ONE RUN IS NEVER ENOUGH!

issue 09

Toughest with a Twist P41 TM double win for the Unicorn P10 Get a grip on endurance P25 See Top Picks for chances to win

Races · Health · Clothing & Kit · Footwear · News... Photo: Jacques Holst (Toughest) BESPOKE OCR KIT DELIVERED IN 2 WEEKS

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OFFICIAL SUPPLIER TO AKUMASPORTS.COM [email protected] issue 09 CONTENTS & COMMENTS

CONTENTS EDITOR’S WORD 14 News: Top Picks 18 Race: Approach Moving the goals The warmer weather seems to have finally made its arrival, 10 Race: Winning Double win for the Unicorn phew! Is it just me or does winter always seem to feel longer 12 Clothing: Tried & Tested Tribesports 14 Race: Fitness Aerobic or anaerobic than summer? 16  Race: Spartan Family sprint Would it make you feel better if I told you we’ve got some 20 Health: Nutrition Think before cracking competitions for you in this issue? I thought so. you eat 22 Heath: Recipe Feast on flatbread We’re honoured to include another article by the very 25 Race: Training Grip endurance talented Graham Roberts. 28 Health: Weight The quest for fat loss 30 Race: Coaching Gait analysis Jennie Gough tells us all about the benefits of eating 33 Footwear: OCR WC The official shoe seasonally and we’ve a cracking “interview” with none other 34 Footwear: Review Inov-8 Trailtalon 36 Health: Pain ETAP! than the wonderful OCR Unicorn Tristan Steed on his double 38 Race: Trail Running €100,000 prize pool TM win. 40 Race: Review Rough Events Sam Winkworth yet again offers his knowledge 41 Race: Preview Vörå Orienteering 42 Race: Schedule and The Better Body Group from my home Key Race Dates town tell us 7 reasons how your scales might 43 Race: OMR Race be tricking you. Have a read, let us know what Team Say hello you think.

As always, we hope you enjoy this issue. Please send your stories, race reviews to [email protected] we might feature them Thank you for supporting us, we’re delighted to be celebrating our 2nd birthday and we’re so grateful to each of you for Share Obstacle Mud Runner making it possible. This magazine isn’t just for you lot, but for your friends too. So, once you’re done with this magazine, offer it to a friend. It might just be the Much love. thing they are missing in their life and they may decide to join you. See you all soon.

Obstacle Mud Runner Magazine WHY NOT SUBSCRIBE TO Donna – Editor Editor – Donna Jenner-Hall ENSURE YOU GET YOUR COPY AS Follow us on Social Media: 07730 252228 • [email protected] SOON AS IT’S PUBLISHED. OMRmagazine Publisher – Martin Hall Go to www.obstaclemudrunner.co.uk and 07824 552116 • [email protected] click SUBSCRIBE. @omrmagazine Contributing Editors – Jennie Gough, Graham Roberts, Chris Wharton – @omrmagazine Better Body Group, Sam Winkworth Obstacle Mud Runner is a freely distributed publication across the UK. Contributing Editors opinions expressed within Obstacle Mud Runner Magazine are not necessarily those of the Publishers. Obstacle Mud Runner Magazine accept no responsibility for those comments. No part of the publication may be produced without prior permission from Obstacle Mud Runner *By entering our competitions, you agree for your details magazine. © 2018 Obstacle Mud Runner Magazine. to be shared with the Race Director of the event you have entered. Details will not be passed on to any other 3rd party. Write to us at: OMR, 11 Hurst Way, Sevenoaks, Kent. TN13 1QN. • Company number 10136265

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0173201234 452404567890 For Elite Atheletes to Fun Runners 173 LEGACYSPORTSWEAR.CO.UK NEWS : TOP PICKS races/footwear/clothing/nutrition/gossip

Garmin Index™ Smart It’s time to hit the BEACH and go Beach Ballistic. Scale 2 readers can each win entry here by telling us which country park this event is Metrics that Matter Whether you’re an held at. athlete in training Enter in the usual way, email or just trying to [email protected] maintain a healthy and of course keep an eye online weight, Garmin also. Index smart scale www.beachballistic.com for more provides the info of their event on 4th/5th metrics you need August 2018. to track progress and see results. It Deadline is strictly 18th July 2018 measures weight (lbs, kg, st), body and winner will be notified ASAP. mass index (BMI), body fat, water percentage, bone mass and skeletal muscle mass. On Guard The More Mile Compression Calf Guard, Full Circle of Wellness and Weight simple but strategically designed for Management exceptional performance when training Garmin offers a variety of wearables or competing. to fit your activity level and your preferred sport. Now, Garmin Index smart RRP £17.99 scale gives you a way to see the results of your active efforts and review Our price £8 plus 10% discount using those stats on Garmin Connect™, our free online fitness community. OMR10 www.buy.garmin.com http://moremile.co.uk/more-mile- £149.99 compression-calf-guards-mm2400.html It’s time for something a little less muddy!!!! It’s Gung-Ho time. Ever wondered what Gung-Ho events are really like? Well here’s your chance to try one out for FREE. A pair of tickets are up for grabs here for 1 lucky reader. To enter, simply tell us who you www.begung-ho.co.uk would take and why you should win, Enter by emailing apart from of course, you clearly are an [email protected] awesome friend. Competition closes 20th July 2018.

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4 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk NEWS : TOP PICKS races/footwear/clothing/nutrition/gossip

2, YES 2 tickets up for grabs here. Rough Runner are giving 2 lucky readers the chance to win FREE entry to any 2018 UK event. To enter simply tell us which obstacle you would look forward to taking on the most. For more info on the obstacles go to www.roughrunner.com and click on obstacles tab. Enter via email at [email protected] or lookout for the Facebook competition and tell us on there. Push it! Good Luck. Entry closes 22th July 2018. We love these rotating push up bars. Easier on the wrists and more challenging for the core. What’s not to love? RRP £19.99. Web price £10 plus 10% off using OMR10. http://moremile.co.uk/more-mile-rotating-push-up-bars-blue- mm2605.html

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Make Muscle Acre your muscle acher. 2 lucky readers can each win 1 entry to the 18th November event. To enter, just tell us the name of the November event. Hint… It’s on www.muscleacre.com Email us at the usual competition address info@ obstaclemudrunner.co.uk and of course look out for when it goes on Facebook also. Competition closes 16 August 2018.

01732 452404 For Elite Atheletes to Fun Runners 5 NEWS : TOP PICKS races/footwear/clothing/nutrition/gossip

TREK Chunks are deliciously This issue just got a different whole lot nuttier Instead of relying on mysterious additives & The lovey nutty folk at The Nuts Challenge are syrups, TREK Chunks are packed with a precise offering YOU the chance to join them at their nutty cold-pressed balance of powerful wholefoods, race. AND you can bring a friend. delivering sustained energy … when you need Just keep an eye on our Facebook page for it most. details of how to enter or email us with interest and With 12g protein and all important natural we’ll notify you when that goes live. slow release energy, Chunks satisfy mid- [email protected] afternoon grazing, hunger on-the-go and Please note, entry valid for summer Nuts or interval fuelling. What’s more, TREK Protein winter Nuts March 2019. This does NOT include Energy Chunks are vegan, gluten free and 1 of limitless laps. Please be aware that Summer your 5 a day too! Nuts early waves are full, later waves still have www.naturalbalancefoods.co.uk availability. www.thenutschallenge.co.uk for more info. Torn hands Entry closes 28th July 2018. no more. 10% Off Want to book for WOD & DONE is the The Muscle Acre thinnest form of hand 18th November event? protection around. Then go to www.muscleacre. So thin you can’t feel it com and use the code MUSCLE10 and it doesn’t affect your to get a 10% discount. grip. Available on www.amazon.co.uk #comeonGarth On 1st June 2018, Garth Suthurst aged 39 (you the chances of survival of out of hospital cardiac probably know him from Mike’s Gym Marbella) arrests being as low as 8%, they’ve never given was handed the toughest fight of his life when he up on Garth and he hasn’t given up on them went into cardiac arrest and his heart stopped either. He appears to have beaten the odds and beating for 22 minutes. During that time, there he woke up six days later – a moment none of was no blood being pumped to Garth’s brain, lungs the family will ever forget. specialist treatment immediately, which may and other vital organs, which meant he had no include transferring him to a neurology unit. He’s oxygen, no pulse and essentially died. Twice. His heart is now stable and he’s currently already been showing his incredible spirit and spending his days in a cardiology ward. strength beating the odds so far. We want him His friends at Mike’s Gym, where he was Physically he’s making progress, he can walk, to win this fight and bring back the Garth we all training at the time, found him collapsed and he is eating well (unsurprisingly!) and family know and love – a loving father to three gorgeous worked tirelessly to resuscitate him and keep and friends are amazed and so proud of him for girls, Lily, Ash and Elle, partner, son, brother and him alive until the emergency services arrived every day that he continues to fight. The biggest friend to many. to defibrillate him. Garth’s heart began to beat challenge he faces now is recovering from the again, but he remained unconscious and was damage done to his brain. If you feel you could help by donating something, transferred from the ambulance to the intensive anything, please do so. care unit where he was on life support. He had no memory or recollection and didn’t recognise any of his family, he is slowly trying Please, together, help us bring our Garth back. What has followed since has been the hardest to make sense of the world. He desperately #comeonGarth time of Garth’s and all of his families lives and needs specialist neurological treatment and care there is still a very long, tough and uncertain outside of the hospital he is currently in. If you’d like to help please visit time ahead. From the ambulance, he spent five https://www.gofundme.com/garths-toughest- days in an induced coma, where they were all Unsure how long his recovery will take, months challenge and give whatever you can, we really desperately willing him to wake up again. Despite maybe even years, it’s important he gets the right are truly grateful.

6 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk

RACE : APPROACH moving goals

Why do we move our goals? This question was posed to me the other day by a fellow OCR racer, and really got me thinking about what is going on for me when we move our goals?

Thinking back over my time competing and coaching goal that, coupled with an uncompromising drive to in OCR, and the other sports I’m involved in, goals achieve, resulted in them performing in such a way have always played a big part in providing the focus to that their goals became reality. challenge my abilities in practice and in competition, and subsequently explore ways to improve for the next Recalling the lessons I’ve learnt from peers, parents time. and trusted supporters, the same thing has always Graham Roberts driven me. Breaking 70 gross on the golf course. Performance Coach Performance versus my goals has always provided Earning my first Trifecta. Hitting 37 miles at the and Behavioural such points of diverse experience over the emotional inaugural Spartan Ultra World Championships in Change Consultant rollercoaster goals ask us to ride. Some ecstatic highs Iceland. when achieving what I might not have thought possible at Ispire Motivational – and equally dramatic lows from the frustration of That last one was an interesting experience, as the goal Coaching Ltd, gives missing out. moved in the throws of the event, and may offer some us an insight into a answers. world. I think most of So where does this focus on goals come from? us can relate. Like many, the draw of a 50-mile patch was quite Sporting greats since records began always recall with alluring, and talk in the briefing beforehand was incredible simplicity and clarity the goal they were centred around that number. motivational pursuing. coaching However, midway through the second lap, assessment Bannister and the 4 minute mile. Graf and her 22 of the conditions, the lap times we were running in Grand Slam titles. Killan and the fastest ascent of them and where the team and I were feeling led us Everest. These are just a few who had a focus on a to recontract our goal to 30 miles plus one extra lap –

5 hours into running round a cold, windy, otherworldly Icelandic tundra, my amygdala kicked in

Iceland

8 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk RACE : APPROACH

enough to qualify as finishers, with a bit extra. to make the challenge slightly less difficult”. A third option could be found in the mindset studies Did we give in? Did we overstretch ourselves before of Professor Carol Dweck, who has observed two types truly understanding the task in hand? Did we just take of mindset within students – fixed mindset and growth it easy to protect ourselves in someway? Here are a mindset. few suggestions as to what was taking place in the old noggin. In a fixed mindset students believe their basic abilities, their intelligence, their talents, are just In a fixed In light of not having all the facts beforehand, I set a fixed traits. They have a certain amount and that’s mindset goal that was unrealistic versus my perceived level of that, and then their goal becomes to look smart all students believe capabilities at that time. the time and never look dumb. In a growth mindset their basic students understand that their talents and abilities abilities, their This happens a lot within amateur and professional can be developed through effort, good teaching and sport. People set a goal that is 5 steps ahead of persistence. They don’t necessarily think everyone’s intelligence, where their abilities lie. Yes, one day that goal might the same or anyone can be Einstein, but they believe their talents, be achievable. However, the timescale in which they everyone can get smarter if they work at it. are just fixed expect to achieve it means there is physically not traits enough time to be able to leap 5 steps in one. It takes In Iceland, could my brain have decided to settle for a decades for people to run a sub-2.30 marathon, so fixed mindset as a result of the stress? Leading me to why would one expect to achieve that having just left choose to trust in what I think I am capable of, rather the sofa 10 months ago? than staying in a growth mindset and experimenting, learning and applying techniques in the event to find Another possibility that took place in Iceland is in the new ways to break through to achieve the goal? amygdala – the part of the brain responsible for our fight or flight response. The answer to why we move our goal is complex, one we should always be looking to explore potential This response gets stimulated under extreme, acute answers too. stress, such as a sudden shock, a change in the expected pattern our subconscious is used to, or long For me, pursuing those answers with the athletes and sustained periods of extreme activity. professionals I work with can give me confidence that if I encourage, support and inspire them to go beyond 5 hours into running round a cold, windy, otherworldly what is capable, an answer could present itself. Icelandic tundra, my amygdala kicked in and said “you know what, I’m going to protect you, and ask you Graham

01732 452404 For Elite Atheletes to Fun Runners 9 RACE : WINNING always be a unicorn

Double win for the unicorn How does he do it?

On the 12th May 2018 this incredible athlete took part back to where it was before I picked up an injury in Tough Mudder Midlands and was victorious taking last year. 1st place and winning the top prize of £500. Later that • My drop in fitness slowed my Marathon time from day he took part in Europe’s Toughest Mudder where 2:29 in 2017 to 2:44 in 2018. the best and Toughest Mudders’ from around Europe all set out against the best of the best. His plan was OMR: Errrr, that’s still a REALLY REALLY REALLY REALLY to have a cheeky quiet “Tougher” wave in the morning REALLY good time but we understand your desire to then just have fun at the 8 hour night event. But guess always do better. what? He won that too winning £4000! Not a bad days earnings I’d say. OMR: How did you find ETM? • I had to dig deep for the last lap, the rest was perfect We had a little chat. game plan. I felt pretty good, tired and heavy but my Well, he says he “runs really slow.” Hmmm, please head was on it and I could have carried on. see definition in Oxford dictionary as I’m not sure Photos: Tough Mudder you’re too familiar with the meaning. My version OMR: What or who is the voice in the back of your mind confirms it mean “not quick or fast”. This is NOT a that drives you to keep going? category we think you fall into. • Voice in my head? That’s just crazy talk!

OMR: So what does your training generally look OMR: What will you spend your winnings on? like Tristan? • I intend to spend my winnings on more races, • I race…….. quite a lot. trainers, savings, doing something cool. • I never lift or train my grip. He says he... • Average training speed is a 5min/km. The distance OMR: Did you think you’d win? I do depends on time and if I’m in the mood for • I never thought I would win both Tough Mudder and “runs really running. Europe’s Toughest Mudder in the same day! I did have a little cry after the race and celebrated with OMR: What does your diet consist of? rainbow cake and Domino’s pizza with my daughter slow” • Banana is my favourite way to start the day. Lily to also celebrate her birthday. • I eat whatever is in the cook house but sweet potato and chicken is always a pre-race favourite dinner. OMR: Does Lily want to be just like Daddy? • Or ice cream. I love to smash a 4 pack of ice cream • Lily hates MUD. the night before a race too. • I eat all chips, sweets (but try not to around my OMR: Enough said! daughter), I don’t drink alcohol, I drink coffee and I like it STRONG. CONGRATULATIONS Tristan, • Always, always, always hydrate. thanks for chatting.

“What do I do in my down time? Do you REALLY want to know?” OMR: Absolutely • Come clubbing and find out... Not much really, I like running and the community. • As for my social life, well that just involves being a sexy unicorn.

OMR: What’s better, unicorns or chocolate? • Depends what I’m planning on doing with it.

OMR: Goals for 2018? • No major aims for this year, I just want to run and have fun, do as much as I can to get my fitness

10 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk

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12 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk RACE : EXCLUSIVE

01732 452404 For Elite Atheletes to Fun Runners 13 RACE : FITNESS

aerobic or anaerobic? ANAEROBICAEROBIC

You’ve probably heard people talk about aerobic capacity or even anaerobic but do you know the difference?

Let’s start at the beginning and explain where we get What is anaerobic exercise? our energy from. This is the energy system that “burns”. It promotes Anaerobic strength, speed and power and is intense enough to essentially It all starts from the digestive system whose function form lactate. This type of exercise strengthens bones, means is to break down food both mechanically and with tendons and ligaments and improves joint function. It “without the use of enzymes so our body can use it for energy, can help elevate good cholesterol levels combined with oxygen.” repair and cell growth. The food we eat gets broken a healthy diet. down into smaller molecules and this is where our For example: nutrition and energy production is determined. The The anabolic glycolytic system produces lots of power jumping or more nutritious the food, the higher the nutritional but it’s not sustainable over long periods of time. The sprinting content. Simple right? So, it REALLY does matter what majority of energy comes from the anaerobic system. – exercise we eat. Our FOOD is our FUEL. At around 45 seconds there is a decline in power that consists output and anything beyond this then relies upon other of high Glycolysis is the breakdown of glucose which produces energy systems to sustain it. our energy. It is defined as 2 molecules, either pyruvic intensity acid under aerobic conditions or lactate under How to train the anaerobic system. for short anaerobic conditions and here is what the 2 are. Training this system is aimed at increasing tolerance bursts – not to lactate, the removal of lactate and improving the sustainable What is aerobic exercise? rate at which glycolysis produces ATP. This type of for long Aerobic Aerobic exercise keeps our heart healthy and reduces high intensity training “burns” as the active muscles essentially our resting heart rate whilst also increasing the become increasingly acidic. The work/rest ratios vary periods. means “with number of red blood cells that distribute oxygen. depending on the intended outcome. oxygen.” Our aerobic system utilises fats, carbohydrates and sometimes proteins for re-synthesising ATP (Adenosine The longer you leave the recovery period the more For example: triphosphate) for energy use. lactate will be removed from your exhausted muscles. cardio such as running – The aerobic system uses far more ATP than either of Example; a ratio of 1:6 would be used to completely a continuous the other energy systems but it produces ATP much recover and clear accumulated lactate. A ratio of 1:3 exercise slower. It cannot fuel intense exercise that demands can be used to create a greater lactate response and that uses fast production of ATP. carry some fatigue into the next set of repeats. This trains your body to clear lactate faster. your body’s While the aerobic system doesn’t produce nearly as oxygen as much power, a major feature is that it’s capacity is For those of you hardcore mudders’ you may try the fuel. virtually limitless. “lactate stack” approach of 2:1 this allows only a very small recovery period and forces you to continue with a How to train our aerobic system. lot of lactate still present which dramatically increases We can develop this system in a variety of ways. their ability to tolerate exercise.

Interval training – for the long term aerobic energy Now you understand the difference between aerobic system, would have a work/rest ratio of 1:1 or 1:2. The and anaerobic you should realise why it important to work periods usually exceed several minutes but the train for both. If you don’t train the anaerobic you’ll rest periods would be a lower intensity but still active. find that you may run the course successfully but when it comes to high intensity demands on obstacles, Continuous training – training that maintains a you’ll burn out too quickly. There’s little satisfaction consistent intensity for prolonged periods of time. knowing your anaerobic training will get you over (longer than 15 minutes) those obstacles with ease if you then spend the entire distance fighting for breath. Fartlek training – Intervals at varying speeds and effort throughout with no rest period. Be sure to ask a professional if you’re not sure.

14 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk RACE : TRAINING

01732 452404 For Elite Atheletes to Fun Runners 15 RACE : SPARTAN it’s a family affair

It’s Sunday, it’s Sprint day, it’s time for SPARTAN Today I welcome both of my boys to run with me for the very first time, something I’ve been looking forward to for a long time with excitement and I’m booming with pride to have them both with me.

I’ve come to know the procedure when it comes to freshly made coffee from the food and drink vendors arriving and registering at a Spartan race and it circulating the area, this is as much a spectators event was exactly as it was in the past, sheer efficiency, as well as a runners. positivity and helpfulness, “happy to help” volunteers, I’ve come to expect nothing less from this brand. T-shirt tent, bag drop, changing rooms, showers, food, They’ve been around the block a few times and know drink, bar, merchandise tent, medal engraver, all you what works. need literally in one place. That, plus the area that surrounds the village enables you to follow your friends The atmosphere, as cliché as it may sound, was, or family over the final obstacles, offering you the The weather as expected, buzzing. The unmistakable “AROO” perfect opportunity for that action photo if you’re the wasn’t really and “I AM A SPARTAN” coming from Spartan Phil supporter. on our side and his racers in the distance doing his bit to warm up and get those runners raring to go both in the The weather wasn’t really on our side on arrival, it on arrival, it adult races as well as the kids waves too. The event could have been a little less drizzly, I did put in a could have village had a busy vibe to it. Some receiving pre or request for sunshine but I guess that memo never been a little post-race massages, a tempting waft of hot food and reached its destination! less drizzly...

...I did put in a request for sunshine but I guess that memo never reached its destination!

16 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk RACE : SPARTAN

Bling and Tee: I always LOVE the Spartan bling. Tee, nice but I like cotton. In fact, the extra finish line goodies were a welcome treat too. A can of Fosters, obviously not for my 15 year old, fear not, I know someone who can help him with that, and a Vita Coco Coconut water. The time of reckoning was soon upon us and we made our way to the starting pen. True to form, Spartan Phil We all finished the race on a massive natural high and We have hyped us up, we made friends with the mud whilst enjoyed our time at St Clere to the max, perhaps a few a total of he taught us a true Spartan Burpee (something I was allowances to be made for the newly turned 18 year 20 OCR’s old who may or may not wish he’d celebrated in the to do many of as the day progressed) he counted us planned for down and set us off. style he did the night before. A classic case of “how hard can it be?” this year Running out of the field, over the bridge and we were off on our first family OCR together, full of giggles, chit Exiting the car park was interesting. With all the chat and dare I say (ahem) burpees. additional rain we had prior to the event I can honestly say, as much as it was a challenge leaving the car park, I think Spartan did everything they could to ensure it was as easy as possible. The additional hard track to get us in and out plus a vehicle on standby to haul those stuck fast, my children must have pushed at least 10 cars free of the mud too. Hats off for doing what they could to assist.

In my eyes, Spartan absolutely delivered a top notch event. There’s a reason they’re one of the leading names in OCR.

Sprint is done, just the Super and Beast to go. A classic case of “how hard can it be?” Here’s what I thought:

Obstacles: The wet weather affected my own personal performance on some things but generally, they are achievable by most, certainly worthy of an attempt, even if you’re then counting 30 of your favourite penalty.

Volunteers: I think Spartan had the pick of the bunch! Each and every one was chirpy and encouraging. Having volunteered last year, I know what a long day it is standing out there for hours on end but spirits seemed to stay high.

Terrain: Almost no words for this. I had a LOVE/HATE for the hills, hills, hills, did I mention hills?

Organisation: It all seemed to run like clockwork from my perspective. This Spartan is signing off… Toilets: Plenty and well stocked when I visited.

Showers: Sufficient to have a quick wash down. AROO AROO AROO.

01732 452404 For Elite Atheletes to Fun Runners 17 RACE : RAM RUN tough but not stupidly or dangerously difficult

Ram Rig at INFERNO

18 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk RACE : BLOG 9th April 2017

RACE MIDLANDS: 13 -15th July SCOTLAND: 15 - 16th September WINDSOR: 6 - 7th October

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01732 452404 For Elite Atheletes to Fun Runners 19 HEALTH & NUTRITION think before you eat

Want strawberries in November? Fancy some asparagus in January? Season Reasons

No problem! Your local supermarket will undoubtedly throughout the year and the good guys in your gut have them on the shelves. And whilst it may seem will thank you for it. nice to have year-round access to all types of fruit and vegetables, in actual fact it isn’t a good thing. You’ll Nutrition be much better off (both financially and health-wise) Fruit and veg that takes longer to get from the soil to choosing foods that are in season. the shelf quickly lose their phyto-nutrient content and contain reduced levels of antioxidants such as vitamin Jennie Gough Here are 5 good reasons why: C, folate and carotenes. By choosing foods that are jenniegough.com in season you’ll get the maximum nutritional bang Taste for your buck. Also, did you know that as part of the Vegetables and fruit that are in season are fresher transportation and storage process, food producers and have more flavour. When they’ve been imported spray, gas, irradiate or wax many fruits and vegetables from another country (often from the other side of to extend their shelf-life? Plus the pesticides and the world!) it’s most likely that the crops had to be herbicides used in other countries all increase the harvested before becoming ripe, then refrigerated risk of added toxins to the food you eat. Yuck! before being transported and artificially ripened, all of which significantly reduces the flavour and nutritional Environment value. Bland fluffy apples anyone, with minimal Buying seasonal produce means less food miles nutrients or crisp and juicy fresh apples from the local as well as less refrigeration and hot houses. As farm? I know what I’d choose. the saying goes, there’s no Planet B! You’ll also be supporting your local community and the economy by Variety buying food closer to home. Many people are starting to understand the importance of taking care of your gut bacteria when Cost it comes to staying healthy and preventing disease. Fruit and veg that are in season are usually much Research shows that the more variety of foods cheaper because there’s more available and no need you eat, the healthier your gut and one of the best for all the transport and storage costs that are passed ways of ensuring diversity in your diet is by eating onto the consumer. seasonally. By doing so you’ll naturally rotate new fruits and vegetables into your meals Eat seasonally and you’ll not only be healthier but wealthier too – win win!

20 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk RACE : FITNESS OFFICIAL back by ‘popular’ demandNUTRITION BAR PARTNER OF TOUGH MUDDER UK

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180305_TREK_Chunks_MensFitnessFP_Ad_AW.indd 1 06/03/2018 15:52 HEALTH : RECIPE flatbread comfort Recipe

Serves 1 Pesto and rocket garlic flatbread

Prepare the dough using:

396g strong bread flour

240ml water

1 tsp fast action yeast

1 tbsp melted butter

2 tbsp sugar

1 tsp salt

Topping:

4 garlic cloves

I tbsp butter

Pesto It’s not rocket science!

Rocket Mix together the dough ingredients, kneed for 5 minutes and leave in a covered bowl in a warm place for 30 mins.

Lightly grease a tray and place your dough on top and arrange into your desired shape. Brush lightly with oil, cover and allow to rise for 15 mins.

Crush 4 garlic cloves and mix with a tablespoon of butter, brush lightly on the top and bake until desired level of golden brown.

Drizzle with pesto and decorate with fresh rocket for a gorgeous fresh tasting, seasonal addition to your summer salads.

Enjoy. x

22 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk WORLD CHAMPIONSHIPS OCR TRAINING CAMP 18th-24th SEPT 2018

THE ULTIMATE OCRWC TRAINING CAMP IS BACK! WHAT’S INCLUDED: Prepare for the OCR World Championships with elite 6 days/6 nights on-site accommodation, 3 meals a athletes and coaches from across the globe on the day, 3 training sessions a day. Summer Slaughter race ticket, BBQ & after party, guest trainer, largest purpose-built obstacle course in Europe in a excursions and airport transfers. – €750 pp stunning Southern Spain setting.

https://mikesgymcampmarbella.com/ camps/world-championships-ocr-training-camp HEALTH : TRAINING does the cold affect you like this...

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OMR_OMR10_FEB 18.indd 1 14/02/2018 14:16 RACE : TRAINING endurance as well as strength

If You Are An Obstacle Racer You NEED To Be Training Grip Endurance

First of all I’m going to kick things off by stating that grip endurance Daniel Hannabuss for OCR is completely different to grip strength so if you’re looking to up your OCR game and take things onto the next level of achievement then training grip endurance starts to become very important to you. In this article I’d like to address what grip endurance is, the benefits of having increased grip endurance and the best strategies to increase grip endurance. So if you’re looking to NOT fail obstacles and run a clean race in the not too distant future then read on as this is undoubtedly going to help you Let’s get very, very specific here, grip endurance What is grip endurance training for OCR? can fundamentally be defined as how well your grip Ok so let’s cut to the chase here, first of all, let me copes during an obstacle course race. I mean sure, tell you what it’s NOT. It’s not just obsessively trying you might easily be able to do grip-related obstacles to hang from a bar for 10 minutes, it’s not farmer’s like rope climb, hang tough, monkey bars, low rigs, walking, it’s not trying to master a muscle up, it’s high rigs, individually on their own and your grip is not going bouldering for 3 hours at the weekend cool with that, but what’s your grip like when your convincing yourself that you’re going to be a better forearms are pumped and full of lactic acid, the obstacle racer and it’s not pinching plates like a mad pressure is on and you have to do all these obstacles man (or woman!) back to back?

Remember Rememberwhat the whatgoal the is goalhere, is youhere, want you want to becometo Suddenly things become a different story right? I become a BETTER obstacle racer, not a better know this because I’ve experienced this myself in a BETTER obstacle racer,weight notlifter a or better boulderer weight and more lifter proficient or boulderer on the races. And once your grip has gone, it’s very hard for andobstacles, more proficient agreed? on the obstacles, agreed? it to recover again during a race.

So your training needs to reflect that. Think of it like this: your grip muscles are fairly small in comparison to other muscles in the body And before I get all the bouldering brigade and they’ll tend to burn out very quickly if you don’t hypothesising on this, just hear me out for a second conserve the energy and use it wisely during a race. because consider that last year at the OCR world championships, Pro division female obstacle racer Grip endurance is important for the following reasons: Nicole Mericole agonisingly lost out on a gold medal because she couldn’t do one of the last obstacles due 1 Obstacle heavy courses to her grip failing. Her background is bouldering and Grip endurance doesn’t become so much of an issue rock climbing and she climbs near on every day. when you have a nice 15k distance with 15 or so big obstacles evenly spaced out throughout. Your Don’t get me wrong, all of those exercises & activities grip and forearms have time to recover during the above DO have their place in a training plan, I’ll running sections, but when you have an obstacle tell you where in a second, and I’m a big fan of heavy course in front of you like this year’s Euro’s bouldering, but in my humble (but usually correct) & World’s are going to be and races like ‘The OCR opinion, they aren’t the only training methods to series’, ‘Toughest’ and of course the new 3k short develop grip endurance specifically for obstacle course format that’s starting to become very popular course racing. and competitive then your grip endurance starts to become more important to you.

Continued...

01732 452404 For Elite Atheletes to Fun Runners 25 RACE : TRAINING endurance as well as strength

...continued

Flexor training can be divided up into 3 areas: James Husband 1 Crush Strength – this can be defined as the strength you can create between your fingers and palms. 2 Pinch Strength – similar to crush strength but it’s the strength you can create between your fingers and thumb. 3 Support Strength – this is the strength you can create from holding onto something for a certain period of time. Think hanging from a bar or holding dumbbells by your side.

Ideally for obstacle course racing, you’ll need to incorporate exercises that involve crush, pinch & support strength. You’ll find you’ll need both crush Bouldering and pinch strength for obstacles like Spartan’s Z-wall, OCRWC’s floating walls & Stairway to heaven. Monkey as an bars & rigs require support & crush strength whilst any activity is type of hoist obstacle involves crush & support too. extremely

Traditionally most OCR grip strength workouts forearm you’ll see in magazines and on the internet are very flexor forearm flexor dominated and will direct their focus dominated onto those 3 areas. Bouldering as an activity is also 2 Conditions extremely forearm flexor dominated too. There’s no getting away from it, conditions play a huge part at races, especially here in the UK and Which, is all fine by the way and flexors should STILL if the obstacles are wet & slippery then they will be trained and trained hard but my concern with too genuinely feel about 5 times harder. If you haven’t much of this type of training is that over time can conditioned your grip then it will 100% find you lead to a muscle imbalance in the forearm, the flexor out. It’s no secret that some of the best pro division muscles become too dominant and the extensor athletes who are phenomenal runners really excel muscles don’t get worked as much which in turn can in dry conditions but notoriously struggle on the lead to injury, especially in the wrist and elbow. obstacles when it’s wet, muddy and cold. Extensor Training 3 Going clean Now clench your fist and open it up, stretching your Let’s be clear here, it’s not ‘all about grip’. Your fingers out when you do. When you opened your obstacle technique & how proficient you are on hand & stretched your fingers out, you used your those obstacles will also play a huge part too and forearm & finger extensor muscles. Now...THESE are I’ll get to that in a second, but when you have a the muscles that will typically be weaker & need more strong, durable grip you’ll definitely enhance your work. If you can get these guys stronger then they chances of completing obstacles first time round, will help to improve your grip, not only that but your regardless of whether they are wet or not which grip strength will be more rounded and balanced means not getting time penalties or queueing up too which means you’ll be reducing the risk of injury in those dreaded retry lanes wasting times. Going & muscle imbalances and strength deficits of the clean is extremely important if you’re serious about fingers and forearm. performing at a higher level and its marginal gains at an elite level.

Types of Grip Endurance The key with your grip training plan is balance & variety. Below I’ve highlighted the different types of things you’ll need to consider if you’re looking to strengthen your grip for obstacle course racing in a safe and effective way and avoiding muscle imbalances & injury in the process:

Flexor Training Clench your fist now & make a fist, when you did that you engaged your forearm flexor muscles?

For Elite Atheletes to Fun Runners 2826 obstaclemudrunner.co.uk RACE : TRAINING

If you live near an obstacle gym then a regular weekly 30-60 minute session targeting the above would be useful. Alternatively here’s a SSR gym based session that I’ve used on athletes in the past:

5 rounds of the following: • 200m run on a 5% incline • 30 seconds of monkey bars/pull up reaches • 200m run same • 10 x Dead hang with toes to bar • 200 metres • 30 seconds of lapping/carrying • 200m same • 20 x hand switches • 60 seconds rest

My preferred way to develop extensors is to use Finish with finger band workout (as mentioned) finger bands that will work each digit individually and as part of your warm down to train & target the equally. The bands vary in thickness too so once you extensors. get good at the thinner bands you can progress onto the thicker ones. Final Thoughts If you enjoy going bouldering then you definitely Do 3 sets of 50 reps every time you train your flexors should keep doing it and they’ll certainly be some and use them also on your days off when you’re added grip strength benefits as a result that will But if you recovering. Start off with a thinner band and when 3 transfer over to obstacle course racing, but if you sets of 50 feels easy, just move onto a thicker one. don’t really enjoy it and it’s not really your thing don’t don’t really panic, there are other more effective ways to develop enjoy it and Obstacle Proficiency grip endurance for OCR. It’s no use it’s not really As I mentioned earlier, it’s no use developing a developing cast-iron grip if your obstacle proficiency is awful Adapt a balanced approach to your grip endurance your thing a cast-iron and just because an athlete can do 10 muscle ups plan which includes crush, pinch and support don’t panic grip if your or hang from a bar for 10 minutes, that doesn’t strength and don’t forget those extensors too. Just always compute to how good they’re going to be over make sure your shoulder function is healthy before obstacle obstacles. you start building a strong grip on a weak foundation! proficiency is awful Sure, developing grip endurance IS important and Practise being more proficient on those grip-related will make a difference, but you can’t rely solely on obstacles so that you’re using LESS energy and grip strength. Regularly practising your technique on less grip strength for things like low rigs, high rigs, grip related obstacles is, in my opinion the best way monkey bars, rope climbs, stairway to heavens etc. to become better on obstacles. It sounds obvious Practise your technique frequently and consistently. right but I still don’t think athletes are doing enough Listen & learn from people who know how to do it too. practise in this area. The more you practise your technique, the more naturally it will come to you And if you can challenge your grip in a cardio type when you’re racing and when the pressure is on. workout with an elevated heart rate for some stress response simulation then you’ll be well on your way Simulate The Stress Response (SSR) to a 100% obstacle completion rate and smashing Once shoulder stability is under control and grip your competitors. strength is improving the next thing to look at is incorporating your grip flexor exercises into cardio If you need any help then I’m always here for you. workouts/runs. So you’re transitioning from cardio to grip, cardio to grip in an elevated heart rate session. Train hard & BE strong This will get you used to working your grip when your lactic acid levels are sky high (eg when you’re Sam Winkworth knackered & when the pressure is on!!) so that CPT, SPN, UKAD Accredited Advisor you’re basically simulating and mimicking OCR race Creator of The Unbreakable Project. conditions. [email protected]

01732 452404 For Elite Atheletes to Fun Runners 27 HEALTH : WEIGHT the quest for fat loss

Reasons your scales are tricking you 7 (and how to stop them) This is by far the most common reason people give up on their fat loss quest.

Here’s how it goes: You want to lose weight for your 1 Salt intake upcoming race so start training hard and eating less. If you eat more sodium than normal in a day, your You weigh yourself after the first few days and the body tends to hold onto more fluid in an effort to scales say you’ve dropped a pound or two, you’re balance your sodium levels. This often happens pleased. Get in there! accidently when starting a new nutrition plan. Many people add salt to meals to add flavour without The next day, after a seemingly good week of adding heavy sauces etc. nutrition, you get a sucker punch right in the (hungry) stomach when you jump on the scales to 2 Lifting weights find you’ve put a pound back on! Weight training can increase both muscle mass and water retention. Whilst your weight gain is not What? How has that even happened? I’m over this likely to be an increased muscle mass (not in a dieting rubbish. Pass me the McMuffin. few days anyway), weight training will result in fluid retention in the muscle as a response to repairing the It’s no surprise that people react in this way. After microscopic tears caused by your workout. all, weight loss can be pretty damn hard (note – I said hard, not complicated). You put in hours of This does not mean you should avoid weight training. graft at the gym, hit the road every day and resist the Far from it. Lifting heavy things is the most effective bombardment of tempting foods only to find you have long term fat loss techniques you can employ due put on weight. I would be disheartened too… to it’s positive effect on your total fat free mass and if I wasn’t aware of the following; increase in resting metabolic rate. Do more of it!

3 You’re constipated Not much to say here. Lots of protein with little fibre will slow down your bowel movements. Eat more fibrous foods such as lentils, beans, berries and green veg to get back in business.

4 Too many carbs An increase in carbohydrate will also increase the amount of fluid you hold on to. Additional fluid plays an essential role in the way your body stores glycogen. Even if you are in a calorie deficit, if your daily allowance contains a higher percentage of carbs you will still retain more water weight.

28 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk HEALTH : WEIGHT

5 You are a woman! Notice the 2.6kg drop after 5 days…good times. Most of you will be familiar with this but it’s worth Followed by a 3.1kg increase in just two days!! That’s reiterating. Throughout your menstrual cycle, your nearly 2lbs heavier than I was at the beginning! hormones fluctuate in a big way. This is particularly Rubbish. common during the follicular stage when your body produces large amounts of oestrogen and the uterine Knowing why that happened, helped keep me on the lining begins to thicken, causing both bloating and right path, and as if by magic, one day later I’m a kilo water retention. Being aware of your cycle stages will down again. help prevent you losing your mind when the scales deceive you again. To illustrate this further I have overlaid my body fat % as the thicker red line. Although not to scale, you 6 Alcohol can see that I have been dropping body fat everyday Well known for it’s dehydrating effects alcohol can regardless of the weight fluctuation. Way cool. cause your kidneys to stop producing fluid via urine. It doesn’t mean you wont ‘Break the seal’. It’s effects are more likely to be seen after a night on the town, The take home not during. Stop weighing yourself every day!

7 Still don’t believe me? Whilst the scales can be a useful tool for monitoring I’ve only gone and conducted my own study. Over fat loss, constant jumping on the scale’s roulette the last 7 days I dabbled in all of the above…except wheel will leave you in constant doubt as to whether number 5 obvs. I have weighed myself every day and your new routine is even working at all. here are the results: Instead, focus on how your body is changing shape. Take some body fat measurements where possible, or even use a good old fashioned tape measure to monitor your abdominal and hip circumferences.

If you must weigh yourself, aim to do so at less regular intervals. Be sure to do it at the same time of day and aim to do it in a little clothing as possible. If you really are sticking to your calorie deficit the number WILL come down over the course of a few weeks. If not, you are simply not sticking to the rules, and should address your food intake.

Myself along with my team mates bang on about this all of the time; There is no one in the history of the world that has not lost body fat when consistently creating a calorie deficit over time. Trust in the science. Stick to the plan and all will come good in the end!

Chris Wharton Co-owner of the Better Body Group

01732 452404 For Elite Atheletes to Fun Runners 29 RACE : COACHING Gait Analysis RUNNING with Michael Midgley

Running should be one of the most natural things to Why do a Running Techniques session? do. Slip on your trainers, head out the door and do If you are happy with your current level and running what comes naturally. It’s fair to say that this isn’t injury free then there is no need at all to get checked the reality for a large number of runners, particularly out. Generally the people that come for a session are those getting back into fitness for the first time since looking to understand and correct the issues they their school days. have, improve their running efficiency and hopefully benefit from marginal gains. If you are lucky, all may go well, but for some they have the misfortune of niggles and injuries along the Don’t most running shops do this for free? way. Short answer is no. There is a fundamental difference between the two. The basic gait analysis in a shop is to People that The frustration that follows for these people quite ensure that the shoes that you buy are a correct fit for often results in seeking help on social media and a your foot shape and style of running. come for a barrage of people offering advice that in most cases session are solved their particular problem. Throughout the RT session we will identify and correct looking to any postural and biomechanical issues as well as Unfortunately we are all different, so while some of looking to maximise your performance. understand this advice may be the perfect solution, it gets lost and correct amongst the rest of the information and help offered. What is involved in one of my sessions? the issues The session is based around the Vivobarefoot model they have The reality is that nobody can offer you an accurate with the benefit of over 30 years running experience diagnosis online without seeing things first hand. added. The session is 2 hours long and starts with capturing slow motion video of your current running It is fair to say that a large amount of people are style. Once we have this we analyse it frame by frame happy to invest quite heavily in equipment for their to identify what areas need to be improved. hobby, shoes around an average of £100 a pair, the latest Garmin Fenix range well in excess of £500 and We then work through a series of drills and exercises this is just scratching the surface. to explore your current range of motion.

The people I see have also chosen to invest in With this information we then work on the areas for the physical aspect of their running to help them improvement continually assessing and reviewing the understand and improve some of the data that their video footage until the changes become natural and chosen device is measuring for them. you relax into your new improved running style.

In the large majority of cases the improvements are immediate and clearly visible by the end of the session with the attendee able to go home with a few pointers to think about and adapt.

The 2 pictures show a common example of before and after with the before photo showing several areas to be worked on; heel strike and landing forward of the midline, tension in the shoulders, excessive upper body forward lean to start with.

The second photo, and video in the session shows the majority of these issues already corrected after just a couple of hours working on the issues.

30 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk RACE : COACHING

Do I need to be a good runner already to get benefit? The sessions are suitable for all levels and abilities as the basic principles apply to all regardless whether you are knocking out sub 4 min km’s or taking an hour to jog your local park run.

How can I book a session? The Running Techniques sessions can be booked on a 1 to 1 basis on the link below. Small group sessions can also be arranged should you and your team mates or friends want to share the experience and benefit from watching each other progress throughout the session.

To book... http://www.6tsix.co.uk/book In the large majority of before Feedback from some attendees cases the Hi Michael, I didn’t have the chance to say improvements today, but on Saturday I ran 7km without any are immediate hip pain – the first time in years. Thank you for and clearly your very excellent running techniques session. visible It’s now paying off. Still much work to do building up the right muscles, but it’s awesome to be making progress.

I would highly recommend this to all abilities, I’ve been running seriously for 3 years and obstacle course racing running is an area I could improve on, I’ve never been taught how to run the correct and most effective way so I booked the running technique session with Michael, it was a very productive session answering all the questions that I’ve wondered about my technique allowing me to focus on the correct movements to go faster. Thanks for the after help Michael.

Michael has been competing at various levels over the last be surprised to know that anybody can call themselves 30+ years. Having joined the Household Cavalry at 16 in a Personal Trainer so it is extremely important when PROFILE 1984 it would be fair to say that his fitness level throughout choosing one to ensure they are a member of a professional that first year changed dramatically, not only due to basic controlling body such and hold valid qualifications and training but the additional coaching as a member of the insurance. Cross Country team. As well as the physical fitness gained, going through that experience also developed his mental As well as Personal Training he has put his past experience strength and provided him with a greater understanding of to use providing training and coaching within the OCR how far he could push himself. community based at The Nuts Challenge in Dorking, competing when time and schedule permits. He spent the remainder of his service time in various roles but always running and competing where the opportunity When he is not training others Michael spends what time existed. he can competing and challenging his own boundaries. He ran coast to coast (Inverness to Fort William) unsupported After several years in industry at management level, finally clocking up 74 miles in under 16 hours. The next big in early 2013, Michael took the first step on the latest part challenge is a 100 mile run through Antelope Canyon in of his journey by becoming a Personal Trainer. You may Arizona, USA.

01732 452404 For Elite Atheletes to Fun Runners 31 • PURPOSE BUILT TRAINING GROUND • 38+ OBSTACLES • EX PTI INSTRUTORS • 8 MAN TEAM EVENTS • ALL LEVELS OF FITNESS WELCOMED • STAG & HEN PARTIES • CORPORTATE TEAM BUILDING • EASY REACH OF THE M4/M5 • SET AROUND A BEAUTIFUL LAKE • RACING WITH £1000 PRIZE UP FOR GRABS FOR MORE DETAILS CONTACT MIKE 07811108587 TOM 07773302935 [email protected] WWW.BRISTOL-ASSAULT.CO.UK

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32 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk FOOTWEAR : OCR WC inov-8 on home territory

The OFFICIAL Shoe of the OCR World Championships Obstacle Course Racing World Championships team up with grip-masters inov-8

The Obstacle Course Racing World Championships obstacles. In 2018, we’re taking grip to a new level by has announced that award-winning footwear company launching G-SERIES, the world’s first-ever running and inov-8 is to become its Official Footwear Brand of the fitness shoes with graphene-enhanced rubber. These 2018 championships. will give racers the world’s toughest grip.

Founded in 2003, inov-8 is internationally renowned “I can’t think of a better way to celebrate the for designing footwear with the best grip for off- launch than being centrally involved in one road running and CrossFit. The brand has been synonymous with the sport of obstacle course racing of the world’s toughest and biggest obstacle (OCR) for the past decade, with their shoes worn by course racing events. Bring it on!” many of the elite.

This year – for the first time in the event’s history – the OCR World Championships (OCRWC) will be staged in the UK, the homeland of inov-8.

Sandra Sawyer, OCRWC Sponsorship Director, said: “The athletes who tackle our rigorous and unpredictable course at the 2018 Obstacle Course Racing World Championships in London this October must be fast, agile and adaptable. Having the right footwear is going to be critical.

“inov-8’s lightweight, flexible running shoes with revolutionary grip will give athletes the ultimate advantage on all surfaces and in all racing conditions. Our wet, slippery, muddy terrain may have finally met its match!”

Among the many OCR-specific awards inov-8 has won are the prizes for Best Obstacle Course Racing Footwear, handed out by US-based Mud Run Guide in 2014, 2015, 2016 and 2017 and UK-based Mudstacle in 2014 and 2015.

Michael Price, inov-8 Product and Marketing Director, said: “We are proud to be the official footwear brand of the 2018 OCR World Championships here on home soil in the UK.

“Elite obstacle racers have been wearing our shoes for the past decade, trusting in the grip to lead them to As part of the new partnership between success. Our X-TALON shoes have been first across the finish line at previous OCR World Championships. OCRWC and inov-8, obstacle course racers are now eligible for 10% off all inov-8 “Forged in the fells of the English Lake District, footwear on www.inov-8.com we know all about muddy UK conditions and how – simply used the code 8OCR10 important footwear grip is when moving fast over

01732 452404 For Elite Atheletes to Fun Runners 33 FOOTWEAR : REVIEW neoprene and merino wool essential

Tried & Tested Inov-8 Trailtalon 235 Is exactly as the name suggests, 235g. And to prove it, I weighed one of mine.

As inov-8 are the official OCR World Championships Here’s the techy bit. shoe we couldn’t wait to test their mettle. Fit Scale 4 Drop 4mm Elite obstacle racer Andrea Berquez was asked Footbed 6mm POWER FOOTBED to trial this shoe whilst completing her World Championship training so please follow her on Lug Depth 4mm Instagram @andrea_berquez and watch her train Midsole POWERFLOW with inov-8. She’s using the #berquezocrwcinov-8 Midsole Stack 11mm / 7mm Shank DFB As for me, well here’s a dozen things you might like Sole Compound TRI-C STICKY to know. Product Weight 235g / 8.225oz 1. I love the colour. Vibrant Teal is a great shade. 2. I was careful not to overdo the first wear. Second And this is what the Fit Scale above means so if outing and they were absolutely fine. Needed you’ve ever been in the predicament where you have that initial “wear in” short run though I think. either really narrow or really wide feet, here’s how to 3. Excellent grip up and down hill. gauge which shoe will best fit YOU. 4. Flexibility is as you’d expect from inov-8. 5. A nice well-supported heel which helps improved inov-8 SHOE FIT SCALE stability. FITS NARROW 12345 FITS WIDE 6. 4mm lugs are deep enough for a good grip on

trails and not so deep they get clogged. inov-8 have graded the fit of all their shoes from 1 7. Multidirectional lugs allows for multidirectional to 5 to make it easy for you to find the perfect fitting grip, in my case, perfect for running away from shoe. All inov-8 shoes are designed with Met-Cradle the cows that stampeded as I ran along a public technology to lock down the mid-foot for a stable hold. footpath. Where they differ is in the toe box. Grade 1 represents 8. Laces are standard tie up and appear to be more their closest, most precise fit. At the other end of the ‘non-slip’ than other laces I’ve used. (you’ll know scale, Grade 5 has the widest fitting toe box. what I mean by that when you try them.) 9. I’m normally a size 7, I went for a 7.5 in these, They have meticulously studied the foot and its perfect fit. function during the gait cycle and also the interaction 10. Gusseted tongue means less dirt in your shoe. between the foot and the terrain. inov-8 have used 11. inov-8 say there is 10% better shock absorption this knowledge to develop their fitting scale. For and 15% better energy return than standard technical footwear a good fit is essential to enhance midsoles, comparing to past models. That’s a your performance. bonus in my book. 12. They’ve been designed for speed and grip. I’d The lower the number on their scale, the narrower say they do exactly what it says on the box. the fit, which ensures minimal internal movement of the foot when running fast on technical terrain. Shoes with the higher numbers on the scale will suit athletes with a wider foot and those wanting that extra comfort in the toe box. This wider toe box allows the toes to splay for increased stability when lifting heavy So there you weights. It’s also perfect for longer runs and races have it. when toes begin to swell. Your full guide As a rough guide, to buying the Grade 1 represents right inov-8 an industry B fit, while Grade 5 shoe. equates to a 2E fit in the forefoot.

34 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk RACE : REVIEW 30% OFF DISCOUNT CODE OMR30

Get your kit on! Compression base layers ideal for OCR ENTER DISCOUNT CODE OMR30 www.subsports.co.uk 01732 452404 For Elite Atheletes to Fun Runners 35 Terms & Conditions: Discount code only valid on full price items and cannot be used in conjunction with any other offer. HEALTH : PAIN it could be... ETAP That’s a stitch to you and I

You know, that stabbing pain you get, usually to the side, just under your ribcage. Well what is it?

It’s technical name is Exercise related Transient Abdominal Pain.

What causes it? There are a few theories.

The cause, (according to running.competitor.com) is: when running, there is increased abdominal pressure pushing up on the diaphragm. At the same time, rapid breathing causes the lungs to expand and this presses downward on the diaphragm, a muscle that if pinched from above and below, gets less blood flow and therefore spasms.

Another theory (news.bbc.co.uk) is: it is caused by fluids which the body finds hard to digest, causing the gut to ‘tug’ on the ligaments connecting it to the diaphragm.

It is also a common occurrence in those who fail to do a significant warm up. If breathing is too shallow it can restrict oxygen to the diaphragm, hence the importance of a suitable warm up.

You may also find that if you’ve eaten too close to running, the body is still digesting food and you’ll get a stitch. Caused by the reduction of blood flow to the diaphragm, you’ll find that fats and fibre take longer to digest so these should be avoided 1-2 hours prior to lacing up.

How to overcome it Bending over and touching your toes is said to help. You can ‘run it off’ but this is often painful and uncomfortable to do so. You could also try relaxing the upper body and letting the shoulders sag forwards whilst taking some deep breaths to increase the flow of oxygen.

You should be right as rain in no time and ready to pound those trails.

36 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk Professional Event Medical Ambulance & First Aid Services Registered • Event Medicine Specialists • Vast experience covering OCR events • National & European Coverage • Industry best practice, purple guide, green guide etc. • Full risk assessments & medical plans, liaison with SAG and local authority • First Responders, Paramedics, Nurses & Doctors •  Full range of resources, including Ambulances, Response Vehicles, 4x4’s, Cycles & Quad Bikes

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Call: 01543 220 342 www.rapidresponsemedical.co.uk RACE : TRAIL RUNNING e100,000 prize pool

Salomon’s “Golden Trails Series” ...allows top 10 athletes to battle it out at 5 iconic races

Salomon has announced the Golden Trail Series – a revolutionary new trail running race series.

The series combines five of the most iconic short- distance trail races on the planet into a dream tour for both athletes and fans. The Golden Trail Series tears up the rule book on prize money, the mammoth adventure, emotion and competition, each celebrating Photo: €100,000 prize pool will be shared equally among the a key component of the spirit of trail running. Zegama Martina Valmassoi. overall top 10 men and women at a lavish Grand Final. has the best fans, Mont Blanc Marathon has the best Pikes Peak Marathon Each of the top 10 will travel with a friend or partner of scenery, Sierre-Zinal is the fastest, Pikes Peak has the their choice for a trip of a lifetime. The Grand Final will altitude and Ring of Steall is very technical. So this is also act as a stage for the twenty athletes to support a the best of the best.” cause they are passionate about. Beyond the Golden Trail Series revolutionary concept After the final race of the series (the Ring of Steall in and prize money model, the series will also adopt Scotland), an overall ranking will define the top 10 a groundbreaking athlete health and anti-doping men and women based on their three best results programme. Each of the races in the series will in the five races. Those top 10 will be invited to the implement the QUARTZ Event programme – Grand Final where the men’s and women’s Golden www.athletesfortransparency.org – which aims to Trail champions will be decided. Athletes do not need strengthen the athlete’s medical supervision before to run all five races to qualify for the Grand Final. and during the competition.

“Each of the top 10 final athletes will be able to We are offering big prize money, so we want to compete in the Grand Final race for a charitable make sure we have honest athletes competing for cause they choose to support,” says Greg Vollet, the love of trail running,” Vollet says. “The strictest Salomon Running Global Sports Marketing Manager. anti-doping in world sport will be experienced at all “This allows each athlete to have a voice in the trail the events. Blood, capillary, saliva and urine will all running community. For the five qualifying races, the be tested and compared at all the races as a real competition will be intense and at the highest level as longitudinal control for the top10 athletes. To make it the athletes compete for a top 10 spot. We want the even more stringent we will not accept any corticoid Grand Final to be different, giving the athletes a chance TUE for any of our races.” to support a cause that means something to them.” Photo: C. Jordi – Saragossa The unique series format was created to promote “We chose these races (below) for the Golden Trail professional trail runners as the world-class athletes Series because they are the most exciting races to they are, to acknowledge the amazing, passionate follow where the winners aren’t decided until the very fans as an essential ingredient in the sport and to end,” Vollet says. “It will be five legendary races full of showcase and protect the awe-inspiring nature and environments where we play and compete. 2018 Golden Trail Series Races consists of the following events: ZEGAMA MARATHON – SPAIN – 27th MAY The Golden Trail Series is more than just a race series, MONT BLANC MARATHON – FRANCE – 1st JULY however. It is also a celebration of trail running, trail running athletes and the fans. For more details, visit: SIERRE-ZINAL – SWITZERLAND – 12th AUGUST www.goldentrailseries.com PIKES PEAK MARATHON – USA – 19th AUGUST RING OF STEALL SKYRACE – SCOTLAND – 15th SEPTEMBER Watch the YouTube video here... GRAND FINAL: OTTER TRAIL – SOUTH AFRICA – 20th OCTOBER https://www.youtube.com/watch?v=WmMPCIo5E2s

38 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk swimzi.com

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01732 452404 VELCRO CUFF LOCK 39 Obstacle Mud Runner Magazine A4 Portrait Advert_Layout 1 03/11/2017 14:46 Page 1 Page 14:46 03/11/2017 1 Advert_Layout Portrait A4 Magazine Runner Mud Obstacle RACE : REVIEW Stuart Neail is roughing it

Rough Events So I decided to go and try out Rough Events in Ancaster near Grantham, an under the radar event that I had seen advertised recently but not really looked into or knew much about.

This was its 3rd event in its 2nd year but was on an established permanent site of Ancaster Leisure and run by the RD that also owns the go-kart course onsite.

With 3 distances to choose from, a 1.5km junior “Rascals” course, and a 5km & 10km Adult event.

Arriving onsite to FREE Parking, the event village was alive with activity, there was a registration tent, coffee hut, food stalls including stone baked pizzas, a double You traverse down a rope into the “PIT” and take decker bar bus and merch stalls, with music coming on numerous obstacles back to back such as rings, over the PA from the warm up area and MC David monkey bars, traverse walls, cargo climbs, rope climb, “Titch” Marshall. balance beams, high walls etc until you’re then sent back out onto the course into woodland areas, this is a A quick and easy registration, T-shirt collected, great arena and so much fun! we were then called into the starting pen for a fun and energetic warm up with “Titch” providing good Add into the race, mud mounds, woodland trails, mud After humour to set us on our way! slides, a couple of carries and further obstacles, you certainly get your monies worth! making Having seen some of the obstacles it had advertised I it over was interested to try some innovative obstacles. After making it over the finish line you certainly know the finish you’ve had a good all over body workout! Along with a hamster wheel monkey bars, a finishers line you warped wall, a couple of water slides, an awesome zip Finishers medal and finishers photo complete, I then certainly line over a lake, an attachment style rig and incline headed off to the FREE hot showers, it was then know monkey bars to name a few! polished off nicely with a superb stone fired pizza and you’ve had a beer from the beer bus, all reasonably priced. It’s USP is an awesome Steve Austin “Broken Skull a good all Challenge” Arena area on the 10km course. I stayed around to then watch the Rascals junior race over body go off, kids and parents running together over some workout! fun obstacles with more mud thrown in for good measure, and some awesome smiles on the mud slide once you could see their faces!!

The RD has certainly created a superb family friendly fun and challenging course that’s achievable by all and also challenging for those that want to push themselves.

Great price and with free parking, free showers, T-shirt, medal, drink and snack at the finish you get great value for money.

With next year’s events dates already released of 13th & 14th April 2019, get it booked in your diary.

I’ll certainly be doing this one again!.. Stuart Neail

40 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk RACE : PREVIEW

TOUGHEST Vörå Orienteering The world’s first OCR Orienteering race! 17th August 2018. Norrvalla, Vörå, Finland

Coincidentally this race is being launched in the home 15 challenges to overcome as a team in addition to country of the sport Orienteering. Situated in the deep approx. 20 Toughest signature obstacles. You will forests of northern Finland, teams of 2 will fight to find cover approximately 15km – 20km with a maximum the obstacles over the tough terrain with a compass time of 5 hours in which to complete it. and a map until sunset. With a mix of award-winning obstacles this race will be something special never Are you willing to see if you have what it takes to seen in Finland before! compete? Go to the web page for more info and to register: http://www.toughest.se/en/events/toughest- Toughest Orienteering is a team race with two orienteering/ members per team that will try to find the obstacles and complete them to collect as many points as Make a weekend of it. possible in the shortest period of time. By entering the orienteering race you may also receive 20% discount to Toughest Saturday’s main The team that collects most points by finding and event in Vörå on 18th August 2018. (Code is sent completing obstacles or controls in the shortest time with the registration mail.) wins Toughest Orienteering. The order in which order you complete the obstacles is up to you and is n Included is a free shuttle to Vasa Airport, read part of the strategic game with the exception of the more under the transportation tab. ramp that must be the last obstacle. The course is 8 km long with 40 obstacles and you can choose to run the main race with timing and Points will be awarded for each obstacle completed penalty rounds 10:00 – 13:00 or Toughest Fun Run and may vary depending on the level of difficulty without timing and penalty rounds 13:00 – 15:00. chosen. For more info see here: All teams will start as one. There are approximately http://www.toughest.se/en/events/vora/ We’re sending 2 of our team over. Let us know at [email protected] if you’re going.

01732 452404 For Elite Atheletes to Fun Runners 41 RACE... up and coming Diary dates

tick tick tick JULY 2018 & do AUGUST & do SEPTEMBER & do

01: Go Feral 5k 04: The Lanrick Challenge 01: Gung-Ho

01: Muddy Dog Challenge 04-05: Beach Ballistic 01: Inflatable 5k

01: Delamere Commando 10k Trail 04-05: Total Warrior 01: Beast Race

01: Zeus Race & Dogstacle 10: The RAT 01: It’s Grim Up North

07: Gung-Ho 10-11: Tough Mudder 5k 01: Rat Race Man v Mountain

07: Mud Fusion 11: Wye Valley Challenge 01-02: The Nuts Challenge

07: Muddy Dog Challenge 18: Muddy Dog 01-02: The Wolf Run

07: Rat Race Man v Coast 18-19: Rough Runner 08: Gung-Ho

07: Tough Mudder Euro Championship 18-19: Tough Mudder SW 08: Inflatable 5k

07: The Maverick X Series 22: It’s Grim Up North 08: Grail Quest

07: Water Wipeout 25-26: Overload OCR 08: Nuclear Races

07-08: The Fan Dance 25-26: Tough Mudder 08-09: Rough Runner

07-08: The Little Welly 08-09: Tough Mudder

07-08: Tough Mudder 15: Gung-Ho

14: Colour Obstacle Rush 15: The Gauntlet Games

14: Inflatable 5k 15: Zombie Evacuation

14: Mud Stock 15-16: Spartan

14: Muddy Mayhem 16: Splat Quack Go

14: The Gauntlet Games 22: Gung-Ho

14: Uventure 22: Beast Race

14-15: Spartan 22: Push It For The Peace

15: It’s Grim Up North 22: X Runner

15: Muscle Acre 22-23: Tough Mudder

15: Rood Rampage 22-23: The Little Welly

21: Colour Obstacle Rush 22-23: Mini Military Mud Run

21: Gung-Ho 29: Gung-Ho

21: Jurassic Coast Challenge 29: Muddy Dog Challenge

21: Rat Race Man v Lakes 29: Uventure

21: The Gauntlet Games 29: Autumn Monster

21-22: Rough Runner 29-30: The Wolf Run

21-22: Iron Ram 29-30: Muddy Dog Challenge

28: Colour Obstacle Rush 29-30: Tough Mudder

28: Gung-Ho

28: Muddy Dog Challenge

28: Nuclear Races Summer Party

28-29: Overload OCR

28-29: Tough Mudder

28-29: Mini Military Mud Run

42 For Elite Atheletes to Fun Runners obstaclemudrunner.co.uk RACE : TEAM

Andrea Berquez Claire Jones Dexter Redman McQueen

Donna Jenner-Hall James Husband Jenny Shackleton

Laura Heywood Linda Johnson Mark Avery

Nicky Mileham Phil Dodd-Cruickshank Rich Enderby

Stuart Neail Tom Wilson Xander Dodd-Cruickshank

01732 452404 For Elite Atheletes to Fun Runners 43 Bear Grylls Fitness

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