Running fitness - February 2014 UK.pdf

8/21/2019 Running fitness - February 2014 UK.pdf

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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, [email protected]

DONT FORGET TOLIKEUS ATwww.facebook.com/RunningFitness


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



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

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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.


7/100



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 beginning of longer days and newhope for the season ahead. I have donemy Christmas morning run with a veryfuzzy head, with a clear and fresh mind,in icy winds, even under the burningNew Zealand sun. I absolutely love theopportunity of being out and about whenthe world is, it seems, hidden away, coziedby log fires and a festive tipple. If you arelucky you may spot another human being,also driven out by the uniqueness of theday and the chance to hail all fellow men

with joy. These are people who normallywalk (deliberately?) in your way along thepromenade, whose dogs are allowed tostray to the utmost length of 20 metreson their retractable leads and tanglethemselves around your feet, who seeyou week in, week out, every year, andeven if you smile at them, the word Helloremains trapped somewhere deep in theirthroat, as if it is a metaphorical fly caughtin a spiders web. Spit it out! you want to

shout at them! On this day you are ableto catch their gaze and throw to them aMerry Christmas in the hope they willreceive your goodwill and bounce it back.

Most of the time, you can catcha smile from these souls, and thenthat most marvellous of runs is worthevery step of effort, despite the

roast that needs to be prepared, theheadache that is thumping away, orthe hyperactive children that you knowimpatiently await your return. Beingable to connect with other people is sovital to our existence, and running, byallowing us to do this throughout the

year, is amazing. When I am running inthe winter I often see a man out with hisdog, and he often says to me You mustbe crazy. Not only does he make mesmile, but someone like me and you running, offers him the opportunity fora snippet of conversation. It provides

him with a connection. Forget the crazymaterialistic marketing campaign ofChristmas neither you, nor anyone youknow needs to be given gifts they dontneed. Make a difference this Christmasby taking your festive run and see howmany connections you can make. Thiswill keep a smile on your face long afterthe toiletries, socks and unwanted giftshave made their way to the familiarbottom drawer.

LE RUNNER

DIARY OF AN ANONYMOUSFEMALE RUNNER

EACHMONTHWECATCHUP

WITHOURSECRETSTRIDER

BEING ABLETO CONNECTWITH OTHER

PEOPLE IS SOVITAL TO OUREXISTENCE


9/100

www.brooksrunning.co.uk@brooksrunninguk www.facebook.com/brooksrunning



TECHNOLOGY / THE AIM

RUNNING INTO YOUR FUTURE

Activity trackers are great at encouraging you toget fit. Theyre okay at measuring what you do.And theyre not bad at displaying the data theycapture in easy to understand graphs. Thats allgood stuff in terms of performance, but what

about the effect your training is having on your body?Sure, you could add some smart scales into the mix

something like Fitbits Aria. That way you could checkon how much weight youre losing if weight loss is yourgoal. But how can you tell if your training is having anymeasurable effect on your muscles? Well, the makersof a new gadget claim their product can measure bodycomposition and analyse individual muscles to help youunderstand your body and your fitness levels.

The Aim is made by a start-up called Skulpt, thebrainchild of an MIT graduate and a neurology professorfrom Harvard Medical School. The device is about the sizeof a smartphone and is both wireless and splash-proof.It measures your muscle quality and body fat throughsensors on the back of the gadget. Basically, you place thesensor side of the Aim on the muscle you want to measure.It then sends a small electrical current through the tissueand the result is displayed on the devices screen.

A new gadget aims to tell you all about muscle quality

DAVE STANDEN

The electrical current flows differently in fat than inmuscle, and it flows differently through muscle dependingon how fit it is. As such, the Aim can tell you how your bodyis changing, how much leaner and how much stronger youare, giving you a muscle quality (MQ).

Skulpt are casting a wide net with the Aim, by tryingto attract everyone who uses muscles so, humansessentially. Humans with cash. But do we need anothergadget? Well, yes and no. I can see the appeal of theAim. Being able to see how your muscles are developingis useful for anyone embarking on a fitness regime andthe device has the potential to tell you more about your

progress than a set of scales. Id also be interested to see

what it can tell you about injured muscles and whether itshelpful in the recuperation process.But despite its innovative angle on fitness tech, the

Aim is still adding to the proliferation of devices in themarket. Im not trying to say that the Aim is good or bad Ihavent tried it yet, so dont feel qualified to make thatcall. What I am saying is that were getting to the pointwhere we need fitness technology to evolve. Yes, we needthe kind of ingenuity Skulpt possesses. But we also needthat ingenuity to be wrapped up into nice, user-friendlypackages along with other bits of innovation like activitytracking, GPS, and all that good stuff. And all this hasto be done in one device, that features cross-platformfunctionality and is compatible with third-party apps. Isthat too much to ask?

tanden writes about running,Dave Sy, and running technology.technolog

w er av an enm on

THEAIMIS

WIRELESS

ANDSPLASH

-

PROOF

BASICALLY, YOU PLACE THESENSOR SIDE OF THE AIM ONTHE MUSCLE YOU WANT TOMEASURE. IT THEN SENDS ASMALL ELECTRICAL CURRENTTHROUGH THE TISSUE ANDTHE RESULT IS DISPLAYED ONTHE DEVICES SCREEN


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INSIGHT STREAKING

Start streaking!When you've managed to run every day over a period of time it's calleda running streak. Some streakers have managed weeks, months,even years of continuous daily runs. So what's the attraction?

S

ome of us struggle in the winterto keep up our training, and ourweekly schedule can seem a drudge.Christmas excesses and the harshweather may see your trainers

gathering dust in the cupboard. Starting arunning streak, and managing it sensibly, mayhelp get you through the tough winter months.We're not suggesting you go as far as the UK'smost notorious streaker, Ron Hill, who has runat least a mile every day for the last 48 years,but just to give it a go.

I'm a bit of a self confessed summer runner,Sophie Voller, a PR executive, told Rf. I tend togo all out with my fitness in the summer monthsand then slack during the colder months andloose all my hard effort both in terms of weightand fitness. This year I was determined to notlet it go, so wanted a challenge to motivatemyself through the colder months.

I was first introduced to 'streaking' whilereadingEllemagazine as one of the journaliststook up the challenge. I then started followingher journey on Twitter and just thought it was agreat concept!

I started with the aim of going every dayuntil Christmas as a minimum (80 days). Themore I've gotten into it, the more I love it. I lovethe planning aspect of it - no matter how busyyou are you have to spare the time to get in

your run, even if you have to do the 6am startsand 10pm runs.I have struggled with my hip, which has

affected my streaking, but luckily my boyfriendis a strength and conditioning coach and hastaught me exercises to help, as well as workingwith me on my running style. Sometimes aftera 12 hour day in the office it can be difficult tohave the motivation, but the thought of loosingmy streak gives me the determination to carryon and I always feel so energised after it aswell! Sophie states.

I have been so focused on my timings andgetting PBs that weight loss wasn't even aconsideration - but I stood on the scales yesterdayand I have actually lost half a stone with no otherchanges to my diet/ exercise routine!

Obviously, if you are new to running, runningevery day is going to be tough, but it can bedone. It may just be five minutes a day at first,

but common sense must prevail (even forexperienced runners) and your starting distancemust be short and achievable. How far yougo every day is up to you; you can set a basicmile or easy loop from your front door, or youcan factor in faster/harder sessions if you aretraining for a race. There is no 'official' distancethat needs to be run and this is the beauty ofstreaking anyone can do it. Even the UnitedStates Running Streak Association (www.runeveryday.com) sets a very kind minimumtarget of at least one mile continuous runningunder your own body power and withoutmechanical or medical aid every day. You willneed 'rest' days though, in order for your bodyto recover. These could be one or two of your

runs that are very short and steady.Matt Frazier, the No Meat Athlete (www.nomeatathlete.com) says: Starting a runningstreak wasnt my intention. But from what I hadlearned about how the brain forms the groovesthat become our habits, it seemed that runningevery day was a surer way to success than takingeven one day off each week. Besides, I wasnttraining for anything, so what did I have to lose?

Fifty days later, that streak is still goingstrong, he says. I started small, with just 20easy minutes each day. Each week, I added 10minutes to the daily run until it got to 70 minutes,at which point Ive started to transition to moretraditional training (but still running every day).

Having a streak to nurture has breathedfresh air into my running. And the effectivenessof the method itself at getting me movingagain, but also at helping me understand whatit really means to be a runner has beenincredible. So, the question remains how longcan you go?

Britain's most prolificstreaker Ron Hillpic Mark Shearman

SophieVoller



T h e E v e n t F r o n t r u n n e rs

The roads will give you blisters.The mountains will give you goose bumps.

28.09.14Marathon | 10K | 5K | Wee Nessie

lochnessmarathon.com


14/100

HOT TOPIC / BEHIND THE SCIENCE

14 RUNNING FITNESS | FEBRUARY 2014

ABOUT THE AUTHOR

A keen long-distance runnerand freelance writer, George FWinter is a Fellow of theInstitute of Biomedical Science

HAPPYTALKINGExhausted? Lacking in motivation? Why

not try a little self-talk to kick-start a

training session? George Winterlooks at

the science behind motivational self-talk

THE LATESTRESEARCHREVEALED

Ialmost didnt get round to writingthis. Perhaps Id been doing too muchrunning, but I was plain exhausted, andI couldnt be bothered getting started.I wanted to drop onto the sofa for a

snooze. And then And then I came across an article in the

journal Medicine and Science in Sportsand Exerciseentitled Talking YourselfOut of Exhaustion: The Effects of Self-talk on Endurance Performance. AnthonyBlanchfield, of the Institute for thePsychology of Elite Performance at BangorUniversity, and colleagues have taken anin-depth look at the nature of endurance andthe psychological basis for extending it.

The idea that our ability to maintainaerobic exercise over time is limited byexhaustion the culmination of progressivemuscle fatigue is a sensible one. Soit makes sense to prolong the time to

exhaustion by training hard to develop

cardiovascular fitness.But what if exhaustion from enduranceexercise is not caused by muscle fatigue, butby consciously deciding to stop? Accordingto the so-called psychobiological model ofendurance performance, an individual willstop either (a) when the effort needed tokeep going is more than he or she is willingto make, or (b) when the point of maximumeffort is considered to have been reached,and theres no point in continuing.

The psychobiological model predictsthat in highly motivated athletes, it isthe perception of the effort they areputting in which determines the extent oftheir endurance performance. Thereforeendurance performance will be affected byany physiological or psychological factorthat impinges on ones perception of effort.So any strategy that increases enduranceperformance by decreasing perception ofeffort is welcome. Rather, any legal strategy

the example of cyclist Tommy Simpson inthe 1967 Tour de France demonstrated howamphetamines can dull ones perception ofeffort to a fatal extent.

A less hazardous option is motivationalself-talk, and the aim of this study was todetermine its effect on subjects rating ofperceived exertion (RPE) and enduranceperformance. Twenty-four fit individuals (15male, nine female, average age 24.6 years)each performed two constant-load cyclingtime to exhaustion tests (TTEs), after whichthey were randomly allocated to one of twogroups of twelve, and the TTEs repeated aftertwo weeks. During that time the control grouptrained normally. The intervention group wasintroduced to the concept of self-talk. Thisincluded a 30-minute introduction to theconcept, and participants were encouraged toidentify and develop four motivational self-talk statements, which they used throughouttheir training over the two-week interventionperiod. For example, drive forward, youredoing well, feeling good and push throughthis were options.

The results showed that self-talksignificantly improved TTE by 18 per centfrom pre-test to post-test, with no change inthe control group. The authors stated: Thisstudy is the first to demonstrate that self-talk significantly reduces RPE and enhances

endurance performance.While it is clear that factors such astraining hard and eating and sleeping wellall contribute to enhancing performance,this study has shown that a psychologicalstrategy is important too.

The psychological tests done on allparticipants prior to the study showed littledifference between the groups in termsof mood and motivation before the TTEs:This suggests that it was the effect ofmotivational self-talk during the task ratherthan an enhanced sense of perceived ability,mood or motivation upon entering the testthat led to the 18 per cent improvement intime to exhaustion.

The authors are certain that thepsychobiological model offers an importantand novel perspective for future researchinvestigations.

Its good to talk; not only to othersbutto ourselves.

IT MAKES SENSE TOPROLONG THE TIME TOEXHAUSTION BY TRAININGHARD TO DEVELOPCARDIOVASCULAR FITNESS



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1: PREPARETO RUNBEFOREYOUSTARTRUNNING:

Themost commoncauseof running

injury is poor technique.Mostof this

comesdown topoor glutealand knee

control. Beforeyoustart runningstand

infront ofa mirrorandperforma single

legsquat.Yourgoal isto keep youhip

andknee ina straightline.If theknee

fallsinwards thenyouareproneto

developinginjuries whenyou runIn

this instancefollowthis program:

1) Core stability through drawing

your tummyand pelvicfloor

muscles in Hold for 10seconds

as you breathe, repeat 10 x.

2) TheClam Lieon your side.

Activateyourcore, andthenfoldthetopkneeto theceilingkeepingyour

jheelstouching.20 x each side

3) Shoulder Bridge Lieon your back.

Liftyour hipsup tomake a bridge.20 x

4) Plank hold Frontplankx

30 seconds.Sideplankx 30

seconds each side.Repeat3 x.

5) Standingwall squatx 20x

6) Lungewalkx 10stepsx 5.

This simpleprogramwill solvea lotofrunning injuriesif done BEFORE

youstart torun. Ifyou are already

runningincludethis intoyour weekly

program2 x/week andyousee

great benefits in yourtechnique.

2.ADDVARIETYTO IMPROVE

ENDURANCE:

Onceyoubuildup some fitness,the

essentialpart of allrunningprograms

should besomeHighIntensityInterval

Training(HIIT). Recentevidence

suggestthat including just 1 session

ofHIITintoan already fit athletewill

improve theirendurance capabilities

within2 weeks!Try theall newAPPIHealthyHITprogramfor a uniquewayto

combinethiswith thestabilitytraining

benefits of Pilates andyou have all

youneedfor successfulrunning.

Glenn Witherswill be giving us monthly

injury clinic guidelines on howto not

onlystayinjuryfree butuse alternative

exercises to improve your running.

MY TOP TIPS FORRUNNING INJURIES:Running is a sport that demands a lot on your body. Knowing how to

prepare, pre-activate and recover is the key to running injury free.

Here are the top tips of one of the UKs foremost physiotherapists:

Bio:GlennWithersis the

co-founderof theAustralian

Physiotherapyand Pilates

Institute;a worldrenowned

teacher trainingcompanyfor

thesafe andeffective delivery

of Pilates basedexercises

forrehabilitation.Glenn was

awarded theprestigiousFelice

Rosemary Lloydscholarship

in 2000for international

study into physiotherapy

advancement.This research

leadto Glenn,alongsidehis

partner ElisaWithers,creating

theAPPI Pilates method

wherebyresearch, evidence

andclinicalreasoningare linked

to eachand everymovement.A

publishedauthor, international

presenterand educator, Glenn

isresponsiblefor someof the

largestdevelopmentsin the

combination of physiotherapy

andpilatesin healthcare.

Glennsbestsellingbook,Back

to LifewithAPPI Pilateshas

become an essentialpart of

anyexerciselibrary. Glennhas

beenfeatured frequently inthe

nationalpress,in additional

to beingpublishedin many

industryjournals. Glennis

alsoChair ofthe Association

of Chartered Physiotherapists

inExercise Therapy, a

government advisor to the

health andleisureindustry,

anda level4 REPS technical

expert inexercise delivery.

Glenncurrentlyholds the

positionsof clinicaldirector

ofAPPI;shealth centres,in

additionto beingthe resident

directorof educationfor APPI

Education.Aspart of hisclinical

roleGlennconsultsto many

professionalathletes, teams

andorganisations, as wellas

beingone of Londonsleading

clinicians inthe management

of Backand Pelvicpain.

Glennis also a keenathlete

having completedthe full

IronmanTriathlon distanceat

thisyearsEuropeanage group

Championshipsas wellas many

halfIronmansand marathons.



CHARLIE SAYS...

Strength is key to running

It doesn't half make me laugh when I look back atmyself as a teenage track runner who absolutely hatedanything over 1500m (and even then that was a bit toolong for me). Each week our athletics squad did one 'long'non-track session around Rother Valley Country ParkSouth Yorkshire. Once around the lake was 2.5 miles. I

used to pray I wouldn't have to go round more than once;I always felt awkward not running full pelt. It was almostlike things didn't kick in unless I was going fast. Everytime I came to finishing my lap I always seemed to throwup my breakfast in the exact form I'd eaten it. So themental block just got bigger and bigger.

When I got asked - no challenged - to do my firstmarathon I laughed. At that stage I could blast a 10kand that was the way I liked it. Ironically I was helpingcoach a Special Olympics team to run the SingaporeMarathon when I was presenting in Asia. So with onlysix weeks to go, I entered the Singapore Marathon andtrained a group of amazing youngsters with specialneeds. It didn't help that my first marathon was in40-degree heat with 90 per cent humidity. The groupfrom the Special Olympics did incredibly well and Isurvived, just, and then became addicted.

However I never in a million years thought that veryshortly, January 26th to be exact, I would be about torun an ultra-marathon a day for seven days totalling250 miles. I was giggling to myself this week about myshort runs and how they are now 90 minutes. My longruns are already close to five hours and increasing asI write this. I am finally seeing the results of the lastsix months. Getting up to that length of time has takensome hard work though and fitting it in, well, that is anart form I'm still learning.

My last Friday consisted of early Sky SportsNews which means you get up at 2.30am, feeding incommercial breaks while live on air, physiotherapystraight after as my shoulder had decided to dislodge

itself out of the socket and then a long 4-hour run inthe afternoon going into the evening. This was followedby a lovely ice bath, the last thing you want to do after

a run in the rain. I also eat as soon as possible - ForGoodness Shakes recovery drinks are my preferenceand very easy to absorb or a homemade fix of a glass ofmilk, a banana and two boiled eggs.

I was in my kitchen at the weekend having done abrick session of two hours on the bike followed by atwo hour run and of course an ice bath. My medal fromBlenheim Triathlon was hanging over the side. It made

me stop in my tracks. At that race, Id run the 5k leg fora triathlete who was injured. It was my first run backfrom three months of non-weight bearing exerciseand months of desperately trying to sort my body out. Ipushed it too hard and it took my physiotherapist threehours to sort me out post run. So now you see why seeingthe medal in my kitchen stopped me in my tracks. Itreminded me how far I'd come. Running is all relativeto where you started and, as is commonly said, it isn'twhere you start that matters but where you finish.

I believe strength is key to running at whatever level.We are coming to that time of year when marathontraining starts for Paris, London, Brighton and the manymarathons in spring. The best advice from the journeyI have taken so far - and trust me I have experimented,researched and am training with some of the bestpeople around - is do at least one strength session aweek in your training. Do running specific conditioningincluding dynamic lower core exercises using anexercise ball, glute sets, hip stability and strength anda few push ups and back exercises. It will create leanmuscle, stability across all joints and I guarantee it is thebest way to injury proof your body. This is what is goingto get me through 250 miles of running in seven days.

If you fancy joining me along my big challenge andhelping a much-needed cause check out the route andget in touchwww.facebook.com/charliesbigchallengeand any kind sponsorship atwww.justgiving.com/charliesbigchallenge. Two women are killed inEngland per week by their partner or former partner.Over 70 per cent of kids in refuges have been abused by

their father. There are plenty more stats that make forhorrendous reading. I'm using the one thing that I oweso much to to give back - running.

Meet our newest

columnist broadcaster

and marathon runner

Charlie Webster

As one of the keypresenters for theSky Sports network,Charlie is equally athome reporting onboxing as she is coveringspeedway. But her reallove is running.She is an accomplishedmarathoner andsupports a range of

charities includingBest Beginnings andis an ambassador forWomen's Aid Federationof England. Check outher website for more(www.charliewebster.me).

THIS WAS FOLLOWEDBY A LOVELY ICE BATH,

THE LAST THING YOUWANT TO DO AFTER A

RUN IN THE RAIN


17/100

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MEET THE TEAM / INSIDE STORIES

DAVID CASTLEIt speaks volumes about mycurrent running that a measure

of success is to finish a race. Butgiven that in my last competitiveouting I damaged my Achillesso badly that I couldnt walk letalone run, Ill take finishing a halfmarathon with no injuries or aftereffects as a solid result. Mindyou, when that half marathonstarts at 5.15am because of theintense heat, suddenly finishingactually seems like a decent run.That I was able to knock out the13.1 distance in a shade under6.40/miling was pretty pleasing,particularly given my lack of longruns and the logistics of getting

to the race. Did I not say that itwas in Jamaica? How remiss ofme. Having to split the journeyin Miami meant an 18-hour tripand a 3.30am UK arrival at theresort. No matter, I thought two days to recover before therace. Well, it would have beenif the race was on the Sunday:instead, it was Saturday, and arather embarrassed me had toadmit that Id made a mistake.In reality, Im not sure how muchmore I would have recovered, butit would have been good to findout! Still, race day was a thrillingaffair, and I wouldnt have missedthe trip for the world. Especiallyas I got to spend four dayswith the woman of my dreams.Roll on Edinburgh Marathon,my next medium term goal.

LIZ YELLINGBeing a mother of three isdemanding but wonderfully

worthwhile. I still look at thetwins and wonder how on earthI made two babies at the sametime! Life is settling down andI have managed to get out forsome walks during the week andsome runs on my own at theweekends. I say runs - they aremore shuffles with occasional

jogs. The twins are currently t ooyoung for me to run with them ina running buggy, but once theyhit six months I can start runningwith them on flat, smoothsurfaces. Walking with them atthe same time each morning has

really helped them establish aroutine for sleeping and gives mea little reminder of the exerciseendorphins to tide me over untilthe weekends. I recently had my39th birthday and to celebrateI did my first parkrun in overnine months. I was excited tobe able to run and it was alsostrange to run with my husbandwhile a friend watched over thekids. Martin jogged next to mewhile I huffed and puffed myway round to a personal worstof 22.30. I have run slower in aparkrun but for a PW you have toactually be trying and I was! I wasfairly pleased with this run as itwas eight weeks post birth offno training. I am excited aboutbuilding on this slowly. Runningfor the first time is much lower

The Running fitnessteams monthly

on my list of priorities, life hasmoved on and now I am a workingmum, juggling running aroundhome and lifestyle commitmentsand I love it.

FOLLOW LIZ YELLING ONTWITTER @GIRLWHATRUNS

MARTIN YELLINGIt's safe to say Im firmlyback on the running train.

2014 is going to be a goodyear for running. Recently Iverediscovered my moj o. Youwant to know whats worked?1. Setting a clear goal - theGreater Manchester Marathonin April 2014 to be completed in

under three hours. 2. Includingone interval session and onelonger run in my week. The latterhas worked because I think Idactually forgotten how much Ienjoy the intensity of a decentworkout. Ive started doing aregular run session with localrunner Matt Ashton and currentlywe are of a similar standard. Thisinevitably means we pick thingsup a little during the session anddon't allow the other to edgeahead. This has been pushingme out of my comfort zone andreminded me of the importanceof running with others, not justfor a social chit chat but alsofor the performance benefitsit brings. My long (er) run hasalso been terrific as Ive beenputting a little extra effort into

travelling to different off-roadlocations to run so it's beenvaried and inspiring. Ive also gotmy teeth into Jantastic (www.

jantastic.me) t o help keep memotivated and on track withmy running. All of these thingsin combination has sparked anenergy for training thats been a

little lost at times in 2013. Theresults are starting to show toowith one of my fastest 5k runsof the last few years (16:36)recorded at Poole parkrun. Bringon 2014. Come on, lets ave it!.

FOLLOW MARTIN ONTWITTER @MYELLING

TINA CHANTREYIt was sheer relief thataccompanied me over the line

of the Jamaica Half Marathon. Ididn't 'train' for it just joggedmy way back into running fromOctober, with easy sessions, nopressure and no expectations.The conditions were extreme;the heat was, well, a markedcontrast to the wintry UK wehad left behind only one daybefore. Finishing 14th woman(and fifth vet) out of 400 wasa real surprise, and has givenme the confidence to return toclub sessions and commencetraining. I've made my list ofraces for early 2014 and can'twait to get stuck in. Speed iscompletely lacking but I know

this will come, and so again Iplan another spring marathon.2014 is going to be better than2013 and I am going to be illness-free which can only mean... aPB (hopefully!). First though,there are a few cross-countryraces to enjoy. My friend andrunning buddy Penny and I laughabout how slow we are at themoment. I know the next fewmonths are going to hurt, but Iam dedicating my training to mydad, who died last year. He wasa real tough of the track hetrained the navy field gun crew so when the pain hits I imaginehim running next to me, shoutinghis friendly abuse. I'm hopingthis year I may do him proudand push myself to achievemuch more with my running.

THE TEAM SEEMTO BE BACK ON

TRACK - FINALLY!

Pic:BobFoy,[email protected]

Pic:BobFoy,[email protected]


19/100FEBRUARY 2014 | WWW.RUNNINGFITNESSMAG.CO.UK 19

HAVE YOUR SAY /LETTERS

You can do it!

If anyone had suggested runningto me in any way, shape or form

just over a year ago, I would haveprobably thought they were insane!Having last run at school 40 years ago, and

trying to avoid the embarrassment of wheezingmy way into last position by hitching a ride inthe back of a friends Morris Traveller half wayround the course, I took the decision to starthitting the tarmac.

I have had a life-long recurring dream that Imrunning down a local street, gliding through theair, just off the ground and loving the feeling ofeffortless speed. In this dream Im born to run,but I never saw that as reality!

I suffer from Atrial Fibrillation, a rapid andirregular heartbeat which can be triggered bya whole host of factors. The lower your fitnesslevels the more susceptible to attacks you

become. This, and my ever-expanding waistline,prompted me to try some exercise. Near the

end of last year I took up fencing, and afterthe first class discovered how terribly unfit Iwas! To improve my fencing fitness I made thedecision to start running.

For my first session, I got into my car anddrove away from my house (heaven forbid aneighbour should spot me!) to a nearby housing

estate with some nice flat circuits. This iswhere my running started and I followed the all-important advice to BUILD UP SLOWLY!

I did 10 repetitions of 1 min walk/1 min runand over the next few weeks my first goalwas achieved, to run without stopping for 10minutes. I had caught the bug and I quicklydiscovered how important it was for me to setmotivational goals mile by mile.

Through this year Ive built up my distanceswith this method using my tracker app andstopwatch to give me that all importantfeedback.

The Edinburgh 5k and 10k runs were major

milestones, culminating with the GlasgowHalf Marathon in October. The latter being

an amazing experience which I would highlyrecommend to anyone. The buzz of thecheering crowds took me to the finish-linein 2hrs 17mins; three minutes under mypredicted time and only 1hr 16mins behind HaileGebrselassie (a sense of humour is an essentialquality for the new runner!).

I have now set my next goal, the LondonMarathon. I was lucky enough to secure aGold Bond charity place, raising money for thedeafblind charity SENSE. Raising the moneyis another challenge in itself but Ive alreadyalmost reached my 1500 sponsorship target!

I can hardly believe that in a short spaceof time I have gone from aiming to run for aminute to planning a marathon. If I can do it youcan too! Just as a footnote I had to give up thefencing due to tennis elbow!

Steve Corrall, Currie, Edinburgh.

Eds comment: If anyone would like any moreinformation about Steves training programme,

charity fundraising or Atrial Fibrillation please get intouch at [email protected]

Our readers share their thoughts

The Postbox

SEND YOUR THOUGHTS ONALL THINGS RUNNING TO:

David Castle, editor, Runningfitness magazine, Kelsey Media,Cudham Tithe Barn, Berrys Hill,

Cudham, Kent TN16 3AGor contact by email on:

[email protected]

Film, Films, FilmsWhats your favourite running film?This question was posed to me inthe bar a couple of weeks ago, andIve been thinking about it ever since.There are actually quite a few runningfilms, and not just documentaries -proper feature films about running.Im a real film fanatic, so Im going to

set out my top three favourites:3rd Run Fatboy Run- a good

British comedy, made on a modestbudget, and Simon Pegg is very funny.

2nd Forrest Gump alright, notreally a running film, but the whole

film is about Forrests journey throughhis life, and the running scenes in themiddle are integral to the film.

1st Chariots of Fire whatelse? Who cannot be inspired whenyou hear that music? There havebeen rumours that the film is to beremade, but I wouldnt change theoriginal 1981 version.

What are your preferences, Mr Editor?Tomas Archibald, by email

Eds comment: I have Chariots of

Fireon Blu-Ray and I agree, it would

definitely be in my top three. But my

all-time favourite is the American

biopic of distance running legend Steve

Prefontaine, starring Jared Leto. As

running films go, it's pretty authentic and

'Pre' was such an inspirational character

that you can't fail to be fired up by

watching his gutsy performances.

Mo for SPOTYHaving just watched the 2013 SportsPersonality of the year award last

night, I have to say how disappointed Iwas to see Mo Farah missing out again.Not just missing out on victory, fourthplace again not even on the podium.

Double Olympic champion in 2012.Double World Champion this year.

STAR

LETTER

The letter of the monthwins a Brooks jacket anda pair of running shoes

In association withwww.brooksrunning.co.uk

What more does Mo need to do, inorder to get the public recognitionhe deserves?

I do appreciate that BradleyWiggins and Andy Murray are greatsportsmen in their chosen fields.I have nothing against the secondand third placed sports people.

But I really do hope Mo soongets the recognition he justlydeserves hell be getting my vote(again) for Sports Personality in2014. At the very least a place onthe podium ...

Alex Sandifer, Cardiff



UP FRONT / FITNESS

Essentials...ATHLETE DIARY DISEASE PROTECTION DECLINING FITNESS LEVELS

Millions of children around the world cannotrun as fast or as far as their parents wereable to at their age, fresh analysis from theAmerican Heart Foundation has found.

On average, it takes children 90 secondslonger to run a mile than their counterpartsdid 30 years ago. Heart-related fitness hasdeclined five per cent each decade since1975, for children aged nine to seven.

The American Heart Association said it

was the first to show that children's fitnesshas declined worldwide over the past threedecades.

"It makes sense. We have kids that are lessactive than before," said Dr Stephen Daniels,a University of Colorado paediatrician and

spokesman for the association.Meanwhile, World Health Organisation

numbers suggest 80 per cent of youngpeople globally may not be getting enoughexercise.

Health experts recommend children agedsix and older get 60 minutes of moderatelyvigorous activity accumulated over a day."Many schools, for economic reasons, don'thave any physical education at all," Daniels

said. The study was led by Grant Tomkinson,an exercise physiologist at the University ofSouth Australia.

Researchers analysed 50 studieson running fitness a key measure ofcardiovascular health and endurance

involving 25 million children aged nine 17in 28 countries from 1964 to 2010.

The studies measured how far childrencould run in five to 15 minutes and howquickly they ran a certain distance, rangingfrom half a mile to two miles. Today'schildren are about 15 per cent less fit thantheir parents were, researchers concluded.

The decline in fitness seems to belevelling off in Europe, Australia and New

Zealand, and perhaps in the last few years inNorth America. However, it continues to fallin China, and Japan never had much falloff fitness has remained fairly consistent there.About 20 million of the 25 million childrenin the studies were from Asia.

CHILDREN UNABLE TO RUN AS FAST ASPARENTS'GENERATION, STUDY SHOWSGlobal conference on heart fitness hears research that says eachgeneration is getting slower and heavier than the one before

2



UP FRONT /FITNESSUP FRONT /FITNESS

Exercise could be as effectiveas some of the best drugs which

protect against major diseases,research has found.A study of more than 300 trials

has found that physical activitywas better than medication inhelping patients recovering fromstrokes - and just as good as drugsin protecting against diabetesand in stopping heart diseaseworsening.

The research, published in theBritish Medical Journal, analyseddata about studies on 340,000patients diagnosed with oneof four diseases: heart disease,

chronic heart failure, stroke ordiabetes.

Researchers said the findingssuggested that regular exercisecould be "quite potent" inimproving survival chances, butsaid that until more studies aredone, patients should not stoptaking their tablets withouttaking medical advice.

The landmark researchcompared the mortality ratesof those prescribed medicationfor common serious healthconditions, with those who were

instead enrolled on exerciseprogrammes.

Most of the 305 studiesexamined involved patients who

had been given drugs to treat theircondition. But 57 of the trials

- involving 15,000 volunteers -examined the impact of exerciseas a treatment.

The research found that whilemedication worked best for thosewho had suffered heart failure, inall the other groups of patients,exercise was at least as effectiveas the drugs which are normallyprescribed.

People with heart diseasewho exercised but did notuse commonly prescribedmedications, including statins,and drugs given to reduce blood

clots had the same risk of dying aspatients taking the medication.

Similarly, people withborderline diabetes who exercisedhad the same survival chances asthose taking the most commonlyprescribed drugs.

Drugs compared with exerciseincluded statins, which are givento around five million patientssuffering from heart disease, oran increased risk of the condition.

The study was carried outby researcher Huseyin Naci ofLSE Health, London School of

Economics and Political Scienceand Harvard Medical School,with US colleagues at StanfordUniversity School of Medicine.

EXERCISE JUST AS GOODAS DRUGS IN WAR ONMAJOR DISEASE

One in three puffed outjust running up stairs

One in three adults are so unhealthy they are leftgasping for breath after running for a bus or train, astudy has revealed. The worrying statistic emergedin a report which also found a similar number areexhausted after a quick trip up the office staircase.

It also showed that one in four had already beenleft red-faced in front of colleagues in the pastbecause of their poor shape.

A study into the everyday fitness levels of 2,000workers showed running the vacuum around thehouse for a few minutes troubled many.

The research, which was commissioned to markthe launch of LAX St Boltophs new five star fitnessclub in London, found just a quarter of workersthought they were in shape.

According to the study, one in three Brits are sounhealthy they are left gasping for breath beforethey even get to work after running to catch publictransport, with a similar number exhausted after aquick trip up the escalators or stairs.

Worryingly, 65 per cent had cause to suspectthey had low energy levels and four in 10 have beenshocked at how out of breath theyve become afterdoing simple everyday activities like cleaning.

One in four has had someone else make anegative comment or express concern about theirfitness levels.

Tony Orme, Marketing Manager for LAX said:Were very much tied up by busy schedules anda hectic day to day life but its not necessarily a

routine that keeps us in good shape.The results demonstrate a worrying level of

energy in many of the workers studied, with day today activities taking more of a toll than they should.

When a lack of energy or shame surroundingour physical condition starts to negatively impactour personal, social and working lives, it needs to beaddressed.

The extent at which our health and fitness impactson day to day life was demonstrated by 31 per cent,who said they have avoided a social event for fear ofembarrassment over their poor physical fitness.

And the average respondent could only manage five

press-ups and nine sit ups comfortably, it emerged.

As well as avoiding work social events

incorporating physical activity like bowling or teamevents, one in four workers had already experiencedembarrassment in front of colleagues in the pastbecause of their fitness.



UP FRONT / FITNESS

HER TRAINING WEEK

MONDAY

6m hilly

TUESDAY A.M.

6m easy

TUESDAY P.M.

Club track (speed) session

WEDNESDAY

12mTHURSDAY A.M.

6m including intervals

THURSDAY P.M.

6m easy

FRIDAY

5m easy

SATURDAY

10m including tempo

SUNDAY

15-18m

EMMA STEPTO

Athlete diary

The Cornwall athlete is provingthat age is no barrier to success

As a child I loved all sports, especially cross countryand 800m at school, but I first took up runningregularly in my 30s; in my first half marathon Ifinished in 1hr 47mins, says the recent ladieswinner of the Bristol Half Marathon, evergreenEmma Stepto. The big steps came when I joinedCornwall AC and started to benefit from theexperience and advice of the fantastic club coaches

and team mates, especially Alan Rowling, whohas personally coached me for the last few years.Without him I would never have come so far.

Emma was one of Cornwall ACs ladies team(with Suzy Bosustow and Naomi Tier) that won theMarathon Championships Team Gold at the 2011

London Marathon. It meant everything that we hadbeen able to give Alan something back for his supportand belief in us, adds Emma. Being selected torepresent England internationally and receiving myvest was an incredible feeling, too. My dream momentwas probably this year when I finished first lady atthe Bristol half.

2013 was incredible in so many ways: EAChampionship 5000m bronze medal at the BritishChampionships in Birmingham, breaking the UK Alltime Vet 40 5000m record in 16.13.00 in Cornwall,

winning Bristol half in 73.40, EA Championshipbronze medal at Leeds 10k and running Amsterdammarathon in 2hrs 35mins 2secs.

Balancing training with a full time job is nevereasy. But I think it is absolutely essential to give backto other people and not become obsessed with yourown ambitions, Emma believes, so I help on our clubcommittees, on the local Network committee andwith our beginners walk/run group. I always wantto do better. I look at the national rankings and thevarious vet records and think to myself, It is possible,so why arent you doing those times? It makes mebuck up and try new things in training, read andresearch more and learn.

Cross training this year has paid dividends for

Stepto. I've improved my flexibility and balance, butfeel stronger for it. I have a great friend and physio,Christina Stewart, who reminds me stretching,recovery and hydration are as important as training!Im lucky to have so many supportive people, friendsand family around me.


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UP FRONT /NUTRITION

Fuelling upRECIPE OF THE MONTH CHRISTMAS LUNCH 007

HALF of women fall off the diet bandwagonwithin 24 hours of beginning the battle ofthe bulge, a study has revealed. Researchersfound that although they start with goodintentions, many women are seeing theirwillpower fade just hours into a new detox.

Instead of hitting their target weight orclothes size, around half of the 2,000 womenpolled end up quitting within the first dayafter being lured by chocolate or due tostress and tiredness.

One in 20 even admitted they haveNEVER been on a diet which lasted into thesecond day.

But while chocolate and cakes are thefoods most likely to break a diet, it emergedthat simply having a bad day can also leadto failure.

More than one in five of the 2,000 womenpolled even admitted that a relaxing glass of

wine after work is all it takes to put an endto their healthy eating.

Penny Mallory, founder of the weightloss company Mallory Band, whichcommissioned the research, said: Whenstarting a diet, all women have the bestintentions. Usually, you either have a targetweight in mind, or a particular clothes sizeyou want to get into, and intend to stick withthe diet until you reach your goal.

But it seems many are struggling to get totheir ideal weight before they cave in to theunhealthy goodies they are craving.

Sticking with a diet for any length of

time is tough, and needs plenty of willpowerand determination to get to the end.

Some people have got it and can get theresults they are after, but if you are one ofthe many who struggle to make it last morethan a few days, perhaps you would be better

off looking into other ways of losing weightor shaping up.

The study found that the average womangoes on three diets a year, with a targetweight loss of just over a stone.

But in reality, the diet is abandoned afteran average of just 11 days, leaving themstruggling to reach their ideal weight.

Fifteen per cent of women fail to last anymore than two days, while 55 per cent rarelygo more than a week before giving up.

More than a third are likely to end theirdiet early if they are feeling stressed,while 34 per cent said treating themselves

because they have earned it is often theirdownfall.

Three in 10 blame it on simply having abad day at work while another 30 per centsays their willpower fails them when theyare offered chocolates or cake.

HALF OF DIETSFAIL WITHIN JUST24 HOURS



UP FRONT /NUTRITION

Brits eat all their daily

calories before lunchon Christmas DayThe average person consumes their

entire recommended daily allowanceof calories before they even starttucking into lunch on Christmas Day, asurvey finds.

It might be all over bar the takingdown of a tree but a salutary lessoncomes from a recent survey thatsuggests that the average Briton

will have consumed their entirerecommended daily calorie intake by2.08pm on Christmas Day, before they

even start tucking into lunch.People eat an estimated 7,000

calories throughout the day threetimes the amount of energy needed

in a 24 hour period. And if thats not

enough motivation to get your trainers

on right now, then we really don't

know what is!

The study found more than a

third of women would like to lose

half to one-and-a-half stone ahead

of the festive season but instead the

average person will gain 6lbs between

Christmas Eve and News Years Day.

Alexis Boo, spokesperson at Ideal

Weight who carried out the research,

said: With the numerous parties and

desire to look good in our best outfit,

Christmas is a key time for people to

think about their weight.

"Its easy to go overboard during

the festive season and eat indulgentlywith all the temptations on offer, but

theres no reason why you cant have a

bit of what you fancy without worrying

about the waistline.

007 WOULDHAVE BEEN

DIFFICULTTO STIR!James Bonds love of martinis would have lefthim both shaken and stirred as he consumedfour times the weekly recommended alcohollimit, doctors have said.

Despite his dangerous exploits, thefamous spy was more at risk of dying fromliver disease or drink driving than a bullet,according to a study in the British MedicalJournal.

His high cocktail consumption may haveeven induced an alcohol-related tremor in

his hands preventing him from stirring hisdrinks and explaining his preference for ashaken martini, the researchers said.

The team read all 14 of Ian Flemingsnovels over six months to test whetherthe secret agent would have been able tocope with his high octane profession whiledrinking heavily.

They noted down every time 007 drankalcohol and calculated the number of units heconsumed.

Bonds average alcohol consumption wasup to 92 units each week more than fourtimes the recommended amount.

The most he drank in one day was 49.8

units.The NHS advises that men should not

regularly consume more than three or fourunits a day, while women should not exceedtwo to three.

Bond had just 12.5 alcohol-free days outof the 87.5 days he was able to drink andfrequently drove when over the limit.

The experts said that while theyappreciated the pressures to drink "whenworking with international terrorists andhigh stakes gamblers", they would adviseBond seek help for how much he drinks.

FOOD FACT:Did you know that a halfcup of cooked plantainspacks almost three grams

of resistant starch, a healthycarb that boosts metabolismand burns fat? Add thesebanana-type fruits into yourdiet for a healthy snack.



UP FRONT /NUTRITION

|

THIS MONTHS FOOD HERO

Watermelon

Its not a fruit we eat everyday, but perhaps watermelon should be part ofevery runners diet. According to a new study in the Journal of AgriculturalFood and Chemistry, drinking watermelon juice before a hard workouthelped reduce athletes' heart rate and next-day muscle soreness. That'sbecause watermelon is rich in an amino acid called L-citrulline, whichthe body converts to L-arginine, an essential amino acid that helps relax

blood vessels and improve circulation. Given its name, you might assumethe fruit has little nutritional valueand it is more than 90 per centwater. But a 10-ounce (300-mL) wedge of watermelon packs in aboutone-third of the recommended daily value of vitamins A and C, as wellas a modest amount of potassium (nine per cent of the daily value).

KATE PERCYAs an experienced marathon runnerand cook, Kate is passionate aboutthe link between healthy eatingand better athletic performance.Go Faster Food (Vermillion),offers advice for athletes, seriousor recreational, on how to eatfor optimal training, racing andrecovery and puts nutritionaltheory into good practice withhundreds of delicious, imaginativeand energy-boosting recipes. Hernew book, FuelSmart for Race Day

is available now from Amazon,iTunes and Kobo.

For more recipe ideas visitwww.gofasterfood.com

TAGINE OF CHICKEN,APRICOTS, TOASTEDALMONDS, & SAFFRONWITH QUINOA

WHEN?An excellent dish for thenight before your long run, or aspart of your general training diet.

WHY?Quinoa is a superfoodgrain, containing not only lowGI carbohydrate to sustain youthrough longer runs, but also alleight of the essential amino acids

(protein) for good muscle health,plus fibre, and important mineralssuch as phosphorous, potassium,magnesium and iron.

The combination of chickenwith apricots, almonds and freshcoriander provides a deliciousbalance of protein, healthy fats,fibre, vitamins and minerals.

Incredibly easy to cook andtemptingly aromatic, it makes thekitchen smell gorgeous!

Serves 4

8 free-range chicken thighsor 4chicken quarters, on the bone

2 tbsp flour, seasoned with pinchof salt, pepper and paprika

2 tbsp sunflower oil

2 onions, peeled and chopped

2 bay leaves (optional)

4 cloves of garlic, peeledand finely chopped

5cm piece of fresh ginger,peeled and grated

1 tsp smoked paprika

4 tsp ras-el-hanout Moroccan spice mix

1 cinnamon stick

1 pinch of saffron, soaked in a littleboiling water for 10 minutes

chicken stockto cover

Large handful of ready-soaked, dried apricots

2 tsp honey

Splash of orange flower water(or usezest of an orange as an alternative)

Large handful of fresh corianderleaves, roughly chopped

250g quinoa

1 tsp salt and freshlyground black pepper

50g flaked almonds, toasted in the ovenat 180C/gas mark 4 for 5 minutes

Preparation

1. Coat the chicken in the flour. Heatthe oil in a heavy-bottomed casseroledish and brown the chicken gentlyall over for about 5 minutes.

2. Remove the chicken andthen gently saut the onionwith the bay leaf until soft.

3. Add the garlic, ginger and the spices(except the saffron) and saut fora couple of minutes until you smella delicious aroma being released.

4. Add the chicken, the saffron andenough stock to cover the chicken.

Bring to the boil, cover and put in theoven for about 3040 minutes, oruntil the chicken is cooked. Halfwaythrough the cooking, add the apricots.

5. Meanwhile, prepare the quinoaaccording to the instructions on thepack. Season, toss with a little olive oiland transfer to a warmed serving dish.

6. When the chicken is cooked, addthe honey and the orange flowerwater and return to the oven for afew more minutes. Boil down the juice(on the hob) if too thin, spoon offany excess fat. Season with salt andpepper according to taste, sprinkle

with the fresh coriander and toastedalmonds and serve with the quinoa.

This recipe is extracted fromKates new book, Go Faster Food forKids, released on October 17th 2013

(16.99, available on Amazon.co.ukand in all good book stores).

NutritionperpancakeEnergy(kcal)691Protein(g)50Carbohydrate(g)76Fat(g)21

Ofwhichsugars(g)23Ofwhichsaturates(g)3Salt(g)2.5Fibre(g)10


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UP FRONT /MOTIVATION

Mind+bodyINSPIRING RUNNER BOOK REVIEW MUSICRunning is about more than

just putting one foot in frontof the other; it is about ourlifestyle and who we are.Joan Benoit Samuelson

Now aged 56, the diminutive figure of JoanBenoit Samuelson will best be rememberedfor her pioneering win in the 1984 Los AngelesOlympics marathon, where she finished severalhundred metres ahead of Grete Waitz, RosaMota, and Ingrid Kristiansen, all consideredrunning legends in their own rights.

A redoubtable competitor, Benoit Samuelsonstill holds the fastest times for an Americanwoman at the Chicago Marathon and theOlympic Marathon. Indeed, her time at theBoston Marathon was the fastest time by anAmerican woman at that race for 28 years.

Born in Cape Elizabeth, Maine, of French andIrish ancestry, Benoit took to long-distancerunning to help recover from a broken leg sufferedwhile slaloming. At Bowdoin College she excelledin athletics. In 1977, after two years at Bowdoin,she accepted a running scholarship to North

Carolina State, where she began concentratingsolely on her running. After returning to Bowdoin

to complete her degree, she entered the 1979Boston Marathon as a relative unknown. She wonthe race, wearing a Boston Red Sox cap, in 2hrs35mins 15secs, knocking eight minutes off thecompetition record. She repeated that successwith a victory again in 1983, that took more thantwo minutes off the world's best time, set by GreteWaitz in the London Marathon just the day before,despite having surgery on her Achilles tendons twoyears earlier. Her Boston course record of 2:22:43,set in 1983, was not broken for another 11 years.

In March 1984, Benoit injured her kneeseverely during a 20-mile training run, forcingher to undergo arthroscopic knee surgery just 17days before the United States Olympic Women'sMarathon Trials were scheduled. However, sherecovered from the surgery much more quicklythan expected, and showed up at the trials as thewoman to beat. She beat runner-up Julie Brown by30 seconds, winning in 2hrs 31secs 4secs. Threemonths later, she competed in the 1984 SummerOlympics in Los Angeles and, by winning the firstOlympic Women's Marathon in 2hrs 24mins 52secsshe secured her place among the all-time greats.

Music, to some, is a matter of one-upmanship. Listening to music that no oneelse has heard, then being able to make thatrecommendation to your friends its both aselfish and altruistic mission.

But there are two barriers blocking manypeople from finding new music: knowing where

to find it and having the time to listen to it.If youre runner, you already have a solutionto the latter problem, with plenty of listeningtime (depending on your stamina levels) to fillwhile training. As for where to find the newmusic check out these three places.

NEW ANDUNSIGNEDSometimes you just want tohear what no one else has

Band of the DayiOS and Android FreeThe premise for this app issimple introduce one banda day, every day. You canlisten to full tracks from theselected band or artist, as wellas search through previouslyfeatured acts. There are alsomixtapes, recommendations,videos and more.

Bandcampwww.bandcamp.comThere was this one time, atBandcamp, when I found lots ofamazing bands and music that noone else had ever heard of. Thatswhat youll be telling your friendsafter every visit to this brilliantwebsite. You can spend hoursbrowsing all the independent musichere. Or tune into the Bandcamp

RormixiOS and Android FreeRorMix is an app that isdesperate to introduce you tonumerous unsigned acts andindependent musicians. Justsearch for your favourite musicand the app will start suggestingbands based on your taste.

MASTERS OF MOTIVATION



UP FRONT /MOTIVATION

WHAT WERE READING The Core Workout by Joanne Elphinston and Paul Pook (Lotus 9.99)

Look after your core and your running will

thrive. The Core Workoutis your expertguide to Swiss Ball training for core stability,and an invaluable tool for those who wish toremain injury free. Used by top athletes andfitness professionals across a wide rangeof sports, Swiss Ball training can enhanceessential stability and control for your sport.

With over 30,000 copies sold worldwideand used by international and national elitesports organisations, this highly illustratedbook features more than 85 drills with clearprogressions, techniques to recruit your coremuscles, common errors, partner and two ball

drills, weight training and stretching on your

ball, and sample sport specific programmes.The visual nature of this book makes it

easy to follow; images and descriptions ofeach individual exercise are useful to alllevels of runners and will have your corestability (the ability of your trunk to supportand withstand the forces acting upon it)improving dramatically. The correct positionsto hold are demonstrated very clearly, andthe beneficial stretches section will help youreturn your muscles to their pre-run state inthe safety and comfort of your own home.

Joanne Elphinston is a performance

consultant, international lecturer and

physiotherapist whose clients include eliteand professional athletes including Olympic,Commonwealth and World Championshipmedallists. Paul Pook is the NationalFitness Coach for the Irish Rugby FootballUnion, has worked with elite ahtletes ina wide variety of sports and is co-authorof Complete Conditioning for Rugby.

With a Swiss Ball and this book - that'sabout 20! - you are on to a winner...remember, form is everything!

InspiringrunnerKarl Randall

Karl Randall, a highway engineer fromBirmingham, has recently become a proudmember of the 100 Marathon Club UK.However, as he told Rf: For a large numberof years my weight fluctuated and at mybiggest I weighed 18 stone. My wife and Idecided that enough was enough and weshould join a gym to lose weight and get fit.

It was a local fun run, back in 2006, with

just six weeks to train, that was Karl's firstgoal. Even though I could only manage threeminutes the first time I tried out a treadmill,I persevered. When the six weeks were up Ihad run six miles, so I felt ready, he says.

I was surprised how different roadrunning was. I was pleased to get around in91 minutes. I then entered a couple of 10ksover the next couple of years but continuedto train on the treadmill and take part ingym classes. After a while I found myselfrunning 13.1 miles every week just for fun.

In 2008 Karl ran his first marathon, theShakespeare Marathon in Stratford. Justshort of my forty-first birthday I achieved a

life long ambition, and clocked 4:27. A monthlater I entered the New York Marathon,hoping to raise money for a childrens charity.However I was nervous that I wouldnt beable to run a marathon again so I drove toWolverhampton and ran their marathon tosettle my nerves about six weeks before!

Bitten by the running bug, Karl ranthree marathons in 2008, four in 2009 andnine the next year. Hearing about the 100Marathon Club UK, Karl decided joiningit was his new goal. He went on to run19 marathons in 2011 and 38 in 2012.

My planned 100th marathon was onOctober 6th at the inaugural Bournemouth

Marathon. I was still chasing that mysticalsub four hour marathon. I had come closeat Berlin (4:00:58), Abingdon (4:00:51) andUtrecht (4:00:06) and finally in December2012 in Milton Keynes and on my 70thmarathon I achieved 3:53:55. At Robin

Hood Marathon on 29th September on

my 99th marathon I managed my secondsub four hour race with 3:54:58.

Karl won his place at the Bournemouthmarathon, with accommodation, in anonline competition. When GSI Events(the organisers) read in my local paperthat Bournemouth was going to bemy 100th marathon they asked if Iwanted to help launch next year's eventand have a photo shoot on the beach.Of course my answer was yes!

Karl managed a PB at Brighton - 3:53:30 with his mum, wife, son and familywatching. It was the first time that mymum had ever seen me run which was

special, he says. Running friends andfamily came to my presentation by the 100Club chairman. My hard earned t-shirt willnow be worn at all my future events!

Karl undertakes his training on his own: Idid consider joining a running club but withhaving to work evenings I decided I wouldtrain on my own and set myself personalgoals. Whenever I dont fancy a training runI just visualise myself lining up for a raceunfit and unprepared and thats enoughto get me out of the door. If its raining,snowing or icy I still train because you neverknow what the conditions will be on raceday. The coldest race that I have run was in

February 2012 and it was -12C at the start.The next big challenge? I have pencilled

in a 100 mile ultra for May 2014, Karlstates, with a generous time limit of 36hours, although I am hoping to completeit in 28 hours. My advice to others is very

simple; you are never too old or too big to

start. I was nearly 41 when I ran my firstmarathon and five years later have run over100. Start with a recognised training planthat you can print off from the internet.If you need moral support then join arunning club as most have groups of alldifferent levels and abilities where you canrun with people at a similar level to you.You will also feel safer in a group if yourrunning needs to be after work like me.

Also, he says, dont give up! We allhave good and bad runs where one daythe running will feel easy and another itwill feel tough. The main thing is that youwent out and ran rather than slouched at

home in front of the TV; for that you canfeel proud. I still get nervous at the startof every marathon and cant quite believethat I can run that distance. I'm not thesame guy who once couldnt run more thanthree minutes on a treadmill. You, too, cando it! After a few weeks training you willbe moaning to family and friends that Ionly ran 12 miles today and I should haveran 15. Family and friends will be amazedyou ran 12 miles as thats beyond them!


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32 RUNNING FITNESS | FEBRUARY 2014

Wingman 3.49Take two bottles into the shower? Notme I just wash and go. Remember that?In our time-pressured society, the cleversparks decided that making a hair washproduct that combined shampoo andconditioner was the future! But what ifyou could add even more functionalityinto the product? This is exactly whatthe brains behind new grooming productWingman have done: you can use it toshower, wash your hair and shave! Rootedin the theory that less is more, Wingmanis made to save time, effort and spaceand revolutionise mens daily groomingroutine. Available in three scents, this isfor runners whose shower routine lasts atlittle as possible. Wingman, we salute you!

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