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!

WE’RE FIRST FOR NEW GEAR

SCHWANGAU, GERMANY

Runner's World

EDITOR’S LETTER

CONTRIBUTORS

Fruits of your labour • Why many women will run their best marathon after having a kid

In praise of the weekend warrior • A burst of exercise at the weekend is as good as spreading it out across the week, says a new study

Carb on plates • New study favours carbohydrates over keto

Get an even spread

Micromanagement • Eight small steps to a total fuelling plan, courtesy of sports nutritionist Nancy Clark (nancyclarkrd.com)

I’ll ink to that • Don’t sweat the tattoos – they won’t make you perspire less on the run

Mind the cap • Four ways to manage patellar tendinopathy (pain just below the kneecap)

Breaking news • Female ultrarunners more likely to have bone injuries

Train your tendons

‘RUNNING IS MY SAFE PLACE’ • The trauma of being a child soldier leaves scars inside and out. When Victor Macauley feels overwhelmed, he runs

GREEN GIANTS • How a community of runners is looking to make our sport kinder on the planet

HELLO DARKNESS, MY NEW FRIEND

ROB POPE • 44, LIVERPOOL, RAN ACROSS IRELAND IN A DAY

WE NEED TO FACE OUR FEARS, BUT WHAT IF YOU CAN’T BEAR IT?

LETTER OF THE MONTH

WHY WE SHOULD ALL CULTIVATE THE ART OF GRATITUDE

THE GREAT BLUE WANDER • 1,800 miles across a continent in 67 days: Kieran Alger attempts to become the first person to run the length of the mighty Danube river

KIERAN’S KIT • The gear that carried him upstream

FUEL STEAM AHEAD • With space and weight at a premium, I selected a handful of fuelling essentials to power my runs and recovery. I collected regular resupply packages, but also relied on what I could find – water, fruit, juice, pastries – in local shops

THE APACHE RUNNERS AND THEIR QUEST TO SAVE A HOLY MOUNTAIN • WHEN THE VATICAN WANTED TO BUILD AN OBSERVATORY ON SACRED LAND, TRIBAL MEMBERS PROTESTED BY TAPPING INTO AN ANCIENT TRADITION: THEY STARTED TO RUN

STARTING BLOCKS • Tofu is a plant-based powerhouse packed with protein to boost recovery, plus nutrients to aid energy production and strengthen bones. Here’s how to prep it

SOLE TO SOUL • WHEN WE RUN, WE CONNECT WITH OUR SURROUNDINGS IN A UNIQUE AND MULTISENSORY WAY THAT BRINGS BENEFITS FOR US AND THE PLANET, FINDS SAM MURPHY

EMBRACE THE PSYCHOJOGRAPHER’S MINDSET • If you’re curious about how running can transport you out of your mind and into your body – and where that might lead – these expert tips will help you develop a psychojographer’s mindset

RAISE THE ROOF • A WORLD AWAY FROM THE WELL-TRODDEN TRAILS OF THE ALPS, THE DOI INTHANON BY UTMB ULTRA TAKES RUNNERS TO THE ROOF OF THILALAND, OFFERING A STUNNING GLIMPSE OF THE KINGDOM'S NATURAL AND CULURAL WONDERS FINDS JAMES POOLE

SWEATING THE DETAILS

GEAR UP

COACH • REACH your PERSONAL BEST

SORE POINTS • What causes post-workout muscle soreness and what can you do to ease it?

HOW TO REDUCE DOMS • Because of the cycle of damage, inflammation and strengthening, you’re unlikely to experience DOMS at the same level the next time you repeat a session. But here are some ways to reduce your...