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PACK YOUR TRAINERS AND GO GLOBAL THE WORLD’S MOST EPIC RUNS

+ HOME IS WHERE THE HIIT IS ALEX CROCKFORD: WORK OUT AT HOME, NO EQUIPMENT NEEDED

EXCLUSIVE INTERVIEWS NOVAK DJOKOVIC THE F2 FOOTBALLERS

WINTER IS COMING WORKOUTS. SLEEP TIPS FOR KIDS. MIND HACKS. MUST-HAVE GADGETS.

DEFENSIVE DYNAMITE

NOVAK DJOKOVIC ON WHY HIS DRIVE TO WORLD DOMINANCE HASN’T ALWAYS FOLLOWED THE SORT OF FORWARD MOMENTUM WE ASSOCIATE WITH THE SENSATIONAL SERB’S BASELINE DASHES

While Novak Djokovic is one of the most recognisable names – and faces – in the global sports arena, the harsh reality of this monster of modern competition is that he’s perpetually having to share airtime with two of tennis’s other goliaths.

On the one hand, there’s Roger Federer, generally regarded as the finest to ever play the game; on the other, Rafael Nadal, whose blunt refusal to climb down from the muscular heights of his early 20s leaves him a perennial, competitive threat.

It all seems rather unfair on the 31-year-old Serbian, whose unrelenting assault of the top positions in world tennis has cemented his reputation as a true generational great.

“In my mind, I still don’t regard myself as anything other than a good tennis player,” he begins, with unapologetic humility. “Of course, I am aware what I have achieved, and naturally I have to view the titles and be proud of them, but I still feel a little detached from the masters of tennis I grew up watching… I still struggle to put myself in that category.”

“More than anyone else, Sampras is the man I looked up to most when I began playing tennis and making my way in the game.

“My first connection with tennis was Sampras’s first Wimbledon title in 1993. I watched that Wimbledon final where he beat the former world number one Jim Courier, and after that match I had immediately fallen in love with the sport.”

Djokovic, a spiritual, philosophical and contemplative tennis star a world away from the bombastic aggression of Tomas Berdych or the controversy of Nick Kyrgios, admits the dice of destiny fell his way just as Sampras’s incredible charge on Grand Slam tennis kicked into gear.

“When Pete started winning everything – almost in the same year – three tennis courts were built literally 30 metres away from the restaurants my parents were managing in Kopaonik.

THE WORLD’S MOST EPIC RUNS THE WORLD’S MOST EPIC RUNS BORED WITH YOUR USUAL RUNNING ROUTES AND RACES? HIT LONELY PLANET’S NEW BOOK FOR INSPIRATION, AND TACKLE SOME OF THE GREATEST VIEWS IN THE WORLD

NORTH AMERICA The Big Sur Marathon California’s ruggedly stunning Highway 1 is a race venue that’s perfect for deep thinking and self reflection – if you can forget about the quad pain, that is.

ORIENTATION Start // Big Sur, California

End // Carmel, California

Distance // 26.2 miles (42km)

Getting there // Monterey has an airport, but flights are cheaper to San Jose or San Francisco (100 miles and 130 miles; 160 and 210km north, respectively). There are shuttles to the start, from Carmel and Monterey.

When to go // Last Sunday of April.

Where to stay // Big Sur has some of the most beautiful campgrounds in the world, as well as some of the most honeymoon-worthy – and expensive – hotels in the world. More modest B&Bs can be found in Carmel or Monterey.

More info // www.bigsurmarathon.org

FINISH CARMEL

GARRAPATA BRIDGE

LITTLE SUR RIVER BRIDGE

A wave breaking on the coast of Costa Rica ©Dudarev Mikhail/Shutterstock

SOUTH AMERICA A Rainforest Run in Costa Rica A fast, flat trail in Cahuita National Park mixes pristine Caribbean beaches, tropical rainforest and wildlife encounters.

ORIENTATION Start/End // Cahuita, Costa Rica

Distance // 8 miles (13km)

Getting there // Cahuita is in south-east Costa Rica, a 4.5-hour drive from the international airport at San José. It makes an ideal first stop in the country.

When to go // You can visit year-round, but March/April and September/October are the driest months. In November and December the trail sometimes floods.

Where to stay // Playa Negra Guesthouse (playanegra.cr), where owner Pierre moonlights as a wildlife guide.

Things to know // Keep your eye out for the three-toed sloth, yellow eyelash viper, coati, golden orb weaver spider, blue land crab, poison dart frog, Jesus Christ lizard, iguana, toucan, monkey and caiman.

CAHUITA

PUNTA CAHUITA

PLAYA BLANCA

PUNTA VARGA

Billy Wingrove and Jeremy Lynch are otherwise known as the F2, football freestylers with over 10m followers on YouTube. Here, they discuss the importance of fitness, tips to beat bullying, and meeting Messi and Ronaldo

the better the results we get and one of the key ways we can do that is by being relaxed ourselves, If you’re nervous or star-struck then players pick that up. We’re generally focused on getting the best content we can in a short space of time because time is always limited, that’s just the way it is.

Has your approach to fitness changed since you started out? JL: I was never too bothered about a fitness regime when I first started because I wasn’t playing 90 minutes twice a week – I just turned up and smashed balls and didn’t give it too much thought. Now strength and conditioning are really important, as is warming up and warming down. It’s all about injury prevention.

You guys need to look the part as well, so how often are you working out? JL: If you’re a role model to the kids who watch you, it’s not just what you do on the ball, it’s how you look, it’s the life you live. It’s important you keep your fitness up and try and stay as healthy as possible. We train most days. I don’t really enjoy running but we’ll still do it. It’s all about longevity and keeping fit for the long term.

BW: It’s funny because we’ve both got gyms in our houses, but I used to think that banging out large weights was the best way to get fit and stay fit. I’ve learnt now that it’s the totally opposite to that. It’s all about strengthening your core, making sure that you’re strong so you’re not getting injured. That’s the main thing. We’ve had the help of a specialist strength and conditioning coach too and that has made a big difference. I had done some exercises before but then found out that I was doing them wrong. It’s all about

technique because if you don’t do an exercise correctly it can have the reverse effect.

How close did both of you come to being professional footballers? BW: We were close, really close. Given a different set of circumstances I think we could both have ended up playing at the top level. But it didn’t happen. It wasn’t our destiny. We imagined F2 would go big but not quite this big. It has gone astronomically big!

How did you discover you had this knack for tricks? BW: It’s funny, I started doing it so I wouldn’t get bullied by the bigger kids at school. I worked out that if I impressed them with a football I could play matches all lunchtime and keep out of trouble! It really worked, I ended up playing with Year 11s on the playground when I was in Year 7 and 8. We did skills just for fun back in the day. The natural way we’ve evolved was to go onto YouTube and then do more on-pitch stuff as well.

Have you ever been star-struck given all the famous footballers you’ve met and worked with? JL: Messi and Ronaldo stand out because they’re the two best players of our generation. But it’s important we’re not overawed by the players we’re working with. The more relaxed we can make the players feel then

Are there any tricks you can’t do? BW: There are loads of moves that we can’t do. We know our limitations pretty well now. I’m not as nimble as I used to be so I can’t do the backflips that some of the young freestylers are doing.

What has been the key to your success? JL: You look at how many people like freestyle football and how many people love football and it’s obvious where your mass market is. We tapped into the mass market and used the freestyle to add a little bit of extra flair. It has worked really well.

What are you up to at the moment? BW: There’s lots happening. We’re super excited about the book coming out. It’s our fifth book, which is crazy. It’s great because it’s educational for the kids, anything that can get kids reading is good in my eyes. It’s about teaching the kids the techniques that are going to help them master some amazing skills.

SWEET DREAMS … a r e m a d e o f t h i s

A lack of sleep can be the reason for all sorts of problems for kids, yet getting your children to sleep in the first place can be harder than solving the Brexit backstop. Here, the sleep experts at Chireal Shallow and Blossom & Blossom offer 10 tips to help your small ones catch more ZZZ’s.

1. Inject some you into the bedroom Leave pieces of you in your child’s bedroom. This can be sounds, smells or sights and can be the most comforting thing a child can have. Leave a surprise everyday; this way your child will look forward to seeing it at bedtime.

2. Let your child own their bedtime environment Familiar scents are a great way for children to feel calm and safe at bedtime. For example, try Bloom and Blossom’s Dream Catcher’s Pillow Spray every night at only £9.99. It comes with personalisable stickers, so that your child can make each bottle their own and spray it every night to fight off monsters and spray ‘happy dreams’ around their bedroom before bed.

3. Lie down with children on their bedroom floor Getting a feel for what a child experiences in their room, can be vital to understanding their experiences. Ask yourself if it feels like a calm space, or if there are any objects which may look different at night. For example, your child may have a backpack hung up, which may look scary in the dark – invest in a personalised one, which they can take pride in and allows them to feel unafraid.

4. Create a storybook Together with your child, create a storybook of their daily routine. This can be everything from pictures of them brushing their teeth to the clothes they are wearing. Ultimately, this then becomes their bedtime book, and is a storyboard of their daytime routine, where they can reflect on musings from the day.

5. Read a bedtime story It’s an age-old tradition and one which works. This is a special bonding time and will help your child to feel relaxed and at ease. A great book to try if your child is new

to school is Starting School by Janet and Allan Ahlberg, which offers tips and advice in a fun way. Or snuggle down with your favourite Roald Dahl classic and get lost in the world of the BFG or Matilda.

6. Create a bedtime box Put inside the things that children need to feel safe and help them sleep at night. For example, books, favourite toys and pictures of family.

7. Your child is the manual Ask how they’re feeling, and if they feel safe and comfortable when they climb in bed. Check on the surroundings, such as the amount of light in the room, and increase/decrease accordingly.

8. Hang up family photos Place family photos around your child’s bedroom, so if they wake during the night, they’re immediately comforted.

9. Fans in summer are gold Use a fan in hot rooms, as the noise and effect really help to enhance sleep.

10. Invest in a good mattress Ensuring your child is supported in a physical manner helps to aid their mental and emotional wellbeing too. The Silentnight Imagine Traditional Sprung Mattress is reasonably priced and available online.