Men's Fitness UK duancondotel May & June 2020 by nguyenducthanhminh

THE RUNNING ISSUE MAY 2020

BE A BE

RUN NO MATTE BIG YOU A

PRO TIPS TO NAIL YOUR NEXT OBSTACLE RACE THE WEIGHT PLATE WORKOUT FOR CROWDED GYMS

15 OF THE

BEST RUNNING SHOES

LIGHTWEIGH CUSHIONED SUPPORT

NDSET

EGIES TO TAMINA

TRENGTH MOVES TO OUR BODY

ATHONS

E MAN’S -TROTTING URNEY

NATURAL ERGY GELS HOW TO HT FATIGUE MUSCLEBLITZING UPERSETS £4.40

EDITOR'S LETTER ISSUE 240 MAY 2020

EDITORIAL Editor Isaac Williams Art Director Xavier Robleda Editorial postal address: Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL

JOG ON

About six years ago, I set out to complete my first ever 5k run. The playlist was prepared (Eminem, Survivor, I think the Champions League anthem even made the cut) and the route meticulously planned to avoid any terrain that wasn’t flat as a pancake. A new dawn beckoned: I was about to become a runner. Needless to say, within five minutes I was crawling to a standstill, legs and lungs screaming in unison as I realised I should probably just stick to the gym. Thankfully though, I persisted, and it didn’t take too long for that out-of-reach 5k to feel a little less like an assault on Everest. With 5k ticked off, I turned my attention to 10k, which eventually turned to half marathons, marathons and beyond. But at some point, the distances and times became less relevant, as I started running not to hit targets, but because I genuinely enjoyed it – running for the sake of running. And these days, it’s not too much of an exaggeration to say I can’t imagine how I ever coped without the meditative effects of a regular plod. My experience is far from unique, but for every one runner who stuck at it to get beyond the initial discomfort, there are many more who decided it wasn’t for them: dismissing running as being either too boring or too hard. There are also those put off not by experience, but assumptions: if it’s not bad for your knees, it’s bad for your hard-earned muscles – after all, the only good runners are skinny blokes in skimpy shorts. One of the aims of this issue is to dispel those myths – our Big Man’s Guide to Running on page 30 is a good place to start – but also to show that running is among the most effective and, believe it or not, enjoyable forms of fitness around. You don’t need to be thin and you don’t need to be super fit; just put one foot in front of the other – extremely slowly at first – and build from there. Before long, you might even find yourself looking at the ultra marathons mentioned on page 52 thinking, I fancy a bit of that.

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INSIDE: HOW TO BE

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BETTER AT PLANKING

A STRONGER RUNNER

A DISTANCE DON

A BETTER COOK

STRONG AND MOBILE

Meet the 62-year-old plank world record holder and try five plank variations for a rock-solid core (p10).

We’ve got stretches, training tips, getquick sessions, mindset coaching and more.

If you can manage the mileage, ultra running opens up a whole new world of adventure (52).

Broaden your culinary horizons with some genuinely tasty plant-based recipes (68).

One kettlebell and seven moves is all it takes to unlock your strength-training potential (p76).

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MAY 2020

CONTENTS

Photo Ross Gilmore/Getty Images

“YOU’RE GOING TO HAVE TO GET USED TO DISCOMFORT – FORGET YOUR PERFECT PLAYLIST AND YOUR COMFY TRAINERS”

UPDATES 09 15 Mins With…

Running World Cup founder Nick Beresford

10 News

The man who held a plank for over eight hours

12 Mind

Why it pays to go all out at least once a week

14 Body

Want to bench more? Beetroot juice could be key

15 PT Corner

How to injury-proof your body for running

PERFECT FIT 22 Road Runners

Your guide to the best running shoes around

28 Running Tops

Lightweight tees to maximise mid-run comfort

30 Tech Talk

Five of the best on-the-run coaching gadgets

MAY 2020

ISSUE 240 MAY 2020

IN FOCUS 32 Big Man’s Running Plan

How to get into running even if you’re bulkier than the average bloke

40 Obstacle Racing 101

Become an OCR aficionado with tips and tricks from the pros

47 Marathon Mindset

“THERE ARE ONLY TWO THINGS YOU NEED TO HAVE A ‘RUNNER’S BODY’: HAVE A BODY, THEN GO FOR A RUN!”

Learn to harness your own ‘running personality’ to train smart and succeed on race day

52 The Long Game

A look at the mammoth distances and unique appeal of ultra running

58 Big Interview

MF meets Nick Butter, the man who ran a marathon in every country on Earth

FUEL 66 Nutrition News

Facts and findings from the world of food

68 Power Plants

Four meat-free but protein-packed recipes

72 Clean Fuel

Natural energy gels to power your performance

68 TRAINER 76 Super Sevens

Unlock your strength training potential

80 Weight Plate Workout

One plate is all you need for a full-body workout

86 Supersets Session

Pair up to torch fat and maximise training time

92 What it Takes

Find out what it’s like to be a pro kitesurfer

94 Power of 10

How regular running benefits both body and mind

98 Survival of the Fittest

Can you handle the back-of-the-mag tester?

MAY 2020

NEWS⁄MIND⁄BODY

RANK

MARATHON

CITY

COUNTRY

OVERALL SCORE

Haspa Marathon Hamburg

Hamburg

GER

7.57

International Vienna City Marathon

Vienna

AUT

7.45

Cracovia Marathon

Krakow

POL

7.02

Danske Bank Vilnius Marathon

Vilnius

LTU

6.93

Wizz Air Cluj Napoca Marathon

Cluj Napoka

ROU

6.89

Zagrebacki Marathon

Zagreb

CRO

6.81

AG Antwerpen Marathon

Antwerp

BEL

6.80

Thessaloniki Int’l Marathon Alexander the Great

Thessaloniki

GRE

6.79

Kaunas Marathon

Kaunas

LTU

6.72

Osaka Marathon

Osaka

JPN

6.71

These are the world’s top ten best marathons, according to a global study by retail platform The Sole Supplier. Raceday experience is hugely subjective, but these results are based on standardised data from a number of categories,

MAY 2020

including the number of toilet and medical stations, average finish time, entry fees, air pollution levels and the quality of local accommodation. The Virgin Money London Marathon just missed out on a top-ten spot, coming in at number

11 – the highest of the six World Marathon Majors – while the wooden spoon for worst marathon went to the Standard Chartered Kuala Lumpur Marathon, due to a combination of poor air quality, a raceday temperature of 32.5C, inadequate medical support

along the course and poor local accommodation. PB chasers, meanwhile, should head to Odense, Denmark, for the annual HC Andersen Marathon, which is apparently the world’s fastest 26.2-miler, with an average finish time of 03:51:22.

Photo Spencer Platt /Getty Images

TURN OF EVENTS

NEWS

MF: WHAT IS THE VITALITY RUNNING WORLD CUP? NB: “Simply put, it’s the world’s first competition where anyone and everyone can compete to run for their own country by registering with runningworldcup.com. We are open to runners of all levels – every participant who completes 3k in under 30 minutes on a smartphone or smart device contributes towards their country’s total. This year’s competition runs from 5 March to 5 April.” MF: WHY DO WE NEED A RUNNING WORLD CUP? NB: “The correlation between physical activity and positive mindset is undeniable. Our aim is to give everyone a reason to run and live a happier and healthier lifestyle, and we are committed to creating a more active world. Most people have great pride in where they come from, but very few have the honour and privilege to represent their country. We wanted to change the dynamic of a traditional world cup tournament, flipping the participation model and creating something for the millions, not the few, giving everyone the chance to represent their country. The Vitality Running World Cup is the very first of its kind and we aim to be the largest mass participation sporting event in history.”

knockout stage. Scores will be reset to zero and each country will face another country in a head-to-head challenge over the weekend. Whichever country has the greater score at the end of the weekend will progress to the next round and the other nation will be eliminated.” MF: IS THERE A WINNING PRIZE? NB: “Each person who completes their first qualifying run (3k in 30 minutes) will receive a digital goody bag, with over $100 of vouchers and discounts for exciting brands and services. Participants from the winning country will receive a special surprise via email, once the final winner has been announced.” MF: WHY SHOULD RUNNERS SIGN UP NEXT YEAR? NB: “We believe that the chance to represent your country is unique and something experienced only by the few. You can now experience that pride and be proud to say you represented your country in The Vitality Running World Cup. By signing up next year, you are joining us in our commitment to creating a healthier and more active world.”

15 MINUTES WITH…

VITALITY RUNNING WORLD CUP FOUNDER NICK BERESFORD

Photo Richard Blake

MF: HOW DO THE QUALIFYING ROUNDS WORK? NB: “For a country to progress, it needs to be in the top 14 at the end of week one. Slots 15 and 16 will be awarded as wildcards to the two countries with the largest number of runners that do not make the top 14. After that, the Vitality Running World Cup will enter the

INTERESTED IN RUNNING FOR YOUR COUNTRY? FIND OUT MORE AT RUNNINGWORLDCUP.COM

MAY 2020

NEWS

3 WAYS TO...

BEST PLANK EVER How long can you hold a plank? One minute? Two? Three at a push? A 62-year-old former US Marine has set a world record that might just make you re-think the impressiveness of your best effort: holding out for a stomach-shuddering eight hours, 15 minutes and 15 seconds. George Hood trained seven hours every day for the last 18 months, cranking out an estimated 674,000 sit-ups and 270,000 push-ups, as well as 2,100 hours in the plank position.

STRENGTHEN YOUR FEET Build a base fit for running with three exercises recommended by PerformancePro coach Marc Brown

5 HARD-CORE PLANK VARIATIONS apart, with a dumbbell on the floor in-between. • Put your forearms on the front bench and your feet on the other. • From this plank position, pick up the dumbbell with one hand and hold for 30 seconds. • Repeat on the other side. FEET-ELEVATED PLANK Rest your feet on a bench or low platform and assume the usual plank position – the elevation places extra strain on your abs. SUPERMAN PLANK • In a plank position, extend one arm straight out in front of you while straightening the opposite leg behind. • Do so with control, then repeat with your other arm/leg. • Aim for 15-20 reps. RENEGADE PLANK • Position two benches plank-distance

PLANK TOE TAPS • Assume a plank position. • Move one of your feet around 10 inches to the outside of your body. Tap your toe on the floor, then return it to its starting position. • Repeat with the opposite leg. • Aim for 15-20 reps. PLANK SHOULDER TAPS • From a plank position, tap your left shoulder with your right hand. • Repeat with your right shoulder and your left hand. • Continue shoulder tapping for 1 minute.

TOWEL CURLS (2 SETS X 20 REPS)

Towel curls are a great place to start and can be performed anywhere. Stand on a towel and pull it towards you by scrunching your toes. Control the movement, and ensure the ankles and knees remain straight throughout.

TOE TAPS (2 X 15)

Stand in one spot. Working one foot at a time, lift toes towards the shins, then slap down with intent. Keep the knee straight throughout and really try to drive the toes into the floor with force. Perform all 15 reps on one leg, then repeat on the other.

MAKING WAVES

MAY 2020

Eleven-time world champion surfer Kelly Slater has revealed plans to build the world’s largest man-made wave – in the middle of the desert. Using land previously approved for a golf course in Coachella Valley, California, Slater – in partnership with a real estate firm – intends to create an 18 million-gallon wave basin that has differentsized waves for all abilities. The basin will be part of a luxury $200m hotel resort.

These are a little more advanced, but they’re well worth practicing to perfect the technique. With both legs, simultaneously jump in the air and pull your toes up towards your shins. Slap your toes down with intent upon contact with the ground (like you did with the toe taps). There should be minimal knee bend when landing and you want to spend as little time on the ground as possible.

Photography Getty Images

POGO JUMPS (2 X 15)

MIND

UP THE ANTE

children in every UK classroom has some kind of mental health issue, which has prompted schools nationwide to dig deep and buy in counselling for students with mental health issues, a poll by the charity Place2Be has shown. More headteachers are prioritising the support counsellors can give, after recognising the scale of the problem.

Men who get two-and-a-half hours of ‘moderate-to-vigorous’ exercise per week have a lower likelihood of being depressed, a new study has found. And the findings, highlighted in the Journal of Affective Disorders, also show substituting one hour of moderate for vigorous activity reduces odds of depression symptoms by 32 per cent.

50%

of British adults have not taken a walk in the countryside in the past year, according to research commissioned by outdoor footwear brand Merrell. That’s despite seven in ten adults acknowledging that being out in nature is goo for their mental health. Merrell has partnered with Mind, the mental health charity, to support their Mind Hike series: a number of fundraising 24-hour hikes. To find out more, head to mind.org.uk/get-involved.

Live in the Moment

Motivational self-talk boosts athletic endurance, according to a team of international researchers. Their study compared outcomes for triathletes who used rehearsed ‘motivational sentences’ and others who used ‘instructional sentences’. According to the International Journal of Sport and Exercise Psychology, motivational selftalk helps athletes improve their endurance, while instructional self-talk simply maintains it. 12

MAY 2020

Words Simon Cross Photography Shutterstock / Getty Images

Basic training in mindfulness meditation can help athletes lower their stress levels. Researchers at Ulster University put on a short meditation training programme, and those who took part felt immediate benefits. Dr Stephen Shannon said, “We compared the athletes receiving the programme to a control group who did not, and found that after programme completion, athletes reported fewer symptoms of stress, improved psychological wellbeing and better competence in managing their mental health. Our study shows even short mindfulness programmes can have mental health benefits.”

BODY

10-15%

BEET YOUR BENCH New research, independently conducted by Samford University in Alabama, indicates that a concentrated beetroot juice shot could be the key to levelling up your bench press. The study found that a 7cl Beet It Sport Nitrate 400 shot provided a significant increase in mean velocity by 6.5 per cent, mean power in watts by 19.5 per cent, and 9.4 per cent in total reps completed. “Athletes seeking to increase training quality and volume may benefit from consuming a concentrated dose of beetroot juice two hours prior to exercise,” said study lead Tyler D. Williams PHD. “While the effects of beetroot juice supplementation on resistance training performance has not been widely studied, it is plausible that the acute enhancements in power output and training volume may lead to greater adaptations.”

T TOP UP

increase in endurance and reduction in perceived effort is the promise of a new song created with running in mind. Working with The Running Channel, Professor Costas Karageorghis – an expert on the psychology of music in exercise – came up with ‘Run With Me’ (on Spotify). It's a dance-pop track built using a unique scientific combination of the ideal tempo, syncopation, instrumentation and rhythm, with psychologically impactful lyrics to motivate and enhance performance. Some of the key ingredients are a tempo of 130-140bpm, a 4/4 rhythm, the use of major harmonies and activity-affirming vocals.

HANDYTIP

Before you head out for a run, keep your hands cool to boost your chance s of going the distance. Researchers at Stanford University found that pre-cooling your hands can help kee p your core temperature down, meanin g more energy for the act of running. Next time it’s hot out, immerse your hands for ten minutes in cold water no warmer than 15°C – or take an icy water bottle out with you.

WHY WE RUN

Strava’s largest ever study of runner motivation – involving 2,500 respondents from around the world – has revealed some interesting insights. While 80 per cent cite at least one physical motivation behind why they started – like being healthier, getting stronger or having more energy – 22 per cent of Brazilians are motivated by concerns for their health. Elsewhere, 47 per cent of Germans run to improve their body image and 15 per cent of Japanese runners do it to ward off anxiety and depression. On the whole, 19 per cent of men said – with more than a touch of bravado – that they ‘love’ running uphill, and 63 per cent of all those surveyed said their favourite part of any run was...the finish.

MAY 2020

Photography Getty Images

Positive feedback can significantly boost your testosterone levels. The Polish Institute of Sport found that rugby players experienced a 50 per cent increase in testosterone after watching video replays of their good games.

PT CORNER

GO THE DISTANCE

Marathon season is upon us, which means more running and, inevitably, more injuries. If that sounds familiar, PerformancePro coach Marc Brown is on hand with the best exercises for preparing your body for long-distance pavement pounding n recent years, more and more runners are realising the benefits of regular strength training. If performed correctly, strength work can increase bone density, tendon strength and stiffness, muscular strength and endurance, joint stability and mobility. It can also improve tissue’s ability to handle the demands placed upon it – of which there are many in running. Strength training really is an essential tool to build robustness and resilience. As a strength and conditioning coach working with runners, I often get asked, “What are the best strength exercises for running?” Everyone varies in terms of strengths, weaknesses, injury history, training experience and so on, but there are certain movements that every runner can benefit from…

SQUATS

The squat is an essential human movement. It’s performed by flexing and extending at the hip, knee and ankle – just like you do when you run. Getting better at producing force through this motion will transfer over and help to improve your running. Whether you choose a goblet, barbell front, barbell back, or any other squat, make sure this movement is a regular fixture in your programme.

SINGLE-LEG MOVEMENTS

Photography PerformancePro

Running is essentially a sport performed on one leg at a time. Therefore, you want to incorporate strength exercises that produce force through a

single leg, while also challenging balance and co-ordination. Movements such as forward or reverse lunges, walking lunges, single-leg Romanian deadlifts and hip thrusts are all good options – get at least one of these into your weekly routine.

ANKLE WORK

The ankle is a joint fundamental to running due to the amount of work it performs. A healthy ankle will absorb landing forces and produce good elastic spring, enabling you to run efficiently while wasting minimal energy. Therefore, it’s essential to include at least one ankle exercise in your general programming: with either toe walks in your warm-up, or by doing pogo jumps as a separate plyometric drill.

TRUNK ACTIVATION

You want your trunk (everything from the hips to the neck) to be stable when running, so you don’t over-rotate or bend forwards and backwards, exhausting yourself in the process. The aim is therefore to provide a training stress that the trunk must work against to prevent movement. To do that, you should incorporate ‘anti’ exercises. Anti-rotation movements (such as Pallof presses), anti-flexion/extension exercises (such as front planks) and anti-side flexion drills (such as side planks) will all encourage the stable and rigid torsos that we strive for. Ensure you’re performing at least one of these regularly.

Trunk activation

Single-leg movements PerformancePro is a performance-based personal training studio in London's West End, near Oxford Circus. Find out more at performancepro.fitness

Squats

MAY 2020

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YOGA FOR RUNNERS

STRETCH YOUR LEGS

Runners aren't always the most flexible, but if you can incorporate yoga into your weekly routine you will go a long way to countering any running-related stiffness. Adam Husler, international yoga teacher, shares some useful poses “Yoga helped me survive four marathons and a 100k ultramarathon in the space of 28 days,” says Husler, whose home studio is triyoga in London. “Here are some of the poses I found key to my durability and recovery. Spend as much time as you can in all of them, especially the more passive stretches.”

DOUBLE PIGEON Take your bottom shin forward, parallel to your torso, and take your top ankle on top of your bottom knee – make sure it’s your ankle, not your foot, or you’ll end up just twisting the ankle rather than opening your hips. Use your hands to encourage your top knee down, towards the bottom ankle. You might get nowhere near, but as long as you can feel it, perfect. A more accessible option would be to sit on the edge of a block and actually lean slightly back, with your hands behind you.

After spending miles with your ever-swelling toes being squashed together and your ankles taking a pounding on the concrete, part of a runner’s recovery session should be dedicated to these less-obvious areas. In any comfortable position, use your hands to mobilise your ankles and stretch out your toes, if possible spacing your toes out with your ﬁngers. Aim to get as much movement in these areas as possible, in every direction.

MAY 2020

Photography @yogaandphoto

FOOT AND ANKLE RELEASE

LEGS IN THE AIR After hours on your feet, ﬂuids of all sorts will have built up in your legs and the simple action of inverting will fast forward the process of things recirculating. For an extra hamstring stretch you can have your legs up a wall, but for something more passive, popping your sacrum on a comfortable object can aid relaxation. Enjoy letting your breath slow down, your mind calm and spine decompress.

PSOAS STRETCH Hip ﬂexors are tight for most runners and the psoas is the biggest player in this family of muscles. The key to this stretch is to hug one knee to the chest and let the other leg straighten and go as low as possible, stretching the psoas on that side. Using a block can work (as per the photo), but you can also do it on the side of bed or pavement. The lower that straight leg can go, the better.

FORWARD FOLD You’ve probably seen this wonderful hamstring stretch, but try to not get too focused on grabbing your foot or headbutting your knee. Sit on the edge of an object to help your pelvis tilt forward, then use your arms to draw your chest forward, without overtly rounding the back. Flex your foot to get some extra intensity in the calf stretch.

ADAM HUSLER IS A YOGA TEACHER AT TRIYOGA. FIND OUT MORE AT TRIYOGA.CO.UK

MAY 2020

SUCCEED IN STYLE

ECO EXERCISE

Words Emma Reid, Director of Tribe Sports Illustration Getty Images

SIX WAYS TO MAKE MORE SUSTAINABLE FITNESS CHOICES

New research into British running has revealed that the environmental crisis is taking its toll on runners, with poor air quality topping the list of concerns. The survey, commissioned by sustainable running brand Tribe Sports, also suggests that runners are more ecoconscious than ever about the kit they wear and the environmental impact of their clothing, with 68 per cent preferring kit made from recycled materials, 50 per cent wanting their running clothes to be sustainably sourced and 87 per cent saying they would like their running clothes to be delivered in recyclable packaging. In light of the survey, here are six ways you can align your fitness with your environmental conscience… SAY NO TO FAST FASHION Invest in high-quality kit made by sustainable or ethical brands that will last wear upon wear. Fitness kit is put under considerably more pressure than day-to-day

clothing; opt for designs that are durable and transcend the seasonal fast fashion fads, so the planet doesn’t pay the price. RECYCLE OLD KIT Don’t just throw unwanted kit away: do something good for the planet and recycle it. Pop it in a ‘good will bin’ or give it to charity if it’s not too worn. Check with the brand you bought it from to see if it has a recycling programme – something Tribe Sports is now offering to its customers. If you have unused, old kit, Tribe will recycle it for you. BE A FORCE FOR GOOD Buy from a brand that gives back to sustainable causes. By consuming this way you’re contributing tangibly to key environmental issues. TAKE UP ‘IMPACT EXERCISE’ ‘Plogging’ is simply picking up litter while you're out running. It’s one example of an impact exercise: giving

your fitness a planet-friendly purpose. Plogging keeps running, walking trails and paths clean and clear, while keeping you fit in the process. START ZERO-CARBON COMMUTING Travelling to work using your own two feet – running, walking or cycling – is the best way to reduce your carbon emissions and get some free fitness in without even realising it. If your commute is too long, get off the train, bus or tube a few stops earlier. STOP FALLING FOR SINGLE-USE PLASTIC It’s estimated that an average of 16 million plastic bottles don’t make their way to the recycling bin every single day. If you’re going to make one simple, positive change, invest in your own reusable bottle – just check that it’s BPA-free.

CLEAN-AIR RUNNING Although the quality of the air we run in – particularly in urban areas – is worrying, running is good for you and research has shown that the physical benefits of running outweigh the harm caused by air pollution. Plan your running route so that it avoids highly polluted areas – download the Clean Air Tracker (tenzingcleanairrunclub.com). As air pollution levels are always higher during rush hour and in the heat of the day, try to run early in the morning or late in the evening.

MAY 2020

RUNNING SHOES

Whether you’re training for a spring marathon or need a new pair of light-and-fast trainers for your weekly 5k, our guide to the best running shoes on the market will help you find your feet LIGHTWEIGHT

BROOKS GLYCERIN 17 £140, runnersneed.com

Brooks has been making excellent running footwear for some time and its Glycerin silhouette is one of the brand’s most iconic. Simple, traditional, comfortable and durable, the Glycerin is the go-to for many runners up and down the country. And the latest iteration might just be the best yet: the Glycerin 17 is a super-comfy yet trimmed-down runner that’s in keeping

MAY 2020

with the brand’s roots. DNA LOFT cushioning hugs your feet, while the midsole is made from the same material as previous Glycerin models, giving a lightweight and breathable feel. Not as strictly minimal as other shoes in this list, but that extra cushioning does

nothing to detract from the lightweight feel. A trainer built with both speed and comfort in mind – what’s not to like? Speed ★★★ ★ Comfort ★ ★★ ★ ★ Performance ★ ★★ ★★ OVERALL ★ ★★★

Photo Brooks

ROAD RUNNERS

SALOMON SONIC 3 £125, salomon.com

Salomon might be best known for its trail shoes, but its recently released road runners are just as good. The Sonic 3 features a two-layer cushioning system that absorbs shock, yet feels sufficiently propulsive to give you the go-forward, while the bootie-style upper keeps your feet secure and in place. Perfect for pushing for that parkrun PB. Speed ★ ★★ ★ ★ Comfort ★ ★★ ★ ★ Performance ★ ★ ★ ★ ★ OVERALL ★ ★★★

NOVESTA MARATHON £99, gonovesta.com

The clue is in the name with Novesta’s Marathon. Originally made in 1988 for the Czechoslovakian Olympic team, the Slovakian brand’s runner has remained ever popular in Eastern Europe since. Originally made from leather, this year has seen Novesta switch to an eco-friendly version, with naturally sourced rubber and vegan-friendly materials. That, though, is as far as it goes with Novesta, which has retained its simple-but-effective aesthetic. One for the traditionalist. Speed ★ ★★ ★ ★ Comfort ★ ★★ ★ ★ Performance ★ ★★ ★ ★ OVERALL ★ ★★★ ★

VIVOBAREFOOT PRIMUS LITE II RECYCLED £110, vivobarefoot.com

Another eco-friendly trainer from sustainable sneaker brand Vivobarefoot. Known for making minimal runners that allow your feet to work as nature intended, the Primus Lite II Recycled is certainly unique. The leather-free shoe is made using recycled plastics and bio-based materials, providing lightweight and breathable movement, while treading lightly on the planet. These will take some getting used to, but once you’re over the bedding in, you’re laughing. Speed ★ ★★ ★ ★ Comfort ★★ ★ ★ Performance ★★ ★ ★ OVERALL ★ ★★ ★

ADIDAS SL20

£99.95, adidas.co.uk This slimline offering from adidas is a breath of fresh air and a minimalist’s dream. No fancy tech, no futuristic features, just what’s necessary for a smooth and efficient run. The SL20 comes up a little small, but size up and you have everything you need for a light and fast run. It doesn't look bad, either: coming in a black colourway with a soft compression sole and a dash of luminous pink across the midsole. Speed ★ ★★ ★ ★ Comfort ★ ★★ ★ ★ Performance ★ ★★ ★ OVERALL ★ ★★★ ★

SHOE SHOP RULE #1

DON'T OVERTHINK IT

Buying the right running shoe can seem the most complicated process in the world. Go into any running shop and you’ll be bombarded with jargon: all that talk of overpronation, heel striking and offsets will leave you wondering how you ever managed to walk

without serious injury, let alone run. But rest assured, unless you have a history of injury or genuine reason for specialist shoes, the right shoe for you is simply one that’s comfortable and durable enough to go the distance – without giving you blisters.

MAY 2020

Photo ON Running

RUNNING SHOES

NEUTRAL

ON RUNNING CLOUDFLOW £130, on-running.com

‘Swiss-engineered’ is shorthand for ‘really well made’, and although Swiss brand ON is less than a decade old, it’s already established itself as a shining light in the running shoe game. Its goal was to revolutionise the sensation of running, with soft landings and explosive take-offs, and that’s exactly what the Cloudflow does. Whether it’s a 5k, 10k or marathon, the

MAY 2020

Cloudflow’s versatility makes it stand out from the crowd. Lightweight, reinforced and well-ventilated, the advanced traction pattern on the sole also offers superior grip on wet and slippery terrain. The Helion™ superfoam, meanwhile, ensures a smooth ride, giving comfort, kick and more speed,

and the curved heel unit means better hold, durability and comfort. Elsewhere, the strategic taping and a new lacing configuration offers sure-footed freedom and support for high-speed goals. Speed ★ ★★ ★★ Comfort ★ ★★ ★ ★ Performance ★ ★★ ★★ OVERALL ★ ★★ ★★

SALOMON PREDICT RA £92, salomon.com

Salomon’s PREDICT RA is a completely new concept in the world of road running. It uses an ultra-decoupled, super-stable, highly cushioned bottom unit, mated to a totally new upper that moves with you for a new road-running experience. Such is the brand’s expertise in trail shoes, it knows what it’s talking about when it comes to comfort and longevity, both of which come to the fore in the Predict RA. Speed ★★★★★ Comfort ★★★ ★ Performance ★ ★★ ★ OVERALL ★ ★★★

NIKE PEGASUS 36 £120, nike.com

A modern upgrade on a classic Nike shoe, the Pegasus returns with more perforations and engineered mesh in the upper for breathability. Featuring a slimmer heel and tongue, to reduce bulk without compromising comfort, iconic Flywire cables give you a snug fit at higher speeds. This is the perfect shoe for a responsive ride and long-run comfort. Speed ★ ★★ ★ ★ Comfort ★ ★★ ★ ★ Performance ★ ★ ★ ★ ★ OVERALL ★ ★★★ ★

ASICS GLIDERIDE £145, asics.com

While every trainer promises a better running experience or a more efficient ride, the ASICS Glideride employs an innovative design to meet those bold claims, with the stiff forefoot and dynamically curved sole designed to increase running efficiency by reducing the movement of the ankle joint. Boasting a tall two layers of foam, the shoe is curved upwards at the toe which propels you forward and makes for a smoother, more efficient stride. Speed ★ ★★ ★ ★ Comfort ★ ★ ★ ★ ★ Performance ★ ★★ ★ ★ OVERALL ★ ★★★ ★

NEW BALANCE 860V9 £120, newbalance.com

Built to be a daily running companion, the New Balance 860v9 partners a proven ride with a light, breathable mesh upper that delivers a comfortable fit without any fuss. To get technical, the TruFuse midsole contains a shock-absorbing, dual-density EVA that prevents uneven or unpredictable terrain from playing havoc with your feet – tailor-made for long, slow marathon miles. Speed ★ ★★ ★ ★ Comfort ★ ★★ ★ Performance ★ ★ ★ ★ ★ OVERALL ★ ★★ ★

SHOE SHOP RULE #2

DON'T PANIC BUY

Once found, stick to the same model as long as possible. You’ll always be tempted by better looking or lighter pairs, but it’s training that makes you faster, not trainers that weigh six grams less than your current pair. All of which is to say: don't go out three

weeks before race day and splash out on some shiny new sneaks. They might look the part, but your scruffy old tried-and-tested pair will see you to the finish in a much better state than the more expensive, Instagram-friendly option.

MAY 2020

Photo Saucony

RUNNING SHOES

CUSHIONED

SAUCONY GUIDE 13 £120, saucony.com

as they strike the ground. Using the same materal for the full length of the midsole is a break from the norm, but it adds to the shoe’s smooth, effortless ride. With the Guide 13, you feel

as if the trainer is doing a lot of the work, which is no bad thing for beginners or heavier blokes who need their trainers to take some of the strain. Speed ★★★★★ Comfort ★★★★ Performance ★ ★★★ OVERALL ★ ★★★

Words Tayler Willson

The 13th edition of the Saucony Guide series is undoubtedly the best yet. Underfoot you’ll find a midsole made of a new material called PWRRUN. This makes the trainer feel softer and offers more bounce compared with its predecessors. Like most stability shoes, you’ll find a firm foam material underfoot, which helps to stop your feet rolling excessively inwards

MAY 2020

NEW BALANCE 1080V10 LONDON EDITION £135, newbalance.com

The Fresh Foam 1080v10 is one of New Balance’s best running trainers, which is why the brand has decided to create a special London edition for this year’s marathon. Made with in-depth running data, comfort and cutting-edge design in mind, the Fresh Foam midsole delivers enhanced softness and a more energetic rebound than any New Balance runner before. With 360 degrees of comfort and a soft-fitting knit upper, this is comfort at its finest. Speed ★★ ★ ★ Comfort ★ ★ ★ ★★ Performance ★ ★★ ★ ★ OVERALL ★ ★★★ ★

NIKE REACT INFINITY RUN £140, nike.com

Whatever type of shoe you’re after, most runners will be happy with comfortable, durable and sufficiently cushioned. Nike’s new React Infinity Run has the lot, with added support for those that need it. From the outset, Nike’s newest addition provides a soft, responsive platform and delivers it with a widened midsole for extra stability. Similar to the geometry of other Nike runners (namely the Next %), the Infinity has a rocker-like bottom that yields a more fluid transition from foot strike to toe-off. That said, the noticeable bulk might put quicker runners off. Speed ★★★★★ Comfort ★★★★★ Performance ★★★★★ OVERALL ★★★★★

HOKA ELEVON 2 £140, hokaoneone.com

HOKA’s Elevon is made for runners who are looking for a smooth, floaty ride. Featuring a dual-layered midsole – which pairs a lightweight layer of cushioning closer to the foot with the brand’s signature rocker design – and a rounded sole, it’s a combination that delivers a smooth, rolling motion from landing to toe-off. The extra-wide frame provides a base-layer of support, and there’s enough cushioning to maintain comfort on long runs. Speed ★ ★★ ★ ★ Comfort ★ ★★ ★★ Performance ★ ★★ ★ OVERALL ★ ★★★ ★

ADIDAS ULTRABOOST 20 £159.95, adidas.co.uk

adidas’ latest UltraBOOST features the brand’s classic Primeknit upper that wraps the foot with a supportive fit. As well as next-level comfort, that BOOST midsole delivers an energy return you can really feel, while the stitched-in reinforcement is precisely placed to give you the support you need. The soft elastane heel means comfort comes to the fore, while also providing the perfect support for steady Sunday long runs. Speed ★ ★★ ★ ★ Comfort ★ ★★ ★ ★ Performance ★ ★ ★★ ★ OVERALL ★ ★★ ★

ON A BUDGET?

Gola Active’s Wexford shoe is less than £40 and perfectly suitable for easy training miles or gym-based recovery sessions. It’s not a specialist running trainer, so you won’t want to run a marathon in it, but the breathable open-mesh upper and shock-absorbing midsole make it a comfy option for anyone first dipping their toes into the world of running £38, gola.co.uk

SHOE SHOP RULE #3

DON'T EXPECT MIRACLES

As mentioned, it’s smart, effective training that’s going to help you get better at running, not your new running shoes. Finding the right pair can definitely make running a more comfortable experience, and with comfort comes the confidence to go further or faster,

but shoes are no substitute for effort or commitment. For a range of running sessions to try, plus expert tips on bagging PBs across any distance, read on, then visit mensfitness.co.uk for more.

MAY 2020

RUNNING TEES

TOP DRAWER

Photography ASICS

Run strong when the heat is on with these light and breathable running tees

ASICS TOKYO SEAMLESS SS £40, asics.com

Quality kit is guaranteed with ASICS, the established Japanese brand that leaves no stone unturned in its pursuit of cutting-edge tech to make every run an altogether better experience. The Tokyo Seamless SS isn’t quite as techy as the brand’s years-in-themaking running shoes, but you’ll do well to find a more lightweight or breathable option. Premium knit fabric prevents chafing and the tee looks great in any three of the blue, black or ‘peacoat’ colourways. One for any runner’s wardrobe. Looks

★★★★★

Comfort

★★★★★

Breathability

★★★★★

OVERALL

★★★★★

MAY 2020

MEN'S UA QUALIFIER ISO-CHILL RUN SHORT SLEEVE £36, underarmour.co.uk

Made with Under Armour’s Iso-Chill technology – designed to feel cool against your skin, the moment you put the top on – this short-sleeve tee is a safe bet for when the sun eventually rears its head. UA’s claim that it’s ‘like an ice pack built in’ is a slight exaggeration, but there’s definitely less sweat build up with this top, which is also thanks to the material’s moisture-wicking properties. A lightweight feel and classic Under Armour good looks complete the impressive checklist.

£17.99, decathlon.co.uk

NEW BALANCE LONDON PRINTED IMPACT RUN

With this top, Kalenji has addressed a serious issue close to the heart of longdistance runners everwhere: nipple chafing. The tee utilises a specially designed fabric – created with runners’ nipples in mind – that reduces irritation in chafe hotspots. Elsewhere, a ventilated back keeps clamminess at bay and thermobonded seams make for a comfortable run. It’s let down by its slightly see-through design, but it’s difficult to argue with that low price.

Running tops aren’t always the most stylish bits of kit, but New Balance’s nod to the London Marathon – part of a wider range of London-themed gear – is as easy on the eye as anything you’ll find. But more than that, it’s a high-spec performance tee built with patented tech like NB DRYx and NB ICEx, designed to keep you cool and dry, respectively. One to turn heads in the midst of your marathon training.

KIPRUN BREATHABLE T-SHIRT

£38, newbalance.co.uk

Looks

★★★★

★★★★★

Comfort

★★★★★

Breathability

★★★★

Breathability

★★★★★

OVERALL

★★★★★

OVERALL

★★★★★

Looks

★★★★

Looks

★★

Comfort

★★★★

Comfort

Breathability

★★★★★

OVERALL

★★★★

BOOHOOMAN ACTIVE MARL T-SHIRT

★★

UNIQLO DRY-EX CREW NECK

FALKE BASIC T-SHIRT

£9.80, boohooman.com

£12.90, Uniqlo.com

£75, falke.com

Don’t let boohooMAN’s budget-friendly prices put you off: the Active Marl T-Shirt, as with most of the brand’s activewear, is low cost but good quality. Running tops only really need to be two things, lightweight and breathable, and both are ticked off here. It also looks the part, and because it’s a multi-purpose training top it feels a bit more streamlined than some looser, runningspecific tees.

Soft and stretchy are the key ingredients with Falke’s Basic T-Shirt, which is made from premium material reflected in the hefty price tag. If you can justify the cost, you’ll get a top that’s soft as silk and impressively quick-drying. There’s no doubt it’s a quality garment, but bigger men might be put off by the figure-hugging design that leaves little room for the imagination.

Looks

★★★★★

Looks

★★★

Comfort

★★★

★

Comfort

Breathability

★★★

★

OVERALL

★★★

★

You might be more familiar with its gilets and jeans, but Japanese retailer UNIQLO has started to stamp its well-made yet reasonably priced mark on the world of activewear. As the name suggests, the DRY-EX Crew Neck is made from fast-drying fabric designed to keep you fresh during intense exercise, and while it hasn’t been made with only runners in mind it does do a perfectly good job on steady-paced outings. Looks

★★★★★

Comfort

★★★★

Breathability

★★★★★

Breathability

★★★★★

OVERALL

★★★★★

OVERALL

★★★

★

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★

TECH TALK

FAST FORWARD

Resident tech expert Kieran Alger runs the rule over the latest gadgets designed to make you a better runner unning is one of the most basic fitness activities. All you need is a pair of decent shoes, a bit of motivation and you’re ready to unlock huge health benefits that range from improving mental health to living longer. But if you’re thinking of taking things a little bit more seriously than a casual spot of cardio, there’s a whole raft of intelligent new tracking tech and apps that can help make your

runs feel easier, reduce your risk of injury and – if it’s your goal – turn you into a speed demon. It’s now possible to track every stride in fine detail, have real-time coaching to improve your form and get advice on the basic sessions you need for a great balance in your training. So whether you run just to keep fit and want to have a bit more fun, or you regularly chase personal bests, here’s a selection of the latest gadgets to help you fast forward your running.

BEST BUY

UA HOVR CONNECTED SHOES From £140.00, underarmour.co.uk

From the everyday training shoe, the Machina (pictured), to the faster racing shoe, the Velociti 3, and the Guardian 2 stability option, Under Armour’s latest connected kicks look and run like regular running shoes. But hidden in the soles are a series of sensors that track your running stats, like a GPS watch, turning your trainers into a valuable coach. The shoe sensors track distance and pace, phone-free and with excellent accuracy, though you will need your smartphone to access the latest feature upgrade that unlocks the option for real-time coaching for cadence and stride length – arguably the biggest factors to

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focus on for improving your running and cutting injury risk. Ground contact time and whether you heel, mid or forefoot strike are also tracked (but not coached), and you can happily customise the frequency of the coaching updates in your ear to avoid too much nagging. Post-run, all your data syncs via Bluetooth to the MapMyRun app – though sadly not Strava – where you get neatly presented analysis and progress charts for the key metrics at a glance, over time. You also get virtual coaching tips with suggested drills, to help you work on your weaknesses. After a refreshingly simple set-up,

your shoes connect as soon as you fire up the app, so there’s no pre-run pratting required. The battery is also built to outlast the shoes, so unlike other trackers, you never need to charge them, and they cost the same as a standard pair of running shoes, so you’re essentially getting all this additional capability as a nice bonus. Features

★★★★★

Ease of use

★★★★★

Run-boost tech

★★★★★

OVERALL

★★★★★

RECOMMENDED

ARION RUN £226, arion.run

The Arion system of sole sensors, tracker and app isn’t perfect, but you get a wide range of features, a strong web-based dashboard for analysing stats, and a seven-hour battery life. The sole trackers are nice and slimline, and you get some useful form stats – including stability and ground contact time – as well as plenty of options for specific real-time coaching, focusing on cadence, stride length and foot strike. You can also pair a heart-rate monitor for added insights. Features

★★★★★

Ease of use

★★★★★

Run-boost tech

★★★★★

OVERALL

★★★★★

PODIUM

POWER2RUN

NIKE RUN CLUB

A running app with a different slant, Podium tracks basic stats but also charts your training progress in five key areas: technique, endurance, strength, speed and execution. If you want to add more structure, there are customised programmes catering for general fitness and distances, from 5k up to the marathon. Miss a session and the app automatically adjusts your plan.

It’s been used for ages by cyclists to manage consistency of effort in training, but power is still a fairly new idea in running. It tends to require a foot pod or accessory, but if you’re an Apple Watch owner, this app now does power tracking right from your wrist. You can set alerts for zone training, see your power performance against your splits and fire data to Garmin Connect and Training Peaks.

The NRC app has been around for a while, tracking the basics you’d expect from any running app and providing tailored training plans for races, fitness or just getting started. But the standout feature is the relatively new audio-coached Guided Runs that take you step-by-step through the different sessions you can use to improve your running, helping you sort your fartlek from your slower runs.

$9.99 per month, podium-coaching.com

Free, inspyridon.com

Free, nike.com

Features

★★★★★

Features

★★★★★

Features

★★★★★

Ease of use

★★★★★

Ease of use

★★★★★

Ease of use

★★★★★

Run-boost tech

★★★★★

Run-boost tech

★★★★★

Run-boost tech

★★★★★

OVERALL

★★★★★

OVERALL

★★★★★

OVERALL

★★★★★

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IN FOCUS BIG MANâ&#x20AC;&#x2122;S RUNNING PLAN

MAY 2020

DESPITE THE SKINNY STEREOTYPE, RUNNING IS A SPORT FOR ALL SHAPES AND S I Z E S , S O F O R H E AV I E R M E N WHO THINK THEY’RE ‘TOO BIG TO RUN’ IT’S TIME TO EMBRACE THE BULK AND JOG ON

MAY 2020

IN FOCUS BIG MAN’S RUNNING PLAN

n blazing heat high on an Austrian mountain, Mark Peart fears he’s getting close to his physical limit. He clambers up to the 2,500m summit – his second of the day – and sits down. He knows he can’t stop here. This is the adidas Infinite Trails event, a team relay race over unrelenting mountainous terrain. Peart’s 60k leg includes 3,000m of ascent. His teammates are two of his former competitors from Channel 4’s SAS Who Dares Wins. They’re waiting for him at the changeover. Letting them down is unthinkable. But right now he needs to rest. And to eat. He pulls a bag of nuts from his pack, but as he does so another runner appears on the summit. “This guy just looks horrendous,” says Peart. “Much worse off than me. I know I’ve got to help him.” The last thing he wants to do is give away his precious food, but he ends up taking a mouthful of nuts for himself and pressing the rest of the bag into the exhausted athlete’s hand. This spontaneous act of altruism gives both men a boost and Peart starts running again, going on to complete his section of the race in an impressive time. Peart would be the first to admit he doesn’t look like

Photo adidas Infinite Trails

Mark Peart (right) with fellow SAS Who Dares Wins contestant Milo Mackin during the adidas Infinite Trails race

MAY 2020

For big blokes who get bored of conventional running, rugby provides similar cardio benefits with a greater variety of training

complete endurance events, then no. You can be whatever shape or size you want, as long as your training and your mind is committed.” There is some science backing him up here. In 2010, researchers looked at 169 men who completed a 100k ultra marathon and the variables which might have affected their finish times. They took into account such factors as upper-arm circumference and Body Mass Index (BMI), but also examined each athlete’s training schedule leading up to the event. They found that the volume and intensity of their training had a much more significant impact on their

Photo Steve Bardens/Getty Images

“You can be whatever shape or size you want, as long as your training is committed”

your typical ultra-running endurance athlete. He’s a big guy: nearly six-foot tall and 86kg. His fitness regime is a fine balance of road and trail running, cycling and gym-based resistance work, and there’s no question he’s carrying a decent amount of muscle up top. He laughs at the contrast between his physique and that of celebrated mountain runner Kilian Jornet, who’s a few inches shorter and a whole 27kg lighter, but Peart feels he’s flying the flag for bigger blokes who want to get involved in endurancebased adventure events. “I’m not sure I’ve ever felt at a disadvantage,” he says. “I’ve definitely felt overlooked and even judged for the amount of muscle I carry and my physical appearance. I guess that only fuels my desire to prove doubters and the stereotype wrong. So maybe, in actual fact, that gives me an advantage over others.”

performance than their body shape. Put simply, a large athlete who commits to training hard can easily overcome any limitations placed on him by his size. Of course, Peart’s impressive combination of strength and aerobic fitness, along with the super-tough events he chooses to compete in, represent the extreme end of the running spectrum. He’s keen to point out that any kind of running has something to offer to big men – whether muscular or simply overweight. Many men who fall into these categories believe that running isn’t for them – they think they’re simply too large. For those feeling self-conscious about even starting to run, Peart has encouraging words: “In the running community, I’ve met people of all different sizes and abilities. One thing is true: you can never judge a book by its cover. I was advised when I started training to leave my ego at the door. Stay in your own zone and don’t focus on where others are at or what they think.”

Seek Support

Bigger runners might prefer the impactreducing cushioning of maximal or CHECK support shoes. Heavily cushioned OUT OUR shoes lessen the force going PICK OF THE SIZE AND STAMINA BEST CUSHIONED through your joints as your feet RUNNING SHOES Peart believes it’s a myth that to enjoy a tough running strike the ground, which can be ON P26 event like the Adidas Infinite Trails you have to conform useful – and potentially injuryto the traditional slim, ‘racing snake’ image of the male preventing – for big blokes new to the runner. “If we’re talking about competing at the highest stresses of running. level, then yes, slim probably helps,” he says. “But to simply

MAY 2020

IN FOCUS BIG MAN’S RUNNING PLAN

Photo Johny Cook/Tribe Run for Love

Peart recently completed Tribe Run for Love: a six-day 280k ultramarathon

“I’ve often seen that shape doesn’t always reflect performance – big guys can be very quick”

MAY 2020

STAY IN YOUR LANE This advice is echoed by Dr Carla Meijen, an expert in endurance sport psychology at St Mary’s University in Twickenham. She acknowledges that feeling different to other runners often leads to self-consciousness, which itself can be a barrier to exercise. One way around that is to develop what she calls a “higher quality of motivation”. Don’t start out by comparing your body to those of other, more experienced runners, is her advice. “Focus on your own progress and identify ways to enjoy running,” she says. “Find ways to make it enjoyable, like turning it into a social activity, listening to music you like, or identifying new running routes in an enjoyable environment.” Dr Meijen points out that feeling part of the running community is ultimately a great motivator, but no-one, whatever their body shape, gets there straight away. The sense of belonging comes from increased feelings of competence and confidence. “Self-belief in endurance activities is often developed through incremental increases,” she says. “Focus on how you feel your fitness is steadily increasing: noticing how that 5k run feels like less effort is a good example of how it can be done.”

Photo The Vitality Big Half

JOIN THE CLUB

“Running has changed my life”

A DA M CA R D I N A L , 5 1 , F R O M O X F O R D S H I R E , S TA RT E D R U N N I N G S E R I O U S LY I N 2 0 1 3 W H I L E RECOVERING FROM CANCER. HE RAN THE 2017 LO N D O N M A R AT H O N W E I G H I N G N E A R LY 1 2 1 K G . SINCE THEN, AND WITH HELP FROM WERUN C O A C H TO N Y P O U N D , H E ’ S LO S T 1 9 K G A N D I S T R A I N I N G F O R A N U LT R A M A R AT H O N .

“I always felt conscious of my size: I felt I was being silently mocked by those agile, speedy runners you see flying around. Going to parkrun really helped with that, because there are so many different people there and it’s such a supportive atmosphere. You soon become part of the community and realise nobody’s judging you. Running has changed my life. I feel good now and I run five days a week. As for my body, I definitely feel better about it. I still have work to do, but I’m going in the right direction and that gives me immense pride."

It would be wrong to think there is just one door to the world of running through which everyone must pass. Solo running is not for everyone and it’s a fact that many people are turned off by the prospect of miles and miles of pavement pounding. For those guys, team sports can provide a real alternative, and for larger men rugby is the obvious choice. It also neatly sidesteps the self-consciousness issue. Tom Batchelor is head of sports science at Premiership club Harlequins. “Running is integral to rugby,” he says, “The boys will cover three to five kilometres per training session, but that’ll be made up of rugby games and drills. We try to get all of their running from games, as it allows us to develop technical and tactical skills alongside their conditioning.” So, no running for running’s sake for the big men of professional rugby. And while sharing a pitch with 29 other large blokes, no one’s going to feel self-conscious about their size. Quins players train like that three times a week, potentially running upto 15k in total, not including matches – more than enough to significantly improve anyone’s fitness. Another factor that stops many larger men from running is the concern that their size makes them more prone to injury. “We spend a lot of time on developing their sprint technique, which not only helps the boys move faster, but also reduces the risk of injury,” says Batchelor. “We also put an emphasis on mobility and recovery, to help the boys stay on top of niggles.”

RISK VS. REWARD However, on the subject of injuries, some are starting to question whether there really is a proportionate link between size and impact-related damage, with at least one study suggesting there is no correlation at all. Although Paul Hough, a senior lecturer in exercise science at St Mary’s University, does urge caution. He says such findings could be affected by what’s called ‘participation bias.’ Larger people are less likely to run as far or as fast as their lighter counterparts and are therefore less likely to pick up runningrelated injuries. That said, Hough has the same injuryprevention advice for all new runners, be they big or small. “Gradually incorporate running into your fitness programme and avoid sudden increases in running volume,” he says. “While there’s no universal recommendation, I usually suggest a ten per cent increase applied every two to three weeks. When progressing a running programme, it’s a good idea to increase one variable (speed or distance) at a time to avoid an inappropriate overload, which may cause injury.” Hough takes care to add that, while running can be an excellent way to burn fat, larger people who may be obese need to be particularly careful. “To them, I’d suggest doing low-impact, weight-supported endurance exercises first, such as cycling or using the cross-trainer. Lose some body fat before taking up running, as that will reduce the strain on the joints.” When it comes to injury, Tony Pound, a WeRun (werun.co.uk) coach based in Oxford, takes a cautious approach with all his clients, irrespective of body size. “I work on MAY 2020

IN FOCUS BIG MAN’S RUNNING PLAN

HIIT It

WeRun coach Tony Pound suggests some interval-based running sessions for bigger blokes

running technique and use running drills,” he says. “I’ll often do these on a football pitch rather than the road, to reduce the impact stress, and I recommend all runners switch up the surfaces they run on.” He also warns against larger men seeing running as a ‘silver bullet’ for changing their body shape: “Losing weight can actually be quite difficult through running. It’s often the resulting change in lifestyle that’s actually the catalyst for weight loss. Running should be part of an overall change in lifestyle, which can involve nutrition changes, as well as other forms of training.” Pound, who also works with an Oxford running club, agrees with ultra-athlete Peart when it comes to not judging runners by their size: “I’ve often seen that shape doesn’t always reflect performance – big guys can be very quick. If you look at the London Marathon, there are some great times achieved by larger blokes.” He’s worked with runners of all shapes and sizes, and says a good coach can help with those early feelings of self-consciousness. “Men come to running for various reasons and it’s important to understand their ‘why’,” he explains. “If weight loss is the goal, things like lifestyle need to be taken into account, too. They see then that running at speed isn’t necessarily the objective, and that can take the pressure off.”

“These workouts are aimed at promoting leg turnover, to get you used to running at speed and into the heart-rate zone that encourages fat burning.”

SHORT AND SHARP

Warm up: 10 min easy jog Sprint for 5 secs, rest for 5 secs Sprint for 10 secs, rest for 10 secs Sprint for 15 secs, rest for 15 secs Sprint for 20 secs, rest for 20 secs Sprint for 15 secs, rest for 20 secs Sprint for 10 secs, rest for 10 secs Sprint for 5 secs, rest for 5 secs Cool down: 10 min easy jog

Pound says every runner loses faith in themselves at some point in their running journey, particularly early on when people start to question if the struggle is really worth it. Becoming a runner isn’t easy for anyone. An experienced coach, a club or simply a strong support network of family and friends can be invaluable when your confidence dips. “Try to concentrate on the reason why you started to run in the first place,” he says, “and remember that every master was once a disaster. You will get stronger and you will get faster – it’s a process and you may just need help staying the course.” For his part, Mark Peart is currently training for the gruelling Ultra X Mexico, a 250k multi-stage race through the the heartlands of the Tarahumara, an indigenous people renowned for their long-distance running abilities. It’s fair to say that not many of those taking part in the race will have a 190lb frame like Peart’s, but he couldn’t care less. “I’ve always said there’s only two things you need to have a ‘runner’s body’,” he says. “Have a body, then go for a run!”

MAY 2020

HILL SPRINTS

Find a relatively steep hill Warm up properly Run uphill for 1 min fast, then jog back down easy Rest for 50 per cent of the time it took you to run up and down Repeat for 20-30 mins Cool down

Words Jim Old Photography Shutterstock / Getty Images

PATIENCE AND PRACTICE

Splashing down at a Tough Mudder event in New Jersey

MAY 2020

Photo Justin Setterfield/GettyImages

IN FOCUS OBSTACLE RACING

Obstacle course races can be a laugh with mates, but they also provide unique tests of full-body fitness requiring strength, stamina and a willingness to get absolutely caked in mud. Dan Cooper speaks to the best in the business to find out what it takes to swing, leap, crawl and plunge your way to a fast finish

An optimistic competitor thinks he’s spotted a way under the electric wires at Tough Mudder, Henley-on-Thames

Photo Bruce Bennett /GettyImages

aving progressed from flint arrowheads to haptic wearables, there’s a prevailing notion that throughout the course of history, technology has steadily improved the human condition. And yet, there’s an emerging pattern of thought that suggests our reliance on technology is betraying the very essence of what makes us human: our fundamental abilities to communicate, to think, to feel, to move. Is it any wonder, then, that since the turn of the century, an increasing number of us have been ditching the trappings of the modern world to blaze the same trails as our ancestors? Wading through icy water, leaping through flames and navigating dizzying heights – in a world where technology has rendered us increasingly passive, more and more people are seeking out the sorts of threats that we have spent millennia trying to escape. To tackle the sort of obstacles that reconnect us with our primal selves, reminding us fundamentally of who we are and what we are built for. Enter then, the world of obstacle course racing, known more commonly as OCR. Hailed by its supporters as the fastest-growing sport in the world, OCR certainly has the numbers over the last decade to bolster its claim. With global participation thought to be around 20 million participants, revenue ever-increasing, payouts growing to as much as $20,000 per race to support professional athletes at the top of the sport, and widespread clamour for OCR to feature at the Olympic Games, the sport has never been stronger.

“Now when I go for trail or road runs, they’re the easiest things ever. OCR makes running seem simple”

TOUGH UPBRINGING Look up OCR online and you’ll most likely encounter a glossy kaleidoscope of Instagram-friendly images promoting the sport; the harnessing of social media has been key to OCR’s booming growth, especially in America. However, the true home of the sport is far more unassuming. At a simple horse sanctuary in South Staffordshire, the inaugural Tough Guy was staged in 1987. Billy Wilson (affectionately known by OCR enthusiasts as Mr Mouse), a former British

Army Grenadier Guard, broke away from the growing marathon scene, realising that to truly challenge one’s limits, distance alone could not suffice. As he puts it, “Athletics was stuck in bureaucracy. They [the original Tough Guy competitors] needed what toughened me. Would they hide or shy? My years in Guards Camp, every day was a rude awakening, doing rough and ready assault courses, and wading through rivers.” Longtime OCR devotee Jason Richards was MAY 2020

IN FOCUS OBSTACLE RACING

The 50ft ‘Brandenburg Gate’ pierces the fog at Tough Guy, the oldest official obstacle race

Photo Harm Dommisse

at that first Tough Guy. “I didn’t know what to expect,” he remembers. “It was like a brutal cross-country, with slaloms and mud and a few obstacles. I do remember one obstacle that was just bales of hay, 20 or 30 feet tall.” For Jonathan Albon, a six-time OCR world champion, both of the sport’s strands – amateur and professional – offer distinct appeal. “There are definitely two different factions,” he says. “You can go and do it, test yourself alongside OCR world champ Jonathan Albon emerges friends, help each other and have fun. But from the icy waters of then it also does make a great sport for racing The Iceman during the competitively, pushing the boundaries of what Strong Viking OCR you can do. It’s great to do because it offers whole-body fitness.” But with images of OCR runners wielding spears DRAWN TO DISCOMFORT (as in the Spartan events) or running electrified gauntlets Whatever your thoughts, the popularity of OCR is splashed over social media, there are those among the undeniable. And while each event adopts a different form of trail-running community who label some of OCR’s more branding, ultimately it’s the uniqueness of their courses and ‘photogenic’ events as the preserve of so-called ‘weekend how fearsome their obstacles are perceived to be that draws warriors’, arguing that they’re an overpriced way to in the thrill-seekers. experience what they do all of the time. Albon disagrees: James Appleton is a three-time Tough Guy champion “There is a big difference between trail running and who has since competed in OCR across the globe. For him, OCR. It’s a different thing to be able to grit through. a true OCR experience needs to offer real challenge and I know it’s an expensive way to put yourself through variety to test the body and mind: “There are events setting a load of pain, but there is something about getting up around the world that are paper-thin – a few 12-feet cut up, dragging yourself over stuff and under stuff, walls, a fire jump, a rope climb – but it needs to be more getting freezing cold but living through it. Now epic, rather than just marketed well. It’s not just about when I go for trail or road runs, they’re the getting photos that make you look like Rambo with a couple easiest thing ever: all you have to do is put one of fire jumps.” foot in front of the other. It makes running a Wilson, as the sport’s founder, is equally scathing of marathon seem simple.” “Disney-style” events, citing the “winter ice and snow”

MAY 2020

Overcome Any Obstacle six-time OCR world champion Jonathan Albon reveals how to tackle anything in your way

“If the bars aren’t slippy, you should do a long monkey swing, where your hands swing down by your hips to gain momentum. That’s the only way you’ll do a really long line of monkey bars, because it gets fresh blood into your hands.”

Photo Mike King

Monkey Bars

Net Climb

“Use both hands on that vertical middle strand that runs between your feet. Take big steps. Flip over the top if it’s safe to do so.”

Halfpipe

“Don’t take too long a run-up, but do keep running for as long as you can, maintaining as much shoe rubber on the ramp as possible.”

Overhang Wall

“Grab onto the top of the wall and swing your legs forward then back, to pop yourself over the top.”

Heavy Carry “The most important thing is to switch shoulders before you get too tired. Start off nice and slow, hiking rather than running.”

MAY 2020

IN FOCUS OBSTACLE RACING

UK OCR Events to Try

Tough Guy £95, toughguy.co.uk The Godfather of them all and the ultimate pilgrimage for OCR purists. Spartan Race £45-£55, spartanrace.uk Like burpees and throwing spears? Fancy yourself as having the legendary endurance of a Spartan? With a series of UK locations, this could be the race for you.

as essential ingredients, as well as claiming that the permanent installation of his obstacles allow them to be built to a more fearsome specification, with some, he states, having never been bested. “Our assaults are built permanently and are truly frightening and fearsome,” says Wilson. “There are still two that nobody has ever completed: ‘The Berlin Wall’ [built for Jackass star Bam Margera] and Stair Diving: a 15ft paradise tree and net climb with a diving forward roll as the way down. No-one has completed these.”

If even seasoned daredevils like Margera can’t complete some of the death-defying feats required to complete a course, what chance for the rest of us? According to Albon – who also happens to be an International Skyrunning world champ – it’s all about preparation. “It’s generally important to have an all-round fit and healthy lifestyle,” he says. “Running is good, but then so is cross-training, cycling and skiing, to give yourself a good aerobic base. I do general strength training, which helps with the running, but then also a little extra for the upper body – not too much, though, as you don’t want unnecessary bulk. You want to be like a rock climber who can run. I do rock climbing and bouldering two or three

Wolf Run £45, thewolfrun.com A highly rated, fun and accessible OCR event with a summer offering: perfect for a first attempt with mates. Nuclear Races £79, nuclear-races.co.uk With a series of events to suit your preferred climate, Nuclear is also packed with crazy obstacles to test yourself against. ‘Blast’ is the big one and ‘Fallout’ is the big freeze. Tough Mudder £55-£159, toughmudder.co.uk Hugely popular OCR events with no-expense-spared obstacles and loads of locations across the UK.

MAY 2020

“Expose yourself to uncomfortable situations, like running with wet clothes and with stones in your shoes. Forget your perfect playlist and your comfy trainers”

Photo Getty Images

PAIN PREP

Kit Check

Top

If it’s cold, neoprene is the way to go. Otherwise, opt for a slim-fitting, sweat-wicking technical tee. Try this: Joma T-Shirt, £19.34, joma-sport.com

Photo Carl de Souza/Getty Images

While every obstacle race is different, one thing is guaranteed: you won't escape without getting caked in mud

times a week, which really helps with grip strength.” Whatever level or style of training you adopt, Albon recommends working on some simple, key elements. “The most important aspect is the running,” he says. “But you also want to have a strong core and work on grip strength, as obstacles requiring that are becoming more frequent. Finally, expose yourself to uncomfortable situations, like running with wet clothes on and with stones in your shoes. You’re going to have to get used to it – forget your perfect playlist and your comfy trainers.” The future is bright for OCR, but Albon is cautious about diluting the purity of the sport just to engage potential TV audiences, eager for visual spectacle: “I don’t want to see standardised courses or ninja-style obstacles just because they’re fun to watch on TV. I want to keep some of the trail running, mud and normal obstacles, while still making the sport more widely known. For me, it’s the perfect form of fitness.”

Gloves

The main benefit is grip, but they also come in handy if it’s cold. Try these: Mad Grip Plus Glove, £8.80, aspli.com

Shorts

Unlike baselayers, shorts don’t soak up water and your legs will dry more quickly. Try these: Reebok Spartan Pro Mud Short, £34.95, reebok.co.uk

Shoes

Get a shoe with good grip and, if there’s water involved, fast-drying fabric. Try these: inov-8 Mudclaw G 260, £140, inov-8.com

MAY 2020

IN FOCUS RUNNING PSYCHOLOGY

N O H T A R A T M NDSE I M WHETHER YOU’RE A COMPLETE BEGINNER OR A VETERAN OF THE DISTANCE, RUNNING 26.2 MILES IS A TEST OF THE MIND AS MUCH AS THE BODY. TO HELP YOU GET YOUR HEAD IN THE GAME, SPORTS PSYCHOLOGIST DR JOSEPHINE PERRY REVEALS FOUR COMMON ‘MARATHON PERSONALITIES’ AND HOW TO HARNESS EACH TO YOUR ADVANTAGE MAY 2020

IN FOCUS RUNNING PSYCHOLOGY

n most sports, you’re up against competitors: people you can eyeball across a net or a pitch. But when you’re on the start line of a marathon, the enemy isn’t another runner, and often it isn’t even the distance or the course. The enemy is in your own head, as the process of pushing yourself to the limit can see even the best elements of your personality turn against you. Diligence, drive and competitiveness are great for marathon runners – until, that is, they make you set off way too fast and you feel your legs blow up. Enjoyment is an admirable goal, but chasing it can prevent you reaching your potential. Optimism and ambition are brilliant traits, until you set an overly ambitious target and never actually achieve it. Perfectionism helps you set high targets and work harder than ever to hit them, but as perfection is impossible to achieve, your love of running can get crushed when things don’t go to plan. Knowing your marathon personality – what it is, and the strengths and weaknesses it gives you – can mean that instead of burying your head in the sand, you can put in place tactics to ensure your brain becomes your biggest supporter, rather than your harshest rival.

Competitive Clives have lots of great attributes for the marathon. They tend to set tough targets, persevere until they reach their goal and find good people to learn from. But being competitive can lose you friends. You might seem distant or unapproachable, stressful to be with on runs that don’t go to plan, and very hard work if you get injured. Your mental toughness also means you may ignore niggles, as you don’t want to take time off training, but in doing so you risk long-term injury. Martin Green is competitive. The 45-year-old from Conwy, North Wales, has been running marathons for 15 years. “I’ve been competitive since I can remember – anything I play, I play it to win,” he says. And the competitiveness has pushed his performance no end, helping him achieve a PB of 02:30:50 at the age of 44. “People often ask me how I run so much,” says Green, “and it’s probably down to my competitiveness. I’ve run seriously for so long now that I have ingrained habits. If I were to miss a run it would send me crazy. I would say in the past four years I have missed no more than a handful of runs that weren’t down to something unavoidable.” The problems, though, come when the competitiveness overrides everything else. “I don’t know how to back off,” Green continues. “There have been times where it would have been better for me to DNF [did not finish] a race and have another go the following week, but I honestly don’t think I have it in me.”

E V I T I T E E P V I M L CO C

SOLUTION Use your personality to set ambitious goals, drive towards your targets and stay focused in races. But also remember there is a bigger picture and one session isn’t the be all and end all. You gain your fitness over months and years, not a few weeks. It’s also important to keep your competitiveness against yourself, rather than others. You have no control over their ability or the work they’re putting in, whereas you do have control over your own effort.

MAY 2020

Too much, too soon: a Competitive Clive struggles through the pain at the 2017 TCS New York City Marathon

A Good-Time Gordon soaks up the atmosphere during the 2018 Virgin Money London Marathon

For Good-Time Gordons, the marathon is not about personal bests, but highfives. The atmosphere and excitement are their fuel. Good-Time Gordons benefit from the support they get in training, the people they meet in the running community and the feeling of exercising while surrounded by others. The fun and effort levels they bring to the race are brilliant. But accepting they will always hang out near the back can limit opportunities, as any tough conditions on race day have to be sucked up for so much longer. Dom Tulett, 40, has been running marathons for 17 years. For him, race day isn’t about how long it takes him to cross the line. “I love the shared experience of it,” he says, “thousands of runners all with largely the same goal. I stop to chat to friends watching on the route, return high-fives to spectators and listen to the bands along the way. It’s a huge spectator sport, and hardly anyone in the crowd cares about

E M TI N D DO O GO GOR

who wins or hits a specific time – they cheer all runners, regardless of performance. I feel a little less ordinary when I run a marathon.” Tulett worries if he ran faster, his race would be completely different. “For me, it’s a sensory experience: sights, sounds, emotions, pain. I think I’d lose a couple of those.” But he knows it can be tough for him and his fellow slower runners. “In the London Marathon there is a stretch heading out towards Canary Wharf, where faster folk are running back, miles ahead of you – that’s hit me hard before.” To counter any lulls in motivation, Tulett prints his name onto his race vest. “I will wave or nod to anyone who shouts my name out,” he says, “and if that starts to fail, I’ll have in my head that it’s not about me, it’s about raising money for Teenage Cancer Trust, who are helping a friend’s daughter who has a rare form of cancer. Running a marathon really is nothing compared to that.” SOLUTION To use your character well, focus on enjoying the process, inspiring others and adding to the excitement. To reduce disillusionment on courses where supporters are scarce, remember why you run and what it means to you.

MAY 2020

IN FOCUS RUNNING PSYCHOLOGY

Runners who are highly ambitious, but limited in time or talent, can get pretty deluded when the goals they set seem to move out of reach. They have so much passion for running, but without having worked out why they are pushing for that target, or even if that's the right target, their efforts may be in vain. Russell Bentley is a 38-year-old marathon runner with an awesome PB of 02:20:20. The benefit of his ambition is that on race day he gives it everything. “You go all in,” he says, “and the feeling of knowing you met a challenge and gave your absolute best is inimitable. When I ran my marathon PB, I crapped myself and I was having nosebleeds for days afterwards – I was right on the edge of what I was physically capable of. I know for certain I could not have given more.” Bentley’s ambition is so strong that, in trying to replicate previous success in track running, he actually keeps missing his marathon goals. “Sometimes, I wish I could execute a marathon with more precision and control,” he says. “I don’t seem to be able to perform if I’m not on that edge. The adrenaline and heightened awareness, with more at stake, the potential for a best ever time, means I often fail spectacularly, rather than just a little bit, which can be quite hard mentally. I have tried to run with less ambition and more precision – more head, less heart – but I find myself bored, disinterested and unable to enjoy the race or perform well.”

S U O I T I N B A L M A A

SOLUTION If you are overly ambitious, use it to run with passion, but also try to find your purpose. A strong purpose for your marathon will help you stay on track and hit your goals. If you can’t find that purpose, at least make sure you’re in great shape, so you don’t hurt yourself too much when pushing to your limits.

MAY 2020

David Wyeth of Chorlton Runners is helped across the line at the 2017 London Marathon after running himself to exhaustion

Perfect Petes obsess over fine details, which has the potential to lead to lack of enjoyment or burnout

Perfectionists can achieve a lot. They tend to be highly motivated, conscientious, processdriven, hard-working and strive to be the best. They often use a ‘marginal gains’ approach: focusing on each tiny element, so they nail every skill and improve as runners. But with the positive comes a lot of angst and anxiety about not achieving perfection, leaving you feeling like a failure. It can ruin a racing mindset, as you become afraid to take risks and are brutal on yourself when you inevitably don’t achieve the impossible. That can lead to everything from burnout, to anxiety and depression. One such perfectionist is 31-year-old Jonathan Tindall. His perfectionism has helped him achieve a PB in every race he has run – currently it sits at 02:42. “I have a drive to do the absolute best that I can,” he says. “In training, that means I complete every session my coach prescribes. That can include 3:30am alarm calls to get long runs in before work.” Tindall follows a training plan that requires him to stay

Photography Getty Images

T C E F R ET E E P P

within very specific heart-rate (HR) zones. “During sessions, I use HR as a personal competition to try to make sure I don't stray out of the zones, which helps me meet the aim of the session perfectly.” But while there are performance benefits, Tindall has found his perfectionism holds him back when he becomes inflexible around training. “I often feel obliged to complete sessions even if feeling unwell,” he says, “which can add additional fatigue and inhibit recovery.” A good relationship with his coach helps reassure him if sessions are adapted, and celebrating each small goal has also helped him cope better with his perfectionism. “I try to use any mistakes I make as a positive learning point,” says Tindall. “Last year, I injured my knee due to overtraining and since then I feel I have a better understanding of my body’s limits and capabilities.” SOLUTION Use your perfectionism to stay focused and to put in the efforts your training plan requires. But learn to listen to your body or your coach, and think about the bigger picture. If you’re able to accept that sometimes injury or life can get in the way of training, you’ll be able to see adapting is worth it if it gets you to the start line in one piece.

MAY 2020

THE

Photography JKai-Otto Melau

Ultra runners endure sleepless nights, scoff pizza in hailstorms and lose toenails by the half dozen. Yet more people are joining the pain train than ever before. Matt Maynard digs deep to expose the secrets behind the suffering

MAY 2020

“Every year, the unofficial ultra-running world championship – the UTMB – is held in the Alps”

IN FOCUS ULTRA RUNNING

here once was a time when neighbours whispered about the local jogger who dared to run a marathon. It was the king distance. Invented, so to speak, by a Greek messenger who collapsed of exhaustion after completing the distance. There was nothing harder. Neighbourhood Jogger Man was an eccentric: a runner who took things to extremes. But he was also respected for his grit and his determination. He was structured. He ate his greens. He stretched and he went to bed early. Gradually there were more neighbours at it. At work, it seemed that half the office had run a marathon. Some even began to take it less seriously, chancing their way around the marathon course dressed as a rhino. Or carrying a telegraph pole. Or both. Somehow the marathon had lost its mystique. The neighbours who took on the marathon didn’t even seem to be that fit; they just didn’t seem to be afraid of 26.2 miles anymore. One day, a friend of a friend came to the pub with a medal and a story that he had run 50 miles – non-stop. It seemed like a tall tale, probably a mix up of metric and imperial. But then it was on the telly, too. Mad blokes running across deserts, through jungles and over mountain ranges. Some of the races apparently went on for days. Nobody seemed to be running marathons anymore. All of a sudden, everyone was going ultra.

Develop an Endurance Mindset

ULTRA POPULAR In truth, ultras have been around for a while. The 100-mile race – the maddest, baddest ultra distance of them all (well, almost) – has been around since 1974. Gordy Ainsleigh set out that year to attempt the Tevis Cup Challenge, a 24-hour, 100-mile horse ride between Tahoe City and Auburn, California. Ainsleigh, however, attempted it on foot. Incredibly, he made the cut off with 18 minutes to spare. It took just five years before the nascent foot race was sold out. Across the pond, Brits have been running ultra-distance races for decades. But for years, it’s been a black-sheep sport: a lifestyle-activity, with ultra runners more akin in spirit to climbers and surfers than split-taking road pounders. Perhaps it was the varied race terrain that made the sport hard to define, or the wildly varying finishing times. Or maybe the seeming lack of attention given to nutrition, sunset or any sense of discomfort whatsoever. Any sport that involved running after vomiting and shitting in the woods wasn’t going to sneak past the International Olympic Committee any time soon. Yet the last five to ten years has seen an explosion in the sport’s popularity. The Lake District is the spiritual home of mountain running in the UK, with its sign-up-on-the-day fell races and celebration cakes. Now, though, it also hosts the wildly oversubscribed Lakeland 50-mile and 100-mile races every July. This Photo Phillip Reiter

Tom Owens leads fellow ultra athlete Kilian Jornet on a mountain run

sports psychologist Dr Josephine Perry on how to conquer the ultra distance What coping strategies do you give your clients for breaking down intimidating, potentially painful races? “When they are doing short, faster races, I help athletes focus on themselves, their bodies and what they are feeling. However, when they get to the really long distances, I tend to find that distraction can work best. Running with others can be a really good strategy for this. Podcasts can be good if you’re allowed headphones. Having specific topics to think about can also work well. “You can break the run down into specific chunks that have obvious beginnings and ends (such as aid stations or checkpoints), or make up your own breaks, such as the top of the big hill, where you can give yourself a treat so you have something to look forward to. 100k sounds (and is) a really long way, but ‘20 parkruns’ can feel much more doable.” Any other tips for keeping the mind sharp and focused on the task? “I sometimes get my clients to develop a mantra for the key races that mean a lot to them. You’ll need to think about why you run, what it means to you and why that race is important. If you can develop that into a short phrase you repeat over and over when the tough times hit, it keeps your mind focused and blocks the part of your brain telling you it’s OK to quit.” Dr Josephine Perry is a chartered sports psychologist and author of Performing under Pressure: Psychological Strategies for Sporting Success – as well as this issue's marathon mindset feature, on p47.

MAY 2020

Photo Jean-Pierre Clatot/Getty Images

annual ultra is so popular that entries opened for just three hours on 1 September for the 2020 edition. And even if you did enter your details within the window, you had to cross your fingers that you got picked in the lottery that followed. Over in the US, Ainsleigh’s race – now known as the Western States 100-Mile Endurance Run – has become so hard to enter that hopefuls will sometimes have to wait eight years. Each year, they need to run a qualifying 100k race and reapply. The chance of being selected as a first-time applicant in the 2017 lottery was just 2.5 per cent. Applicant numbers continue to grow, increasing by 14 per cent in the last year alone. Today, ultra runners may plan their year around races that will allow them to qualify for lifetime goal events a year or so down the line. That may require

travel to a different country or even continent. Every August, the unofficial ultra-running world championship is held in the Alps. The Ultra Trail du Mont Blanc (UTMB) begins in Chamonix, France, and covers 171k of mountainous terrain through Italy and Switzerland, before closing the loop to the start line. So popular and prestigious is this race that the organisers now charge other international ultra races simply for the privilege of being a UTMB qualifying event. Ultra running, in short, has entered the mainstream. So what’s all the fuss about? And how do you get started yourself? Skin-and-bone blokes with minimal training, flashy watches and uncompromising splits get round a marathon course. But they get shut down by

Not your Typical Runners

Joss Smith, 36

Neil Williams, 40

Ian Moore, 50

Neil Gow, 54

“I ran my first mile in the summer of 2017. That November I ran the Vegas Rock ’n’ Roll Marathon, weighing 170kg. It was tough, but spurred me on to go even further and last December I ran the 100k Across the Years race at a slimmed-down 127kg.”

“The hardest race I’ve run was Lakes in a Day: 50 miles with 4,000m of ascent, north to south across the Lake District. But personally, I’ve always been impressed I can run ultras despite not looking like a stereotypical runner.”

“I’m a ten-time ultra finisher, but still approach every race with caution – all ultras need your respect. You can ‘scam’ a marathon with minimal training, but not an ultra. I love this sport for the challenge it presents to overcome suffering.”

“Three years ago, I ran a half marathon carrying a telegraph pole to raise money for a mate who had been paralysed. Since then I’ve run multiple multi-day races in Scotland. I’m not fast, just old and stubborn. Running ultras clears my mind.”

John Logan, 46

Giorgos Touma, 41

Christian Cullinane, 48

Eddie Arthur, 61

“Choosing an ultra is very much like choosing my next backpacking adventure, only I can complete the trek over the course of one event, rather then a whole week. I find that running through big scenery enhances the meditative effects of a hike.”

“I run ultras to prove something to myself. It’s about self-acceptance. I thrive on the challenge of controlling the urge to ‘quit’ when things become difficult. My hardest was a 50k up Mount Olympus, with 4,000m of elevation gain.”

“I’ve been running ultras for 20 years, including Marathon des Sables, UTMB and the 130-mile Iditasport Winter Challenge. Ultra running continues to appeal because it is simple and therefore attainable, irrespective of talent.”

“Ultra running is the perfect solution for old fell walkers like me who want to go a bit faster, and conventional runners who want to go longer. What could be better than spending a long day hiking and running in the mountains?”

MAY 2020

IN FOCUS ULTRA RUNNING

ultra marathons. Ultras draw participants with the challenge of running beyond 26.2 miles, but what keeps them in the sport is the less immediately obvious element of adventure. Races normally take place off road, over lumpy terrain. The seemingly ridiculous distances involved mean that walking is encouraged in sections (even the pros walk the hills) and while marathon runners hit the wall, ultra runners crash through it. Often a little weep in the rain and a kind word from a new friend gets you back on your feet and moving forward again.

EATING COMPETITIONS Men of surprising shapes and sizes toe the start lines, and whereas waif-like marathon runners snack on energy gels, ultra runners often opt for as many calories as possible – mid-run cakes and pizzas aren’t unheard of. In fact, the sport is often described as an eating competition with some running thrown in. Legendary ultra runner Scott Jurek was famous for his ability to eat peanut butter and jam sandwiches while cranking out seven-minute miles. Sufficient fuelling, Vaselining and emotional self-maintenance will make or break your race,

Kit Check

and the split-watching welltrained runner will often get burned off in the final stages by a heavier built runner who has kept his head and stomach in good spirits throughout. The variables in an ultra are high, yet the end goal is simple. The boileddown experience of living in the moment is what often tempts runners to experiment on themselves with increasingly testing challenges. Tom Owens is a British Salomon-sponsored ultra runner. “It sounds simple,” he says, “but I try not to think too much. I concentrate on breathing and just getting to the next checkpoint to refuel. I try to remember that there will be many peaks and troughs throughout the journey, and that I will experience multiple second winds. It’s refreshing to focus on nothing other than moving forward, energy, pace and nutrition.” Tobias Mews is author of 50 Races to Run Before you Die, as well as the new online race training resource hardastrails.com. “A couple of years ago, I ran a hundred-miler called the Grand Raid des Pyrenees,” he says. “I fell into a ‘death march’, where every step involved me fighting with the urge to quit. Helpless and in pain, I watched as dozens of people overtook me. But somehow, the sense of exhilaration you get at pushing your body beyond those limits and succeeding is what makes it worth it. The race was every bit the adventure and exactly what I was looking for. I didn’t give up and that’s all I cared about!”

Pack

Look for one with support straps (at least two across the chest) to stop it bouncing around on your back. Best to fill it in the shop and test how it will feel when used in anger. Try this: Ultimate Direction ULTRA VEST 4.0 Trail Running Vest, £73.50, ultramarathonrunningstore.com

Shoes

Pick shoes appropriate for multi-terrain use. They will need stiff rubber studs for off-road running and hard-wearing upper material to prevent rips developing. Try this: La Sportiva Bushido II, £116.96, alpinetrek.co.uk

Entry-level Ultras

5 beginner-friendly events across the UK Kintyre Way Ultra (51k) 9 May, £45, kintyrewayultra.org The Kintyre Way is one of Scotland’s most scenic long-distance paths, offering serious trail running in jaw-dropping surroundings. Tiree Ultramarathon (35 miles) 6 September, £38, tireefitness.co.uk A full loop of this incredible island off the west coast of Scotland. Well marshalled, with top prizes and a ceilidh to conclude.

DownsLink Ultra (61k) 4 October, £43, sussextrailevents.com An ideal first ultra on largely flat footpaths and bridleways from St Martha’s Hill, Surrey, to Shoreham- by-Sea. Endurance Life Suffolk (53k) 24 October, £66, endurancelife.com/suffolk A relatively flat and scenic coastal ultra that’s easily accessible from the capital on a weekend.

MAY 2020

Photography Getty Images

Endurance Life North York Moors (54k) 3 October 2020, £66, endurancelife.com/northyorkmoors A rich and varied course through the national park, following dry stone walls and disused railway lines, and weaving between hardy sheep flocks up on the moors.

Waterproof Jacket

Put some distance between you and hypothermia for your more adventurous outings, with a fully taped and seamed outer layer. Try this: Raidlight Hyperlight MP+, £184.99, ultralightoutdoorgear.co.uk

WORLD AT HIS FEET

MEET THE MAN WHO RAN A M A R AT H O N I N EVERY COUNTRY ON EARTH

IN FOCUS BIG INTERVIEW

hen he crossed a makeshift finish line in Athens on 10 November 2019, Nick Butter became the first person to have run a marathon in each of the 196 countries on Earth. His 674-day round-the-world adventure pushed the limits of physical, mental and logistical endurance. He ran through war zones, heatwaves, food poisoning and dog attacks, taking over 400 flights in the process. More importantly, he has raised over £200,000 for Prostate Cancer UK. A few months on from his extraordinary feat, Men’s Fitness caught up with Butter to find out what it takes to run the world.

It's not all hard graft as Butter leaps over a pyramid in Egypt

Men’s Fitness: Never mind the running, the logistics of organising a marathon in every country on Earth must have been a mammoth undertaking. Talk us through some of the planning process. Nick Butter: “The planning period was around 18 months. We believed we needed about 220 flights, with 90 visas, and we were aiming for the whole thing to take 18 months. The end result was 23 months – exactly 674 days – and from that planned number of 220 flights, we had so much go wrong that we ended up doing 455 flights, so you can get the idea of just how much changed, and that things didn’t quite go to plan. I suppose the answer to how we planned everything is simple: badly! We did do everything we thought was right, but there was a huge element of the unknown: for about 15 countries, we just had no idea whether we would get access to them or not. Funding-wise, we also dramatically underestimated the amount we needed and ended up spending ten times what we had planned to spend. But despite all that, I wouldn’t change it for the world. It was a genuine adventure and without all the things that went wrong, we wouldn’t be able to enjoy such ‘second-degree fun’ – the stories I have now certainly wouldn’t be half as good if it had all gone to plan.” MF: Why did you set yourself this challenge? NB: “I wanted to do something big to raise money for Prostate Cancer UK. I had met this guy, Kevin Webber, during Marathon des Sables [a 254k ultra marathon]. Kevin had terminal prostate cancer and was given two years to live, so I wanted to do something that was significant, in his name, to save other men. We hoped to do something big enough and running-related, but that also followed his example, which was all about grabbing life and going for it. We had a little think about what the challenge could be and eventually found out no-one had even attempted to run a marathon in every country in the world. So the plan was to do something for Kev, raise £250,000 for Prostate Cancer UK, set a load of world records and really let the media know that we meant business, trying to bring prostate cancer to the forefront of the public consciousness.” MF: Before you set off, how did you prepare physically for running so many miles? NB: “Easy: very, very badly. A few months before I was due to leave (on 6 January 2018), I broke my ankle, and between breaking my ankle and resting a while, I became completely immersed in all the planning that needed to happen in order to get to the start line – let alone the finish. I kind of forgot to train, in all honesty. I had done so much running, so many marathons and ultra marathons, that I thought the running would be completely fine. But when I was on the plane to Toronto on 6 January to start this thing, I realised I was heading for -25°C temperatures – the coldest marathon I would run – and I hadn’t done anything near a full marathon distance for about three months. Maybe that was a good thing, because my bones were fully repaired, but psychologically it was a bit daunting. That said, my previous experience with ultra running and my knowledge that I could do the distance over and over again – four marathons

MAY 2020

“I was robbed at knife point, had a close call with a cheetah, broke my elbow, had a minor heart attack and experienced lots of horrendous food poisoning” in a day sometimes – reassured me that I could handle two or three marathons in a week. Could I sustain that for two years? I had no idea.” MF: Picking one out of 196 can’t be easy, but is there a particular marathon that stands out as your favourite or most memorable? NB: “I experienced incredible kindness and selflessness in every country I went to. But the ones that stand out for me are Guatemala, El Salvador and Sierra Leone. These places are rarely number one on most people’s list of holiday destinations, but the people I met there made the journey so special. I ran around an erupting volcano in Guatemala – in a place called Antigua – which was just stunning. Yet that wasn’t even the best bit: the people I met really made the trip. If I could sum up the journey in one phrase, it would be the power of people. It was an exceptional time and the greatest moments involved great people.” MF: You ran in some war-torn and politically unstable countries – what was it like entering and running marathons in those places? NB: “Scary, definitely. When we crossed the border into Yemen, I found out the guy who was driving us was

In Niger, a young support crew helps Butter keep the pace

also smuggling goods into the country, using me as this distraction in the vehicle. When I realised that, it was terrifying. But I could write a whole book on the experiences of getting into these countries and the difficulties faced.” MF: Did you have any moments of genuine danger? NB: “Many! I was robbed at knife point and gun point, and kicked to the floor in Nigeria – in the centre of Lagos Market. It’s the biggest open-air market in the world and for a foreigner it’s a pretty scary place. I always thought that if I faced a situation like that I would just run away, but I couldn’t because there were just too many people. I also had MAY 2020

IN FOCUS BIG INTERVIEW

a very close call with a cheetah, which terrified me at the time, and at various other times I was knocked by cars, broke my elbow, had a minor heart attack because of the heat and experienced lots of horrendous food poisoning.” MF: You visited an average of two countries a week – even if you weren’t running marathons that would be tiring, so how did you cope with the effects of all that travelling? NB: “The way it worked out was actually more like three countries a week, followed by a longer break every now and then – sometimes it was even five countries a week. But the running was a very minor difficulty, compared with all the travel. Being on germ-infested planes, with poor food and delayed take-off and landing times was by far the hardest element. I lost 11kg in the first two weeks of Africa, a continent that took eight months to cover.” MF: What was the hardest run you did? NB: “Definitely Bangladesh. I had food poisoning that led to a kidney infection, so I was throwing up every mile. There were some amazing people there, who were showing huge amounts of support, but I just did not want to get out of bed. When I eventually mustered the energy, I was running around a smelly lake, which added to my woes.”

your ankles, but weren’t any real threat – but every now and then there would be a dog that would be a genuine threat. I got quite a lot of neck pain having to turn around looking at dogs to see if they were going to bite me or not. In the Marshall Islands, it seemed that every dog there did want to bite me, so I had to return to the safety of a small car park and run laps of that for 26.2 miles.” MF: Did marathon running become the norm by the end – like a 5k parkrun for the rest of us – or is covering that distance still a challenge? NB: “The running was definitely manageable, especially in the middle of the trip when I was doing back-to-back runs. The pacing felt easier and I got into a good rhythm. But then there were times when the temperature soared and sapped my strength, and running wasn’t easy at all. In the main, the running wasn’t easy, but it did become routine. I was getting my kit on, going out and I knew I just needed to finish the distance, no matter how slow or uncomfortable.” MF: Did you have much of a nutrition strategy? NB: “Eat as much as possible, as often as possible. I should have had about 5,200 calories a day, based on all the running and the travel, but with all the airport logistics and so on, I didn’t stand a chance of meeting that amount. I literally ate what I could, when I could, and the food became less and less healthy as the trip wore on.” Stumped: a lone tree offers a slither of shade in Lesotho, southern Africa

22 pairs of trainers

MAY 2020

-25°C coldest marathon

59°C hottest marathon

675 days on the road

1,222 miles run at night

5,419 miles run in total

755,000 miles flown

10,000,000 steps taken

Words Isaac Williams Photography @nickbutterrun & Pro Direct

MF: Is it fair to say aggressive dogs proved to be more of a theme than you expected? NB: “Dogs were definitely one of the biggest problems, because most of the time they were safe – they would yap at

Left: Butter with Kevin Webber and the whole supporting cast of runners, friends and family celebrating at the finish in Athens

MF: You finished in Athens – why there? And describe that feeling when you crossed the final finish line. NB: “Because that’s where the marathon began [according to legend, a soldier named Pheidippides ran 25 miles from a battlefield near the town of Marathon, Greece, to Athens in 490 B.C]. I ran that final marathon with a number of people, including, most importantly, Kevin. It wasn’t really thought Kevin would be alive for the start of the trip, let alone the finish, so crossing that line with him, hand in hand, was so special. There was lots of crying and lots of sadness, in some ways – for Kevin, for the journey being over – but also elation that we had finished this thing.” SO FAR NICK BUTTER HAS RAISED JUST OVER £200,000 FOR PROSTATE CANCER UK. YOU CAN STILL DONATE AT JUSTGIVING.COM/ RUNNINGTHEWORLD AND READ MORE ABOUT BUTTER’S FORTHCOMING BOOK AND DOCUMENTARY AT RUNNINGTHEWORLD196.COM

MAY 2020

GET FIT IN THE KITCHEN

ODE TO OATS

NUTRITIONIST TJ WATERFALL EXPLAINS WHY THE HUMBLE OAT IS A NUTRITIONAL POWERHOUSE PRIMED FOR PEAK PERFORMANCE

143.46% is the increase in non-dairy milk substitutes, such as oat milk, in the past decade.1

Photography Getty Images | 1. Family Food Survey

It’s not the prettiest or most exciting food around, but there are plenty of reasons for oats to get your heart racing. Packed with performance-boosting nutrients, they should be a dietary staple for anyone interested in fitness. As with other wholegrains, oats provide a load of fibre, complex carbohydrates and protein to supply a steady stream of energy, so including them in your diet can help boost both endurance and strength. Oats also contain impressive amounts of many important vitamins and minerals – including manganese, phosphorus, magnesium, zinc and thiamine (vitamin B1) – and they’re particularly high in antioxidants, including one group, avenanthramides, that are found almost exclusively in oats and have been shown to increase the production of nitric oxide. Nitric oxide is involved in many cell processes, including vasodilation (the widening of blood vessels), which helps to increase delivery of nutrients and oxygen to working muscles during exercise, thereby improving performance. And let’s not forget the powerful soluble fibres called beta-glucans found in oats. These aren’t digested, but they serve to slow down food transit in the intestines, meaning carbohydrates are absorbed more slowly, leading to steadier blood sugar. Beta-glucans also take cholesterol away with them as they move slowly through the digestive tract. On top of that, once they reach the colon, they’re used to fuel healthy bacteria, which in turn produce short-chain fatty acids. These keep the gut lining healthy, but also enter the bloodstream and play an important role in the maintenance of health and prevention of disease throughout the entire body.

MAY 2020

DAYS IS THE AMOUNT OF TIME IT TAKES A HEALTHY DIET TO IMPROVE SPERM QUALITY. RESEARCHERS HAVE FOUND THAT IMPROVEMENTS IN SPERM QUALITY ARE DIRECTLY LINKED TO WHAT YOU EAT, AND CHANGES CAN BE SEEN IN AS LITTLE AS ONE WEEK OF FOLLOWING HEALTHY EATING GUIDELINES. 3

BITTER SW E E T Have a Crack

Walnuts are well known as a healthy snack – they’re high in protein, fibre, magnesium, copper, manganese, as well as essential omega-3 fatty acids – but new research has found they have another string to their bow: improving the gut microbiome. It's been shown that daily consumption as part of a healthy diet increases certain ‘good’ bacteria, and those changes are associated with improvements in some risk factors for heart disease.1

APPETITE FOR EXERCISE

Researchers have found that regular exercise can reduce risks of overeating. Exercise has numerous health benefits, both physical and mental, and helping people stick within their calorie limits could be another. In the study of 130 adults, those who didn’t exercise had a 12 per cent chance of overeating in the following hours, whereas those who exercised for 60 minutes cut the likelihood by more than half, to five per cent – perhaps because of a reduction in stress levels. 2

MAY 2020

We’ve known for a while that sweet drinks increase risk of cardiovascular disease, but it was previously assumed that was solely because they can lead to weight gain. However, a recent study shows that drinking sugary drinks is linked to lower HDL cholesterol (the ‘good’ cholesterol) and higher levels of triglycerides, both of which have been shown to independently increase risk of cardiovascular disease.4

Words TJ Waterfall Photography Shutterstock | 1. The Journal of Nutrition 2. Health Psychology 3. Annals of Internal Medicine 4. Journal of the American Heart Association 5. Circulation 6. Current Gastroenterology Reports 7. Neurology 8. PLOS Biology

NUTRITION NEWS

COCONUT CAUTION It’s an increasingly popular alternative to vegetable or sunflower oil, but according to a new review combining results from 16 clinical trials, coconut oil raises cholesterol levels. The researchers found it significantly raises total and LDL (‘bad’) cholesterol when compared with consumption of ‘non-tropical’ vegetable oils. The same review also showed no benefit of coconut oil for inflammation, blood sugar or weight control. The authors attribute the detrimental effects to the high levels of saturated fat and suggest limiting intake.5

FIBRE FOR LIFE. A new review provides more evidence that high-fibre

diets reduce colorectal cancer risk, while fatty diets heighten the risk. Published in Current Gastroenterology Reports, the review found that high-fat diets alter the gut microbiome to increase cancer risk, whereas fibre has the opposite effect. A diet high in fibre stimulates the growth of friendly organisms that protect against cancer, with convincing results showing a dose-response relationship: the more fibre you eat, the lower the risk.6

Food-First Approach

Pinch Punch

Too much salt can damage many aspects of health, including the immune response and the gut microbiome. It can also damage small blood vessels in the brain, which has been linked to dementia. Reducing your salt intake can lower blood pressure and significantly reduce risk of stroke and heart disease.

REDUCED RISK OF ALZHEIMER’S COULD BE CREDITED TO EATING HIGH AMOUNTS OF LEAFY GREENS AND OTHER FLAVONOL-RICH FRUITS AND VEGETABLES, ACCORDING TO A RECENT STUDY PUBLISHED IN NEUROLOGY. RESEARCHERS COMPARED THE INTAKE OF FLAVANOLDENSE FOODS, SUCH AS KALE, BROCCOLI, BEANS, APPLES AND TOMATOES, IN 921 PARTICIPANTS. THOSE WHO ATE THE HIGHEST AMOUNTS OF FLAVANOLS HAD A SIGNIFICANTLY REDUCED RISK OF DEVELOPING ALZHEIMER’S WHEN COMPARED WITH THOSE WHO CONSUMED THE LOWEST AMOUNTS. KAEMPFEROL, A FLAVANOL FOUND IN LEAFY GREENS, AND ISORHAMNETIN, ANOTHER FOUND IN TOMATOES, PROVIDE THE HIGHEST PROTECTION. OTHER FLAVANOL FOODS INCLUDE TEA, SPINACH AND ORANGES.7

Nearly half of UK adults take supplements or vitamins, according to a report by the Food Standard Agency. However, a recent study has shown that the use of dietary supplements is not associated with health benefits. The same study did, however, show that getting nutrients naturally from real foods appeared to significantly reduce the risk of mortality.8 Why? Because fruits and vegetables contain thousands of

protective bioactive compounds, including vitamins and minerals, but also antioxidants, polyphenols, proteins, fibres and fats. These compounds interact with each other through complex mechanisms in the body, to provide some incredible health benefits. Vitamins and minerals in supplement form, while important for addressing deficiencies, simply can’t replicate the complexity of whole foods.

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RECIPES

ingredients and a bit Going meat-free doesn’t have to feel like a sacrifice. With the right the fork over the knife of culinary know-how, there’s plenty to be gained from favouring – rustle up these plant-based recipes and see for yourself Gaz Oakley is passionate about vegan cooking. Using the techniques he learned working as a chef, the 26-year-old started devising innovative vegan dishes – and the success of his Instagram and YouTube channel @avantgardevegan suggests they’ve gone down pretty well.

In his third book, Plants Only Kitchen, Oakley’s aim is to create beautiful, tasty recipes that are simple to make for people with busy lives. Here are four of the easy, time-savvy dishes included in the book, designed to make vegan cooking enjoyable and delicious.

Plants Only Kitchen: over 70 delicious, super simple, powerful & proteinpacked recipes for busy people, by Gaz Oakley (Quadrille)

CRISPY SOUTHERN-STYLE SHROOMS INGREDIENTS (SERVES 4) - 240ml soy milk - 250g oyster mushrooms - 1L vegetable oil, for frying - Sea salt, for the Kentucky coating - 130g plain or gluten-free flour - 50g panko breadcrumbs - 1 tsp sea salt - 2 tsp cracked black pepper - 2 tsp cayenne pepper - 1 tsp dried oregano - 2 tsp smoked paprika - 2 tsp garlic granules - 1 tsp dried sage - 1 tsp dried thyme - 1 tsp ground allspice TO SERVE - Handful of fresh chives, finely chopped - Creamy mash, gravy, charred corn (recipes available in Plants Only Kitchen) METHOD Pour the soy milk into a small bowl. Put all the Kentucky coating ingredients into a separate large bowl and mix well. Dip each mushroom first in the milk, then into the Kentucky coating. Repeat this twice so the mushrooms are really well coated. Place your coated mushrooms on a plate and put them in the freezer for 15 minutes to firm up slightly until you’re ready to fry. Half-fill a large saucepan with the vegetable oil and place over a medium heat, making sure the oil reaches no more than halfway up the side of the pan. Remove the mushrooms from the freezer and carefully lower a few of them into the hot oil. Fry each batch for around 4–5 minutes. Do not add too many as you will overcrowd the pan, lowering the temperature and raising the level of the oil. Once the mushrooms are golden and crispy, remove them from the oil using a spider or slotted spoon and place them onto a plate lined with kitchen paper. Season with a touch of sea salt to keep them crisp. Serve the shrooms with mash, gravy, charred corn and a sprinkling of fresh chives. PER SERVING (Shrooms only): Kcals: 325, Protein: 9.3g, Fats: 18.4g, Carbs: 40.6g

MAY 2020

VIETNAMESE-STYLE TOFU BURGERS

Photography Peter O'Sullivan & Simon Smith

INGREDIENTS (SERVES 4) FOR THE BURGERS - 1 x 280g block of extra-firm tofu - 1 banana shallot, finely chopped - 1 small red chilli, finely chopped - Handful of coriander, chopped - 1 tbsp chopped Thai basil, plus extra to garnish - 1 tbsp chopped fresh mint - 5 tbsp buckwheat flour - 1 tbsp lemongrass paste - 1 tbsp sesame seeds - 1 tbsp tomato purée - 3 tbsp Sriracha sauce - Olive oil, for frying TO GARNISH - 4 toasted burger buns - 1 carrot, peeled into ribbons - Handful of watercress - 2 spring onions, finely chopped - ¼ cucumber, peeled into ribbons - 4 tbsp vegan mayonnaise -4 tbsp Sriracha sauce - Sprinkle of sesame seeds METHOD Preheat your oven to 180°C and line a baking sheet with greaseproof paper. To make the burgers, add the tofu to a large mixing bowl and mash it with a potato masher until it’s broken up into small pieces. Alternatively, break it up into small pieces with your hands. Add the rest of the burger ingredients to the bowl and mix until well incorporated. Don’t mash it too much as it will turn into more of a purée, resulting in a mushy burger. Now it’s time to form the patties. Add a little flour to your hands each time to stop the mix from sticking to you. You should get 4 large burgers. Place the burgers onto the lined baking sheet. I like to get the burgers nice and golden on the outside before baking them, so add a little oil to a non-stick pan placed over a medium heat. When hot, fry the burgers for around 3 minutes each side, or until golden. Place the burgers back onto the tray once fried. Bake the burgers for 15 minutes. Prepare the garnishes and dressing (if using). Remove your baked patties from the oven and build your burgers. Serve them inside a toasted bun with the dressing and the garnishes. Pep up your burgers by adding this zingy dressing: mix 2 tbsp soy sauce with the juice and zest of 1 lime, 2 tsp Sriracha, 1 tbsp brown sugar and 1 minced garlic clove. PER BURGER: Kcals: 450, Protein: 17.2g, Fats: 27.1g, Carbs: 34.4g

MAY 2020

RECIPES

MAY 2020

SEARED WATERMELON ‘TUNA’ SALAD INGREDIENTS (SERVES 4-6) - 1 medium-sized watermelon, peeled then cut into 2.5cm thick steaks (approx. 6 x 4cm) - 1 tbsp sea salt - Vegetable oil, for frying FOR THE MARINADE - 2 tsp tahini - 6 tbsp soy sauce - 2 tbsp rice vinegar - Juice of ½ lime - 1 tsp dried chilli flakes - 1 garlic clove - 1 tbsp Sriracha sauce - Thumb-sized piece of fresh ginger, peeled - 2 spring onions - 3 tbsp sesame oil FOR THE SALAD - ½ cucumber, cut into batons - 5 spring onions, finely sliced - Handful of sugarsnap peas, finely sliced lengthways - 300g rice noodles, cooked according to the packet instructions - Handful of Thai basil leaves METHOD Preheat your oven to 180°C and line a deep baking sheet with baking paper. Put the watermelon steaks onto the baking sheet and lightly salt. Place the watermelon into the oven for 1 hour. Meanwhile, blitz the marinade ingredients together in a blender. Once the watermelon is ‘tender’ remove it from the oven. It will shrink down and have a lovely deep red colour. Pour the marinade over the cooked watermelon. Allow the watermelon to cool, then place into the fridge to marinate for at least 2 hours. Remove the watermelon from the fridge. Toss the salad ingredients together, adding a few tablespoons of the watermelon marinade. Place a non-stick frying pan over a high heat. Add a little oil, then sear the marinated watermelon steaks for 2 minutes on each side. Serve the watermelon, sliced, on a bed of the noodle salad. This recipe is one of my favourites. It's the most exquisite tasting watermelon with a real texture of tuna. Make sure you get some nice caramelisation on the marinated ‘tuna’ before serving. PER SERVING: Kcals: 535, Protein: 6.4g, Fats: 20.4g, Carbs: 66.8g

BHAJI BURGERS INGREDIENTS (SERVES 4) - 1 large white onion, finely sliced - 1 parsnip, grated - 1 tsp turmeric - 2 green chillies, finely chopped - Handful of fresh coriander, roughly chopped - 3-4 tbsp gram (chickpea) flour - 2 tsp sea salt - Vegetable oil, for frying FOR THE YOGURT DIP - 1 cup vegan yogurt - 3 tsp curry powder - Handful of fresh mint, chopped - Handful of fresh coriander stalks, chopped - Pinch sea salt FOR THE SALAD - 1 baby gem lettuce, shredded - Handful of fresh coriander - Small handful of fresh mint - Sprinkle of black onion seeds - Juice of 1 lemon

TO SERVE - 4 toasted burger buns - Mango chutney - Lime pickle METHOD To make the bhaji mixture, add the onion, parsnip, turmeric, chillies, coriander, gram (chickpea) flour and salt to a mixing bowl with 3-4 tbsp of water and mix well using your hands. When the mixture is sticky and comes together, it is ready. Half-fill a saucepan with the oil and place over a medium heat. Alternatively, use a deepfat fryer set to around 180°C. If using a saucepan, to test if the oil is hot enough place a wooden spoon directly into the oil; if bubbles form around the wood, your oil is hot enough. Pick up around 2 tbsp of the bhaji mixture and carefully lower it into the oil to deep-fry for around 2–3 minutes. You should get about 8 bhajis from

this mixture. You can fry 3 or 4 of the bhajis at a time. Do not add too many as it will overcrowd the pan, lowering the temperature of the oil and raising the level. Once the bhajis are golden and crispy, remove them from the oil using a spider or a slotted spoon and place them onto a plate lined with kitchen paper. Season with a touch of sea salt to keep them crisp. While the bhajis are frying, mix together the dip ingredients in a small bowl. Once you’ve used up all the bhaji mixture, set the bhajis aside until serving. Before serving, toss your salad ingredients together. To serve, build your burgers, making sure to add lots of mango chutney, lime pickle, yogurt dip, salad and, of course, the beautiful bhajis. PER BURGER: Kcals: 573, Protein: 9.1g, Fats: 38g, Carbs: 48g

MAY 2020

NATURAL ENERGY GELS

FUELLED BY NATURE

Enjoy a natural pick-me-up for your endurance endeavours with energy gels packed with nothing but the good stuff VELOFORTE TEMPO

£5.50 (pack of 3), veloforte.cc They say: ‘An energising blend to perk up your palate as you workout.’ We say: Veloforte’s range of refreshingly simple endurance products are all inspired by Panforte: an Italian dessert made from a blend of fruits, nuts and spices. You won’t find much else in any of Veloforte’s products, and they’re all the better for it. There are several gels to choose from, but the Tempo tops our list. Made from dates, lemon and ginger, and loaded with natural electrolytes from date nectar, maple syrup and unrefined brown rice syrup, each 110-calorie sachet makes mid-run or ride fuelling a breeze. Top marks. Taste

★★★★

Health

★★★★

Energy

★★★★★

OVERALL

★★★★

MAY 2020

33FUEL CHIA ENERGY GEL

ONE PRO NUTRITION ENERGY GEL

£1.99, 33fuel.com

They say: ‘Made with just four natural ingredients and packing a mighty punch.’ We say: 33Fuel’s original Energy Gel contains nothing but organic chia seeds, coconut palm sugar, organic vanilla, and Himalayan pink salt. The result is an optimum blend of carbs, fats and antioxidants that combine to fight fatigue, without the peaks and troughs of more artificial products. To use, open the cap, blow to inflate, fill with your liquid of choice (use coffee for an added boost) and shake.

OTE APPLE ENERGY GEL

£2.50, onepronutrition.com

£27 (box of 20), otesports.co.uk

They say: ‘Each gel provides 22g of carbohydrate and 400mg of BCAA’s which support muscle mass and performance.’ We say: These provide a welcome boost when you’re flagging and although there’s a couple of not-so-natural names on the ingredients list, in the main this is a far cleaner gel than most on the market. Its real-fruit flavouring makes it easy to stomach on the go, while the added BCAAs encourage tired muscles to stick at it.

They say: ‘Contains real fruit juice concentrate in an easy to consume, almost liquid-like consistency.’ We say: OTE’s extensive testing process means all its products are athlete-approved and proven to do the job. The brand’s new Apple Energy Gel tastes pretty good, but it’s the consistency that stands out: there’s none of the thick gooeyness of some gels, making it easy to chug one back on the move without fear of a sickly aftertaste.

Taste

★★★★★

Taste

★★★★★

Taste

★★★★★

Health

★★★★★

Health

★★★★★

Health

★★★★★

Energy

★★★★★

Energy

★★★★★

Energy

★★★

OVERALL

★★★★

OVERALL

★★★

OVERALL

★★★★★

★

HÜMA CHIA ENERGY GEL

HONEY STINGER ORGANIC ENERGY GELS

SPRING ENERGY CANABERRY

They say: ‘Fruit Puree. Chia Seeds. Brown Rice Syrup. You don't need a PhD to pronounce the ingredients in Hüma Gel.’ We say: Hüma was inspired by the endurance endeavours of the Tarahumara, a tribe of Mexican Indians who regularly run hundreds of miles at a time, fuelled by chia. There’s no promises these gels will turn you into an ultra marathoner overnight, but the simple ingredients and easy-to-gulp texture are a tonic for tired legs.

They say: ‘Jam-packed with the nutritional goodness of honey, this gel offers a rapid absorption of carbohydrate energy.’ We say: A big hitter in the world of natural energy gels, Honey Stinger has been around for a while, but now it’s got a range of Organic Gels that contain nothing but the good stuff. The Fruit Smoothie flavour gets our vote, powered predominantly by organic tapioca syrup and honey that tastes as good as anything we’ve tried.

They say: ‘A balanced composition of carbohydrates without the negative effects of sugar and/or maltodextrin overload.’ We say: Designed in collaboration with pro ultra runner Sage Canaday – who knows a thing or two about long-distance fuelling – these CanaBERRY gels are made up of a balanced blend of natural carbohydrates to provide energy while preventing sugar crashes. The taste leaves a little to be desired, but there’s no faulting the formula.

£1.85, xmiles.co.uk

£32 (box of 24), sigmasports.com

£2.30, xmiles.co.uk

Taste

★★★★★

Taste

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Taste

★★

Health

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Health

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Health

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Energy

★★★

Energy

★★★★★

Energy

★★★★★

OVERALL

★★★★★

OVERALL

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OVERALL

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MAY 2020

YOUR BLUEPRINT FOR SUCCESS

STRUGGLE STRATEGIES

Words David Wiener, training and nutrition specialist at Freeletics Photography Getty Images

WHETHER IT’S TOO DARK, TOO EARLY, OR YOU JUST CAN’T BE BOTHERED, SOMETIMES WORKING OUT IS THE LAST THING YOU WANT TO DO. BUT WHEN MOTIVATION WANES, USE THESE TACTICS TO DRAG YOURSELF OUT THE DOOR

STAY HYDRATED

Drink at least 500ml of water before you train. Proper hydration removes that heavy feeling in your muscles that can slow you down. Your body goes through over ten million biochemical reactions a second, all of which are reliant on adequate hydration.

TWEAK YOUR TRAINING

When you’re not in the mood to work out, going to the gym, doing your usual athome session or running your normal route can all seem tedious. To overcome monotony, make sure you regularly switch up your exercise regime to include different types of training. Doing so will eliminate boredom and keep your body guessing.

DRAG MATES ALONG

Working out with friends means you’re less likely to skip your next training session. Training with a mate can also make exercise more enjoyable, motivating you to keep up the good work and giving you a chance to chew the fat while you burn it.

PUT YOUR KIT ON

Simply putting on your kit can drastically change your motivation, mindset and mood. If you’re tempted to miss a workout, pack your gym bag the night before, or put your gym clothes on first thing. Kit that makes you feel good can also help you train according Journal erimental ocial hology.

TURN UP THE MUSIC

Music is a powerful mood enhancer that can push you harder while you’re working out. Upbeat, fast-paced tracks with inspiring lyrics can help to motivate you and put you in the mood to train, while frequently updating your playlist and adding new songs can boost motivation.

SET REALISTIC GOALS

Don’t let missing one workout be the catalyst for missing a whole week of training. Being realistic about what you want to achieve is key; when you start seeing results, you’ll be inspired to work out more and as a result stay committed to your training plan. There’s no harm in setting yourself a big target, but break it down into smaller goals.

MAY 2020

KETTLEBELL BASICS

SUPER SEVENS

Kettlebell coach Dan Fallon reveals the seven moves you need to master to unlock your potential in all other areas of training

NOTE: the points for each move are coaching tips, rather than step-by-step walkthroughs. If you’re unsure about a move, consult mensfitness.co.uk or another trusted online source.

MAY 2020

THE FUNDAMENTALS FOR THE FOLLOWING MOVES, YOU WILL NEED… BASE OF SUPPORT A strong, stable base makes every move easier and safer. The wider your legs are during a press-up, for example, the easier it is to complete the move. That’s because you have increased support for your centre of mass (gravity acting upon the body). To progress and make the move harder, you would simply reduce the base of support by taking one leg away. RANGE OF MOTION Most joints in the body have a start and end range of motion, and obviously everything in-between. Take the split squat, for example. This can be classed as an advanced movement when going through the full range of motion at the hip and knee, but almost anyone can manage the move just by reducing the range. TIGHT CORE This is probably the most used coaching point given by any PT worth their salt. ‘Stay tight’ is a phrase to feed forward to your brain to remind you that you may need to brace the core a little more than usual to protect the spine.

Photography Dan Fallon / Getty Images

his is a no-BS approach to unlocking some unstoppable strength. It’s the key to becoming seriously lean without leaving your front room. Mastering the basics with a kettlebell, while maintaining the ability to control your own body position, will set you apart from the gym floor pretenders. Strength is a skill, and one that can be taught. You can practice and you can master it. By using this approach, you will harness the ability to become more resilient to injury and last longer in whatever you do. This is focused strength and endurance. There will be intensity along the way, but that has to be earned. Movement practice means you have to fully focus on the task at hand. Instead of the mindlessness of repeating movements with no focus (usually just to get tired and burn calories), this is about having intention with every move and striving to get better.

SINGLE-ARM SWING People waste too much time finding the best cardio to shed fat. They spend countless hours in the gym running on a treadmill while staring at a wall, then wonder why they become disinterested and inconsistent. Let me introduce the swing: the pinnacle of fat burning in the Super Sevens series.

TURKISH GET-UP If I was told that I could only choose one exercise to perform for the rest of my life, it would be the Turkish Get-Up (TGU). My injury profile is so long that it’s impossible to explain here the limitations I have during some movements, and when I came into contact with the kettlebell the TGU was my arch nemesis. But I kept with it and since 2016 I have spent my entire fitness life building and refining the pattern. I should also add that was a key factor in reducing all my physical symptoms of pain. (I’m not saying the TGU is the cure to pain from injuries, but it helped me overcome my own limitations.)

STEP 1: HINGE • Find how deep your hinge pattern is before you begin to lift any weight. • Master the hinge by widening your hips and pinning your shoulders together, while imagining trying to sit on a seat that is a million miles behind you (use a wall for feedback if you need to). STEP 2: DEADLIFT • Make sure you have lots of tightness in your lats by trying to break (snap) the kettlebell in half. You will notice your elbow creases will face away from your body, like in a press-up. STEP 3: DOUBLE SWING • The hips are hugely important here. The most common problem I hear is that a client has a sore back after kettlebell swings. That’s because they are not squeezing their glutes together enough when they stand back into the upright position. TEST STEP 4: SINGLE-ARM YOURSELF DEADLIFT Set your clock • Keep shoulders level to 30 minutes throughout the movement and swing 7 and prevent any rotation. reps with a 24kg STEP 5: SINGLE-ARM SWING kettlebell every • Prevent the kettlebell from 30 seconds, taking charge, and stop your swapping left to shoulders from riding up by right. Now tell staying tight and keeping me whether you them away from your ears. need a treadmill to lose body fat.

STEP 1: THE ROLL • Practise without any weight to begin with. For this first stage, ensure you can feel the weight going through your foot to rotate the body over enough to pull yourself onto your elbow. STEP 2: ELBOW TO HALF SIT • Make sure your shoulders are squeezed together to prevent them from pointing after you’ve corkscrewed your arm around. STEP 3: HALF SIT TO SWEEP • Make sure your hips get high enough to sweep your leg back through far enough to line up with your rear hand. STEP 4: HINGE TO LUNGE PREP • Drive your hip into the upright position before swinging your leg to prepare for the lunge. STEP 5: TGU WITH A SHOE TEST • Practising with a shoe, before graduating to a kettlebell, will refine your sense of positioning and train your brain YOURSELF to recognise what patterns need to be created. Keep your Once you’re eye on the shoe at all times. completely STEP 6: KNEE KISS comfortable • Once you’ve mastered the TGU with a shoe, try to kiss with the TGU your knee while maintaining the same front knee and rear and have nailed hand position. This is tricky and must only be attempted the basics, with a very light kettlebell to begin with. see if you can STEP 7: TURKISH GET-UP complete one • You have now mastered the basic levels and can repetition each side with a 48kg graduate to lifting the kettlebell for a full TGU. Remember: kettlebell (and eyes on the bell at all times. make it look like it’s baby weight).

MAY 2020

KETTLEBELL BASICS

SINGLE-ARM CLEAN Until you’ve mastered the swing, the clean will be a difficult movement to grasp. Like the swing, the clean takes a great deal of power from the hips, only this time we want to guide the kettlebell. The emphasis here is on that word ‘guide’, as once you have hinged the kettlebell into momentum, you will spend the rest of the movement manoeuvring the bell to the rack position (see single-arm press, right). STEP 1: SINGLE-ARM CLEAN • Short and sweet with this move: just focus on keeping the kettlebell close as you punch through into the rack position.

TEST YOURSELF Complete 5 reps each side in one minute and rest for the remainder of the minute. Use a 24kg kettlebell and go for 20 minutes.

BULGARIAN SPLIT SQUAT Conventional squats have their place in strength programmes, but for fat loss and general fitness you’re better off opting for something more physically demanding. The Bulgarian split squat is no joke when you start to load the pattern, and adding these in a conditioning session will have you breathing hard. STEP 1: SPLIT SQUAT • Unlike the full Bulgarian split squat, this involves keeping both feet on the floor. Make your stride as wide as possible so that the load moves through your front hips. STEP 2: SINGLE-LEG DEADLIFT • Keep the kettlebell close to the inside of your thigh as you pivot on your standing leg. This will keep the kettlebell close to your centre of mass. • Remember that when lifting weights, anything close to the centre of mass is easier to control, meaning that by keeping the weight closer to the body, you will be stronger. STEP 3: BULGARIAN SPLIT SQUAT • Pull your elbow tight into your ribcage and keep your wrist straight. • Use a wide stride while placing your rear foot securely onto a box, chair or bench positioned behind you.

TEST YOURSELF Go for 50 unbroken reps on each leg with a 16kg kettlebell.

MAY 2020

SINGLE-ARM PRESS Single-arm presses create far more interaction of the core than double presses. The rotation and the counter-stability that is needed for the body to remain in the upright position requires the core to have good foundational strength and endurance. Throw this into a circuit with Bulgarian split squats and feel your heart rate crank up. STEP 1: HOLD IT RIGHT • Throughout your entire kettlebell journey, if you remember only three main points, make them these: • Maintain wrist neutral (keep your wrist straight). • Keep your shoulders away from your ears (during ANY movements). • A pointy shoulder is a bad shoulder: keep those shoulders pinned right back. STEP 2: FLOOR PRESS • During the floor press (or any press for that matter) focus on the elbow straightening rather than pressing from the shoulder. This is a game changer for becoming seriously strong in the press. STEP 3: BRIDGE FLOOR PRESS • Squeeze your glutes together as hard as possible here. STEP 4: SEATED SINGLE-ARM PRESS • Squeeze the backs of your legs into the floor by TEST YOURSELF straightening your knee Single-Arm Press (SAP) as much as possible, while x 5 reps left side rotating your body around SAP x 5 right side when pressing, so the Bulgarian Split Squat (BSS) kettlebell remains over x 5 left side the centre of mass. BSS x 5 right side STEP 5 : KNEELING SAP x 4 left side SINGLE-ARM PRESS SAP x 4 right side • Use the same principle as BSS x 4 left side for the seated position, only BSS x 4 right side this time focus on squeezing SAP x 3 left side your glutes when pressing. SAP x 3 right side STEP 6 : HALF BSS x 3 left side KNEELING PRESS BSS x 3 right side SAP x 2 left side • Make sure your legs SAP x 2 right side mirror the same position BSS x 2 left side as the kneeling part of BSS x 2 right side the TGU. SAP x 1 left side STEP 7: SINGLE-ARM PRESS SAP x 1 right side • Combine all the above BSS x 1 left side coaching points for a solid BSS x 1 right side single-arm press.

GROUND TO OVERHEAD (GTO) The GTO is not for the faint-hearted. Moving the kettlebell from ground to overhead repeatedly over time has your heart rate through the roof, and the endurance test that follows is something that must not be underestimated. STEP 1: GTO • Maintain a good hinge pattern (don’t get lazy and start squatting) throughout the movement, with a big brace of your core before you press above your head.

“Lifting and carrying is one of humankind’s most primal movement patterns. Getting back into the habit of lifting stuff will make you stronger and leaner”

TEST YOURSELF The GTO endurance test was founded in my time in the military. It requires you to lift a 24kg kettlebell for 5 reps in 30 seconds on the left side. When the timer hits 30 seconds, repeat the GTO on the right side. The aim is to keep going for 30 minutes in total.

RACK CARRY Lifting and carrying is one of humankind’s most primal movement patterns. For as long as humans have been around, we have carried heavy objects from one place to another. Getting back into the habit of lifting stuff will make you stronger, leaner and much better use to your partner during the weekly shop. STEP 1: SINGLE-ARM CARRY • Imagine walking between two panes of glass – maintain that rigid upright posture. STEP 2: BOTTOMSUP CARRY • Maintain a tight grip of the kettlebell handle and keep your shoulders away from your ears. STEP 3: RACK CARRY • Keep your elbow tight to your rib cage and fist close to your shoulder.

DAN FALLON IS THE FOUNDER OF THE ‘SUPER YOU PROJECT’ AND AUTHOR OF START WITH ONE THING. HE ALSO COACHES KETTLEBELLS ONLINE, AS WELL AS IN WORKSHOPS AROUND THE UK.

MAY 2020

WEIGHT-PLATE WORKOUT

PLATE UP

Overcome crowded gyms with this workout that requires nothing more than a square foot of space, a weight plate and a sweat towel on standby HALO MUSCLES WORKED: traps, lats, pecs, biceps, forearms REPS: 10 SETS: 3-4 REST: 60 secs Holding the weight plate at chest height, circle it around your head one way and then the other. You need to really want to stop by the time you hit 10 reps, so go as heavy as you can with the plate â&#x20AC;&#x201C; but be careful not to crack your head against it on each rotation.

Photography Eddie Macdonald | Model Paul Knops (W Model Management)

MAY 2020

OVERHEAD SQUATS

CHOPS

MUSCLES WORKED: triceps, traps, lats, quads, hamstrings, glutes, core REPS: 10-12 SETS: 3-4 REST: 60-90 secs Press the plate over your head and keep it there for the duration of the set. Now sit yourself back and down into a deep squat, driving up through the heels on each rep. Trouble keeping your heels down? Slide a slim weight plate under each heel.

MUSCLES WORKED: obliques, quadratus lumborum (QL), pecs, lats, delts, forearms REPS: 10 each way SETS: 3-4 REST: 60 secs Holding the plate with your arms long and your elbows slightly soft, begin to ‘chop’ the weight diagonally up and down. Do 10 reps and then switch to the other side. Allow your feet and hips to go with the movement. Keep the centre of the plate in line with the centre of your chest and you won’t go far wrong.

MAY 2020

WEIGHT-PLATE WORKOUT

COSSACK SQUATS

TRUCK DRIVERS

MUSCLES WORKED: adductors, abductors, glutes, hamstrings, quads, biceps, core REPS: 6-10 each side SETS: 3-4 REST: 60-90 secs In a wide stance, hold a plate in front of your chest. Begin to sink yourself down to one side in a deep squat, while pressing the plate forward as a counterbalance. Whichever leg is straightening out, allow that foot to turn so that your toes are pointing towards the ceiling and your heel is still in contact with the floor. Pause, then drive through your heel and reverse the movement, back to the start position.

MUSCLES WORKED: delts, pecs, lats, traps, rhomboids, core REPS: 10 each side SETS: 3-4 REST: 60-90 secs Stand tall with long arms and begin to turn the weight plate in front of you. You have to turn it both ways to score a single rep. Keep your knees soft and control that grimace.

MAY 2020

SINGLE-ARM FARMERS WALK MUSCLES WORKED: obliques, QL, forearms, lats, abs REPS: 60-90 secs for each arm SETS: 3-4 REST: 60 secs Grab a heavy plate in one hand and hold it to your side. Keep your shoulders and hips level, then begin to walk purposefully around the gym. Grip killing you? Good. Want to stop? Excellent. Just keep going for at least 60 seconds, then switch arms.

PLATE BRIDGE PULLOVERS MUSCLES WORKED: lats, traps, core, triceps, delts, glutes, hamstrings REPS: 10-12 SETS: 3-4 REST: 60-90 secs Lie on your back with your feet flat on the floor and your hips pressed up to the ceiling. Holding a plate over your chest, keep your arms long and begin to lower the plate over your head towards the floor. Pause just above the floor, then bring the plate back to the start position.

MAY 2020

WEIGHT-PLATE WORKOUT

PICK-UP TO OVERHEAD PRESS MUSCLES WORKED: glutes, quads, hamstrings, biceps, forearms, delts, triceps, traps, lats, rhomboids REPS: 12-25 SETS: 3-4 REST: 60-90 secs Squat down with a weight plate until it almost touches the floor. Curl the plate up as you come to standing and press it up above your head. Return to the start position and go again.

MAY 2020

Follow Luke on Instagram @MrLukeGrainger

COFFIN SIT-UPS MUSCLES WORKED: abs, obliques, Ql, triceps, lats, traps, delts, rhomboids REPS: 6-12 SETS: 3-4 REST: 60-90 secs Lie flat on the ground with a plate above your chest. In one motion sit yourself up and try to press the plate up to the ceiling. Return (with control) to the start position and go again.

RUSSIAN TWISTS MUSCLES WORKED: obliques, abs, QL, lats, forearms, biceps REPS: 20 each side SETS: 3-4 REST: 60 secs Sit on the ground with your legs bent, your arms long and a weight plate in your hands. Lift your feet off the floor. Bracing your core, twist the weight to one side, then the other. Thatâ&#x20AC;&#x2122;s one rep.

MAY 2020

SUPERSETS WORKOUT

DOUBLE TROUBLE

Supersets pack on muscle and incinerate fat in double-quick time. Try the following as one big circuit, or take each superset in isolation and add into your own regular routine 1A KETTLEBELL FRONT SQUAT

Photography Eddie Macdonald Model Nicolas Virginius (W Model Management)

MUSCLES WORKED: quads, hamstrings, glutes, core, traps, lats REPS: 10-12 REST: 30 secs, then onto 1B Assume a strong stance, with toes turned out slightly and a kettlebell held in each hand at the top of your chest. Take a deep breath, press your hips back and drop down into a deep squat. Pause briefly at the bottom, then drive up through your heels to the top of the move. Pause briefly again, before repeating.

MAY 2020

1B CHEST PRESS MUSCLES WORKED: pecs, triceps, lats, delts REPS: 10-12 REST: 30-60 secs SETS: 4 Lie on a 45-degree bench with a dumbbell in each hand and your arms above your chest. Begin by slowly lowering the weights, keeping your wrists above your elbows. Pause briefly at the bottom, then press the weights explosively back up to the top. Pause for a second and repeat.

2A DUMBBELL LUNGES MUSCLES WORKED: glutes, hamstrings, quads, core REPS: 10-12 REST: 30 secs, then onto 2B Grab a dumbbell in each hand and stand tall. Take a deep breath in and take a large step forward, bending the knee into a deep lunge. Drive through the front heel and step forward into the next lunge with the other leg. Again, drive up through the heel and stay tall throughout the set. Thatâ&#x20AC;&#x2122;s one rep.

MAY 2020

SUPERSETS WORKOUT

2B DUMBBELL OVERHEAD PRESS MUSCLES WORKED: delts, triceps, lats, traps REPS: 10-12 REST: 30-60 secs SETS: 4 Adopt a strong stance, with a dumbbell in each hand. Drive the weights up overhead, with your palms facing forward. Begin to slowly lower the weights to shoulder height, pause, then drive them back up to the start position.

3A DUMBBELL DEADLIFT MUSCLES WORKED: hamstrings, glutes, core, lats, rhomboids, traps, forearms REPS: 10-12 REST: 30 secs, then onto 3B Begin by holding a pair of dumbbells in front of you, with your feet shoulder-width apart and toes slightly turned out. Keeping your shoulders back and down, and your chest up, start to slowly press your hips back. Keeping the dumbbells close to your thighs, go all the way down until you feel a nice stretch in your hamstrings. Pause, then squeeze your glutes and drive yourself back up to the top of the move. Keep the tension and go again. Can’t feel a stretch through your hamstrings at the bottom of the move? You’ve probably rounded your lower back – it’s really important not to do this, so be mindful to keep a nice ‘scoop’ in your lower back throughout.

MAY 2020

3B FLYES MUSCLES WORKED: pecs, delts, traps, lats REPS: 10-12 REST: 30-60 secs SETS: 4 Lie on a bench with your knees wide and a dumbbell in each hand above your chest, with palms facing each other. Take a deep breath and begin to slowly lower the weights out to the sides, keeping a slight bend in your elbows. When you feel a good stretch through your pecs, pause, then return to the start position.

4A INCLINE DUMBBELL ROWS MUSCLES WORKED: traps, rhomboids, lats, forearms, biceps REPS: 10-12 REST: 30 secs, then onto 4B Lie chest down on an incline bench, dumbbell in each hand. Lift your chest and squeeze your shoulders back. Row the weights as high as you can to your sides. Pause at the top, then slowly lower the weights down. Pause at the bottom, then go again.

MAY 2020

SUPERSETS WORKOUT

4B DUMBBELL FLOOR PRESS MUSCLES WORKED: pecs, triceps, delts, traps, lats REPS: 10-12 REST: 30-60 secs SETS: 4 Lie down with your legs bent and a dumbbell in each hand. Slowly lower your elbows to the floor. Pause briefly, then press the weights back up.

5A TRICEP EXTENSIONS MUSCLES WORKED: triceps, delts, traps, lats, forearms REPS: 10-12 REST: 30 secs, then onto 5B Lie with your back on a 30-degree bench with a dumbbell in each hand and your palms facing each other. Keeping the weights shoulderwidth apart, begin to slowly lower them at the elbow, until you feel a good stretch in your triceps. Pause briefly, then explosively drive each weight back up to the start position. Keep your upper arms fixed throughout the set â&#x20AC;&#x201C; you just want your forearm hinging from the elbow, with nothing else moving.

MAY 2020

Follow Luke on Instagram @MrLukeGrainger

5B HAMMER CURLS MUSCLES WORKED: biceps, forearms REPS: 10-12 REST: 30-60 secs SETS: 4 Stand tall, with a dumbbell held in a neutral position in each hand. Slowly curl each dumbbell until theyâ&#x20AC;&#x2122;re level with your shoulders. Squeeze at the top, then slowly lower the weights to the start. Keep the tension throughout and go into the next rep.

MAY 2020

WHAT IT TAKES

WHAT IT TAKES...

TO BE A PRO KITESURFER

BALANCE, COORDINATION, FEARLESSNESS AND FAMILY VALUES HAVE HELPED TOM BRIDGE MAKE WAVES AT A YOUNG AGE hile most of us took cover when Storm Ciara’s 80mph plus winds hit land in February, kitesurfer Tom Bridge took to the waves. Since bursting onto the scene with his European freestyle Youth Championship victory in 2010, the 18-year-old Red Bull athlete has won two more Youth World Championships and is now a member of the senior tour, where he continues to win accolades and awards, making a global impact in what’s essentially the family business. “I started kitesurfing when I was seven, following in the footsteps of my parents [Bridge’s mum, Steph, is a five-time kite race World Champion and his dad, Eric, a renowned kitesurfing instructor] and my two older brothers,” he says. “Whenever we went away on family holidays, we always took kite gear. Now we live right beside the sea, so I can kitesurf whenever I want, even when a huge storm hits – I’ll just grab my board and gloves, and head down to the beach.”

REGIME

“I aim to do some form of board sport every day,” says Bridge. “If there isn’t any wind I’ll do conventional surfing and if there aren’t any waves I’ll go skateboarding. In the winter I’ll do snowboarding – any form of board sports really, just to keep in condition.” But whenever possible, it’s the sea that dictates how he’ll train. “Anything that gets you looking at the ocean more is beneficial. The more time you spend in the water, the more you understand it, so that when you do actually go into the water in conditions like those Storm Ciara created, you

actually feel pretty comfortable – it just felt like a windy day.” Taking to the water also conditions Bridge’s physique. “People always think that you need really strong arms for kitesurfing because you’re clinging on to the kite, but that’s not the case. It’s all in the core – you’ve got a harness around your waist and all the pressure from the pull of that kite is going through the harness.” When away from the board, Bridge works out three times a week in the gym, focusing on that core work. “I do a lot of sit-ups, crunches and plank-type drills,” he says. “It’s all about those stabilising muscles when you’re out on the board.”

Red Bull athlete Tom Bridge is one of the world’s best young kitesurfers

MAY 2020

NUTRITION

“There’s a freestyle world tour each year,” Bridge explains, “travelling to various events where you’re scored according to the five best tricks that you perform within certain categories. You move through the heats and if you win you get to the final.” Fuelling for these battles above the waves means that, even at 18 years of age, Bridge is paying close attention to what he eats – or at least his mum is. “My mum watches my diet more than me,” he says, “especially as I’m addicted to Nutella, but aside from that I do take more notice of what I’m putting in my body these days. On a regular beach training day, where I could be out for three or four hours depending on the conditions, I’ll have a carb-filled breakfast: pancakes

“I’VE HAD BOTH MY ACLS RE-CONSTRUCTED ALREADY, WHICH IS PRETTY HEAVY WHEN YOU’RE ONLY 18”

TRY THIS:

THE BIKE CRUNCH This crunch variation brings a variety of abdominal muscles into play, including the obliques. Lie in a crunch position, with your head and shoulders slightly raised and your fingers resting lightly on your temples. Lift one leg slightly off the ground and extend it out. Lift the other leg and bend the knee towards your chest, while twisting through your core and moving your opposite elbow towards your elevated knee (without touching it). Lower your leg and arm at the same time, while raising your opposite two limbs to mirror the movement.

else going out and having fun on the water was really hard. “But I kept myself busy and as soon as I was able to, I was foiling [a specialised board that rides above the water thank to two ‘wings’ beneath it]. That’s basically like doing heaps of squats out on the water as part of the control, with the effect of building up my strength.” Reflecting on his spell on the sideline ensures Bridge’s motivation stays strong. “You can get a bit nervous in the storms,” he says, “but obviously if you’ve done your training and you’re feeling comfortable with the conditions, it’s easy to keep your mind focused. And there are so many elements to the sport that you really don’t get bored.”

ideally. Then I take fruit bars with me to snack on between the sessions on the board.” The format of competitions means there’s a lot more down time, but it’s something Bridge is thankful to his sponsors for. “You get around ten minutes to impress the judges, then there’s a lot of waiting around between heats, so the Red Bull caffeine helps keep my mind focused.” That time spent in the doldrums is something most of us don’t see. “The viewing public are mostly aware of the ‘big air’ element,” adds Bridge. “It looks incredible because it’s the high-flying stuff, but it’s not the hardest thing to do. Anyone can go out and do a big jump on a windy day, it’s more about doing it with control and technique, and without killing yourself.”

Do 10 reps on each side, aiming for 3 or 4 sets in total.

TOM BRIDGE IS A RED BULL-SPONSORED ATHLETE. FIND OUT MORE AT REDBULL.COM/ GB-EN/ATHLETE/TOM-BRIDGE

Kitesurfing is a sport not without its crunching setbacks, and despite his young years Bridge has already endured injuries that have thrown up mental as well as physical challenges. “I’ve had both my knee ACLs re-constructed already, which is pretty heavy when you’re only 18. It’s a result of constant impact landing on the sea. My first operation on my left knee, when I was just 14, took about a year to heal. Then my right ACL went about two years ago and I recovered in about seven months.” He concedes it was a tough time mentally. “When you grow up kiting pretty much every day, suddenly having to stop was really bad. I even went out and bought an electrical keyboard and tried to play that to keep my mind busy. Watching everyone

Photo Hoch Zwei/Getty Images

Words Rob Kemp Photography Red Bull Media House

MINDSET

MAY 2020

POWER OF 10

MUSCLE MAINTENANCE

“Unless a runner is considerably undercutting the calories he needs, the body will not burn muscle for fuel, says running coach and founder of Track Mafia, Corry Wharton-Malcolm. “It’s undernutrition that’s the issue, not the running. If you eat too few calories, your body will burn fat but will also start to burn muscle, so it’s important for runners to eat a healthy diet with plenty of protein.”

HEART HEALTH

Running is the best exercise for improving heart health, according to research published in the American Journal of Cardiology. The cardiovascular benefits include a reduction in resting heart rate and heart rate under stress, an increase in maximum oxygen uptake, and improved efficiency of the heart. Running helps lower harmful blood fats (particularly LDL cholesterol) and raises the ‘good cholesterol’ HDL. It also boosts blood circulation.

REASONS TO RUN

BALANCE AND STABILITY

“If you’re new to running, you should start out slow,” says Vikash Sharma, co-owner of Perfect Stride, “because running requires your body to stabilise your joints as you move, as well as accepting forces up to three times your bodyweight with each step. Running is a series of singleleg hops repeated over and over again very quickly, which means strength and stability is a prerequisite but also a result of consistent training.”

MAY 2020

THE SIMPLEST FORM OF EXERCISE IS ALSO ONE OF THE MOST EFFECTIVE, WITH A HOST OF BENEFITS FOR BODY AND MIND

MIND GAINS

Regular running can reduce symptoms of depression, sharpen memory, alleviate anxiety and help you relax. It’s also been shown to improve learning ability, and protect the brain from ageing and cognitive decline. “Running helps you sleep better, increases creative thinking and reduces cravings for unhealthy foods and substances like alcohol,” adds Wharton-Malcolm.

GOOD CHEMISTRY

FULL-BODY FITNESS

“The main muscles you work when you run are your quads, hip flexors, hamstrings, glutes and calf muscles,” says WhartonMalcolm, “but it also works and tones the core muscles, which are involved with keeping your spine aligned as you move. Running also requires you to swing your arms, which works and tones the biceps and triceps, while covering long distances aids the development and efficiency of slow-twitch muscle fibres: their aerobic capabilities improve and they become more resistant to fatigue.”

Any amount of running can reduce risk of an early death, according to British Journal of Sports Medicine reports, while research has also shown that regular aerobic exercise purges the blood of a substance known as kynurenine, which accumulates during times of stress. Running has been shown to reduce the risk of atherosclerosis and thrombosis, and reduces the production of cortisol and adrenaline (the stress hormones).

BONE STRENGTH

Although running is a high-impact sport, recent research has revealed that it’s beneficial to joint and bone health. Studies among middle-aged runners at University College London and Bart’s Heart Centre found that training for and running a marathon improves knee strength. And a 2019 study showed that in healthy people, bones respond to stress by reforming, rather than weakening.1

FAT LOSS

Calorie burn will vary from one runner to the next, but coupled with the right diet and resistance training, running can contribute significantly to weight management. One study, involving over 32,000 runners and over 15,000 walkers, ound that when followed up after 6.2 years, the runners lost significantly more weight than the walking group. What’s more, if you take things up a notch, high-intensity running produces an afterburn effect, so the body continues o torch through calories long after you’ve put your feet up.

Photography Getty Images | 1. Journal of Exercise Rehabilitation

DISEASE PREVENTION

Feeding your brain with oxygen from a run may do more to fend off the onset of dementia than sitting down to do a crossword or mind puzzle, say researchers from King’s College London. That’s in keeping with a growing body of evidence that suggests cardiovascular exercise is a much better way to protect the brain from dementia than exercising it with Sudoku or brain-training games.

STRESS RELIEF

Taking the opportunity to run in the woods, countryside or urban green spaces is the perfect tonic for cluttered minds. A Finnish study reported in the Journal of Environmental Psychology found that the more time people spent running in the great outdoors, the more positive their results during psychological stress tests were.

MAY 2020

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SURVIVAL OF THE FITTEST

THINK FAST! Build strength, power and lean muscle with this full-throttle circuit from Jim Galvin of ATLAS Fitness Conditioning

The objective of this workout is pretty simple: true athleticism is the ability to move either yourself, or an object, quickly. Obviously we want to ensure control, but once we have it, the ability to complete a foundational movement (push, pull, drag, carry, climb, etc) with speed is what defines true functional fitness – and what separates the men from the boys. That’s what this workout is here to do: help you develop the speed needed to become a more powerful, more explosive version of you.

Slam to Tuck Jump

Back to Basics

Banded Deadlift

CIRCUIT 1

3 rounds, 75 secs rest between each round, 3 mins rest before Circuit 2 Banded Deadlift x 8 Push Press x 8 Slam to Tuck Jump x 5

CIRCUIT 2

3 rounds, 2 mins rest between each round Romanian Deadlift High Pull x 8 Banded Step-Up x 6 each side D-Ball Over the Shoulder x 4 each side REMEMBER, the objective is not just to complete these movements, but to complete them explosively – and you can’t do that without really attacking each exercise.

MAY 2020

TO FIND OUT MORE ABOUT ATLAS FITNESS CONDITIONING, VISIT AFCONDITIONING.CO.UK ARE YOU AN ATLAS WARRIOR? FIND OUT MORE ABOUT THE INAUGURAL ATLAS GAMES AT ATLAS-GAMES.CO.UK

Photography Katie Offler

D-Ball Over the Shoulder

Atlas Functional Fitness (@atlas_functional_fitness) is a functional strength and fitness training group that, three times a week, turns a church hall into a fullyequipped training facility. Having spent five years as a Royal Marines Commando, followed by a career in the GB Bobsleigh Team, Jim Galvin knows a thing or two about how to develop both speed and endurance without one compromising the other – essential for a well-rounded approach to performance and athleticism. Galvin’s training philosophy is simple: master the basics. Push, pull, drag, carry, lift, climb, throw, jump and sprint are the movements that will forever hold the title of the foundations of human performance. Get good at these and, as well as looking and feeling like a versatile athlete, you’ll be able to turn your hand to pretty much anything and hold your own.