GUIDE

PLAN FOR 2020 THE BEST RACES TO RUN AT HOME AND ABROAD

CHOOSE THE EXPERT ADVICE THE BEST RIGHT EVENT ON HOW TO KIT FOR FOR YOU PREPARE YOUR RUN

80-PAGE SPECIAL ON RUNNING 26.2 MILES

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Decisions, decisions be the best fit for you and the extra preparation WELCOME to this latest AW Marathon Guide. If involved should you opt to run abroad. running 26.2 miles is on your mind then you There’s also expert advice and insight from have come to just the right place. elite athletes, while you’ll find tips on nutrition, Have you decided where to run next year? how best to prepare mentally and making Over these pages we’ll take an in-depth look strength training a part of your routine. and provide plenty of information on some of In need of new kit? We’ve put the latest gear the best event options available to you – and to the test as well. So read on and good luck there are plenty to choose from. with whatever your 2020 vision turns out to be. We’ll give you some hints, too, on how to Euan Crumley, work out which one of the many options could Editorial Director

CONTENTS

4 How to go about choosing the race that’s 38 From Stockholm to San Sebastian. A the perfect fit for you calendar of international in 2020 6 Take your pick of British marathons 52 Prepare your mind for the marathon taking place in 2020 60 Are you strong enough to tackle the 20 Are you fuelling your run the right way? distance?

26 Elite athletes give their top tips on 68 A close look at the career of , AW, The Company, running 26.2 miles the fastest marathon runner in history 235 High Holborn, , WC1V 7LE 34 Looking to run abroad? Make sure you 74 Paul Freary tests the latest kit to help you web: athleticsweekly.com get your planning right cover the miles in comfort twitter: @AthleticsWeekly email: officemanager@

COVER IMAGE: SHUTTERSTOCK athleticsweekly.com AW, euan.crumley@ james.byrne n While this AW Marathon The Great Run Company, thegreatruncompany.com @athleticsweekly.com Guide takes every care to help 235 High Holborn, London, readers with training and diet, Advertising Sales Executive: WC1V 7LE Editorial contributor: Peta Bee neither staff nor contributors can Paul Bramley accept responsibility for illness web: athleticsweekly.com Products: Paul Freary [email protected] or injury caused as a result of twitter: @AthleticsWeekly paul.freary@ advice given. We also cannot take email: officemanager@ athleticsweekly.com Publisher: Wendy Sly responsibility for loss or damage athleticsweekly.com wendy.sly@ thegreatruncompany. to supplied material. Advertising com Group Sales Executive: n AW takes no responsibility for Editorial Director: James Byrne © AW 2019. Registered at the the content of advertisements Euan Crumley 07973 290109 Post Office as a newspaper placed in this guide

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Mara Guide 2019 Contents 2-3.indd 2 24/10/2019 23:24 Mara Guide 2019 Contents 2-3.indd 3 25/10/2019 11:45 MARATHON GUIDE @ATHLETICSWEEKLY UNSPLASH S you will see from this marathon guide which is bulging at the seams Awith superb events that are spread right across the whole of next year, runners are now very much spoiled Take for choice when it comes to running 26.2 miles. The wide range on offer is an undoubtedly wonderful thing but having so many your options can also be a little Decide which overwhelming, especially marathon route when it comes to reaching a you’d like to decision about which start line venture down to make a beeline for. pick With that in mind, here are some things to consider that Never has the choice might help you to make up your mind. of marathons been so wide and varied. There’s Home or away? Location, location, location. lots to consider when it How much travel would comes to choosing the you want to involve in your marathon plans? right one for you You can find a race in just about any country on the planet if you look hard enough, while on British shores there are many Setting a date which to prepare, though that and flat course that helps get You might even want to whatever goal you choose to fantastic events to lace your It’s important to work out might mean also juggling your that big box ticked, or do you ditch the tarmac completely set for yourself. trainers up for that won’t at which point in the year a summer holiday plans with want to tackle a notoriously and tackle a trail marathon Perhaps take a moment rack up the air miles or bring marathon will work best for your session plans. tough route which is chock full in the middle of a mountain and write down a list of what’s potential jet lag into play. you. What works best around of ‘undulations’? landscape. important to you about this Would you prefer to run just Opting for a spring race will work and family life, too? Do the big city marathon journey and your reasons a few miles from your front mean training in the depths crowds drive you on or drive What’s important for doing it. It should help to door or is there a destination of winter, which can be a Plot your course you to distraction? You may to you? clarify your thinking. you’ve always wanted to visit, a great incentive to get in peak Think carefully about what love running in the company Entering a marathon isn’t Remember that no-one race you have always wanted shape in tough conditions, you want from your marathon of tens of thousands of others something to be taken lightly else will be covering the to take part in, that will help while an autumn event will experience. Is chasing a PB at or prefer something a little and you’ll be investing a lot distance for you so make sure motivate you to put in the give you more daylight hours the forefront of your mind, in smaller, with room to stretch of time and vast amounts of you’re lining up for the race training? and warmer temperatures in which case you’ll want a fast out right from the word go. energy in completing you really want to run.

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Mara Guide 2019 Choose your race 4-5.indd 2 25/10/2019 11:43 Mara Guide 2019 Choose your race 4-5.indd 3 25/10/2019 11:43 MARATHON GUIDE @ATHLETICSWEEKLY MARK SHEARMAN Shakespeare Marathon Rock N Roll Liverpool Enigma Need for Speed The Virgin Money London April 26 Marathon Marathon Marathon will take over the British capital on April 26 shakespearemarathon.org.uk May 23-24 July 25-26 runrocknroll.com/en/events/ enigmarunning.co.uk/ Virgin Money London liverpool events/2020_Need_for_Speed. Marathon shtml April 26 Marathon Festival virginmoneylondonmarathon. May 23-24 Thames Meander com/en-gb/ edinburghmarathon.com August 8 hermesrunning.com/ The Right Move MK White Horse Race thames-meander/ Marathon Weekend June 7 May 2-3 hardmoors110.org.uk/hardmoors- New Forest Marathon mkmarathon.com 26-2-white-horse-trail-marathon September 13 newforestmarathon.co.uk Deep River Rock Belfast Huddersfield Marathon City Marathon June 7 Richmond Marathon May 3 whiterosemarathons.co.uk/ September 13 belfastcitymarathon.com/ huddersfield-marathon.html richmondrunfest.co.uk Three Forts Halifax Marathon Glencoe Marathon Challenge June 28 September May 3 whiterosemarathons.co.uk/halifax- glencoemarathon.co.uk threefortschallenge.org.uk marathon.html Baxters Loch Ness Bewl Water Marathon North Downs Way Marathon Marathon May 9 July 5 October 4 Best of Br it ish hermesrunning.com/bewl-water/ hermesrunning.com/northdowns/ lochnessmarathon.com A selection of marathons taking place in the UK in 2020 Asics Windermere Snowdonia Trail Marathon Stirling Scottish Gloucester Marathon Great Welsh ABP Newport Marathon July 12 Marathon January 19 Marathon Marathon May 17 alwaysaimhighevents.com/ October 11 gloucestermarathon.co.uk April 5 April 19 brathaychallenges.com snowdonia-trail-marathon thestirlingmarathon.co.uk greatwelshmarathon.co.uk newportwalesmarathon.co.uk Portland Coastal MBNA Chester Marathon Marathon The Tissington Trail Marathon February 2 April 5 Marathon October 4 bustinskin.com/events/portland- manchestermarathon.co.uk April 26 activeleisureevents.co.uk/ coastal-marathon-2020/ nice-work.org.uk/races/the- The PodPlus Kent marathon tissington-trail-marathon Northumberland Spring Marathon Kielder Marathon Coastal Marathon April 5 Blackpool Festival October 4 February 22 nice-work.org.uk/races/ of Running kieldermarathon.com/marathon endurancelife.com/ Kent-Spring-Marathon April 25-26 northumberland runblackpool.co.uk Asda Foundation Marathon The Baxters Cambridge Boundary Run Weekend ABP Southampton Marathon Loch Ness October 18 March 1 April 17-19 April 26 Marathon runforall.com/events/marathon/ cuhh.soc.srcf.net/boundary-run brightonmarathonweekend.co.uk abpsouthamptonhalf.co.uk yorkshire-marathon

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Brighton is home to the UK’s third-largest Brilliant marathon Brighton

HE marathon offers elite runners right before the marathon, Weekend is an exciting the chance to race head to the BM10k offers a fast, flat three-day running head against each other, route and all the atmosphere Tevent, comprising bringing competitive racing and course highlights of the the BM10k and the Brighton back to the forefront of marathon. Marathon, BM Ride, The Cancer marathon running. First place in the BM10k Research UK Kids & Teens The winner of the 2020 men’s and women’s races Mini Mile Races and the Beach Brighton Marathon will take will win a prize of £1000. Village, which hosts 150,000 home £2000, with prizes Breaking 28:22 (men’s) or 31:57 people on Brighton beach. also allocated for the first (women’s) will receive a time Each year the Brighton eight men and women. The bonus of £1000. Marathon and the BM10k have restructuring of time bonuses More information attracted top-class distance for the 2020 event will also is available at: runners. In 2017 it was the offer a new opportunity for brightonmarathonweekend. first year where British- British athletes in Brighton. co.uk/club-elite-athletes only athletes were invited A sum of £1500 is on offer General entries for the to compete and this will be for a British-only course Brighton Marathon are now repeated for the 2020 event on record (2:16:22/2:31:08). closed to the public but club Sunday April 19. Another popular event runners are still able to secure The UK’s third-largest is the BM10k. Taking place a guaranteed entry.

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Loch Ness provides an unforgettable experience

Highland highlight

HE Baxters follows a spectacular or friends; there’s plenty Marathon on October point-to-point route alongside to entertain runners and 4 is one of the most the world famous Loch Ness, spectators over the race Tstunning marathons in starting in an atmospheric weekend with a Sports Expo, the world. With spectacular moorland setting and Baxters Food & Drink Fayre, scenery, fantastic atmosphere continuing through stunning live music and kids’ activities and providing a truly Highland scenery, taking you throughout the weekend. memorable experience – it’s along the shores of Loch Ness There are many marathons no wonder runners come from and across the River Ness that promise spectacular around the world to take part. before finishing in Inverness, scenery, fantastic atmosphere “Breathtakingly beautiful”, capital city of the Highlands. and a truly memorable “friendly atmosphere”, If a full marathon isn’t for experience – but few deliver “flawless organisation”, you, why not enter the Baxters it quite like the Baxters Loch “felt like a festival not just a River Ness 10K or 5K? Following Ness Marathon & Festival of race” are just some of the a flat, scenic, point-to-point Running. comments from the 9400 course through Inverness, n Early bird entry is available runners in 2019 so why not both races offer excellent pb NOW with guaranteed come and experience it for potential. marathon entry. Be part yourself? Make a Highland weekend of it and sign up today: The Baxters Loch Ness of it and come with family lochnessmarathon.com

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Savour the finish line feeling at Stadium MK MK MARATHON PICTURESQUE, FASTAND WEEKEND FABULOUS ROUTE WITH AN AMAZING STADIUM FINISH Don’t miss Milton Keynes MAY OW in its ninth year Marathon Weekend is full Starting and finishing at the t and taking place of people that have set home of Milton Keynes Don’s 2020 on Saturday 2 and themselves a challenge, that football club, the Stadium MK 2-3 NSunday 3 May, the are looking to raise money for provides a spectacular start MILTON KEYNES Rightmove Milton Keynes charity and for people to come and finish for the race, and Marathon, Half Marathon, team together to run for fun. now includes the Rightmove Buckinghamshire, UK Marathon Relay, 5k Rocket and “Milton Keynes has some Race Village. There will be a the Superhero Fun Run have spectacular sites on the full line up of exciting live acts collectively become one of the route, from Willen Lake and on stage and many different biggest community events in the Peace Pagoda to the activities for all the family. the city that attracts athletes historic Linford Manor and So, whether a runner, from across the world. Bradwell Windmill – it’s not spectator or volunteer, if you

“This is the biggest all roundabouts and concrete are looking to be part of the

marathon in the region, but cows,” he adds. “It’s also one Rightmove Milton Keynes it’s not just for the super of the flattest marathons in the Marathon Weekend, find out WINNER OF fit,” explains organiser and country, which, if considering everything you need to know REGISTER NOW AT: 7 AWARDS

founder Andy Hully. “The a marathon for the first time, is at mkmarathon.com and LAST YEAR! Rightmove Milton Keynes a huge advantage.” register today. mkmarathon.com

12 AW MARATHON GUIDE MARATHON | HALF MARATHON | MARATHON RELAY | FUN RUN | 5K EA Licence ID: 2020-38412 - Certificate of Course Accuracy: 16/138 - 9th Consecutive Event

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The city of Southampton turns out APRIL 26, 2020 in force on USE CODE marathon day AWMARATHON TO RECEIVE 10% OFF YOUR ENTRY FEE

A star in the south HE ABP Southampton The support that the city the event has proved a hit Marathon is back on of Southampton offers will with both first-time and April 26 and is the inspire you on to a time that experienced runners alike, Tperfect option for your you would not have thought receiving praise for its high spring 2020 diary. The city possible and, with over 10,000 level of organisation. turns into a runner’s paradise runners expected for the 2020 ■ If you would like to for the day, with crowds event, you can be a part of a experience the day then cheering your name all the big-scale occasion that has race organisers are offering way around the route and a the buzz you would expect AW readers 10% off their challenge on the infamous from a big city event. entry fee by using the code Itchen Bridge awaiting you! Over the last five years “AWMarathon” TAKE YOUR PLACE! ENTER NOW AT: 14 AW MARATHON GUIDE ABPSOUTHAMPTONHALF.CO.UK

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The Three Forts Challenge offers a memorable experience

Spectacular views as you run over the

Marathon £40 Run

Going the extra mile ‘The

Tough F you’re looking for a in 1977 as a 26.2-mile cross- bridleways to Cissbury Ring marathon with a difference, country race and has evolved and back to Hill Barn. One!’ and are quite literally into the current celebration of The half-marathon Half prepared to go the extra off-, with a half- includes a total climb of mile,I then the Three Forts marathon option also on offer. around 1450ft and takes a Marathon Challenge on May 3 could be The ‘Tough One’, as the shorter route to Steyning Bowl just the event for you. Three Forts Marathon is before picking up the last part Starting and finishing on known, follows a route which of the marathon route. £36.00 the Recreation Ground at Hill runs northwards from Hill The routes will be clearly Barn, , in West , Barn to Cissbury Ring, then signposted and marshalled at

the long-established Three eastwards toward Coombs key points, while there are also Forts Marathon provides an then to Botolphs and the River 11 aid stations along the route. off-road, 27.2-mile task which Adur crossing. All funds raised by the

takes place over rough tracks The route then goes to event, organised by the Rotary on the South Downs and Devil’s Dyke and back to Clubs of Worthing, go to local

includes around 3450 feet of the River Adur. It continues charities. The main beneficiary climb. There may be a stile or on the South Downs Way to is Ferring Country Centre, two to be negotiated along the , where it which provides training and way as well! swings south-west to Findon work opportunities for adults

The event was first staged Park Farm. It stays on public with learning disabilities. Full details and race reviews on www.threefortschallenge.org.uk 16 AW MARATHON GUIDE

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The University and ABP Newport Wales Marathon attract runners in their thousands

SUNDAY / DYDD SUL SUNDAY / DYDD SUL 04.10.2020 19.04.2020 A double helping www.cardiffhalfmarathon.co.uk www.newportwalesmarathon.co.uk

Cardiff University , the Principality Perfect for first-timers Cardiff Half Marathon Stadium, Civic Centre and or athletes chasing a fast THE Cardiff Half returns for the stunning . time, over 70 per cent of all 2020 on Sunday October 4. Thousands of spectators finishers in the race’s history It has grown into one of the line the route to cheer on the have claimed a PB on a route most exciting road races in runners in a city renowned for that offers iconic landmarks, the and one its sporting passion. like the city’s Transporter of the largest half-marathons Runners keen to take on Bridge and the stunning £15 in Europe. 13.1 miles in the Welsh capital scenery of the Gwent Levels SAVING Now a member of the next autumn are encouraged – with its coastal wildlife and VS. GENERAL SuperHalfs – a global series to register soon, as the race is picturesque medieval villages. ENTRY of the leading half-marathons expected to sell out at record Entries starting from ENTER EACH RACE including races in Lisbon, pace early in the New Year. just £39 include a medal, Prague, Copenhagen and cardiffhalfmarathon.co.uk t-shirt, live tracking app, INDIVIDUALLY, OR SECURE Valencia – it attracts a mass course entertainment field of 27,500 runners alongside ABP Newport and well-stocked energy A WELSH DISTANCE DOUBLE world-class athletes in a pair of Wales Marathon stations around the route. fiercely contested elite races. EXPERIENCE one of the UK’s newportwalesmarathon.co.uk TICKET FOR JUST £76 The flat, fast course flattest marathons and enjoy Discounted tickets are passes all of the city’s most an unbeatable Welsh sporting available to athletes breathtaking scenery and welcome at the 2020 Newport Title Partner Offi cial Partners Lead Charity looking to enter both races Prif Bartner iconic landmarks including Marathon on Sunday April 19. Partneriaid Swyddogol Prif Elusen

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Mara Guide 2019 Run 4 Wales 18-19 .indd 2 25/10/2019 00:30 Mara Guide 2019 Run 4 Wales 18-19 .indd 3 25/10/2019 00:32 MARATHON GUIDE @ATHLETICSWEEKLY PEXELS PORTS nutrition is ever-evolving and what was once Sconsidered the right way to prepare nutritionally for a marathon may be scientifically old news. So Fuel what are the new rules of eating and drinking to perform at your best on the big day? We ask the experts. your Don’t fall into the fat trap In recent years, the theory that carbs are the most important fuel for a marathon runner has been challenged, run with suggestions that How do you proportionately more fat and optimise your protein will have a greater effect on distance running marathon performance primarily performance because the body’s fat through reserve is much larger than its carbohydrates reserve. nutrition? However, a study at the PETA BEE Australian Catholic University tested the theory on a group reports. of competitive half-marathon runners by blocking their bodies’ use of fat. For the trial, Despite the male runners were asked suggestions to run on a treadmill until to the contrary, reaching a pace 95 per cent carbohydrates of their best half-marathon are still the most important time and until they reached source of fuel exhaustion. for distance Prior to and during the runners test they ate a calorie-free or carbohydrate-based meal and also took nicotinic acid to prevent their fat stores from being utilised.

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Mara Guide 2019 Nutrition 20-25.indd 2 25/10/2019 11:56 Mara Guide 2019 Nutrition 20-25.indd 3 25/10/2019 11:57 MARATHON GUIDE @ATHLETICSWEEKLY UNSPLASH PEXELS PEXELS Stick to tried and tested options on race day

If fat was a prime provider Race day tactics of fuel for the athletes, Resist the urge to overeat. of carbohydrates,” wrote their performances would Don’t think you need to professor Nicholas Burd, a have plummeted. Instead, consume all of the calories Dried fruit and potatoes researcher in community are great energy providers the researchers found that needed to fuel you through 26 health at the University of not only was their running miles on race day. The idea is Illinois who led the research. unaffected, but blocking fat that you will have consumed a “In-race nutrition should nutrition at City researchers at the University “Furthermore, they serve use did not affect the way they carb-rich diet in the preceding be something you have University says there are of California said the raisins as a savoury race fuel option used carbohydrates. days to top up glycogen stores. tried before,” Brewer says. plenty of options. won overall as they were more when compared (with) the high In fact, 83 to 91 per cent of “Before the race it is simply “Don’t accept snacks on the “Commercial products are nutritious and “all-natural”. sweetness of (carbohydrate) the energy used to fuel their a case of eating what works way which could upset your no better nutritionally than Another paper, published gels.” run came from carbs. Granted for you,” says John Brewer, a stomach.” foods you might find in your a year earlier, showed how the study focused on the half- professor of sport. “Leave two cupboard or fridge,” he says. raisins improved cycling Hydration rules marathon distance, but the to three hours after a breakfast Try real food “Dried apricots, raisins and performance as effectively as Whether it’s warm or not, a findings are relevant to the full of high carbohydrate foods for energy sultanas are all great energy sports jelly beans when eaten hydration plan is essential. classic distance, too. such as toast, bread, honey, A 2019 Mintel Sports Nutrition boosters.” as a snack on a cycle ride and “Start hydrating the day before “Competitive runners jam cereals or porridge and Trend Analysis reported that A 2012 study in the Journal a recent study in the Journal (your race) and the night should focus on dietary avoid high fat and high protein athletes across all sports of the International Society of of Applied Physiology found before keep a glass of water strategies that will increase foods which take a long time are moving away from Sports Nutrition found raisins a dollop of mashed potato to by your bed so that you can carbohydrate availability to digest.” commercial energy products worked as well as energy be as effective at boosting sip through the night,” says before and during competition If you can’t stomach containing additives and chews in improving the 5km energy in endurance events as Brewer. “It’s best to reach a to optimise race performance breakfast – and many runners artificial ingredients in favour times of a group of runners expensive gels. state of full hydration an hour in events lasting up to 90 say they cannot – then try of real food. when compared with water. “Potatoes are a promising before you start, after which minutes in duration,” says Jill something like a yoghurt with How might this work for There were no differences alternative for athletes avoid drinking large quantities Leckey, primary author of the bananas and an energy drink. marathon runners, you might in gastrointestinal effects because they represent a to give you time to empty your study. Don’t fall into the trap of Although not ideal, it is better wonder? Matt Cole, course between the sports drinks cost-effective, nutrient-dense bladder.” thinking otherwise. than nothing. leader in sport and exercise and dried fruit, although and whole-food source During the race, don’t be

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Mara Guide 2019 Nutrition 20-25.indd 4 25/10/2019 11:57 Mara Guide 2019 Nutrition 20-25.indd 5 25/10/2019 11:57 MARATHON GUIDE SERIOUS PEXELS PEXELS ABOUT SPORT

Milk provides a wide range of Bananas have an post-race benefits anti-inflammatory effect

tempted to take fluid whenever some carbohydrates and Blood tests revealed it is offered. “If stations are can help to reduce muscle inflammatory markers were every mile, then at most drink soreness. lower when the banana or one third of a small bottle of They concluded that “milk sports drink were consumed water,” Brewer says. “Top up is at least comparable and but that the bananas had the energy and electrolytes with often outperforms most added benefit of altering the the isotonic drinks provided, commercially available activity of some genes and but always make sure you recovery drinks but is available had a more potent have tested them before.” at a fraction of the cost”. anti-inflammatory effect. Advanced Collagen liquid supplement contains In the hours after your This, they suggested, could 10,000mg of marine collagen and key ingredients race, drink milk. Early in 2019, mean bananas aid recovery so Recovery focus that help to support joints and bone health.† scientists from Loughborough, Rest, recuperation and eat them after you finish a long Newcastle and Northumbria replacing carbs and run. A 2015 study published DESIGNED FOR ATHLETES, BY EXPERTS universities reviewed the electrolytes (body salts) lost in the International Journal of benefits of cow’s milk and in sweat is essential after a Sport Nutrition and Exercise reported it to be “uniquely marathon. But what to eat? At Metabolism found beef jerky suitable as a post-exercise Appalachian State University, to be as effective at replacing recovery drink”. exercise scientists reporting the salts lost in sweat as AW READER OFFER Like commercial sports in the journal PLOS One gave commercial sports drinks. Available at WWW.TRRNUTRITION.COM drinks, it is isotonic (meaning endurance athletes either “The salt it contains 10% Off with it has a similar concentration 225ml of a sports drink or half encourages you to drink code AW10 to body fluids) and improves of a banana every half an hour and replace fluids, which is hydration, the synthesis of or giving them only plain water important after a marathon,” muscle protein, replaces to drink. Cole says. † Advanced Collagen contains collagen, turmeric, ginger, hyaluronic acid, glucosamine, and copper which contributes to the maintenance of normal connective tissues and vitamin C which contributes to normal collagen formation for the normal function of bones and cartilage. 24 AW MARATHON GUIDE

Mara Guide 2019 Nutrition 20-25.indd 6 25/10/2019 11:58 MaraUntitled-4 Guide 20191 Nutrition 20-25.indd 7 25/10/201918/10/2019 11:59 12:05 MARATHON GUIDE lee We asked some of Britain’s finest endurance athletes to offer their top tips on how best to tackle 26.2 miles SLE “Respect the distance but don’t fear it” Alyson Dixon insists – Alyson Dixon, Olympic pacing is key marathon runner to marathon and 50km world success record-holder

MY BEST piece of advice is to respect the distance but don’t fear it. 26.2 miles is a long way no matter how you look at it. You need to respect that distance and get your pacing correct. You can’t go off too fast and BY ‘ECK ‘bank’ time or hang on like you can in shorter distances. You ENTRIES OPEN have to be sensible and start off, if anything, slightly slower than goal pace and pick up as NOW! you go on. This has to be practiced during training by doing long runs and tempos which start slow and gradually pick up. Just doing short, fast training DON’T MISS OUT. SIGN UP NOW. won’t help you to pace a marathon correctly. All of this being said, don’t of time you expect to race at shouldn’t hit the wall and Go to runforall.com fear the distance and be least once) then your body instead finish strong, constantly worrying about will be much better prepared passing people over that last Proud to be part of hitting the wall. for those difficult final 6.2 section. Again if you’ve trained miles and, if you’ve started Training and pacing are Find us on correctly (run for the length at the correct pace, then you the key!

All profits from Marathon Yorkshire Ltd will go directly to the Jane Tomlinson Appeal. 26 AW MARATHON GUIDE All entrants are encouraged to fundraise for the charity of their choice.

Mara Guide 2019 Elites top tips 26-33.indd 2 25/10/2019 11:09 Spread.indd 3 25/10/2019 12:38 MARATHON GUIDE UKA PERMIT NO. MARK SHEARMAN “Learn to get a feel for 2020-39300 marathon effort” – Stephen Scullion, Northern Ireland’s Stephen Scullion says third-fastest marathon don’t let ego runner of all time get in the way LEARN to get a feel for Watford Half-Marathon marathon effort. Your GPS isn’t always accurate and if you get what fitness you think you’re Sunday 2 February 2020 – 10.30am Start in wrong, it will misguide you anyway. Cassiobury Park, Watford WD18 7HY In 2017, I was 83kg in January, hadn’t run in eight months, had played rugby and decided to start running again. By March I was able to race in 68:30. Then I went to altitude and trained with Scott Overall. Altitude is amazing but I was running at 5:30min/mile pace 7 x 2km on the track with 100m and fast times are admirable, for marathon sessions. jog. These weren’t super quick, but make sure the marathon I had no idea what I was but starting at marathon effort you pick fits well with your capable of at the London and finishing faster, then I took life and motivates you to Marathon. The 68:30 didn’t a lap jog, and ran a 1km in be disciplined and get the tell me much and 5:30 pace 2:32, I believe. training that’s needed done – at 7000ft didn’t tell me much I wanted to break 2:30 and and done WELL. either... so on race day I ran thought, if I did, my coach at an effort that felt right. I at the time would change “Stick to the marathon Chip timing. all finishers receive a high-quality averaged 5:15 per mile. my plan from the London race plan you’re ready technical t-shirt and a medal. Marathon to Stanford 10km. In to run, not the plan you “Health is more retrospect, I was showing off want to run” Prizes: £500, £250 & £100 for the first three men important than fitness” and I tore my quad three days This is very important. and women with numerous other individual and In 2016, I was in the best later on a tempo. Everybody wants to exceed team awards and a £100 bonus for breaking the fitness I’ve ever experienced In 2017, I trained for 13 their own expectations and I race records, currently 64.50 by Tomas Abyu in my life but I got sloppy in weeks, far less fit, but happy see it every year on the start and 73.42 BY Liz Yelling. training and took advantage and healthy and I ran three line of marathons. of the fitness, which caused a minutes faster than 2016. Guys I spoke to 24 hours For online race brochure see: quad tear. before, or often two hours watfordhalf.co.uk I ran two 10ks in the same “Pick a marathon that before at breakfast, who day close to 30min, or under. excites you” planned to run with me at, entries at activetrainingworld.co.uk I also remember doing We all search for fast times, say, 67:30 pace (for the half-

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Mara Guide 2019 Elites top tips 26-33.indd 4 25/10/2019 11:14 Mara Guide 2019 Elites top tips 26-33.indd 5 25/10/2019 11:14 MARATHON GUIDE MARK SHEARMAN marathon), or 68. The gun goes and 68 pace puts me at the back of the elite field, and the guys who talked about running with me, they’ve got sucked into a different race. But it will hurt them and it won’t be long before I’ve passed them. Run the race you’re prepared for and not the race that seems sexy to your ego.

Matt Clowes: patience

Lily Partridge: set key points in your Roding Valley build-up Half Marathon Sunday 8th March 2020 Start: 9.00am Ashton Playing Fields, Woodford Green, Essex

“Keep the easy days Now in its 39th year, the Roding Valley easy and the hard days hard” Half-Marathon is a popular and well-organised “Focus on doing IF it was someone’s first time I’d – Matt Clowes, who what you can always say focus on the process event, especially for those wishing to use it clocked 2:13:57 for 25th with the time and of preparing for the marathon place at the 2019 resources you and have a few key pointers/ as a warm-up for the . Marathon have available runs/sessions/events within that to you” preparation to focus on and don’t For all information and to enter online visit: HAVE patience in your get too worked up on the details. – Lily Partridge, build-up with training intensity Focus on doing what you can 2018 British marathon and volume. Keep the easy with the time and resources you www.rvhm.org.uk champion days easy and hard days hard. have available to you. I think far too many athletes

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Mara Guide 2019 Elites top tips 26-33.indd 6 25/10/2019 11:15 Mara Guide 2019 Elites top tips 26-33.indd 7 25/10/2019 11:16 MARATHON GUIDE GLOUCESTER

MARK SHEARMAN MARATHON, are running too hard on their Jonny “Marathon training is easy days and I don’t believe Mellor about ticking off the in any junk miles. breaks work consistently” 50KM RUN AND down Regarding training, keep – Jonny Mellor, 16th at on top of your long runs every the distance the 2019 HALF MARATHON week or every 10 days. Include with 2:12:29 two hard sessions (weekly) – Sunday, January 19, 2020 one fartlek/interval and the MARATHON training is not about other a long tempo or long smashing sessions out of the intervals. park but ticking the work off ENTER NOW AT: My other tip would be that consistently. I’ve been guilty of http://gloucestermarathon.co.uk if you’re feeling tired for a pushing too hard in build-ups session then give it another previously and being over- day (before running the cooked come race day. session). On race day itself, I break I’m still a rookie at the the race down into more marathon distance but I’m manageable chunks to help experienced at the me get through the distance. half-marathon and I always It helps make it seem less remind myself to be patient. daunting. MARK SHEARMAN “Plan/Prepare/ Preparation All runners must Participate” is key: Richard Whitehead be 17 years of age for – Richard Whitehead, the half marathon, 18 former marathon world record-holder for athletes for the marathon and with a double amputation 20 for the 50k. All abilities Plan/Prepare/Participate. Every run is different and to have the best welcome experience you need to do the above! Marathon running is a fun journey so enjoy the life-changing success it brings but to do that you need to tick a few boxes regarding appropriate equipment/nutrition/training routine and the event you choose. There are so many options so seek sound advice – not from social media but from experienced BODDINGTON 100K & experts that can guide you towards BODDINGTON 50K/ achieving your goals. BODDINGTON MARATHON 32 AW MARATHON GUIDE Saturday, May 16, 2020 Enter at: beyondthelimitations.org.uk

Mara Guide 2019 Elites top tips 26-33.indd 8 25/10/2019 11:18 Mara Guide 2019 Elites top tips 26-33.indd 9 25/10/2019 11:22 MARATHON GUIDE @ATHLETICSWEEKLY PEXELS Travel insurance Running a marathon overseas? Then make sure you plan approriately, writes Peta Bee

There is plenty to consider if you are planning to run further afield

F you are looking for a new the location and climate Myths. And you need to be very when the extreme conditions If heading somewhere “Check the fine print before running challenge, then providing an extra level of well prepared to tackle them. of summer and winter are warm, wear extra layers you go,” Brewer says. the vast range of overseas difficulty, there are plenty of Here are our top tips. avoided,” says Brewer. “But “to create a personal Idestination marathons options,” says Professor John your marathon training needs microclimate of warmth” and Pack well won’t disappoint. “From Brewer, author of Run Smart: Prepare for the to prepare you for the climate trick the body into thinking it Packing a race day bag is the high profile Marathon Using Science To Improve conditions you are visiting and you should is warmer than it is. You might important for any marathon, Majors to marathons that add Performance and Expose “Most major marathons are use every opportunity to also need vaccinations for the but when heading overseas that something extra with Marathon Running’s Greatest held in the spring or autumn acclimatise.” destination. you need to be extra well

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Cherry juice could help you to avoid jetlag

prepared. Think about Avoid jetlag Professor Glyn Howatson, everything you might need Dr Neil Stanley, a sleep a researcher at the sport, in the lead up to race day, consultant and jet lag expert exercise and rehabilitation not just your trainers, race who was formerly the director department of Northumbria confirmation and watch, of sleep research at the University, showed in a 2011 but your passport, medical University of Surrey, says you study that 30ml shots of insurance, anti-inflammatory should do everything you can Montmorency cherry juice medication, shoelaces, power “to reinforce the new time enhanced melatonin levels bars and drinks. zone you are trying to stick to”, and, consequently, may help Think about taking so sync any clocks on your to prevent jet lag. some familiar snacks if you laptop, watch, smartphone “Take it just before a are heading to a foreign when you get to the gate. long-haul flight and at your destination with new foods Sleep on the plane only destination when you are and flavours. if it is night time at your going to bed,” he says. destination, Stanley says, Plan accommodation and try to get a window seat, Avoid sightseeing There’s nothing worse keeping the blind open until it Spending the days before than finishing a marathon gets dark. If you are travelling your race trekking around the and realising you have to a far-flung destination, you destination on foot is not a scheduled your post-race need to make sure you arrive good idea. accommodation an hour’s in plenty of time to adjust to “You should be relaxing journey away. the new time zone so allow at in the days leading up to Plan in advance and make least a couple of extra days. your marathon and your legs sure you book somewhere will need as much rest as within easy crawling distance Take a cherry shot possible,” Brewer says. of the finish line. And check Tart cherry juice contains “Avoid lengthy walks and how you are going to get to high levels of phytochemicals also steer clear of foods the start. Is public transport including melatonin, a and drinks that you haven’t necessary? Attention to detail molecule that helps to sampled before. Save them for OCTOBER 25th 2020 is crucial. regulate the sleep-wake cycle. after the finish line.”

36 AW MARATHON GUIDE

Mara Guide 2019 Running abroad 34-37.indd 4 25/10/2019 12:50 Mara Guide 2019 Running abroad 34-37.indd 5 25/10/2019 12:53 Free travel with public transport from all MARATHON GUIDE over ! Further afi eld CNS Solapur Marathon, India January 5 Some of the overseas marathon solapurmarathon.com options available to you in 2020 Muscat Marathon, Oman January 17-18 muscatmarathon.om Bermuda Marathon January 19 bermudaraceweekend.com Tata January 19 tatamumbaimarathon.procam.in Standard Chartered 10KM FOR HALF TEAM 10KM MARATHON MARATHON MARATHON January 24 dubaimarathon.org Marrakech Marathon January 26 marrakechmarathon.com Jaipur Marathon February 2 marathonjaipur.com S W I S S CITY Napa Valley Marathon Rome Marathon Tallahassee Marathon March 1 March 29 February 2 napavalleymarathon.org romeing.it/ tallahasseemarathon.com Tobacco Road Marathon rome-marathon Lifetime Miami Marathon MARATHON March 15 Maraton Cartago, February 9 tobaccoroadmarathon.com Costa Rica themiamimarathon.com OPAP Limassol April 5 El Paso Marathon grupopublicitariocr.net 25 OCTOBER 2020 Marathon February 16 March 22 Wizz-Air elpasomarathon.org LUCERNE limassolmarathon.com Cluj-Napoca Marathon, Mississippi Blues Marathon EDP Romania April 5 February 29 March 22 WWW.SWISSCITYMARATHON.CH msbluesmarathon.events maratonaclubedeportugal.com maraton-cluj.ro/en

38 AW MARATHON GUIDE PRESENTING OFFICIAL PARTNER PARTNER

Mara Guide 2019 International marathons 38-41.indd 2 25/10/2019 12:27 Mara Guide 2019 International marathons 38-41.indd 3 25/10/2019 12:28 MARATHON GUIDE DET ÄR MÅLET SOM RÄKNAS | THE GOAL TO REACH

San Sebastian Marathon

Two Oceans Marathon, H.C Andersen Marathon, South Africa ABBOTT WORLD Copenhagen April 11 MARATHON MAJORS September 27 twooceansmarathon.org.za hcamarathon.dk Illinois Marathon March 1 TCS , April 23-25 marathon.tokyo/en October 18 illinoismarathon.com tcsamsterdammarathon.nl/en/ Connemarathon April 20 Swiss City Marathon Lucerne April 19 baa.org October 25 connemarathon.com Virgin Money London swisscitymarathon.ch Rhodes Island Marathon Marathon Mainova May 3 April 26 October 25 rhodesmarathon.gr/el virginmoneylondonmarathon. frankfurt-marathon.com com Volkswagen Maratoia Donostia/San May 3 BMW Berlin Marathon Sebastian Marathon Runczech.com September 27 November 29 SATURDAY 30 MAY 2020 bmw-berlin-marathon.com/en/ zurichmaratondonostia.com Wizz Air Skopje Marathon, START AT 12.00 Macedonia Bank of America Chicago Reggae Marathon, Jamaica May 10 Marathon December 6 skopjemarathon.com October 11 goarivermarathon.com chicagomarathon.com Buffalo Marathon Honolulu Marathon May 23-24 TCS New York City December 13 Effort. Tears. Laughter. Endorphine. Overwhelming Marathon buffalomarathon.org honolulumarathon.org emotions when you, along with runners from almost November 1 YOUR NEXT ScotiaBank Calgary Marathon tcsnycmarathon.org Abu Dhabi Marathon 100 different countries will run the streets of the most May 29-31 December beautiful capital in the world, Stockholm. calgarymarathon.com adnocabudhabimarathon.com Midnight Sun Marathon, CHALLENGE Asics Norway Run Barbados Marathon May 30 June 20 December visitbarbados.org/ stockholmmarathon.se msm.no/en run-barbados-marathon-weekend STOCKHOLMMARATHON.SE #stockholmmarathon 40 AW MARATHON GUIDE

Mara Guide 2019 International marathons 38-41.indd 4 25/10/2019 12:28 Mara Guide 2019 International marathons 38-41.indd 5 25/10/2019 12:31 MARATHON GUIDE A Dutch delight

Visit Amsterdam THIS RUN Learn more about this lovely canal-side city, rich in history, architecture and colourful neighbourhoods. See Amsterdam provides a iamsterdam.com for UNITES US stunning backdrop to your run more info. HE TCS Amsterdam Amsterdam Marathon is an the TCS 8K and a Kids Run. A #THISRUNAMSTERDAM Marathon ranks as the IAAF Gold Label road race. maximum of 45,000 runners world’s sixth-fastest can participate in the TCS Tmarathon city and is The ultimate Amsterdam Marathon. For known for its beautiful international marathon more information, visit: th course. For many runners The TCS Amsterdam Marathon tcsamsterdammarathon.nl/en 45 EDITION the picturesque backdrop is famous not only for its fast adds to the appeal. and scenic course, but also A complete marathon SUNDAY 18 OCTOBER 2020 This popular city marathon for the many nationalities weekend on Sunday October 18 is your lined up at the start. Runners In addition to the running chance to combine sport, art representing 140 nationalities events, the marathon and culture. took part in this year’s event. weekend includes a three- All distances pass through day International Marathon the famous Rijksmuseum and Registration Expo and a Good Morning finish in the iconic Olympic Registration for the 45th City Run through the heart of

TCS Company Mark - Stacked - 3 lines Artwork provided. Please do not recreate. For use in 2D applications

Stadium, built in 1928. The TCS Amsterdam Marathon Amsterdam. On the Saturday Tata Consultancy Services Identity Guidelines I Jan 2007 marathon course follows a opens on Monday November, Le Champion will also be part of the Olympic route along 4. You can choose from organising the Amsterdam City the Amstel River, through the several distances, ranging Walk. More information about Vondel Park and across the from the TCS Marathon to this event can be found at: centre of the city. The TCS the Mizuno Half Marathon, amsterdamcitywalk.nl

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42 AW MARATHON GUIDE .5X

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19308 Advertentie Athletics Weekly 165x240mm.indd 1 09-10-19 14:42

Date : 31 I 01 I 2007 Title : TCS Company Mark - Stacked - 3 lines Design Magger : Gargi Sharma Project Co- ordinator : Vishal Jhunjhunwala Colour : Pantone 2427 C Software Formats : CorelDraw 11, Adobe Illustrator CS2

IMPORTANT : COLOURS USED TO CREATE THIS MECHANICAL ARE FOR VISUAL SUGGESTION ONLY. USE PANTONE COLOUR SWATCHES TO MATCH FOR CORRECT COLOURS. EVEN THOUGH THIS MECHANICAL HAS BEEN CHECKED FOR ACCURACY, PLEASE DOUBLE CHECK PRIOR TO RELEASE TO THE VENDOR. IF INSTRUCTIONS ARE FOUND DEFICIENT, Guide-sheet developed by Design Services, Corporate Marketing PLEASE CONTACT corporate.o [email protected] Copyright © 2007 Tata Consultancy Services Limited MARATHON GUIDE

Runners will see sights which only Rome can offer

Run back in time UNDAY, March 29. This come from abroad. This is one monument in Piazza Venezia, is the date around of the highest rates among gaze at the Circus Maximus which to plan an important international and feel the breeze along Sincredible and unique marathons — and it’s easy to Lungotevere. running vacation because it see why. They’ll come upon Castel is also the date of the new As they cover the 42,195 km Sant’Angelo, viale della edition of Run Rome The across this open-air museum, Conciliazione and Saint Peter’s Marathon, Rome’s Marathon. marathon runners will feel Basilica, to mention but a few. This is a much-awaited as though they’re going back If a marathon is too event, with a fresh concept 2000 years. Back to the time of challenging, runners can and international vision, Rome as Caput Mundi, the time instead team up with friends, which is held in the eternal of its great empire. They will colleagues and relatives for city, among the world’s most tread the same cobblestones Run4Rome, the new relay race unique cultural and artistic that the gladiators once trod. run for charity. heritage. Along the way, each There is also the City Run – a Run Rome The Marathon has marathon runner will discover non-competitive race created been awarded the prestigious monuments and places that for fun and amusement. IAAF Silver Label and will only Rome can offer. Ensure your spot in the welcome thousands of runners Starting from the world’s most incredible from all over the world. Colosseum and then the marathon. In previous years, 45 per Imperial Fora, they’ll pass in n Enter now at: cent of the participants have front of the Victor Emanuele II runromethemarathon.com

44 AW MARATHON GUIDE

Mara Guide 2019 Rome 44-45.indd 2 25/10/2019 11:29 Mara Guide 2019 Rome 44-45.indd 3 25/10/2019 11:31 MARATHON GUIDE ARE YOU READY TO CHASE Beautiful Bermuda

Bermuda offers the PARADISE? chance to run in an absolutely stunning location

HEN you think THE BERMUDA TRIANGLE CHALLENGE of Bermuda you ENTER THIS PROMO probably imagine CODE TO GET 5% OFF sun, sand, shorts, RACE ENTRY: W 3 RACES. 3 DAYS. 2020ATHLETICSWEEKLY5 and disappearing planes. Home to the world’s most 1 BEAUTIFUL ISLAND. exotic race – the Bermuda Triangle Challenge – the island Your tropical island getaway is much closer than you also makes a perfect bucket think. Bermuda is just a short 2 hour flight from most list item for adventurous night-time race along Front the full or half marathon on U.S. East Coast cities, and home to some of the most runners looking for a new Street in the city of Hamilton the final day of the challenge. beautiful beaches in the world. Explore the island’s dramatic coastline, crystal clear blue waters, hidden challenge. that has attracted a host of From the historic Dockyard, coves and beaches blanketed by Bermuda’s iconic This tiny island, located running celebrities over the past Bermuda’s famous pink pink sand. in the Atlantic Ocean 800 years and is enthusiastically sand beaches and along miles off the U.S. East Coast supported by locals. If you wooded trails, these races show Chase paradise during the Bermuda Triangle and benefitting from a mild want to re-connect with your runners the best of the island. Challenge: January 17th - 19th, 2020. Participate in sub-tropical climate, is a year- inner track star, this is your If you haven’t been to one, two or, if you’re up for the challenge, all 3 races! round runner’s paradise. chance. Bermuda yet, this is the 1 MILE | 10K | HALF/FULL MARATHON: Held over three days from The BF&M 10k Run & Walk time to go! Off-season hotel January 17-19, the Bermuda the following day is one of prices and direct flights from FRIDAY, JANUARY 17TH Butterfield Front Street Mile Triangle Challenge is a the most popular races on Gatwick will make it virtually three-race event that brings the island with its demanding impossible to say no. SATURDAY, JANUARY 18TH BF&M 10K Run & Walk participants along some of the course and stunning views. ■ Enter Promo Code island’s most scenic routes. The hard core will be holding 2020ATHLETICSWEEKLY5 SUNDAY, JANUARY 19TH The weekend starts with the themselves back, however, to receive five per cent off PwC Half/Full Marathon Butterfield Front Street Mile, a in preparation to run either race entry REGISTER TODAY: www.bermudaraceweekend.com

46 AW MARATHON GUIDE For more information contact [email protected] or visit www.bermudaraceweekend.com |

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The community you have helped to support will return the favour on your run!

A 10KM, 21KM OR 42KM RACE TO CHANGE and SAVE LIVES, THROUGH THE MOST AMAZING SCENERY AFRICA HAS TO OFFER

African adventure HE Uganda Marathon is You will visit and volunteer each race option – the 10k, half a seven-day adventure at the projects supported by or full marathon – will take in rural Uganda the marathon. Spend time you up and down hills, through Twhich provides a truly helping young people develop beautiful rolling terrain and immersive and unforgettable business plans, learn English, some of Uganda’s most experience that is about so build a piggery to support stunning scenery. Prepare for much more than running. elderly people or construct tears at the finish line! You will stay in the Athletes’ and paint playgrounds for You will be cheered on by Village in the heart of rural primary schools. the locals who you have spent Africa and soak up the You will also spend an entire the week connecting with. Run breathtaking African scenery day organising KidsRunWild, past the schools and projects ONE AMAZING WEEK TO CHALLENGE YOURSELF before exploring the local a sports day dedicated to the you have supported and the community. kids from the local schools community who are so excited AND MAKE A DIFFERENCE During the week you and orphanages. There will to host this marathon. will really get to know the be sprints, egg and spoon This truly is an experience MAY 24-31, 2020 locals, eat the food, visit the races, face painting and lots of not to be missed so why not community and experience entertainment. make a difference in May? African hospitality at its finest. When it comes to running, ugandamarathon.com FIND OUT MORE, TAKE THE LEAP AND JOIN US BY

48 AW MARATHON GUIDE VISITING UGANDAMARATHON.COM

Mara Guide 2019 Uganda 48-49.indd 2 25/10/2019 11:54 Mara Guide 2019 Uganda 48-49.indd 3 25/10/2019 11:52 MARATHON GUIDE

A UNIQUE RUNNING EXPERIENCE IN THE WEST OF IRELAND

Runners will enjoy an immersive experience at the Connemarathon Spoiled for choice HE Connemarathon is in Maam Cross. Entrants can The popular sport of one of the world’s most expect a stunning start by the long-distance running is scenic running events, lake and a tough second half transformed for runners and Tcomprising of half, full to your race. walkers in the dramatic setting and ultra marathon options The ultra marathon takes of mountains, glacier lakes and set in the beautiful west in the full and half-marathon and the rugged green-brown of Ireland. courses and starts and landscape which winds in APRIL 19, 2020 The half-marathon starts finishes at Maam Cross. and around the challenging in Leenane and finishes 13.1 It features 39.3 miles of mountain wilderness of miles away in Maam Cross. everything Connemara has Galway. HALF, FULL AND ULTRA Expect some great scenery, a to offer. All three courses are Join over 2500 participants great atmosphere at the start 100% on sealed roads. from over 30 countries in area and two tough hills! The key to the event’s Connemara on April 19, 2020. MARATHON OPTIONS The full marathon starts at success has been its ability Registration is now open and Lough Inagh, takes in the half- to offer a unique package of you can find out more at: marathon course and finishes experience. connemarathon.com ENTER NOW AT CONNEMARATHON.COM 50 AW MARATHON GUIDE

Mara Guide 2019 Connemarathon 50-51.indd 2 25/10/2019 11:06 Mara Guide 2019 Connemarathon 50-51.indd 3 25/10/2019 11:08 MARATHON GUIDE @ATHLETICSWEEKLY UNSPLASH Mat ters of the m i nd Mental preparation is just as important as the physical in order to go the distance in a marathon. We ask the experts for their top five tips

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Mara Guide 2019 Marathon psychology 52-59.indd 2 25/10/2019 12:15 Mara Guide 2019 Marathon psychology 52-59.indd 3 25/10/2019 12:15 MARATHON GUIDE

Deal with pre-race skills you will use in a race, use a technique called nerves download any music or ‘association’ in which they It’s not unusual for runners of podcasts you want to listen to maintain a sharp awareness any level to get nervous before and prepare the warm-up you of their own body and the a race. But there are strategies will do – all of this in advance factors that influence their to take that will minimise of race day,” she says. performance. the risk of anxiety getting the “Doing it is a brilliant way to “They respond to changes better of you. help you feel calmer as you’ll in effort and are acutely aware Dr Josie Perry, the be certain everything is in of the pace they are running,” sports psychologist hand. It takes anxiety away.” says John Brewer, a professor (performanceinmind.com), of sports science and author says making sure you are well Stay aware of Run Smart: Using Science prepared is key. Sports psychologists who to Improve Performance and “Make a kit list, pack it all have studied runners during a Expose Marathon Running’s up, prepare what you will eat marathon have found that the Greatest Myths. and rehearse which mental most successful elite runners “On the other hand NORTH NEWS

Preparation will help to keep anxiety at bay on the start line

54 AW MARATHON GUIDE

Mara Guide 2019 Marathon psychology 52-59.indd 4 25/10/2019 12:16 Mara Guide 2019 Marathon psychology 52-59.indd 5 25/10/2019 12:16 MARATHON GUIDE 10 МАY SHUTTERSTOCK

Smiling as you run has been shown 2020 to improve Marathon | Half Marathon | Marathon Relay | 5 km performance

non-elite runners are more uses to his advantage, so why that runners were most likely to use a technique called not try smiling as you run? economical (that is, they used ‘dissociation’ which distracts “Studies have shown that less energy) while smiling. them from the task in hand.” purposely manipulating your For the trial, Noel Brick, a Music and crowds can be facial expressions can help lecturer in sports psychology, used to aid the latter approach. you to relax and cope with and his team asked 24 Decide which approach suits the distance,” says Perry. club-level runners to you and work at staying aware. “Something as simple as complete four six-minute It may be that a mix of both is smiling can have a massive efforts with a two-minute appropriate. impact on your performance.” recovery on a treadmill while “In practice I find that most A study by Dutch wearing oxygen masks. Emil Novevski athletes use a combination researchers found that As they ran, the participants Photography: of ‘zoning in’ and ‘zoning out’ periodic smiling reduced either smiled, frowned, when it suits,” says Brewer. perceived effort during attempted to relax their hands exercise and last year, and upper-body (by imagining Keep smiling researchers from Ulster they were holding a crisp It’s something that the University reported in the but trying not to break it), or skopjemarathon.com amazing sub-two-hour journal Psychology of Sport adopted their normal running marathon star Eliud Kipchoge and Exercise Science face. Member of Supported by Title sponsor

56 AW MARATHON GUIDE City of Skopje

Mara Guide 2019 Marathon psychology 52-59.indd 6 25/10/2019 12:17 Mara Guide 2019 Marathon psychology 52-59.indd 7 25/10/2019 12:18 MARATHON GUIDE

“Remarkably, participants this) or a phrase relating to have already achieved the were 2.8% more economical your specific goal (I am going distance left when you reach when smiling than frowning, to get a PB).” four miles can be a real boost.” and 2.2% more economical Studies on ultra runners in comparison with the who were taught and When things normal thoughts condition,” encouraged to adopt this sort go wrong... Brick says. “These reductions of positive self-talk finished Not everything always goes would be enough to expect their race 25 minutes quicker to plan on race day and a meaningful improvement than those who didn’t use it. marathons are notoriously in performance in race “The important thing with unpredictable in terms of what conditions.” a mantra is that it is personal they throw up. Your mind plays and works for you,” Perry says. a critical role when things get Trick yourself “Don’t try borrowing someone tricky. When the going gets tough, else’s as it just won’t work.” “I encourage athletes use psychological tricks to Brewer uses a countdown to focus on what they have overcome any discomfort. method. “A psychological trick achieved, rather than what is “Having a mantra – a short, I have learnt over the years is still to come and to visualise positive phrase that you repeat to mentally reset the distance the feeling of accomplishment to yourself – is a must,” says that is left once the race has when they finish,” Brewer says. Perry. started,” he says. “If your “In mass races, using the “Think of something longest run has been 20-22 crowd for motivation can be a motivational (I will, I can do miles, just knowing that you powerful tool.” MARK SHEARMAN

Using mental tricks will help when the going gets tough

58 AW MARATHON GUIDE

Mara Guide 2019 Marathon psychology 52-59.indd 8 25/10/2019 12:19 Mara Guide 2019 Marathon psychology 52-59.indd 9 25/10/2019 12:21 MARATHON GUIDE @ATHLETICSWEEKLY

ARATHON runners are

notoriously good at SHUTTERSTOCK packing in the miles Dual arm raise Mneeded to cover the 26.2-mile distance, but bad at addressing the shortfalls in strength that might reduce performance. Here’s our pick of simple strength and conditioning exercises that will keep you on track:

Stand on one leg Good for: Balance and leg strength Balance is needed in every aspect of sports performance, from spatial awareness (being prepare them for the long haul. aware of your body’s position Stand with feet shoulder width in relation to what’s around apart, holding a dumbbell in you) to proprioception (the each hand. Rest the weights body’s sense of movement against your thighs horizontally Are you and keep feet firmly planted and position), found researchers at Manchester on the floor. Metropolitan University (MMU). Engage your core and raise It’s often neglected by the weights so that arms are marathon runners, but this out in front and palms facing simple exercise should be strong down. Keep a slight bend in included. Stand on one leg, the elbows and pause when eyes closed, every day. Once the arms are horizontal to the you can do the eyes closed floor. Return the weights to single-leg stand for several the start position, controlling seconds, you need to the movement back down. At enough? the bottom of the movement, challenge yourself more. Try moving your centre of mass by rotate the dumbbells so that swaying on one leg with eyes your palms face inward and closed and then try tying your Improving the weights are positioned at Marathon running is not your balance shoelaces on one leg. your sides. will pay Slowly raise your arms out all about endurance. dividends Dual arm raise Strength matters too with your to the sides until they’re at Good for: Shoulder and running shoulder level and arms are arm strength parallel to the floor. Pause, Arms can get tired towards the then lower back to the starting end of a marathon so it pays to position.

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Runner’s plank series High plank five to ten slow breaths. Good for: Improving running Targets: TVA, rectus abdominis, Modify: Weak core? drop your power and posture by arm and shoulder muscles. knees down, but keep your splinting your torso, and Running results: Improved head, back and hips in line creating upper body strength posture and power. and abdomen engaged. for an effective arm Method: From all fours lift Wrist issues? opt for forearm pumping action. your knees off the floor plank. Lexie Williamson, author of ensuring the wrists are under Yoga For Runners (Bloomsbury) your shoulders. Push your Low plank says this entire running heels away, engaging your leg Targets: Core, chest and arms, plank sequence is a must for muscles to share the strain. especially your triceps. marathon preparation: Gaze to the floor and stay for Running results: Improved

High plank

Low plank SUNDAY DEC 6, 2020 NEGRIL - JAMAICA

www.reggaemarathon.com e:[email protected]

62 AW MARATHON GUIDE T:876 967 4903

Mara Guide 2019 Get Strong 60-67.indd 4 25/10/2019 12:01 Mara Guide 2019 Get Strong 60-67.indd 5 25/10/2019 12:03 MARATHON GUIDE DO YOUR BEST. posture and upper body Forearm plank elbows under your shoulders. power. Targets: Core, upper back, Make fists with your hands and RUN YOUR BEST. Method: From high plank, shoulder and upper arm keep your forearms parallel, or bend your arms until your muscles. interlock them. elbows fall in line with Running results: Improved Lift your knees off the your torso. Stay for five to posture and upper body floor. Stay for five to ten RUN DUBAI! ten breaths maintaining power. Dropping your centre breaths. alignment. of gravity forces your core to Modify: Drop your knees to Modify: Drop your knees work harder. the floor, but keep your head, down until your arm strength Method: Come on to your back and hips in line and your improves. forearms, stacking your abdomen drawn in.

Forearm plank

ITH a history of fast seven-star Burj Al Arab Hotel times, personal with runners taking in Dubai’s bests and course Beach Road and passing W records, the several of its most famous Standard Chartered Dubai attractions. Marathon is firmly established Three-time winner Haile JANUARY 24 as one of the ‘must-run’ Gebrselassie and fellow TO REGISTER, VISIT Modified forearm plank events on the international Ethiopian legend Kenenisa athletics calendar. Bekele are two of the big dubaimarathon.org On January 24, 2020, names to have tackled a the event - held under the course which boasts a flat stars, it’s also a popular option patronage of HH Sheikh surface with very few turns, for overseas runners looking Hamdan bin Mohammed bin while a number of hugely- to combine a flat, fast track Rashid Al Maktoum, Crown talented young athletes and a possible PB with the Prince of Dubai – will celebrate have made their names with chance to experience Dubai’s its 21st anniversary with more personal bests and course unrivalled holiday attractions. than 30,000 runners expected records in the city, where an With sun-soaked beaches, across its three classes. unprecedented seven men incredible sporting facilities, In Gulf winter conditions finished in sub-2:05 in 2018. the lure of the Arabian desert ideal for distance running, the But while the first and only and some of the world’s best Marathon, 10km Road Race and Middle East Marathon to attain shopping malls, the emirate 4km Fun Run will unfold in IAAF Gold Label status has is a true 21st century holiday the shadow of the city’s iconic a reputation for forging new destination.

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Press-ups Elite treatments and rehabilitation for Good for: All-round strength Press-ups are an excellent pain relief and accelerated recovery. exercise for runners as they not only engage the core, but the arms, legs and chest muscles. Start in your raised press-up position with toes LASER THERAPY GAIT ANALYSIS on the floor and feet hip width apart. With the aid of the foot scan system and its 4000 • Pain Relief • Reduce inflammation Place your hands on the sensors, along with video analysis, we can pin point any • Accelerated healing • Increase endurance floor shoulder width apart and malfunctions in your gait pattern. A simple correction of placed under the shoulders. posture can relieve a lot of painful symptoms, improve Our is the only system posture and enhance sport performance. Using this in Maintain a straight line through Photobiomodulation LASER Mountain with FDA, CE, TGA, Health Canada and NATO depth technique, we can not only resolve your injury the body by keeping the Pose clearance for proven beneficial affects on tissue but also minimise the risk of it reoccurring. Injuries muscles through the middle of repair and pain reduction. that benefit greatly from our gait analysis include ITB Good for: Tall the body tight at all times. syndrome, plantar fasciitis and Achilles tendonitis. running posture In this treatment red and near infra-red light reduces Lower the body down and releasing oxidative stress and increases Adenosine triphosphate towards the floor, maintaining (ATP). This improves cell metabolism and reduces tension a straight line, keep tension inflammation, resulting in pain relief and a faster “Hold your arms in the arms during the recovery! From a training perspective this will also reduce a little way from movement and then in a the effects of DOMS and increase muscular endurance. your sides and controlled fashion push turn your palms to back up. face front to open You can also perform your shoulders,” the press-up with the knees CUSTOM 3D PRINTER Williamson says. on the floor, however still ORTHOTICS ANTI-GRAVITY TREADMILL “Tuck your chin maintain a straight line from slightly in and knees to chest and create Offering the world’s first dynamic 3D NASA designed and patented, the gravity treadmill keeps the normal gaze ahead.” good depth in the move. printed orthotics as the UK’s opening Alter-G allows users to start partial gait movements allowing a much distributor. They are customised to weight bearing exercise much sooner more precise and specific rehab. support every step of an individual than conventional methods. Up to Surface electromyography (EMG) Press-ups can be very from our plantar pressure gait analysis. 80% of body weight can be removed electrode activity shows that muscle beneficial to runners in a safe, comfortable and controlled firing patterns and gait mechanics environment. With Alter-G you can are maintained for all levels of weight defy the forces of gravity and push support and speeds. boundaries to recover faster, improve physical function and enhance performance like never before. Unlike hydrotherapy where the natural gait pattern changes, the anti

T: 01297 598 605 E: [email protected] W: www.eastdevonsportstherapy.co.uk OPENING HOURS: Monday - Friday, 9am - 7pm LOCATION: 41 Fore Street, Seaton, Devon EX12 2AD 66 AW MARATHON GUIDE

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Eliud Kipchoge’s achievement in Vienna made the world sit up and take notice

The Greatest AW’s Steve Smythe takes a close look at the career of ’s Eliud Kipchoge, the fastest marathon runner in history

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KIPCHOGE’S AVERAGE PACE IN HIS 1:59:41 1km 2:50.2 his feat will be emulated by 1M 4:34.1 others but look at the pace 5km 14:10.9 he is running at and how few 10km 28:21.8 athletes can run 45:34 for 10 10 miles 45:34 LIUD KIPCHOGE miles, let alone keep it going 5km splits has only won one for another 16 miles. 5km 14:14 (Monza 14:14) Olympics and has Any athlete who can 10km 28:28 (14:14) (28:21) never won a world run 26.2 miles at that sort E 15km 42:34 (14:06) (42:34) title over 26.2 miles but, of pace would have to be 20km 56:47 (14:13) (56:49) whatever happens in capable of well within 58 25km 1:10:59 (14:12) (71:03) next summer, he will be minutes for a half-marathon 30km 1:25:11 (14:12) (1:25:20) regarded as the world’s and able to sustain near 4:30 35km 1:39:23 (14:12) (1:39:37) greatest ever marathoner. miling past 20 miles. Only 40km 1:53:35 (14:12) (1:54:00) He is the current world Kipchoge could realistically record-holder thanks to contemplate that. the 2:01:39 he ran in Berlin He has not lost a last year but it was on the marathon for over six years ELIUD KIPCHOGE’S MARATHON CAREER streets of Vienna during the and since then has just Date Pos Venue Time Margin 1st/2nd recent INEOS 1:59 Challenge suffered two fairly low-key April 2013 1st Hamburg 2:05:30 2:05 2nd Lemenih Getachew (2:07:35) when the Kenyan well and losses at shorter distances. Sept 2013 2nd Berlin 2:04:05 0:42 1st Wilson Kipsang (2:03:23) truly inked his name into the His average for his last 10 April 2014 1st Rotterdam 2:05:00 1:08 2nd Bernard Koech (2:06:08) history books. marathons is 2:03:42.8 but Oct 2014 1st Chicago 2:04:11 0:17 2nd Sammy Kitwara (2:04:28) The event might not have including Vienna and the Apr 2015 1st London 2:04:42 0:05 2nd Kipsang (2:04:47) been record eligible and he Breaking 2 attempt in Monza Sept 2015 1st Berlin 2:04:00 1:21 2nd Eliud Kiptanui (2:05:21) was assisted of course by two years ago (when he ran Apr 2016 1st London 2:03:05 0:46 2nd Stanley Biwott (2:03:51) a fleet of big-name pacers 2:00:25) it is a staggering Aug 2016 1st Rio Olympics 2:08:44 1:10 2nd Feyisa Lilesa (2:09:54) and a pair of shoes which 2:02:45.2. May 2017 nr Monza 2:00:25 have sparked considerable The average of his 10 best Sep 2017 1st Berlin 2:03:32 0:14 2nd Guye Adola (2:03:46) debate, but after clocking 3000m times is 7:29.706 and Apr 2018 1st London 2:04:17 0:32 2nd Tola Shura (2:04:49) 1:59:41 he will forever be 12:52.114 for 5000m – among Sep 2018 1st Berlin 2:01:39 4:44 2nd (2:06:23) known as the first man to the fastest averages for Some have suggested the Apr 2019 1st London 2:02:37 0:18 2nd Mosinet Geremew (2:02:55) break the two-hour barrier. these distances. floodgates will now open and Oct 2019 nr Vienna 1:59:41

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MAR ARMAN SUNDAY KIPCHOGE’S PBS MAJOR CHAMPIONSHSIPS RECORD TRACK 2002 WORLD JUNIOR XC CHAMPS 5TH RD 1500M 3:33.20 HENGELO 2004 2003 WORLD JUNIOR XC CHAMPS 1ST 3 MAY 2020 MILE 3:50.40 LONDON 2004 2003 WORLD CHAMPS 5000M 1ST 3000M 7:27.66 DOHA 2011 2004 WORLD XC CHAMPS 4TH 2M 8:07.39I BIRMINGHAM 2004 OLYMPIC 5000M 4TH 5000M 12:46.53 ROME 2004 2005 WORLD XC CHAMPS 5TH 10,000M 26:49.02 HENGELO 2007 2004 WORLD INDOOR 3000M 3RD 2007 WORLD CHAMPS 5000M 2ND ROAD 2008 OLYMPIC 5000M 2ND 2M 8:02 NEWCASTLE 2008 2009 WORLD CHAMPS 5000M 5TH 5KM 13:11 CARLSBAD 2010 2010 COMMONWEALTH 5000M 2ND 10KM 27:34 MADRID 2005 2011 WORLD CHAMPS 5000M 7TH HM 59:25 LILLE 2012 2012 WORLD HALF-MARATHON 6TH 2016 OLYMPIC MARATHON 1ST

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HOKA ONE ONE – Clifton 6 £120.00, Hokeoneone.eu The Clifton’s weight has increased a little since its launch, although that’s not necessarily a bad thing as, now at around 260g, it still feels pretty light but also well balanced and a little more stable and more durable. Change It’s the same CM-EVA midsole, while the rocker does feel a little flatter now to the point that our new testers to the brand didn’t initially comment on the once noticeable feature. A new engineered mesh upper provides an gear improved fit and is generous enough to accommodate a wider foot. It’s a no-nonsense Paul Freary tests out the latest shoe capable of dealing with higher mileage. kit designed to help improve your running performance

ASICS – GlideRide £145.00, Asics.com Nike – Vaporfly Next% With such aggressively responsive shoes The MetaRide shoe which launched earlier this year £239.99, Nike.com it can be a worry that they’ll leave the calf showcased much of the technology which is featured Undeniably the most recognisable shoe muscles tight after a hard effort, but that’s not in this new model. This time, the price is at a more around right now, the Next% took its the case here and, such is the depth of competitive level and, if we’re being totally honest, inspiration from Nike’s 4% shoe released cushioning and considered dynamics, it we think this shoe is much better. two years ago and made it lighter and faster. helps you to maintain a faster pace. It’s much more ‘runnable’ and one tester said: “I It still has all the same ‘bounce’, however, The upper does have a tendency to bunch think it’s the best ASICS shoe I’ve ever run in!” thanks to the carbon-fibre plate sandwiched up around the toes, something we solved by The Glidesole technology aims to reduce into the midsole. wearing a slightly thicker sock. movement at the ankle joint and the load on the calf It instantly feels different to anything It’s not a deal breaker, however, and muscles. The accentuated rocker shape then rolls the else on the market right now, with testers worth the minor adjustment to experience foot forward to give you improved efficiency. It feels commenting on the incredibly ‘springy’ feel the super-fast and efficient ride of these a little unusual at first, but very quickly becomes a it provides. record-breaking shoes. really enjoyable ride.

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Brooks – Ghost ProViz – PixElite Performance Training Hoodie £120.00, Brooksrunning.com £69.99, Provizsports.com Always a popular shoe, the Ghost is perfect Part of a new range of products from the brand, this for marathon mileage and its sumptuous hoodie uses premium materials and the famous cushioning provides a soft, smooth ride. highly reflective technology to ensure you remain With the 12th update to the shoe, regular both safe and warm. wearers won’t be disappointed as Brooks The reflective details cover the shoulders, cuffs know and understand their runners so and back of the jacket to offer 360-degree visibility well. Here, things are gently nudged along but use a new, lightweight material for a high rather than big changes being made. performance feel. The upper has a new engineered mesh The windproof fabric does a great job of keeping upper providing a seamless fit and the out the cold out, yet remains highly breathable and padded heel counter makes the shoe snug quick-drying. Nice details such as the longer length and secure. This is one of the best neutral sleeve cuffs, secure zip pockets and waist drawstring cushioned shoes around. add to the garment’s functionality.

On Running – Gore Wear – Gore M Thermo Performance Long T Long Sleeve Zip Shirt £70.00, On-running.com £79.99, Gorewear.com While it may seem This warm shirt for cold days is a little on the multi-functional – as a base layer under a expensive side, jacket, as an outer layer or on its own. this long sleeve However you shirt is undeniably choose to wear comfortable it, its brushed and a very fleece textured well-made lining means it garment. feels great,as New Balance – FuelCell Echo Designed to well as helping £100.00, Newbalance.co.uk perform in a to retain air to Light, flexible and with a responsive feel thanks wide variety of keep you warm. to the FuelCell cushioning, this new model is conditions, it does The textured a versatile training shoe that suits tempo runs a great job of lining design and interval training perfectly. regulating ensures the There’s a reasonable amount of cushioning, your body fabric sits off but it’s the flexibility and close fit that give it temperature and keeping you warm on cooler the skin a little, a fast-paced enthusiasm – it’s like the shoe days but remaining highly breathable and very good so there’s no wants to go fast! at wicking away moisture in the warm. clinging and The outsole uses a single piece, rippled de- The super-light Japanese fabric is constructed also helps with moisture wicking. The seams sign that gives reassuring traction on a variety using a multi-panel design to ensure a perfect fit are well placed to allow freedom of move- of surfaces, making it perfect in changeable that functions well. It’s a very high quality shirt and ment with zero irritation, while the high collar weather conditions. one you will find yourself reaching for all the time. provides a snug fit.

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Maurten – GEL 100 CAF 100 €48.38 (Box of 12) Maurten.com This new gel from Maurten was used by Eluid Kipchoge in his recent sub-two- hour marathon in Vienna. The hydrogel contains 100mg of caffeine, but importantly no flavours or colourants to give a tasteless, neutral gel that’s easy to take on. With 100mg of caffeine, this has around double the amount found in other products and is similar to a cup and a half of espresso. There are also 25g of carbohydrates, making it a versatile product to use during a marathon. Runderwear – Our tester tried the gel in a recent half-marathon and said: Long Sleeve Base Layer “While it’s always difficult to quantify the effect of items like £45.00, Runderwear.co.uk this, the gel was easy to take and, being almost tasteless, Feature packed and highly it didn’t leave any aftertaste. The effect of the caffeine did functional, this shirt is designed seem to pick me up a little in the later stages of the race and with the athlete in mind. I’ll certainly use the gels again in my next marathon.” Using an ergonomic design, the seam-free construction utilises a circular knit and textured panels to create a highly breathable and well-fitting base layer. The moisture-wicking fabric means the skin remains dry and warm without the shirt clinging, providing a long-lasting and comfortable fit. The shirt washes well, retains its shape and dries KT – Blister Prevention Tape quickly, leaving it ready to go again £9.95, Kttape.co.uk and again. Don’t get caught out with blisters when putting in the miles on those long runs. NOTE – many of the footwear Body Glide – Anti This pre-cut tape is designed and apparel items reviewed Chafe Balm to help prevent blisters, chafing on these pages are available in £9.95, Bodyglide.com and irritation. both men’s and women’s sizes Reduce chafing and It’s durable, breathable and and colour options. Please skin irritation with this easy to apply, conforming to the check manufacturers’ websites non-greasy, easy to skin and staying in place for up for more information. apply balm. to two days.

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