Outdoor Fitness

GEAR » ETHICAL KIT » STYLE MEETS FUNCTION
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OutdoorFitness ISSUE No 79 SEPTEMBER 2018 £4.99
BEAT THE
HEAT!
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YOUR GUIDE TO
SUMMER TRAINING
+
ENERGY GEL
REVIEWS
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TRIED & TESTED
TRAIL SHOE
ROUND-UP
PACKRAFTING
Hit the water MARK
this season WEBBER
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outdoorsradar.com 3
Contents SEPTEMBER 2018
18
RUNNING
16 TINA MUIR
This month’s column.
ON THE COVER
18 TRAINING IN HEAT
Tips and tricks to keep you
on track in hot weather.
ON THE COVER
22 TRAIL SHOES
Six leading shoe are put to
the test by our runners.
27 EXERCISE DRILL
Move of the month, from
injury expert Matt Phillips.
28 SHOE REVIEW
The Sensation 3 from 361 is
put through its paces.
ON THE COVER
30 KIT BAG
Clever kit to get the best out
of training sessions.
ON THE COVER
32 CAPE WRATH ULTRA
First-hand account of this
gruelling race.
37 RUN WILD
This month’s Cut-out-
and-keep running route:
Grasmere in Cumbria.
40 Q&A
Your questions answered by
our experts.
30 TRIATHLON
44 POOL ETIQUETTE
How to keep it friendly and
still train hard.
48 TESTED
Five top energy gels for
when you’re on the go.
50 GARMIN REVIEW
Edge 1030 bike computer.
ON THE COVER
52 KIT NEWS
22 52
Latest kit for triathlon.
ON THE COVER
Main image: Au ssi e G r i t
A p p a re l 54 CANYON BIKE
a u ssi eg r i t a p p a re l . co m Tried & tested racing bike.
Side image: A n t h o ny Pea s e
4 outdoorsradar.com
SUBSCRIBE TO 32
OutdoorFitness SEE PAGE 100 PAGE
EVENTS GUIDE!
PAGE 115
ON THE COVER
58 INTERVIEW
We chat to Swedish apparel 77 TOM DYER
brand CRAFT. Our columnist abroad.
60 DOWNHILL RUNNING 110 THE TRUTH ABOUT

Top tips from the experts. Need to know: protein.
62 GORGEOUS GIRONA 111 WELLBEING NEWS

Discover this beautiful place, Latest drinks, snacks and
ideal for cyclists. treatments.
69 SLEEP WELL 112 BOOKS

How your nutrition can affect Three great titles to try.
your sleeping patterns.
44
115 EVENTS GUIDE
70 NAVIGATION 32-page guide for events in
Top tips for trail walkers the UK and Ireland.
and runners.
62
ON THE COVER
74 ETHICAL CHOICE
How to be environmentally
friendly with kit choices.
78 DUE NORTH
Holidaying and kayak racing
in Norway.
ON THE COVER
86
84 BEHIND THE BRAND
We chat to underwear brand
Runderwear.
ON THE COVER
86 INTERVIEW
Find out about Mark
Webber’s latest venture.
ON THE COVER
90 PACKRAFTING
Find out about this fun
pursuit on the water.
ON THE COVER
96 STYLE & FUNCTION
How some brands are ticking
all boxes.
102
102 SLOGANS
What your t-shirt says about
you (and to you!).
106 INJURY PREVENTION

Matt explains what a Baker’s
Cyst is.
REGULARS 54
90 76 BOOTCAMP
Three ideas for a kettlebell
workout this month.
outdoorsradar.com 5
PICTURE PERFECT
Mont Blanc Win
Kilian Jornet is going from strength to
strength since recovering from a broken leg
in the winter. This month the Salomon
athlete has conquered the Marathon du
Mont Blanc (where this picture was taken),
part of the Salomon Golden Trail Series,
winning the 42k race in 3 hours, 55 minutes
and 54 seconds. As if that wasn’t enough, he
then went on to break the record for the Bob
Graham Round a week later, finishing in 12
hours and 52 minutes.
salamon.com
Photograph JordiSaragossa
Photograph Lee Procter/inov-8.com
PICTURE PERFECT
Double round
This month has seen a lot of remarkable
achievements in running, not least that of
Nicky Spinks, who became the first person
to complete the Double Ramsay Round in
the Scottish mountains, starting and
finishing near Fort William. The 51-year-old
inov-8 brand ambassador started her
challenge on 29 June, taking on the
famously tough Ramsay Round twice in one
go, summitting 48 peaks on a run that took
55 hours and 56 minutes. Amazing!
Read the Inov-8 blog at inov-8.com
HOW TO BE
AN ETHICAL
RUNNER
Want to aim for more than distance or speed
when you’re running? How about doing some
good? Take a look at some ideas of how to give
back while you’re upping the step-count
WORDS CHA S N E WK E Y- BURDEN
10 outdoorsradar.com
TRAINING
COMMENT OF THE MONTH
outdoorsradar.com 11
GET THE RIGHT GEAR
The morally bankrupt supply chains of some major
sportswear manufacturers have nagged away at the
conscience of many a runner. Did a kid in a sweatshop
make my running vest?
Then there is the environmental impact: a
2013 study by the Massachusetts
Institute of Technology found a pair
Find out
of running shoes were responsible
for 30lb of carbon emissions
because each shoe is made up of
65 separate parts requiring more more about
than 360 steps to assemble.
Manufacturers like BAM and
kit on p74
Patagonia offer environmentally
friendly kit options. Patagonia also
makes regular checks on labour
conditions in its factories. Sundried make their kit IF YOU DON’T WANT TO MISS
from used coffee grounds and plastic bottles. Howies,
a small company in Wales, use 100% renewable YOUR WEEKLY RUN AT PARKRUN
electricity and have a high-standards certification on
labour rights in factories. BY VOLUNTEERING, OFFER YOUR
There are many options and the big players are
catching up too: Adidas have released trainers with a
SERVICES ON SUNDAY AT YOUR
Parley upper, made from recycled plastic from the
sea. A bit of research does wonders for the conscience
JUNIOR PARKRUN INSTEAD
– and the world. VEGAN RUNNERS
FORGET ABOUT REGIONAL running
FUNDRAISING
clubs with their unimaginative,
alliterative names. If you’re
Photo Chris Harvey / Shutterstock.com
Thanks to the astonishing growth of JustGiving and looking for an ethical option, I’ve
just the thing for you. Did you
other fundraising platforms, sponsored runs are now a know that a staggering 70 billion
part of the online scene. More than £4 billion has been farmed animals are slaughtered
raised on JustGiving since it was launched in 2000. for meat each year, and most of
Fundraising pages remain a win-win option. Charities them factory-farmed? And that
get much-needed funds and awareness, and the 51% of global greenhouse-gas
emissions are caused by animal
runner gets motivation to take their training seriously. agriculture? Why not shift to a
So everyone’s a winner. (But do try to avoid being one plant-based diet and join the Vegan
of those people who share their page on Facebook Runners club? They can’t wait to
every blooming day!) welcome you.
Sign up at: veganrunners.org.uk
TRAINING
VOLUNTEER AT
PARKRUN
Have you ever found
yourself gazing at your
running shoes while the
race director of your local
parkrun begs for more
volunteers? Well, you’re not
the only one: at the last
count, only 10.3 per cent of
those who ran at parkrun
had also volunteered.
So why not shrug off that
guilt by lending a hand? You
PLOGGING
can become one of the
heroes who make parkrun
Running in nature is a wonderful experience – happen. There are plenty of
until you notice all the litter that is strewn across roles, from marshalling, to
our parks, riverbanks and streets. Well, plogging tail-walking and scanning
is the answer! This eco-friendly fitness trend, the barcodes. And you can
get 100 points for helping BECOME A ‘GUIDE
RUNNER’
which started in Scandinavia, combines jogging
with picking up rubbish. (‘Plocka upp’ means ‘pick out. Do it this weekend!
up’ in Swedish.) Guide runners are the volunteers who help
As plastic pollution becomes an ever more
troubling issue, plogging is growing in popularity.
FAVOUR ETHICAL the visually impaired to join in our favourite
It’s simple: all you need is some running gear and
RUNNING EVENTS hobby. The role became famous during the
There is a massive range of
bin bag. You’ll also get to tone your glutes as you
10ks, half marathons and
London 2012 Paralympics but it is now
keep squatting down to pick up litter.
full marathons to enter something any runner can do because
Find out more on Twitter: @PloggingGB England Athletics and British Blind Sport
these days, but before you
sign-up to your next event, have launched a national database that
take a look at how connects visually impaired adults with
environmentally friendly it guide runners.
is. Does it recycle the plastic
water bottles handed out Only 10.4% of adults with a visual
during the run? Is impairment take part in sport once a week,
communication by email compared to 36.1% of non-disabled adults.
rather than post? What Let’s change that.
materials are the medals englandathletics.org/disability-athletics/
made from? If you don’t
fancy looking into it all too get-involved/sight-loss-awareness-and-
deeply, here’s a rough rule guide-running-workshop
of thumb: smaller and less
commercial generally
means greener. KEEP IT LOCAL GOOD GYM
parkrun tourism and travelling for have found a solution that pairs
runners with lonely pensioners.
PLAN A LOCAL marathons in faraway destinations
can be fun but all that driving and Volunteers run to the homes of
RELAY flying takes its toll on the older people to help with one-off
If you belong to a running environment. So next time you’re practical tasks, or simply to keep
club, why not suggest choosing a marathon, consider a them company. It’s a virtuous
putting on a relay with them local option. Also, why not jog, circle: you get increased
in your local park? Devise a rather than drive, to parkrun each motivation to run, the elderly
short route for teams of Saturday morning – you’ll get a person gets company and help.
three, ask volunteers from great warm-up. Find out more: goodgym.org/
the club to marshal, and coach-runs
choose a local charity to
donate proceeds from
entry fees; you might be CHAS NEWKEY-BURDEN
surprised how many people is the author of Running:
in your community will Cheaper Than Therapy, published
sign up! by Bloomsbury, £9.99 – find it on
amazon and in good bookshops
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Running
» TINA MUIR p16 » TRAINING IN HEAT p18 » TRAIL SHOES p22 » EXERCISE p27 » SHOE REVIEW p28
» KIT p30 » CAPE WRATH ULTRA p32 » ROUTE p37 » Q&A p40
p37 Don’t miss our monthly cut-

out-and-keep running route!
Find more running news and reviews at

2:36 MARATHONER
Tina Muir
Running an organised race with a baby in tow is a whole new
experience, and one that’s well worth giving a go!
W “
hen I was pregnant, I had
visions of running with my baby
in a buggy. I had no idea at the
time that experts recommend
you wait until the baby is six
months before you do. I hoped
buggy running would be her
introduction into the world WHEN YOU HAVE A BUGGY,
of running, a community I would love to see her
join someday. PEOPLE DO NOT REALLY WANT
A few months after I gave birth, I started to run again,
but she was too young to run with, so I was out there
TO LET YOU NEAR THE FRONT
on my own, my daughter at home with her daddy. The OF THE RACE, AND WHY
lure of competition started to call my name, where was
I going to race first? What event? Most importantly, WOULD THEY?
HOW would I do? Could I be anywhere close to where I
was before? the other runners would have appreciated a buggy
I got injured just a few weeks after those thoughts came jamming into their heels while they tried to get a drink,
into my head, and not surprising, because once those nor was I confident that I could steer, grab-and-drink
thoughts enter, pressure isn’t far behind. water on the move. I might not be racing like I used to be,
When I started back running after a few weeks off, I but my competitive nature still wouldn’t let me stop to
vowed it would be different this time. I decided my first get a drink.
race back would be WITH my daughter in the pram, and I Finally, I did not think about the timing mats. Rather
was going to make sure I enjoyed it. than having a glorious finish line photo of me smiling and
Last month, when Bailey was old enough to be in the waving with my baby as we crossed, I noticed that the
running stroller, I did exactly that, I jumped in a local 10k. timing mats (three of them!) were raised pretty high, and
There are a lot more complications involved running if I came flying across the finish as I usually would, Bailey
with a buggy that I never considered. When you have a would be thrown in the air, not once, not twice, but three
buggy, people do not really want to let you near the front times. What did I proceed to do? Come to a halt right at
of the race, and why would they? Who would want the line and walk across!
someone’s wheels clipping their ankles when they are As my jelly legs came back under me (the sudden stop
trying to run fast? They had no idea I was actually going probably didn’t help), I walked around to smile at her,
to be able to sustain a 7:30 pace per mile. I didn’t either, expecting her to smile back at me with a proud smile. She
I had no expectations and no idea of how I would didn’t, instead she was staring off into the distance,
get on. clearly trying to process all the stimulation the last 45
Then there are the logistics of trying to pass people. I minutes had just given her.
felt like I was back in the hazard perception part of a But would I change any of it?
driving test, my eyes darting around, looking for potential Nope, and I plan a lot more buggy races in my future.
hazards. You are not just looking out for you, you are
literally pushing the most precious thing in your world
into a crowd of people who are not expecting to see a TINA MUIR
buggy near them. Tina is a 2:36 marathoner from the UK, living in the US with
Uphills are a lot tougher than running alone when you her husband Steve. Tina is the Founder of Running for Real,
have to push the buggy. Of course on the downhills you a community of runners who want to share the highs and
can kind of coast, but you are still putting on the brakes, the lows of being a runner, while celebrating in one
after all, you wouldn’t want to lose grip of the handle, another’s successes. Tina hosts the popular Running for Real
your bundle of joy barrelling down the road solo. podcast, where she interviews guests from all over the
I couldn’t go near the water stations. I was sure none of running world, who share their highs, lows, and inspiration.
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TRAINING TIPS
Hello
sunshine
Summer is here and the temperature is rising. Albeit, incredibly slowly! You are keen
to get your beach bod ready or just want to keep up with your weekly workout regime
in the warm weather. When it comes to working out in the summer these tips and
tricks will help you adapt to the warmer conditions and get a great workout
WORDS DR PREE T HI DAN IEL , CL I N IC AL DIREC TOR AT LO N DO N DOC TOR S CL I N IC
TRAINING TIPS
HYDRATION, HYDRATION,
HYDRATION
When you work out in hot weather, you sweat more.
While this may make you feel like you are getting a more
intense workout, what it really means is that you are
losing more water and salt from your body. There are
tons of “super-hydrating” energy drinks on the market
with all the necessary electrolytes and other miracle
ingredients but remember many of them are high in
sugar. Stick to sugar-free options or water when
working out outside. However, you should also bear in
mind that you can drink too much (though it is difficult
to do so), as drinking too much could lead to discomfort
or a stitch while exercising. In extreme cases you could
dilute your blood and cause a drop in sodium levels
which could lead to nausea, headaches and fatigue; this
is very rare, however, and you would need to consume
gallons of water to experience this!
SHOULD YOU WORK OUT INDOORS

OR OUTDOORS?
Participating in physical obesity levels in children simply
activity in outdoor natural by spending time outdoors.
environments will boost your Moreover, you’ll make and
energy levels and improve store your year’s supply of
stress levels (more so than Vitamin D. This vitamin helps
working indoors). In 2011, a maintain strong bones and can
review found that participants even improve your mood. So
exercising outdoors reported whether you are surrounded
improved energy and felt by a bucolic park or a concrete
revitalised. It even reduced jungle, don’t let the heat stop
anger. There are studies you from getting out and
demonstrating a drop in getting fit outdoors!
REGULATE YOUR
BODY TEMPERATURE
Increasing body heat is a limiting
factor when it comes to exercise
performance. Pre-cooling such as
a cold shower before your work
out will help improve performance
in the heat. There is a critical
limiting body temperature where
your body will naturally reduce
EXPERT TIP your work out intensity, i.e you
Tom Evans, ultra runner,
3rd at Marathon de
won’t run as fast or lift as much.
Studies show by pre-cooling, you STAY SKIN SAFE
lower your core temperature.
Sables in 2017: Starting at a lower temperature Whether it’s sunny or damage the eyes and to wear sunglasses
“Running in the heat adds extra means you will reach critical cloudy, you need to surrounding skin over that offer adequate
complexities to racing or limit later and this will help protect your skin. Dr time. The skin of the protection against UVA
training. With that in mind, you your performance. Anjali Mahto, Consultant upper and lower eyelids and UVB which cover as
have got to listen to your body Dermatologist & British is thin and fragile, much skin as possible.
and have a flexible plan. If you Skin Foundation requiring protection.
have the chance to do some heat spokesperson reminds Eyelid cancers account BACK OF KNEES:
acclimation before a race this us of common missed for about 5-10% of all The legs are the
will show you how your body spots for sun screen skin cancers and occur commonest anatomical
will react to the warmer most frequently on the site for melanoma in
temperature, as well as EYELIDS: lower eyelid. The best females. It is important
becoming more efficient at The sun’s rays can defence against this is to reapply sunscreen
cooling yourself down.”
TRAINING TIPS
EXPERT TIP
Robbie Britton, Team GB
ultra runner and
distance coach:
“When it’s hot you need to adjust
your effort accordingly. Those
used to running at a set pace
will struggle the most, so take it
down a notch. Don’t scrimp on
water or electrolytes either.
Water may be heavy to carry
but you’ll slow down a whole lot
more if you’re dehydrated. I use
Precision Hydration electrolytes
to keep on top of the natural
STRETCH THOSE MUSCLES
It may be tempting to forgo the stretch and get stuck
balance on hot days. If you have right in. Don’t fall victim to this. While it may seem like
a race in the heat then look into your muscles are warm enough due to the weather,
acclimatisation too. There’s a stretching is super important in preventing injuries. It
huge amount of science out also helps to metabolise blood sugar, which in turn
there that can help you prepare reduces fat storage. Those long lean muscles, as a
for race day and it could just be result, are much more coordinated and have less
a few runs in warm clothing or unintentional jerky movements. Opt for dynamic-style
some extra hot baths.” stretching before and static stretches after running.
PROTECT YOUR SKIN

AGAINST SKIN CANCER
Suns out, guns out? Think twice before
showing off your body during your summer
training runs. The number one rule of
working out outdoors: wear sunscreen. You
may not think it is necessary when it is
cloudy but UV rays from the sun are still
there, causing skin damage. The
international scale ranges from 1-20 but
above just 3 is enough to cause this damage. EXPERT TIP
UVB helps you get that beautiful tan (and Susie Chan, endurance
burn if you are not careful) but UVA is the runner has completed
type that will cause cancer. The majority of the Marathon de Sables
UV rays can pass through clouds. Using four times:
decent sunscreen is essential and should be “Take electrolytes in salt tabs to
part of your daily routine whether you plan replace lost sweat. I find they
a run on a hot day or not. help me enormously when I’m
out on a long run in the heat”
regularly to achieve the are exposed to UV reduced or thinning hair, area, particularly for LIPS:
SPF on the bottle, sunlight should be may be particularly non-melanoma skin The lips are often an
particularly if you are in protected by sunscreen. vulnerable to sun cancers such as basal overlooked site for non-
and out of the water or This should be broad damage in this area and cell carcinoma and melanoma skin cancer.
sweating excessively. spectrum, containing should ideally wear a squamous cell The lower lip tends to
UVA and UVB hat. For women, ensure carcinoma. These occur get more sunlight than
TOP OF FEET, SIDES OF protection, with an SPF that sunscreen is applied as a result of UV the upper lip, and is
FACE, HANDS, of at least 30. adequately to the exposure from sunlight. therefore more likely to
UNDERARMS: margin of the hairline. The ears are the third be affected by skin
The same principles SCALP & HAIR: most common place on cancer. Don’t forget to
apply for all these areas. Skin cancers can develop EARS: the body to develop use a photoprotective
Any areas of skin that on the scalp. Men, with The ears are a high-risk basal cell carcinomas. lip block.
TRIED & TESTED
Trail shoes
We love a bit of off-road running at OF and this month we’ve
been putting a few different trail shoes to the test
Image Dave MacFarlane/inov-8.com
GO TO
OUTDOORS
RADAR.COM
for more
in-depth
reviews
INOV-8 TERRAULTRA G260 £140 inov-8.com

The tech longer distances on hard-packed
These shoes are the first from trails, so they are built with
the new inov-8 G-Series range. comfort in mind. There’s a nice
What does the G stand for? wide toebox and they feel really
Graphene, which is incorporated cushioned in the heel, midfoot
into the rubber soles and this is and forefoot.
the world’s first running shoe
using it. It’s the toughest The run
material on Earth so makes the They feel light and bouncy from
soles a lot more hard-wearing. the off and are very comfortable
It’s also only one molecule thick, for long runs, with plenty of
so it’s an incredibly light and room for your toes to spread
flexible material, helping the and your feet to swell in hot
sole of the shoe move naturally weather. They absorb impact
with your foot. They’ve also from harder ground well and
used Kevlar on the upper, giving cope with a bit of mud just fine.
them a durability to match.
The verdict
The fit Super comfortable for long runs
They are designed for running and built to last.
INOV-8 MUDCLAW G260 £140

NOT AVAILABLE UNTIL THE AUTUMN
The tech mountains they’re designed for.

A shoe that’s synonymous with But they’re surprisingly
inov-8, with the new G-Series comfortable for an aggressive
technology applied to it. This shoe like this.
shoe means business in the mud,
with 8mm studs, and the use of The run
graphene will mean that the This shoe delivers fantastic grip
softer, grippy rubber will last a in mud, which gives you great
lot longer than it did previously. confidence on the downhills. The
Kevlar is also used in the uppers outsole comes up around the
making them extremely tough shoe to give you protection from
but breathable. rocks and the sole also gives you
a surprising amount of shock
The fit absorption. Breathable mesh
This shoe is a narrower fit than allows the shoe to drain well.
the TERRAULTRA, so that your
foot doesn’t move around when The verdict
running on the fells and A highly durable, grippy shoe.
COLUMBIA MONTRAIL CALDORADO III £115
columbiasportswear.co.uk
The tech mean that there’s no rubbing.

The squishy Fluidfoam midsole
means that this shoe feels like a The run
road shoe, but the tough outsole It’s designed for long runs on
with Trailshield protection plate hard-packed trails and it
gives you good grip, so you have definitely ticks that box. The
the best of both worlds. cushioned ride and wide toebox
make it great for long runs and
The fit it’ll even cope well with
There’s a nice, wide toebox and pavement. It feels more like a
the minimal feeling, seamless road shoe but with good grip.
upper make it a really comfy
shoe right from first wear. The The verdict
padded tongue and ankle cuff Versatile & comfy for long runs.
HOKA ONE ONE TORRENT €120 hokaoneone.eu

The tech soon settles. The sole performs
Featuring Hoka’s Profly sole, this well on off-road terrain.
shoe aims to maintain cushioning
while allowing fast coverage of The run
the most technical of trails. Has The Torrent strives to achieve
breathable lightweight uppers as that elusive combination of
well as aggressive lugs with high cushioning and agility, and it
traction rubber. does so brilliantly. It’s a
remarkable lightweight shoe for
The fit how it looks and performs.
For most Hoka shoes users tend
to go half a size up. The uppers The verdict
mould very well round the foot Ground-breaking shoe for those
as you run so a slight oversizing requiring off road cushioning.
MERRELL MQM FLEX GORE-TEX

HYBRID TRAIL SHOE £115 gooutdoors.co.uk
The tech The run
This hybrid trail shoe is great for Because it’s a hybrid walking
multi-stage events, walk/run shoe, your feet get that extra bit
one day ultras. Performs both as of support and protection from
a hiking shoe and running shoe. the harder upper which includes
a mesh fabric and TPU for
The fit breathability and to reduce the
Gore-tex fabric ensures weight – however, the shoes did
protection and durability as well feel a little warm on my feet
as stability – the shoes felt very after a few hours.
stable and fitted nicely, cradling
my feet, even on the most The verdict
technical of trails. Great, supportive all-rounder.
SALOMON S-LAB SENSE 5 ULTRA

OR ULTRA SF (SOFTGROUND) £145 salomon.com
The tech other strength of this shoe is the
Designed to give ultra runners weight.
protection and stability without
compromising on speed and The run
performance. Made with a I wore it for 10 miles without
moulded EVA and Profeel film, feeling heavy in the feet. It
which provides a firm yet handles well on loose gravel and
supportive midsole and ride. soft/wet terrain. The lug design
is substantial enough for
The fit technical trail, yet versatile as it
A little snug to get into and the felt great on fire trails and lanes.
toe box is standard to narrow; it
felt quite firm and snug around The verdict
my outer and inner foot. The Breathable, light, versatile.
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RUNNING
EXERCISE OF THE MONTH

DYNAMIC BRIDGE PROGRESSIONS
Target Muscle/s: Glutes & Hamstrings Sets & Reps: 3 sets of 10-12 repetitions Tempo: Up in 1 second,
hold for 2 seconds, lower for 3 seconds. Frequency: Include in your two strength sessions a week
C
ompared to the
static version, the METHOD
Lie on your back with legs bent and
dynamic bridge is feet hip-width apart. Throughout
generally more the exercise, keep both the little toe
challenging and is and big toe on the floor.
often used as a
progression within a general
strengthening or specific
rehabilitation program. As
we’ve previously indicated in this
column, the hamstrings (muscles
that run up the back of your
upper legs) play a hugely
important role in distance running
and have strength deficits have
been linked to poor performance
and injury, including anterior Roll your pelvis backwards slightly so
knee pain. The pushing up of your that your lower back gently touches the
hips away from the ground in this floor and then whilst continuing this
rolling motion push through the feet
exercise mimics the propulsive until you reach top position. Hold this
drive produced by your position for 2 seconds and then slowly
reverse the movement so that your
hamstrings, and the slow lowering body slowly lowers back to the floor.
of the hips back down to the
ground mimics the control
they provide as your leg swings
back through in front of you
ready to land again. Bear in mind
that when it comes to running
related hamstring injuries, lack of
flexibility is rarely the problem;
it’s far more likely to be lack
of strength.
PROGRESSIONS sandbag. Another option is performing the
Once you become able to perform more exercise on one leg, which in effect makes
PAIN IN THE LOWER BACK? than 12 repetitions, you will need to find a the exercises twice as hard. Having the leg
To get stronger you need to use a version of more challenging version of the exercise. bent is the starting version for this
the exercise that causes failure by 30 You could do this by simply adding weight progression, and once you can perform more
seconds. However, the exercises should not onto the front of the hips, e.g. a kettlebell or than 12 repetitions progress to a straight leg:
involve lower back pain. Feeling pain may
suggest you have allowed the pelvis to drop
forwards and are arching your lower back, in
which case you should find an easier version
of the exercise that allows you to keep a flat
lower back. As always, if in any doubt as to
the suitability of the exercise, consult a
health professional.
For videos of all our exercises of the month,

go to runnersradar.com! Single Leg Bridge with Bent Knee Single Leg Bridge with Straight Knee
MATT PHILLIPS is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic in Sussex.
Follow Matt on Twitter: @sportinjurymatt See a video of this exercise at outdoorsradar.com
IN DEPTH TEST
361 Sensation 3
This Chinese brand is relatively new to British runners, but already making
waves. We have taken the latest 361 shoe out for a test run.
Running Type: Road Drop: 9mm Stack: 12-21mm Custom tech: Fitz-Rite mid foot, QU!KFOAM and
QU!K Spine technology Colourways: red/grey, yellow/aqua green Weight: 238g Cost: £119.99
website: 361europe.com
The tech: foot, offering plenty of stretch while being responsiveness elements (QU!KFOAM)
The Sensation 3 is designed with breathable supportive. The tongue also offers good and on his longer runs, reported that the
air mesh fabric. The Fitz-Rite midfoot has upper support and protection, keeping your longer the run, the better the shoe
soft internal webbing to hold the foot foot held snugly in place without pressure seemed to respond in terms of speed and
secure and our tester remarked on how points, rubbing or pinching. The laces are performance. They coped well on technical
comfortable the upper felt, including the soft and easy to use. The shoes felt slightly terrain too, keeping our tester’s foot firmly
tongue – which is a pressure free tongue for narrow from the toe box to the heel, and the held and protected from stones/rubble. It’s
comfort/support. The Sensation 3 has a heel feels snug and well supported. The fit is not surprising this shoe was one of the main
QU!K Spine carbon fibre plate in the mid foot very much true to size too (if you’re a 10, sponsors at London 2012, nor is it surprising
which provides comfort and integrity. Also you’ll need a 10). that elite athletes are now starting to
featuring QU!K Flex 4Foot design for endorse 361 as a reputable brand/
responsiveness and speed. The run: performance shoe. After several runs
Key words: speed, guidance, responsiveness, from four miles to eight miles our tester did
The fit: durability. pick up a couple of blisters on the inside of
A slightly more dynamic and supportive Our tester wore the Sensation 3 on flat road his big toe (between big/second toe) which
shoe than the Sensation 2, the Sensation 3 runs, hilly road runs, fire trails through was unusual – he said his toes felt a little
offers a notable mix of cushioning and woodlands and on dirt and gravel country pinned together. Given the narrow fit of
responsiveness. Our tester wears stability lanes – the shoe performed impressively on the Sensation 361, that’s not surprising.
shoes, and loved the firm, stable yet light all terrain, particularly on hard surfaces Despite this, the shoes are still definitely a
and flexible feel of the Sensation 3 on first (road and fire trails). Our tester liked the mild (new!) firm favourite for our marathon
fit. The mesh upper moves well under your stability elements (QU!K Spine) and speed/ running tester.
THE VERDICT
The Sensation 3 suits runners with narrow feet who are
looking for a cushioned, responsive and stable shoe. It’s a
versatile shoe suitable for both training and racing. Offers
mild support so suits both neutral and stability runners. Its
durability and responsiveness also mean it would be a great
shoe for long distance racing.
ESSENTIAL TOP-RATED KIT
Kit bag
Take another look – this
gear is more interesting
than it first appears
Dynafit Enduro
12 Backpack £80
Not just a backpack, this light
weight ultra running speed vest is
the perfect size for all your
necessities and extra layers. The
anatomical design is adjustable
for a constant snug fit, smart
features include speed pole
fixation, smart phone pocket,
waterproof emergency pocket
and whistle, as well as endless
storage possibilities and
compatible drinking system.
dynafit.com
Canterbury Vapodri fēnix® 5X Plus

2 in 1 Vest (F) £27 £749.99
Not just a running top, this vest comes Not just a GPS sports watch, the
with built in sports top/bra, sweat- new fēnix® 5X Plus offers a high-
wicking technology and loose fitting drop tech altitude function – a Pulse Ox
back hem for extra coverage. The fabric sensor for blood oxygen
also has in-built reflective elements for saturation awareness which can
safe workouts in low light. Great for help you monitor your body’s
running, walking, yoga, spin/gym oxygen levels/adaptation, and
workouts – as well as stylish casual dress. stay safe when adjusting to
canterbury.com higher altitudes.
garmin.com
Libratone Track+
wireless earphones £169
Not just earphones, the next generation of
Libratone’s wireless earphones provide a four-
level adjustable noise cancellation feature:
Adaptive CityMix II™. Designed to be super
light, compact and flexible, the Bluetooth
earphones are also splash-proof and feature a
built-in mic for constant connectivity.
libratone.com
Dynafit Glockner
Ultra Gore-Tex
Shakedry Jacket
£295
Not just a waterproof
jacket, weighing only
150 grams, the GORE-
TEX SHAKEDRY
technology eliminates
face fabric to prevent
absorption of water
and revolutionises
moisture transmission
in all weather – just a
quick shake and water
droplets simply roll off.
We love its back pack
compatible, no more
pack off/jacket on/
pack on routine!
dynafit.com
Icebreaker women’s COOL-LITE

Sphere crewe, £75
Not just a running top, and no, we haven’t
lost our minds – long sleeves in summer can
be a thing, when it’s made from Merino! This
top is light, evaporates the heat, resists
bacteria and is super-breathable. Ok, maybe
you’d rather not wear it in the middle of the
day, but we’ve enjoyed early morning runs
very comfortably in it. It’ll translate to a
winter base layer too.
uk.icebreaker.com
Polartec Alpha jacket, £175

Not just a softshell jacket, the
sleeves on this lightweight, water-
repellent design zip off so it’s
great for changes in temperature.
It’s also treated with Polygiene so
you can wear it lots of times
without it getting smelly. A great,
versatile design for unpredictable
British weather.
salewa.com
Makai Fitness Towel £18

On hybrid shorts (M) £80 Not just a workout towel, this
Not just shorts, but hybrid running shorts
plush 100% cotton design is
with built in tights that can be worn
also highly absorbent and quick
separately. Combine them for comfort on
drying too. Velour on one side
long runs, sprints, trail/beach running and
and loop-towel on the other, it
why not take a dip in the sea in one and jog
is just as good at the start of
home in the other dry shorts? The button
your workout as it is at the end.
fastening is sleek and easy to undo/
We love the tropical design, too!
re-attach. Versatile, functional and stylish.
slowtide.eu
on-running.com
NEW ADVENTURE
Cape
Wrath
Ultra
Eight days… 250 miles… 11,200m
of ascent… 175 runners…
a remote Scottish wilderness.
Running doesn’t get much
harder than this
W
WORDS K IR S T Y RE ADE
hen I saw the photos

of the inaugural Cape
Wrath Ultra in 2016,
I couldn’t get over
the stunning, wild
scenery. I saw the
images of tired but
euphoric-looking
runners at the Cape
Wrath lighthouse that
marks the end of this
250-mile race and I
thought, “Wow, I would love to do that race one day.”
Fast forward two years and I was standing on the start
line with 175 other runners in the drizzle, wondering
what lay ahead for us.
Cape Wrath Ultra is an eight-day race, with an
average of around 50km of running per day. The route
takes you from Fort William, up along the west coast
to Cape Wrath, via glens, mountains, lochs, forests,
beaches and lots and lots of bogs! It’s remote, it’s
completely unspoilt and it’s a part of the world that
not that many people ever get to see on foot as
a lot of it is miles from roads or civilisation. This,
to me, was a big selling point.
A detailed race briefing, a competitor meal and
a decent night’s sleep in Fort William on the Friday
helped to settle my nerves, which were mainly about
how my legs would cope with eight days of quite
hard running. The start of the race certainly sets the
Image ©Jimmy Hyland_JHPVisuals
scene for the week in one way. Runners boarded a

ferry across Loch Linnhe sea loch, then waited for
the off. It was immediately clear that this was no
ordinary race and the logistics involved in traversing
these remote areas of wilderness were going to be a
challenge. However, day one’s running in no way
set the scene for the week – it was flat miles of road,
wide trail and a pretty gentle climb and descent
to the camp. But we were advised that this was a
warm-up, ranking one out of 10 on the difficulty
scale. But take it easy, because day two is a nine!
NEW ADVENTURE
NEW ADVENTURE
NEW ADVENTURE
round, but stayed tantalisingly out of sight!
Eventually, it came into view and we got to the camp
slightly shell-shocked. I think most people found
the day hard; it had taken them a lot longer than
they thought and a couple of days of persistent
rain meant that your trainers and a lot of your
kit (and the inside of the tent) were wet. If it continued
like this, would it still be fun?
DAY 3 TEETERINGLY TIGHT CUT-OFFS

Fortunately, the rain abated on day three and the
rest of the race had incredible weather. Day three
(42 miles) was billed as the hardest and it filled a
disturbing proportion of one side of the map. It
certainly felt long but was better underfoot than day
two and the good weather made a big difference. I got
chatting to some great people on this day and while
it felt long, it didn’t feel quite as hard as the previous
one for me. However, this was the day it started to
bite for a lot of runners. The cut-offs at Cape Wrath
Ultra are strict, as they need to be to ensure the safety
of both the volunteers and the runners, but they
are quite generous for most. It’s an 11pm cut-off
each night and runners leave at allocated time slots
between 7am (for the slowest) and 9am (for the
fastest). However, day three took its toll on many
and a few were up against the 11pm cut-off. We lay
in our sleeping bags nervously waiting to see if two of
our tentmates would make it back in time. Fortunately,
they did, but once we knew they were OK, we were
so tired that we pretended we were already asleep
when they got back to the tent, so we didn’t waste
DAY 1 CAMP, CAMARADERIE & CAKE important sleep time talking to them. Sorry!
Completing day one and getting to
camp was a nice feeling. People still felt
reasonably fresh and, as it was a short AH, HOW OUR RUNNING
day, there was plenty of time to settle in,
find your tent, meet your tentmates, and
BAROMETERS HAD
have your first experience of the catering
tent. Your tent and the catering tent
CHANGED. NOW, A MERE
would be crucial to the success of your
race in many ways. For example, if you
MARATHON DISTANCE
were sharing your sleeping compartment WAS DEEMED ‘SHORT’
with a snorer, you were in for a long week.
Fortunately, we didn’t have any snorers
but there was a snorer in a tent nearby,
who I will come back to. The catering DAYS 4 & 5 BROKEN FINGERS & BRUTAL SNORERS
tent was a pretty impressive operation, Days four and five were ‘the short days’ at 22 and 27
boasting hot drinks, hot food in the miles. Ah, how our running barometers had changed.
evenings, cakes and assorted foodstuffs Now, a mere marathon distance was deemed ‘short’.
in the afternoon and, most impressively While pretty uneventful (though beautiful) running-
of all, a chip fryer. Proper chips. All the wise, day four stands out in my mind for two reasons
food is vegetarian, there was always – it was the day I broke my finger and had to have my
plenty of it and it was nutritious, but wedding ring painfully removed, and the day I was
I have to say that I wasn’t sad to see tempted to bludgeon to death the snoring man.
the end of vegetarian sausage and baked beans for Of all the things I thought might finish my race, it
breakfast by day eight. You take all your own food wasn’t my finger. But, after slipping at a river crossing
for while you’re running – you aren’t allowed to take and breaking my finger, the medics decided that my
anything from the food tent out onto the hill – and wedding ring had to be removed as my finger had
if you are a big meat eater, then I’d suggest slipping swelled up. It wouldn’t budge with Vaseline and they
some dried meats into your pack. didn’t have any ring-cutters. Fortunately, an A&E
doctor, who was a competitor, knew a trick involving
DAY 2 THIS IS WHEN THE GOING GETS TOUGH wrapping cotton round and round the knuckle
Day two (35 miles) was really where it started. It incredibly tightly to compress the swelling, then
gets very remote very quickly and heads through painstakingly pulling the ring over the cotton.
Knoydart, a wild peninsula sandwiched between two It was a long process and it was pretty painful and
lochs. It was raining, it was cold and there was a lot I ended up on the gas and air, which beat any other
of mud and bog to contend with. It was painfully ultra-related hallucinatory experience I’ve had
slow-going on this energy-sapping terrain. But this hands down. Feeling slightly wobbly and sorry for
was Scotland and this is what we signed up for! It was myself, I headed back to my tent, only to find snoring
a long day for most of us and it was a cruel ending in man doing some sort of impression of a man driving
that we hit the loch, where we knew the camp was, a tractor while wielding a chainsaw at ear-splitting
and continued to follow the shore as it wended its way volume nearby. Cue a sleepless night, which involved
NEW ADVENTURE
WHAT TO EXPECT
DAY ONE
Fort William to Glenfinnan,
23 miles, 500m of ascent
DAY TWO
Glenfinnan to Kinloch
Hourn, 35 miles,
1800m of ascent
DAY THREE
Kinloch Hourn to
Achnashellach, 42 miles,
2400m of ascent
several of us putting our faces inches from his head 16 miles, taking in the stunning Sandwood Bay and
and shouting, “Stop snoring!”. It didn’t work. If anybody delivering us to the lighthouse at Cape Wrath. There DAY FOUR
knows who that man was, I will gladly pay for him to can’t be many race finishes as dramatic as this. And Achnashellach to
have some sort of operation to cure him of his issue. the 40-minute minibus journey along bumpy tracks, Kinlochewe, 22 miles,
followed by the boat back to the final camp at 1400m of ascent
DAYS 6 & 7 LOSING PEOPLE AND MINDS Durness really served to show you how remote it was.
Days six and seven were long again (45 and 38 miles), That evening, there was an awards ceremony in the DAY FIVE
but we were pros now. It was so strange the way your village hall in Durness, where every competitor got Kinlochewe to Inverbroom,
BELOW: Men’s & Women’s winnersRobert Barnes and Carol Morgan
body seemed to adjust to this new regime (get up, eat called up onto the stage to be given their medal. There 27 miles, 1400m of ascent
beans, run all day, eat dinner, sleep). Even when you were two strategies for this – you either limped up and
thought you wouldn’t be able to carry on the next milked the sympathy or you did a sprint up the steps DAY SIX
day, you would wake up and the power of rest had signalling “My legs don’t hurt at all, I’m hard as nails!”. Inverbroom to
miraculously, if not cured you of aches, certainly My blisters dictated that I went for the former. Inchnadamph, 45 miles,
reduced them a lot. There’s probably a lesson there Cape Wrath Ultra is an unforgettable experience. 1400m of ascent
about rest and running. Day six was the longest day, I can’t do justice to how stunning the scenery is, it is
but it was bearable because a lot of it was runnable guaranteed to test any runner and, if you finish, you DAY SEVEN
and there was a pub midway, which did a great trade get an unbelievable sense of accomplishment. But Inchnadamph to
in coke and crisps that day. But it was also the day when I think my experience was made by the people. The Kinlochbervie, 38 miles,
some people unravelled. I ran most of the day with organisers, Ourea Events, take on an incredible feat of 1600m of ascent
my tentmate, Kate (who at no point unravelled), as logistics to deliver this race in such a remote location
we were a similar pace. At one point, a competitor and they take the safety aspect very seriously. The DAY EIGHT
stopped us and shouted, “Have you seen my wife? I’ve volunteers were just amazing people, also camping Kinlochbervie to Cape
lost her!”. We were unable to help, having no idea who and going without home comforts just like the Wrath, 16 miles,
or where she was (but he did find her). Similarly, a bit runners. They carried our bags, looked after us and 700m of ascent
later, another runner angrily grilled us on whether not once did they even hesitate to hug us, even after
we’d seen her buddies, not believing us when we said eight days of running and no washing! I met incredible Cape Wrath Ultra will next
we hadn’t. It was definitely the day for losing things/it. people and made good friends, some of whom I’ve take place in May 2020.
already met up with at other races. If you want an Find out more about
DAY 8 ON THE HOME STRETCH adventure and an experience, Cape Wrath Ultra is how to enter at
And so to day eight. The final glory leg. A mere definitely a race for your list. But take earplugs… capewrathultra.com
CUT OUT
AND KEEP
RUN
WILD: Grasmere,
Cumbria
Distance: 9 miles/ 14.5km Toughness: Easy
✁
T
he pretty village of Grasmere
is a great place to base
yourself, with excellent wild
swimming in the lakes at both
Grasmere itself and quieter
Rydal Water nearby. When
there’s enough water it makes a fun,
day-long adventure to swim the stream
between the two lakes – so good we
had to include it in our latest book, The
Adventurer’s Guide to Britain. Access to
the surrounding mountains is also
superb, with Fairfield, Helvellyn and the
Langdale Pikes all within easy reach –
although admittedly ‘easy’ certainly
doesn’t describe much of the local
terrain. A walk up Sourmilk Ghyll, just
north of Grasmere, brings you to
Easedale Tarn, a perfect spot for a wild
camp as long as you’re discreet. There’s
plenty to explore in the village too,
including the National Trust’s Allan Bank
where you can relax with a post-run
cuppa and watch the local red squirrels.
Overlooking Grasmere, Loughrigg Fell is
an intriguing place, surrounded by tarns
and rivers. Winding paths of Loughrigg
Terrace rise above the surrounding
valley and the views from the top are
“
glorious. The wide, flat summit of the
fell is networked with grassy trails and a
GRASMERE
Distance: 9 miles/ 14.5km
Start/finish: Red Bank Road car park, LA22
LOUGHRIGG FELL IS AN 9PU, grid ref NY335073
Terrain: Trails, surfaced paths, some open
INTRIGUING PLACE, fell
Toughness: Moderate
SURROUNDED BY Ascent: 1088 metres
Navigation: Easy
TARNS AND RIVERS Good for: Wildlife, woodland, swimming
great place to explore at a run. It’s only An enjoyable tour of Grasmere and
335m high but dominates the entrance Loughrigg with lakeside trails, outstanding
to the Langdale Valley, standing at the views, a couple of challenging climbs and a
end of the long ridge from High Raise. fun, fast descent from the top of the fells.
Our run this month makes the most of Perfect paired with a swim.
Loughrigg’s great accessibility, skirting
its base to climb the Terrace and MILES KM DIRECTIONS
passing Rydal Cave, an old quarry which
0.0 0.0 Turn L and follow Red bank road. Pass a small house on the L with a post box,
used to produce roofing slate but is now then a short distance later turn L through a gate
fascinating to explore. Towards the end
2.75 1.4 Follow the path downhill to Grasmere, turn R and follow the lake shore to a
our route runs along the northern beach near the outflow river. Turn sharp R and follow the path uphill through
shores of pretty Loughrigg Tarn, nestled some trees towards the road. Turn L just before the road and follow bridleway.
in its verdant valley, and then climbs
2.25 3.7 Continue through a gate and out onto the open fell, follow the L-hand fork.
over the highest point on the fell, Continue to a junction where you stay R. Path becomes a minor road.
marked with a trig point and large,
rocky cairn. The finishing straight brings 4 6.6 Turn R onto the road following the river. Turn R onto a footpath just before the
road turns L. Join a larger bridleway after about 1km and follow this around a
you down to the water’s edge at R-hand bend. Path bends L past some trees, take the R turn soon after.
Grasmere, where cool, clear water slides
invitingly over a shingle beach. On a hot 6.25 10 Follow the main path around the northern shore of Loughrigg Tarn, then take a
R after some buildings and follow a footpath to a small stream, wall and path
day, after a long run in the fells, we’d junction. Turn R here and follow the stream uphill to the trig point.
challenge anyone not to dive straight in.
7 11.4 Follow the path to the lake shore. Follow shoreline to lane to Grasmere village.
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Q&A Injury expert MATT PHILLIPS
Fat Pad Impingement

Syndrome) can be caused low fitness levels, etc.
by trauma to knee, e.g. a Given that you are
sudden impact to the runner, it is less likely
front of the knee or that this applies to you
excessive extension but I will mention it in
(straightening). From case it is relevant to
your email I am obviously other readers. If systemic
unaware whether you inflammation is
have suffered such a identified as a possible
trauma, but if you are cause of fat pad
able to identify this as impingement, then
the cause of your fat pad addressing health
impingement then the factors, e.g. losing
conservative methods weight, getting fitter,
of dealing with an could well see a
inflammatory problem reduction in symptoms.
should eventually work,
i.e. rest, ice, anti Another thought
inflammatory The third factor to
medication, elevation. consider is osteoarthritis
The rest part is very as this can also be a
important as anything factor in fat pad
that irritates the fat pad impingement in
Q A
by increasing locking out once again causing
of the knee will cause the inflammation. In cases
I have not been able Sorry to inflammation to persist. where osteoarthritis is a
hear you Taping can help, as can contributory factor,
to run for several have been wearing shoes with an anti inflammatory
months due to a struggling
to get back
elevated heel. If the
cause of your fat pad
medication and ice may
well help reduce pain,
painful, swollen knee. I to running. impingement was a as will strengthening
have seen a number of I appreciate it can be
extremely frustrating
trauma and it is still an
issue after several
the muscles around the
knee joint (quadriceps
professionals, all of whom seem when you get different months, try thinking if and hamstrings).
advice from different there is anything you I hope this information
to say something different. therapists, and fat pad may be doing on a daily is of help to you, Ruth.
Nothing was really helping until a impingement can easily
be overlooked by
basis that may be
irritating it.
As always, once your
symptoms have
physiotherapist recently therapists who are more successfully been
diagnosed fat pad impingement used to working with Other causes calmed down you will
common running related It is worth pointing out need a graduated
and recommended a cortisone knee pain issues that fat pad impingement process of building
involving cartilage, can also be related to tolerance up. Running
injection which has helped ligament or tendons. what we call ‘chronic will eventually become
reduce the pain a little but not As is so often the case
with running related
systemic inflammation’,
i.e. the body being in a
part of this process but
should be preceded by a
enough to allow me to return to injuries, a key factor in state of persistent few weeks of suitable
running. I am getting worried that reaching full recovery
once a correct diagnosis
inflammation due to
biological factors. These
loading exercises
including eventual
I will never be able to run again. Is has been established is cases are normally jumping and hopping
identifying what caused associated with people before you embark
there anything else you the issue in the first who are not physically on short interval runs.
recommend I should do? place. Fat pad
impingement (also
in good shape, who
might be carrying
Keep in contact and
let me know how
Ruth F. referred to as Hoffa’s excessive weight, have it goes!
MATT PHILLIPS is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic in Sussex.
Follow Matt on Twitter: @sportinjurymatt
Q&A Training GRANT PIRIE
Can I recreate the track?
Q
A few months ago, I
joined a local running
club which trains on a
running track a couple
of times a week. I have
been really enjoying the
experience of using the track
for training, building confidence
and improving my speed/
form. However, this track has
temporarily closed! I’m gutted, as
was just getting into it and really
want to keep my progress going.
I’m wondering if there is
anywhere I can run that can
replicate track running, or any
type of session that I could do to
keep the momentum going?
Richard Tipper
A
I am sorry to hear time to use it. Measure out your find the efforts are hard and this straights slightly longer and the
that your local desired distance and mark your will really help you when you do bends slightly tighter, as
running track will start and finish. Then run your return to the track. To maintain practicing on these bends will
be out of use for intervals between the two form, remember to drive your mean that the bends on your
a period of time points and recover at each end. arms back, keeping them bent. regular track will then feel much
and hopefully the A straighter cycle path makes a A great hill session will also easier. Running on a slightly
interruption will be short. The nice change from a track and incorporate controlled running uneven grassy surface will also
first thing to try is a bit of running in both directions downhill to strengthen your leg help build ankle strength, but
research about your surrounding means that you can still aim for and ankle muscles. just be careful of divets, holes
area – have a look around for consistent intervals. and sharp stones, and make sure
any other running tracks open Lay out your own you thoroughly mark any spots
to the public that you may be Replace with hill track which could cause tripping or
able to utilise. However, there repetitions If you really cannot bear being ankle twists – so it’s a good
are some alternative ways to If you want to maintain form away from the feeling of bend- idea to just walk it a few times
replicate your recent speed and and keep your cadence fast, straight-bend-straight, then first to ensure the surface is
form sessions: then hill repetitions are a great consider marking out your own safe and smooth enough. And
alternative to the track. Keep the track. A good option is to find a as with all track sessions, ensure
Find a cycle path or distances on the hills short and flat green area and mark out you change direction at some
cycle track focus on fast cadence and 400 metres. This is a great point during the session to
If you like the feel of a smooth leaning from the ankles. Keep running-related task to do with a keep your running style even.
surface underfoot, look for a the speed at the same level as few running friends – and you Good luck, and let me know how
local cycle path and find a quiet your track running and you will can all benefit! Try to make the you get on!
GRANT PIRIE is triathlon coach (L2) with Weald Tri Club based in East Sussex. He loves helping triathletes of all
levels enjoy their sport and develop confidence.
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SWIM TRAINING
SWIM TRAINING
It can feel like you’re on a different planet when you visit your local pool – we’ve put
together some advice to help you navigate the lanes like a professional
POOL
ETIQUETTE
WORDS JUL IE PEN FOL D
SWIM TRAINING
WHEN YOU’RE A KEEN SWIMMER,

there’s always a sense of mixed emotion when you get to
your local pool and see that it’s busy. On the one hand, it’s
great to see more people swimming but this also means
limited space and potentially a frustrating swim. But don’t
give up before you’ve even entered the pool; you can still
have an effective swim with a little etiquette know-how.
THE 8 GOLDEN RULES

01
BE COURTEOUS
“First and foremost, it’s about
being aware of the people
around you in the pool and
being respectful of others,”
says John Wood, triathlon and
swimming coach (tri-coaching.
co.uk). “Everyone has paid to
swim and we all have an equal
right to be in the water, whether
we’re a faster or slower
swimmer. Try being friendly and
chatting to swimmers around
you. You’ll find people are far
more amenable to swimming
alongside you or getting out of
your way when you’re pleasant.
It’s down to you to not create
stress for other people as much TRY BEING FRIENDLY AND CHATTING TO SWIMMERS AROUND
02
as it is for other people not to
create stress for you.” YOU. YOU’LL FIND PEOPLE ARE FAR MORE AMENABLE TO
GETTING OUT OF YOUR WAY WHEN YOU’RE PLEASANT
and place yourself appropriately.

If you notice that you keep
catching up with other
CHECK YOUR LANE SPEED swimmers during each length,
If you get to the pool and find you probably need to go up a
you’re lane sharing, don’t lane. If you notice you keep
immediately opt for your receiving a gentle tap to your
usual lane, says Keeley Bullock, feet and it’s happening on each
swimming coach and co-founder length, it might be a good idea
of Swim for Tri (more info at to go down a lane. Even if you
swimfortri.co.uk). normally swim in the fast or
“Most of us just head for where medium lane, you have to be
we normally swim and don’t pay prepared to move to another
attention to the speed of other lane or section of the pool if
swimmers in the lane,” says there are people in your usual
Keeley. “Have a look at the lane who are swimming much
swimmers that were there first faster than you.”
06
SWIM TRAINING
AVOIDING CONGESTION
AT THE WALL
Whether you’re in the general
swim area or lane swimming,
congestion at the wall can be
frustrating. John suggests one
way to avoid this is to stop
touching the wall between laps.
“If it’s safe to do so, you could
try stopping with 5m to go or
cut three or four metres from
each rep. It’s not really going to
cause issues in terms of your
training but it can help to stop
that friction point with other
07
swimmers who are going along
in their own universe.”
CARRYING OUT INTERVALS

AND DRILLS
John feels you can do both
intervals and drills in a busy pool
but you must be mindful of the
space that is available to you.
Keeley advises removing
yourself from the faster lanes
if you want to focus on drills.
“It’s more important that you
do your drills slowly but
03 04 05
correctly rather than rushing
them to try and keep up with
faster swimmers in another
lane,” she says. “Be flexible with
moving around the pool so you
08
can still get good work in during
busy times.”
CHOOSE YOUR STROKE CREATE SPACE FOR OVERTAKING SAFELY

CAREFULLY SLOWER SWIMMERS A gentle and polite tap of the
“If you’re in a busy lane where If you swim competitively or person’s feet that you would
people are moving along quickly, have done in the past, you may like to pass is the usual,
don’t do breaststroke as it’s a find you’re one of the faster courteous way to indicate EMBRACE THE CHOPPY WATER!
slower stroke that will cause swimmers in the pool. When you want to get ahead. It’s A busy pool is great for those
issues for others,” say John. lane sharing with a swimmer important to move safely and training for open water events,
“Move to a slower lane if you that is slower than you, John quickly to prevent crashing into says Keeley. “You want that
want to focus on that particular advises leaving plenty of space. other swimmers or frustrating extra choppiness and bounce in
stroke so you can carry it “This will ensure you’re not the swimmer in front who you the water as it recreates open
out at the right speed. Being going to catch someone within want to overtake. water race conditions.”
flexible with your pool 10m of pushing off or within If you’re sharing a lane with
session is important. It might two or three strokes. It won’t slower swimmers, Keeley feels So next time you’re standing at
be that you make it more of a help you and it could make overtaking is still a no-no. the edge of the pool, wondering
technical rather than hard slower swimmers feel worse. “It’s quite hard to overtake which lane to choose and where
effort session so you can fit in Bear in mind that even though a safely in a single lane as it may you should start, bear these
around other swimmers and swimmer may be slower than be seen as quite an aggressive things in mind – above all, be
still get something done that you, they may still be in the act. I wouldn’t personally polite to other swimmers and
suits you.” appropriate lane for them.” overtake in that situation.” you’re sure to have a great swim.
Energy gels
There comes a time in every long ride or run when glycogen stores demand a
top-up. Which of these gels is the best to take with you?
WORDS M ARC ABBOT T
TORQ GEL,
£22.80 for 15 WHAT TO
OVERALL
WINNER
torqfitness.co.uk
LOOK FOR
Carbs per 45g gel: 28.8g A quick run-down of what to
As well as the necessary carbs, these gels consider when buying
also contain electrolytes to help replace
fluids lost through sweat. We’ve tested
Torq’s gels in all their flavours over the years, TASTE
but the Cherry Bakewell flavoured gels we Like pre- and post-race food, although
used for this test are in the company’s all- you might have all the right ingredients
time top three for us. The one trick Torq to hand, you’re more likely to enjoy it –
continually pull off is producing a product and eat/drink it – if the taste is good.
that tastes like actual food! The consistency
of the gel is right on the money, and easily CONSISTENCY
swallowed on the move. The size of the Perhaps the most important factor in
sachet is also perfect for a running shorts energy gel choice is whether it’s easily
key pocket, as well as being swallowed easily delivered and digested. The gels on this
by a cycling jersey (we rammed six in page vary between watery and gloopy
comfortably over a long summer ride). – trial and error will teach you which
suits you best, but the thicker gels will
EASE OF USE 4/5 need swilling down with a gulp of drink.
FLAVOUR 5/5
OVERALL 5/5 PORTABILITY
The best nutrition products are often
VERDICT: Superior taste, perfect-sized those that don’t impact upon comfort
sachet while you’re running or riding. A large
sachet that pokes you in the thigh with
every step, or risks falling out of your
cycling jersey, detracts from training.
CLIF SHOT ENERGY GEL,
£38.16 for 24 EASE OF USE
extrauk.co.uk The greatest gel in the world will lose
marks if you need to carry a pair of
Carbs per 34g gel: 24g scissors to open it. Packaging varies
Full marks to Clif for endowing the more than you’d imagine, as the six gels
packaging of this gel with a ‘litter leash’, we’ve tested here proved on the road.
which makes it easier to keep the sachet in
one piece once used, and less likely to get HOW WE TESTED THEM
thrown to the roadside (seriously, though, Our testers have been using energy gels
why would you…?). The gel itself contains a for running and cycling for over a
25mg boost of caffeine as well as the decade, and they’ve tried the lot… The
necessary carbs to keep you topped up. sternest test of a gel for us is how easy
When it comes to taste, our citrus gels were it is to use at the point at which you
very easy on the palate, although the actually need it – during a high-tempo
consistency of the product is by far the run or ride. We used the gels over both
thickest here, meaning you’ll likely want to a 45-mile ride at speed, and introduced
take a drink soon after you’ve had it to wash them as part of our ‘long run’ weekend
it down. regime. Given that if you’re well fuelled,
the body arguably doesn’t require
EASE OF USE 4/5 anything by way of carbs until after an
FLAVOUR 4/5 hour of exercise, we ensured we were
OVERALL 4/5 out for at least two hours, taking two
gels – one at 90 mins, and the second at
VERDICT: Thick gel won’t be to all tastes; 120 mins into our workouts.
fine if you have a drink to hand
NEW PRODUCTS
HONEY STINGER
gels for thickness. Relying solely
on this gel for a long ride did
ORGANIC ENERGY GEL, lead us to wish we had some
£38.40 for 24 different flavours to hand for
honeystingeruk.co.uk variety – the cumulative effects
of washing down thick gel
Carbs per 32g gel: 23g becomes a bit much after a few
While a number of our gels are hours in the saddle. For
vegan-friendly, the drawback of occasional use on a run, they’re
Honey Stinger’s product – given good, but you will need a drink.
that it’s made from honey – is
obvious for those giving animal EASE OF USE 4/5
products a swerve. However, the FLAVOUR 3/5
fruit smoothie flavour we tested OVERALL 3/5
was particularly easy on the
palate, though not to easy to get VERDICT: Thick gel, gets a
down, it coming close to the Clif little sickly in prolonged use
OTE SPORTS
to carry in the standard pocket
of a pair of running shorts, but
ENERGY GEL, our cycling jersey pocket kept it
£30 for 20 secure and easy to access in our
otesports.co.uk hour of need. The orange
flavoured gel we tested was
Carbs per 56g gel: 20.5g palatable, with no digestion
By far the easiest of our six gels issues encountered. There are
to get down your throat. two other flavours to choose
However, since it’s also the from and mixed packs available.
runniest, unless you’re careful
you do run the risk of spilling it EASE OF USE 4/5
over your chin! A choice of FLAVOUR 3/5
openings (narrow and wide) OVERALL 4/5
does make it easier to control
the dose, however. The large VERDICT: Easily delivered
packet does make this gel harder and digested
SCIENCE IN SPORT tricky to get off with our hands,

and required the use of teeth to
ISOTONIC GEL, rip it free. A decent-sized sachet
£28 for 20 means it pokes usefully from a
scienceinsport.com cycling jersey pocket, while, with
its tab down-turned, it fitted
Carbs per 60g gel: 22g neatly in our running shorts
The particularly tasty lemon and (although could be felt while
lime flavour gel we tested has running).
quite a strong taste, and did
linger in the mouth for some EASE OF USE 3/5
time after being necked. FLAVOUR 4/5
However, its viscosity isn’t too OVERALL 3/5
thick so as to demand washing
down with a drink. The one issue VERDICT: Decent taste but
we encountered with this gel very tricky to open the tab on
was that the opening tab was the go
packet was also really simple

WIGGLE ENERGY GEL, to open without recourse to
£12.99 for 20 using our teeth (like with the
wiggle.co.uk SiS gels, above). The lack of
overpowering aftertaste is a
Carbs per 38g gel: 22.6g huge bonus, and these gels will
Wiggle’s own-brand nutrition do you for hours in the saddle,
product nails everyone’s or pounding the tarmac. If
hat on for value for money, at money’s tight, step (or pedal)
just over 60p per gel. Our this way…
orange-flavoured gels were
also a close second in this test EASE OF USE 4/5
for palatability, just pipped to FLAVOUR 5/5
the post by Torq for overall OVERALL 5/5
flavour honours. It has a fairly
thin consistency, which makes VERDICT: Great taste, even
it easy to swallow, and the better value
IN DEPTH GEAR REVIEW
Garmin Edge 1030
The Edge 1030 is the new Garmin flagship of the VERDICT
This is a good bike
computer with
bike computer range. It is the next generation with excellent features and
well worth consideration
quite a few new features and it replaces the Edge when you come to
upgrade your current
model.
1000 and the Edge 820. We’ve reviewed some of the
new features that will benefit your training.
cost: £499.99 website: garmin.com
First Impression
The 1030 unit is slightly larger than the 1000 and has
the same feel of quality. NEW DASHBOARD
It has a large touch screen with some external DESIGN
control buttons and a new plastic protector/cover for • Bluetooth smart sensor
the charging and syncing USB port. However, I find Advanced navigation and cycle
external USB ports on devices that can be used map. This allows you to create
outdoors in mucky environments tend to get mucky! maps from the device. This
There is also a new micro SD card slot on the back includes Trendline Popularity
for additional maps (it comes with some loaded). This Routing, which uses data from
has a waterproof seal/cover. Garmin Connect to select popular
The unit weighs 123 grams. It is slightly bigger at well-used routes to help build
114mm x 58mm x 19mm, which is partly why the new good routes.
front handlebar mount is needed.
Some of the new features: • Garmin Connect Mobile
Longer battery life, claimed to be 20 hours. I had no Workout Creator, giving the
issues with battery life even when the display was set ability to create structured
to be permanently on. workouts. You can also load your
There is also an optional external battery pack saved Strava routes to the device.
(which fits under the handlebar mount) that extends • Training Peaks & Best Bike
the life for another 20 hours – perhaps ideal for those Split Connect IQ apps pre-loaded;
doing multi-day events? these are on the device.
• Messages from rider to rider.
Installation Lets you send pre written
Installation was very easy. Put the mount of your messages to other edge 1030
preference on the bike. I chose the out front mount, riders, so you can keep in touch
just select the correct rubber shim and bolt it on. I with your group. For example,
then charged the unit and downloaded the most up to you could send a message that
date software. you have a flat tyre or you have
Turn it on and follow the basic set up. It works by found an especially good cake
selecting profiles for the activity you are going to do, recovery stop! orientate yourself and get used to navigating around
it comes with some pre-set ones (like Road, Mountain, the screen’s options before you get on the road. I
• Connectivity to many online
Indoor), but it is easy to add your own, which is what I found the touch screen responsive unless I was riding
systems like Strava®, Best Bike
did for multiple bikes. Next you need to connect the with winter gloves then it was difficult to get a
Split, etc.
sensors. For some features like power meters you may consistent response – a manual screen changing
need to calibrate them but clear instructions are given • Support for the new Garmin option would have been helpful. There is an option to
for this. sensors like Vector 3 and Varia change the screen sensitivity which helped a little.
The sensors will then automatically connect when Bike Rear Radar. The options are pre-set to always try and save the
the unit is turned on. The only issue I had was with • Incident Detection/messaging. battery power so the screen goes off unless it is
Words Colin Reynolds
the Varia Bike Rear Radar not reconnecting, however, Will contact pre-set numbers if needed or you touch it. I found this irritating so
this issue went away after I had updated the you crash etc, if paired with a changed the settings to keep the screen on – and
Varia software. mobile phone via Garmin Connect there are two options for this: one for the profile and
Mobile App and it will send a pre- one system option. I found it best to set all profiles as
Usability set email and TXT inserting your display, then it was easy to swap when riding with the
The unit is quite intuitive, yet there are so many GPS position. system option. Even on long rides I did not run out of
options, it is worth taking a little time at first to battery power with the screen constantly on.
TRIED & TESTED
Navigation
I very much liked this function. I was impressed with
the clarity and ease of use of the maps and route
setting. With this unit you can perform all the
navigation and route finding without any need to
connect to another device/computer or download etc.
It also has the ability to create round-trip routes. This
uses the Garmin Trendline Popularity Routing which
takes data for thousands of stored routes using the
most popular to create good interesting rides. When
out on the road it gave good warning and instructions
before the required turns etc. I also grew to like the
road warnings like “approaching sharp left corner” –
very useful when riding/leading a group.
It comes with a complete UK map and most of
Europe, and you could easily add additional maps by
using the micro SD storage slot.
Data
If you are a data addict you will not be disappointed
with the edge 1030. As well as Garmin Connect (and
connect mobile) you have online apps (Strava and
Training Peaks ) plus many more.
There are some new features under the “My Stats”
screen. This calculates and displays many starts like
VO2 Max, training load over a number of days,
recovery period and more. Then when attached to
devices like the Vector 3, HR monitor, speed and
cadence sensors, you can have as much data as you like.
Accuracy
I did test the accuracy of GPS and the Altimeter; I just
used the defaults and let it acquire its own settings. I
found it very consistent and accurate when compared
with other devices and known hill heights etc. The GPS
was very good for the navigation accuracy.
Summary
The Edge 1030 is suitable if you are looking for a new
bike computer, and/or want maximum connectivity.
However, if you have a bike computer you’re happy
with, you could wait until you need to upgrade. Then
go out and invest the extra £500 and connect using
the Edge 1030.
I GREW TO LIKE THE ROAD

WARNINGS LIKE “APPROACHING
SHARP LEFT CORNER” – VERY
USEFUL WHEN LEADING A GROUP
WHAT IS IN THE BOX?

• The Edge 1030
• A handlebar front mount arm, with a clip
to support the extra battery pack.
• Some rubber shims and allen keys to
help attach the bracket to your handlebars
• A set of normal quarter turn brackets
and rubber bands to attach to handlebars/
stem etc.
• USB charging cable
• Quick start Instruction manual
• Normal legal disclaimer booklet
ESSENTIAL TRI TRAINING
Kit bag
FE AT URE M ALCOL M BR ADBROOK
As we move into Autumn, we feature some great

options for chilly starts, long rides, and data mining
Stealth Vegan Recovery Protein Drink

Mix (Mint Chocolate) 660g £25
This vegan recovery protein drink is packed
with protein, carbohydrate, electrolytes, and
vitamins to be a filling drink after intense
exercise. It uses a combination of pea and
rice protein and contains all of the amino
acid building blocks to help recovery. It is
very tasty but mint choc chip was a little ice
cream-like for my early morning workouts.
secret-training.com
Le Col Pro Jersey £120

Designed for pro racing with a svelte aero fit, front zip, three back pockets, silicon gripper on
sleeves and waist. Priced at the higher end of the market for a reason. lecol.cc
Le Col Pro Bib Shorts £150
The pro dolomiti chamois is this bib’s competitive advantage – ultra thin and light; perfect for
racing/peloton rides. The upper is made with minimal and moisture wicking fabric. lecol.cc
Wahoo TICKR FIT £64.99
A great option for those of us that find
chest strap monitors a restrictive and
wrist-based monitors less accurate than
we like. This heart rate armband
provides accurate data and pairs with
most fitness apps through Bluetooth Iffley Road Barnes Merino Beanie
and ANT+. It is water-resistant and Midnight Black £28
rechargeable battery lasts up to 30 This is a lightweight hat which is made with
hours. uk.wahoofitness.com 100% Merino wool so is exceptionally
comfortable. It’s great for prepping in
transition during a chilly early start and the
material means you can wear it for the run
without overheating. Despite it being 100%
wool you can machine wash it safely at 30C.
iffleyroad.com
Stealth Midi Cropped Jacket (Mint) £130
This women-specific jacket is designed with high-
tech moisture wicking, and made specifically to
be less bulky than other jackets, for easy storage
in back pocket. Has a micro-fleece collar for
comfort and unique cropped design.
kandesent.com
MP Technique paddles £16.98

Many paddles focus on hand position alone,
but this is all about using the hand, wrist,
Veloforte Bites Bag £6.99 and forearm in the catch. The MP stands for
The Veloforte bars are great for long distance events and the mixed bites bag Michael Phelps so you would hope it will
makes it easier to munch with a ‘little-and-often’ strategy on a long ride. The make improvements. The design prevents
bag contains three flavours – Classico (citrus and honey), Ciocca (cocoa) and Di swimmers from bending at the wrist and
Bosco (red berries) – and it’s naturally free of gluten, dairy, egg, or any dropping the elbow and the vent holes
preservatives and additives. provide a natural feel of the water.
https://veloforte.cc/ michaelphelps.com/uk/
IN DEPTH GEAR REVIEW
Canyon Aeroad WMN
CF SLX Disc 8
The Canyon Aeroad is marketed to the competitive
cyclist or triathlete who wants a high-performance
bike – one that doesn’t compromise on comfort
or price. We put it to the test to see if it delivered
cost: £3599 website: canyon.com
Photos Geoff Waugh
BIKE REVIEW
ON THE FLAT, THE AEROAD SIMPLY GLIDES ALONG AND

I FELT AS THOUGH THE EFFORT I PUT INTO THE PEDALS
TRANSLATED INTO DOUBLE THE POWER AND PERFORMANCE
THAN I EXPECTED – I WAS PLEASANTLY SURPRISED
Specification
Our test bike is the latest racing bike in the
Aeroad CF range. The CF SLX combines
the best aerodynamics with the classic
‘race bike’ parameters: maximum stiffness,
lightness (frame), precision handling and
consistent comfort. Ideal for competitive
touring cyclists (who love performance and
comfort, and a slightly more aggressive fit)
or triathletes who want to progress through
the ranks. I’d even argue it suits endurance
cyclists, particularly those who prefer
70.3s or full-distance triathlons. It comes in
various sizes, and the colour obsidian aqua.
The ride
Canyon’s tag line for the CF SLX is reinvented
‘aero-optimised performance’ and the
company claims it is one of the best handling
frames in the business. The test bike arrived
in the middle of winter, so I had to be patient
and wait for the roads to thaw a bit before
really taking it through its paces. Once the
weather and roads were more inviting, I was
able to test the bike on a number of short and
sharp rides, social/touring rides, steep hilly
rides and also tested it’s speed on the flat.
Fit
It took a few rides to get comfortable, and
I suspect I needed a small, rather than the
medium I tested (like many of you, I’m right
between sizes, which can be tricky when
changing to a new bike and with bike fits).
The CF SLX sizes are: 2XS, XS, S, M. I felt
a little stretched in the arms, but after a
couple of seat height/position adjustments,
my position seemed more natural (I wasn’t
thinking about it!) and I felt more in control
which boosted my confidence. Canyon
IT’S SUPER SMOOTH AND LIGHT ON HILLS,
offers a reliable PPS (perfect positioning
system) online which I recommend you
STABLE AND NIMBLE ON THE DOWNHILLS
use to get the exact fit for size. AND INCREDIBLE IN TERMS OF ACCELERATION
Handling
The CF SLX comes with Reynolds Strike SLG
carbon disc wheelset, fitted with Continental – I was pleasantly surprised. The steering is
Grand Prix Attack III, Grand Prix Force III sensitive, sharp and direct, which makes for
tubeless tyres, and the tester I rode had quite an aggressive ride. This bike is a serious
80mm rims (standard wheels with the CF contender for the competitive triathlete, yet
SLX). The disc brakes (Shimano Ultegra) were the quality handling and smooth ride make
super smooth and easy to use, and made it a great option for cyclists who simply love
a considerable difference when it came to going for an endurance ride on a great bike.
responsiveness. The carbon frame is ultra
light and stiff so is a little sensitive – the more Comfort
relaxed I became, the better the bike felt in Despite the racy feel, the ride hasn’t been
terms of handling. It took me a good few compromised and was comfortable, both on
rides to get used to the position (the frame short, sharp sessions and endurance rides (of
felt long and a little big – again, I think a small 3 hours plus) thanks to the Sella Italia SLS Lady
would be more suitable, if I was to buy one). Flow seat, easy-to-adjust Canyon S27 Aero seat
The deep rim wheels and light and post, normal bar and stem, and ergo speed gel
aerodynamic frame made windy days handlebar tape. I forgot gloves on one long
challenging at first, but once I got used to the (3 hour) ride and felt no discomfort, rubbing
handling and tweaked my position, I really or pinch/pressure points. The breaking is
enjoyed riding the Aeroad. It’s super smooth excellent and sensitive thanks to the Shimano
and light on hills, stable and nimble on disc brakes (ST-8020), which offer improved
downhills and incredible in terms of ergonomics – and a rotor diameter of 160mm
acceleration, especially when doing sprint (and improved temperature management
sessions. On the flat, the Aeroad simply thanks to the rotor design, SM-RT800).
glides along and I felt as though the effort The 52/36 crank suits this performance bike
I put into the pedals translated into double perfectly, and combined with a 11-30 cassette
the power and performance than I expected offers enough scope for steep climbs/descents.
BIKE REVIEW
THE VERDICT
The Canyon Aeroad CF SLX Disc
8.0 is an aero bike that lives up to
its name as a versatile racing bike,
yet it’s comfortable enough to
train on through the winter and
on longer rides. It’s worth either
spending time adjusting your
position/bars/seat yourself until
you are comfortable or getting a
professional bike fit (£100-£300,
so shop around). Actual weight,
without pedals, is 7.70kg – and a
handy tip is to carefully consider
the sizes, for the XS is larger
than it sounds. The Aeroad’s
acceleration is impressive and the
aerodynamic wheels will see you
slice through the wind (in strong
gusts, be careful as the Aeroad
is a little tetchy, particularly
for the less-experienced cyclist).
The bike (including the Shimano
Ultegra hydraulic group) is good
value for money. Final word:
if you are looking for a fast
aerodynamic bike with an
aggressively low position at value
for money, look no further.
MEET THE BRAND
Q&A
CRAFT Sportswear
We chat to Elise Barnes - CRAFT Sales Purchaser and Administrator
W
here did the idea for the company The second hero product is the Eaze collection: The
come from? Eaze collection for both men and women is inspired by
In 1973, sports-lover and technical run fitness, and combines the high level of functionality
wizard Anders Bengtsson developed that CRAFT is known for, with a more modern, fun,
a (now) legendary functional design at affordable prices. From jackets, tees, singlets,
baselayer in Borås, Sweden. Three tights and shorts, there is a great opportunity to mix,
years later, in 1977, the brand CRAFT was born. Since match, and create exciting looks with this range.
then, CRAFT has been known for pioneering technical
sports apparel providing fantastic moisture How do you test your gear?
management, sport-specific ergonomics, Nordic design In our case, that includes not only teaming up with first-
and great comfort. The brand is embraced by the class athletes but also collaborating with the best fabric
world’s best athletes and various national teams in all manufacturers and the leading research labs across the
categories. The bodies of athletes – whether pro or globe. At the Swedish Winter Sports Research Centre,
amateur – quickly begin to cool when the clothes in we study biomechanics, functionality and how various
contact with the skin become wet with sweat. Their fabrics affect athletes’ bodies and performances. This
performance drops at pace with the cooling of their state-of-the-art institute has been the starting point for
body, disturbing the fluid balance even more. If the many of our revolutionary garments, including the
problem can be solved, the efforts would be even more cross-country suit that reaped great success at the
worthwhile and successful. Olympics in Sochi as well as the latest outfit for the
riders on BORA-hansgrohe.
Why did the name CRAFT come from?
The name CRAFT of Sweden appeared in the market Tell us about your other projects
group’s discussions and it was agreed that this was a CRAFT has signed a three-year contract with BMC-Vifit
great name with many meanings, not least Sport Pro Triathlon Team powered by Uplace. The
CRAFTSMANSHIP. collaboration means that CRAFT will be the team’s
exclusive apparel partner for the next three years. We
What is the background of the staff? Does everyone are excited to work with our new partners. Keep an eye
also compete/train regularly? out on our Twitter and Facebook page for latest news
We truly love sports. Almost every day a group of Twitter @UK_craft Facebook – @craftukandireland
CRAFT employees can be seen leaving the office for a
5-10k run, a bike-tour or, when the weather permits, CRAFT is most widely known for its high-performing
cross country skiing the to test our latest equipment. base layers – why is this?
We also work for and learn from some of the best Refined over nearly four decades and engineered to the
athletes around the globe in our strive for excellence. highest standards, CRAFT’s base layer collection is in a
For us at CRAFT, life is sweat and we intend to control it! league of its own. CRAFT is a pioneer in performance
base layers and this is because of the years of
What is your hero product this season and why? research and testing that has gone into the design and
It will come as no surprise that one of our hero products creation of the product. CRAFT offers functional
is a base layer – the product that we are most widely garments that provide excellent body temperature
known for! The Cool Mesh Superlight (made for both management during exercise in any condition. The
male and female). fabric structures and knitting techniques interact to
This Superlight mesh top has superior ventilation and efficiently transport moisture away from the skin and
cooling, as well as an ergonomic fit for total freedom of distribute it on the outside, where it either evaporates
movement. Its lightweight, micro polyester mesh fabric FIND OUT MORE or is passed on to the next layer for optimal
with six–channel fibre construction pulls perspiration CRAFT Sportswear: performance and comfort. Our range of functional
vapour off the body to keep you cool. craftsportswear.co.uk base layers consists of and is inspired by three
categories: Stay Cool, Be Active and Keep Warm.
CRAFT IS A PIONEER IN PERFORMANCE BASE What does the future hold for CRAFT?
LAYERS BECAUSE OF THE YEARS OF RESEARCH We are very excited for the future of CRAFT, gearing up
ready for the tour de France, and preparing to visit
AND TESTING THAT’S GONE INTO THE DESIGN Sweden to look at our Autumn/Winter 2019 collection.
There may be some news for 2019 but we can’t say any
more than that for now…… Watch this space.
TRAINING TIPS
TIPS FROM THE TOP

Downhill
running
Top tips from endurance
athletes Hayden Hawk & Tom
Evans who are enjoying the
new Hoka One One Torrent
01
Foot strike
People twist their ankles going
downhill because they are
landing on their heels and they have to
06
contend with so much body movement (so a the animal world, animals use their tails to Brain power
lot of force goes through your heel). People help them run along branches (monkeys for Research suggests your brain can
heel strike because they are breaking and example!); we don’t have a tail so we need memorise a few steps, so if you
want to slow down (obviously because it’s to use what we’ve got – so use your arms! are looking ahead of you, when you are
steep). However, if you can gather a little bit You’ll have more balance, feel more doing your next stride your foot will
of confidence, lean forward slightly, and get confidence to be up on your toes and feel remember what you’ve just seen. This helps
on your toes, you’ll be running with much more stable. you keep your rhythm and also stay relaxed.
more foot control – yes, you’ll think you’ll
04 07
fall over, but I promise you, your legs are Look ahead Smile and be a kid!
going to catch you! Always be looking forward and Enjoy running downhill and smile
be thinking of your next two or so that you can be as relaxed
02
Stride length three steps ahead of you. Avoid looking possible. It’s so much fun to run downhill,
If you are running on the road, straight down at the ground right in front and smiling will have an impact on how you
every stride is exactly the same, of you. I’ve heard so many people say perceive running downhill. It will also give
but when you are on the trail every step is they’ve been so focused on the terrain you the confidence to enjoy it more.
different, and that’s why all of your right in front of their feet and when they Remember, there will be an uphill around
supporting muscles, and stabilising muscles look up, wham! They get slapped in the face the corner!
(glutes) start to get fatigued and you use far by a branch!
08
more energy as you start to move from side Be patient
05
to side. Try to avoid moving from side to Be aware For ultra runners, reserving your
side and just adapt the length of your stride, Always stay present and energy on the downhill can make
so long and short. This will keep you as familiarise yourself with your or break your race, so be conservative when
efficient as possible. You’ll use less energy. surroundings by always looking around you. running downhill (the temptation to just let
This is key. It helps you gauge and prepare go and zoom downhill is so strong because
03
Balance for what’s ahead too. For example, if you of gravity and the fact that the uphills seem
Many people worry about having see a rock ahead of you and you feel to take a lot more effort). Hayden and Tom
the perfect form when running confident you can leap off that rock and go can’t emphasise enough, how important it is
downhill, but don’t worry about this – and right into another stride, you’ll keep to reserve energy early on in an ultra run, on
use your arms to help you keep balance. In momentum and efficiency. the downhill, and you’ll finish strong.
Ride With Confidence
Trust In Continental
#getthegrip
Continental Performance tires: delivering

exceptional performance and outstanding
quality, wherever the road takes you. GRAND SPORT RACE
conti-bicycletires.com 23c/25c/28c/32c 700c

CYCLING
GORGEOUS
GIRONA
Spectacular scenery, jaw-dropping climbs and 10 months of balmy weather
make northern Catalonia’s largest city a cyclist’s goldmine
WORDS TOBIA S ME WS
CYCLING
“Did you see him?” asks our guide, Agnes,

as I suck on air whilst simultaneously trying
to take in my surroundings at the summit
of Rocacorba, the Costa Brava’s most iconic
climb and a favourite amongst the plethora
of pro cyclists that live and train in the
Girona Province.
“See who?” I reply, as I try to remove the sweat from
my eyeballs that combined with the condensation
in my sunglasses, had rendered me practically blind.
Having heard that the now-retired David Millar
regularly trained on 13.8km-long Category 1 climb
during his time as a professional and resident in
nearby Girona, I was half expecting her to mention
his name. However, I had to admit that I barely saw
anyone or anything as I was too busy perfecting
my “el gancho” look – a phrase the Spanish use to
describe the expression a cyclist gives whilst putting
Images GAVARRES & ALT EMPORDÀ ®FacuAguirre. Arxiu Imatges PTCBG, Lloret18_009, GIRONA PYRENEES. The Col Collective. CBGTB Image Archive,
in a lot of effort – similar to a fish being caught on

a hook and removed from water.
But once I had caught my breath and soaked in
PIRINEU DE GIRONA. VOLATA. Arxiu Imatges PTCBG, GIRONA. Jase Wilson. Arxiu Imatges PTCBG, lloretcycling_extremteam_oscar-vifer-8451
the panoramic view of the rolling landscape of this

corner of Catalonia, with the giant lake of Banyoles
at my feet, I could see exactly why the professionals
riders would flock here in their masses. It’s quite
simply mind-blowingly lush. Paradise.
Not just a pretty place

I’ll be the first to admit that before my love affair
with riding bikes took off, if you were to have
mentioned the Costa Brava to me I’d have
immediately thought of the TV show A Place In
The Sun. And although the Costa Brava may well
still be a destination for the retired looking for
sunshine at an affordable price, it’s got a new
clientele who happen to have a penchant for
cycling. And they mostly go to Girona.
This cycling renaissance started off with the
Americans and the likes of Lance Armstrong and
his U.S. Postal Team who set up shop in Girona
back in the Nineties, using the city as a European
hub. But word caught on quickly and many more
pros followed, including the aforementioned
David Millar, Bradley Wiggins, George Hincapie,
Christian Meier, Dan Craven, to name just a few.
Fast forward 20 years, and today you’ll find around
80 professional cyclists based in and around the
city, including three pro teams.
To be honest, cycling fan or not, it’s not like
anyone needs an
excuse to visit
Girona – close to I COULD SEE
both the Pyrenees
mountains and the
EXACTLY WHY THE
sea, 90kms from
Barcelona and
PROFESSIONAL
boasting a balmy RIDERS WOULD
climate that allows
for 10 months of the FLOCK HERE
year of cycling.
In fact, it’s only in IN THEIR MASSES.
the months of July
and August, when
IT’S QUITE SIMPLY
the temperatures
get a little too
MIND-BLOWINGLY
sweltering for LUSH. PARADISE
CYCLING
comfort and the roads become too busy cyclists. And if you’re lacking in time and
with tourists, that it’s not advisable to visit. THE CATALONIANS REALLY GET want someone to organise your holiday
Gran Fondo madness CYCLING. IT’S IN THEIR BLOOD. for you, you’re in the right place. There are
not just one, but four cycle tour companies
But on this occasion in early June, I was
lured to the region by two events – the
IT’S ALMOST IMPOSSIBLE operating in Girona – which gives just a hint
at the demand there is for two-wheeled
Sea Otter Europe Gran Fondo followed
immediately by the Girona Cycling Festival.
TO GO FOR A RIDE WITHOUT excursions in the area. One of the most
successful bike rental companies is
Indeed, when you take a licensed event
of the world’s largest cycling festival
SOMEONE ENCOURAGING YOU BikeBreaks Girona Cycle Centre, run by a
British/Dutch couple who’ve been riding the
and hold it in a city synonymous with ALONG, SHOUTING “ANIMAL” cycling wave since starting the company and
cycling, it’s unlikely you’re going to fail. are the hosts of the Girona Cycling Festival.
Which was proven by the thousands of And they’ve taken full advantage of the
people either taking part in one of the heightened interest. “In Girona we’ve seen
events or just ogling at the shiny bikes a “timed event”, it had a few cheeky timed cycling develop massively,” BikeBreaks owner,
on display in the sea of bike brand stands. sections on the climbs. Dave Welch, tells me after one of the festival’s
Similar to its American cousin, the Sea key events, a timed hill climb up Els Angels,
Otter is spread over three days, allowing Après-velo just on the outskirts of Girona. “We started 10
riders to choose from a multitude of Once back in Girona, the après-ride scene years ago with 10 bikes and now we have 300.
mountain bike and road sportives, is the stuff of dreams. If for some bizarre And we’re full.” And after seeing the multitude
including the Sea Otter cyclesportive, reason you didn’t fancy strolling amongst of cyclists sprinting up the surprisingly
which this year formed part of the Gran the medieval streets, some of which you pleasant climb, I can well believe it.
Fondo World Tour. With four distances on might notice from Game of Thrones, Dave describes Girona as “the perfect
offer, I chose the 125km event that you could sit in any of the multitude of storm” before admitting that there are plenty
took in the western province of Girona. bustling cafes, or better yet, one of the of other places that have good weather,
Rolling hills, panoramic vistas, lakes and boutique cycling cafes, such as La Fabrica rolling topography alongside decent roads
forests – it had it all. And although not or La Federal – both owned by ex-pro and places to ride, “But the difference
CYCLING
NEED TO KNOW
WHERE TO STAY: Most
of the hotels in Girona cater
for cyclists, with secure lock
ups and bike-washing facilities.
I stayed at Hotel Carlemany
(hotelcarlemanygirona.com),
a stone’s throw from the city
centre. If you’re in Lloret de Mar,
then the Gran Hotel Monterrey
(granhotelmonterrey.com) is
a great base from which to
explore the coastal roads.
HOW TO GET THERE:
Girona airport is less than 30
minutes’ drive from Girona.
between other places and Girona is Girona.”

And although Girona might well be a
fabulous place to base yourself, no visit
to the Costa Brava is complete without
heading towards the Mediterranean and
tackling the stunning coastal road between
Tossa de Mar and Sant Feliu de Guíxols.
Believe me, it’s the stuff of dreams and
a place you can quickly feel at home.
Because, unlike many other nationalities, the
Spanish and more precisely, the Catalonians,
really get cycling. It’s in their blood. And it’s
almost impossible to go for a ride in Catalonia
without someone encouraging you along by
shouting “Animal” or more frequently “Venga,
venga”, which if you say in English – “Come on,
come on” – well, it just doesn’t sound right.
Even if you don’t ride a bike, one trip to
Girona is enough to make you consider
at least buying one. You just can’t fail to feel
a little bit inspired. Whether it’s the stunning
vistas, the weather, the ridiculous number
of bike shops, the plethora of professionals
training there, the culture, the boutique
cycling cafes, this is one place you’ll always
want to come back to. I certainly do, if only
to climb Rocacorba again.
TIM DON TRAINING GUIDE
DOWNLOAD YOUR FREE

ZONE3 TRAINING GUIDE,
PACKED WITH TIPS FROM
BRITISH PRO TRIATHLETE,
TIM DON TO HELP YOU REACH
NEW LIMITS THIS SEASON.
SIMPLY VISIT: ZONE3.COM/TIM-DON-GUIDE

WELLBEING ADVICE
SLEEP TIP
Snacking:
Suggested to help you sync with your body clock, drift off quickly, improve sleep
quality and wake-up feeling fully-charged to win the day
Pre-sleep snacking – what’s the secret? unfounded. While it may be wise to opt
Consuming a small amount of for a protein cookie, the childhood
carbohydrates before bed stimulates a ritual of cookies and milk before bed DID YOU KNOW
healthy blood sugar and insulin release, may have substance to it. Research In 2017 The Nobel Prize for medicine was awarded to a team of American
helping sooth the nervous system and suggests that a light, pre-sleep snack sleep researchers who discovered the master genes that control our
encourage sleep-promoting tryptophan (typically around 60 minutes pre-bed) internal body clocks – the ‘Circadian Rhythm’. The scientists revealed that
uptake in the brain. Adding some which contains a mix of carbohydrates, the genes stimulate activity in the suprachiasmatic nucleus (SCN) part of
protein and healthy fats helps stabilise protein and a little healthy fat, such as the brain, which connects to our eyes and the pineal gland – the SCN sits
blood sugar. Stick to eating 150–300 omega-3 or coconut oil, can positively in the hypothalamus and is responsible for controlling circadian rhythms.
calories as high calorie meals and meals affect sleep patterns and may offer In a perfect world, this floods the brain with melatonin to elicit deep and
high in fat are likely to adversely affect benefits including better cardiovascular restful sleep – switching on at night and off during the day. In our version
digestion, fat storage and sleep health. Check out neubria.co.uk for of reality, modern life and technology are often at odds with nature,
patterns. That said, if you exercise information on a range of evidence- hijacking DNA and triggering genes to express themselves in potentially
intensely in the evening, risks of gaining based lifestyle supplements that negative ways – including unhealthy sleep patterns.
weight due to eating carbohydrates are support a healthy lifestyle.
LIGHT PRE-SLEEP
SNACKS:
• Protein cookie & small
glass of milk
• Tablespoon of almond
butter on a slice of whole
wheat toast
• Piece of fruit + tablespoon
of peanut butter
• Half cup of cereal with
milk or protein powder
• A few crackers with
cheese
• Half cup of greek yogurt
& blueberries
NAVIGATION
SHOWING
THE WAY
WITH OUR DESIRE FOR NEW ADVENTURES GROWING, NEVER
HAS BEING ABLE TO NAVIGATE BEEN MORE ESSENTIAL. HERE ARE
SOME TIPS TO ENSURE A SAFE, SUCCESSFUL EXPEDITION
WORDS SE AN MCFARL A N E
NAVIGATION
NAVIGATION
T
here are few, if any, forms of
outdoor exercise that don’t
benefit from navigational
skills. Whether it be a
complex orienteering event
or simply taking the car to
the local pool, our ability
to move from one point to
another always needs some
form of navigation. We take
so much of that for granted,
but as our desire to explore
expands, our enjoyment of the great
outdoors is more and more dependant
on our ability to navigate.
I’m forever treading the very fine line
between encouraging people to get out and
push their limits whilst ensuring they do so
safely. Getting lost in the hills is no fun, but
neither is staying on the sofa for fear of
doing so. My own lack of navigational skills
combines with my poor sense of direction to
make me feel pretty inadequate when a big
day out moves (often unintentionally) into
expedition-type territory. I’ve learnt over
the years how to cope, both in the interests
of self-preservation as well as making sure
to not in any way compromise the safety
of others with me.
Modern tech vs a map and compass?

There’s long been a big debate around a map
and compass versus modern technology.
As someone who is passionate about getting
as many people out and about as possible,
I’m quick to stress the incredible benefits
of various gadgets. I’ve know far too many
people who carry a map and compass, yet
can’t use either. It may get past a race safety
check but, after that, their use is of very
limited and questionable value in such a
scenario. I’m constantly told how things,
like phones, can fail but I’ve also seen plenty
of soggy and unreadable maps. A phone
may fail but if you take three pieces of
reliable technology, what are the chances
of them all going pop? I can feel the of access is very important and having a forecasts are vital and whilst the usual
mountain leaders screaming at the page… system that allows regular checking rather cautionary advice that the weather can
So, what do I do? For a big expedition race than detailed map pondering and plotting change quickly is valid, a clear, large and
in an area I don’t know well, I take a map is, in my experience, more effective and prolonged settled spell in the morning is
and compass and can use it in a very basic also much quicker in races. guaranteed not to have extreme conditions
way. But I also take my phone with a suddenly arising. Use such a settled spell to
mapping app with GPS. I’m constantly Two watches are better than one push on with bigger days and develop your
amazed at the older members of my hill There are plenty of other practical tips I’ve skills. Like so many things, start small and
running club who are fascinated by these learnt over the years. I regularly use the don’t bite off more than you can chew.
types of apps. Get one – they’re brilliant and altitude reading on my watch. Checking Knowing your companions is very
good value for money. They’re also great the height that you are at is a basic but very important, particularly in relation to their
for plotting DIY adventures. In addition to helpful thing to do. Visualisation is also skills and attitude when in big landscapes.
that, I plot my route on a GPS watch and really useful. So, say I’m heading up the Pig I have mates that I feel very comfortable
have been known to sometimes even wear Track to Snowdon, I do an internet search on challenging terrain and will gladly
two watches of different brands. Each in advance and look at the images with let them do all the navigation. But I have
brand tends to have their own particular particular focus on key sections. Rivers others who, if I know are coming, I’ll stick
system and it’s good to use more than one and streams are very helpful as they flow to the turbo. Be wary of several people
to be extra sure. In order, I use the watch downhill – an extremely obvious fact but all knowing not a lot. A little knowledge
or watches, phone, map and compass. Ease surprisingly often forgotten. Weather really is a dangerous thing.
We should never overly hold back our
WE SHOULD NEVER HOLD BACK OUR INSTINCTIVE URGE TO instinctive urge to explore and have
adventures. That urge is central to
EXPLORE AND HAVE ADVENTURES. THAT URGE IS CENTRAL who we all are, allowing us to truly
feel alive and have so many magical,
TO WHO WE ALL ARE, ALLOWING US TO TRULY FEEL ALIVE invigorating and memorable experiences.
Safety really is paramount; be sensible,
but don’t let that put you off.
NAVIGATION
5 HELPFUL HINTS
1 Use the technology.
GPS apps are awesome.
2 Check the full

functionality of your
fitness watches. There’s
likely to be some handy
navigational aids somewhere
in that seemingly overly
long PDF manual.
3 Choose your companions

wisely. Target
encouraging yet
safety- conscious people.
Avoid know-it-alls or
gung-ho advocates.
4 Look in advance at images

of where you’re going
and route guides.
5 Keep planning adventures

and pushing your skills.
ETHICAL CLOTHING
SAVE TIME, SAVE

THE ENVIRONMENT
How often do you wash your sports kit? Every day? It needs it, right? Wrong. By
making a few small changes, you could reduce your environmental impact by 50%
W
WORDS K IR S T Y RE ADE
hen we are fabric. We sweat, the material in running material (rather than a man-made fabric),
looking for tops and shorts is designed to wick that which is biodegradable and renewable. Many
environmentally sweat away and most technical fabrics brands using merino will also tell you exactly
friendly kit to wear do that by trapping sweat (and therefore where the wool has come from and the
for running, we bacteria) in the fibres. If you then wash it on standards the sheep are kept to. In terms
tend to look at the a normal cycle, it will smell sweet again, but of reducing your environmental impact, it’s
fabrics used and unless it’s washed at over 67 degrees, the certainly a great option. The negatives about
the manufacture bacteria will still be there, they will just be merino are that it’s expensive and some
methods. This puts the responsibility firmly dormant. This will mean that when you wear people don’t like the way it takes a while
on the brand and we as the consumer can it again, and it starts to get warm and damp, to dry out once it gets sweaty or wet.
buy them and feel good about ourselves. But it’ll start to smell again. It’s a multiplier
what if we were to tell you that research has effect, so your old favourites, which you The power of Polygiene
shown that two-thirds of the environmental wear again and again, will probably Another great option
impact of a garment happens during experience this issue more than other kit. for kit that you don’t
consumer use? So, is the solution to wash all your kit have to wash as much
How many times do you wear a running at over 67 degrees to kill off the bacteria and won’t stink is
top, shorts or socks before putting them each time? Well, that could work to stop products treated with
in the wash? I’m sure that for most of us it smelling, but it would also destroy that Polygiene. Polygiene
any answer but “once” is going to gross garment pretty quickly!
us out a little. So every time you wear,
you wash and that involves water, Buy cheap, buy twice
electricity, detergent; it may even involve But how do you reduce your environmental
a tumble dryer. This use of resources and impact by washing your kit less, without
energy all adds up over time. And the more stinking? The answer is to buy your kit
you wash an item, the quicker it’s going to carefully. Do you find that free technical
break down. The colour will fade, it may T-shirts that you get from races start to stink
start to lose its structure and not fit so way before other running kit in your
well and, eventually, it will end up in the wardrobe? Low-quality, cheap fabrics are
recycling pile. Some of this wear and tear unfortunately likely to break down and
is inflicted by the washing machine (and stink quite quickly, ending up in the
some of it by you being badass). So, if you recycling bin. So, it really is a
currently wear kit only once before you case of buy cheap, buy twice.
wash it, could you bear to wear it twice if If you want kit to last, what
it meant you reduced your environmental do you look for?
impact by 50% and increased the life of it? We all recognise merino
as a fabric that will last a
Smelly kit, smelly kit long time and won’t tend
There’s obviously a slightly embarrassing to stink, even when you
issue here which we have to talk about, and don’t wash it every time
that’s stink. If you’re not washing kit after you wear it. The other
every use, won’t it smell? Well, that depends. big plus for merino in
Why does your kit smell? Essentially, it’s terms of environmental
because of a build-up of bacteria in the factors is that it’s a natural
EVERY TIME YOU WEAR, YOU WASH, AND THAT

INVOLVES WATER, ELECTRICITY, DETERGENT. THE USE
OF RESOURCES AND ENERGY ALL ADDS UP OVER TIME
ETHICAL CLOTHING
originates from the healthcare sector, where cycle, from production processes (Polygiene that you get what you pay for with kit and
it was used to ensure that materials were is applied at the same time as dyes so it’s a if you invest in good-quality stuff it will last
sterile by applying their silver ion treatment co-application; there are no extra processes you years. The fit and the feel of the fabric
to guard against bacteria. Now, they apply involving energy or water to use it), right is really important – we want kit we’ll feel
the technology to garments, footwear and through to educating consumers about good in – but what about fashion? Could we
kit (such as backpacks), to keep them hygienic how it can be worn again and again without see the outdoor industry go down the same
and smell-free. Polygiene (consisting of silver washing. They work with many brands route as fashion and produce “fast fashion”
chloride produced from recycled silver) is who have extremely high sustainability £5 T-shirts? Stephen thinks not. “The
applied to material during the production standards. For example, Patagonia were one difference between running and fashion is
process and this creates a permanent effect of the first companies to adopt the “bluesign that people love their sports kit and they
on the product for its lifetime. Polygiene system”, which evaluates and reduces have favourites they rely on and want to
sits within the fabric and kills the bacteria. resource consumption in their material use again and again. They don’t want ‘fast
Therefore, you can wear it and wear it, and supply chain. But they also have their own fashion’ pieces that they buy cheaply, wear a
it won’t stink. Or as Polygiene puts it very “Patagonia” standards, their own bar for bit, then chuck out when it’s out of fashion.”
succinctly: “wear more, wash less”. sustainability, and to work with them So, if we want to reduce the environmental
you need to go into fine detail about your impact of our outdoor kit, we need to think
From cradle to grave processes in order to reach that bar. from cradle to grave. We need to look at
I spoke to Stephen Hobday, who’s Polygiene work with many outdoor its sustainability credentials, we need to
responsible for sales and marketing brands like Montane, 2XU, dhb, inov-8, consider quality and how long it will last, and
for Polygiene in the UK. He told me how Mountain Equipment and Rab. we need to think about washing it less. Just
committed Polygiene are to working with Stephen advises us to look at the label think about what you can do with all that
brands to help reduce the environmental of a garment before we buy it to see what time and money you save by doing less
impact of garments throughout the life ingredient products it uses. His feeling is washing. Race entries, more kit…
WORKOUT IDEAS
OUTDOOR BOOTCAMP
AMY CURTIS is editor of Outdoor Fitness and a REPS level 3 certified personal trainer. amycurtis.co.uk
Workout 1
Clean and
press
Works: Legs,
arms Reps: 12
Sets x3 Frequency:
x3 week
1
THIS EXERCISE IS A
1
mix between resistance
and cardio while using
muscles in both your
upper and lower body so
it’s a good one to include
if you’re short of time.
Start in a squat with the
kettlebell held low
between your shins. To
ensure your back stays
2
flat and the movement is
balanced, you have the Workout 2
option to hold your free
arm straight out at a
2 Bent over row
right angle to your side.
In one movement, push Works: Triceps, glutes, core Reps: 12
through your heels to Sets 3 times Frequency: 3 x week
come to standing, while
lifting the kettlebell and ANOTHER WAY TO WORK two muscle groups at a
flipping it around so the time is to combine two moves. Here we have
‘bell’ rests on the back of combined the bent over row with a lunge to tackle
your wrist. Pause here legs at the same time as triceps. Go into a lunge,
and take in breath. Push making sure your front knee stays clear of toes, while
the kettlebell upwards back knee drops downwards in a vertical drop. At the
over your head, pushing bottom of the lunge, lift the kettlebell, leading with
from the shoulders. the elbow, keeping your arm close to your body. Note
Swing the kettlebell back
to starting position.
3 which arm is lifting in relation to which leg is forward;
this is the best stance for balanced form.
Workout 3 Uneven press-up

Works: Abs/core, pecs, arms Reps: 12 (each side) Repeat 3 times Frequency: 3 x week
1 2 KITTED OUT
Our model this
month wears BAM.
A TWIST ON THE CLASSIC PUSH-UP, by having one hand work to stay stable. Simply set yourself up in a plank Side Stripe bamboo
higher you make the range of movement on that side position with one hand on the kettlebell, either gripping shorts in Seagull print,
greater, working the muscles harder. If you choose an the handle or through the handle and grasping the bell. £35; Arm Panel sports
uneven surface, such as a medicine ball instead of a Push up til your arms are straight. Go onto your knees if shirt in Chilli Pepper,
£28; buy at
kettlebell, it will challenge your core more as well as you you can’t achieve the full push-up at first. bambooclothing.
co.uk
FITNESS COACH
Tom Dyer
People respond well to challenges; if you take the motivation to a higher
level through challenging yourself, then great results can follow
I “
f I think back to my quick recovery following the
stroke I had last December, I remember five days after
the stroke I recorded a video of myself, my speech was
heavily slurred but I told myself and my iPhone
camera that I would come back stronger and make it
my mission to help others going through a similar
situation to the one I was experiencing.
There was never any doubt that I would recover. I TOLD MYSELF THAT I WOULD
Challenging myself helped a great deal, although I did not
realise I had challenged myself at the time. COME BACK STRONGER AND MAKE
Ten years ago, I helped plan and support a cyclist called
Rebecca Wass ride from Lands End to John O’Groats. It
IT MY MISSION TO HELP OTHERS
was way out of Rebecca’s comfort zone, many people do leading and doing ourselves in our Jess + Tom Facebook
this I know, but Rebecca has Fibromyalgia which can group. The challenge is simple – we slowly increase the
cause severe fatigue and pain. She rose to the task and number of squats per day, over 30 days, resulting in a
when she arrived at John O’Groats after 900 plus miles, total number of 3,295 squats over the 30 days.
never once putting her foot down, even on the most Everyone has the same target of squats to do each day,
gruelling of climbs, she was beyond happy and couldn’t either in one go or in bitesize amounts throughout the
believe she had made it. day, and we give different variations of squats to keep
This initial challenge changed the trajectory of Rebecca’s things fun and interesting and educate people along the
life; she now completes in marathons and triathlons for way. The goal is to get active and inactive people moving
fun all over Europe, inspiring people wherever she goes to safely, stretching their comfort zones, feeling better,
do the same and push their comfort zones, whatever that stronger and ultimately happier. By the end of the 30
looks like for them. days, everyone will have done a total of 3,295 squats but
Challenges come in all shapes and sizes, for some it by breaking it down into daily goals and leading everyone
might be to take on the Three Peaks Challenge and climb through the challenge with our support, guidance and
the three tallest peaks in Scotland, England and Wales encouragement, everyone will have incorporated a
within 24 hours, for others getting out of bed can be a positive daily habit to their movement patterns everyday.
challenge, or taking the time to walk around the block, If you would like the action tick sheet of how to do this
carving 10 minutes out of your day for you. Others might challenge, head to jessntom.com/30-day-squat-challenge
look to complete the Marathon des Sables, a 251k race As a personal trainer, getting married is one of the
across the Sahara which one of my training clients biggest drivers for people to get into ‘better shape’.
decided to do as his 40th birthday present to himself! Looking good on holiday is a close second. My philosophy
A great way to rise to a challenge is to do it for a wider is simple, look to get as healthy as possible and then
cause, something that is bigger than you. When you getting into optimal shape will usually come as a nice side
attach a loved one or a meaningful ‘why?’ to your goal, effect. Focus on health first, aesthetics second.
your actions will go beyond your own limitations which Think about what your next (or maybe first) challenge
are capped by our willpower muscle. The London will be. Raise your game, start a new game. How can you
Marathon is a perfect example – every year we hear help others? How can you inspire others? Big challenges
stories of ordinary people, like you and I, who do or small challenges, commit to something and make a
extraordinary things and push phenomenal boundaries in difference to your life and those lives around you.
memory or on behalf of others, despite not having an
athletic starting point. The odds are stacked against them,
yet they defy these odds but the reason for running far TOM DYER
outweighs the cramps, the tiredness and the rigorous pre- Fitness Coach Tom teaches smart ways to create more
marathon training schedule. energy, mental clarity and stamina throughout the day – his
At the time of writing this article, my wife Jess and I approach focuses on simplicity & having fun. To hear more
have just started a 30 Day Squat Challenge which we’re from Tom & Menorca, go to menorcanretreats.com
DN O UR TEH
DESTINATIONS
DESTINATIONS
NORWAY’S STUNNING SCENERY, DRAMATIC WEATHER

AND WELCOMING LOCALS ARE ENOUGH TO TEMPT
ANY BUDDING EXPLORER – AND WITH ITS VIBRANT,
FRIENDLY KAYAKING SCENE, FOR THOSE OF US LOOKING
TO BURN OFF SOME ENERGY, IT’S HARD TO BEAT…
WORDS SE AN MCFARL A N E PHOTOGR APHS A N DY MCC A N DL ISH
DESTINATIONS
SMOLA OPENED UP BENEATH, THEN IN FRONT OF US, THE INVITING

ATLANTIC WATER WRAPPING AROUND IT AT EVERY OPPORTUNITY
T
here can be few places on
earth better set up for outdoor
activity than Norway. If there
are, I’ve yet to hear about them
and be convinced otherwise.
Some of the most incredible
landscapes on the planet
abound and the all-important
weather is perfect. It’s far
more settled than the UK, yet
there’s still vastly changing
seasons with plenty of
atmospheric as well as blue sky
days. It truly gives an
experience like no other. The
people have a seriously
impressive get-up-and-go-no-
matter-what attitude and this,
along with the unrivalled access to nature makes this a
marvellous place. But, like many a reader, I was keen
to visit without breaking the bank, undoubtedly the
key turn-off when thinking of any trip to Norway. And
after a lot of searching and some great help from the
local tourist board, my group of myself, Chris and
Andy found just what we were looking for.
The Journey
The island of Smola is just off the country’s west
coast. Flying into the town of Kristiansund, it’s a two-
hour drive north and the drive typifies what’s on offer
here. Two ferry journeys, perfect Atlantic roads
flanked by ocean and mountains with some
spectacular bridges thrown into the smorgasbord.
Smola itself reminded me of the Outer Hebrides, just
slightly better connected to the mainland with
somewhat better facilities and more accommodation,
all done in that very pleasing Norwegian style.
Absolutely nothing not to like. At the start of August,
this warm and friendly community puts on the
Atlanterhavsuka (atlanterhavsuka.com), a week long
multisport dream fest. There’s a sprint triathlon to
start things off, a midweek swimrun and then a kayak
marathon or half version at the end with a whole lot
of Norwegian relaxing in between.
We arrived in time for the kayak race and
immediately wished we’d been there from the start of
the week to take part in everything on offer, sporting
and otherwise. As we drove over the bridge, Smola
opened up beneath, then in front of us, the inviting
Atlantic water wrapping around it at every
opportunity. That familiar and appealing Scandinavian
housing was everywhere. This felt like a place where
DESTINATIONS
wealthy Norwegians holiday so would us imposters be
welcome? Absolutely, and the warm embrace from the
locals was a big feature of our whole stay. Anders and FACT FILE
Kristine Hermstad run the local kayak centre TRAVEL we travelled to
(smolakajakk.no/) and the race. Their faces seemed Kristiansund with SAS
set in smiling concrete and their eyes showed their airlines from Edinburgh
excitement of letting so many come and explore their via Oslo
back yard. Myself and Chris each hired from them a
seriously good and fast looking kayak. All the gear and CAR HIRE Avis car hire from
no idea certainly applied to me. the airport to Smola
I’ve long thought that you can tell a lot about race RACE INFORMATION including
organisers by the way they start a race. The sight of information on
Kristine and her friend plunging from the jetty into the accommodation and other
water next to me set the tone perfectly. We’re off and races and events during the
with about 22 kilometres of paddling ahead, slowly week: atlanterhavsuka.com
several others pull away. In fact, most others. Paddling
is by far and away the activity I should do more of but KAYAK HIRE
don’t. I know it targets my physical weaknesses; core smolakajakk.no/
strength, co-ordination and an ability to exert the the rest of us. I’m getting into backmarker territory MORE GENERAL
body as one unit. Chris disappears, the sum total of his yet I’m safe in the knowledge if I capsize they’d be the INFORMATION ABOUT
preparation having been to read an article on the perfect helpers. Still, that would be a bit embarrassing. THE AREA
visitnorway.no/reisemal/
I THINK I SPOT A BETTER LINE Time out vestlandet/nordvest/
I stop for a pee and stretch. It feels good. As the rest
AND TAKE IT, ONLY TO FIND of the group I’m with moves off into the distance, I
give myself a good talking to and get back in. I set
MYSELF IN SOMEWHAT HIGH myself a target of strong paddling – trying to engage
as much as I can – for a minute and work on my
SEAS AND AM GLAD WHEN I breathing. And it works. I gain on the others. They’re
RETURN CLOSE TO LAND now evenly spaced out and make perfect targets.
Suddenly a minute of this hard paddling has become
10. I’m not paddling with a high turnover rate, just
better and focusing on all body solid strokes. I’ve
internet the night before on good paddling technique. never paddled like this before and sadly never done so
I hate him. Or rather I’m hugely envious as I struggle. since. I’m convinced I’m inspired by my surroundings,
But it’s impossible to justify any negative emotions both on and off the water. Humble and nice people,
here. Tiny islands are everywhere and merge into the clearly proud of me marvelling at their playground.
horizon. It’s not very easy to follow the course as the Positive energy abounds and I’m managing to harness
field is now well spread out. I think I spot a better line at least some it.
and take it, only to find myself in somewhat high seas Over the finish line, I’m just about half way among the
and am glad when I return close to land, clearly having 40 or so starters. Chris was third!! Yes, I do hate him!
gone off line. I’m aching in strange areas, far too much He’s humble, talented and fits in very well here. The rest
effort from the elbows and hands with a total lack of of the day is filled with smiles, kayaking
engagement of my bigger muscle groups. I know what demonstrations, food, drink and well-spoken English.
I should be doing but the brain and body don’t seem Not that long after I’ve finished, the winner of the other
to be communicating with each other. race – a full circumnavigation of the coastline – comes
I’m now with some older competitors, at least I think in. I shake my head in envy. The happiness and health of
they’re in the race. Maybe not, as they look like they’ve the people pours out of them across the generations.
been out at sea for days. Their boats have small flags Andy, having photographed some of the most inspiring
all over them, impressive compasses, spare paddles, landscapes and people all over the world for more than
the lot. They look older than me, maybe 60. Then 20 years, turns to us and says, “this is hard to beat.”
again maybe 80? Norwegians don’t seem to age like High praise indeed and he’s spot on.
MEET THE BRAND
Q&A
Runderwear
We chat to Richard Edmonds co-founder of this award-winning running brand
W
What inspired you to start the control properties. Runderwear also contains very high-
company? quality, super-soft Elastane, which creates an ergonomic
Jamie and I met at Loughborough effect, allowing the underwear to move with your body
University. We were put on the same and is incredibly comfortable.
corridor in our Halls and instantly
became friends as we were What makes Runderwear different?
incredibly enthusiastic about sport. I was a runner and Runderwear is designed to ensure runners can enjoy
at the time Jamie played most sports. their running adventures chafe-free, in ultimate
After university Jamie started to run more and did comfort. All Runderwear products are ergonomically
an Ironman in the UK. We trained together and to designed to move with your body, using incredibly soft
prepare Jamie went off to do the New York Marathon. fabric, which is label-free and chafe-free.
Whilst there, he realised he had great technical Runderwear products are created on a 360-degree
clothing but was wearing his usual underwear. He machine that means no side seams digging into your
ended up looking around the expo and all he could hips and all edging is finely stitched and flat,
find was a pair of large Women’s Hot Pants! Not ideal, eliminating irritation, rubbing and VPL. The technical
but the only option. On Jamie’s return, we started to Polyamide and Elastane mix is light-weight and well-
look for running underwear; we tried a few brands, known for its highly effective moisture-wicking
but nothing was right, so decided to make our own! properties, meaning that sweat is removed from skin,
reducing irritation and ensuring chafe-free running.
Who came up with the awesome company name?! The high-performance fabric has mesh panels within
I was having lunch with a good friend of mine who did the design containing micro perforations to increase
some photography for us. I told her we were designing breathability and air-flow, making sure you stay cool
the most incredible Running Underwear – she replied and comfortable as you perform.
‘Don’t you mean Runderwear!’ and the rest is history!
What is your hero product this season and why?
What is the background of the staff? Does everyone For the summer, we are focusing on the complete
also compete/train regularly? Runderwear range (The Runderwear System),
Yes, we are all runners at Runderwear HQ!! It’s great at highlighting the chafe-free nature of Runderwear
Runderwear as we have a menagerie of runners, with products, as chafing can become even more of an issue
an array of different backgrounds, at varying levels as the temperature climbs. For the Autumn and Winter,
and stages of their running journeys. These include an we will be focusing on our recently launched long-
ultra-runner who thinks nothing of running a 100 sleeved baselayer, our soon-to-be extended Merino
miler at the weekend, a marathon runner who is on his wool range and our new support bra.
sixth marathon of the year, a relative newbie who is
gradually getting hooked thanks to the amazing How do you test your gear?
parkrun community, not to mention our 33-week We are all Runners in the Runderwear team so are
pregnant Head of Marketing, who is still running and continually product testing in our training runs and in
plans to continue until the baby arrives. races. We are also lucky enough to have a loyal
As you’d expect, there is a lot of running chat in the following of Runderwearers who enjoy testing
office and a healthy level of competition between Runderwear products that are in development as well as
team members with various showdowns at local races a small team of elite athletes. We ensure that products
and parkruns! We also have a regular Thursday are tested by all levels of runners, across many different
‘Runch’ date where we do a group lunch run together. terrains from track to road to mountain to desert. We
also ensure that our products are highly durable, wash-
What is the gear made from? well and dry quickly.
Runderwear is made from a very high quality technical FIND OUT MORE
fabric, predominantly Polyamide, which is renowned for See the full range at How do you choose your next design?
its impressive moisture-wicking and temperature runderwear.co.uk As a Runderwear team, we are all runners and are often
coming up with new ideas for designs or improvements
WE ENSURE PRODUCTS ARE TESTED BY ALL LEVELS for the existing range. We also have lots of existing
ideas from our own loyal customers (Runderwearers as
OF RUNNERS, ACROSS MANY DIFFERENT TERRAINS we like to call them), who have given us invaluable
insight and ideas through product reviews and our own
regular customer research and feedback sessions.
INTERVIEW
INSPIRED BY THE BEST
MARK WEBBER
Mark Webber, the nine-time F1 Grand Prix winner, is known as one of motor
racing’s most successful, consistent and genuine competitors and ambassadors
– qualities which, along with his love of the great outdoors, drove him down
a different track: enter Aussie Grit Apparel. Outdoor Fitness’ Evie Serventi chats to
Mark about the development of his impressive apparel company
M
ark’s schedule
is as hectic
trackside as
it was when
he was racing
– working with
Porsche (product
testing, media
days) developing
his apparel
company Aussie
Grit, and PR/
media trips around the racing season,
make for a pretty full schedule,
hopping from one city and country
to another. In the UK this week,
heading to Austria for the Grand
Prix, each day is balanced with work,
rest, training and travelling – a skill
that his career in motor racing played
a key role in.
Tell us about Aussie Grit Apparel…

Aussie Grit has grown out of my love
for the great outdoors, and a personal
need for wanting to establish a How do you define “success” in terms
company that can provide people of your sport?
across the board and of all ages with “STAYING TRUE TO Success is many things, but in terms
high-functioning kit that’s durable,
tough and comfortable. I was also YOUR SPORT AND of performing, while winning is of
course a sign of a successful career,
determined to triple the wash-and-wear
lifespan of kit, having been surprised NEVER GIVING UP, results and medals aren’t the be-all
and end-all. Consistently performing,
at how worn kit gets after even just
one wash. A lot of thought goes into
SIGNIFY SUCCESS. staying true to your sport and never
giving up, signify success. If you
the fabrics and design of what’s fast
becoming popular amongst those
IT’S ABOUT WHAT can honestly say you’ve done all
you can to squeeze everything out
who love performing in the outdoors YOU PUT INTO THE of your skill set, and have developed
– mountain biking, trail running,
you name it, people love Aussie Grit. PROCESS, NOT as many strings in your bow as
you can, then that’s success. It is
Providing kit for the whole family, and
having consumers who respect and JUST RESULTS also about being willing to learn,
continually growing and developing
are loyal to the brand, are signs that
Aussie Grit has succeeded, in my eyes.
AND WINNING” – it’s about what you put into the
process, not just about results and
winning – although those are always
fantastic, too!
What was your most memorable

racing experience?
I’d say winning the Monaco Grand
Prix – which I’ve done several times!
Those wins were all so memorable
and fantastic. Standing on the
podium, being drowned in champagne
and being hugged by my family –
those moments are precious.
Can you think of three positives

in your life in which your sport
and motor racing has played
a definitive part in?
Preparation. Communication. Trust.
Racing has taught me a unique skill
set that is second to none: how to stay
focused on the task at hand where
it’s just you against the stopwatch
(while under immense technical,
tactical and physical pressure); how
to build strong, trustworthy and
effective relationships with my
immediate crew, team, other teams,
individuals, and with myself – you have
to be vulnerable and put yourself on
the line and be able to trust both the
process and people around you; and
mostly you have to be sure to trust in
and believe in yourself. Racing leaves
no room for error – being organised,
planning, preparing and being
respectful of time are essential skills
which have transferred into my
life post-professional racing.
During your sporting career, what’s

been the best piece of advice you’ve
been given that’s served you well?
Keep reinventing yourself, and adapt
to change.
Who inspires you, and why?

Older people. Their experience, wisdom
and perspective on things. What
they’ve been through and seeing
INTERVIEW
“IT’S NEVER TOO LATE TO START

[GETTING ACTIVE]. IT’S ABOUT
LIFESTYLE, APPROACHING NEW
GOALS WITH A POSITIVE FRAME
OF MIND, RATHER THAN FOCUSING
ON THE DEMANDS OR NEGATIVES”
how they work hard at staying
“relevant” – adapting to change
and keeping fit in body and mind.
What guidance and tips would you

give to people who want to make
a change, get active and get fit,
but feel stuck in a rut?
That it’s never too late to start. It’s about
lifestyle, approaching new goals with
a positive frame of mind, rather than
focusing on the demands or negatives,
and thinking about things “you’ll have
to give up”. Add things – try drinking have the capacity to cope with everything Piece of kit?
more water, or moving a little more. at once. Keeping calm under pressure Mountain bike shorts.
I often say, if you can break into a light and staying clear-headed and focused
sweat, then that’s great. Make small under pressure is important, as well as Way to relax?
steps and chip away at it. learning to manage your emotions. Definitely outside with the dogs
– running along a forest trail with
What does a “winning mindset” mean What is your favourite… pine needles underfoot, or along a
to you, and how did you develop one? Book? gorge or river in the great outdoors!
Being competitive, definitely. Having I haven’t got much time to read these Sitting around a campfire, having
strong self-belief; being able to apply days! I’d say Andre Agassi’s autobiography. been outside or just come back from
yourself to the task, focus on the next a run. There’s nothing like it.
step – getting around the next corner Snack?
– while at the same time, having that Carrot cake or coffee –even though To find out more about Aussie Grit,
long-term goal in mind and being able to that’s not a snack, I suppose! visit aussiegritapparel.com
WHY LET A BIT OF WATER GET IN THE WAY OF YOUR
JOURNEY? WELCOME TO THE WORLD OF PACKRAFTING
RIVER
90
DEEP
outdoorsradar.com
WORDS & PHOTOGR APHS A N T HO N Y PE A SE
OUTDOOR ADVENTURE
OUTDOOR ADVENTURE
JASON PITCHES THE IDEA OF AN OVERNIGHT TRIP

STARTING IN THE HILLS OF SNOWDONIA AND FINISHING
BY THE RIVERSIDE WALL OF CONWY CASTLE. SOUNDS
PERFECT, RIGHT?!
S
itting quietly my first trip with a raft would include wheels
amongst the long but a chat with Gather Outdoors (a great
grass of the river online portal for ethical and outdoor
bank all I can do is enthusiasts) put me in touch with Jason
relax and enjoy the from Tirio, a packrafting company based in
peacefulness a river Snowdonia. After a few phone conversations
can offer. Mountains with Jason it was evident we had one thing
tower up and in common and that was enjoying anything
dominate the that the outdoors can offer. We soon got
skyline behind me, talking about a multi-day trip but first it
with their jagged seemed sensible to make sure I could
and sharp lines, actually paddle one of these lightweight
while the calm water buoyant crafts without causing harm to
slowly rises all myself or those around me. Jason pitches
around me. As I lean the idea of an overnight trip starting in the
back, pushing my hills of Snowdonia and finishing by the
weight against my riverside walls of Conwy Castle. Sounds
rucksack I am drawn perfect, right?!
to the flow of the river, slowly its pace has
settled to the point it feels like it has just And we’re off!
given up on its task of delivering water to its After a quick coffee and kit check we head
eventual destination, the sea. In fact, a stick off by foot with the packrafts strapped to
that drifted past me just a couple of minutes our rucksacks. Raft and paddles amazingly
ago is now on its way back to me. My senses come to less than 3kg so they really do not
are on fire and although I spend countless hold you back or cause any discomfort from
hours outdoors this is a whole new the additional load. We tap out a few km
experience; I am giddy with excitement and before reaching our first water crossing.
excitedly poised for the final chapter of the Jason included a relatively small lake in the
epic two-day trip I am on. beginning of this trip so we could go through
Packrafting has been on my radar for quite inflating the raft, securing our kit, and of
a while now with amazing imagery popping course paddling techniques, before we hit
up in magazines and all over social media. I the more committing water later on. I was
enjoy bikepacking and had always thought amazed how quickly we could set the rafts
OUTDOOR ADVENTURE
SLOWLY THE RIVER CREEPS AROUND THE RAFTS UNTIL

WE EVENTUALLY START TO FLOAT. THIS IS A MOMENT I
WILL REMEMBER FOR A VERY LONG TIME.
up and be on the water paddling. Also just paddle will commence. Rafts ready and bags
how stable these super-light rafts feel. secured inside we sit and wait on the side of
After a couple of km of paddling we hit the the river. Slowly the river creeps around the
far shoreline and set about packing down rafts until we eventually start to float. This is
and heading off by foot again; this next a moment I will remember for a very long
section seeing us head into some more time. Quietly we sit in the long grass, calm,
mountainous terrain. peaceful and seeing a river from an angle I
The day passes quickly along with the have not really appreciated before. I am
distance covered – not having to walk absolutely taken in by the pack raft and its
around bodies of water really transforms the versatility, compactness and what it can add
journey and makes me continuously think of to a trip.
routes that I have avoided before but now
would be transformed with this versatile Final Float
method of travel. Soon the river gives us the sign that we are
We soon reach our camping spot for the ready to paddle and I follow Jason’s lead,
night and set about getting the tarps and following the meandering river as it slowly
tents erected before settling down to cook widens the further down we travel. Leaving
food. We chat about the whole ‘leave no the mountains behind, the landscape
trace’ philosophy and Jason shares some flattens and structures of modern day life
new tips and methods with me. For me there become more apparent. This trip really is an
is nothing better than a wild camp, small fire adventure of two halves. With only a few
and good company. The day soon draws to a kms to go the wind picks up and the river
close with a star-filled sky and only the noise fights us, my arms work hard to keep the
of wildlife and the gentle rustle of the wind raft moving forward and I soon find myself
for company. consciously thinking about my paddle
strokes and efficiency. By now the river
Last Day has widened considerably, mud banks
We wake to the warmth of the sun and a sky soar above our heads and I feel rather
that shows promise of a great day to finish insignificant compared to the choppy waters
on. After a quick breakfast we pack down, that surround me. It was this moment I really
double check for rubbish and head off appreciated having an experienced leader
towards the Conwy river. This will be the with me and that a trip like this is not
longest and toughest paddle of the trip, something you should undertake with little
although we will use the tide to our or no training.
advantage Jason explains how the winds By now I am totally immersed in what I am
will mean we will have to paddle fairly hard doing, my surroundings and the excitement
in places to keep the rafts moving in the of this amazing new experience. As my arms
right direction. work hard my mind wanders, we paddle the
As we reach the river it is noticeable how final corner and Conwy Castle comes into
fast the water level is rising; there will be a view. That’s it, my first packrafting trip is
little wait before it slows and the final 18km complete. And what a trip it was.
KIT FOCUS
DESIGN
FOR SPORTSWEAR
There’s never been so much
choice for high-tech, high
fashion sportswear, but
how to choose best gear for
performance too? And what
about sustainability? Lucie
Pendered-Mazer investigates
KIT FOCUS
KIT FOCUS
THE SHIFT
Over the past few years,
the sportswear industry
has boomed, it’s now more
trendy than ever to get back
into sports and keep fit, no
matter your age or situation
THE RISE IN POPULATION and busyness of our lives,
means the modern woman or man is seeking to
become as efficient as possible. Instead of sitting in
congested traffic or on delayed trains, people are
optimising their time throughout the day by running,
cycling or skating to work, lunch time yoga sessions,
or even jumping in the glacial River Aare in Bern,
Switzerland, and floating home with the current!
Life Style
This change in approach to our daily lives opened up a
new gap in the market, for what is called Lifestyle
Clothing. Instead of carrying around unnecessary
amounts of clothing every day, brands are creating
garments that can adapt to as many situations
as possible.
Going Beyond
As well as the increase in sporting newbies, athletes
are taking endurance races to the extreme. Tackling
gruelling Ultras and exposing their bodies to hours,
days and weeks of hard-core challenges, this in turn
requires very precisely designed equipment and smart
fabrics to help those individuals go further faster.
Aesthetic Design Functional Design

Its a known fact that if we look and feel good in what Sportswear designers are often sportsmen and
we are wearing, it has a positive effect on women themselves, so they have first hand
performance. Aesthetics will always be important in experience of what is required from performance
the eye of a designer, but humans in general have a wear. Brands will work closely with athletes to gain full
subconscious attraction to proportion, it is more insight into what their body requires for certain
present than we think – this can determine flattering activities, and products will get tested tirelessly in
cuts and just the right colour combinations to balance whatever condition necessary; cold, hot, wind, until it
out the body. Good looking clothing, like those of meets requirements.
Arc’Teryx, are down to impeccable pattern cutting Designing sportswear is about problem solving and
References Textiles Intelligence - Performance Apparel Markets Issue
which sculpts the body and allows the garment to being a step ahead. When creating clothing for a
hang just right. As well as finer details; clean cut hems, DID YOU KNOW specific purpose, its really important to analyse the
nifty trims and hidden pockets, small details that • Up to 95% of the textiles land need for the product and its USP. From anti odour
catch the eye can make the difference. Style is very filled each year could be recycled. and UV protection, to wicking and wrinkle free, when
individual but choose good quality from trusted and used in the right way, intelligent fabrics can be
transparent brands, and products will perform • Chitosan is a material with game changers.
effortlessly and look timeless. antimicrobial efficacy. It is derived For sports such as running, cycling and triathlon
from Chitin which is produced where garments sit close to the skin, designers will
Minimalism by crustaceans such as crabs carefully design panels and darts that contour the
Inspiration is often taken from Scandinavian design, and shrimp to form their body and muscles in a natural way so that fabrics can
for its minimalist style and approach to design – keep protective shell. be positioned to allow the body freedom of
things simple, invest in few quality inter changeable movement or additional support; using fabric which is
pieces that you can take anywhere. Outdoor brand • BioLogic is a project being lead four way stretch allows for even more mobility.
Houdini offers versatile clothing that can be layered by Tangible Media Group. The self The body will also be analysed to determine what
up and down and worn for multiple outdoor activities. transforming skin (fabric) zones require good ventilation, such as under arms
What’s more, the brand has proved you can eat old responds to heat and sweat, and and lower back, or sensitive areas that require good
sportswear…What!? Tried and tasted, their natural in response the living bacteria insulation such as the chest, Merino Wool is favoured
base layers can be composted, and the soil harvested open and close vents to allow for its superior thermo regulating properties.
can be used to grow veg from! for evaporation. Stitching such as flatlock seams keeps fabric flush
against the skin, or even better, circular knitting
machines now produce garments with no seams at all!
“Buy less, choose well, make it last” Ultra sonic bonding eliminates the use of thread and
Vivienne Westwood this technique is ideal for the outdoor industry, for
KIT FOCUS
no seams, I wore it throughout
pregnancy as well.
Do you factor in sustainability when

you buy?
Very much so. I like to consider myself
an eco person. A brand that particularly
caught my attention was Bombas
socks, they are quite thick but not too
hot and really comfortable. They
donate a pair to someone in need for
every pair bought. I love brands that are
doing what they can to help the world ,
Hoka again is a brand genuinely putting
people first.
What do you think of the Adidas X

QUESTION AND ANSWER WITH Parley Ocean Trainer?
Plastic is what bothers me the most
ELITE RUNNER TINA MUIR right now, so it’s a great initiative that’s
Kit is super important to you. What are becoming well known. Now that I have
your favourite brands? a child I think about her future and it
I enjoy testing out different brands. At really concerns me so yeah I definitely
the moment I’m really into Lululemon. stay sustainability conscious about
You can tell they put a lot of thought what I buy.
into their products. They are well
designed and last really well. Another Do you go out with the intention of
one is Brooks, which I’ve been using for finding a curated outfit or does the kit
breast feeding actually, the shape and do it for you?
size variety is great. I also like Hoka for I like to think I fall somewhere in the
trainers, they are just a little bit middle. Most brands have adapted
different to everything else. themselves so that they incorporate
both now, kit isn’t as goofy as it used
What are the most important to be, style and function is more
functional features you look for in kit? closely merged, but yes there are a
Number one definitely has to be couple of brands that just don’t quite
wicking fabric! There’s nothing worse have the aesthetic I am looking for
than sitting in a wet nappy, so fabric so I find myself putting a bit more
that dries super quick and means you thought into what I go for and
can go the whole day in the same the colours.
waterproof garments and insulation jackets, as it clothes. A really important feature is
assures a clean seal. looking for well placed seams so there’s Do you always for go running brands
Cycle/running/triathlon brand Ashmei, is leading the no chaffing or rubbing, as well as fabric or are there some others that provide
field for its uncompromised technicalities, cutting no that isn’t clingy. what you are looking for?
corners when it comes to delivering the goods, so the Apart from during pregnancy, I stick to
clothes sell themselves. What piece of your kit has stood the running brands as they tend to have
test of time? designed products for exactly what
Sustainability The Saucony Blitz shorts. They have I need.
We are all now aware of how dangerous our been great for marathon training.
consumption is becoming to our planet. Founder of The pockets are well designed so they Do you spend the majority of your
Parley for the Oceans, Cyril Gutsch, believes plastic is a don’t bounce around and I haven’t seen time in sportswear or do you like to
design fault and that we must wean ourselves off it. any wear in the stretch of the fabric. switch out?
Leading the way in sustainable design are brands such Talking of Lululemon, I’ve been so I do like to balance it out and wear
as Patagonia, which follows very strict sustainability impressed with the Enlight bra, they ‘normal’ clothes. Not just because I like
standards, and Adidas, which has already produced spent four years designing it and you to but its nice to save the kit for what it
ocean waste products in collaboration with Parley and can tell. It has such good support and should be used for.
Econyl, a company that regenerates a recycled and
recyclable Nylon yarn. Generally speaking, the fewer
amount of resources used to make a product, the
A REALLY IMPORTANT FEATURE IS LOOKING
easier it is to recycle, but not only must we innovate
fabrics and ensure a complete life cycle, we must be
FOR WELL PLACED SEAMS SO THERE’S NO
consciously selective about what we buy, as well as CHAFFING OR RUBBING, AS WELL AS FABRIC
care and repair for our kit instead of binning it to the
landfill where it will sit for another 200 years. Make a THAT ISN’T CLINGY
conscious effort to buy from brands that are making a
difference in the industry and leaving minimal impact
on the environment.
LUCIE PENDERED-MAZER is a Performance Sportswear Designer. Having grown up in the French Alps, from a
young age, sports as well as creativity have been at the forefront of her interests. She studied Performance
Sportswear Design at Falmouth University in Cornwall and went on to intern for the Adidas Future Team. Since
then she has been freelancing and collaborating on design projects.
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FASHION CONSCIOUS
THE PSYCHOLOGY OF
SLOGANS
FEEL-GOOD PHRASES AND PERSONAL MESSAGES
ON T-SHIRTS/KIT CAN HAVE A POWERFUL IMPACT ON
ATHLETES, BUT WHAT’S THE REAL MOTIVATION BEHIND
WEARING WORDS? OUTDOOR FITNESS REPORTS
E
xploring the psychology of decided to explore this interesting and niche fashion
fashion is fascinating, there’s phenomenon in terms of how (if at all) it impacts your
no doubt about it. And in terms motivation to exercise, or your performance in a race.
of active wear and performance We look at the types of slogans which are popular,
apparel, researching the why brands produce kit with slogans, and more.
appeal of the ever-expanding Slogans can become mantras, or part of an athlete’s
choice of labels, brands, fabrics, mental training, particularly when training for an
technology, functionality, is event that’s in a few months’ time, and much of the
frankly, overwhelming. It comes training occurs during winter. Greg, a triathlete from
down to personal choice – what Kent, who trains mostly for long-distance triathlons,
we grew up wearing, what our tells me how slogans became an unplanned key aspect
sport is, what climate we exercise of his success for every event he trained for: “I was
in, what our friends wear, the late for a club training session one evening and was
list goes on – the point is, while frantically looking for my favourite training T-shirt
the type of apparel/kit that – a shirt I wore religiously, almost to the point of being
appeals and which we then superstitious about wearing it! But I could not find it
purchase is an individual choice, anywhere (it turned out his son had borrowed it a day
wearing kit is a commonality before!) so grabbed any old T-shirt as by this time
among athletes. We all share in the same process: I was 15 minutes late. It turned out to be Nike’s ‘Just
choosing what we like, sometimes testing it, then do it’ T-shirt. The session wasn’t great that night,
purchasing it, and wearing it. probably because I was so stirred up about losing
What’s less common among athletes and exercisers, my favourite shirt. I was grumbling trackside after
however, is wearing slogans and motivational quotes the session when my mate turned to me, looked
on kit, particularly performance kit. Don’t get me at my shirt and said ‘Just do it’! That was it. Every
wrong – “wearing your words” has historically been time I started to lose motivation, or get caught up in
popular in the fashion world, and increasingly so in the insignificant details about training etc, I’d tell myself
world of sport and performance, and certainly, athletes to ‘Just do it’. It brought me sharply back to reality,
who do wear slogans on their kit are indeed loyal and to that night I had first worn it. It helped me
followers. But what’s really behind wearing kit with keep a healthy perspective and the slogan’s simplicity
words? Does it have any impact on performance? We was so motivating!”
FASHION CONSCIOUS
FASHION CONSCIOUS
Getting a brand’s values across

How often have you caught yourself citing a brand’s
slogan like Greg’s Nike experience? Big brands
understand how powerful slogans can be when
it comes to communicating messages. For example,
’I am what I am’ (Reebok), ‘Adidas is all in’
(self-explanatory), ‘Power Style’ (Fila). Carefully
selected words (slogans) can emulate emotion,
motivation, and re-energise your senses, both
mentally and physically, and can hook you in and
Photos Gibson Girl (Strong not Skinny), gibsongirl.co.uk; Fashercise (Wonder Woman, Day Won), fashercise.com; Runners Need (T-shirts), runnersneed.com
keep you there. For brands, producing kit with

slogans is strategic. It can be an effective way
to get a brand’s main message or corporate ethos
to a variety of, and often global, consumer base.
Slogans also contribute to the identity of a brand
(Nike’s ‘Just do it’ is universal, even to those who
don’t follow fashion or buy Nike kit) and in the
same way, they can help individuals reinforce
their own value system and sense of identity.
“I trained in, and raced in a Lorna Jane singlet top,”
says Jane, a marathon runner who tells me about
her New York Marathon debut a couple of years ago.
“The slogan reads: ‘Never, never, never give up’, and
it became my mantra throughout my six months of
training, and also during the race itself. I’ve still got The power of words
that tattered top, and it’s now my good luck charm Sam says slogans are versatile when it comes to
that I quote before every race,” explains Jane. creating links to exercise: “You can get a lot into a
Lorna Jane is an Australian-based active wear slogan! From motivation to making someone smile. It’s
brand well known for its inspirational quotes and great that you can have a bit of humour in messages.
slogans on running and yoga tops. The brand was Slogans are based on what the staff, as a brand and
created in 1993 by Lorna Jane Clarkson, who played company, believe in, says Sam: “It’s down to what we
around with making fitness kit, after realising there believe in and our customers hopefully will agree!
was little choice in retailers, particularly in her home We also like to play on our brand name, too; like our
city of Cairns. The company’s “Move Nourish Believe” ‘Gibson Girl Power’ tops. Our messages revolve around
campaign focuses on empowering women to be (women) becoming stronger and more confident; and
motivated to be active and nurture self-belief. taking control of their lives and claiming their rights.”
Gibson Girl’s sportswear is for independent, In terms of the type of slogans that work best for
confident and cool women – with high expectations, runners, Sam says: “Our ‘Strong Not Skinny’ is our
as stated on the company’s website. The story bestseller. It’s making the statement that you prefer
behind the brand name is fascinating. Apparently, to feel strong and powerful on the inside and outside,
the original Gibson Girls were the trendy girls of the rather than exercising to lose a few pounds or drop
late 19th century. As pictured in Vogue and Harper’s a dress size. It’s bought by all body shapes, with the
Bazaar, an increasing number of athletic women one common factor: that they all work out.” Sam’s
emerged in society, and were newly empowered personal and Gibson Girl’s spirit ethos is admirable
to enter the workplace as an equal to man. These – all about empowerment, balance and health.
Gibson Girls loved golf and cycling around Central Sometimes, specific and personal messages around
Park in New York, while still looking fabulous! weight loss can help exercisers to stay motivated,
And so, the modern Gibson Girl brand was born. keep their momentum and their focus, particularly
The brand’s founder, Sam Gibson, tells Outdoor if they’ve had a complete lifestyle change and gone
Fitness that the company introduced slogan tops from being sedentary/non-active, to consistently
as a way to communicate with consumers, as active. Such slogans can be confidence-inspiring and
mentioned earlier in the feature: “Slogan tops a reminder of where, and why, a personal journey to
seemed like the perfect way to send out messages healthy behaviour change/exercise started. Friends
about what our brand stands for,” says Sam. The who decide to sign up and train for a team event often
founder says Gibson Girls promotes a balanced wear T-shirts with a motivational statement, their
lifestyle, rather than crash diets or common (mis) team name or slogan. These sorts of slogans can
conceptions around food such as cheat days: foster team identity and confidence, and when one
“Exercise is part of the Gibson Girl’s lifestyle. team member starts to wobble during the event,
It doesn’t matter whether it’s an hour of yoga simply the act of looking around at teammates who
or a half marathon; she puts her all into it.” are wearing the team shirt can be motivating in itself.
Slogan tops are also a fun and effective way for
families, crew and spectators to get involved with
“SLOGAN TOPS CAN MOTIVATE an event, without actually competing. Sam agrees:
AND INSPIRE. IMAGINE BEING AT “Slogan tops can really motivate and inspire. Imagine
being at mile 20 in a marathon – exhausted and
MILE 20 IN A MARATHON – AND emotional, and you see someone with a slogan top
that has an uplifting, inspiring message. That could
YOU SEE SOMEONE WITH A TOP give you just the positive push you need!”
WITH AN UPLIFTING MESSAGE” What’s your favourite slogan/positive statement that

you either wear already or would like to wear? Write
to us at: editor@kelseymedia.co.uk
INJURY PREVENTION
MATT PHILLIPS is a Running Injury Specialist & Video Gait Analyst at StrideUK &
Studio57clinic in Sussex. Follow Matt on Twitter: @sportinjurymatt
Baker’s cyst –
What is it and can
I keep running?
Matt Phillips ponders this strangely named, yet oddly common,
bulge behind the knee, and asks: is it cause for concern?
INJURY PREVENTION
T
ennis players get Tennis Elbow, golfers get Taking Ibuprofen or an equivalent NSAID
Golfer’s Elbow; so how the heck does a (non-steroidal anti-inflammatory drugs) can
runner get a Baker’s cyst? Well, in reality
this painful, stiff “bulge” that appears on
WHAT IS A also help reduce the inflammation and therefore
pain. Though, avoiding overuse of medication is a
the back of the knee has nothing to do
BAKER’S CYST? good way of living, with inflammatory issues like
with baking. The condition is named
As can be seen in the diagram a Baker’s cyst, the use of NSAIDs can help calm down
after William Morrant Baker (1839-1896),
below, the knee joint is where the symptoms, which is important because you cannot
surgeon and lecturer in general anatomy
thigh bone (femur) meets the shin start stage 2 of rehabilitation (building up system
and physiology at St Bartholomew’s Hospital, London,
bone (tibia), with the knee bone and tissue tolerance) until symptoms have calmed
who first described the condition. It’s an affliction
(patella) sitting on the front. As well down. Corticosteroid injections can also reduce
that affects more runners than you may imagine,
as structures such as tendons inflammation and provide great relief from pain, but
particularly those who are female or over 40 years
(attach muscle to bone), ligaments like all of the former applications, they will not build
old. Let’s take a look at what a Baker’s cyst is,
(attach bone to bone) and cartilage up system tolerance or reduce risk of recurrence.
what causes it and what you can do about it.
(e.g. meniscus – provide larger
surface area for joints to articulate Long-term recovery
What causes a Baker’s cyst? on), the knee joint also contains Once symptoms have calmed down, any long-term
There is no known specific cause for a Baker’s
a synovial capsule which provides strategy must be based on addressing the source of
cyst, but studies do show it is often linked
synovial fluid to lubricate and the increased synovial fluid production. In more than
to a trauma (e.g. a twist or impact causing some
protect all these moving parts. The 50% of the cases, degeneration of the joint and
form of structural damage within the joint) or an
synovial fluid circulates through cartilage is the source, in which case treating these
underlying medical condition that affects joints,
various “pouches” called bursae, directly can see the cyst eventually disappear. In some
e.g. osteoarthritis. This may explain why a Baker’s
including one on the back of the cases, a nurse will actually draw off the fluid itself
cyst is found particularly in women over 40 years
knee known as the popliteal bursa. but although this can provide immediate pain relief,
old. Though there are many ways of reducing pain,
If the knee becomes damaged, be it doesn’t actually target the root of the issue.
long-term recovery strategies need to focus on what
it through physical impact or an In most cases, strengthening of the structures
the underlying source of the cyst is, as otherwise the
underlying medical condition such around the knee can help improve the functioning
excess fluid will continue to be produced.
as osteoarthritis, the volume of of the joint and see a reduction in synovial fluid.
synovial fluid can increase and Cysts are often found near the proximal (upper
How do you treat a Baker’s cyst? eventually cause the joint capsule to attachment point) tendon of the calf muscle
As with any inflammatory issue, the short-term
bulge into the back of the knee. This (gastrocnemius) and the distal (lower attachment
immediate way to treat a Baker’s cyst is through
bulge of synovial fluid is the Baker’s point) of the inner hamstring (semimembranosus).
use of the R.I.C.E protocol:
cyst, also known as popliteal cyst. Exercises that provide a suitable loading challenge
to these muscles, as well as those on the front
REST – suitable activity modification, i.e. stop doing of the thigh (quadriceps), can be given to you
anything that causes pain or increases the swelling. by your sports therapist or equivalent.
If the cyst is a result of joint damage, it may need
ICE – crushed ice or peas wrapped inside a tea to be surgically removed with the use of a thin,
towel tend to allow the cold to penetrate deep flexible fibre-optic tube called an arthroscope
into tissues (generally regarded as more effective inserted into the joint through a small incision.
than chemical ice packs). If arthroscopy is necessary, ensuring the muscles
around the knee are strengthened before the
COMPRESSION – in the early stages, a certain procedure will generally aid a swifter recovery.
amount of support to the knee may help the
calming down of symptoms.
A BAKER’S CYST IS FOUND
ELEVATION – supporting the leg on a chair PARTICULARLY IN WOMEN OVER 40
can help in the early stages to reduce inflammation
and pain.
WHAT ARE THE SYMPTOMS?

It is perfectly possible to be feels a bit like water in a balloon. generally anything to worry cyst does burst (which is
totally unaware of having a If the lump is still there after about, repeated moments in fortunately quite rare as even
Baker’s cyst, as it is not always a few days, you are best to go which the knee locks out or runners tend to go seek help
painful or noticeable unless get it checked by your GP. gives way when you try and put before irritating an existing
you stand with the legs totally weight on it is a sign to get cyst enough for it to burst)
straight and compare the backs PAIN IN THE KNEE AND/OR it checked out, especially if symptoms will include sharp,
of both knees. However, if a DOWN THE CALF you have noticed the other severe pain in the knee,
cyst is irritated by inappropriate The accumulation of fluid symptoms listed above. increased swelling, reddened
movement, then it can grow in around the knee often causes skin on the lower leg, a “trickling”
size, in which case the following symptomatic pain in the knee BURST CYST sensation down and into the
symptoms may be experienced: and down the back of the leg, If the cyst is persistently exposed calf. In these circumstances, it
especially when you try to fully to more and more irritation, then is imperative that you seek the
SWELLING ON THE BACK OF KNEE bend or straighten the leg. there is a danger that it can burst services of a GP immediately,
Though not always visible, the and spread down into the back of as they will need to check for
most common symptom is CLICKING, LOCKING, OR GIVING the calf, with new symptoms serious conditions such as deep
discovering a lump on the back AWAY OF THE KNEE JOINT of sharp pain, warmth and redness. vein thrombosis (formation
of the knee which, when pressed, Though pain-free clicking isn’t In the event that the Baker’s of a blood clot in a deep vein).
THE TRUTH ABOUT…
Protein
Do we really need to supplement our diets when we’re exercising?
Y
ou can’t fail to
notice the
increasing
popularity of
protein over the
last few years.
Once protein
drinks and
powders were the domain of
body builders, but not so now as
protein has found its way into
mainstream food products.
The number of products with
a ‘high protein’ claim hitting
supermarket shelves seems
unstoppable. You can now find
higher protein versions of just
about anything – yogurt, cereal,
bread, noodles, pizza and even
ice cream!
So what’s the big deal

about protein?
It’s no secret that protein is
important to a healthy diet. Its
satiating benefits are proven –
making it a highly useful average daily intake of protein doesn’t call for large amounts of talking fibre, there IS a strong
addition to weight loss diets. for adults in the UK is 88g for protein. For the average person argument to pack as much as
Body builders have long been a men and 64g for women. These who is moderately active, eating possible into food products,
fan of protein to help build a levels exceed the recommended the recommended amount is because we’re failing to get
muscular physique, but it was minimum of 56g and 45g for absolutely sufficient for health. anywhere near the daily target.
never considered so important men and women respectively, If your aim is to lose weight, Maybe it’s a cynical thought, but
to the average Joe. So why the suggesting we’ve long been then including more protein in adding more protein to a
sudden demand? eating more than enough your diet – even up to double product adds value, which
There are several contributing protein. But the message about the recommended amount – will often means the product costs
factors. In our ongoing search protein is a positive one: it be fine. But trying to eat as more – so better profits for
for solutions to the growing can help weight loss and is much protein as possible is not supermarkets?
obesity crisis, anything important for building muscle, only unnecessary, it may be That said, opting for a higher
identified as helpful for weight so the more you eat the better, harmful – and it’s also likely to protein ice cream brand, in
loss becomes the food or right? The ‘eat more’ message is work out quite expensive. place of your usual Ben & Jerry’s,
nutrient of the moment. And certainly more popular with us isn’t necessarily a bad thing. If
popular diets such as Atkins and than the usual weight loss rule Are ‘protein enhanced’ the high protein version of your
Paleo, which focus on high of ‘eat less’. And from a products just a favourite meal or snack has
protein, have kept this nutrient marketing perspective, while gimmick? other benefits such as less
in the spotlight. Whatever the there is still an appetite for The question is: Do customers calories and sugar, then it’s a
reason, protein is hotter than protein, getting a ‘high protein’ lead new product development, better choice.
ever right now and finding its claim on pack is a great or is it the supermarkets? The demand for protein-
way into the most unlikely selling point. Whoever is driving it, the enhanced foods doesn’t seem
food products. plethora of food products to be slowing. However it’s
Are we at risk of show manufacturers are clearly worth remembering that over-
Is it necessary to overdoing it? cashing in on our protein consuming calories, albeit from
increase the protein Can you have too much of a obsession. This is interesting ‘healthy’ products, will
content in foods? good thing? In the case of because the nutritional need to still result in weight gain. You
Boosting the protein content of protein, yes you can. Eating an increase the nation’s protein can still have too much of a
products will make it easier for excessive amount over time intake just isn’t there. If we were good thing!
people to get more in their diet – can put strain on our liver and
but this isn’t a nutrient that most kidneys as our body works to
people are lacking in the first remove the unnecessary protein. EMMA BROWN, MSc Human Nutrition is a nutritionist
place! According to the British So we should be mindful of not for calorie tracker app, Nutracheck;
Nutrition Foundation, the overdoing it if our lifestyle see nutracheck.co.uk
HEALTH & NUTRITION
Wellbeing news
Look after yourself during and after training...
Smoovall skin contact spray

£12.99 plus P&P
This handy little product can be
sprayed on anywhere you might
chaffe during a race. It’s not sticky
or slimy and it lasts for hours so
ideal for long-distance races. It’s
also breathable so your skin
shouldn’t suffer underneath
either. We tried it on a hot 10k
race and it performed brilliantly!
smoovall.co.uk
Linwood Active Nuts

£3.99
Organically sourced, packed with Vitamin E
and BioCultures, this snack is high in fibre
and a natural source of protein. Choose from
three flavours: Organic Almonds and Organic
Walnuts come in 70g packs. Organic Walnuts
with Apple, Cinnamon & Bio-Cultures come
in a 50g pack. Find in Wholefoods or Ocado.
linwoodshealthfoods.com
Torq Snaq meals

Footner £3.95 per meal
Exfoliating socks Ready meals are never going to
£19.99 eclipse a good old-fashioned home-
A real treat for cooked dish, but these don’t do badly.
runners’ feet! Takes Each meal includes 25g of vegetarian
just seven days to get protein and there are different
rid of calluses and options depending on your need
hard skin. Soak feet – for instance, the Smoked
in water, slip on the Tomato recovery meal has extra
socks, relax for an carbohydrate. Choose from ‘Any
hour, then wait for Time’, ‘Recovery’ and ‘Carbo
the peel. Available in Load’ and rest assured you’ve
Boots or Superdrug. got a balanced meal for your
myfootner.co.uk training needs.
Torqfitness.co.uk
www.elagen.com ELAGEN
TM
Recovery . Protection . Performance Eladon
TIME OUT
BOOK REVIEWS
You don’t have to be get-up-and-go all the time – have a cuppa and a sit down
with a good book and be inspired for your next workout
How to Ride a Bike
Author: Sir Chris Hoy
cost: £20 (hardback)
Octopus Publishing
“I WANTED TO write
this book to try and help
as many people enjoy
riding their bikes as
possible, and for them
to get the most out
of cycling,” says Sir
Chris Hoy.
This exciting new
book, authored by six-time Olympic gold
medallist Sir Chris Hoy, is a must for any
cyclist! The book provides comprehensive
guidance based on Chris’s experience built
over his stellar cycling career – complete
with descriptive images and diagrams, Chris
provides expertise on the technical, physical
and mental aspects of cycling performance.
Content examples include: what to wear,
bike set-up, safety checks, kit for all types of
weather… and much more. Any cyclist
BOOK
regardless of their level or experience will
benefit from reading this book.
octopusbooks.co.uk
OF THE
MONTH The Adventurer’s Guide
to Britain
Author: Jen & Sim Benson
cost: £16.99 (hardback)
Bloomsbury / Conway
“WRITERS OF OUR
regular Wild Running
feature, Jen & Ben
Simpson have come
up with another
gem, this time aimed
at more than just
running enthusiasts.
The book offers 150
different adventures
from all over Britain
from swimming to
hiking to scrambling and, as you would
expect from these guys, each adventure has
been thoroughly researched so you know
The Mountains are Calling exactly what you’re letting yourself in for,
Author: Jonny Muir cost: £19.99 (hardback) Sandstone Press from difficulty rating to find your way to
alternative things to do in the same area
WELL-WRITTEN AND captivating, this Mount Everest (see p8 to read about the once you’ve completed your adventure.
book describes Scotland’s ultimately latest record on this race). Jonny describes When our copy landed in the OF office, we
challenging and exciting mountain races. the evolution of running in Scotland over sat down and read it cover-to-cover; the
The author provides a detailed account of the last 50 years, presenting its characters writing is engaging and the photography
various races including Ramsay’s Round, a and the culture that has grown around beautiful – a super book just to read with a
tough 60-mile circuit of twenty-four them, capturing the unique appeal that coffee! Outdoor Fitness readers can buy the
mountains with a 24-hour cut off, where only running in the mountains provides. book with a 30% discount using the code
finishers succeed in climbing the height of sandstonepress.com OUTDOOR30 at bloomsbury.com
THE EVERYTHING FOR THE FELLOW RUNNER
LINCOLNSHIRE • We are a truly independent specialist

running shop - Established 30 years
RUNNER • We ﬁt the right shoe for you
THE LARGEST RANGE OF
SPECIALIST RUNNING • We always have bargains in store
SHOES IN THE COUNTY • We now have an online store for your
115c High Street, Lincoln, LN5 7PR convenience
01522 523326. • We carry large stocks of all running
Mail Order Welcome. brands
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01273 675717
info@lincolnshirerunner.co.uk
www.lincolnshirerunner.co.uk www.Jogshop.co.uk
REGISTER NOW NEGRIL JAMAICA

NEW
DATE
To Advertise
SUNDAY Please call Amy on
DECEMBER 2, 2018
876 967 4903
www.reggaemarathon.com
01732 445055
NEXT MONTH
October issue on sale Friday 7 September
FIT ON HOME GROUND
DESIGN YOUR OWN FITNESS BREAK IN THE UK
GEAR REVIEWS
RUNNING GEAR, SHOES, TRI KIT SUBSCRIBE TO
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EVENTS
THE BIG
GUIDE
» ROAD » X COUNTRY » ADVENTURE » CYCLING

» MUD/OBSTACLE » TRIATHLON » DUATHLON » SWIMMING
1,040 Challenges
Across the British Isles and over seas.
You won’t be caught short for event inspiration SCOTLAND (SCO)
with our events guide. They’ll be no excuses 65 EVENTS
now for not knowing when and where all those
marathons, duathlons, triathlons and more
will be. Across the length and breadth of the
country you’ll be able to locate the perfect
challenges for you to get fit, have fun and even
aim for a podium place. So, off you go, start
planning now!
NORTH (NOR)
NORTHERN IRELAND (NI) 242 EVENTS
11 EVENTS
MIDLANDS (MID)
192 EVENTS
IRELAND (IRE)
19 EVENTS
WALES (WAL)
48 EVENTS
SOUTH WEST (SW)

179 EVENTS
SOUTH EAST (SE)
284 EVENTS
I AM POWER
WWW.OUTDOORSRADAR.COM
I AM
WWW.SOLOSPORTS.CO.UK
WATER
THE VICIOUS
Upcoming Events
10 K
INT Petrolina 10K Mar-24
WENTWOOD WEASEL
IRE McCormack 10K Sep-15
IRE Dublin Night 10K Sep-25
IRE Run Galway Oct-06
IRE Howth 10K Oct-13
IRE Ceide Coast Oct-13
IRE The Brack 10K Oct-21
IRE Dublin Night 10K Oct-23
IRE Gingerbread Run Nov-18
IRE Puck Warriors 10K Nov-24
MID Stourrbrige Stumble Aug-04
MID Hooky 6 Aug-05
MID Trentham 10K Aug-05
MID Sleaford Striders 10K Aug-10
MID Fund Nottingham Aug-12
MID Pilling 10K Aug-25
MID Pershore Plum 10K Aug-26
MID Ellesmere 10K Aug-26
MID Bedford 10K Sep-01
MID Carver Wolves Sep-02
MID Active Sherwood Sep-02
MID Banks 10K Sep-02
MID Wilne 10K Sep-02
MID Fund Leicester Sep-09
MID Stratford’s Big Sep-09 2nd September 2018 Earlswood Monmouthshire
MID East Coast Classic Sep-09
MID Lichfield Road Race Sep-09 The Weasel is an 8 mile trail race CHEPSTOW HARRIERS ARE RENOWED FOR THE QUALITY OF THEIR EVENTS
starting from Earlswood in
MID Worcester City Sep-16
MID Bramley 10K Sep-23 Monmouthshire going over Gray
THE CHALLENGES HAVE SOME APPROPRIATE NAMES
MID Asda Fund Sheff Sep-23 Hill with its fabulous views of
 The Rocky Green Tunnel - shortly after the start this provides a rough and
MID Brewood 10K Run Sep-23 the Bristol Channel through technical descent very fast for the brave. It follows a steep ancient green-lane.
MID Draycote Water Sep-23 Wentwood Forest before
MID Apley Autumn Sep-30 returning to Earlswood.  The Devil’s Slide - having conquered Gray Hill you face a steep narrow path.
Descend this as fast as you dare whilst still in control. If it’s been wet then off-road
MID Rat Race Oct-06 At the village hall competitors shoes are advised.
MID Sheepwalks Shocker Oct-07 will receive complimentary drinks
 Bog Fest - Shortly after a long fast and enjoyable descent you reach this area
MID Burringham 10K Oct-07 and homemade cakes while
that can be muddy and have several large puddles. Will you go through or around?
MID Marriott’s Way Oct-07 reviewing their live results which
MID Eastnor 10K Oct-07 are displayed on a large screen  Mountain Bike Alley - Provides a delightful area of single track running before
a speedy descent on forest track.
MID Shelton Striders 10K Oct-07 from the chip timing system. The
MID Langley Tough Ten Oct-07 Weasel takes over from the  The Water Splash - The size of the splash depends on the water level.
This is a great cooling off and photo point before the final climb.
MID Gruesome Twosome Oct-13 Wentwood Woodlark with new
MID Daventry Road Run Oct-14 prizes featuring the weasel itself.
MID Stilton Stumble Oct-14 The generous prize structure WHY VICIOUS?
MID Stilton Stumble Oct-15 rewards according to the number THERE ARE SEVERAL CHALLENGES ON THE WAY:
MID Frieth Hilly 10K Oct-21 of entrants in each 5 year
MID Coven Canter Oct-28 age-category. 2 prizes if there are  Rough going under foot for short  A steam to run through
MID Bradford City Runs Oct-28 more than 5 runners in the selections  Sections of fast running on varied surfaces
 Some long ascents and steep descents  Breathtaking views if you pause to stare
MID Robin Hood 10K Nov-03 category and 3 if there are more
MID Rother Valley Nov-17 than 10!
MID Matthew Walker Nov-18 So if you enjoy running off
MID Skegness 10K Nov-18 road and aren’t afraid of a THEY ALL PROVIDE
MID Polar Group Nov-25 challenge get your entry in for
MID Doncaster 10K Nov-25 only £10 if you enter beforehand
 Superb routes  Chip timing
MID Croome Canter Nov-25 at www.fabian4.co.uk or £14 on  Excellent value  Lots of prizes
MID Edwinstowe Xmas Dec-02 the day (£2 supplement for those  Friendly marshals  Great atmosphere
MID Telford 10K Dec-09 not affiliated to UKA).
MID EHH Boxing Day Dec-26
MID Draycote Water Jan-13 Designer: Luke Whitehead Advertising Sales: Amy Reeves-Clews Talk Media Sales Ltd
MID Tempo Winter Series Jan-20 luke.whitehead@talkmediasales.co.uk amy.reeves@talkmediasales.co.uk www.talkmediasales.co.uk
2 The Big Events Guide For further details on the events visit www.outdoorsradar.com
BIG EVENTS GUIDE
Upcoming Events
HEDGEHOG
10 K
MID Draycote Water Feb-10
MID Tempo Winter Series Feb-17
HALF MARATHON
MID Active Sherwood Mar-02
MID Draycote Water 10K Mar-10
MID Leighton Run 10K Mar-16
MID Sir Talbots 10K Apr-07
MID Notts Easter Apr-22
7th October 2018 Scunthorpe North Lincs

MID Carsington 7+ May-05
MID Langtoft Race May-05
MID Uttoxeter 10K May-05
MID Clawson 10K May-12
MID Askern 10K May-15
MID Draycote Water 10K May-19
NI Delamont 10K Aug-04
New for 2018 an all on road Half NI Lecale Way 10K Aug-11
Marathon starting and finishing in NI Laganside 10K Sep-02
the beautiful grounds of NI Larne 10K Sep-08
Normanby Hall Country Park. NI Alps 10K Sep-09
This is an incredibly picturesque NI Saintfield 10K Sep-13
all on road route following the Tour NI Bangor 10K Sep-29
of Britain course from 2017 (but no NI Brocagh 10K Sep-29
bikes allowed!) NOR ASDA Fund York Aug-05
With a very special finishing NOR Summer 10K Aug-08
hedgehog themed medal for all NOR Endmoor 10K Aug-11
chip timing and cake at the finish NOR RunThrough Tatton Aug-12
line. Plus of course some NOR Darlington 10K Aug-12
hedgehogs will be paying a visit! NOR North Nunnykirk Aug-15
NOR Birchwood 10K Aug-19
WE’RE VERY HAPPY TO BE NOR Scorton Memorial Aug-19
WORKING WITH LOCAL NOR Escrick 10K Aug-19
CHARITY ANDREWS NOR Badgers Athers Aug-26
HEDGEHOG HOSPITAL NOR Sport in Action Aug-26
the day. We will also be recognising NOR North Matfen Aug-26
to help awareness for our hoggy the highest fundraisers and of course NOR Clog & Billycock 10K Sep-01
chums and support fundraising to age group and overall winners. NOR Dream Trail 10K Sep-02
build a new wildlife animal hospital So if you’re after a great half NOR Tholthorpe 10K Sep-02
at Elsham Hall. marathon in amazing surroundings NOR The Wetherby Sep-02
If you’re really feeling the then that’s what you’ll get with the NOR Trafford 10K Sep-02
hedgehog theme then feel free to hedgehog half marathon. Find out NOR Run Heaton Sep-02
dress up for the chance to be more at the website NOR Tee’s Pride 10K Sep-02
awarded the “best dressed hog” on www.curlysathletes.co.uk NOR Wetherby Run 10K Sep-02
NOR Gosforth 10K Sep-04
NOR UKFast City Salford Sep-09
NOR Bury 10K Sep-16
NOR Essar Sutton Six Sep-16
NOR Lancaster Castle Sep-16
NOR The Stainland Trail Sep-23
NOR Pilling 10K Sep-29
NOR Essity Prudhoe Sep-30
NOR Littleborough 10K Sep-30
NOR Redcar Running Sep-30
NOR Cusworth 10K Sep-30
NOR Hellhole Race Oct-07
I AM POWER
I AM WATER
For further details on the events visit www.outdoorsradar.com The Big Events Guide 3
BACCHUS
Upcoming Events
10 K
NOR Williams BMW 10K Oct-07
MARATHON &
NOR Bramham Park Oct-07
NOR Richmond Castle 10K Oct-07
NOR Williams BMW Oct-07
NOR RunThrough Tatton Oct-14
NOR Alder Hey 10K Oct-14
HALF MARATHON
NOR Holmfirth 10K Oct-21
NOR McCain Yorkshire Oct-21
NOR Beat The Reaper 10K Oct-21
NOR Glow in the Park Oct-27
NOR Run North Hexham Oct-28
NOR DH River Run 10K Oct-28
NOR Accrington Road Oct-28
NOR Jail Break 10K Oct-28 9th September 2018 Denbies Wine Estate Dorking
NOR RunTatton 10K Nov-03
NOR Deep Dale Nov-04
NOR Cheshire 10K Nov-11 Fabulous and fun are the two
NOR Heaton Harriers Nov-11 words that best sum up the
NOR Dalby Dash Nov-11 Surrey Bacchus Marathon and
NOR Cheddleton 10K Nov-24 Half-Marathon. Set in the
NOR Percy Pud 10K Dec-02 stunning surroundings of
NOR Newcastle Dales Dec-02 Denbies Vineyard near Dorking
NOR Glaxo Hoad Hill Dec-02 the Bacchus has rapidly become
NOR Ronnie Walker Dec-22 a must-do event on the UK
NOR Boxing Day 10K Dec-26 running calendar.
NOR Jolly Holly Jog Dec-27 Most of the field turn out in
NOR Wheaton Aston Dec-27 fancy dress there are numerous
NOR Garstang 10K Jan-13 bands playing around the course
NOR Carlisle Resolution Jan-20 but it’s the drinks station on route
NOR Meltham 10K Jan-27 that separate Bacchus from other
NOR Hunters 10K Jan-27 running events and epitomise the
NOR Winter Warmer 10K Feb-03 spirit of the event.
NOR March Hair Raiser Mar-10 Sometimes called the ‘English single-track route through the and food waiting for the runners
NOR Wakefield 10K Mar-24 Medoc’ a reference to the famous vines the field goes off in waves at the post-race hog roast where
NOR Poynton Village Mar-24 Bordeaux wine marathon that every 15 minutes from 9.30am. the party carries on long into the
NOR Essar Chester Apr-10 also takes place in September the To accommodate non-running evening. The entry fee for the full
NOR Salford 10K Apr-19 race offers runners the chance to partners or those looking for a and half-marathon is £47 and £20
NOR Isle Man Apr-19 sample six award-winning English more gentle morning this year for the Bacchus Lite 5-Miler which
NOR Helmsley 10K Apr-21 wines along the course - twelve if there is a new Bacchus Lite includes all wine and food along
NOR LCP Dudley May-01 you are running the marathon 5-mile run/walk option. Starting the route a technical t-shirt
NOR Piece of Cake May-04 which goes around a second time in front of Denbies main estate (marathon and full marathon
NOR Sherriff 10K May-05 - with food and soft drinks to building the 5-miler follows the only) and a ticket to the post-race
NOR Lowca 10K May-07 accompany them. same course up to the first hog roast. The field is limited to
NOR Clayton 10K May-08 The race route is a challenging drinks station to try the wine and 2700 entries across all disciplines
NOR Kendal 10K May-08 mix of trails and paved roads that food before heading back down and always sells out so don’t wait
NOR Raby Castle 10K May-12 is closer to hilly than undulating to the finish. too long to enter.
NOR Carlisle City May-15 and as some of it follows a At the finish there’s more wine www.runbacchus.com
NOR Worden Park 10K May-19
NOR Mast Race 10K May-26
NOR Levens 10K May-29
SCO Forfar 10K Aug-19
SCO Paisley 10K Aug-19
SCO Doonhammer 10K Aug-26
SCO Ayrshire Run Fest Aug-29
SCO Prime Four Beast Sep-01
SCO Huntly Room Sep-01
SCO NAAC 10K Sep-02
SCO Auchterarder 10K Sep-08
SCO Golspie 10K Sep-08
BIG EVENTS GUIDE
BEAT THE
Upcoming Events
10 K
SCO Kilmacolm Fest Sep-09
REAPER 10K
SCO Arrochar 10K Sep-16
SCO Pitlochry Run Fest Sep-16
SCO Middleton Trust 10K Sep-16
SCO Scottish 10K Sep-23
SCO East Neuk 10K Sep-30
SCO Aberystwyth 10K Dec-09
SE Run Crystal Palace Aug-01
SE Bedgebury Pinetum Aug-01
21st October 2018 Croxteth Country Park SE Ipswich Twilight 10K Aug-03
SE Green Space Aug-04
SE Grizzly Bear Aug-04
SE Sri Chinmoy 10K Aug-04
Beat the Reaper 10k started in encouraged to attend in fancy SE Bearbrook 10K Aug-05
2013 by Pool Runnings who are a dress and have fun although the SE Road Aylesham Aug-05
Liverpool based event company. course itself is quite fast and PB’s SE Regents Park Summer Aug-05
The organisers Jo and Phil Moody are achievable. Starting from the SE RunThrough Chase Aug-08
wanted to give runners a fun run rear of the field will be the Reaper SE RunThrough Hyde Park Aug-11
that didn’t cost over the odds. himself Whilst running the route SE Burnham Beeches 10K Aug-12
Since then the race has been sold runners will be joined by Grim SE Mount Ephraim 10K Aug-12
out each year. Reapers following them around the SE London Summer 10K Aug-12
The course consists of a two lap course. As this race has become so SE Owler 10K Aug-12
course of Croxteth Country Park. popular a childrens 1 mile fun run SE RunThrough Chase Aug-15
The route takes in the park lands has also been added to the race. SE Run Greenwich Aug-18
and contains tarmac pathway as This years Race will take place SE Royal Parks Summer Aug-19
well as some mixed terrain with a on Sunday 21st October 2018. All SE Clacton 10K Aug-19
small amount of trail in the 10k entrants will receive a SE RunThrough Chase Aug-22
infamous ‘Reaper Woods’. Technical running tee and a SE Lee Valley 10K Aug-25
Beat the Reaper stands out from bespoke medal. SE Newick will page 10K Aug-26
the crowd as runners are www.poolrunnings.co.uk SE Credenhill Canter Aug-26
SE Dartford 10K Aug-27
SE RunThrough Chase Aug-29
SE RunThrough Brixton Sep-02
SE The BBB 10K Sep-02
SE Bovington 10K Sep-02
SE Framlingham 10K Sep-02
SE Palmer Partners Sep-09
SE John Faulds Hellingly Sep-09
SE RunThrough Chase Sep-12
SE Swallowfield 10K Sep-16
SE Dedham Run 10K Sep-16
SE Intersport Run Reigate Sep-16
SE RunThrough Olympic Sep-23
SE Jolly Jaguars 10K Sep-23
SE Glow in the Park Sep-29
SE Standalone 10K Oct-06
SE Run Richmond Oct-06
SE Victoria 10K Oct-06
SE Queen Elizabeth Oct-06
SE South Bucks 10K Oct-07
SE Givaudan Ashford 10K Oct-07
SE Middlesex 10K Oct-07
SE Regent’s Park 10K Oct-07
I AM POWER
I AM WATER
ENIGMA FIREWORKS
Upcoming Events
10 K
SE RunThrough Chase Oct-10
SE RunFest Goodwood Oct-14
SE RunThrough Battersea Oct-20
SE Cambridge Town 10K Oct-21
SE Victoria Park 10K Oct-21 3rd - 4th November 2018 Caldecotte Milton Keynes
SE Run Greenwich Park Oct-21
SE 11th Hove Prom 10K Oct-21
SE Croydon 10K Oct-21
SE Sri Chinmoy 10K Oct-27
SE Grizzly Bear 10K Oct-27 November will see the return of
SE Golden Leaf 10K Oct-27 the Enigma Fireworks Series.
SE Lee Valley VeloPark Oct-27 Every year since 2011 there
SE Emer Casey London Oct-28 have been events at Caldecotte
SE Trowse 10K Oct-28 Lake in Milton Keynes in
SE Run Crystal Palace Oct-28 early November.
SE K2 Crawley 10K Oct-28 The events have had various
SE Olympic Park 10K Nov-03 names over the years & included
SE Regent’s Park 10K Nov-04 various distances from half
SE Beckenham 10K Nov-11 marathon to marathon to 40
SE Owler 10K Nov-25 milers. The longest race Enigma
SE Grizzly Bear 10K Dec-01 offered was 40 miles when Race
SE Sri Chinmoy 10K Dec-01 Director David “Foxy” Bayley
SE Olympic Park 10K Dec-01 decided to offer the free “Fox
SE Regent’s Park 10K Dec-02 40” miler to celebrate his
SE Wymondham AC Jan-01 birthday. Perhaps the most
SE Serpentine New Years Jan-01 unique once in a lifetime event
SE Olympic Park 10K Jan-05 was the Poppy day marathon on
SE Regent’s Park Jan-06 11/11/11 starting at 11.11.11 with all
SE Woodcote 10K Jan-13 profits going to Help for Heroes
SE Victoria Park 10K Jan-20 & the Royal British Legion.
SE Royal Parks Jan-27 Since 2013 the races have
SE Olympic Park 10K Feb-02 been known as Enigma Fireworks
SE Regent’s Park 10K Feb-03 & featured a full weekend of
SE Ashford & District Feb-03 races with a half & 2 Full
SE Welwyn Garden City Feb-10
SE Harrow Hill 10K Feb-10 marathons. The events annually
SE Victoria Park 10K Feb-17 attract runners from as far a
SE Valentine 10K Feb-17 field as France Portugal India
SE Hillingdon 10K Feb-24 Finland South Africa & the USA to
SE Victoria Park 10K Feb-24 name but a few.
SE Trosley Park 10K Feb-24 In November Caldecotte Lake
SE Winslow Lions 10K Feb-24 is transformed into a beautiful
SE Olympic Park 10K Mar-02 Autumnal scene as Marathon
SE Regent’s Park 10K Mar-03 runners tackle 7 laps of the
SE Victoria Park 10K Mar-10 scenic lake whilst half
SE Bannockburn Mar-17 marathons complete 3.5 laps.
SE Hyde Park 10K Mar-23 Medals for the event feature
SE Lee Valley 10K Mar-24 rockets & Catherine wheel.
SE Bannockburn Mar-24 Based out of the Popular
SE Chatham 10K Apr-07 Caldecotte Bar & Grill the event
SE Bungay Apr-14 site boasts a vast car park
SE Woodley 10K Apr-14 friendly bar & restaurant plus a
SE Victoria Park Apr-14 hotel for weary runners to lay
SE Epworth 10K Apr-19 their heads.
SE The Island Run 10K May-05 By the end of 2018 Enigma
SE Ted Pepper Memorial May-06 Running will have staged 300
SE Whitstable 10K May-06 races including over 250
SE Chalgrove 10K May-06 marathons.
SE Darent Valley 10K May-12 www.enigmarunning.co.uk
ZENITH 24
BIG EVENTS GUIDE
22nd - 23rd June 2019 Hole Park Kent
WHY ZENITH? - IT’S THE TIME AT WHICH SOMETHING IS MOST POWERFUL OR SUCCESSFUL #RUNYOURLAP
This is a new event in the Held in the beautiful 2,500
heart of Kent and believed to acres of private estate at Hole
be the only 24 hour run event Park with flame-lit key
in the area. sections overnight.
Zenith24 - June 22⁄23 2019 at Zenith24 starts at 12pm on
Hole Park estate. This 24 hour Saturday plus the Day 10K. The
ultra run is sure to test you and night 10K starts at 10pm.
your friends. Free camping for all
Your goal is to complete as including your support crew and
many laps as you can in 24 spectators. Event tee medal
hours from Midday Saturday chip timing toilets showers bar
until Midday Sunday. Run as food stalls etc.
solos, pairs, mini or max teams. www.trispiritevents.com
I AM POWER
I AM WATER
FROZEN
Upcoming Events
10 K
SE Staines 10K May-12
SE Sutton Runners 10K May-12
PHOENIX
SE Stelling Minnis 10K May-12
SE Wallingford Thames May-19
SE Uni of Kent May-19
SE Hyde Park 10K May-26
SE Megan’s Challenge May-26
SW Yateley 10K Aug-01
SW St Ives Bay Aug-07
SW Bugatti 10K Aug-08
SW St Levan 10K Aug-10
29th December 2018 Walton-On-Thames
SW Round the Rock 10K Aug-12
SW St Levan 10K Aug-17
SW Winchcombe Hill Aug-26 What better way to work off Thames. We welcome all abilities how you feel on the day and keep
SW Bridgwater 10K Sep-02 some the Christmas excess than of runner - complete one lap and on going if it feels right.
SW Glow in the Park Sep-08 to join us for a run or two (or you’re both a finisher and a The medals are epic - many
SW Great Wishford Run Sep-09 even three) in that ‘gap’ between winner in our eyes or keep going medals claim to be interlocking
SW BWCI Guernsey Sep-09 Christmas and New Year. and see how far you can get in the and aren’t but these really are! Our
SW Stockbridge 10K Sep-16 Meaning of course you could full 6 hour time limit and 2018 medals will be in a whole new
SW Andover Run 10K Sep-16 come and do our Year End everyone gets the fabulous set of colours too so you can
BACK BY POPULAR
SW Goodwood 10K Sep-16 Marathon on the 28th as well for continue to add to the infinity line.
DEMAND IS OUR FROZEN

SW Bank Lake Run Sep-16 a cheeky little triple! Places will be strictly limited so
PHOENIX DOUBLE
SW Big Dipper 10K Sep-16 So come and join us for one of don’t leave it too late to enter.
SW Hambledon Hilly Sep-22 our Frozen 6 hour timed events Registration opens from 8:30am.
SW Cirencester 10K Sep-23 with a marathon specific option The terrain is riverside towpath
SW Hursley 10K Sep-23 where you choose from 5km to bespoke finishers’ medal. with the overall course having no
SW Hambledon Hilly Sep-29 ultra marathon you can complete Not sure? Well the beauty of elevation gain / loss making this a
SW Taunton 10K Sep-30 as many or as few laps as you like this format is that you don’t even flat and fast route.
SW Avon Valley 10K Oct-06 of a 5.3km 3.28 mile out and back need to decide in advance - There is NO ‘on the day entry’
SW Bournemouth 10K Oct-06 course along the beautiful River simply come and run a lap and see www.phoenixrunning.co.uk
SW Plymouth 10K Oct-07
SW Gold Hill Race Oct-14
SW Grittleton 10K Oct-14
SW Glow in the Park Nov-10
SW Remberance 10K Nov-10
SW Boscombe Nov-25
SW Worthing Xmas Dec-01
SW Evesham Festive Dec-16
SW Coastal Dorset Dec-22
SW Round the Lakes Dec-26
SW Plympton 10K Jan-06
SW Stubbington 10K Jan-13
SW Longleat 10K Feb-03
SW Chertsey Series Feb-24
SW West Worthing 10K Mar-10
SW Penryn Rotary 10K Apr-07
SW Rotary Easter Apr-20
SW Easter Bunny Apr-22
SW Trevornick 10K May-12
SW Berkeley 10K May-13
SW Exeter 10K May-19
SW William Grant Hook May-19
SW Bognor Prom 10K May-19
SW Worcester Pitch May-26
SW Wells Fun Run 10K May-26
WAL Barry Island Aug-05
WAL Brecon Lions 10 Aug-05
WAL Race The Train Aug-18
WAL Merthyr 10K Aug-19
BIG EVENTS GUIDE
WERRINGTON 10K
14th October 2018 Werrington Staffordshire
North Staffordshire’s Trentham Road Runners Association countryside. The course is a whose current course record of
Running Club are delighted to (NSRRA) race calendar and is single loop of quiet fully 29:50 attracts challengers from
announce the launch of its hugely competitive with last marshalled rural roads and is far and wide.
annual Sub-4 Werrington 10k year’s male title coming down to both scenic as well as The 2017 race was won by
road race which will take place the last few races of the season. challenging. A custom Medal is Trentham’s very own Simon Myatt
on Sunday 14th October 2018. Catering for athletes of all on offer for all finishers. in a time of 32.09 with the women’s
The Werrington 10K is the abilities the race is increasingly Prizes will be given to the top race being won by Kristina Dulson
final of three races organised popular and in 2017 hosted a 3 finishers (male and female) and of Stone Master Marathoners in a
and hosted by Trentham record sell-out field attracting team prizes awarded for the top time of 37:46.
Running Club collectively competitors from running clubs 4 male club finishers and top 3 Entries are now open online for
known as ‘The Trentham Triple’ across Staffordshire and south female club finishers. both the Trentham Triple Race
race series: the series also Cheshire. The race starts and There is also an additional Series and the Werrington 10K
includes the Trentham 10K road finishes within the grounds of prize for a new course record. A which is priced at and priced £16.50
race and the Dave Clarke 5k Moorside High School in gold sovereign worth upwards (affiliated) and £18.60 (unaffiliated)
multi-terrain race. Werrington which is half a mile of £300 is offered the current including booking fees. For more
The Werrington 10K is race away from the picturesque course record holder and race information see:
number 19 of the North Staffs North Staffordshire sponsor Clifton Bradeley (Sub-4) www.trenthamrunningclub.co.uk
I AM POWER
I AM WATER
TATTON PARK 10K
Upcoming Events
10 K
WAL Llantwit Major Aug-25
WAL Ellesmere 10K Aug-26
WAL Coed Y Brenin Sep-02
WAL Admiral Swansea Sep-16
WAL Swansea 10K Sep-16
WAL Torfaen 10K Sep-16 8th September 2018 Tatton Park Knutsford
WAL Bangor 10K Oct-06
WAL Blaze The Biblins Oct-07
WAL Flintshire 10K Oct-21
WAL Porth Eirias 10K Oct-27
WAL Richard Burton Nov-04
WAL Denbighshire 10K Mar-24
WAL Llangollen 10K Apr-06
15 K
NOR Road Race 15 Oct-21
NOR Holmfirth 15 Oct-21
The race runs along the paths and
10 MILE closed roads of the Beautiful
IRE Stook 10 Mile Nov-18 Tatton Park before the park
MID John Fraser 10 Sep-02 opens to the public.
MID Leighton 10 Sep-16 This chip timed Runbritain
MID Lincolnshire Wolds Sep-22 Licensed officially measured
MID Draycote Water 10 Sep-23 course is the perfect opportunity
MID Worcestershire Oct-13 for a personal best in the 10k
MID Coombe Nov-25 distance and with the series
MID Sneyd Striders Dec-09 throughout the year you have
MID Burton 10 Mile May-19 plenty of chances to come back
NI Rathlin Run 10 Aug-25 and give it another go.
NOR Riverside 10 Aug-05 We welcome runners of all
NOR City of Preston Aug-12 abilities whether it is your first
NOR Askern 10 Mile Aug-12 ever 10k or you are an elite
NOR Gilberdyke 10 Aug-26 looking for some extra training
NOR South Park 10 Sep-16 runs this event is suitable for you
NOR Cumberland Ale 10 Sep-16 all and there will be marshals to
NOR Western 10 Sep-30 cheer you along the whole way.
NOR Rugby 10 Mile Race Oct-07 The event village is located
NOR Yorkshire 10 Mile Oct-14 next to the start and finish and
NOR Shaun Lee Memorial Oct-21 car park so everything is easily
NOR Locke Park 10 Miler Oct-28 located and race packs and
NOR Langley 10 Nov-03 numbers are to be collected at the
NOR Flying Fox 10 Nov-04 event before the race starts.
NOR Up & Running Nov-04 Once race packs have been
NOR MyProtein Preston Nov-18 collected we will have a warm up
NOR Suicide Six Nov-25 for anyone who wants to join in
NOR Temple Newsam Jan-13 before starting the race at 8:45am.
NOR Ferriby 10 Jan-27 The course is one lap with a
NOR St Annes 10 Jan-27 section of out and back and will
NOR 3 Village 10 Apr-07 start and finish in the same
NOR Vale of York Apr-14 place. All runners regardless of
NOR Ripon 10 May-12 their finishing time will receive a
SCO Kyles 10 Mile Sep-08 Tatton Park themed medal water
SCO Around Cumbrae Sep-16 flapjack and bananas at the
SE Lee Valley 10 Mile Aug-25 finish and all the event photos
SE Lewes Downland 10 Oct-07 taken on the course and at the
SE Sittingbourne Oct-07 finish line are available for free
SE Cabbage Patch 10 Oct-14 on our Facebook page after
SE Tiptree 10 Oct-14 the event.
SE Lee Valley VeloPark Oct-27 www.tatton10k.com
BIG EVENTS GUIDE
GOLD HILL 10K

14th October 2018 Shaftesbury Dorset
On Sunday the 14th of October and in 2018 is part of the Dorset

runners will take on the Road Race League. All proceeds
challenge of the Gold Hill 10k from the event go to the local
race probably the hilliest 10k Explorer Scouts who will have a
road race in Dorset. stall on site selling freshly cooked
The first hill of the race is the bacon butties.
iconic Gold Hill of Shaftesbury. Every finisher receives a unique
AS SEEN ON THE FAMOUS handcrafted pottery medal from
HOVIS BREAD TV ADVERT local potter Des Alner.
The next generation of runners
The race meanders along the are not forgotten with a ½ mile and
country lanes encompassing a mile age group race around the
gorgeous views and scenic Dorset playing fields of Shaftesbury High
panoramas. This popular race is School where the event is hosted.
organised by the Gillingham Trotters www.goldhill10k.co.uk
I AM POWER
I AM WATER
KIRKWOOD HOSPICE
UPCOMING EVENTS
10 MILE
SE Marlow Nov-04
TRAIL RUN
SE Gillingham Hilly Nov-04
SE Stebbing 10 Nov-11
SE Stowmarket Striders Nov-11
SE Hadleigh 10 Nov-18
SE Alan Green Memorial Dec-02
SE Turkey Trot Dec-09
SE SsangYong Canterbury Jan-20
2nd September 2018
SE Freethorpe 10 Jan-27
SE 65th Maidenhead Apr-19 Leeds Road Playing Fields Huddersfield
SE Folkestone 10 Apr-19
SE Witham Club May-06 Kirkwood’s biggest sporting
SE Hildenborough May-06 event of the year is returning to
SE Dereham 10 May-12 Leeds Road Playing Fields this
SE Homes Hook 10 May-19 September! Whether you’re
SW Woodland Chase Aug-12 looking to beat that personal
SW Oldbury 10 Miler Sep-09 best take on your first ever
SW Lanhydrock 10 Sep-22 sponsored run or remember a
SW Tavy 7 Oct-28 loved one the Trail Run is the
SW Wimborne 10 Nov-18 perfect event for the whole
SW Hayling 10 Road Race Nov-25 family to enjoy.
SW The Howling Bull Run Nov-25 Every year Kirkwood Hospice’s
SW Race for Wildlife Dec-02 Trail Run sees hundreds of local
SW Staverton 10 Jan-27 sporting enthusiasts and
SW Ryde 10 Feb-03 supporters of all ages and
SW Chertsey House 10 Feb-10 abilities take on the family-
SW Lytchett Manor 10 Feb-10 friendly 5 or 10k challenge raising
SW Bramley 10 Feb-17 thousands for the Hospice.
SW Looe 10 Feb-24 2017 was a record-breaker as
SW Tarpley 10 Feb-24 372 runners took to the trail in our
SW An Res Hellys Mar-31 30th Anniversary year. Since 2012
WAL Two Rivers Run Oct-07 the Trail Run has raised over
WAL Elan Valley 10 Nov-18 £50000 for patient care - will you
help us to make 2018 our biggest
HALF MARATHON year yet?
INT Limassol Half Mar-24 www.kirkwoodhospice.co.uk/run
IRE Ceide Coast Oct-13
IRE Gingerbread Run Nov-18
MID Leek Half Marathon Aug-19
MID Bedford Half Sep-01
MID Kenilworth Half Sep-02
MID Worcester City Half Sep-16
MID Apley Estate Sep-30
MID Nene Half Marathon Oct-06
MID Limestone Half Oct-07
MID Wimpole Half Oct-07
MID Rugby Half Marathon Oct-28
MID Worksop Halloween Oct-28
MID Rother Valley Nov-18
MID Nottingham Xmas Dec-02
MID Retford Half Mar-10
MID Bath Half Marathon Mar-17
MID Devizes Half Apr-14
MID Rutland Half Apr-14
MID Uttoxeter Half May-05
MID Milton Keynes May-06
MID Draycote Water May-19
BIG EVENTS GUIDE
MBNA CHESTER MARATHON

7th October 2018 Chester Racecourse Chester
CHESTER – THE MARATHON THAT’S GOT IT ALL!

If you are looking for an Autumn
marathon then look no further
– the multi award winning MBNA
Chester Marathon ticks all the
boxes and more!
IT HAS MORE UNIQUE SELLING

POINTS THAN YOU CAN SHAKE
A STICK AT
Cracking Venue
The MBNA Chester Marathon is
based at Chester Racecourse a
venue with all the facilities you could
possibly want including on-site
parking. This is one of the reasons
the event picked up the prestigious
best UK marathon 2018 at the
National Running Awards this year. Marvellous Metric “As runners ourselves we are
2018 sees the fifth running of the passionate about delivering what
Host City companion race that is regarded as for us would be the perfect race; a
Your support crew will have some the perfect stepping stone from premier quality competitively
time to kill whilst you are running. half to full marathon. 26.2 priced race which caters for the
Luckily the City centre Racecourse kilometres equates to 16.3 miles needs of runners of all abilities and
is near to a shopping hot spot with – a very attractive distance which speeds combined with friendliness
superior high-street stores and explains why it sells out very and those little personal touches
boutiques together with quickly. It starts and finishes at which are unique to us.”
restaurants pubs etc. All within the Racecourse and is run over a “We are now into the ninth year of
easy walking distance. portion of the marathon route. this event and people just keep
coming back to do it – so we must
Fab Race Route Super Support be doing something right!”
The fast predominantly flat route The event also features Athlete www.activeleisureevents.co.uk
on fully closed roads takes you past Tracking and Live Results so that
many of Chester’s historic athletes family and friends can
landmarks as the race unashamedly share race progress posted
exploits all that the city has to offer directly to Facebook and Twitter
before heading out into the feeds. This plus goody bags; drink
Cheshire countryside. The course stations at 9 locations on the
even crosses the border into Wales route and the option to run
to return via the picturesque alongside an experienced Pace
Chester Groves en-route to where a Runner makes for a fabulous
well-deserved medal and top marathon experience.
quality t shirt await you. Joint Race Organiser Chris Hulse:
I AM POWER
I AM WATER
MAYHILL
Upcoming Events
HALF MARATHON
MID Buxton Half May-26
NI Waterside Half Sep-02
MASSACRE
NI Belfast City Half Sep-23
NOR Microgaming IOM Aug-12
NOR Lancaster Riverside Aug-19
NOR Stockport ‘Hatters Sep-02
NOR Major Stone Half Sep-02
NOR Run Heaton Sep-02
NOR Northampton Half Sep-09
NOR Vale of York Half Sep-09
NOR Macclesfield Half Sep-23
NOR Pontefract half Sep-30
2nd - 3rd February 2019 Huntley Gloucester
NOR Redcar Half Sep-30
NOR Haltwhistle Half Sep-30
NOR Rivingthon Half Oct-06
NOR Congleton Half Oct-07 Now in its 12 year The Iconic famous distinctive cap of giant returning downhill to the finish
NOR Williams BMW Oct-07 Mayhill Massacre Run has a New pine trees that can be seen from at Huntley Church where runners
NOR Williams BMW Half Oct-07 Twist The original run starts miles around across the grassy can expect a warm welcome at
NOR Castles Half Oct-21 behind Huntley School just off moor and back onto the forest the finish line and of course a
NOR Heart of Eden Half Oct-21 the A40 between Gloucester and trails for a welcome downhill heavy bespoke Massacre Medal
NOR Bradford City Oct-28 Ross on Wye. section to the first water station to be worn with pride.
NOR Lancaster Half Nov-04 The chip timed cross country at 3.5 miles. New for 2019 if over 1500ft in
NOR Run Tatton Half Nov-04 run starts at the foot of Mayhill Tighten those laces as the run 9 miles is not enough there is
NOR Essar Four Villages Jan-20 and immediately heads up for 2 heads down through the private now a New 15 Mile alternative
NOR Stockport Half Feb-10 miles through a mixture of Huntley Estate and through The Mayhill Mayhem for those
NOR Haweswater Half Mar-03 beautiful woodland trails and some very muddy sections who want a second loop up over
NOR Coniston Half Mar-30 country lanes on the edge of around the fishing lakes before the top of Mayhill.
NOR Ackworth Half Apr-22 Gloucestershire. After a mile heading back up the side of The Original 9 Mile run will
NOR Solway Half May-11 and a half of relentless climbing Mayhill to the welcome second take place on Saturday & Sunday
NOR Kirkbride Half May-26 turn right and start the final aid station at 663ft grab a few 2nd & 3rd February and The New
SCO Nairn Half Aug-18 climb through National Trust jelly babies from one of our Mayhem will only be on Sunday
SCO Alderney Half Sep-01 land and over the top of Mayhill friendly marshals and return back 3rd February.
SCO Kilmacolm Fest Sep-09 where at a height of 975ft on a down the lane towards Huntley. The event has sold out in the last
SCO Scottish Half Sep-23 clear day you can see Here comes another sting in 3 years so early entry is advised.
SE Indian Queens Aug-05 spectacular views of 12 the tail of this Iconic run as the Entries start from £18 and can
SE Run Wimbledon Aug-05 different counties. route heads back up for a final be entered through
SE Vanguard Marathon Aug-05 The route heads past the unsuspecting hill of 625ft before www.trimaxevents.com
SE Burnham Beeches Aug-12
SE Owler Half Aug-12
SE Kimbolton Half Aug-19
SE Clacton Half Aug-19
SE Lee Valley Half Aug-25
SE Woldingham Half Aug-26
SE Canterbury Half Aug-27
SE County Solicitors Sep-02
SE Richmond Sep-16
SE Pleshey and Essex Sep-16
SE Intersport Run Sep-16
SE Ealing Half Marathon Sep-30
SE Ealing Half Sep-30
SE Lincoln Half Sep-30
SE Royal Borough Oct-07
SE Nicholsons Lowestoft Oct-07
SE RunFest Goodwood Oct-14
SE Lee Valley VeloPark Oct-27
SE Marlow Half Nov-04
SE Broadland Half Nov-04
SE Windsor Half Nov-17
SE Owler Half Nov-25
BIG EVENTS GUIDE
MAJOR STONE
HALF MARATHON
2nd September 2018 Lockington Hull
This is one of the classic races around the picturesque runners regardless of standard. why not take a look at the Major
staged annually by East Hull Yorkshire Wolds village of Unique eye-catching T-shirts Stone Half Marathon on 2nd
Harriers & A.C. The race has Lockington and takes in some are a feature of the ‘Major’ and September 2018 and maybe you
been in existence for many terrific scenery in its 13.1 miles of it is true to say that no two will become hooked. This year is
years with only occasional gaps gentle undulations along roads years have anything like the the 125th year of East Hull
and is named after a former which are almost devoid of cars same design. Runners return to Harriers & AC so all our events
President of the club Major for long sections. this race every year and many take on a special significance.
George H Stone. Despite the relatively small have set their PB on the course. Why not come along and
The race used to run out of field the event is chip-timed and Catering is provided (not celebrate with us?
Hull to the east and through local has Veteran prizes in a large free of charge unfortunately) Entry fees have been held at
villages before making its way number of categories. We pride by the local village community the same level as 2017 (attached
back to the clubhouse however ourselves on the friendly yet who are very welcoming to us (club) runners £20 unattached
the roads became too congested competitive atmosphere and every year and always includes £22) and are online
so in the mid-1990’s a new course have many times been delicious cakes! (sportsentrysolutions.com) using
was devised which is still in use complimented on the marshals So if you fancy a change from the following link:
today. This course is based who give encouragement to all the big city or commercial events www.sportsentrysolutions.com
I AM POWER
I AM WATER
SOLENT
Upcoming Events
HALF MARATHON
SE Farnborough Winter Jan-27
SE Watford Half Feb-03
HALF MARATHON
SE Worthing Half Feb-10
SE Lake Winter Half Feb-16
SE Hampton Court Half Feb-17
SE Hillingdon Half Feb-24
SE Richmond Park Feb-24
SE Roding Valley Half Mar-03
SE Bulbourne Half Mar-03
SE Lydd Half Marathon Mar-10
23rd September 2018 Gang Warily Leisure Centre Blackfield
SE Windsor Winter Half Mar-16 The Solent Half Marathon has men’s record is 1:06.
SE Brentwood Half Mar-17 one of the most scenic courses in The race has been organised for
SE Lee Valley Mar-24 the south as it winds across the over 30 years by Hardley Runners
SE Paddock Wood Apr-07 open heathland of the New and it is part of the Hampshire
SE Thames Valley Apr-13 Forest along quiet country lanes Road Race League. It also attracts
SE Bungay Apr-14 past Exbury Gardens and along many unattached runners as the
SE Regents Park Apr-14 the Solent foreshore at Lepe race entry fee is only £20 for
SE Boston Apr-14 Country Park. unaffiliated runners and £18 for
SE North Lincolnshire May-05 The first 500m are on well UKA registered runners.
SE Sleaford Half May-05 maintained grass around a lake Any surplus is donated to
SW Gloucester City Aug-05 and the final 180m is also on grass local Charities and in 2017 we
SW Sturminster Newton Aug-05 There will be New Forest donated £2700 to several local
SW Isle of Wight Half Aug-19 ponies and cattle on the open Charities including Oakhaven
SW Bridgwater Half Sep-02 heathland.There are 3 water Hospice. Over the years over
SW Wroxall Round Sep-16 stations at 4 8 and 11 miles. £50000 has been donated to
SW Camelot Challenge Sep-22 Despite the scenic distractions Charity from the race proceeds.
SW Solent Half Sep-23 and a few gentle undulations it is For more information see
SW Bournemouth Half Oct-07 potentially a PB course as the www.hardleyrunners.co.uk/SolentHalf
SW Gosport Nov-18
SW Coastal Series Dorset Dec-22
SW Hastings Half Mar-24
SW Taunton Half Apr-07
SW Tewkesbury Half May-12
SW Britains Ocean City May-19
WAL Port Talbot Half Aug-12
WAL Bangor Half Oct-06
WAL Cardiff Half Oct-07
WAL Conwy Half Nov-18
20 MILE
MID South Cheshire 20 Sep-02
MID Draycote 20 Mile Sep-23
MID EHH 20 Mile Mar-17
NOR Irwell Valley 20 Mar-10
NOR Spen 20 Mar-10
SE Lydd 20 Mile Mar-10
SE Dorney Lake Mar-24
SW Gloucester 20 Mile Mar-17
MARATHON
INT OPAP Limassol Mar-24
IRE KiloMarathon Sep-15
IRE Medieval Marathon Sep-15
MID The Wild One Sep-09
MID Rother Valley Nov-17
MID Nottingham Xmas Dec-02
MID Milton Keynes May-06
PONTON PLOD
BIG EVENTS GUIDE
16th September 2018 Great Ponton Lincolnshire
The Ponton Plod was started in through several picturesque

2007 by Stuart and Kath Ashley villages in Lincolnshire and
as a fundraising event to Leicestershire towards the Vale
support a charity setting up of Belvoir.
children’s homes in India. They This friendly and well-
subsequently formed links with organised event attracts a wide
the Besso Children’s Home in range of runners and walkers
Hosur which they continue to from all over the country and
support and which they have you can choose to challenge
visited on several occasions. yourself in a race enjoy the
After 10 years of putting on scenery in tranquillity or join
this event themselves with help one of the many sociable
from local volunteers groups for a good natter! Entry
organisation of the event was numbers are regularly over 200
taken on by NOTFAST Running about half of which are
Club with club member Stuart runners. Four legged friends
Ashley still a key member of the are also welcome.
organising team. Kath has always made sure at about 6-mile intervals and support for young people). So if
Starting and finishing at The that entrants are amply home-made soup and puddings you’d like to come and enjoy our
Village Centre Great Ponton near provided with sustenance and are provided at the finish all local scenery help us raise
Grantham the scenic routes NOTFAST has enthusiastically included in the entry fee. Tea and money for these great causes
offer a choice of distances to continued the tradition! toast is also available at the start. and bag yourself a Ponton Plod
walk or run (12 17 or 27 miles) Checkpoints serving The proceeds this year will be certificate we’d love to welcome
using footpaths bridleways refreshments and drinks (hot at split between the Besso Childrens you to our event!
tracks and minor roads passing some checkpoints) are situated Home and CASY (Counselling and www.sientries.co.uk
na l S port s N utrit i o n
POWER I AM
Professio I AM WATER HealthspanElite.co.uk
HSE Elite Banner ad_185.75x25mm_Inside_ODF.indd 1 16/08/2017 10:54
RUN CLARE
Upcoming Events
2019
MARATHON
NOR Microgaming IOM Aug-12
NOR MBNA Chester Oct-07
NOR Yorkshire Marathon Oct-14
NOR Castles Marathon Oct-21
NOR Windermere May-10
SCO Baxers Loch Ness Sep-23
SE Firebird Series 2018 Aug-04
SE Woldingham Aug-26
SE County Kent Sep-02
SE Richmond Marathon Sep-16
SE Firebird Series 2018 Nov-18 Run Clare is a series of four place in Ennis on the 30th of
SE Firebird Series 2018 Dec-28 races which comprises of four March and finally the 10 mile
SE Boston Apr-14 distances over the duration of which brings you to the beautiful
SE Bungay Apr-14 four months bringing you from seaside town of Lahinch on the
SE Halstead & Essex May-12 a distance of 5k to 10 miles. The 7th of April. Run Clare 2019 is
SE Richmond Park May-19 five to ten challenge begins in the fifth year of the series and
SW Gloucester City Aug-05 January and finishes in April. organisers are working hard to
SW Guernsey Marathon Aug-12 It is the perfect challenge for make it the biggest and best
SW Altantic Coast Oct-05 both beginners and experienced series yet with each race chip believe in themselves the way we
SW Altantic Coast Oct-06 runners alike and we encourage timed and top quality bespoke do and come join us on this
SW Bournemouth Oct-07 people of all levels to join us on medals waiting at the finish line fantastic journey from 5k to 10
SW Altantic Coast Oct-07 this journey. We also encourage for all participants. miles we promise you won’t
SW 62nd Isle of Wight Oct-14 walkers to take part in the series Everyone on the Run Clare regret it.
SW Coastal Series Dorset Dec-22 as the organisers will not leave committee is dedicated to Registration is open now for
SW Taunton Apr-07 until every participant has running in one way or another Run Clare 2019 on www.runclare.
SW North Dorset May-05 crossed the finish line and and we want to share our passion com at a price of just €60 for all
SW Eastbourne Track May-11 received their well earned medal. with as many people as possible. four races until the 31st of
SW Exeter Half May-19 We like to keep the series fresh We have heard people say ‘I’m October. The price will then
WAL Brooks Snowdonia Oct-27 and therefore have changed to too slow’ or ‘I wouldn’t be able to increase to €70 after that date.
different locations with new do that’ but what we want Registration includes entry into
TRAIL RUNNING routes for Run Clare 2019. people to understand is that no all four races chip-timed race
MID Daventry Challenge Sep-26 Run Clare 2019 begins with a matter how slow you go we will results bespoke finishers medals
SCO Murieston Trail Sep-08 5k in East Clare on the 26th of be there at the finish line waiting and post-race refreshments. Sign
SE Chilham Castle Oct-14 January followed by a 5 mile in for you with a bottle of water a up now and become part of the
SW Newport to Ryde Apr-20 Barefield on the 17th of February medal and a smile to say well Run Clare family.
SW West Wight Apr-22 then there is the 10k which takes done. We encourage people to www.runclare.com
WAL Neils Howells Race Aug-17
WAL Wentwood Weasel Sep-02
WAL Dare 12 Ultimate Sep-08
WAL Llyn Alwen Sep-23
WAL Snowdonfest Sep-29
WAL Petzl Night Trail Oct-13
WAL Ponty Plod Oct-14
ULTRA
IRE Connemara 100 Aug-10
MID Limestone Ultra Oct-07
SW Isle of Wight Run Sep-15
SW Coastal Series Dorset Dec-22
BIG EVENTS GUIDE
STILTON STUMBLE
14th October 2018 Vale of Belvoir
Sunday mornings in the picturesque the Cropwell Bishop Memorial Hall as the course first place going to James and the wonderful camaraderie
Vale of Belvoir on the a base for runners with a medical Hickinbottom of the Shrewsbury between runners organisers and
Nottinghamshire / Leicestershire team on standby marshals at all Athletic Club who posted a time of 33 volunteers the Stilton Stumble has
border are normally the domain of junctions clear signage around the minutes and 46 seconds. one final draw that brings
dog walkers sightseers and perhaps course and professional timing And so back to the Stilton. As well participants back year after year: all
most prominently legions of cyclists equipment – with bacon butties and as stunning scenery excellent runners receive a piece of wonderful
from local cycling clubs. refreshments available on arrival. facilities the ease of access from Stilton kindly supplied by one of the
The race has the feel of a The 2017 event was a resounding surrounding towns and cities such as local creameries.
professionally organised event using success with 466 runners completing Nottingham Leicester and Grantham www.stiltonstumble.com
I AM POWER
I AM WATER
DAY AT THE
Upcoming Events
TRIATHLON
MOVIES
IRE IRONMAN 70.3 Dun Aug-19
MID Warwickshire TRI Sep-09
MID Stoke TRI Sep-16
MID Warwickshire TRI Oct-07
NOR North West TRI Sep-30
NOR Goole Tri Oct-07
SE Channel Tri Sep-16
SW Salty Sea Dogs Aug-04
WAL Carmarthen Tri Oct-07
DUATHLON
MID Darley Moor Aug-26
SE Chilham Castle Oct-14
17th November 2018 Walton-On-Thames
FUN RUN
MID Worksop Halloween Oct-28 This special ‘Day at the Movies’ We have some medals left and our 6 hour timed events with a
SE Nuclear Blast Sep-08 Run will be held on Saturday although we will be getting some marathon specific option where
SE Nuclear Fall out Nov-03 November 17th 2018 with all extra ones made this means that you choose from 5km to ultra
profits going towards our we’ve already paid the cost of the marathon you can complete as
CYCLING funding of two London ‘spare’ medals! So all profits from many or as few laps as you like of
MID Øverst RL Aug-01 Marathon charity spaces for the this event will go to the Ray’s of a 5.3km 3.28 mile out and back
MID ART & Take3 Aug-01 Ray’s Of Sunshine Charity Sunshine children’s charity. course along the beautiful
MID Rockingham Aug-01 (giving children with life-limiting So how will it work? river Thames.
MID Corley Cycles Aug-02 or terminal illnesses their So medal availability will be on a We welcome all abilities of
MID Mallory 2018 Aug-02 lifetime wishes). first come first served basis. You runner - complete one lap and
MID Cliff Pratt Aug-02 For details of this superb charity can tell us which medal you want you’re both a finisher and a winner
MID Norfolk Sportive Aug-05 see this link - Ray’s of Sunshine, so far when you enter. There will be three in our eyes or keep going and see
MID Berkhamsted Cycle Aug-05 this year we’ve had many of our series extra fields to fill out on the entry how far you can get in the full 6
MID Leicestershire Road Aug-05 of film inspired 6 hour timed events system where in order of preference hour time limit and everyone gets
MID Bikeshed Aug-07 and we’ve had lots of enquiries from you’ll put your top 3 medal choices. the fabulous bespoke finishers’
MID Mallory 2018 Aug-07 those who missed one of these and We’ll always try and give you your medal. Not sure? Well the beauty of
MID School of Racing Aug-08 who are asking if there’s any way of first choice however if your first this format is that you don’t even
MID White Rose Aug-08 getting their hands on the medals... choice isn’t available we’ll go to need to decide in advance - simply
MID ART & Take3 Aug-08 well there is now... your second third and then come and run a lap and see how you
MID Corley Cycles Aug-09 Whether you missed out first allocate based on availability. feel on the day and keep on going if
MID Mallory 2018 Aug-09 time round or you just fancy Don’t forget - it’s first come first it feels right.
MID Rapha Cycling Aug-12 another run with us we’re putting served so enter early to avoid Places will be strictly limited so
MID Mid Suffolk Aug-12 on a special ‘Day at the Movies’ missing out on your first choice. don’t leave it too late to enter.
MID 365 Velo Road Race Aug-12 charity run where (subject to All our medals are totally www.phoenixrunning.co.uk
MID Margaret Wright Aug-12 availability) you can choose the awesome so we’re pretty sure
MID Darley Moor Aug-12 medal you want from a list of our you’ll love whichever one you get.
MID Mallory 2018 Aug-14 past themes. So come and join us for one of
MID Øverst RL Aug-15
MID Peak District Road Aug-19
MID Barnsley Boundary Aug-19
MID Behind The Bike Aug-21
MID Mallory Park Aug-21
MID Corley Cycles Aug-23
MID Cliff Pratt Deca Aug-23
MID Rockingham Race Aug-23
MID Darley Moor Aug-25
MID Pedal Power Aug-26
MID Team Signum Aug-26
MID SDCC 3 Aug-26
MID Corley Cycles Aug-30
MID Cliff Pratt Deca Aug-30
MID Rockingham Race Aug-30
BIG EVENTS GUIDE
CHRISTMAS BEAR
CHALLENGE
3rd December 2018 Salcey Forest Northamptonshire
Big Bear Events will be returning
to one of our best venues this
Christmas with the Christmas
Bear Challenge at Salcey Forest
in Northamptonshire. The event
follows the usual theme of being
a 6-hour challenge event with
laps of the scenic forest. With
each lap being 5k every entrant
has the opportunity to set their
own goals and objectives.
Runners can choose to run for
a distance or time or to see how
far they can go in the 6-hour
time limit.
Utilising the forests pathways
this event will give you a chance aid station means that the
to run winter trails rather than Christmas Bear Challenge can
having to wade through the be used as a training run for a
deluge of mud and swamps much bigger goal as well.
normally found in December. Runners at our previous event
The runners who took part in were using it as supported
the Salcey Forest Challenge in training for ironman Trans-
April loved the race and venue. Alpine and a 24hr track race.
The feedback we got from them Our previous events have
meant we had to come back been praised for being “really
here soon so we have squeezed enjoyable well organised and
this in to our race schedule. in a great location” and the
Amy said she liked the “really term “low-key” is used a lot.
friendly and encouraging There won’t be a race village
marshals that made her feel so pre-race warm up or massive
welcome despite not being the inflatable arches. What you’ll
fastest runner”. We make sure get is a professional and
that every runner regardless of friendly team who will do
how fast slow or experienced everything they can to get you
they all have a great day. to the finish line wherever that
The nature of a lapped event is for you.
with an incredibly well stocked www.bigbearevents.net
I AM POWER
I AM WATER
10K
WOODFORD
Upcoming Events
CYCLING
MID Active Edge RT Sep-01
MID Amersham Last Sep-01
MID Jef Schils Memorial Sep-02
MID Behind Bars Circuit Sep-02
MID Pearce Cycles Road Sep-02
MID Rockingham Race Sep-05
MID Orwell Velo Sep-09
MID Royal Leamington Sep-09
MID Bourne Ultimatum Sep-09
MID Darley Moor Sep-09
MID Offa’s Byke Bash Sep-09
MID Spirit Tifosi Oct-07
MID Chase the Cake Oct-07
MID Finsbury Park Oct-14
MID The Matlock Top Ten Oct-14
MID Trent Valley 100 Oct-14
MID Richard Kell Oct-20
MID Hinckley CRC Flyers Oct-20
MID King’s Lynn Cycling Oct-21 30th September 2018 Woodford Cheshire
MID Wiltshire Sportive Oct-21
MID Richard Kell Nov-03 After a break of around five After that there are narrow are asked to car share or use
MID UK Disabillity Hub Nov-17 years the Woodford 10km run paths fields road bridges and alternative methods of
MID Lets Get Muddy Nov-17 will take place on the 30th one very sharp but short hill. If transport wherever possible to
MID Para Cycling Nov-17 September starting at 9:30am. you’re a football fan you can ease the pressure on the local
MID Allora Pedala Nov-18 Crazy Legs Events have also pay homage at the former area and environment.
MID Hop on the Spen Nov-22 resurrected this popular event home of George Best as you run The race offers electronic
MID Greenway Loop Nov-24 with runners particularly past it at the 2.5km point. chip timing and a water station
MID Easy Breeze Nov-24 enjoying the uniqueness of the There will be reasonably at the half way point. At the
MID Stanningon Dec-01 different terrains on offer. priced refreshments on offer at finish there will be water fruit
MID Cycle Circuit Dec-01 They are hoping to create the the start and finish of the race flapjacks sports drinks and jelly
MID Clumber Beginner Dec-01 same atmosphere and generate plenty of toilets and a bag drop. babies with every finisher
MID Ennerdale Dec-02 the same community feel as it They hope to have sports receiving a medal.
MID Handsworth Dec-02 had when previously run. masseurs available for both pre Both Male and Female prizes
MID Grimpeur Ride Dec-02 It’s a surprisingly challenging and post run massage and will be on offer for the first
MID MTB Downhill Dec-09 ‘pan handle’ 10K especially as advice or help with any aspect three home along with veteran’s
MID Palmer Park Dec-16 the first couple of miles along of your running. There is a car prizes for all age categories and
NOR Litherland Circuit Aug-01 level roads and tracks lull you park on site and in the field next team prizes.
NOR White Rose Aug-02 into a false sense of security. to the venue but participants www.crazylegsevents.co.uk/events
NOR Bike-Inn Aug-02
NOR North West Aug-04
NOR Yorkshire Lass Aug-05
NOR York Cycleworks Aug-05
NOR Upton Cycling Aug-05
NOR High on Bikes Aug-05
NOR School of Racing Aug-06
NOR TCDG Race Aug-07
NOR RSR 3 Aug-07
NOR Litherland Circuit Aug-08
NOR EMC Road Race Aug-11
NOR Out of the Saddle Aug-12
NOR Chronomaster Race Aug-12
NOR TCDG Race Aug-14
NOR Summer Monday Aug-20
NOR Edge Cyclework Aug-21
NOR Broomwagon Aug-22
BIG EVENTS GUIDE
IT’S A NUMBERS GAME

7th October 2018 Walton-On-Thames
Now if there’s something we like complete both marathons then
here at Phoenix Running (if you on the second day your finishers’
hadn’t noticed) it’s a BIG medal. medal will be the MEGA! It’s a
We also like to collect our race Numbers Game Medal at a
numbers from events that we whopping 220m x 180mm x
run in ourselves. When you’ve 5mm thick.
run a marathon or two with your So just to be really clear this
race number flapping in the wind means that everyone will get
it somehow feels right for them one of our 80mm classic medals
to be part of things. on Saturday 6th October then
So that got us thinking - What those who come back and run
about a race number that actually again on Sunday get the MEGA
becomes part of your finishers’ Medal. Anyone who comes
medal. And there you have it - our along and joins us for Sunday
race number / medal combo. but didn’t run on Saturday gets
Please note - to qualify for the a classic medal. No exceptions
MEGA medal you have to I’m afraid.
complete both days marathons. Don’t forget - you now need
Each day is a separate event and to go and enter the ‘It’s a
you get one of our classic Number Game Marathon Day 2
PHOENIX finishers medal if you on Sunday October 7th 2018.
do one of the days. But if you www.phoenixrunning.co.uk
I AM POWER
I AM WATER
DAVENTRY
Upcoming Events
CYCLING
NOR Ryedale Grand Aug-26
NOR Winking Sheep Aug-26
NOR Squadra RT Aug-26
CHALLENGE
NOR Sundown Sixty Aug-26
NOR Cross Border Sep-02
NOR Ride the Roaches Sep-02
NOR Cheshire Cycle Sep-02
NOR White Rose Sep-08
NOR Aughton Road Sep-09
NOR Ponteland GP Sep-09
NOR Bollington Bikefest Sep-09
NOR Wooler Wheel Oct-06
NOR Wirral Ark Mow Oct-14 26th September 2018 Northamptonshire
NOR CXNE Round 9 Nov-11
NOR Hop on the Spen Nov-11
NOR Bury Breeze Nov-12 The inaugural Daventry Challenge
NOR Stephen Burke Hub Nov-14 will be taking place on
NOR Manchester Track Nov-16 Wednesday 26th September at
NOR Kendal Cycle Nov-17 Daventry Country Park. The
NOR Saturday Sweep Nov-17 reservoir will be the back drop
NOR CXNE Round 10 Nov-18 for runners as they run to
NOR Hop on the Spen Nov-18 complete the target they set for
NOR ACT Track Nov-19 themselves on race day.
NOR Manchester Track Nov-20 As a 6-hour challenge event the
NOR Burke Hub Nov-21 first in the area the Daventry
NOR Manchester Track Nov-23 Challenge allows runners to
NOR Kendal Club Nov-24 choose their distance! It is up to
NOR Padiham Greenway Nov-24 the runner to decide how many 5k
NOR UK Cyclo Nov-24 laps they wish to compete within
NOR Hop on the Spen Nov-25 the time limit. This means
NOR ACT Track Nov-26 competitors can run anywhere requests taken to make sure every event which really appeals to me”
NOR Manchester Track Nov-27 from 5k to ultra distance. entrant is catered for. “lovely well organised but informal
NOR Burke Hub Nov-28 The flexible event makes it a The 3.6-mile lap is completely atmosphere – don’t change a
NOR Valley Greenway Nov-29 great chance for anyone looking to traffic free (except the odd thing”. We have a great mix of
NOR Manchester Track Nov-30 increase their mileage or with an squirrel!) and virtually flat with less runners at our events from
NOR Kendal Cycle Dec-01 autumn marathon looking to get than 20ft of elevation on each lap. dedicated ultra runners 100
NOR National Trust Dec-01 some race prep. All competitors will The course will go over a variety of marathon club members people
NOR Saturday Sweep Dec-01 get a unique finishers medal a Big terrain with a section running trying to get beyond a half
NOR Breeze Bury Dec-02 Bear Beer brewed locally at through the meadow and using the marathon distance but not ready
NOR Hop on the Spen Dec-02 Merrimen Brewery (or a Big Bear perimeter path which is for a marathon and those looking
NOR ACT Track Dec-03 Juice for the non-drinkers!) and a predominantly crushed stone. to see what they can do without
NOR Greenway Loop Dec-06 specially crafted flapjack from Feedback from our previous the pressure of a set distance. Our
NOR Golden Acre Dec-07 Rugby Real Bread. The aid station events has been great; “it was a “great volunteers” will do
NOR Kendal Cycle Dec-08 will be fully loaded as well with very friendly low key no-nonsense everything they can to encourage
NOR Hit The North Dec-08 and support you to complete your
NOR CXNE Round 11 Dec-09 goal for the day.
NOR ACT Track Dec-10 Big Bear Events hosts mid-
NOR Bury Breeze Dec-10 week 6-hour running events
NOR Burke Hub Dec-12 across the Midlands. In 2019 we’ll
NOR Greenvalley Dec-13 be expanding to 11 events at 10
NOR Lets Get Muddy Dec-15 venues in Warwickshire
NOR Kendal Cycle Dec-15 Northamptonshire Leicestershire
NOR Towneley CX Dec-15 and Derbyshire. Visit
NOR Burke Hub Dec-19 bigbearevents.net for more
NOR Kendal Cycle Dec-22 information on our upcoming
NOR Easy Breeze Dec-22 events and like us on Facebook to
NOR Great Harwood Dec-22 keep up to date with offers and
SCO Fife Series Aug-01 news at Big Bear Events.
SCO Boomerang Aug-04 www.bigbearevents.net
BIG EVENTS GUIDE
RACING REDCAR
30th September 2018 Redcar & Cleveland
Runners from across the nation Everyone Active Redcar Half

are being invited to join Marathon? Organisers have
Commonwealth athlete and extended their offering this
Olympian Aly Dixon by entering year and will be delivering the
Redcar’s largest running event Zetland 10km which is ideal for
taking place this autumn. runners who are looking to push
Aly Dixon who represented their distance training.
England at the Gold Coast 2018 To add to the fantastic
Commonwealth Games and the atmosphere on race day Redcar
World Championship in London & Cleveland Borough Council
last summer will be joining racers Events Team will be offering a
from across the Country at the whole host of activities for
annual running festival for the families and spectators to enjoy.
second time. There will be a vast range of
Everyone Active New Marske food stalls offering delights
Harriers and Redcar & Cleveland from across the globe as well
Borough Council are hosting the as family entertainment
Redcar Running Festival on including face painting and arts
Sunday 30th September. and crafts.
The event is suitable for Early birds runners will receive
runners of all ages and abilities a special discount if they sign up
including the Everyone Active before the end of August.
2km Fun Run for youngsters For your opportunity to
and the Beacon 5km for compete alongside Marathon-
first-timers. star Aly Dixon sign-up for the
For runners that are looking Redcar Running Festival
to take on a long distance by visiting:
challenge why not enter the www.redcarrunningfest.org.uk
I AM POWER
I AM WATER
GREAT SOUTH WEST
Upcoming Events
SPORTIVE
CYCLING
SCO Loudoun Road Aug-05
SCO Inverness Cycle Aug-05
SCO Synergy Cycle Aug-07
SCO Fife Midweek Aug-08
SCO Northboats RR Aug-09
SCO Ochils Open TT Aug-09
SCO Kilberry Loop Aug-11
SCO Pedal Power Aug-11
SCO AWCC Aug-12
SCO Scottish NE Aug-12
SCO Carnegie Sportive Aug-12
14th October 2018 Plymouth South West

SCO MFCC Croachy Aug-15
SCO 10-mile TT Aug-19
SCO Pedal Parkinsons Aug-19
SCO Ivy Auld Yins Aug-26
SCO Scottish National Aug-26
SCO Eastern Promise Aug-26
SCO Ayrshire Alps Aug-26
SCO Ronnie MacDonald Sep-02
SCO Fife Midweek Sep-05
SCO Cairngorm CC Sep-08
SCO Bella 5 Sep-08
SCO Cairngorm CC Sep-09
SCO Breeze Nov-15
SCO Glasgow Gals Nov-29
SE HHCC Bomber Aug-01
SE Hillingdon Masters Aug-01
SE Cyclopark Aug-02
SE CC London Aug-04
SE Saffron Walden Aug-05
SE Redbridge Aug-05
SE Surrey League Aug-05
SE Thanet RC Aug-06
SE West Thames Aug-07
SE Dulwich CC Aug-07 The Sportive phenomenon is through the peaceful and rolling a ‘Tour of Britain’ stage) and
SE Cyclopark Aug-09 now well established with events countryside of the Rame passes through the quaint
SE Circuit RSR 3 Aug-09 taking place in all areas of the Peninsula and take in the beach village of Widecombe-in-the-
SE Full Gas 2018 Aug-10 UK. Take on a new journey and and ocean views at Whitsand Bay Moor but you won’t have time
SE Southend 2018 Aug-11 discover part of the countryside as you head towards the UNESCO for a cream tea!
SE Crits at the Park Aug-11 that you may not otherwise World Heritage Site at Gunnislake. Both routes will finish their ride
SE Crafted Classique Aug-11 think of riding and you can find Crossing back into Devon taking with an exhilarating descent
SE West Thames Aug-11 no better route for this on the ‘alpine like’ climb through leading off Dartmoor and back to
SE Surrey League Aug-12 experience than the Great South the woods and drift back down our host village in Home Park
SE West Thames Aug-14 West Sportive taking place on into the ancient town of Plymouth and finish with a well
SE Dulwich CC Aug-14 Sunday 14th October. Tavistock. You will then take on earned medal goodie bag and
SE Hillingdon Masters Aug-15 The Great South West Sportive one of the top 100 climbs in the bottle of complimentary Jail Ale
SE Abingdon Race Aug-19 is a cross county sportive passing UK to the highest town on from Dartmoor Brewery.
SE Midhurst Ramble Aug-19 Devon and Cornwalls finest Dartmoor the home of the The routes are challenging but
SE Dulwich Paragon Aug-21 landmarks with stunning coastal infamous Datmoor Prison at for most riders it is an opportunity
SE Hillingdon Masters Aug-22 roads challenging Dartmoor Princetown and enjoy to break new personal barriers
SE ART & Take3 Aug-22 ascents and the most beautiful refreshments at our Dartmoor with exceptional ascents rolling
SE Cyclopark Summer Aug-23 views of the South West. Brewery Feedstation. descents and a choice of either the
SE Giles Ree Memorial Aug-25 It’s the perfect end of season For those wishing to get a Standard 73 miles or break the
SE Surrey League Aug-25 classic a unique tour setting off further taste of Dartmoor the century with the Extreme 103
SE West Thames Aug-25 from Plymouth and crossing the Extreme route takes you through miles of pure cycling adrenaline.
SE Victor Berlemont Aug-26 iconic Tamar Suspension Bridge the idyllic Postbridge skims the To sign up please visit
SE Ride North Norfolk Aug-26 into Cornwall. The route takes you top of Haytor (twice the finish of www.greatswsportive.co.uk
10
BIG EVENTS GUIDE
CANTERBURY
27th January 2019 Canterbury Kent
BIGGEST ROAD RACE IN EAST KENT THE SSANGYONG CANTERBURY 10 IS READY FOR 2019
The Canterbury 10 Mile Road
Race which is the largest in East
Kent with in excess of 1500
entrants will take place on
January 27th 2019. Last year’s
headline sponsor Korean car
brand SsangYong have agreed
to continue their support for
the race.
The course which is mainly run
along undulating country lanes to
the south of the city will remain
the same as in previous years. The
race HQ will also continue to be
based at Canterbury Christ Church
University Sports Centre (Pilgrims
Way Canterbury CT1 1PH).
Locally based Invicta East
Kent runner Abel Tsegay will
hopefully be going for his 5th
straight victory and will aim to
improve on his personal best
around the course of 51m 13sec.
Last year he won from Medway over the 10 mile distance which is finish offered by
and Maidstone’s Tewelde Menges an ideal early test for those taking Kesson Physiotherapy.
and Canterbury Harriers Peter part in a spring marathon. The race will once again
Hogben. It is also hoped that the There will also be a support the Pilgrims Hospices
ladies winner Nicole Taylor from significant cash prize fund for with £ 1500 being donated to this
Tonbridge AC who completed the first 3 male and female worthwhile charity in 2018.
the course in 58m 34s will return runners and for the first man Race Director Glenn Mousley
to defend her crown. V40 V50 V60 and V70 and lady has said “the 2018 race was the
The race which is organised by V35 V45 V55 and V65. There are best ever with a great atmosphere
Invicta East Kent Athletic Club and also prizes for the winning male in the race. It is set to be a popular
was a sell out in 2018 will be and female teams. again in 2019 so potential entrants
aiming to sell out once again so All runners will receive a should register in good time to
early entry is encouraged. quality medal and free ensure a place”.
Runners of all abilities are photographic downloads. There Entries are available online at
welcome to challenge themselves will also be free massage at the www.canterbury10.co.uk
I AM POWER
I AM WATER
10K
Upcoming Events
CYCLING
SE Hillingdon Masters Aug-29
SE Broomwagon Blyton Aug-29
SE Crits at the Park Sep-01
SE Parsons Peddler Sep-02
SE Marlow Red Kite Sep-02
STAINLAND TRAIL
SE Gayford Flyer Sep-02
SE Big Tims Big Day Out Sep-02
SE Hillingdon Masters Sep-05
SE Black Shuck Sportive Sep-08
SE CC London Sep-08
SE Hillingdon Masters Sep-12
SE Revolve 24 Sep-15
SE Revolve 24 Sep-16 16th September 2018 Halifax West Yorkshire
SE Richard Kell Memorial Oct-06
SE Crits at the Park Oct-06
SE Maldon & District Oct-07
SE Kent Velo Oct-07
SE BIG Events Hillingdon Oct-27
SE Biggin Hill Road Nov-11
SE Women on Wheels Nov-11
SE Velopark Nov-17
SE Amisvelo Hilly Nov-18
SE Sutton CC Nov-24
SE Suffolk Supercross Nov-24
SE Women on Wheels Nov-25
SE Pegwell Loop Dec-04
SE Gamlingay Girls Dec-06
SE Rascals Reindeer Dec-08
SE Cyclo-Circuit Dec-08
SE Kent Cyclo Dec-16
SE BC Cross Dec-16
SE Test Ride Dec-25
SW Portsmouth Evening Aug-01
SW Wheal Jane Aug-04 Stainland Lions Running Club and the race is fast becoming a
SW Brighton Road Aug-05 based near Halifax in West popular event in the racing
SW Two Moors 100 Aug-05 Yorkshire is celebrating their calendar due in part to the
SW Tour of Witheridge Aug-05 30th anniversary this year. picturesque multi –terrain
SW SWLaw Velopark Aug-07 They started as a group of landscape and very encouraging
SW Portsmouth Even Aug-08 friends meeting once a week race marshals! The course is
SW Omega Portsmouth Aug-11 and now boast of membership fully sign posted with marshals
SW Liphook Road Aug-12 of over 350 with something on on route. Official first aid
SW Velo Club Venta Aug-12 nearly every day of the week support and a water station are
SW Bikeshed Aug-14 for club members. also available.
SW Westpoint Series Aug-14 They organise a number of Starting and finishing at
SW Portsmouth Evening Aug-15 races themselves and compete Stainland Recreation Ground the
SW Salcombe Regatta Aug-16 throughout the area in inter-club race runs through Fall Spring
SW Portsmouth Evening Aug-22 challenges and various events Wood Milner Wood Beestonley
SW New Forest Rattler Aug-26 throughout the country. Wood Whittle Wood Firth House
SW Benzer Challenge Aug-26 Their flagship event was held Wood Crow Wood and the
SW Behind The Bikeshed Aug-28 in May The Bluebell 10 mile race beautiful rural roads and trails of race as environmentally friendly
SW Portsmouth Evening Aug-29 which sees over 500 runners Stainland near Halifax. This as possible.
SW Tri UK Road Sep-02 tackle the famous Trooper Lane course is a little challenging and is Bring your own drinks
SW John Holman Sep-02 and finishes with a refreshing described as “undulating” which container and it will be ready for
SW Great Exmoor Ride Sep-02 river crossing in the Calder valley. in this area of Yorkshire I suspect you to reuse at the end. Step out
SW The Candovers Sep-02 Now they have turned their is a little on the hilly side. You of your comfort zone and try this
SW Womens Tour Sep-06 attention to their annual 10k trail have been warned! one: Sunday 16th September at
SW Womens Tour Sep-07 race which is to be held in This year all entries will receive 10.30am. To sign up for The
SW Deloitte Ride Sep-08 September. This year is their 6th a T shirt as a momento and Stainland trail visit
SW Womens Tour Sep-08 outing for the Stainland Trail Race Stainland Lions hope to make this www.slrc.club
BIG EVENTS GUIDE
NICHOLSONS SOLICITORS LOWESTOFT

HALF MARATHON
7th October 2018 Ness Point Lowestoft
The course is a two-lap route place along the route and duration of the race.
beginning and ending at the spectators in particular will There are a limit of 600
bottom of the Lowestoft sea need to be aware of these. places for this event - a small
wall approximately 200 yards Gunton Cliff Lyndhurst Road limited number which are free
north of Ness Point. Corton Road and Links Road charity places.
Runners will head north will all be closed for the www.lowestofthalfmarathon.co.uk
towards the turning point at the
Corton Inn Pub (also known as
the Corton Hut) before returning
to the Start/Finish line.
The Start/Finish lines at the
bottom of the sea wall and there
will be directions to the Start/
Finish line from both the main
car park and Race HQ.
First aid lost and found bag
drop and toilets are all located at
Race HQ which is at Ness Point.
Water stations are located
at Gunton Cliff and the
Corton Inn.
This means that water
should be available
approximately every 2-3 miles.
Road closures will be in
I AM POWER
I AM WATER
REMEMBRANCE DAY
Upcoming Events
CYCLING
MARATHON
SW Deloitte Ride Sep-08
SW Womens Tour Sep-09
SW Devon Rotarium Sep-09
SW Behind The Bikeshed Sep-09
SW Étape d’Amwell Sep-09
11th November 2018 Walton-On-Thames

SW Nelsons Tour Sep-15
SW Hammer Martello Oct-14
SW Great South West Oct-14
SW Exploring Torpoint Nov-12
SW Farley Breeze Nov-17 This is a very special and poignant
SW West Dean Breeze Nov-17 event indeed. In 2018 not only does
SW East Grinstead Nov-17 Remembrance Day 11⁄11 fall on
SW Wiltshere Warriors Nov-18 Remembrance Sunday.
SW Falmouth Cyclo Nov-18 But it also marks the 100th
SW Ancient New Nov-18 Anniversary since the end of the
SW Exploring Torpoint Nov-19 Great War - World War I.
SW Farley Breeze Nov-24 To commemorate ‘Remembrance
SW West Dean Breeze Nov-24 Day’ and to honour those who gave
SW East Grinstead Nov-24 their lives during World War 1 we’re
SW Beginners Ride Nov-24 holding our annual Remembrance
SW Exploring Torpoint Nov-26 Day Marathon Centenary Edition on
SW Mini Downhill Dec-02 Sunday 11th November 2018 to mark
SW Ancient New Dec-02 the date 100 years ago in 1918 on
SW Exploring Torpoint Dec-03 which the Great War came to an end. 2018 this will be ‘carved out’ into a
SW Upton House Dec-04 In 2017 we created the ‘100th’ Edition and is not to be missed.
SW Burke Hub Dec-05 ‘Remembrance Stone’ medal and it’s This event sold out months in
SW Exploring Torpoint Dec-10 arguably our finest design ever. In advance last year so please enter
SW Exploring Torpoint Dec-17 early. Places will be strictly limited.
SW Farley Breeze Dec-22 OUR UNIQUE RACE Off road trail the terrain is riverside
SW West Dean Breeze Dec-22
FREEZE AT 11AM WILL towpath - 4 out and back laps equal
the full marathon distance. The
ALSO RETURN AS MARK
SW East Grinstead Dec-22
SW Exploring Torpoint Dec-24 overall course has no elevation gain /
WAL Rowe & King Aug-01 OF RESPECT loss making this a flat and fast route.
WAL North Wales Race Aug-05 www.phoenixrunning.co.uk
WAL Rowe & King Aug-08
WAL Cardiff Jif Aug-14
WAL Newport Nocturne Aug-18
WAL Welsh Road Aug-19
WAL Drover Cycles Aug-19
WAL SD Sealants Junior Aug-24
WAL Welsh Wanderer Aug-26
WAL Mad Summer Sep-02
WAL The 52Twelve Oct-13
WAL Newport GP Nov-17
WAL Welsh Cyclo Nov-18
SWIMMING
INT Gran Fondo Aug-25
INT Castle Swim Aug-25
INT Gran Fondo Sep-08
INT Worthersee Swim Sep-16
EALING
BIG EVENTS GUIDE
HALF MARATHON
30th September 2018 Culmington Road Ealing
VOTED UK’S NO1 HALF MARATHON 3 YEARS IN A ROW - THE RUNNING AWARDS
Like your races road closed? and great local support with an #EalingFeeling. A total of 8000 places are
Then come and get the estimated 30000 spectators & For the benefit of EHM Legacy available for 2018 with price Tier
#EalingFeeling at the triple Gold 600+ volunteers to get you round not-for-profit Community 1 starting at just £38 for affiliated
award winning UK No1 Ealing on the day. Interest Company our aim is runners and £40 for unaffiliated
Half Marathon. This will be the events seventh simply to organise and manage a runners sign up early to get the
Join thousands of runners of all year and it gets bigger and better fully road closed mass best price. Our final price rise
abilities on Sunday 30th each time. We are a race for participation race to raise a takes place on 1st August so
September 2018 in West runners by runners local people surplus which is ploughed back don’t delay.
London’s only fully road closed who live in the community and into community projects. And it’s not just for runners
half marathon. want to put on the best race we With EHM Legacy CIC we you could be one of our 700
Participants benefit from a can for our runners. engage in year round activities volunteers this year and you get
UKA measured course chip timing But it doesn’t stop there such as Beginner Groups Health a FREE place in our 2019 race as a
bottled water finish funnel choose the ‘Half with a Heart’ Walks Children’s clubs & coaching thank you. Head to our website
goodies a quality bespoke medal and help spread the and school visits. www.ealinghalfmarathon.com
I AM POWER
I AM WATER
CAIRNGORMS TRAIL
Upcoming Events
SWIMMING
INT Gran Fondo Sep-19
INT Conquer Two Sep-22
RUNNING WEEKEND
INT Otillo Swim Sep-29
INT Spetses Mini Oct-06
IRE The Great Fjord Oct-06
MID SwimRutland Aug-12
MID Cotswold 1.5K Aug-19
MID Cotswold 3.8K Aug-19
MID Cotswold 5K Aug-19
MID Cotswold 10K Aug-19
MID Gaelforce Mass Aug-25
10th - 11th November 2018 Scotland
MID SwimRutland Night Sep-01 An easy journey from any major UK
MID Gaelforce Mass Sep-15 airport will open up Scotland’s
MID Big Cotswold Sep-15 growing centre of trail running. The
NOR Dee Mile Swim Aug-04 Cairngorms are home to incredible
NOR Semer Water Epic Aug-18 trails of all lengths and abilities.
NOR Coniston Epic Aug-19 Forested trails rugged tracks hilly
NOR Windermere 1500 Aug-26 ridges and everything in-between.
NOR Windermere 5K Aug-26 Join the Cairngorms Trail Running
NOR Windermere Swim Sep-02 weekend held at Scotland’s National
NOR Buttermere Sep-09 Outdoor Training Centre Glenmore
NOR River Dart Mara Sep-22 Lodge and you’ll have 2 days to get to
NOR River Dart Half Sep-22 grips with night running & navigation
NOR Dip in the Dark Oct-05 hear athlete talks get your hands on
NOR Fireworks 500 Nov-03 Inov8 gear to test explore nutrition
SCO Great Scottish Swim Aug-25 and enjoy a mixture of runs – you
SCO Bardowie Loch Sep-01 choose the length! Residential and
SCO Highland Open Sep-02 non-residential options available.
SCO End to End Sep-08 This is a trail running weekend but
SCO Loch Ken Sep-08 you don’t need to be an athlete to
SCO Loch Ken Night Sep-08 enjoy this. Come alone or with
SCO Firth of Forth Sep-22 friends and spend the weekend
SCO Highland Corran Oct-20 with like-minded people who all
SCO Highland Glencoe Oct-20 share the same passion and
SCO Highland Open Nov-17 interests as yourself.
SCO Highland Open Dec-08 www.glenmorelodge.org.uk
SCO Artemis Great Jul-06
SE Thames Marathon Aug-05
SE Bewl Open Swim Aug-05
SE Dedham Vale Swim Aug-12
SE Fritton Lake 10K Aug-19
SE Doggie Paddle Aug-23
SE Big Dog Swim Aug-23
SE Fritton 1500M Sep-09
SE Fritton 3K Sep-09
SE Fritton 5K Sep-09
SE Fritton Triple Sep-09
SE Channel Tri Sep-16
SE Castle Swim Series Sep-22
SE Swim Serpentine Sep-22
SE Hercules Fest Sep-23
SE The Fix Splash Sep-30
Although efforts are made

to ensure the accuracy of the
information included in The
Big Events Guide Kelsey Media
cannot be held responsible for
its accuracy and accepts no
liability for incorrect
information included. Please
always check with the
organiser before booking.
Pete Bland Sports is the UK’s leading independent off road running store. We
offer the most comprehensive range of orienteering and mountain running
shoes and clothing from the industry’s leading brands.
SALOMON MEN'S SPEEDTRAK

BLACK/MAGNET
Mud makes running shoes into sloppy, heavy blobs, making
it really hard to run. The SPEEDTRAK uses a hyper aggressive
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RRP £100.00 Our Price £65.00
SALOMON WOMEN'S
SPEEDTRAK
MONUMENT/ATLANTIS
Mud makes running shoes into sloppy, heavy
blobs, making it really hard to run. The
SPEEDTRAK uses a hyper aggressive grip and
low profile, lightweight design to shed as much
mud as possible, so you can run right past the
competition.
Sizes: 4–9 (inc ½ sizes)
RRP £100.00 Our Price £65.00
ORDER ONLINE, VISIT US INSTORE OR AT OUR MOBILE SHOP: PETE BLAND SPORTS
34-36 KIRKLAND, KENDAL, CUMBRIA LA9 5AD. Tel: (01539) 731012
www.peteblandsports.co.uk
ONE FOR ALL.
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• BASED ON THE INNOVATIVE ORBIT-PROOF
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phone 015396 22322
info@solosport.co.uk
A R E N AWAT E R I N S T I N C T. C O M

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GEAR » ETHICAL KIT » STYLE MEETS FUNCTION

FOCUS » BEHIND THE BRANDS » TRI & RUNNING GEAR

OutdoorFitness ISSUE No 79 SEPTEMBER 2018 £4.99

Healthy breakfast alternatives

Energising caffeine gum

Hydration & recovery solutions

whatever you’re up to, enjoy it!

Outdoor fitness is available for licensing worldwide. For more

CONTACT Email the team at rf.ed@kelsey.co.uk Twitter:

60 DOWNHILL RUNNING 110 THE TRUTH ABOUT

62 GORGEOUS GIRONA 111 WELLBEING NEWS

69 SLEEP WELL 112 BOOKS

106 INJURY PREVENTION

COMMENT OF THE MONTH

Available online and from leading outdoor stores

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For videos of all our exercises of the month,

Canterbury Vapodri fēnix® 5X Plus

Icebreaker women’s COOL-LITE

Polartec Alpha jacket, £175

Makai Fitness Towel £18

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WHEN YOU’RE A KEEN SWIMMER,

THE 8 GOLDEN RULES

and place yourself appropriately.

CARRYING OUT INTERVALS

CHOOSE YOUR STROKE CREATE SPACE FOR OVERTAKING SAFELY

SCIENCE IN SPORT tricky to get off with our hands,

packet was also really simple

I GREW TO LIKE THE ROAD

WHAT IS IN THE BOX?

As we move into Autumn, we feature some great

Stealth Vegan Recovery Protein Drink

Le Col Pro Jersey £120

MP Technique paddles £16.98