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BECOME THE RUNNER YOU WANT TO BE!MAY 2012 ISSUE 42www.runningfreemag.co.ukIT TAKES TWOFANCY A TRIATHLON BUTHATE SWIMMING?WHY NOT TRY ADUATHLON? P18FREE MAGAZINETOP TIPSHOW TO IMPROVERECOVERY, P26GRANNY ONTHE RUNGRANDMOTHEROF SEVEN SETSRECORDS, P26A STORY OFREDEMPTIONTHE COACH GETSSENTIMENTAL,P62RUN,DRINK &BE MERRYThe Bacchus WineMarathon has a rathernice vintage! p36WILDRUNNINGRUN IN APACK ORAS A LONEWOLF, P38RACEREPORTLITTLE ROCK,ARKANSAS,P34INTERVIEWLIBBY CLEGG,P4210 REASONSTO LOVEGORE, P16COMPS...WIN THE HUMAN TRAINER ESSENTIAL KIT WORTH £149.99

MAY 2012 ISSUE 43EditorNatalie Lucasnat@runningfreemag.co.ukPublisher and AdvertisingNick Bryant01273 897311nick@runningfreemag.co.ukArt DirectorKelly Floodkelly@runningfreemag.co.ukContributorsJulia Armstrong, Scott Carvey,Fiona Bugler, Lucy Fry, AndyDuBois, Christine Fieldhouse,Adrian Hill, Lucy Ann Prideaux,Seb St John, Alex Clarke,Traviss Wilcox, GrahamAnderson, Louis Waterman-EvansPhotographyNews - Treadmill Junkie by MikeBeardall, Oakfield MediaRunning with Libby Clegg bystuart@sm3studioImage of inspiration fromSpartan RaceAccountsValerie Heasman01273 897311val@runningfreemag.co.ukPublisherNick Bryant01273 897311nick@standfirst-media.comPublished byStandfirst Media Limited,Biz Space, The Mallings,112 Malling StreetLewes, East SussexBN7 2RGPrinted by Williams Press ltdDistributed by WorldwideMagazine Distribution Ltd© Standfirst Media Limited. All rights reserved. Reproduction inany medium without permission is strictly forbidden. Running Freeis published monthly by Standfirst Media Limited (“the publisher”)Whilst every effort is to ensure accuracy, the publisher cannotaccept responsibility for losses resulting from publishing errorshowsoever caused. Views expressed by contributors to RunningFree do not necessarily reflect the views of the publisher. Lettersto Running Free are assumed to be for publication unlessotherwise marked.ISSN 1758 9886THE HIGH-ENERGY MAGAZINE FOREVERYONE WHO RUNS, FREE FROMYOUR FAVOURITE RUNNING SHOPYears ago running a marathon was quite afeat. Now you have to run ultras or perhaps100 marathons back to back, swim theChannel and ride from London to the NorthPole to impress anyone. Do you know thatmore people have actually climbed Everestthan have swum the Channel? With all this inmind, my training programme of running,crossfit, badminton, road cycling and dogwalking now seems not enough. So, not onlyhave I signed up to ride London to Paris thisyear, but I’ve also put my name down for my first triathlon. Which,seeing as I swim like an asthmatic donkey, is going to be tricky! Iflike me, swimming isn’t your strongest thing, then check outLucy’s feature on Duathlons (P18), which simply takes swimmingout of the picture. Check out the news and the story of CaptainPowers (P8), he’s taking triathlon to the max and is attempting a20 mile swim, 870 mile cycle ride and 140 mile run for Help forHeroes. Good luck Captain Powers.Natalie Lucas, EditorBECOME THE RUNNER YOU WANT TO BE!www.runningfreemag.co.ukIT TAKES TWOFANCY A TRIATHLON BUTHATE SWIMMING?WHY NOT TRY ADUATHLON? P18GRANNY ONTHE RUNGRANDMOTHEROF SEVEN SETSRECORDS, P26A STORY OFREDEMPTIONTHE COACH GETSSENTIMENTAL,P62RUN,DRINK &BE MERRYThe Bacchus WineMarathon has a rathernice vintage! p36FREE MAGAZINETOP TIPSHOW TO IMPROVERECOVERY, P26WILDRUNNINGRUN IN APACK ORAS A LONEWOLF, P38RACEREPORTLITTLE ROCK,ARKANSAS,P34INTERVIEWLIBBY CLEGG,P4210 REASONSTO LOVEGORE, P16COMPS...WIN THE HUMAN TRAINER ESSENTIAL KIT WORTH £149.99COVER IMAGE:BACCHUS WINE MARATHONWINBROOKS VAPOR 10 £80Inspired by the Adrenaline GTS and built withvalue in mind, the Vapor 10 now comes withpatent pending circular Brooks DNA foradaptable cushioning and a caterpillar crashpad for a smooth transition.With its clean lookand versatile features, this sharp shoe is idealfor new and younger runners. Check out Brooksrunning range at www.brooksrunning.co.uk Enter at www.runningfreemag.co.ukwww.runningfreemag.co.uk 3

CONTENTSPg 18GEAR & GOINGS ON3 START LINEThe Ed looks forward to a summer packed withcross-training6 SHOPPING LISTwatches and running belts8 FOOTLINESCaptain Powers tackles the mother of triathlons,covering 1000 miles across Britain13 READER REVIEWSThe latest sports sunglasses tried and tested14 COMPETITIONSWin a Human Trainer, Vango Rucksacks, NutritionPacks and Mule Bars16 10 REASONS TO LOVE…Gore - superb running and riding apparelPg 32PERFORMANCE18 IT TAKES TWOFind out all you need to know about duathlons22 MIX IT UP24 WOMEN ON THE RUNHeather Harris is a Granny on the run26 TOP TIPS: On how to improve recovery29 CROSSFITnever have felt stronger30 NUTRITION Q&ALucy-Ann answers your questions about foodand drinkPg6Pg34RACES32 IMAGE OF INSPIRATIONSpartan Race34 RACE THE WORLD: LITTLE ROCK, ARKANSAS38 WILD RUNNINGThe Wolf Run combines mud, trail and obstacles40 CULTURAL RUNNINGYou can go on holiday and still runRUNNERS42 INTERVIEW: LIBBY CLEGGThe Ed catches up with a Paralympian who44 RUNNING INJURIES EXPLAINED& JULIA’S COLUMNGait analysis and Julia considers cross-training46 HEROES: ROSA MOTA48 PERSONAL BESTRunning York Wall for Tuberous Sclerosis50 RACE LISTINGS & REPORTSThere’s so many to choose from62 COACH CARVEYThe Coach makes the Ed cry......4 www.runningfreemag.co.uk

PureProject - Men’s PureCadencebrooksrunning.co.uk@brooksrunninguk

GEAR & GADGETSHYDRATIONBELTSDrink onthe runULTIMATEPERFORMANCEHYDRATION BELT £19.99www.ultimate-performance.co.ukAngled for easy access. Smalland neat. Zipped mesh pocketfor essentials.ASICS WAISTPACK £15www.asics.co.ukComfortable belt, nicelypadded with lots of pocketsand room for one bottle.Stayed in placewhilst running.RUNNINGT-SHIRTSSo many tochoose fromFLEETFOOT IIRUNNING BELT £29.99www.workplay-bags.comMoulded to fit a women’s body. Practically nobounce as it sits comfortably low on the waist.It can carry a water bottle plus essentials.ASHMEI T £75www.ashmei.comExpensive but soworth it. Gorgeous Tmade from 100%merino wool, whichmakes it feel softand luxurious.BROOKSEPIPHANY T £17www.brooksrunning.co.ukLovely summer colourwith fabric that is ultralightweight andtransfers moisture.Sun protection of UPF40 plus. Plus handypocket at right hip.DOUNLIMITEDCOMFORT T £21.99www.dounlimited.com100% cotton makes for asuper soft T. Verycomfortable and more forfashion post run.6 www.runningfreemag.co.uk

Great to have some brand new brands thismonth with Ts, fitness watches and beltsCAMEL BAKDELANEY PLUSBELT £32.99www.zyro.co.ukA good quality,great looking beltthat has a cleverself-sealing jetvalve. Plus thetechnology meansno plastic taste inthe mouth.FITNESSWATCHESStay inrunning sync!MOTOACTV8GB GPSSPORTS DEVICE£249.99www.nemesisactive.comTracking includespace, distance,calories burned, andmap of routecovered, withautomatic wirelesssyncing of workoutdata online.GARMIN FORERUNNER910XT £359.99www.garmin.co.ukAn all-in-one GPS for running,cycling and swimming. Simpleto use plus data can beuploaded to Garmin online. Myreviewer says couldn’t livewithout it!GEAR AND GOINGS ONSUUNTO M4£100www.suunto.comFitness test andweightmanagementfunctions. Givesa daily exerciseinstruction andmotivationalfeedback. Plusyou can uploadthe data online.TECH4OACCELERATORWOMEN’S£114.99www.tech4o.euChecks speed,distance, calories,steps and heartrate. Plus includeslogbook,countdown timerand is waterresistant.ODLO CREWNEW RACE T£60www.odlo.comGreat length andgood stretch sofeels verycomfortable whenrunning. Alsoprevents anyunpleasant smells.CRAGHOPPERSCAPA T £25www.craghoppers.comA silver yarn isincorporated in thefabric for naturalanti-bacterial action;great for a long run! Verysoft to touch with perfectlong fit.MAMMUTAELECTRA T£50www.mammut.chDry fabric wickssweat away,breathable andtailored to thebody for a greatfit. Plus aantimicrobialfeature gets ridof odour.www.runningfreemag.co.uk 7

NEWSCAPTAIN POWERSTo raise funds for wounded and injured soldiers through Help for Heroes,Captain Simon Powers is preparing for his Battle Back 1000 challenge. BattleBack uses sport and adventure training to aid the recovery of wounded,injured and sick personnel. His challenge is pretty awesome - a 1000 milejourney across Britain, which includes a 20 mile swim, 870 mile cycle ride and140 mile run. That’s a triathlon and a half! Diabetic Captain Powers says: “Ihave named it Battle Back 1000 as this is my own way of battling back for allmy injured army colleagues who have given so much for their country.” Theultratriathlon event will take place over a 14 day period starting on 2nd June2012. Visit www.battleback1000.comGEAR AND GOINGS ON PERFORMANCE RACES RUNNERSARTIC RUNCompetitors from 16 different countries headed to the North Pole for a very coldrun. Scottish doctor, Andrew Murray was named the winner of the UVU North PoleMarathon and became the first Britain to win the race in 4:17. Not only didparticipants brave up to -40°c temperatures and blizzards, they ran on aprecarious surface of ice floes just 2-3 metres thick.

GEAR AND GOINGS ONNEWSTREADMILL JUNKIESTo support children’s cancer charity, Clic Sargeant, thelocals of Henfield, West Sussex raised £25,000 byrunning marathons on treadmills. Over 140 peopletook part at Henfield Leisure Centre in early April.Indeed, three of the runners each ran seven marathonsin seven days! Samantha Bremner, Malcolm Lane andTim Jones raised almost £7,000 alone. Organiser,Tracey Prescott was sparked into action by the plightof her nephew, six year old Ashton Hayne, who wasdiagnosed with leukaemia two years ago.Visit www.777fundraising.com.New London UltraThe Royal Parks Foundation inpartnership with Scope, recentlylaunched the Ultra. This 50K eventcombines highlights of the capitalcity with five of the eight picturesqueRoyal Parks. The runners will set offafter the Half Marathon on Sunday 7October 2012. All participantsneed to raise £750 to support thework of Scope; a charity that workswith disabled people and the RoyalParks Foundation; the charity thathelps keep 5,000 acres of London’sgreen space in great shape.Visit www.royalparksultra.comREAPERWhat do Rivers, Earth, Pain andExtreme Running mean? The answeris REAPER – a brand new event thattook place on the 1st April atPippingford Park in East Sussex.Runners had to tackle 30 obstacles onthe 5.5 mile course. Within half a mileof leaving the start line, the runnerswere already wading through a gulley,under cargo nets and over a wall, untilthey reached one of the toughestobstacles on the course – the swamp.Leading lady Alexandra Taylor wasone of the first into this deep expanseof mud, and was helped out by themarshal, after finding herself unableto move any further! For more eventsvisit www.reaperevents.co.uk.Fastest 10K in the WorldEthiopian Kenenisa Bekele recentlyrecorded the fastest 10K time in theWorld at the SPAR Great IrelandRun, with a time of 27.49!Bekele has struggled with injuriesover the last two years and finished11th at the Bupa Great EdinburghCross Country in January. Howeverclearly in Ireland he proved he isstill a force to be reckoned with.This 29-year-old finished almost aminute ahead of Ayad Lamdassamof Spain, who clocked 28:48 withItaly’s Daniele Meucci hot on hisheels by only a second behind.Bekele, although not anexperienced roadrunner,immediately placed his foot firmlyon the accelerator to quickly openup a 100m gap which he continuedto extend almost stride-by-strideover the testing course, which has athree kilometres uphill finishingstretch in Phoenix Park.10 www.runningfreemag.co.uk

INTRODUCING KINVARA 3saucony.co.uk/kinvara3

RUNNING SUNGLASSESWith summer fast approaching, we look at agreat range of products on the marketGEAR AND GOINGS ONSPRINT PRESCRIPTION £159.95www.optilabs.com They say: Ergonomic wraparound frames, streamlined for optimumairflow and styled for comfort, available with a choice of lenses.Choose from polarised, mirror-finish, photochromic, or our ‘lens for allseasons’. All lenses 100% UV protective. We say: “These glassesare perfect for running. Comfortable and lightweight but also toughand flexible. There’s no trouble with distortion and the transition stylelens means they’re ideal for any situation.” Lina Esposito, FinchleyRYDERS SHOT £47.00www.ryderseyewear.com They say: Lightweight women’s specific sunglasses offer photochromiclenses that adapt to differing light conditions. Nose and temple padskeep them securely in place. Shatterproof frames and lens. 100%protection from UVA & UVB light. We say: “Gorgeous pink framesmake these sunglasses really stylish. They sit very comfortably on theface and never moved whilst I was out running. Plus I also wore themriding my bike as training for a triathlon.” Maria Stone, NewcastleMAUI JIM £132www.mauijim.co.uk They say: Perfect for playing sports or catching rays at the beach asthey are saltwater safe and hug the head. Sporty, semi-rimless frameoffers an unobstructed view. Plus patented colour optimising lensesfor a glare free experience. We say: “So featherlight you don’t knowyou are wearing them. The frames are very flexible and offer a superbgrip so they don’t move if you are sweating on the run! The polarizedlenses cut out virtually all glare.” Corinne Walker, AldershotOAKLEY RADARLOCK £200uk.oakley.com They say: The newest evolution of the Switchlock family,Radarlock, has the next level of lens interchangability. Followingthe Fast Jacket the Radarlock is the easiest and most hassle freesunglasses to suit all running conditions. We say: “The bestsunglasses I’ve ever had! The switch lock technology makes it reallyeasy to change the lenses depending on the sunshine. I didn’t feellike I was wearing them at all.” Nick Bryant, EdenbridgeBLOC SHIFTER £49.02www.amazon.co.uk They say: These multi lens sunglasses offer 100% UV Protection.They provide athletes with the ultimate in performance and protection. Acomfortable, lightweight flexible virtually indestructible frame for highspeed pursuits. We say: “Cool, lightweight, neat and close fitting.You hardly feel like you are wearing these when exercising. Plus theylook fantastic and don’t pinch at all at the side of the head. Althoughnot polarized they have good UV protection.” Clayton Hackney, ExeterPRADA SPORT £125.90www.pretavoir.co.uk They say: Lightweight, with a visor-style lens for uninhibitedviewing with 100% UV protection. The acetate frames feature rubbertemple grips to ensure they stay in place during exercise. Style as wellas performance. We say: “The wrap around design is both functionaland stylish. They are very comfortable and lightweight which isbrilliant whilst out running. They cover a large area of the face andfeel very protective. I simply love them!” Julie Bedford, Westerhamwww.runningfreemag.co.uk 13

GEAR AND GOINGS ONCOMPETITIONSFree goodies up for grabs – enter at www.runningfreemag.co.uk1 X THE HUMAN TRAINER ESSENTIAL KIT WORTH £149.99The ultimate suspension trainer, perfect for improving yourrunning fitness using just your bodyweight, with exercisessuch as plyometric lunges and squats. The dual strap systemencourages biomechanically correct movement whetherusing the handles or foot cradles and the DVD included in thekit has three full body circuits, two stretching circuits and abonus abs and core workout. Accessories (such as the newOlympic Ring and Rotational Pulley attachments) add evenmore exercises and the straps can be anchored to anythingfrom a door to a tree branch so you can work out nearlyanywhere. The Essential Kit comes with 2 main straps, 2 dooranchors, 2 handles, 2 foot cradles, a manual and a HumanTrainer Circuit 7 DVD. Visit www.physicalcompany.co.uk Enter at www.runningfreemag.co.uk3 X BOX OF MULEBAR KICKS ENERGY GELSWORTH £36 EACHThe improved recipes have all the best MuleBar factors from before;unique fast tear packaging, 100% natural, ethically sourced real foodcontents that are easy on thestomach with no hiddennasties or ingredients.But they have fine-tuned thethree existing flavours to makethem softer, smoother, tastierand easier to get down, thusmeeting the exacting energyneeds of a runner. Visit:www.mulebar.com Enter atwww.runningfreemag.co.uk3 X PATRICK HOLFORD OPTIMUM NUTRITIONPACK WORTH £39.95 EACHThis potent combination supplement pack of vitamins, minerals,antioxidants and essential fats will provide optimum runningperformance. Each day’s supply is presented in a convenient blisterstrip format to take with you when you are onthe go. The pack supplies unique essentialomegas and potent antioxidant support aswell as essential nutrients including vitaminA, B complex, iron, zinc, selenium andchromium and is particularly high incalcium, magnesium and vitamin D. Visitwww.totallynourish.com Enter at www.runningfreemag.co.uk5 X VANGO SPRINT RUCSACSWORTH £22 EACHOffering streamlinedstability and weighing only400g, the Vango Sprinttechnical rucsacs meet theneeds of many a sportsenthusiast when weight is akey consideration. For fluidon the move, a Sprint is theperfect option deliveringfast hydration when youneed it most. Available inblack or citron and with anairmesh back system,runners will appreciate thiscompact 3 litre packcontaining a 2 litre hydrationbladder. Visitwww.vango.co.uk Enter at www.runningfreemag.co.ukCLOSING DATE: 31 MAY 2012DON’T MISS IT!You can enter all of our competitions online at:www.runningfreemag.co.uk. Visit the website afterthe closing date to see if you’ve won.There is no purchase necessary to enter these competitions. Employeesof Physical Company, Mulebar, Vango and Patrick Holford are noteligible to enter these competitions. The winners will be picked atrandom from the correct entries received by the closing date.No correspondence will be entered into regarding this competition.There is no cash alternative to the prize.14 www.runningfreemag.co.uk

GEAR AND GOINGS ON10 REASONSTO LOVE...GORE RUNNING WEAR ®Success is Gore’s head to toe and skin to shell thinking and itscommitment to weather protection, cutting edge engineeringand desire to help runners get the most out of their run1The GORE RUNNINGWEAR® design teamunderstand how to usefunctional GORE-TEX®,WINDSTOPPER® and Goreselected fabrics in theirdesigns in order to engineerquality products that are fitfor use.2The new Air Ladycollection for SpringSummer 2012 is currentlyflying off the shelves as itoffers female runners afunctional yet fashionable andfeminine look. The nowoutdated design motto of‘shrink it and pink it’ has beenignored and this range offerscontemporary design andstate-of-the-art functionalityso women of all runningabilities can feel really goodand look fantastic in theirrunning gear.3Comedian John Bishopwore GORE RUNNINGWEAR® from the winterrange to complete his 3marathons which made uppart of his fundraising Weekof Hell for Sport Relief inMarch. You can still sponsorJohn by visiting – www.sportrelief.com/donate/john-bishop4Designed by experts inthe running arena, thebrand stands for high-techfunction and durablepremium quality andrepeatedly manages to setnew standards that allowrunners to improve theirperformance by offeringthem optimum protectioncoupled with smart design.5The men’s and ladycollections are split intorunning performance andability categories to helpconsumers find the perfectgarments and accessoriesfor their individual needs.These are: Performance;Ambitious and Fitness.6For this coming autumn/winter look out forjackets and shorts madeutilising GORE-TEX® Activeproduct technology whichoffers extreme breathability,fabulous sweat management,durable waterproofness andwindproofness and it’s alsoincredibly lightweight.7With the increasingpopularity of off-road/cross country running notonly in mainland Europe butalso in the UK, GORERUNNING WEAR® hasspecifically designed anX-Running Range, with lots ofstretch built into the designof garments for optimumfreedom of movement forgetting over the most difficultof terrain.For performance and8 marathon runners, theMagnitude range isincredibly lightweight,highly wicking and weldedseams to help reduce therisk of chaffing.Runners’ safety9 regardless of the time ofyear is vital and all garmentshave highly reflective logos,seam strips and printsincorporated into theirdesign for this reason.This brand has always10focused on a head to toeand skin to shell philosophyand launched GORERUNNING WEAR® OutfitSystems this year whichfocuses on the overallinteraction between fit,function and fabrics and themost critical feature: howthey all interact with themovements of the humanbody. You’ll find OutfitSystems for every weathertype and running need soyou focus on your runningand GORE RUNNINGWEAR® will focus on you.www.gorerunningwear.co.uk16 www.runningfreemag.co.uk

Be part of the summer of sport in 2012. Tri Togetheris a sprint distance triathlon for people of all ages and abilitiesto swim, bike and run together. Take part on your own or in a relay team.Register online now. Entry from just £32 per person.Crystal Palace National Sports Centre, London.Text ‘TRI’ to 80878 * or visitwww.lcdisability.org/tritogether*standard text rates applyRegistered charity no: 218186 (England & Wales) and no: SCO015117 (Scotland). To request a call back send one standard rate SMS to 80878 usingkeyword TRI. Please obtain bill payer’s permission. Participants will then receive one response SMS and a call back from Leonard Cheshire Disability.

TAKESTWOITWant to try a triathlon but fear you might drown? The simpleanswer is a duathlon. Lucy Fry reports.Half marathon? Tick.Marathon? Tick. Triathlon?Tick… These are all greatevents, and completing anyof them is, without doubt, a hugeachievement, but if, like me, you preferto go against the masses and trysomething a little different, then maybeit’s time for Duathlon.WHAT IS A DUATHLON?Much underrated and far less popularamong recreational runners thantriathlon, Duathlon is a three-leg,two-discipline event, always involving arun, bike, run, in that order. Much liketriathlons, there are different distancecategories so that those wanting thebiggest challenge can go ‘Classic’ (10Krun, 40k cycle and 5K run) and thosewanting something shorter can go forthe ‘sprint’ distance (5K run, 10K cycle,2.5K run). Even these are flexiblethough; the London Duathlon forexample has in the past involved a 9Krun, 20K cycle and then 5K run, so it’sbest to check each event individually.If you’re a runner, you might well askthe question, why mix it up? But foranybody who’s suffered overuseinjuries and knows the pain (bothphysically and emotionally) of notbeing able to run, duathlon training is agreat alternative to running becausewhen you’re cycling, it’s non impact (soyou save your joints a little bit) and yetthe kind of cardiovascular fitness andleg strength needed is similar(generally speaking) to that required ofrecreational runners.WHY DUATHLON?Still need more reasons to try one?Well…Firstly, it’s super accessible. All youneed is a half decent bike and yourrunning shoes and you’re off. It’s alsobeen around since… well, since peoplehave been cycling to a park to go for arun, and then cycling home.Jon Cowell is a qualified Triathlon andDuathlon coach with British TriathlonFederation (for governance, the sport ofDuathlon falls under the umbrella of theInternational Triathlon Union),Endurance Running Coach andStrength and Conditioning coach withUK Athletic and has over 20 yearscoaching experience with athletesuccess at World and European level.He says: “A quick run around the block,18 www.runningfreemag.co.uk

put your helmet on and cycle a slightlylonger loop, then back home again,ditch the bike and helmet and run thatfirst loop again. Job done! Your firstduathlon is complete! How did youfind it? Did you struggle to put yourhelmet on when you finished your run?Did you feel slightly off balance whenyou started out on your ride? Howwere those legs when you tried to getoff your bike? How much slower wasyour second run compared to yourfirst? If you can answer all thesequestions, then… welcome to theworld of Duathlon!”NO NEED TO GET WET!Secondly, there is no swimmingwhatsoever, not in a swimming pool(where you know you really shouldtumble turn but it’s just so hard), nor ina freezing lake or river while othersthrash at your head with their arms andall you can see is a series of swimmingcaps like eggs bobbing on the water.Training for a Duathlon doesn’t meanpaying for entry to a pool, arriving at aspecific time when kids aren’t allowedIt’s super accessible.All you need is a halfdecent bike and yourrunning shoes andyou’re off.and it’s possible to swim lengths, orchlorinated skin while you sit at yourdesk for the rest of the day. It’s not thatI’m anti-swimming (in fact an openwater swim is on my to-do list preciselybecause I find the prospect quitedaunting) it’s just that many keenrunners who want to cross-train don’thave the time or inclination to train forthe swimming part of a triathlon.With Duathlon however, there’s stillopportunity to get outdoors, gettraining and broaden your horizons abit. Of course, then, at some point, youcan always think about addingswimming into the mix.Thirdly, your legs are always going tohate you when you get off the bike andmake them run again, for the secondtime. Which means that, fourthly (sinceanything we find hard is usually fairlygood for us in the long run) training fora Duathlon is only going to improveyour fitness levels overall.Cowell agrees: ‘That feeling of notowning your legs when you get off thebike is what makes Duathlon sochallenging. Having already depletedyour energy levels on the first bike andrun you are now trying to re engagethose hip flexors, straighten those coremuscles and squeeze the last remainingstrength from those tired calf muscles.Sadly those feelings never completelygo away, you just get better at dealingwith it whilst aiming to go faster. You’lllove it!”

PERFORMANCETRAININGTIPS1Get in the right zone.Pat Leahy is a professionalironman, triathlon and duathloncoach (www.provo2.com). Hetook me through a series of tests(starting at £144) in order that he couldascertain my training requirements andwrite me a bespoke training plan.These included a Resting MetabolicRate test to assess my caloric needs atrest and during times of intensetraining, and a VO2 max test toascertain my current fitness levels andestablish which training zones I shouldbe working in.2Include some strengthwork and brick sessionsthan one discipline). Dominic(ie. sessions that build on moreSeymour is an ex-duathlete andPersonal Trainer at Pure Gym (where a24-hour, no contract membership startsfrom £17.99 a month. For moreinformation, visit www.puregym.com).He says: “Your training should consist ofsome running, some cycling and atleast one session a week where youcombine both, with no rest in between.It’s also a good idea to do some lightstrength work in the gym, focusing onexercises that require core engagementlike squats and deadlifts.”3Nutrition is important.If you’re working hard for morethan an hour you’re going toneed more than just water tokeep you going. Pat Leahyrecommends Maxifuel (www.maxifuel.com) products (you can see himspeaking about them here:www.maxifuel.com/maxifuelranges/recovery), who sell various drinks, gelsand capsules designed to help you trainharder and recover quicker. During mytraining I found Recover Maxparticularly useful. It’s a blend of 3:1carbohydrate to protein, designed toquickly release energy into the musclesand support their repair.During long runs or rides, Maxifuel’sViperActive gels were a godsend – youcan tuck them inside your shorts orbackpack and grab one when you feelyou can’t go on… wait a few minutesand bang, you’ll feel some energykick in!4Take care of your back.If your back isn’t super strongyou might find long rides makeyou ache in that area. Ensuringyour bike is set up right will help withthis (most specialist bike shops willoffer this service or know of someonewho does), but if you want a bit morehands-on help (without the hands), exNational Champion track cyclist turnedOsteopath, Adam Dallison has inventedPosture Plast (www.postureplast.co.uk),a self-adhesive x-shaped patch whichactively works with your body to ensureyou move your back safely. Postureplast sticks onto your lower back andcontrols your movement so that you canonly move as your spine was intendedto; you can’t slouch when you wear itand you have to bend from the knees.You can move around freely but can’treach the point where the disc,ligament or muscle is under tensionand could be strained. He says: “It’s allvery well us Osteopaths telling peoplehow to bend and sit but when thepatient goes home that advicegenerally goes out the window. Peopleare constantly using old habits andaggravating injuries. But the postureplast has a stimulatory affect onproprioception – the body’ssubconscious spatial awareness -therefore there’s a learning affect init too.”UPCOMING EVENTS Every winter/spring Maxifuel run aseries of Duathlons at Dorney Lake inWindsor. Visit www.maxifuel.com/eventguide.htmlThe London Duathlon in RichmondPark is on 9th September 2012. Visitwww.londonduathlon.co.ukAlso visit www.tri247.com for moreupcoming Duathlon events.20 www.runningfreemag.co.uk

Mix it up“Last year I became thefirst woman in theworld to do theEnduroman Arch to Arc.”Rachael Cadman, 30, is a trainingofficer with the RAF, and she livesin Cranwell, Lincolnshire.“I’ve been a runner since leavingschool at 18 and after taking part in10K runs and half marathons, Imoved up to doing triathlons in the2004/2005 season. I did my firstIronman in 2006.Last year I became the first womanin the world to do the EnduromanArch to Arc. This involved an 87-milerun from Marble Arch in London toDover, a 22-mile swim across theChannel and a 187-mile cycle ridefrom Calais to the Arc de Triomphein Paris. My time was 97 hours.The great thing about crosstraining is the variety – if you havehad a hard run one day, you can do aswim the next day. You can trainevery day but by using a differentset of muscles you reduce the impacton just one part of the body.I train in all three sports but I alsodo strength training in the gym andsome Pilates and yoga stretchesonce or twice a week. I’m a bigbeliever in strength exercises andhaving a strong core. I’m sponsoredby Herbalife24 which is a brilliantproduct. Even though I do highintensity training, I have veryfew injuries which I put down tocross training.”“Cross training allowsthe body to catch up andlets the muscles you usedpreviously recover.”Tom Fitzsimons, 37, is aninspirational speaker, fromWakefield, West Yorkshire.“I started running in 2006. I’m arecovering alcoholic and that year Iweighed 18st and I had a 44-inchwaist. As part of my detox I knew Ihad to do some exercise so I justput on my shorts and went for a run.Within six weeks I had done myfirst 10K race.Once I had lost 5st I decided tobecome a personal trainer and Ifound I really enjoyed the gym – Iloved the technical side of trainingand making sure my clients were inthe right positions for their exercises. Ifound that lifting weights meant I wasbecoming a better runner.Now I run 60 miles a week, I dothree one-hour sessions at the gymand I cycle 100 miles a week. Crosstraining is about injury preventionrather than cure, and if you have astronger core, you’re better equippedto cope when injury sets in.I’ve done 30 marathons and 12ultramarathons in four years and Icompleted the Marathon des Sables(155 miles across the Sahara) in 2010. Iadvise my clients to exercise for fun.Cross training allows the body tocatch up and lets the muscles youused previously recover.”Visit www.tomfitzsimons.co.uk“Doing the differentexercises keeps me fitand uninjured, but it’squite tiring.”Nicki Stewart, 42, is director ofDiverse Hampers, fromBridgwater, Somerset.“I started running about five yearsago with a 5K Race for Life and builtup to half marathons - my PB is 1:40.I’ve always done spinning classes atthe gym; then three months ago, Istarted cycling and more recently Ihave taken up swimming.I’m taking part in my first Ironmanat Wimbleball Lake in Somerset inJune, so I now spend about two hoursa day exercising. For that I have to doa 1.2 mile lake swim, a 56-mile bikeride with 54 hills and a halfmarathon. As well as running,cycling and swimming, I do aone-hour pump class and a spinningclass at the gym, and I do my own30-minute kettlebell routine.Doing the different exerciseskeeps me fit and uninjured, but it’squite tiring. I haven’t had a rest dayfor nearly a month. In an averageweek I cycle 35 miles, I swim a miletwice a week and I run about 40miles. I find that alternating thetraining works well for me.I know that I will feel real euphoriaonce I have done my Ironman and Iprobably will get hooked! Running isalways going to be my favourite ofthe three, and swimming will remainmy bugbear!”22 www.runningfreemag.co.uk

Six runners tell Christine Fieldhouse how they like toadd cross training into their fitness schedulesPERFORMANCE“If you do just onesport, you’re more at riskof a repetitive injury.”Howard Davis, 49, is a companyowner, from Hitchin,Hertfordshire.“I picked up a leaflet abouttriathlons after doing the LondonMarathon – at that time, in 1997, Ididn’t even know what a triathlonwas! But I went ahead and enteredthe London Triathlon, which meantborrowing a bike. The first time Iswam in open water was when Ijumped into the Thames!But I loved it and since then I havedone 13 Ironman competitions, adouble and even a treble Ironman!I love the variety of cross training– there’s never time to get boredeither physically or mentally.Sometimes I combine the two and gofor a cycle session and then a run,but often I stick to training in just oneof the sports.I find running is hard on the bodyand if you run every day, there’smore of an impact on your body,especially as you get older. If you dojust one sport, you’re more at risk ofa repetitive injury. It’s good to dosome swimming the day after a longrun as it’s non weight-bearing but ituses all the muscles.I try and do at least an hour’s sessionevery day and at the weekends I doa longer bike ride and a run. Plus Irun a personal training company.”Visit www.tri1.co.uk.“On top of all that I’mgoing to climb MountKilimanjaro next monthwith a friend.”Rachel Ross Russell, 42, is avoluntary worker, fromNorthallerton, North Yorkshire.“I’ve learnt from experience thatrunners get more injuries when theydon’t cross train and for that reason Inow have a schedule of variousexercises that ensure my whole bodyis equipped to run.I’ve always enjoyed running and Iwon the Swaledale Marathon inYorkshire in 2005. I also won thewomen’s 10-miles for the YorkshireChampionships that year.But I have had periods of injuryand I now make sure I cross trainwith a 45-minute spinning class threetimes a week, and two half-hoursessions of Swiss ball for corestability. I also use a cross trainer.On top of all that I’m going toclimb Mount Kilimanjaro next monthwith a friend to raise money forHope and Homes For Children, aninternational charity, so I’ve been outhiking and covering distances like13 miles in four hours. We’re going tobe doing the Rongai Route, whichwill mean six of our seven days onthe mountain will be spent climbing.We’ll be walking for up to six hoursmost days, but on the day we go tothe summit, we’ll be climbing for 11to15 hours.” To sponsor Rachel visitwww.justgiving.com/gill-rachel-kili“I like to alternate myrunning with netball,where I play wing attackor goal attack.”Pete Hall, 32, is a databasemanager, from Dalston,north-east London.“I took up running to train for the2010 London Marathon, but I sufferfrom a lower back problem, whichaffected my knee so I had to defermy entry last year. When my backproblem starts up, the muscles gointo spasm and I can’t walk for aweek. It gets really bad.I’ve found that doing a variety ofsports helps my back. I work for thechildren’s cancer charity, ClicSargent, and I play netball andsoftball for their teams. I like toalternate my running with netball,where I play wing attack or goalattack. I’m also the team captain.I usually do an hour of netball onMondays, a 4-mile run on Tuesdays,and on Wednesdays I go for a halfhour swim. On Thursday andSaturday I go for eight mile runs andon Sunday I do a 15 mile run. I alsodo a softball session on Thursdayevenings.Varying my exercise really helpsmy back problem and it helps me tomix my exercise up a bit. I was arunner while I was at school so it’sbeen good to get back into it. I justneed to keep my injuries at bay!”To sponsor Pete visit www.virginmoneygiving.com/PeterHallwww.runningfreemag.co.uk 23

Product of the month Product of the month Product of the monthPERFORMANCEGRANNY ONTHE RUNHeather Harris meets59 year-old runner, Jane JaffeRunning 22 miles on a Mondaymorning is not the traditionalpastime of your averageGrandma. But that’s exactlywhat Jane Jaffe does. “I don’t knowanyone else my age who even jogs letalone runs marathons!” laughed 59year-old Jane when I joined her at theend of her four hour training sessionaround the country lanes ofHertfordshire with eight other ladies.With three children, seven grandchildren(aged between five weeks and five years),plus volunteer work for the Norwoodcharity for people with learningdisabilities, Jane has never felt fitter.RECORD SETTER“I can honestly say I have more energynow than ever. I’m starting to win prizesin races and I even set a course recordat a recent 10K in my age category.”Jane puts her new found speed down tothe David Lloyd Pacers Running Clubbased in Bushey, Hertfordshire whichshe joined in 2010. “The first time I wentout with them, we ran through thewoods and I struggled to keep up butthe other, much younger runners, wereall so supportive they convinced me tostick at it.” And it certainly paid off.Having run and walked her firstmarathon seven years ago in five and ahalf hours, Jane took an hour off hertime in 2010 and hopes to shaveanother fifteen minutes this year to earnherself a good for age place (and raiseover £2,000 for Norwood). “After that I’llbe 60 so can run it slower and still qualify!”FRUSTRATED WALKERShe first pulled on a pair of trainersaged 40 but was forced to give it upafter two major back operations. Aftertaking up power walking instead sheentered the Breast Cancer charityMoonwalk: “I found walking 26 milesthrough the night so frustrating anddecided there and then that I wouldenter the London Marathon.” So afterpersuading her younger sister, Melanie,to join her, they set off on a five milerun, however just as they came into thefinal mile, Mel passed out on the kerb(later discovered to be due to lack ofbreakfast). Determined not to bebeaten, the sisters stuck at it and soonMel was entering races and gettingbetter and better (her marathon PB is3.57). Now aged 54, when she joins Janeon the London marathon start line, itwill be her 17th event at this distanceincluding the New York, Florence andTiberius Marathons…KEEP IT IN THE FAMILY“Seeing us compete has convinced mydaughters to take it up. They’verecently joined a beginners runningclub and my seven grandchildren arealways asking me to run with them,”Jane said adding that she looks afterthem three days a week, which alsohelps keep her fit. “I’m often spottedrunning around Stanmore holdingtheir hands!” Jane gets very cross whenpeople younger than her complain thatthey can’t run because they’re notsporty. “I tell them that anyone can doit. After all it’s just putting one foot infront of the other and if I can do it witha bad back then anyone can.”HEALTHY EATINGNow running four times a weekincluding speed sessions with thePacers Running Club and longmarathon training sessions, Jane’s mainproblem is her nutrition. A vegetarianfor many years she does struggle toget the protein she needs to repairher sore muscles. “ I’ve never takensupplements but have discovered‘protein balls’ which I take after everylong run and I don’t know if itspsychological but they seem to keepme in full working order!” She’s alsohighly disciplined, always getting to thegym early to do her warm-up on thecross trainer followed by a series ofstrengthening squats and lunges. Andshe has no plans to hang up herrunning vest. Her husband, Steve is fullysupportive although he’s never beentempted to join her, preferringexercising around a golf course.NEW AGE BRACKET“It will be interesting in June, as Melwill come into my age bracket, so forthe first time we’ll be competingagainst each other for the trophies.Hopefully some friendly sibling rivalrywill be good for both of us.” So theveterans of Hertfordshire had betterlook out. The rate these two ladies aregoing they’ll be winning the youngerage categories too. As one of Jane’sfellow running club membersconfessed, “I keep using my age asan excuse for getting slower andthen I watch Jane disappear intothe distance!”STAY SOFTEternal Skincare moisturisercontains over 50% pure aloevera, making it nourishing forrunners who are regularly out in allweather conditions. And it’s practical ascan be used on theface, hands and body.Plus it’s non greasy.Priced at £30 it’savailable from www.eternalskincare.com.24 www.runningfreemag.co.uk

Ultra TrailRunning CampsHelping You Go The Extra MileFell, Mountain or Ultra Runner?Training & Coaching, Mountain Skills & Navigation,Night Running, Alpine Altitude TrainingCamps Designed by World ClassAdventure Athletes &Mountain Professionals:Andy MounceyEnduroman Arch 2 ArcChallenge Stage RecordHolder, Lakeland 100,Marathon of Great Britain& Spain…Phil CoatesInternational ExpeditionLeader, Everest, Greenland,Magnetic North Pole,Antarctica…New 2012 scheduleFrench Alps, Crete, Night Runningand much more…For more details:www.alpine-oasis.comannie@alpine-oasis.com 0845 250 0648

forrecoveryPERFORMANCERecovery is often the forgotten element of training. Without recovery there isno chance for the body to mend from the physical and hormonal stress thatrunning subjects it to. Simply not running isn’t the best way to recover fromrunning. To make sure you get the most training benefit from your runningfollow these top tips.1Schedule Easy Weeks IntoYour TrainingEvery 3rd or 4th week, drop theamount of training by 30% or more andreduce the intensity of your runs toallow your body a chance toregenerate. Even if you don’t feel likeyou need a recovery week it is stillimportant to have one. Sometimes wedon’t realise how tired we are until weslow down.2Active Recovery Is BetterThan Doing NothingGentle exercise is great forrecovery. It places very little stress onthe body and speeds up the blood flowto improve muscle repair. Exercise likewalking, bike riding and swimmingare ideal. On days you don’t run tryand engage in around 30 minutes ofactive recovery.3Ice Is Your FriendImmediately after a long or highintensity run, apply ice for tenminutes on any spots that felt soreduring your run. Prevention is betterthan the cure and ten minutes of ice canreduce any inflammation that may bepresent and help prevent a chronicinjury from developing. For thosewanting to take it to the next level icebaths may be an effective way toimprove recovery. Although thescientific jury is still out many eliteathletes swear by them and theevidence is slowly starting to swing in itsfavour. If you want to, try it make sureyou wear something warm on your tophalf to maintain core temperature.The best protocol appears to have wateraround 15 degrees and sit in it foraround 10-15 minutes. Warm yourself up30-60 minutes later with a warm shower.4 MassageRegular massage can be verybeneficial in aiding recovery andkeeping on top of any niggles that youmay have. If you can’t afford a masseurthen do it yourself. A foam roller isgreat and a massage stick is useful forcalves and hamstrings. If you haven’tgot either then use your hands and awine bottle for the difficult to reachspots. Avoid massage immediatelyafter a long or hard run as it may domore damage.5 SleepSleeping is when our bodiesrepair the damage that occurswhen we run, so make sure you getsufficient good quality sleep. You willfind you need to sleep more as yourrunning increases. The hours beforemidnight may count for more thanhours after midnight, so get tobed early.6Compression TightsThere is a growing body ofresearch to suggest that wearingcompression tights after a hard workoutwill improve muscle recovery. If you runin the morning then wear them underyour work clothes. If you run in theevening then wear them to bed.7Keep HydratedSince muscles are made up ofaround 70% water it is importantto maintain good hydration levels foroptimal muscle recovery. Fluidrequirements are different for everyoneso the easiest way to tell if you are wellhydrated is to check the colour of yoururine in the hours after your run.Continue drinking water at regularintervals until your urine is clear.8Fuel Your BodyWithin the first hour after a hardrun try and consume some easilydigestible carbohydrates and protein ina ratio of around 4:1 - 3:1, preferably ina liquid form to speed up digestion.There are a number of products on themarket designed for this and manysmall shops will have some form of milkbased protein drink, which may alsobe suitable. You can easily makesomething at home by adding fruit,natural yoghurt and some honey ina blender.9Avoid AlcoholAlcohol dilates blood vessels,which increases blood flow. Justafter a run this is likely to increase anyinflammatory response in your muscles.Just in case you are thinking that“wouldn’t increased blood flow be agood thing the day after a long run?”The diuretic effect of alcohol more thatcancels this benefit out!10To Stretch Or NotTo StretchStretching after you run willhave no affect on reducing musclesoreness, despite what many peoplebelieve. In fact it may make it worse bystretching already damaged musclefibres. Whether or not stretchingreduces your risk of injury, is open todebate, but if you feel stretching issomething that works for you, thencontinue stretching, just not directlyafter a hard or long run.ANDY DUBOISpersonal trainer and exercise coach. www.andydubois.blogspot.com, andydubois@hotmail.co.uk.26 www.runningfreemag.co.uk

NEW ANDIMPROVEDWAVE RIDER 15PARALLEL WAVE TECHNOLOGY TRANSITIONS WITH EASE,FOR A SMOOTHER NATURAL RIDE – SO YOU CAN FEELTHE RUN, WHILE THE SHOE DOES THE REST.SEETHEJOURNEY.MIZUNO.CO.UK

RAISE THE STANDARDCrossFit is a strength and conditioningprogramme gaining popularity over the last 10years with many different types of runnersThis month we are having a go at another one of CrossFit’s Hero WODs(work-out of the day) ‘Michael’.Michael = 3 rounds for time of: 800m Run/50 Back Extensions/50 Sit UpsThis is a great workout that hits both the lungs and the mid section and ismade in honour of Lieutenant Michael McGreevy who was killed in Afghanistan28/06/2005.Really attack this WOD and push hardon the runs. Try to take no restbetween the exercises for the full 3rounds. This WOD will really test yourcore strength as your mid linestabilisation will be tested whilstrunning straight after the backextensions and sit ups.800m Run: Pick an 800m route that youcan continuously use with an area toexercise at the start/finish point.Back Extensions: Ideally this will beperformed on a GHD (Glute HamDeveloper) machine. Start with yourbody horizontal and with the stomachupwards off the machine. Lower downuntil you are bent over at 90 degreesand raise back up to complete a rep.If you do not have access to a GHDthen a 45 degree back extensionmachine would work well or even aback extension lying on the floor.To do a back extension on the floorlie flat on your stomach, then arch upso that the feet, thighs, chest, arms andhead are off the floor and return to thelying position to complete the rep.Sit Ups: For an advanced athlete aGHD sit can be used but a standardsit up is perfectly fine. For a sit upstart by lying flat on your back withyour feet flat on the ground and theknees bent upwards. Touch theground by the head with yourhands then sit up and touch thefront part of the foot.

NUTRITIONPERFORMANCELucy-Ann Prideaux is the founder of Simply Nutrition, a healthand performance consultancy offering nutrition assessmentsand coaching options for athletes and non-athletes alikeQThere are lots of energy drinks on the market. Arethere any you recommend?There are two products and companies that I regularly,although not exclusively recommend when people arelooking for fuelling products. The first is Infinit energydrinks (www.infinitnutrition.eu/) where you cancustomise contents and concentrations of drinks. Thesecond range of foods and products is actually a bikefood company, although don’t be put off by this – theseproducts work just as well for running. Take a look atwww.mybikefood.com and their energy drinks.Remember that homemade energy drinks work just aswell, mixing fresh 50% fruit juice with 50% water andadding a pinch of salt!QI’m allergic to nuts, what are my options forenergy bars?There are very few energy or cereal bars that are producedin a guaranteed, strict ‘nut-free’ environment, so even withbars that contain no nuts, you can’t be 100% sure that tracesof nuts haven’t found their way into the food. The labellingwill indicate this so make sure you check any products forthis information. Aside from that, your best bet is to look forbars that are made of only oats and dried fruits or juices.There is a range of excellent cereal bars, designed forchildren, but perfect for adults too! Have a look for theOrganix Goodie range (www.organix.com/goodies),specifically the organic cereal bars. Lyme Regis foods alsoproduce a range called Fruitus bars, made from oats andfruits, as well as Grizzly bars which don’t contain nuts. Allthese mentioned products are availablein supermarkets andsome independenthealth foodshops.I’m a novice runner andQ wondered if there areany foods I should avoid?Rather than thinking aboutavoiding particular foods,let’s consider building a dietthat will best fuel yourrunning and best nourishyour body. First think abouthow you can extend thevariety and colour of thevegetables and fresh fruitsin your diet. Veggies andfruits are ideal nutrient-richcarbohydrates (energyfoods), and fresh fruits areyour best choice at thisstage for fuelling your runs.Main meals should centre onveg and salads, quality leanproteins such as fish, eggs,turkey, beans and lentils,together with small amountsof wholegrains like rice,barley or quinoa. Make sureyou are getting someessential fats, such as oilyfish, walnuts, or raw leafygreens.30 www.runningfreemag.co.ukREGISTERED NUTRITIONIST, LUCY-ANN PRIDEAUX, WWW.SIMPLY-NUTRITION.CO.UK

OPTIMUMIRON LEVELSMAXIMUMPERFORMANCEIRON FACILITATES:Oxygen efficiency whichdelays the build-up oflactic acid during exerciseMaximised energy releasewhen training or competingA speedy recoveryfollowing exertionLisa Dobriskey50% of female runners are low in iron 1 . Lisa Dobriskey,1500m Commonwealth Games Gold Medal Championsupplements her diet with Spatone ®GO FURTHER WITH SPATONE ® LIQUID IRON SUPPLEMENT: Simply iron-rich spa water from Snowdonia, Wales2,3 Fewer side effects due to superior bioavailability4 The UK’s best selling iron supplementNEW! Spatone Apple + Vitamin CReady-mixed, ideal to use on-the-goWWW.SPATONE.COMAvailable on 3 for 2 in Boots, Holland&Barrett, independent health food stores and pharmacies.1Malczewska et al ‘iron status in female endurance athletes...’ in Sport Nutr Exerc Metab, 2000, 10 260-276 | 2 McKenna et al. ‘a randomised trial…’ in Clin. Lab Haem, 2003, 25 99-103 |3Worwood et al. ‘iron absorption from a natural water’ in Clin Lab Haem, 1996, 18 23-27 | 4 IRI HBA Outlets, Dec. 2011 | Food supplements must not replace a healthy diet and a balanced lifestyle.

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RACESThe Spartan Race Series hasseven events in the UK in 2012www.spartanrace.comwww.runningfreemag.co.uk 33

ROCK’n‘ROLLTraviss Wilcox swigs beer and stuffsmuffins during the Little Rock MarathonOne of my marathon projects isto join the 50 States Club, whichmeans running a marathon orultra in every state in the USA.Tricky if you are English but somethingthat has been completed by a handfulof British runners and I’d like to oneday join that very exclusive club. I’vetried to identify what the pick of themarathons are in each state and then fitin others around that one as theschedule dictates. For Arkansas justabout everyone recommends the LittleRock Marathon, for two reasons, it’s agood marathon, but mainly because ofthe medal, which we’ll come to later!Logical thinkingWhen I first booked the trip I hadplanned to have a leisurely few daysdrifting up through Arkansas to LittleRock visiting the Hot Springs NationalPark. However, I spotted anothermarathon in The Woodlands, Texas onthe Saturday and after a bit ofcalculation and deliberation I figuredout that it could be done logistically.I was glad I did run The WoodlandsMarathon as out of nowhere I produceda PB of 4:34, which was handy as it gaveme a little extra time to drive the 424miles to Little Rock. I arrived at myhotel about 9pm and was as stiff as aboard after the eight hour drive. I don’trecommend this as a pre-marathonroutine.Early riserI was up early and in downtown LittleRock before 6am to make sure I got agood parking spot near the Start/Finisharea and to ensure I didn’t have too farto walk to meet a friend. I then posedfor the obligatory Marathon Maniacsgroup photo, which is something of atradition for members before the startof most marathons in the USA.Luckily the Convention Centreappeared to be open early, good for alast minute trip to the toilet and moreimportantly to keep warm with severalhundred other runners who had exactlythe same idea as myself. A littlenervous chatter with a few runners andit was time for the start before I knew it.The raceThe Little Rock Marathon is actuallythree events, a 10K, half and fullmarathon, which was rather confusingas everyone appeared to be totallyintermixed in the starting pens. Not thatit made too much difference to me as Ipositioned myself fairly near the backas per usual.8am arrived and we were off! A nicewide street meant that all of the 8000 orso runners were soon underway. I wasfeeling fairly creaky, to say the least,after the previous days exertions andwill confess that in the first few miles Istopped to take photos slightly moreoften than was strictly necessary.After a couple of right hand turns thefield ran through the main street ofLittle Rock before heading over theArkansas River that divides Little Rockinto two parts. The local fire brigadehad positioned two trucks with laddersextended with an American Flag flyingunderneath to create an arch, whichwas quite a stirring sight. By mile fivewe’d be back over the bridge the otherway and then back down the HighStreet again. This part was by far themost supported and there was quite adin from the very enthusiastic crowd.Having a gasI will admit to looking rather longinglyat the 10K turnoff as their day wasalready done, but my legs were feelingOK by now and I was enjoying a steady34 www.runningfreemag.co.uk

10 minute mile pace whilst chatting to afew other runners.The next seven or eight miles were atour of Little Rock, including a veryupmarket street where the local ‘well todo’ appeared to live, including theGovernor’s Mansion, which helpeddistract me from the growing wearinessin the legs. The photographic breakswere becoming more frequentand being followed by ever longerwalking breaks.The half-Marathoners had peeled offby now and of the original 8000 or sowho had set off only the 2000 or so infor the full event were left and thingswere looking rather more spartan all ofa sudden.Much of the conversation revolvedaround the legendary ‘hill’ that startedaround mile 14. A two mile stretch ofsolid uphill called Pulaski Heights. I willadmit I power walked the lot as didpretty much everyone else around me,the temperature had warmed up a fairbit by now and most of those around mewere beginning to struggle a bit. Myleft quad (which had been botheringme for several months) was becomingquite painful, not to mention my energylevels were beginning to fall throughthe floor.Near the top of the hill was a lady handing outPringles and I gratefully grabbed a handful.One for the roadOne of the things I enjoy about a lot ofAmerican city marathons is the officialand unofficial aid stations. Run byfamilies or groups, they add a fair bit ofvariety and support to these occasionsand right on cue, near the top of the hillwas a lady handing out Pringles and Igratefully grabbed a handful, beforediscovering an even better stop. The‘Michelob Ultra Mile’ – ice cold beer!I absolutely didn’t stand at their barfor a minute and chug one down anddid not take another one for the road!Just what the doctor ordered and thatwas just in time for the muffin stop!Seriously these girls were handing outboxes full of muffins. There are noprizes for guessing which was myslowest mile of the day!After the hill of doom (which wasn’thalf as bad as people had made out!)there was a very nice steady downhillfor a couple of miles. I saw lots ofpeople going the other way and wasfortunate enough to meet up with adozen or so people I knew, which wasgreat for the soul, rubbish for my times.Even stopped to give a brief interviewfor The Marathon Show (Google them!).It was pretty warm in the park as whatlittle breeze there was had died downand the sun was at full strength but wassteadily getting through the miles andbefore I knew it I was at the end of thepark and at mile 24. An excellent aidstation, which must have had a dozendifferent nibbles delayed me a littlewhile before heading off withtrepidation for the mile 25 hill whichhad been spoken of in grave terms.I don’t think Americans typically likehills on their road marathons as I wasexpecting something far nastier thanwhat was there, just a short sharp dragup and then it was almost game over.Time to shineFor the ladies at mile 26 there was alipstick stop so they could brush up forthe photos at the finish line, I didn’t stopI will point out. A quick sprint to thefinish and then to find out what all thefuss was about the medal!Being the tenth anniversary of theLittle Rock Marathon they’d made anextra special effort with the medal,which was about the size of my head!It’s the first marathon where virtuallyeveryone was carrying their medalsrather than wearing them, it’s a solidlump of metal!An excellent marathon, an interestingenough route, great weather and amedal that will be the topic ofconversation for years. For mepersonally, it was a significant day as I’dmanaged to raise my marathon count toa new world’s best of 116 in theprevious 365 days. Something Ireflected on very briefly beforeheading the 350 or so miles back toDallas. I will admit to a celebratorygiant burger at Whataburger though asa reward!Visit: www.littlerockmarathon.comRACESwww.runningfreemag.co.uk 35

EAT, DRINKAND BEMERRY!Love helping a great cause withoutthe responsibility of having toraise loads of money? Then theBacchus Half-Marathon could befor you.The charity benefactors of this year’swine drinking half are the Children’sTrust, a national charity working withchildren who have multiple disabilitiesand complex health needs. Based at a24 acre site in Tadworth, Surrey theyoffer their services to children fromacross the UK.The combination of services offeredby The Children’s Trust is unique. Theyhave an unparalleled reputation in theirfield, thanks to their commitment tomeeting the diverse needs of thesechildren and their families, coupledwith their ability to deliver the bestpossible combination of nursing,therapy, medical care and education.A portion of your entry fee for theBacchus Half is donated to theChildren’s Trust leaving you to feelgreat about raising money for aworthwhile cause while having fun.The Bacchus Half is a unique event tothe UK where runners have theopportunity to taste English wines onthe way round the course. Fancy dressis strongly encouraged, as are walkersas well as runners. Discount is offeredto groups of 10 or more entering at thesame time.Race Director Alan Burrows said:“The Bacchus Half is quickly gaining areputation for being a well organisedevent, for a superb charity, with thefocus very much on fun andparticipation. As well as running thehalf marathon, there are alsopossibilities to participate in the familyfun run and the infamous Space HopperTime Trial.”Last year’s runners were veryenthused about the relaxed atmosphereof the race on the day. Particularlyenjoying the late summer sunshinewhile munching on their hog roast andwine, all included in the race entry fee. To enter this year’s event contactEvents to Live through their websitewww.eventstolive.co.ukTONBRIDGE HALF MARATHONIt’s back! Last September saw thelaunch of what turned out to be ahighly successful Tonbridge HalfMarathon. Inspired by the presence ofDame Kelly Holmes who started therace and presented medals to most ofthe finishers including winner TomFewster. The 850 runners tackled thenew course with gusto and had a greatday. Howard took part and said:“From start to finish we were lookedafter and made to feel special, a reallynice feeling for us running virgins. Ithink the whole of Leigh must haveturned out to cheer us through thevillage, what a buzz you get from that.Plus the crowd down the finish straightand the welcoming sight and smile ofDame Kelly standing on the finish lineto greet us was fantastic. Memories I’lltreasure and never forget. ”On 23rd September 2012 the secondTonbridge Half Marathon will takeplace. The target of 1000 entries wasreached over a month before the eventlast year so this year the number ofentries has been raised to 1500. TheRace Village has been moved over theroad to K College to cope with thelarger numbers. Race Director AndyBlundell said that everyone is lookingforward to using their fantastic facilities.The event is once again beingorganised jointly by Tonbridge RotaryClub and Tonbridge Lions, supportedby Tonbridge Athletic Club andTonbridge and Malling BoroughCouncil. The main charities supportedby the event will be the Dame KellyHolmes Legacy Trust, Kent AirAmbulance and Demelza Children’sHospice, although many of the runnerswill also be raising money for theirown charities. Last year they raisedover £50,000 for around 30 differentcharities! To enter the event or find outmore, visit the race websitewww.tonbridgehalfmarathon.co.uk36 www.runningfreemag.co.uk

Street Child of Sierra Leone hosts firstever marathon in Makeni, Sierra LeoneSierra Leone might seeman off-beat choice but itoffers a beach holiday torival the Caribbean.The Times Sept 2011In support ofwww.street-child.co.ukSpecial race entry packages availablefor teams of 3+Choose from the 3 race optionsVisit www.kilnsierraleonemarathon.comto register for the adventure of a lifetimeor call us on 020 7614 7696www.facebook.com/KilnSierraLeoneMarathonwww.youtube.com/user/KilnSLMarathonwww.twitter.com/KilnSLMarathon

RUNNINGThe Wolf Run combines mud,trail and obstacles for anextra fun way to cover 10K.Fiona Bugler reportsOn the wolfrun.com website, itsays, “Running in a pack, or as alone wolf, you’ll tackle a series ofseriously tough obstacles - bothman-made and natural - designed totest your mental and physical strength,skill and stamina. You’ll run, climb,jump, wade, crawl and swim through acourse designed to challenge you onevery level.” This translates into oneword: FUN!And fun it was on Easter Saturday for1200 runners who braved the rain andthe mud for some serious splashingabout and clambering around – and ofcourse running through the picturesqueWarwickshire countryside.The Wolf Run is the brainchild offarmer, Charlie Moreton, and KarenArcher, a former lawyer. They formedLionheart Events Ltd and their passionfor the race is clear. “I’m passionateabout sport in general and I loverunning,” says Charlie. “Trail runninghas been the style of running that I haveconsistently loved,” he adds. “I have runacross the farmland, through thewoodland and swum in the lakes on ourfarm. The stimulating experience ofrunning through this varied terrain hasalways given me a buzz – the full-bodychallenge of pushing through thickwoodland, over and under fallen trees,through thick mud and up and downsteep slopes is incredibly tough butalso seriously good fun – a raw andnatural experience.”Charlie designs the course fromscratch, carving paths through thickwoodland, creating green tunnelsthrough willow stands and digging outmud scrapes to crawl though. He placesa diverse range of obstacles throughoutthe course allowing Wolf Runners timeto recover between efforts. “Every WolfRun is different - our team builds newobstacles and we also change theroute,” explains Charlie.And the course is designed to giveyou the ultimate cross training workout.Karen’s sister, Genefer Archer is apersonal trainer with a Master’s insports science and she has tested thecourse with a view to identifying themuscle groups used as well as offeringtraining tips for participants.BACK TO NATURECharlie uses natural materials for theman-made obstacles, such as the seriesof straw bale pyramids or the 50 meterwater slide! The balance beam sectionuses recently felled trees that add atricky springy quality to the beams,which are suspended over a section ofnatural swamp.50% of the course is made up ofnatural obstacles, like the lakes (whichcan be swum across, or waded around)and the DeadWood obstacle (a mass ofhuge fallen and lightening-struck trees).ENTRY FEES:Seriously Early Wolf £32(from 26 March to 7 May)Early Wolf £36(from 8 May - 25 June)Wolf £40(from 26 June - 27 August)Skin-of-Wolf-Teeth £45(from 28 August - 21 September)Find out more at www.thewolfrun.com Having already done a Wolf Run,Martin made his own training videowww.youtube/3jN6MNwQy6E andhe’s also created a Facebook pagewww.facebook.com/Martins.Spartans“The camaraderiebetween runnersis great”THEWOLVES“The bestthing aboutthe raceis... it’s nota race”Martin Boyce, 31, is fromLeicester.“I like doing a bit of everythingand as well as running I do a bit ofstrong man training (lift cars andflip 350kg tyres). I really fanciedsomething different and when Ispotted the ad on facebook, Idecided to give the first race, heldin September, a go!The best thing about the raceis... it’s not a race. It’s not aboutbeing first or being fastest. Nothaving chip timings and releasingin waves dispels elitism and as aresult the race has built areputation for camaraderie.”Charlotte Kissack, 33, is a PRexecutive from Aviemore“I’ve been running for about sixyears and joined CairngormRunners about three years ago. Idecided to enter Wolf Run becauseit looked different from the usual‘growling-men-hard-nut-off-roadraces’that are pouring into thecountry. After doing the Wolf Runin September and having a realblast I decided I had to enteragain! The race was so wellorganised and the friendlymarshals really stood out for me.Race wise the course was greatfun - varied and challengingwithout being exhausting andimpossible. The camaraderiebetween runners is great. We allrun round, helping andencouraging each other.PHOTOGRAPH PEACHYSNAPS38 www.runningfreemag.co.uk

Running on the roads is aboutthe worst thing you can do toyour joints, especially your knees.CORTAFLEX ® is the best thingyou can do for them.CORTAFLEX® is a unique formulation that delivers the key isolatesof Chondroitin and Glucosamine fortified with a vegetable sourcedHyaluronic Acid (a major component of joint lubricating fluid).facebook/cortaflexuk@cortaflexukEquine America, worldwide distributorsof Cortaflex® outside North America.Tel: 01403 255809Email: info@cortaflex.co.uk7-8 Lawson Hunt Business ParkBroadbridge Heath, West SussexRH12 3JR, UKwww.cortaflex.co.uk

CULTURALRUNNINGLouis Waterman-Evansdiscovers running can bea means of explorationAs I write this, the Paris Marathonis approaching fast. It’s nowpeak training time. That meanslong weekend runs and speed-intervaltraining sessions. One problem, I’mgoing away. For eight days.A QUESTION OF BALANCESkiving off training at such an importanttime is out of the question and bailingon my friends and adventures aroundPoland would be a wasted opportunity.Thus, the challenge is combining thetwo - running and travelling.According to my neatly writtentraining plan, I needed to run four timesthrough this eight-day period, includingone long run. Wanting to take in asmuch of the cities we were visiting,getting merry with friends on theseriously good vodka and hitch-hikingin between destinations leaves minimaltime free. How can I justify runningwhen there is so much to do and see?I wake up early at 7am in our first cityof Wroclaw, after taking in the localnightlife and a wee bit too much vodka,as far as marathon prep is concerned. Iwant to crawl straight back into bed.Why is the run necessary? Surelycultural immersion and understandingthis new city are far more important?These questions remain unanswered asI wearily wander out the door and beepon my Garmin GPS; more sleep andthus a more productive, enjoyable dayin this beautiful Polish city occupyingmy thoughts.TIME FLIES BYI run over a new bridge after 1K andalong a new river that I never knewexisted (the city has earned itself thenickname ‘the Venice of Poland’ thanksto its vast collection of bridges andmeandering tributaries). I turn rightand continue along the track 2K further.I cross a bridge and weave my waythrough the narrow streets, no real planor idea of where I’m heading. Eachbuilding I pass is fascinating and new.And then, some distance later, I see asignpost for the ‘Stadion Olimpijiski’(The Olympic Stadium). Originallynamed the ‘Herman Göring Stadion’,opened in 1928, it is a site of historicalimportance and one of the minority ofmajor landmarks that survived theWWII onslaught. I turn and just run. Thedistance on my GPS keeps on tickingover but I pay no attention. Then theStadium appears in all of its 1920sgrandeur. I sprint the home straightapproaching it. I pause when I reach itand take in where I am and how thisbuilding was used and manipulatedback in the 30s under Hitler’s regime.Time to keep running. Snaking backin the rough direction of where we’restaying, eyes up, taking it all in, thekilometres steadily increase without myknowing. I reach the apartment andlook down at the GPS – 15K and quick.The plan was eight. The adrenaline andbeauty of seeing a new city meant that Ihad paid no attention to time. I amnear-euphoric, so high on the buzz, ofnot only a good run but the sights that Ihave taken in and would have almostcertainly not seen.WAKING UP NEVER FELT SO GOODThe experience makes the wake-ups inKrakow, Warsaw and Gdansk almosteffortless. Again, I see sights and placesthat I would never have otherwise seenand the kilometres rack up with ease.This is the most enjoyable running Ihave ever done and I am also seeing somuch of the cities! For example,running around the shipyard in Gdansk,where the Solidarity Movement beganand which can be traced as thebeginning of the downfall of Communism,is something I will never forget.My initial scepticism at being able tocombine travelling and training for themarathon was shown to bespectacularly unfounded. In fact, quitethe opposite is true - they are theperfect complements! See an alleywayand dart down it, spot a bridge and goover it, sight a signpost and run to itspoint of interest. Then, as a result of thisintrigue and generally not reallyknowing where you are, the running iseasy, far more so than the oftenmonotonous scheduled runs, glancingdown at the GPS every couple ofminutes, longing for that satisfyingbeep that comes with the completion ofeach additional kilometre.Running is truly the best way toexplore a new city. You’ll probably runfurther too.40 www.runningfreemag.co.uk

CherryActivateyour recovery!Add CherryActive Concentrateto your post-run drink forfaster recovery,less sorenessbetter sleep*Available at Holland & Barrett and fromwww.cherryactive.co.uk(use code RUNNINGFREE for 10% off. Exp 31/5/12)* research from London South Bank and Northumbria Universities

Going forGOLDParalympic Silver MedallistLibby Clegg hopes to takeGold in London this year.Natalie Lucas reportsLibby Clegg is extremely affableand gracious. Indeed, shecomes across as the likeable‘girl next door’. However, she ismuch more than that. She already holdsa Paralympic Silver Medal for the T12100m, which she won, at just 18 yearsold, in Beijing in 2008 and last year atthe IPC World Championships Libbytook Gold in the T12 100m and Bronzein the 200m.RUNNING BLINDLibby is registered blind and alwaysruns against other athletes with visualimpairment. There are 3 categories: T11which are completely blind people whomust wear a blind fold, T12 which isLibby’s class, athletes with impairedvision and T13 which is for athletes withmore vision who run on their own.They all have two lanes each for safetyreasons so only four athletes race ata time.GROWING UP ISN’T EASYEven though she is at the top of hersport, Libby is very modest and open.Growing up in Cheshire wasn’t easy forher. She struggled at her first primaryschool and didn’t fit in very well, so herparents moved her to a bigger school.At the same time, when she was nineyears old, Libby discovered she had adeteriorating eye condition known asStargardt’s Macular Dystrophy disease.Libby now only has slight peripheralvision in her left eye. “Being at a newschool made it easier as everyoneknew me with the disease from thebeginning and accepted it. My mumand dad took the news very badly,especially as it turned out it was a mixof their two genes that caused thedisease. I think they felt responsible.Shortly after I was diagnosed we foundout my brother James also had thedisease. One minute they had fourhealthy children and the next they hadtwo disabled ones.”NOT COOL AT SCHOOLIt wasn’t until secondary school thatLibby’s eyes had deteriorated so muchthat she needed special classes. Thisseparated her from the others andLibby felt socially isolated and fellbehind academically. “I didn’t really getbullied I just got left out,” sheremembers, “it wasn’t cool at schoolbeing labelled disabled.” After her firstyear, Libby’s parents made the bravedecision to move to Scotland, so Libbycould attend The Royal Blind School inEdinburgh. Libby suddenly found shewas with other children like herself andflourished. “The teachers and thechildren at the Blind School were reallylovely. Not everyone agrees withspecial schools, however I thrived thereand it made me more confident.”Unfortunately it got worse for theClegg family as they found out Libby’syoungest brother, Stephen also had thedisease. Libby’s younger sister, Felicitywas the only child that escaped.However, this was quite difficult forFelicity, being the odd one out.Eventually Libby’s parents separated,42 www.runningfreemag.co.uk

having conflicting issues with thechildren. “My mum was pushy butwanted the best for us and urged us tothrow ourselves into our sport. My dadjust wanted to find a cure. They haddifferent ideas about how to raise us,but they are both really supportive.”THE PERFECT MATCHLibby grew up loving sports day andwould often beat the boys in runningraces and had been at a running club(the Macclesfield Harriers) since theage of 10 so looked for one in Scotland.She ran with the Border Harriers andtrained with Edinburgh AC. When shewas 15 she fell on the track and hurtherself badly. One minute she’d been inlane one and the next she was in laneeight. Her mum and trainer wanted herto get a guide runner but Libby resisted.She eventually caved in and tried a fewguides, but it never felt right. Then fourmonths before the World Championshipsin 2006, she met Lincoln Asquith and itwas a perfect match. Lincoln was anex-international athlete himself, buthad never guided before. “Lincolnsimply fitted, we both immediatelyclicked. He has natural talent and Itrusted him and fortunately he was ableto commit. He was my life-saver.”They weren’t together as a team longbefore their first internationalcompetition. “I was bricking it andLincoln was nervous too. He has a lot ofresponsibility and is under a lot ofpressure.” They must run in sequencestride for stride. Plus the guides haverules, which include not dragging yourathlete along and the guide’s chestmust not go over the finish line aShe already holds aParalympic SilverMedal for the T12 100m,which she won at just18 in Beijing in 2008.fraction before the athlete. It was anervous time but Libby took Gold in the100m and narrowly missed Gold in the200m as Lincoln’s chest unfortunatelywent over the line first and Libby wasdisqualified. “Lincoln was devastated, Iwasn’t bothered though as I alreadyhad one Gold. And it’s not easy runningwhen you are tied by the arm to someoneelse. It’s like the three-legged race butwith arms,” Libby explains laughing.REACH FOR THE STARSIn 2008 at the Beijing Olympics, Libbytook Silver in the T12 100m. Sheunfortunately didn’t do well in the T12200m as she felt mentally exhausted.“My emotions were so up and downand I couldn’t really celebrate my firstwin. However last year I got Gold andBronze at the World Championships, soI’m pretty happy with that.”When Lincoln retired two years ago,his stepson Mikail Huggins steppedperfectly into his shoes. Libby knewMikail well as their families hadbecome close. “Mikail is very laid backbut also enthusiastic. It’s another greatmatch. I was very lucky as it’s not easyto find a guide.” And Mikail is a verylucky young man, as he gets to travelthe world and compete side by sidewith an international athlete.At this year’s London ParalympicsLibby is very keen to take Gold.“Having the Olympic Gold medal is somuch more special. I know I’m currentWorld Champion but I’d love to takehome the Olympic Gold.”RUNNERSLIBBY’S EYES – MIKAIL HUGGINSMikail is Libby’s guide runner. He was inspired at anearly age after watching his step-father, LincolnAsquith, compete on a world stage in athletics. Mikailhas competed for the last 11 years at club and countylevel, running both 100m and 200m. After watchingLibby compete in the 2008 Beijing ParalympicGames, he got in touch to become a part of TeamLibby. After a period of observing and mentoring in theart of guide running, Mikail has now been Libby’s eyeson the track for the last two years.www.runningfreemag.co.uk 43

RUNNERSRunningINJURIESEXPLAINEDThis month read our expert’s advice ongait analysisOUR EXPERTGraham Anderson is a highly experienced SportsPhysiotherapist at Balance Performance Physiotherapy.He has worked for Team GB at the last 3 Olympics andcurrently with the ATP world tour. He is regarded asone of the country’s most senior physios working withboth adults and children.WHAT IS GAIT ANALYSIS?Gait analysis is the systematic study of human motion,measuring body movements, body mechanics and theactivity of the muscles. Gait analysis is used to assess,plan, and treat individuals and athletes with conditionsaffecting their ability to walk and run or to help athletesto perform better by identifying movement-relatedproblems, inefficiencies or poor technique.Gait analysis can be a valuable tool in clinical practice.It can consist of simply ‘eye-balling’ to using modern gaitanalysis software. The software has the value of allowingthe user to use slow motion and freeze frame to allowin-depth analysis of an athlete’s gait particularly if itinvolves running at high speed thus allowing the clinicianto detect problems that would otherwise have beenmissed by the naked eye.A COMPLETE BREAKDOWNSome gait analysis laboratories have several camerasplaced around a walkway or a treadmill. The patient hasmarkers located at various points of reference on thebody. The patient walks on the treadmill and the computercalculates the trajectory of each marker in three dimensions.A model is applied to calculate the movement of theunderlying bones. This gives a complete breakdown of themovement of each joint.INSTANT FEEDBACKGait analysis can be invaluable in demonstrating toathletes what the problem is; it can also be a valuabletraining tool as they get instant visual feedback. It providesthe clinician with valuable objective feedback as beforeand after footage can be compared to assess the impact ofany intervention, be that a program of exercises, orthoticsor simply a change in running shoes.SHOES OFFBarefoot running is becoming increasingly popular. Gaitanalysis when barefoot takes a different form, where theanalysis is taken from the side view. The focus here is onform and technique and again the visual feedback can beinvaluable in re-training the athlete with a new technique.Balance Performance Physiotherapy 113 Gauden Road, Clapham,London, SW4 6LE, Tel: 020 76272308 Web: www.balancephysio.comOnline shop: www.shop.balancephysio.com Facebook: www.facebook.com/BalancePerformanceLondon Twitter: www.twitter.com/BalancePhysioRUNNING TO LEARNMulti-sport careerOver the years, every sooften my thoughts haveturned to the possibility ofcompeting in a triathlon!This is usually relativelyshort lived and generallyhas occurred because Ihaven’t been able to rundue to injury. I have at timesbecome really quiteproficient at swimming andcycling – for a runner!But whenever I am able torun free again, thenhowever much I haveintended to stay swimmingand cycling as part of myregime, they slip away and Ijust love to run and run.I was speaking to aninjured runner. He said thathe hadn’t been aware howimportant his running wasfor his mental health.I would agree with him.Even though I have donemuch ‘inner work’ to freefrom being ‘addicted’ torunning, in that I havesought for my centre to bejust deep within me, not inmy running. When mycentre was in my runningthen all choices in life wereinformed by how it wouldaffect it and sometimes thismeant I wasn’t fully presentto other experiences –maybe now I live in a moreconnected way?In some ways it doesn’tlook too different, because Ihave created a lifestyle thatdoes support my running.In my ‘multi sport’ phasesI have even raced in acouple of cycle races – atriathlon and a duathlon!A MEDITATION ON THE MOVEJulia Armstrong is a lifelongrunner and all-round runningphilosopher. She’s run a 2.36marathon and ranks second inthe UK for V50. Every month sheshares her thoughts. Catch up atwww.runningtolearn.comIt was a few years ago – inMarch - and was called thefrosty something! I wentwith my then boyfriend – itwas a beautiful morning,but a very very early one! Idiscovered in my very shortmulti sport career that theraces do start ever so early!I warmed up by going fora run along the seafront.Already apprehensive ofrunning out into this verybright, but very cold day,straight from a nice warmleisure centre pool!As I had becomereasonable but not brilliantat swimming, I was put inthe first wave. We were off, Iswam well – for me – butthis still saw me one of thelast out of the pool. Thethought of the fristy frostymorning outside promptedme to spend a good deal oftime drying myself. Thishorrified my boyfriend whowas watching on thesidelines and saw me slipdown the field, to leavingthe building last…I can’t say I really likedthe feeling of running 10Kwith swimming legs – evenafter only swimming half amile. I imagine like allthings more practice wouldhave helped! I ran alongbut couldn’t really getgoing, or that is how it felt.However, I did finishsecond in the race indicatingthat I have some ability as amulti sport person – but atthe moment I am still arunner in my heart andsoul, nothing compares…44 www.runningfreemag.co.uk

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ONE OF THEGREATSAdrian Hill looks back over the success ofPortuguese legend Rosa MotaThe 1980’s was a time of greatadvances in women’s distancerunning. A pastime that hadbeen seen as something forthe quirky few, was becoming mainstreamthanks to initiatives such as the LondonMarathon and the acceptance that thefemale of the species were eminentlycapable of running beyond threekilometres at major championship level.A LEAP FORWARDAt the forefront of this advance was adiminutive woman from Portugal knownby the lyrical name of Rosa Mota. Atalented performer in cross-country inher native land, Mota was made fortougher tasks on the road. Her lightframe and abundant determination wasideal for floating over the tarmac. In1982, at the age of 24, she won the firstever major women’s marathon title, theEuropean Championship in Athens. Itwas a remarkable achievement in herfirst attempt at the classic distance, withthe apparently all-conquering IngridKristiansen in the field. Mota cruised tovictory in 2:36.03.Mota improved further in 1983,posting an impressive 2:32.27 win inRotterdam, and ducked under 2:32 inthe inaugural World Championship inHelsinki but, like everyone else that dayin the Finnish capital, had to bow to thelate, great Grete Waitz.SERIOUS CONTENDERConsolation came from another terrificperformance in claiming the ChicagoMarathon with yet another PB of 2:31.12.Mota would be a serious contenderfor the first Olympic marathon inLos Angeles.The competition in California wasstiff, though. Waitz lined up alongsidehome favourite Joan Benoit, who had seta new World Best time in the 1983Boston Marathon. The enormity of theoccasion was suffocating for many; thiswas an event female distance runnershad been waiting for, could Mota writeher name indelibly into history as thefirst Olympic champion?OLYMPIC OPENERThe women’s marathon was the firstathletics event of the 1984 Games.Benoit made a surprise early move at7K and was allowed to go by the pack,with Waitz and Mota believing that theAmerican could not possibly sustain thepace in the heat and acrid air of LosAngeles. But Benoit built an insurmountablelead and held on to win by over a minute.Waitz came second and Mota claimed thebronze in a new PB of 2:26.57.Remarkably, Mota took part in the3,000 metres heats just three days afterher marathon exertions. Not surprisingly,she failed to qualify for a final whichbecame one of the most controversialevents in Olympic history due to thecoming-together of Mary Decker andZola Budd.Mota retained her Chicago title, butwas forced into third place in 1985behind Benoit. However, Mota set yetanother PB 2:23.29 – she had run fasterin each successive marathon at thehighest level of competition, a supremeachievement.After winning in Tokyo, Mota retainedher European title in Stuttgart in 1986and her preparations for the 1987 WorldChampionship included a first victoryin the famous Boston Marathon. Motawas at her peak and her performancein Rome at the Worlds cemented herplace as one of the greats of her event.She stormed away from the field to winby the massive margin of seven minutesin 2:25.17.The Boston title was retained in1988 and then sights were set onSeoul, where she aimed to completeher major gold medal haul in thesecond Olympic women’s marathon.Mota was locked together withAustralia’s Lisa Martin and Katrin Dorrefrom East Germany at the 40K mark.She felt this was the time to strike andgradually eked out a gap that herpursuers failed to close. Mota becamethe first woman to win both the Worldand Olympic titles.In 1990, she won Boston for a thirdtime and made a bid for a thirdsuccessive European crown in Split inthe then-Yugoslavia. This time hertactics were to attempt to do whatBenoit had done in 1984, set sail forhome early in the race. She was caughtat the 35K mark by Soviet runnerValentina Yegorova. Lesser competitorswould have faded but Mota keptbattling and out-stayed Yegorova to winby just five seconds. Three straightEuropean victories wereunprecedented by any marathonrunner, male or female.TIME TO RETIREMota’s triumph in the 1991 LondonMarathon meant that apart from NewYork (where she never competed) thePortuguese legend had won all themost prestigious races.Her career faded thereafter. Herattempt to retain the World title in1991 at the age of 32 foundered in theintense humidity of Tokyo and she alsofailed to finish her final race in1992 inLondon. Retirement brought officialrecognition of her status within thesport with the honour of the AbebeBikila Award for contributions tothe development of long-distancerace training.46 www.runningfreemag.co.uk

RUNNERSA talented performer incross-country in her nativeland, Mota was made fortougher tasks on the road.www.runningfreemag.co.uk 47

A RUN AROUNDTHE WALLS FOR SAMNick Dale took action to raise awareness forTSC, a condition his little boy Sam hasRUNNERSSam is four years old and has TSC,which stands for TuberousSclerosis, a medical condition thatcauses growths on various organs in thebody. He loves playing sport and isvery physical but he only has fivepercent healthy tissue in his kidneysand will need a transplant in childhood.He has multiple brain tumours thataffect his behaviour. He is hard workbut brilliant fun to be with.I knew I wanted to do something tohelp raise awareness of TSC. My wife, Jois 34 and we are both PE teachers. Plus Iplay hockey, so it was inevitably goingto involve a physical challenge. But I’m40, heavy-boned and have dodgyknees and I hate running!I wanted a real and very toughchallenge as I realised it was the bestway to get people interested. I lovewalking round the York walls, they areiconic and so, I thought, why not runround them – all day! I run to keep fitfor hockey, but I’m not a runner, so ithad to be an endurance challenge astrying to run fast was never going tohappen for me.Six of us took on the challenge, andmost of us hadn’t done a marathon, oreven managed 13 miles. David Cropperand Phil Jackson from Hemingbrough inNorth Yorkshire (the village we live in)were in the same boat as me when itcame to taking on a running challenge.The other guys were David Foster abadminton player, Paul Barnett whoregularly runs 10Ks and Mark Cagewho’s run four marathons and is amember of a running club.The challenge was simple – runcontinuously around the rough Yorkwalls from dawn ‘til dusk! Each lap wasaround 2.7 miles and contained 525steps (225 up and 300 down).The run took place in February thisyear, and when the time came, wehadn’t anticipated the shockingweather forecast. The event was nearlyfinished before it started and we weresure that they would close the wallsbecause of bad weather. But, luck wason our side, and after a brief radiointerview, we got the all-clear to goat 8.30am.The middle part of the run was hard,and we all had our moments. We weretired and in unfamiliar territory:running further than we ever hadbefore, and still with five hours to go!We made a few mistakes. We got ourfuel wrong and relied on sports drinksand gels, but as we were running allday, we probably should have taken onsome real food – the benefit ofhindsight!At 2.30pm, the snow started to fall(we were at around eight laps) makingthe last two laps very atmospheric.The walls were closed to the public at3.15pm. By now my knee had gone, butthe other guys walked with me on thelast lap to get me through. The coldcombined with sore knees (me) achesand pains, blisters and chaffing (all ofus) made it tough-going.Phil was still being sick the followingday, David Foster had to stay in bed fortwo hours to warm up after the event.My feet hurt so much I couldn’t hold theclutch in at the traffic lights and when Igot home I had to crawl upstairs to getin the ice cold bath (the most painfulpart of the whole day!).But it was worth all the effort.Research into TSC is currently at a veryexciting stage with the first drugtreatment, Votubia, licensed this year.It’s a rare disease and thereforeunder-researched. We successfullyraised £5113 with more to come fromGift Aid and we got radio and presscoverage across North Yorkshire, and Ifelt that I’d done something to help mylittle boy.As for the future there are twooptions, the logical wall-runningprogression of Hadrian’s Wall next andthen the Great Wall of China or themore likely knee operation and neverrun again! To support the cause visitwww.justgiving.co.uk/yorkwallsWHAT’S YOUR PERSONAL BEST?Whether it was your first race, the day youran your fastest time, or the run on whichyour partner proposed, we’d love to hearabout your Personal Best running memory.Send the details along with photos to us at:letters@runningfreemag.co.uk. We just mightask you to feature on this page and share yourstory with the world. What’s more, everyonewho stars in Personal Best gets a fantasticpair of Brooks running shoes!48 www.runningfreemag.co.uk

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LISTINGSIN ASSOCIATION WITHWEDNESDAY 2ND MAYBuxworth 5Kevin Day buxworth5@gmail.com07791 573 254www.goytvalleystriders.org.ukSATURDAY 5TH MAYBuxworth 5A 5 mile road run on quiet roads, afew tough climbs with the last milebeing flat.Kevin Day 07791573254buxworth5@gmail.comwww.goytvalleystriders.org.ukBewl Water half/full marathonVery scenic route around Bewl waterReservoir. Two laps for the marathon,one for the half. Medals & mementosawarded. 07788 411 912info@hermesrunning.comwww.hermesrunning.comSUNDAY 6TH MAY1066 RELAYSecond running of the popular 1066Relay, a five stage off-road teamevent covering 33.25 miles acrossEast Sussex.Nick Brown 07918907265nickbrown@careerlegal.co.ukwww.spanglefish.com/1066relayKirkbymoorside 10KA fast, undulating course starting inKirkbymoorside town centre andheading out through the prettyvillages of Gilamoor and Fadmoor.Catherine Eve 01751 430771kirkby10km@aol.comBarefoot Brighton1K and 5K in Stanmer Park, Brighton.No trainers please.www.fastandfresh.co.ukFrimley Park 10KAn annual 10K road race aroundFrimley and Camberley, suitable forall ages and abilities. Includes a2.5K Fun Run.Robert Fisher 07917 886 502bobby.fisher@hotmail.co.ukwww.frimleypark.nhs.ukScorton 10KA brand new race, the Scorton 10K,run will raise funds for Scorton villageprojects. Scorton is a tranquil villageon the edge of the Forest of Bowland.07917 333241jackl6cgh@hotmail.comwww.scortonvillage.comMONDAY 7TH MAY4 Mile Cross Country RunRusper, Near HorshamIncludes a Children’s Fun Race.This race is suitable for runners of allabilities and there will be a widerange of prizes on offer. All arewelcome to the festivities, whichinclude May Pole Dancing, Hog Roast,Punch & Judy, Classic Car show andsteam engines.www.sussexraces.co.ukTUESDAY 8TH MAYLC Swansea Bay 5K SeriesFlat, fast and scenic. Run entirelyalong seafront promenade. Freedrink and food to all finishers.Grant Howells 07860 460 532sport@kenhowells.comwww.lcswanseabay5k.comFRIDAY 11TH MAYNotts ten mile road raceA PB course. Flat straight roadsaround the national water sportscentre. Great prizes and goody bagfor all. Aidan Jackson NottsAC10@gmail.com 07815 030 554www.nottsac.co.ukSATURDAY 12TH MAYGrizedale GallopFantastic 10 mile route among foresttrails on the English Lakes. Completelytarmac and traffic free throughout,enter the challenge for noncompetitive runners and nordic walk.www.runthelakesanddales.co.ukSUNDAY 13TH MAYAlton Water RunHeld at Alton Water Reservoir inStutton, Suffolk. Choice of 10K, 5K or2K runs. And why not dress up for the2K in fancy dress?www.altonwaterrun.co.ukHastings Runners 5 MileA flat and fast course on theseafront, starting and finishing at theTown Hall in Hastings town centre.Tony Demarco 01424 442109anthonyademarco@gmail.comwww.hastingsrunners.org.ukKamikazeVotwo are proud to offer you anexciting and challenging Kamikaze.Only 38 miles from the centre ofLondon in Pippingford Park, EastSussex. The park once again playshost to the ‘Kamikaze Final Sortie’.The race will see hundreds of crazyrunners literally throw themselvesagainst hills, bogs, rivers andobstacles. Many entrants completethe adventure run for charity andothers do it for reasons best knownonly to themselves! Peter Masonpete@votwo.co.uk 07855500149www.votwo.co.ukSATURDAY 19TH MAYEton Super SprintsTriathlon: 400m swim, 20K bike and5K run. Dorney Lake, Etonfern@humanrace.co.ukwww.humanrace.co.ukBay2Bea310K coastal trail run along thedramatic Anglesey coast.Graeme Corlett 0777 958 0655graeme@thisonecounts.co.ukwww.thisonecounts.co.ukSUNDAY 20TH MAYBrathay Windermere MarathonOne lap around England’s largestLake, the ‘beautiful marathon’ is afundraising event to support BrathayTrust’s work with disadvantagedchildren and young people.Alison Harris 01539439749ali.harris@brathay.org.ukwww.brathaywindermeremarathon.org.ukRichmond Park MarathonThe 2012 route will start and finish atSheen Gate. There are three laps,the first being 12 miles, followed bytwo Tamsin trails (seven miles each)which will take you up to 26.2 miles.www.richmondparkmarathon.co.ukBorrowdaleTrailRun21K and 13K routes around theshores of Derwentwater and into theheart of the Borrowdale valley.Ian Mulvey 07811 184812imgenr8@live.co.ukwww.highterrainevents.co.ukDruridge Bay MarathonMulti terrain marathon on footpathsround lakes, beach and road.James Manford 01665 712711jimmanford@hotmail.comwww.northeastmarathonclub.co.ukRiga, Latvia Marathon, HalfMarathon, 10K and 5KLovely city on the Baltic and 4fantastic races. ‘Run away with us!Running Crazy Ltd 02392 255033info@runningcrazy.co.ukwww.runningcrazy.co.ukStoke Row 10KThe Pavilion, off Newlands Lane,ADVERTORIALSALISBURY 5-4-3-2-1The Salisbury 5-4-3-2-1 run/walktakes place on Sunday 12thAugust and is an event suited toall the family or running club. There’sa huge choice of distances from 5Kwalk, 10K, 21K (half marathon), 30K tothe more demanding 42K (marathon),or 50K (ultra). The routes will be overfootpaths, bridleways and quietcountry roads in the Salisbury,Wessex area. The walk/trail runs, willtake you past a variety of sites ofhistorical and scientific interest andthrough country estates not usuallyopen to the general public.Now in its fifteenth year the eventhas a friendly relaxed atmosphere,with excellent facilities adjacent tothe start at Salisbury Fire Station,including ample car parking. TheCities Leisure Centre is available fortoilets and showers.For more details and online entryvisit www.salisburyfirestation.infoor lmacaulay@hotmail.com

LISTINGSIN ASSOCIATION WITHStoke Row, Henley-on-Thames,Oxfordshire, RG9 5PSwww.runnersworld.co.ukEton Super SprintsTriathlon: 400m swim, 20K bike, 5Krun, Dorney Lake, EtonTriathlon Training DayDorney Lake, Etonfern@humanrace.co.ukwww.humanrace.co.ukSATURDAY 26TH MAYDorney Super SprintsTriathlon: 400m swim, 20K bike,5K run. Dorney Lake Etonfern@humanrace.co.ukwww.humanrace.co.ukDukeries UltraThe route follows a 30 or 40 mileloop starting in the heart ofSherwood Forest and keeping mostlyto forest trails and footpaths.info@dukeriesevents.co.ukwww.dukeriesevents.co.ukKirklees 10K ChallengeA great event for experiencedrunners and beginners alike. Allproceeds go to the children’s work atthe church.www.huddersfieldchristianfellowship.com/kirklees10kchallengeSUNDAY 27TH MAYShock Absorber women onlytriathlon training dayfern@humanrace.co.ukwww.humanrace.co.ukDorney Tri ChallengeDorney Lake, EtonHalf distance triathlon: 750m swim,20K bike and 5K run.(individual & Relay)www.humanrace.co.ukNorthants Ultra 35‘Shires and Spires’Lamport Hall, NorthamptonA 35 mile tour of some of the mostinteresting country houses andhistorical sites in Northamptonshirestarting and finishing in the majesticgrounds of Lamport Hall.Guy Travers 07747 803090guy@gobeyondchallenge.co.ukwww.gobeyondultra.co.uk/eventsLittle Horsted and Isfield Fun RunStarting at 10am, there will be threerunning categories - 1K and 5K whichare open to both adults and childrenand a 10K which will only be open toover 14s. It’s a fantastic cross countryroute with medals awarded towinners of each category. There willalso be a fancy dress category.http://tinyurl.com/lh-IfunrunSurrey Hills Trail Challenge(30K,16K,10K)Get off the road and try somethingdifferent this summer! The Surrey HillsRaces will take you along thefootpaths of the Surrey Hills.www.sloweb.org.ukBupa 10K race in London in aidof the RNLIThis year’s Bupa 10K is held by theorganisers of the Virgin LondonMarathon.Rebecca Carver 0207 620 7425rebecca_carver@rnli.org.ukwww.rnli.org/eventsWEDNESDAY 30TH MAYUSN Dorney Lake Evening TriathlonsThe USN Evening Triathlon at Dorneylake is the perfect after work stressbuster or mid week racing fix.Held at the super fast and flatDorney venue.Peter Masonpete@votwo.co.ukwww.votwo.co.ukPetworth Park 10KThe Midhurst Milers would like to inviteyou to the first Petworth Park eveningrace. The race will be run in NationalTrust Parkland and will be a two laprun on grassy trails with super views ofthe South Downs and Petworth House.There will be a race shop, chip timingservice, good facilities and greatoverall and age group prizes.www.sportssystems.co.ukSATURDAY 2ND JUNEOrion Harriers Forest FiveFriendly, low-key, five miles oneasy trails in London’s beautifulEpping Forest.Bob Jousiffe 07709 206897bobjousiffe@hotmail.comwww.orionharriers.co.ukWEDNESDAY 6TH JUNESilverstone Evening DuathlonsA unique opportunity to race at thespiritual home of British motor sport.Based at the brand new Porschedriving experience centre. Racingtakes place on the actual Formula 1Grand Prix. www.votwo.co.ukSATURDAY 9TH JUNEUSN South Cerney TriathlonHeld at Bowmoor Sailing Lake inGloucestershire. Two triathlons:Standard: 1.5K Open water swim,40K Bike, 10K Run. Sprint: 750mOpen water swim, 20K Bike, 5K Run,Peter Masonpete@votwo.co.ukwww.votwo.co.ukRun Richmond Park 5K/10KThe course will take you around thesuperb parkland. There are a fewhills but they make it more fun!info@thefixuk.comwww.thefixevents.comSUNDAY 10TH JUNEDartmoor Discovery Ultra Marathon32 miles 674 yards across thestunning Dartmoor National Park.Starting and finishing at Princetown.This year’s race is now full, but areserve list is available.www.teignbridgetrotters.co.ukShock Absorber WomenOnly TriathlonNovice Triathlon: 200m Swim, 5KBike, 2.5K Run. Sprint Triathlon: 400mSwim, 20K Bike, 5K RunChallenge & Relay Triathlons: 800mSwim, 30K Bike, 7.5Kfern@humanrace.co.ukwww.humanrace.co.ukFunFest 5KThe FunFest 5K is part of a two dayevent in Victoria Park, Southport,there are two races a 2K at 9am and5K at 10am, by taking part in eitherof the races you gain free entry tothe rest of the days events. Big Prizelist for the 5K 1st three Men &Women plus vets. Goody bag withmedal and t-shirt for all runners.www.funfest5K.co.ukSUNDAY 17TH JUNEToshiba Windsor TriathlonSprint Triathlon: 750m Swim, 30KBike, 5K Run. Olympic and EliteTriathlon: 1.5K Swim, 42K Bike, 10KRun Windsorfern@humanrace.co.ukwww.humanrace.co.ukKarrimor Great Trail ChallengeA new off road running event hasbeen announced for the Lake Districtby Nova International, Britain’sleading sporting mass participationevents company and organisers of theBupa Great North Run. The KarrimorGreat Trail Challenge will take placeon Sunday 17th June, with 10K,half marathon and marathondistances - all starting and finishingin Fitz Park, Keswick.www.greattrailchallenge.orgHuntingdon 10K Charity RunFather’s day chip-timed run,multi-terrain, from Alconbury airfield.Medals and mementos for finishers.Also 3K fun run and Community Fair.Bob Hulstromwww.huntingdon10kcharityrun.co.ukTri-Experience Adventure RaceTest your stamina with this off-roadadventure in Swinley Forest,Camberley. Navigate trails and hillson foot and bike collecting as manycheck points as you can in 3.5 hours.sam@triadventure.co.ukwww.triadventure.co.uk/experienceSATURDAY 23RD JUNESt Dominick’s 5 Mile DashNear St Mellion, Cornwall.This is a five mile undulating coursetaking you through scenic, lovelycountry lanes.www.theplymouthmusketeers.web.comsharon.adams12@btinternet.comSUNDAY 24TH JUNEMaxifuel Half Iron DistanceTriathlon – Marlowwww.clubsonline.comFriston Forest Trail Runs10K hilly off road run and a 4Kfun run.Graham Lee 07774 003961mdp-triathlon@hotmail.co.ukwww.multisport-management.co.ukSATURDAY 30TH JUNERun Richmond Park 5K/10KThe course will take you around thesuperb parkland. There are a fewhills but they make it more fun!info@thefixuk.comwww.thefixevents.comSUNDAY 1ST JULYBewl 15The 13th Bewl 15 mile race is one lapof the beautiful Bewl Water. Thecourse is undulating with a variety offree entertainment for the spectatorswhile you run.Albert Kempalbertlkemp@btinternet.comwww.bewl15.co.uk.Tamworth Gate GallopOff Road 10K and 4.4K Fun Run.Includes gates and stiles. Somethingvery different. Any surplus moneygoes to charity.Peter Seedhouse.peter.seedhouse@hotmail.comwww.gategallop.co.ukGunnersbury Park 10KA swift 2 laps and a 420m sprintfinish around Gunnersbury Park. Allfinishers will receive a t-shirt andmedal for their efforts, and the first 3runners will receive trophies.www.mccpromotions10kseries.comSATURDAY 7TH JULYThe Bath & West Multisport Festival2500+ athletes, 12 races, 2 days, 1amazing Expo, we have a 10K forpure runners and every other type ofmultisport you could want.Tim Peaceevents@nakedstrength.co.ukwww.nakedstrength.co.ukSUNDAY 8TH JULYTri-Challenge Adventure RaceNew ForestA true test of endurance, anadventure race over 5 hoursincorporating off-road running,mountain biking and navigation.Ideal training opportunity forexperienced adventure racers doingexpedition events and great for those52 www.runningfreemag.co.uk

13 th Bewl 15 20121 st July 20121 undulating lap of thebeautiful Bewl Water.Free family day-outwhile you runEmail: albertlkemp@btinternet.comEntry via www.bewl15.co.ukcolostrumctivenutritionVeterans run faster and stayhealthJust ask500 & 5000 ecord olderouble European champion at 70.SUNDAY 30 SEPTEMBER 2012MARATHON | 10K | 5KGUARANTEED ENTRY AVAILABLEwww.lochnessmarathon.comneovite.com 0800 24 25 123

LISTINGSIN ASSOCIATION WITHwho want a real challenge.sam@triadventure.co.ukwww.triadventure.co.uk/experience9TH - 13TH JULYAl Andalus Ultimate TrailA demanding 5-stage, 230K routethrough the Natural Parks of theGranada Province in SouthernSpain with high temperatures(35-40C), numerous long climbsand scenic trails.info@axarsport.com0034 651 344466www.alandalus-ut.comSATURDAY 14TH JULYThe BIG Thames Open Water SwimSeries - Marlow River Swim 750m1.5K & 3K.www.clubsonline.comSUNDAY 15TH JULYMaxifuel Olympic & Sprint DistanceTriathlon – Marlowwww.clubsonline.comThe Maldon TriathlonSprint Distance - 750m Swim, 28KCycle, 5K Run & Olympic Distance1.5K Swim, 45K Cycle, 10K Run.Jamie Cooper 07947308543jamie@dengieevents.co.ukwww.dengieevents.co.ukSALISBURY 5-4-3-2-1Trail Marathon also 10/21/30/50kMT Run/walk in Historic WessexSUNDAY 12 TH AUGUST 2012UK Athletics Licence 2012 Applied for Chip Timing42k Run starts 09:3050k/09:00 30k/10:00 21k/10:30 10k/11:00From Fire Station Salisbury Wiltshire SP2 7TNEntry Fees ~ Runners £17 (£15 Club) ~Walkers £7, *Late entry + £3www.salisburyfirestation.infoEvent Director Salisbury Fire Station Ashley Road Salisbury Wiltshire SP2 7TNMedal or Badge to all finishers01722 332211 ludomacaulay@hotmail.comSATURDAY 21ST JULYHaytor HellerApprox six miles off-road running inthe heart of glorious Dartmoor.www.teignbridgetrotters.co.ukO2 Creation 10KAlongside Sulis Soundtrack Festivalof Music & Sport with Jools Holland.Challenging off road 10K, technicalt-shirt & medal for finishers.www.relishrunningraces.comSUNDAY 29TH JULYFambridge Yacht Haven HalfIron Triathlon1.9K Swim, 90K Cycle, 18K Run.Jamie Cooper 07947308543jamie@dengieevents.co.ukwww.dengieevents.co.ukBrighton Trailblazer Run10K trail run situated on outskirts ofBrighton in the South Downs NationalPark. Cakes, drinks and medals for allfinishers. Mark 07917 753704mark@brightonsports.co.ukwww.brightonsports.co.ukThe Doughnut DashThe fun 5K takes place in Portsmouthand involves runners completing 3K,then eating three Krispy Kremedoughnuts, before finishing the final2K. There is not a race like it in theUK – the idea was brazenly stolenfrom America and an event in NorthCarolina. It takes place over the firstweekend of the Olympic Games withall monies going to the HampshireAutistic Society.www.doughnutdash.co.ukSATURDAY 4TH AUGUSTOrion Harriers Forest FiveFriendly, low-key, 5 miles on easytrails in London’s beautifulEpping Forest.Bob Jousiffebobjousiffe@hotmail.com07709 206897www.orionharriers.org.ukSUNDAY 5TH AUGUSTTOTNES 10KA scenic 10K route alongside thebeautiful River Dart, on footpaths andbridlepaths.www.teignbridgetrotters.co.ukSUNDAY 12TH AUGUSTWatersideTri Long Distance ClassicChallenge Distance: 800m Swim,43K Cycle, 10K Run. Middle Distance:1.6K Swim, 82K Cycle, 20K Run. LongDistance Classic: 2.4K Swim, 121KCycle and 30K Run.Jamie Cooper 07947308543jamie@dengieevents.co.ukwww.dengieevents.co.ukSUNDAY 19TH AUGUSTBurnham Beeches Half MarathonParking at Farnham Park PlayingFields, Beaconsfield Road, FarnhamRoyal, Slough, Berkshire, SL2 3BP. Funrun with swimming pool, changingrooms, showers, live music, secure bagstorage and food and drink vendors.Closed roads and 1500 limit.bbhm.burnhamjoggers.org.ukNorthumberland Coast MarathonTrail marathon following the beautifulNorthumberland coastal footpath onbeach and trail.James Manford 01665 712711jimmanford@hotmail.comwww.northeastmarathonclub.co.ukSATURDAY 25TH AUGUSTThe Thames Meander marathonVery pretty out and back coursealong the footpaths next to theThames. Medals and meal provided.Melanie Ross 07788 411912melcelt@hotmail.co.ukwww.hermesrunning.com27TH AUGUST - 2ND SEPTEMBERThe North Face Ultra-Trail duMont-BlancHow to live a wonderful adventurethrough 4 events!www.ultratrailmb.comSATURDAY 1ST SEPTEMBER30th Lincolnshire Wolds 10 Mile30th year, undulating course, quietcountry roads in the LincolnshireWolds. £100 cash to race winners +bonus if course records beaten.Steve Greenstgreen1950@gmail.comwww.woldsvets.co.ukSATURDAY 8TH SEPTEMBERBarnardo’s Cairngorm ChallengeA hike and bike adventure takingplace in the beautiful CairngormsNational Park.www.cairngormchallenge.co.ukSUNDAY 9TH SEPTEMBERPARAS 10The Ultimate and Unique 10 mileChallenge, two options: a standard10 mile run or The Challenge Eventcarrying 35lbs.Dewi Winkle 07775 643821dewi@3xtri.comwww.paras10.comKamikaze The Banzai ChargeKamikaze offers the runner incrediblegradient related challenges toovercome. To complement the naturalfeatures the votwo course designershave gone radical and added manymore outrageous features.www.votwoevents.co.uk19th Hoylake 10K Fun RunThe course is a coastal run and is amirror image from 5K and backto finish.Carla Williams 0151 625 9505hoylakewsnc@btinternet.comwww.wsnc.co.ukSATURDAY 15TH SEPTEMBEREvery Step Counts 10K RunThe Adam Cole Foundation ‘EveryStep Counts’ 10K Run is back thisSeptember!info@thefixuk.comwww.thefixevents.com54 www.runningfreemag.co.uk

Royal parkshalfmarathonSunday 7 October 2012Join our team for London’s greenest half marathon!Help us find a cure and improve life for everyoneaffected by Parkinson’s.020 7963 9305events@parkinsons.org.ukparkinsons.org.uk/royalparkshalf© Parkinson’s UK, April 2012. Registered charity in England and Wales (258197) and in Scotland (SC037554).TCS Amsterdam MarathonMizuno Half Marathon8 KSunday 21 OctoberRegister Nowwww.tcsamsterdammarathon.nlHave a nice day

CHESTERMARATHONChester with its Roman origins hasmuch to offer the runner andvisitor alike. For the visitor thereare Roman Walls, an amphitheatre, acity centre racecourse, the UK’s largestdesigner outlet mall and the superbChester Zoo.The city can now add to thatimpressive list two top quality roadraces; Cheshire Oaks Chester HalfMarathon and the MBNA ChesterMarathon. The half is now full but youstill have time to sign up for theMarathon, which takes place on Sunday7th October 2012.Not only can you visit the city andrun a fantastic route but you can alsohelp poorly children, as the officialrace charity for 2012 is Northern Lightswho give seriously ill children theunique experience of a very specialholiday to meet Santa in Lapland.The children, who are aged betweensix and 11, visit Lapland on a four orfive day holiday to meet the big manhimself and experience husky dog,snow mobile and reindeer rides, aswell as taking part in an Arctic Circlecrossing ceremony.The marathon is in its third year andis considered one of the fastestgrowing races in the UK. Growing from1,000 entries in 2010 to 4,000 in 2011.With such positive feedback, this yearentries have been bumped up to5,000 runners!The marathon route is both historicand scenic. The roads will be closedand fast times are expected. Runnersstart at the racecourse and head intothe city centre, passing the Town Hall,Cathedral, Eastgate Clock and throughthe Roman Walls four times beforeheading out of the city across theOld Dee Bridge.The route is largely flat with someshort hills or gradual climbs whichare predominantly in the second halfof the course.On-line entry for the marathon atwww.activeleisureevents.co.ukWORTHING & DISTRICT HARRIERS10 KWORTHING 10KWednesday 6th June 2012, 7.30pm*superflat, superfast PB course*team and individual prizes*electronic chip timing

EVENTSTHE BACCHUSBACCHUS HALF MARATHON AND FULL The wine marathon is back for a 2012vintage... You’re all invited to walk, run, race or win... And kids can race too...WHEN Sun 9 Sept 2012, 11am RACE VENUE Denbies vineyard, Dorking, SurreyEVENTSTOLIVE.CO.UK

Purple Patch Running... the way forward!Training Camps 20123rd - 10th March – Warm weather training week, Spain22nd - 24th June - Meon Valley, South Downs - £28527th Oct - 3rd Nov – Warm weather training week, Spain16th - 18th Nov - Chiltern Hills - £285(en-suite hotel accommodation for all venues)INTERNATIONALProbably Britain’s Premier Supplier of Specialist Sublimatedand Screen Printed Running Vests to Charitiesand Printed Teeshirts to Athletic Events.RUNNERPRINT / WINNER,VICTORY HOUSE, 246-250, LOWERHOUSE LANE,BURNLEY LANCASHIRE, BB12 6NG.sales@rRUNNING VESTSTEESHIRTSrunnerprintwinner.comwww.runnerprintwinner.comTel : 01282 412714Running is our businessFor more info:01704 546082sales@natterjack.co.ukLIVERPOOL2 North John Street, L2 4SA0151 236 8887555 Smithdown Road, L15 5AF0151 735 1441Stuart DoreeSports MassageSpecializing in Sports, Remedial andDeep Tissue Massage in East Sussexwww.natterjack.co.ukSOUTHPORT159 Southport, PR8 1EE01704 546082www.eastbournesportsmassage.co.ukwww.advanceperformance.co.uk020 7329 1955London City RunnerWe've got the kit... Run with itwww.londoncityrunner.comFRANK ELFORD SPORTSthe complete running specialistsRun by runners for runners, friendly service, honestadvice, personal attention. Mail order available.* RUNNING GAIT ANALYSIS IN STORE *Open 9.00am-5.30pm, Monday-Saturday.27 Mayflower Street, Plymouth, PL1 1QJ01752 265122www.frankelfordsports.co.ukEVERYTHING FOR THE FELLOW RUNNERWe are authorized Asics Running Expert Adidas26.2 dealerBrooks original dealers Nike Bowerman dealerMizuno Serious Performance dealers New Balance Elitedealers Nike Blue Ribbon dealers Puma Cell DealersReebok Racing Club dealers Saucony Grid dealers39b George Street, Brighton, BN2 1RJ01273 675717Stockists of 2XU, 1000 Mile, SIS, High 5,Honey Stinger, Lucozade, Torq, Power Bar,Nathan, Newline, Garmin, Silva, Sundog,Thuasne, Timex, Xtenex and much more allat competitive pricesVisit us online at www.runnersretreat.bizor call 01732 846616 for a goodfriendly serviceCliff Roe Sportsest. 1974AscotWindsor01344 621639 01753 8242666www.cliffroesports.comSpecialists in running…1 Prospect Court, The Broadway,Bucks, SL2 3QQ01753 647339Runningspecialist.www.apex-sports.co.uk58 www.runningfreemag.co.ukTo advertise your brand in this space for as little as £35 per monthplease call Nick on 01273 897311 or e-mail nick@runningfreemag.co.uk

CHARITY LISTINGSJoin the race tobeat breast cancer!www.breastcancercampaign.org020 7749 4114supportercare@breastcancercampaign.orgContact: Helen Websterhwebster@edenproject.RUN FOR ROUND TABLECHILDREN’S WISHContact Samantha Read on 01202 514515Email: Samantha@rtcw.orgWebsite: www.rtcw.orgContact the EventsTeam on:0800 121 62 55events@asthma.org.ukwww.asthma.org.uk/runningContact: Alice WheatleySportsteam@cancer.org.ukJoin Team RunabilityCall 0870 420 4301www.LCDisability.org/eventsJoin team ShelterRegistered charity in England and Wales (263710)and in Scotland (SC002327) RH 3920shelter.org.uk/runningRun for parkinsons.org.ukContact: Liz Sowdene.sowden@stchristophers.org.ukMkE A dIFrEceoVR aN dITnCContact Team Macmillan onrunning@macmillan.org.ukTo advertise your charity in this space please call Nick on 01273 897311 or e-mail nick@runningfreemag.co.uk

www.runningfreemag.co.ukNext month inJeanette KwaykeSummer GearNatural Running ShoesReviewedRunning in ZimbabweAVAILABLE FROM YOUR LOCAL RUNNING SHOPTHROUGHOUT MAYSUBSCRIBE TO RUNNING FREEHilly are giving away afree pair of socks witheach new subscription.Can’t make it to your favourite runningshop to pick up your copy of Running Freeeach month? Take out a subscription andyou’ll never have to miss another issuebecause each month Running Free willplop gracefully onto your doormat.YES, I WOULD LIKE TO SUBSCRIBE TORUNNING FREE RIGHT AWAY!NAMEADDRESSBECOME THE RUNNER YOU WANT TO BE!APRIL 2012 ISSUE 41FREE MAGAZINEMARATHON SPECIALIt’s the Everyman’s Race - you should take partat least once in your life! (P18) Eating for the Marathon (P20) All for charity (P22) Young mumhopes for Olympic qualifying time (P24) Marathon Gear (P6) Martin Morgan’s ambition realised at last year’s race (P38)Coach Carvey provides facts and figures on this great event (P74) DJ Mark Goodier prepares for the Virgin London Marathon (P42)COMPS...WIN A SUPERB GARMIN FORERUNNER 210 WORTH £229.99You’ll still get the magazine for free, butwe need £25 to cover P&P – a snip at only£1.92 per issue!Now it’s even easier to subscribebecause you can pay online via thewebsite. Go to www.runningfreemag.co.ukand click Subscribe.Prefer to keep the postie busy?Fill in this form and send us acheque at: Standfirst Media Ltd,The Mallings, 112 Malling Street,Lewes, East Sussex, BN7 2RG.POST CODEEMAILI enclose a cheque/postal order for £ _______made payable to Standfirst Media Ltd for12 issues of the magazine starting with thenext month.You can also order back issues at £3.50 each.Just let us know which copies you’d like.Please send me copies of the(MM/YY) issue(s).60 www.runningfreemag.co.uk

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A story ofredemptionRUNNERSIf you are down, get up and runIhad a topic all set for this issue and then lifehappened. I have discovered yet another great giftfrom a life of running that I have to share with you.Fourteen years ago my wife Lorelie and I werefortunate enough to buy our first home. It has fourbedrooms, and we had three boys, so it was perfect,well almost perfect. We felt a house wasn’t really ahome without a couple of cats running around, andsoon Annie and Felix became part of the family.Our two cats could not have been more different. Wegot Felix from Lorelie’s brother. This kitten had a greatearly life, playing with his family. Felix exudedconfidence, macho male that he was. He was big andclumsy and not too bright.On the other hand when Annie was a kitten, she sawher mother run over by a car. She was taken in by anearby resident and placed in a cage. Later Annie wasgiven to a local pet shop, and that is where we foundher. Annie was a beautiful and shy female calico. Shewas petite with a little pink nose and a coat offur that was as soft as a bunny rabbit. UnlikeFelix she was a great hunter, as many anunfortunate mouse could attest to.My bond with Annie begins that first night.She was afraid of her new home. She was afraidof our sons. She was afraid of Felix. The only thing thatshe didn’t seem afraid of was . . . me! So we slepttogether that night. Annie spent the evening hidingunder the covers. Felix slept upstairs with Lorelie, thatlucky punk!Annie grew to trust only two people, Lorelie andmyself. To others she was almost a ghost, hidingupstairs whenever there were visitors. Occasionally aguest would spot her before she ran off and say: “Oh,there she is! She’s beautiful.”Some of my favorite memories of Annie would takeplace when Lorelie would do the laundry. I would besitting in my favorite chair, and I would hear my wifemaking her way up the stairs with a neatly folded pileof warm clothes from the dryer. Right on top of thiscozy nest sat Annie, and I would trumpet her arrivalwith the declaration, “All hail the Queen!”Another fond memory is of our mornings. I would bein my terrycloth bathrobe, reading my localnewspaper and slurping my coffee. Suddenly thecutest little meow would cause me to look up from mypaper. Annie would patiently wait for permission andthen take up residence on my shoulder where shewould enjoy a relentless onslaught of affection.To be fair, one of their feline habits is not so fondlyremembered, cat vomit. I’m sure they merely saw it as‘food relocation’. Stepping barefoot into this goo is notthe way to start your day!Annie and Felix have lived with us the entire 14years we have lived in our home. They have seen threeboys grow up and move out to make their own lives.They endured lightning storms and a stereo system setat eleven. Eventually something happens to emptynesterswith aging pets and we are no exception. Wefirst noticed Annie was acting “funny” on Thursday.Tuesday morning we held and pet her as she was putto sleep. We left the veterinarian’s office with Annie ina cardboard box. I placed it on Lorelie’s lap, and sheremarked it was still warm. We buried our treasuredTo be fair, one of their feline habits is notso fondly remembered, cat vomit. I’m surethey merely saw it as ‘food relocation’.family member in the back yard, taking turns diggingin the rocky soil. Afterward Lorelie marked the gravewith a gathering of rocks, a found bird nest and abeautiful metal figurine.In a few hours I was scheduled to run a four-milerwith my friend, Peter. I had eaten very little and mygrief left me feeling weak. Lorelie asked me if I wasstill going to run. I replied without thinking, “I haveto run.”Tuesday turned out to be the nicest day of the year.The high temperature of 71 degrees was well abovethe average of 43. I finally put my sweatpants away andran in shorts for the first time since October! Our runfollowed a crystal clear river on a dirt road through theConnecticut woods. When Peter and I finished, I wasreminded how precious and beautiful life is, and that itdoes indeed go on.Goodbye Annie, we love you.Mysterious Coach Carvey lives in the USA and has never actually beenseen by anyone. Investigate him further at: www.carveyrunningtips.com

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Three PeaksChallenge 2012Take on the three highest peaks in Scotland, Englandand Wales in this infamous challenge! Your task is to tackleBen Nevis, Scafell Pike and Snowdon ... all within 24 hours.Join the Sparks team on your own or with a group of friends for anexciting and physically active challenge in 2012 - the year of challenges!Help us fund more life-saving research for babies,children and mums-to-be.14th - 16thSeptember2012MinimumRegistration fee: £99sponsorship target: £650The children’s medical research charitywww.sparks.org.uk 020 7091 7750 challenge@sparks.org.ukRegistered charity number 1003825 (England and Wales) SCO39482 (Scotland)