sportsister march/april

sportsisterthe heartbeat of female sport in the uk Issue 5: March / April 2010

£2.50where sold

* inspirational * motivational * accessible *

What’s new...What works...What’s great...

Kit Bag: Must have triathlon gear

Bright Sparks: Fab new sportswear for spring

Sport abroad: Run your way around the world

10% off cycling holidays for every reader

Start a new sport – get into golf

Pick up your pace with our speed training plan

Clocking up the miles with marathon runner Liz Yelling

*win*a coast to coast

cycling holiday for two worth

£860

runbiketri

regulars

News and Views The latest news from the world of women’s sport.

Getting Started: GolfPeople of all ages are taking to the greens. Read professional golfer Lynn Kenny’s guide to get you started in this addictive sport.

Half Time Our guide to what’s new…what’s good…what works...what’s worth spending your money on...what’s fun...

TravelRun your way around the world with our must-do global marathon list.

Wellbeing Keep your feet in tip top condition with the best products and advice from the experts.

4 Stars 5 Questions We ask four stars the same five questions, seewhat Christine Ohuruogu has to say.

Nutrition Healthy Chinese recipes, recovery nutrition advice plus Lisa Dobriskey talks to us about her battle with anaemia.

Speed training for beginners Pick up the pace with our speed training tips.

What’s On? Get inspired with our pick of the best events to do and watch this spring.

www.sportsister.com 5

start-line Sportsister the heartbeat of female sport in the UK

Welcome to Sportsister’s March/April issue.

When we started planning the front cover photo shoot for this issue we wanted to create some inspiring images to encourage you all to pull on your trainers and get out running. But after six weeks of snow and freezing temperatures we were not too optimistic about shooting on a Dorset beach in early February. However luck was on our side and we had bright blue skies and winter sunshine. Sean our photographer put our cover star marathon runner Liz Yelling through her paces up and down the Sandbanks beach to capture some great images – turn to page 8 to see the results.

If you want to head a bit further afield for your running then don’t miss our global marathon guide on page 21 – it’s a great excuse for a holiday abroad. Why not encourage a friend or partner to sign up too and turn it in to a fantastic trip away together? Home or away - good luck to everyone taking part in an event this spring. All the hard work will pay off on the big day when you achieve your goal – be that a PB or simply getting across the finishing line in one piece!

Enjoy!Louise & DaniellePS Don’t miss this month’s fantastic subscription offer on page 27: your favourite magazine delivered to your door for just £10 plus a Ministry of Sound Running Trax triple CD worth £12.99.

features

Liz Yelling Sportsister heads to the beach to run with Olympic marathon runner and new mum Liz Yelling.

Triathlon Gear Guide Pack your kit bag with the best triathlon gearfor the new season.

The Knowledge: cycling Expert tips and buyer’s guides for cyclists of all levels.

Bright Sparks Ring in spring time with bold colours and clever layering to keep you looking and feeling fresh.

Competitions Win a cycle holiday for two worth £860, entry to the Montane Lakeland 50 ultra event and Thoosa running kit.

Girls Active - Youth Sport Trust A special Girls Active page - dedicated to junior and school sport.

Triathlon tips Three time UK Ironman champion Bella Bayliss shares her top five triathlon tips.

online

Don’t forget to visit sportsister.com – it’s packed with training plans, nutrition advice, kit guides and competitions. Updated daily – there’s always something new to read.

Training PlansFollow our plans to get you over the finishing line – whatever the distance.

Sportsister BlogsIronMum takes on Challenge Copenhagen Over the next 6 months, mum of two Sarah will share the ups and downs of training for her first (and possibly last – her words not ours!) iron distance triathlon.

Katie’s Uphill Battle - follow Sportsister writer Katie Gormley’s journey from city cyclist to lycra-clad hill monkey as she prepares to tackle The Etape Caledonia..Footballer Sue Smith blogs about life at Leeds Carnegie and with the England team.

This Month Sportsister Loves…Our monthly round up of the latest and greatest products to hit the sports world.

CompetitionsKeep an eye out for our latest competitions – we regularly give away kit, race entries and tickets to sporting events.

Sportsister NewsletterSign up for our free e-newslettter and have the latest features and competitions delivered direct to your inbox.

Sportsister founders: Danielle Sellwood and Louise Hudson Editorial Director: Louise Hudson Creative Director: Danielle Sellwood Commercial Director: Gary Cole Sales Director: Anne Mead-Green 01225 326 428 Regional sales point: Nicola Morris, TPC Media, 12 Hilton Street, Manchester M1 1JF 0161 236 1146 Contributors: Sarah Russell, Claire Dunt, Erin Healey, Lara Dunn and Nick Grounds. Address: Sportsister, Regency Offices, 2 Wood Street, Queen Square, Bath. BA1 2JQ Tel: 01225 326 430 Email: [email protected] by: St Ives (Plymouth) Ltd

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Left to right: Abigail Burgoyne, Sean Malyon, Liz Yelling, Danielle Sellwood and Louise Hudson

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Photo: Jenna Selby

Photo: Sean Malyon

Dressed for successGreat Britain’s AEGON GB Fed Cup team have been working with internationally renowned designer Paul Costelloe to create bespoke outfits to wear off the tennis court. The team wore the outfits for the first time at their crucial Fed Cup tie in Lisbon in last month.

In 2009 British women’s tennis enjoyed a ground breaking twelve months. Anne Keothavong broke into the world’s top 50, and for the first time in nearly twenty years there were three British women inside the top 100 – Anne Keothavong, Elena Baltacha and Katie O’Brien. Sarah Borwell also reached a career high doubles ranking of 76 whilst Laura Robson became world junior number one and Heather Watson won the US Open girls’ tournament.

Sportsister joined Anne Keothavong at Paul Costelloe’s design studio in central London to watch the outfits take shape. A classic navy and cream colour combination with an aqua piping trim is chosen for the outfits. Paul sketched the designs there and then with input from Anne on behalf of the squad.

Paul has previously designed for the England women’s cricket team and the Ryder Cup wives. We wonder what sport will be graced with his design genius next?

news Sportsister the heartbeat of female sport in the UK

The Super League is on its wayThe Super League is on its way in the spring of 2011, and with it a new era for women’s football in the country. Currently, professionalism has yet to reach the UK, but all this will change with the introduction of the inaugural Super League.

Last month, the FA announced a four-year TV deal with ESPN to broadcast the eight-team league and with it, all exclusive media rights.

The FA has opened the application process to clubs to form the league, and so far there has been no shortage of takers. Eight will be selected this month. Ten out of the twelve current Premier League teams have signed up, but there are to be four surprise packages who want to be considered in the mix. Two will come from the Northern Division and two more from the Southern Division, whose current leaders, Barnet, are hoping to make the step up.

The league will rival the USA’s Women’s Professional Soccer league and Germany’s Bundesliga, and will help retain our leading stars, who have left for these countries to pursue professional careers.

Alex Scott, England’s current right back who plays for the Boston Breakers, said: “Playing in America is like playing international standard every week because all the best international players are in the league. The Super League will help retain some of England’s best players as they will be training everyday and playing will be their main focus – not having to struggle with a nine to five job as well.”

The league was due to go ahead in 2010, but owing to a review of the FA’s financial commitments in the global economic downturn, it was delayed by a year. But, baring any unexpected complications, the cream of English women’s football will kick-off the Super League in 2011 as professionals.

Fast Facts: London 2012

and views Photo: arsenalpics.com

Photos: Graham Flack

Sportsister rides with Team HTC - Columbia

Sportsister writer Josie Perry joined pro cycling team Team HTC - Columbia for a ride-out at their pre-season training camp in Majorca. The international team of 39 men and women from 16 nations has won more races in 2008 and 2009 than any other team, so she was in good company! Look out for Josie’s features from the trip coming soon on sportsister.com.

Bike trend!.........................We’re loving the revival of roller racing, thanks largely to Rollapaluza who organise events across the country. Two cyclists battle it out on a pair of custom rollers connected to a huge dial over a simulated 500m distance at speeds in excess of 50 mph! Combine this with DJ’s and a fully stocked bar and we’re not surprised that the craze is spreading. Check the Rollapaluza website for upcoming events, and be sure to look out for celebrity riders - Chris Hoy, James Cracknell and Lawrence Dallaglio have all been spotted roller racing. www.rollapaluza.com

The Aquatics Centre will be the ‘gateway’ to the Olympic Park, with more than two-thirds of spectators expected to enter the Olympic Park over a vast bridge that runs over the top of part of the venue. It was designed by acclaimed international architect Zaha Hadid and features a spectacular wave-like roof that is 160m long and up to 80m wide, giving it a longer single span than Heathrow Terminal 5.www.london2012.com

Photo: TDWSport.com

6 www.sportsister.com


Congratulations Amy WilliamsOlympic gold medallist Vancouver 2010

Photo: www.jamesruskinphoto.com

Pulling your trainers on again just two weeks after giving birth may not seem like everyone’s idea of fun, but for Olympic marathon runner Liz Yelling it couldn’t come a day too soon. Sportsister’s Louise Hudson caught up with Liz to hear about her marathon comeback following the birth of her first child Ruby.

“I started running when I was nine and I almost don’t know any different. I have this burning passion for running and I can’t explain it, running is in my blood.” As I hear the Commonwealth bronze medallist describing her passion for the sport she has chosen to build a life around, I’m struck with a déjà-vu feeling back to a recent interview with fellow marathon runner Paula Radcliffe.

The comparisons between the two are inevitable – they first met aged 11 at a running club, became friends and were training partners for many years under coach Alex Stanton. And both have a passion and drive for the sport that’s beyond admirable.

One of the lasting images for me of the Beijing Olympics is Liz comforting Paula at the end of the marathon as the word record holder collapsed in tears following an agonisingly painful last 11 miles. But Paula wasn’t the only one who had battled her way through the 26 miles that day.

On her blog Liz describes it as the day she bit the tarmac. It was certainly one of the toughest experiences of her running career. Getting to the start line fit is half the battle of marathon running – as Paula knows only too well. But for Liz the preparations had gone perfectly; “In the build up to the race my preparation had been the best ever. Everything had gone right and to plan, in most cases even better that I could possibly have hoped for...”

The race started well but just before the 10 mile mark she got kicked from behind and fell straight to the ground. “I felt no pain at the time, rolling across my back and quickly up on my feet again. Looking back I know now this was the adrenaline concealing the pain. Two more miles and my elbow ached when I reached for my drinks bottle. I didn’t mind, my arm would not really affect my race. Then a searing pain in my ribs gradually got worse and worse as the kilometres ticked past. “By 25k into the race I had real trouble breathing. I was unable to take in a full breath and I was taking quicker shallow breaths to minimise the pain in my side. It felt as though I was running on one lung, as if I was running with a belt tied around my chest.


Liz yelling“It was the most frustrating 16 miles of my running life. I hadn’t trained so hard for this. I wanted the pain. I was ready for the suffering. I really wanted to feel the intense hurt of the Olympic marathon. Just not like this. “I was in great shape - the best of my life. I had controlled all the elements I could control to be fit and ready for this moment. I was really ready to race.”

But for Liz the Olympic glory wasn’t to be. So how do you go about picking yourself up after such a bitter disappointment? Years of training go into an Olympic appearance, and for a cruel twist of fate to undo all that hard work must have been heartbreaking.

“It is a huge battle and I don’t know that I will be able to get it all right again because that is something about the challenge of the marathon, you never know what is going to happen.

“But that is what I thrive on. The journey that I took to Beijing showed me what was possible and I found a training plan that worked for me. I found a way that I could prepare that meant I would be in the best shape I have ever been in and I know I can do that again, given the right opportunity. Hopefully I will create those opportunities for myself again and run a faster marathon than I have ever done.

“I feel like I am not done in my running, I feel like I have more to prove and that’s what the next couple of years are about….proving to myself that I can run faster.”

It seems that Ruby came along at just the right time. And with a flurry of new mum’s making headlines in the sporting world, it’s been argued that having a child can give some athletes that extra edge. Kim Clijsters’ well-documented comeback winning the US Open on a wild card entry after taking time out to have daughter Jada and Scot Catriona Matthew who won the British Open just eleven weeks after giving birth to her second daughter are two great examples.

“I think partly it is to do with the rest that you get,” Liz tells me. “It reminds you how much your sport means to you and how much you love it. I think that can give you a real injection of enthusiasm and motivation.

“I feel refreshed now and can really tackle it head on. I think having a child gives you great perspective as well. It makes you more aware of your own body and how to manage things around you.

“Sometimes as an elite performer you become very selfish and I think having Ruby made me think of other things outside of running, which is good as a sports person.”

So has she been sharing tips with other marathon running new mums?

“Paula got back into her running far quicker than I did and I think if I have taken anything from what she has done it is to try and avoid injury. She was injured a month after she gave birth and I just wanted to avoid that.

“She has spoken to me and said it takes a while for your body to feel like it’s all back together again. She said it probably took her a year before she felt like everything was right again. That is really great advice for me because I don’t want to go and hammer my body and end up not feeling right.”

During her pregnancy Liz was diagnosed with placenta previa, where the placenta lies unusually low in the uterus. This meant she was unable to run throughout the majority of her pregnancy and it spelled the biggest break from running she has ever had. Instead she walked and cycled to maintain some fitness.

“I had two weeks totally off exercise after giving birth and then I did two weeks of just walking every other day just to ease myself back into a routine again. I then started long walking because I hadn’t run for eight months. I was extremely unfit so I had to take it quite slowly and I just gradually built up.

“I was able to run after about three to six weeks for about half an hour and then I just built a frequency of running up from that point.

“Initially it was difficult to create a routine again because all of a sudden I had another person to look after. But Martin (her husband and Ironman triathlete) and myself are adjusting our lives so we can juggle and balance things.

“It has got easier, the more grown up Ruby has got the more predictable she has become so I feel more comfortable leaving her and getting out for my run.

“I haven’t put any pressure on myself to get back in to races within three months. I really wanted to enjoy the time and be really progressive with my training. And make sure I don’t get injured or ill.

“Ruby has been coming out with us in the Baby Jogger which is really easy to push. Martin won’t let me push her now because he is worried I will get injured but he pushes her all the time.”

As the training miles start to clock up again Liz is turning her attention to the racing season ahead. Three half marathons (Wokingham, Reading and Silverstone) will kick things off followed by the Edinburgh marathon in May.

“I am doing Edinburgh because it is lower key than London. There’s just less pressure for me that way. My first marathon back won’t be the best one so I think if I can use it as part of my training and building up strength then kind of layer up the training for the autumn.

“Hopefully I will have a better crack at Chicago (in October). I have raced there before and it’s a flat and fast course and it will give me the best opportunity to get a good time under my belt.”

Liz, like many of Britain’s top athletes including world champions Beth Tweddle and Jessica Ennis, has decided not to compete at this year’s Commonwealth Games in India. She feels the political situation in the region is too unstable and she didn’t want her family to travel out there.

“It is a shame because it’s a really good event. It is a great opportunity and a great spring board for a lot of people to experience an event on that scale and then use that to practice for the Olympics in 2012. Maybe my absence will give other people opportunities to compete at that level and that’s a good thing.”

Credits:

Styling: Danielle SellwoodPhotography: Sean Malyon www.seanmalyon.co.ukHair and make-up: Abigail Burgoyne using MAC cosmetics and Jemma Kidd hair products.

Liz is wearing: adidas adizero Wind Jacket (£100), adizero 3/4 Tight (£37) and adistar Solution Trainers (£95) Stockists: www.adidas.com/uk

Shot on location at: The Sandbanks Hotel, Poole Dorset. Located on a Blue Flag beach with seven miles of golden sand, the hotel is the perfect holiday destination for watersports, family fun or just relaxing by the sea. The hotel has its own Watersports Academy. www.sandbankshotel.co.uk


For more information about Liz, her coaching services and training workshops see www.lizyelling.com


Triathlon Gear Guidecool

Take your pick from cool shades of blue and green or fiery hot reds and oranges - two top looks to keep you ahead of the pack this triathlon season.

Kathmandu Volans TeeQuick drying tee with contrast colour mesh panels to help keep you cool. It offers U.V. protection and odour resistance keeping you comfortable whatever the weather.Price: £34.99Colours: Sky Blue (shown) and FuschiaStockists: www.khatmandu.co.uk

hotHelly Hansen Trailwizard Tee

A performance packed technical top with advanced dry fibre and air circulation features.

Price: £25.00Colours: Soft Orange (shown), White, Crystal

Blue, Black. Stockists: www.hellyhansen.com

Sugoi Piston Tri Pkt ShortThese shorts feature power lycra for optimum performance. There are two rear pockets, a generous seven inch seam and a specially designed TriLite chamois, Price: £38.00 Colour: Black Stockists: http://sugoi.com

Trigirl Sandra Race Suit This flattering design features an integrated bra top, ventilated back panels, two easy-reachable, quick entry flap pockets at rear waist level and a women’s specific triathlon chamois. Price: £89.00 Colours: Black/ Grape (shown) and Ink/ Emerald Stockists: www.trigirl.co.uk

Brooks T6 RacerThree time Ironman world champion Chrissie Wellington crossed the finishing line in Hawaii last year wearing a pair of these. Save these ultra lightweight shoes for race day and you’ll get that PB! Price: £55.00Colour: Italian Racing Red Stockists: www.brooksrunning.co.uk

Aqua Sphere Kayenne Lady GogglesThese female specific goggles are carefully designed and contoured to fit the narrower features of the female face. Price: £17.99 Colours: Clear or tinted lensesStockists: www.aquasphereswim.co.uk

Sugoi Esther Tri TankThis tri specific tank features a 10” front

zip for easy ventilation, an inner mesh bra and two rear pockets.

Price: £45.00 Colours: Lime (shown), Black, Grapefruit and Laguna Stockists: http://sugoi.com

Salomon Trail Runner II Zip Tech Tee Lightweight fitted running tee with in-built

anti-bacterial panels to help you keep you fresh. Price: £35.00

Colours: Blue (shown), Black, Cherry.Stockists: www.salomon.com/uk

Kathmandu Coolmax Active Socks. Ideal for cycling and running with antimicrobial

technology that inhibits the growth of odour causing bacteria. Price: £9.99 (2 pack)Colours: Steel Blue (shown) and Black

Stockists: www.kathmandu.co.uk

Speedo Rift Tri-Power GogglesThanks to the Tri-Power Lens you are offered

better protection and clarity for outdoor swimming with these goggles, thus making it

an excellent choice for triathlon. Price: £20.00

Stockists: www.speedo.co.uk

LZR Racer Triathlon ShortsSpeedo’s LZR Racer Tri-Pro range is

considerably lighter than any other on the market and dries twice as quick.

Price: £70.00 Colour: BlackStockists: www.speedo.co.uk

The North Face Single Track ShoeChoose this shoe for when your training takes you off the road and on to the trail. Proportioned specifically for female athletes, this lightweight, everyday neutral trail training or racing shoe is bolstered with Snake Plate protection that reduces stone bruising without sacrificing flexibility. Price: £89.99 Colour: Asphalt Grey/Ibiza BlueStockists: www.thenorthface.com/eu

Garmin Forerunner 310XTAccurately tracks speed, distance and location, for all three triathlon disciplines. Moves easily from wrist to bike and is waterproof to a depth of 50 meters. Price: £299.99 or £329.99 with heart rate monitor. Stockists: www.garmin.co.uk

Karrimor Re-Fuel 1+2Ideal for running, climbing or biking; this multi purpose lightweight backpack comes with a

hydration bladder, padded back panel and handy front stash pocket. Price: £30.00

Colour: Fire/Ash (shown), Race Blue/Ash and Black/Ash Stockists: www.karrimor.com


The Knowledge: cycling

Two of the best: commuter cycling jackets 1

2

1. bspoke Angel Women’s Jacket £129.99 www.bspoke.co.uk Supported by Transport for London’s drive to promote cycling in the capital, bspoke combines a cool sophisticated look with innovative fabrics and design features that will keep you riding your bike all year round. The Angel jacket has a removable hood, is waterproof and windproof, has adjustable under arm ventilation, water repellant zip and a pack away spray flap. For extra night time visibility flip the belt over as it’s reflective on the reverse.

2. Sugoi H.O.V. Jacket £90.00 http://sugoi.comSugoi’s H.O.V. (Human Operated Vehicle) collec-tion is designed specifically for urban commuter wear. This jacket features a feminine, slim waist fit combined with various details such as three front pockets, a high collar and adjustable cuffs and reflective accents for added visibility. It’s made from durable yet breathable Mobil Carbon fabric which allows for maximum stretch and doesn’t restrict your movement at all.

BeginnersCrank Brothers Candy C Pedals £54.99

Intermediate/advancedLook Keo Classic CroMo Pedal £55.99

A beginner’s guide to clipless pedals Most budding cyclists start off with a normal or ‘flat’ pedal. These are popular due to ease of use and the ability to wear non-cycling footwear. Clipless pedals are so called due to the lack of any sort of clip or strap over the top of your foot. Instead, they are based on the ski-binding system, with a cleat attached to the sole of your cycling shoe, which then clips into a small spring-loaded pedal.

Clipless pedals form a much more secure contact between the rider and the bike, making you feel more stable and maximizing your pedaling power. While clipless pedals can be a daunting experience to get used to they can be adjusted for easy exits for those just starting out. When your confidence grows they can be tightened up for more response, power and a better feel.

Which pedals and shoes should I buy?Evans Cycles told us, “Clipless pedals and shoes come in a variety of different styles and uses. There is no right or wrong answer to which pedals and shoes can be used for different styles of riding but depending on your skill level some are better suited than others.

“Entry level shoes are usually street styled with a softer sole to allow walking off the bike, whereas higher end shoes usually have a very stiff sole to allow for more power to the pedals.”

Clipless shoes can feel very strange compared to normal trainers and should be a snug fit so your foot doesn’t move around when the shoe is tightened; this ensures your foot is always in the correct position on the bike. We would recommend a visit to your local specialist bike store, like Evans Cycles, to get an expert opinion and try some on before you buy.

Beginner best buysFor those just starting out with clipless pedals it is best to use a soft sole mountain bike style shoe. These shoes enable riders to walk around comfortably and have an easy mechanism to clip in and out. To complement these shoes, riders should choose a touring pedal (clip on one side, flat pedal on the other) or double sided pedal.

Intermediate/Advanced best buysWhen riders feel more comfortable on their bikes and are looking to go faster for longer; harder clipless pedals are a great way to help out. Road shoes are lightweight and stiff for the best transfer of leg power to the pedal and have a smooth sole as you are not expected to walk anywhere.

Mountain bike shoes have more tread on the bottom and usually have the cleat recessed so you can walk around off the bike. This is also so it is easy to clip the shoe in even when muddy.

All styles are available at www.evanscycles.com

Top tips for getting started• Anticipate! When coming up to a junction or hazard, always clip out in advance – about 10 metres beforehand.

• Set the spring on your pedal to the loosest setting. As you get more confident you can tighten it up to give you more stability.

• When first starting out, head for flat routes with little traffic. Hills are difficult to get re-started on if you have to stop.

• Go to your local park where you can hold onto something like railings - then practice clipping in and out and build up your confidence and skills gradually.

• To get your foot out of the pedal, push your heel down and quickly twist outwards.

• To clip in easily, use the top of your shoe to flip the pedal over, then push the tip end of the cleat into the pedal and push your heel down firmly until you feel/hear a clunk.

Shimano M520 SPD Pedals £39.14

Mountain bike shoe Shimano WM41 £69.99

Road shoe Mavic Giova £89.99

Commuter shoeSpecialized BG Sonoma D4W £59.99

Arm yourself with the best gear to get the most out of your cycling

11 10


Achieved your goals?

Wellbeing

If you’ve been training hard all winter, had some great results with your team or simply need to give yourself a boost before the new season starts; then take a look at these great ideas for a relaxing break.

Taking time out whatever your level of sporting achievement is essential for your body and mind, so whether you are an elite athlete or recreational jogger – give yourself a break and treat yourself to some downtime.

Why you should rest – the science!

Recovery time allows the body to replenish energy stores and repair damaged tissues.

Exercise causes changes in the body such as muscle tissue breakdown and the depletion of energy stores as well as fluid loss. Recovery time allows these stores to be replenished and allows tissue repair to occur.

Without sufficient time to repair and replenish, not only will you feel physically exhausted, but you can become bored and disillusioned as well as create a risk of injury.

Short term recovery

Short term recovery occurs in the hours immediately after training. To help with this, a good meal, massage or relaxation time will help you feel fully prepared for your next training session.

If you are in serious training not only is it important to have at least one rest day a week, but you might want to consider a longer break every month too - possibly to coincide with finishing an event or race. Long term recovery

Long term recovery is important at the end of the season or after a big event, and can be anything from a few days to a month or more. This time is not only important for your body, but also gives you time to reflect on what you have achieved and plan for the next event.

To help with long term recovery think about going away for a few days, take a proper holiday or celebrate the end of the season with an evening out with your team.

But I only train twice a week!

Whatever your level of exercise it is still important to reward yourself with a break. Why should the serious athletes have all the fun?

Choose something that complements your efforts, whether it be a trip to a day spa or a weekend break to check out the Paris Marathon route - make sure you find time to enjoy the fruits of your efforts.

Treat yourself to a day spa

Completed your first triathlon? Or maybe you have achieved a PB in a half marathon? Whatever your result a day spa is the perfect treat when you need to rest those weary limbs.

A day spa is best enjoyed with a friend, so why not take advantage of a great two for one offer from lastminute.com.

This deal is available at the award-winning Aqua Sana Spas in four great forest locations - Elveden Forest, Suffolk, Longleat Forest, Wiltshire, Sherwood Forest, Nottinghamshire and Whinfell Forest, Cumbria.

Not only is the setting tranquil and relaxing, but the treatments will relax tense muscles, stimulate your circulation, encourage your body to detoxify and give your skin a renewed glow.

Bliss!Just exactly what you need to recover before you can prepare and plan your next event.

Revitalising spa days at Aqua Sana Spas 2 for 1 offer - £89.00 on lastminute.com

sportsister promotion


Best deals for...

Rest is as important as training

Gym bunnies

Push the boat outSwimming, rowing, canoeing, surfing? If you love the water then why not combine a restful break at a spa with a great pool!

Try a one-night spa break at Greenwoods Retreat, Essex and enjoy a swim in the beautiful 20-metre lap pool or a workout in the gym. For a more relaxing time, take a rest in the sauna, steam rooms or Jacuzzi and watch as the stresses of life just ...

Float away!Greenwoods Retreat is a beautiful 17th century, Grade II listed manor house, with extensive landscaped gardens - perfect for a morning stroll. Book this luxurious one-night retreat package and you’ll receive a three course dinner, bed & breakfast, a spa treatment plus full use of the resort facilities.

One night spa break at the Greenwoods Retreat- 2 for 1 offer. £199.00 available on lastminute.com. Available until the end of March..

City breakLove the excitement of the big city? Then how about a short break at the world famous Claridge’s hotel in the heart of Mayfair, London.

You could even book a great deal in early April and check out the London Marathon course - get a head start by practicing on some of the trickier sections. But if that’s too energetic then why not enjoy a bit of window shopping on nearby Bond Street followed by afternoon tea back at the hotel’s restaurant.

Claridge’s, London, from £299.00. Spring offers available on lastminute.com.

Country breakPrefer the tranquility of the countryside? Then The Barceló Lygon Arms in the heart of the Cotswolds should hit the spot.

This 16th century coaching inn is steeped in history. So take an invigorating walk in the country and then enjoy a meal in The Great Hall - a grandiose setting that is decorated with numerous breathtaking artifacts.

The Barceló Lygon Arms, Broadway, from £89.00 to £420.00 per room on lastminute.com

Chakra Balancing Massage with Hot Stones £20.00

Enjoy ultimate relaxation at SenS Spa at the London Hilton on Park Lane. Receive a Chakra Balancing back, neck and shoulder massage with Hot Stones and a glass of champagne.

Luxury spa 5* Marrakech from £252.00

Give yourself a break abroad and catch some early sun in exotic Marrakech - just what you deserve after a winter pounding the treadmill!

Both deals available on lastminute.com

Bannatyne relaxation day - 2 for 1 offer at 25 locations nationwide, £59.00.

This great value deal is a really cost effective treat for you and your team mates to celebrate the end of the season. Relax, enjoy and re-live the highs and lows!

Each participant will receive the following:• 30 minutes soothing back, neck and shoulder massage • 15 minute scalp massage• Full use of the health club facilitiesOffer available until the end of March at lastminute.com

Do something different!The Vitality Show: March 18-21 2010If you’ve caught the fitness bug this winter, then a trip to the Vitality Show at Earls Court in London could be right up your street!

It’s the largest health, fitness and beauty event in the UK dedicated purely to women’s wellbeing. With tickets from just £17.50 on a 2 for 1 deal at lastminute.com, it makes a great day out and you could even combine it with an overnight stay at a top London hotel.

Gigs & festivalsInspired by the winter games in Vancouver?Then why not give it a go yourself with a break at The Big Snow Festival in Andorra.Spend your days on some of the best powder in Europe and your nights dancing to the best bands from just £75.00 at lastminute.com.

If you’ve hit the roads this winter plugged into your ipod, then why not celebrate your achievements by watching your favouite band for real. Catch Kasabian and The Prodigy plus more at FIB Heineken 2010 - XVI Benicassim International Festival in Spain in July. Prices from £160.00 at lastminute.com.

* Rest* Recovery* Reward

Teams:

Terms & conditions apply to all deals please see lastminute.com for full details

sportsister promotion sportsister promotion


Golf is shaking off its image as a sport for retirees or corporate meetings. People of all ages are taking to the greens and enjoying the game on their own or with friends, socially or competitively. Read professional golfer Lynn Kenny’s guide to get you started in this addictive sport.

Getting Started: Golf

Jo Jackson How I got started in swimming My sister Nicola was a swimmer and I used to go and watch her at the pool three or four times a week. Eventually I thought I’d like to get involved. So I’ve got her to thank for it!

When I first realised I had a talent: At the age of 16 I made my first British senior team. That’s quite young to achieve that so I was proud. When I was 17 I went to my first Olympics. It was after then that I realised I wanted to swim full time and so that’s when I started to up the training.

I have my school to thank for their support: I went to Richmond school in North Yorkshire and they were really supportive of my sport. They were really good if I had to go away for training camps and miss term time. I think it definitely helped me reach this level now.

The race that has shaped the swimmer I am today: The medal I won in Beijing (bronze in the 400m freestyle) was the biggest thing. It hammered home that winning more medals is what I want to do and made me stronger as a person.

The year I will never forget: In 2009 the world championships in Rome were unforgettable for me. I won three medals there. I also broke two world records that year.

The disappointment I still remember: At the 2004 Olympics I was only 17 so to make the team was amazing. But my swim didn’t go very well at all. There was a part of me after that that didn’t know if I wanted to carry on. Luckily I have really supportive family and friends which kept me in the sport and I’m so glad I did now.

Jo Jackson, Gatorade ambassador, is fronting the Gatorade Gives Back campaign which rewards people for their active and sporting lifestyle. Visit www.gatorade.co.uk to find out more.

What’s it all about? Courses vary in length and difficulty and comprise of 18 holes. The aim is to hit your ball, using a club, inside the hole marked by the flagstick in as few hits as possible. Golf can be played in teams or as individuals, but whatever format you play; the winner is always the person who has hit the ball the least number of times.

Who does it suit?Golf is definitely a game for everyone. Any age, shape, sex and ability can enjoy golf. It is a great game to play socially with friends, and when you get better, you can get competitive with it too!

Do I need to be very fit to start? No but bear in mind that if you play 18 holes you will be walking around five miles, with some inclines, as well as carrying or pulling your golf bag on a trolley. It’s great exercise without being too tough but will certainly help to get you fit. The key skill you need as a beginner is patience because it can be quite tricky at first!

How does the scoring work?Golf is a game played over 18 holes that vary in distance and difficulty. You start from the tee box and hit your ball towards a flagstick that indicates where the hole is – and your ball needs to finish in that hole in as few shots as possible.

Each hole has a par – which indicates the amount of shots you should aim to take to get the ball in the hole. Par 3’s are the shortest holes while Par 5’s are the longest holes, where five shots are required. When you add up the pars for each hole you get the par of the golf course, known as the standard scratch. This is the all important number that determines your handicap.

Golf is a fantastic game because of the handicap system. It makes it a game that all standards and ages can compete at together. But it can be a little complicated to get your head around at first – read this feature in full on sportsister.com for a detailed explanation of this.

Do I need to take lessons?I would recommend asking a friend who plays to show you the basics including how to hold the club, how to stand and what the different clubs do. It will also help you if you can watch someone else playing to see what they do so you can copy it.

Then get a few lessons from your local golf professional. They can be quite expensive (anything from £20-£50 for half an hour) but are definitely necessary to make sure you start out with good habits and technique. You can then go away and practice without them. You can also head to a driving range to practice your key shots before heading out on to the course.

What equipment do I need?A set of golf clubs consists of 14 different clubs; but if you are just learning you don’t need to have all of them at first. The essentials are: putter, sand wedge, 9 iron, 7 iron, 5 iron and a 3 wood.

You will also need some golf balls– get “lake balls” which have literally been picked out of a lake on a golf course. As they are seconds they are cheaper and perfect to get you going.

Some tee pegs and a glove to avoid you getting blisters are also recommended. A golf bag isn’t needed for the driving range but is practical once you are on the course.

What should I wear?At a driving range you can wear jeans, a t-shirt and a pair of trainers; but before heading to a course check the dress code as many will not allow jeans or trainers.

Layers are good for the inclement British weather and all-weather golfers will need a good set of waterproofs. Golf shoes are a good investment as they have spikes that help to keep a good grip and prevent you slipping if the ground is wet.

Joining a clubInitially, you might want to just pay for each round you play. You have to find a public course to do this, or if you have a friend who is a member of a club, you could ask them to take you for a game on their course.

If you find you are enjoying golf there’s never been a better time to join a golf club. There is a big push within clubs to attract more members so look around and find what deals are on – you might find in some cases that they have abolished their joining fee.

There are lots of benefits: you can play as much golf as you want, you can hold an official handicap which lets you play in club competitions, with the added bonus of having access to a clubhouse which usually has a bar, restaurant and social events.

Emirates airline is proud to sponsor LET golfer Lynn Kenny. For more information on Emirates’ sports sponsorship portfolio, please visit:www.emirates.com.

Great Read: Get Her Off the Pitch! How Sport Took Over My Life by Lynne Truss

Get Her Off the Pitch! is the story of one woman’s foray into the world of sports journalism. Lynne Truss, bestselling author of Eats, Shoots and Leaves, spent four years as an unlikely sports writer for The Times. It was a job that took her around the world and introduced her to some of the greatest living sportsmen. During her time in the press box she was cold-shouldered by fellow sports writers; tried unsuccessfully to interpret

Timberland Mountain Athletics Range

The Lavender Trust raises money specifically to fund Breast Cancer Care’s information and support for younger women with breast cancer. It is the only fund in the UK dedicated to this age group. You can support them by snapping up a pair of Oakley Dangerous sunglasses, as worn by Chrissie Wellington. Perfect for active lifestyles they feature a vibrant feminine print on the inside arms and the breast cancer awareness ribbon is laser etched on the lens.

Oakley Lavender Trust Dangerous Eyewear £135Stockists: 01462 475 400 More info: www.lavendertrust.org.uk

The new Mountain Athletics range of trail running and multi-activity shoes from Timberland mark a commitment to producing genuine athletic equipment from a company that is often perceived to be more fashion orientated.

With both dedicated men’s and women’s versions available in two styles, in Gore-Tex and non Gore-Tex variants, it’s a small but very focused range, catering to the needs of those who like to get off-road. Timberland have endeavored to combine

....what’s new....what’s good....what works....what’s worth spending your money on....what’s fun....what’s hot....what’s special....what’s new...what’s good....


half-time*win*A Bern multi-tasking helmet

for cycle and snow.The Bern Muse with winter knit is the

perfect helmet for the active girl. The snuggly winter knit attaches to the

helmet to keep your neck and ears warm in cold weather and then easily unclips when the sun comes out, so the helmet

can be used for snowboarding, skiing and cycling.

Fed up with ugly, embarrassing helmets? The Bern Muse is a breath of fresh air with its feminine shape and stylish visor peak, it was even featured in Vogue magazine, as

the must have bike helmet.

Cyclechic.co.uk is giving away a Bern Muse with winter knit worth £74.99 to

one lucky Sportsister reader. Just head to sportsister.com and click on our

Competitions button in the top right hand corner of the homepage to be in

with a chance.

Chrissie Wellington is a triple Ironman world champion. In 2009 she was named The Sunday Times Sportswoman of The Year.

Motivational tip:

Wellington“Have a goal – a short term goal. Something that is realistic but that will make you test your limits a little bit. Also find a friend or a colleague to train with too because it does make it more bearable if it is rainy outside. Lastly reward yourself – whether that’s a meal with friends, a glass of wine or a piece of chocolate. Especially after a difficult training day it’s important to give yourself a treat.”

Chrissie

performance with more environmentally conscious materials, so the outsoles feature a blend of virgin rubber and Green Rubber compound, which uses recycled tyre rubber in its manufacture, helping to reduce the environmental hazard of waste tyres. But these aren’t just an eco-gesture fashion shoe. The shoe’s main selling point is its Independent Suspension Network system, which provides traction and stability on uneven ground without sacrificing power and propulsion. What’s more they look great, with several attractive colourways including a not-too-girly grey and pink option. Women’s Route Racer with Gore-Tex £85 or with out Gore-Tex £80.www.timberlandonline.co.uk

BLOG:England international netballer Tamsin Greenway blogs forSportsister at her new Superleague team Surrey Storm - check it out atwww.sportsister.com

bizarre commentary and memorize results statistics; circled Wembley in an airship eating chocolate cake; wept at football matches and, much to her surprise, discovered a lasting love for golf.

Sportsister laughed out loud at times and found this book highly entertaining. It is also an interesting behind the scenes look at the world of big money sport - a great read for aspiring journalists and sports fans alike.

£8.99 paperback (out May 27 2010)£12.00 hardback www.lynnetruss.com

Shop for a cause

WILD: Asics Gel Noosa Tri Shoe

Named after the Australian Noosa triathlon this shoe is not for wallflowers! It’s bright and bold and is guaranteed to turn heads. Features elasticated laces to save time in transition and a glow-in-the-dark logo stripe for visibility in low light. Price: £90.00

Stockists: www.asics.co.uk

The founders of Hari Crunch make some bold claims. Basing this organic cereal on Yogic and Ayurvedic traditions each Crunch blend has been designed to support a different experience. Let’s Rock gives an energy boost, Open Up enhances your breathing whilst All Clear helps you see more clearly.

But even without these mind altering effects we’re a fan of the three combinations of exotic flavours with whole grains, flakes, seeds, fruits and nuts that are all scented with herbs and spices.

Hari Crunch: £3.99Available: Partridges, Whole Foods or www.yogamatters.com

The votwo Kamikaze Adventure runs are extraordinary running events take place at two fantastic venues; the devilishly steep Mapperton Farm in Dorset on July 18 and Pippingford Park in East Sussex on May 30.

Based on a 6 to 8 mile off road run using the principal that if there’s a hill you go up it, if there’s a bog you go through it and if there’s a Kamikaze slide you shoot down it, no other event comes close to matching it for adrenaline and challenge. In fact each course includes a host of man-made obstacles that compliment the best of the natural terrain at the venue; meaning that the Kamikaze is not for the faint hearted.

We’re giving away four free entries to each event. If you want to enter just head to sportsister.com and click on the Competitions button – you’ll find it in the top right hand corner of the homepage. www.votwo.co.uk

Happy Birthday Nikita!We can hardly believe that the colourful and action packed Icelandic brand Nikita is 10 years old this year! It feels like just yesterday that they burst on to the sportswear scene as one of the original ‘designed by girls for girls’ brands.

Nikita co-founder and designer Heida Birgisdottir, a pioneer of the snowboarding, surf and skate scenes in Iceland, created a small collection of clothes, born from her love and passion for riding. This has now grown to bi-annual collections, a flagship store in Reykjavik, another in the Alps in Chamonix and even a collection for the guys too. We love their great designs that come to life through fantastic photo shoots and a team of genuinely passionate riders.www.nikitaclothing.com


Delicious... Yogic breakfast

DVD: AS IF, AND WHAT? The UK’s first female skateboarding film

Rogue Skateboard’s ‘As If, And What?’ features female skateboarders from all over the UK as well as Europe and America. The video is a groundbreaking insight to the progressing level of girl skateboarding and is the first of its kind on these shores. It was filmed and edited by Jenna Selby (Rogue Skateboards founder) and features Rogue skaters Helena Long, Georgina Winter and Maria Falbo. There’s also a brief appearance from Jenna Selby herself! These skaters are joined by Lucy Adams, Lois Pendelbury and a highly anticipated part from Sue Hazel, showcasing her skateboarding over three decades! All of these girls have very individual styles and broke and pushed themselves to film tricks for the video.

Lucy Adams told Sportsister, “The majority of the video was shot on home soil, however skateboarding tends to encourage its participants to travel and this video was no exception. Riders visited Prague and Barcelona to shoot some rad tricks and stay warm in cold times! We think you’ll agree it shows that girls can get gnarly too!” www.rogueskateboards.co.uk

Photo: Jenna Selby

Photo: Jenna Selby

Win free entries to the votwo Kamikaze Adventure runs


Travel: Run your way around the world

1. Ottawa marathonThe Ottawa marathon started in 1975, and was meant as a one time gig, but as a mark of its success is still running over three decades later! Be prepared for anything at this event as racers could find themselves running in temperatures as low as -8ºC as in 1996 all the way up to 28ºC in 1993. It forms part of the Ottawa race weekend with 5km and 10km races on the Saturday.When: May 30 2010 More info: www.ncm.ca

2. Midnight sun marathonThis race doesn’t start till 8.30 at night but fear not, you won’t be running in the dark at the northern most AIMS certified marathon in the world. Last year runners from over 54 different countries took part in Tromsø; Norway’s gateway to the Arctic. It’s also famed for the great local support as they publish all runners’ names and race numbers in the local paper meaning you get shouts of support from total strangers! Accommodation in the town is often over subscribed so book early.When: June 19 2010 More info: www.msm.no

3. Zermatt marathonNot one for the faint hearted. During the 26 miles runners will climb 1944 meters, making the finish line the highest-altitude of any European race. The race starts in St. Niklaus, situated in the lowest-lying mountain valley in Switzerland, heads up along the bank of the Vispa River to the world-famous ski town of Zermatt and finishes on Riffelberg. If the altitude doesn’t take your breath away, the views will - as dozens of snowy peaks, including the Matterhorn, surround the route. You can team up with a friend to run as a relay if the full distance is too much.When: July 10 2010 More info: www.zermattmarathon.ch

4. Maui marathon Head to Hawaii’s second largest island for the 40th annual Maui marathon. If ocean views, surf beaches and tropical vistas are your thing then this ones for you. For a big chunk of the 26 miles you’ll be running within 50 feet of the ocean. The course is a point to point route starting at Kahului and finishing in Kaanapali. Be prepared for the heat though as this is the height of summer in the tropics.When: September 19 2010 More info: www.mauimarathon.com.

5. Budapest marathonIt’s not the first city you think of for European marathons but Budapest offers a charming alternative to the major players. With just over 3,000 runners it’s small and friendly but professionally organised. The mainly flat out-and-back route along the river Danube helps the miles tick by. Keep those legs turning by thinking about relaxing afterwards in the city’s thermal baths – all runners get free entry! When: September 26 2010 More info: www.budapestmarathon.com

6. Melbourne marathonIf you are thinking of heading down under why not time it with the St George Melbourne marathon. Melburnians love their sport, and the city is home to the Grand Prix, Australian Open and top flight cricket, so you can expect an enthusiastic crowd. The stunning, flat route takes in the cities main sites including Albert Park, the Royal Botanical Gardens and a large section passes along the sea front. The race ends in the famous MCG stadium.When: October 10 2010 More info: www.melbournemarathon.com.au

7. Chicago marathonIf size is what counts try The Bank of America Chicago marathon – last year just under 35,000 runners started the race. It’s one of the five World Marathon Majors (along with London, Boston, New York and Berlin) so a must-do for many runners. It’s a flat, fast course starting and finishing in Grant Park.When: October 10 2010 More info: www.chicagomarathon.com

8. Venice marathonWith a maximum of 7,000 runners this marathon retains an exclusive feel. It goes without saying that the route is spectacular passing some of Venice’s best known sites. During the 26 miles you’ll run over two dozen bridges starting on the island of Stra. But the highlight is running over a specially constructed floating bridge across the Grand Canal. A marathon moment to remember.When: October 24 2010 More info: www.venicemarathon.it Venice

Budapest

Midnight Sun

Melbourne

OttawaOttawa

Photo:Victah Sailor

Photo:Victah Sailor

Maui

Budapest


SparksBRIGHT 2

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Ring in spring time with bold colours and clever layering to keep you looking and feeling fresh.


71. Sweaty Betty Exhilaration Jacket (£125.00) and Rhythm Pant (£79.00) Stockists: www.sweatybetty.com

2. Sweaty Betty Pulse Long Sleeve Top (£55.00), Power Capri (£39.00), Swiftie Cap (£15.00), Media Armband (£20.00) and Fitness Glove (£15.00)Stockists: www.sweatybetty.com

3. Asics Ayami: Left – Pansy Tunic (£33.00), ¾ Print Tight (£28.00), Murasaki Short (£20.00) and Arm Warmers (£9.00)Right – Graphic Tee (£22.00) and Cloth Pant (£35.00)Stockists: www.asics.co.uk

4. Oakley Cosmic Jacket (£69.99), Source Legging (£39.99) and Forsake Eyewear (£100.00) Stockists: 01462 475 400

5. Brooks Glycerin Tee (£25.00) Stockists: www.brooksrunning.co.uk

6. Sugoi Scarlet Jersey (£52.00)Stockists: http://sugoi.com

7. Asics Ayami Jacket (£55.00), Singlet (£18.00), Murasaki Short (£20.00), ¾ tight (£28.00) and Cap (£15.00)Stockists: www.asics.co.uk

8. Smartwool Channing Jersey (£74.95), Ewetopia Short (£84.95), Arm Warmers (£17.95) and Knee Warmers (£19.95)Stockists: www.smartwool.com

9. Thoosa: Left - Swift Racer Back (£25.00) and Swift Knee Tight (£32.00) Right - Swift Cap Sleeve (£26.00) and Swift Knee Tight (£32.00) Stockists: www.thoosa.com

10. Nike Vapor Jacket (£50.00), Tempo Shorts (£15.00) and LunarElite+ Trainers (£85.00)Stockists: NikeWomen.com

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©Ty Milford


CycleActive offer a quality range of cycle holidays, skills training and mountain biking holidays that meet the needs of cyclists and mountain bikers of all ages, abilities and interests. All holidays and weekend breaks are designed to cater for mixed ability groups so that friends or families can have a fun and active experience together.

The team at CycleActive created the Coast to Coast Guided Tour so you have a complete package which covers three nights guesthouse accommodation, all breakfasts, bag/bike/rider transfers, emergency breakdown support, as well as a champagne finish on the last day including afternoon tea and cake! They’ve thought of everything, so all you have to bring along will be your energy, sense of adventure, daily snacks and water. Bike loan has been added to your prize package meaning a top quality bike from Trek will be fitted and adjusted to your own build and needs for you to use during the trip. Each trip is guided by one of the fully qualified and highly experienced CycleActive team. They are at hand to help you before the trip and throughout the cycling. They carry a good supply of spare parts for bikes and they’ll also offer some cheeky extra off-road riding detoursif you fancy spicing up your ride during the three day experience.

Sportsister has teamed up with the Lakeland 50 Ultra Trail Challenge, Montane and Petzl to bring you this fantastic prize worth £400. Have you often considered doing an ultra event but never quite had the confidence to give it a go? Well here’s your chance.

The Lakeland 50 takes place on July 24-25 2010 and is one of the most spectacular trail running events in the UK. You have 24 hours to complete the 50 mile route which includes 3000m of ascent and takes in some of the most stunning scenery in the Lake District. Open to fit walkers as well as trail runners, it represents a realistic challenge and is a perfect choice for your first ultra event.

To enter simply visit www.sportsister.com and click on the Competitions button in the top right-hand corner of the homepage. There you will find details of the competition and the terms and conditions.

Competitions ***

Win a cycle holiday for two worth £860

Win kit and race entry worth £400

Win Thoosa running kit worth £62

Win Montane and Petzl kit plus entry to the Montane Lakeland 50

Here’s what you could win:1. Your entry to the Montane Lakeland 50 on July 24 2010. Choose either solo (win free entry for one person) or pair event (win free entry for two people).2. Female specific waterproof jacket and trousers from Montane (www.montane.co.uk). Designed by runners for runners, Montane kit is waterproof, breathable and super lightweight, making it the ideal choice for mountain marathons or adventure races. 3. You’ll need a head torch to help navigate through the night and thanks to Petzl, you’ll get one of those too as part of this prize. Petzl (www.petzl.com) manufacture the lightest and brightest head torches on the market and are perfect for trail running and active sports at night. Petzl are including their brand new Tikka XP2 worth £45 for the lucky winner.

So if you fancy taking part in one of the most epic adventures of a lifetime, enter this competition and you could be there at the start of the Lakeland 50 in July.

Thoosa’s running kit is well designed, with flattering, fashionable touches and performs well too.

One of the latest additions to the small but considered range is the City Scoop Vest. It’s fitted without being clingy, a good length and has a really feminine gathered neckline. Plus it comes in a fab range of summer bright colours.

Team it with one of Thoosa’s best sellers – the City Capri. With a wide, flat waistband and a pocket on the back, these capris fall loosely just below the knee and have contrast stitching around the waistband.

Five lucky readers can win one of these runningoutfits, worth £62 each.

To Enter: Just head to sportsister.com and click on the Competitions button, which is in the top right-hand corner of the homepage.

Five sets of Thoosa running kit worth £62 to be won

Win a coast to coast guided three day cycling holiday for two worth £860Do you fancy the challenge of crossing the country from coast to coast by bike? You’ll pass through the spectacular scenery of The Lake District, Eden Valley, Pennines and Northumbria in just three days - an achievable challenge for any moderately fit Sportsister plus a guest.

Travel costs to Penrith in Cumbria, where the trip commences, are not included in this prize. You can select one of a number of dates to go on your Coast to Coast Tour from Spring through to Autumn. For further information about the wide range of bespoke skills training courses and holiday tours available in the UK and abroad from CycleActive – simply visit www.cycleactive.co.uk or call a member of the team on 01768 840400.

CycleActive is offering 10% off all Coast to Coast packages booked before 31 May 2010 if you quote Sportsister magazine when you book.

To enter: Simply visit sportsister.com and on the homepage click on the Competitions button which you will find in the top right-hand corner.

City vest: (£28)Capri details: (£34)www.thoosa.com

Tickets for your school to watch the Yonex European Badminton Championships

We have 10 tickets to the 2010 Yonex European Championships and your school could win them. If you would like to watch

international badminton, held at Manchester’s M.E.N Arena on Thursday April 15 then enter our great competition. It’s guaranteed to be a

great day out, and there’s nothing more inspiring than watching top-flight sport.

How to enterJust head to the Competitions button on

Sportsister.com. You’ll find it in the top right hand corner of the homepage.

Yonex European Badminton ChampionshipsM.E.N Arena, Manchester

April 14-18 2010www.europeanbadminton.com

*win*

In Focus: Women in Sport and Physical Activity (Wispa) Conference

When: March 4 2010Where: Braunstone Leisure Centre, Leicester

Leicester City School Sport Partnership is hosting its 6th Annual Women in Sport and Physical Activity (Wispa) Conference. Timed to coincide with International Women’s Week the event targets ten year nine girls from each of the 16 secondary schools and three special schools within the Leicester City Area.

“The aim of the conference is to encourage more girls into sport and physical activity by giving them the opportunity to take part in a variety of taster sessions,” James Roche, PE and Sport Project Officer at Crown Hills Community College told us.“ Those selected tend not to enjoy or participate in sport and physical activity or are girls who may be inspired to take a more active role in sport and physical activity after the conference.” The conference is organised in close partnership with an organising committee made up of year 12 and 13 girls who have previously attended the event. “The committee have a strong influence on all aspects of the conference and involving the girls on this level really helps us put on an event which the girls enjoy and want to take part in.” James continued. So what happens on the day? • 20 different activities will be offered to the girls throughout the day in a series of workshops. • Activities include - Street Dance, Kickboxing, Trampolining, Aqua Aerobics and many more. • There will also be on a careers panel, made up of professionals from the sports industry including local professional athletes, coaches, physios and sport development officers. • The panel will help inform the girls as to the role they play, the qualifications they had to gain and the barriers that they had to overcome. • Health checks and healthy living will also be promoted by representatives from the NHS. The WISPA conference has in the past proved very successful in changing the attitudes of young girls towards sport and physical activity and has engaged over 1000 girls within Leicester City.

SPORTStarEvery issue we want to make one girl our Sportsister Sportstar.

So we’re looking for teachers to nominate a girl at their school who they feel deserves this title. It might be someone who captains a team, or is a great all-rounder. Or it may be a girl that has made real progress with her sport throughout the year. Whatever the reason we want to hear about it.

If you are a teacher and want to nominate someone for this award simply email us at: [email protected] and tell us why you think they deserve to win.

Get your school involved!Sportsister and the Youth Sport Trust are working together to create a section of Sportsister magazine dedicated to teenage girls. We hope to inspire and excite girls around the country to enjoy doing sport and keeping active.

We want to hear about any great initiatives that are taking part in the Girls Active hubs across the country. We can then share the best ones within the pages of Sportsister and not only give them some well deserved publicity but also give other schools ideas of what has worked well at engaging teenage girls into sport.

Calling all budding sports journalists….

We’re looking for students to help write features for the Sportsister/Girls Active pages. How would you like to try out a new sport or activity for us and write about your experience? You’ll get to see your work pub-lished in Sportsister magazine.

If you would like to write a feature about a sport you have tried and liked then email us at [email protected] for more information.

GirlsActive is designed to empower teenage girls to enjoy more sporting activity on their own terms, making positive choices and being given a voice. It is also about enabling young people to make a positive contribution to their schools. Girls are challenged to come up with ideas on what they would change in their own schools in order to make sporting activity something they would want to participate in.

Did you know? The first Youth Olympic Games are being held later this year in Singapore. 3,600 young athletes between 14 and 18 years of age from all around the world will take part in the event from August 14-26.

Not only will it be a fantastic chance for young athletes to gain experience of what it’s like to compete in a huge global event, but it’s a great opportunity for us all to watch some top class junior sport. Make sure to cheer your country on and look out for the stars of tomorrow. More info: www.singapore2010.sg

The chosen Sportsister Sportstar will be featured in the next issue of Sportsister and will also win a great sporty prize.


1. Delightful Footnotes Pumice Foot Polish £12.50 (100ml)Delightful Footnotes has produced a new range of footcare products that are ideal for nourishing and reviving runners’ tired feet and for keeping them in tip top condition. This polish is the only scrub we’ve come across that can be used on both wet and dry skin so is ideal for when time is short, making it perfect for after your morning run. It has a soothing combination of calendula, aloe vera, arnica and tea tree, to nourish and moisturise your feet. www.delightfulfootnotes.co.uk

2. Aubrey Organics Feet Relief Massage Cream £7.99 (188ml)It’s no surprise this 100% natural cream counts runners, hikers and dancers amongst its fans. Thanks to the combination of cayenne pepper oil and eucalyptus and menthol it has a fabulous simultaneous warming/cooling effect. Then the shea butter and white camellia oil kicks into softening action. Ideal for active feet.www.aubreyorganicsuk.co.uk

3. Sportsister Loves Burt’s Bees Coconut Foot Creme £11.99 (123g)With a heavenly coconut smell and luscious rich texture this foot cream will sort out even the most cracked and flaky feet. Like all Burt’s Bees products it’s totally natural and bursting with coconut oil, olive oil and vitamin E to keep feet moisturised, while the peppermint oil refreshes them.www.burtsbees.co.uk

4. Napiers Cypress Essential Oil £4.25 (10ml)Napiers opened their first herbal medicine shop and clinic in 1860 so what they don’t know about natural therapies is quite frankly not worth knowing. Pop a few drops of their Cypress Essential Oil into a footbath after a long run and the miles will be a distant memory as swollen, tired and achy feet and legs are revived. www.napiers.net

5. Trilogy Everything Balm £12.00 (45ml) or £20.00 (95ml)Combining the world’s best pure plant ingredients with smart thinking, this multi-purpose balm is environmentally friendly, ideal for the whole family and is perfect for treating dry winter beaten skin. Everything Balm’s key ingredient, certified organic Marula oil, has high levels of antioxidants and is revered for its skin-healing properties. Cracked and dry heels will become a thing of the past.www.trilogyproducts.com

Outdoor lovers everywhere, from walkers to polar explorers, climbers to festival goers havediscovered Shewee. This unique product was designed to allow women to go to the loo without having to sit down or remove layers. We think it comes into its own on the slopes when it’s just too

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Wellbeing


Shewee

Steve Barrett, founder of Feelfit.com and a personal trainer that has worked in the industry for more than 20 years, has compiled his top 5 tips for keeping your feet shipshape.

1. It’s really important to look after your socks as they are the first point of contact for the 1000’s of strides your feet will take during a run, make sure you replace them before they become worn.

Feet facts!Did you know the average number of

steps you take during a marathon is 76,062.

In any single day you walk between 8,000 and 10,000 steps and the average person will walk approximately 115,000 miles in their lifetime,

that’s about 5 times around the world.

It’s no wonder we sometimes need a little help keeping our feet soft and pretty!

(The Society of Chiropodists and Podiatrists)

cold to bare all. With specially designed cases, extension pipes for when you have lots of layers on and even fly front pants in the Shewee range you’ll never be caught short again.

Visit sportsister.com and head to the competitions page for your chance to win a Shewee.

www.shewee.com

2. If you have changed your shoes and they are a completely different style then you need to do this early enough so that your previous shoes are not worn out. This way you can have a transition period where you wear your new shoes for lighter short runs. 3. It might sound obvious but it’s really important to look after the basic hygiene of your feet. Keep your nails neatly trimmed and avoid letting hard skin build up because the biggest influence on a change of running style is because you are experiencing pain, and a subtle amount of pain caused by hard skin could be enough to start you altering your technique. 4. Try to spend periods of time when you walk barefoot as this will encourage the muscles in the foot to strengthen. 5. Don’t neglect your flexibility. It is very easy to forget that the muscles in your shin and calf area all connect into your ankle and foot. So any tightness that you begin to develop in those areas can have a knock on effect to your running technique and if neglected could lead to progressive problems further up the biomechanical chain.

The best creams, scrubs and oils to keep your feet in tip top condition no matter how many miles you are clocking up in training.

Twinkle toes

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Free Ministry of Sound Running Trax triple CD (worth £12.99) when you subscribe to Sportsister magazine

Research carried out at Brunel University shows that music can increase endurance by up to 15%, with dance music recognised as the most motivating genre of all. Put this to the test with Ministry of Sound’s ultimate get up and go tunes.

The Running Trax album features three CDs; disc one consisting of funky floor-fillers, from the likes of Eric Prydz and Armand Van Helden, disc two gets things pumping, with electro anthems from Dizee Rascal and Kid Cudi, and finally disk three hits maximum pace with some classic trance from Chicane and Cascade.

The album also includes a booklet packed with advice, tips and facts from professionals to make sure the best results are achieved from the Running Trax experience. Offer ends April 30th (while stocks last). Running Trax is available at www.ministryofsound.com or all HMV stores.

£10 gets you six issues delivered to your door + free Ministry of Sound CD worth £12.99

You can also subscribe online at www.sportsister.com

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The best creams, scrubs and oils to keep your feet in tip top condition no matter how many miles you are clocking up in training.

Don’t miss the May/June Sportsister out 4 May

next issue Serve and volleyGear up for Wimbledon with the top tennis kit

Water babySummer is just around the corner with our round up of surf and beach wear

Travel timeThe best beauty products in plane friendly miniature sizes

Getting started:Open water swimmingDitch the pool and head for the great outdoors

Nutrition3 of the best - raw food bars

In the saddleSportsister heads to the Lake District to testout a beginner’s mountain biking skills course


3. What other sport would you choose if you couldn’t be a tennis player? From a young age as much as I enjoyed doing all sports at school In PE, tennis and taekwondo were my two main sports, so I didn’t really have time to do anything else. Now I am swimming a lot under the instruction of my physio, but I have grown to hate it throughout my injury!

4. How do you overcome your nerves before a big event? I always get nervous. I have certain rituals. Tennis players are known for being a bit superstitious and I’m no different. Maybe we’re all control freaks! But I have to keep to some kind of routine to keep my head focused.

5. If you had a weekend off what would be your biggest treat or indulgence? Just catching up with friends and family, whether it’s going to the pub for some chill out time, or shopping is always fun. I love going after a big tournament.

1. What do you love most about your sport? When I am out cycling on the road I love being in the countryside and seeing the brilliant views. 2. What skills do you need to be a good cyclist? You need to have power, skill, determination and drive. The thing that motivates me iscompeting for my country and being the best I can be.

3. What other sport would you choose if you couldn’t be a cyclist? I have already switched sports once in my career as I used to be a swimmer. (Sarah has five Paralympic gold medals in swimming and two in cycling). I doubt I will switch again. Although you never know, I was on the rowing machine the other day and thought hmmm maybe….. 4. How do you overcome nerves before a big race or event? I do get nervous, but only good nerves! Sometimes it’s more than I would like though and that’s the skill of being a good athlete. You have to keep them under control. I have learnt to utilise them and not let them be a negative.

5. If you had a weekend off what would be your biggest treat or indulgence? I’d go away and get pampered by someone. I recently went to Barcelona after the world championships to have a few days of pampering and chilling out. That’s what I really enjoy.

1. What do you love most about your sport? I just feel fortunate for the life that I can have because of tennis. There is the downside of being away from home, family and friends but the upside is having a job that you love, and getting to meet different people. Playing sport to earn a living is an amazing, priviliged position to be in. You get to go to many different places and compete in major events and as a tennis player that’s what you want - to earn the right to play on the big stage. That’s what I thrive on.

2. What skills do you need to be a good tennis player?You need to be very, very focused and technically sound. You also need to be a very driven person.

4 stars JJJJ

5 questions

1. What do you love most about your sport? I love the freedom and the feeling of being in control of your own destiny.

2. What skills do you need to be a good 400m runner? You have to be quite tough in the head. The 400m is not just about physical skills, but it’s more of a mental event. It takes a lot of determination and good judgment. You also have to get through the training which is not nice. You have to have the right physical attributes, but you also have to be quite tough. 3. What other sport would you choose if you couldn’t be an athlete? I’ve always wanted to be a gymnast, ever since I was a little girl. I also used to play netball to quite a high standard.

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Catherine Spencer Rugby

1. What do you love most about your sport? I’ve played rugby for years and it is just a fantastic sport. There are different posi-tions so whatever shape or size you are you can play. I’ve made so many friends through rugby and hope to continue making more. Any team sport is great, but I’m biased, and think rugby’s the best!

2. What skills do you need to be a good rugby player? There are many positions on the pitch which means whatever your skill is there will a position for you. It might be strength and power or speed and agility. There really are so many different aspects to the game so people can offer different things.

3. What other sport would you choose if you couldn’t be a rugby player? I think rugby is ideally suited to me but I’ve always fancied giving rowing a go.

4. How do you overcome nerves before a big event? I’m normally a very calm individual but it is only natural to get nervous, especially before you are about to represent your country. I think that it’s good to have some as nerves can be channeled in a good way, so they’re important for big matches.

5. If you had a weekend off what would be your biggest treat or indulgence? There aren’t many weekends off so that’s a tough one. I’ve got a really great group of friends both inside and outside of rugby so I’d like to just go and spend time with them and chill out.

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Anne Keothavong Tennis

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Christine Ohuruogu400m runner

Sarah Storey Cycling

4. How do you overcome nerves before a big race or event? A lot of internal meditation and thinking. Just remembering what it is I’ve got to go out and do. You do feel nervous and sometimes you can let the situation get bigger than you. But if you can stay in control of it then that’s one way of controlling nerves. Just keep telling yourself that you’ve worked hard for this. Once you start letting the situation freak you out, then you’re on a slippery.

5. If you had a weekend off what would be your biggest treat or indulgence? I think I would go to Paris. I’ve never done it! Just hop on a train and go away, just to relax.

Sarah is taking part in The Deloitte Ride Across Britain mass participation event, please visit www.rideacrossbritain.com

Lisa Dobriskey talks about how she discovered anaemia was affecting her performance.

25 year old Lisa Dobriskey has been dubbed the next Kelly Holmes as she makes her mark on the 1500m distance. So it may come as some suprise to learn that despite all of her success, Lisa is one of many female athletes who suffer from severe anaemia. “It is particularly common with female distance runners,” Lisa told Sportsister.

What are the symptoms? It is important to have your symptoms checked by your doctor, but a common symptom is fatigue. Others can be feeling lethargic, experiencing dizzy spells and feeling faint.

What should I be eating?If the anaemia is due to lack of iron the easiest method is to introduce iron-rich foods into your everyday diet like red meat, green vegetables, eggs, dried apricots, sardines and wholemeal bread.

What about supplements?Lisa takes a liquidised supplement called Spatone (www.spatone.com) which she finds to be effective. It absorbs easier being a liquid and is gentler on her tummy. Apart from Spatone though, Lisa maintains a healthy diet trying to incorporate as many iron rich foods as possible into her diet.

For more advice on anaemia see the full feature on sportsister.com

Did you know?The Montmorency cherry, grown in the U.S., has the highest antioxidant level of any fruit. Studies show that drinking the juice of tart cherries, filled with anthocyanins 1 and 2 along with flavonoids, relieves the pain associated with inflammation which can have a significant impact on relieving muscle and joint soreness.

Try drinking a glass of cherry juice twice a day in the run up to a big event or during a period of heavy training. Trust us it tastes great, so it won’t be hard to stick to this routine.

Cherries are packed with goodness including Vitamin C, potassium, magnesium, iron and folate and have a whopping 19 times more beta-carotene than blueberries or strawberries. Plus tart cherries are one of the very few known food sources of melatonin which is crucial to the maintenance of our circadian rhythms and regular sleep patterns.

Talk about coming with a cherry on top!

Cherrygood comes in two flavours; Original Cherry and Cherry & Berry and is stocked in major supermarkets. £1.39 www.cherrygood.com

Nutrition


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Tri-colour Soup

Tri-colour Soup serves 4–6

225g (8oz) fresh or canned tomatoes225g (8oz) firm bean curd225g (8oz) fresh spinach1.2 litres (2 pints) chicken stock 1 tbsp low salt soy sauce½ tsp freshly ground black pepper½ tsp white rice vinegar

Method:1. If you are using fresh tomatoes, cut them in half horizontally and squeeze out the seeds. Coarsely chop the flesh and set aside. If you are using tinned tomatoes, drain and chop them roughly. Cut the bean curd into ½ inch (1cm) pieces. Remove stalks from the spinach and wash the leaves well.2. Bring the stock to a simmer in a medium sized wok or saucepan. Add the tomatoes, bean curd and spinach, and simmer for 2 minutes. Then add the soy sauce, pepper and rice vinegar. Give the soup several gentle stirs and serve at once.

Bean curd benefits: Scientists have known for many years that Asian populations who regularly eat soy foods have a lower risk of developing heart disease and certain types of cancers. Make soy foods a daily part of your diet by including fortified soy milk, bean curd or soy yoghurt.

Provençal Style Rice Noodles Serves 4

225g (8oz) thin, dry rice noodles1½ tbsp sunflower oil3 dried hot red chillies, cut in half2 tbsp finely chopped garlic2 tsp garlic salt1 tsp finely chopped ginger225g (8oz) courgettes, shredded225g (8oz) sweet red peppers, seeded and shredded2 tbsp shredded sun-dried tomatoes1 handful basil leavesfreshly ground black pepper to taste

Method:1. Soak the noodles in warm water for about 25 minutes, then drain in a colander or sieve.2. Heat the wok until hot, then add the oil, dried chillies, garlic, garlic salt and ginger and stir-fry for 1 minute. Add the vegetables and sun-dried tomatoes, and stir-fry for 2 minutes more.3. Add the rice noodles and stir-fry for 5 minutes. Season with pepper, add the basil leaves and mix thoroughly. Serve at once or as a cold dish.

Courgettes are cool: Also known as zucchini, this member of the squash family is low in fat and calories and so make perfect food for those on a diet. Courgettes are excellent sources of vitamin C and manganese. Vitamin C is needed for healthy gums, teeth, bones, cartilage and skin whilst manganese is among the army of nutrients needed to fightagainst cancers and heart disease.

Per serving:167 calories6g fat1.2g saturated fat14g protein14g carbohydrate7.4g sugars1.7g fibre0.61g sodium


Provençal Style Rice Noodles

Wok FreshMaster of the wok Ken Hom has collaborated with nutritionist Wynnie Chan to bring together a selection of quick, easy, very tasty and healthy Chinese dishes. The Ken Hom Nutriwok kit contains a 40 recipe book, a carbon steel wok and essential utensils plus a DVD showing Ken cooking in his own kitchen. www.kenhom.com.

RECOVERY NUTRITIONWhen people think about sports nutrition more often than not the emphasis is placed on the preparation before an event and keeping yourself going until the finish line or final whistle. In fact it is just as important (if not more!) to make sure you look after yourself afterwards. Sports nutritionist Claire Dunt reports on the best recovery foods and products.

So why is recovery so critical? Well, this is when all the important work happens in your body. During exercise you are actually breaking down muscle fibres and it is during the essential recovery period in between sessions that you rebuild and repair this damage and ultimately make your muscles stronger.

There are a few basic rules to follow to ensure you are giving your body the right tools for speedy recovery and it is important to remember these after every exercise session and not just after a competition.

• Golden 30 minutes: It is crucial that you refuel within 30 minutes of finishing your exercise. • Carbohydrate: Post-exercise you must ensure you take on plenty of carbohydrate to replenish what you have used up while training. • Protein: It is essential to make sure you take on plenty of protein as quickly as possible in order to help the body begin the repair process. • Fluids: The final aspect of your post-exercise nutrition regime which must never be forgotten is fluids.

This may sound like quite a bit to take on board, but actually there are plenty of easy snacks and foods which you can prepare beforehand to make sure you are ready to refuel as soon as you finish your training. The following are all good ideas for snacks:

• Sandwich filled with tuna, chicken or egg.• Raw carrot, celery or peppers with hummus.• A homemade smoothie with natural yoghurt and fruit. • Couscous and roasted vegetables with chicken.• Poached egg on wholemeal toast.• Watered down fruit juice.

Many people find it quite difficult to eat immediately after exercise, so it is important to get into a routine that works for you. While some people are happy to eat a sandwich others find it easier to go for drinks or smoothies.

Recovery Shakes - Tried and Tested What if it’s just too difficult to prepare the right food and drink in order to have it to hand just as you finish your training session? There are other options as there is a large range of recovery products on the market and it may be that one of these is right for you. The following comparison of some popular brands should provide a useful starting point when deciding which one to go for.

KNOW THE WAY TO

MUSCLE BEACH?

NO, NEITHER DO WE.

Order and fi nd out more at:

myGymfood.com

All natural superfoods for active lifestyles Vegetarian and Vegan friendly

Join our online newsletter and claim a FREE SAMPLE of Gymfood.



For Goodness Shakes: £5.52 (330g x 6)These shakes are bottled, milk based drinks which come in four different flavours; banana, choc malt, super berry and organic vanilla bean. They provide a good source of protein and carbohydrate. They don’t contain any artificial flavours, colours or sweeteners and contain good levels of all the nutrients you would require for recovering immediately. www.forgoodnessshakes.com

EAS: £31.49 (20 single serving shakes)The EAS Myoplex Diet products are marketed as a meal replacement rather than a recovery product and they come in three flavours; vanilla, strawberry or chocolate. Nutritionally they don’t differ greatly from more traditional recovery products as the emphasis is on plenty of protein and carbohydrate with low fat content. The shakes come as a sachet of powder which needs to be diluted in water. www.shopeas.co.uk/shop

Gymfood: £11 (400g)Gymfood raw protein powder (vanilla or cinnamon flavours) can be mixed with water, added to a shake or smoothie or even sprinkled on cereal or yoghurt. It is vegetarian and vegan friendly, contains no artificial sweeteners, colours or flavouring and is rich in Omega 3 & 6 and Amino Acids. The tub comes with a scoop and is easy to use - we prefered it mixed in with a smoothie. www.mygymfood.com

Torq: £15 (500g)Torq’s recovery product is in powder form and needs to be diluted in chilled water. This comes with a scoop and clear instructions on how to calculate the correct dose depending on your body weight. It contains no wheat or nuts, but the protein comes from milk. This can also be made into a smoothie by blending the powder with fresh fruit. www.torqfitness.co.uk

Speed training explained

One of the fantastic things about running, especially compared to other less intense activities, is how quickly you get results. Certainly to begin with, you can feel yourself getting fitter, faster and leaner the more you run, and that’s pretty motivating.

When you first begin running, and probably for the first six months of your running ‘life’, your main goal is to build endurance. The sense of achievement you get from clocking your first non-stop 30 or 45 minute run, is incredibly satisfying and inspires you to do more.

Initially, your focus should be on increasing the length and distance of your runs and improve your ability to recover from training sessions, where you don’t feel stiff, tired and sore anymore. You may well have added a couple of sessions so you’re running 2-3 times per week and you may even have taken part in a 5 or 10km race. But after a while it’s easy to get into a rut, plod along at the same pace and those initial improvements tend to slow down.

So if you want to speed up you need to vary your running pace with a bit of speedwork and some specific sessions. And before you stop reading this, thinking ‘I’m not an elite runner, speedwork isn’t for me’, then think again. Speedwork is for just about everyone, regardless of your pace or ability. Not only will it make you faster and fitter, it will provide focus, keep your training interesting and could even help you lose a few pounds too.

First things first though, only consider doing any sort of speedwork after you’ve been running for 4-6 months and are regularly running 3 times per week. Focus on building endurance first, then after a few months, when you can run for 45-60 minutes and have a regular running habit, start to add some quicker and specific sessions. Don’t be fearful of speedwork, it doesn’t have to ‘hurt’ and you shouldn’t be in pain! Done correctly it will make you a faster, more efficient and fitter runner. If you want to run a new 10km PB for example, you can’t just add miles or ‘do more training’, you need to teach your body to run at a faster pace. The only way you can do that is introduce it through shorter bursts of that faster pace, interspersed with recoveries.

If weight loss is your goal, some faster running is just the thing to rev up your metabolism and get you burning more calories. And even if you’re just a bit bored with your running regime, a few sessions of speedwork will add some variety and give you more focus, providing motivation and feedback on your progression too. Especially if you’re a beginner runner, speedwork takes you out of your comfort zone and into a new territory. It will teach your body and also your mind, that you can handle much more than you thought.


Speed trainingSessionsTry one session every 10 days or so and make sure you have easy days either side. A session including warm up and cool down will only take you around 30 minutes.

Hill RepeatsHills are a good way to start speedwork. Find a gentle slope, preferably traffic free (nothing too steep) and try 6 x 1 minute repeats – run hard uphill for 1 minute and then jog slowly back down. Make a note of where you got to on the first one and aim to get there each time. As you get tired it will be harder to reach the spot, but it’s great to have something to aim for. You could even drop something visible, like your warm-up top to mark the spot you are aiming for.

Progress by going up to 75-90 seconds hard efforts, or alternatively upping the number of efforts until you’re doing 8-10.

Progressive 3-3-3 TempoContinuous tempo running is one of the best ways of getting fit fast. The principle is that you increase your speed throughout the session, so it is important that you pace the efforts and do not start off too fast.

Find a nice flat route and start with a 10 minute warm up. Then start your watch and simply pick up the pace for 3 minutes, keeping it steady and consistent. At the end of the first 3 minutes pick up the pace even more for the next 3 minutes and again for another 3 minutes, so by the end you’re pretty much at your limit and have done 9 continuous minutes of ‘hard work’.

You can progress this further by adding a minute so you’re running 4-4-4 and then even up to 5-5-5.

Pyramid SessionA pyramid session is a series of hard efforts that start short (in time or distance) and increase in length for a few efforts before decreasing at the same rate.

Find a flat route and start with a 30 second effort, and have a 1 minute recovery. Then add 30 seconds on each interval with 1 minute recoveries in between (walking or slowly jogging) and perhaps a longer recovery after the 2 minute interval.

30 seconds hard 1 minute steady

1 minute hard 1 minute steady


2 minutes hard 1 minute steady


1 minute hard 1 minute steady


Progress this by starting at 1 minute, and increase by 30 seconds each time to reach 3 or 4 minutes. Walk or jog slowly after each one until you feel recovered and ready for the next one.

Simple IntervalsThis is classic speedwork. Simple intervals are just repetitions of faster running, with recoveries, where you walk or jog slowly and then go again. Try 6 x 90 seconds (on the flat) with equal recovery time. Progress this in one of the following ways:

• Increase number of intervals to 8

• Increase interval time to 2 minutes

• Decrease recovery time

You can play around with any combination of these progressions, but make sure you develop pace so you maintain the same speed throughout and don’t burn out by going off too fast.

for beginners

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Sarah Russell has an MSc in sport science, 18 years experience as an athlete, trainer and writer and is a qualified athletics coach. She is a keen runner, triathlete and cyclist and has represented Great Britain as a lightweight rower and as an age group duathlete. She lives in East Sussex, is also a mother of 2 boys and is training for her first Ironman distance triathlon in 2010.

Blisters holding you back?If you battle with blisters try Gehwol’s Foot Cream (£6.45, 75ml). You apply the cream to your feet before heading out for a run and the all natural mix of ingredients including eucalyptus, lavender, rosemary, citronella and thyme oils, menthol and camphor will strengthen your skin. This not only makes your feet more resistant to friction, and therefore less likely to blister, but it can also help with smelly and cold feet too!

Sportsister tip: Apply in the bathroom, put your socks on straightaway and wash the excess cream from your hands before heading out.

Stockists: call 0800 252 785 Buy: online at www.cressuk.com


Triathlon tips

Fuel your bodyYou need a balanced diet if you want to get the best from your body. The fuel is what keeps you going, especially in the Ironman, so a good level of carbohydrates, fats and proteins is essential.

Obviously you can’t eat or drink during the swim so it is important to start the day well fuelled. I choose something simple that will not upset my stomach like toast with jam or cheese. For an Ironman you want to start fuelling your body at least two days before the race.

Swimming in the packIt’s really important to practice your swimming a lot; you need to be as strong a swimmer as you possibly can be. You need to practice swimming in a lane with lots of people, so you can get used to bodies around you. Sometimes it’s a bit of a squash, and that is annoying, but it’s good practice because in a race there are people everywhere!

Pushing through the pain barrierEveryone goes through patches in the race when it feels really hard, but you have to work through them and you will get to a good patch, I promise! Sometimes I’ve felt like giving up, and I’ve gone on to win the race! It’s important to stick in right to the end.

Keep motivated in your trainingIf you want to be successful, you have to be consistent in your training. Sometimes you do feel tired and you can’t be bothered to go and train but missing a session is not the answer. Why not take the session a bit easier? You don’t always have to be going out and breaking records. Sometimes just going out and doing the time is enough. Having said that if you genuinely feel as though you need a rest that day, then let yourself have it. Listen to your body.

Stick with what you knowWhen it comes to kit and equipment I don’t like to chop and change. I like to stick to the same equipment and I absolutely hate changing it halfway through a year. I get used to it and depend on it completely and if I change, I feel as though I do not 100% trust it. So always make sure you are used to the equipment that you use. Suffer from Blisters?

If you want to be successful, you have to be consistent in your training. Sometimes you do feel tired and you can’t be bothered to go and train but missing a session is not the answer. Why not take the session a bit easier? You don’t always have to be going out and breaking records. Sometimes just going out and doing the time is enough. Having said that if you genuinely feel as though you need a rest that day, then let yourself have it. Listen to your body.

Stick with what you knowWhen it comes to kit and equipment I don’t

Bella Bayliss, Gatorade ambassador, is fronting the Gatorade Gives Back campaign which rewards people for their active and sporting lifestyle. Visit www.gatorade.co.uk to find out more.

3 time UK Ironman champion Bella Bayliss shares her top five triathlon tips:

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events to watch: March 13 2010Women’s Eights Head of the River Race. Taking place on the River Thames in London the Women’s Eights Head of the River Race is the largest women’s rowing race in the world. This year is the 70th anniversary and around 250 crews of women (with the occasional male coxswain) are expected to compete. It’s a fantastic event that sees novices racing on the same course as Olympic athletes. It attracts competitors from France, Germany, Italy, Spain, Sweden, The Netherlands and the USA.More info: www.wehorr.org

March 13 2010RBS 6 Nations Rugby. In the penultimate round of the RBS 6 Nations rugby tournament, Scotland take on reigning champions England at Meggetland RFC, Edinburgh. Last year England trounced Scotland 72-3 so the home side will be desperate to avoid a repeat of this kind of score line. More info: www.rbs6nations.com/en/women/172.php

April 7–10 2010The British Open Show Jumping Championships. Taking place atBirmingham’s NEC, the four day equestrian event will see the top Britishriders take on some of the best in the world for the prestigious BritishOpen title. Reigning champion, Robert Whitaker, will return to defend histitle. On the Thursday night the world’s top eventers will compete andfamous faces such as Pippa Funnell, William Fox-Pitt and Zara Phillipswill be invited to participate in this hugely popular discipline.More info: www.britishopenshowjumping.com

April 20–May 3 20102010 European Artistic Gymnastics Championships. More than 800 of Europe’s finest gymnasts are expected to compete at the 2010 European Gymnastics Championships at Birmingham’s NIA. There are team and individual competitions for men and women, seniors and juniors. The junior competition is also the qualifying event for the first ever Youth Olympic Games, which take place in Singapore later in the year. Look out for world champion Beth Tweddle and rising star Becky Downie; both flying the flag for Britain.More info: www.europeangymnastics2010.org

May 5–16 2010Women’s ICC Twenty20 World Cup. St Kitts’ Warner Park will host the ICC Women’s World Twenty20. Reigning champions England face hosts West Indies, South Africa and Australia in the group stages. Charlotte Edwards’ team will be looking to defend their title, after lifting the inaugural ICC Women’s World Twenty20 at Lord’s last year. More info: www.ecb.co.uk

what’s on? Events to do and watch this spring

events to do: March 27-29 2010The Outdoors Show. The Outdoors Show brings the best of the outdoors inside Birmingham’s NEC. Guest speakers include Sir Ranulph Fiennes OBE, James Cracknell and Britain’s top female climber Lucy Creamer. New for 2010 is the introduction of TriLive, the only UK triathlon show north of London. This show is perfect for people with a passion for hiking and biking, walking and climbing and much, much more…More info: www.outdoorsshowextra.co.uk

May 3 2010SwimHellespont. Two hundred years later to the day swimmers will take to the water to recreate the swim that Lord Byron made so famous when he become the first person to cross The Hellespont (aka The Dardanelles), that connects Europe to Asia in Turkey. It’s a 4.5km swim but is tidal assisted making it nearer 3.5km. The Straits will be closed to all boat traffic for the swim. More info: www.swimhellespont.com

April 18, July 11 and September 19 2010The Better Half. The Women’s Running Network has launched a series of half marathons humorously titled The Better Half! They are to be held at Castle Combe in Wiltshire, Oulton Park in Cheshire and Pipppingford Park in East Sussex. These women only events are a great opportunity for runners looking to step up from 10k runs in an unintimidating and friendlyenvironment.More info: www.womensrunningnetwork.co.uk

May 15 2010The Playtex MoonWalk London. ‘Showtime’ is the theme for this year’s famous power walking challenge, held for breast cancer causes. Grab your top hats, get your tails on and have your best jazz hands at the ready! There are 15,000 places available and you can take part in the Full Moon (26.2 miles) or Half Moon (13.1 miles) marathons. More info: www.walkthewalk.org

June 6 2010The Cotswold Women Only Triathlon. This event offers three distances making it suitable for all women from absolute beginners to seasoned triathletes. It takes place at Keynes Country Park, part of Britain’s largest water park, making it a great event to bring the whole family along to. A one lap lake swim in clear water is followed by a fairly flat, one lap ride on quiet country roads, before departing for a traffic-free run on paths around the lake.More info: www.triferris.com


For lots more ideas of events to enter and all the events to watch all year round log on to www.sportsister.com

Olympic medallists rowing in the 2009 race

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