I got uP
to four miies, entered
a couple of SKs and
nervouslyjoined a
local running club.
Four years later,
I ran the London
Marathon. t have iost
I.5 stone and droPPed
two dress sizes. A]so,
myblood sugar and
cholesterol levels
have improved. Al1 in
all, turning 40 has not
been bad at all.
BeckyWitton,
Peterborough, Cambs
@IF
i :'- -:-:.'iorduk
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 *ri I a'
,,
{
RW PROMOTION l'*
*

THE FINAL
SH
The #asics262 recruits are fast approaching
the home straight in their spring marathon
.i?
ss.
t

I
I
I

i
training. Find out if they're on target and get
advice from the experts for your own training

ith 1O training Training Day 2 wasn't just

weeks already
ticked off, six
to go and
slap-bang in the
heart of the high-mileage weeks,
late February also signalled the
final training day in the #asics262
calendar. ln a little over six weeks
our five marathon hopefuls will
be running through the elegant
boulevards of the French capital
in one of Europe's biggest 26.2s.
With the Paris Marathon looming
- it takes place on April 12 - there
was no time to waste, so coaches
Sam Murphy and Steve Smythe
put the #asics262 recruits to
the test in their longest run yet
around London's Battersea Park.
about training the body, but
training hearts and heads too,
so sports psychologist Victor
Thompson joined the team to
talk mind matters.
With their marathon dreams
in reach, there were big
questions: would physio Sarah
give sub-3:3O runner Tim the
all-clear to run again after his
injury? Does first-timer Tony
have more in the tank following
nutritionist Ruth's strict 4pm
Weetabix regime? Find out how
the runners are finding the
#asics262 treatment over the
page and get more updates, plus
advice for your own training, at Pl r .{i.
ru n nersworl d .co.uk/tar gel262.

1B

1'ffi7
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 RWffiPROMOTION

OUR#ASICS262 'I absolutely cannot wait to be standing on the start

PROGRESS line with the 5OOOO other runners. Every day I visualise
standingonthatline, readyto achieve mydream of a
RtrPORTS sub-3:3o marathon. While I don't want this whole
TtM JO!{CS
experience to end, Paris is what it has all been about,
Marathon PB: 3:5] so bring it on. Allez, allez!'
Target: Sub-3:3O
Su{e $ri${} i"*x slsteE" T:Er .}o nr.:
'The injury I picked up
shortly before Training
Day j was worse than
anticipated and has
flE
been a massive
challenge to deal with.
Luckily, coach Sam training, including
ffi
has kept me as fit as cyciing and ,l
possible with cross- swimming.'

ff
AilYNOACI,I
Marathon PB: 4:12
Target: Sub-4:OO
f ?'%'4ff1
6sflF fl
'l'm still buzzing from
running l:39 at a half
h # l-"_ ". r
marathon last
weekend. lt was
almost Like a mini
practice run for a lot, I never thoughl
Parls. I owe Steve, I would be able to
Sarah and Ruth such achieve thls time.'

IOTY iICNEILL
Marathon first-timer
Target: Sub-4:OO

'l struggle with carb

loadinq and l'm
trying to find a
compromise
between what
nutritionist Ruth banana as an
wou d like me to afternoon snack
have - three - and what I can
Weetabix and a stomachl'

ANDREAU'ES?ICTT
Marathon ?B:4.3f
Target: Sub-4:30 THE ASICS SPORTS r
E

'Some of the sessions

look hard on paper
PSYCHOLOGIST: -n" lir)

but l'm grand when i

get going and I
VICTOR ' -i.** tsl*.
generally end up
running faster than session is over and
THOMPSCN H
the p an. t's a great you know that 'lf you struggle with negative thinking
feeling when the you've smashed itl' during training you're very likely to
experience it during race day as well.
However, you've got opportunities
during training to address any negative
TOI{ RANH
Maralhon PB: 3:36
@ thoughts and think in a way that's more
helpful than limiting. The five runners

#
Target: Sub-3:OO today have done a lot of really good
,b;.F training in terms of long runs and faster
'l can't walt for Paris i[' '
runs, but some of them don't see how
and l'm starting to
those two things will marry up on race
get real y excited.
Nervous, too, but ;ffij;i,-., day, They need to remind themselves
of all the good preparation they've
that's only because it
means so much to andhealthy. flcan done, and of their readiness. For all five
me. i'm going to achreve that, l'l be runners the indicators point to them
focus on staying fit confident in Paris.' having a great race.'
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 S *r**r*c .,MMENTARY

'[bnk

Thlk
n
\=
1:+
but I'm still hopeful I can reel him
in on the flnal, flat 30Om. I throw
myself into the unforgivingminute
and for a moment victory seems
possible. Then he sneaks a peek
PAUL
TONKINSON
a,*h back and sprints like a maniac
for the last 20Om. It's over. I'm
vanquished. Bythe time I cross the
Iine he's caught two other runners.

'Mymindiswri ting cheques I stretch out myhand. 'Well

my legs can't cash'
I think it's important in life-
and especially in running - to
accept exactly where you are in
the scheme of things. Delusion is a
shortcut to madness. But analysis
needs a clear eye, a strong heart
and a keen sense of self.
I'm slipping down the pack. Age
is chipping away at mytimes in
way I never anticipated. Take last
weekend, for instance. I turned up
to the local Parkrun in good faith.
Admittedly, I'd been off running
for 10 days with a nagging tendon,
but I was eager to return to the fray.
Recent races have followed a
similar pattern. I start steady, look
around me, feel the company isn't
befltting and speed up tojoin the
middle-of-the-pack crowd. Then
there's a gradual slippage until I
rejoin those I set offwith. I'm not
as fast as I think I am. My mind is
writing cheques my legs can't cash.
We set off and the usual pattern
plays out. I'm slow-ish, then speed
up through the flrst kilometre,
overtaking the kids, the elderly
and some bloke in thick tracksuit
trousers and a rugby top. I glide
through to my rightful place in
the pack. Runners. Club runners.
I may be at the back of them, but I
Then I hear a healry', Iaboured
wheeze on my shoulder and, with a
slightbrush of the elbow, he's past
me: the rugby-top bloke. Is this
where I truly am in the scheme of
things? He's approaching chunky
and running with a rolling scurry
as if he's just woken up underneath
a a bridge and realised the offlicence
closes in two minutes. Before I
regain mybearings he's nicked 2O
metres. We've got three laps left
and the next two followapattern - "
he holds his lead on the flat, I catch
him and gain flve metres on the
Iong drag up the other side, then he
barrels down the descent and gets
I0 metres on me again. And aII the
time he's makingthis high-pitched
sound. It's irritating me: it's a
wheeze, with a catch right at the
top of his throat. I'm tempted to let
him go just so I don't have to listen
to it. I'm tired, I'm out ofshape and
he's doing my head in, but we're
battling - we're racing.
It's not the race I planned to be
in. I thought I'dbe duellingwith
the club vests. Myform isn't as
intended, either. My tiredness is
manifesting in a shuddering over-
striding steps - a moob-trembling
pigeon-toed, spit-splattered tempo.
run, mate,' I offerbywayof
congratulation. 'Great fun!' he
exclaims. A real ding-dong.' He's
the poshest bloke I've chatted to
in quite some time. 'I noticed your
breathing was a bit...,' I pause,
searching my internal thesaurus in
the name of diplomacy.'Strained?'
he interjects.'Yes, it is rather.
(n) Ite got a cold at the minute. I'm
BOz max
normally a lot faster, but you do
The tevel of
what you can, don't you?'
post-wash odour
Indeed you do. As a runner, what
retention that
you can do on some days may
signals the last
be less than on others. And your
outing for an
power will diminish over time,
item of running
but that doesn't really matter.
apparel
In the scheme of things there
willalways be runners faster
than you, and some slower. All
that matters is that you're in
there somewhere. And you're still
trying to beat the guy in front.
O Paul Tonkinsonis a standup
come dian who sp ends his time
running and philosophising.
,-
d
I

can see them. Unfortunately, they
seem to be getting further away.
Into the second kilometre. I'm
breathing heavily, but there's a
sense offlow. The long rest has
Ieft me feeling refreshed. My
Iegs aren't all that, but I'm racing
from memory pumping my arms,
taking short, quick steps.
As we hit the flnal lap I'm running I
through puddles and goingwide
on the corners. It's running's
equivalent ofbeing on the ropes.
With a huge effort I catch him on
the final climb. Wheeze-choke,
wheeze-choke, wheeze-choke.
He murders me onthe flnal
descent. Mylegs are screaming

h
'Mygoaihas 'It does not matter
E
alwaysbeento howslowlyyougo,
qo slowdourn as as long as you do
6
o
c
Wditls William Shakespeare,
playwright
slowly as possible.'
Frank Shorter,
Bill Dellinger,
coach
not stop.'
Confucius,
.s l9T2Olyrnpic philosopher
marathon champion
!

o45 RUNNER',S WORLD os/ts .} @runnersworlduk

I

O5O RUNNER'S WORLD O5/I5 t @runnersworlduk

t
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 lost TOlb in a year and a half.
couldnit run for more than
3O seconds when I started" and
now I'm running l0-milers and
planning myflrst half marathon.
find such great peace in a nice long run.
li!,::!:{a r:;ir-1'!
) Eighteen months ago I weighed 21st
and had a health scare. Running has
helped me beat my weight issues - I'm
nowjust over 13st, have a IOK PB of
44 minutes and am running my flrst
marathon inApril.
$tieh*l'*j H**59klns
) I started running four years ago, shortly
after I was able to walk again. My first run
was 2km and it took me 20 minutes. I've
nowrrn a4;26 marathon and 2S-minute
5K, and I've become a run director at
Parkrun. I feel very proud and grateful to
all the amazing people who supported me.
Get out there and run!
) Having had self-confldence issues,
running has helped me feel better about
myself. It has become my therapy.
r .r -.;. .-:: : I r*----
) Running gave me back myself.
i: h riiiti r"*s Nsw***ra'l
) Running has saved my life. I've always
run, but after my daughtervery sadly
took her own life in 2OI2, when she
was aged just 18, I went into massive
depression and gave up everything I loved
doing. I so desperatelywanted not to be
here. Ayear ago myyoungest daughter
encouraged and inspired me to start
running again and we've run together
every day since. It has helped me regain
my inner strength and also helped her
deal with the loss of her sister. We now
run in her loving memory.
i(.i:iri:sriir? F*try
Change afoot
Beat stress
Swedish researchers found
well-trained muscles are more
efficient at clearing stress-inducing
substances from the body.
0s2 RUNNER',S WORLD 05/15
I ) Runningkeeps me close to
my Dad - he loved the sport.
I ) I was depressed to the point ofa nervous
breakdown. Running snapped me out of it.
I lost three stone. joined a running group,
helped organise Carlisle Parkrun and
gained hundreds of newfriends. Notbad
for a socially awkward introvert.
St6?s e!&rin.x?**iC
l It's a commitment that pulls you away
from the negativity oflife and leads you
on a journey of happiness and wonder.
F Running saved my
life. I lost 10st Blb in
ayear and I'm now
heading for the 53-
mile Highland'Fling.
Totallyhooked!
Ruth Howie
)Runninghas saved mefrom somevery
low moments. I really eouldn t do without
it. It helped me regain my confidence
after an abusive relationship and gave
metimetothink.
Jo Allcock
I
) I was going through my divorce when
afriend convinced me to join Stockport
Harriers. I made friends from the first day.
Ifs such a greatfeelingthatwe allhave
this thing in common.
I
Jon-Paul Kearns
) I started running later in life (at a5).
I'd always hated sport, but the impact
running has on my clinical depression is
A huge wealth of scientific research highlighk the myriad ways in which
Saveyourknees Thke heart Boostyour imrnunity
Running strengthens tendons and US research found rhat rf you run for just Over 6O per cent of runners report
reduces age-related degeneration, five to i0 mins a oay you're 45 per cent fewer colds after taking up the sport,
according to research published less likely to c:e torn cardiovascular according to research by the American
in the journal lge. disease :-a- : - :--'rr:'rner. College of Sports Medicine.
, @runnersworlduk
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) I started running seven years agq to
do the Race for Life for afriend who was
going through breast cancer. Sadly, she
passed away. Then, in 2OI2, I discovered
I had the disease. I didn t stop running
through all my treatment as it helped me
feelnormal. Runningwith mygirls in my
runninggroup got me throughthe tough
times. The cancer returned last year and
I hadto go throughchemo again,but I
kept running and now I'm training to run
the London Marathon for Breakthrough
Breast Cancer.
Chantele Louise Rarhbrook
)Runninghas changed me, inside and
out. I started when I stopped smoking
andwanted to find somethinghealthy
to replace itwith. Thatwas in 2007. I'm
a different person now. Running has
brought so manybenefits and led me
to places I never dreamed I could go. I
lost lots of weight, got fit and became an
on-callfireflghter. I can't imagine mylife
without running. And I set a much better
example to my kids these days. I never
imagined what I would end up achieving.
Claire Jones
) Ifs changed my life by showing me I'm
capable of so much more than I ever
imagined. I'm 43 and started running flve
years ago. It took a while to get used to it,
but I've since done some SKs and tOKq
and I'm gearingup for mysecond half
marathon. I'[ never break any records
but I've discovered I've got strengfh,
determination, grit and resilience.
Running also keeps me happy and helps
me manage stress. I bloody love it!
Mary Dolly Faulkner
)I'mmumto aone-year-old girl and a
four-year-old boywho's severely disabled.
Life is a constant battle. It's hard to make
plans, we have many sleepless nights
and his illness is complicated so we often
can't fix his problems and spend much
Dodge diabetes
Sprint training improves insulin
sensitivity, reducing your risk of type
2 diabetes, according to research at
Heriot-Watt University, Edlnburgh.
054 RUNNER'S WORLD O5l15
of our time frustrated. \Iv husband has
always found running therapeutic. So last
September I signed up for a half marathon.
Over the last six months I have found my
escape. I'm fitter, healthier and happier, I
can run whenever it's convenient around
mykids' needs, and my running friends
are so supportive. Running has changed
my life for the better.
-!**rnr: isffii*s$,i
F Running saved me from annihilation
after my husband died in 201I. I found
peace and a new life through it.
$uz*nil* F{*,!i;litrj
) Runninghas given
me the confldence to
achieve things I never
thought I could.
Flelen Eaxter
) My ex-partner left me with nothing.
One day I decided to do something to
make me happier: I took up running. Well
I bought atreadmill andwalked on it for
an hour a night until I was flt enough to
iog. Then one dayl tookoffoutside. I ran
every day for a year and lost 6st. I started
running races for charity - SKs, IOKs,
lo-milers, off-roaders, half marathons
and flnally, in 201& the London Marathon.
I'll keep running as long as mylegs will
let me - it's not just changed my life and
my flgure, but helps me change other
people's lives, too. I nowvolunteer at races
to give backto the running community.
Ange Morley
) Running picked me up after I found out
I couldn't have children. I thought, 'Now
I knowwhat mybody can't dq it's time
to find out what it can...' . TTwo years later
I ran myflrst marathon. It helps me to
Sharpen),our mind (Affter)burn blubber
Research at the Uriversity of Illinois. A 45-min sess on boosts your
US, just showed 30 rinltes of running metabolisrn for 14 hours, according to
lmproved reaction times and research at the Human Performance
reasoning ability. Laboratory rr': Nonh Carolina, US.
feel part of a community. Finding out you
can't have children is veryisolating, when
everyone around you lives a very normal
Iife, with children and conversation about
family. Now I belong to a community that
talks about running and being positive.
Vonnie Raw
) Running a marathon last year was one
of the proudest moments of mylife. The
trainingwas the best therapy after the
breakup of a long-term relationship - it
gave me a structure to each week and
a reason not to open/finish that bottle
of wine. The sense of accomplishment
each time I ran a longer distance was
something I'd never felt before. Running
gave me confldence in myworkandwith
people. It gave me focus, and respect for
myself and everything around me. It gave
me a place to escape from myworries.
sarah Fencott
) I had my fourth baby nine years ago,
born with huge heart complications and
Down's Syndrome. Het now a tenacious
almost-10-year-old and throughout
manytesting moments of ill health and
uncertainty, it's trail running that has
saved mylife, mysoul and mywell-being.
I don tknowhowl'dhave managed
withoutthe headspace that comes from
the forest stones beneath myfeet.
Sarah Sheldrake
) Eighteen months ago I was diagnosed
with severe sleep apnea. Now, after losing
two stone through mnning, I'm doing a
half marathon a month and I'm cured.
Nicholas Smith
) I feel blessed to be still running in my
55th year. I've loved it since I was 14 and
still do. Sadly, I suffered a stroke flve years
agq but running kept me going. I'm so
glad to have runwith Croydon Harriers in
the early days and Widness Wasps now.
Deansie Phillips
Kickthehabit
Regular running can reduce
cravings in smokers
according to a study at
Brown University, US.
!; @runnersworlduk
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!) @runnersworlduk
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Lott believes that introducing incentives,
in the same manner as cycle-commuting
was encouraged by the introduction of
the Cycle to Work scheme in 1999, would
help get more people on board. 'More
than half a million people in the UK have
joined tax-free Cycle to Work schemes,
with the flnancial incentive being the
biggest driver,' he says. A tax-free Run
to Work scheme that saves PeoPIe
money on running shoes, rucksacks and
reflective jackets could have the same
impact.' Run2Work has launched a
petition to get the government to provide
such a scheme. It's also challenging the
HMRC ruling that kit purchased under
Cycle to Work tax-emption schemes
can't be used for running. 'We're
asking HMRC to clarify the scheme to
incorporate running,' says Lott.
Interestingly, Coolls
research showed saving
moneywas not a major
factor for potential
run-commuters. 'The
prospect of saving
money on petrol or
public transport doesn't
motivate them - it's
more of a bonus than an
incentive.' he says. But
Lott notes that the same
could have been said
before the introduction
of Cycle to Work.
'Companies promoted it to employees as
a benefit, which kick-started the rise in
the numbers taking part.'
One of the successes of Cycle to Work
is the number ofpeople it has brought
into cycling. Theybegin as commuters
and later become involved in the sport.
In a recent survey, 4O per cent of scheme
members said that prior to signing up
they were novice or occasional cyclists.
One of Lotfs goals with Run2Work is to
bring people into running in the same
way. 'We're aiming for an extra million
by 202Q helping to address the low levels
of physical activity in the UK and our
obesity crisis, and reducing transport
congestion and pollution,' he says.
This will involve making run-
commuting both easier on a practical
level and more socially acceptable.
Run2Work holds a monthly #Run2Work
day on the flrst Thursday of each month,
encouraging people to share their
experiences and photos on social media
and getting non-commuting runners
to give it a try. It's what got Helen Frost
into run-commuting last summer. 'I'd
been running for a few months; I was
initially attracted by the [Run2Work
dayl freebies and discounts,'says the
26-year-old, who is studying for a PhD
in microbiology at the University of
Manchester. 'Now I'm in training for
the London Marathon and I've found
060 RUNNER',S WORLD 05/15
run-commuting a great way to uP mY
mileage without eating into my free time.'
In fact, time efEciency is the chief
reason cited by those who've already
swapped their suits for sweaty running
gear, according to Cook. 'It doesn't
necessarily mean someone's journey is
quicker - it may even be slower - but it
frees up time,'he explains. Lott agrees:
'People spend longer commuting than
they used to, work longer hours and
have more demands on their time, so the
killing-two-birds-with-one- stone aspect
of run-commutinghas huge apPeal.'
ROUTINEACTI\TTY
While issues of 'hard infrastructure
- such as the provision of showers
and lockers - might hold some people
bach Cook says there
are also issues of'soft
infrastructure - such as
social acceptability and a
supportive offi ce policy.
'There's amountain
of small molehills in
people's minds,' he says.
'Initiatives like
Run2Workdayhelp to
normalise running to
work' says Gareth Lewis,
a consultant at the I
think tankUrban Land
Institute, and a veteran
run-commuter.'The more people there
are boarding trains in running kit and
turning up to work glistening with sweat,
the more acceptable itwill appear.'
But while the converted don't need
a fancy new shower to make run-
commuting more attractive, Lewis
believes they should demand more.
'sneaking into the office loos to clean
up with a wet wipe isn't appealing to
everyone,' he says. Cook agrees:'Those
who already run-commute will carry on,
I
THE trIVVIRONMENTAL SIDtr
Kilos of carbon emissions saved per year by run-commuters
compared with commuting bY.,'
n7, Fl a
36.6 ,1./.,/ [,b',..C
-- -
(TRATN) (BUS) (cAR)
rRoyal Holloway, University ot London. Based on the average run-commuter:
162.7 trips per year, with an average distance of 8km
t @runnersworlduk
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67.I per cent of commuters
use cars or vans as their
usual mode of transport
comparedwith 17.8 per
cent who use public
transport, 10.9 per cent
who walk and 3.I per cent
who cycle.'We don't know
how many people run to
work because the question
has never been asked,' says Cook.
Frost is now setting up a run-commute
initiative at the University of Manchester.
'By developing a community of run-
commuters I'm hoping to create an
environment in which other people feei
they can take up running, or keep it up,'
she explains. 'The idea is to emulate the
University's Cycle Users'group, which is
very much a bottom-up community.'
Cook's research revealed that for many
runners who don't run-commute, their
reasons were less about barriers than
about mindset. A lot of runners see it as a
sport rather than as a way of getting from
Ato B,' he explains.'Manyhadn't even
considered run-commuting as a
possibility,'Well, now you can...

TAKING STEPS
Your first task is to find a decent route.
Run2Work's route planner will plot you a
route anyr;vhere in the UK and give you a
time guideline for slow, moderate or fast
paces. Walklt.com - available as an app
or online - offers route planning in 70
British towns and cities, with options for
the most direct, quietest or least polluted
way to get where you want to go.
If you re in the capital, Home Run
London (homerunlondon.com) offers
four guided runs, starting and finishing
at branches of Fitness First health
clubs and transporting your bags for
you. Or consider starting your own
Facebook Run2Work group to flnd
some run-commute buddies.
Next, consider whether you'll run the
whole way orjust part ofthe journey.
'Distance can be a barrier when it's too
short or too long,' says Cook. Is it worth
getting sweaty for? The solution might
be to add miles and run-commute home,
when there's less time pressure.
Then there's the issue ofpersonal
hygiene. Your workplace may not have
shower facilities'For some, the solution
is to run from work, rather than to work,'
says Cook.'You have everythingyou need
at home, but it's not necessarily easier
- it depends on logistics, such as what
you have to transport each way and time
issues at the start and end ofthe day.'
If you don't have shower facilities at
work, you could use a 'dry' shower spray
(Muc- Off Dry Shower, f,7, wiggie.co.uk)
or wet wipes (Nathan Power Shower
Wipes, €3.19, amazon.co.uk). Another
t
option is tojoin a gym or leisure centre
near work. It's worth asking whether
'shower-only' membership is available.
But Run2Work encourages you to get
in touch if you'd like your workplace
to instal showers and lockers. 'We'11
contact them on your behalf without
namingyou,'says Lott.
Though some brands make specialist
urban-running kit (eg Gore's Urban Run
range), you can run-commute in your
normal gear. You will need a specialist
running bag though, to lug your laptop,
shoes and clothing, or even just awallet
and keys.'Determine exactly what you II
be carrying,' advises Shankara Smith
IT'S IN
TTItr BAG
A good-quality running-
specific backpack with
the right dimensions
and storage optrons
for your particular
work needs is fhe
key piece of run-
commuter kit. Here
are three of the best:

062 RUNNER'S WORLD O5l]5 !) @runnersworlduk

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I XUOAA OI NNU
 7

STN L

T HE
C OU RSE
Some runners never pin on a race bib. Their motir.ation to
keep lacingup can help even the most committed racers

ITSr 60rU s

lx) It' F"{}tt You

A Cathy Kim, 46, ran a half marathon
Ask a coach or a sports psychologist
for help climbing out of a motivational
slump and they'll probably offer the
same advice: sign up for a race. It's a good
in her 2Os. She finished and thought:
never again. 'lt was awful,' she says.
'Focusing on time and speed turned
running into a completely different .9
!
experience for me.' Her racing career
. was over, but her running career has
lasted two decades. 'Running began as o
o
a way for me to relieve stress and get I
outside,' she says. 'lt's evolved to being
o

solution for many; putting an event in a time when I can think.'

E
o
your diary can give your running a sense 6
4
ofpurpose and ensure you think twice I ; What drives Cathy is 'intrinsic
before skipping a training session.
motivation', says Dr Cindra Kamphoff,
But what if you just don't enjoy racing? !
o
director of the Center for Sport and
What if you don't like competition, race Performance Psychology at Minnesota
o
o
entry fees or the logistics offltting a State University, US. 'People motivated
o
o
structured training plan into an already in this way are running for themselves
over-scheduled life? Don't worry. PIenty and driven by the enjoyment of the ;
of runners find all the inspiration they task.' Chasing race medals and PBs ,o g
o
need without ever pinning on a race can give your running a short-term
bib. A competitive training programme c
purpose, but for it to have staying
deflnitely gives us a reason to run power, Simpson says it's important :
even when we're tempted to take a to pinpoint what you truly value
day off' says Dr Duncan Simpson, an about running. ls it stress relief,
assistant professor of sport, exercise and weight management, fitness,'you
performance psychology. 'But there are time' or a chance to socialise?
those who say they're running just for ldentifying what motivates you
running's sake and their motivation may can help you recognise the
be different.'And the secrets of staying value running brings
motivated to run with no flnish line in to your life.
sight can help all runners - racers and
non-racers alike - to enjoythejourney.

O54 RUNNER'S WORLD O5I]5

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E
 hen Ronaldo da Costabroke the flnish-line tape
at the 1998 Berlin Marathon, hebegan dancing a
samba. And deservedly so: the marathon world
record (WR) had been stuck at 2:06:50 since 1988,
after ereeping down by an average ofjust flve seconds a year
since the late 6Os. The wafer-thin Brazilian had shattered it by
45 seconds. And that was just the beginning. Including da Costa's
run, the record has been broken nine timeJsince 199& by a total of
three minutes and 53 seconds,leaving us just two minutes and
E
58 seconds away from the holy grail of a sub-two-hour marathon.
The currentWR of 2:O2:57, setbyKenyan Dennis Kimetto last
year in Berlin, works out to 4:41.5/mile; a sub-two would require
less than 4:35/mile. Will a human ever run that fast? To answer
that question, we assembled a database of more than 1O,OO0 top
il,lt
marathon performances going back half a century We crunched
the numbers and plotted the trends to identify the factors that
havehelped race times improve so dramaticallysince daCosta's
1998 performance. Why? Because it's those nine factors that will
deterrnine the likelihood of a sub-two * and they'll all have to align
BY ALEX
perfectly to create the perfect race for the perfect runner. (Spoiler
HUTCHINSON
alert: it probably won't be in London later this month)

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ffiffiffiil

p&flffiffi&ffiffiffi$
w$t$- ffiffiffiffi
A HUMAN WALL
Even on a still day, elites run so fast
that air resistance siows ihem ilown.
wkibliis,iarh*reeordqb*d*.lqg q$se$n'
hive become, in effect, pacemaker-
ted time trials. Wiqd tunnel studies
show that bucking behind a runner at
g,.titie."h51*r ae* ai[bwu;g'eilite t'o,,q]iijr.,
roughly IO0 seconds faster over 26
mites - which explains why up to six
I'l
ba!.pmske[s:are't*ed,in raeeii''such Es.
Berlin. Pacemakers also ensure an even
,pa4e. f,y red*ein€-tLe'enel6* wa*1e.d';1,.
s**,strategiessu-,!as,qrige-g'&t-f*UI-:,'l
,paier*ake,1q r*:.akeit fia,$1,2$.nti!Es;1,,,
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"rrrlt
i*rocyttlrii$teemS;'dlnost:f C,it}lefiB,*sh"'l
EF 3'${H PAYDAY
WIIL BE HUGE,
THE
ffi[JT ffiffiT TE** ?* PERFECT
ffiffiH ffiesffi RUNNER
As the map on page 7l
shows, Kenyans and
One reason marathoners are rulning Ethiopians have dominated
faster is that road racing is more the marathon since 1999; in
fact, of the lOO fastest
:
'x*crative'when the shdtkh of'Dubai ""::
put up $lm in prize money, PIus a $Im marathoners in history,
world-record bonus, in 2oog, the uubai 59 are from Kenya and
31 are from neighbouring
Marathon became one of theworld's
Ethiopia. ls it genes or
fastest, despite its heat. Prize money
environment that's
for road races has soared since 1998, responsible for this
while traekpui*e$ hiive fallerl,;:.,.:.,'1,rr'',:+ domination? The answer
. Bp.t big moneyian alsrl dr.4w fu ti6sl
doesn't actually matter
awa5. frarE theTxtdbt eowses,,*nd, f&e".' when it comes to who will
winner-takes-most prize structur'e run the first sub-two. The
favours Cat-and-mouse taetics 4s success of East African
1'
:':., '
iunners.i. eeu eCch ot&qiipntiiad dfithe.. runners reveals key traits
,eloek, The rotrutio*1?.p" hig iisi. ofiIrloEey that the eventual record-
that runners can win no matter where setter will possess, wherever
they,racb,ans r[rit*,phargd:eqGS]yr :,, he happens to be born.
.amongall whs br,eak 2rQ.$.i}1.th# eiBnt.

4F tT WILL BE & frffitffi ht&ffifl*{ ffieY, 5> F{ffi',t"t H&WH

PERHAPS IN POLAND
EFFICIENCY
Elites used to run fast at any time I

bui according to our *nalysis of The body is a furnace, converting energy \$ffiffiY$ffiAfi-
yearly top-200 performances since into motion and heat. The higher your VOz
1

{effiffi
195Q runaers began targeting max, the hotter it burns. At max effort,
cooler sprirg and autumn races in elites generate more than twice the heat
the 197Os. Since 2OOO. more than of average runners; that's why pros run
halfthe annual top-2oO tirnes better in colder temps than mid-packers.
have treen run in April or Oetober
j The most astoun{ing rnariithon ,;.:

(the exception is Dubai where outlierof timeisifaulaRadcliffe..

the coolest month for a marathon Her 2003 WR of 2:15:25 is nearly
is January). But elites generate three minutes faster than any other
more heat than other runners, so wbmaninhistory"Fortunately ",..
conditions that are even colder far us, physiolosist Andrew Jones , r

cou-ld suit thembetter - a review began studying hertnhen i)re was . '
by the tr'rench National Institute ,ateenagerandhis data onher', ..':
of Sportof neariytwo million VOz max and running economy
marathon finishers found the best reveal clues about the prospect
temperature for male pros was 9 -+c
of a sub-two marathon.
below 4.5C (4oF). Stagingbig races z ' YourY0:mqx isa measweof hart
inApril and October has cut times
3oo much orqy$enyorfre able to delivex;
tojust under 2:O3, butperhaps to lc yo*r museleq.durlng exeycise." :' :':

go below 2:oO theyshouldbe heid O3rygerihelps.comrert ehremical .:.,

in March or November. Aecording 100 energrfro-food into motion, so

to the French research a race-day 3-5 /,C .ri5 thehighetyarlrYQzmax"the : .,
temp of 6.2C (43I) producedthe irCE DAY,!l.lPERAiURE (DEGRIES l longer and faster you can run.
quickest times overall -but the top While training can raise your VOz
one per cent peaked at 3.8C (38.9F) ;1.,1-.ll,ja: i:,:. ' : ..-: _.r:]
l'i lci2::'t :ma:1,'elite marathoners have such ,r-

06g RUNNER'S WORLD 05/11 ,* @funner$worlduk

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ED EINDHOVEN

LONDON-,E M@
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;':'',;'

tlNZ. VlEl{NA l, ,':, , 'UZtiHSfiOD.

TUR{i\l 1

Location and frequency of top results

1984-1998 (.) vs 1999-2013 ( )
We examined top-20 marathon times worldwide for the 15 years before and
after 1998 to see where fast races were run. Before 1998,44 cities (acked
the top 20; after 1998, 25 did. LA made the list six times from 1984-1998,
but not once since then; Amsterdam went from two fast results to 31.

:FO.RtrNT.*.I

cH*.gA€.$ "/ # MAJ{IR,EALl:

.'. '
|4INNEAPOLIS
: i- 1"".

SACRAMENTO

SAN FRANCISCO AUCKLAND

BOSTON ,'16
LOS ANGETES

i'', '
H0ustcN North America Australia/New Zealand

SWAKOFMUND GWANGU

SEOUL / -'',
,^H I,]NCH EON

. PO.RT ELIZABETH H]ROSHIMA

ffiffi
STELLENBOSCH FUKUOKA / g '14E:r9,11{/{.': /IO
Southern Africa o11A /

O7O RUNNER'S WORLD 05,/15 ! @runnersworlduk

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 ffiF Hm,kL mffi F> #==Lt BELIEVE IN HIMSELF
5'6''AND 9ST {Aru$ l.I'S VHilY FAST F*lEillBs}
s#&${fiffiffi wffiY Physiologists have shogrn that
' : lYhat you perceive as'your
r,', limits depends on.whatyou
Between 1990 (the first year in which data was believe is possible. S0I-unners
available) and 2011. the height of the average male ' can'somparethemselvesrsith
marathoner ranked in the top 1O0 that year fell .thoseln&ohaveganebefore
by 1.3in (3.3cm) and weight fell by 7.51b. Smaller .. '' thern and eonvince themselves
runners have less weight to haul around and they're .. itb possible to go{aster. Sueha'
better at heat dissipation; thanks to a greater skin ' state ofmir:d requires athletes
surface area relative to weight, they can sustain ., to enterwhdtpsyehoiogist
higher speeds (and thus. greater interna[ heat r ,' Mihalyesikszenfiniha yi calls a
production) without overheating and having to slow 'flow state' of full immersion in
down. Despite our sub-two runner's short frame, i task, mediated by brajn
he'11 aiso have disproportionately long legs that help
r,' ehenricalslike dopamine and
him cover ground, and unusually slender calves that
' ," endolphins. As Steven Kotler
require less energy to swing than heavier limbs (see
i points out in The Risti of '
He'\|have Paula's efficiency (and vertical leap),p68). ". Superman (Quercus), among
the best wiys of triggering these
+;:tiiqFs*i**1tr+l$,qg
I
. u,hen people are unitsd in the
. pursuit ofa goal, as they are at
"'
the training camps in East
' Africa thathave produced
tgday's top marathoners
: Some observers believe the
. biggest.differencebetween
Kenygni aud other runners
ls.that every Kenyan rurrner
belieyes 'One day will be my
day.' Itb easier for a young
runner to nuiturb that b€lief
. when he can train with,learn
from and share in th-e zuccess of
world-beaters. Whoever runs a
sutl-two will have to itart w"itlt
the belief that it's possible, that
he's ihp one to do it and that he
*on't get thete al'one.

'ffi***uffiffi uffi; .'

:y@rs iiro,11gq4 ttohl? i*"t'_'-.,
ffie ffiffi'tuL ffi&Wffi ACCESS
: a Sgr.,tmatat-ttonsr..eanffiy-bnh.eq =,
diisipate 32 per cept mgrq . . "
' i.+tp"*.E 1i enr"tg 1r.'tt g'-egq9t-Ni qut d*i :,",
,

TO THINGS Wffi fi&ffi'T HffiAffifiruM

^s1
. :. qehiith{A#ed" dadffi ofugr iunirc rs uec-g u se,: 1. ... '.,:.!'::,tt'j::..
;
r ii:..'.-:ti-, i';': ,. ;;;'
',{*p.ffi!?qiffii
'efta*
Hid"T"r*e*rn.** :
. Using the past to predict the possible factors that might
, lne Ffal
nhJikdd,rpli 4rq9T"qg'.Er:'1ord:: :r: ' fufure can't acqqunt for the biing the barriei closer. like
ihan Es *,oner
f, lnco#l[f1q*1
'emergence of newtechniques. iracking subtle variations in
,.;;, "'
:heat . WhenphysioLogistMichael .he"art rate, processing carbs
Joy4br and his colleagues more quickly and prenatal
wrote in the Journril of APplied exposure to high alLibudes. Only
FOR THE TOP 1OO MARATHONERS EACH YEAR: ' Physiologton the prospects time will tell if one of these
I Average marathon finish time "for a sr.rb-two, the journal later factors triggers a breakthrough
ffi nvera!e height ' -published 38 responses from for marathoners, as full-body
I Heat dissipated (based on average body size) other researchers sugge&ring swimsuits did for swimmers.
:,,. Heat generated (based on average body size) "

Between 1990 and 2011, there was During the same period, there
a 1.3in reduction in the average was a 3.5 per cent reduction in
elite marathoner's height. average finish times.

199Q
5',8.3"
l99O 1991 1992 r99: 1994 r99s 1996 1997 1998 1999 2000 2001 zoa2 zccr 2aar r00: 2c06 2aa7 2o0E 2009 2a1a 2011

Smaller runners generate less heat and dissipate

it more efficiently, which helps them run faster
for longer. The bigger the gap between heat
generation and dissipation, the better.

O72 RUNNER'S WORLD O5/15 .* @runnersworlduk

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creamy sweetness,
while mange
vitamin C, whieh \f
can help lower blood
pressure. Cacao nibs
offer great chocolatey
crunch and a decent hit of
dietary fibre to keep you '
feeling full all morning.

t+
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C

a
a
3
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r 1 tbsp dried chenies 3
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 The DOs and DO NOfs
of running Uour first

MNRNTHON
This cornic was uritten and drnrun Lg Mntthet^r Inmon" fiKft The O*trn€.al.
Inmcn is the New U*rk Ttme* beuteelling author and csrtconist behind The.Ostmeol.corn.
Hie l*test book, Ihe Terrible and Wonderful Reasons ltVhy I frun Long Disfances.
(ftndrews McMe,*l Publishing) is cvailabl* now.
theoatmeol.com,/running

076 RUNNER'S WORLD 05/15 t (o)runnersworlduk

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 *.*
Do Nor *;H"lT:i*'ff ;lT'' DO NOT remind sourself
far theg urill onlg drain gour irfe force that gou pard good moneg for thie.

marathon ! (noun)
A popular form of overpnced torfure wherein participonta wake
up of aes-o-clock in the morning and etond in the freezirE cold
unlil rls time io run, at uhich point theg mieeroblg trof ficr a
god-aurful iniervol of trme tl.rat could be better spent eleeprng in
and,/or consuming lorge guantiliee of beer and cupcahea.

!r:,ri: ., :: : : :::.::r:ra ':ji-trl:'ri:::r: ii'r,:::;r,..

078 RUNNER'S WORLD O5l]5 t (drunnersworlduk

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 t's the most accessible and uncomplicated race on
earth. But for too long the 5K has been seen as
nothing more than an entry-level distance. As
Findyour
level
soon as you get one or fivo races under your belt Warm up thoroughly
you move up to 10Ks andbeyond. Butthat's all and then run three
1600m,/1-mile rePs,
changing. Whether it's thanks to Parkrun or the successes with one-minute
recovery between
of Mo Farah and Jo Pavey, the SKhas regained its street each. Run as fast as
you can, but try to
cred. And as two-time US 5000m champion Lauren maintain a consistent
pace across all three.
Fleshman notes: 'You can train for a 5K and still have a life.' Calculate your average
With a 5K race, you knowyou re going to flnish. 'The pace in the reps and
you'll have an idea of
satisfaction comes instead from competing: against the splits you should
be able to maintain in
yourself, the clock and others in an intense, concentrated a 5K. This gives you a
baseline from which to
period of time,' says F leshman. 'This adds a new depth formulate a goal and
begin your training.
ar-rd richness to your running.'Are you ready to take fivc? Or find a flat Parkrun
Here are plans that will train you to beat three landmark (parkrun.org.uk) and
give it your best shot.
times 30 minutes,24minutes and 20 minutes.

O BREAK 30 MII{(TTtrS
WEEKS MONDAY TUESDAY- WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

I 4 miles easy Rest

'l2xl min fast (8-min
miling), 2-min jog
recovedes. Or, on a
track, l2x2oom with
2OOm recoYeries
Rest
Rest/cross-train or
3 miles easy
Rest
Long run or walk/
run using 2/3 mins
pattern for 60 mins

2 Rest 2 miles brisk Rest 5 miles easy Lross-Irarn ot resr

,
:

I
3 miles easv
6x20-sec
plus
hill runs
i

I
Long run or walk/
run using 2/3 mins
pattern for
70 minutes

8x2 mins fast with ' T le easy, then

.) 2-min jog. Or, on a
rest
brisk'out and back':
a

a) Rest track, 6x40om with

200m jog. Then I mile
at goal 5K pace
Rest Cross-train or 1.5 miles out (at IOK
pace). Run back
s ightly faster
Rest 50 mins very easy

I 4 miles easy Rest

5x4 mins fast with

I mile easy, then Sxlo
mins brisk. Try more
distance on each
10-min rep,.jog 2
mins between each
Rest
4 miles easy, plus
6x30-sec hill runs

' :i
(plus : Long run 80 mins or
Parkrun
warm-upand a walk/run using 2,/4
cool-down) i pattern
l

o
e easy. then
3-min jog. Or, on a j Long run:50 mins or
- track,4x8o0m with
3-min jog. Then I mile
Rest Lross-tratn or resi
2,.5 nils b,isk, with
/-mtn log
3 miles very easy :
i
walk/run using 2,/a
Patteln
'n -between
n:"1 u* o"'"
::

6 Rest
4xl minutes fast
with 2-min jog
Cross-train or rest 4 miles eas!
15 mins easy
plus 2x50m
strides or rest
RACE

-PrecedeTuessessionsandweeklWedwithl-2-milewarm-upjogand2-3strldes(Run ::: :: ,,',a:k backand

brsklyfor60l00m,accelere:-:-: repeat). Finish each run with a ]-mile jog. KEY Very
easy Recovery-jog pace. Easy Conversation pace. Brisk Approx loK pace - o::-..
-'comfori.bly hard'. Fast Above 5K pace : r r-: tis i-n fast up a 4-6 per cent gradient hill. Walk orjog down to recover

086 RUNNER'S WORLD O5/]5 5} @runnersworlduk

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 THE FUEL
ELEMENT Sidestep these common race-day fuelling
mistakes and be ready to run at your best
hether yorlre going
torunaSKora
marathon, the food
you eat and the fluids
you drink on race day
can make or break your performance.
Runners know this, ofcourse. And still
they make mistakes, maybe because of the
hectic morning, the rush of endorphins or
the confusing calorie maths.
Race-dayfuelling is atricky subject, says
Lauren Antonucci, nutrition consultant
for the NewYork Road Runners: on one
hand, arything new or different is bad;
on the other, you can'tjust eat as You
normallywould.'Whafs healthiest on any
other day probably won't earn you your
best race,' says Antonucci. 'You have to
suspend some of your normal health
rules, which is hard to do.'
Since every race scenario is different,
having experience doesn't necessarily
meanyodre immune to questionable
food-and-drink decisions. Watch out
for these six diet mistakes that can affiict
even runners with the best-laid plans.
NOT SCHEDUL!NG
TIME FOR BREAKFAST
'Eating too close to the race can
cause cramp, heartburn and
bathroom pit stops,' says Kate
Sweeney, senior dietitian at Brigham and
Women's Hospital in Boston, US. 'And it
will cause your body to use its energy
digesting rather than racing.' Skipping
breakfast is not an option, either: Iow
blood sugar can cause fatigue and
dizziness on the course.
Eat at least two to three hours
before your race starts, says Sweeney. For
a shorter evenl such as a 5K, that meal
should provide t5o-200kcals; longer
094 RUNNER'S WORLD 05/15
k
L
[.
races, such as marathons, require much
more (5Ookcals and up). Runners going
10 miles or longer may also need a snack
(eg abanana or an energybar) about
6O minutes before the start to keeP
blood sugar levels up. Ifyou need more
sleep, 'wake up early, eat, and then
?
snooze abit longer', says SweeneY.
OVERDOSING
ON PROTEIN,
FAT OR FIBRE
An egg-and-cheese omelette
isn't the smartest Pre-run
choice: its protein and fat take too long
to empty from the stomach and become
usable energy, and this can delaythe
absorption ofthe carbs you eat. 'Even if
you can normally tolerate it before a
morning jog, you II probably be going
harder and faster on race day,' says
..9'
Antonucci. Also, watch out for high-fibre :g
breakfasts, such as wholegrain cereals,
which can cause cramping and GI distress.
Eat an easy-to-digest, carb-based
morning meal, such as a plain bagel with
a little peanut butter, and a banana; or
toast with jam. Porridge is a little higher
in flbre, but if it has worked for you in
training, it's OK to stick with it.
DRINKING
ALL MORNING
Dehydration can wreck Your
race, but so can having to
run for the toilet at mile
two with a sloshing stomach and a full
bladder. Drinking too much water can put
endurance runners at risk ofdeveloping
exercise-induced hyponatraemia, a
sodium imbalance in the body that, in
extreme cases, can be dangerous.
!; @runnersworlduk
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L Suunto Ambit3 Sport
8325, wiggle.co.uk
This is chunky but comfy, and
packs masses of functionality.
Setup/use is fairly intuitive and it
does the basics very well - GPS
lock is quick and the data is
extremely accurate. The HR chest
strap seems old school compared
with other high-end models that
offer on-wrist measurement, but
data is reliable. There's a lot beyond
the basics, too: cadence data taken
direct from your wrist movement;
precise ascenVdescent stats;
EASE OF EASE
FUNCTIONS
SET.UP OF USE
1 9.5 B 9.5
106 RUNNER'S WORLD O5l]5
TomTom Multi-Sport Cardio
8249.99, tomtom.com
Th s device hits the sweet spot
between ease of use and
^ fty tecrrology. The interface
is s mple and for the price you
get plenty of bells and whistles,
such as a strapless HRM (LED
sensors on the watch measure
bloodf ow ttrrough yorr wrist):
a 'Race Yourself' function,
where you can compete against
any of your last lO runs; five
different heart-rate training-zone
programmes; and Bluetooth
EASE OF EASE
FUNCTIONS
SET-UP OF USE
l0 9 10
navigation and strong multisport
functionality. The data on recovery
time you've'built up'from your
activities is nifty, but the non-run-
time activity tracker is a blunt
instrument, with no step-count or
distance-walked info. The Ambit
connects with your phone using
Bluetooth Smart, and to Suunto's
Movescount app and website.
Best bit Accurate cadence stats
taken from your wrist movement.
Worst bit Limited activity tracker.
GPS DATA
OVERALL
SPEED ACCURACY
8.5 8.5
Polar VSOO
€399.5O, polar.com/uk-en
An extremely high-tech piece of
kit, as suggested by the hefty
price tag. lt'll give you all the
training info you could want - and
probably more besides. As well
as the usua measurernents, it
gives data on cadence, running
economy, transition t mes in
multisport training. s eep and
heart-rate var abr ty, to name just
a few. You can even take the 'Jump
Test'to measure eg strength and
find out how t red your musc es
EASE OF EASE
FUNCTIONS
SET-UP OF USE
7 I 5.5
flfl
connectivity with several tracking
apps, including MapMyFitness,
Runkeeper and Strava. On the
downside, the heart-rate readings
are only about 85 per cent
accurate, and GPS connection can
take anywhere from 30 seconds
to five minutes to lock - not great
for a company that specialises in
satellite technology.
Best bit A technophobe would
have no trouble using it.
Worst bit The chunky dimensions.
GPS DATA
OVERALL
SPEED ACCURACY
6 7 8.5
,.,9
$
f
are. However, little operating tics
are irritating - such as the GPS not
updating the time and date when
you enter a new time zone, or
being unable to reconfigure your
data screens on the watch (you
have to do it on your computer).
Best bit Tapping the heart-rate
sensor on your chest to quickly
scroll through the data screens.
Worst bit Slow GPS acquisition,
and having to stand completely
still in order to get a lock.
GPS DATA
OVERALL
SPEED ACCURACY
7 8.5 7.5
.* @runnersworlduk
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l'+'
hen I noticed
four-time
Ironman world
champ Chrissie
Wellington lining
up, I knewthe
pressure was off. I could run at my own
pace and be sure that at no point would
anyone be asking, 'Is that man weeping?'.
All the attention would be on Wellington,
at least until she disappeared over a
mountain with a single joyous bound.
I was in Cumbri4 at the Keswick
Mountain Festival, aweekend of running,
cycling and swimming events, as weil as
muslc and various adventure activities.
I'd entered the haif marathon and I wasn't
as prepared as I'd have liked. I'd done as
much off-road hill training as was possible
in London, but this was not a trail race for
flrst-timers. I was aflrst-timer.
I'd arrived the daybefore and checked
into the Keswick Country House Hotel
before flnding out where I had to be the
following morning. A boat would take us
across Derwentwater to the start point,
from where we'd run, walk, slip, climb and
trip our wayback to Keswick.
By 10am the next morning it was already
bright and warm. In the boat I listened to
the conversations building up around me.
Several ofthe runners had done the route
before and the consensus was that it was
tough in places but, overall, perfectly
reasonable. This did not make me feel any
better, as many of these lean, weather-
lashed runners had tattoos and every one,
no matter the design, announced, 'I've
done this sort ofthingbefore: have you?'
The general air ofconfldence was making
me slightly nervous and the tang of Deep
118 RUNNER',S WORLD 05/15
Heat, which even the breeze whipping
across the lake could not dissipate, was
making me slightly nauseous.
On the far shore we listened to the
instructions ('Follow the flags and use
the water stations) and offwe went. The
flrst section took us along the shore and
though the ground was
often crisscrossed with
roots, I found time to take
in the glorious scenery. As THIS WAS
I marvelled, runners leapt
past me, like deer that had NOTA RACE
just heard something.
After a brief road section
F'ORFIRST-
the route began to rise TIMERS
and the off-road climbing
commenced. And it was
tough. Some runners scampered ahea{
Ieaping from rock to crag to clump to,
it seemed, pockets of air that held their
weight. The rest ofus slowed and heaved
and bent and wheezed. By this time, the
sun had risen as high as itwanted to go,
To tackle hills
you need strong
quads and
hamstrings, and
a solid core.
These exercises
from trainer
Sarah O'Neill
(sarahoneil.
co.uk) will prep
your body.
FE:'.#
which seemed to be a point about three
feet above my head. We'd been advised to
bring some water, so I'd taken a hydration
packfrom the RW gear-testing cupboard.
Whafs that we tell people about not trying
anything for the flrst time in an event?
It didn t go well. I could hear the water
sloshing around on my
back. but most of it stayed
there. Either the bite valve
wasn't working properly or
I wasn't, but so little water
was coming out from so
much exertion that I had to
decide whether to give up
B
or pass out from the effort
of trying to suck in liquid
while also trying to breathe
through my nose, watch where I was
going and keep mv bib number from
flapping into my face. I gave up.
Here's the kind of race itwas: everynow
and then we'd pass through a gate and
the runner who was slightly ahead would
THE PLANK
Prop yourself up on your forearms and
toes. Tighten your abdominals and
maintain a straight line. Hold for 45
secs and repeat the move three times.
t (0runnersworlduk

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 E gring back... The Tipton 10
For many, 1977 was all about the Sex Pistols and the Silver Jubilee. But it was
also the first year of a race that attracted the best UK runners of the era...

Name
Gemma
_{ ;.;r:::r* r:ri 4rL
Mitchell
+:g 'j
N
Age 22
"" .do
.,?t
.€
'"' tr+: +
_*,..rt o Hometown
m lpswich
Job Reporter
lt Years running Three T
t PBs 5K 27.27, 10K: 56.05,
o 13.1: 2:05
o
TI 'Known as 'the tough one',
o
the Three Forts Challenge
tn
has two options: half
o marathon (total climb:
*.*
g 442m) and full 26.2 (total
n* ,4
.* si o climb: 1,000m). The
:f (o marathon takes in all three
ili
#,
r'
o of the lron Age forts that
A TOP IO
But it may be time
Io give the race its name;
,,i..'
to rethink the gear Cissbury Ring, Devil's
Dyke and Chanctonbury
=
o Ring. The multi-terrain
0, hall which I tackled, takes
in just the first and third.
o
It's an out-and-back race
ln the beginning... What happened to it? from Hill Barn, Worthing,
This West Midlands l0-miler, heid each When Sunday trading laws changed in and takes runners on a
November, consisted ofthree fast laps 1994, allowing more shops to open, it tour of the West Sussex
around Tipton's streets and was always became more difficult to close roads countryside.
well supported. Entryfees were low, for races. Also, the race organisers Straight from the off
and prizes for the top flnishers ranged felt the era of such intensely competitive we were led onto a wide
from coffee makers to clock radios. races was passing and that events now track that climbed l70m
Another drawwas the local beer, said to needed to cater more for the recreational in the first couple of miles.
be so good that many non-Black Country runner rather than the club competitor. It was a real baptism
runners arrived armed with empty bottles The Tipton I0 had been established in of fire. In the middle of
theywould flll up and take home. a period when the Tipton Harriers was the race we had io walk
among the nation's most successful clubs, in single file for around
Who raced? but this golden period was a mile (frustrating for
The results Iists are ending too. PB-chasers, but great for
packed with the top olt came at a those of us who wanted
.:

runners ofthe day. John Why was it so good? to drink in the beautiful
Whewaytriumphed at
the race's debut and the
timewhen 'This race exemplified how
people would travel miles
views of the South Downs)
before fuelling up with
followingyear it was won
by Tipton Harriers' own
runningwas to take part in a race against
the best around,' says Chris
jelly beans and cake in
preparation for climbing
o

F
I
Andy Holden, famed as
abonvivant much as
as
booming' Holloway, Tipton Harriers'
club historian.'It came at
another 243m - in the
space of a mile - up
a
for his runningfeats. In a time when runningwas to Chanctonbury Ring. :
I
1979, a young student boomingbut the quality Another ascent, up to
named Wendy SIy took top honours. Five was still there, too. Runners' times were Cissbury, followed at
years later she won silver in the 3O0Om very impressive, even way down the fleld. the ll-mile mark.
:
=
at the Los Angeles Olympics in the race It was probably wise to finish when it did It was a true challenge E
E
still remembered for that Decker/Budd and preserve its reputation. But it always and although I crossed o
tangle. Joyce Smith, the first ever female gets mentioned as a top-class race that the finish line in 2:14, my
London Marathon champion, won in 198I. was great to compete in as well as watch.' slowest half-marathon :
o

The winner ofthe final event, in 1995, time by far, I rank it as 'i
was Coventry's Dave Long - a man who A Have you got afavourite event thathas my biggest running
had already competed in two Ol5.nnpic dropped off the race calendar? If sq drop us achievement to date,' :
marathons (1988 and 1992). a line at editor@runnersworld.co.uk

126 RUNNER'S WORLD 05/15 ru nnersworld.co.u k

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: .*URAL !RURAt
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VENUE Silverdale Country Park, Silverdale, Newcasi e
E/D YES, +12 THE RYE 10 TT} SI(YE TRAIT ULTRA O
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co.uk CoST - E/D N0
VOTWO TRAIL RUN 24 ma rtl n@nice-w0rk.0 rg.u k; wwwni ce-wo rk.orq.u k C0ST

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857; w5@f lnchcoasters.org.uk; inchcoasters
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cosl t7.50/t9.s0 c/Dl0/5 E/D YES, +12 }IARDMOORS 110
VENUE Helmsley Town Hal, Market P ace' Helmsley,8am
t7irrs FnlsTi
f,rr'tinnrx CONTACI Jonathan Steele;01937 830 677; 07909 797
FF[T[ouruot s tttLE SERIEs RAcE 3 tr] 872; lnf 0@hardm00rsll0.org.uk; wwwhardm0orsll0.org. .-i : ..'RU&AI .TRAIT

TREFOREST IOKM DISCOVERY RUN (+)

vEilUE lvlarina Centre, Great Yarmouth, llam coNTAcT uk C0ST U00 C/D 8/5 E/D N0
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Dianne crosbV; 07986 716 083; paullne.rlchardsonl2T@ Richards; 01276 858 930; info@thediscoveryrun c0m;
ntlworld.com; www.qyrrco.uk c05T U/19
l'rr:r f4- l0:25am COi{TACT Julian Davles; 07989 427 703,
0onrvD id0roadenls " rolmd .c0 -h. ww^.portyp idd www.thediscoveryrur.c0m/ cosT E/D N0 '
E/D YEs, *ll r=EirflmFXrE
.TRAIt'RURtL r nanenr
-r oro ur c0ST t 1t19 clD ?al\ EID \Fs. tL2
ITERCULES FESTIVAL OF SPORT - LUTON (+)
ME
.TRAlt".RURAt-..r: j. i.i.
VENT E lnsplre Luton Sports Villaqe, Hitchin Road, Lut0n,
irxTFFTril-l
.IRAlt BWYSTFIT Y BRYN (BEAST OF BRYN) (+)
.TRAIL'RURAL 7am CONTACT Laura Thornhill; 01923 883 177; admin@ 'RllRAl
'FLAT
THE OX ULTRA MARATHON (+) VENUE Bryn Port Talbot South Wales, Bryn Port Talbot
TITTLESTONE LIFEBOAI 1OK PROMENADE DASH
-rlitrr:t
herculesevents.c0m: wwwherculesevents.com C0ST TBC

(+) ttD vENUE Rushmore Estate, Tollard R0ya , 8:304m '(D S0uth Wales, P0rt Talbot,1:30am C0NTACT Graham

VENT E Littlestone Llleboai Station, Coast Drive'
CONTACT Race Director;07930 335 746; andy@ Rowland 0l6J 989 4895; q dharrowlan0@live.to.Lk,
r-rfif.ClTlfft
www.ouvstlilyorvn.ork.o.uk COST tl5/t 6 c/D 2ql5
.TRA|L, : r.,1,.' .RURAI whitesiatrun n nq.co.u k, wwwl hjtestatrun n if g.co.uk
i

Greatstone,T:30pm CoNTACT Martin Burke;01797230 E/D YES, *14

BAYER NEWBURY IOX (+) cosr r38/r40 c/D 175 E/D N0
009; inf o@nice'w0rk.0rg.uk; www.nice-work.org uk CoST
ifi/rr3 E/D YES, +12 VENUE Watereide Yotth & community centre'
.TRAtt,i., ,1,. .RURAL
N0rthbro0k Sireet, Newbury, l0l5am C0NTACT Rebecca (+)
FAIRLINE ABERSOCH'IOK
www.bayeIco.uk/
rr'rjffnTlra'I${llTfi
..:i,r i .RUnAL
C0xhead; newburyl0k@gmall.c0m;
newburytok COST t13/t15 E/D N0
. .FLAT vENIJE Rose Cottage, Abersoch, Pwllhell' l0:30am
CONTACT Mark Durston;01758 710 011 [day], www.
BLISWORTH FRIDAY 5 C BUPA LONDON 1OOOO
VEI/UEThe [,lall, Lofdon, ]0am CoNTACTThe London abersochl0k.c0m cosT !18/t20 E/D YtS, +t5
vENUE Blisworth Football Club, Courteenhail Road'
.TRAI t 'RUnAl 'FIAT
ROYAL WINDSOR HAtF MARATHON TRAIL RUN Mareth0n Ltd; 020 7902 0200; online-entry@l0ndon-
Blisworth,T:30pm CoNTACTl4ike Kendall;07966 057
924; races@woOitonroadru0ners.c0.uk; wwwr0otton (+)C marath0n.co.uk; wwwl0nd0nl0000.c0.uk CoST !26/i28
E/D
roadrunners.co.uk/cosT t7r9 c/D175 E/D YEs, +13 VENUE Alexafdra Gardens, Batry Avenue' Windsor,9am NO
, r ,. . .. .RUnAt .FLAT
CONTACT lvlartyn Edwards; 07909 915 444; enquirles@
2015 BRISTOL IOK
if'lTf,FTTIII f 3events.c0.uk; www.windsorhalf malaihon.co.uk cosT
AI-'TI VENT E Bristol Harbourslde, Bristol,9:30dm CoNTACT
r25 E/D N0. Prices TBC
Run0r isto' 10-5 c/o Fq syste-s: 0l/82 3qo lll: br sto a
.TRAIL
'FURAL ,pi.ii4L.itAl
HARDMOORS 150 lrsyslens.co.J\ xww.r-rD istol'om CoST - E/D \0
I[ffiffiIrE{mFn AZIEC WE9I FAST 5K
VEl,lUE Sca by lvlllls, Scarborough, 5pm C0NTACT
.TRAIt.RURAI. VENUE Aztec Centre, Aztec Business Park' Bristol,
Jonathan Steele; 01937 830 677; 07909 797 872; info@ finTrf,{xni
hardm00rsll0.org.uk; www.hardm0orsll0.0rg uk C0ST GUERNSEY U[TRA -ilt+:r
730pm CoNTACT Christopher E son; 0ll7 973 33911 07807
:' ., r.Rlrial
vENUE Half [.4oon Cafe, St Peter Port, Guernsey' 7am 542 432; cj.eLson@bris.ac.!k brist0 andwestac.0r!.!k
il3s c/D 8/s E/D No PURBROOK LADIES 5
CONTACT diqby ellis-brecknell; hareandt0rtoise@ cosT t5/t7 E/D 0NLY

jerseyI ail.co.,L: www.na'edrdl0 l0 see\e]l).(o uh

'(D
vENtlE Purbr00k Heath. Purbr00k, l0am C0NTACT
C a rp
r er rq 07q61 b38 922 I adies5@p c.0.0.u1': WwI
c/Dr0/5 E/D
pj( orq.uk cosT !10/!12 c/D 2al5 E/D YES .i3
cosT 840 N0

.TRAIL.RURAI
VENITE Silverstone Woodlands, Silverst0ne W00dlands, ffiI[E
,.rr: I arir;,rr.RIJRALrri:Lrl THE FIVE PEAKS CHALLENGE ,r; . "FIAT .'
lViron {ey1es. loar C0NTACT Rorr Soli0:0 192 580 THE GOSPORT GOLDEN MItE (+)
la VENUE The Peak Academy, Drake Lane Dursley,
57' inlodroc\,0 id'dce.( 0n : atnd. I/19675-0 CoST THE TOMAS DISTRIBUTION BUXTOI,I
VENUE Close to the Bayside Cab n Caf6, Stokes Bay '(D
E/D YES, +T1O HATF MARATHON C Gloucester, 7:30pm CoNTACT Graeme Hawkins; 01453
890 463;07952 161 255: qr@emeh.wanadoo.co.uk; www Road, Gospod, loam CoNTACT Martin Burke;01797 230
VENUE Pavilion Gardens, Buxton, loam CoNTACT
dursleyac.0r!.uk/cms/cosT lB/ll0 c/D 20/5 E/D N0 009, martin@nlce w0rk.0r9.uK wwwnice-work.org.uk
nTmnF[IrflITr'tr Beve.lev G0l0e1;0/8b0 365 6b0 01708 938 095:
CoST 15/17 C/D 2415 E/D YES' +u
.TRAIT .81',EAt bevqo 0en16, grail.c0a: www.0uxlora(.0rq J^/r'niors
FIVE ISTANDS ULTRA
VENUE Steam Clock, St Heiier, Jersey,5am CoNTACT
py cosT t10/i12 c/D 2215 E/D YtS, +12 IIIIITEtrIITiII
lilri:l .RuRAl
'FLAT
W
,. . r. I .RURAL.FIAT
]lr{51 LAKESIDE 5I(
d 0DV ell,s-brec{rerl na-ed-dtor l0ise@Je )eyadi,.
r I GnURAI '(D
VENUE Hi sea Lido, Lond0n Road, Hi sea,7l5pm FOLI(ESTONE COASTAL lOK C
,o r;:bwwhareandt0rtoseeveqls.ro.LkcoST-B( c/D VENUE The 0ld Rotufda Siie, F0lkestone, loam
AYIESHAM & EAST KENT 10 MIIER CONTACT Peter Newton; 01489 7Bl 438; 0774 Bll 5406;
2314 i/D No
'(D
VENUE Ay esham Welfare Leis!re Centre, Spinney Lane, lakeslde5k@athleticevents.co.uk; www.p0rtsm0uth CoNTACT Martin Burke: 01797 230 572; info@nice-work.
ll3/U5
rl0pn rs.01227 722 0)1: athletic.c0.uk c0ST 15.50/17.50 E/D YES, +u 50 0rg.uk wwwf olkest0nec0astall0k.co.uk CoST
ffi
.TRAIL'RUnAl I
Aylshd-. odr CONTACT Barv
C0niaclaspo rinqeveltsLh.r om: w{^.cportllqeve-ISUk.
E/D YES, I2O
l::.i
MAVERICK ORIGINAL DORSET 22KM (+) !{D com CoST 116/t18 E/D YES. 122
frd-'Iirilfil
VENUE Brensconmbe 0utd00r Activity Centre, Studland
m,rrFlrm .FLAT i..,. .,..FLAT
Road, Corfe,loam C0NTACT Ben lVacwilliam;07792 516
.:l.l"RUnAt'FLAT BBC RUNNING CLUB - SPRING lOKM EDINBURGH MARATHON FESTIVAL (+)
035; inf0@maverickiace.c0m; wwumaverlck race.com
4 MILER 'TD W liam
VENUE Reqeit's Park, Lond0n 6:30pm C0NTACT VENtiE Lond0n Road & at Regent Road. Edinburgh,
CosT t30 E/D YES, +13 GT ECCLESTON
Fd'^b-rgh. 8am CoNTACT A-nene Drrnro-d; wrn.
'TD
VENUE Gt Eccleston Scoli hut, Hall lane Gt Ecc estof hem ns,ev;iorar.rc'-ab0,,0.u.;
cornort r. q r"geaipd ! l0r-^ilu.b0((l-b.t0m
in )
C0ST t 0r' C/D ed nburqh mardthof.com CoST t3l 57/t29.57
ffi Prestof, l0:30am CoNTACT Alan Taylor,07850 684162;
alan.tayl0rT@iesco.net; Alan layL0r face b00k C0ST rys E/D No E/D NO
.TRAI L
'PURAL 'FLAT
16118 c/D 175 E/D YtS,42
HARBOUR WALTBANGER 2014
'Tf
vENUE The Pavlli0n. Broadstairs, loam CoNTACT Sharon
rfirs
F0ster; 07773 620 045; wallbanqer@thanetr0adrtnf ers. M
,r' .,,. .FLAT .FLAT
.TRAIL.FTAT
WOMEN'S RUNNING IO( - CARDIFF (+)
0rg.uk; www.thanetroadrunne[.0rq.uk C05T t10/UZ
THE WHALE ATE RELAY VENUE Bute Park, North Road Cardiff, loam CoNTACT
c/D 16/5 E/D Y[S. il4 BUPA WESTMINSTER MILE
VENT E lhe Mal. London,9am CoNTACT lhe Lond0n
'{D
VENUE Stratford Recreatiof Ground, Swans Nest Lane' Chris l,,lacDona d; 03332 400 109; WRl0k@perfectmoti0n.
Stratford-!p0n Avon, 715pm C0NTACT Sarah Bland; 0rg; wome nsru nn nq u k.c0.uk/wn 0k-2015/wr1 0k'ca rd iffl
i

Ffi-'IJ[lIli] Marath0n Ltd; 020 7902 0200; entrleswestmif stermlle@

011 89 267 331 ;. 4 47 51 867 2090; sa ra h@tempoevents CoST 123 E/D YES, +17
.TRAtt.fluRAL,l::r.:.1 l0nd0n marath0n.c0.uk; wwwbupawestminstermile.
BING BLAZER (+) co.uk COST l/l8
E/D N0 co.uk; www.temp0events.co.uk C0ST f36 C/D 25/5
E/D YtS, tt6 MiFflffIm
vENUE Sibbald Park, Sh0na's Way. Blackridge, 9am
f'Xf'rif'$TFll
: : .BUIIAL
coNTAcT Michael Smiih:07546 356748; admin@
.TRAtL,i.:r:,,.ri.RURAl".FLAT HUMBER BRIDGE'IOK
binqblazerc0.uk; wwwbingblazerco.uk C0ST TBC
WALIINGFORD THAMES RUN (+) it} VENUE ile$ e R!gby CLub, Livingstone Road, Nessle.llam
CONTACT Humber Bridqe 10K; c0hraces@yah00.c0.uk ;
.TRAIt VENUE Cr0wmarsh Gifford School,0ld Readinq
"RI]RAI www.cltyOfhu lac.co.uk/ CosT TBC C/D 16/5
t{ENT ROADRUNNER MARATHON
DUNVEGAN IOK AND FUiI RUN (+) Road, WallingiOrd, loam CoNTACT Thames Run;
k/ VENUE Cyclopark, Wrotham Road, Gravesend,9am E/D NO
VENUE Dunvegan Primary Sch0ol, Dunveqaf, lsle 0f racesec reta iy@thamesru n.c0.uk; www.tha m esrun.co u

cosT t14lt16 E/D YES. tl8 C0NTACT lan J Betry; inlo@kentroadrunnetc0m; www.
Skye,2pm CoNTACT Angus lvlunro;01470 572302;
kentroadrunnelcom coST t34/t36 E/D N0
07483 149 143; anguscmunr0@btinternet.com C05T
17,50 E/D YES FrrinlTnn
.TRAII rr.,i.r:.::r.RURAI.tl,AT mr[sm
..:r:-,;:i: .RUnA!".FLAT
:-,,',.FLAT
RD 3: RUN EXE SUMMER 5I( SERIES
MULL OF KINTYRE HALF MARATIION AND lOI( (+)
F{XIiE$IIE VENUE Exwlck Playlng Fields, Exeter,7:30pm C0NTACT
.TRAIL VENUE KinL0ch Green, CampbeLt0wn, 10:30am C0NTACT CATFORTH CANTER 5K
"RURA[,,:]-:,' 'TD
VENUE caiforty Villaqe Hall, catfodh Rd, catforth' city Runs; mail@city-runs.c0.uk; www.clty{!ns.co.uk
THE SHIN DIG IN THE SHIRE (+) Enkies now cl0sed; events@m0krun.c0m; wwwm0krun.
cosT !8/u0 E/D YES
'!3
VENUE The C0rvedale Brewery @ The Sun lnn, Corfton, com cosT - E/D N0 6:30pm CoNTACT Alan Tay or;07850 684162; alan.
taylorT@tesc0.net; alan tayl0r lace book CosT !6/!8
Craven Arms. loam CoNTACT Denzil Ma(if; denzil@ (fd-'rir:Tlfir
rif'rTlTsj-fi E/D YES, *t2
codrc.co.uk; wwwcodrc.co.uk cosT 132/!34 c/D l5/5
.TRAI[ .NURAt
E/D NO
1:.i:.':- ilrr.'l WESTER ROSS ATHLETICS GAIRTOCH 10(
CHEDDAR GORGE CHALTENGE - 1OKM (+)
PROMENADE 1O MILE BLACKPOOL VENUE Gairl0ch Lelsure Centre, Achtercairn, Gairloch,
ffi VENUE Cheddar G0rge (at the topl), Cheddar,llam
CONTACT Tom R00m; tom@relishrunningraces.com;
'1D
VENUE Hilton Hote, North Pr0menade, Blackpoo , V212BP, Galrloch,7pm C0NTACT Mandy Elizabeth
.TRAIL
"lURAt 10:30am C0NTACT Lewls lVcAndrew; admin@fylde R ush; ma nCy€ ii sh@ h0tm aj l.com; westerossath letics.

THE 7TH ROCIGBILLY 5 (+) wwwrelishrunningraces.com/cheddargorge-challenge.

w0rdpress.com/gair 0ch-l0u cosT TBC
php cosT ll4/u6 C/011/5 E/D YES, +t2 c0astrunrinq.orq cosT u4/t16 c/D l4l1 E/D YES, +15
VENUE The RoyaL oak lfn, '.
Rye Foreign, Peasmarsh, 6pm

For altthe best upcoming races around the UK, visit lunnersworld.co.uk/events

t.@runnersworlduk
140 RUNNER'S WORLD O5/]5
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ffi
When it was sports day at mY senior
E
school I could feel the terror rising from
the pit of my stomach. I hated running,
but I did enjoyteam sports, such as netball.
I thoug;lrt I was goingto be one of those fr
people who would go through life never
having to run again after leaving school.

Six years ago, a workmate asked if I

wanted to do a lOK race and I agreed'
I remember thinking that it seemed such
alongwayto run. But I'm stubborn and
once I agree to do somethingthere's no
way I'm not going to do it.

Last year I entered the Electric Run in

London, which was enormous fun. It's
a 5K run with flashing lights and loud F
music. To be honest, it felt more like a ik a* L.
massive disco than a running event.
il- <o
I live in central London and love running
along the river. The best bit is when I get
aili'nit#
=-- L-*.-"

to the South Bank and have to dodge all the

tourists wandering about there. It's like
playing some sort of mad computer game.
My worst running injury has been a
persistently lazy left buttock. I'vebeen
told I run using my hips, when I should
use myglutes more. Itmeans I'minpain
after about 9O minutes ofrunning.
I don't often come up with new material
when I run, but it's an ideal time to
mull over things. Before my show at the
Edinburgh Festival last year I would do
Ioads of editing in my head. A run is also
great the morning afber I've had a bad gig -
it really gives me a lift.
'I like to run at mypace and listen to
mymusic. I know, I sound so selflsnrr
When it comes to running, l'm antisocial.
Friends who run - and even my sister Shona
- have asked to run with me, but I'm never
keen. I like to run at my pace and listen to
my music. I know, I sound so selflsh.
l'm really proud to run for Breast Cancer
Care. It's a cause that means a great
deal to me. Mymum hadbreast cancer
10 years ago - but she's flne now - and
both my grandmothers had it, too.
l'm running the Virgin Money London
Marathon this year. I'm sure I will get
very nervous and very emotional on
the day. After I completed the Brentwood
Half Marathon I remember being very
teary. It was either pride or just relief
that it was finally over.
I got married last December. I found
that training for the marathon was just
what I needed to get me through the
post-wedding and January blues.

MY FAVOURITE... l'm no gazelle when I run. In fact, mY

mum thinks my running style is simply
Route 4h
E;..
Music Treats hilarious - she says I look like Phoebe
from Friends. I'm all arms and legs.
lE.It E
ffi-1
When lwas in lotten ltsten to After my last
Vienna a few ooocasrs rn tne half marathon
years ago, I
El7 gym, our wnen I asked for my O Ellie is running the 2O15 Virgin Money
went for a run that followed l'm outside it has to be an mum's homemade toad in London Marathon for Breast Cancet
upbeat, poppy track. I like it the hole. The thought of C ar e (b re astc anc erc are. org.uk/
the tourist loop around the
when Bruno l{ars' RunawaY munching through that marathon). She is also ontour - visit
city. lt was a brilliant way to
take in all the landmarks. Baby comes on my playlist. was what kept me going. ellietaylorcomedy.co m fo r info

146 RUNNER'S WORLD 05/5 , @runnersworlduk