Running fitness - February 2014 UK.pdf

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    Theres a coach in every watch.

    2013 Garmin Ltd. or its subsidiaries Forerunner 620

    Meet the GPS running watch with coaching features so dialled-in, it might know your abilities better than you do.

    Forerunner 620 gives you essential running data like distance, pace and heart rate plus a touchscreen, VO2 max

    estimating and a recovery advisor. And when you pair 620 with HRM-Run you have access to advanced running

    form coaching data like cadence, vertical oscillation and ground contact time. The 620 is compatible with free

    training plans from Garmin Connect, which you can send to your watch, for real-time coaching.

    To learn more, visit Garmin.com/ForerunnerCoach

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    3/100FEBRUARY 2014 | RUNNINGFITNESSMAG.CO.UK 3

    A MONTHIN MY

    WORDS

    EDITORS LETTER

    P34 ASK THE EXPERTS:OUR TEAM TACKLEALL YOUR RUNNING-RELATED QUESTIONS

    When footballers finish their playing careers, their clubs hold atestimonial match for them to honour their long service. Time waswhen the proceeds would have gone to the player, a scandalousstate of affairs given the inflated salaries that footballers earn.Fortunately, nowadays, these matches are largely charitable affairswith proceeds being given to footballers nominated charities; in myopinion a much better use of the money!

    For runners, its not quite the same. I can remember Kelly Holmes

    running her last race over 800m at the Norwich Union British GrandPrix meeting in Sheffield, a year after her double Olympic triumph.Her training schedule during that summer had been disrupted by arecurrent Achilles tendon injury, and she finished the race in eighthplace, limping across the finish-line and completing a lap of honour ona buggy. Therein lies the sad truth that very few runners retire at theheight of their powers most are forced to quit by injury, and go outwith a whimper rather than a bang.

    This is all by way of preamble to say that, after nearly seven yearsat the helm of Running fitness, February will be my last issue. I cantruly say that my time on Rfhas been life-changing and afforded methe possibilities of doing things I would never have been able to do.Highlights include actually completing a marathon (and in under threehours), kayaking across a Norwegian fjord and meeting all my runningheroes (the list is too long to write here). But I would like to think thatmy biggest achievement has been turning people on to our wonderfulsport and giving them a virtual training partner to help them on theirjourneys. To all those people, I say good luck and happy running. Ihope to see you at a race some time soon. I hope that it wont be mymetaphorical lap of honour.

    When you set yourself a goalor resolution in 2014, dontbite off more than you canchew and take on too much toosoon. Sage advice from Martinwho in this issue provides histop tips to make 2014 yourbest running year ever

    Have you ever wondered whereyour money goes when you hitthe pay button for a race entryfee, or do you chose to abstainfrom paying for your runningfix, and run for free at parkrun?And which offers the bestexperience? Tina investigatesthe thorny topic of race fees

    Many runners simplydont know how to warmup properly or whichexercises to do. Othersjust dont realise theimportance or the benefits

    and some just claim theydont have time, saysSarah who this monthenlightens us all on how todo the perfect warm-up

    This months contributors

    SARA

    HRU

    SSELL

    MARTINYE

    LLIN

    G

    TINA

    CHANTR

    EY

    Welcome

    David CastleDavid Castle, Editor, rf.ed@kelsey.co.uk

    DONT FORGET TOLIKEUS ATwww.facebook.com/RunningFitness

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    4/1004 RUNNING FITNESS | FEBRUARY 2014

    February 2014 Issue 169

    0 2 / 1 4

    On the Cover

    36

    42

    46

    50

    12 RFINSIGHT:

    ITS TIME TO START

    STREAKING

    When youve managed to

    run every day over a period

    of time its called a running

    streak. So how long is yours?

    14MOTIVATE

    YOURSELF WITH

    SELF-TALK

    Exhausted? Lacking in motivation?

    Why not try a little self-talk to

    kick-start a training session?

    36 MAKE 2014

    YOUR BEST RUNNING

    YEAR EVER!Cover model wears Gorewww.goreapparel.co.uk

    Struggling to improve yourrunning? Looking for inspirationin your training? Martin Yellingprovides his top tips to make 2014your best running year ever

    42STRONG TO

    THE CORE

    Think weight training is formuscle-bound gym junkies? Thinkagain. Weight training can benefitany runners training regime

    46THE PERFECT

    WARM UPAre you one of the 75 per centof runners that doesnt bother towarm up? Sarah Russell explainswhy, how and what makesthe ideal pre-run warm up

    *Running fitness does not return items sent in for review.

    50COUNTING THECOST OF EVENTS

    Have you ever wondered whereyour money goes when youhit the pay button for a raceentry fee? Rfinvestigates thespiraling cost of running events

    62SOCKS

    66SUPPORT SHOES

    72TRI-ING TO

    FIND A BALANCE

    The growth of triathlon andhow two talented triathletesare juggling their workingcareers with their training

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    Regulars18 INSIDESTORIES

    The trials and tribulations

    of the Rfteam

    19 LETTERS

    Readers share theirthoughts

    34 ASK THE

    EXPERTS

    All your running-relatedquestions answered

    Events84 RACEROUND-UP

    Mince Pie 10, Perivale5, Wesham 10kand many more

    90 EVENTS

    LISTING

    Find your perfect race

    Up Front20 FITNESS

    ESSENTIALS

    Exercise as good as

    drugs for heart health

    24 NUTRITION

    Masters of motivation

    Joan Benoit Samuelson

    28 MOTIVATION

    007 would have been

    difficult to stir!

    DOWNLOAD RUNNING FITNESSMAGAZINETO YOUR IPAD OR IPHONE.VISIT WWW.RUNNINGFITNESSMAG.CO.UK

    Columns8 DIARY OF ANANONYMOUS

    FEMALE RUNNER

    One womans experience of the

    highs and lows of running

    10 TECHNOLOGY

    A new gadget aims to tell you

    all about muscle quality

    16 CHARLIE SAYS

    The key to running is

    strength training

    97 HOME BREW

    This month, John ponders the

    perennial question of when (not

    if) the 2-hour marathon mark will

    be beaten and suggests that it

    might be sooner than we think!

    R u n F a s t e r R u n F u r t h e r R u n S t r o n g e r

    7232HO

    T

    PRODUCTS

    TESTED

    54

    58

    u n

    S

    D

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    PHOTO OF THE MONTH

    Out of the shadows...This might look like just another sunset - well, actually, it doesnt looklike any old sunset, but you know what we mean. But this picture hasspecial resonance, showing one of the 2,000 runners who donnedtheir shoes to run across the United States in the One Run of Bostoninitiative. The brainchild of three Devonians, One Run For Bostonhas already raised just under $100,000 dollars for the victims of the

    Boston Marathon bombings, but there is still more money needed toreplace prosthetic limbs, make alterations to housing and providetherapy to those affected. For the full story, turn to page 76.

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    8/1008 RUNNING FITNESS | FEBRUARY 2014

    COLUMNIST / FEMALE RUNNER

    Illustration: Patrisha Keeley

    SPONSOREDBY

    Each month, one lucky winner will win

    a different product from boobydoo.To be in with the chance of winning,enter forFREEat:WWW.RUNNINGFITNESSMAG.CO.UK

    Running at night is magical,isnt it? Everything isdifferent; its harder toconstantly look at yourwatch and so you are more

    relaxed and present. You feel as if youare an interloper running in the dark unsure where you are running from or

    to, more free to take twists and turnsthat in daylight are unconsciouslytaken, but at night, become strangenew paths.

    Yes, there is always a good chance offalling off the pavement and cracking anankle bone or two, and there are thoseweird steps you take when your footdoesnt hit the path in front of you quiteas soon as youd expected, sending alittle unexpected jolt through your legs.On a nighttime run this week, I suddenlyrealised, despite a chill in the air andthe darkness, that running alone in the

    dark is something quite special. I wouldprefer not to run alone in the dark, butsometimes a last minute opportunityarises and within three or four minutesyou are out of the door.

    Im sure being a woman adds anextra frisson to the nighttime run. Eventhough I feel relaxed, I run a little bit

    harder than during a daytime run, waryof the bogeyman or any other possibleor imaginary threats that could beencountered on the streets. It makesyou feel like you did when you were achild, scared of the dark, forgettingto put the light on when you climb thestairs to bed, absolutely petrified by thetime you reach the top. When I was veryyoung, if I forgot to put the light on onmy way up to bed, I was too scared tolook behind me as I would imagine Jesuswas walking behind me.

    Which leads me on to the next, mostmagical run of the year, the Christmasday run. I look forward to this ritual outingjust as much as prehistoric man lookedforward to the sun rising over StoneHenge on the winter solstice, heraldingthe beginnin