Runner's World UK

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

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THE RIDGEWAY, CHILTERN HILLS

Runner’s World UK

EDITOR’S LETTER

CONTRIBUTORS

Outrun the big sneeze • Major new study confirms exercise’s flu-busting powers

Ready to run • It’s time to update your parkrun warm-up

The root of all happiness • It’s official: vegetable enthusiasts are more chipper

Healthy mum, healthy baby • And the father’s health is important, too

INJURY

RUN, CORK, RUN • How Colin Renton combined his love of running and wine to create the adventure of a lifetime

STRIDING FORWARDS • Meet the Outrunners: the east London running club empowering youngsters to be their personal best

WHY I’M RAISING THE BAR ON STRENGTH TRAINING

LETTER OF THE MONTH

WHEN GETTING TO A RACE IS AN ULTRAMARATHON

’TIS THE SEASON TO BE JOLLY – AND INJECT FUN INTO YOUR RUN

ALYCE ROCKLIFF • 36, FROM DORSET, RAN THE SOUTH WEST COAST PATH FOR PROSTATE CANCER UK

DOWNLOAD YOUR ULTIMATE RUNNING COMPANION • Subscribe to the digital edition of Runner’s World and SAVE UP TO 26% on the cover price. Get great tips on race plans, sportswear, nutrition and much more.

PURE & SIMPLE • RUNNING ENTIRELY WITHOUT TECH – AKA ‘NAKED’ – IS GATHERING PACE AS A MOVEMENT. DUNCAN CRAIG STRIPS OFF TO INVESTIGATE

THE PERFECT 10 • The Team GB star and European 10,000m silver medallist shares his hard-run wisdom on how to run your best 10K

CAN’T STOP, WON’T STOP • With 189 New York City Marathons between them, these runners share their treasured memories and hard-won strategies for finishing strong every time – wherever you’re chasing your finish line

TRAILBLAZER NON-BINARY KING ADVOCATE ALL-AMERICAN TRANS SCORPIO THEY/THEM NATIONAL CHAMPION SEEN • For Nikki Hiltz, the first openly non-binary USA Track & Field champion, being their authentic self has catapulted their running to a new level. The sport is still catching up

HOOKED ON A FELINE • AS PUMA MARKS ITS 75TH ANNIVERSARY, WE LOOK BACK AT THE BRAND’S RICH HISTORY, ITS SHAPING INFLUENCE ON OUR RUNNING WORLD AND ITS NEWLY FOCUSED RELEVANCE TODAY

COACH • REACH your PERSONAL BEST

FOUNDATION COURSE • Focusing on the right preparation before you begin a marathon training plan sets you up for success

MARATHON FOUNDATION PLAN • Plan your training over two-to three-week cycles, totalling six to eight weeks, aiming to incorporate the sessions below. If you’re just starting out, don’t try to do it all too soon

Adapting with age • How shifting your perspective and expectations brings joy and success in the long run

GET UP AND GO • Struggle for motivation to run during the winter months? It’s time to ask yourself some big questions

FLUID MOTION • The best way to grab a cup of liquid in a race

WEIGHTED HIP THRUST • This lower-body strength maximiser will fire up those all-important glutes

Fast and the curious • Intermittent fasting is a hot topic, but is it a sensible approach for active runners?

DOWN TO A TEE • The very best tops for your winter...