EXPLOREMY LIBRARY
Health & Fitness
Runner's World UK

Runner's World UK

October 2020

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!

Country:
United Kingdom
Language:
English
Publisher:
Hearst Magazines UK
Frequency:
Monthly
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12 Issues

in this issue

1 min.
bournemouth, dorset

THE LOCATION Bournemouth has seven miles of award-winning beaches and four blueflag winners: Alum Chine, Durley Chine, Fisherman’s Walk and Southbourne. The area has something of a microclimate, with some of the warmest sea temperatures in the UK. Ideal for a postrun dip. THE RUN Just turn up at low tide and get moving, or stay higher on the sand for a tougher workout. Bournemouth has had some bad press of late, owing to the packed beaches, but if you get there at the right time, a run is a serenely beautiful experience. There is also a Covidsecure beach race set to take place on October 31 should you wish to run with others – socially distanced, of course. PHOTOGRAPHER Stoica Vasile Gabriel / EyeEm…

3 min.
editor’s letter

RUNNING IS ABOUT freedom – to run as you please, when, where and with whom you like. Whatever your age, shape, skin colour or ability, running should offer a pathway to joy, self-expression and fulfilment. Unfortunately, however, for some runners it’s not that simple. In our feature on page 30, seven Black and Asian runners talk about how their ethnicity has affected their running experiences. Whether it’s through direct or indirect discrimination, or the feeling of being underrepresented in running clubs, the media or marketing, it’s clear that running doesn’t feel equally accessible and welcoming to all. Runner’s World’s mission is, and always has been, to help as many people as possible discover and enjoy the great gift of running. But while we have endeavoured to ensure our content appeals to as…

1 min.
verbal remedies

IF YOU’RE GETTING INJURED THROUGH running, you need to have a strong word with yourself. A new study, published in the Journal of Strength and Conditioning Research, has found that when runners heard spoken instructions that encouraged a more ‘compliant technique’ – for example, ‘land light’ or ‘run tall’ – their ground reaction force then decreased by 17 per cent. This finding led the researchers to conclude that ‘verbally directed’ running instructions may help to reduce the likelihood of impact injuries. Create your own verbal cues and say them to yourself out loud on your next run. If anyone looks at you funny, just add ‘Now run faster to get out of earshot’ to your list of stern commands.…

2 min.
the bare necessities

WE ALL KNOW THE MANY BENEFITS of strength and conditioning – including fewer injuries and greater running efficiency – but it can be tough to fit a session into a busy week. Performance coach Brad Stulberg (bradstulberg.com) has pared it back to its bare essentials. He says this five-move circuit ‘hits the four major moves – push, pull, squat, hinge – and is relatively safe for even novices to strength training’. Stulberg put together the routine, which takes about 30 minutes to complete, after talking with other top strength and conditioning coaches. What’s more, the session requires minimal equipment and, he says, can be performed ‘just about anywhere’. Stulberg advises doing the routine (right) at least twice a week. For the exercises requiring weights, select a weight that will allow you to…

1 min.
workout smackdown!

HILLS WEIGHTS 10% THE IDEAL GRADIENT ON WHICH TO PERFORMAL LOUT HILL SPRINTS. IT JUST WON’T FEEL‘IDEAL’… COACH BRAD HUDSON RECOMMENDS RUNNERS BUILD UP TO RUNNING 8 X 10 SECS WITH 2 MINS’ RECOVERY BETWEEN REPS. THE WORKOUT LASTS ABOUT 10 MINS. THE BEAUTY OF HILL SPRINT SIS THAT THE ONLY PIECE OF KIT REQUIRE DIS AS TOPWAT CH. OH, TWO WILLING LEGS WILL ALSO COME IN HANDY YOUR WEIGHT ACTS AGAINST YOUR WHOLE BODY, SO YOU GET A MORE COMPLETE WORKOUT THAN YOU DO USING GYM EQUIPMENT THAT TARGETS PARTICULAR ARE AS. IT’S NOT ADVISABLE TO DO HILL SPRINTS MORE THAN ONCE A WEEK–THE WORKOUT PLACES TREMENDOUS STRESS ON THE MUSCLES AND CONNECTIVET ISSUE. HILL SPRINTS TARGET ALL THE RUNNING MUSCLES, MAKING YOU LESS INJURY PRONE’, BUT THEY DON’T BUILD UPPER-BODY STRENGTH. VS TIME EQUIPME RELEVANCE FREQUENCY FULL BODY NUMBER OF REPS OF…

2 min.
what a carb up!

WHEN IT COMES to carb consumption during a race, more may be…more if you’re going very long. A new study1 found those who managed to consume a whopping 120g of carbs per hour during a mountain marathon reported a lower rate of perceived exertion during the race and had lower markers of muscle damage 24 hours afterwards compared with participants who had consumed either 60g or 90g of carbs per hour. Team GB ultrarunner and coach Robbie Britton says, ‘Hopefully, it can make people think about one of the biggest areas of improvement in ultramarathons for most: race-day nutrition. Have a look at what you’re doing and see if there is room for improvement, starting by increasing your carb intake a wee bit during some training runs, and stick with it.’ Nutritionist…