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CONTENTS SHUTTERSTOCK/COVER IMAGE: SHUTTERSTOCK 4 THE RISE AND RISE 2 0 CHOOSE CHERRIES OF How the versatile fruit can help THE CASTLE RUN? make a difference to your running A sport which is experiencing a MULTI-TERRAIN , APPROX 7KM real surge in popularity 2 4 GET A GRIP 6 BEST OF BOTH WORLDS Paul Freary reviews some of the latest PART OF SIMPLYHEALTH GREAT STIRLING XCOUNTRY EVENT International runner and trail running shoes to hit the market mountain runner Robbie Simpson 2 8 KIT YOURSELF OUT 10 UPS AND DOWNS Products to make your trail running life Expert advice from on easier, as well as some required reading how to tackle the hills without fear 3 0 INTO THE WOODS 14 CHASING A DREAM Forestry Commission England highlight Damian Hall takes us through his their top 10 trail running routes remarkable running journey

Athletics Weekly, Publisher: Wendy Sly Advertising Retail distribution: While Athletics Weekly takes The Great Run Company, wendy.sly@ Head of publishing sales: Seymour Distribution every care to help readers with 235 High Holborn, London thegreatruncompany.com Neil Presland 07471-035555 Tel: 0207-429 4092 training, diet and injuries, neither WC1V 7LE neil.presland@ Subscriptions and back issues: they nor their contributors can Editorial Director: thegreatruncompany.com Warners Group accept responsibility for illness SATURDAY 12 JANUARY 2019 web: athleticsweekly.com Euan Crumley Tel: 01778-392018 or injury caused as a result of twitter: @AthleticsWeekly 07971-668070 Products: Paul Freary advice given. We also cannot © Athletics Weekly 2018. email: officemanager@ euan.crumley@ paul.freary@ take responsibility for loss or Registered at the Post Office FIND OUT MORE athleticsweekly.com thegreatruncompany.com athleticsweekly.com damage to supplied material. stirling castle as a newspaper GREATRUN.ORG/CASTLE-RUN 2 AW GUIDE TO TRAIL RUNNING AW GUIDE TO TRAIL RUNNING 3 AW TRAIL RUNNING GUIDE @ATHLETICSWEEKLY ON THE RISE Have you become part of the growing trail running boom? hether it be an announced partnerships with mountain and trail events increased sense of the International Association of offer,” said IAAF president adventure, the simple Athletics Federations and that 2021 Sebastian Coe. Wdesire to sample will see the first staging of what is ITRA president Michel Poletti something different or a need to become a biennial event in the added: “Trail running is a booming Whether it be elite athletes or Wednesday night if I was going to growth and popularity of marathon to find calm and escape the form of the IAAF World Trail and discipline around the world that weekend warriors, it’s clear that the race that day or not and you could running on the roads has also mounting pressures of modern Championships. deserves international recognition curve is heading firmly upward, with just rock up and enter, whereas inadvertently played its’ part. life, runners are increasingly “It is new and exciting territory for the elites who represent it. race options rapidly increasing and now you’ve got to enter some races “These days, in your average seeking out trails or heading for for us, and we look forward to That’s why the partnership project established events oversubscribed. weeks or months in advance. office there are several marathon the hills. offering new opportunities for with the IAAF is a great step Angela Mudge, world mountain “I think the landscape is runners,” he says. “So perhaps Participation in trail running, distance runners to compete in the forward for our sport.” running champion in 2000, has definitely opening up to people running a marathon doesn’t get you and ultra marathon running, is spectacular settings and on the seen the changes happening before but I also think, with social media, much attention and it becomes a absolutely booming and it hasn’t challenging courses her very eyes. people are being made more aware case of ‘what next?’.” gone unnoticed by the powers that that traditional “I think it’s changed with the of what events are out there, that It’s a question you might well be be as an athletic area which is very internet,” she says. “It used to be they are looking for adventure and asking yourself… much worth exploring. the case that I’d decide on a something different.” The International Trail Running International trail runner Damian Euan Crumley, Association and World Hall also believes the Editorial Director Mountain Running Association recently

4 AW GUIDE TO TRAIL RUNNING AW GUIDE TO TRAIL RUNNING 5 AW TRAIL RUNNING GUIDE ROBBIE SIMPSON @ATHLETICSWEEKLY MARK SHEARMAN GREAT RUN COMANY STRIKING A BALANCE Commonwealth marathon medallist and world-class mountain athlete Robbie Simpson explains why getting out on the trails will bring benefits to your running

OBBIE SIMPSON is an “In the summer I was doing a lot “I like having mountains to run “You get a lot of places like that athlete who enjoys the of uphill reps and tempo runs but up and then if I want to run on the in Forestry Commission forests best of both running quite long climbs – around 1000m. flat one day I’ll do that as well,” he (see some ideas on page 30) and Rworlds. It’s the equivalent to me running flat says. “You can really make use of National Parks – it’s good to start On one hand, he is an elite out on the road but the next day I everything. It’s brilliant to be able to off there and get a feel for it. marathon competitor who won a feel fine after having done that kind run anywhere you want and it can “Running on these smooth trails Commonwealth bronze medal in of uphill workout. fit into the training plan. is not that different to Australia earlier this year. On the “Trail running reduces injury risk, “Training with track and road but it is a lot more enjoyable. I think other, he’s ranked sixth in the world as well.” runners before, I’ve found that people are worried about getting by the World Mountain Running He adds: “I did the Simplyhealth they’re scared to run on something lost, as well, but once you’re Association, is this year’s winner of Great Aberdeen 10k in August that’s uneven or really hilly, which confident in an area and you know the Jungfrau this year and it was quite a tough can be really limiting, whereas it’s it well then you can push yourself and was also a bronze medallist at course with a few hills in it. I’d just really nice to be able to run just and try some more challenging the 2015 World Mountain Running come off the back of doing only everywhere and it’s still beneficial. routes. It’s just about finding the Championships. mountains but had done one road “For the mental side of it as well right location. The 27-year-old has been an session a week throughout the – it’s just fun running on the trails “It’s more of a problem if you live international athlete on the trails summer. I ended up running one of and keeping it varied.” in a city and there’s nowhere nearby and mountains for 10 years and, my best 10ks. So what would he say to a road but that’s where you can look to while he understands that some “It wasn’t my fastest time but it runner who might be considering any parks, which is another good road-based training sessions are wasn’t the fastest course and was venturing off road but is being place to start. a must for maintaining his top-end the best I’ve felt on a 10k. It was stopped by that fear of leaving the “Any parks with hilly paths and marathon speed, he knows very probably one of my best ever runs flat and the familiar? forested areas will let you practice well just how beneficial it can be and that was from hill reps and then “I would start off gently,” he uphill and downhill a bit and provide to leave the pavements behind. one flat session a week. says. “Trail running is so varied – a bit more varied terrain. Then you “I get a lot of strength benefit “I would perhaps experiment you’ve got everything from smooth can move up a bit rather than going Robbie from running off-road and from with trying that in the build-up to gravel and dirt roads to rocky straight into the fells or something.” Simpson: running up and down hills,” says a marathon but I see the winter as has had road hillsides that you are scrambling up. “There are a lot of easier races the Scot. “I’d also say that there being for running on the roads and success this “I would go in right at the easy to start off with as well. In Britain is a lot less impact on me when summer for staying away from the year in the end and try and find a trail run, a you can check out a website, I’m running on trails and hills, roads, so we’ll see.” Commonwealth race or somewhere to train that you check out some information about while I can also get some Whatever his training routine, Games and also know has good trails and is well the course and find that it is quite tougher workouts in which are Simpson sees variety as being in Aberdeen marked and undulating rather than gradual or fast underfoot. Do your less damaging on the legs. absolutely crucial. (above right) mountainous. research first.”

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Get used to the varied terrain you will encounter on the trails ➡ UPS & DOWNS ➡ BOBBY GAVIN

Hill running great Angela Mudge gives her advice on how best to tackle the ascents and descents F you’re going to run on inducted into the Scottish If you’re running then your the trails then chances are Athletics Hall of Fame and is now stride is really short but if you do that, sooner or later, you’ll National Lead for Hill Running a hill runner’s walk… my stride Iencounter a hill or two on north of the border. Here she length will probably be twice as your travels. shares her dos and don’ts. long as it would be if I was jogging. Learning to tackle those You just bend forwards and slopes, rises or even mountains GOING UP increase your stride length. SHUTTERSTOCK can have a huge bearing on how Learn how to walk If you’ve got strong glutes, you improve your abilities off-road. Going up is mainly cardiovascular hamstrings and calf muscles then It seemed wise, then, to ask fitness and a lot of people think you can propel yourself up the hill. the best for some advice and that, if you’re hill running then Using your arms (placing there have been few better at you have to run all the way up the hands on the thighs or just above hill and mountain running than hill. However, there becomes a the knees) can help to push off, Angela Mudge – the former world gradient when it’s actually quicker as well. By pushing down on champion who was recently to walk than to run. your upper legs, you are actually

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Balance is key when it comes to running downhill ALEX GORHAM/UNSPLASH

helping the glutes. Strength you do that then you’re never going GOING DOWN time so if something is unstable – if Conventionally we’ve got our arms naturally good, but most people definitely comes into it and if you to recover to be able to run up the you hit a rock with your right foot down by our hips, going backwards need to practice to get good at don’t have a lot of strength you are hill well. Don’t think! And do what then your left foot is going to be on and forwards, but if you’re going descending so I would say go and not going to do well going uphill. It’s about pacing and another comes naturally the ground before you actually go down a steep slope then your arms find a really runnable slope – as You either have to run uphill a major thing is being able to Switching your brain off is the best over and twist your ankle. can be up in the air or out to the in a gradient that’s gentle with a lot to get the strength or do a lot break your rhythm. A lot of track way to do it and putting the brakes A lot of it is just trusting your feet sides and you need to use them to nice, smooth surface and just leg it of squats, lunges and the normal runners don’t do so well at cross on is the worst thing you can do. to go where your brain tells them. balance. down that. You’ll then find you can circuit-type exercises. country because they are good at You don’t look at where you are You definitely do not concentrate on When you fall to your right, for gradually get down steeper slopes. maintaining a really fast rhythm but putting your feet – instead, you look where you are putting your feet. example, then your left arm can You have to be confident and if Pace yourself and learn to as soon as they come to a tricky bit around 10 metres ahead. The best descenders don’t even counterbalance it. you’re not confident on something break your rhythm or a section that’s muddy and they Your brain works out where to think about it – they just go and Strength and conditioning gentle then you’re never going to be Another common mistake is people have to break that rhythm, then put your feet and you just need to their bodies just do the rest for experts will also recommend confident on something steep. starting off too fast. If you’ve got come back to it, they can’t do it. relax and let your feet go where them. plyometrics to help your balance When you’re happy with the a hill race which starts with a flat You need to be able to chop and they would naturally. and help you descend better. gentle gradient then find something 400m then people will go legging it change your stride length and your When you’re descending, in Balancing act steeper or rougher and your for the first 400m and by the time pace to suit the conditions and the theory your foot is touching the Balance plays a major part in it too Practice, practice, practice ability will improve because your they hit the hill they hit lactate. If gradient. ground for a very short period of and using your arms is important. Like all things some people are confidence is improving.

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CHASING A DREAM Euan Crumley talks to Damian Hall about a journey which has quickly taken him from running his first marathon dressed as a toilet to coming fifth in the world’s most prestigious trail race

S a journalist and author, regain some fitness. It was the first event came calling. He didn’t need Damian Hall knows what race he’d taken part in since his to be asked twice when the idea of makes a good story. cross-country days at school and running and then writing about his AHowever, there is nothing also turned out be the first step experiences was put to him. scripted about the fascinating on what has been an incredible As he approached the finish line running tale in which he is the journey. and with legs which had graduated central character. As someone who already loved from a few grumbles to a full-on It’s only seven years since the the outdoors and regularly walked roar, Hall did wonder if he had 43-year-old began writing a totally long distances in remarkable perhaps bitten off more than he new chapter in his life by entering landscapes, it was only a matter of could chew. However, something Damian Hall savours his success at the Bath half-marathon in a bid to time before his first ultra marathon was about to happen which would the finish line of this year’s UTMB

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“I DID MY FIRST UTMB IN 2015 TO SEE WHAT ALL THE FUSS WAS ABOUT. IT REALLY BLEW ME AWAY” SUMMIT FEVER MEDIA

Damian Hall worked on every aspect of his running

appeal to his inquisitive mind and I know it’s the end, I am running achieved podium places in most famous trail race – the Ultra “I did UTMB for the first time in the best runners come to that one, prove completely transformative. again?’. long-distance events across the Trail du Mont Blanc. 2015,” says Hall. “When I first did it, which makes it very exciting and “There was a key moment “There are countless books and globe, from the Marathon des It is a single stage event which it was just to see what all the fuss puts lot of attention on it. towards the end – my legs really studies on the psychological side Sables in Morocco to the 230km follows the Tour du Mont Blanc was about and it really blew me “I’ve come away from the event hurt and I remember thinking ‘I of endurance and fatigue and I was Ice Ultra in Arctic Sweden, as well route through France, Italy and away. The mountains are obviously each time with a huge sense of can’t possibly run any further, I’m fascinated by this whole thing of ‘I as British epics like the Spine Race Switzerland, covering roughly 106 bigger, the crowds are huge and it’s goodwill and a great feeling but just going to have to walk it in from could still run if I really wanted to’. and Dragon’s Back Race. miles and featuring a total elevation just wonderful how supportive the then also a really obvious way that I here’,” he recalls “But then I saw “I was running that last mile He has represented Great Britain gain of 10,000m – higher than locals are. could train better or perform better the finish line about a mile ahead quite fast and I became fascinated and also happens to hold the Mount Everest. “Wherever you are on the in the race.” and without realising I had started straight away. I knew right there record for the fastest known time Even though it was only first course they are there egging you Each time Hall has subsequently running again. that I wanted to do more of that (supported) to complete the staged in 2003, there is already a on and encouraging you, which is worked harder – at everything. “I thought ‘hold on, how did that sort of thing.” 630-mile South West Coast Path. great deal of mythology attached to really kind and brings this whole With a young family to support, happen where I convinced myself I That ambition has been well His “obsession”, however, has the UTMB and it’s the race which community feel. training time is limited and living couldn’t keep running and, now that and truly realised. Hall has run and been what is probably the world’s the world’s finest want to tackle. “In terms of 100-mile races, in the Cotswolds is perhaps not

16 AW GUIDE TO TRAIL RUNNING AW GUIDE TO TRAIL RUNNING 17 AW TRAIL RUNNING GUIDE DAMIAN HALL @ATHLETICSWEEKLY

quite as advantageous as the mountainous regions where most of his competitors permanently reside. “IF YOU’VE TRAINED WELL AND YOU WANT Yet he relishes having the odds TO DO IT OR THINK IT MIGHT BE POSSIBLE, stacked against him, hence the name of the new film which was THEN THERE ISN’T REALLY A LIMIT” made about his UTMB campaign this year bearing the name “Underdog”, a piece of work in ANDY JACKSON stone unturned, the challenge to “It all still seems quite surreal,” which Hall’s focus and work ethic is Hall was still considerable. he says. “I’m glad the race went firmly underlined. “There are quite a few athletes well because otherwise it would “I’ve gone away, worked on in the sport who are full-time or have been quite a bad film! it and, over time, I’ve improved,” at least part-time, they’ll live in “It did add some pressure. I says Hall of his UTMB journey. “I’ve mountains, they’ll be younger, don’t was feeling a lot more nervous than broken it down into every aspect have families and quite a few of in other years – and I put a lot of and improved every aspect I think. them are former marathon runners,” that pressure on myself – so I was “I’ve gone to Shane Benzie, he says. “Some of the Americans relieved it fell into place.” who’s a technique expert and especially are sub 2:20 marathon To the average runner, the improved my downhill running runners. challenges Hall chooses to especially, I’ve been to sports “In a way, it’s a fascinating undertake seem perhaps extreme. dietician Renee McGregor to question – what does your He insists, however, that going improve on nutrition, I’ve worked marathon time tell you about how up in distance isn’t necessarily as on strength a lot to be strong on you’ll run at UTMB? In a way, daunting as it first appears. the uphills and also so that my legs nothing, but in another it implies “What happened to me is that are strong enough to tolerate the that your V02 max (the amount of you do you first ultra, go ‘wow’ and downhills as well. oxygen you can use during intense then you think ‘maybe I can go a bit “It’s 10,000m of climb and exercise) is higher and that when it further’. Then you do that and think 10,000m of descent so that comes to a downhill or the flat then ‘maybe I can go a bit further’! really does bash you up if you’re you can move at a faster speed “After a while you realise there not strong enough or you’re not more comfortably. really isn’t a limit. If you’ve trained prepared for it. “I tried to get to my V02 max, well and you WANT to do it, or you “That became part of my hopefully, so that I could keep up at least think it might be possible, fascination for it I suppose – ‘how with some of them.” then there really isn’t a limit and do I prepare myself for that?’. Hall did more than keep up. As that’s when this whole world of He adds: “Another thing I’d do some of his younger rivals sped possibilities starts opening up. was weight vest hikes. You stick on off and burned themselves out, he “It’s a really fascinating sport.” a 10kg weight vest and hike up and stuck firmly to his plan and was He adds: “I’ve always loved down a local hill. It’s not actually rewarded with a hugely impressive being in lovely places but I wasn’t a very strenuous but I’d do that pretty fifth place, the highest a British runner. It has transformed me. regularly and it just builds a bit athlete has come since Jez “I was an outdoor journalist and of strength in the glutes, quads, Bragg won it in 2010, and a that was my income but now half hamstrings and calf muscles. result which exceeded all of his my income comes from running “This year I also concentrated expectations. – whether it’s from coaching or on plain speed – so I did track Hall received his own rapturous talking or a little bit of sponsorship. sessions for the first time, I ovation from the watching crowd It has been a life-changing journey ran a marathon PB (2:38:37 at as he crossed the finish line in and I feel very glad I found it.” Manchester), but just with the Chamonix, and he was a man in intention of it improving my speed. Damian Hall is thrilled to be demand with the media. For more information about “I’ve done everything I can think at the heart of the boom in trail There was relief, too, that he Underdog: chasing the UTMB of, to be honest.” and ultra marathon running hadn’t fluffed his lines when it came dream, visit summitfevermedia. Despite leaving no trail running to his film debut. com/underdog-film

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WAYS TO MAKE MONTMORENCY U.S. TART CHERRIES A PART OF YOUR ROUTINE DRINK UP: Not only is tart cherry juice delicious, drinking one eight-ounce serving before your workout and another afterwards packs a nutritious punch equivalent to nearly 100 CHOOSE Montmorency U.S. tart cherries in each serving! ON-THE-GO: Carry some dried CHERRIES tart cherries in your bag or try Why adding this versatile fruit to your an easy, do-it-yourself trail mix using dried cherries, almonds, training regime can bring big benefits pistachios and wholegrain cereal. ETTING the most out of Tart cherries contain natural Also try a each workout and making compounds called anthocyanins, IN A SMOOTHIE: tart cherry smoothie – blending performance gains is a lot which contribute to the fruit’s ruby tart cherry juice and Greek easier when you recover red colour and distinctive taste. G yoghurt with frozen tart quickly after exercise. Tart cherry Studies have also shown that cherries. juice is rapidly gaining a following Montmorency U.S. tart cherry juice Look for tart among endurance athletes as an helped aid recovery and reduce STRAIGHT UP: cherry juice or concentrate in exercise recovery aid. strength loss in runners and cyclists your local supermarket or buy It’s not just what you eat or who consumed it twice a day in the it online. You can mix it with drink after you exercise that affects week leading up to a race, during water or drink it straight as a your recovery, though. While and after a race. shot. post-workout refuelling is essential Researchers suggest using to rehydrate and replenish your tart cherry juice daily for at least a muscles, what you do before week before an intense event. How working out is vital, too. much do you need? Most of the Studies have shown that studies have provided participants drinking Montmorency U.S. tart with two eight-ounce servings cherry juice for multiple days of tart cherry juice a day. Each leading up to intense exercise serving is equivalent to nearly 100 may help aid recovery. Montmorency U.S. tart cherries.

SEE THE SCIENCE BEHIND RUNNING ON RED AT CHOOSECHERRIES.CO.UK 1 Howatson G, McHugh MP, Hill JA, J. Int. Soc. Sports. Nutr. 2010; by intensive strength exercise. responses to repeated days high Brouner J, Jewell AP, van Someren 7:17-22. Med. Sci. Sports. Exerc. intensity stochastic cycling. Nutrients. KA, Shave RE, Howatson SA. 3 Connolly DA, McHugh MP, 2011;43:1544-1551. 2014;6:829-843. Influence of tart cherry juice on Padilla-Zakour OI, Carlson L, Sayers 5 McHugh M. The health benefits of 7 Bell PG, Walshe IH, Davison indices of recovery following SP: Efficacy of a tart cherry juice cherries and potential applications GW, Stevenson EJ, Howatson G. marathon running. Scand. J. Med. blend in preventing the symptoms of in sports. Scand. J. Med. Sci. Sports. Recovery facilitation with Sci. Sports. 2010; 20:843-852. muscle damage. Br. J. Sports. Med. 2011;21:615-616. Montmorency cherries following 2 Kuehl KS, Perrier ET, Elliot DL, 2006;40:679-683. 6 Bell PG, Walshe IH, Davison high intensity, metabolically Chestnutt J. Efficacy of tart cherry 4 Bowtell JL, Sumners DP, Dyer A, Fox GW, Stevenson E, Howatson G. challenging exercise. Appl. Physiol. juice in reducing muscle pain during P, Mileva KN. Montmorency cherry Montmorency cherries reduce the Nutr. Metab. Published online prior to TURN TO PAGES 22-23 FOR MONTMORENCY running: a randomized controlled trial. juice reduces muscle damage caused oxidative stress and inflammatory print. 2014. U.S. TART CHERRIES RECIPE IDEAS

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CHERRY CHOCOLATE 1 cup coconut, shredded CHIP PROTEIN BITES 1/2 cup all-natural peanut Total time: 35 minutes butter Preparation: 5 minutes 1/2 cup ground flaxseed Tasty ideas to help keep your Cooking time: 30 minutes 1/2 cup mini chocolate chips Servings: 24 1/3 cup honey body in the right shape for running Per serving: 110 calories; 1 teaspoon vanilla extract 6g fat; 2.5 g saturated fat; 3g protein; 35mg sodium; DIRECTIONS 0mg cholesterol; 13g Stir all ingredients together in a carbohydrates; 2g fibre; medium bowl until thoroughly RECIPES FOR 3g sugar. mixed. Chill in the refrigerator for half an hour. Once chilled, INGREDIENTS roll into balls of whatever size 1/4 to 1/2 cup dried tart you would like. Store in an cherries, coarsely chopped airtight container and keep RECOVERY 1 cup old-fashioned rolled oats refrigerated for up to one week. CHERRY GOOD PORRIDGE 2 teaspoons packed brown sugar Total time: 18 minutes (optional) 2 medium/large ripe bananas Preparation: 5 minutes 4 teaspoons toasted pecans or CHERRY REVITALISER SMOOTHIE (previously frozen in chunks) Cooking time: 13 minutes walnuts, chopped (optional) Total time: 5 minutes 1 cup coconut water (water may be substituted) Servings: 2 Preparation: 5 minutes 1 teaspoon vanilla or almond extract Sweetener, Per serving: 370 calories; 3g fat; DIRECTIONS Servings: 2 to taste 0g saturated fat; 18g protein; Bring two cups of milk and salt to Per serving: 190 calories; 1g fat; 0g saturated fat; 420mg sodium; 5mg cholesterol; the boil in a medium saucepan. 4g protein; 150mg sodium; 0mg cholesterol; 45g DIRECTIONS 67g carbohydrates; 5g fibre; 37g Stir in the dried oats; then stir in carbohydrates; 6g fibre; 29g sugar. Combine all ingredients in a blender and blend until sugar. dried tart cherries and cinnamon. INGREDIENTS smooth and creamy. Reduce heat. 2 cups frozen tart cherries Serve immediately. INGREDIENTS Simmer, uncovered, for five 1/2 cup dried tart cherries minutes, stirring occasionally. 2 cups low fat milk Remove from heat. Spoon porridge 1/4 teaspoon salt into serving bowls and pour two For more Montmorency U.S. tart cherries tips, recipes 1 cup old-fashioned rolled oats tablespoons of milk over each and recovery information, visit: choosecherries.co.uk 1/8 teaspoon ground cinnamon serving. If desired, sprinkle with 1/2 cup low fat milk brown sugar and nuts.

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GET A Saucony Xodus ISO 3 It’s easy to break in and feels comfortable from the get-go. The Price: £140.00 softer cushioning means the deep, aggressive outsole lugs still Stockist: saucony.com offer excellent traction but now work better on firmer trails, too. The previous version of this model was a strong and durable In fact it’s on the firm trails where the new midsole is more workhorse, capable of handling the worst conditions the trails noticeable. There’s definitely a degree of ‘spring’ to the feel. could throw at it. The upper has a new design, with the tongue integrated into the This model is updated with Saucony’s “EVERUN” midsole, as “ISOfit” upper, and this helps keep debris out. is found on their premium road shoes. We think this inclusion With the laces holding an outer midfoot saddle in place, there’s improves this trail shoe, making it a little more flexible and a secure fit that’s reassuring on uneven and harsh terrain. responsive but with overall rugged capabilities. GRIP

TOPO Terraventure The shoe also has tough qualities – a rock- Price: £115.00 plate between the midsole cushioning and Paul Freary and team Stockist: topoathletic.com outsole provides protection from sharp stones. check out the shoes Low drop shoes always seem to work better That flexibility we mention also means the that will replace slipping and tend to be quicker and easier to get along sole doesn’t clog with mud and allows the and sliding with speed with on the trails. grip to keep working hard. and security on the trails They make the uneven terrain The upper uses the brand’s ‘foot-shaped’ and often softer ground easier to last, which is a little broader across the toe deal with, while the feet naturally box. A rubber toe bumper provides added adopt a more flexible gait to cope protection on rocky ground and the upper is with conditions. generally tough and hard wearing. This model features a 3mm drop For those who prefer the more natural feel but still manages to pack a of a low drop shoe with a broad toe box that reasonable amount of cushioning allows the foot to splay naturally, this is the HOKA One One Evo Mafate drop to 29mm in the through its midsole. perfect choice. Price: £165.00 forefoot. Stockist: hokaoneone.eu The Vibram outsole The upper features a Kevlar yarn woven into the has 5mm deep lugs, which fabric to increase strength and durability without provide great traction, regardless adding excess weight. This feels noticeably stronger of terrain or weather. These lugs, in and supports the foot well, but it can feel a little stiff. conjunction with the deep sections cut Some of our testers found the creases created into the midsole, help aid flexibility. as the foot bends irritating (wearing thicker socks However, on the trails which the shoe is helped alleviate this issue). In contrast, the heel designed for, it did lead to stones lodging in these collar is well padded and very comfortable. ‘holes’. It may only happen a couple of times on a As is usual for the brand, the cushioning is of the run but it can be annoying. ‘maximal’ nature – 33mm in the heel with a 4mm This is a good shoe that could be fantastic.

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Mizuno Wave Daichi 3 This ensures good shock absorbing qualities, ASICS Gecko XT The upper’s soft and seamless and has good Price: £119.99 but also makes for a very stable platform that Price: £105.00 padding around the heel – it’s a welcome change Stockist: mizuno.eu works well on the trails. Stockist: asics.co.uk from the stiffness often found in the uppers of The shoe’s Michelin rubber outsole is perhaps its The upper is reinforced with strong materials This shoe immediately reminded us of the other trail shoes. most striking feature. As befits a top tyre brand, in key areas and a rubber toe bumper further brand’s Dynaflyte road model, which is great for The sole’s lugs aren’t the deepest around the rubber which makes up the multi-directional enhances protection and durability. faster paced runs. but, as they are evenly spread across the entire studs, coupled with the design, provides great It’s an easy trail shoe to pull on and go – and That similarity is a good thing – the Geko XT surface of the sole, they provide a balanced grip grip on most surfaces and in most conditions. that’s largely thanks to its road shoe roots is light, flexible and has midsole cushioning that that copes well in all but the very muddiest of That in itself is interesting given that the shoe which help make it flexible, responsive and is very much akin to the Dynaflyte. conditions. did not have the deepest traction on offer from adaptable. It’s a great option for gravel paths, forest the models tested. tracks and parkland and you’ll be able to push The cushioning uses the brand’s “WAVE” the pace in a shoe that has the responsive feel technology, which features a plastic ‘plate’ of a road racer. inserted into the midsole that spans the width of the rear part of the shoe.

New Balance Fresh Foam Hierro 3 the 8mm drop gives it the feel of a typical road Price: £115.00 shoe that’s able to tame trails and the impact Merrell Agility Synthesis Flex feel for the ground, such as contouring a steep Stockist: newbalance.co.uk from harsh surfaces. The sole’s studs are well Price: £85.00 hillside. Some shoes instantly stand out as being suited to firmer ground and offer excellent Stockist: merrell.com It’s an uncomplicated shoe and works all perfect for certain conditions and this model traction and protection on rocky and stony The lightweight design and flexibility of this shoe the better for that. The soft, woven fabric upper certainly does that. terrain, too. instantly matches the ‘Agility’ part of its name. with TPU overlays is seamless and fits well. The With its “FreshFoam” cushioning and The upper has a bootie construction, The model is soft and flexible and perfect on one-piece outsole provides great traction and all-over Vibram outsole it welcomes firm, rocky designed to keep debris out, and its terrain where the foot benefits from a greater remains very flexible, meaning it doesn’t clog ground and is able to soak up long distances “HypoSkin” design allows it to move naturally with mud, either. on such terrain. with the foot for a close, seamless and It’s great for when you have to run both on The cushioning is deep and crease-free fit. trail and when you need to cover a mile or two of The shoe feels tough, well put together yet road to reach your trail route. The cushioning at the same time is soft and luxurious, making is soft enough on the roads but firm a perfect blend for off-road running. enough off. This model is also really good value for money, making it well worth considering.

26 AW GUIDE TO TRAIL RUNNING AW GUIDE TO TRAIL RUNNING 27 AW TRAIL RUNNING GUIDE PRODUCTS

FOR YOUR KITBAG... THE 36TH NORTH DOWNS RUN SUNDAY JUNE 30, 2019 30km trail event, Gravesend, Kent TOETOE Socks l Better balance with enhanced Price: from £9.95 awareness l Stockist: toesocks.co.uk l Improved circulation with Incorporating the The human foot has evolved with more movement British Masters separated toes to achieve optimum l Maintain foot & toe shape Multi-terrain balance, dexterity, flexibility and with constant exercise functional performance. TOETOE® l Hygienic feet by reducing the Championships socks encourage better foot function, factors of bacterial growth improved circulation and temperature l Eliminate blisters as toes do not rub l control. Wearing them is as comfortable l Optimum temperature as the heat Enter early to avoid as going barefoot and they provide the comes from inside disappointment following benefits: l More movement in foot FOR INSPIRATION... l Join the BMAF and Feet In The Clouds enjoy benefits which by Richard Askwith dryrobe Advance Price: £7.99 (quartoknows.com) include a reduced Price: £110.00 The Mountains are Calling Stockist: dryrobe.com rate to Athletics by Jonny Muir If you don’t get warm and changed Price: £19.99 (sandstonepress.com) Weekly and immediately after a run it can impact your One book first published in 2004, short and long-term recovery massively. A opportunities the other just released this year. dryrobe Advance is the ultimate piece of kit to One focuses largely on the task of to compete at ensure this happens as quickly and efficiently completing the fabled and the other on the delights as possible. The dryrobe Advance preserves the World and of running in Scotland’s high places. Both are beautfiully written by authors who your energy and core temperature with full are no mean athletes themselves, producing immersive works which also European protection from the elements. celebrate the unique locations and people involved in a fascinating sport. Just remember, you will use your dryrobe Masters much more than you think you will. It will live FOR GETTING INVOLVED... Championships in your car and be a lifesaver on many a cold The Trail Running Association: tra-uk.org morning or chilly evening. Whatever you are The Association: fellrunner.org.uk doing, from a Sunday run to a competitive The International Trail Running Association: itra.run event, it’s all #dryrobeterritory World Mountain Running Association: wmra.ch SMK RUNNING for all your running needs www.SMKrunning.co.uk BMAF members can enter the North Downs Run via: CASTLE MILLS, ELLAND, HX5 0RY bmaf.opentrack.run/comp/578

28 AW GUIDE TO TRAIL RUNNING To join the BMAF visit: bmaf.org.uk/how-to-join AW TRAIL RUNNING GUIDE FORESTRY COMMISSION ROUTES @ATHLETICSWEEKLY JEN AND SIM BENSON ORESTRY Commission Terrain: Mixed; surface path, Highlights: Mighty trees, England has launched gravel and grass. enjoyable winding paths, dense waymarked running trails Challenges: Mixed terrain, steep forest and wildlife. Fat a number of their sites gradients, ups and downs and a Terrain: Mostly forest trail. this summer, making it easier to few steps. Challenges: With only slight navigate and challenge yourself undulations throughout, this trail is on your run around the forest. Cannock Chase Forest, great for beginners. Ideal for novice and Staffordshire experienced runners alike, the Route: Cannock 10k Alice Holt, Surrey trails will help to progress Distance: 10k Route: Alice Holt 3k off-road running skills and help Highlights: The stunning Fairoak Distance: 3k vary your training. Here are pools and model railway crossing. Highlights: Gorgeous variations Forestry Commission England’s top Terrain: Mixed; flat, well surfaced of tree species and multiple deer IF YOU GO DOWN 10 off-road trails for you to tackle: trails and rougher, looser forest spotted regularly. tracks. Terrain: Mixed; forest roads, trails, Dalby Forest, Yorkshire Challenges: A long, challenging muddy in parts but mostly stone. Route: Staindale Lake climb (over 1k) and testing terrain. Challenges: Dragon Hill (check it Distance: 10k out on Strava). Highlights: A beautiful tree tunnel Whinlatter Forest, TO THE WOODS and magical views across the Route: Whinlatter 5k (nicknamed Salcey Forest, North York Moors National Park the beauty and the beast!) Northamptonshire and Langdale. Distance: 5k Route: Salcey 5k Terrain: Mixed; stoned road, Highlights: Amazing Douglas Distance: 5k footpath and grass. fir trees, stunning views of the Highlights: Fast, flat, off-road TODAY... Challenges: Mixed terrain and Lake District National Park and surfaces will lead you through the steady climb to viewpoint. Grizedale Pike and the opportunity wide variety of tree species in the to spot wildlife including red ancient woodland of Salcey. Whilst Bedgebury National Pinetum squirrels and osprey. winding your way through the and Forest, Kent Terrain: Forest road with one short course you may catch a glimpse Route: National Pinetum section of path. of the Druids Oaks believed to be Distance: 3k Challenges: A long climb up that around 400 years old. Highlights: A stunning route takes in 210 metres of mountain Terrain: Mixed; a combination of through the National Pinetum, ascent. forest road and surfaced trails. where you will run past Challenges: With the flat terrain impressive conifers and Wendover Woods, the biggest challenge here is your picturesque lakes. Buckinghamshire own; can you beat your best time? Terrain: All-weather tarmac and Route: Wendover 10k gravel paths. Distance: 10k Wyre Forest, Worcestershire Challenges: With a mixture Highlights: Head into the depths Route: Wyre Forest 5k of gentle downhills and short of the forest amongst the Norway Distance: 5k inclines this route offers a great spruce; enjoy three beautiful Highlights: Beautiful mix of forest introduction to trail running. viewpoints along the way. views; through the oak and beech Terrain: Forest roads that can trees you may spot some deer. Haldon Forest Park, Devon have stones in places. Terrain: Well surfaced forest Route: Haldon Challenge and Challenges: Hard terrain in parts roads, wide solid paths running route and various inclines. Challenges: A number of steep Distance: 5k gradients with a steady uphill Highlights: A lovely mixture of Sherwood Pines, climb of around 200m to the finish. scenery; you get to run through Nottinghamshire the butterfly conservation area and Route: Sherwood 5k For more information vist: a magical tree tunnel. Distance: 5k forestryengland.uk/running

30 AW GUIDE TO TRAIL RUNNING AW GUIDE TO TRAIL RUNNING 31 red means go!

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Trail Guide 2018 32pp.indd 32 22/11/2018 10:44