FUELLED BY NATURE

JOG ON

About six years ago, I set out to complete my first

TURN OF EVENTS

These are the world’s top ten best marathons, according

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.

UP THE ANTE

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.

BEET YOUR BENCH

New research, independently conducted by Samford University

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

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

ECO EXERCISE

SIX WAYS TO MAKE MORE SUSTAINABLE FITNESS CHOICES

ROAD RUNNERS

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

TOP DRAWER

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

FAST FORWARD

Resident tech expert Kieran Alger runs the rule over the latest gadgets designed to make you a better runner

NO BIG DEAL

DESPITE THE SKINNY STEREOTYPE ,RUNNING IS A SPORT FOR ALL SHAPE SAND SIZES,SO FOR HEAVIER MEN WHO THINK THEY’RE ‘TOO BIG TO RUN’ IT’S TIME TO EMBRACE THE BULK AND JOG ON

“Running has changed my life”

ADAM CARDINAL, 51, FROM OXFORDSHIRE, STARTED RUNNING SERIOUSLY IN 2013 WHILE RECOVERING FROM CANCER. HE RAN THE 2017 LONDON MARATHON WEIGHING NEARLY 121KG. SINCE THEN, AND WITH HELP FROM WERUN COACH TONY POUND, HE’S LOST 19KG AND IS TRAINING FOR AN ULTRA MARATHON.

DIRTY TRICKS

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

Overcome Any Obstacle

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

MARATHON MINDSET

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

THE LONG GAME

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

WORLD AT HIS FEET

MEET THE MAN WHO RAN A MARATHON IN EVERY COUNTRY ON EARTH

ODE TO OATS

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

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

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 eThect. 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

Powered by Plants

Going meat-free doesn’t have to feel like a sacrifice. With the right ingredients and a bit of culinary know-how, there’s plenty to be gained from favouring the fork over the knife - rustle up these plant-based recipes and see for yourself

STRUGGLE STRATEGIES

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

SUPER SEVENS

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

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

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

TO BE A PRO KITESURFER

BALANCE, COORDINATION, FEARLESSNESS AND FAMILY VALUES HAVE HELPED TOM BRIDGE MAKE WAVES AT A YOUNG AGE

REASONS TO RUN

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

THINK FAST!

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