Wow, it’s been almost a year since we launched issue 1. Since, then we have done another 6 full issues and a free marathon special! We have plans for more free mini magazines going forward, as well as some exceptionally great content for future issues.
For now, here is issue 7, which is available to download now for just 99p! That’s a third of a price of a cup of coffee from your preferred drinks establishment 🙂 Download it as a PDF to your phone, computer, tablet – whatever – and you can read it whenever and wherever you like. Once it’s downloaded and saved, you can read it offline – handy if you’re off racing/camping/holidaying.
Issue 7 has some great features from our lovely running community, including:
The appeal of lapped races
It’s not for everyone, but it’s hard to ignore the explosion of timed events in the last couple of years. We find out why they are so popular and how they can get you running distances you never thought possible.
Running around the world
We’ve got some first-hand accounts of races all over the globe this issue. This includes a fascinating insight into running in North Korea; running the Great Wall and all its steps; and tackling the mountains of Chamonix.
The Secret Marathon Runner
I’m sure we’ve all been there when a simple joke has gone a little further than planned… The Secret Marathon Runner explains why he’s on a mission to run as many marathons in disguise as possible.
Hydration for runners
Drinking should be so simple, so natural. But as runners, it’s quite important to know what to drink and when. Our guide leads you through the finer details.
Sounds painful, but this treatment could be the very thing you need to cure chronic injury. Our regular physio tells us more about shockwave therapy and when it can be effective.
- Your race reviews
- The use of plastic in races
- How to avoid injury
- Book reviews
- The life-changing effects of running
- When a DNF is the right move
Get issue 7 now (and any back issues you fancy!) now for 99p: www.rundeepmag.com/magazine
Whether you are preparing for your first marathon or your 100th, feeling nervous is quite normal. Some of us are more prone to nerves than others, feeling that familiar flutter of butterflies before a parkrun, or even a training run. Race-day has so many elements to think about. Not only is it the culmination of months of training, there are the added logistics of travelling, bag storage, number collection, remembering to pack everything and frantically watching a weather app to predict what conditions might be like. It’s okay to feel nervous, but it also helps if you can manage some of the worry too. Here are some strategies you can use to stay on top of your nerves.
The more you know, the less there is to worry about. Most races will have a course map you can look at in advance. This may also include the elevation profile, so you can mentally prepare for the ups and downs. Not everyone likes to know the route in advance, but if the unknown makes you uneasy, studying the course can really help. You could also browse the race photos from previous years to see the route and what it looks like, to help you picture yourself running it. When you know what to expect, you can make a race plan. If the first half is all uphill and the second half easier, build that into your race plan. If you go out too hard on the toughest part of the course, you won’t be able to make the most of it when you reach the easier sections. You can also choose landmarks on the route to spot on race-day, so you can break the race down into sections. The same goes for getting everything ready for your big day. Lay out your kit, pack your bags and double-check your travel plans the day before. Make sure you have your race number or any registration details you need to pick it up on the day.
Remember you’re ready!
Maranoia can kick in big time when you’re tapering and on the start line. You will worry you haven’t done enough, that you’re undertrained. Take the time to look back at what you have achieved. Seeing the difference from the first run all those months ago to your best run in peak training can help to calm the nerves. It proves you have put the time and effort in. You need to put some faith in your training.
Follow your routine
Routine really helps keep nerves in check. A race isn’t your usual Sunday morning affair, but running is. You’ve done the long runs and you’re ready; this is a just a shift of location. Keep your morning routine as normal as possible. Get ready for your run as you always would, eat the same breakfast and try to relax. Do another run through of your kit and get dressed. Follow your race-day plan and get to the start with plenty of time. Use the facilities, drop your bag off and go through your usual warmup routine if you have one. Some runners like to have headphones for the start area, even if they don’t wear them for the race, so they can switch off from what’s happening around them while waiting to go into the start pens.
Run at your pace
The combination of nerves and uncertainly can see us starting the race too fast, keen to get going. It’s easy to get swept up in the crowds, particularly in a big race. However, this will only mean you’ll exhaust yourself later on and you need to play the long game. Fall into your own pace from the very beginning and ignore anyone around you. It definitely helps if you put yourself in the right start pen at the beginning for your intended pace, as this will stop too many people from trying to push past you in earnest. Just focus on your own race plan and stick to what you’ve practised.
Follow these tips and hopefully you will feel a little more in control on race-day. If you have any top tips for combating nerves, let us know on our social media channels.
This article originally ran in our FREE marathon special of Run Deep magazine, which is still available to download.
For more advice, training tips, real-life stories and inspirational runners, check out issue 6 of Run Deep magazine, on sale now for just 99p.
**Feature image is © Dorsetbays Photography**
Jenny Tough lives up to her name. She is an adventurer, writer, speaker and filmmaker with a thirst for a challenge and not afraid to throw herself into epic environments. She has travelled six continents solo, cycled around Europe, paddled through the South American jungle, ran marathons on four continents, hiked throughout Asia, trekked in Patagonia, dived with sharks, surfed in the North Sea, competed in numerous adventure races, and lived in five countries. We find out more about her latest challenge, her preparation and what drives her
You were the first person to run solo and unsupported across the Tien Shen Mountains in Kyrgyzstan. What was it about the challenge that enticed you in the first place?
I grew up in the Canadian Rockies, and mountains have always felt like home for me. My desire to go to the Tien Shan was born from a need to explore mountains, and during my research of this mysterious mountain range I somehow came up with the idea that I would cover the whole thing on my own two feet. I’ve been a runner for a long time, looking for bigger challenges every year, and I began to wonder just how far it was possible to run. This seemed like a great way to find out.
Kyrgyzstan isn’t exactly your typical holiday destination. For people unfamiliar with the country, can you tell us a little a bit about the country and what you learnt about it and the people during your time there?
I have to admit, even when I landed in the capital of Bishkek I still wasn’t sure if I was pronouncing Kyrgyzstan correctly! It’s an elusive little nation, still baring the scars of the Soviet era (they were celebrating 25 years of independence when I was there). In addition to the incredible mountains that cover the entire country, one thing that really drew me to Kyrgyzstan was that nomads still live in the traditional way in the mountains, dwelling in yurts with their small flocks of goats, sheep, and horses. Getting to know the nomads and seeing their way of life was a true highlight.
How much did you have to improvise when it came to your route? Was it a case of having a plan for each day of the expedition? Or just taking it day-by-day?
Because no maps of the interior existed, the route that I had plotted in my GPS was really just a hopeful guess created through endless zooming on satellite images. I had no idea if my routes would work out, and many times they didn’t. I could often find nomads to give me advice, but they would usually only know their small territory, so it really was a case of planning day to day and being really flexible. My original ‘route’ that I plotted in my GPS did not match very closely to the track that I did in reality!
It’s fair to say you went through a lot during your time there. What were the toughest moments? Do you ever look back and wonder how you managed it?
I still can’t believe I got away with it… So many difficult moments and situations unfolded, and I really don’t know how I managed. I started the adventure by succumbing to altitude sickness that plagued me for nearly a week (and resulted in a host of poor decision-making), got lost on several occasions, ran out of water on even more occasions, had a pretty severe near-death experience, and got bad food poisoning at the very end which took me days to recover from. Things got pretty real out there!
You’re an incredibly driven person, so to read about how close you were to quitting throughout the journey really hits home. How did you keep yourself going?
There’s an old adage that says, “when you think about quitting, remind yourself why you started”. I went to Kyrgyzstan to have a real adventure and to push the limits of what I was capable of. The breakdowns along the way were like validations that I was truly pushing myself hard. And when that motivation fails, there was always the reality that if I didn’t keep going, I would be stuck out in the mountains and would never get home. You have to keep moving!
In contrast to the lows, what were the highlights? Can you look back and enjoy these more now?
I had highlights every day that I’ll never forget. I enjoyed perfect mountain sunsets, stunning alpine lakes, and enjoyed true alpine wilderness – my favourite natural environment. But my highlight has to be the time I spent with the Kyrgyz nomads – they showed me so much incredible kindness and hospitality along the way and taught me a lot about mountain culture.
How did you celebrate finishing the run?
I told myself that I would celebrate – I’m pretty sure I looked forward to a nice hotel and a big pizza the whole 23 days – but when I got there, it was kind of anti-climactic. I had been running for so long that it was just part of who I was, and when I got up the first morning after finishing I didn’t really know what to do with myself, and I really missed my tent and the mountains. The truth is, I still haven’t really celebrated what was to this day one of my favourite achievements.
READ MORE – See our full interview with Jenny in the latest issue of Run Deep magazine, issue 6, on sale now for just 99p
FIND OUT MORE – See Jenny’s amazing journey in this picture story and find out more about the adventurer, her mission and her time in the Tien Shen Mountains in Kyrgyzstan: https://discoverinteresting.com/the-path/of-the-mountains/
Run Deep is the newest digital-only running magazine, packed with stories from inspirational runners of all abilities, doing amazing things. We have interviews, features, training advice, nutrition information, race reviews and much more… and all for a third of the price of your morning coffee! Just 99p to download a PDF that you can read anywhere, anytime.
Issue 3 features:
An interview with Gavin Clegg
Meet the man in his 60s who is one of the UK’s best orienteers, combining his running talent with map-reading skills to compete in races all over the world.
Our guest writer explains how to change your approach to training to ensure you don’t get injured, while still improving your race performance.
Escape the city
We look at five key cities round the UK and look at the best places to hit the trails within easy reach. You’re never far from a nice place to run in this country!
1 Vision 2 Girls
Two runners are taking on an epic challenge that includes scaling the highest summits in the world, running the Marathon Majors, taking part in IRONMAN events and more. Read their inspirational story.
Three peaks: the long way up!
Tina Page tells us why she took on the National Three Peaks with the additional challenge of running in between each peak.
Eat well on a budget
It’s not all about quinoa, kale and goji berries… we take things back to basics and explain that you can eat a healthy runner’s diet without spending a fortune.
And much more!
Download issue 3 for 99p now: https://www.rundeepmag.com/magazine/. Back issues are also available, with issue 1 available for free to give it a go!
Want to see your running story in the next issue? Contact us today!
The Jeff Galloway Method has an army of loyal followers around the world who sing the praises of this walk/run approach to running. It’s used by runners of all levels and abilities, not just those new to running, and has been attributed to improved race performance by many of its advocates.
In issue 2 of Run Deep magazine, we take a look in more detail at this method and its benefits. Jayne Jones is the UK’s Official Jeff Galloway Ambassador and runs a dedicated Facebook page on the subject. She shares her wisdom on the Method, her own experience of using it and how you can try it for yourself.
The key benefits
I get asked a lot, ‘What are the main benefits to the Galloway Method?’ Well, it can allow a runner to train and still carry on with work, family or personal life without feeling exhausted and wiped out. The introduction of walking segments at the beginning of a run, puts less stress on the body and this will help to keep the runner injury free. Walk breaks will also enable the muscles to recover quicker and feel less fatigued. Personally, the Galloway Method has enabled me to run continuously. Last year I ran 1,957 miles injury free. I am happier and fitter since using this method. I don’t feel pressured and no training runs are made daunting.
The Galloway Method uses planned walk breaks implemented within any distance of any run/race from the very beginning. The first thing people want to know is how long they should run or walk for.
Run/walk ratios are based on your own pace per mile. So, we ask runner to time a one-mile run – Jeff calls this the Magic Mile. Jeff suggests going to a race track, however if this isn’t accessible, a mile-long route where you can run safely and without too many distractions is ideal. Jeff suggests a 5- to 10-minute warmup before you run your Magic Mile. Whether you run this all, or incorporate walk breaks, is up to you. If this is your first Magic Mile, take it easy, as this is just a guide for you to use. Remember to record the time of your mile. Once you know what your mile time is, you can go to Jeff Galloway website (www.jeffgalloway.com/training/magic-mile) and find the correct run/walk ratio for you.
To find out more about the Jeff Galloway Method and read the rest of Jayne’s great advice, grab your copy of Run Deep magazine now for just 99p!
Run Deep magazine issue 2 has hit our digital shelves! Want to know why we think you should grab your copy? Here is our pick of the top 10 articles this month…
Read an inspirational interview with Jez Bragg
Meet the ultra- and mountain-runner who has tackled some of the world’s most prestigious long-distance races, giving us an honest insight into his life and training.
“I have never had anyone advise my coaching. I find my way, and focus on the enjoyment and go on ‘feel’. Not stressing about Strava and Garmin and stuff. Don’t ask me how I got myself ready for UTMB… I used to just go and run in the hills every weekend. Running on feel can take you a long, long way.”
Image credit: Te Araroa, South Island. Photo by Damiano Levati
Explore the Jeff Galloway Method
This walk-run-walk method has gained a lot of followers. We explore how this system can be used by any runner to improve race performance.
“The introduction of walking segments at the beginning of a run, puts less stress on the body and this will help to keep the runner injury free. Walk breaks will also enable the muscles to recover quicker and feel less fatigued.”
Image credit: Image by Freepik
Find out how running can help your mental health
Two runners share their stories of how running has helped their mind as much as their body, as they overcome personal obstacles in their lives.
“Stress and anxiety can feel very isolating and in my case running and realising my goals alleviates all the bad feelings.”
See why you should run an OCR
Have you considered doing an Obstacle Course Race? We find out more about these events and why they are great for runners.
“OCR demands a little bit of everything: core, upper body, explosive power, strength and the ability to run the hills… In reality, to be able to run well, you need all of these.”
Image credit: Epic Action Imagery
Improve your leg strength
Find out which exercises you should be doing to get strong legs, which will help you pick up your pace and power up hills.
“It’s imperative to keep the muscles and tendons as strong as possible to withstand the physical challenges running can bring. Basic leg strength is a must for all runners and will help keep the hips, knees and ankle joints mobile and strong for future running adventures.”
Be inspired by this great runner
Avril Acres, from Wokingham in Berkshire, set herself a big challenge – running the Great North Run half-marathon just three months after having major hip replacement surgery.
“If I was having a bad day, I looked back and reflected on how great my recovery was going. This all played a big part in my recovery. I also had the wonderful support of family and friends.”
Find out how to treat Plantar Fasciitis
We have some top advice from a pro sports therapist on how to tackle the runner’s worst nightmare, Plantar Fasciitis.
“It is a strong piece of connective tissue, which has little blood flow to it. It is a part of the body people often neglect, but is so important and used every day!”
Cure your runner’s tummy
It’s happened to the best of us… find out what could be causing your mid-run gastro issues and how to prevent it happening in the future.
“When you undertake sustained activity, several things happen that can affect the way your gut works. First, when you start exercising, the way the blood flows through your body changes. The oxygen demands of the working muscles increases and to meet this demand blood flow to the gut is reduced.”
Image credit: Image by Freepik
Raise big bucks for charity
Got yourself a charity place for the London Marathon, or another event? See our top tips on ways you can make a chunk in your target.
“Don’t place all of your eggs in one basket. By offering many ways to donate, you can often reach lots of different people and therefore raise more money. Also, you may get the same people donating twice, for example on your more traditional sponsorship page.”
Prepare for an epic long-distance event
We chat to TrainAsONE athlete Grant Vernon, who is tackling a new 135-mile race this November in an epic challenge to raise funds for a charity close to his heart. He tells us more about the event, as well as giving his personal training advice that we can all learn from, whatever our chosen distance.
“The first thing to understand is that it’s not possible to approach training for an event like this as you would for, say, a marathon. Ordinarily you’d plan your long runs to be close to the race distance, but when it comes to distances of this magnitude, taking on too many long runs in training will lead to excessive fatigue and, most likely, injury.”
Image credit: Photo by Endurancelife Events
Phew! All that, plus race reviews, the best running books, our in-house nanas answering one reader’s pressing question, facts about the London Marathon ballot and more.
And it’s just 99p. Download it now from our Magazine page.