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DK Eyewitness - Run: Races and Trails Around the World

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DK Eyewitness Run: Races and Trails Around the World
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    Run: Races and Trails Around the World
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Grab your trainers and get ready to run around the world!
Take a loop around stunning Lake Bled, jog along a section of Chinas famous Great Wall or tackle the historic Boston Marathon: Run celebrates 100 of the worlds most amazing races and routes.
Featuring a mix of iconic races and epic ultras, off-the-beaten-path trails and welcoming park runs, its the ultimate inspiration for adventuring on two feet, whether youre a marathon devotee, hardcore trail runner or gentle jogger.
So what are you waiting for? Grab your running shoes and get going as you discover:
- Three types of running holidays: to attend a training camp, to attend a specific event and to explore a new destination by running through it.
- A carefully curated list of 100 of the best runs in the world, chosen by sports journalists and travel experts.
- A variety of distances: 5ks for those getting started, through to 10ks, half-marathons, marathons and more
- A mix of organized, registration-only races and do-it-yourself runs that might inspire a future holiday.
- Runs are mapped and include total distance, terrain and elevation profiles.
- Each chapter covers a different continent with runs arranged within each chapter geographically.
- Features top tips on preparing for a running holiday.
Compiled by a team of sports journalists and keen runners, this book is packed with ideas for your next run. Further featuring top tips for getting the most out of each run - including viewpoints en route, how to make the run shorter/longer depending on your fitness level or how much time you have, and how to tackle an organised race course out of season.
Packed full of awe-inspiring images and compelling descriptions of each route that will have you itching to lace up your trainers, while handy maps, elevation profiles and practical information - including things like distance and terrain - will help you plan the nitty gritty of your trip. Weve also included the best places to explore while youre there - whether thats epic viewpoints or post-workout lunch spots - as well as suggestions for alternative ways to tackle a route.
A must-have running guide for active runners, whether youre keen to tick-off famous races, including marathons and quirky competitions, seeking your next challenge or simply looking for inspiration.

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INTRODUCTION

Running. Whether pounding the pavements with an encouraging running app, hitting the local parkrun with friends or signing up for a big city marathon, were all doing it. But why? Well, for one thing, its such a simple act all thats needed is a pair of trainers and that all-important willpower. Then theres the challenge it brings, the feeling of pushing your body and testing your endurance not to mention the sense of elation when you secure a personal best or cross a finish line. Whats more, running can be a moving meditation, a way to let off steam, to find community and, wonderfully, a means to see the world around us. And thats where this book comes in.

Compiled by enthusiastic runners, sports journalists and travel writers, Run features 100 of the worlds best running routes, from organized marathons to community-focused parkruns, tough trail runs to scenic city stretches. Here youll find the big hitters among them the world-famous Boston Marathon and the truly epic Ultra-Trail du Mont-Blanc as well as some more unusual offerings. Race against a horse, try to beat the tides or lap til you drop: those up for a challenge will find it in these pages.

Each run has practical information to help you plan, including distance, total ascent and terrain, plus tips on the best sights to see on the way and snacks to devour post-run. Weve also included elevation profiles, so you can quite literally see the ups and downs of the route, as well as advice on how to sign-up for official races. Its got everything you need to get started so what are you waiting for? On your marks, get set, go!

Run | INTRODUCTION

PRACTICAL INFORMATION KEY

Run Races and Trails Around the World - image 3 DISTANCE

Run Races and Trails Around the World - image 4 TOTAL ASCENT

TERRAIN Run INTRODUCTION Jogging through a deep-green forest near - photo 5 TERRAIN

Run | INTRODUCTION

Jogging through a deep-green forest near Vancouver in British Columbia Canada - photo 6

Jogging through a deep-green forest near Vancouver in British Columbia, Canada

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PREPARING FOR YOUR RUN

Whether running for fitness or fun, training for a marathon or planning to take on an epic ultra, its important to do a bit of advance planning. To help you get ready for your run, weve put together some handy pointers.

Running Shoes

These are the most important piece of kit for any runner. The style youll need will depend upon what type of running youre doing. For those tackling rougher terrain, for example, trail shoes offer more grip and support, while for those looking to compete in road races, fast and springy racing shoes work best. Getting the right fit and amount of support is also crucial we recommend having your gait analysed at a specialist running store. This will match the degree of pronation (the way your foot rolls when you run) with your ideal shoe type. For instance, stability shoes are better for those who over-pronate (ankle rolls in), while neutral shoes are good for those who neither over- nor under-pronate.

Heading up a mountain climb during the Ultra-Trail du Mont-Blanc in France - photo 7

Heading up a mountain climb during the Ultra-Trail du Mont-Blanc in France

LEAVE NO TRACE

Responsible Running

Protect the environment by keeping to the trail and closing all gates behind you (especially if youre in an area with grazing animals). Always take your rubbish with you and carry a refillable water bottle, bladder or flask to avoid using single-use plastic bottles.

Clothing

Choose clothes made with materials like polyester, nylon and bamboo, which help wick moisture away from the body. Short- or long-sleeved tops can be worn year round, depending on the weather conditions, with warmer base layers added to the mix in winter. Weatherproof gloves, a hat and a lightweight jacket are also important in cold or wet weather. On the bottom half, most runners choose shorts or running tights, many of which include handy pockets or linings to securely hold a phone or keys. Socks, meanwhile, should be made from breathable, wicking fabrics to help prevent blisters.

Nutrition

While nutrition is highly personal, there are some general rules that most runners follow. Make sure to consume carbohydrates (such as toast or a banana) roughly 30-60 minutes before running. For longer runs or races, eat simple carbs like rice, bread or pasta the evening before, which will help keep you fuelled the next day. Avoid foods high in fibre and fat, and dishes with chilli; they can cause stomach problems.

For half marathon distances and longer, youll want to take in calories while you run: bananas, gels or energy drinks are most convenient. Water is also essential on most runs longer than 510 km (3.16.2 miles); add some electrolytes for longer distances or in warm weather. Its also a good idea to test out your food and drink regime before race day, to help avoid any issues with energy levels or your stomach.

RUNNING SAFETY

Safety on Longer Runs

Always take a mobile phone with you but dont rely on it for navigation.

Wear a running backpack filled with key kit like base layers, snacks and first aid supplies.

Stick to established routes that you can check in advance on platforms like Strava.

Take more food and water than you think youll need.

In remote areas, try to avoid running alone.

Training Plans

Training plans vary widely and should be tailored to your own experience and aims. Its crucial to give yourself enough time to train: most 5-km (3.1-mile) to half marathon plans suggest at least 10 weeks training, while marathons and ultras need roughly 1216 weeks or more. Some runners schedule shorter practice races a few weeks before their main race to help them tweak their training plans and to test out kit and nutrition. Supplementary training, such as strength work and yoga, is also key to help keep your muscles healthy, as is factoring in regular rest days to avoid burnout.

Heading off on a training run along the riverside in Seoul South Korea - photo 8
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