Runner's World UK - December 2022

BEST GEAR TO
BOOST RECOVERY
BEST RACES
THIS MONTH p94
Prevent
Post-Run
HOW TO ENRICH Soreness
YOUR RUNS –
AND YOUR LIFE p48 LIVE LONGER
WITH TWO
Moves For WORKOUTS
PAIN-FREE A WEEK p11
Knees p17
The Secret To
EASY DIARY HACKS Spring Marathon
FOR BUSY ATHLETES Success
DECEMBER 2022 £4.99

RUNNERSWORLD.COM/UK
The Former Child Soldier

Who Found Peace On The Run
F E AT U R E N A M E
IN THIS ISSUE DECEMBER

2022
REGULARS WARM-UPS HUMAN RACE FEATURES COACH GEAR RACE
56
P H OTO G R A P H Y: JAC K AT K I N S O N / K N OWJAC K M E D I A . * S H OT AS PA R T O F M E R R E L L’ S
A THAI HIGH
T R A I L S O F E U R O P E P R O J E C T; M E R R E L L .CO M / U K / E N _G B/ T R A I L S- O F - E U R O P E
The DOI Inthanon Thailand by

UTMB offers four race distances,
with the longest taking runners
to the summit of the country’s
highest mountain
ON THE P11 Live Longer With Two P48 Find Your Joy How to enrich P71 Easy Diary Hacks For Busy
Workouts A Week Turns out your runs – and your life! Athletes Coach Cory has some
COVER you can be a weekend warrior great ideas for finding time to run
Photograph: P66 Prevent Post-Run Soreness
Alexis Berg P17 4 Moves For Pain-Free Knees Coach Tom Craggs on how to P78 Best Gear To Boost Recovery
Runner: Protect those precious joints defeat the dreaded DOMS Gadgets and top tech to get you
Titouan Galland*
ready for tomorrow’s session
P18 The Former Child Soldier Who P68 The Secret To Spring Marathon
Found Peace On The Run Now Success It’s all about building P94 14 Best Races This Month
Victor wants to help others a solid training foundation Events for every kind of runner
DECEMBER 2022 RUNNERSWORLD.COM/UK 003

48
WE’RE
SOLE MATE
Find yourself
on the run
FIRST FOR
NEW GEAR
For news and reviews
on the latest shoes,
tech, apparel and
accessories, visit
runnersworld.com/uk.
72
Here’s what’s hot on
the site right now
ROOT TO SUCCESS
Hearty fare that
scrubs up well
REGULARS FEATURES
P06 Rave Run Schwangau, Germany P28 Follow The River Kieran Alger
P98 I’m A Runner Imagination

runs 1,800 miles along the Danube
GLOVE AFFAIR an
m e!
Sc
frontman Leee John on the P36 Sacred Vow To save a mountain
The best running
importance of a running mantra that was holy to them, the
gloves to keep
Apache began to run
your hands
WARM-UPS toasty on those
P44 Block Capital We celebrate
challenging
the plant-based powerhouse
winter runs.
P09 The Mother Of All Runs that is tofu (recipes included)
Study shows women are hitting
PBs after having children P56 Thai And Mighty James Poole
heads to the roof of Thailand to
P13 Go-Faster Carbs The low-GI tackle the 168km DOI Inthanon
option is the way forward Don’t be alarmed
about losing pre-
race sleep, p15 COACH
P15 Tat’s Not A Problem Getting
ink won’t make you sweat less
P70 Ask Jo RW’s resident Olympian,
Jo Pavey, on gauging your fitness SUPPORT GROUP an
m e!
Sc
HUMAN RACE
P72 Winter Warmers Four delicious Our pick of sports
P20 Step By Step Green Runners root vegetable dishes bras to keep you
is a group that hopes to inspire comfortable as you
us all to do our bit for the planet P75 One Size Doesn’t Fit All Making clock up the miles,
sense of nutritional guidelines and how to choose
P21 Murphy’s Lore Sam finally the one for you.
embraces the darkness by That has the ring of
heading out for a night run
truth about it, p78 GEAR
P22 By The Numbers Rob P84 Shoe View We take a long look
Pope ran across Ireland at the Brooks Launch GTS 9
in under 24 hours
P23 Tonky Talk On holiday RACE

in Canada, Paul wonders
how fast bears can run P88 Full Circle Kate Carter goes
BELT UP an
m e!
Sc
loopy for the Round Sheffield Run

These running
P24 Your World Your letters,
belts make carrying
your pics, your pages P91 Route Recce Surrey’s Knacker
your phone, keys
Cracker is as mean as it sounds
and gels a doddle
P27 Flamingo Diaries Lisa The heel deal, p84
– ideal for roads,
reminds herself of the simple P92 Still Going Strong The history
trails and races.
joy of being able to hit the road of the Aylesbury Boxing Day 5K
004 RUNNERSWORLD.COM/UK DECEMBER 2022

RAVE RUN
SCHWANGAU,
GERMANY
THE LOCATION
Offering views of the
fairy-tale castles of
Hohenschwangau and
Neuschwanstein (pictured
here), the 120 kilometres
of well-maintained and
breathtakingly beautiful
Alpine trails in Schwangau,
south-west Bavaria, are
a trail runner’s paradise.
THE RUN
Starting at the village of
Hohenschwangau, the trail
propels you steeply up the
spine of Tegelberg Kopf
mountain, with views down
to Neuschwanstein castle
and the surrounding
landscape. The descent
winds its way through the
Täfelessattel hiking area
on to wide pistes popular
with winter skiers, before
heading back through
Alpine meadows to the
start point, where a cold
pilsner awaits. Check out
the seven-mile route with
its challenging 826m of
ascent mapped out by
Merrell’s trail team as part
of their Trails of Europe
project at merrell.com/uk/
en_gb/toe-neuschwanstein.
RUNNER
Alex Dautel
PHOTOGRAPHER
Christoph Jorda
Andy Dixon
EDITOR-IN-CHIEF EDITOR’S
EDITORIAL
JOE MACKIE Deputy Editor
RICK PEARSON Senior Editor
CONSUMER SALES & MARKETING
REID HOLLAND Chief Commercial Revenue Officer
JAMES HILL Circulation & Subscriptions Director
LETTER
BEN HOBSON Executive Editor, Digital JUSTINE BOUCHER Head of Subscriptions,
JENNY BOZON Deputy Digital Editor Marketing & Circulation IT'S EARLY AFTERNOON as
KATE CARTER Acting Commissioning Editor SEEMA KUMARI Digital Marketing & CRM Director I write this in the RW office,
and my mind is starting to
GROUP EDITORIAL PRODUCTION COMMUNICATIONS think about my lunchtime
CARLY LEVY Workflow Director BEN BOLTON Head of PR & Communications
VICTORIA RUDLAND Group Chief Sub Editor/ CALUM FORBES PR & Communications run. It’ll probably be along
Production Editor Manager, Health and Wellness my regular route – a five-mile
MATT BLACKWELL Deputy Chief Sub Editor out-and-back along the Mall,
JAMES BROWN Deputy Chief Sub Editor
KIRTEY VERMA Sub Editor
SHOWS & EVENTS up Constitution Hill, into Hyde
MADOLYN GROVE Head of Events, Ops & Delivery
MICHELLE PAGLIARULO Events Partnership
Park, around the Serpentine and back. I’ve done it
ART Director hundreds of times before, but it never gets boring.
DECLAN FAHY Creative Director ALICE MATTHEWS Events Partnership Manager The light, the trees and the people are all different
WILL JACK Art Director CONNIE FFITCH Events Partnership Manager
NATHALIE BATES Art Editor (mat leave)
depending on the season. Today will be pale autumn
REBECCA BRIDLE Art Editor sunlight and crunching through mounds of leaves;
PRODUCTION
JADE COOPER-COLLINS Art Editor
JEFF PETTITT Production Manager a few months ago, it was all parched grass and
JESSICA WEBB Art Editor
children paddling in the Diana fountain, escaping
SOPHIE BROWN Designer
FLORENCE OGRAM Designer HEARST MAGAZINES the heat of summer. I’ve done everything from
INTERNATIONAL hard marathon long runs to mellow meditative
JONATHAN WRIGHT President, Hearst
PICTURES miles and everything in between. The thought of
Magazines International
RACHAEL CLARK Photographic Director returning to this route, and others nearer home,
KIM ST CLAIR BODDEN SVP/Global Editorial
EMILY MURPHY Photographic Director
SARAH ANDERSON Picture Editor
& Brand Director time after time, was prompted by the fascinating
CHLOE O’BRIEN Global Editorial & Brand Director feature ‘Sole To Soul’ (page 48), which argues we
SHANA LYNCH Picture Editor
RW INTERNATIONAL EDITIONS
SALLY PRICE Picture Researcher runners have a deep and meaningful connection to
Australia, China, France, Germany, Hungary,
Italy, Netherlands, Norway, Poland, South Africa, the routes we move through.Read it and you might
CONTRIBUTORS Spain, Sweden, US find a new appreciation for your trusty local loop.
JOHN CARROLL, TOM CRAGGS, STEPHEN
GLENNON, LISA JACKSON, RENEE Runner’s World UK is published in the UK by Hearst UK On page 28, there’s a route of a wholly different
MCGREGOR, ADRIAN MONTI, SAM Limited. House of Hearst, 30 Panton Street, London SW1Y scale, with Kieran Alger’s account of his epic
MURPHY, ALI NOLAN, JO PAVEY, JAMES 4AJ. Copyright ©, Hearst UK Limited, 2022. All rights 1,800-mile run along the length of the mighty river
POOLE, SAMANTHA REA, DAVID SMYTH, reserved. ISSN 1350-7745. Published 12 times a year.
PAUL TONKINSON, MILLIE WEST, CORY Conditions apply. Runner’s World is a trademark of Hearst
Danube. This issue’s pieces on the best recovery-
WHARTON-MALCOLM Magazines Inc., 300 West 57th Street, New York NY boosting gear (page 78) and how to ease post-run
10019, USA. Runner’s World UK is printed and bound by soreness (page 66) have unfortunately come just
HEALTH & FITNESS Walstead Bicester, Chaucer Business Park, Launton Road,
a little too late for him.
PRODUCT TESTING Bicester, Oxon OX26 4QZ, and distributed by Frontline
YANAR ALKAYAT Group Testing Manager Ltd, Peterborough. Tel: 01733 555 161
JODIE MORRISH Tester
Runner’s World UK is a member of the Independent
Press Standards Organisation (which regulates the UK’s
HEARST UK
magazine and newspaper industry). We abide by the
SIMON HORNE Interim CEO Hearst UK |
Editors’ Code of Practice and are committed to upholding
President Hearst Europe
the highest standards of journalism. If you think that
JULIEN LITZELMANN Finance Director
we have not met those standards and want to make a
MATT HAYES Chief International Brand Officer
SURINDER SIMMONS Chief People Officer
ALISON FORTH Director of PR & Communications
complaint, please email complaints@hearst.co.uk or visit
www.hearst.co.uk/hearst-magazines-uk-complaints- CONTRIBUTORS
procedure. If we are unable to resolve your complaint,
STEVEN MILES Group Brand Director
or if you would like more information about IPSO or the
CONNIE OSBORNE Editorial Business Director
Editors’ Code, contact IPSO on 0300 123 2220 or visit
ROMAIN METRAS Business Strategy Director
www.ipso.co.uk
DAVID FOSTER Editorial Business Manager
MATT HILL Digital Development Director
HEARST SOLUTIONS
JANE WOLFSON Chief Commercial Officer
MARK McCAFFERTY Head of Partnerships
RYAN BUCKLEY Head of Digital Sales
SARAH TSIRKAS Head of Fashion, Beauty KIERAN ALGER ANNETTE MCGIVNEY
& Luxury House of Hearst
30 Panton Street The RW regular has The award-winning
DENISE DEGROOT Head of Travel London SW1Y 4AJ
TIM ROSENBERG Head of Food & Drink plenty of running author and journalist
Enquiries Editorial enquiries
KELLY WARNELL Head of Entertainment editorial@runnersworld.co.uk pedigree, but he took has written for the likes
& Technology Advertising enquiries a mighty leap out of of Outside and The New
hearst.co.uk/brands/runners-world
LISA BHATTI Head Of Regional General enquiries
LEE RIMMER Head of Classified & Independents 020 7439 5000
his comfort zone York Times Magazine.
NATASHA BAILEY Client Director, Health PR enquiries
media@hearst.co.uk
when he attempted Her close connection
& Wellness Subscriber enquiries 01858 438852 to become the first with America’s desert
LEE BAILEY Client Director, Beauty (Lines open weekdays, 8am-9.30pm;
Saturdays, 8am-4pm) person to run the south-west helped her
CHRIS HEALY Client Director, Fashion (mat cover)
Visit hearstmagazines.co.uk/managemyaccount to entire 1,800-mile length to tell the story of The
OLIVIA HORROCKS-BURNS Watches update your contact details, renew your subscription and
& Jewellery Manager find out when your next issue is due to be delivered. of the mighty Danube Apache Runners And
Please note: you can also contact us regarding back
WILL VILLE Director of Commercial Production issues and special editions. river. See The Great Their Quest To Save A
MAIREAD GLEESON Art Director, Branded Content
Blue Wander on p28. Holy Mountain on p36.

11 13 15 17
FITNESS NUTRITION MIND + INJURY
HEALTH
WARM-UPS
The TIPS YOU NEED to GET UP to SPEED
Fruits
of your
labour
Why many women will run their
best marathon after having a kid
IF YOU’RE WORRIED that giving birth could spell

the end of your PBs, a new study has some
encouraging news. The paper, published in the
European Journal Of Sport Science, looked at
the 150 fastest female marathoners of all time.
The researchers identified 37 of these runners
WO R D S : R I C K P E A R S O N . P H OTO G R A P H Y: G E T T Y I M AG E S
who had given birth during their elite career.

Of these, 26 (70%) ran their fastest times (2:21
on average) after their first child. In the one-child
group, eight runners ran their best times before
kids and 15 (65%) achieved their PBs afterwards.
Meanwhile, in the two-child group, three runners
(21%) performed their best before children, five
(36%) between kids and six (43%) after their
second child. For female runners, it seems,
pregnancy can be just a small bump in the road.

WARM-UPS FITNESS
Concurrent
MUCK IN
Cram miles or
spread them out
training
Cardio and strength training
– you choose
are both crucial to faster, more
consistent running. Concurrent
training combines these two
elements (for example, a run
followed by a weights session),
but what order should you do
them in? It depends on your goals,
say the experts over at tonal.com.
Here’s a table to help you decide.
EXERCISE ORDER
BASED ON GOAL
Goal Sequence
Strength →
Strength
cardio
Cardio Cardio →
endurance strength
Cardio →
Power
strength
Focus on
General
exercise
fitness
you enjoy
What a
difference
In praise of the a day makes
WO R D S : R I C K P E A R S O N . P H OTO G R A P H Y: S T U D I O 33. I L L U S T R AT I O N : B E N M O U N S E Y-WO O D
Your schedule prescribes a tough
weekend warrior interval session, but your body

says otherwise. Maybe it’s a slight
niggle, a dip in energy or you’re
stressed from work. Wait a day,
A burst of exercise at the weekend is as good as Moderate says veteran coach Pete Rea. Now,
spreading it out across the week, says a new study (150 mins) for runners who want to stick to
their plan no matter what, waiting
Sat: (60 mins)
THE WEEKEND WARRIOR – a gung-ho efforts. The study tracked 350,000 is harder than it sounds. But Rea
• Long, slow run
type who attempts to cram a people over a 10-year period to see believes it makes a real difference
(5/10 effort)
week’s worth of exercise into a how well the so-called weekend in how you feel and perform. And,
Sun: (90 mins)
48-hour period – has often been warriors fared. The results, for the record, it doesn’t make you
• Off-road hike
regarded as foolhardy. Surely published in JAMA Internal mentally weak. Nor will you lose
regular exercise trumps these Medicine, found that those who fitness by rearranging. So, repeat
Vigorous
once- or twice-weekly efforts? reached this recommended amount after us: if in doubt, wait a day.
(75 mins)
Not necessarily, according to a new of activity, whether it was over the
study. Purely in terms of exercise’s course of a week or a highly active Sat: (30 mins)
life-extending powers, it seemingly weekend, had a lower risk of death • Hard effort parkrun
doesn’t matter if you get your than those who did below this Sun:
recommended 150 minutes a week amount. If you find yourself unable • Fartlek: 10-min jog,
of moderate exercise, or 75 minutes to run during the week, here are two 5 × 3 mins with 1-min
a week of vigorous activity, in ways to fit in your exercise over the jog, 4 × 1 min with 45-
several bursts or one or two longer course of two weekend sessions: sec jog, 10-min jog

WARM-UPS NUTRITION
Get an HIGH-CARB OR KETO? Vegan or (glycaemic index) diet, or
even Carb on paleo? There are so many

diets out there, each one
a high-carb, high-GI diet.
The GI grades foods by
spread purporting to be healthier how much they raise blood
We all know protein

is crucial for muscle
plates than the next.
This means it can be hard
to discern which is best for
sugar: high-GI foods include
white bread and cereals;
low-GI foods include
building and repair, but
New study favours runners, but a new study, vegetables, legumes
does it matter how you carbohydrates over keto published in the journal and most fruits.
consume it? Actually, Food Sciences And The researchers found
yes, says a new study* Nutrition, may offer some that the keto diet had
of female runners. It clarity. A German research a ‘positive impact on
found that the best team compared endurance submaximal performance’
results were achieved performance in subjects but couldn’t compete with
when runners spread following either a keto the other diets ‘in both
protein consumption diet, a high-carb, low-GI submaximal and maximal
across the day, which, exercise intensities’. Which
the researchers said, of the high-carb diets was
‘maximises the anabolic the best? ‘The high-carb,
response to dietary low-glycaemic diet in
protein, benefitting this study seemed to be
muscle mass and advantageous,’ said the
performance’. Here’s researchers. Kale and
what an ideal food day chickpea curry, anyone?
could look like:
WO R D S : R I C K P E A R S O N . P H OTO G R A P H Y: DA N M AT T H E W S ; G E T T Y I M AG E S ; L U C K Y I F S H A R P. * S O U R C E S : N U T R I T I O N A N D M E TAB O L I C I N S I G H T S
Breakfast
Two poached eggs on
wholemeal toast
SHOE PASTRY?
Actually, it’s more
of a bread winner
Lunch
Chicken salad
Micromanagement Eight small steps to a total fuelling plan, courtesy of
sports nutritionist Nancy Clark (nancyclarkrd.com)
01. Acknowledge based meals on a which food and fluids 07. Ensure you drink
the power and regular schedule. you prefer to take in enough fluids.
importance of during exercise. Monitor your urine.
being well fuelled. 03. Create a feeding It should be light-
Snack
You will perform better plan that works 05. Good nutrition coloured and you
Peanut butter and banana
by eating well, avoiding during exercise. starts in the should be peeing every
diets and getting the A good target is 240 to supermarket. two to four hours.
right fuel for you. 360 calories of carbs You’ll eat better if you
per hour (60g to 90g have the right foods 08. Be flexible
02. Optimise your carbs per hour). ready and waiting for during events.
daily training diet. you at all times. Tastes change during
The goal is to fuel up 04. Practise your prolonged exercise.
before workouts and event-day fuelling. 06. Plan rest days. In a race, worry more
Dinner refuel afterwards by During training These also allow you about finishing than
Lentil and coconut curry eating carbohydrate- sessions, determine time to buy good food. getting ideal nutrition.

WARM-UPS MIND+HEALTH
TAT’LL DO
Your skin
I’ll ink won’t suffer
to that
Don’t sweat the tattoos
– they won’t make you
perspire less on the run
ALTHOUGH AN OCCUPATIONAL HAZARD
on first dates, our ability to
sweat is a fine thing. It’s one
Don’t
of the reasons we were once
able to run down our dinner:
lose
homo sapiens can cool
themselves on the move;
sleep
delicious deer cannot.
But such derring-do
over it
came before the advent By now, you probably
of the modern tattoo. know of the many
WO R D S : R I C K P E A R S O N . P H OTO G R A P H Y: G E T T Y I M AG E S ; S T U D I O 33. I L LU S T R AT I O N : S A M I S L A N D. * S O U R C E : B R I T I S H J O U R N A L O F S P O RT S M E D I C I N E
Might these inky benefits of a good night’s

decorations affect sleep: improved recovery,
our sweating? Not optimised fitness gains,
according to a new lowered perceived rate
study in the European of exertion… the list goes
Journal Of Applied Physiology. on. However, getting
It found that there were ‘no eight hours of shut-eye
effects of tattoos on sweat isn’t always possible –
rate and potassium content of particularly the night
sweat during exercise-induced before a big race. But
sweating’. Quite the opposite here’s the good news:
– new and coloured tattoos a new review in the journal
actually encouraged slightly Sports Medicine found
more sweating. Just make the negative effects of
sure that they spell a bad night’s sleep build
Pheidippides correctly… during the day, having
more impact in the
afternoon than in the
morning, when your
big races take
place. So rest
easy, or not.
WARM-UPS INJURY
Mind THOUGH CATEGORICALLY not bad for your knees,

running can be the cause of certain knee pain
or injuries. One of the more common ones is
the cap patellar tendinopathy, which presents as pain

just below the kneecap. While a certain amount
of rest for tissue repair is advised, it’s also
Four ways to manage worth looking at some exercises to prevent the
problem from recurring. Here are four such
Breaking
patellar tendinopathy (pain exercises, recommended by physiotherapist
just below the kneecap) Luke Murray (physio-network.com).
news
Female ultrarunners more
likely to have bone injuries
According to a new study*,
which looked at people who
completed the 2022 Western
States 100-miler in California,
female ultrarunners are more
likely than male competitors
to suffer bone-related injuries.
The study looked at 123 runners
(83 men and 40 women, with
01/ ISOMETRIC LOADING 02/ ISOTONIC LOADING
a mean age of 46.2 and 41.8
An example of this is the well-known Try some squats and lunges. Do body-
respectively) and found that
wall sit exercise. See if you can do 2 mins. weight versions and then add weight.
women showed consistently
higher risks for bone-related
injuries. Here are three of
the areas discussed:
WO R D S : R I C K P E A R S O N . I L L U S T R AT I O N S : H A R V E Y S Y M O N S . P H OTO G R A P H Y: O L I V E R B U R S TO N ; K AT H RY N W I R S I N G .
Key
Female:
* S O U R C E S : C L I N I CAL J O U R NAL O F S P O RT S M E D I C I N E ; M E D I C I N E & S C I E N C E I N S P O RT S & E X E R C I S E
Male:
DISORDERED EATING
62.5%
03/ HEAVY AND MODERATE 04/ SLOW RESISTANCE TRAINING
44.5% RESISTANCE TRAINING With a chair behind you at knee height, squat
Leg press and leg extension machines are on one leg until your bum kisses the chair.
advised. Start with a moderate resistance. Return to the start. Do 10 reps on each leg.
LOW VITAMIN D
58%
0% Train your HIGH HAMSTRING

TENDON
floor, shift
your weight on
HISTORY OF BONE-STRESS INJURIES

tendons Lie on your back with to one leg and
Tendons were once thought to be as one foot on the floor hold for 30
untrainable as a fox. No longer! Recent and your other leg secs x 5 on
37.5% research* indicates that running with bent at the knee. Push each leg.
more leg stiffness – produced by tendons through your heel and
and muscles – can improve running lift your bum off the
20.5% economy. To increase tendon stiffness,
and reduce the chance of an injury,
here is one exercise worth a try:

RACING GREEN p20 IRELAND IN ONE DAY p22
HUMAN( )RACE
NEWS, VIEWS, TRENDS and ORDINARY RUNNERS doing EXTRAORDINARY THINGS
‘RUNNING
IS MY SAFE
PLACE’
The trauma of being a child soldier
leaves scars inside and out.
When Victor Macauley feels
overwhelmed, he runs
WO R D S : DAV I D S M Y T H

SUPPORT NETWORK
Victor (front left) with
H R
Running Charity pals
war) he became the sole provider

for two younger brothers, whom he
still supports financially from afar.
In 2010, Victor was invited to
visit Plymouth as part of an outreach
project called ARROW (Art: A
Resource for Reconciliation Over
the World) to speak about his
experiences. He decided to try to stay,
catching a train to London instead of
returning to Sierra Leone. The only
place in England he had heard of was
London Bridge, thanks to the nursery
rhyme. He was homeless for the next
two and a half years, begging or
spending his days at the Universal
Church of the Kingdom of God in
Finsbury Park. He slept at a facility
IT’S EASY TO UNDERSTAND why feelings about the experience. By called Shelter from the Storm, where
Victor Macauley didn’t feel that the time you read this, he will have he befriended a future Running
running could solve his problems. The completed his fourth half marathon. Charity coach, Claude Umuhire.
28-year-old from Sierra Leone, in West ‘I’m a prime example of what Other organisations that have
Africa, was a child soldier in his home running has done,’ he says. ‘I’m still helped him include Freedom From
country and has been homeless in suffering with my mental health, so Torture, the Baobab Centre for Young
London, and he still struggles to when I was asked to go for a run I was Survivors in Exile and Arsenal in
process a lifetime of extreme trauma. like, “There are so many bigger things the Community. He has also been
Nevertheless, Victor and running in my head and running won’t solve supported through a battle with the
have come to an understanding. ‘If I’m them.” But now I know Home Office, which recently moved
stressed, running is my safe place,’ he exactly how important it him from ‘humanitarian protection’
explains. ‘If I get to a point where I’m
struggling to cope, I’ll just put on my
‘I WANT TO is for me. If you could click
your fingers and make your
status (a form of refugee status) to
granting him indefinite leave to remain.
trainers and go for a run. My head
clears out and it feels like all that’s in USE MY problems go away, you
would, but instead you can
He’s now applying for UK citizenship.
‘It’s been a massive journey, but
there is a blank piece of paper.’
These days, he works as a social STORY TO acknowledge the fact that
they’re there, work towards
everything is going good in that area,’
he says. ‘Now I want to use my story to
enterprise officer at The Running
Charity. He organises its Meaningful
Miles project, in which a runner pays
HELP OTHERS’ doing something about them,
and, at the same time, find
something that you feel
help other people. You might not be in
a situation like the one I was in, but all
is not lost. At some point it will come
to register with the organisation, runs passionate about.’ to an end. I really believe that.’
a distance (5K to marathon) at any When Victor laces up his trainers,
pace and receives a Running Charity the scars on his feet are a reminder of
medal. The money raised helps young how far he has come. Aged only six, therunningcharity.org
people who are homeless or at risk of he was abducted by soldiers from the
homelessness. Recently, the charity Revolutionary United Front, drugged
orchestrated an 8,500-strong petition and forced to fight for them against
to support an application for UK Sierra Leone’s government in the civil
asylum by Ethiopia-born runner Seyfu, war that lasted from 1991 to 2002. They
a teenage victim of human trafficking. shot his mother dead in front of him.
Seyfu was successful and hopes to one ‘It was a horror story. I have
day be part of Team GB. Victor says, scars from the syringes they used on
‘He’s one of our most dedicated young me. If you didn’t do what they said,
people, with so many fast times.’ you were killed. You had no option.
Victor already knew the charity’s I was taught how to use a gun, how to
co-founder and CEO, Alex Eagle, who kill people, how to do any outrageous
was his case worker in a previous job thing you could do. I didn’t see human
at the New Horizon Youth Centre near beings as human beings.’
King’s Cross, London. It was Eagle who Eventually, he managed to get back
invited him to take a free spot in his to his father, an escape that forced him
first half marathon in London in 2019. to spend weeks hiding in the forest
Victor finished with a knee injury and with a bullet in his leg. When his father
a piggyback home, but also positive died a few years later (unrelated to the

MAKE A CHANGE
Ultrarunner Jasmin Paris
has pledged to run for the
planet rather than being
sponsored by brands
LIVING
ON THE
PLEDGE
An example of
a pledge by a
Green Runner
‘I pledge to
travel by land
SOCIAL
and sea, and
NT only by air if
MOVEME thegreenrunners.com and, for the cost necessary. I’ll
of £2.50, you can make a pledge. This walk, run or
can cover everything from reducing cycle instead
GREEN GIANTS
travel and/or meat consumption to of using the car,
repairing kit to maximise its lifespan. and use public
You’ll then have the chance to receive transport for
a Green Runners badge from ReRun long journeys.
How a community of runners is looking to Clothing, a company that specialise I’ll repair kit
to maximise
make our sport kinder on the planet in remaking old running kit, to wear
its lifespan. I’ll
proudly at your next race.
You’ll be in fine company. ‘I’ve reduce my meat
THE GREEN RUNNERS is a When it comes to kitting up, The stepped away from any ambassadorship consumption
community trying to make the Green Runners want to encourage for any company,’ says Paris, who was and spread the
planet fitter. Founded by a handful of people to repair, reuse and recycle. previously sponsored by Inov-8. ‘I word about
ultrarunners – including Jasmin Paris, ‘The most sustainable kit is the one raced the UTMB in August for The living a more
Damian Hall and Dan Lawson – it’s you’re wearing,’ says Darren Evans, Green Runners. That was a way of sustainable life.’
aiming to inspire runners from around another of the founders. ‘For example, maintaining independence. It’s
the world to make personal changes to you can repair any rips to the uppers difficult to be in the thick of it as a
help the environment. These are based of your trainers by using RockTape sponsored athlete and maintain that
WO R D S : R I C K P E A R S O N . P H OTO G R A P H Y: S A M H I L L ; S T UA R T M A R C H P H OTO G R A P H Y
around four pillars: how you move, kit and a glue called Fantastic Elastic. integrity. It was important for me to
up, eat and speak out. If we can reduce the overconsumption step away from it.’ Talk about living
‘How you move is about looking we’ve been guilty of in the past, it your values. But with an issue as
at how you travel to races,’ says Paris. will make a big difference.’ important as climate change, maybe
‘If the race is abroad, can you go by A lot of The Green Runners are we should all start voting with our feet.
means other than flying? On a local vegetarian or vegan, but they’re not
level, can you take public transport?’ asking that everyone who joins gives
thegreenrunners.com
To help with this, The Green Runners up meat and dairy. It’s about making
is encouraging race organisers to small changes, such as going meat-free
change start times of certain races to for a day or two a week. For Paris,
make them more accessible via public who was already vegetarian, it was
transport. If you do have to fly – as about reducing dairy. ‘I used to eat
Edinburgh-based Paris did when she a fair amount of cheese and milk,’
competed in the Barkley Marathons she says. ‘Just switching to oat milk
in Tennessee, US, earlier this year – almost halved my dairy consumption
you could look to offset it or make as I drink a lot of tea. The important
other compromises. ‘I didn’t apply for thing is to try to make some change
Hardrock 100 because I’d travelled to – make a pledge and make it
the Barkley Marathons and couldn’t meaningful so you stick with it.’
justify flying to the US twice in a Which brings us to the fourth
year,’ she says. pillar: speaking out. Visit the website,

H R
Murphy’s Lore
BY SAM MURPHY
HELLO DARKNESS,
MY NEW FRIEND
I’ve often struggled during the
winter months. It can feel as if each
day is a race against time – the barely
visible sun drawing a shallow arc
across the sky before giving way to
darkness once more. Night running
has taken away that imprisoned
feeling – extending the boundaries
of what’s possible.
THE There’s something deliciously
TAKEAWAY… subversive about it, too. Everyone
else is bathed in electric light and
Running in heat behind closed doors and you’re
the dark is an out there in the dark, treading the
acquired taste thin line between thrill and fright.
and a personal In The Living Mountain, an
decision; this ode to the Cairngorm mountains
column isn’t an in Scotland (written in the 1940s),
invitation to try author Nan Shepherd observes how
it. If you do, use walking in the dark can ‘reveal new
paths and trails knowledge’ about places we think
that you already we know. ‘It astonished me that
know and feel my memory was so much in the eye
hroughout our long, hot summer, I’d wait until the sun comfortable on and so little in the feet,’ she writes,
sank, exhausted by its own fury, before stepping outside to in daylight hours. on walking a familiar path at night
run. The air would be still and cooling, like boiled water Let someone and finding it anything but.
left in a pan. The road would feel tacky from the day’s heat, know where I’ve experienced the same thing.
the grass crunchy under my feet as I crossed the parched you’re going and I would have wagered that I could
and toasted fields. I would run as the sky turned from pink when you expect navigate these local trails with my
to orange and then to a stagey dark blue that illuminated to be back – or eyes closed, but one night, running
rather than extinguished my surroundings. It felt as if run with others. confidently towards a grey gap
the light – and summer itself – were endless. I always carry between black trees that I expected
I think of all this as I put on a high-vis gilet and head torch to venture out a head torch, to be a stile, I found myself at a
into the November night, creating clouds of breath and breaking the silence though I don’t barbed-wire fence instead and had to
with the swish of my jacket and the beat of my feet. always switch recalibrate my mental map. Another
I say night, but it’s only teatime, really. It just feels later with the sky so black it on. Nothing time, I almost stumbled upon a badger,
and the road so quiet, with cars garaged and curtains tightly pulled. A security beats a giving us both the shock of our lives.
light pings on as I steal along an alley between houses that gives way to fields. moonlight I’m never consciously aware of
I know this place intimately, but darkness transforms it into an enticingly shadow… the slight tension that accompanies
unfamiliar landscape. I move slowly while my eyes adjust – skirting the dense each night run until I feel it dissipate
pool of moon shadow cast by a mighty oak with an involuntary shiver. in the glow of the porch light. It’s as
I L L U S T R AT I O N : P I E TA R I P O S T I
The arrival of winter used to spell the end of trail running for me (save at if, each time, I’ve had to rediscover
weekends) until the clocks sprang forwards. But last winter, on a run that had whether I can handle the enveloping
begun in daylight, I ‘rode the dusk’, as naturalist Nick Baker has described it, darkness. Knowing that I can creates
witnessing day slowly melting into the pool of night. its own glow, which guides me on
Padding through the fields under a star-scattered sky wasn’t scary or through the winter months.
frustrating, as I’d anticipated, but meditative and empowering. Sure, I had to
slow down a little, but gradually, just as your eyes acclimatise – turning what
is initially blanket blackness into shades of grey – so does your mindset. sam-murphy.co.uk

BY THE NUMBERS
ROB
POPE
44, LIVERPOOL, RAN ACROSS IRELAND IN A DAY
FOR ROB POPE, THE REAL-LIFE FORREST

GUMP WHO RAN ACROSS THE US FIVE
TIMES, running across a country as small
as Ireland probably doesn’t sound like much of
a challenge. So why not make it a bit tougher by
aiming to cover the 215km between Galway and
Dublin in under 24 hours, further than Rob had
ever run in one day? ‘I wanted to set myself a
distance that I probably couldn’t do,’ says Rob. ‘I
gave myself a 40% chance of being able to complete
it.’ With some digestive issues just two hours into
the run, it looked bad for Rob and his team, but he
pulled through thanks to some bananas from a kind
stranger. Yet another kind stranger helped pace him
through the busy Dublin streets for the final few
kilometres as cramp and exhaustion set in, but Rob
made it to his destination with 22 minutes to spare.
215km
PRE-RUN PINTS OF
GUINNESS – TWO
WHILE WATCHING
THE LIVERPOOL
GAME IN DUBLIN
THE NIGHT BEFORE,
ONE AT THE START
AT MONROE’S
IN GALWAY TOTAL DISTANCE COVERED
PACKETS OF SKIPS CONSUMED ALONG

THE WAY (POSSIBLY THE MOST
SURPRISING RUNNING FUEL
10 WEEKS
Amount of time between deciding to
do the run and actually doing the run. Rob
WO R D S : S T E P H E N G L E N N O N . P H OTO G R A P H Y: CAT E R S N E W S
WE’VE HEARD OF) spent one of those weeks at Glastonbury
Number of minutes
Rob rested along the way.
‘I decided I just wanted
to keep on moving,’ he
said, and therefore did
10
BANANAS, WHICH
ROB SAYS IS HIS
203
U2 songs listened to along the
way. Rob played their entire
discography in chronological
most of his eating while ‘BANANA RECORD’ order. We can only hope he found
taking walking breaks FOR A SINGLE DAY what he was looking for in there FUNDS RAISED FOR THE WWF

H R
Tonky Talk
BY PAUL TONKINSON
WE NEED TO FACE OUR FEARS,

BUT WHAT IF YOU CAN’T BEAR IT?
outrun most of my family. It’s the
whole dad thing, though – I just
know I’d have to take on the bear.
At least as it sinks its teeth into my
flesh, I’d be consoled by the thought
that I was right to be worried.
On day three, we go walking in the
mountains. I’ve hired some bear spray
and honed my technique. (The idea,
as far as I understand, is to spray it
RUNNING GAGS at the bear.) We take a cable car up.
by Rick Pearson I close my eyes as it snakes torturously
and Ben Hobson
through the mountains. We trek
around the Sunshine Meadows, where
Physio: I
narrow dust paths cut into verdant
recommend
hillsides dotted with buttercups.
six to eight
We’re living in a postcard; it’s just
weeks of rehab
that the postcard might kill you.
and rest.
As usual with the Tonkinsons, we
Runner: Can
don’t really know what we’re doing,
I still do some
but ‘a plan’ takes shape. We’ll walk to
easy miles
the peak, then take the chairlift down.
tomorrow,
Not a cable car – an open chairlift.
though?
s you get older, fears tend to accumulate, to solidify in I’m starting to panic, clutching the
the mind. Irrational thoughts become entrenched. I’m bear spray. The chairlift is very high,
Weather app:
increasingly bad with heights, for instance, and my wife and it’s slow. I just can’t face it.
Feels like 2°C.
now shrieks uncontrollably when she sees a dead mouse A decision is reached. I’ll run
Runner: Shorts
or bird. This shrieking intensifies as I wrap the poor down. It’s a few miles, downhill. I’m
and vest it
creature in tissue and follow her round the house with bathed in a cowardly relief, handing
is, then.
it. Now it turns out I can add a new fear to the list: bears. over bags, water, sundry items. With
It was something I hadn’t contemplated as our family a quick adieu, I turn tail and start to
Partner: I’d
trip to Canada approached. Then, a few days before our run. After 200m, I realise I’ve passed
love to go to
flight, my eldest son nonchalantly sent me a link to footage of bear attacks in over the bear spray. It’s too late.
Barcelona in
Banff. This sent me down a rabbit hole. Grizzlies. Black bears. What to do when They’ve gone, and there’s not another
the spring.
facing a bear? (Remain calm?! Slowly walk away. Do not run or bear your back…) soul in sight. The sun has dropped; the
Runner: How
I was the lone voice of caution; my family seemed amused by the possibility but air is suddenly colder. I’m also aware
about Valencia
thought it unlikely. By the time we set off, I was convinced it was inevitable. for the first time of the altitude. And
in December?
Banff is gorgeous, with emerald rivers, mountain air and dense undergrowth I handed over the water. Stupid.
Quicker course.
providing cover for the bears as they sneak up before devouring you. On the first My fear of heights has propelled
morning, I decide to go for a run. When I ask the guy at the hotel front desk about me alone and defenceless into bear
bears, he says, ‘Yeah, you might see one – just keep by the road, don’t go into the country. What now? When will this
I L L U S T R AT I O N : P I E TA R I P O S T I
woods, you’ll be fine.’ Off I go. I stay by the road, keeping a close eye on the trees. fear end? I need to do something.
I hear a rustling, a weird high-pitched clicking (bears sharpening their teeth?). Take control. I reach down, pick up
There’s a change in atmosphere as I stop; something wild is here. Then, in front a few rocks, take a breath and run.
of me, I see two chipmunks. I yelp and run on, almost breathless from panic.
My imagination is out of control. I watch too many films – The Revenant, that
one with Anthony Hopkins, the Werner Herzog documentary that ends with Paul is a stand-up comedian and co-host
the fella eaten by a bear. Then there’s that old joke that you don’t have to outrun of the Running Commentary podcast. His
the bear; you just have to outrun the people with you. I’m fairly convinced I can book 26.2 Miles To Happiness is out now

World
r
You
COMEBACK KING later, I finally made it a few
Having run for many years, weeks ago. My family
I have found that the most commissioned a medal for the
annoying thing is pedestrians occasion. With me all the way
who make stupid remarks. has been my monthly fix of
I know one runner who gave Runner’s World. I particularly
LETTER OF THE MONTH up in older age due to silly

comments directed at him.
My answer is to answer back.
like the inspirational stories,
race reports and columns by
Tonky, Sam, Lisa and Cory.
One that really annoyed me I know many folks will have
was on a cold night when run a lot further, but that’s my
a guy called after me, ‘What life in running. Here’s to the
PILE ’EM HIGH
Mark’s stash is
kind of idiot goes out dressed next circumnavigation. (I’ll be
getting out of hand like that on a night like this?’ 90 by the time I get there!)
(I was in running gear). The Phil Parker
answer I shouted back just
came out of me without I FOUND A COMRADE
preparation: ‘One who is fit!’ IN RUNNING
Now that has inspired me I was amused to read your
to answer back whenever article ‘If my PE teacher
possible in the future. could see me now’, featuring
David Williams four relatively young runners.
We love this! Never I was hopeless at sport at
let the naysayers stop school and didn’t do any
you doing what you love. in the years before I retired.
A friend talked me into trying
ALL AROUND THE WORLD parkrun, where I was recruited
Some 26 years ago, after a by the Orpington Road
lovely holiday in Switzerland, Runners. Within four months,
I returned home desperately I ran my first race, later
AN ISSUE OF SPACE unfit. I decided to return to

running and started a training
moving on to marathons
and ultras. Last month, seven
I am a long-time subscriber to Runner’s World. I was having log. After a few years, I got to years after my first run and
a clear-out of my garage and came across many editions 10,000 miles and started to at the age of 65, I completed
(including one from December 2006), as well as the exclusive think running around the the toughest experience of
world would be a good target my life, the 90km Comrades
subscriber-only covers. In 1994, I trained for my first London (24,902 miles at the equator). Marathon in South Africa,
Marathon (4:38) by following your magazine’s training plan Fifteen marathons, copious finishing over an hour inside
and have always found your articles interesting, and with so half marathons, keyhole the time limit. Running has
much to learn from. I’m currently retired (57) and cannot surgery (torn meniscus, certainly changed my life.
anyone?) and many parkruns Peter Price
wait until the end of each month for your magazine to drop
through my front door. In many ways, it’s been a lifesaver –
providing information and the chance to find out what other CONGRATS TO THE
communities and different people get out of running, and BLOOD BROTHERS!
In our August 2022 issue, we
how their lives have been affected. Every few years, my wife told the story of Colin Vosper
says to me that there is no room in the house to store them, and Falk Lonser, the stem
so they go outside into the garage. Now she is saying that cell donor who saved his life.
there is no room in the garage. So what am I to do? The pair, both runners but
complete strangers before
Mark Durrant Lonser answered Vosper’s
appeal, have become good
There’s only one thing for it: you’ll have to build friends and were planning
another garage. Thank you, Mark, for sticking with us to run the Berlin Marathon
for the long run. Here’s to many more happy miles together. together. And so they did. ‘I
couldn't quite believe it when
we got going,’ says Vosper.
What’s inspired, impressed or annoyed you lately about
‘All the training, all the prep,
running or runners? The writer of the winning email or
the reading, the podcasts... give me grief. We crossed the
WIN! letter receives a pair of Saucony Triumph 20s, worth
The first half went to plan, line arm in arm and it was an
£145 (available in a colour of your choosing, if in stock).
but at 26km it became clear amazing feeling. I’m so proud
RUNNER’S WORLD, House of Hearst, this wasn’t going to be easy! of both of us. It feels like such
30 Panton Street, London SW1Y 4AJ I walked a few times, but not a great achievement to have
Email letters@runnersworld.co.uk for more than a minute or two. done it together. It’s still
Twitter and Facebook @runnersworlduk Falk was great. He knew I was sinking in that I’ve actually
trying but didn’t force me or managed to do a marathon.

H R
WE ASK, YOU ANSWER
WHAT’S YOUR
BIGGEST
RUNNING FEAR? SNAP CHAT
#SOLEMATE SHOW US YOUR FAVOURITE
PAIR OF RUNNING SHOES
‘Very worn pair of Nike 4%. Almost ‘My London Marathon shoes.’
600 miles but I still get them out for Peter Edwards
some speedwork.’ Paul Jones
‘Abbott adding more World ‘Running into poisonous

Marathon Majors before snakes. I encountered a
I’ve completed the six.’ dead black mamba once.’
Nick Ian Matikweni Khoza
‘My new Brooks Ghost 14s! They ‘Vaporfly V1. Smashed every PB in
will take me round the Malaga half these last year. Just don’t have the
‘My shin splints and the
‘Being late for the start marathon in December.’ Julia David heart to get rid of them.’ Kevin Main
worry that I won’t be
of a race.’
able to run again.’
Clare Crocker
Susan McGeown
AN EVEN SPLIT A POSITIVE SPLIT
‘Has to be if a fart goes ‘Any running injury.’
wrong in the latter stages Praksha Swinnerton POLL
WO R D S : R I C K P E A R S O N . I L L U S T R AT I O N : L U K E W I L S O N
WHEN YOU
of a half/full marathon.’
*Based on a Twitter poll with 193 votes
Colin Goss
RAN YOUR
24%
‘I had knee surgery two
MARATHON
years ago and am scared
‘Unseen potholes. And it’ll go again when I run.’
46%
dogs. Both of which appear
out of nowhere with the
Jason Gardner
PB, DID 30%
potential to cause injuries.’
Frances Iwaschkin ‘Since I ran the Athens YOU RUN…
Marathon without stopping
or walking, I fear nothing!’
Savva Constantinou
A NEGATIVE SPLIT

H R
The Flamingo Diaries
BY LISA JACKSON
WHY WE SHOULD ALL CULTIVATE

THE ART OF GRATITUDE
feeling, I wish they’d remember to
express gratitude for their healthy,
fully functional body.
I remember my former running
club’s post-London Marathon get-
togethers where, instead of a party
atmosphere, I’d find groups of runners
staring glumly at their pints moaning
that they hadn’t hit their target times.
I couldn’t believe what I was hearing:
they’d just run what must surely be
WORDS TO GIVE the greatest marathon on Earth and
YOU WINGS yet they were disappointed? I found it
hard to sympathise, quite frankly, but
kept my thoughts to myself, grateful
‘He is a wise
that I, despite coming last in a few
man who does
of my races, had cultivated the art of
not grieve for
gratitude. I didn’t give a damn about
the things which
hitting targets, I was just thankful
he has not, but
I had a body healthy enough to carry
rejoices for
me and my snazzy fancy dress outfit
those which
26.2 miles. And so I, despite having
he has.’
the slowest time by a country mile
’ve just finished compiling my ‘What I Did Do in 2022’ list, in that room every single year, was
The words of
which documents the races I’ve run, the events I’ve attended, always the most celebratory person.
the Greek Stoic
the friends I’ve met up with and the countries I’ve visited. It Which suited me just fine!
philosopher
forms the skeleton of my round robin Christmas letter but has I could write a 20,000-word thesis
Epictetus urge
another important function: listing the year’s highlights is the on the health issues and niggles I’ve
us to give
best way I know to give thanks for the life I’ve been blessed had over the past year, but I’ve vowed
thanks for
with. Expressing gratitude has always been important to me, not to beat myself up about my lack of
everything
so I was delighted to read in Psychology Today that ‘people who running prowess. Instead, I’ve taken
we’re capable
are grateful feel less pain, less stress, suffer insomnia less, have a leaf from legendary ultrarunner
of as runners,
stronger immune systems and experience healthier relationships’. Pam Reed’s book: ‘I don’t tell myself
rather than
When my husband Graham was battling terminal cancer, we often did our I have to run. I tell myself I get to run,’
berating
‘gratitudes’ before bed. We would list three things we were happy to have (each she said when I was lucky enough to
ourselves for
other always came top), three things we were grateful to be (we often cited interview her. So despite having the
not running
‘runners’ here) and three things we’d done well that day (one memorable ‘done lung capacity of a gnat, the speed of
faster, longer
well’ was running the Karlovy Vary Half Marathon in the Czech Republic just a glacier and the gait of a zombie, I’m
or harder.
weeks after he finished a round of chemo). determined to give thanks for the fact
There’s nothing like watching someone you adore slowly dying to remind you that I can run, simply because I know
how precious life is – and how much of it we take for granted. Simply being able millions can’t. Graham is one of them.
I L L U S T R AT I O N S : P I E TA R I P O S T I
to walk, let alone run, is a huge privilege. Graham and I never imagined that his
mesothelioma would spread to his brain and make walking just a few steps very
difficult. He was determined to stay active, however, and so even in the last few Lisa is the author of two bestselling
weeks of his life he would shuffle unsteadily along the pavement outside our running books, Running Made Easy
Croydon home clutching Nordic walking poles to stop him from falling over and and Your Pace or Mine? Her latest books
wearing a cycling helmet to protect against head injuries. – Travel Seekness and Travel Agents –
Graham’s experience is why I feel saddened when I hear a runner berating both contain chapters about running
themselves for not achieving a time they hoped for. While I understand the and have been released as audiobooks

1,800 miles across a
continent in 67 days:
Kieran Alger attempts to
become the first person
to run the length of the
mighty Danube river
E
IN 2008, I HAD
COFFEE WITH
TWO FRIENDS
IN VIENNA,
OVERLOOKING
THE MAJESTIC
DANUBE.
My Austrian friend joked to my Serbian
friend, ‘If I throw a message in a bottle into
the river, you can fish it out a week later
01
in Belgrade.’ That flippant remark became
the inspiration for a world-first run to
raise money for poverty-impacted children canoed, walked, even swum, but no runner
worldwide. I couldn’t shake the thought had conquered the Danube. It was a chance
of this mighty river flowing through a to write a piece of running history.
continent, connecting 10 countries, four Coming out of the pandemic during the
capital cities, millions of people and many summer of 2021, I set a date and route-
cultures. Searching for an epic running planned using the mapping tool Komoot.
challenge years later, I tapped, ‘How long is I hit the gym to get lean and strong; put in
the Danube?’ into Google. I got the answer, long, slow mileage and ran with a weighted
2,850km (1,771 miles), and did the maths. It vest to mimic the 10kg pack that would hold
would take a marathon a day for 67 days to everything I’d need to be self-sufficient.
run the length of Europe’s second-longest In reality, though, my ‘training’ started
river. Very ambitious, but not impossible. a decade earlier. Everything I’d done as
I’d done dozens of city marathons and a runner in the past 13 years gave me the
ultras, including the Marathon des Sables mental, physical and practical foundations
and a 100-miler, run 31 half marathons in for a run of this magnitude.
31 days and also covered the Thames from During my preparation, I ran seven
source to sea – 190 miles – in three days. marathons in seven days to see how my body
I wanted an adventure further outside my would handle the strain. Surviving that gave
comfort zone and loved the idea of running me confidence. But it’s one thing running
through so many countries with so much locally with home comforts to sustain you.
history and so many stories to tell. I’d visited It’s another covering 10 times the distance
many places on the Danube, so I could also solo across Europe, carrying all your gear
connect some dots from my past. It felt and navigating unfamiliar environments
magical, romantic, powerful and personal. while finding places to eat, sleep and recover.
The Danube is popular for boat cruises I had no idea how my body would cope and
and cycle tourists, with well-established feared early injury would send me home with
infrastructure on large stretches, including my tail between my legs. So I made getting
a mapped EuroVelo cycling route roughly to the start my first measure of success.
following its course. That eased the logistics Whatever happened after that was a bonus.
of navigation, camping, accommodation and Framing it like this relieved some pressure.
finding food and water. What sealed the deal, But there were other pressures: leaving
though, was that I couldn’t find a record of my wife as breadwinner and sole parent
04
anyone running the river before. It had been meant my window was narrow. I left home

BACK TO THE SOURCE
The following day, after a 45-mile boat trip

(the only way to travel through the Delta from
the Black Sea), I stand riverside in Tulcea, the
gateway to the Delta, where my run begins.
Clean-shaven, clean-clothed, with brand new
shoes, I’m excited, nervous and emotional.
Before I left home, my wife and seven-
year-old son gave me some messages to open
daily. Unfolding the first, I see, ‘I believe in
you’ in my son’s handwriting. A few tears flow.
Not seeing my family is going to be tough.
It’s a lonely start but I take comfort that
my friend Jon is waiting for me at the end
of day one, ready to support me through the
difficult early stages. And, boy, do I need it.
These first days, I run into the unknown –
mentally, physically, literally. It’s terrifying
and exhilarating. Every morning, the nerves
come on like amplified race-day jitters. The
questions, too: am I strong enough? Will I be
safe? This tide of anxiety will rise daily for
my entire journey across Europe.
The only way to silence the doubts is to
move. Fear is no match for action. I drop
quickly into a daily ritual that I rely on for
02 the whole journey: wake at 4.30am, eat
breakfast and start moving by 7am. I walk
03 on 24 June, the day after my son’s birthday, the first 30 minutes, primarily to get out of
and had to reach the river’s source by my the towns without being chased by dogs, but
wife’s birthday on 30 August. That meant also to loosen up my legs. And the early
a risky strategy of running every day. To starts help me avoid the worst of the eastern
save money, I planned to use campsites European summer heat. It hits 20°C by 9am
where possible, wild camping where not. and regularly pushes beyond 30°C by noon.
I couldn’t carry a tent, so I’d rely on a bivvy In the first week, I run 226 miles and my
sack, sleeping bag and a semi-inflatable body reacts as you’d expect, feet blistering
mat. My daily distances were based on badly. A recurring problem where my little
running between safe toe sheds its skin flares up.
sleeping locations.
Some days, I’d run 18 miles, ‘THESE As early as day three, I’m
worried I might be flying
others 45.
I originally planned to run FIRST FEW home with Jon. I use a syringe
to drain my blisters and
DAYS, I RUN
from the Danube’s source in Friar’s Balsam to clean them.
Germany to Romania, where I plaster my enraged heels,
wrap the pesky toe and hope.
INTO THE
it meets the Black Sea, but
with less established routes, It pays off. After a week,
aggressive stray dogs and everything dries out, toughens
long distances between
potential campsites, Romania UNKNOWN’ up and settles down. The body
recalibrates, accepting that
moving 20 to 40 miles a day is the new
would be the toughest section. So, I flipped
the route to run upstream from sea to source, normal. The blisters don’t return.
starting in Romania and Bulgaria, and It takes two and a half weeks to cross
01/ Plodding the lonely
saving the ‘easier’ Austrian and German Romania and Bulgaria. I run a mixture of
roads of Bulgaria, pepper stages for my exhausted later miles. That wild, remote dyke trails and busy main
spray and dog audio quickly proved a smart decision… roads, rarely seeing the river, which is either
deterrent at the ready far from the road or hidden by trees. Any
02/ Armies of
glimpse of the glistening waters is a treat.
sunflowers in the Mad dogs and an
P H OTO G R A P H Y: D I M I TA R T Z A N KOV
mass-agricultural The dykes are a runner’s paradise of

fields of Romania Englishman go out beautiful nature and blissful isolation, with
03/ A note of inspiration
from Kieran’s son
in the midday sun soft ground underfoot and mercifully few
04/ An abandoned
ROMANIA AND BULGARIA: 522 MILES, 18 DAYS dogs. The roads are a runner’s hell. Miles of
19th-century hotel in the My journey begins when I dip my feet in the arrow-straight asphalt, cutting through vast
heart of Braila, Romania Black Sea at Sulina in the Danube Delta. This fields of wheat and sunflowers, and no shade
Unesco World Heritage site is 4,152km2 of from the burning sun. Then there’s the traffic
untouched marshes, lakes, waterways and and stinking roadkill. I look for silver linings.
abundant wildlife on the edge of Europe. Where there are trucks, there are no dogs. E

BACK TO THE SOURCE
I pass through villages and towns bearing

the scars of dereliction left by departed
Soviet-era industry and subsequent under-
investment. Dilapidated housing blocks,
crumbling factories, rusted train tracks.
The locals seem baffled by me plodding
down their streets and refuelling in their
shops. No one runs here. Still, they welcome
me with smiles, waves and kindness.
Roadside fruit sellers hand me peaches,
truck drivers in queues give me water,
motorists and horse-drawn wagons offer
lifts I can’t accept. Their altruism is
a wind at my back, cutting through the
loneliness and fortifying my resolve.
After a week in Romania, I cross the
river – also the border – to run in Bulgaria
for a few days. Deep into a day’s run, when
I’m at my lowest ebb, a man runs towards
me, waving. Dimitar, a runner who found me
on Instagram, has driven an hour to support 05
me, bringing water and Haribo. The first
of many times a stranger comes to my aid.
Further upstream, back in Romania, I’m 3.5km-long New Europe bridge that connects
thankful Dimitar is still crewing me. The Calafat in Romania with Vidin in Bulgaria. 05/ Crossing the
mix of mangy strays, guard dogs and farm I stop in the middle, high above the vast Danube and catching
dogs that roam freely in Romania and Danube, and scream with happiness and a special sunrise
relief into the wind. Two days later, I tick 06/ A random act of
Bulgaria have become a real problem. I run heat-busting kindness
the first three weeks on high alert, carrying off my last miles in Bulgaria, wave goodbye from a Romanian
pepper spray, an audio deterrent and a rock, to Dimitar and cross into Serbia. truck driver
drawn and ready, like a gunslinger. I’m 07/ A reassuring
chased often, attacked seriously twice A runner reborn sign to show you’re
following the right river
and narrowly avoid being bitten. SERBIA AND CROATIA: 410 MILES, 15 DAYS 08/ Some river path
It’s mentally and emotionally draining I enter Serbia tense, hopeful that the worst art putting a brave
and I wonder if this is how women often feel of the dogs are now behind me. At the border, face on it
running alone. The danger also forces me I’m met by Bojan, who owns a camping refuge
to ditch wild camping for the sanctuary of in the town of Negotin, and Igor, a local
hostels, guest houses, cheap hotels and restaurant owner and fellow Marathon des
rooms offered by friendly locals. Sables finisher. They’ve come to accompany
Dimitar is used to the threat and calms me on bikes back to Bojan’s Base Camp for
my nerves. Eventually, with his support, Adventurers. En route, Igor and I share
after 17 days and 500 miles, I reach the desert tales over pizza and coffee in his
07
RUNNING THE BLUE

Slovakia
Germany
Vienna
Bratislava
Austria Budapest
Hungary
Romania
SOURCE Belgrade
The Donauquelle
in Donaueschingen, Croatia
Germany where
the Danube rises Serbia SEA
The Black Sea at
Sulina, Danube
Delta, Romania
Bulgaria
08

KIERAN’S KIT
The gear that carried
him upstream
Garmin InReach Mini 2
£349.99, garmin.co.uk
This 100g compact satellite
communicator works
anywhere without
relying on traditional
phone networks. It
provided my GPS
tracking and allowed
my family to keep
up with my progress.
Saucony Endorphin
Speed 3
£165, saucony.com
I ran the first 860 miles in the
Endorphin Speed 2 before
swapping to the Speed 3, using
two pairs over the next 638 and
372 miles. They provided the
perfect balance
06
of cushioning,
protection and
response.
steady, controlled’ and that ‘I am strong
enough and I have everything I need’.
At the end of one longer stage along harsh Instinct XX 20-24L
tarmac, I can barely put my foot on the floor. £219.95, xmiles.co.uk
This multi-day ultra pack’s
Each step burns but I dig deep, knowing
compartments made it easy
every mile moves me closer to my family. to stash and access essential
And by the time I get to hug them in a small kit. The vest-style harness
town 100 miles from Belgrade, I’m already and triple chest
a different runner. Freer, more relaxed, more straps created
confident and in control. With my family by a bounce-free fit
my side, the journey to Belgrade is easier. that made me feel
Reaching the first of the four capitals is also I was carrying
a huge milestone. Though, when I plod on to less weight.
the city streets after three weeks in the wild,
I feel out of place, ill-equipped for urban life. Cimalp Aoste
Belgrade is also where my family leaves French H Shorts
restaurant. It’s a first taste of the incredible me. And I’m not ready for that. I’m in bits as £64.90, cimalp.co.uk
hospitality I encounter across Serbia. I hug my son goodbye in front of the gleaming These brilliantly comfortable
At Bojan’s Base Camp, I meet cyclists dome of St Sava Church. That day, I run the trail shorts come with
built-in base-layer shorts,
who warn me that the dogs in Serbia are final 20 of 38 miles in 41°C. It’s the toughest
an integrated
still pretty bad. I call my wife to tell her day yet, but surviving it makes me stronger. storage belt with
I want to quit. She books flights to meet me I know I won’t face many tougher. four stretch mesh
in five days with my son and crew me into By the time I cross into Croatia, I’m well pockets plus two
Belgrade. It’s enough to keep me moving. recovered. Croatia feels much like Serbia big zippered
Serbia serves up the most spectacular with gleaming churches, brilliant bakeries on-thigh pockets.
scenery I’ve experienced yet, with trails and dogs mainly behind gates. There are just
right on the river and mind-blowing views a lot more hills. I clock more elevation in 2Toms Sportshield
through the famous Iron Gates – a two days than I did in the whole of Romania, £14.95,
spectacular gorge in the Djerdap National but somehow it’s a pleasant gear change. ultramarathonrunningstore.com
Park where the Danube shrinks to its Crossing back into Serbia, I’m greeted by Unwashed kit increases chafe
narrowest but deepest. As the scenery Milos, a 17-year-old runner who’s offered his risk – a nightmare on multi-
improves, the dog threat diminishes. I run support on social media. Milos becomes my day runs. This single
application, silicone-
lots of main roads, battling cars and trucks, local guide, his family take me into their
based 2Toms sportshield
but for the first time I start to relax. home, feed me, wash my kit and give me roll-on was the easiest,
All the tendons in my lower limbs take somewhere to sleep. It’s another example most effective,
it in turns to grumble. I ease my pace and of the unbelievable generosity of the Serbian lightweight and portable
nine times out of 10 the niggles pass. My people that means I leave this beautiful way to keep my soft
mantras on loop remind me to run ‘sensible, country a runner reborn. bits protected. E

Feeling the strain
HUNGARY: 214 MILES, 7 DAYS
I set the ambitious target of crossing
Hungary in seven days, averaging 30 miles
a day. Most of the running follows sweeping
bends along dyke paths. I follow the Danube,
but walls of trees often hide the river from
sight. Unlike Romania, the dyke’s paths are
often paved and the dogs safely behind gates.
Hungary feels more manicured, without the
crumbling decay I witnessed further east.
With no canines, trucks or tricky
navigation, I settle into a steady, meditative
rhythm. And when my route occasionally
takes me on to busier roads, I find Hungary
has the most courteous drivers in Europe.
But in the rural areas, where I spend most
of my time, very few people speak English.
It makes connecting with locals harder
than anywhere I’ve been so far. Some of
the loneliness I felt in Romania returns.
I also struggle to find water. Towns and
villages are often a lengthy detour from the
dyke paths, so I’m forced to carry more, adding 09
weight to my pack. That becomes a problem
as the miles ramp up. I tackle the longest day 11
of the whole challenge, 44.5 miles, followed starts hurting. With the help of Adam and
by two 35-milers and, on my last full day in Marian, I rehab the quad strain while also 09/ A glassy reflection
Hungary, I pay for it with a quad strain. running 30 miles a day. When we cross the on the mirror-calm
Danube in Austria
Crossing the bridge into Slovakia the next invisible border into Austria, I’m not only
10/ Kieran shares an
day, the run hangs in the balance. fixed and stronger, but I’m starting to feel elated hug with his wife
destined to complete this challenge. on reaching the source
The 30-mile rehab runs 11/ Savouring a piece
of riverside paradise
SLOVAKIA: 90 MILES, 3 DAYS Into the promised land in Grein, Austria
Up to this point, any ‘injuries’ have resolved AUSTRIA: 243 MILES, 9 DAYS
themselves after a night’s rest. This one Moving west, the influence of affluence Kieran’s Danube run has
raised over £10,000 to
feels different. I’m unsure how far I can becomes more apparent. From Hungary
help poverty-impacted
run before it becomes too painful. It takes onwards, the towns and villages are cleaner children worldwide.
the shine off my friend Adam’s arrival and better kept. The river, narrower but still You can donate here:
from the UK. He’s here to run mighty, becomes less about donate.giveasyoulive.
100 miles in three days to
Bratislava with me. ‘I START TO industry and more about
leisure. The steady flow of
com/fundraising/
runtheblue
We run 17 miles before the

pain slows me to a walk for FEEL I’M cyclists has been rising since
Budapest. In Austria, the
DESTINED
another five. Adam calls his number of touring ebikers
physio, who advises a day’s swells. Signposted routes,
perfect cyle paths and tourist
TO FINISH
rest. Failing that, he suggests
breaking my runs into shorter infrastructure make
chunks with bigger breaks, to everything feel more familiar
let the muscle recuperate.
I choose the latter. THIS’ and tame. In Romania,
Bulgaria and Serbia, I’d flag
The following day, I cautiously move 10 down rare passing cycle tourists for some
miles, take a 30-minute break, then another human interaction. That camaraderie is
10 miles. After 25 miles along deserted dyke gone. There are still few runners outside FUEL STEAM AHEAD
roads, a cyclist appears out of nowhere, pulls the cities, but I’m just one of many
With space and weight at
alongside and says my name. Marian tells me Danube adventurers.
he’s been following my journey online and In the 60 miles from Bratislava to Vienna, a premium, I selected a
has cycled from Bratislava to offer support. I run through pristine rural towns and handful of fuelling essentials
His backpack is full of foods he’s seen me picture-perfect villages. Rising green hills to power my runs and
eat over the past month. I’m blown away. and rolling farmland replace the flatlands recovery. I collected regular
For the next two days, Marian crews of the dykes. I’m finally running the routes
resupply packages, but
Adam and me. It’s a game changer. I’m able I pictured back in London and there’s a sense
to run without my pack, break down the everything will be easier now. But a poorly also relied on what I could
planned distances into more even chunks planned route into the final big city, Vienna, find – water, fruit, juice,
and, crucially, stop the moment my quad sends me on to busy dual carriageways and pastries – in local shops

BACK TO THE SOURCE
Reaching for the source

GERMANY: 350 MILES, 13 DAYS
As I cross into Germany, just outside Passau,
the Danube starts to shrink. It’s a reminder
that I’m getting close to my goal, but I’m not
sure I’m ready for the adventure to end. I
feel strong, I’m running well and the family
reunion in Deggendorf is a boost. We hire
an apartment and, for the first time, I have
a fixed base. That means good food, clean
clothes and better recovery. Though it also
means I have to run in the morning and
be Fun Holiday Dad in the afternoon.
Over the next five days, more runners
join me. Ray travels from Zurich and Tim
drives out from Cornwall. With the help of
my family crew, we run through the stunning
German countryside. There are fewer tourists
here and, with the trails and paths far from
civilisation, there are few shops or cafes. My
crew’s aid stations are a godsend. My son and
nephew occasionally join me for a mile or
two. Watching my seven-year-old by my
10 side, running the furthest he’s ever run, is
all the inspiration I need to finish the job.
The last run and the final miles of this
I’m back running in places people never incredible journey – from Mülheim an der
run. It’s a timely reminder that with 600 Donau to Donaueschingen, the town where
miles still to go, I have to stay focused. the Danube rises – are emotional. I hug my
Beyond Vienna, Austria is a running and family in the town square and set off down
cycling paradise. Hundreds of miles of perfect into the misty valley, trying to soak up every
paths right on the river, joining gorgeous second. I take a few moments to stop, sit and
historic towns with cafes and gasthofs that think about all the things I’ve been through,
make fuelling easy. One day, I stop 17 miles all the support I’ve been given and all the
into a marathon for a schnitzel. people who’ve helped me achieve my dream.
The pinnacle is the Danube Bend – a The final mile takes me past the
meandering section of the river that includes confluence of the Berg and the Brigach,
a sharp U-turn. I’m fortunate to have a the two rivers that flow into the Danube,
friend, Andy, crewing me through this stage through a stunning park and then over one
so he drives me to the viewpoint to save last bridge. I pause for a final look at the
a hefty detour. The view is magical. river before heading down the steps to
The next day, with the early morning sun the monument – a kind of well – where
rising and the green hills mirrored in the the Danube rises.
Danube’s glassy waters, I run along the river After 67 days, 1,827 miles and 410 hours
paths round each of the bends. Despite the of running, I reach the source. The first
1,500 miles in my legs, I feel I could run here person to run this mighty river. A dream
forever, but I’ve got a date with my family in complete. And the most important lesson
Germany. They’re arriving in two days to I learned: you never know what you’re
crew me for the home stretch. capable of unless you try.
33fuel Elite Meal 33fuel Ultimate Daily Precision Hydration PF 30 Chews Veloforte
Replacement Shakes Greens + Amino 1000 and 1500 £7.49, Recovery Shakes
£26.99, 33fuel.com Work Capacity Electrolyte Tabs precisionhydration.com £19.54 for 10,
My go-to pre-run Advanced Formula £8.99, With 30g of carbs veloforte.com
breakfast was a 70g shake £29.99, 33fuel.com; £39, precisionhydration.com in a tiny two-chew Packing the optimum 3:1
packed with good fats, prpsupplements.co.uk Running in 25°C+ requires pack, these running carbs-to-protein ratio, plus
protein and carbs from 33 I supplemented smart hydration. I used belt-friendly cubes BCAAs to support muscle
superfood ingredients, my morning Precision’s 1500 offer a great recovery,
including shake with a strength energy-to- these were
blueberries, powdered mix electrolyte tabs space-and- the basis of
almonds, of supergreens before and after weight ratio. my post-run
walnuts, and full-chain running, and And they don’t nutrition.
chia and amino acids to 1000 strength squash or melt They taste
flax seeds. aid muscle repair. tabs on the run. in the heat. great, too.

PHOTOGRAPHY: CAITLIN O’HARA
THE APACHE RUNNERS AND THEIR

QUEST TO SAVE A HOLY MOUNTAIN
W H E N T H E VAT I C A N
WA N T E D T O B U I L D
A N O B S E R VAT O R Y
ON SACRED LAND,
TRIBAL MEMBERS
PROTESTED BY
TA P P I N G I N T O
AN ANCIENT
TRADITION: THEY
S TA R T E D T O R U N
WORDS:
ANNET TE
McGIVNEY

other US academic institutions had invested in the project,
as had deep-pocketed astronomical research institutes in
Italy and Germany.
Accounts vary, but Nosie says the traditional caretakers
of Dzil Nchaa Si’an were not consulted about the observatory,
or even officially notified by the government, until plans
were well under way. Initially, the Forest Service dismissed
their concerns, says Nosie, who was 27 at the time and
served on the San Carlos Apache tribal council.
On 10 July 1990, spurred by grassroots opposition led by
Apache activist Ola Cassadore, the San Carlos Apache tribal
council passed a resolution against the construction of the
observatory, calling the project, ‘a display of profound
disrespect for a cherished feature of the Apache original
homeland, as well as a serious violation of Apache traditional
religious beliefs’.
MOUNT GRAHAM IS A MASS OF ROCK AND The resolution was sent to the Catholic Church and the
US Forest Service. The project moved forwards anyway.
This is how things had nearly always played out for the
FOREST RISING FROM ARIZONA’S DESERT Apache since European immigrants began colonising their
territory. The colonisers would behave as if they were
FLOOR AND REACHING MORE THAN A MILE entitled to anywhere they decided had value, whether it was
for minerals or timber or water. Now they wanted the sacred
AND A HALF INTO AN INFINITE SKY.

home of the gaan for unfettered access to the stars.
At the time, Nosie was the father of five children and
worried for their futures as well as for his fellow tribal
members, many of whom lived in poverty and struggled
with diabetes and substance abuse. He was certain that if
their sacred mountain was harmed, it would further
The Western Apache call it Dzil Nchaa Si’an, which roughly endanger the spiritual and physical wellbeing of Apache
translates as ‘big mountain sitting there’. Deities known people, which was entwined with the environmental health
as gaan (mountain spirits) dwell on the 3,267m summit, of their indigenous homeland.
overseeing territory that has been holy to the Apache for as Nosie wanted to ask for help from the gaan but knew he
long as they can remember. had to follow traditional protocol or his prayers would fall
In October 1990, despite repeated objections from local flat. That meant he needed to approach the holy place on
Apache tribes, the United States Forest Service – a federal foot. In Apache culture, running is breathing. Running is
agency that for many Apache represents genocidal praying. Running is the essence of communion with the earth.
oppressors – started clear-cutting an eight-acre site on Running, Nosie had come to believe, would be one of the best
Mount Graham’s summit, destroying part of a pristine ways for the Apache to fight the threat on Mount Graham.
alpine forest that was a rare environmental relic from the ‘It is the way I had to go back,’ Nosie says. ‘I would have to
last ice age. That’s when San Carlos Apache tribal member reintroduce myself [to the mountain] because we had been
Wendsler Nosie Sr decided it was time to fight – and not just exiled out of there. The deities [would] know I was sincere.’
the western way, with meetings and lawsuits, but the Apache Over two days in October 1990, Nosie ran from the desert
way. He started to run. of the San Carlos reservation to the summit of Mount
Mount Graham had become a centre of controversy in the Graham, covering 20 to 30 miles each day. The elevation gain
1980s, when it caught the eye of the Vatican. As far back as was 2,500m. Along the way he passed through what he calls
the late 1700s, the Catholic Church had conducted ‘corridors’, physical and spiritual passageways transitioning
astronomical research via telescope from an observatory from saguaro cactus to juniper to pine to alpine fir forests.
at the Vatican to verify the holy calendar. In the 1930s, In accordance with the Apache belief system, Nosie
the facility was relocated outside Rome, but by the early integrated himself with the environment. He communicated
1980s, light pollution was impeding visibility. Jesuit with the plants and animals as he ran, and they sent
astronomers dispatched by Pope John Paul II to observe the messages ahead on his behalf. The saguaro told the juniper
heavens decided that they wanted Dzil Nchaa Si’an, with its he was coming. The juniper told the ponderosa pine.
dark skies and mild desert climate, to be their perch for a And the ponderosa pine told the engelmann spruce.
new telescope. Land couldn’t be sacred, they said. Never Eventually, the deities got word. The Mount Graham Sacred
mind the gaan. Run was born.
The planned Vatican telescope was part of an ambitious It was very hard, says Nosie. ‘I was not like the people of
$200 million proposal from the University of Arizona to old, who could cover 80 miles in a day. It showed me how
create Mount Graham International Observatory, with modernisation has affected me physically.’ Nosie had other
13 telescopes located on Apache territory that was managed epiphanies as he ran. ‘I realised so much about our identity
by the US Forest Service. The observatory would also and where we originated and the sacredness of what makes
include the world’s largest optical telescope. us who we are, what’s holy,’ he says.
Among the project’s biggest champions was Father Running and all that it was connected to would become
George Coyne, a Jesuit priest who was director of the a path to recovering a lost identity for generations of
Vatican Observatory and an astronomer at the University the Nosie family and other Apache tribal members. Not
of Arizona. In addition to the Vatican and the university, because running allowed them to gain media attention or

SACRED GROUND
Baase prove a point or achieve a physical feat, but because social structure of the Apache people evolved around
Pike and running was the only way to tap into the physical and territorial bands that occupied defined areas where they
Wendsler
spiritual power that defined the Apache before they were foraged for seasonal plants and wild game, and farmed
Nosie on the
San Carlos exiled from so much of their homeland. native crops such as corn and squash. The bands were
reservation further divided into extended family groups that often lived
in February miles apart from each other.
2022. Their
The Nosie family and most other members of today’s
arm gestures
are a symbol Following in the footsteps San Carlos tribe are descended from a handful of bands
of support Nosie would go on to become tribal chairman of the San collectively called Western Apache, along with a smaller
for Apache Carlos reservation and he continued to run in the years after number of members who are descended from Yavapai
Stronghold
his first journey up Dzil Nchaa Si’an, every step connecting and Chiricahua Apache bands. The traditional homeland
and the fight
to protect him physically and spiritually to the territory of his of these Apache spanned more than 17,000 square miles,
Oak Flat, ancestors. Unlike the flat desert tableland where most San stretching from northern Mexico into upland portions of
another site Carlos people lived, the original home of Nosie’s ancestors is central and eastern Arizona. Running was one crucial way
sacred to the
a rippling landscape of rugged mountain rock, deep canyons that the Apache stayed in contact with their relatives.
Apache
and hidden springs. Young men were trained to be superior distance runners and
Sometimes Nosie would run with his brother Tommy and would often cover 80 to 100 miles a day delivering
sometimes with his children. But often he was alone, essential information about matters such as food, threats,
accompanied only by the spirits that animate the Apache and tribal ceremonies. Consequently, every Apache band
belief system, where humans and the environment are one. made it a priority to ensure that they had elite runners in
The Apache word for land, ‘ni’, is also the word for mind. their communities.
‘It helps you understand how God created the world,’ ‘[It] was one of the first things taught to us,’ says Ramon
Nosie says about how those early runs shaped him, referring Riley, a member of the White Mountain Apache tribe and its
to ‘Usen’, the Apache word for creator. As he travelled across longtime cultural resource director. Children were told to
vast mountainous terrain, he also learned what it meant to run up a mountain and back with a mouthful of water. ‘If you
be truly free, as his ancestors had been. The traditional swallowed that water, that meant you needed a lot of E

practice,’ Riley says. ‘It was part of Apache life that was
instilled in us since time began.’
I N A PAC H E C U LT U R E ,
When children were older, they went on a solo prayer run
under the direction of an elder. ‘They were told to run to get
RUNNING IS BREATHING.
a vision and gain knowledge of what they should do as
people of the natural world,’ says Riley, who is 80. ‘Our way RU N N I NG IS PR AY I NG.
of life revolves around being people of the natural world.’
European colonisers created another important reason RUNNING IS THE
ESSENCE OF COMMUNION
for the Western Apache to maintain their running tradition.
‘We were always being chased,’ says Riley.
WITH THE EARTH

Running for their lives the lobo, or wolf of the country, as any human being can be
When one of Nosie’s granddaughters, Naelyn Pike, was at to a beast,’ declared an 1859 article in The New York Times.
school in Globe, Arizona, near the San Carlos reservation, When the American Civil War ended in 1865, the army
she was drawn to the story of an Apache warrior who turned its attention to protecting mining operations and
possessed legendary strength, a woman named Lozen. Several settlers in the Arizona territory against Apache raiding. In
decades
Lozen and her brother, the Apache warrior Victorio, 1871, President Ulysses S Grant assigned General George
after the
were from the Warm Springs band that roamed New Mexico, first Mount Crook to command the Department of Arizona and tasked
southern Arizona and Mexico. From 1879 to 1880, Lozen Graham him with overseeing the newly established White Mountain
joined Victorio in fierce battles against the US cavalry and Sacred Run, reservation for all Western Apache bands in the eastern part
Wendsler
the Mexican army that ended with Victorio’s death. Lozen of the state. Crook ordered soldiers to kill any Apache found
Nosie
later joined Chiricahua Apache leader Geronimo in his and other off the reservation.
campaigns against the US army. Apache While many Apache stayed on the reservation, others did
Pike, now 22, thought about Lozen as she trained for activists not. And they were hard to catch. Crook’s cavalrymen were
organised
cross-country races or during private prayer runs. ‘Lozen no match for nimble mountain runners such as Lozen and
the Run to
would say that her only friends were her legs,’ says Naelyn. Oak Flat Geronimo. Of trying to chase down Apache resisters,
‘Lozen survived because she was a good runner. Running is to protest a former army officer wrote in a letter to a Missouri
how my people survived. If we didn’t run, we were dead.’ against newspaper, ‘...They know every water hole and every foot
copper
While the Western Apache had mostly evaded European of ground in this vast extent of country; they have incredible
mining in
colonisers since the 1600s, it became especially difficult in an area powers of endurance... It is no exaggeration to say that
the mid-to-late 1800s, when gold and silver were discovered that is also these fiends can travel 70 miles a day... Over the most barren
in their rugged mountain homeland. Suddenly they faced sacred to and desolate country imaginable. One week of such work
the Apache.
opportunistic prospectors in search of mineral riches. The will kill the average soldier and his horse, but the Apache
Below, Nosie
prospectors and their communities monopolised Apache and fellow thrives on it.’
water sources and inhibited the Apache ability to forage for runners To subjugate the Apache and stop them leaving the
plants and hunt game. The Apache responded to pray before reservation, in 1875 the army moved almost all Apache
the second
encroachment on their territory by raiding settlements. bands to a patch of desert within the reserve called Camp
morning of
Tales of these battles created a distorted image of the the 2022 Run San Carlos. It was manned by armed guards. Soldiers
Apache as violent and bloodthirsty. ‘The Apache is as near to Oak Flat working there nicknamed it ‘hell’s 40 acres’. Thousands
of Apache were forced to live side by side in traditional
domed brush shelters called wikiups. They were treated
like prisoners. The male head of each household was
required to report for roll call every morning; rations were
doled out weekly.
Deprived of their traditional diet of wild greens, roots,
nuts, seeds and game, the Apache had to live off unfamiliar
food with less nutritional value: beef, flour, lard, sugar,
coffee and salt. Bootleg whiskey became a staple. Missionaries
arrived to convert them to Christianity and the Apache were
not allowed to practise their ceremonies or any visible form
of spiritual traditions. All the reasons for running that had
been central to their pre-reservation life were gone.
‘Apache were the only tribe to be treated so harshly,’ says
Bob Stevens, an Apache historian and member of the San
Carlos Apache tribe. Stevens, 58, is also an avid runner and a
certified Apache language instructor. ‘My ancestors went
from being a totally free people who could hunt and gather
and travel wherever they wanted, to living in confinement.’
Many Apache who were born in captivity on San Carlos
were sent to American Indian boarding schools, where they
were prohibited from speaking the Apache language and
practising their spiritual traditions.
Meanwhile, from the 1870s to the early 1900s, while the
Apache were confined to San Carlos, the US government
opened nearly half the White Mountain Apache reservation

SACRED GROUND
land to miners, loggers and Mormon settlers. Mount Graham, is finally able to choose [the Apache way], but it may be Running
has helped
which had been part of the reservation, was handed over to too late to go back to the things we used to practise.’ generations
the Forest Service; it was then heavily logged and thoroughly It is as if the Apache living on the reservations today of the Nosie
plumbed to deliver water to non-Apache communities. are still captive. But Nosie wants his fellow tribal family and
By 1897, after the Apache wars were over, the US members to know that they can literally run off the other tribal
members
government allowed those confined to Camp San Carlos to reservation if they choose to do so. They can transcend connect to a
relocate to Arizona reservations. The Western Apache were the barbed wire of historical trauma and reach Apache lost identity.
consolidated by the government into three recognised holy places. It is what Nosie calls ‘going home’. Above, two
tribes, with reservations in eastern and central Arizona: San of Nosie’s
grand-
Carlos Apache, White Mountain Apache and Yavapai daughters,
Apache, all of whom descended from those confined at Wendslyn
Camp San Carlos. Strong bonds Hooke
The confinement has had lasting effects. Stevens, who Vanessa Nosie remembers what it was like growing up in (eight), left,
and Naelyn
has lived his entire life on the San Carlos reservation, says it a family of runners. Now 42, she is Nosie’s eldest daughter. Pike (22), run
changed the Apache people and the trauma his ancestors In the late afternoon, when the desert heat finally together at
experienced is still evident today. ‘Diabetes is rampant, so is subsided, the extended family would set out together on San Carlos
alcoholism,’ he says. ‘Drug use is getting worse. Suicide rates the dusty dirt roads, over sandy hills covered with prickly in February

are high.’ He also worries about the loss of the Apache pear and creosote bushes. When people saw the group
language: nearly everyone in his grandparents’ generation cresting a hill on foot, they would joke that the family
spoke fluent Apache, but among his grandchildren’s looked like a herd of deer.
generation, he says, it is less than 1%. ‘There were teachings in those runs about our history,
Stevens is involved in a language preservation our people,’ she says. ‘It tied us to our ancestors who gave
programme for the San Carlos Apache tribe, which he says is the same teachings to their kids.’
central to perpetuating the culture. Because of the Nosie attributes his family’s emphasis on running to
restrictions placed on them, ‘my parents’ and grandparents’ his mother, Elvera Nosie, who wanted to reclaim her
generations had it the hardest’, says Stevens. ‘My generation Apache traditions and pass them on to her children. When E

she died in 2016, she was the matriarch of a family that and other traditionalists took a spiritual approach alongside Mount
encompassed her seven children, 47 grandchildren, 124 the tribe’s efforts to raise public awareness by fighting in Graham
International
great-grandchildren and 30 great-great-grandchildren. court. The suit claimed that the intrusion of the observatory Observatory’s
Like Stevens, Nosie’s parents and grandparents were on the Apache’s sacred mountain interfered with their large
born in captivity. Elvera’s ancestors came from the Yavapai ability to practise their religion. binocular
and Tonto Apache band that lived in central Arizona. In In an affidavit for the lawsuit, the Vatican Observatory’s telescope
February 1875, US army soldiers forced them to march 150 director, Father Coyne, stated, ‘After extensive, thorough
miles to San Carlos. Nosie’s father, Paul, was descended investigations by Indian and non-Indian experts, there is to
from the Bedonkohe band of Chiricahua Apache who were the best of our knowledge no religious or cultural
forced from their homeland in Arizona to live at San Carlos. significance to the specific observatory site. If the objection
Paul supported the family by working in an asbestos mine. is pressed on the grounds that the observatory is merely on
He died of leukaemia when Nosie was seven. the mountain, then, why has there been no outcry
‘My mother believed you have to be physically sound to concerning far more widespread encroachment on other,
have a clear mind for what you are going to do,’ says Nosie. ‘She higher peaks and on demonstrable prehistoric sites?’
saw how our people were made dependent and essences Father Coyne maintained the Apache were being unreasonable.
[were taken] away from them and that is how diseases such The Ninth Circuit Court of Appeals sided with the western
as diabetes came in. That hampered our spirituality.’ version of spirituality. The Vatican telescope was completed
Just as the Apache did 150 years earlier when they fought in 1993. A second, the $120 million large binocular telescope,
the invasion of their homeland, they would need physical operated by the University of Arizona and the Germany-
and spiritual strength to battle the observatory project on based Max Planck Institute, was dedicated in 2004. Called
Mount Graham. In 1991, with the blessing of the San Carlos ‘the Columbus project’ by its investors, it was the largest
tribal council, a group of Apache activists brought a lawsuit optical telescope in the world when it was completed.
against the University of Arizona and the Forest Service to Despite the defeat, the Mount Graham Sacred Run
stop construction of the telescopes on Mount Graham. Nosie became a 30-year tradition that attracted Apache and other

Native Americans who wanted to reconnect with their
traditions and protect their sacred places, as well as
environmentalists who objected to the observatory. Dwight
Metzger was one of them. In 1992, he was protesting against
tree cutting at the observatory construction site. He and
other protesters had chained themselves by the neck to
bulldozers when Apache tribal members, including Nosie,
approached them. ‘We told them they needed to settle
down,’ Nosie recalls. They had good intentions, he says, but
they were not going about things in a spiritual way.
So Metzger refocused his efforts on supporting the Apache
in their struggle for sovereignty over their homeland. He has
participated in the Mount Graham Sacred Run nearly every
year since 1992 and says it has transformed his relationship
with nature. It is typical in white culture, he says, to dominate
or conquer or achieve something. ‘We sometimes put those
achievements into our relationship with nature, whether it’s
climbing a peak or running a marathon. What’s missing
from that mentality is realising the journey along the way –
not in terms of the scenery, but being truly integrated into
the place and the context of the lands we are in.’
Spiritual path
There is a big difference between what is required for
running up Mount Graham with a western world view
versus running up Dzil Nchaa Si’an the Apache way. ‘One Wendsler ability to practise their religion. Unlike the Mount Graham
thing I’ve learned about going to Mount Graham is you have Nosie’s fight, however, this one was supported by Christian
grand-
to be ready,’ says Metzger. ‘I haven’t always been ready in my daughter
organisations that endorse Apache Stronghold’s quest to
heart and my mind. That’s something you can’t train.’ Baase Pike have Native American spirituality treated the same as other
The relay, which covers the 100 miles from the historic runs across religious traditions. Law students from the Catholic University
site of old San Carlos to the top of Dzil Nchaa Si’an, is not a a bridge into of Notre Dame in Indiana submitted legal arguments to the
San Carlos
race. It’s a communal ritual, with runners riding in a pickup during this
courts in support of the Apache’s right to religious liberty.
truck waiting their turn to carry an eagle feather staff up a year’s Run to Students from Brophy College Preparatory, a Jesuit high
steep, switchbacking road. A sweat lodge is often held the Oak Flat on school in Phoenix, Arizona, ran 188 miles to Oak Flat in
day before the run. Prayers are said nearly continuously. 22 February February 2022 to raise awareness. Apache Stronghold also
‘We didn’t stop all the telescopes on Mount Graham,’ holds annual March runs from San Carlos to Oak Flat.
says Metzger. ‘But it is the most beautiful victory to see Despite that, on 24 June 2022, the Ninth Circuit Court of
generations of Apache since 1988 growing and coming back Appeals ruled that while Chí’chil Bildagoteel is ‘sacred
to it every year in bigger numbers.’ ground’, tribal beliefs are not ‘sufficient to overturn the land
The cultural implications have been significant. In 2013, swap’. Apache Stronghold is planning to appeal to the US
Vanessa Nosie’s daughter Naelyn held her coming-of-age Supreme Court.
ceremony in a meadow high on Dzil Nchaa Si’an. It was the Nosie, who is now 62, sits at a picnic table at Oak Flat
first time the ceremony had taken place on Mount Graham campground with his brother Tommy (67), his daughter
in more than 150 years. The ritual requires the girl to run Vanessa and granddaughters Naelyn (22) and Baase (17).
every morning for four days. ‘When I think about running Nosie recalls passing the campground while travelling with
Mount Graham, I imagine my ancestors running behind me,’ his mother as a boy: ‘My mother used to stop here at Oak Flat
says Naelyn, who ran 10 miles each day. ‘It was as if their real quick to pick up acorns and to pray.’
spirits were with me because they wanted to go home, too.’ Times are different now. The younger generation of
On a crisp afternoon in October 2021, three generations Apache are not afraid of the colonisers. The Mount Graham
of Nosies sit under a centuries-old oak tree at a place Wendsler Sacred Run and the Oak Flat fight have broken barriers for
Nosie calls the holy ground. It’s the site of the latest, and them, says Nosie, pointing to Naelyn and Baase. Running has
arguably the biggest, Apache battle of the 21st century. brought us back to who we were before the reservation, he says.
Chí’chil Bildagoteel, or Oak Flat, with its grove of ancient In November 2019, Nosie decided to relocate from the
emory oak trees, is sacred to the Apache, a place where their San Carlos reservation to his ancestral home at Oak Flat. He
ancestors performed ceremonies and gathered food and would live at the campground to protect the sacred site. And
medicinal plants. But the land is also the site of one of the he would get there on foot. His granddaughter Baase, then
largest untapped copper ore deposits in the world. In 2014, 15 and a member of her high school cross-country team,
the US government agreed to turn over Oak Flat to an insisted on running with him. Nosie says he never would
international mining conglomerate as part of a land swap. have made it without her.
The Nosies and other Apache activists have been waging It was a three-day, 40-plus-mile journey. They ran
a war to stop the mine. Through an organisation they founded through sleet and camped in snow. They stopped at each
called Apache Stronghold, they filed a lawsuit against the spiritual corridor to pray and ask for permission to proceed.
Forest Service. As with the lawsuit over Mount Graham, The saguaro told the agave they were coming. The agave told
Apache Stronghold maintains that having the sacred Chí’chil the juniper. And the juniper told the ancient emory oak. It had
Bildagoteel obliterated by a mine is an infringement of their been a long time since Apache had lived under that tree.

WORDS: BECCA MILLER | PHOTOGRAPHY: JEFFREY WESTBROOK |
RECIPES: KRISTINA KUREK | STYLING: MIAKO KATOH
Tofu is a plant-based
powerhouse packed with
protein to boost recovery,
plus nutrients to aid energy
production and strengthen
bones. Here’s how to prep it
Fried, blended, braised or

scrambled… tofu is a champ when
it comes to versatility. It’s made
from heated soya milk that’s mixed
with citric acid or other agents to
create curds, which are then
drained and pressed to various
consistencies – from creamy
(silken) to crumbly (extra firm).
Each type cooks differently, and,
nutritionally, they tend to vary, too.
‘Firmer tofu has more calories,
protein and fats because it has
less water,’ says Valerie Agyeman,
dietitian and host of The Flourish
Heights Podcast. ‘Softer tofu has
more water and fewer calories
and nutrients.’ However, tofu is
a complete protein – it contains
all the essential amino acids – and
it’s loaded with iron, magnesium
and calcium, key for energy
production and bone strength.
Beyond plain blocks, there
are smoked or seasoned options
you can try, but first, let’s get
creative with the basics.

RUNNING TOFUEL
01
Chocolate-
sesame
pudding
TOTAL: 11⁄2 HRS
SERVES: 4
INGREDIENTS
• 140g Medjool dates, pitted
• 450g silken tofu, drained
• 2 tsp vanilla extract
• 80g tahini
• 30g unsweetened
cocoa powder
• 1 tsp sesame seeds,
toasted
• 1½ tsp cacao nibs
MAKE IT
1 / Microwave the dates until
warm (about 30 secs), and
place in a blender. Add half
the tofu along with the
vanilla extract and 1⁄4 tsp salt.
Puree, scraping down the
sides as necessary, until
the mixture is as smooth
as possible.
2 / Add the tahini, cocoa
powder and remaining tofu,
then puree until everything
is incorporated.
3 / Now divide the mixture
between four small ramekins
or bowls, jiggling slightly if
you prefer a smooth surface.
Refrigerate until set, about
1 to 1½ hours. 02
• 450g mixed cherry 3 / Halve your tofu into
4 / Top with sesame seeds
tomatoes, halved triangles. Dip each slice
and cacao nibs just before
you’re ready to serve.
Crispy • 70g watercress in the flour first, then in the
parmesan MAKE IT
egg (let the excess drip off)
and then in the parmesan,
tofu cutlets 1 / Heat the oven to 200°C. pressing it gently. Place
Cut the tofu into 8 slices (1cm your triangles on the baking
TOTAL: 45 MINS
Creamy and thick). Place on a chopping sheet (add the remaining
SERVES: 4
dreamy board between paper towels; parmesan to the bowl as
Silken tofu boasts a, well, INGREDIENTS top with a baking tray and needed). Roast until
silky texture, plus a high • 400g extra-firm tofu, large cans. Leave for 10 mins. golden-brown, about
moisture content, so it doubles drained 2 / Line a baking tray with 12 to 18 mins per side.
well for dairy in many a vegan • 2 tbsp olive oil parchment and rub with 4 / Whisk together the
dessert. To prep, avoid
• 2 large eggs 1 tbsp oil. In a shallow bowl, lemon juice, the remaining
pressing – it’s fragile and will
• 3 garlic cloves, grated whisk together the eggs, oil and garlic, and ½ tsp
fall apart. Instead, scoop
or cut into cubes. • 75g parmesan, grated 2 grated garlic cloves and salt and pepper. Toss with
• 30g plain flour ½ tsp salt and pepper. Put the basil and tomatoes.
• 1½ tbsp lemon juice half of the parmesan in a Just before serving, add
• 10g basil, roughly second shallow bowl and the watercress, then plate
chopped the flour in a third bowl. up with your tofu cutlets. E

RUNNING TOFUEL
04
‘French
toast’ with
raspberries
and almonds
TOTAL: 51⁄2 HRS
SERVES: 6
INGREDIENTS
• 800g firm tofu, drained,
sliced about 1cm thick
• 4 large eggs
• 11⁄2 tsp almond extract
• 60g sliced almonds
• 165ml maple syrup
• 2 tsp ghee or butter
• 450g raspberries, to serve
MAKE IT
1 / Freeze the tofu on
a parchment-lined baking
tray until solid (at least
3 hrs or overnight).
Hybrid hero 2 / To defrost, leave at
Extra-firm silken tofu has room temperature until fully
a lower moisture content
thawed, about 1½ hrs. Drain
than other silken varieties
and holds its shape better excess liquid and squeeze
when cut (just like those each piece to extract as
tender cubes in your miso much liquid as possible,
soup). It’s a prime pick. then pat dry.
3 / In a shallow bowl, whisk
together the eggs, 1⁄4 tsp
salt and 1 tsp almond
extract. Transfer the
mixture to a large baking
tray. Add the tofu and flip
to coat. Put in the fridge
for 15 mins per side.
03 • 3 tbsp reduced-salt 3 / In a bowl, toss the 4 / Heat the oven to 180°C.
soya sauce cucumber, vinegar and Spread the almonds on
Sticky tofu • 1⁄2 tbsp dark brown sugar
• 1⁄2 tsp chilli-garlic sauce
1⁄4 tsp salt. Set aside.
4 / In a medium bowl, toss
a baking tray and bake
until golden-brown, about
bowl • Sliced spring onions, the mushrooms with the 5 to 7 mins.
sesame seeds and remaining 2 tbsp oil, scatter 5 / Lower the oven heat
TOTAL: 25 MINS
coriander, to serve over the tofu, then gently to 90°C. Mix the maple
SERVES: 4
mix everything to combine. syrup with the remaining
INGREDIENTS MAKE IT Roast until golden-brown almond extract.
• 190g rice 1 / Heat the oven to 230°C. and crisp, about 8 to 10 6 / Place a large non-stick
• 340g extra-firm Cook the rice according mins more. frying pan on a medium-high
silken tofu to the packet instructions. 5 / In the same bowl, whisk heat. Add 1 tsp ghee, then
• 4 tbsp oil 2 / Gently pat the tofu together the soya sauce, half the tofu. Cook for about
• 1 tsp Chinese five-spice dry with kitchen roll. On sugar and chilli-garlic sauce. 3 mins per side, adjusting
powder a lined baking tray, break Pour over the tofu mixture; the heat as necessary,
• 1 small cucumber, the tofu into small pieces. roast for 2 mins more. then transfer to the oven
thinly sliced Drizzle with 2 tbsp oil, then 6 / Serve the tofu and to keep warm. Repeat
• 11⁄2 tbsp rice vinegar season with the five-spice mushrooms over the rice, with the remaining ghee
• 230g shiitake mushrooms, powder and 1⁄4 tsp salt. along with the cucumber, and tofu. Serve with the
stemmed and cut into Toss to combine. Arrange spring onions, sesame maple syrup mixture,
1⁄2cm pieces evenly and roast for 10 mins. seeds and coriander. almonds and raspberries.

Nice slices
Pressed for the
longest amount of time
during processing, firm and
extra-firm blocks are the
densest of the bunch and
have a ‘meaty’ texture
that make them a true
crowd-pleaser – even
with carnivores.
PRO Pressing
Place your tofu block on
Freezing
Cut the tofu as needed, then
PREP
For extra-crisp
a chopping board between
paper towels. Top with a
toss into an airtight container
and freeze. The water inside
baking tray and a few cans. turns to ice crystals, resulting
tofu, remove
Leave for at least 10 minutes in a sponge-like structure.
as much water
to remove excess moisture. Once thawed and gently
as possible. Here
are two methods Then cut the tofu into cubes squeezed, you’ll be left with
to master or slices for a crunchy texture a sturdier piece that’s primed
once cooked. to absorb sauces.
E

WHEN WE RUN, WE CONNECT WITH
OUR SURROUNDINGS IN A UNIQUE
AND MULTISENSORY WAY THAT
BRINGS BENEFITS FOR US AND THE
PLANET, FINDS SAM MURPHY
ILLUSTRATIONS: MARCIN WOLSKI

P SYC H O J O G R A P H Y

I settle into movement as my muscles warm
I CLOSE THE BACK and loosen, letting my internal compass
guide the way. I’m not so much thinking
GATE QUIETLY. as sensing. The bite of the east wind,

the first trace of sweat on my skin, the
rain-drenched tarmac gleaming like
I MOVE ALONG polished silver in the morning glare.
After half a mile or so, I leave the road,
THE IVY-CLAD clambering over a stile at the foot of a

sloping field. The grass is springy, the earth
softened by autumn showers but still firm
SIDE ALLEY AND enough for purchase. The hill quickens my

breathing, asks a little more from my quads.
From the top, there’s a glimpse of the sea,
REACH THE LANE, if you know where to look, three miles
distant. Sometimes it glints – a strip of foil
WHERE I LINGER sandwiched between land and sky. Today

it’s a chunk of smudged lead pencil and the
gulls have flown inland to stab at the fields.
WHILE MY I follow the seams that the hedgerows
have sewn on to this patchwork of green,
SMARTWATCH sending rabbits skittering into their

burrows, to emerge on a lane at the
southern end of the village. Spirit-level flat.
SEEKS OUT A I pick up my pace, enjoying the sensation of

‘arms, breaths and heartbeats as multiples
of one another’, as Bernd Heinrich puts
SATELLITE it in his book Why We Run. I cross the
imaginary finish line outside my house
TO TRACE MY and stop, hands on thighs and gasping

for breath, steaming like a triumphant
racehorse and grinning from ear to ear.
PROGRESS ‘Running can serve as a powerful
reminder that we live out our lives as bodies,’
ACROSS THIS says Dr Simon Cook, a human geographer

at the University of Birmingham who
specialises in running research. ‘The body
PATCH – MY is at the core of a runner’s experience, and

the experiences of the running body are
mostly lived through the senses.’
PATCH – OF When we run, we become aware of the
strength and direction of the wind, rises
PLANET. AND and falls in gradient, the play of light

and shade, undergrowth brushing
against our shins and catching our
THEN I’M OFF, sleeves, and the earthy scent that rises
from the leaf litter our feet kick up.
MY FEET TAPPING As Vybarr Cregan-Reid, author of

Footnotes, says, ‘We don’t just see with
our eyes, but with our whole bodies.’
OUT A RHYTHM Our somatic – bodily – experience of

the terrain and environment around us
is known as ‘haptic feel’. It’s something
AS FAMILIAR AS that Dr Katrina Brown, a researcher in
human-environment relations at the James
MY HEARTBEAT. Hutton Institute in Aberdeen, believes has

been overlooked when considering the
pleasure – or lack thereof – that can be
derived from movement, and how that can
be harnessed to get more people active
outdoors. ‘Environments are routinely
judged by how they look, rather than how
it feels to walk, run or ride over them,’ she

‘WE DON’T says. Yet Dr Brown’s research suggests

that haptic feel can generate an intimate,
JUST SEE
interactive connection with the
environment that motivates movement
WITH OUR
and enrichens the experience. ‘On our
regular routes, we get to know every
EYES, BUT
stone or root on the path, creating a kind
of attachment to place,’ she says. It’s
something she’s experienced herself as a
WITH OUR runner. ‘Near my home, there’s a patch of
grass that is particularly mossy and spongy.
WHOLE I love the three or four strides that it takes
me to run across it.’
BODIES’ Given that feet are our sole (pun intended)
contact with the earth when we run, it’s no
surprise that they turn into something of
a primary sensory organ – as discerning
of the experience as our eyes and ears.
My feet seek out pleasure on rabbit-
cropped grass, on pillows of fallen leaves
and loamy trail. They prefer tarmac to
concrete (the former being a little more
yielding, the latter providing a metallic
bounce). They are frustrated by hidden
holes, deeply rutted tracks and slicks of
mud that skew ankles and interrupt flow.
They respond to every nuance in texture,
traction and undulation.
‘Anyone moving through the landscape
is having a conversation with the terrain,’
says Dr Brown. ‘You change the intensity
of the relationship through pace, gradient
and roughness of surface.’
MOTION AS THERAPY
WHEN PEOPLE TALK ABOUT the mental
health benefits of exercise, it’s often
about low-key activities, such as
walking, which allow the mind to
wander and ponder. But when I’m
dancing over tree roots or tackling
a slippery descent, what I’m not doing
is thinking about spreadsheets
or nursing homes or climate change.
‘This is why it’s therapeutic,’ explains
Dr Brown. ‘When we’re so deeply
engaged with the terrain, we can’t
think about the other stuff.’ In this
way, the landscape becomes more than
a backdrop to running; it is woven into
the experience itself, connecting us
to where we run in a unique way.
‘I like to think of running
with places, not through them,’
says Dr Cook. ‘Running can’t be
accomplished without place. Not only
because we need a surface to push off
from, but because the run is affected by
the environment it takes place in.’
We don’t often think about what makes
us choose one route over another. We just E

feel like going a particular way on that in a real sense and a metaphorical one; responses. ‘When hunter-gatherers went
particular day. But the reasons – both unleashing memories contained in body out to explore their environment, they
cerebral and sensory – are complex and and mind. And our mental maps are never needed to be able to map and remember its
multilayered. Maybe you like the dappled static. With each new encounter, we add features – where the water hole was, what
light, or the feeling underfoot, or the another layer, deepening our relationship conditions preceded a particular weather
birdsong. Maybe it reminds you of a run with the landscape and imparting new event – in order to maximise their chances
where you felt invincible, or of a family meaning to it. ‘The places we run become of survival,’ says Professor Pretty. By
walk you enjoyed there. part of our story, our experience, of putting one foot in front of the other,
The exploration of the impact that running,’ says Cregan-Reid. ‘Over time, our ancestors literally got smarter.
particular places can have on us is known as we become attuned to recognising As well as shaping our brains, movement
psychogeography. environments in has given us a way of quietening them.
It was given which it is possible ‘When our brains evolved, we got all this
that name by
Frenchman Guy
BY PUTTING ONE for us to have
rewarding running
thinking capacity to enable us to find out
more about the world – to make connections
Debord in the
1950s, who
FOOT IN FRONT experiences.’ It’s
why I sometimes feel
and judgements, and form memories,’
explains Professor Pretty. ‘This mental
described it as
‘the study of the OF THE OTHER, my feet tingle when
I find myself sitting
chatter comprises the loops of internal
voice that commentate on past events,
precise laws and
specific effects of OUR ANCESTORS on trains, looking out
at paths that wind
future possibilities and current concerns.
But we didn’t get an off switch.’
the geographical
environment… on LITERALLY away on distant
hillsides or snake
This ‘default mode network’, as it is
known, is a common source of anxiety and
the emotions and
behaviour of GOT SMARTER alongside rivers.
According to
mental ill health. Physical activity, however,
can provide that missing off switch, closing
individuals’. ‘embodied cognition out the eternal babble of our inner critics
Places, however, theory’, the physical and worries. Studies have identified a major
aren’t neutral. They accrue meaning properties of the human body – especially antidepressant effect from exercise and a
through the experiences we have in them. the sensory and motor systems – play an positive dose-response association between
Take Blackheath, south London. I grew up important role in cognitive processing physical-activity levels and happiness.
there and when I go back, every metre of (for example, thinking, planning, problem It’s not just about the activity itself,
heath, park and pavement seems to hold solving and memory). Rather than seeing though, says Professor Pretty. It’s about
memories. For any runner who has toed the body as a mere vehicle for our grey engaging in it with a particular type of
the line of the London Marathon, matter, it regards movement as inextricably attentiveness and immersion – what
Blackheath will always conjure up the linked with the acquisition of knowledge. we runners might call a state of flow.
electric atmosphere of race morning. Attentive-immersive activities activate
The term topophilia was coined by the parasympathetic nervous system,
geographer Yi-Fu Tuan to describe the decreasing cortisol release, producing
emotional bond a person can feel for a place. THINKING ON OUR FEET a steady release of dopamine and
These bonds don’t come out of nowhere; they THERE’S AN EVOLUTIONARY explanation for strengthening the immune system.
build up over time, forged from the memories, why this should be so. When evolutionary ‘Studies show that a flow state affects
thoughts, feelings and experiences that biologists and anthropologists talk about more than 4,000 genes associated with
we gather and plot on our ‘mental maps’. how humans were ‘born to run’, they are enhanced wellbeing,’ says Professor
Anyone can feel topophilia for a childhood usually referring to the many physical Pretty. ‘In the past, this might have
home, or a much-loved holiday destination, adaptations our ancestors evolved to enable been achieved through meditation
or even a favourite tree – but it takes a them to cover long distances on foot, for or prayer, or communal endeavours
runner to feel it for a particular stretch foraging and hunting. For example, the such as storytelling or singing.
of dull residential street (where you just nuchal ligament at the back of the neck, Now we have exercise.’
happened to run your first sub-eight-minute which prevents the head bobbing about The temporary reprieve from circling
mile) or puddle-riddled forest track. as we run; long, elastic Achilles tendons, thoughts through a more outward-facing,
In an essay exploring the topography which, like coiled springs, store and release physical encounter with the world can
of ‘the world underfoot’, Hayden Lorimer, energy during each foot strike to reduce enhance creativity, too. The ‘Unusual Uses
a professor of cultural geography at the the energy cost of running; an effective Test’ involves getting participants to think
University of Glasgow and a lifelong sweating mechanism; and relatively hairless of novel uses for everyday things, such as a
distance runner, talks of ‘unnumbered skin to prevent overheating. cardboard box, ballpoint pen or a tin can. It
surfaces, forms, textures and gradients But, says Professor Jules Pretty from the is a way of challenging ‘divergent’ thinking,
to which I have become deeply attached School of Life Sciences at the University which is associated with creativity. People
and with which, on revisiting, I find a real of Essex, ‘studies have shown that the are scored on how many uses they can
rapport’. She talks of study participants physical action of moving forwards into think of, and how varied and original those
expressing heartfelt grief when much-loved the landscape – where uncertainty lies – uses are, and studies suggest that a bout of
trails were tarmacked over. Not so much increases the size of the hippocampus.’ physical activity – especially in a natural
psychogeography as psychojography. This is the area of the brain associated with environment – can boost scores.
Each time we run somewhere we’ve learning and memory. It also plays a role Just as the weight of evidence for the
run before, we retrace our footsteps both in regulating behavioural and emotional value of physical movement for mental

health grows, so does the weight of

evidence for spending time in nature.
One recent study found that people who
feel more connected to nature are happier
and more fulfilled; another found a clear
link between the amount of time spent in
nature and the likelihood of reporting
high levels of wellbeing. It follows then,
that an activity that ticks both boxes
(movement and a natural environment) –
such as running in green spaces – should
be particularly beneficial. Professor Pretty
is part of the Green Exercise Research
Group at the University of Essex, which
is studying exactly that. ‘Good things
happen when we put nature exposure
and physical activity together,’ he says.
The group’s studies have clearly
demonstrated that green exercise
improves self-esteem and mood, and
enhances concentration and focus.
IMMERSE YOURSELF
PROFESSOR PRETTY POINTS OUT that any
movement – from tai chi to dancing –
can yield benefits. But I’d argue that
there’s something special about
running. Its physicality demands
your attention; there’s no drifting
off into daydreams or scrolling
through your phone – it’s too
visceral for that. The very
contact with the earth is
attention-grabbing – a
metronomic collision with
the ground at a force equal
to three times your body
weight is hard to ignore.
‘I’m attracted to running
because it reminds me
there is a physical body here,
with limits, and it’s good to
test them sometimes,’ says Dr Cook.
Also, running is the purest, most
unencumbered way to move through
an environment. Your clothing is light,
you carry nothing – no flask of tea, no
binoculars, no rucksack or just-in-case
raincoat. You are fully immersed in
the act of responding to the spaces
and places you pass through.
This kind of immersive, sensory
running, however, does require a certain
approach and mindset. If you clamp on
a pair of headphones, often look at your
phone or have your eyes permanently glued
to your minutes per mile, you close yourself
off to the opportunities and experiences
the run offers. Even green exercise can
be rendered mindless if it's performed
without attention and awareness. It’s what E

running coach and Alexander Technique
teacher John Woodward calls ‘trudgery’.
But there are rewards to be had from
becoming more present while exercising.
In a study published in the Journal Of
Environmental Psychology, researchers
gave walkers ‘awareness plans’ to help them
become more tuned in to their senses while
walking in a natural environment. They
experienced significant improvements
in psychological wellbeing, including
attentional functioning and reduced
frustration. See The Psychojographer’s
Mindset (right) for some tips.
In terms of pace or intensity, there’s a
threshold beyond which the environment
you are passing through becomes nothing
more than a blurred background. ‘When
you’re going flat out for a PB, running
is stressful and hard,’ says Professor Pretty.
‘At that level, you’re looking entirely
inwards and can’t be attentive to what’s
going on around you.’
That doesn’t make it ‘wrong’, of course
– there’s a time and a place for all kinds
of different ways of experiencing
running. But it’s best to leave the
watch – and headphones – at home
if you’re aiming for a more sensory
and immersive run. That said,
even at maximal effort I find
myself fleetingly noticing
things – yellow-horned
poppies in bloom, juicy
blackberries – and
earmarking them to
come back to at my leisure.
I sometimes think of
running as being akin
to flicking through the
pages of a fascinating
book, while walking is like
poring over each page.
Some might argue that
any form of movement
through the landscape can
achieve this sense of connection
and, to an extent, they’re right.
As Dr Cook points out, there’s no
method of moving through a place
that is ‘neutral’ – ‘however you
move through a place, you learn
it differently’, he says.
But it’s interesting to note that the
so-called ‘runner’s high’ (definitions
of which range from calm contentment
to unadulterated ecstasy) only follows
prolonged physical activity above
a particular threshold of effort. It is
theorised that running was so important
to our survival that our brains developed
this chemical cocktail as an incentive to
encourage us to keep running and increase

our chances of survival and reproductive

success. The main feature of the runner’s
from training logs and mid-run tape
recordings to explore the interplay between
EMBRACE THE
PSYCHOJOGRAPHER’S
high is a rise in levels of pleasure-inducing the internal and external environment
endocannabinoids, during runners’
although a host of training runs.
‘WHEN WE RUN,
MINDSET
other natural ‘Corporeal
biochemicals sensations and the
associated with
improved mood
WE FORM A emotional reactions
to them, together
and feelings of
wellbeing also play
CONNECTION with an ongoing
cognitive evaluation
If you’re curious about how running
can transport you out of your mind and
WITH THE
into your body – and where that might
a role. A recent of the two, combine
lead – these expert tips will help you
German study the distance-
PLACES WE
develop a psychojographer’s mindset
found that walking, running body
enjoyable as it can with the distance-
Go green
be, does not meet
the minimum RUN THROUGH’ running mind,
making such
‘Urban environments require
too much attention,’ believes
threshold of experiences fully
Cregan-Reid. In natural environments,
intensity required embodied,’ he
we experience ‘soft fascination’, a form of
to trigger such euphoria. writes. This embodiment is what elevates
undirected attention that requires no effort
something that can appear mundane and
and is mentally rejuvenating. Any green
repetitive to outsiders to something we feel
space has merit – from a park or forest
to be far greater and more meaningful.
trail to a towpath or the countryside.
TIME AND PLACE Becoming more attuned to your
UNPICKING THESE interrelationships environment and feeling more connected
Follow your nose
between body and mind, memory to it isn’t just good for you; it’s good for the
‘Let your internal compass
and place has led me to contemplate that environment, too. ‘When we run, we form
guide you,’ advises Dr Cook.
every time we break into a run, we are an emotional connection with the places we
‘Be attentive to what your body knows. You
connecting not just to who we are but to run through – which makes us more likely
might want to reflect on why you chose a
who our ancestors were. to care about them. That, in turn, increases
route and what it says about your link to a
I was amazed to find this observation the likelihood of those places surviving,’
place – or you might just go with the flow.’
in one of the earliest popular texts on says Cregan-Reid.
running, by Jim Fixx (the butt of many Studies show that what’s known as
Pay close attention
jokes, as he died of a heart attack after ‘nature connectedness’ – an individual’s
Focusing on your senses can put
endorsing lacing up your trainers in sense of connection and kinship with the
you in the right frame of mind for
midlife). In the conclusion to his 1977 rest of the natural world – drives greater
an attentive run, says Professor Pretty. Try
bestseller, The Complete Book of environmental awareness, making you
his ‘10-sounds meditation’: Stand still, close
Running, he wrote: ‘As runners, I think about the choices you make in every
your eyes, listen and count 10 sounds in
think we reach directly back along area of your life and how they affect nature
your environment. ‘You don’t have to know
the endless chain of history. […] and the environment. Timely, when you
exactly what they are – you aren’t judging,
We are reasserting, as modern consider that the planet is under such threat
just noticing, creating a sound map of
man seldom does, our kinship from climate change and biodiversity loss.
where you are,’ says Professor Pretty.
with ancient man and even with For Professor Pretty, the physical and
Or pick up a nature find – a leaf, berry or
the wild beasts that preceded him.’ mental health benefits of exercise – and of
twig – and run with it for a little while. The
While running isn’t an essential contact with nature – don’t necessarily have
physicality of having it in your hand can
for our survival these days (though to come as a package. ‘It’s a lot better than
help embed you in your environment.
I know many runners who’d zero to go to the gym or run on a treadmill,’
disagree!), it has the potential to he points out. Equally, it’s better to get
Embrace the rough
be so much more than just putting outside and sit on a bench – or even look
and tumble
one foot in front of the other. ‘We can make at natural scenes on a screen or through a
For Dr Brown, the way to avert
running much more than sport or exercise window – than to be completely detached
monotony in running is to seek out terrain
– more than endurance, more than strength from nature. ‘The synergistic benefit
that is absorbing. ‘Don’t avoid the mucky
or speed,’ believes Cregan-Reid. doesn’t mean that either one on its own
section or go round the puddles,’ she says.
And when we do, there’s so much more is not also of value,’ he adds.
‘Ask yourself if you want to live a life in
to be gained from it. ‘Running offers a more I agree. I love my encounters with nature
which you always have clean trainers!’
multifaceted way of looking at a landscape, that don’t involve running, just as I relish
engaging all your senses and honing mental urban running and, sometimes, intense
skills such as spatial awareness and effort
Go tech-free
racing. For me, though, running in natural
At the very least, don’t listen
judgement,’ says Dr Brown. ‘That builds surroundings offers the ultimate way to
to audio, which will inevitably
you as a body, as a mind, as a person.’ deepen my connection to place and to myself
distract you from your environment. If you
In a study published in the journal – and to facilitate the exploration of both.
can also leave your watch at home, that’s
Qualitative Research In Sport, Exercise And ‘Running has laid down a long, open road
all to the good. ‘Running becomes less
Health, John Hockey analysed observations ahead of me,’ writes Cregan-Reid. Exactly so.
restorative when you get too hung up
about measurement,’ says Cregan-Reid.

Y
OTO GRAPHN
PH TKINSO
JACK A
DOI INTHANON
Chinese athlete
Jiaju Zhao leads
the 168km race

01
‘ELITE!
ELITE!
ELEEETE!’
the runner in front of me screamed, diving left into the jungle
undergrowth. Despite my protestations that I was neither ‘elite’
nor moving very fast, a conga line of runners hurled themselves
left and right as I careered madly down the impossibly steep
final run to the finish line. Over 30 hours after starting, I was
just minutes away from finishing Thailand by UTMB (now
called Doi Inthanon Thailand by UTMB).
My journey to get here had actually begun several years ago.
Like many runners, I had signed up for this race before the
pandemic and after a series of false starts, I had been told only
three weeks earlier that the Kingdom would finally be open
again for tourists – albeit with several restrictions, including
double vaccinations and a 24-hour quarantine period.
With those logistical boxes ticked, I lined up for the start
and it was worth the wait – firstly, fireworks and smoke filled
the air around us, which was a far cry from often muted UK
start lines, where someone in a fluoro bib shouts ‘Go!’. One by
one, a small group of foreign runners was called to the front
and introduced to the crowd. I sheepishly joined some of the
biggest names in ultrarunning, awkwardly feeling the pressure
of the thousands of eyes smiling at me.
Seconds later, we were off at a startling pace. Having signed
up for Inthanon 6 (known as Summit 160 in 2022), the longest
of the races – 168km and with a dizzying 9,000m of vertical gain almost maniacal frenzy, reminded once 01 / Magnificent temple
– I knew I was in for a long day. And night. more just how much I love this sport. views await trail
Well-stocked aid stations and more runners in Thailand
cheering crowds soon came and went, 02 / The race begins

with a carnival
and the jungle made way for huge
atmosphere typical
WELCOME TO THE JUNGLE agricultural farms and epic views back of ultra events in Asia
AFTER AN ENJOYABLE 10KM through terraced paddy fields, across the mountains. I stopped briefly 03 / The route takes
the trail headed skywards, up through the jungle. Already, my to admire the vista and wondered at in jungle paths and
hands were pushing on my knees as sweat poured down the the endless fields of gerberas, roses and mighty climbs
backs of my legs. December in northern Thailand is actually giant ripe strawberries. If there is such
relatively cool, with lowish humidity, but it’s still dramatically a thing as running heaven, I’d found it
warmer than a UK winter and I was poorly prepared for the and I didn’t want to leave.
heat. Race photographers clung to the trees, grinning as they One of the joys of running races in
captured our grimaces and gasps. far-flung places is that total immersion
The first section of the trail looped back on itself, occasionally you experience deep in the countryside.
passing through small villages and towns where we were Away from the tourist spots and crowded
cheered by throngs of supporters – runners’ friends and family, restaurants, the hustle and bustle and
race officials and locals. Spirits were high and I grinned with the noise, you’re able to glimpse a more
SUMMITS UP 2,500m
An altered course for 2022 1,900m

moves the Doi Inthanon
ascent to midrace 1,300m
15km 8.8km 11.8km 9.9km 5.2km 14.6km

DOI INTHANON
DOI INTHANON
BY UTMB 2022
The course for the 2022 event has been
altered, but the route still takes in
largely the same area in the stunning
Doi Inathon park in northern Thailand
Laos
Doi Inthanon
2565 m
Thailand
Cambodia
Gulf of
02 Thailand
tranquil, truer sense of how the locals

live their day-to-day lives. Exploring
on foot offers a unique window into
a culture and environment.
As the last of the daylight gave way
to darkness, I’d made good progress
and, with a small field in the 168km race,
I found myself alone with nothing to
keep me company but the beam of light
from my head torch, the wildlife and an
overactive imagination. Gargoyled faces
and freakish animals appeared from
the shadows as my head torch flickered
across the undergrowth, playing tricks
with my eyes. I don’t recall much more
of these miles alone in the darkness
with my hallucinations, but progress
was steady and as the night wore on,
the end became closer than the start.
The first night of any long ultra-
marathon is always one of my favourite
times and this held true in Thailand. E
03
16.3km 10.3km 10.8km 13.2km 9.7km 9.5km 6.1km 9.7km 14.6km 5.1km

04
Without epic views or fellow runners as

distraction, I focused on finding rhythm
in my own movement. My Leki poles
tapped out a tune on the trail floor while
I ran and hiked the jungle trails, the
moon occasionally lighting the way
when it penetrated the jungle canopy.
When daylight came, it revealed
views of peaceful villages, with farmers
waving from their paddy fields. The route
snaked up jungle ascents and past giant
waterfalls. As is often true with very long
races, time seemed to pass slowly, so
I soaked up the solitude and changing
terrain, enjoying each footstep. Unlike
UTMB Mont Blanc, where over 2,700
runners take part in the marquee 170km
race, the smaller field meant plenty of
time alone considering life choices and
occasionally questioning the wisdom of
my decision to pick the long option.
That question raised itself again when
I reached the last climb of the race, a
calf-destroying, glute-incinerating
1,600m push to the top of the highest
mountain in Thailand – Doi Inthanon.
At 2,565m above sea level, the air would
be thinner and the going even tougher.
The climb is so tough that the course for
the 2022 race has been changed to place it
nearer the middle rather than at the end.
A TALE OF TWO CHEDIS

I MADE SLOW GOING on the winding
climb, as glimpses of the twin pagodas
atop Doi Inthanon mountain teased
me through the dense undergrowth.
These two ‘chedis’ – Phra Mahathat
Naphamethanidon and Naphaphon
Phumisiri – were built in 1987 and
1992, respectively, to honour the 60th 05
04 / The jungle canopy
birthdays of King Bhumibol Adulyadej offers respite from
the heat but the midday
and Queen Sirikit. Resplendent with sun is fierce on the
their gold spires and manicured open trails
gardens, these pagodas would also 05 / Locally grown
signify an end to the climbing, with only fruit is a highlight
a short run to the finish remaining. at the aid stations
It was at the bottom of this climb that 06 / Doi Inthanon
I was once again in company. One of the National Park is home
to thousands of species
attractions of the UTMB World Series of insects and reptiles
events is the range of distances. The 07 / James Poole runs
shorter races typically start after the into the first night of
longer ones, so it’s not unusual to find the 168km race
yourself, after an extended period of
solitude, suddenly being passed by a
swarm of speedier runners. In my case,
my newfound friends were runners from
Inthanon 5, the 110km race, which had
begun earlier that morning.
Having barely spoken to a soul for
eight hours, I relished the company. My
knowledge of the Thai language is little

DOI INTHANON
06
SWEATING
THE
DETAILS
Where is the race?
Doi Inthanon by UTMB is held
in the Doi Inthanon National
Park, approximately one hour’s
drive from the city of Chiang
Mai. Known as the ‘Roof of
Thailand’, it is the location
of the country’s highest
mountain, standing 2,565m
above sea level, and is famous
for waterfalls, remote villages
and evergreen cloud forests.
What are the distances?

There have been some changes
to the event and in 2022 there
will be five race options:
Summit 160 (170km), Cliffs
MY LEKI POLES 100 (104km), Pagoda 50
(55km), Terrace 20 (24km)
TAPPED OUT A and Tribes 10 (14km).
TUNE ON THE How to get there
TRAIL FLOOR Fly to Chiang Mai via Bangkok
WHILE I RAN from London or Manchester.

Direct flights to Bangkok take
AND HIKED around 11.5 hours and the
onward journey to Chiang Mai
THE JUNGLE is a further 90 minutes or so.
TRAILS Where to stay
There is little accommodation
07
at the start/finish line, so
runners can stay in Chiang Mai
(approx. two hours away by
bus) or in one of the many
pleasant and inexpensive
resorts to the east of the park,
and travel by taxi from there.
While you’re there…

It’s a great place to soak up
Thai culture – haggle at the
night bazaar on Chang Klan
Road in Chiang Mai, take a
boat trip on the Mae Ping River
and carb-load on khao soi,
northern Thailand’s famous
coconut and curry noodle
soup. Should you need running
kit or a caffeine fix, head to
Basecamp Trail Provision on
Chiang Mai’s Suthep Road. E

08
10
09
GEAR UP
All UTMB World Series events require runners to carry certain items. The kit list is fairly
comprehensive, but there are a few other key items that can make the difference between
an enjoyable race and a DNF. For Doi Inthanon by UTMB, I’d suggest adding the following:
Sun hat GPS watch Sunglasses Socks Poles

Ciele Athletics BKTHat with mapping Alba Optics Solo BLK Stance Run Light Leki Ultratrail FX.One
Standard, £45, Polar Grit X Pro Titanium, VZUM MK King, £179, Staple Crew, £16.99, Superlite, £179.99,
cieleathletics.com £429, polar.com albaoptics.com stance.eu.com leki.co.uk
Some sections of the UTMB takes pride in its Photochromic shades It’s amazing how a Not mandatory but
course are exposed course markings, but with good coverage – and change of socks can a wise choice for
to the fierce sun, when it’s dark and you’re that adapt to light levels revitalise tired limbs. longer races, as they
so a hat with good tired, having a GPS route – protect your eyes from These are my must- help with posture on
all-round coverage on your watch to follow the sun and offer better haves: I put a clean pair ascents and stability
is essential. can be a godsend. visibility in shady sections. in each drop bag. on the downhills.

DOI INTHANON
11
08 / The highest point more than ‘sawadee khap/ka’ (hello) of more manageable bites. The old saying, ‘How do you eat an
in Thailand – the twin
and ‘kap kun khrap/ka’ (thank you) but elephant? One mouthful at a time,’ was a constant thought.
chedis of Phra Mahathat
Naphamethanidon I did my best to greet other runners as While the first night of any ultramarathon is one of my
and Naphaphon we passed each other. More often than favourite times, the second night is my least favourite. As the
Phumisiri not, the exchange of a smile and a look sun sets, the realisation that sleep has evaded me for two nights
09 / Filipino runner provided more connection than words always weighs heavy. And so, with the sun moving lower on the
John ‘Stingray’ Onifa in any language could. horizon below Doi Inthanon, I did the unthinkable: I lay down
comes into one of
the checkpoints
One false summit led to another and on the trail and closed my eyes. The late afternoon sun felt
10 / Hard-won
I began to think I’d never get to the temples. pleasant and warming. My aching limbs relaxed to make the
medals decorate The heat from the mid-afternoon sun bore experience all the more pleasurable. I was down, but I wasn’t
the race village down on my back and my speed-hiking out, I told myself. Fifteen minutes of sleep would be a welcome
11 / James finishes turned to a slow walk. Tiny bamboo fillip and I’d get going again, I thought in my drowsy haze.
the 168km race, shacks littered the climb, providing Alas, I didn’t get to find out how those 15 minutes would have
exhausted but elated
shelter for the local farmers who had rejuvenated me, as a well-meaning runner was soon checking if
more sense than to work the fields in I was okay. Despite my protestations, he helped me to my feet.
the heat. They looked at us in silence. I soldiered on, my new friend closely behind. The five minutes
By this stage, I had been running for of rest had given me renewed pep and I began to pass others.
around 28 hours and a combination of The trail had become increasingly crowded as we met with the
P H OTO G R A P H Y: K N OWJAC K M E D I A . M A P I L LU S T R AT I O N : W I K I P E D I A
jet lag, heat and fatigue had me moving tail end of Inthanon 3 – the 54km race that had begun at 6am
in a staccato fashion. I would make ‘deals’ that morning. These runners were battling the 14-hour cut-off
with myself to reach a certain tree or and as I passed them, many resembling extras from The Walking
structure before resting, breaking the Dead, I offered words of encouragement. ‘Nice work, nearly
seemingly endless climb into a series there,’ I said, not sure if the words were meant for them or me.
Finally, the twin temples, resplendent in gold and white,
appeared in front of me. I was exhausted but elated. The sun was
I LAY DOWN ON THE all but gone and the peaks of the temples cast long shadows
across the ground, but the climbing was over and all that
TRAIL AND CLOSED remained was 8km of single-track down to the finish line far
MY EYES. THE LATE beneath me. This marked that wonderful point in any ultra – the
moment you know you’re going to make it – and I was able to
AFTERNOON SUN savour every step to the finish of this unique, remarkable race.
FELT PLEASANT
AND WARMING Doi Inthanon Thailand by UTMB 2022 takes place on 8-11 December.
inthanon.utmb.world

How to deal with DOMS..................p66
The perfect base for a marathon.....p68
Benchmarking your fitness..............p70
Fitting runs into a busy schedule.....p71
71
Nutritional guidelines for runners....p75
REACH your PERSONAL BEST

P H OTO G R A P H Y: LO U I S A PA R RY. I L LU S T R AT I O N : A DA M N I C K E L AT SY N E R GY A R T
72
ROOT FOR VEG
Warm those winter
nights with four hearty
vegetable dishes that
are bursting with the
nutrients you need
to power through
your runs
TRAINING
SORE POINTS
What causes post-workout muscle
soreness and what can you do to ease it?
IMAGINE going to the What is DOMS? day after the race was an enormous
ROLL POSITION
gym for the first time or It’s a term used for the stiffness and Many runners use challenge. This is because you had
after an extended break. discomfort you experience some foam rollers as a run further and at a higher intensity
Following a good warm-up time after completing exercise; it’s recovery tool, on race day than you had in your
though not usually
you go to the squat rack, load up the bar generally felt between 24 and 72 months of training.
on the track…
and crack on. ‘This doesn’t feel too bad,’ hours after the offending session.
you think. You complete your workout When we exercise, we create What causes it?
and head home with the afterglow of micro-trauma in our muscles. This DOMS is more likely to develop and
feeling fitter than you thought you were. might sound like something to avoid, is particularly uncomfortable after
That night, you dream of PBs to come. but it’s actually a necessary part of a running session or a race with lots
The next morning, you get ready training. Also known as myofibril of fast downhill running. This is
to spring from your bed with your tearing, this micro-level damage because running descents involves
new-found strength, but your legs triggers your body to go into repair an increase in what is known as
creak and your hamstrings feel like mode using its natural inflammatory eccentric muscle contractions.
P H OTO G R A P H Y: G E T T Y I M AG E S
a collection of old rubber bands. response. With adequate recovery, Imagine yourself doing a chin-up.
Welcome to delayed onset muscle this helps you to become stronger. If your body is hanging from the bar,
soreness (DOMS). Whether it’s from DOMS is likely to occur when you you squeeze the muscles in your
the gym or running on roads or trails, introduce something new to your arms, shoulders and back to pull
most runners will have experienced training regime or push beyond your your body up – this is known as a
DOMS at some point – but what’s current training limits. If you’re a concentric contraction. In this type
actually going on and is it something marathon runner, think back to your of contraction, a protein in your
to be concerned about? first one. Descending the stairs the muscles called myosin binds to another

protein called actin and drags it to to respond to quickly. Stop running if
shorten the muscle fibres. you feel pain that is greater than two
Now imagine you start at the top: to three on a scale of one to 10. Seek
your muscles are already contracted professional advice if it doesn’t go away
and your chin is at the bar. Now you
lower yourself slowly down to the
with rest and conservative treatment.
Sharp and highly localised pain: HO W TO
hanging position. This is known
as an eccentric contraction. For this
DOMS is quite recognisable as a
generalised feeling of stiffness and
REDUCE DO MS
movement, your actin and myosin soreness. A sudden or sharp onset of
proteins start to pull apart as a pain that may be highly localised Because of the cycle of damage,
stretch takes place in the muscle. and doesn’t ease with movement is inflammation and strengthening, you’re
The myosin heads, which are still something that needs to be checked unlikely to experience DOMS at the same
attached to actin, cling on for as long out by a medical professional. level the next time you repeat a session.
as they can and if the contraction is Chronic pain: Feeling slightly But here are some ways to reduce your risk:
strong enough, they will break off. heavy-legged the day after your
It is thought this breaking of the gym work, long run or faster running
1 / MAINTENANCE
myosin heads creates much of the session is to be expected. However,
Don’t leave it too long between sessions that
micro-trauma and pain associated it's not normal to feel this way after
cause DOMS. If you wait a few months, you
with DOMS. all of your harder efforts. You might
can reasonably expect to feel it all over again.
You may have heard that DOMS need to place more focus on recovery
is caused by an accumulation of lactate or lower the intensity of your training.
2 / BUILD SLOWLY
(or, the incorrect term, lactic acid) in
If you're getting back into running after a
our muscles. Not so. This is important How to ease DOMS
break, heading to the gym for the first time
because much of the marketing fluff So you’ve pushed a bit harder, tried
or training for your first long race, build slowly.
surrounding products aimed at a new session or race and DOMS has
For example, if you're going to introduce a
improving recovery often refers to kicked in: what do you do? There
hill session with lots of reps up and down at
the removal of waste products and are various options for trying to ease
speed, build up to it with easier and steadier
lactate from the muscle. In fact, some of the soreness:
efforts over gentle hills.
eccentric contractions generally Active recovery: Just stopping might
require less energy and so are often not be the best option. However,
3 / SEEK SOFTER GROUND
associated with the production of expecting to get out of the door and
Running on grass and trails might also help
less lactate. That aside, lactate will run another fast or steady run while
reduce the risk of DOMS as you gradually
return to pre-exercise levels after experiencing DOMS is not likely to end
add to a long run or introduce a hill session.
20 to 30 minutes anyway. So make well. Consider a gentle walk, an easy
sure you have your nonsense radar spin on a bike or a swim as an impact-
4 / COOL DOWN
turned on when it comes to products free way to increase your blood flow.
A gradual cool-down can help after a hard
or training methods that say they Rest and recover: If you’re very sore,
session that might otherwise cause DOMS.
can reduce DOMS. rest. Ultimately, the effects of DOMS
Ease down rather than stopping abruptly.
are short-lived. Focus on getting good
How to recognise DOMS nutrition and sleep. And don’t worry:
5 / GET STRONGER
While the micro-damage linked to you won’t lose fitness if you need to stop
The more robust you are, the less susceptible
DOMS is not the same as a traumatic training for two or three days.
you’ll be to DOMS when you introduce a new
muscle or tendon tear, it’s important Ride it out: You will see a great many
stimulus to your running. A running-specific
to remain aware of chronic increases suggestions for ways to reduce the
strength and conditioning session every four
in aches and pains and respond to pain of DOMS, from ice baths to
days or so will help.
them. Here is what DOMS is not: ibuprofen. I suggest that you steer
Pain during running: Pain during a clear of these options unless you have
6 / SIMPLE RECOVERY
running session is something you need been advised otherwise by a medical
There’s often limited evidence to support
professional. An inflammation
MOST RUNNERS WILL

the use of recovery products. Trial and error
cycle is important; it’s part of
with aids such as compression kit, massages,
how you get stronger, so using
massage guns and foam rollers is your best
HAVE EXPERIENCED
aids intended to reduce this
bet. In general, however, the best way to
might actually have a negative
recover well is to sleep well, eat well and
DOMS AT SOME POINT

impact on your body.
try to lower your stress levels.
Tom Craggs is road running

manager for England Athletics

ALL ABOUT
I REMEMBER WATCHING THE if I was lucky. It wasn’t until I jumped
NEW YORK CIT Y MAR ATHON right into the marathon-training
in November 2018 and mindset that I learned an important
getting that hot, bubbly, lesson: don’t ignore base training
THAT BASE
excited feeling in my brain. I sat glued unless you want to feel deflated or get
to my TV screen as Shalane Flanagan injured as that big race approaches.
fought to defend her NYC title. When Base training takes place one to two
she crossed the finish line in third months before the four- to six-month
place (Mary Keitany was first), she marathon training plan begins. It’s
Lay the groundwork now to prep gave the huge crowd a wave and said, similar to a marathon training plan in
‘I love you.’ I saw all the runners – that it has shorter runs on weekdays
for spring marathon training, more than 52,000 finishers – looking and one long run on the weekend. It
says runner and writer Ali Nolan at once exhausted and gleeful. At first also incorporates strength training to
filled with envy, I was then struck build your muscles as you add mileage.
with marathon fever and promptly Experienced runners have the
signed up for a February marathon, muscle memory and cardiovascular
which was about 12 weeks away. preparedness to jump into a more
For months before this sudden urge structured training programme three
to do another 26.2, my running had or four months from the race, says
stagnated. A major house move, too running coach Erica Coviello. But
much CrossFit and an achy hamstring runners who don’t log many miles per
had left me logging 15 miles per week, week and who haven’t raced longer

TRAINING
KEEPING
distances need to prep their muscles, five sets to push the needle,’ he says.
VO2 max (the measurement of the ‘My athletes really notice strength
maximum oxygen delivery and benefits that can unlock performance
utilisation for cardiovascular
exercise), haemoglobin counts YOUR PACE improvements throughout the
remainder of the training cycle.’
SLOW IS
(a substance in red blood cells that Base training is also the best time
makes it possible for blood to carry to prime your fast-twitch muscles
oxygen around your body) and with plyometric strength moves, such
cardiac output (the amount of blood
your heart pumps each minute) to
safely make it to race day.
THE POINT as jumping lunges. This will help
increase speed and decrease the
chance of injury when you add race-
‘First-time marathoners who specific paces and speed workouts
haven’t been running high mileage to your marathon training.
for a long time don’t yet have the
physical adaptations necessary to for building mileage is the 10% rule – Fine-tune your schedule
meet the demands they’re about to take the number of miles you ran in Base training has huge physical
put on their bodies through marathon the last week and increase it by 10% benefits. Moreover, it gives you a
training,’ says Coviello. ‘More time for the current week. For instance, chance to work on your nutrition,
is required to give them a chance to if you ran 20 miles last week, it’s two establish a running routine and
better stress the musculoskeletal and more miles this week. Most of the identify any deficits that could
cardiovascular systems and recover extra distance will be in your long run. derail your marathon training.
from that stress to build a stronger This idea of gentle progression has ‘I also think it’s essential for
body, so they can achieve their goals.’ been around since at least the 1970s. building mental toughness,’ says
If you want to make the most of Coviello finds the best results come Moran. During the base phase, you’re
your marathon training, here’s how when she bumps up the long runs each just putting in the work of repetitive,
to set yourself up for success by week for three to four weeks, followed slow miles, he notes. It isn’t flashy, but
building your base first. by a recovery week, where she runs it is a good way to see how much you
slightly less – about a 15% reduction in can suffer – how long can you be
Don’t run your easy miles too fast mileage spread over all the runs during comfortable with being uncomfortable?
In the base stage, you’ll increase that week. You’ll still do a long run, But the suffer-fest shouldn’t lead
START OFF ON
THE RIGHT FOOT overall mileage volume each week and just not as long. The stepdown weeks to injury or burnout. The steady
Build your body introduce longer runs, but these miles are pivotal as you build your base. build-up of base training can prevent
and mind before should not be particularly speedy. ‘The human body reacts to stress,’ these two common problems.
you begin your
In fact, keeping your pace slow and Coviello says. ‘In order to become a By giving yourself the time to train
marathon training
your breathing steady is the point. better runner, you need to both put correctly, you’re being kind to your
‘Base building harnesses the yourself through a certain amount of body. Patience will bring rewards and
benefits of low-intensity training,’ specific stress and be able to recover being prepared will get you to the start
says Andrew Moran, a running from it, which is where growth and line stronger than you thought possible.
coach and physio who specialises adaptation happen.’
in orthopaedics and sports medicine
rehab. An important part of this Work on your strength
phase is that you build ‘capillary If you’ve missed the memo on how
density’ for key running muscles important strength training is for M A XIMISE
such as your calves, quads and glutes, running, the base-training cycle is
according to Moran. Think about the the perfect time to build in a day or YOUR BASE
capillaries as if you’re creating more two of resistance training per week.
roads for the delivery of oxygen to Strength training leads to stiffness WITH THE RPE
muscle tissues that need it most. adaptation in the tendons we use for
Having more capillaries leads to running. The stiffer the tendons, the LONG RUN
improved aerobic capacity. better we perform and bounce back
To ensure you’re not running from long, hard miles.
In the latter half of the base
too fast, try the well-known talk ‘This is when I have my athletes
stage, do a 90-minute easy
test: can you speak at the pace you’re working pretty heavy in the weights
run using rate of perceived
going without gasping for air? If not, room,’ Moran says. For his runners in
P H OTO G R A P H Y: D R E W R E Y N O L D S
exertion (RPE) as a metric,

slow down to a speed where you can base training who have mastered the
rather than pace. Keep your
sustain a conversation. form for key running-specific moves
exertion at a three out of 10.
(such as back squats and deadlifts), he
At the end of this run, you
Increase your mileage wisely increases the weight up to 75% of their
should feel tired, but not
The main point of base training is one-repetition max (the heaviest
exhausted. You’ll also feel
acclimatising your body (and your weight they can lift for one rep).
a sense of achievement.
life) to the continued accumulation ‘I have them work towards lower-rep
of miles. One of the classic approaches schemes of eight or less for three to

stride. Good strength and
conditioning moves will
YOUR QUESTIONS ANSWERED
recruit the key muscle
BY OUR RESIDENT OLYMPIAN
groups used to propel you
BY JO PAVEY forwards on the run, while
also working on balance,
alignment and stability.
Examples include
step-ups, squats, one-
legged squats, walking
lunges and bridging
exercises. For dynamic
strength, hill sessions are
great, too. Allow yourself
IT’S SHOE TIME Jo’s tip: longer to recover from
Test your pace to Go with workouts as you get older
plan your race the flow and modify your training
schedule when necessary.
Your pace will also be
affected by declines in
Most runners flexibility that affect your
have experienced stride length, so be diligent
runs or races that with your stretching.
seem easier than
usual, when My best runs are when my
they’re in the brain isn’t wandering, but
zone and feel when I think about work
almost invincible. or stressful things, my
This can be body reflects that in
described as inconsistent pace and
‘flow’, which is overall fatigue. Can you
a level of deep turn an unfocused run
What are your go-to sessions focus. You can
increase the
into a focused one?
Using the principles of
to gauge fitness and speed? likelihood of
achieving flow
mindfulness may help you
refocus by making you feel
by being well more in tune with your
My benchmark sessions vary according to I have a five-mile route that I first did prepared for your body and not distracted by
which event I’m targeting. For a 5K or 10K, as a teenager, starting from the lamppost run or race. In other things in your life. If
I go for quality over volume. If I’m aiming outside my parents’ house. It’s quite training, push your concentration starts
to have the fitness level to race well, I want hilly, but I still like to test myself around yourself beyond dropping, refocus on being
to hit times that are quicker than my 5K this loop because I’m so familiar with my your comfort in the moment; think about
or 10K race pace so I can cope with my times for it at different stages of fitness zone now and your breathing, your form
planned pace in the event, when I have to over the years. again to work and the way you’re moving
run without recoveries. A good 5K example towards your to bring your mind back to
would be: 4 x 800m at 3K-5K pace with I’ve just turned 50 and feel I’m getting ability to achieve the now. Running in a
2-min recoveries, 5 mins rest, then slower. Are there any running sessions flow. Having a beautiful location will
8 x 400m at quicker-than-3K pace with or strength and conditioning moves goal will help make it easier to calm your
1-min recoveries. For 10K, a good session I can do to slow the decline? with this. Refer mind and breaking your
would be 5 x 2K at 10K pace with 3-min Ensure you continue to incorporate to your training run up into manageable
recoveries. And for the marathon, 15 mins running at different paces. You don’t need log to view good chunks can improve focus
steady, then 10 miles at marathon pace or to risk running flat out, but regularly runs or races so – concentrate on getting
slightly quicker, then 15 mins steady. including interval sessions and tempo runs you can see what to each mile split or a
It’s useful to keep a training log so that will be beneficial. A good interval session may help you landmark ahead. Self-talk
as you gain experience you’ll be able to look gradually gets quicker, easing you into achieve flow. And or repeating a mantra
P H OTO G R A P H Y: S T U D I O 3 3 ; G E T T Y I M AG E S
back at the sessions you did in the lead-up faster paces. Try this: 2 x 800m, then ensure you’re such as ‘stay relaxed
to your best performances. In your log 2 x 600m, both with 3-min recoveries, enjoying your and focused’ can help
you’ll be able to see the intervals, the 5 mins rest, then 3 x 400m with 90-sec running, as it when you’re struggling,
recoveries and the times you were able to recoveries, 4 mins rest, then 2 x 300m makes achieving as can using various
hit. These recorded sessions can be used with 90-sec recoveries, 3 mins rest, then flow more likely. visualisation techniques
for your benchmark sessions in the future. 2 x 200m with 60-sec recoveries. such as imagining you’re
The sessions don’t always need to indicate Fartleks are also great for adding surges approaching the finish
PB fitness levels – they may instead be used of pace, or you could add strides at the end line of your goal race.
to guide you on a good pacing plan for a of a run. Decline in speed is also caused by Listening to motivational
race. You may also have your own running age-related reduction in muscle mass, as it podcasts may also boost
routes on which you’ve run notable times. results in less force production with each your ability to focus.

TRAINING
A FRESH TAKE ON
MAXIMISING YOUR
RUNNING ENJOYMENT
BY CORY WHARTON-MALCOLM
TIME ON YOUR SIDE

How to plan your days so there’s always a chance to run
03
Declutter your days
Plan as far in advance as
WITH SO MUCH TO DO AND SO
you can. This may limit your
LIT TLE TIME , running can get
05
spontaneity, but something Do not disturb
squeezed out. Lack of time
has to give. So find the things Set boundaries with yourself,
– whether actual or perceived – can
in your life you think are others and technology, and stick to
be the biggest barrier to running as
wasting your time and cut them. How much time do you spend
often as you might like. Here are a
them out. Also, plan for aimlessly scrolling? Or playing games?
few suggestions that have helped me
your run. How much time Of course, we all need downtime, but
to find time. Some of them may seem
do we waste looking for a how much of that time could you
obvious or overly simple, or they might
sock or charging a watch? reclaim? I gradually worked on taking
even seem as if they could not make
If you’d prepared the night my phone screen time down from
a difference, but believe me, everything
before, you could have been something ludicrous to between an
in this list has helped me and others
out the door already. hour and two hours a day, which is
to reclaim a little time to run.
still a lot. But think about it like this
01
Review your diary – scrolling five times a day for five
Cory Wharton-
Get a diary and map out your minutes at a time could instead have
Malcolm is a
days. What do they look like? Is there been a satisfying 25-minute run.
coach and founder
anything that could be shifted to make
more time? Could you bunch things
together to minimise travel?
of TrackMafia
Running. 06 Have a mantra
I find a mantra to be hugely
Instagram: empowering, especially if I find
02
Repurpose your time @bitbeefy, that I’m feeling flustered
Are there instances where you @trackmafia_ or not fully in control.
could use travel time for running time? I take a moment to
Could you run between meetings? pause, breathe and say,
Run to work? Run to a date or dinner?
And yes, I have done all of these. (My 04 Know thyself
You know when you’re putting
‘I am in control of my
life and my time.’ It
favourite was running to dinner, taking something off, making excuses or being helps me to reset
a dry shower with baby wipes and a truthful. You may tell others how little and start again.
flannel in the restaurant toilet and being time you have when the reality is you I find this
handed my clothes through a small don’t actually want to make the time, as really helpful
crack in the door.) I have been in virtual other things feel more important. So, when I have a packed day
meetings while on the run with my work out what you have to do, then act or week. Find your words
camera and audio off, which I switched on it. Can you get up earlier to fit in of inspiration and see
I L L U S T R AT I O N S : A DA M N I C K E L AT SY N E R GY A R T
on when I wanted to comment. a run, or go a little later? Probably. how much they can help.
No time? 7-min run / 6 mins of

30 secs on, 30 secs
10-min run / 6 mins of
30 secs on, 30 secs
15-min run / 6 mins of
30 secs each of side
Straightforward
20-min progression
No problem off of the following: off of the following: shuffles, bicycle kicks, run (5 mins easy,
reverse lunges, planks, burpees hip bridges, bird dogs, 5 mins moderate,
Here are some sub-25-
minute workouts I do walk-outs and squats and side planks / clamshells and hip 5 mins hard,
when I’m short on time / 7-min run 4-min run thrusters / 4-min run 5 mins easy)

BACK TO YOUR ROOTS VITAMIN
RICH
Unearth the neglected nutritional benefits
of root veg with these hearty winter dishes
Harissa, carrot and puy lentils

Carrots are rich in vitamin C, which helps your body use
iron, while the fibre in lentils supports healthy gut bacteria
371 cals / 12g protein /

33g carbs / 9g fat 1 / Heat your oven to
Serves 2 210°C. Boil the lentils
with the garlic, thyme
and bay leaf.
60g puy lentils (dry weight) 2 / Chop the carrots,
2 garlic cloves fennel and onion into
Thyme, to taste chunks, coat with
1 bay leaf rapeseed oil and
150g carrots roast for 10 mins.
150g fennel 3 / Add the harissa paste
½ red onion and roast for 10 mins more.
2 tbsp rapeseed oil 4 / To serve, spread the
1 tbsp harissa paste yoghurt on to a plate, then
2 tbsp greek yoghurt top with the lentils, veg
1 tbsp maple syrup and a drizzle of maple syrup.
Salt-baked celeriac and kale

Celeriac is high in potassium and vitamin K, which are crucial
HEART for heart health, while studies have found that a higher
HEALTHY potassium intake is associated with a 13% lower risk of stroke

12g fat / 7g carbs 1 / Mix the salt, thyme,
Serves 4 flour, egg whites and
water to form a dough.
2 / Scrub the celeriac, cover
2 celeriac one with the salt dough and
250g salt bake at 200°C for 45 mins.
20g thyme leaves 3 / Break the crust and leave to
400g plain flour cool. Dice the other celeriac,
100g egg whites simmer until soft, then purée.
150ml water 4 / Fry the mushrooms and
100g chestnut mushrooms boil the kale. Blend the celery
150g kale leaves and rapeseed oil.
10g celery leaves 5 / Quarter the baked celeriac
40g rapeseed oil and place in the centre of
the plate with the puree,
mushrooms and kale.

FUEL
WO R D S : M I L L I E W E S T. P H OTO G R A P H Y: LO U I S A PA R RY; G E T T Y I M AG E S . F O O D S T Y L I N G : TA M A R A VO S . R E C I P E S : N I C K D E V E R E L L-S M I T H , C H E F PAT R O N AT T H E C OT S WO L D S G A S T R O P U B T H E C H U R C H I L L A R M S (C H U R C H I L L A R M S .C O)
Beetroot carpaccio and goat’s cheese

When it comes to post-workout fuel, purple reigns. The
high nitrate levels in beetroot help to accelerate recovery,
keeping delayed onset muscle soreness (DOMS) at bay
291 cals / 11g protein / on the rock salt for 45

22g fat / 9g carbs mins, then leave to cool.
Serves 4 2 / Peel the beetroot,
then slice with a mandolin
or very sharp knife.
3 beetroot 3 / To serve, arrange
Handful of rock salt the beetroot layers on
1 blood orange, segmented a plate as you would
100g goat’s cheese with beef carpaccio.
100g hazelnuts Lay the peeled orange RECOVERY
segments on top and
dot with crumbled goat’s
BOOSTING
1 / Preheat your oven to cheese, hazelnuts and a
200°C. Roast the beetroot sprinkle of extra rock salt.
Honey fennel with orange

The selenium in fennel increases the production of T-cells,
the infection-fighting shock troops of your immune system

13g fat / 27g carbs
Serves 2
HELPS
2 fennel bulbs, quartered IMMUNITY
1 tbsp rapeseed oil
2 tbsp honey
1 tbsp butter
1 orange, quartered
1 / Start by preheating your

oven to 200°C. Add the
rapeseed oil to a cast-iron
pan and heat on high.
2 / Add the fennel and drizzle
with the honey and butter.
Transfer the pan to the oven
and roast for five mins.
The heat will caramelise
the honey and butter.
3 / Remove the pan from
the oven, mix fennel with the
orange segments and serve.
Grab
t his best
seller while
you can!
READER
OFFER
Use the code
RWMAG10 for
10% off * Nyla mirrored
drinks trolley, £370
Christmas potted pine, Milah cotton stripe table runner, Holly Swirl baubles,
from £37 from £24 from £19/six
HAND-PICKED BY THE STYLE EXPERTS

If you ask us, there’s no such thing as too early to be thinking about Christmas and if your festive plans will be all about
the entertaining, the news is good: our House Beautiful style experts have handpicked the very best in barware
essentials (including gorgeous drinks trolleys like our best seller, above), making it easy for you to be the ‘host with the
most’ for another year. With accessories like this as well as decor, gifts and even the Christmas tree itself, creating
your own winter wonderland has never been easier. You’ll get free delivery on all orders over £30. ’Tis the season!
Create your dream space at

housebeautiful.co.uk SCAN HERE
to shop these
*Offer valid on full-priced items only products and more
FUEL
EXPERT NUTRITION ADVICE

TO FUEL YOUR RUNNING
By Renee McGregor
Mixed
messages
Nutrition guidelines for
the general population
aren’t always what
runners need to follow.
Here’s why
The world of nutrition can be

a confusing one, with messages
coming from multiple sources.
While most of us are increasingly
aware that not everything we
read on social media is true, how
do we navigate those nutritional
guidelines that seemingly come
from respected sources – in the
form of public health messaging?
From billboards to leaflets in the
doctor’s surgery and television
adverts, what and how we eat is health conditions. Thus, the key is appropriate and relevant to
big – and confusing – news. focus of public health nutrition fructose to deliver energy to your circumstances. If you have
messaging is aimed at this their working muscles. taken up running to keep fit,
How big a problem audience to prompt behavioural So, someone doing a two-hour, reduce your weight and improve
is obesity? change and improve their health. moderate-intensity run would other health metrics, such as
There’s no doubt that obesity need to take on up to 120g of carbs high blood pressure, then it
is high on the government’s How do I know if it’s to help sustain their pace and remains sensible to be mindful
agenda, and that’s not surprising relevant to me? maintain glycogen stores. This is about your sugar, salt and
when the latest data* reports While there is sufficient evidence before taking into consideration saturated fat intake.
that between November 2020 to suggest we all need to be more their recovery needs. All of this But if you are an experienced
and November 2021, 25.3% of mindful of the food we eat – makes following public health runner with no concern about
adults were living with obesity. reducing our intake of saturated guidance difficult when it comes these health metrics, you
A person is defined as obese if fat, sugar and salt while eating to supporting runners’ training. probably already know that you
they have a BMI (body mass more whole grains, fruits and veg I often see this mistake in my need a nutritional approach that
index) of 30 or above. – the question for runners is how clinic: people adhering to what fits in with your needs, lifestyle
BMI is the ratio between to get the balance right when we they’ve been told are healthy- and training. You should also
P H OTO G R A P H Y: S T U D I O 33. *AC T I V E L I V E S A D U LT S U R V E Y
height and weight, and while are also physically very active eating guidelines while also know that this doesn’t give you
it often serves as a measure of and have high energy needs? training hard. In many such cases, the green light to eat sugar for
healthy weight, many athletes For example, the Scientific following the general nutritional breakfast, lunch and dinner, or
with a larger but lean frame Advisory Committee on Nutrition guidance leads to underfuelling, even suggest it’s fine to consume
fall into the obese category by (SACN) recommends that added poor performance and, in some highly processed foods. I discuss
default, with no consideration sugar should account for no more cases, difficult and dysfunctional this and more in my latest book,
for body composition. However, than 5% of our energy intake – relationships with food. More Fuel You: Understanding
BMI data continues to be used the equivalent of 30g for adults. Your Body And How To Fuel
for general weight classification But for endurance runners, So how do you achieve Your Adventures (£14.95,
because it’s easy to collect and the recommendation is that balance as a runner? Vertebrate Publishing Ltd).
non-invasive. for runs above 60 minutes While this disparity doesn’t
Regardless of the accuracy of (high intensity) or 90 minutes mean you should discard all
using BMI as a marker, we know (moderate intensity), they should public health nutritional Renee McGregor is a leading
that being overweight carries be consuming 30g to 60g of carbs guidance, it should encourage sports dietitian with over 20 years’
more risk of developing chronic per hour, ideally glucose and/or you to carefully consider what experience. reneemcgregor.com

DOWNLOAD YOUR ULTIMATE
RUNNING COMPANION
Subscribe to the digital edition of Runner’s World and SAVE UP TO 26%
on the cover price. Get great tips on race plans, sportswear,
nutrition and much more.
SUBSCRIBE NOW ON THE APPLE NEWSSTAND

GREAT REASONS TO GET
THE DIGITAL EDITION
Now you can enjoy your
favourite magazine wherever
and whenever you want.
With our digital editions for
iPad and iPhone, you can
stay up to date even when
you’re on the move!
Get digital today

and benefit from:
Searchable content across all
your downloaded issues

Your choice of viewing mode to
make reading as easy as possible

Instant access to the latest issue
even when you’re away from home

Interactive content with live
links to websites, emails and
phone numbers
NOW ON EVEN MORE DEVICES!

Best in rest Gear to ease your aches and get
you ready for your next run
WO R D S : K AT E CA R T E R . P H OTO G R A P H Y: S T U D I O 3 3
FROM HI-TECH GADGETS TO SIMPLE STRETCH BANDS, the aid-

recovery market is huge. While the best form of recovery is simple – sleep
well, eat well and rest when you should – that can be easier said than
done. So, if a gadget is what it takes to understand your body’s needs or
ease up on mileage to avoid injury, it may be money well spent. And while
some devices make eyebrow-raising claims about speeding up recovery,
many can ease the aches and help you feel ready to lace up again. We’ve
looked into the science and picked the best gear for different goals.

Gear
RECOVERY
Heart rate
variability
tracking
The best measure of your recovery may
well be what you can’t see, and can’t always
feel. Sports watches have long looked at
resting heart rate as a baseline for fitness and
recovery, but heart rate variability (HRV) is
a much more accurate metric. It’s a measure
of the tiny fluctuations in the amount of time
between your heartbeats. These fluctuations
can indicate current or even future health
problems – the virus that’s about to fell you,
or how much your training or general life
stress has drained your body. You can now
measure it daily using a smartwatch,
wearable or even your smartphone.
Oura Ring
Generation 3
£225, ouraring.com
Few wearables are as light

and easy to forget about as the
Oura Ring. It tracks heart rate
and other metrics to build up
a personalised picture of how
recovered you are each morning,
allowing you to really tailor your Whoop 4.0
training accordingly. £264 for a one-year
subscription, joinwhoop.com
The no-screen wearable tracks

HRV For strain and recovery through HRV
Athletes app and other metrics (including
£8.99, App Store, Google Play sleep, resting heart rate and
body temperature) to give you a
This app uses your phone’s recovery percentage score each
camera to track your HRV. Put morning. It then tracks your
your finger over the camera for strain during the day based on
a minute every morning and a your activity. Balance your scores
simple traffic light system will and you’re recovering nicely.
tell you to either push ahead with
a hard session (green), rein it in
(orange) or rest entirely (red). E

Percussive
massage
While conventional massage
stimulates blood flow to the muscles,
percussive massage treatment adds vibration
to the mix. While evidence is still thin on the
ground, research published in the Journal Of
Sports Science And Medicine recommended
using it as part of a warm-up regimen to
optimise flexibility levels. And a 2022 study*
into vibrating foam rollers was enthusiastic
about the benefits, noting that while further
research is needed, they ‘could have potential
for increasing jump performance, agility and
strength and enhancing recovery’.
Theragun Mini
£155, therabody.com/uk
While it may lack the full power

of its bigger brother, the Mini
is super-light and portable,
making it a great tool if you’re
travelling to races or taking
your niggles on a holiday.
Pulseroll Peanut
Roller
£79.99, pulseroll.com
The unique shape of the peanut

roller is perfect for focusing on
smaller problem areas and, for
those suffering from persistent
plantar fasciitis, it’s particularly
Theragun Pro good at targeting the feet.
Cheaper guns may be available

but the top-end Theragun is Hyperice Vyper 3
* S O U R C E : S P O RT S M E D I C I N E O P E N
mercifully quiet, and unlike

£189, hyperice.com
some of the standard guns, its
ergonomic handle and multiple
While many people use foam
positions make it easy to reach
rollers for recovery, they can
any part of your body.
also be a great tool before your
run. The vibration in the Vyper
really helps loosen up muscles so
they’re ready for some hard work.

Gear
RECOVERY
Stimulation
Hyperice Venom Go
Applying an electrical current
£159, hyperice.com
to injuries sounds more alarming
than it is. In fact, you may have
Venom devices combine
experienced it during physio,
heat with massage to target
where it’s used to strengthen and
a particular area. The reusable
repair damaged muscles. There
pads secure the device wherever
are different types of targeted
it’s needed and you can adjust
electrical stimulation: a TENS
both the heat level and the
machine stimulates nerves
vibration pattern via an app
to relieve pain, which can aid
or the device’s buttons.
recovery, especially if the pain
is affecting sleep, while a NMES
machine stimulates muscles.
Temperature
Professional footballers, rugby players and
elite runners swear by ice baths. And if they’re
properly cold, probably swear in them, too. PowerDot
It’s thought that cold constricts blood vessels
From £175, powerdot.com
and flushes out waste, decreases metabolic
activity and reduces swelling. A Cochrane
review (the gold standard for examining Flextron The PowerDot uses both NMES
Cryotherapy Ice and TENS. You place pads on the
research) concluded there is evidence that
area you want to target and use
cold water reduces DOMS compared with rest Cold Compression the app to select and guide you
– and the best effects were seen in runners. Support Wraps through intensity and duration.
If you don’t do cold, try heat. Thermotherapy
£29.99, f lextron.shop
appears to aid with muscle pain and soreness,
and can lead to greater range of motion when
We probably all target specific
combined with stretching. Can’t decide which
areas to reduce inflammation
one to go for? Try both. Contrast therapy –
and soreness with cryotherapy,
switching from one to the other and back
we just use a bag of frozen peas
again – is as effective as heat or cold alone.
to do so. Now you can upgrade
from Birds Eye to a wearable ice
pack. Available for the foot/ankle,
knee and back, these come with
a ball pump so you can add a little
compression to your treatment.
Lumi Recovery Pod

£95, lumitherapy.co.uk Bluetens Duo Sport
£249.99, decathlon.co.uk
Essentially a giant insulated cool
bag you can bathe in. But do be TENS devices help with pain
careful – jumping into freezing relief by blocking pain signals
water is potentially dangerous. to the brain. The Duo’s two units
One review of existing research mean you can use it on two parts
found that the best routine was of your body at the same time
15 minutes of immersion at a (a single version is also available).
temperature of 11°C to 15°C. E

Meglio Spiky
Massage Balls
Self-
£11.99 (three pack), mymeglio.com
The spiky surface of these

gets deep into the fascia, and
massage TriggerPoint
they’re perfect for targeting
those trigger points. Use them
before running to warm up and
tools Grid STK X
£33.30, prodirectrunning.com
increase range of motion, and
after to soothe tired muscles.
They might lack the pizzazz and shock
factor of electrical gadgets, but the humble Essentially a handheld foam
massage ball and non-vibrating foam roller roller, the Grid STK X allows TriggerPoint Grid X
can be great tools – with a much smaller price you to apply pressure on
£45, prodirectrunning.com
tag. Both can be effective in reducing tension the unlucky body part more
and tightness, and increasing blood flow to precisely, rather than just
Foam rollers come in a variety
sore muscles, while the balls can be good at relying on gravity. Stick rollers
of densities – the firmer the
* S O U R C E S : J O U R NAL O F S P O RT S M E D I C I N E ; S P O RT S M E D I C I N E
getting to smaller, more localised tight spots. tend to use harder materials
roller, the more intense the
A review of studies in Current Sports Medicine and can be better at more
pressure will be. The Grid X
Reports concluded that foam rolling has a targeted relief. Plus, the
is a great introductory roller
positive effect on range of motion and post- smaller size is travel friendly.
– not too firm, not too soft –
exercise DOMS. Just be aware that pressure and is particularly robust,
from spiky balls or foam rollers is not always making it great value over
the answer – don’t foam-roll muscle tears or the long term.
get too aggressive on damaged tendons.
Leg Taking compression therapy up a gear, dynamic air compression sleeves massage
your legs by inflating/deflating to squeeze different areas. One study found that
sleeves intermittent compression increased blood flow, which could speed recovery; another
found it offers the same benefits as a post-exercise massage for ultramarathoners.
Therabody Normatec 3 Legs

RecoveryAir £899, hyperice.com
System Gen 1
Normatec produced the
original boots that popularised
compression therapy. With five
These have four zones that fill
to different pressures. A pump chambers, you can customise
the degree of compression for
in each foot and a thigh control
each area using an app. A Zone
panel make for easy use. They
Boost provides extra time and
inflate to the required pressure,
pressure in a particular zone,
moving up and down the leg, then
allowing you to further
deflate, for the duration you set.
localise the treatment.

Gear
RECOVERY
Resistance
bands
Resistance bands are an
invaluable tool in recovery and
injury rehab. Evidence suggests
they’re as effective as gym-based
resistance equipment; they’re
cheap, easy to work with and
can be used on all the different
muscle groups – not just for
maintenance, but also to gain
Skins Series-3 the muscular strength that can
Recovery protect you from future injury.
Long Tights
From £90 (men’s and women’s),
skinscompression.com
Designed to be worn straight

after your workout, these
full-length recovery tights
provide medium-high intensity
compression that wraps the Banana Bands
major muscle groups such as Short Bands
your calves, quads and glutes.
From £9, bananabands.co.uk
These add difficulty to simple-

but-essential exercises such as
glute bridges and squats. Unlike
plastic bands, they don’t dig in,
but give grip and flexibility. The
company also supports wildlife
charities with its proceeds.
Compression Meglio Resistance

Loops
£2.99, mymeglio.com
The jury is out on whether compression
gear offers any benefit during exercise, The resistance loop is a great
although a 2020 review* of compression CEP Chevron Socks tool to both aid stretching and
socks noted that some studies found a £47.95, cepsports.co.uk enhance your strength. Meglio
small improvement in performance. Another offers loops in five levels of
study* found that compression garments in To be as effective as possible, resistance, ranging from light
general may help improve ‘variables related compression kit needs to fit to XX-heavy – or you can get
to endurance performance slightly’. But there well. CEP socks are sized to a variety pack to mix things up.
is research to support compression garments’ match your calves and ankles,
beneficial effects after exercise, in aiding so you’ll need to get the tape
recovery and easing muscle soreness. measure out.

Gear
THE CUT-UP
The rails
eliminate a hard
foam wedge or
rigid glue line
under your arch,
so you won’t
feel the stability
if you don’t
need it.
The heel has an

even greater bevel
to prevent you from
landing prematurely
and to reduce
inward rotational
forces of your foot.
More BioMoGo
DNA: the midsole
is 2mm thicker. In
our lab, the heel
was 1.1mm thicker
(34.5mm) than the
Launch GTS 8.
An example
of modern
approaches to
The Brooks Launch stability. Guide

rails act like
bumpers on a
bowling alley,
GTS 9 shows the redirecting your

foot down the
WO R D S : J E F F D E N G AT E . P H OTO G R A P H Y: T R E VO R R A A B
middle of the
modern approach
shoe should
it roll too far
inwards.
to stability
TYPE: Road/Stabilit y
PR ICE: £110
W EIGHT: 247g (M), 190g (W)
HEEL -TOE DROP: 11.5mm (M), 10.2mm (W)

The tongue
is too thin for
some testers
who could feel
lace pressure
through it.
↑
We use a band saw in
the RW Shoe Lab to
cut away the upper
so we can measure a
shoe’s stack height
and cushioning ability.
We also analyse the
internal components.
The forefoot
is thicker
than the
previous
model by
2.4mm, and The outsole
our testers is made from
perceived silica instead
this version of petroleum.
as softer. A major
constituent of
sand, silica is more
environmentally
friendly than oils.

RACE LET YOUR RUNNING LOOSE
SHEFFIELD OF DREAMS
Kate Carter says the Round Sheffield
Run is almost too good to be true
IF YOU WERE GIVEN CARTE involve so much fun and start so, so THE RUNDOWN of it. That’s one reason why the event
BLANCHE to devise the perfect many conversations. And then there’s is so unique: you could take different
race, what would it look like? the genuinely original format – more First man: Andrew strategies, from maximising your rest
Heyes, 1:01:39
Obviously, there would be beautiful commonly seen in cycling’s enduro First woman: Alice time to blast the next stage, to trotting
views, great weather and atmosphere, events. Oh, and that course: the route Daniel, 1:15:39 on non-stop for a lovely, continuous
Last finisher: 4:11:14
friendly marshals, a challenging but is a gorgeous circular loop through No. of starters/ trail run. This format also makes
not too daunting course and a finish parks, woodlands, golf courses – from finishers: 2914/2885 the race inclusive – 20km is a fair
area to enjoy that post-race glow in. wild to manicured and everything in distance, but chunks of no more than
Well organised, inexpensive. And hey, between, but almost entirely green. 3km apiece seem far less daunting.
while we’re indulging in pure fantasy, The popularity of the event has My strategy – fresh from a bout of
how about walk breaks that don’t grown, so this year, for the first time, Covid – was simply to enjoy the whole
count towards your overall race time? it was split over the weekend to allow thing, including those rests. After a
It starts to stretch the bounds of for more runners. Arriving super cheery and slightly unconventional
credulity. When I first heard about early in Endcliffe Park to pick up my start (passing the usual overhead arch
the Round Sheffield Run from friends, race number on the Saturday, I was Finishing stats:
but pausing to check in), I soon had to
their reviews were almost implausibly still trying to get my head around the ● <01:45 26% remind myself of that plan because the
enthusiastic. I hadn’t been to Sheffield instructions. I needn’t have worried: ● 01:45-02:15 48% first two stages are uphill. Beautiful,
● 02:15-02:45 22%
in years, but I did remember hills – and what sounded complicated to explain ● 02:45+ 4% but hard work. Stage two, in particular,
lots of them. I’m not a fan of hills. A was actually easy in practice, with was a brute – 2.5km starting gently
hilly race with individual stages, but efficient and friendly race organisation. but winding the gradient up and up
on one day, in which you can run solo, As well as a number, you get a through lush woodland until you
in a pair or as a team – sounded, well, lanyard with a digital timing dibber pop out, lungs burning, to a stunning
confusing. How did the timings work? on it. At the start of each stage, you view of the Peak District. Turning
What happened between the stages? use this to check in, then out again at the other way, I saw alpacas in a field
Just how big were the hills? However, the end. That records your stage time. and wondered if a lack of oxygen
swayed by the reviews, I signed up. You then have a set amount of time had given me hallucinations, but
Spoiler alert: they were right. before you must start the next stage fortunately, another runner spotted
Few races can surprise you so much, – though you don’t have to take all them, too. Which also allowed me

ROUND SHEFFIELD RUN RACE
Like this? Try…

Three more
team events
ENDURE 24
An endurance event
that can be done solo,
Flowing trails, a
in pairs or in teams of
field of alpacas and
fair views over Sheffield up to 12. You complete
greet runners who as many laps of a trail
choose to take on this run course as possible
hilly 12-mile course
to be properly runnable, through soft, within 24 hours.
bouncy woodland trails. Heaven. Reading and Leeds, June
Though at times I found myself 2023, endure24.co.uk
alone, there was never any doubt of
the route; any possible wrong turning THE GREEN BELT RELAY
was clearly marked. All the start and A 22-stage relay race
finish points were marshalled by round the 220 miles
lovely volunteers, who were full of of London’s Green
advice for the stage ahead. I’m sure Belt over a weekend.
I asked at least four times, ‘So, just Low key, run by club
how hilly are we talking?’ runners, with prizes
After some comedy downhill for the fastest and
running through Meersbrook Park the slowest, plus a
(arms windmilling, suppressing the barbecue at the end.
urge to yell ‘Wheeee!’) and a rare London, May 2023,
to make a ‘Don’t be a-llama-ed!’ joke. Celebrate the end street-based stage, all too soon we greenbeltrelay.org.uk
He laughed, I promise. of the race in festival were back at Endcliffe Park for the
style, with draft ales,
A few stages later, when several of tasty snacks and
finish. This is not a race for PBs – THE UK WIFE CARRYING RACE
us were photographing a particularly great music on offer unless you want one for the longest Surely the ultimate in
lovely view, a runner said, ‘The winner time spent at a race finish – because team tests. The ‘wife’
has probably finished already!’ ‘Yeah, the post-race atmosphere managed in question must be
and look what they missed running so the unlikely feat of being even better ‘alive, human, at least
fast!’ replied another. The route really than the mid-race one. A beer tent, 18 years old, can be
does show off how large, and how wild, live music, street food vans – it was a male or female and
Sheffield’s green spaces are, even wrench to leave. I’ll definitely be back. does not need to be
within the city limits. Stage three – The next Round Sheffield Run is on the carrier’s wife’.
of 11 – was my favourite, one of those 8 January 2023. For more information, Dorking, April
perfect downhills that’s not too steep visit roundsheffieldrun.com 2023, trionium.com

KNACKER CRACKER 10K RACE
Juniper Top
A24
Burford 5 Lodge
Spur Hill
Westhumble
ROUTE RECCE
KNACKER Burford
Box Hill Village
CRACKER 10K Lodge 2

Box Hill
What better way 7.5

to herald the new
9
year than with this
&RXUVH3URǇOH
fiendishly difficult 800
River Mole
cult classic? Race 600
organiser Rob 400
McCaffrey guides 200
0 ft
you through it PLOHV 1 2 3 4 5 6
‘THIS RACE CAME

ABOUT IN 2004, when
3 3KM 7.5
7.5KM
I was preparing to run the After you descend Burford A steep uphill leads to a woodland
London Marathon and needed to Slope, you climb back up Box section where you may hear jays
fundraise for the golden bond Hill. Its Zig Zag Road is a popular and goldfinches in the trees. You
place I had been given to support challenge among cyclists and come out by a restaurant beside
a cancer charity,’ says McCaffrey. you may recognise it as a setting the road. At 204m, this is the
‘I’d never organised a race before for the road race during the highest point on the course.
and despite only having a month to 2012 London Olympics.
do it, 18 people turned up on New 1 1KM 9 9KM
Year’s Day to run – and said they After crossing the footbridge
A path leads you to Salomons
loved it. It was the first of the over the River Mole, you begin
Memorial, known locally as ‘the
Trionium events I now organise climbing more than 200 steep
lookout’. On a clear day it offers
and is a personal favourite. There steps up Box Hill, a well-known
stunning views across Dorking,
is a strong fancy-dress element to landmark on the North Downs
the Weald and Chanctonbury
it, which grows quirkier each year. that forms part of the Surrey
Ring on the South Downs. A lone
With an 11am start, some runners Hills. But don’t worry if you soon
WO R D S : A D R I A N M O N T I . P H OTO G R A P H Y: A L A M Y. I L LU S T R AT I O N : H A R V E Y SY M O N S
Scottish piper will welcome you

may look a bit green about the find yourself walking, as most
as you round the trig point here.
gills at the start but they’re other runners will struggle, too.
rosy-cheeked by the end. There 5 5KM
are four big climbs, which means
it’s among the toughest 10K races
2 2KM A long and muddy descent will
After Box Hill, you pass the grave take you to Broadwood’s Folly,
about, but it always attracts
of Major Peter Labelliere. In 1800, a ruined but striking round tower
around 200 runners. Afterwards,
in accordance with his wishes, made from flint. From here, you
most agree it’s a fantastic way to
he was buried head downwards head down more steps into
start the new year.’
on the western side of the hill. Happy Valley, the midway point
of the race.
The 2023 race is on 1 January.
trionium.com
FINISH
You complete the course at
START the Old Fort, one of several
Runners in all manner of fancy fortifications built at the end
dress gather by the River Mole of the 19th century to defend
and begin with a relatively flat London from invasion. Along with
opening stretch. Enjoy it – a medal, T-shirt and memento,
because there are plenty of you’ll get a filled roll and a bowl
steeper sections to come. of soup. Happy new year!

STILL GOING
STRONG:
AYLESBURY
BOXING DAY 5K
This enjoyable
romp around the
Buckinghamshire town
has been a festive
institution for decades
H O W D I D I T S TA R T ?
AYLESBURY HAS a long history with

Boxing Day races. The first, in 1939,
was a handicap race, with another
taking place in 1940. The first
1
post-war race was in 1949, but
the 1950 event is accepted as the
first iteration of the modern event:
no handicap and a route mostly
through the centre of the town,
even if the distance fluctuated
before settling on 5K in 2005.
The event was run as a Vale
of Aylesbury Athletic Club race
in its first decades, though often
with visiting runners stationed
at the RAF base in nearby Halton.
In the 1980s, however, the race
was opened up to everyone and
from there it really went from
strength to strength, and is now
a much-loved annual Boxing Day
event in the town.
1
W H AT I S I T L I K E ?
THE ROUTE STARTS with a loop fun rather than impressive times. Day in Aylesbury, it feels like
around the Market Square, Whichever you aim for, you won’t everyone is in town and full of
followed by two longer loops be alone. There are usually around festive cheer. Granted, plenty of
of Aylesbury town centre, along 200 to 300 participants in the race: people are there to find Boxing Day
a mixture of closed roads and just enough to get the adrenaline bargains or exchange Uncle Bob’s
pavements. There are a couple pumping, but not so many that it Christmas gift, but many are there
of short, sharp hills as you wind feels crowded and uncomfortable. to run, support or volunteer. The
through the town’s pretty and family-friendly feel is reinforced by
narrow streets – a few of which, the junior race, which takes place
you’ll be delighted to hear, feature before the main event. It’s open to
cobblestones – making this an WHO RUNS IT?
under 11s and an accompanying
intimate and intense event. Unless, adult, and consists of two laps of
of course, you decide to go full THERE AREN’T MANY events that the Market Square, which comes
Rudolph and aim for fancy-dress bring us together, but on Boxing to around 800m.

AYLESBURY BOXING DAY 5K RACE
we have to start earlier, so we have

certainly changed with the times.’
– Alan Roberts
THE STALWART
‘I’ve run it nine times, I first
did it in 2011. It wasn’t held last
year because of the Covid-19
pandemic, so I put a post on
Facebook to see if anyone
wanted to turn up and run the
route as an unofficial training
run. So a group of us did it. That’s
a testament to how much local
love there is for the race. People
missed it and wanted to come
out and run, even though there
was no official race, no official
time, no medal, none of that.
They were still prepared to come
out to maintain the tradition.’
– Richard Bazeley
3 ever appearance at a show in

Aylesbury. There’s also a Ronnie WHO KNEW?
Barker statue (the actor and
comedian began his career in THIS YEAR’S RACE is widely
the town), and the Clock Tower accepted to be the 61st iteration,
is quaint and lovely. You’ll run past but some older members of the
it a few times during the race, so Vale of Aylesbury Athletic Club
viewing opportunities abound. are adamant that the race wasn’t
run one year in the 1950s or 1960s.
THE HISTORY However, owing to a lack of
We don’t see very many 5K races record-keeping at the time, no one
on the calendar any more. This can confirm this with any certainty.
event offers something a bit We know that two races were
different to a parkrun: a town cancelled because of Covid and
centre setting, decades of history the 2010 race was snowed off, but
and tradition, and a feeling you any concrete information about
are participating in something the supposed mystery missing year
1 / For some, the rare that should be supported. would be very much welcomed.
race is a chance to
THREE REASONS TO RUN
burn off Christmas
Day lethargy
2 / For others, it’s THE CHRISTMAS CHEER WAY B A C K W H E N
all about enjoyment
As a Boxing Day event, it has a W H AT T H E Y S AY
3 / Boxing Day, 1979
different feel to most other races.
1950: ENGLAND TAKE PART in a
For one, it’s mostly locals, as THE RACE DIRECTOR
football World Cup for the first
people generally don’t fancy a big ‘We’ve always had our race
time, but, to the astonishment
trip just to run a race at Christmas. headquarters at a pub. Aylesbury
of all, are beaten 1-0 by plucky
As well as speedy runners at the has grown a lot over the years –
part-timers USA. After a second
front, you’ll see people trundling the old market town is now in the
defeat, against Spain, England
around full of regret about their centre. We run around the old
were out. Sainsbury’s opens
Christmas Day food and drink part, so there are some cobbled
the UK’s first self-service food
choices, as well as plenty of others bits to run through. It’s a unique
WO R D S : S T E P H E N G L E N N O N .
store, in Croydon, London. The

bouncing along in fancy dress. course in that sense, and it’s
Archers is broadcast for the first
definitely got that small-town
time – with more than 19,800
THE SIGHTS atmosphere. We’ve had to adapt
episodes, it is now the world’s
Aylesbury is home to the world’s the race because society has
longest-running drama.
first David Bowie statue, a homage changed. On Boxing Day, the
to the artist’s alter-ego Ziggy streets used to be empty at 10am, The next Aylesbury Boxing Day 5K is on
Stardust, who made his first which was our old start time. Now 26 December. voaac.org.uk

RACE START LIST
THE START LIST

Our selection of the best, fastest,
toughest, quirkiest and most
enjoyable UK races this month
Key
Richmond Park December
5K, 10K & Half Marathon
Richmond Park, London, Sunrise & Half Maverick Adidas Terrex
Road
18 December Sunrise Ultras Original Oxfordshire
Running laps to do a half Shepherd’s Port, Norfolk, Stonor, Oxfordshire, 3 December
marathon can get a little 10 December Three distances to
monotonous, but when it’s somewhere You certainly don’t need choose from here: 21.3K,
Trail as pretty as Richmond Park, it just us to tell you about the 10.5K or 6.5K. All three races take
means more of a chance to enjoy your potential downsides of running 133km place in the pretty countryside
surroundings. It’s lovely at the best of along the Norfolk coast through the around the 850-year-old Manor
times, but on a crisp winter’s morning December night. But there are House in Stonor Park, and all come
Urban
with a chill mist loitering on the upsides, too, and that’s what we’re with stern uphills to deal with. The
frost-tipped grass, the beauty is here to talk about. For one, there’s a organisers are keen to point out that
other-worldly. There are also options lot more night in December: 16 whole this park is home to one of the most
Rural for a 5K (one lap) or a 10K (two) if you’d hours to get to the Britannia Pier in ancient deer herds in Britain, so we’re
rather enjoy the scenery than huff and Great Yarmouth in time to witness excited to find out whether they’re
puff, and trail shoes might be a good the glorious sight of the sun rising hobbling around on Zimmer frames or
idea as this is largely on grass and over the North Sea. There’s also a full if they’ve just been there for ages.
Flat forested trails. thefixevents.com indoor checkpoint with hot food at maverick-race.com
the halfway mark, which also serves
as the start line for the Half Sunrise
(which, at 72K, is also very much
Hilly St Edmunds Trail Half an ultra). darkside.run
Marathon, Marathon
& Ultra
Ickworth, Suffolk, 4 December
Motivation can be hard Hereford Couriers
to find while running. But Christmas 10K
have you ever raced at a building with Hereford, Herefordshire,
Britain’s finest collection of Georgian 28 December
silver? Thought not. Ickworth House We don’t know about
also has an art collection with works by you, but what we want
Titian, Poussin and Larrain. Use that for from a race between the Christmas
inspiration as you pound the estate’s and New Year gluttony-fests is
trails: one lap for the half, two for the something absolutely straightforward
marathon and two-and-a-bit for the with no frills, fancy dresses or mince Weybridge 10K
50K ultra. positivestepspt.co.uk pies in sight. Just you, the open road Weybridge, Surrey, 4 December
and a group of like-minded gallopers It can be tricky to fit urban and
to keep you focused. This road race rural environments into a 10K,
ticks all those boxes, heading west but the organisers of this event have
out of Hereford on to country roads managed it. The run starts to the north
with a few lumps and bumps to keep of Weybridge on the banks of the
things interesting. That’s it. Just a Thames, and before long you’ll be
loop of quiet rural roads, up a few surrounded by fields – but just a few
ALL RACES hills and back to the start. Bliss. corners later and you’ll be thundering
GOING AHEAD herefordcouriers.com past the Walton Bridge and down
AT TIME OF suburban Oatlands Drive. The roads
GOING TO for this section won’t be closed to
PRESS
traffic, but as you approach the centre
of Weybridge, runners will own the
roads again in time for a big finish back
where you started. runthrough.co.uk

Myerscough 10 RW POLL
pertinent piece of information: the Rudolph’s Rampage
Bilsborrow, Lancashire, route, mostly along the western corner Painswick, Gloucestershire,
4 December of the Isle of Wight, is gorgeous. The 27 December
There are three
The country lanes of first ascent up Tennyson Down is It wouldn’t be a Christmas Start
races on in your
Lancashire are the arena tough, but has to be done if you want List without a fancy-dress race
neighbourhood
for this fast and flat 10-miler, and it all those lovely views. From there, the – and this comes with an intriguing
this Christmas.
looks like a great way to measure your sights come thick and fast, including addition. Each runner will get a mince
Which do you
fitness right at the end of the year. It’s the Isle of Wight’s famous Needles. muffin, which… definitely could be
choose?
already clear that there’s a lot going Thick and fast, incidentally, is also tasty. But before all that, you’ll run a
7%
for this race, and that’s even before how you could describe the mud trail 7K, including a few decent hills
we mention that every finisher gets a you’ll probably encounter along the that would be quite a challenge even
block of Lancashire cheese from local way. ‘Fast’ as in it’ll hold your feet fast, without those Rudolph antlers or elf
cheesemaker JJ Sandham, whose The fancy- just so we’re clear. westwight.org.uk ears. Watch out for Painswick Church
cheese is made using traditional dress run along the way, and its 99 impressive
recipes that have been handed down yew trees. iamoutdoors.co.uk
over the generations. Yum.
garstangrc.co.uk
30%The infinite
Bah Humbug 10K
Leeds, Yorkshire, 4 December
mince pies run
You might think that Tour de Helvellyn
Middleton Park in Leeds Askham, Westmorland,
63%
isn’t nearly big enough for a 10K, but 17 December
you’d be wrong. The route begins at A very tough 38-miler.
South Leeds Stadium and then winds The route is unmarked, no
The no-frills run back and forth through woodland and support or pacers are allowed and the
up and down hills before heading weather is likely to be bad. You’ll need
Based on a back to the stadium. Fancy dress is to be a good navigator and a strong
Twitter poll welcome but it’s going to be muddy, runner with the gear, supplies and
with 255 votes so if you have big plans for that Santa smarts to stay safe in the hills. If that’s
suit for the rest of December, you you, this race will be wonderful: you’ll
should probably leave it at home be enjoying the views while we finish
for this one. racebest.com our Christmas chores. nav4.co.uk
Phoenix Christmas
Jumper Friday Run
Walton-on-Thames, Surrey,
9 December
Christmas jumpers divide
WO R D S : S T E P H E N G L E N N O N . P H OTO G R A P H Y: C H R I S D R E W; M A R K R I T S O N ; JA K E BAG G A L E Y
us into two groups:

those who think they’re brilliant and
can’t get enough of them, and those
miserable grumps who mutter
cantankerously under their breath
that jumpers shouldn’t have flashing
lights on them. Well, the grumps can RW ONLINE Mytholmroyd Fell Race The Gut Buster
stop reading here because they won’t
be interested in this 5.3km loop with
RACE Mytholmroyd, Yorkshire, Mortimer, Berkshire,
a seven-hour time limit – and they LISTINGS 4 December
The first 2km of this 10K
31 December
As a runner and resident
certainly won’t acknowledge that a Thirsty for
more? Go to fell race are tough: they of this fair and rainy isle,
PB while wearing a Christmas jumper runnersworld.
com/uk and involve a very steep 300m ascent. If you may think you know about mud.
is a perfectly valid PB to aim for.
click ‘Events’ for you survive that, you can relax for a We’re here to tell you that unless you’ve
phoenixrunning.co.uk the UK’s most couple of kilometres before the next done The Gut Buster, you know nothing.
comprehensive
race database, fierce uphill section around 5km. There This race will teach you about mud by
where you can are also sections in exposed moors that forcing you through lots of it, including
search over 4,500
will leave you at the mercy of whatever cold, muddy rivers. It’s hilly, too, making
Chilly Hilly 10 Mile XC races by location,
terrain, distance weather Yorkshire has decided to this a proper challenge. However, that
Freshwater, Isle of Wight, and more.
throw at you, which could be anything misery comes with a wonderfully fun
4 December
from rain to snow to hail to pleasant atmosphere, outstanding organisation
The name tells you
sunshine (just kidding, there won’t be and mince pies and mulled wine at the
almost everything you
any sunshine). A hard but beautiful finish. The very best way to end your
need to know, leaving out only one
and rewarding race. cvfr.co.uk year. mstevents.co.uk

Events Apparel Event Supplies Training Online Retail Travel
Say
Goodbye to
Nip Burn
50 KILOMETERS
NO CHAFING NipEAZE.com
GUARANTEED
Advertisement
“I’m basically half-

man, half-turmeric”
‘Running is as good for your head as it is for
your body,’ says James Pardey, 54, a devoted
runner, cyclist, father of two and a coder
specialising in medical applications.
“I’ve been genuinely amazed
‘For me, running has I came off it that I really by the effect of Turmeric+.
always been about noticed. Within a week It’s transformative.”
headspace. All the or two, I was, like, whoa! I
stresses of day-to-day hadn’t realised that it was
life that just pile up... You making a difference.’*
go for a run and it’s just James signed back up for
like a release valve, a the subscription and has used a patented Informed-Sport.
pressure release. It’s my taken it every single day curcuma phospholipid Turmeric+ delivers the full
joyful thing.’ ever since. ‘I’m half-man, complex formulation bouquet of curcuminoids,
half-turmeric,’ he laughs. ‘I with a unique phytosome including high levels of
‘But it hasn’t been getting
just feel like everything’s delivery system to demethoxycurcumin
easier as I get older,’ he
in its right place. I feel increase absorption. (DMC), the most powerful
says. ‘During lockdown, I
fantastic and the running’s Pharmacokinetics of all. This is combined
started thinking, crumbs,
going really well. studies show that it with vitamins C and D
maybe my running days
enhances absorption by which contribute to normal
are over.’ Turmeric+ was developed 30 times, in an innovative function of cartilage and
James saw an ad for by FutureYou Cambridge, and effective natural normal muscle function.*
Turmeric+. ‘I’d heard about renowned for developing alternative to black
turmeric, but the ad talked high-quality health ‘I’ve been genuinely
pepper.
about being 30 times supplements backed by amazed by the effect of
cutting-edge scientific It’s become the world’s Turmeric+, perhaps most
more absorbable than most scientifically
standard turmeric powder. research. importantly in terms of
documented curcumin day-to-day wellbeing. It’s
My background is science- While developing formulation, featured
based and I thought, okay, transformative. As far as
Turmeric+, they set out in 45 human studies
I get it. That sounds really I’m concerned, I’ll be taking
to overcome the problem involving over 2,000 it for the rest of my life.’
good.’ with turmeric’s key active people. It’s
James started on a free ingredient, curcumin: also been
trial one-month supply it’s very difficult for our officially
and took it every day. At bodies to absorb. recognised HOW TO CLAIM
first, he didn’t notice any So the scientists at and
change. ‘It was only when FutureYou Cambridge certified by YOUR FREE PACK
To claim your free 28 day
Turmeric+ subscription trial
pack worth £16.80, visit
FutureYouOffers.co.uk
or freephone
0800 808 5740
quoting code
TF795
Your first box is free (just pay £1.50 postage) and
you will be enrolled into a ﬂexible subscription
costing £16.80 every 28 days, which you can cancel
at any time, without obligation.
Developed Science you Letterbox 100% satisfaction, Award-winning EXCELLENT

in Cambridge can trust Friendly guaranteed Customer Care Over 6,000 reviews
*Turmeric+ contains vitamin C which contributes to normal collagen formation for the normal function of cartilage and bones. Vitamin D contributes to the maintenance of normal muscle
function. Introductory offer valid for new UK customers only. Offer expires 31st December 2022. Cancel any time, without obligation. See FutureYouHealth.com/TF795 for full terms and conditions.
I'M A RUNNER
LEEE JOHN
THE IMAGINATION FRONTMAN, 65, ON MANTRAS,
CREATIVITY AND RUNNING BY THE SEA
MY SCHOOL NURTURED MY RUNNING IN
PASSION FOR RUNNING. As a kid, WATER IS AMAZING
I lived in America for five years and EXERCISE. The resistance of the
went to a school that specialised in water means you’re using more of your
track. I liked running anyway and body than you know. I run with light
the school brought that out weights, made for the swimming pool,
in me. I had cousins in the and in pools that are level in depth, so
US who also did track, I can run entire lengths. Sometimes, I
so we’d run against each mix it up and swim a few lengths, then
other when our schools run on the spot. It’s hard, but it’s great
competed. I won lots for the core, and it energises me.
of trophies, which my
grandmother kept in I ALWAYS PACK MY
her house. When I came TRAINERS WHEN I
back to the UK at the age TRAVEL. Recently, I was
of 13 or 14, I went more into in Toulon in the South of France.
music. I’d run occasionally, but not as There was a park near the hotel with
much, because with running you have a track and I ran it like I was running
a coach and you need to be disciplined. the Olympics. That was fun. In Paris,
As a kid, you want to avoid that. I’ll run from Opéra to Montmartre and
back. I love Paris, but it’s dirty and
RECITING MANTRAS polluted. I have a place in Benicàssim,
KEEPS ME POSITIVE. in Spain, and I like to run along the
As I run, I’m thinking and boardwalk. Loads of people do it first
believing: ‘Let every moment I’ll throw on something thing in the morning. It takes 45
count,’ and, ‘Let’s keep going,’ and, ‘If from my collection of ‘Running minutes. I go to Benicàssim as much as
you believe in yourself, others will Gap shorts, sweatshirts, I can to get away from work stress. It’s
believe in you.’ I bring that positivity T-shirts and hoodies. unlocks my great running in the sun, by the sea.
I N T E R V I E W B Y S A M A N T H A R E A . I L L U S T R AT I O N : PA D DY M I L L S AT SY N E R GY A R T. P H OTO G R A P H Y: G E T T Y I M AG E S ; S T U D I O 33
back out into the universe. As artists, I don’t think they’re creativity. I’ll have
we’re like vessels. People absorb from around any more, I’M NOT A TYPICAL ROCK AND
us, so we’ve got to have that energy because everyone musical ideas ROLLER. Even when I’m touring and
and spirit. During Covid, when we
all went through a rough period, I felt
who sees me running
asks: ‘Oh, where did
and think of we’ve gone to bed at 1am, I’ll be up at
5.30am. My tour manager says, ‘I don't
it was our responsibility as artists to you get those?’ lyrics’ know how Leee does
inspire people. I’m lucky to live near it.’ I’m always the
a park, so I ran every day to make I NEVER TAKE MY PHONE ON first one down –
Imagination
sure I kept positive. A RUN. I like that time for myself. unless I’ve drunk too
Featuring Leee John
I see people chatting on the phone as much champagne. I’ll
40 years, Leee John’s
WEARING SKECHERS HAS SAVED they run and I think, ‘How can your start the day with 10
40th anniversary
MY FEET. My feet have become very mind be focused on what you’re minutes of qigong,
box set, is released
flat from dancing for so many years doing?’ I want to make the best of it breathing and
November 2022;
and I’ve had a lot of pain in my toes, and come back refreshed. Running stretching, no matter
leeejohn.com
but Skechers are good for that and unlocks my creativity. I think so much what state I’m in,
now I don’t have the pains. Every more clearly. I’ll have musical ideas then I make a grape
summer, I buy a new pair. and I’ll think of lyrics. Having time juice with moringa
away from my phone means I’m less and ginger. That
uptight. Once I’ve done my exercise, gives me energy and
I can take on the world. Any stamina. At 7am, I go for
problems will not be my run. When I get back,
problems – I’ll find I have a shower, then my
solutions. breakfast. I’ll have brown
toast with smoked salmon,
maybe scrambled eggs, and
fruit. I drink herbal tea with
honey. I’m strict because
we need all our vitamins
and antioxidants,
especially with Covid.

Runner&#39;s World UK - December 2022

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Runner&#39;s World UK - December 2022

Uploaded by

Copyright:

Available Formats

BEST GEAR TO

DECEMBER 2022 £4.99

The Former Child Soldier

IN THIS ISSUE DECEMBER

REGULARS WARM-UPS HUMAN RACE FEATURES COACH GEAR RACE

The DOI Inthanon Thailand by

DECEMBER 2022 RUNNERSWORLD.COM/UK 003

P98 I’m A Runner Imagination

P23 Tonky Talk On holiday RACE

loopy for the Round Sheffield Run

004 RUNNERSWORLD.COM/UK DECEMBER 2022

008 RUNNERSWORLD.COM/UK DECEMBER 2022

IF YOU’RE WORRIED that giving birth could spell

who had given birth during their elite career.

DECEMBER 2022 RUNNERSWORLD.COM/UK 009

Your schedule prescribes a tough

weekend warrior interval session, but your body

DECEMBER 2022 RUNNERSWORLD.COM/UK 011

Get an HIGH-CARB OR KETO? Vegan or (glycaemic index) diet, or

even Carb on paleo? There are so many

spread purporting to be healthier how much they raise blood

We all know protein

DECEMBER 2022 RUNNERSWORLD.COM/UK 013

I’ll ink won’t suffer

Might these inky benefits of a good night’s

Mind THOUGH CATEGORICALLY not bad for your knees,

the cap patellar tendinopathy, which presents as pain

0% Train your HIGH HAMSTRING

HISTORY OF BONE-STRESS INJURIES

DECEMBER 2022 RUNNERSWORLD.COM/UK 017

018 RUNNERSWORLD.COM/UK DECEMBER 2022

war) he became the sole provider

DECEMBER 2022 RUNNERSWORLD.COM/UK 019

020 RUNNERSWORLD.COM/UK DECEMBER 2022

DECEMBER 2022 RUNNERSWORLD.COM/UK 021

FOR ROB POPE, THE REAL-LIFE FORREST

PACKETS OF SKIPS CONSUMED ALONG

WE’VE HEARD OF) spent one of those weeks at Glastonbury

022 RUNNERSWORLD.COM/UK DECEMBER 2022

WE NEED TO FACE OUR FEARS,

DECEMBER 2022 RUNNERSWORLD.COM/UK 023

LETTER OF THE MONTH up in older age due to silly

AN ISSUE OF SPACE unfit. I decided to return to

024 RUNNERSWORLD.COM/UK DECEMBER 2022

‘Abbott adding more World ‘Running into poisonous

DECEMBER 2022 RUNNERSWORLD.COM/UK 025

WHY WE SHOULD ALL CULTIVATE

DECEMBER 2022 RUNNERSWORLD.COM/UK 027

030 RUNNERSWORLD.COM/UK DECEMBER 2022

The following day, after a 45-mile boat trip

mass-agricultural The dykes are a runner’s paradise of

DECEMBER 2022 RUNNERSWORLD.COM/UK 031

I pass through villages and towns bearing

RUNNING THE BLUE

032 RUNNERSWORLD.COM/UK DECEMBER 2022

DECEMBER 2022 RUNNERSWORLD.COM/UK 033

We run 17 miles before the

034 RUNNERSWORLD.COM/UK DECEMBER 2022

Reaching for the source

DECEMBER 2022 RUNNERSWORLD.COM/UK 035

THE APACHE RUNNERS AND THEIR

036 RUNNERSWORLD.COM/UK DECEMBER 2022

DECEMBER 2022 RUNNERSWORLD.COM/UK 037

AND A HALF INTO AN INFINITE SKY.

Runner's World UK - December 2022

Runner's World UK - December 2022