The Well Runner Page

Until my  son came home from school with this recipe for Croque Monsieur I thought one ham & cheese toastie was pretty much the same as any other.  Not so!  This is the king of toasted sandwiches - I think it is to do with the combination of toasted and untoasted bread textures.  I don't know but it is delicious.  Alternatively I also do this variation of cheese on toast as the perfect post-race pick me up: grate some cheddar cheese, mix it with a tablespoon of natural yoghurt and a teaspoon of english mustard and a dash of worcestershire sauce.  Toast granary bread on one side, spread cheese mixture on the other side and grill.

Cheese (in moderation) is a good post-run pick me up as it is a great source of protein, calcium and Vitamin D, the combination of carbs and protein helps repair muscles.  For more (and healthier ideas than Croque Monsiuer) check these out on the Runners World website: Healthy grilled cheese recipes

Sarah McNamara

Thank you to everyone who sent in recommendations for head torches/running lights.  

If you look on line for recommendations for head torches then, along with the length of beam, the cost can also be very far reaching for these items.  There's also a few things to consider - how much brightness (lumens) do you really need? Can you angle the beam so as not to blind fellow runners or passers by? Is it important to be lightweight? Length of battery life, do you want a back light and can you tolerate running with a head torch or would a different running light suit you better?  Read on and hopefully you will find these recommendations illuminating ...

This recommendation is from Paul Henley which has a very decent brightness of 580 lumens and costs £36.00: "I have an old version of the Alpkit Qark, but it also has a back light (which this new version doesn't seem to have) so cyclists can see me in the dark mornings on the cycle track."  

A cheaper alternative (£24.99) to this is Kalenji Trail Running 300 lumens head torch Onnight 710  which has the back light, has a decent brightness (4 settings up to 300 lumens) and is also very lightweight.

The Petzl Tikkina headlamp has been mentioned as a budget and lightweight head torch but with only 150 lumens it is really only any good for being seen and providing extra light in already lit up areas - don't depend on it for running in the woods in the pitch black!

Debra Parsons recommends the Kalenji Running Light Run Light 250  worn across the body for those that don't want to run with a head torch.  These running lights also have the advantage of additional reflective strips and a back light.  

For some extra visibility when running these LED shoe clip lights are also great.  Stick them on your shoes before a run, (remember to turn them on!) and you don't even notice you have them on whilst running.  

An essential piece of kit if you are running at night is a reflective running vest to help ensure you are visible to all road, footpath and pavement users.  At Emersons Green Running Club we have some reflective vests available to purchase for £10.00 (as pictured).  If you are interested please message Debra Parsons or contact her via the #Team EGRC facebook page.