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4 runningfitnessmag.com July 2015
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84
ON THE COVER
29 EAT SMART
59
39
32 NUTRITION BOOSTERS
Speed up your recovery
39 FEET FIRST
98 FINAL THOUGHTS
COLUMNS
REGULARS
14 POSTBOX
18 INSPIRING RUNNERS.
Sam and Tom Lynas
48 EXPERT Q&A
68 KIT BAG
78 WILD RUNNING
24 TECHNOLOGY CORNER
EVENTS
84 EVENTS ROUND-UP
86 ROVING REPORTER
92 EVENTS LISTING
Find your perfect race
WELCOME
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Running
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picture
perfect
UTAT
MOROCCO
This spectacular image shows a mountain marathon
event called the Ultra Trail Atlas Toubkal, which takes place
in Morocco and is 105km long. This race is an event to be
experienced, and promises to be like nothing you will have ever
taken part in before.
Watch this space for a review of the event in a later issue.
More information can be found at www.atlas-trail.com
THIS MONTH
Standing to attention, running rehab for the disadvantaged, and proof that males with higher
reproductive potential are BETTER DISTANCE RUNNERS
VIRGIN LONDON
MARATHON MANIA
90
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UK FITNESS ROUND UP
WALK TO WORK WEEK Living Streets
annual Walk to Work Week took place on
11-15 May as part of National Walking
Month.
THREE MOVES TO HEALTH This World
Cancer Research Fund project encourages
people to be more active at work and
during leisure time.
NATIONAL FITNESS DAY, 9 September Will
include gyms and fitness centres around
the UK, organised by UKActive.
www.nationalfitnessday.com
ON YOUR FEET BRITAIN Organised by Get
Britain Standing and the British Heart
Foundation. This years debut challenge on
24 April saw workers across the country
stand to raise funds for heart disease,
while having fun and getting fitter. Team
challenges encouraged workers to bond
and get motivated.
laptop or a desktop
computer
The BCA suggest you:
Take regular (short)
breaks
Sit up straight
Be ergonomically sound
Drink water rather than
tea/coffee.
Never underestimate
the healing powers of
running
THIS MONTHS
NEWS IN BRIEF
POSTBOX
YOUR
TWEETS
THIS MONTH
MANY THANKS,
BEN COOK, VIA EMAIL
Running Fitness
WORTH
37.99
ON
FACEBOOK
THIS MONTH
We asked you to share
your pre-run snack.
Heres what you said:
Ed Chapman: Banana and
strawberry jam sandwich.
Catherine Wilson: Porridge
with apple and blackberries
T H E PA R K . T H E T R A C K . T H E PAV E M E N T.
SARAH RUSSELL
ith my runners, Im
forever talking about
a concept known as
the six ps: planning,
preparation and
practice prevents poor performance.
It basically just means, train hard
and get organised! But even with all
the will in the world, things dont
always go to plan. Did you know that
38 per cent of runners who enter the
London Marathon never make the
start-line? Is that down to lack of
preparation, planning or practice? Or
just bad luck. No-one fully knows all
the reasons, but its probably a
combination of lack of training;
injury, illness, or just circumstances.
You can practise the six ps, but
sometimes things are out of your
control. One of the skills of a
successful runner is the ability to be
Sarah Russell has over 20 years experience in the fitness industry as a running coach, trainer, freelance writer and athlete.
She also has a Masters degree in Sport Science and is a qualified England Athletics running coach www.sarah-russell.co.uk
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SHARE
YOUR
THOUGHTS
WHATS ON IN AUGUST
HIMALAYAN 100
Following their mothers treatment for ovarian cancer, two brothers undertook a 10-DAY
700-MILE BIKEHIKERUN challenge to raise money for Cancer Research UK WORDS Rebecca Gibbs
Running
Fitness
INSPIRING
RUNNERS
RUNNING
TO BEAT CANCER
Sam and Tom ran the Virgin Money London Marathon
The brothers have raised
13,000 for Cancer Research
MATT PHILLIPS
INJURY SPECIALIST
Have you ever suffered from pain that you suspect is HEEL SPURS?
But what if it isnt the spur to blame? Matt explains what could be the root cause
1
2
3
ACTIVITY MODIFICATION
Are you only running on hard surfaces? Do you always run at
the same speed? What can you change to reduce load?
LIMIT YOUR STANDING
Reducing time spent on your feet can be paramount in order
to reduce the load initially.
MATT PHILLIPS
Old or flat
footwear
can lead to
increased
load, as can
walking
barefoot
STRETCHING
Daily stretching of the plantar fascia has been shown to be
an effective way of dealing with pain and is also thought to
help improve its tolerance of load. Hold the heel with one hand
and pull the big toe back with the other. You should feel a stretch
in the inner sole. Hold for 30 seconds and repeat a few times a
day.
CHANGE OF FOOTWEAR
Old or flat footwear can lead to increased load on the plantar
fascia, as can walking barefoot. A shoe with arch support
may help alleviate symptoms but something too rigid may press
into the arch and make things worse. Try on a few different pairs
of cushioned shoes and see what feels most comfortable.
ORTHOSES/INSERTS
An off-the-shelf insert that provides a little more support to
arches may also help offload the plantar fascia and reduce
pain. The level of support provided by the orthosis will ideally be
reduced over time as the plantar fascia heals.
STRENGTHENING
Increasing a tissues ability to deal with load plays a vital role
in recovery. Once the overloaded plantar fascia tissue has
been given a chance to heal, follow a rehab ladder to gradually
increase the load the tissue is exposed to and cause adaptation.
If diagnosed with heel spurs, try not to blame them
for your current predicament; they are more likely to
be a by-product. Ensure you exhaust noninvasive strategies before considering surgery.
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20 runningfitnessmag.com July 2015
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LAURA FOUNTAIN
LAURA FOUNTAIN
Laura Fountain is a marathon and
ultra runner, a triathlete and a
personal trainer. She teaches
beginners how to run and helps
them fall in love with running.
Follow Laura on Twitter:
@lazygirlrunning
DAVE STANDEN
TECHNOLOGY CORNER
Are sports brands going to start tapping into the gaming world? Will the new wave of VIRTUAL
REALITY HARDWARE change the fitness industry?
DAVE STANDEN
WILD IN THE COUNTRYHold on to your Stetson country music is creeping back into the mainstream
TWANG NATION
www.twangnation.com
Twang Nation has been covering the best country,
Americana and roots music since 2004. You can find news,
exclusive premieres, and videos. You can also listen to
tunes selected by the blog for KHYI Radio.
24 runningfitnessmag.com July 2015
THE BOOT
www.theboot.com
If you want Nashville news, you can get your fill over on
The Boot. This show also has exclusive tracks to stream,
and covers a good mix of new and old-school country
music.
COUNTRY WEEKLY
www.countryweekly.com
Country Weekly is the go-to place for all things country. If
you want country music news, reviews and streams 24/7,
then this is the place to be. It also has a whole host of
affiliate radio stations that play non-stop country music.
TONY PHILLIPS
A forced break enabled Tony to reflect on what HE HAS LEARNT SO FAR, and why running
his morning mile helps him stay in charge of his day
DAN TYE
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100g icing sugar
Juice of half a lime
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while the fruit also gives a boost in vitamin C and potassium.
METHOD
Kate Percy Athlete and cook, Kate is passionate about the link between good eating and better performance. Her bestselling books, Go Faster Food (12.99), Go Faster Food for
Kids, (16.99), and FuelSmart for Race Day (3.99) bring top sports nutrition advice to life with delicious recipes to help athletes fulfil their potential. Theyre available on
amazon.co.uk, in bookstores, or get a signed copy from her website at www.gofasterfood.com
28 runningfitnessmag.com July 2015
Pre-run
nutrition
What you eat has a profound effect on your performance. So what should runners eat before
a race? Look no further than our comprehensive guide to nutrition WORDS Renee McGregor
CARBOHYDRATES
For those of you who are planning a high intensity
FOOD FACTS
DONT
NEGLECT
PROTEIN
Its important to
remember that
protein should be
included throughout
the day, not just after.
There is a common
misconception that
only power athletes
need a high protein
diet; instead it has
been demonstrated
that endurance
athletes have just as
high demands due to
the need for repair
and adaptation of
muscles. I always
recommend 4-6
servings of protein
daily, where one
serving is the
equivalent of: two
eggs; a smart phone
size piece of meat or
fish; or half a large tin
of baked beans.
LONG
ENDURANCE RUNS
The other time when carbohydrates will be important
as a fuel source will be for long endurance runs. Even
when our bodies have full glycogen stores, these
stores will only supply working muscles with energy
for around 90 minutes (or less if you are
running faster). Ensure that you have
consumed enough carbohydrate prior to
these long runs, and you may need to take
on additional fuel for anything over two hours.
You also need to be thinking about your
nutrition in the 24 hours prior to a long endurance
run. Again, aim for around 1g/Kg BW carbohydrate at
every meal, and possibly 0.5g/Kg BW carbohydrate in
one to two snacks during the day if your run is going
to be over two hours.
FOOD FACTS
affected.
In general terms, I recommend that
before races and long runs, you should
aim to keep high fibre food to a
minimum and stay hydrated, using an
electrolyte to aid with salt balance. Trial
and error will help you to build a better
picture of what works best.
Food and running is a very personal
issue; for every individual that will not be
able to tolerate food at all prior to a run,
there will be an equal number that cant
bear run on an empty stomach.
CARBOHYDRATE
SNACKS
Malt loaf
Oatcakes with peanut butter
Banana and five brazil nuts
a flapjack bar
Natural yoghurt
and honey
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July 2015 runningfitnessmag.com 33
Running
Fitness
couch to 5K
part 3
first steps
Youve made it to our final part of our step-by-step guide for complete beginners.
After this month you should be able to run for 40 minutes or more WORDS Sarah Russell
Pace
Here, we start to
introduce a little
variety to your
sessions. Up until
now the focus has
been on building
endurance. Most of
your runs should still
feel comfortable,
where you can chat
easily and youre not
out of breath.
Now, we want you to
slowly start injecting a
little variety into your
running by picking up
the pace at the end
of a run and by trying
out a few bursts of
controlled pace. This
isnt about pushing
hard; its simply to
encourage quick feet,
a faster cadence and
good form. So think
about good posture,
looking up and lifting
your chest and hips
when youre running
a little quicker.
Remember to
warm up before each
run with dynamic drill
exercises, then five
minutes of walking.
Your run prep gets
your body ready for
movement, helps
your technique and
reduces risk of injury!
ESSENTIAL
KIT
Invest in a foam roller and get advice on how to use it
TOP TIP
VARIETY
1
2
3
ARM SWING IS
IMPORTANT TO
HELP PROPEL YOU
UP THE HILL. Keep
shoulders relaxed,
elbows bent and tucked
in and avoid crossing
4
5
SLOW RIGHT
DOWN and think
about maintaining
the same effort
level not pace.
TAKING IT EASY
UP THE HILL will
allow you to coast
over the top and
pick up your pace
more easily once back on
the flat.
What next?
Music
couch to 5K - Week 9
inspired?
couch to 5K - Week 12
Session 2
couch to 5K -Week 10 - If youre feeling ready, add a third session of running this week.*
Session 1
35 min jog/5 min walk - gently pick up the pace over the final 5 minutes so youre running at 7/10 at the end
Session 2
35 min jog/5 min walk - keep the pace easy and comfortable
Optional
couch to 5K - Week 11
Session 1
Session 2
30 min jog/5 min walk gently pick up the pace over the final 5 minutes so youre running at 7/10 at the end
Optional
Session 1
Session 2
30 min jog/5 min walk gently pick up the pace over the final 5 minutes so youre running at 7/10 at the end
Optional
25 min jog/5 min walk try 5 or 6 x 30-second bursts of controlled pace where you focus on good form
and posture
July 2015 runningfitnessmag.com 37
*But only if youre feeling strong and not suffering any niggles or injuries.
Get in touch
@Runfitmag or share
on Facebook.com/
RunningFitness
Session 1
Our product focus feature takes a deeper look at some of the HOTTEST GEAR on the market,
with an in-depth and honest review that you can trust
Mimi
Anderson, World
Record holder
Calculates distance,
WHAT IS IT?
SPECIAL FEATURES
Calculates distance,
HAPPY FEET
HAPPY RUNNING
Our feet absorb more force during running than any
other part of the body, so its vital to keep them happy!
FOLLOW OUR TOP TIPS to keep feet strong
WORDS Evie Serventi
Athletes foot
Mortens neuroma
This is a foot condition where fibrous tissue
develops around the nerve, causing compression
and irritation. This causes severe pain on the ball
of the foot, and usually at the base of the third and
fourth toes. This foot condition is said to stem from
Prevention:
Numbness in toes and feet shouldnt be ignored, particularly if it presents with pain, as it can
represent a nerve problem higher up in the nerve pathway, including the spinal cord.
SEND US A TWEET AT @
Runfitmag OR SHARE
ON Facebook.com/
RunningFitness
3 HELPFUL
HEALERS
Pedi-roller 9.99
The Pedi-roller helps to stretch
the muscles in the bottom of
the foot and relieve pain.
Used regularly, it can help
problems of heel
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CARE FOR
YOUR FEET
INGROWN/BLACK TOES
PROBLEM PERIODS
Periods and
performance
t is important to remember
that normal periods are
not a medical problem
or illness, and the aim is to
minimise their impact of your
running as well as your day
to day life. For those women
worried about the effect
menstruation is having on
their running, here are some
suggestions that others have
found helpful:
KEEP A MENSTRUATION
DIARY.
You dont need to keep
a record of every period
you have, but charting your
bleeding days and how you
feel across your cycle can be
a very useful tool in planning
your training. Women tend to
report to train better in the
follicular phase or first half of
their cycle, so planning more
intensive training for this
time, and easing up around
your period may be a good
starting point.
REMEMBER EXERCISE
CAN ACTUALLY HELP
PRE-MENSTRUAL
SYMPTOMS.
So although you may
not feel like an intense
training session, going
for a gentle jog will help
with the symptoms or
bloating and cramps, and
may also lift your mood.
KEEP COMFORTABLE.
Avoid tight fitting running
gear and keep yourself
cool as you train. Have simple
pain relief to hand, such as
paracetamol or ibuprofen.
If youre still having
troublesome symptoms, then
it may be worth exploring
the option of medication with
your GP. Some of the cyclical
symptoms can be eased by
hormonal treatments, such
as the contraceptive pill. The
combined oral contraceptive
pill (COCP), artificially
mimics hormone
changes throughout
a womans cycle,
giving a better
control of their levels.
It can help alleviate
the sudden dip in
Dr. Yvette Brindle is a General Practitioner in Chester. She is trained in womens health and has a keen interest
in running, fitness well-being, weight control and nutrition. She enjoys running with her local group and
entering races for charity.
July 2015 runningfitnessmag.com 43
n
o
Bbackuaftercbeaby
Health | Running Fitness
79%
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parenting skills
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CORE MATTERS
Getting started
1-6/8 WEEKS
6/8-12 WEEKS
BUGGY
BOOTCAMP
A buggy-based workout is a
great way to build muscle
strength and core stability
while bonding with baby. If
youve been given the
go-ahead to start a postnatal
strength routine by your
doctor, try these moves to
ready your body for running.
POWER WALKING Find a
5-10 minute outdoor circuit and
start walking whilst pushing the
buggy. Alternate between holding
12+ WEEKS
QA&
ASK the EXPERTS
Our team of experts are on hand to answer your RUNNING-RELATED
QUESTIONS, from training to nutrition, health to injury prevention
ACHILLES
TENDINITIS
PAIN
I have been
suffering
from Achilles
tendinitis for
the past six
months. I have been
having laser treatment
at the local hospital
which has worked
wonders. I have just
been signed off after
14 treatments and am
still having issues but
not as bad. I bought
some new trainers
with a higher heel to
toe ratio and it is less
painful. Is there any
exercise that would
help me as I am in the
process of losing some
extra weight. Any help
would be gratefully
received.
Thank you, Shaz
48 runningfitnessmag.com July 2015
It saddens me when I
hear of runners
suffering from Achilles
pain for such a long
time as in many cases
it does not have to be
that way. With accurate
diagnosis, appropriate
activity modification and suitably
graded rehabilitation, I believe many
runners could achieve faster recovery.
Other than the laser treatment you
mention, I am unaware what rehab you
have been given but it is worth pointing
out that for the successful treatment of
Achilles pain it is important to
distinguish between tendinitis and
tendinopathy (see my article from RF
May 2015, p.73). Tendinitis suggests
inflammation is the issue but we know
now that tendon pain is more often a
question of the tendon not being able
to handle load (stress), so rehab needs
to be based on performance of suitable
loading exercises; e.g. standing on tip-
INJURY
MATT PHILLIPS
Q
A
I ran the Virgin London Marathon, and while I finished, I was really disappointed with my time
and dont feel proud of my achievement at all. After months of training and build up, and my
expectation to achieve my ideal result, its left me feeling empty and de-motivated. I now dont
know what to aim for. What can I do?
Richard Wilkson
enjoyed the race or not
The best thing to do to dust off your
disappointment and boost your
motivation is to learn from the
experience. First, think about your
expectations. Were they realistic? Were
they achievable? Start by reminding
yourself why you run. If you run for
fitness and enjoyment first and
foremost, then times become less of a
priority its useful and important to
gauge your times, but as long as you
are running consistently and enjoying
it, you are meeting your expectations.
TIME TO RE-EVALUATE
PSYCHOLOGY
EVIE SERVENTI
Congratulations on
running the
marathon! While I can
sense your
disappointment, there
are several other
important things: you
ran 26.2 miles and
finished a race; you have a decent
level of fitness and motivation; you
participated in a worldwide iconic
event, sharing the experience with
almost 40,000 people; you finished
without injury (Im assuming), and
have a solid foundation of training
under your belt from which to launch
forth. This gives you an example of
how there are many different
perspectives of (the same) experience.
What would you be feeling if your
watch broke, there was a major glitch
with the marathon timing system and
no race times were recorded? How
would you feel about the race then?
Youd have to rely on whether you
A stress fracture of
the fifth metatarsal is
a runners injury. The
five metatarsals are
the long bones in the
foot, and with
repetitive strain, they
can be susceptible
to stress fractures. These are tiny
breaks in the surface of a bone,
occurring most commonly in the
lower legs and feet (the weightbearing bones). These fractures often
occur when a runner increases the
intensity of their training quickly. With
intense training, the turnover of bone
cells increases. Without adequate rest,
the bones can become fatigued and
every day.
The injury occurred in November
2014. I went to A&E and it was
confirmed as a stress fracture and I
was advised to stay off it as much as
possible. I returned to the clinic in as I HEALTH
was still having problems, and was
DR. YVETTE BRINDLE
is a General Practitioner in Chester. She
told to rest it. Its now OK and I can
is trained in womens health and has a
interest in running, fitness
walk the dog without any pain, but I keen
well-being, weight control and
would like some advice about getting nutrition. She enjoys running with her
local group and entering races for
back into my running. Can you help? charity.
Linda Owen
TIME TO CROSS-TRAIN
Q
A
I have a thoracic spinal injury which has left me with limited rotation
around my shoulders and it is painful when I run. Im demotivated as
Ive lost time from my training plan. I would like some advice to help
spur me on, and any exercises you recommend to loosen my back.
Lynda, via Facebook
RUN COACH
SARAH RUSSELL
Keep on
running
You dont have to grind to a halt when you hit middle-age; in
fact more and more people are running well into their late 70s
and 80s. Its an AGELESS activity according to these four readers
WORDS Ruth Tongue
Achieving a
long running
career
Mark Dayson of Dayson
Physio and Sports
Rehab (daysonphysio.
co.uk @daysonphysio)
shares his advice.
Ive worked with many
runners across the age
spectrum and I firmly believe
that, health permitting, you
can start to jog/run at any
age provided you get the
right guidance. This means
not just the right training
plans, but also advice on
shoe choice and gait analysis,
consideration of terrain and
taking into account individual
goals and lifestyle factors.
We know that there are
certain physiological changes
that occur with ageing that
we cant prevent and
strength and flexibility losses
can affect running stride and
change alignment. While
some flexibility is a good
thing, its also important to
maintain some stiffness and
strength in the legs. Stiffness
may not sound good, but it
can help to utilise energy
from the ground and make
you more efficient. Strength
and core training, as well as
flexibility work is key.
RUNNING IMPROVED MY
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Martin Powell, 59
JOIN
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Brenda, 55
PREPARATION AND
RECOVERY
As this year I was doing the
marathon in a wheelchair, I
knew Id need to work on my
upper body strength. I was lucky
enough to work with
Mickey Bushell (100m
Paralympics gold
medallist) who
gave me excellent
tips for upper body
work in the gym, as
well as advising me on
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clothing Id need for race day. I
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TERMS & CONDITIONS Entries close at midnight on 20/06/2015 and the winner will be drawn 24/06/2015. The winner will be notified within 28 days of the close of entries. The draw is final and no correspondence will be entered into. Entry is free. Open to residents of the UK aged over 18.
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Fitness
inspired by
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LORNAH KIPLAGAT
Kenyan-born Dutch distance runner Lornah Kiplagat has held WORLD RECORDS from 5k up to
half marathon, is four times World Champion and has competed in three Olympic Games
WORDS Rebecca Gibbs
As a child in Kenya you used to run 5-8km
to school and back. When did you first
realise that you were good at running?
I indeed always ran to school and back
but started to realise my talent when we
did school competitions over 1500m. I
never took it seriously, however, since I
wanted to focus on my academic skills.
Lornah scorched to a
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in 2008
essential
info
Piece of kit?
To be honest, I love the LornahSports
Eshe Capri tight and the Yenee top,
although I wear the whole line and love it.
Sports gadget?
I cant run without my TomTom sports
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distance I ran, and so on.
Song to run or work out to?
Believe it or not, I love country music like
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Post-workout snack or meal?
Thats an easy one: Ugali, Sukuma (Kale)
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GEORGE F WINTER
THE RESULTS
IN CONCLUSION
Dr. Dennis van Poppel added: For nonelite runners preparing for their first half
marathon or marathon, I suggest increasing
their training load gradually especially
novices, who are more likely to get injured.
Interval training could also be useful to
novice runners to increase running distance
and reduce the risk of injury.
And Denniss team have future studies
planned. We have now compiled our
database and have combined four cohorts
where almost 4000 runners have been
followed for a year. We expect to analyse
injury risk factors over distances of 10k,
21k and 42k, and hope to show that
risk factors differ in these distances.
A keen long-distance runner and freelance writer, George F Winter is a Fellow of the Institute of Biomedical Science
66 runningfitnessmag.com July 2015
Running
Fitness
behind the
brand
This month we go behind the scenes at NIKE, and talk exclusively to elite runner Richard
Kilty about his own running, and what he loves about Nike Free
Which spikes do you
currently race in?
Sprinter, Richard
Kilty, wore his
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victory
Behind the
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04.10.15
ENTER NOW
JERSEY-MARATHON.COM
Video gait
analysis
Is it time you studied your RUNNING FORM? A full body video gait analysis enables experts to see
how the whole body is interacting, which can help prevent injury WORDS Matt Phillips
July 2015 runningfitnessmag.com 73
SO WHAT IS GAIT
ANALYSIS FOR?
Running is obviously a process that involves the
whole body. What happens at foot level is very
often a consequence of what is happening higher
up. Full body video gait analysis can help us see
how the whole body is interacting, allowing us
to evaluate how movements in one area may be
contributing to tissue overload in another. Research
shows the importance of considering the mechanics
of the hips and trunk of the body, and how they
can play a vital role in controlling movement seen
distally in the lower limbs. An increasing amount
of studies are managing to link movements in the
lumbo-pelvic hip complex with overuse injuries in
the lower extremity, e.g. foot and ankle injuries,
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syndrome and anterior cruciate ligament injury.
MODIFYING FORM
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EDITORIAL
Editor Natasha Shiels Tel: 01959 541444
Email: rf.ed@kelsey.co.uk
Assistant editor: Rebecca Gibbs
Consultant editor: Sarah Russell
Deputy editor: Evie Serventi
Contributors: Stewart Haynes, Matt Phillips, Sarah Ivory
Yvette Brindle, Martin MacDonald
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Digital Editor: Katherine Weir
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Race & fundraise for a child in some of the worlds poorest countries.
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27.09.15
wild running
I
SKIRRID FAWR
INSPIRED
TO DO YOUR
OWN WILD RUN?
Km
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From car park head north ascending through woodland
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Turn right and ascend steeply to summit
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From summit, head south, following ridge down to rejoin outward path and
return to start.
RF reader offer
Running Fitness
O
Run England is the official England
Athletics beginner running project.
Groups are led by trained group
leaders, offering a progressive
routine, people of a similar ability
to start running with and plenty
of support along the way. Find out
more at www.runengland.org
JOIN
THE
COMMUNITY
Essential info
Describe the group in three
words
Dynamic. Vibrant. Thrilling.
EVERYONE INCLUDED
www.ontherun.me.uk
5 BEST
VALUE
EVENTS
Running doesnt have to cost a fortune. This
month weve gathered a selection of GREAT
VALUE RACES to pick from
VISIT
www.kidsrunfree.co.uk
FOR EVENTS THAT WILL
INSPIRE YOUR KIDS
TO GET UP AND GO!
5
Ltd. Visit the website for their UK and
global races!
www.209events.com
PARKRUN
HIGHLAND PERTHSHIRE
RUN/CYCLE EVENTS
ROVING REPORTER
TOUGH MUDDER
I did it!
Runner Bio
RF ROVING REPORTER WINS THIS GREAT MEDAL HANGER, MADE FROM STAINLESS
STEEL. HANG YOUR MEDALS WITH PRIDE!
In association with www.themedalhangershop.co.uk
86 runningfitnessmag.com Juy 2015
Name: James
Young
Age: 38
Occupation: Motorsport and
Supercar instructor
Running ability: Average!
Event: Tough Mudder London
West, 3 May
Distance: 11 miles
Location: Fawley, Bucks
Website:
www.toughmudder.co.uk
EVENTS
PREVIEWS
Sure Run To The Beat
Londons only music 10k
Essential Info
Date: 13 September
Location: Wembley Park,
London
Price: 37.60
Race info and online
registration:
www.runtothebeat.co.uk
www.runtothebeat.co.uk
RUNNING
ANY OF THESE
EVENTS?
Cheltenhams Half
Marathon
Regency splendour
and Cotswold charm
www.cheltenhamhalf.co.uk
Essential Info
Date: 27 September
Location: Cheltenham, Glos
Price: (early bird) 26
affiliated runners; 28
unaffiliated
Race info and online
registration:
www.cheltenhamhalf.co.uk
We have high
expectations that this
years half
marathon could be the
biggest that
Cheltenham has ever
seen!
Date: 6 September
Location: Maidenhead, Berkshire
Price: Half Marathon: 24.00 (UKA affiliated club
runners); 26.00 for all other runners. Mini
marathon: 7
Over 3000 runners are expected to take to
the start-line for a 13.1-mile route of
beautifully scenic fast, flat roads
incorporating the banks of the River
Thames. The two-lap course, which begins
in the town centre, has been designed for
fast times, perfect for runners of all abilities
Date: 20 September
Location: Cornwall
Price: 45 (BTF Member); 50 (Non-members)
The Fowey River Triathlon was conceived
by the Fowey River Lions Club 32 years
ago. Being one of the first triathlons in
Cornwall, the course is unique as it starts
and finishes on Fowey Town Quay, taking in
the village of Polruan after swimming the
600m across the river Fowey, then cycling
up Polruan hill and on to the town of
Lostwithiel. Particpants then run the 12k via
the back roads, and two fields to the finish
on Fowey Town Quay. Although the
distances of the disciplines make this a
sprint triathlon, many a competitor has
rated the course as the Ironman of
and goals.
Race organiser, Purple Patch Running,
and The Royal Borough of Windsor and
Maidenhead Council, have worked hard to
develop a route that is not only fast and
picturesque, but also spectator-friendly.
Chris Donald, Race Director, added: To
mark the fifth year anniversary of the event
we will be honouring our Maidenhead Half
Marathon stalwarts. All runners who will be
running the race for the fifth consecutive
time will receive an iconic gold race number
so they can share their achievements with
the supporters out on the course.
An event for all the family, young budding
runners can also take part with two junior
races that day. The one-mile Mini Marathon
and 800m Micro Marathon provide the
perfect chance for children under 17s to
join others on a route around the town
centre, with medals for all finishers and
special prizes awarded to the top three in
each age group, from under 7s to under
17s.
www.purplepatchrunning.com
Cornwall.
Entry is usually restricted to 100
competitors but has been increased to 150
for this special 30th event. All those who
complete the course will receive a special
30th event t-shirt and medal. Prizes will be
awarded to the age groups 17-19, 20-39,
40-59 and 60+ male and female; for fastest
swim, cycle and run; for fastest overall and
fastest lady; with a local prize for the
fastest person with a PL23 post code. As
well as trophies, the winner will also each
receive a bottle of champagne to celebrate.
The event will be fully marshalled with
time keepers, safety boat crews, etc.
Fowey River Lions Clubs is a community
service organisation so all profits from the
event will be donated to charity.
www.foweyrivertri.com
www.manchester10k.com
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EVENTS LOCATOR
Inspired to take part in a race? Our EVENTS LISTING guide has some of the best races coming up
EVENTS CHANGES!
In order to make these listings as current
as possible, we now only list events taking
place within the six months following the
on-sale date of each issue. Events are
listed via region. If you'd like to search for
events further ahead, please go to www.
run247.com. As always, it's advisable to
check race details with organisers nearer
the date.
*The editor reserves the right to edit listings, and
cannot be held responsible for errors.
MAY 2015
LONDON
LONDON
LONDON
SCOTLAND
Type: Road
30 May 2015
EDINBURGH MARATHON FESTIVAL - 10K
Venue: Holyrood Park, EH
Price: 25.70
Contact: TGSI Events
www.edinburgh-marathon.com
Distance: 10km
SCOTLAND
SOUTH EAST
SCOTLAND
Type: Road
30 May 2015
EDINBURGH MARATHON FESTIVAL - 5KM
CHOCKS
E
H
T
R
O
F
Y
A
AW
K
0
1
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R
I
F
T
I
P
S
Type: Trail
30 May 2015
DISCOVERY RUN
Sunday 6
SeptEmBer
9am start
The Royal Air Force Museum London, Grahame Park Way, Colindale, London, NW9 5LL
0208 205 2266 london@rafmuseum.org
7586 145x210.indd 1
13/05/2015 14:42
07595 449480
info@eventslogicuk.com
eventslogicuk.com/event/cotswolds-510km-run/171
Distance: 10km
SOUTH WEST
SOUTH EAST
SOUTH WEST
Type: Trail
30 May 2015
COTSWOLDS 10KM RUN
Venue: Lake 62, Ashton Keynes SN6 6QX
Price: 11.00/13.00
Contact: Luke Shipway
The Annex Townsend Farm Poulshot Devizes
Wiltshire SN10 1SD
Type: Trail
30 May 2015
COTSWOLDS 5KM RUN
Venue: Lake 62, Ashton Keynes SN6 6QX
Price: 7.00/9.00
Contact: Luke Shipway, The Annex Townsend
Farm Poulshot Devizes Wiltshire SN10 1SD
07595 449480
INFO@EVENTSLOGICUK.COM
EVENTSLOGICUK.COM/EVENT/COTSWOLDS5-10KM-RUN/171
Distance: 5km
SOUTH WEST
WALES
Type: Fell
30 May 2015
EXCALIBUR
Venue: Start point at Bwlah Penbarras, Meol
Famau
Price: 40 for marathon, 35 for half marathon
Contact: Claire House
0151 343 0883
events@claire-house.org.uk
www.conquerexcalibur.org.uk
Distance: 26.2miles
WALES
WALES
WALES
WALES
Type: Trail
30 May 2015
Venue: United Kingdom SA13 2RJ
Price: 16
Contact: Graham Rowland
CHINA
Historic city
centre route.
Flat and fast!
Organised by
Principal sponsor
www.perkinsgreateasternrun.co.uk
1919 - GER Advert Runners World.indd 1
@PERKINSGER
PERKINS GREAT EASTERN RUN
01/05/2015 11:55
Running Fitness
GOBI MARCH (CHINA) 2015
Venue: Hami Region, Xinjiang Province, China
Price: USD$3600
Contact: 4 Deserts Race Series
info@4deserts.com
www.4deserts.com/gobimarch/
Distance: 250kmInternational
GERMANY
Type: Road
31 May 2015
MAZDA IGA-LAUF BERLIN 2015
Venue: Garten der Welt Berlin 12685
Contact: Golazo sports GmbH
Maxdorfer Steig 7 Berlin (Germany) 10713
0049 30 24 31 99 77
info@berlin-laeuft.de
www.berlin-laeuft.de/Mazda-IGA-LaufTeilnehmerinformation.html
Distance: 5km
NORTH WEST
Type: Road
31 May 2015
KIRKBY STEPHEN 10KM ROAD RACE
Venue: Kirkby Stephen CA17
Contact: Philip Cooper
5 Old Midland Cottages Kirkby Stephen
Cumbria CA17 4LF
017683 71853
philcooper@howgillharriers.co.uk
www.howgillharriers.co.uk
Distance: 10km
SCOTLAND
Type: Road
31 May 2015
EDINBURGH MARATHON FESTIVAL 2015 FULL MARATHON
Venue: Edinburgh
Contact: Edinburgh Marathon Festival
www.edinburgh-marathon.
com/?marathon_eventinfo
Distance: 26.2miles
SCOTLAND
Type: Road
31 May 2015
EDINBURGH MARATHON FESTIVAL 2015 HALF MARATHON
Venue: Edinburgh
Contact: Edinburgh Marathon Festival
www.edinburgh-marathon.com/?half_
marathon_eventinfo
Distance: 13.1miles
SOUTH EAST
SOUTH WEST
Type: Road
31 May 2015
2015 BRISTOL 10K
Venue: Bristol Harbourside BS1
Price: various including club discounts
Contact: Bristol City Council
01782 396113
bristol@frsystems.co.uk
www.runbristol.com
Distance: 10km
WALES
JUNE 2015
SOUTH EAST
Type: Road
04 June 2015
THE 4TH GRAVESEND CYCLOPARK 10K
Venue: Cyclopark DA11 7NP
Price: 11.00 attached 13.00 unattached
13/15.00 on the night
Contact: Nice Work, Teviot, Malthouse Lane,
Peasmarsh, East Sussex TN31 6TA
01797 230009
info@nice-work.org.uk
www.nice-work.org.uk/events.php?id=58
Distance: 10kmInternational
CZECH REPUBLIC
Type: Road
06 June 2015
MATTONI CESKE BUDEJOVICE HALF
MARATHON
Venue: Premysl Otakar II square, Ceske
Budejovice
Contact: Tempo Team Prague
info@runczech.com
www.runczech.com
Distance: 21.1km
EAST MIDLANDS
Type: Road
06 June 2015
NO WALK IN THE PARK
Venue: Queens Park Cricket Pavilion,
Chesterfield S40 2ND
Price: 3/5 On the day only
Contact: John Cannon
01246 566458
j.cannon846@btinternet.com
northderbyshirerc.jimdo.com/
Distance: 10km
NORTH WEST
Type: Road
06 June 2015
BENDRIGG 10K
Venue: Bendrigg Trust
LA8 0NR
Price: 8 affiliated, 10 u/a
NORTH WEST
Type: Road
06 June 2015
HALEWOOD 5K FREE MONTHLY RACE JUNE
2015
Venue: The Environment Centre, Okell Drive,
Halewood, Liverpool L26 7XB
Price: Free race
Contact: Knowsley harriers AC
n/a Entry on the day only
0151 220 4989
contact@knowsleyharriers.com
www.knowsleyharriers.com/merseyvendnorth-west-5k/
Distance: 5km
SOUTH EAST
SOUTH EAST
SOUTH EAST
SOUTH EAST
Type: Trail
06 June 2015
SOUTH WEST
Type: Road
06 June 2015
ST. MARYS 5K RUN, YATE, BRISTOL - 6TH
JUNE 2015 11AM
Venue: Yate BS37 5BG
Price: 7
Contact: St. Marys School
St. Marys School Church Road Yate South
Gloucestershire BS37 5BG
support@stmarysrun.co.uk
www.stmarysrun.co.uk
Distance: 5km
WEST MIDLANDS
Type: Fell
06 June 2015
DARRENS DASH HILL RACE
Venue: Longtown Community Primary School
HR2 0LE
Price: 11.00 attached, 13.00 unattached EOD
2.00 extra.
Contact: Mike Fawcett
01873 860219
fawcett615@btinternet.com
www.wyevalleyrunners.co.uk/darrensdash
Distance: 6miles
WEST MIDLANDS
Trail
Type: 06 June 2015
THE 10K CHASE CHALLENGE 2015
Venue: Cannock Chase Visitors Centre
WS12 4PW
Price: 13.50
Contact: Mash Running
support@mashrunning.co.uk
www.mashrunning.co.uk
Distance: 10km
EAST MIDLANDS
Type: Road
07 June 2015
DERBY RAMATHON
Venue: United Kingdom DE24 8XL
Price: 22 Affiliated / 24 Unaffiliated
Contact: Ramathon
07799 570370
half@ramathon.co.uk
www.ramathon.co.uk
Distance: 13.1miles
EASTERN
Type: Trail
07 June 2015
Stour Valley Marathon
Venue: Nayland CO6 4JH
Contact: Kevin Payne
kevin.payne@hotmail.com
www.stourvalleymarathon.co.uk
Distance: 27miles
EASTERN
LONDON
Type: Trail
07 June 2015
38TH SURREY HILLS RACE - 10KM
Venue: Surrey Hills
RH4 3DG
Price: 8 in Advance, 10 EOD
Contact: Dan Findlay-Robinson
danfindlayrobinson@gmail.com
slow.org.uk/events/surreyhills2015/
Distance: 10km
LONDON
Distance: 5km
Type: Trail
07 June 2015
38TH SURREY HILLS RACE - 18KM
Venue: Surrey Hills RH4 3DG
Price: 8 in Advance, 10 EOD
Contact: Dan Findlay-Robinson
danfindlayrobinson@gmail.com
slow.org.uk/events/surreyhills2015/
Distance: 18km
NORTH WEST
SOUTH EAST
LONDON
Type: Trail
07 June 2015
ASHRIDGE TRAIL HALF MARATHON
Venue: Ashridge House, Berkhamsted,
Hertfordshire HP4 1NS
Price: 20.00 before 31st December 2014
Contact: Rennie Grove Hospice Care
01442 820740
ashridgeTrail@renniegrove.org
www.renniegrove.org/ashridgeTrail
Distance: 13miles
Type: Trail
07 June 2015
Price: Surrey Hills Race - 30km
Venue: Surrey Hills RH4 3DG
Price:8 in Advance, 10 EOD
Contact: Dan Findlay-Robinson
danfindlayrobinson@gmail.com
slow.org.uk/events/surreyhills2015/
Distance: 30km
NORTH WEST
SOUTH EAST
Type: Trail
07 June 2015
HERCULES FESTIVAL OF SPORT Running Fitness June 2015 copy.pdf
NORTHWOOD
CM
SOUTH EAST
SOUTH EAST
Type: Road
07 June 2015
THE 3RD MEDWAY 10K
Venue: Medway Park ME7 1HF
Price: 13.00 attached 15.00 unattached
20.00 on the day
1 4/13/2015 2:54:16 PM
Contact: Martin Burke Teviot,
Synonym: Treats Professional Sportspeople and Weekend Warriors the same way
MY
CY
CMY
www.racethetrain.co.uk
www.iseh.co.uk
tel: 020 3447 2800
twitter: @TheISEH
170 Tottenham Court Road, London W1T 7HA
Running Fitness
Malthouse Lane, Peasmarsh,
East Sussex TN31 6TA
01797 230009
info@nice-work.org.uk
www.nice-work.org.uk/
Distance: 10km
SOUTH EAST
Type: Road
07 June 2015
WORTHING 10K
Venue: Worthing BN11 3QD
Price: 15 / 17
Contact: Runbase Limited
worthing10k@runbase.co.uk
www.worthing10k.co.uk
Distance: 10km
SOUTH WEST
WEST MIDLANDS
Type: Road
07 June 2015
DORRIDGE FUN RUN
Venue: Dorridge, Solihull B93 8DX
Price: 12.50 Adults 6 Children (under 11)
Contact: an Curtis
The Parish Office, St. Philips Church Centre,
Manor Road Dorridge Solihull West Midlands
B93 8DX
dorridgefunrun@gmail.com
https://www.dorridgefunrun.org
Distance: 3miles
NORTH EAST
SOUTH EAST
Type: Trail
11 June 2015
DINTON PASTURES 5KM/10KM SUMMER
SERIES
Venue: Dinton Pastures Country Park RG10 0TH
Price: from 11
Contact: Ellie Barnes
0118 988 2444
ellie@barnesfitness.co.uk
www.barnesfitness.co.uk/event/dinton5km 10km-summer-series
Distance: 5km
EAST MIDLANDS
Type: Road
12 June 2015
NOTTS 10 MILE ROAD RACE AND 1 MILE FUN
RUN
Venue: National Water Sports Centre Holme
Pierrepont NG12 2LU
Price: 10 Mile 13 Affiliated 15 non affiliated
T-shirts 5 Fun Run 3
Contact: Martin Whitehouse
Notts 10 c/o Promotional displays Canterbury
Mill Canterbury Road(Off Ilkeston Road)
Nottingham Nottinghamshire NG8 1PQ
0115 985 4289
info@run-nottingham.co.uk
www.run-nottingham.co.uk
Distance: 10miles
LONDON
Type: Road
13 June 2015
RUN FOR DIABETES 10K
Venue: Greenwich Park
SE10 8QY
Price: 20 Affiliated 18
Contact: PB Race Events
25 Edgebury Chislehurst Kent London UK
BR7 6JL
07426 946927
info@pbraceevents.co.uk
www.pbraceevents.co.uk
Distance: 10km
SCOTLAND
Type: Road
13 June 2015
ISLE OF SKYE HALF MARATHON AND FUN RUN
Venue: Portree
IV51 9ET
Price: 25
Contact: Scott Milne
c/o Portree High School Viewfield Road
Portree Skye IV519ET
01478 614825
info@skyehalfmarathon.com
www.skyehalfmarathon.com
Distance: 13.1miles
SOUTH WEST
WALES
NORTH EAST
Type: Road
14 June 2015
RUN NORTHUMBERLAND BAMBURGH 10K
Venue: Bamburgh Castle
NE69 7DF
Price: 12.50/14.50
Contact: Richard Hunter
14c Airport Industrial Estate
Newcastle upon Tyne Tyne and Wear NE3 2EF
07731 722741
info@run-nation.org
www.run-nation.org
Distance: 10km
NORTH WEST
SOUTH EAST
LONDON
Type: Trail
14 June 2015
SECOND SUNDAY 5
Venue: Richardson Evans Memorial Fields
SW15 3PQ
Contact:hames Hare and Hounds
dssymons@hotmail.com
Distance: 5miles
LONDON
Type: Road
14 June 2015
26.2 TEAM CHALLENGE
Venue: Braywick Park
Contact: www.purplepatchrunning.com
Distance: 2.62miles
SOUTH EAST
Type: Trail
14 June 2015
ORPINGTON HIGH ELMS 10K
Venue: High Elms Country Park, Shire Lane,
Farnborough, Orpington BR6 7JH
Price: Affiliated 12.50,
Non affiliated 14.50,
On the day 15.00
Contact: Pippa Rudman
07870 656960
racedirector@orpingtonraces.com
www.orprunners.com/orpington10k/
homepage.php
Distance: 10km
Active Northumberland
Kielder Marathon Weekend
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JOHN BREWER
FINAL THOUGHTS
Realising the dangers that runners face, John wonders if we need a RUNNER AWARE campaign
y youngest daughter is a
committed horse rider, but
frequently returns home
bemoaning the ignorance of car
drivers who speed past her. The
Think Bike campaign has alerted drivers
to the need to watch out for their fellow
road users, yet we still hear of motor and
pedal cyclists killed after impacts with cars
and lorries, and I recently read of a collision
between an out of control car and horse
near my former home. However, I am
increasingly concerned about the lack of
respect and danger than runners face on
our roads and lanes, and I fear that serious
life-ending collisions may soon be
occurring on a frequent basis.
I think the word respect is key; horses
and cyclists do, by and large, seem to
command this of drivers, yet I get the
feeling that runners are often seen as fair
game, and hence deserving (at best) a
good soaking by driving swiftly through a
puddle, or (at worst) a close shave by
speeding past with only minimal deviation
from the pre-determined direction of the
John Brewer is a Professor of Applied Sport Science at St Marys University, Twickenham. He was previously director of communications for Lucozade Sport and before that director
of the Lilleshall Sports Injury and Human Performance Centre Follow John on Twitter @sportprofbrewer
98 runningfitnessmag.com July 2015
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