Running Fitness – Winter 2015.pdf

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COLDS, COUGHS & SNEEZES:
TO RUN OR NOT TO RUN?
RUNNINGFITNESSMAG.COM
SADDLE UP
Hit the trails on a
MOUNTAIN BIKE!
BEST-EVER
HALF
MARATHON!
THREE-MONTH
PLAN FOR A PB
Running Fitness
NIGHT VISION
Run Faster
| Run Further
|
Run Stronger
CROSS
TRAINING
WINTER RUNNING
Stay safe and
warm in the dark
Dropped out?
Feel the squeeze
Compression sleeves
How to come back
from a bad race
DAME KELLY
HOLMES
ADVICE FROM
THE BODY COACH
Winter 2015
£3.50
Recovery
snacks
Go off-road!
FIVE TOP TRAIL RACES
FOR WINTER FUN
EMELIE
FORSBERG
shares her kit bag secrets
>>
Skyrunner
WINTER
RUNNING GEAR
>>
Keeping warm
IT’S A BIG WORLD.
GO RUN IT.
ASICS.COM/GORUNIT
CONTENTS
|
Running Fitness
Running Fitness
ON THE COVER
28
NIGHT RUNNING
32
WINTER KIT
CONTENTS
WINTER 2015
ISSUE 191
Great advice for running in the winter months.
Stay warm, stay seen, stay comfortable.
34
COMPRESSION SLEEVES
In-depth review of CEP sleeves.
35
MOUNTAIN BIKING
Cross-training at its most exciting.
38
RUNNING WITH A COLD
Our resident GP investigates your options.
35
28
51
48
44
HALF MARATHON PLAN
47
POST-RUN NUTRITION
51
DROPPED OUT?
Three-month plan for a great result.
Snacks and smoothie recipe from Joe Wicks.
Advice for getting over a bad race day.
60
DAME KELLY HOLMES
64
EMELIE FORSBERG
82
GO OFF-ROAD!
We find out what’s in her kit bag.
We catch up with the champion skyrunner.
Our five favourite trail races for winter.
COLUMNS
21
EXERCISE OF THE MONTH
23
LAZY GIRL RUNNING
24
A MILE EACH DAY
Laura looks at tech versus nature.
Try these foot strength walking drills.
Tony urges us to go easy on ourselves.
25
REACH NEW HEIGHTS
Is adventure in our genes?
27
RECIPE OF THE MONTH
42
THE VITAL GLUTES
Breakfast pancakes with spelt flour.
Learn from this fascinating book extract.
4
runningfitnessmag.com
Winter 2015
AND GET A USN
GOODY BAG
WORTH £29.99
SUBSCRIBE
SEE PAGE 90
48
PRODUCTS: INJURY
Best kit and accessories for healthy running.
54
BEHIND THE SCIENCE
62
COVER TO COVER
George looks at the benefits of carbs.
The
RF
team reviews three reads for runners.
69
INJURY PREVENTION
72
BEHIND THE BRAND
72
KIT BAG
Matt teaches us about the body map.
Find out more about Salomon trail shoes.
Our round-up of great gear for trails.
WHERE TO BUY
ASICS GEL-KAYANO 22
& LITE-SHOW JACKET
53-12 Ltd
Colchester, CO1 1BW
www.53-12.com
Alton Sports
Four Marks, GU34 5EY
www.altonsports.co.uk
Berkhamstead Sports
Berkhamstead, HP4 1AQ
www.berkosports.co.uk
Brandshop
www.brandshop.co.uk/sports-player
Chain Reaction Cycles
www.chainreactioncycles.com
DW Sports
Nationwide
www.dwsports.com
Fast Feet Sports Ltd
Bishop’s Stortford, CM23 2LS
www.fastfeet.co.uk
Greaves Sports
Glasgow, G1 3PW
www.greavessports.com
Harrods
Knightsbridge, London SW1X 7XL
Hobbs Sports
Cambridge, CB2 3HX
www.hobbssports.co.uk
John Lewis
Nationwide
www.johnlewis.com
Pilch Intersport
Norwich, NR2 1JE
www.jarrold.co.uk
ProBikeKit
www.probikekit.co.uk
Pro Direct Sports
www.prodirectrunning.com
Rat Race
www.ratracestore.com
Sportsshoes
www.sportsshoes.com
Start Fitness
Newcastle, NE1 5JQ
www.start tness.co.uk
Sweatshop
Nationwide
www.sweatshop.co.uk
75
INJURY PREVENTION
98
FINAL WORD
Shin pain and how you might avoid it.
John looks at the success of Usain Bolt.
REGULARS
14
POSTBOX
Readers share their thoughts.
18
INSPIRING RUNNER….
Daniel Page’s amazing story.
48
EXPERT Q&A
80
WILD RUNNING
Escape to Devon’s countryside.
82
EVENTS ROUND-UP
92
EVENTS LISTING
FRONT COVER IMAGE
COURTESY OF ASICS,
ASICS.CO.UK
64
69
Wiggle
www.wiggle.com
For other ASICS recommended retailers
in your local area, please visit www.asics.co.uk
ASICS.COM /
GO RUN IT
Winter 2015
runningfitnessmag.com
5

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