Innholdsfortegnelse for May 2020 i Men's Fitness UK

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.…

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.…

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…

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 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…

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…

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 – but be careful not to crack your head against it on each rotation. OVERHEAD SQUATS 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…

1 BETTER AT PLANKING Meet the 62-year-old plank world record holder and try five plank variations for a rock-solid core (p10). 2 A STRONGER RUNNER We’ve got stretches, training tips, get-quick sessions, mindset coaching and more. 3 A DISTANCE DON If you can manage the mileage, ultra running opens up a whole new world of adventure (52). 4 A BETTER COOK Broaden your culinary horizons with some genuinely tasty plant-based recipes (68). 5 STRONG AND MOBILE One kettlebell and seven moves is all it takes to unlock your strength-training potential (p76).…

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…

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.…

“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."…

In 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…

Joss Smith, 36 “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.” Neil Williams, 40 “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.” Ian Moore, 50 “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…

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 & protein-packed 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…

This 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…

1A KETTLEBELL FRONT SQUAT 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. 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…

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

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. POGO JUMPS (2 X 15) These are a little more advanced, but they’re well worth practicing to perfect the technique. With both legs, simultaneously jump in the air…

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.…

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.…

“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 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…

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. 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…

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. 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. 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…

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…

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…

While 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…

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 fully-equipped 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…