EXPLOREMY LIBRARY
Health & Fitness
Runner's World UK

Runner's World UK

November 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.
pentire headland, cornwall

THE LOCATION The coastline around Cornwall is a dream for runners. There are miles and miles of glorious coastal paths, beaches for barefoot sessions and the views as you pick your way along the varied terrain are enough to make you stop and stare in wonder. Though you should probably keep moving. THE RUN From Fristal beach, you can head south up to Pentire headland, on a mixture of coastal paths and road. On one side you can enjoy marvellous views of the beach (about a half mile of it at low tide) and on the other side, the Gannel estuary and Crantock beach offer equally spellbinding vistas. If you go north from the beach, you can follow the coastal path up to Towan headland. At the lookout hut, take a moment to…

1 min.
editor’s letter

MOST OF US KNOW the broader details of Jesse Owens’ historic achievements in the 1936 Olympics in Berlin – a Black man winning an unprecedented four gold medals was a powerful rebuttal of Hitler’s racist ideology of Aryan superiority. But what’s perhaps less well known are the struggles with discrimination the African-American endured in his still-segregated homeland after the Games – even having to use a service lift to attend a reception held in his honour in New York’s Waldorf-Astoria hotel. Our feature on Owens on page 58 is a fascinating portrait of a man who made things look easy on the track, but experienced more hardships off it. On page 21, there’s the story of a more unusual running hero, about when The Clash frontman Joe Strummer ran the London…

1 min.
are you big on crosstraining and what’s your xt of choice?

‘I use the elliptical trainer (when I want to pretend to be a marionette), swim (when I want to alarm lifeguards) and use the rowing machine (so I can say things like, ‘We should make landfall before dark.’). Keeps things interesting, which is important.’– John Carroll‘I try to make sure that my cross-training is as different from running as I can make it, as much for the mental switch-up as for the physiological differences, so I do boxing training. Battering a heavy bag or some pads is enormous fun, good stress release and builds speed, elastic energy and power in your legs.’– Kerry McCarthy‘Unfortunately my cross-training of choice – fivea-side football – vastly increases my injury risk rather than reduces it, so in recent years I’ve embraced the gentler charms…

1 min.
bend with benefits

YOU’VE PROBABLY HEARD you will recover faster from a hard effort by standing tall, hands behind your head, rather than bending over, hands on knees. It opens your chest so you can breathe easier. And it looks dramatic. But it’s not true. ‘When your hands are on your head and you’re standing straight up, your lungs are in a hyper-inflated state,’ says Rondel King, an exercise physiologist. ‘It’s like trying to fill a balloon that has air with more air.’ With your hands on your knees, your body is in a better position for your diaphragm to function. A 2019 study1 found the handson-knees position resulted in a faster decrease in heart rate between intervals than the hands-on-head position. 13 FITNESS 15 INJURY 17 NUTRITION 19 MIND+ HEALTH WORDS: RICK PEARSON. 1. TRANSLATIONAL JOURNAL OF…

1 min.
go the distance

IF YOU’RE FINDING IT HARD TO TRAIN for a marathon because you are concerned it might be cancelled at the last minute, here’s some good news: getting ready for a 26.2 results in significant physiological improvements – even in experienced runners. A study, published in the Journal of Human Sport and Exercise, measured the VO2 max and body mass index (BMI) of runners 10 weeks before their goal marathon and then again a couple of weeks before the planned race. The participants in the study, who had all been averaging more than 30 miles a week for the three months before the study, were already aerobically fit and training hard. Nonetheless, on the second test, the participants showed increases in their VO2 max and decreases in their BMI, suggesting that a…

2 min.
breaking point

FEMALE RUNNERS are at higher risk of being sidelined through a stress fracture – and that’s even more the case when they don’t fuel or fail to recover adequately. A recent study1 found that underweight female runners were more likely to suffer stress fractures, alongside other health issues. Renee McGregor, a sports dietitian who specialises in eating disorders, and who is also co-founder of Train Brave (trainbrave.org), says: ‘When you are under-fuelled, the body prioritises movement – such as running – but shuts down other biological functions, such as periods. If your period becomes erratic, lighter, more frequent or stops altogether, these are all signs that you’re under-fuelling.’ When women are on the pill, it can hide the problem, says McGregor. Then when they come off it, perhaps in their early-to-mid-thirties when…