Runner's World UK

Runner's World UK

August 2021

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!

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United Kingdom
Hearst Magazines UK
USD 4.60
USD 40.29
12 Números

en este número

1 min.
knot a problem

1 Meglio Asteroid Ball / £6.99, mymegloi.com A light, very firm ball that’s perfect for areas that need targeted triggerpoint release; it’s excellent for the glutes, upper back/shoulders and your feet. Comes in two sizes: 8cm or 12cm diameter. 2 Decathlon Domyos Soft Roller / £12.99, decathlon.co.uk A good-value roller with dual textures – larger knobbles down the centre, for broad pressure across big muscles; and small, diamond-shaped bits along each side, should you need to go a bit deeper. 3 Theragun Wave Vibration Foam Roller / £125, johnlewis.com Vibration with foam-rolling is thought to relax tissues, enabling increased range of motion. This vibrating roller is controlled by a smartphone app, and has five speed/intensity settings. 4 Riixo Ice Ball / £19.98, riixo.com A steel ball with a liquid core, housed inside a…

6 min.
the work knife balance

Protects the heart Moju Salad For a week’s worth of nutrient-rich fuel, bulk-prep this salad from Sri Lankan restaurant Hoppers. It’s an easy way to counter the damage of days sat at a DIY desk set-up. hopperslondon.com 173kcals / 15g carbs 3g protein / 10g fat Serves 7 / Vegan INGREDIENTS 4 parsnips, cut into 3-inch batons, 2 carrots, cut into 3-inch batons, 200g Jerusalem artichoke, diced, 2 leeks, trimmed and sliced, 3 tbsp coconut oil, 1 tbsp turmeric, powder, 2 red onions, finely sliced, 100g coriander, chopped, 50g mint, chopped FOR THE DRESSING: 10 shallots, finely diced, 3 green chillies, diced, 4 garlic cloves, peeled and diced, 8 curry leaves, 2 tsp ground mustard seeds, 1 tsp Dijon mustard, 2 tbsp Chinese rice vinegar, 2 tbsp coconut oil METHOD 1 / Roast the vegetables, apart from the red onion, for…

16 min.
four million footsteps

AFTER RETIRING FROM a successful athletics career in 1967 – he was European 5000m champion in 1962 – Bruce Tulloh was ready for his next challenge. Looking through The Guinness Book of Records, he came across the record set by Don Shepherd of South Africa, who, in 1964, covered 3,200 miles from Los Angeles to New York in 73 days and eight hours. Tulloh, then 33, planned to set off in April 1969, giving him plenty of time to train, agree a term off from his job as a biology teacher and try to find sponsorship deals to support the trip. He trained intensively through the summer, autumn and winter of 1968, having never before run more than 23 miles at a stretch, and set a target of 66 days…

3 min.
quick on the slaw

Tutti Frutti Ginger has anti-inflammatory properties; studies suggest it may reduce delayed-onset muscle soreness (DOMS). 174kcals / 0.8g fat / 42g carbs / 4g protein / Serves 4 INGREDIENTS 1 apple1 pear1 cabbage175g cooked beetroot1 pomegranate (seeds)2 tbsp balsamic vinegar1cm cube fresh ginger, peeledPinch of sea saltHandful of blueberriesJuice of ½ a lemon or lime MAKE IT 1 / In a food processor, pulse the apple, cabbage and pear into chunks, then set aside. 2 / Pulse the beetroot and add it to the mixture. 3 / Stir the ingredients well and sprinkle with the pomegranate seeds. 4 / Drizzle the vinegar over the mixture and add the lemon or lime juice. 5 / Grate the ginger and add. Sprinkle with sea salt. 6 / Garnish with blueberries and serve. Broc-a-mole Guacamole – but not as you know it. A creamy way to get…

7 min.
19 tips for your best 10k

THE 10K DESERVES its spot at the top of the popularity stakes on the UK racing scene. The distance is accessible – yet challenging – for new runners and it’s a true test of stamina and speed endurance for the more experienced among you. The training required to run a good 10K also lends itself well to all-round running fitness, so it’s the ideal springboard for longer – or shorter – distances. And with only a short taper and recovery time needed, it won’t take chunks out of your regular training regime. The training and race-day tips on the following pages – from the best sessions to getting that crucial psychological benefit – will ensure you are prepared in body and mind for the big day. 1 NAIL THE 3 X…

1 min.
workouts to mater the middle miles

The start-pace settler GOAL TO PRACTISE Settling into an appropriate race pace after a quick start. WORKOUT Run 500m at ‘starting effort’ (untimed), then move directly into one mile at your 10K race pace per mile plus 20 seconds (so if you were aiming for a 40-minute finishing time, this would be 6:26 + 20s = 6:46). Repeat three times, taking four minutes of rest between efforts. COACH NOTES ‘It’s a chance to settle back in and find that pace,’ says Eric Heintz. ‘You don’t need to do it often, but you need to do it a little bit to know how to turn it down after the start and settle in, so you’re not putting in too much, too early.’ Ride the line GOAL To focus on maintaining pace throughout the race. WORKOUT 5-6 x 1km at goal 10K race…