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Runner's World UKRunner's World UK

Runner's World UK August 2019

Runner's World is an inspirational and motivational magazine for runners of all ages and abilities. In every issue of Runner’s World we inform, advise, educate, and motivate runners of all ages and abilities. We help every runner achieve their personal health, fitness and performance goals. Runner’s World shows you the best ways to get the maximum amount of benefits from running in the minimum amount of time. Big promise? Definitely. But you don’t have to take our word for it – we’d like to prove it to you!

Land:
United Kingdom
Sprache:
English
Verlag:
Hearst Magazines UK
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ABONNIEREN
CHF 35.34
12 Ausgaben

IN DIESER AUSGABE

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runner's world uk

Andy Dixon EDITOR-IN-CHIEF EDITORIAL JOE MACKIE Deputy Editor KERRY McCARTHY Commissioning Editor RICK PEARSON Section Editor JOHN CARROLL Chief Sub Editor ART WAYNE HANNON Creative Director JACK TENNANT Art Editor DIGITAL BEN HOBSON Digital Editor JANE MCGUIRE Deputy Digital Ed CONTRIBUTOR JO PAVEY Contributing Editor RICHARD ASKWITH, CHLOE BOWEN, MARK BUCKINGHAM, LILY DYU, STEPHEN GLENNON, DAMIAN HALL, AMY HOPKINS, SAMANTHA LAFEVE, ADRIAN MONTI, SAM MURPHY, SUSANNE NORRIS, KIM PEARSON, SAMANTHA REA, JUSTIN ROSS, LILY SOUTTER HEARST UK JAMES WILDMAN CEO CLAIRE BLUNT Chief Operating Officer ROBERT FFITCH Chief Strategy Officer ALUN WILLIAMS Managing Director, Health & Fitness SURINDER SIMMONS Chief People Officer SOPHIE WILKINSON Head of Editorial Operations CLARE GORMAN Chief Operations Director JUDITH SECOMBE Managing Director, Hearst Brand Services JANE SHACKLETON Brand Development Director, Health & Fitness JESSICA HOWLEY Acting Senior Marketing Manager PHILIPPA TURNER Senior Marketing Executive CLIENT DIVISION ANDREA SULLIVAN Director of Health & Sport DENISE DEGROOT Director of Travel JIM CHAUDRY Director of Motors PETER CAMMIDGE…

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editor’s letter

THERE’S ALWAYS ROOM for a bit more adventure in our lives. Runners are more outdoorsy than most, but it can still be invigorating to try something new – and it’s in that spirit that we bring you this Adventure Issue. You don’t even have to go that far, as I discovered when I, along with columnist Paul Tonkinson and RW’s Kerry McCarthy, ran the 11 or so miles from Elstree to Cockfosters as part of the RW London Loop relay (feature on page 34). Apart from a stretch alongside the A1, the route consisted of beautiful trails, rolling farmland and ancient forests – it was so serene in parts you could easily have forgotten you were in one of the world’s busiest cities. Realising there is such beauty close to my…

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crib goch ridge, snowdon, wales

THE EXPERIENCE The Berghaus Dragon’s Back Race is billed as the toughest five-day mountain race in the world. Competitors have to cover 315km, with 15,500m of climb, as they move south along the spine of Wales. Day one features 3,800m of ascent, including the knife-edge Crib Goch ridge on Snowdon. Runners who reach all of the checkpoints within the cut-off time camp overnight before setting off on the second of five ultramarathons. RUNNER Konrad Rawlik PHOTOGRAPHER Berghaus Dragon’s Back Race | No Limits Photography. ABOUT Konrad Rawlik was the second-fastest runner on day one of this year’s event, when 44 participants were timed out or retired. Only 251 of the 402 starters completed the event. Rawlik was among them, finishing fourth in 40 hours, 3 minutes and 57 seconds. Visit berghausdragonsbackrace.com.…

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hard and fast rules

INCREASING YOUR VO2 max through twice-weekly interval sessions (intense efforts followed by recoveries) could help you to live longer. A new study1 shows that for each millilitre increase in VO2 max – the rate at which your body can use oxygen during exercise – your chances of dying from a cardiovascular event, such as a heart attack, drop by 3.2 per cent. The study also found the benefits were more pronounced in those who were less fit. Subjects in the lower range of VO2 max – 25-30ml/kg/min for women, 35-40ml/kg/min for men – reduced their risk by up to nine per cent, while those at the upper end – 50+ for women, 60+ for men – reduced their risk by one per cent. WORDS: CHLOE BOWEN. PHOTOGRAPHS: GETTY IMAGES 1. EUROPEAN…

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in hips we thrust

WHEN IT COMES TO adding more speed to your running, hip thrusts are better than squats. So says a new study from the journalSports that showed seven weeks of hip thrusts led to significant boosts in top-end speed. Researchers in Spain recruited 24 adolescent female football players for a seven-week training programme. One group did hip thrusts (with a weight), while the other did back squats (squatting with a barbell across the shoulders). At the end of the study, the hip-thrust group showed more improvement in their sprint performance, especially at the start of a sprint. This is because hip thrusts target the same hip-extension muscles (such as the glutes) that are used in sprint acceleration. 3 EXERCISES FOR STRONGER HIPS 1. Hip thrusts Place your shoulder blades on a bench, arms bent by…

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summer of speed

Do these tailor-made sessions from California’s Mammoth Track Club once a week to PB at 5K and 10K: 5K 8X400M AT 1-MILE RACE PACE WHY IT WORKS For a 5K, you need to be able to perform just above your anaerobic threshold: saying more than a few words at a time should be difficult. Train at short but hard effort with these 400m repeats. DO IT RIGHT Take no longer than one-minute of rest between each lap. 10K 12X400M AT 5K RACE PACE WHY IT WORKS A 10K is run at a pace you can hold (but is moderately uncomfortable) for around 45 minutes. Running at 5K pace will raise your aerobic fitness while building mental toughness. DO IT RIGHT Rest in a one-to-one ratio between laps. So if you run for 90 seconds, rest for…

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