Take it outside

Run off your belly and beat stress!

Welcome to the Running Special issue of MF in which we can make you fitter, faster and happier

Toast your heart health with a glass of red

Cardiovascular disease is one of the biggest killers in the

Sleep sorted

Get your eight hours of shut-eye every night for these four big health benefits

Eat more fish to think faster

A diet high in omega 3 fatty acids can help your brain stay sharper as you age

Train for your brain

Find time to exercise for these mental benefits

Spring into action

We road-test the best new running shoes to help you bag a new personal best

Sounds good

Listening to your favourite music when training has been shown to give you a boost. Take your pick of our headphones round-up to ensure the tunes stay with you no matter where you go

Grab bag

Get hold of one of these beauties for a fuss-free break

The long and the short of it

Whether your hair challenges are caused by not enough or too much hair, Anthony Mayes – Hanz de Fuko ambassador, head stylist at the Refinery and MF’s resident expert – has a solution

Trim and you’re winning

Give yourself a barbershop-quality cut with the latest beard trimmers

THE ART AND SCIENCE OF SPEED

The latest scientifically created running shoes promise to help you run faster, save energy and smash your personal best. But how robust is the research? And can hi-tech shoes really make you a better runner?

10 WAYS TO BLAZE A TRAIL

When you go trail running a new set of rules apply, says The Holy Trail author Rik Merchie. Here are his top ten tips for becoming king of the off-road

LET THE GAMES BEGIN

The National Fitness Games is inspiring people to test their prowess against the best the UK has to offer. MF finds out the training secrets that will lead to success– and meets a Games athlete who has shown incredible dedication

Don’t let dehydration ruin your race

Trusting your thirst may lead to dehydration

Get lean at lunch

Keep the flavour and ditch the belly fat with these quick, delicious lunches from Michelin-starred chef Adam Gray

DOES NUTRIENT TIMING REALLY MATTER?

Do you need to guzzle a protein shake as soon as your workout finishes? Or is it what you eat, rather than when, that really matters? Eric Helms, coach at 3D Muscle Journey and a nutrition researcher, chews over the latest scientific research

Don’t wreck your run

Static stretches will weaken your muscles and impair performance

CROSSFIT FOR PURPOSE

If you want to look better with your top off then you should consider using CrossFit as your main training tool, says top trainer Tom Wright

DO THINGS BY HALVES

Build total-body strength by splitting your workouts into upper-body and lower-body sessions

Torch fat and build functional fitness in just 20 minutes

Get real-world strength and sculpt a leaner, harder body with this six-move dumbbell circuit

BE A GYM GIANT

Use giant sets to make your muscles bigger than ever

15 ways to build your best ever body

Follow these tried-and-tested transformation tips from MF editor Joe Warner to burn off your belly and build lean muscle

The power of pyramids

Use this simple but effective rep strategy to get more out of every workout

Move your body to shake off stress

Get active to protect your brain and aid memory