,Ready!

Run your first or

fastest with our
training plans

TYOURPOWER
STEPS TO BEAT HAPII\YIIST ptz
PLANTAR PAIN

v Drink beer v Eat cake

v Change the world

,lllllllllll[[[ll[Ull rrfifi'

The Hollywood legend who has run over IOO,OOO miles, page 70
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 RUNNERSITIIIIITT'!

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JUNE 2014

On the
cover
)-rr')
voL22 Cover photography
NO. 06 Guido Vitti
,,d

17 ,i.ti ,:,t.
'' . l.t rrr

Run stronger by listening to

mus c during your warm-up
Y,
48 Get Fit, Have Fun! ,r '?i:::'.
The races where there are no :*:":
. \dr'
reccrded finishing times and al'.{$
- j t o vnlrr wnich at hnme :1

54 .a:=;ir:g i=li.;
-',:e F:.;!:flgr's $[qhl
L'er wondered what causes
:nat runner's euphoria?
,,Vonder no more

58 Rise 0f Ti:e f"len:

Booze, food, altruism - RW
talks to ihe new runnlng clubs '+#.
doing things their way

64 Sleep! The hllew

..,3ff
ross-Train ifial *:'
i...

On your marks, get set,

? --:
,f. t:.
7zzzzzzzz... t'6t;
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€ +;*.i
70 Th* F.lrqh-Milesqte ljrh. :

Ho!iyrvo<;* Legenst
lndie icon Bruce Dern's still
clocking the miles at 77

84 5K Ready!
Training plans to suit runners 1-
l "--\
from beginner to advanced t\,
BONE UP
Try an oil-
:
1-r
:1.
97 rich diet
*x
RW resident physio Paul
Hobrough shows you how
g--
.. :
:a
', :: ',

103
\::.
We rooted out the best gear
that won't break the bank

125 }l 5* *E:*qr',;* :':'. i. :' *ft i:*g

Get your diary out and go nuts

O04 ?UNNER'S WORLD 06i14 ! @runnersworlduk

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hydration &Pt.
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Save on sports drinks
"

+€
by doing it yourself
Sports drinks are agreat
way to rehydrate and refuel
on the gq but they come with
one big drawback - the price.
Hence why 6O per cent of RW
readers are now thinking of
making their own, according
to our poll. Experiment with
these cheaper alternatives.
Fight fatigue by adding a little
sugar, or if you're averyheavy
sweater, you maydo better
z..
with abit more salt.

Xsm&omie
With similar proportions of salts and sugars to those found in
HypotomBc
Far more diluted than isotonic drinks, these replace fluids more
yout bodily fluids, these fast-absorbed drinks provide a speedy quickly, but lack the carbs needed to fuel your fire over longer
dose of both carbs and fluids, Use for runs of 60 minutes-plus, distances. Use them for easy runs shorter than 60 minutes.

-a.::..
For sore For more For your For better
muscles enelgy T_f .
!a I tummy recovery

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Time sawers e herry zinger Pina cCI!ada

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Yime savers
#
Ginger settler
i'j
CIitrus twister
-^e simplest Cherry might Naturally isotonic, The simplest Ginger is known to As well as vitamin C,
::ionic drinks holn rodrno tho coconut water has hVpoton ic holn nrroll nar a6^ nrindoa:ro r nnnd
-:. e four parts symptoms of many times more drinks have by promoting source of the B
..:ter to one part exercise-l nduced nniaaeir rm ihrn approxrmately the secretion of vitamins folate and
: l-aSn, Or eqUal muscle oamage, : hrandod ennrtc a 1:9 ratio of digestive juices. 81 - researchers
::'is fresh fruit according to drink - you need qnrLrch tn \A/itor nr at Oregon State
- :e and water. research published f ho ola.ir^l\/+o f^ fresh fruit juice and Recipe Universiiy say that
c
in the Brlfish store carbs as fuel water in a 1:3 ratio. 350m1 ginger running low on
R ee ipes Journal of Sports In your muscles. water* + 600m1 these nutrients can
1)-onchof Medicine. Reeipes fresh water + juice rmparr recovery.
-. : - 20Oml R*e ipe 1) A pinch of of two large limes +
Reclpe 600m1 coconut salt + 100m1 a pinch of salt Reaipe
: llm water 450m1 cherry water + 200m1 squash + - Make this by B50mlwater +
2) - pinch of juice + juice of water + 200m1 90Oml water simmering half a juice of an orange
:: i + 500m1 a large lemon + ninornnlo irrino + 2) A pinch of salt clinoel ninnor rnnt + juice of a lemon
.,:i:r - 50Oml 500mlwater + juice of a lime + + 750m1 water + for l5 mins, then + juice of a lime
pinch of salt pinch of salt ?6Omlfroch i lrc leaving it to soak + pinch of salt

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 . HUMANRACE

diagnosed with the same condition after

I collapsed. He's now been treated to
stop him having an arrest too.'
Fortunately, scans revealed that
James's heart was not too badiy
damaged. And following further tests last
October, his consultant said he could
start to run again. 'Even when I was
recovering in hospital. I was asking
whether I could run again. But Paulawas
very worried about me starting back.
'Once I'd got the all-clear, I went on the
gym treadmill before venturing outside.
It was very nerve-racking doing my flrst
run on my own. I only ran two miles
alongside a busy road so I was in full view
if anything did happen.
'What had happened to me did have a
big psychological impact, too. But after
friends came and ranwith me, I began to
gradually get my confidence back.'
James is now on medication for life and
has changed his diet to only consume
'good' cholesterol.
When he turned 40 last November,
another lady to continue CPR because where he stayed for the next 10 days.
Charlotte came to his birthday party and
doing it for so long was really tiring. 'Paula explained what had happened to
they keep in contact. James is now
Once the ambulance arrived, they me, but I still didn't really take it in and
training for this October's Dublin
started myheart with the defibrillator, how close I was to not being here at all.'
Marathon.'I've nominated Charlotte for
but I didn't regain consciousness.' Doctors said he'd collapsed because he
a nursing award, and written to her
The Wales AirAmbulance flewhim to suffered from high cholesterol that his
universitytutors,' says James. 'She's very
hospital in Bangor, where he was put into iiver couldn't process. The condition,
an induced coma for two days. His family
were warned to prepare for the worst.
'Pauia was told it could go one of three
'What happened did have a big psychological
ways,' James says. 'Doctors said I would impact but I eventuaily got my confidence baclC
either be fine, brain damaged because of
the lack ofoxygen belore myheart called familial hyperlipidaemia, leads to modest about it, but I think for someone
re-started, or never wake up again. the arteries becoming clogged up. James only 24 years old to do that and keep such
'To everyone's relief, it was the flrst. was told it was a genetic condition - it a cool head was amazing. I was lucky that
Although after coming out of the coma, hadn't been brought on by running. Charlotte and her two friends were my
it was still another five days before 'Basically. it would have led Lo my Good Samaritans. They saved my life.'
I stopped feeling so confused.' having a cardiac arrest sooner or later,
James was transferred to the specialist whether I ran or not,' he says. 'My twin James is fundratsing for the Wales Air
Heart and Chest Hospital in Liverpool, brother Jon, who also runs, was Amb ulance (w ale s airambulance. co m)

The intersection
Where running and culture co3lide

d!+l*ie* rv:i5s ,&r'i{}€liTi*

Roger Bannister broke -ry+?s *tl:ir*t;*
the four-minute mile 60 Angelina Jolie's
years ago this month, so Unbroken - an
he'll hand out a trophy to flcnrr-tinnad mnrrio

the male winner of the about US Olympian

Bupa Westminster Mile I nrrio Temnorini - hitc
on May 6. cinemas this winter.

Pitch perfect
#+ A moving story Park strife
Running around the fF US President Barack New York runner Peter
pitch at Liverpool FC's
Melwood training ground
has helped manager
R.rondrn Dnr{norc
'k Obama raced VP
Joe Biden around
the White House
nrrdonc rn nr rhlinico
Shankman was ticketed
by police during a
recent early run. Not for
cnoodinn thnr rnh - ho
shift a dramatic Michelle Obama's brok-o Central Park's
amount of weight. CS 'Let's Move'campaign. lam-6am curfew.

032 RUNNER'S WORLD O6111 * @runnersworlduk

 . HUMANRACE

Go from ping pong to charity

When she saw her unclet face light Sibley, Joanna Drinkhall and
up at the finish line ofthe 2006 Hannah Hicks, respectively the
PlS..rnouth Half, Liz May knew how UK's top, second and fourth ranked
he feli - it was the same joy she'd female table tennis players. Their
experienced on winning the British current focus is raising funds for
title for team table tennis a year leukaemia research after Kelly's
Seeing mytimeand
earlier. So she laced up her trainers three-year-old niece was diagnosed
checking online later
ard helped to set up Pink Pong. so with the disease. But training will l'd take my Nike
for my position and
far raising over €18,000 for calcer have to wait until after this Plus and make
finaltime are part of
charities by encouraging other table summer's Commonwealth Games, them races.
the fun, so l'd have to
Runners Knees
tennis types to get running. where the three younger runners say'No!
'Our group's slogan is, "Making a hope to represent England at the SamBettany
difference on and offthe table",' table. Visit Prn kpong.co.uk for
says Liz. This October, she will run information; or donate at
the Birmingham Half with Kelly j u s t g iv i n g. c o m/Run Te am.F I o.
Many people will see
j ust fi nish i ng an
They're nota racefor
me,buttheyare
event as a result,
a greatwayto have
regardless of time.
fun with friends.
And good forthem!
Joanne Heron
AshleyVarley

I did one ofthese These events break

groupof
with a down the barrierto
friendsforfun. But entry that some
as soon asthe gun people feel is there,
went off it became a sothey're a raceand
race for me! a fun event.
JaneElcombe MikeJubb

#-= Tne rures or runnrng I

Break a bone and a habit ffi No 2o: iirite off I
fu the first mile J
the (foolishly dangerous) sport of
field hockey'. On crutches for six
weeks, he wasn't able to walk
properly for a further two. 'Of
course, I missed running like
crazy,'David, 27,says. 'Itwas a
very depressing time.'
Reminded of how much he loved
running David decided to leave
the gadgets and gizmos at home
when he started slowlybuilding his
runs back up: 'TWo or three times
aweek. I find myself hitting the
tarmacwithout an iPod, GPS or
anything other than com$r trainers.
It's like I have been reunited with
an old flame and I have that excited
thrill every time I lace up.
'Ofcourse, all the advances in
Last year, David Guest suffered technology and in the running The f lrst mile of any big race is pandemonium.
his flrst serious foot injury - and social environment are great, they vo.l'l see lots of frantic people jockeying for
although it wasn't caused by make the sport. But don't forget pos r o1. lgnore them. Run your own race. Those
running it gave him a fresh whyyou started in the first place \reaving and darting around you are wasting
perspective on the sport. David and don't ever take being able to en-"rgy, and you'llovertake them sooner or later.
says he sustained 'a broken fifth throw one foot in front ofthe Ext,act f romf he Runner's Rule Book by Mark Remy
metatarsal, incurred while playing other for granted!' (f i1 99, Rodale).

034 RUNNER'S WORLD O6114

 . HUMANRACE

I have e\/ery single coplr of

your superb magazine, from
when it was called Jogging.
Do I hold the record for
most Jogging, Running and
Runn e r's Wo rl d magazines?
Richard Singer, Leicester

RW says3 Anyone else got the full back catalogue?

Let us know!
The greatwall
Great to see Hadrian's
and hectic. I needed to do
Wall Countryin Rave
something for myself in
Run [,RWMar]. Hadrian's
between the mummy
Wall Trustwould like
mayhem. I started off
to ask runners to help us
protect the underlying
lightjogging, and I run a
mile every evening now.
archaeology. As an
The fresh air, exercise and
off-road runner
'me time'does me good
myself, I'm very aware
mentally and physicaliy;
of the damage we can
I sleep well and am toning
cause! So please avoid
up mypost-babybody,
winter running on In London, a lot of
makingme more
sensitive grass sections, myweeklymileage is
confident to carry on.
especially in groups. in urban areas: car
RtrZis teaching me to
Visithadrianswall.co.uk exhausts. rotti ng rubbish
become the best I can
has alternative paths. and pigeons. Music
be for myself and my
Also, please consider improves my run.
family, so thankyou.
adopting a virtual stone at Lisa Clark, London
Rachael Davidson,
adoptastone.co.uk to help
maintain Hadrian's Wall
NorthYorkshire Monk-ybusiness
for future generations. Thank you for opening
Nigel Mills, Director
Hard to swallow my eyes to something
Mo Farah is endorsing
of W'orldHeritage and right in fronl. of me. After'
Access, Hadrian's Wall Quorn. What on earth is your encouragement to
going on? Het a meat
Trust, Hexham trytrail running, I was
eater, so that takes a bit
hooked. Myhunt for
of swallowing. (It's best
Child support to admit I'm a farmer's
mud ied me to the local
I'm a newmum: my library and taught me
wife and we produce top
little girl is four months, about local history. One
quality Scottish beef!)
my eldest four. Life is well-trodden route,
Oh well, it takes all sorts
wonderful, demanding Bishop's Way, is a
to make the worid.
medieval track once used
KirstyMundell,
bythe Bishops of Ely. It
Toward Farm, Argyll
.* The month was here that Athelwold,
Bishop of Winchester,
Listen up set up his monastic

ffi7
I would never dream of
settlement in 970, at the
telling another runner
time on an island before
how to enjoy their run.
the fens were artificially
So why can't I listen to
drained. Nowwhen I run
per cent of letters paid Ietters asked for letter complained music? I'm frustrated
this track, I envision the
tribute to running in tips on racing about getting bored with people telling me
Bishops on their perilous
spring weather short and sweet on the run that I should hang up the journey. Who would have
headphones. What does
_""*_*j thought I would gain all
I that say about running?
+ w
That it's some exclusive
this from a suggestion
ircr ii:i,r{: r;r i:ltt i:cj,"r! ic l1','.q'f,ri: Ii:ii ' fl:i1+ it,rts in q mqoqzine
club with a rule book and
l;::rei. tirrrt Ll p[:10 fr;t Fi./,,r's il:e ia!'!d0!i/n :rl ihr: Uli': Ben Cook,
if you der.iate you're out?
illrrl p13i,, lrl( irli r. lrr.l I.ii;lrier ci:ir'k'r, ir eitCl.y e;ents. Cambridgeshire

+
:
036 RUNNER',S WORLD 06/14 ! @runnersworlduk
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RWVz,PROMOTION

A &es€
sff rn
Paris set the scene for
the flnale of our spring
marathon training proj ect,
ASICS Target 26.2. Find
out how Team Target got
on and apply the secrets
of their success to vour
own training

hatwould happen ifyou

gathered flve runners,
kitted them out in the
latest ASICS gear, armed
them with two of the UK's top running
coaches, plus a physio, nutritionist and
sports psychologist, and challenged them
to run their best ever marathon? Four
months ago, five unsuspecting runners
fllled in arl application form on the RW
website that would offer just that. This is
ASICS Target 26.22014.
Fast-forward 16 weeks and, honed by
months of training and brimmingwith
tales ofniggles, chaing and love-hate
relationships with porridge, our flve
runners stood on the start line ofthe Paris
Marathon primed to put our marathon
challenge to the test. So how did they do?
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 RWVz,PROMOTION affif;
Sub-5:O0 runner Gareth battled injury
from week 12 of trainingbut came through
the finish line in 5:22 to a cheer squad.
'I felt incredibly emotional when I crossed
the line,' he said. 'I just didn't think I d get
here after my injury. The whole campaign
has been amazing. It doesn't happen to
peopie like me, but it did and I've learnt a
1ot that I'11 take forward.'

As they prepared to say au revoir to the

runners they've coached for four months,
coaches Steve and Sam reflected on the
marathon journeyeach of their recruits
had been on. 'Roger paced his run perfectly
in the flrst 20 miles and finished strong.
It shows he can go even quicker,' said
Steve. 'Malcolm had a calf problem early
on in the race, which meant he had to
stop and stretch. But he did a faster
second half and he can cleariy go faster
another time.' rapid improvement, smashing his 5K PB
'Isabel totally exceeded expectations,' twice. But after his injury there wasn't
said Sam. 'Right from the start she was enough time for him to build uP the
keen and conscientious about her training, necessarymileage for a comfortable
getting up at the crack ofdawn to flt in 5:oo marathon, so I think the fact that
runs. I felt she was capable of somewhere he made it to the flnish line with a little
around the 4:15 mark, so her amazing smile is fantastic."
flnish is a huge bonus. James showed a
remarkable appetite for mileage and never
showed signs of it being too much, despite While our runners have compieted their
abusyjob andyoungtwins. I am so mission, ASICS Target 26.2 lives on - and
delighted he hit his sub-4:00 target and I'm you can glean all the tips and advice our
sure there is much more to come.' five runners received and use them in your
Andwhat about Gareth, who had to miss own training. Relive the emotion of race
some vital long runs in Sam's training day in our wrap-up video, download the
schedule following a calf injury? 'Gareth runners' training plans, chat with our final
started offthe projectwith a huge and five on the forum. watch videos from the

roACE DAY lN NUMBSnS {GGNTIF{UED}

n GARETH c::= F
lh='
'rA:;
EDMONDSO}I
Target Sub-5:00
ffi
LAJ

| *--!)
Jl
vrJrti,fivi a8
IJ F
w*-'e ..r
Average pace:
I P \tr-/
f.il''{lW'{ iJ
rllf jrrl lt
#fr U
lt

bF 5
12:08min/mile
Old marathon
ll lf
orange
fuu !, PB: NIA 'l isotonic
B enefgy 6
2 porridge gels qua[ers coaches, find out how to use a foarn roller
New marathon enerqv
pors drin-k'
PBt5:22:22 with physio Sarah Connors, learn about
carb-loading with nutritionist Ruth
JAMESCARROLL McKean and beat race-day ctemons with
Target Sub-4:00
Average pace:
b^*"d
\t/ sports psy'chologist Victor Thompson.
8:51min/mile Find all this, plus more, in the ASICS
Old marathon Target 26.2 hub on runnersworld.co.uk/
PB: N/A
F
Baael
cereal energy gels
asicstarget262 and download the app now
New maEthon 7
$ PBr 3:55:11
andlam at my.asics.co.uk or check out the MY
ASICS Facebook app via app.myasics.com.

GtrT INVOIVtrD '-lii,'^P,HLil8$F#38UIfi3t5#.ftLF+YB f0 asrcs.

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us Lr i: runnlng again. But that was

thqn. i hat t as youth. This is now -

I'm 4-1. I m on the waiting list for an
allotment. I'm having to wait until
I earn the rlght to grow my own
ve getables. I'm r,rrlnerable.
Someone else's race is not
something to be commented on
like a status update. Itbelongs to
osomeone else's race is not a thing to the person who ran it. It's not to be
besmirched! Especially by a couple
who've never run a step in their life.

be commented on like a status update' Theyhave no experience ofrunning.

It's like me gliding over to them at
the next school fair and saying their
vegetable quiche is too dry (which I
Athoughtpoppedinto mY Of course, I imagine Bob a-nd Rita tully intend to do). That day, it was
head recently, after a 10K when thought theywere being friendly, but as if I'd let them dou'n. They had an
I had, by my own not-too- I was lost in righteous indignation, image of me as a fast runner and they
stringent standards, massively and remain so two weeks later. I had been forced to recalibrate their
underperformed. A combination have come to the conclusion that own identitybecause of myfailings.
of late nights, earlymornings, no athlete is allowed to make MarelVsed {adi} I'm tryingto slide down the
too much booze and too littie another athlete feel bad about his ile :,iate rf ylL;r pack with a modicum of dignity
training had led to a healy-legged, or her race unless prompted by the icv"er'li:r:is ilri: and I don't need everyone else in
purgatorial personal worst. I was athlete themselves. i:"rclning sfiel the community projecting their
lost in the abyss ofpost-race analysis Sometimes the hyped-up, mass- v. nri 125 2 ilrii:r, unresolved feelings about physical
when I was approached by a couPle, staft, hands-in-the-air nonsense
.rr,,11 g'-1 f-i.,1r.'3i1 i t: i activity and mortality onto me.
Bob and Rita - acquaintances rather that seems to precede anyrace of r ai ir !;lt- tfl So, the next time you see a
than friends, and non-runners who more than 50 people nowadays irri-lo3siilie itltj runner post-race, the accePtable
had managed to combine obesitY can leave me abit cold, but it does VlLi rei:efrirL. ille comments are: 'How did you
uith passionate vegetarianism. get one thing right: to run is to win, :.ef t] '.qol'e" get on?'And then: 'Well done!'
regardiess oftime. To race is, above (Regardless of the time.) That way,
-\nimal lovers, people haters.
Badge-wearing vibe assassins all, to celebrate. It's an explosion we can all get through this. @
ofthe highest order, I often see of energy, a mass communion of
them grinning conspiratorially, souls. And yes, there are finishing PauI Tonkinson is a standup
as ifprily to a truth only theY times and some people take races comedian who spends his time
can truly understand. more seriously than others, but running and philo s ophi sing.
'How did you get on?' asked Bob. runners are not to be taken to task
'Not great,'I replied. post-race, especlally if you don't
'You looked tired,' offered Rita. know them. They have nothing to
'I rvas worried about you.' answer for. Theyhave scaled the
'\ o need for that, Rita,' I said. highest heights or they have fallen
'I rvas abit slower than normal, down a crevice, but it is a crevice
but it's a lovely day, and there's a of their own making and onlytheY
great atmosphere.' can understandwhat has haPPened.
'You're normally quite fast aren't They have, as Kipling said, fllled the
1-ou?'Rita giggled. unforgiving minute with 60 seconds'
'Sometimes.' I left this comment worlh of distance run.
out there, as flat as my race. Ofcourse, ifyou know someone
'Not today!' jibed Bob. well, the rules are different. I have
'No,'I meekly assented. And at that been pulled, pushed, elbowed,
point, once theyhad established spiked and ridiculed in the spirit of
beyond any reasonable doubt that I competition over the years, but this
had been slowerthan normal, they was by mates or peers and it was
sauntered off, scanning the finishing acceptable because we understood
enclosure for their nextvictim. each other, trained hard, raced
I suddenly felt outraged and would hard and did everything to win.
have stood up to remonstrate if And ifwe underperformed. our
onlv I hadn't been so knackered. coaches would lambaste us and set

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 THE RUNNING DEAD
Just don'ttrirn arcund

public appetite was so great that in 2013 Also 5K runs, these are nighttime events :4
there were 150 Color Runs in the US.' in which entrants are encouraged to dress A' Ir€s €ff,
The format was also an instant success in up in their brightest, most luminous togs There are obviously a lot of them, but who
the UK. T\vo of lastyear's events, London and make their way along a stunning light exactly are these runners? Awhole mix,'
(l5,0oo runners) and Brighton (5,0O0), show of a course that's designed to ping says Tom Naylor, co-founder ofGrounded
sold out. The other two, Manchester and out ofthe darkness in a display ofneon Events, who manage the Electric Run in
Belfast, came close to their 6,000 capacities. shock and awe. Electronic dance music the UK. 'The biggest group is first-timers,
The organisers were inundated with calls and remixed chart hits are pumped out with 7O per cent of our London intake
from councils andvenues across the UK during the run and at a post-race festival. saying they d never done a running event
wanting to get involved, so the 2014 roster The overall effect is abit like a Jean before. But there are also plenty of more
has expanded to include Sunderland and Michel Jarre gig on the move. (Kids, ask experienced runners ofall ages and
Birmingham (with two other locations your parents who he is.) abilities who have left their competitive
to be confirmed). Around IOO,OOO Color Electric Run's tale of US runaway streak at home for whatever reason and
Runners are expected to take part in the success mirrors that of Color Run. After turned up just for the craic.'
UK events this year, and that figure is its iaunch in 2O12, expansion was rapid 'Eighty-five per cent ofpeople at London
predicted to more than double in 2O15, and in 2013 there were 57 Electric Runs were doing it as part of a team and
when there will be 16 venues. in 46 US cities, with over 3OQ00O people because we let under sevens in for free
It's a phenomenon, and more than just a taking part. Versions ofthe event have we had loads of families doing it together,
one-offrunning oddity. The Electric Run since followed in Sydney, Dublin and pushing the younger ones in buggies,
(electricrun.co.uk), another US hit cut Amsterdam, and inApril's inaugural LX holding their hands or carrying them on
from the same happy cloth, made its UK event, l5,OO0 fun-seekers turned up to their shoulders. It's a very community-
debut in London last month. see the light. spirited concept. Sure, there were a few

O5O RUNNER'S WORLD O6114 j @runnersworlduk

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 - itwas something special,' he says.
'Nowadays, even though it's still difficult
g -.41,
to do, far more people are taking one
€
on, so there's no story value or relative
uniqueness there. Millions of people
\.t
=€
,*i *,s'&
around the world have run a marathon;
not as many have been chased by zombies
through an abandoned, smoke-filled
militarybase.'

{r 'rDF
WE ll e?
It's a fair point, but without wanting to
spoil anyone's fun, more'traditional'
runners would argue there is plenty of
storyvalue in the physical and mental
effort it takes 1o complete pure running
events, particularly in a personally
targeted time. And even without the
gimmicks/raz zmatazz (delete according
to preference), there can be fun and
social interaction in a timed race. So
:i;,
while nervous newbies, thrill-seekers
and fun-chasers are embracing this new
non-comoetitive culture. what about d
ii. ,
g=ar$,e€.: :: .t:l' ::
,li:*,

he has been a dedicated runner ever the same time they are becoming a valid
since, but his girlfriend had always route to competitive racing, says Rafferty.
refused to join him. 'I'd get laughed out 'How many times do runners talk to non-
ofthe house and she'd say, "I've seen running friends about their passion, only
those guys on the telly finishing the to be told a tale of woe about a demon
marathon and looking arnful. Why would PE teacher or laps ofthe school fleid as
I want to do that?" But when she heard punishment and the mental scars it left?'
about Color Run she was immediately he says.'These are some of the people
engaged, signed up to do it with a group who can still be convinced to discover a
of friends and loved every minute of the whole newworld where exercise is about
5K and the festival. The next day she joy and empowerment.
asked me, "What's the next thing I can 'If a l7-year-old boy comes to do our
do?" A few months later she flnished race with his mates and he then goes on
old-school road runners? Perhaps they a half marathon in 1:52 and she hasn't to try a standard 10K, runs 36 minutes
feel it is beneath them? Or that it doesn't looked back.' and UKA [UK Athletics] steps in and
count as running unless your lungs are This is, perhaps, the surprising thing puts him on a pathway to serious
heaving and your speed and distance about fun runs: to manythey're no more athletics; if that's what it takes for us to
monitor is bleeping every few minutes? than an amusing subculture or some kind partly tap into some of our future pool
'There are people to whom this sort ofparallel running civilisation, but at of running talent, then that's just fine by
ofthing is never going to appeal,' says
Rafferty, 'but if you look closer you'll find :

that the club vest veterans are there. It's $

just they've taken on a di fferent guise
for the day. Many come because they've $^!w
fallen out of love with running a little ?ffiffi P&.e
i
bit or need to take the pressure valve
ofi and they think that something more RW's pick of the UK's best
lighthearted can help them to reconnect fun events, where you can get
with their sport. And among the families plastered in powdet bounce
who sign up, we often flnd one of them is a around a park, get your glow
competitive runner who has brought the on or even your kit off GOLORRUN :=*##€ffi** $3*4W

other halfand the kids along. Instead of A 5K of coloured Run, walk and dance
powder and music- through a spectacular
I having them spectate at the side of a city
filled shenanigans. light show, with
10K, they can all do the event and bond as
Start off in virginal different themed
afamily. That's what experienced runners white, finish in znnoc:lnnn rha 6l{
get out offun events: a chance to spread glorious, gaudy route. No rhythm
their gospel by stealth!' tech n ico lou r. no.oeaAr\/ \/^ri^r re

Rafferty, like Naylor, has personal Various UK venues. UK venues.

experience of this. Ahurdler at university, Thecolorrun.co.uk Electricrun.co.uk

052 RUNNER'S WORLD 06/14 i @runnersworlduk

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:
 reffi 'wffi
i".lul. :

'The [pe ofpersonwho runs has changed,'

agrees Carey-Campbell.'The reasons for
running have changed. lt s notjust about
performance or aesthetics - it's about
sociaJ ising. friendsh i p and commun ify.'
London's JoyRun hits the right note. The
West London-based social running club meets
for no-pressure r-uns once a month. Each has
amusicaltheme boybands,R&Betc with
JoyRun founder EIelta Demissie Tafesse.
an IT professional and radio producer,
providing tunes from a porlable speaker
attached to her backpack.
Or theret BlockWorkout, the free outdoor
community'street fitness' workouts that are
held in London, Birmingham, Horsham and
Norwich (blockworkout.co.uk). Founder
- and former gang member - Terroll Lewis
began exercising in his locai South London
park simplybecause he didn't have the cash
to join alocal g5,rn. Now locals from all walks
oflifejoin the intense, uplifting sessions, which
include running, strength and agility training la,
as well as team games.'No one gets leftbehind'
.

is the rule.
Good Gy'in combines runnlngwith good
deeds in the local communifr. Its motto? Get
Iit, do good, connect.'The ideawas born out
offrustration with the g5.'rn,' says founder Ivo
Gormley. 'It seemed such awaste of human
potential - lots ofpeople erpending lots of
energywithout even enjoying i! in a building
that consumed lots ofenergy.' Globe trotting her own Brookllm-based Meetup group.'Your
Gormley began runningby deliveri ng a This evolution in r-unning groups isn't limited best friend may notbe interested in running,
newspaper to an elderly friend of the family. to the IJK scene, thougb - ifs global. 'We use our but the chances are there's a group ofpeople in
'IfI didn't go, he wouldn't see anyone or get citylike a playground,' says Cedric Hernandez, your neighbourhood who are. Meetup connects
his paper, so it motivated me to run,' he says. co-leader ofNYC Bridge Runners, a 3OO-strong rrnrr tn ihnqp npnnle '

There are now over 5,000 people signed group who r-un the BigApple s bridges every A strongsense of belonging is a common
up to Good G1'rn in London, Liverpool and Wednesday after dark. 'We never knowwhat feature of many of the newwave of clubs and
Bristol. Some underl a-ke solo runs. visiting we're going to do until we get there. We might groups, even in the absence ofa membership
elderly or isolated people, while 20-30 at a do the Triple Bypass - Lhe Williamsbu rg. card, clubhouse orweeldy schedule. Andback
time participate in group runs that have a Brookl5,n and Manhaftanbridges. We'll make in the UK, Bosh embodies that community
communify Lask bu jlt in. such as clearing people do pull-ups on a stop sign. We want to get spirit. The name comes fromwhatwas
rubbish from a park. people stronger and make it a lot more fun.' originally used on the site to describe a
Dnoq iLp'dnino InMoscow, completed run, as in'I just boshed a lo-miler.'
good'element Rainbows and Ardwhat began with a handful of runners
discussing Brighton Marathon training online
attract a different
type of mnner?'We
\\ Unicorns is
r oirlc-nnlrr has grown into a 1,OOO-strong community.
get a lot ofpeople runninggroup 'It's not an online running club, or a repository
nerutn nrnnino'
we oet a /oL of beob/e uzw lo ruruuua. that celebrates of information,' says founder Scott Goodwin.
says Gormley.'We fashion and 'It's a supportive, eclectic mix of runners who
,/u l',oru U"{ rt of /,stror-t /w just love running and takejoy in their own and
har-e that elenlent
ofdistraction from front "iuJL"
^rr*
ruruttna, b/us lhz
being female
as much as others' achievements.' Interestingly,'Boshers'
'Just" running plus
the satisfaction of
s o|{fa ch o n of no t uluu, i g
t
miles run. The
group meets
no longer interact solelyonline, they spot each
other bytheir blue wristbands when training
volunteering.'Good on Sundays to or racing and greet each other with a hearty
G)'rn does take the
rrrnning seriously,
though - it became
an affiliated running
l/ runin Gorl'7
Par\buthas

online
cry of'Bosh!'Three hundred ran the Brighton
Marathon last year, supported byother Boshers
at l0 cheeringpoinls.
fami$ says Goodwin.
I L is a real running

club this year, with qualified coaches communityon its Facebook HQ.
now on hand at its sessions to advise and
encourage. Members can also upload stats to
Meetup aworldwide network of local
groups, taps into that same desire to connect
The death of
the Good G1'rnwebsite. with like-minded souls. There are more than traditional clubs?
'Traditional mnning clubs still have their 126,000 Meetup groups in 196 countries, u.-ith So are these new running communities
place, butwhat we do gives you purpose,'says over 2.000 dedicaLed to running.'MeeLup flourishingatthe erpense of traditional clubs?
Gormley.'You're out there doing something lends itself particularlywell to sport groups. The statistics suggest not. Recent ligures from
real - not just putting miles on a treadmill belt. because sport is inherently social,'says Katie EnglandAthletics show an increase in the
You forge a deeper connection with your local Hawley. Communify Lead at Meel up HQ in numbers ofregistered club members over the
area andwith other people.' New Yorh who also runs Ladyburg Runners. last flve years, withjust over 129,000 r-unners

060 RUNNER'S WORLD O6/14 t @runnersworlduk

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 the communities they crave. Ifyou're into Like manyhashers, Barrwas not a runner virtual club for r-unners in the North East
night-time barefoot hill running and there's before he became ahasher.'I heard about the ofEngland, with discussion boards where
no group like that near you, you can go to club from a fellowsquash player and thought mnners compete, compare and communicate.
Meetup and start it.'Amongthose listed are it sounded like a goodway to socialise and get 'Geographyis no longer abarrierfor creating
Lez Run, a mnning club for lesbianwomen in some exercise,'he says. He's nowbeen doing clubs,' says Stravat Gareth Nettleton.
Philadelphia, and See Spot Run in Californi4 it for 28 years.'If youwant to have some fun, The same is tr-ue of RW's own online running
for people who like to runwith their four- get some fresh air and exercise and have afew communibr, RunHub (runhub.runnersworld.
legged friends. beers, give it atry,'he says. co.uk),where you can logyour runs, compete
Runr-ring groups that exist outside ofthe and connectwith fellowrunners across the
formal club system are by no means a new
phenomenon. Take the Hash House Harriers:
Virtual clubs county, and take part in a series ofvirtlld
races and challenges. 'Runners are incredibly
the first ppoup u.as formed in 1938 bya group Whetheryou re hashing doinggood deeds or interactive, be it out on the streets or online
ofBritish colonial olicers and expats in Kuala running for cake, you still need to be physically and RunHub is an ertension of thatbutwith
Lumpur. N{alaysia, and now has a network of present. But the additional
around 2.OOO active groups across the globe. an increasing d1'namic of users
Essentially, hashing combines runningwith numberof being able to analyse
beer drinking with hash clubs proudlydefined groups exist \\ their data, map out
as'drinking clubs with a running problem'. onlyinthe trainingplans, seek
Traditionaliy, hashes take place on Monday virtualworld. advice and generally
evenings, and one of the stated aims was to 'Not everyone Kuruazrc are inrre/it/u celebrate all things
r-un offweekend hangovers. 'I can vouch for can commit to infurachvz, le ,t out or/il2 mnning,'says RW's
that,'says DougBarr, from East Grinstead arunningclub online editor and
Hash House Harriers.'Theret nothingbetter twice aweek strezts or on/iru qn/ KunHut RunHub architect
to clearthe head.' and a race at
ts lruext?twtot4,of AAt BenHobson.
Ahash is \picallyfive or six miles long, and theweekend,' Data sharing is

#
emphatically not a race. One or more 'hares' says Steve central to many
will lay a trail for the rest to follow, usingflour Reid, CEO of online running
or chalk'The hare will tlpicallylayblobs of Tribesports. communities. In the
flour every 3O-40m,'explalns Barr. 'Then com, a sports time it takes to jot
there'll be a "checll' - a circle offlour - which social network stats in your training
means that the conspicuous trail has ended. with more than 25qOOO users in over 2OO diary, you can upload share and chat about
There'll be no trail markings for 2OOm after countries.'But with Tribesports, they can come your latest r-unwith runners around the world
a chec[ leavingthe possibility ofthe pack and discuss theirtraining and add that human Fetcheveryone - one ofthe earliest success
going the wrong way or hitting a false trail. The element of interaction to their training.' stories - celebrates its 10th birthdaythis
beautyofthis is that it keeps the pack together. The data tracking/sharingwebsite Strava, year.'l was led by my own Jearning as a new
While faster runners go ahead to find the route, meanwhile, hosts thousands ofonline clubs. mnner,' says creator Ian Williams. 'Beyond
slower runners can catch up.' North East Strav4 for example, is an entirell' for-ums, popular sites were focused mainlyon

062 RUNNER'S WORLD 06/14 J @runnersworldr

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054 RUNNER'S WORLD 06114 @runnersworlduk

 :',' :rrreasing levels of the sleep-promoting
. - lpLrund adenosine. So, people logging
ltales !:_:.. j". r:i'derate mileage might actually need less
' -' l'L
*
"'" sie ep thar-r those who don't run at all.
.-,?J,:ll rtilr manaseo ro Ho\l'ever, sleep needs can chalge in
ro_mtter and get the middle of a tough training cycie, says
t6e tids ?:::ffil3iT;3" Cheri flah, a sleep researcher at Stanford
""
,,.:.,. + ..::, Lnir-ersity in the US. There's no chart for
correlating mileage to required sleep hours,
but vour body should supply some cues when
)'ou don't get enough. You re probably short
on decent rest ifyou fall asleep the second
t: your head hits the pillow, doze offduring
:.
meetings, rely on caffeine to get through the
day or hit the snooze button more tharr once.
'Ifyour body is goingback to sleep afterbeing
asleep a1l night, you re probably not getting
enough,' says Dr Robert Oe>cnan, a runner
arrd the director ofthe Sleep to Live Institute
in North Carolina, US.
n::-:: ;j |i': : '?':1 Ignore these signals at your peril. 'When
. :,*r,rt :-:i t'"t:' l1i..
you don't get your required amount ofsleep,
in bed
Didn't get enough sleep thls.week ,staved
my run'
it can build up like a debt almost like a credit
f6r an extra hour and skipped card,'says Mah. 'Over time, that accumulated

::;:.:: Wi debt can affect performance and mood.'

While you were dreaming...

Night after niglrt ofrestricted (or
interrupted) sleep sets offa cascade of
hormonal shifts with harmful biological
effects. Within a week or two, you il have
.r:::.,:.
,: :: ,r:::t
,

higher levels of the infl ammatory marker

C-reactive protein and the stress hormone
Lett say these two status updates showed pot to get every/thing else done, the qualityof cortisoi, keepingyour heartrate higher and
up on your Facebook feed. Which would get your training - and of everything else - starts you r nervous system on constant aleft.
more 'likes'? Being honest, many runners to fall apart.' Human growth hormone, which repairs
would probably admire the hardy soul who muscle and bones, is secreted byyour
fought throughfatigue to complete a run and Are you getting enough? pituitary gland during deep sleep, says Sheiby
consider the sleepingbeauty a bit ofa slacker. No test can tell you exactly how many hours H arris. director of the Behavioral Sleep

Modern societyviews sleep as a lux-ury at ofsleep you need, but the average adult needs Medicine Programme at Montefiore Medical
bes! and manypeople think that revealing between seven and nine hours a night, says Center in NewYork. The less sleep you get,
your need for it marks you out as a weakling Dr MatthewEdlund, author of 7he Power of the lower your levels. Your muscles' ability
says Dr John Caidwell, a psychologist who Rest (fr9.99, HarperOne). Not surprisingly, to store glycogen for energz also declines,
has researched sleep deprivation and fatigue how much you run impacts on how much meaningyou riskrunning out of gas no
for NASA 'We think if you re realiy a good you needto sleep, but it's not a simple matter how much you carbJoad, says Harris.
athlete, that means yorlre tough arrd you ll more-means-more equation. Research Plus, theret some research that indicates
take whatever life throws your way,' he says. has linked moderate exercise to higher- your injury riskgoes up ifyou don't get
Part ofbeing tough is not needing to sleep, quality, more efficient slumber - possibly enoughshut-eye. O
seems to be the thinking.
By that line ofreasoning, the worldl top
marathoners are total slouches. Post-r-un
naps are a key feature in the elite Kenyan
training day, the American 2:04 marathoner
Ryan Hall notes naps in his calendar as

ffi
'business meetings', while Paula Radcliffe's
world dominance was fuelledbylo hours' You didn't sleep well lo.st
sleep a night - topped up with a two-hour nightandyouhave ahard
afternoon nap. They clearly appreciate what
workout planne d laten S o,
is a siesta a good idea?
science is increasingly revealing: it's during
sleep that your body recovers from hard
training and builds you into a better runner. If y o u'r e hav in g r e g ular
Ifyou can limityour snooze
Indeed, recent research suggests thatjust
to less than 30 minutes. A problems sleeping at night
one night ofbad rest can have a negative it
short nap can give you cI Napping canmake
impact on your running performance. dfficult drift offlater
cognitive boosl making you to
Meanwhile, chronically denying yourself
feel alert and motivated. and it's no substitutefor
an hour ofsleep each night has cumulative
And that can translate to a a complete night ofrest.
negative effects on your running and
better run. You don't even Also, youmaywake up
your health. 'Sleep is as important as just
need tofall asleep; after a longer nap feeling
your workouts,' says running coach Joe
resting quietly for aJew groggier than you did
English. 'When you start robbing from that
minutes can be restorative. befctre you snoozed-

066 RUNNER'S WORLD 06114 @runnersworlduk

 1'our s,eep the night before a race - it's the
night before ihe night before that counts.'
Anecdotal eridence bears this out. No one
sleeps much the night before an Ol;,rnpic
race. sa1's Paula Schnurr, who ran the l50Om
for Canada at the 1996 Games. Fewf,rst-
time marathoners rest well either, but many
perform strongly anyr,vay, fuelled by race-day
excitement and adrenaline.
Research supports this hypothesis, to a
degtee. When scientists keep people up all
night and then ask them to cycle, 1ift weights
or run on a treadmill, they can generally
do it just as well as when they've s1ept. But,
interestingly, theyreport that each mile
or rep feels harder and they often don't
want to put in the effort. 'In order to run
agood race, you have to be in a state of
mind where youle griing to push it,' says
Caldwell. 'We've known for years that sleep
deprivation typically doesn't really affect
absolute things like muscle contractions,
speed and power. But it definitely affects your
willingness to perform at your best.'
When you head out for a training run
deprived ofsleep and with no cheering
crowds or competition, these deficits could
Sleep also serves as a time for memory But the more nights you get less than your lead you to slack off. As a result, you might
consolidation, says Dr Edlund. 'Running is a required amount, the greater the potential not give yourbody a strong enough stimulus
verybig learning experience,'he says. As you consequences to your rrrnning. to adapt and i mprove your running. says
train, your brain takes in information about And in the bigger picture, yor,rire probably English. Whatt more, lack of sleep impairs
the worid around you, the way muscles and harming your overall health, too. Sleep cogrritive function and reaction times.
ner-ves must work together to power each deprivation throws your hunger hormones out which could put you at risk ofa collision if
stride, andthewayyourbodyposition shifts of whack, increasing leve1s of hunger-inducing youire crossing busy roads, warns neurologist
in space (proprioception), he explains. Itt ghrelin and decreasing satiating leptiq says Dr LevGrinman.
during sleep that you process, slmthesise and Harris, which may cause you to gain weight. In fact, ifyou\ze slept fewer than six
catalogue these details, and skimping means Not getting enough sleep also suppresses hours, you miglrtbenefit more from
the memory-related areas of your brain don't your immune system, negatively affects your staying inbed an hour longerthan fi:om
fi1e away as much as they should. mood and ups your risk ofdeveloping chronic forcingyourselfto stumble out on a run,
Being sleep deprived doesn't just make diseases such as tlpe 2 diabetes. says Dr Shawn Youngstedt. an exercise
you tired, but alsojittery achy andprone to physiology researcher at the University of
injury Theret no magic number of hours Toss andturn, crash andburn? South Carolina, US. Manypeople can bounce
that protects you from poor performance Runners knowinsomniais common the night back quicldy from one or two nights ofpoor
or from running-related pains - again. before a big race. But they take comfort from rest, but performing well gets harder the
everl'one's sleep needs di-ffer, says Dr Edlund. this oft-dispensedpiece of wisdom:'It's not longer you're deprived.

Fall- and.stay
fast asleepwith
- a (l'fu%
-
these eryterttips

Stick to the same 'Make your room like Turn offTVq lctptops To avoid middle-
sleep/wake schedule. a cave - darll quiet and tablets an hour of-the-night loo It can linger inyour
And create a relaxing andcool,'says Mah. before bedtime - stumbles, cut back on systemJbr more
Invest in blackout their light blocks weter consumption than six hours. For
*-
'
pre- sleep rituctl" such
as doing lightyogct or curtains and a white- the production of three hours before best results, switch
f -, Iistening to calming noise machine orfary the sleep hormone bedtime, Harris sctys. to decaf (or at least
music. Adopting a and block glowing melatoniry sctys Beer or wtne may green teq which
bedtime routine lights from alarm Shelby Harris, help you conk out contains only about
will promptyour clocks or phones. director of more cluickly, but 5o milligrams of
body to fall asleep Montefiore's alcohol disrupts the caffeine) after Spm,
more easily, says Behaviorctl SIeep Iate4 deeper stages says sleep researcher
:'i"
sleep researcher Medicine Program ofsleep. Dr Christopher
.ig in New York. Drake.
Cheri Mah.

068 RUNNER'S WORLD O6114 | @runnersworldui<

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BRUCE DERN

heart'
The Holtywood legend reflects on a lifetime of running and
his career-defining role in the Oscar-nominated AJebraska

rNrERvrErv il.€ 3=g=:53 g>'a= g €={3*:5

PHoTocRAPHY ?* 13 ?3 a-=e3 9.€:l

O7O RUNNER'S WORLD 06/'14 ! @runnersworlduk

 d-ffi

ruce Dern was Dean Karnazes before Dean

Karnazes could walk. An unabashed running
junkie, from the ages of28 to 70 he clocked
between 2,5O0 and 4P0O miles ayear.
Between auditions andbit roles, he'd taclde
Lake Tahoe's 72-mile perimeter. This was the
196Os, before the rnarathon boom. There were
no spectatorq no flnishert medals, no drinks
stations. But the inimitable 77-year-old has
always been a pioneer.
At school, Dernwas an outstanding
short-distance runner, clocking a half-mile
best of l:55.8. Born into wealth and privilege
(his uncle was Pulitzer prize-winning poet
Archibald Macleish, his godmother Eleanor
Roosevelt), Dem became the family's
black sheep when he quit the University of
Pennsylvania to pursue acting.
Het appeared in over 8O films, often
playing oddballs and sociopaths. He's worked
with awhot who of Holl),'r,vood old and How did you injure your leg? athletic stadium in Pasadena, Californial now.
new, from Alfred Hitchcock, Johlr Wayne, Six years ago, I was trail runaing in a forest I used to run along the ocean at lowtide, but I
and pal Jack Nicholson to Matt Damon and outside Montreal. Myfoot went under a have to drive 50 miles to get there. I would get
Charhze Theron. I n 1978, he earned an Oscar root. The foot stayed. The bodywent over up on a Saturday morning start at 7:30am and
nomination for his portrayal ofa torfured and tore the muscle aII the way up. They run until5:3opm.
Vietnamvet in Coming Home.In 1986, he had to operate within 10 days otherwise the Any scary moments out inthe wild?
drew on his running acumen in On the Edge, quadriceps atrophies and you can't reattach Myscariest runningmomentwas in a lOK
playing a runner seeking redemption. it. I flewhome, finished a movie, then had the race in DeathValley in 1964. It was noon on
In his latest role - Woody Grant, in the surgery. When I saw the surgeon afterwards the fourth ofJuly. Only 14 ofus in the race.
Alexander Payne fiImNebraska, which he asked me,'Whydo you everhave to run My friend pulls up in his van alrd says, 'Get
came out on DVD onApril14 - Dem plays again?'I said'Screwyou.' Seven months later, inthe car.'I said,'No. Ifs onlyhalf mile. Just
a taciturn codger walkingfrom Montana to I started running and he said 'Now, you're let me flnish. I've never been a DNF.' He said,
Nebraska to collect a million-dollar winnings. gonna ask when you can run intervals.' I said, 'Bruce, get in the car.' I said, 'Come on, I'm not
His performance earned him the best actor Absolutely. When?' He said 'You'Il never makingbad progress, man.' He starts $abbing
award at the Cannes Film Festival and run intervals again.'Well, I don't run bm fast, my shirt, and says, 'Bruce, you re running in
another Oscar nomination. but I still run'em. Itt not that it hurts, I just place...'I pulledmycap off... andblood. I was
Dern still runs almost every day and is can't get anypower. And I'm not allowed to IO0 per cent dehydrated, sweatingblood. Bad
a iongtime member of the Santa Monica run uphill any more because that might tear things can happen ifyouire an asshole.
Track Club.When I lace up withhim at a it again. It happened because I've nur more Whathappened next?
California par\ he shows offa long scar tharr 104,0O0 miles. Theyput me in ice and gave me electrolyte
ru-nning from his right knee up to his thigh, Is that really accurate? shots. We didr't lcrow anythingback then.
the result of arunninginjurysixyears ago. I started at 11. I'm77.ThaI's 66 years. trYom This was the mid-196os. We're drinking
He sports twinhearing aids and soft, white 28 to 70, I ran between 2,5OO and 4gO0 miles Coca-Cola every ha-lf an hour. But what we
stubble. His eyes shine with a storyteller's ayear, sojust add itup. I'm ajunkie. did lmow was that you always go out a little
winh and his distinctive voice crackles as if A different kind ofjunkie. longer than the next gpy. I had a coach in the
with burning embers. How far do you go at apop today? 1970s and he says, 'We're going to run today.' I
RW: You ran at school and college, I try to do halfan hour, two days a week; said, 'OK and no out-and-back shit. Lefsjust
became an ultra-distances pioneer, and then,15,20 minutes the rest of the time. go somewhere.'He said, 'OK,lefs run all day.'
used to compete in Senior Olympics I'lI run three minutes real slow, then I'll I said, 'OK.' Then he said, 'How about we do it
events. Doyou still race? bang it for 10 minutes. again tomorrow? Lett run all day, every day.'
BD: Not since I hurt my leg. I don t think W'here are yourfavourite places to run? Ayear later, we ran from Santa Monica Pier to
I couldbreak IO minutes for a mile now. I do most of my running at the Rose BowI [an Denver, 4o miles a dayfor 34 days.

072 RUNNER'S WORLD 06i14 I @runnersworlduk

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#
 ffi
BE ST APP
e# # G.F;*
BE ST SHOE BEST
ffi
N UTRI TION PRODUCT

MAPMYRUN ASICS GEL.SUPER J33 FOR GOODNESS

S'mplicity, intuitive functionality, along with The winner of the Best Debut Award in
SHAKES PROTEIN
convenience and scope have won your our April 2014 Shoe Guide, this is a truly We've often stressed the importance of
hearts and minds here. The app connects innovative offering that embodies the shift getting enough protein to facilitate recoverV
to your mobile phone's built-in GPS, away from traditional footwear categories. and muscle development, and your votes
allowing you to track and record your run The Super J is a minimalist shoe that here suggest the message is resona[ing. ln
data - distance, pace, elevation, duration, adds a hint of stability via crosshatched a category often dominated by the fuelling
calories burned and route - on a user- guidance grooves on the outsole. The result c6n+nr lhic \/a^/ \/ar r'rro nhncon nr^a{r ral

friendly interactive map. You can then is a little helping hand for overorondtors designed to strengthen and repair. FGS
upload all your information straight to the without compromising natural movement, has packed 259 of premium whey and
MapMyRun website, where you can also and all in a lightweight, fast and responsive casein milk protein, complete with branch-
find recommended routes and events, join package. lt's a groundbreaking mix that has chaln amino acids and glutamine, into a
groups or share your runs with others. obviouslV struck a chord with you. convenient, ready-mixed and tasty shake.

@#
BEST N EW RAC E

CHELTENHAM HALF
ffi Cheltenham is a big running town, with five
B EST TRAIL SHOE running clubs and plenty of green spaces
to train on. Not surprisingly, this new race
tNov-8 TRAILROC23S for 2013 was a hit with the 2,000 or so
It's good to know that we're on the same delivers amazing feel for the trail. Despite entrants. -he course, say the organisers,
page in this category: the winner of the it's lightwelght minimalism, the protective was designed to show off all that's great
November 2013 Trail Shoe Guide Editor's outsole is still reassuringly tough and offers about the town - broad, tree-lined streets,
Choice award is also your choice. You've outstanding traction on all surfaces. And the Regency architecture and the racecourse.
emphatically voted with your feet for speed, f lexibility and responsiveness put tie With ratings of BB per cent on runnersworld
1r1s s{p,pped-down, zero-drop shoe that joy in trail running. co.uk, it's a deserved winner.

078 i _ \\ER'S \ryORLD 06/',14 ! @runnersworldu

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 sKs for
evefyOne
Whatever your reason for targeting
€
4e

3.1 miles, this guide will get you fitter, '-,

stronger and ready for a good time ,i:,i

hy is the 5K so popular? Because with a

minimum of training, almost anybody can do
one. And lots do: the huge growtb ofParkrun,
(free weekly SKs) has made the 3.l-miler accessible to all,
wiih over 4OOO0O registered runners. And the Cancer
Research Race For Life 5K series features almost 2O0
events ayear. On top of that,_with lhe emergence_of fun
r-uns such as The Color Run [see feature. page 48], there
are even more to choose from. Whatever your goal. here's
how to make the most of your 5K.

:,:

084 RUNNER',S WORLD 06/14 .l @runnersworlduk

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 Youwant t0...

Get faster
Newbies, serial racers and marathoners can all
run a 5K to sharpen their speed. Ifyou ve done
a race or two, use it as a benchmark to gauge
progress. Ifyou have personal best p1ans,
schedule several SKs and train to run each one
faster than the last. And ifyou run halfor full
marathons, training for 3.1 miles with quality
workouts will build your speed.

Stoke your speed Benchmark 5K

Speedwork, tempo and progression runs will hone your pace. During a five-week 5K Race 3.1 miles to chart your progress
buildup, do speedwork and a progression run on weeks one, three and flve. Do a toward any goal distance.
tempo and easy long run on weeks two and four. Progress overtime by graduallV
adding another rep, minute or mile. For the remainder of the week, run easy, Goal race:5K Goal race: half
cross-train and take one to two davs off. Run a 5K six to marathon
eight weeks out Run a 5K two to
from race day, three weeks into a
Speed Run (or walk) easy for Run 5x1000m dtgoal 5K Run 1 mlle at 5K pace, then two to three 12-week plan, then
work 5 mjns; run hard (at goal pace, with a 4-min 800m at 3K pace, and weeks oJt. In the three weeks out
5K pace) for 1 min. Repeat recovery walk Zx200m at 800m pace, first 5K, go out from the race. Run
5 times. between each. with a 400m recovery jog. slightly faster the first 5K easy
than normal. and use your time
Tempo Run 2 miles at 10K pace (5K Run 3 miles at 10K pace, Run 5-7 miles at half-
lf you fade, add as a base for
goal pace, plus 20 seconds with 1-mile warm-up
a marathon pace (5K goal pace,
per mile), with a 10-min and cool-down. plus 45 secs per mile), with a mile repeats to training paces.
warm-up and cool-down. mile warm-up and cool-down. your week. In the Run the second at
second 5K, run 1OK race pace.
Progression Do d 3-m,;le.pr0gressi0n Do a 4-mlle progression Do a 6-mile proqression the first mile
30 seconds per
TUn: SIarI aI an easy pace, run: start at an easV pdce, run: start at dn edsy pdce,
Goal race:
and pick up tne pace by 15 and pick;t up by Z0 secs and p;ck ii up by 30 secs
mile slower than marathon
secs per mile every nnile. per mile every mile. per mile every 2 miles.
in race one and Run a 5K four
::::: try to f inish strong. weeks into a
::::: '16-week plan, then
::i:i Goal race:loK six weeks out from
Power up ::::: RUN A 5K SIX tO the day. In the first,
'Plyometrics increase power and teach muscles to work better with each other,' : i::: eisht weeks out 'run mile one at
says exercise physiologist Mike Young. Do two sets of these moves twice a week. ::::: from race day. lf marathon pace,
i:::: you finish faster mile two at
-.R Ffr ::::: than expected, half-marathon

Aft
Split jump Squat iump
.ry
h[t
{\
,,,F

AS
Bounding
:::::
::::;
:::::
:::::
i::::
adjustyour'10K
soal Pace and
increasetraining
speeds by 15-20
seconds per mile.
pace, and mile
throo ai 1Ol( n:no'
says Flynn. Base
training speeds on
your finish time.
Start in the classic lunge Stand with your feet Fln ovrnnorrforl ::: i: lf you run out of Tack the second
position, left leg forward. about hip-width apart, alternate-leg bounding
::::: Steam, increase "-^^
Iouu ^^+^ ^ l^^^
ur rLU o tut t9

Jump straight up, switch hands behind your head. for 3O-40 metres. Drive :::i: weekly distance run.'Run 12 miles
feet in mid-air and land Squat, then explode up your knee up and push ::::: Dy tu percenr oL rrroroLrrurrpduu,

with your right leg in front ^^ f^^+

oJ ^^ pu5Jtutu,
toJL oJ ^^^^iht^ |Loilu
^^t off the ground hard. Try
::::: and do a weekly and do the last
Irrmn rnd crrriinh lonc back in the squat to land with your foot ::i:i session of 3x1 mile 5K at'1OK pace,'

^fl.in
nn 1A tn ?fl ronc n^citi.n lln 1O ronc under your hip. ::::: at goal 5K pace. saVs Flynn.

086 r_'.r\ER',S WORTD 06/14 l @runnersworlduk

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 Youwant t0...

Stay
motivated
It's remarkably easy to come up with
excuses not to run. 'Every runner has got
ready to put their shoes on and said, 'I'm
not into this today," says Janet Hamilton,
an exercise physiologist and coach.'But
signing up for a 5K and giving yourself mini
goals to accomplish every day will increase
your chances oflacing up anylvay.'

Stay-on-task 5K plan Get going!

Try these tricks to
Having a measurable and achievable goalfor every day makes training more manageable, says Hamilton.
boost your chances
The following goals aoply to rulners of ar^y abilirv; simply adjust rhe workout guidelines to suit your
of heading outside
experience level. For more 5K plans, go to runnersworld.co.uk/5Kindex
Tap into energy
It's hard to run
Week Rest. Goal: Run easy fof at Cross-train for Walk 20 mins. L0nq run. when you're tired.
one block out run least'10 mins. at ieast 10 mins. Goal: invite a Goal: run 10 'P an your runs for
time for the uudr. lu5r vcr Goal: keep your fnend end mins longer tha timo nf drrr rrnrr
remaining out the door hearirate make it an than normal
- instant (or at least 20
have the highest
weeK. elevated the active date.
q! rtrruy rtrvc
^^^"^.,l^.,^,' >dy5
^^.,^
success! entire time. mlns). laKe
walk breaks if Hamilton. And if
neces5arY. running after work
is your only option,
Wgek nttt.t'o] o"." Run easy. Goal:
add 5 mins to
Cross-train. Run easy 15 Walk 20 mins. Rest. Goal: get
at least 8
Long run. Goal put your runnrng
t0 eat
a[.least Goal: add 5 mins. Goal: do 3 Run 5 mins
two tlve servrnqs your run trme mlns r0 your hill repeats (run 5 mins, do a longer tnan
clotnes on as soon
l-min inn as you get home.'
of fruits from last week. cross-irain time comforta biy tonight. tast weex.
and/or veg. from last week, hard on the wdy
and/or up the up; recover 0n Share the love
intensity. the way down).
Find a running
partner - whether
16L.p Rest Goal: Run easy- Goal: Cross-train Run qasy. Goal: Rest. Goal: Long run. Goal that's with a
three stretch both add a few mins 20 mins.6oal: add 5 mins to revtew tne. run 5 mins running club, your
your upper ano to your time strengthen your time from cou|se an0 longer than oog or even a gooo
lower body for Trom weeK l; your back last week and plan io do last week on ^^i^^^+
frvuuooL.
Th^
rrrE +"i^1,
LtruN
lb mtns. maintain a with planks doior2more your long run race c0ufse.
is to find company
comfortable 0r 0n0ges. hill repeats, on it if it's Run the last 5
that gets you
pace. Practise g0od accessible. mins slightly
faster.
excited about your
rr nc c:rrc nnrnh

w".t l!fj^!lur'
Run easy. Goal: Cross-train Run easy- Goal:
perform
Walk 20 mins or Rest. Goal: pian
y0ur pre-race
Long run. Goal Paula Harkin.
four !.irlr.,tus.
add a few mins
to your time
20-30 mins
Goal: up the
3
30-sec pickups
run easy 1012
mins. Goal: if dinnet and
TUn at an easy
pace for 30-40
on legs and from last week. intensiiy or (speed up for walking, do a make it today mins. Change
feet (using incline. Add l0 secs,near- 1-min jog every the view
hands and/or a chair squats, sprint for 10, four mins. Get 8 hours' 'Sometimes it
foam roller). srde planks, slow for 10). sleep. holne fn fnnrrc nn
something other
Week Rest. Goal: foll Ruft easy. Goal: Cfoss-.irain. Run easy 15 Rest. Goal: cflill Race. eoJl: than just getting
five out leqs. hips, drop down to Goal: periorm mins. Goal: do 3 out {if race is your rdce-night your mileage in,'
and back with a distance you 20 mins of easy 30-second or a Saturday). meal and get 8 says HamiLton.
foam roller for ran in week 3; cardio, such as pjckups at goal tr race rs 0n a horrrs clpan PicK ijP sPeeo 'l-hrllonno vnr rrcolf
10 mins- maintain a walkinq or the race pace at Sunday, run s0 \'0r:,nish
to identify as many
comfortable elliptical end of run. easy or walk SlrCi.l!. rrC
pace. for ';rl bird sounds, f lower
trainer; stretch 15 mins. ha', e
for 5 mins.
as possible.'

088 RUNNER'S WORLD O6114 l @runnersworlduk

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 '$" Adidas ResponseTee ff. TribesportsTeeh
€'19.9% adidas.eo.uk Tee L/S
(women) €'19.$0, tribesports.com
This fitted, slim-cut top is quite (men]
thick, thanks to the double layer UK company Tribesports
of fabric, so it's toastier than a social network of more than
it looks. To offset the warmth 200,000 exercise enthusiasts
'
there's a ventilation panel on for advice on what features its
the front and the weave is kit should have. This tee features
breathable. The Adi stripes are raglan sleeves for ease of
high-vis and there's ref lectivity movement, antimicrobial weave,
on the front and back. a plush feel and flatlock seams.

i$. Kalenii Kiprun TS Spiro Men's Training

,,ri- $,. Asics SprintTank
€16.99" kalenii-running.com Shirt S176F Tee g1S" asics,co.irk
(men) 99"95, shop,resultclsth;ng,*on'! (womenl
Kalenji is Decathlon's own-label (menI Asics has keDt it simple wlth
running brand. Very popular in This great-value T-shirt offers this low-cost tank. lt's an
mainland Europe, it's starting some fine features: it has a average cut, so will suit a variety
to make inroads into the UK fitted, ergonomic cut, so it of shapes, and is made from
market. The focus here is on moves wlth your body wlthout polyester and elastane, so it's
two main areas: a fast-wicking constricting you; the fabric is breathable and stretchy. There -.
weave for less chafing and large quick-drying; it's breathable are flatlock seams throughout .

ventilation panels dotted about and feels soft; and the seams and a mesh panel between the
for temperature control. The and stitching are covered to shoulder blades for ventilation
T-shirt does both jobs very wetl. ward off irritation. and wicking.

)
t,.,_,,,,;,1q,,,,,,;1;

Puma PE Running Lonsdale 2 Stripe NikeTempo Run Shorts New Balanee 5 inch
Baggy Shorts Woven Short g1E, idsports,es,Lrk Go 2 Short
f 16.1? prodirectsports.com 87,99. sp0rtsdireet.sotY! (womenl €'!8, newbalance"eo.uk
(men| (men) Extremely light, comfy and (women)
These are shorter than many These aren't sophisticated quick-drying, these are a versatile These shorts offer a comfortably
training shorts, though they're shorts, but they do the job well racing and training option for loose fit without being baggy,
not as skimov as traditional and they']1 last you for at least a very warm weather. Ihe polyester and they're a popular race-day
'racers'. They don't have any couple of summers. They're a tad weave makes them breathable choice for women who prefet
super-technica USPs, br-lt they're crinkly, but they're breathable and the ventilation panels also not to compete in tights. The,
extremely comfortable and you and venti ated - a feature that is allow air to circulate. There's an have a lightweight internal brief,
don't have to keep adjusting aided by the loose fit. There's also inner lining and the waist can be side pockets and a pouch on the
them on the run. a mesh inner for support. adjusted by a drawstring. inside of the waist for keys.

104 RUNNER'S WORLD O6/14 ! @runnersworldu.

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 Make the
mould
Try these custom-fitt
earphones for cornfort
on the run
k SNUGS EARPHONES
fl2Z snugsearPhones.co.uk
From

Finding the perfect pair of running

headphones can be a very tricky business.
You have to consider factors such as sound
qualitv, comfort, fit, sweat- and moisture-
proofing and robustness. Snugs think they
have the answer with a simple custom
earphone-f itting service.

How does it work?

1 Go to the website and register your
interest. You can opt to have moulds
made for your existing headphones or
choose a pair you buy from Snugs as
part of a package.

2 Choose from one of Snugs'three

impression-taking options: by spraying liquid silicon into them, which
) An audiologist will come to your home or hardens in four minutes.
office (f70 premium)
)You travel to your nearest Snugs 4The silicon moulds are removed and sent
audiologist (€15 Premium) to the lab. Your bespoke earbuds will be
) You go to one of 1,150 high street delivered within a week. lf you've bought
audiologists, eg Specsavers (f 30, which headphones, too, the buds will be attached.
is deducted from your final Snugs invoice)
5 Your moulds are kept on file, so if you
5 During the appointment, the audiologist need to buy replacements you don't need
takes an impression of vour inner ear canals another fitting.

Q ls it possible to get a Gehwol Foot Bath ffiGgXWOt

maternity sports bra? E f7.92 for 4009, revital.co.uk Smet Sath
A Se/arne Saxby, MD of hook. This will give you A niche German company'., t'l50
!{srrorts Bra Etailer Less better support and longer years' experience specialisir-9 i
Bounce (l essbou nce.com) life from the bra, both while soothing lotions dnd por.or, "'' =.
says.''No. Instead, stick to a you're pregnant and after feet, Gehwol has come uP trJ-::
normal sports bra. However, giving birth. In addition, with this reviving bath pov/d.' :
breasts can be tender ,9".
to allow for growing breasts, -:
contains oils of lavender, th,, .j.:..t,
buy a bra that is one back during pregnancy, so avoid eucalyptus and rosemary c-: -Arj g k.#'
s;.e
size bigger than normal underwiring. For running, try tablespoonful dissolved in fc-' :'=s *-.i -R
and requires you to fasten the Anita Extreme Control
of warm water after a tough ir: ^ - i
it on the tightest hook (we 5527 (845, lessbounce.com).
It can be adjusted on the session will make your tired IC:s
normally recommend a new
sports bra should be on the back and straps, has a soft aching arches and haggard n,': :
loosest hook). As your bodY lining and it gives a good feel as if all their Christmases -:.:
changes you can use another shape and excellent suPport.' come at once.

108 RUNNER'S WORLD O6114

t @runnersworlduk
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| 'm undecided about running an u1tra.
I They're just such averyiongway. If
I only you could do one without having
I to do it o11- keep the goodbits (scale
of challenge, sense of achievement) without
the bad (pain). If only...
Myr-unningclub, Team BathAC, had a
solution: would I like to run a smidgeon of
the length ofWales? Perhaps itwouldn't
have the same cachet as r-unning it all
oneself, but it'd cause fewerblisters and
was likelyto be more fun.
The Welsh Castles Relay, celebrating its
32nd outing in 2014, is a 20-stage, 211-mile
race from Caernarfon in the north to
Cardiffin the south, passing 22 castles, 15
forts, lots of hills and a few flat bits. Well,
that's what the blurb says. Actually it's
more like a travelling circus: a weekend of
brightly-vested runners and their cheering +*t'qF
entourages careening along B-roads in a
flurryof sweat and spreadsheets.
*
The 20 legs range from eight to 13 miles;
most are, shall we say, bumpy, and six are
officially'mountainous'. That said, even
running over the bulges ofthe Brecon
Beacons is easier than transporting 1,220
runners (that's 6l teams of 2o, hailing
from Neath to the Netherlands) to and
from the starts and finishes of each stage,
in kit and on time.
It began well. After a night squeezed
into a cottage, halfivayup Snowdonia,
Team Bath arrived beneath Caernarfon
Castle on Saturdaymorningfull of porridge
and anticipation. The Welsh sun was
blazing and the atmosphere carnival-esque:
runners dressed as FU ntstones, morris
D started to grow more frantic as
dancers and Minnie Mouse mingledwith
traffic and mishaps monkeyed with
shoppers in the market square. This was a
the masterplan.
proper club race, but that was no reason to
Largely, it ran smoothly. Like other
take it too seriously.
teams, we had multiple vehicles for the
At 10:30am the mayor blew his
depositing and retrieving ofracers. And
horn and Stage One was off: the 61
thoughwe were dashing, Wales still
runners walked slowly around the castle
wowed - from the beach at Criccieth
(as is tradition) before picking up pace
(where some Stage Five flnishers took a
and disappearing southwards. Then,
dip) to Harlech Castle, brooding above
the real race was on. Doors slammed.
ondinoc rornred Stage Five, it was like watching an ad
from the tourist board,
and morris men
jangled as teams
jumped into their
Ifelt guilty I'd played at high speed,
with more vests.
respective rides. bagged an'easy' Calamity struck us
just before Stage Seven,
The Welsh Castles
isn't a baton-passing
leg, and I was the beastly beautifui 9.1
miles from Dolgellau
ral qrr - aqnh ciqoe
has a set start time,
under pressure to Dinas Mawddwy,
planned so that it to run it fast which climbs 365
vertical metres in flve
begins before any
miles, then plunges
ofthe previous
2O0m in one. Suddenly
leg's runners rock up. It makes the
we realised our designated men's runner
course easier to manage, but means tight
was in the minibus - which was nowhere
deadlines for delivering racers, especially
near Stage Seven. Panic threatened. But
when a cavalcade of cars is all heading
another, closer Team Bather had foreseen
the same way.
the cock-up, quickly stepped in - and
But what a buzz! During the weekend, 22:0A AO - 23:59:59 29o/o
annihilated the field to take the stage's l,l, llit li-l
our van became not only more, er, 11; i:,..r:irl 2l t,
yellowjersey. Teamwork in kick-ass action.
fragrant, but increasingly like Anneka
And that vn as the chiefjoy of the Welsh 29:59:59
Rrce's Treasure Hunt.The logistics of
1a/c

Castles. It turns a solo sport into a team

moving Runner A to point C before
event, and teams into friendly foes. As most
f'etching Runner B en route to point
ofthe race is run on roads, which aren't

114 RUNNER'S WORLD 06114 * @runnersworlduk

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Peter Newton; 01489 781 438; [email protected]; c05T t18.50/!20.50 C/D 1/6 E/D N0 Road, Doncdste[ 7:30pm CoNTACT Gil Winmil; giliwinmill@ R crrdfd X€tri;07737 335 296 ldayl; wwwlondonendur0.c0m
wwwp0rtsmouihathletic.c0.uk CoST !12i114 E/D N0 btinternet.c0m; www.d0ncasterathleticclub.com/sandall- cotr rBc c/D 2/6 E/D N0
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VENUE Verulamium Pafk. H0lywell Hill, St Albans, C0ilTACT Sam Mayne;07792 453 136; 07792 453 136; sam@ VENUE Th0rnes park Athletic Stadium, H0rbury Road, Andfea Mdg0 d;07426 946 927; [email protected]:
loam CoNTACT Mark Caldwell; 01727 819 327 [day]; tri adventu re.co.u k; wwwlriadventure.c0.uk/wh ite ley/ C0ST Wakef ie d, 7l5pm C0t{TACT Th0rnes5k Sef ies; thornes5k@ pbraceevents.co.uk CoST 118/t20 c/D l/6 E/D N0

[email protected]; www fl6 E/D YES wakefield.g0uuk CoST t7f9 C/Dl/6 E/D YES, +f]
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NEEDTES XC l/2M (+) VENUE T!mp Farm. Whiiebrook, Monmouth, loam DINTON PASTURES 5KM/lOKM SUMMER SERIES. 41 5a rcv el: 0n34 298 424; [email protected];

vENUE West Wight Sports Centfe, Moa Place, Ffeshwater, C0IITACT Sarah Symondson; matthew'ha i@btconnect. RACE 2 (+)C uk.srichinmoyraces.0rg/races/l0nd0n CoST !8/!10 C/D
llam C0ilTACT Krissy Lloyd;01983 752168 ldayl; kri$y@ com; wwwrhitebrookwindup.com CoST U0 C/D 5/6 E/D vEl{UE Dint0r Pastures c0untry Pafk. Davls Street, Hufst, 10/6E/D YES, +ll
westwight.co.uk; wwwwestwig ht.c0.u k/needl es-ha lf CoST YES, *t2 7:30pm CoNTACT Barnes Fitne$; 0118 988 2444 [day]; 0118
988 2444; inl0@barnesf itness.co.rh wwwbamesf iif ess. .TRAIL
fl8/r20 E/D N0
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swfloorlng-se.co.uk CoST ill/U3 C/D 2815 E/D YtS. 115 org.uk; wwwtwocastlesrrn.ofq.uk coST ll3/f20 E/D N0 GIVR TOWPATH SERIES IOK - RACE 2 Frr'r]|ti'nn
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.TRAIL .RUNAL .iLAT WTIEtrffi C0NTACT Nigel Baf kei towpath@gfeatwesternfunners. THE MEN'5 5K
THE MAIDSTOIIE RIVERSIDE RUI{ 0rg.uk; wwwgf eatwestef nr!nners.org.uk CoST 130/!32 VEt{UE Be lahouston Pafk, Glasgow 3pm C0NTACT Grace
VEI{UE H0 David Lloyd, Bafker Road, Maidst0ne,10:204m AIDRIDGE 101( (+) (} c/D 1216 E/r YES Drummond; 0141 550 7515; [email protected]; wwwmensl0k.
C0NTACT Car0n Holden; [email protected]; VENUE Stick and Wicket Club, The Green, A dridge, Walsa I, c0m/events/mens-5k-j!ne-l4th-2014 C0ST t8/t10 C/D
funninqandriding.c0.uk/maidstoneaiverfun/ CoST !12 C/D l0:45am CoNTACT Rachel Parker; rache parkerarc@gmail. 6/6 E/D N0
6/6 E/D YES, +r3 com; wwwa dfidgerunfingc ub.co.uk C0ST 112/!14 C/D
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CoNTACT Martin Burke; 01797 230 009; martin@nice-work. CHIPPENHAM HARRIERS 5 MILE ROAD RACE AND co.uk C05T t7 C/D10/6 E/D YES, +fl C0NTACT Newport Carnival FourMidables Series;
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YES. 120 VEt{uE Chippenham Rrgby C !b, Allington Fields, .TRAIL CoST t9lU1 E/D YtS, rll
Chippenham, llam CoNTACT Entfies Secretary; infO@ TORS RUNFESI 2014
.TRAIL.RURAL-.:,
M!N[E ch i ppenha m ha trie fs.co uk; wwwc hippe nhamh a tri ers.co.u k vENUE Blaise Cast e, Henb!ry Road, Bristol,9am CoNTACT .'
E
"RURAI cosT l8/rr0 c/D 31/s E/D YEs, +12 michael wilkens;0117 904 0139 ldayl;07976 586418 [eve]; THE 9BAR HOI.LY CHALTEIIGE 2014
MoRECAMBE 10K (+) c 07976 586418; [email protected];wwwrun-fest.com/CoST VEi{UE LightmooI Telford, ]lpm CoNTACT Denzi Mailin;
VENUE Station Pub, M0rcambe. Lancastef, llam Coi{TACT EES]IE
.i,.FLAT
138 c/D10/6 E/D YEs,.ts ru n nl ng@themysterymdchi ne.ofg; wwwC0D RC.c0.! k C0ST
BiLl Gardner; 01524 60537 [day]; shoestring360@hotmail. r28/r30 c/D ]/s E/D N0
com; ukfoadraces.info CoST fi0/t12 C/D 1/6 E/D YES, .i2 ASDA FOUI{DATION HUtL lOK ffiffim
VENUE Hul ,9:30am CoNTACT Run Fof All; .FtAT ME
': : .FIAT inf 0@runf 0rall.c0m; www.runf orall.c0m/?utm_ ETON MAN DAY OF ENDURANCE .TRAIL.FIAT

FLEETWOOD ROTARY lOK T 3K FUII RUI{ (+) s0urce=Runqers+Wof ld+-+HULL&!tm_medium=web&utm_ VENUE Dorney Lake, Eion Rowing Club, Winds0r, Tim THE CARDIFF SANIAM GODADRUI{ 2014
VENUE N0rth Eust0n Hotel, The Esplanade, Fleetwood,llam campai gn=Runners+World+-+HULL CoI{TACT Peter Mdson; 07855 500 149; bookings@votwo. VEi{UE Bute Pafk, Cardiff, l0:30am C0NTACT David Krangel:
C0NTACT Lewis VcArdfew: wwwfyldec0aslrurling.o'g cosT r2lr24 E/D N0 co.ukj wwwl0twoevents.co.rk CoST t99 E/D YES, *t]0 020 8144 0797 ldayl; info@th€fix!k.com; wwwgodadruf.
cosr 812I 214 c I D 2 I 6 E ID Y Es, +Fz co.uk c0$ r15 E/D YES
.TRAIL .RURAL ElrflnTrfrfiF{xFE
.TRAlt .RURAI" MARSDEN 1O MITE CHATLENGE .TRAIL.RURAL
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PRESTWICH CHALTEI{GE 8 vENUE Maruden C0nservative 'T}
Club, Victofia stfeet, iIO ORDINARY RUtI! ORIENTEERING AT BLOOM .TRAIL.RURAL

VENUE Sedgeley Park RUFC, Park Lane, Whitelield, Ma[den,]0am Coi{TACT Sharon Taylor;01484 658 173 WOOD, IIIYCOMBE . SAT 14 JUNE TITAN 24 (+)
Manchester, Noon C0NTACT Pam Davies; 0161 203 4186 ldayl; [email protected] C0ST l12 C/D 31/5 VENUE Bloom Wood, Monkton Lane, High Wycombe, loam vENUE Duncombe Park, fle msley, Midnight CoNTACT Peter

ldayl;0161 763 1665 [eve]; 07815 767 797; wwwpfestwichac. E/D YES, *f2 C0NTACT Mike Shires; [email protected] g.!k; wwwtvoc.org. Mdthies0n; 01904 339 435 Idayl; admin@f reebirdevef ts.
co.uk cosT 122.50 c/D ]/6 E/D N0 rk/saturdayseries CoST t4lf5 E/D 0NLY co.uk wwwlitanrun24.co.uk CoSI - E/D N0

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.TRAIL .;, -: .FLAT .TRAlt .RURAI- .FLAT

ELTHAM PARK 5 (+) SELF TRANSCENDET{CE 5KC THE BIG RUN CORNWALL (+) .TRAIL .RURAL .FLAT

VEI{UE 55 G enesk Road, Eltham, 'C lll5am CoIITACT VElluE South Catriage Dfive, Battersea Park, Lond0f,7pm VENUE Wenlord Bridqe, Camel Trai , Bodmin, llam HUIITII'IGDON lOK CHARITY RUN (+)
Maire Williams; [email protected]; www CoilTACT Shankifa Smitht 0241 2221314 lda\l: A?08 876 CoNTACT Sarah Coates; 07825 294 087; sarahcoates@ '.
VEilUE Alconbury Weald (formerly llrban & Civic A cofbur
newelthamjoggers.co.uk CoST l8/fl0 C/D 1/6 E/D YtS. ll5 47 6A rcv el: 0n 34 298 424; [email protected]; th ebig sw imc0rnwa ll.co.! k; www.thebig ru nc0rnwa I Lc0.uk Airfield ), Little Stukeley, Huntingdon,10:30am C0NTACT
uk.srichinmoVraces.of g/races/l0nd0n cosT 14l!6 c/D COST TBC R0beft Hu strom;01480 451 412 tdayl; 07887 995 867;

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ICKEIIHAM 5 MItE RACE
.FIAT
4/6 E/D YES
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.TRAIt.RURAL
[email protected];
r14ltl6 E/D YES, +t4
wwwhuntsl0k.0ru.!k C05T

VEIIUE Swake eys Park, lckenham, loam CoNTACT utE

..:]..FLAT
TALATON TROTTER 6Em
illARTlmateman; [email protected]; www VENUE Village Moor, 0pposite ViLlage Ha I, Talaion, Noon
ickenham5.c0.uk/ C0ST l8/t10 E/D YEs LC SWANSEA BAY 5K (+) C0t{TACI Mlss Robin Carter; wwwaxevalleyrunners.ofg.uk/ SPoRT lN THE PoRT loK (+) rr]
'T}
VEI{UE Biack Pi i Lido, 0n the Promenade, Swansea,7pm c05T t8/r10 c/D 76 E/D YEs, +12 flall, Civic Way, Ellesmere Pc:
VENT E E iesmere Port Civic
.TRAIL ,, .FU&AL.FIAT CoNTACT Giant l'lowells; 07860 460 532; 07860 460 532; 10am CoNTACT No posta entries on-line 0nly; indavr:
THE TURKs HEAD lOKM FUII RUN 2014 granihowel [email protected]; wwwlcswanseabay5k.com ffi chesterma raiho n.c0.uk; wwwsp0 dinthep0rt.co.r k C05T
VENUE The Turks Head is H0, (startline in Mafble Hill Park). cosr 16l!8 c/D 1/6 E/D YES. t8 "TRAIL l3/!5 E/D N0
Winchester R0ad, Twickenham, l0:304m C0tITACT Caitlin HYLANDS HOUSE lOK i3
Limmer; 0208 607 9190 ldayl; [email protected]; htt:// VENUE Hylafds House and Estate, Che msford,9:45am .TRAIL.FLAT
wwwsportsystems.co.uk/ss/event/TheT!ilsHeadl0km CoST FTTrfl.fl,AFTTTTfl]iE C0NTACT cnig Thof nt0n; if fo@theface0fganiserc0m; WARRINGTON 5K
fl5 C/Dv6 E/D N0 .TRAIL.FLAT wwwtheraceorganisercom CoST 112/U4 C/D 2415 E/D YES VENUE Victofia Park, V,larinqton, llam CoNTACT Michae
LANGLEY PARK 5K SUMMER SERIES-RACE 2 Murfay; [email protected]; www egacyevent.orq CoSl
MtrEIIIE
.TRAIt .RURAL
VENUE LangLey Paik Counhy Pafk, Billett Lane, lver Heath, |ET|TITd-{fl:NFTTFII
: .FLAT
I8/T]O E/D YES

7pm C0NTACT Ffed Ashfofd;01494 534 972i fredashford@

cHTLTERN CHASE - 5l( & 10K (+) waitrose.c0m;bucksv0ice.ret/lanqley'park{aces CoST GTOUCESIER 24 HOUR TRACX RACE ITI1ITIITN
t5.50/1750 E/D YEs, +tZ vEilUE Blackbridge Jubillee ftack, Podsmead Road, .TRAIL .RURAL
VEI{uE The C0mm0n, Ewelme, Wallingford, l0:10am
CoilTACT Michael Jeffery; 01491 825 698 [eve]; Gl0ucester C0NTACT Pam St0rey; [email protected]; KESV{ICK I/2M TRAIL RACE (+)
m i kej effery4@g ma l.com; wwwchilternchase.0rg.
i uk EIfiI'ilN wwwgl0ucestef24h0udrackrace.c0m CoST t75lt77 E/D N0 vENUE Cfow Pafk, Lake Road, Keswick, llam CoNTACT
COSTTBC ''i.,.RURAI ian mulvey; ldayl; 07811 184 812; imgenrS@
07811 184 812

GoSF0RTH l0 (+) 13 'TRAIL .RURAL live.c0.uk; www.hlghtetrainevenis.co.uk CoST t25 C/D

m-'FiTfm VEI{UE The Ferns, The Banks, Seasca e,7pm CoI{TACT Me HU5K 1216ElD N0
.TRAIL .RURAL i: . .' I Gouldj 019 467 27486; [email protected] CoST l7l9 VENUE Hawkesbury Pfimary Sch00l, Hiqh Stfeet,
MABIE TRAIL RACE C/D 5/6 E/D YES Hawkesbufy Upton,10am CoNTACT DebbieYoung;01454 .TRAIL.RURAL.
VEI{UE Mabie F0rest, Dumfries,llam CoNTACT lan 238 401; 07594 717 B9l; debbiehawkesbury@go0qlemail. SCAFELt PIKE TRAIT MARATHON
Andere0n; ga [email protected]; www If'mr'rX com; www.husk.org C05T f7 C/D 6/6 E/D YES, +fl VENUE Crow Park, Lake Road, Keswick, 9am CoNTACT
dumf rieshafi ers.c0.uk c05T t14.50/t16.50 E/D N0 .TRAtL.RURA!,r::i-.' iar mulvey;07811 184 812 [day];07811 184 812; imgenfS@
WIMBTEDON ADVENTURE TRAIL SERIES RACE 2 .nuRAt live.co.uk; wwwhiqhterclnevents.c0.uk CoST 135 C/D
smr,rr{ITFE I VEilUE Windmil Road, Wimbled0n Comm0n, Wimb edof, HUMPHS HILLY HAtF t0/6 E/D N0
.TRAIL.RUAAL:; :: 7pm CoNTACT Andrew Bickerutaff;07772 lll 491: andy. ']
VEIIUE B0!d0n Rovers Football C ub, Rissjngton Rodd,
SEVERN VATLEY TRAIT RACE (+) bickefstaff @go0drunguide.co.uk; wwwg00dr!nquide.c0.!k/ Bo!rton 0n The llatef, 6pm CoNTACT Steve Hrdsonj I'TflTBTIFII
l8/u0 c/D 30/4 E/D N0 ru n nl ngvi0la@bti nternet.c0m; wwwbou rtof roa d ru n ne rs.
.TRAIL.RURAT
vENt E Severn Valley Country Pdil, Alveley, Nf Bridgnorth, WimbledonTrai12 CoST
llam Coi'ITACT Edward Andrews; 01746 781 192 ldayl;07990 c0.!k cosT t13/!15 c/D 11/6 E/D YES, rt2 THE HATHERSAGE HUSTLE
085 352; [email protected] CoST t7 C/D |I'JTFFTTIFII vENUE Hathersage Fire stati0n, 0ddfellows R0ad.
4/6 E/D YES, +ll .TRAIL .RURAL ffiIEME Hithersage, l0am CoNTACT Mick Wy db0fe-W00d; mlcke
TETHBRIDGE IOK .TRAIL .RURAL dfrs-rams.0 rq; wwwdfrs-rams.org/hat he rsa ge-h ustle C0ST
STrFf'TFrfliTl VEilUE Cfoft Sports Certre, Maflbofough Lane, Swindon, THE GENERAL CHALLENGE ii} 17 E/D YtS, +ll
fi..:L,RuRAt 7:30pm C0NTACT tethbridge l0k tntry Secretar[ lffoe vENUE The [4aiterley Estate, Alresford Rd, Winchester, Tdm
HANIEY BUITDING SOCIETY POTTERS ARF lethbridgel0k.org.uk; wwwlethbridqel0k.org.uk/ C0ST c0NTACT t0m sharpe; inf0@t0uqheno!ghraces.c0.uk; www. [-Etf'n
MARATHON (+) 13 !12lf4 C/D r/6 E/D N0 toughenoughraces.co.uk C0ST TBC HATDON TIGHT TRAIL RUN (+)

'I28 RUNNER'S WORLD 06114 * @runnersworldr

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ukroadmces.info CoST 110/ll2 C/D 18/6 07810 886 673; [email protected]; f'nir'n vtNUE Ragley Hall, Alcestet l0am CoNTACT Joanna We ch;
E/D YEs, +r2 wwwhun gerf of dhares.co.!k .: .FLAT ,17ill 349 592 [day]; [email protected];wwwraceways.eu
cosl |0/u2 c/D 15/6 E/D YES. lr4 AMBA HOTELS CITY OF TONDON MILE cosT t5 c/D 1616 E/D No
mf'r,nf5rrl VENUE Paternostef Sq!afe, L0nd0n, 9am
.TRAIL .FIAT trgEIIE[ffiE CoilTACT Clty 0f London Mile, Run-Fasi Races Ltd; .TRAlt .RURAL.
OSTERLEY PARI( IOK .TRAIL 0207 036 2300 [day]; [email protected]; www. THE AVENGER
vENUE oster ey Park, Jersey Road, lslewodh.10:30am GO INSANE AT DODDINGTON cityof londonmile.co.uk '.
vENUE Rag ey Hall, Alcester,Tam CoNTACTJoanna
C0NTACT Race Director; info@ealinghalf mdraih0n.com; VENUE Washbr00ke Farm, Benwlck R0ad, Doddington,'] cosT u3/t15 E/D N0 l,lelch: 07711 372 795
ldayl; [email protected]; www
wwweali nqh a lfma rathon.c0 m/0slefley-paik-10 k CoST Mafch, loam CoI{TACT Ash ey Edwards; ashley@ raceways.eu/site/events/the-aven ger C0ST l1l0/!115 C/D

fl5/r17 E/D N0 irsa"elef -airf urrirg.c0m: www,nsanete-rain-Ln-inq..0- .TRAlt .RURAL 26ls E/D N0
cosT 132.s0 C/D 8/6 E/D YES. +u2.s0 BACK 2 THE TRENCHES
Lrf'[fiTMTllT'],aFiTIfiE VENUE Ful en Wood Lane, Nutfield, Redhil
, loem CoNTACT i'T*il5f'rTf,llB
.TRAIL .FTAT .TRAIT .RURAL.FIAT Marcella G00de; 01737 822 484 Lday); 01951 229 252, irto@ .: j: .RUMI
COIOUR 5K NORTHAMPTOI{ GODMANCHESTER FUN RUN back2thekenches.c0.!k; www.backZthetrenches.co.rk K&D ASICS ARDEN 9M
VENUE Little Houqhton, N0rthampt0n, No0n C0NTACT 'lD
VEt{UE The Exhibitiof, L0nd0r R0ad, G0dmanchester, CoST t28 E/D YES, *t32 'tD
vENUE Hamptof in Arden Sp0rts Club, ShadOwbf00k Lane,
T0by Redington; inf0@m!ckyraces.co.uk; wwuco 0u15k. Noon Coi{TACT Paul Dyef;01480 459 134 tdayl;07802 Hampton-in Arden, S0 ihu l, l0:30am CoNTACTTim Price;
co.uk CoST t20 E/D YES, +15 316 12 : [email protected]'LnrLn.co.uh: wws. ':i:1;:, .FIAT 07855 288 717; [email protected]; wwwarden9.org.uk
qodmanchesterfunfun.c0.uk CoST f5 E/D YES RUN HACKNEYl/2M (+) cosT lll/ll3 E/D YtS, +12
f,rf'IflTfdTnTFlTIFll VENUE Hackfey Marshes, Homerton Road, Lond0n,9dm
.TRAIt.RURAL .TRAIL .RURAt Coi{TACT Run Hackney;0845 304 5443 [day]; runhackney@ rmlTlF{ri:rFfil]E
IVATER WIPEOUT OBSTACLE MUD RUN SUTToN FEAST BEASI 10K (+) tr] g02events.0rg.rk; wwwf unhackney.com C0ST t40l!42 ACORNS TRIPLE RUN (+)
VENUE Nati0naL Wdterp0rts Centre, H0lme Pietrpont, VENUE The new Pavilion, Broookland Centre, The Br00k, c/D 275 E/D No VENUE The Three C0unties Showgrornd, 't tu1a vern,
Nottingham, 9am C0NTACT Sami Black; s.black@xrunner Suttof, llam CoNTACT martin pickeing; suitonbeast20l4@ Worcester l0:30am CoNTACT Shujea Khatun; 0844 984
c0.uk; xrunnelco.uk/eventvwaterwipeout/ CoST t49 C/D qmall.c0m; wwwsuttonl0kf unrun20l4.c0.uk C0ST U0/UZ [4,]T'fiTf{{i] 0405 ldayl; everts@ac0f ns.org.uk; wwwac0ms.of q.uk/
3l/5 E/D YES, +rl5 clDll6ElD\ES,,t2 .TRAIL .RURAT trip erun CoST - E/D N0
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trTfi:iimriTlt'm ffi VENUE Trent Park, Cocklosiers Road, L0ndon, l0:30am "J'IJ:, .RURAL
.TRAIL .NU[A! .TRAIL .RURAI C0NTACT Chas Tayl0r; [email protected] ; www MAtVERil l/2M (+) rt]
GNOSALL CARNIVAT IOI( ACCURo l0l( AND 3K (+) trentparkrc.orq/trif,kail.asp coST u4lt]6 VENUE Three Cornties Showground, l!1alvern, l0:30am
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VEt{UE Gn0sal Cricket Cl!b, Gn0sall, Staffofd,2:30pm VENUE Sallets Fafm, Sal ets Gfeen, High Easter Rd, E/D YES ]8 CoNTACT Acorns Events Team l,4a vern Hall lvlarathon;
C0NTACT Grosa Cd-riva l0K'ourVidables Se'es: Barnston,10am C0NTACT R!th Davies;[email protected] 08449 840 405; 07896770 273; [email protected];
[email protected]; wwwf ewpodf uf ningclub.0rg.!k wwwrunbfitain.com CoST 110 E/D YES, +f2 ft'r'ifiNEm$nmF wwwac0rns.0rg.uk/trjplerun C0ST ll9ll2l C/D 18/6
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DENGIE EVENTS ROTARY RIVER RUN (+) VENUE National Watersports Cenlre, H0 me Pietrpoft,
loam C0NTACT Sami Black; s.black@xJrnnel
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VENUE Marsh Farm Animal Adveniure Park, Marsh Farm Nottingham,
HASLEMERE BOLT FOR BOTTY (+) !C Road, S0uth W00dham Ferfers,9:30am CoNTACT Jamie c0.uk; xruf nerc0.uk/events/waterwipe0ut/ CoST !49 C/D TOTAT WARRIOR TEEDS
VEIIUE Jriq,e Physiqle. Uri 4 lJ1 corl T-dd rg lstdte. C0o pe r; i nfo@d engieeve nts.c0.u k; wwIde ng ieeve nts.c0.uk 3l/5 E/D YES, +115 VEN{JE B'a-har Pdrk. Leeds. loam CoNTACT aj rLfldy:
Weydown Rodd, Haslemefe,llam CoNTACT Martin Burke; cosT t16/u8 E/D N0 thechief @totalwatri0[co.uk; wwwlota wariorco.uk C05T
01797 230 009; martin@nice'w0rk.org.uk; wwInice-wof k. r'Y.Eilif'BTnTF rso c/D13/6 E/D YES,440
0rg.!k cosT rfl/il3 c/D 18/6 E/D YES. ll5 .TRAll .RUIAL i;.]!;' .RURAL
KELVEDoN HATCH 5K (+) rtl HENLEY-ON-THAMES (+)
.TRAlt .RURAL.rir:.1 l VEilUE Village Hall Playing Field, School Road, Kelved0n VENUE Gi lots Scho0 lots Lane, Her ey-0n'Thames, 8am
, Gi

THE TRIOITIUM PICNIC MARATHON Hatch, llam C0tITACT Elaine Allen; [email protected]; www CoilTACT Miche e Robbins; michelle@!ktfiath on.co.uk; -i:. , ,.FLAT
VENUE Rykeis Cafe Caf Park, Foot 0f Box Hill, Mick eham/'{D kh5k.ukgo.com/ CoST- E/D N0 wwwuktriathl0n.c0.!k C05T f46.50/t51.50 E/D N0 SELF TRANSCENDENCE 5X
Wesrumble. Dorh'rg, 2pr Coi,|TACT Rober t VcCaf ?ey: 'T}
VENUE South Catriage Drive, Battersea Park, L0ndon, Tpm
wwwlrionium.com/picnic CoST 142lf44 E/D N0 .TRAIL .RURAL .TRAlt .RURAt C0NTACT Shankara Smiih:, 0207 ?2?1314 ldaylt 02AB 876
MERSEA ISLAND ROUND THE ISTAND RACE 12.2M WHITCHURCH lOK 4760 Ie\elt 07734 298 024; races@ru nand bec0 me.com;
.TRAt L .RURAL qrir:, ! i VENUE Willouqhby Avenue Car Park, Victoria Esplanade, VENUE Whlkh!rch fill, Nr Pangbourne, Reading, l0:45am uk.sf ichinm0yraces.0rg/races/ ondon CoST !4/16 C/D
TRIONIUM MIDSUMMER MUNRO !!est Mersea, 10:30am CoNTACT Tim Densham; 01206 C0NTACT Philippd Darwent; wwwwhitchurchl0k.c0m C05T 2915 E/D YES

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vEilUE Ryke/s Cafe Car Pafk, Foot 0f Box fill, Mick eham/ 386 220 [eve]; [email protected]; www 112/rl4 E/D YE5, +r2
Westhumble, D0rking,4pm C0NTACT R0bert lvlcCaffrey;
wwwtrionium.com cosT t3lr39 c/D tll E/D N0
merseaislandraces.co.!k cosT t9 c/D l6/6
E/D YEs, +r3 .TRAll- .RURAI-
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Il'rfirTnifn!l-a .TRAIr .nURAL.FIAT VENUE Whtchurch Hill, Nr Pafgbourne, Readinq.l0:50am VENUE Redhill, loam CoNTACT Marcella G00de; 01737
.ri:lt:i THE HATFIELD lOI( HOOHAAH (+) C0NTACT Philippa Darweni; www.whitchurchl0k.c0m C0ST 822 484 [day]; [email protected]; www
COLOUR BTAST (+) VENUE fatfield Forest, Bishops Stortford, loam CoNTACT U0 E/D YES,.t2 back2thehenches.co.uk CoST $0 E/D YES..t20
VENUE West Park, Wolverhampton, 3pm CoNTACT Randy hannah h0dgs0n; [email protected]; wwwh0ohaah.co.!k
Baker; 0M50 225 50497 [day]; randybaker@compton- cosT u8 E/D N0 Frfiflr:fti]
hospice.org.uk CoST 125 C/D 10/6 E/D YES, +il0
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EIIISIIE .RURAI. VENUE New Line Road. Whins 0f Milton, Stir ing,10:30am POMPHRTY SPORTS 5K (BRISTOI) SUMMER SERIES
=fr::i!:j .RUiAL HITCHIN HARD I/2M (+) Coi{TACT Rosemary Hunter; 07939 036 360; info@ VEI{UE Pomphrey Sports Pavi ion, Near Mangotsfie d,
BROAD TOWiI 5M VEilUE Hitchin Prjory, Hikhin,9:30am CoNTACTTim Ray; ban nock bufnl0 k.co.uk; www. ba nnockbu fnl0 k.co. uk cosT Bfistol,7:30pm CoNTACT christopher Elson;0117 9733 391
VENUE Bfoad Town School, Broad Town, 2:30pm 44146 242 1496 ldayl, [email protected]; www.h3m. fl3/fls c/D 26ls E/D N0 ldayl; [email protected]; brist0laf dwestac.0rg.uk C0ST
C0NTACT Kate f 0pkins; [email protected]; www. co.uk cosT ll8/t20 E/D N0 I5/T7 E/D ONLY
royalwoottonbassetthounds.co.uk C0ST ll0/ll2 C/D 20/6 Smr'lBnill
E/D YES, +t2 .TRAIL .RUNAI i:'rr. ,, .RURAI IlTitrFtTFrl
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rcreuE vEtlUE Bishops Stort'o-d q'C Hadidr qoad, B shops '/2M

VENUE The Showqround, Berwick Road, Shrewsbury, l0.m WOMEN'S RUNNING IOK - SOUTHAMPTON
.TRAIL .RURAL StOrtf0rd, l0am CoNTACT lan Mcclymont; 01279 723 786 C0tITACT Jodle D0wnes; info@intherunnif g.net; www VENUE Southampton Common, lhe Avenue, 50uthampton,
3 LAKES CTASSIC RACE ldaylj [email protected]; wwwbsrc.org.!k CoST inther!nning.f et C0ST !221124 CID 816 EID NA loam CoIITACT Perled lvlotion;0333? 400 109 ldayl;
VENUE Rothei Valley Co!nky Park, Mansfleld Road, r2lfl4 C/D r8/6 E/D YES. r15 WRl0k@ perfectmoti 0 n.0rq; w fl 0k.co.u k/events/

Sheflield, l0:30am C0NTACT Alaf Chamber;07970 064251; tr'IIETFFi s0uthampton-c0mm0n-so!thampton/ C0ST 126 E/D
[email protected]; wwwkillamaIhkestrels. K:ilIl .TRAIL.RURAL YES. +t9
c0.uk/31C2014/3LCTii e.html CoST rtr7 C/D 14/6 E/D CHEDDAR GoRGE 10K SERIES (+)
YES, +r2 BECKENHAM SUMMER lOK VENUE Strcwbery Fields, Cheddaf, llam C0NTACT ffi
VENUE Beckenhdm Cricket Cl!b, Foxgrove Road, 'TI T0m R00m; iom@relishf unningfaces.c0m; www .TRAlt , ,,.RURAL.FIAT
.TRAIL .RURAI Beckenham,9:30am CoNTACT A ex Bariel e; 07827 360 731; re ishf unnlngraces.c0m/cheddargorge-chillenge.php WETCOME INN TUESDAY NIGHT SERIES 5K
TOTAT WARRIOR TEEDS a nd rewphi nds@ya h00.c0. uk; wwwbeckerha m run ni ng.c0.uk cosr r0/fl2 c/D 15/6 E/D YEs. fls VENUE Welcome Iavefn. Hennel lane. Preston. 't}
VEI{UE B-drhaa oarl{. Leeds.'0am CoNTACT d j mLrdy: CoST tglrll E/D YES, +t2 7!r C0NTACT Stephel As\cro't; 07886 786 246;
thechief@totalwatri0[co.uk; wwwt0ta wariorc0.uk cosT .TRAII.RURAL [email protected]; ukr0adraces.info CoST l6i!8
150 C/D13/6 E/D YtS, +t40 .IRAIL .RURAL CHEDDAR GORGE I/2M (+) clDl9l6ElD\Es,,tz
NORTH DOWNS RUN 3OK (+) VEt{uE Strawbery Fields, Cheddar, llam CoI{TACT
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VENUE Cascades Leisure Centre, Thong Lane, Gfavesend, Tom Room; tom@re lshfunnifgraces.com; www.
ULTRA TOUR OF THE PEAK DISTRICT (+) 10:30am CoNTACT Daryl Lucas; 07961'300-101 [day]; relishrunninqraces.c0m C0SI F20I F22 CID 15 | 6 El D ['r?jr,trlTTtE
VENUE Whirlow Hall Farm, Whirlow, Sheffie d,8am da ryl_l uca [email protected]; wwwi steadaf d ifiel d.0fg. uk CoSl YES. !25 .TRAIL .RURAt

C0NTACT lan Loombe; [email protected], L22l 124 C I D 14 16 EID Y tS, +Ez wooDtAND 5 - JUNE (+) rrD
wwwdi gdeepraces.co.uk SfiIf']]f|rllTFll VENUE Broadmoor Car Park, Upper Broadmoor Road,
cosi t60 E/D N0 .TRA I L .RURAL .FIAT .. :.t .RURAI.FLAT Cf0wth0rne, 7:30pm CoNTACT Andy Yarow; 07973 838
PODPTUS 3 LAKES 5K STONE 5T MICHAETS lOK 2OI4 857; w5@f inchc0aste60rg.uk; lif chc0asters.ofg.uk C0ST
VENUE The 'I
J!lie Roe Siadium, Wil esbor0!gh Road, VENUE 5t Michael s First Sch00l, Weaveis Lane, Stone, 17.50/19.50 E/D YES +u
Ashford, llam CoNTACT Kate Austen;01233 660 851 ldayl; l0am CoNIACT Chris Barlow;07804 043 541; admin@
.li:,.i!ij .RuRAI" nf0@p0d pl us.c0.! k wwwpod p u s-shop.co.u k/pf0d uct.
i stonel0k.co.uk; wwwstonelok.co.uk CoST t12lll4 E/D N0 fffrFxr,E
cHEW VALTEY 10K (+) php?id=641 C05T rlo/U2 C/D18/6 .TIAII.RURAt
VENUE Wick Road, Bishop Sutton, Bristol, 9:30am CoNTACT E/D YtS. U5 nr,trs PORTSMOUTH JOGGERS SUMMER XC
Denise Mellefsh; email@chewval eyl0k.c0.uk; www vENUE 0ueen El zabeth C0!ntry Park, Horndean, ']
chewvalleylok.co.uk CoST - E/D N0 ::] i,. . .RURAL CAERPHILLY IOK Pete6fle d 715pm C0NTACT Kiefnar Easton; s!mmefxc@
THE SANDWICH tOK VEl,lUE Cfescent Road, Caerphilly. 10am CoNTACT pjc.0rg.!k wwwpjc.org.uk coST l7f9 C/D l8/6
EtrEtrI[E '(}
VENIJE Sandwich Leisure Centre, Dea Road, Sandwlch, Caerphilly C0unty B0r0ugh C0ufcil; 02920 880 0ll [day]; E/D YrS. t9
.TRAIT .RURAL
cotwoRTH l/2M rtl
VENUE Colwo(h 5ports Clubh0use, Ye n0w Lane
l0:30am CoNTACT tvlartin B!rke; 01797 230 009; maftir@
rice-wo-h.org.u{: wwvr n (e wort{.0-g.Lk CoST t 3/t15 C/D
1916 E/D YtS, +r2
l0k@caerphi ly.gov.uk; wwwcaerphi ly.g0vuk/l0k C0ST TBC
c/D13/6 E/D N0 m
.TRAIL.RURAL

Sharnbr0ok, l0:30am CoI{TACT Box 10 Post R00m; WTMIE

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JOYDENS WOOD 5K SERIES 2OI4 (RACE
eei 176 & 178 Summefhouse Dfive, Joydens
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[email protected]; EI,TNTFITTFII r,
'- VENUE Beh,
,HlLMINGTON
wwwc0lwodhstriders.orq.uk CoST f13 C/D 1916 E/D I2M HILL RACE W00d Dar:i0ii lr5pm CoNTACTBiian Pitkin; kefford-
YES, +12 ASDA FOUNDATION PENNINE IOK vENUE llmifqt0n Sports Club, 'T} Road, llmington,
Mickletff wdts0n€sfi y.con irBfl dartfordr0adrurners.c0.uk C0ST l6
VENUE Burn ey,9:30am CoNTACT Run l0:30am C0NTACT Safah B afd; 01789 267 337;0757 867 ClD21l6 EID't'-s
lir-flrqliE F0f A i ; [email protected]; www.funfofa . 2090; sara h@th fes h0ldevents.co.! k; wwwte m p0eve nts.
.TRAIL .RURAL com/?utm_source=Rrnners+W0rld+-+Penf ine&utm_ co.uk C05T []0/t12 E/D YtS, +12 iTiTFffEn
HUNGERFORD HAREY 8M (+) medium=web&utm-campaiqn=Runnere+W0rld
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VENUE Hungerford Rubqy Cl!b, Pri0ry Road, H!ngerford, +-+Pennine CoST ll6/18
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.RURAL RUN NORTHUMBERLAND KIRKTEY lOK
10:30am CoNTACT June Frith; 07810 886 673 [day]; E/D NO RAGLEY 7KM OFF ROAD RACE i. VENUE ( :' :, -.
{;rxley,NewcastleljponTyne,7pm

130 RUNNER'S WORLD 06114 I @runnersworlduk

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 never ran, even at school. Myhusband
Richard recently said I must have done
cross-countrybackthen arrd at flrst I
thought I had. But then I realised I didn't
actualiy do it, itwas for a scene I was filming
for Grange HiIl.

I'd tried running years ago, but always

gave up after only a few miles. My husband
came out with me, but there was lots of
moaning from me about how hard it was.
Back then I didn't run, even for a bus.

Days after giving birth to my second son,

Otis when I was 34, I was diagnosedwith
breast cancer. I was told I might not be around
much longer, so I feel privileged to evenbe here
now. I was later asked by Breast Cancer Care
to run the London Marathon for them.

I ran my first marathon in London in

2O12 on my 45th birthday. I'd lost a good
friend to breast cancer shortly before. so
there was no way I wouldn't get round. I did
it in 4:44 andwas thrilled.

Finishing a marathon easilybeats any When I was }4Iwas diagllosed with breast
,ifri3
awards Ite gainedfor my acting.Actingis
an art form, so it's subjective and invariably
cancer, so I feel privileged to even be here now'
a team effort, but running is a1l about you.
You know that you get through those 26 miles when I get to a certain point in a long run and Running when it's really windy is a total
totally onyour own effort. the endorphins have kicked iq I'm in a sort of nightmare. You can put in so much effort but
meditative state, which is a wonderfuI feeling. get nowhere on those reallyblowy days. I can
Running's agreattime for me to learn a cope with rain, but I must admit that a run on
newpart. I often have three or four scripts in It's hard to fit in long runs when filming a summer's evening is myfavourite time.
myhead at one time, so as I go along I can work Casualty lAmanda plays consultant Connie
on my lines and think about my character. Beauchamp]. Ifs a l2-hour day on-set, starting Myfamily laughedwhen I first said I was
before 5am. In lots of scenes I'm walking along going to run. But now they're really proud of
I enjoy the mind games you can play as you hospital corridors in Christian Louboutin high me. I think it has also taught myboys that if
run. I know if I wonder how much further to heels. The Iast thing I want to do afterwards is you want to run a marathon, or do anything
go I will instantly feel tired. But I've found that oound the streets. but sometimes I have to. hard, 5'ou need a lot ofdiscipline to train for
it. it's a good example to set them.

I always need to have a running goal to

focus on, Aller this year's London Marathon
Advice I'm signed up for the Hackney Half and then
My sons Milo and the Cheltenham Half. I wouldn't say I'm a
Otis make me natural runner - I m certainly no gazelle -
playlists to listen to
but in a pen'erse t'a1'I'm glad I discovered it.
on a run. Among my
current favourites is Pharrell at the start line with, said, have a lovely coffee or a sllce of
Williams' Happy. lt really does 'Remember to breathe, relax cake later. I need something Amanda r.s an ,iinbc,q-scdorfor the Breast
make me smile as lgo along and don't go off fast.' lt's tangible to hang on to Cancer Care chcrtfi. For more information,
thinking about my two boys. simple stuff but I did take it in sometimes to keep me going. visit bre as tc rt:. t e : c a r e. o r g. uk /runs

138 RUNNER'S WORLD 06114 * @runnersworlduk