Smart Running

Jen and Sim Benson are lifelong runners and outdoor adventure experts. They have written for Runner’s World, Trail Running, Women’s Running, Trail, Country Walking and TGO and Walk magazines, as well as the national press, covering a wide range of topics including training and injury, kit, route-finding, photography and family adventures. Their books include Short Runs in Beautiful Places, Wild Running and The Adventurer’s Guide to Britain. They work with Komoot, the National Trust, Forestry England and Ordnance Survey, helping to inspire runners to explore Britain’s beautiful trails and balance conservation with recreation in wild places. Jen is a UESCA-certified running coach and has a BSc in Podiatry and an MSc in Sport and Exercise Medicine, both specialising in distance running. She’s worked extensively with runners from beginners to elite in both clinical and research settings and is currently a PhD researcher exploring experiences of becoming and being a runner. Jen has a deep understanding of the pressures facing those fitting running around a busy life – she has run through two pregnancies and currently fits running around self-employment and co-parenting two children. Sim has an environmental science degree and a long history of running. He is a UKA qualified running coach and an expert in navigation, route creation and kit. Sim has a passion for outdoor adventure photography and promoting sustainability within outdoor recreation. As a busy dad of two, he understands the juggle of balancing training with parenting and a full-time job. Between them, they have completed over 100 marathons and ultramarathons, as well as Ironman Triathlons, adventure races, mountain marathons and multi-day fastpacking adventures. For Jen and Sim, running is all about exploring both beautiful places and their mental and physical limits.

• IntroductionPart I Our bodies and systems01 How we run: our bodies and the effects of training02 Fuelling and hydration03 The individual runnerPart II Becoming a resilient runner04 Planning your training05 Rest, recovery and adaptation06 Strength and mobility for runners07 Managing and avoiding injuriesPart III Mental skills for runners08 Sport and exercise psychology09 Psychological skills for runnersPart IV Races, challenges and adventures10 Racing11 Ultramarathons, FKTs and multi-day adventures12 Different environmental conditionsPart V Practicalities13 Running kit14 Footcare for runners15 Finding routes and giving something back16 NavigationPart VI Training plans and workouts17 How to build your perfect training plan18 Running workouts in detail19 Home-based strength and mobility exercisesBibliography and references

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