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SWITZER’S BOSTON TOP ULTRA- GOING ON AN BREAKTHROUGH P9 RUNNING TIPS P20 ADVENTURE P23 Zenith 2 provides long term cushioning as well as offering a high level rebound and enhanced shock absorption.

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Group Advertising Manager: SAM REUBIN TO THE RUNNING FORUM Group Editor: FAE GILFILLAN Tel: 01206 508615 It’s the place where the industry and the running Publisher: MATTHEW TUDOR community meet Art Director: LEE WHITEFORD Advertisement Art Director: Featuring in-depth interviews with brands, athletes and influencers, as KEVIN DENNIS well as the latest news and views from the world of running. Reproduction: Find out what are going to be the hot new products, where the latest and ACE PRE-PRESS. Tel: 01206 797541 greatest race events are going to be and where your next run adventure Accounts: SUE CARR. can start. Tel: 01206 505903 Published by Maze Media (2000) Ltd. Have you ever just wanted to jack your job in and head off into the sunset? Well you can 21-23 Phoenix Court, Hawkins Rd, take inspiration from adventurer Jamie Ramsey and find out how he left his job in the city Colchester, Essex CO2 8JY and went on a quest to Run the Americas. And it didn’t stop there as his travels have taken All contents © Maze Media (2000) Limited. The views expressed in this him across the globe. magazine are not necessarily those of the publisher. Every effort is made to Have you ever done anything that has made an impact across the world? Well Kathrine ensure the veracity and integrity of the companies, persons, products and Switzer did back in 1967 – becoming for the first woman to officially run the Boston services mentioned in this publication and Marathon and getting attacked on the course for doing so. Find out how this event details given are believed to be accurate at the time of going to press. However, changed Kathrine’s life and the world of women’s sport. no responsibility or liability whatsoever can be accepted for any consequence Also we have some top tips on how to make you run uphill a lot faster and how best to or repercussion of responding to any information or advice given or inferred. cope with ultra running. Get involved and become a part of the running community. No part of this publication may be copied, broadcast, interpreted, or stored, in any I hope you enjoy this first edition of the Running Forum! form, for any purpose, without the written permission of the publisher. Mark Hayhurst, Editor

4 NEWS

Runtastic, organize their own events (Run City Nights) and meet in their own local hubs, like Run Base in Berlin. Besides running, healthy nutrition, fitness, yoga and meditation are integrated in the Adidas program of those runners’ meet points.

COMMUNITY TRAIL RUNNING Trail running is about experiencing nature and solitude – you might think. The well-known manufactures of trail running equipment, Salomon and Icebug disagree. As part of their marketing campaigns, they bring runners together to run in groups through forests, meadows, mountains and valleys. According to their Brand Manager Julia Schehl, Salomon continues the successful “How to Trail Run” workshops in 2018: “In 2017 we counted almost 3,000 participants, so we are expanding RUNNING GRoups the offer in 2018. With 22 hotspots 2.0 we’re represented throughout all of Germany.” COMMUNITIES ON THE RISE Icebug invests 2018 in their own women trail running community, called Forest Femmes. Mathias Adidas, Brooks, Saucony and Co. count on joined Basedow, Country Manager Icebug running activities in big cities, writes Ispo.com’s Germany / Austria points out that the main aim is to encourage Anna Angermeier women to do more outdoor sports. “The Forest Femmes have started didas Runners, La Sportiva, Ispo.com gives an industry news first hand. At the in Gothenburg and are now a Icebug Forest overview of the many different same time, it creates trust and weekly event in four Swedish cities. Femmes, Brooks running communities and solidarity with the brand among the The German version of the running A Run Happy, Salomon opportunities for retail shops. community of runners. meet-up has been held in Munich How To Trail Run, RunPack is a well-known since the beginning of 2018,” says Saucony Run Your World Tour RUNNING AS AN INDIVIDUAL SPORT BECOMES TEAM SPORT Berlin running community that Basedow. - running communities initiated cooperates with various running There are many reasons for by running brands are playing an brands, e.g. CEP, Saysky, Adidas working with local running groups. SPORTS RETAILERS START THEIR important role in urban running and Nike. In Hamburg, runners OWN EVENTS Jan Kratchovil, Head of Marketing scenes. However, how can self- can join the Tide Runners or Run What sports brands implement at Salming, sees cooperating organized or professionalized Fleet and in Cologne, the Cologne on an international or nationwide with running communities as an running groups be relevant for Running Crew sets the pace at local basis is adapted by stationary efficient approach to stay visible local sports retailers? Ispo.com has running tracks. sports retailers, directly and locally. as a brand, especially in big cities: spoken to brand representatives to The “Isar Run by Keller Sports” for “Within those running groups ADIDAS RUNNERS: provide an industry overview. example is held by the Munich shop an individual sport like running INTERNATIONAL, LOCAL, DIGITAL Running in groups is nothing AND INTEGRATED Keller Sports. They meet up with partly develops into a team sport. new. All along people have fixed One of the biggest running runners for training two times per Although the structures in such dates for joined endurance sports communities in 2018 are probably week at their store, close to the river communities are rather non- activities in order to motivate Adidas Runners. In the past two Isar in Munich. committal, the internal processes each other, achieve new goals years, the Boost running groups, Sport Scheck has been like the exchange of views, and have fun together. In times of that were already established in organizing running events in identification and sometimes digital networking, running apps urban areas have been evolved and German cities for many years. In even merchandising are similar and Facebook groups, this has multiplied on an international level. 2018 the corresponding nationwide to what we know from handball or naturally become easier. In recent Adidas spokesman, Oliver Brüggen: campaign is called Sport Scheck volleyball teams.” years hundreds of smaller and “Running communities give RUN. The events are hosted in 17 larger running communities have RUNNING COMMUNITIES IN BIG runners the opportunity to share cities and supported by apparel emerged. GERMAN CITIES their passion for sport with others brand Under Armour. To the advantage of running Salming works with various and rediscover their home town in On top, there are plenty of brands that support this trend by running groups in Berlin. Ideally a new way. The Adidas Runners possibilities for urban runners creating own activities. Still, also employees and cooperation are an international network of to do compensatory training, for to the advantage of local sports partners of the brand themselves enthusiastic athletes.” example the weekly workouts at retailers? Based on the feedback of are members of those groups. Today, the Adidas Runners are local The North Face (e.g. Never Adidas, Brooks Running, Saucony, According to Kratchovil, Salming represented in more than 50 cities Stop Munich) or Lululemon stores Salming, Salomon, Icebug and therefore receives plenty of worldwide. They cooperate with (e.g. Luluemon Munich).

5 KEEPING A STEP AHEAD OF AN EVER SHIFTING MARKET Jonathan Midwood, General Manager of Up & Running, looks at the changes and what has driven the running market over the years

e have been doing what we do, that is sell running ‘kit’, for over W 25 years now and in that time the running industry from a product, brand and media perspective has changed beyond all recognition. Technology and the application of it for running purposes has moulded shoes, apparel and electronics to not only feed demand, but also create demand. From the early days of a Nike Swoosh being applied to a product and it becoming a ‘must have’ item, brands have tried to tap into the desire of runners and have aimed to sell them As a retailer, staffed and a product that will “make them perform better”. But this has been owned by runners, we find done to mixed success. Products nowadays are not always what a ourselves on a never-ending runner needs, ‘want’ yes, but ‘need’, that is debatable? cycle of invention and With the advancement of technology, some products have reinvention and we know we been created to supply a demand when there is no real need for it and have to keep our heads it has had the effect of separating the running collective into a diverse and often split set of communities. out of a burning flame. Some have shrinkage. However, as is often years ago, it was all about print Those that are loyal to, and the survived, others have crashed the case, there have been long and flat copy, there was no such ambassadors for, a specific product and burned leaving a nostalgic established and well-loved business things as Instagram, Facebook and or brand. shadow in the history books. The that have fallen victim to the shift in Twitter. It was quarter, half, full or With the changes in brands, specialist retail sector has had it consumerism and they have had to if you were really flush Double Page comes the inevitable changes in tough since the recession of 2008 sadly close. Spreads (DPS). This was cutting the retail landscape and this over and has been ‘through the mill’. None of this happens in edge (yes I know) and if you got it the last 25 years has also altered Well established business have isolation though, it is announced right you could make your mark. 1 An adventurous extensively. The retail landscape become victims of the changes in to the ‘global running community’ As for the ‘Internet’, it wasn’t even life has taken has now becoming a multi-channel retail and, in particular, consumer together through the use of PR and on the radar and there was no such Jamie Ramsey environment where retailers and buying patterns and some have promotion and ,in particular, the thing as e-commerce. across the world, sought refuge in the form of buy ever evolving platforms of social Move on a few years on and many from the Alps to El e-tailers alike flow in and out of Salvador and more the retail space like moths in and outs, retail-model change or estate media marketing. Twenty-five retailers found that it all changed UP AND RUNNING’S TOP PICKS FOR AW18

AFTERSHOKZ: TREKZ AIR ASICS: DYNAFLYTE 3 BROOKS: LEVITATE 2 GARMIN: FENIX 5 PLUS Next generation bone conduction The next evolution of ASICs’ unstoppable Tap into your own endless energy in the For athletes and outdoor adventurers, the technology delivers music through your range. Faster, lighter, more durable than new Levitate 2. You might find more miles, watches of the fenix 5 Plus Series are the cheekbones, ensuring ears remain ever before, the DYNAFLYTE 3 still comes more speed, or more fun. You’ll definitely high-performance way to beat yesterday completely open to hear ambient sounds. with the iconic ASICS GEL cushioning. find more energy. and bring your maps and music along.

6 RETAIL

UP AND RUNNING’S WHAT TO LOOK OUT FOR IN SS19

MIZUNO: RIDER 22 Designed to keep comfort and cushioning levels up, and temperature levels down.

consumer is sold ‘stories of exciting launches’ we need to gauge what is important. We also have to be careful about nostalgia as the past is the past and we have to be very ALTRA: ESCALANTE 1.5 present to what is actually ‘needed’ Fast and lightweight road shoe which is by the running community. responsive to the ground, yet offers the Our focus has been and always runner cushioning and a comfortable fit. will be runners and the act of A great choice for elite runners. running. We are proud to be part of a much bigger machine that includes brands, other retailers, events, athletes and key media wanted and in a number of cases partners and now to be part of a new what the retailers wanted. The media publication in the form of Running Forum, we are keeping to question we have always asked BROOKS: GTS 19 that tradition of staying at the heart though is whether it was all in the Brooks legendary shoe just learned consumers best interest? of running. new tricks. Their latest Go-To-Shoe now One thing for certain is Running, is a relatively simple has holistic GuideRails support system that change is inevitable and activity if you boil it down to its plus soft yet responsive cushioning. unstoppable. As a retailer, staffed basics. It is one leg in front of the and owned by runners, we find other, faster than a walk, and it is ourselves on a never-ending cycle accessible to most people. If we all of invention and reinvention and keep this in mind and focus on the we know we have to keep our heads. act of running then we should be We have always tried to keep one able to service the runner better. eye on the horizon and an ear to That is not to say that gizmos and ON : CLOUD WATERPROOF the ground in terms of the ‘running gadgets are not fun, exciting and Stay protected against the elements in and those that were at the cutting market’ but this is a difficult task could well get you a PB. But when this lightweight waterproof shoe. edge of the ‘dot-com’ bubble they because as the market shifts and a runner is stood on top of a hill, would be able to provide product the cracks appear on what has been covered in mud, heart pounding and faster, in wider ranges and in a way stable ground, we need to make a sweat dripping from their forehead, that meant that more turn over decision in what direction to move and they state to themselves “this could be made with less effort and to continue to provide the service is why do I do this”. We need to tap overheads. They had direct access that has helped us not only survive into the same visceral emotion. to the buying public and brands also but flourish over the last 25 years. Running is much more than any one of the elemental parts listed saw that direct marketing, using It is easy for a retailer to get BROOKS: BEDLAM social media platforms would be a caught in a dance between what’s above. We are part of a much bigger movement and this fact is For runners looking for a supportive good way to spread their message. new and innovative and what is energised experience looking for the Consumerism really took hold tried and tested; as the market something Up & Running reminds most energy return of any leading and it played into what the brands shifts, brands change and the itself of every day. performance running shoe.

GROUNDHOG: SUPER HOKA ONE ONE: CLIFTON 5 ON: CLOUDACE SAUCONY: RIDE ISO CUSHION SOCK True to its award-winning heritage, the Superior cushioning doesn’t have to mean With the perfect balance of cushioning and Made from a superior cushioned material Clifton 5 is light, cushy, and very, very fast. slow. Soft landings thanks to their Zero-Gravity responsiveness, this neutral running shoe that wicks away sweat and helps keep heel Clouds, combined with a powerful push- is designed to run like a dream. your feet comfortable and padded. off thanks to their rubber forefoot Clouds.

7 EVENTS

events but is also the footwear brand for the Obstacle Race World Championships, to be held in London in October. This year – for the first time in the event’s history – the OCR World Championships (OCRWC) will be staged in the UK. Total Warrior this year held events in Leeds and the Lake District. The most recent was the Lake District event, staged over two days in August. Around 4,500 tackled courses over 10km and 10 miles throughout the weekend. Michael Price, inov-8 Product and Marketing Director, said: “Obstacle racers have been wearing our shoes for the past decade, trusting in the grip to lead them to success. Our X-TALON shoes have been first across the FIRE, WATER AND SPEARS finish line at previous OCR World Championships. ARE ALL IN A DAY’S RACING “Forged in the fells of the English Lake District, we know all about muddy UK conditions and how There has been a boom in Obstacle Course Racing over important footwear grip is when recent years with runners wanting to experience more moving fast over obstacles. Those tackling these courses are learning extreme events and challenges. Mark Hayhurst takes a it too. look at some of the brands who are getting involved “Throughout 2018 we have invested in both the obstacle ancy a rugged run The OCR-specific “Powered By” while they conquer signature course racing and trail running through mud, fire, CRAFT line of Spartan apparel obstacles such as the Spear Throw, communities, helping inspire freezing water and and footwear is currently under Inverted Wall, Monkey Bars and competitors of all abilities to push F barbed wire? You development at the company’s Barbed Wire Crawl. their boundaries.” do! Then Obstacle sports science laboratory in Sam Lansdale, General Manager Merrell are also involved in the Course Racing is for you. Sweden. Spartan UK, said: “With over 200 growing OCR movement with a Events such as Spartan Race, They have recently introduced races in almost 40 countries, we are partnership with Tough Mudder Tough Mudder and Total Warrior the brand’s performance footwear always looking for new sites to get Simon Sweeney, Senior have captured the imagination of in Europe, CRAFT’s all-terrain shoe racers involved. Recently we have Marketing Executive, Merrell, said: runners throughout the country. for Spartan athletes. The “Powered taken the next step to make the race “Through our global partnership And where there are runners there By” line will roll out in early 2019, professional, paying our racers for of Tough Mudder, we have are brands. with co-branded apparel from finishing in the top spots. We have successfully partnered with an Brands have noticed that there CRAFT’s existing training line been running a scoreboard table too, event matching our core brand is a burgeoning market and have launched this summer. so by the end of the season we will beliefs of inclusiveness, sharing been designing footwear and Spartan events focus on sport and be able to crown the best male and experiences and enjoying the apparel to take on these courses and athleticism, pushing the bodies and female Spartan racers for 2018.” outdoors. It is a huge privilege to sponsoring events. minds of competitors to the limit For 2018, inov-8 is not only be part of such a fun, challenging Spartan and CRAFT Sportswear across miles of unforgiving terrain sponsor for the Total Warrior event.” have entered a global partnership, naming the leader in technical RUNNING FORUM SELECTS performance apparel as “official performance apparel and footwear” of the world’s largest obstacle race and endurance brand. The multi-year partnership will see the two brands developing the first high-performance technical apparel for Obstacle Course Racing (OCR). CRAFT will be applying X-TALON 210 ALL OUT CRUSH TOUGH V175 FUSEKNIT the same scientific techniques and MUDDER 2 RUNNING SHOE sport-specific knowledge it uses inov-8’s X-TALON 210 is light (210g) and fast, it features STICKYGRIP rubber on This fast and versatile shoe, from Merrell, CRAFT’s Lightweight running shoe with in developing Olympic-calibre the outsole which, when coupled with grips, drains, and protects during the seamless Fuseknit upper for optimal style performance apparel for World the 8mm deep studs, delivers unrivalled toughest of Tough Mudder challenges. and comfort. Including a Vibram Megagrip Tour cycling teams and Olympic grip. The upper material allows water to rubber outsole for supreme grip and a cross-country skiers as well as escape quickly following obstacles such smooth and seamless Fuseknit upper. runners and athletes at all levels. as river crossings or water tank plunges.

8 INTERVIEW

BREAKING BARRIERS AND EMPOWERING WOMEN’S SPORT Kathrine Switzer, talks to us about the 1967 Boston Marathon and how that changed her life

conic athlete, sports and social advocate, author, and Emmy award-winning television commentator, Kathrine Switzer was the first I woman to officially enter and run the Boston Marathon, and attacked by an official while doing so. She has been honoured widely for her achievements, most recently being inducted into the USA National Women’s Hall of Fame for creating positive social change. The ramifications of this work is both joyful and profound, changing forever the face of sports, health, and opportunities for women around the world and fearlessly empowering millions beyond the finish line, especially through the non-profit “261 Fearless, Inc.”

WHY DID YOU START RUNNING AND HOW OLD WERE YOU WHEN YOU STARTED? I started running at age 12 when my father encouraged me to run a mile a day so I could make the field hockey team in my high school. (There were no intermediate schools in those days; I began high school at age 12).

HOW OLD WERE YOU WHEN YOU RAN YOUR FIRST MARATHON? I was 20, and my first marathon distance was run in practice; my first marathon race was the 1967 Boston Marathon.

WHY DID YOU WANT TO RUN THE MARATHON, AND THE BOSTON MARATHON, IN PARTICULAR? I discovered early that running always made me feel powerful, free and fearless. The longer I ran, the stronger I felt so the 26.2- mile distance intrigued me. The Boston Marathon, which was founded in 1896, was the most famous race in the world to me next to the Olympics. Yet unlike the Olympics, it was supposedly open to anyone who wanted to try to run. I felt thrilled by the prospect of running 26.2 miles in a race where supposedly

9 anyone could run in the same race as the greatest runners in the world. Plus my coach Arnie Briggs had run the Boston Marathon 15 times and he used to tell me stories about this race and they inspired me.

WERE YOU TRYING TO PROVE ANYTHING OR MAKE A STATEMENT WHEN YOU FIRST RAN THE BOSTON MARATHON IN 1967? No, I was just a kid who wanted to run, and was there as a reward from my coach who didn’t believe that a woman could run the distance. I had heard that other women had run marathon distances and that one woman in 1966, Roberta Bingay Gibb, ran the Boston Marathon but without an official bib number, so I wasn’t trying to break any barriers. It wasn’t until a race official attacked me during the run did I become determined to finish and speak out on behalf of all women.

WHY DID THE OFFICIAL ATTACK YOU? The official claimed the race was a men’s only race and that I was not allowed to run. He was very angry that I had obtained an official bib number, and he lost his temper.

WHY WAS THE BOSTON MARATHON A MEN’S ONLY RACE? BOSTON HERALD Nowadays, that is an interesting question, as there were no real rules in 1967 stating that the Marathon was for Men Only. Nor was there anything indicating gender on the entry form. back of the race pack to the front. The official jumped off the LEFT TO RIGHT: But almost all sports were for men; women rarely participated. bus and attacked me…right in full view of the photographers 1 Kathrine Most people assumed that women could not run the marathon taking pictures from the back of the truck. It was very bad Switzer being distance and if they tried they would hurt themselves. Most timing for the official, but it was very good timing for women’s attacked by a race women themselves were not interested in running for the rights. The photo of the incident was flashed around the world official during same reason, and many people also believed that difficult and is now in Time-Life’s book, “100 Photos that Changed the the 1967 Boston sports made women masculine. In 1967 the longest event in the World.” Marathon Olympic Games for women was 800 meters on the track, and 1 DID YOU GET IN TROUBLE FOR RUNNING THE 2 Kathrine cross-country races for women were 1- /2 miles. BOSTON MARATHON? Switzer with HOW DID YOU ENTER THE RACE IF IT WAS FOR MEN ONLY? Yes, the official who attacked me had me disqualified (DQ’d) bloody feet but First, there were no rules written saying it was a men’s only from the race and then expelled from the Amateur Athletic very happy after race. Next, there was nothing about gender on the entry form. Union, the sport’s governing body, for a whole list of reasons, finishing 1967 Third, my coach told me it was OK for me to enter and in fact one of which was running with men. Plus there was a lot of Boston Marathon I must enter the race properly for my run to count. Lastly, I negative press reports and plenty of hate mail. sign my name with my initials, K.V. Switzer. So the officials WAS THERE ANY GOOD NEWS? probably thought K stood for a man’s name. Sure! Almost everyone was on my side and thought the sports AT WHAT POINT IN THE RACE DID THE OFFICIAL officials were old fogeys. Most journalists loved the story and ATTACK YOU? became positive about me, and other women runners were also, At about the two-mile mark, so I still had 24 miles to run. after talking to me. I got invited to a lot of races. I got more fan mail than hate mail. And I learned a lot about people. WHAT WERE YOU THINKING WHEN THE OFFICIAL ATTACKED YOU? WHAT WAS YOUR TIME IN THAT FIRST MARATHON? I was very frightened and was just trying to get away from him. 4 hours and 20 minutes.

WHAT DID THE MEN AROUND YOU DO IN THE RACE? HOW LONG DID THE BOSTON MARATHON REMAIN A They were shouting at the official to leave me alone and tried MEN’S ONLY RACE? to push him away but he was very determined. Then my Until 1972, and in that year women who could run the boyfriend, who was an ex-All American football player, gave marathon in 3 hours 30 minutes or faster were admitted to the the official a massive shoulder charge and sent him flying out race officially. But for some of those intervening years, several of the race. of us women ran Boston anyway without numbers and worked to convince the governing bodies of the sport to allow us into WAS IT DIFFICULT? the race as official athletes. For a while, it was difficult because I was very worried and nervous, and had lost a lot of energy. The adrenaline rush that HOW HAS THE BOSTON MARATHON EXPERIENCE comes from a shock flows out of you afterward and leaves CHANGED YOUR LIFE? you drained. But energy slowly returned and by the end, I was In just about every way because by the time I finished the feeling pretty good. race, I was inspired to both become a better athlete myself and create opportunities for other women in running. All this led to DID YOU EVER HAVE ANY DOUBT THAT YOU several interesting careers, almost all of which I designed for WOULD FINISH? myself and are connected to running and social change. No, I was determined to finish no matter what. WHAT WAS YOUR BEST MARATHON TIME EVER AND WHEN THERE ARE FAMOUS PHOTOS OF THE OFFICIAL AND WHERE DID YOU RUN IT? ATTACKING YOU. HOW DID THEY TAKE THOSE PHOTOS? My best time was 2 hours 51 minutes 37 seconds, in the The photo truck was right in front of us and the press and 1975 Boston Marathon. I placed second; it was my seventh officials’ bus was alongside of us, working their way from the Boston Marathon.

10 INTERVIEW BREARLEY.COM

WHAT IS YOUR BIGGEST VICTORY? My biggest running victory was winning the 1974 New York City Marathon, my biggest personal athletic victory was running a personal best of 2 hours 51 minutes—that improvement from my first marathon of 4 hours 20 minutes told me that women had more ability than we could imagine. I thought my biggest Life Victory was being a major part of getting the women’s marathon accepted officially into the Olympic Games in 1984. I created a global series of running events for women that changed their lives and provided important convincing data for change. DO YOU FEEL THERE ARE STILL BARRIERS FOR WOMEN IN However, I now see that another big accomplishment may lie yet SPORT AND SPORTS REPORTING OR IS IT NOW A LEVEL ahead of me: the founding of ‘261 Fearless’, a global movement PLAYING FIELD? that is empowering women well beyond the Olympics. There are huge barriers for women in sports and especially in women’s sports reporting! The barriers in sports in WHY WAS IT SO IMPORTANT TO GET THE WOMEN’S industrialized nations are barriers of easy participation and MARATHON INTO THE OLYMPIC GAMES? barriers of professional inequality. There are disparities in prize Because I knew when the world saw women in the most difficult money and attention, sponsorship and advertising. of all running events, competing in the most important and Having said that, the situation in industrialized nations is prestigious sports event—the Olympics—it would change world really improving every day. In many countries of the world attitudes about women’s capability. Everyone everywhere however, women are not even allowed to go out of their homes, drive a car, get an education, or carry their own passport. So getting into sports is very important for them because it empowers them but it is almost impossible sometimes because The official claimed the race was a of social and cultural restriction to do so. It is almost impossible sometimes because of social and men’s only race and that I was not cultural restriction to do so. This is why I hope 261 Fearless will make a big dent, this is my nonprofit which is a series of clubs allowed to run. He was very angry around the world which encourage women to come out with other women and simply jog or walk together and they get a that I had obtained an official bib sense of confidence and accomplishment from this. Women themselves should take a leadership role about number, and he lost his temper communicating sports and reporting it to Media because Media itself has not been very great about reporting on women, so women should take a strong initiative, there’s a big role for understands that 26.2 miles (or 42.2 km,) is a long way to run, women to play here, a Big opportunity. and when they see women doing it they know that women can do anything and should be allowed to participate. WHAT ADVICE WOULD YOU GIVE TO ANYONE WHO WANTS TO TAKE UP RUNNING BUT IS DAUNTED BY THE PROSPECT? HAS HAVING THE WOMEN’S MARATHON IN THE OLYMPICS There are three pieces of simple advice. First put on your CHANGED THE WORLD? sneakers and start walking and then begin jogging. Do this Absolutely! The Olympic Women’s Marathon opened the door every day for 10 minutes very slowly and easily and get used to for many other women’s events and helped increase the number the consistency of it. Stretch it out longer a little bit every day of women participants in all sports. Additionally, the women’s from there on. Second find a buddy who is willing to undertake marathon opened doors for new Olympic events for both men a fitness or walking running program with you. Three become a and women. Maybe most importantly, people around the world friend of 261 Fearless.org and find out more information about have been inspired by the women’s Olympic marathon and now how to get started with other women. It’s important for you to embrace a healthy and productive running lifestyle. know you’re not alone out there!

11 RUNNING hub : www.sports-insight.co.uk Sports Insight @RunningForumSI @SportsInsightHub

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12 THE PLACE TO SOURCE ALL THE LATEST RUNNING PRODUCTS

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13 EVENTS

ADVICE AND SUPPORT AT A SHOW ESPECIALLY FOR RUNNERS Mike Seaman, Managing Director of Raccoon Events, gives an overview of The National Running Show 2019

he National Running Also, please arrive early for these features so don’t forget to bring the link in our FAQs page or via the Show takes place sessions as they are very popular! your trainers. NEC website) at the NEC in We hope that these tips help you T Birmingham on Try the Latest Kit Check out the Latest get the most out of your visit and January 19-20 2019. We have over 150 stands at Running Tech we look forward to seeing you at It is an event designed by runners the event which is the perfect Leading companies such as Polar, the NEC on January 19-20. and for runners and provides all of opportunity to try out the latest Unilite, Aftershokz and LED the kit, advice and support needed innovations from some of the Lenser have some cutting-edge to achieve your running goals. biggest names in the business! This technology for you to see, touch The Show takes place at the right includes leading brands such as and feel. time of year for you to plan your 2XU, Altra, Asics, CEP, Hilly, Hoka race calendar, seek advice and to One One, Intersport, On, New Learn about Nutrition try new products as part of your Balance, Ronhill, Runderwear, Up Visit our dedicated Nutrition training plan. Whether you are a & Running and Vibram. We even Advice Zone for top tips or speak part-time obstacle course racer or have a Testing Track so you can try to leading brands such as Gu, Go an experienced ultra-marathoner things out. Faster Food, Precision Hydration we have everything that you need and Manuka Sport about how across a packed two days. Get Free Advice nutrition can fuel improved Here are our top tips about how Meet our expert advisors at the Ask performance. to get the most out of the event: the Experts Zone and the Running Skills Theatre. These experts are Discover new Races Get Inspired offering invaluable free advice that Discover some of the coolest races SHOW DETAILS A key part of the National Running you simply can’t get anywhere else. around and plan your race calendar Show 2019 are the inspirational We also have a Treatment Room, a for the year ahead talks on the main stage. We Sweat Test Centre and a Podiatry  Tickets are available at www. are delighted to welcome some Clinic for analysis and help with Plan Your Day nationalrunningshow.com and amazing keynote speakers such injuries. Make sure you check the event one ticket gives you access as Roger Black, Iwan Thomas, Jo floorplan before you visit (this will for both days. If you need help Pavey, Vassos Alexander and Paula Join In be released on the website at the with ticketing, then please mail Radcliffe who will be sharing their There are loads of fun things to see beginning of January). We also [email protected] top tips and stories over the two and do, including the Treadmill recommend travelling by train as If you have any questions about days. Make sure you check the Challenge, the Run Clinic, the MSK the NEC parking is quite expensive the event, then please mail info@ agenda before you travel as some Zone and the Foundation Training (Virgin Trains offer 25 per cent off nationalrunningshow.com speakers are only there for one day. Zone. These are interactive all ticket to the NEC if you follow

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RUNNING DIARY

SEPTEMBER 16 INTERSPORT RUN REIGATE HALF MARATHON & 10K runreigate.com

23 SIMPLYHEALTH GREAT BRISTOL HALF-MARATHON greatrun.org/great-bristol-half- marathon

29-30 BANK OF SCOTLAND GREAT SCOTTISH RUN greatscottishrun.com

30 EALING HALF MARATHON ealinghalfmarathon.com OCTOBER 14 ROYAL PARKS HALF WHY NOT PUT A PIT STOP royalparkshalf.com IN YOUR RUNNING DIARY? 14 THE RUNNING FESTIVAL AT GOODWOOD ukrunevents.co.uk/the-running- festival-at-goodwood/ Keep some dates free for a few special 14 MANCHESTER events in the months ahead HALF-MARATHON manchesterhalfmarathon.com s a runner you are for the 10K, Half Marathon and always looking at the Family Mile, as well as the season 21 SIMPLYHEALTH GREAT next event you can ahead. SOUTH RUN A pull on your running The Pop Up Pit Shops will greatrun.org/great-south-run shoes for. include a range of well-known And it’s always good to have brands and innovative accessories APRIL dates in your diary and something for runners, with the first Pit Shop to aim for. There are always the welcoming UKRunChat and event 9 ASICS GREATER big ticket events that spring to merchandise. MANCHESTER MARATHON mind - the Virgin Money London As Official Sports Retail greatermanchestermarathon.com Marathon and Simplyhealth Great Partner for UK Run Events, Up North Run. & Running will also be present. 12-14 BRIGHTON But there are other events out The specialist running retailer MARATHON WEEKEND there vying for your attention so will be selling footwear, apparel, brightonmarathonweekend.co.uk that you can put the miles in. And accessories and nutrition for that Run Mummy Run founder there are many reasons to get out runners, and the event’s Official Leanne Davies will be there with 28 VIRGIN MONEY LONDON MARATHON and run, wherever you are in the Sports Brand Partners Ronhill, her team selling merchandise, virginmoneylondonmarathon.com country. Put your best foot forward Hilly and Altra will take over signing books and providing a in the picturesque surroundings of one of the Pop Up Pit Shops to meeting place for Run Mummy Run the Royal Parks, the streets of major showcase their latest products. It wave runners. MAY cities like Manchester and Glasgow has also been confirmed that The Race Director Joe Williams said: or out and about at the seaside in Running Festival at Goodwood “We are delighted to announce our 5 SIMPLYHEALTH GREAT BRISTOL 10K Brighton. All beautiful settings with will be an integral part of Ronhill’s Pop Up Pit Shops for The Running greatrun.org/great-bristol-10k sights to see. #RunEveryDay October challenge. Festival at Goodwood. We are You can even take to iconic Two Pop Up Pit Shops will be really keen to treat runners with 19 SIMPLYHEALTH GREAT motor race tracks and not in your taken up by the Physiotherapy a glorious race-themed event and MANCHESTER 10K AND HALF car. UK Run Events, the events Partner who will be providing free these Pit Shops are very much MARATHON channel of #UKRunChat, have pre- and post-race massage and in keeping with the venue whilst greatrun.org/great-manchester- organised The Running Festival at advice. providing runners with all that they run Goodwood, which takes place on A highly anticipated part of will need on the day. We would like October 14. race day is the presence of many to thank all our partners for their They have even confirmed Pop running communities including support and are looking forward to JUNE Up Pit Shops for the event. Located UKRunChat and Run Mummy welcoming runners of all abilities to 7 SIMPLY HEALTH GREAT in the pit garages, they will enable Run. As well as having their own the three races this autumn.” NORTH 10K runners to stock up on running wave of runners in the 10K and Half Go to www.ukrunevents.co.uk www.greatrun.org/great-north-10k apparel, accessories and nutrition Marathon, it has been confirmed for further details and to register. 16

HUMILITY, INNOVATION AND THE JOY OF RUNNING IS THE DRIVE Jean-Luc Diard, HOKA ONE ONE’s Co-Founder and VP of Advanced Product Development, talks about the brand’s philosophy, the importance of running in the correct footwear and what makes HOKA so special and unique.

The same applies for uppers - IN YOUR OPINION, WHAT MAKES makes it fun but also requires a shoe new components (new textiles, HOKA SO SPECIAL AND UNIQUE? that is able to handle those varied composites), new lacing and closing Our humility and real problem situations, therefore improved grip- systems and new constructions. solving solutions - a commitment to traction, stability-support, abrasion Additionally, this applies both to listen to, help, and support all users, resistance, nose protection and regular in line products but also always striving to improve products, quick dry are important feature. more specifically to all racing providing real answers to problems people face and helping them reach WHICH HOKA MODEL WOULD products for track, road, triathlon, YOU SAY IS BEST FOR SOMEONE trail and extreme outdoor. Besides some of their dreams. STARTING OUT AT RUNNING? footwear, we also do the same Clifton is a very good shoe to start WHAT’S BEEN THE BRAND’S for technical racing apparel and BIGGEST BREAKTHROUGH DO with. Extremely versatile for any gear. We provide permanent YOU THINK? speed, it is lightweight, with a good benchmarks with competitors, It could be a product or technology level of protection and fluid rolling. through trade shows, performance or sponsorship activation… testing and WHAT’S THE MOST IMPORTANT Reversing a market trend and ASPECT OF MAX CUSHIONING IN lab testing. having every performance brand, HAT DOES YOUR A RUNNING SHOE? and subsequently each fashion ROLE AT HOKA IN YOUR OWN WORDS, WHAT Cushioning plays the same role as ENTAIL NOW? IS THE GENERAL BRAND brand, embrace the features and suspension in a car. The longer the W As the VP of PHILOSOPHY OF HOKA? benefits which we initially brought ride, the more repetitive the nature Innovation for the To make anyone happy to run, at to the market. of the run, the more challenging the Deckers Group, the Innovation any time, anywhere, and be willing terrain, the more tired the runner department I lead provides to do it again and again while WHAT’S THE IMPORTANCE OF becomes, the more important the WEARING TRAIL SHOES WHEN technical support and advanced enjoying it. TRAIL RUNNING AS OPPOSED TO cushioning becomes. When looking product development in the To help any athlete and NEUTRAL SHOES? WHAT ARE THE even at short distances top athletes, following areas: new compounds enthusiast improve, to help FUNDAMENTAL DIFFERENCES? as well as athletes in a wide variety for midsole/ outsole/insole which him reach his best performance A trail run means possibly handling of sports, all of them have to do equates to new foams, new runners, potential and his dreams, and keep a wide variety of situations, from some simple condition training. new technical designs, new up his best level as long as possible. different types of terrains (uphill, During that type of training, the combinations of materials, new To help people live better lives, downhill, traverses), to different less shocks you get in the body and geometries; all of this is targeted as they simply feel better in their types of ground (dirt, rock, grass, the less fibres you break, the better for the various uses of the shoes. bodies and minds. mud, possibly creeks). This is what shape you will be in for racing and

18 INTERVIEW

the more chances you have to avoid in case you tend to pronate, is IS THERE A PARTICULAR injuries (way too frequent among making sure you have a shoe that RUNNING CATEGORY THAT YOU THINK WILL GROW runners, including young runners). will provide you with enough medial SIGNIFICANTLY IN THE NEXT support. Third, always go one step TEN YEARS? It is EXPLAIN THE IMPORTANCE OF further than you think you may THE PERFECT SHOE Just as SUV’s have taken over need when it comes to protection. standard cars, I think ATR will , absolutely I am not sure there is a perfect shoe. Your body will thank you and your once we find the right combination But, there certainly are shoes you performance will actually improve. of features, the all terrain segment fundamental want to avoid in some situations will grow. like doing long runs on asphalt with DO YOU HAVE ANY ADVICE to be present at very low profile shoes if you are not FOR SOMEONE STARTING A HOW IMPORTANT IS HOKA’S a trained forefoot striking athlete, FOOTWEAR/SPORTS BRAND? PRESENCE AT BIG EVENTS (E.G. or using shoes without lugs in a wet Have a real consumer benefit (do UTMB, IRONMAN) AND WHAT all big events BENEFITS DO YOU ENVISAGE FOR trail. The first important element is not launch me-too products) and THE BRAND? whether they finding the right fit, the right shape if possible have a visual point of It is absolutely fundamental to be for your foot. The second element difference. present at all big events whether they are road events, trail events are road events, or triathlon events. This is the moment where you meet the trail events most enthusiastic, passionate, committed users as well as the very or triathlon best athletes. This is a moment of exchange, of first hearing about events their experiences, the good and the not so good, and gives you an opportunity to present the latest products and having the athlete test them right away. brands are the most popular, and This is the moment of seeing, understanding why. This is also a through the participants, how well great time for the company to re- overall your brand is doing versus group, exchange across functions, competitors, and which models of share successes, and also assess shoes overall across the various improvements to do all together.

19 INOV-8’S TOP ULTRA-RUNNING RACE TIPS

So what do you need to know about taking part in an ultra running race? inov-8 asked four ultra running experts for their top tips.

nce upon a time it GET TIME ON FEET BY HIKING was the aspiration of Everyone has different race goals, every long-distance be it to complete or compete, but O runner to complete crucial to all is the necessity to a marathon. rack up time on feet in preparation. Nowadays, it seems, 26.2 miles is When it comes to trail ultras, just not far enough. The advent of hiking is really underrated in ultra running as a sport in its own terms of building a good base of right has driven desire amongst endurance and leg conditioning runners of all abilities to push in a low-risk way. Even the very themselves further than ever best ultra runners hike during hilly before. Whether it’s 50k, 50 miles, races, so it makes sense to train for 100k, 100 miles or more, ultra this. Walking/hiking is a different running races, especially those on movement strategy and therefore trails and mountains, are proving will fatigue you in a different way hugely popular worldwide. to continuous running. Don’t wait until race day to start your hiking DON’T FANTASISE. VISUALISE training. Paul Tierney There’s no point thinking about how perfect your race is going to TRUST YOUR OWN be and being positive to the point PREPARATIONS of fantasy. Instead it is best to Don’t look or listen to what other visualise all the difficult moments people have done in their training. that might occur during an ultra- They’ll likely tell you they’ve distance race and how you’re going down more miles, more ascent, to deal with them effectively. Then, more races (equals more over- when the inevitable happens, you training)….. but blank it out and are mentally prepared to deal with trust your own preparations. Try it. This is a powerful tool in any not to study what other runners ultra-distance athlete’s armoury. are wearing, what they’re carrying Paul Tierney or talk in-depth about their fuelling LEARN THE COURSE and sometimes on mountain tops. plans. You already know what Course knowledge is important The best thing you can do is talk you like to wear, what you like to in any ultra race, but it’s not just to yourself! Get motivational, get carry and what you like to eat, so about making the correct turn emotional, get it out there. It’s true, don’t change your mind because at the junction where the trail it’s nice to have some company someone else is doing something splits. It’s also about knowing and buddy-up with someone Don’t get different!Nicky Spinks what lies ahead. It helps me so while running an ultra race, but much knowing each small section remember you are running your PACE YOURSELF, OBVIOUSLY caught up of a race… this means that when own race, not someone else’s, so If the pace feels too fast, then guess things get a bit unbearable (usually be prepared to go solo. what? Yes, it’s too fast! Don’t get racing the at night or into the second day) Marcis Gubats caught up racing the early speed you can always focus on the next merchants, you will only pay for early speed section rather than the present one. THINK ABOUT YOUR FAVOURITE it later. Slow down. However long BUDGET BEER! It might even give you a boost – you the race is, the first third to a half is ‘Drink enough but don’t drink too merchants, you might decide to pick up the pace the warm-up. Let those who wish much’ and ‘You should be drinking and get this dreadful section done to set off fast go past you in those 18-24 ounces of water an hour’. quicker! Marcis Gubats will only pay early stages…. more often than not I’ve heard both of these statements you will see them again later on! BE PREPARED TO SPEND A LOT a hundred times and neither is for it later Focus on yourself, your pace, your OF TIME ALONE wrong. Everyone is different, so hydration and your nutrition. Be ready to be on your own in grim it takes time – and lots of practice Nicky Spinks weather conditions, often at night – to figure out when your own

20 ADVICE

body is over hydrated or under it for granted. Enjoy every minute. know that a poor fitting pair of shorts hydrated. Dehydration symptoms You are lucky to be able to do so can make life hell (and possibly most associated with running and it is just sport at the end of the endanger reproduction of life). I use ultras include dizziness, dry mouth day. So when things go wrong, learn the AT/C TRAIL SHORTS with a and decreased urine output. It’s from them and move on. nice inner lining to stay comfortable important that you’re urinating as Paul Tierney throughout long runs and races. much as you would in a normal day Paul Tierney but also consuming more water GET YOUR KIT READY WELL than you would in a normal day. If IN ADVANCE REMEMBER THE ‘SPINKS RULE your urine is ever the same colour Running a long way in OF THREE’ of your favourite pale ale then uncomfortable running kit is a If you’re in an ultra race and you’ve you’re likely in trouble, but if it’s great way to turn yourself off the thought of something three times, the same colour as your favourite sport! Take the time to try different then in reality you’ve probably budget beer then you’re in the clear. pieces of kit so that you iron out thought of it between five and ten Even if you’re in the clear, you any issues well before race day. times. This is a warning sign and it’s should continue to consume the That vest-pack strap that rubs on your body telling you that it needs same amount of water, if not 15-25 you collar bone for an hour might whatever it is you’ve been thinking per cent more. Avery Collins not be so bad, but for 20 plus hours? about. It could be a need for food or It’s not fun. I know shoes like the water, to put clothes on, take clothes ENJOY YOURSELF X-CLAW 275 and TERRAULTRA off, go to the loo or fix a sore spot. If you’re lucky enough to be able to G 260 work for me because I’ve Don’t ignore it any longer. Stop right partake in this sport then don’t take done lots of miles in them. I also away and do it. Nicky Spinks

MEET THE EXPERTS elevation gain) in Scotland’s biggest mountains. Nicky also holds ultra running coaching courses.  Paul Tierney is a running coach and sports massage therapist. He and his partner Sarah McCormack run Missing Link Coaching. He has twice  Marcis Gubats is a Latvian ultra distance runner now living in the UK who represented Ireland at the World Ultra Trail Championships and was the finished second at the 2107 Lakeland 100 and earlier this year won the Ultra 2015 Lakeland 100 race winner. Last year he completed the 210-mile Tor des Trail Snowdonia 100 miler. Geants race.  Avery Collins is based out of Colorado, USA, he won this year’s notoriously  Nicky Spinks is a record-breaking ultra running legend. The breast cancer tough HURT 100-Mile Endurance Run in Hawaii. This followed a 2017 year in survivor is the fastest person to complete a Double Bob Graham Round (132 which he also won the Grindstone 100 and placed sixth in the USA’s biggest miles, 54,000ft elevation gain) in the Lake District, England. This year she ultra race, the Western States 100. This year his A-race is Tor des Geants. became the first person to run a Double Ramsay Round (116 miles, 57,000ft Together with his partner, Sabrina Stanley, they run Power Couple Coaching.

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helping you make your consumers lives...better! RUNNING INTERVIEW IS A WAY OF LIFE FOR JAMIE

Jamie Ramsay gave up his job in the city and set out on the road to adventure. He talks to Mark Hayhurst about his experiences

OW DID YOU GO ABOUT SETTING UP THE FIRST EXPEDITION OF RUNNING THE AMERICAS? H Running the Americas was my first proper adventure. I had taken part in marathons around safari parks and a multiday run in Vietnam but nothing on this scale. This particular adventure was a positive reaction to the realisation about how unfulfilled I was in my current employment and life style. Having that as the reason made it very easy to stay true to my ambition. The first step of setting up the expedition was deciding exactly what I was going to do. I knew I wanted to be away for a least a year and I wanted to put running at the heart of whatever I chose. I made the assumption I could run 30km a day and multiplied it by 356 and it came to just shy of 11,000km. I then took to a map and started looking for potential routes. After I made the call that running around the world or through Africa might be a bit daunting for a first time adventurer, I found Vancouver to Buenos Aires. A 17,000km solo and unsupported run through 14 countries and over two continents.

23 HOW DID YOU APPROACH SPONSORS – AFTER ALL YOU STILL HAVE TO EARN A LIVING. As this was my first time doing anything of significant scale it was hard to know what to do when it came to sponsors. Financially, I had enough money to at least start the expedition and run to Panama. So I focussed on kit sponsors first believing that if I was proving to be successful then sponsors would be more willing to get involved. Thule was the first company to help and they provided a running stroller. Then Vango provided camping equipment with Powertraveller donating batteries and solar panels. Friends also rallied behind me and put me forward and soon I had Microsoft supply some financial support and a telephone and later down the line adidas, Karrimor and Nike would give generous amounts of running kit. HOW DIFFICULT WAS IT TO PLAN YOUR ROUTE AND WHAT OBSTACLES DID YOU HAVE TO OVERCOME? Planning the route was pretty easy. As I was going to be road bound due to the running stroller I went onto google maps and planned the route from Vancouver to Panama City and the then from Northern Colombia to Buenos Aires. Sometimes I would look for shortcuts and on occasion I would try and extend the route to include iconic roads such as Route 1 and Route 101 in the US and most of Baja California in Mexico. During this process a number of obstacles were identified including crossing the Andes at an altitude of 4830m (higher than Mont Blanc), the Atacama Desert and navigating may way around the Darien Gap between Colombia and Panama. I realised that all these big challenges were in the second half of my journey and decided than rather than worry about them I should use the first 10,000km to prepare myself and gain the needed skills to overcome them. I knew the runner starting didn’t have the skills but I was determined to have them when I arrived at them in the months to come. An obstacle or challenge is not a reason not to start, it’s a reason to develop your skills and therefore grow as an adventurer.

WHAT WERE YOUR FAVOURITE AND WORST MOMENTS OF THAT FIRST EXPEDITION? I was on the road for over 15 months with over 367 days of running – it is hard to single out specific moments… But one thing that really hit me during this expedition is that not one human being tried to do anything negative towards me and 1 An adventurous experiencing new things that make you a better version of the support I received was overwhelming. The other thing life has taken yourself. Therefore, it is hard to make one more special than that became apparent is that all the obstacles that could Jamie Ramsey another. Each one has its own attribute that I hold special. across the world, have become excuses not to start were all highlights of the When cycling across south America I got to cross the Salar from the Alps to El de Uyuni while it was flooded. It was one of the most special expedition and that must be down to the fact that I had to grow Salvador and more personally to overcome them. Very few feelings will reach that things I have ever done. When in Mongolia with fellow British of running 60km a day at over 4000m altitude and camping on Adventurer Karl Bushby, I got to experience an expedition a landscape that resembles Mars. At the moment I am writing with ten Bactrian camels and the astonishing kindness of the my book about this expedition and I am really enjoying all the Mongolian people. Now I am planning new expeditions and I little experiences that all come together to make the expedition am drawing from everything I have learnt to create the next as a whole so special. expedition which will become another favourite.

OBVIOUSLY YOU ENJOYED IT BECAUSE YOU WENT ON DO YOU PLAN YOUR EXPEDITIONS WITH SPONSORS TO COMPLETE MORE EXPEDITIONS – DO YOU HAVE A IN MIND OR IS IT PLAN THE EXPEDITION THEN LOOK FAVOURITE EXPEDITION AFTER THE FIRST? FOR SPONSORS? My adventures are chosen purely because I have a personal I have been very fortunate to work with companies (Land Rover passion to undertake them and they will challenge me. I am Explore, Gore, Powertraveller, Vango) who want to support not about records or firsts, its about developing skills and me on my adventures and this allows me to do everything with genuine passion and nothing contrived. The more we work together, the more our goals become aligned. I think the key is An obstacle or challenge is not a to create a partnership rather than see it as sponsorship. HOW LONG DOES IT TAKE TO PLAN AN EXPEDITION? reason not to start, it’s a reason to Really depends on what the adventure is. If you were planning something to the Antarctic or up Everest then there are huge develop your skills and therefore logistical and safety issues that need to be properly considered. This is not normally the case for my adventures. I normally grow as an adventurer come up with where I am going to start and finish and then get the appropriate kit and then just start. If you over plan an

24 INTERVIEW

JAMIE RAMSAY ADVENTURE CV

I was born in Edinburgh, Schooled in Scotland, Oxford Brookes University and then 12 years at International communications consultancy. My adventure career started in August 2014 after I quit my career to follow a more passion fuelled life inspired by the great outdoors. I see myself as an Endurance Adventure Athlete and by that I mean I like to go long distances, in harsh or beautiful environments as effectively and efficiently as possible. When I conceive an idea I want it to cross into the realm where people question whether it is possible. I also want to be continually developing my skills and learning new adventure skills and interacting with other outdoor enthusiasts. In the last four years, I have adventured over 24,000km in 25 different countries.  17,000km solo & unsupported run from Canada to Argentina  3700w  700km solo & unsupported record for running the entire three peaks  430km solo & unsupported Scottish Isles run  3rd place in 400km The Cape Wrath Ultra (as a GORE Wear athlete)  370km trek with 10 camels in Mongolian winter  265km Transalpine Run 2017 (as part of the GORE Wear team)  237km Towpath Challenge to The National Running Show adventure then it’s not really an adventure. When I cycled across South America all I knew, was that I had 30 days to  Completed 135km in the Mizuno cover 3,700km the rest was done on a day by day basis. On Endure24 2017 as part of a pair Running the Americas I tried not to plan more than a couple of OTHER INFORMATION days ahead. If you are doing running or cycling then being over prescriptive can either limit or overextend you and that isn’t the best way to approach an adventure.  Guest presenter on The Wine Show (Channel 5) DO YOU ENJOY GIVING TALKS ABOUT YOUR ADVENTURES?  TEDx speaker at Edinburgh I love sharing the adventures I have had the good fortune to University 2018 experience. I came from a city job background and I like to  Scottish Adventurer of the Year 2016 think that sharing these stories may just empower someone to take that big leap and go on that adventure they have  GORE Wear Ambassador always dreamed of. I also like drawing the parallels between a  Powertraveller Ambassador successful adventure and being successful in business. I had to learn a lot and in doing so realised that a lot of what it takes to be  Land Rover Explore Ambassador an adventurer applied directly back to my career in the city.  Raise money & Awareness for CALM (Campaign Against Living Miserably) DO YOU LIKE HANDING OUT TIPS OF THE TRADE TO PEOPLE WHO COME TO HEAR YOU SPEAK?  Presenting DofE awards on behalf of That is the whole reason I do the talks. Before I started I needed HRH the Duke of Wessex at St James’s to get help and advice from people who had successfully palace & Buckingham Palace managed to organise and complete an adventure. If I can help someone overcome the obstacle that stands between them and SOCIAL MEDIA realising their dream then everything is worth it. I love hearing from people who say they did something because they were  YouTube, Instagram, Facebook & inspired by what I did, it gives me more motivation to continue Twitter: @Jamieisrunning doing more.

25 EVENTS

FOUR REASONS TO GET INVOLVED IN THE PARKRUN MOVEMENT

Gareth Wiltshire, Lecturer, University of Bath, explains the benefits of the parkrun phenomenon

YOU DON’T HAVE TO PEOPLE WILL HELP 1 BE A PROPER RUNNER 2 YOU TO EXERCISE Many participants don’t even feel comfortable calling Research consistently shows how social capital, themselves runners (despite running every week) because running, a measure of the resources that individuals and groups can and sport more generally, conjures up images of slim, toned, lycra-clad access through social connections, is one of the most critical twenty-somethings bounding along the streets without breaking a factors contributing to health. At parkun, the whole community of sweat. Participants at parkrun events come in all shapes and sizes. And participants benefit from each other’s labour (it costs a lot to pay contrary to your memories of cross-country running at school, the slower marshals at a road race) and the valuable advice, support and you are, the more encouragement you will receive on your way round encouragement they provide as you run round (it costs a lot to pay a the course. personal trainer to provide similar expertise and motivation). As a result, parkrun seems to attract participants from commonly less This is crucial to why you should get involved with parkrun. active groups such as older adults, women and overweight people. You Without the “people component”, you might as well follow a 5km might not feel comfortable calling yourself a “runner”, but you can still be running route in a public park. a “parkrunner”. In a culture where some fat-shaming exists in gyms and other places of exercise, you might find parkrun refreshingly inclusive.

YOU WILL FEEL YOU WILL FEEL LESS CONNECTED TO WORRIED ABOUT 3 YOUR COMMUNITY 4 YOUR HEALTH Research also suggests that participants enjoy the reciprocity With the continuous barrage of disease-related, panic-inducing headlines associated with being a volunteer at parkrun and feel a sense of in the media, it is easy to feel anxious about your health, especially as you community at the events. This sense can be rare in modern secular reach middle age. Indeed, when so much of our culture focuses on our life. But social networks have a profound effect on our everyday lives individuality, it is easy to focus the blame, shame and responsibility for health as we rely on each other in so many ways. issues (as well as failures in life in general) on ourselves. This feels great if Those who live in communities where people don’t trust their you are healthy and successful, but not so great if you are not. Perhaps the neighbours or don’t engage in community events are less active and brilliance of parkrun lies in its ability to transcend notions of individuality by less healthy. In contrast, parkrun encourages a sense of appreciation encouraging people to help each other out, connect with others around for the place that you live and the people in it. Whether it’s through them and embrace diversity. By avoiding monetary transactions, parkrun family, friends, colleagues or simply strangers-that-live-nearby, it’s instead encourages (and necessitates) social transactions which contribute good to be connected. to its culture. It is a culture which makes you feel like you are doing something good for your health – but not doing it alone.

26 NEWS

THÉVENARD BATTLES TO UTMB VICTORY

he 16th edition of Walmsley (USA) and Kilian Jornet the Ultra-Trail du (ESP), it proved short lived, leaving Mont-Blanc (UTMB) room for the emotional triumph of Tom Evans celebrates after Jordi Gamito crosses the finish T will go down in the the UTMB’s “Little Prince.” With winning the CCC race. line to finish third in the UTMB history books of this third win, Thévenard equals trail running. François d’Haene and Kilian Jornet Romanian runner Robert Hajnal second place, five minutes behind Several comebacks and the in number of victories. surprised everyone by finishing in Canepa, who won the race with a challenging weather conditions The mountains and the difficult second place, more than a half-hour time of 26:03. “This is perhaps the created unbelievable circumstances conditions (-10°C at the high passes, behind the Frenchman, and in front greatest day of my athletic career,” for the men’s and women’s elite that precipitation) proved too harsh for of the always-energetic Spaniard said the Italian at the finish line. “I shook up the trail running world. most of this edition’s favourites, as Jordi Gamito. hadn’t really planned to win. My The UTMB is a brutal 105-mile with many runners in the UTMB’s The women’s race witnessed the strategy was to be patient, which is mountain race around Europe’s main field. One by one Walmsley, same level of carnage among the hard since everyone passes you at highest peak, including 10,000m Jornet, Luis Alberto Hernando elite. Major favourite Mimmi the beginning of the race. of ascent. 2,300 runners took to (ESP), Sylvain Court (FRA), Ryan Kotka (SWE), Magdalena Boulet “At Les Contamines, I was the course, which passes through Sandes (RSA), Alex Nichols (USA), (USA) and Caroline Chaverot all probably not even as high as 20th France, Italy and Switzerland, with Tim Tollefson (USA), Benoît Cori dropped out. place in the women’s race. I wanted 1,772 completing it inside the 46hrs (FRA), Michel Lanne (FRA) and With the three favourites out to save energy for the end as well 30mins cut-off time. Zach Miller (USA) dropped out of of the race, experienced outsiders as run at my own pace. It’s all too After running for 20 hours and the race, beaten down by the cold, proved all too happy to take over easy to get caught up in the general 44 minutes, Frenchman Xavier exhausted from starting out too fast, the lead. Two Italians, Francesca euphoria of the race and to ruin it all. Thévenard passed the finish-line or betrayed by their bodies. Kilian Canepa and Katia Fori, were out I was able to stay calm, never really arch to roaring applause. had to stop after having an allergic in front, with only eight minutes worried, and in the end my Thévenard said: “Ultra running is reaction to a bee sting. separating the two women when strategy worked.” its own separate discipline. You just Xavier Thévenard was the only they reached Valloricine, 20km Frenchwoman and Pau native can’t predict in advance what will big name to finish unscathed, from the finish line. The last climb Jocelyne Pauly finished in third happen.” sticking scrupulously to his race to La Flégère proved disastrous place after a 26:15 effort. Even though everyone talked strategy, and this after an epic for Katia, and she was passed by Britain’s Tom Evans, won the about the duel between Jim duel with Zach Miller. In addition, Spaniard Uxue Fraile, who took CCC race in a time of 10h 44m 33s.

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This article will give you some ideas on what to think about in both preparing and running uphill as well as some strategies on how to deal with those unrunnable climbs. Let’s take a look: What’s in the tool box? So, before we even step up to face the “running up a hill” challenge let’s see what’s on offer in the tool box to give us some help. First, your trail shoes. The better the grip for the trail, the more effective and efficient each step will be. You work hard for each of those strides so make sure you don’t lose any momentum on small slips or slides. A good grippy trail shoe with the right tread for the terrain will see each foot placement hold and save you wasting energy on repeating any of those hard-earned moves. You also may want to think about how you lace your shoe as well, tight lacing around the toes is best avoided and similar to downhill running the grip should be slightly firmer on the bridge of the foot, cutting off the blood to the toes can HOW TO RUN UPHILL… be quite painful! Next-up, running poles. If you have a choice, use them. Without doubt they make life easier. Trouble is you may not be allowed to use them. In the UK some trail races do not allow them, and in the Alps often the vertical km races or short length high ascent races do not allow them either, due to the risk of injury to each other on steep, narrow routes. Though, at the moment, a lot of the long-distance races do, like QUICKER the UTMB. You’ll also be pleased to know that Run the Wild also Simon James, founder of Run the Wild allows them, in fact we actively encourage them. I’m not going (runthewild.co.uk) - passes on some top tips to get into the ethics of whether they should be used, but if they are perating in the UK running, in fact it really is all I do event for you. Even if it doesn’t float allowed, use them. Make sure you and the Alps, Run out here! Most of the alpine trail your boat, just as a mountaineer practise though as if you haven’t The Wild deliver races have fearsome amounts of needs to be able to bring to bear then it’s quite easy to get soreness O holidays that ascent and it’s impossible to simply many different skills in order to in your elbows (tendonitis) and also combine the sense amble up the hills if you want to get counter what a mountain can throw it helps to prepare by building up of ‘team’ from mountaineering, a respectable finish. However, it at him/her without necessarily arm strength. They not only provide with the thrill of trail running in won’t be possible to run everything, being a specialist, so does a more stability, they share the work wild places. Simon is a keen trail even inefficient to do so, so other proficient trail runner, as hills are with your legs against gravity and runner and marathon runner than just working on your strength always on the menu in some shape unlike some of the other techniques with a PB of 2hrs 37mins. He is and stamina you need to develop or form when encountering a I’ll discuss below, keep you upright, a qualified Leader in Running techniques and strategies to deal running adventure. lungs open and good visibility on the Fitness as well as International with each slope you will encounter. Mountain Leader and offers This aspect of trail running treks in the Alps. and mountain running is gaining Running up hill is never easy, it in popularity, the ‘Vertical Km’ Running up hill is never easy, requires a combination of strength, is already a staple for many race technique and stamina. No amount directors and more and more trail it requires a combination of running on the flats can prepare runners are realising this challenge you for this energy sapping fight has its rewards. Certainly, if you of strength, technique and against gravity! are interested in saving your joints Living out in the Alps has really and just pushing your cardio and stamina helped me hone this aspect of my muscles then this is the type of

29 ground ahead. We will look at trail three degrees challenging if they are running pole techniques in another not used to hills, and most runners article but they are a key technique struggle with more than seven for uphill running. degrees for any sustained period of time! Hence, we are dealing LIMITING FACTORS with a narrow band of slopes to be There are a handful of techniques able to run. However, all this will be that you can use on the hill. What really dependent on where you are you choose, or are indeed forced physically, and if you work hard you to use depends on limiting factors, can push your angle. including the angle of the slope and your personal ability. The stronger STRENGTH you get the more you will be able Having strong leg muscles, to run, but there will always be a 2 arms and core will help you rubicon to cross, somewhere you win the fight against gravity. have to start walking, scrambling or The muscles in the posterior part even climbing to get up the hill. So, of the leg will have to do the most what are the limiting factors to you work: glutes, hamstrings and calves. being able to run up hill? However, also the quads, adductors training in the gym and don’t forget and abductors will come into play. to never increase intensity or volume SLOPE ANGLES Since moving up hill, whether to reduce risk of injury. This is fundamentally what walking or running, requires you to 1 the fuss is all about! Let’s lean forwards, you are more up on LACTIC ACID put this into perspective. A the balls of your feet (the front of your THRESHOLD 0 degree slope is flat ground, nine foot) and so your calves can get a lot 3 Your body is a machine and degrees is about the maximum of loading. This means you need to moving uphill requires much gradient available on a treadmill think about strength training and also more effort all round. Oxygen deficits (15%), 20 degrees is the limit for how you manage the loading on your (oxygen need vs availability) shoot up running very short distances, 30-40 tendons. Don’t forget to strengthen compared to running on flats as you degrees are pisted ski slopes, 50 your arms as they will really help with engage at least ten per cent more degrees your hands would touch the techniques. The conclusion is work in your leg muscles than when the ground in front of you and would that the more hill training you do, the on the flat. It’s very easy to start off need to scramble, 90 degrees is a better you will become. However, too quick and suddenly get flushed vertical wall! Most people will find you will also benefit from strength with lactic acid and have to ease off.

30 TECHNIQUE

training your body to run consistently SUM-UP on a slope angle you can manage, mentally to keep being able to switch from walking to running and back Everyone finds hills challenging. However, by following some to maximise your performance over of the guidelines you are likely the ground, as well as to keep going to get the best out of yourself until the end. Often knowing what over the ground. It’s something angles (either visually or measuring that you can only improve on with an app on your phone) will help if you train for it, both on hills you know what your current level and also off them with strength is. Mentally you need to be able to training. Think about your body break the route down to give it your working as one unit, arms, legs best, and then stick with it even when and core. The sheer intensity of Your lungs, your heart, your muscles it feels horrible. hill running makes it a full body all require so much more from experience and massive calorie you, studies have shown oxygen STRATEGY burner. Find out the slope deficits can reach 80 per cent on Having poor strategy on angles you can currently run and ten degree gradients. Running uphill 5 the hill lets most people push them! Don’t forget to run can therefore be akin to sprinting, down. From underestimating everything you can run. but sprinters only have seconds the distance, angle, to not pushing before the end of their race. The best themselves when they could be TRANSITIONING uphill runners have strong legs, big running and not walking and vice Most people forget this lungs and a strong heart. You will versa, they all need to be considered 6 too. Moving from running benefit from training your lactic acid in your strategy. Break down the to walking and back again is threshold at track and tempo training route into sections, this will help brutal. Muscles in your legs suddenly sessions and getting that VO2 Max create bite-sized portions which get washed with lactic acid and as high as possible. will keep you motivated but also different muscles will scream as work out which technique is the you change gear. It’s worth getting STAMINA most appropriate for that section. familiar with this feeling as it is usually Working on your Therefore, knowing the route will only a momentary peak in the overall 4 endurance, both mentally really help. If you find that you are pain of what it is uphill running! and physically will help you struggling with fatigue switch back develop the stamina required to into a less intensive technique every For more advice head to keep going. Physically this is done by certain number of steps. running-forum.com

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