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MEN'S RUNNING
The UK's first running magazine just for men. Regular training plans, features and gear reviews for runners of all abilities. DAVE BEDFORD: A REBEL IN RUNNING SHOES The wild man of athletics who trained hard and partied harder. Dave Bedford was a sporting maverick, loved by the public and loathed by the establishment. Born in London in 1949, Bedford’s talent for running was obvious early on. Indeed, in a feat never achieved before or since, he once won the junior and senior National Cross-Country RUNNING UP THAT HILL It involves finding a steep hill, running up it as hard as you can for 45 to 60 seconds, then gently jogging down for your recovery. Repeat this 8 to 12 times for a session that builds extra strength, speed and power. This training was designed for sprinters and middle distance athletes seeking greater speed and power, but is not necessarily BARBELL WORKOUT FOR RUNNERS Technique: – Position one end of a barbell in a wall corner. – Hold the other end in both hands. – Bend your knees slightly and, with arms outstretched, bring the bar down to one side – to about hip-level – twisting the chest, shoulders and head in the same direction. – Keeping your core tense, swing the weight back to thestart
ULTRAMARATHON NUTRITION: 6 THINGS YOU NEED TO KNOW For many years, conquering the 26.2 miles of a marathon was the ultimate endurance challenge on the running scene. Fast-forward to present day and the plethora of ultrarunning distances you can choose from – 50K, 100K, 100 miles, 24 hours – is pretty endless. 9 OF THE BEST RUNNING SOCKS Hilly TwinSkin Socklet. RRP: £12. Hilly is the ever-reliable presence in the running sock market and the TwinSkin represents a continued commitment to supreme comfort. Light as a feather, with softness to match, the socks are made with double-layer construction – which reduces friction and, ultimately, the risk of blisters. WHAT TO EAT IN AN ULTRA MARATHON The key is to practise in race conditions, long runs and every other opportunity you get. Before running the 200K Ice Ultra in 2016 I was freezing all my food to see what it would be like in the Arctic circle, which my teeth appreciated. One thing that has jumped up in popularity recently is liquid food, like TailWind and Mountain Fuel. FELL CHAMPION’S TOP 10 TIPS FOR FASTER DOWNHILL RUNNING 7 Squat for strength. Leg strength is crucial for fast downhill running. One exercise I use a lot is the squat. Put your back against a wall, with your knees at a 90-degree angle. Push off your toes and force your back hard against the wall. Keep your knees at SHOULD RUNNERS TAKE CREATINE? RUNNING REWARDS. Speed work is a staple of training, and creatine supplementation is particularly useful for improving performance in interval training. A meta-analysis of existing research showed a 7.5% increase in performance in those taking creatine – which equates to more beneficial training effects for your running. REVIEW: SAUCONY STRIDE LAB The Saucony Stride Lab goes two further than other gait tests you may have previously had, using not one but three cameras: one behind, one from the side, and one in front. The idea is that it allows for a thorough analysis of each runner’s unique stride, giving them a deeper understanding of their mobility, stability, control and form.MEN'S RUNNING
The UK's first running magazine just for men. Regular training plans, features and gear reviews for runners of all abilities. DAVE BEDFORD: A REBEL IN RUNNING SHOES The wild man of athletics who trained hard and partied harder. Dave Bedford was a sporting maverick, loved by the public and loathed by the establishment. Born in London in 1949, Bedford’s talent for running was obvious early on. Indeed, in a feat never achieved before or since, he once won the junior and senior National Cross-Country RUNNING UP THAT HILL It involves finding a steep hill, running up it as hard as you can for 45 to 60 seconds, then gently jogging down for your recovery. Repeat this 8 to 12 times for a session that builds extra strength, speed and power. This training was designed for sprinters and middle distance athletes seeking greater speed and power, but is not necessarily BARBELL WORKOUT FOR RUNNERS Technique: – Position one end of a barbell in a wall corner. – Hold the other end in both hands. – Bend your knees slightly and, with arms outstretched, bring the bar down to one side – to about hip-level – twisting the chest, shoulders and head in the same direction. – Keeping your core tense, swing the weight back to thestart
ULTRAMARATHON NUTRITION: 6 THINGS YOU NEED TO KNOW For many years, conquering the 26.2 miles of a marathon was the ultimate endurance challenge on the running scene. Fast-forward to present day and the plethora of ultrarunning distances you can choose from – 50K, 100K, 100 miles, 24 hours – is pretty endless. 9 OF THE BEST RUNNING SOCKS Hilly TwinSkin Socklet. RRP: £12. Hilly is the ever-reliable presence in the running sock market and the TwinSkin represents a continued commitment to supreme comfort. Light as a feather, with softness to match, the socks are made with double-layer construction – which reduces friction and, ultimately, the risk of blisters. WHAT TO EAT IN AN ULTRA MARATHON The key is to practise in race conditions, long runs and every other opportunity you get. Before running the 200K Ice Ultra in 2016 I was freezing all my food to see what it would be like in the Arctic circle, which my teeth appreciated. One thing that has jumped up in popularity recently is liquid food, like TailWind and Mountain Fuel. FELL CHAMPION’S TOP 10 TIPS FOR FASTER DOWNHILL RUNNING 7 Squat for strength. Leg strength is crucial for fast downhill running. One exercise I use a lot is the squat. Put your back against a wall, with your knees at a 90-degree angle. Push off your toes and force your back hard against the wall. Keep your knees at SHOULD RUNNERS TAKE CREATINE? RUNNING REWARDS. Speed work is a staple of training, and creatine supplementation is particularly useful for improving performance in interval training. A meta-analysis of existing research showed a 7.5% increase in performance in those taking creatine – which equates to more beneficial training effects for your running. REVIEW: SAUCONY STRIDE LAB The Saucony Stride Lab goes two further than other gait tests you may have previously had, using not one but three cameras: one behind, one from the side, and one in front. The idea is that it allows for a thorough analysis of each runner’s unique stride, giving them a deeper understanding of their mobility, stability, control and form.MEN'S RUNNING
The UK's first running magazine just for men. Regular training plans, features and gear reviews for runners of all abilities. ARTHUR LYDIARD'S 10-WEEK TRAINING PLAN Do this hill circuit three days a week with the alternate days used for leg speed running. For leg speed training, Lydiard recommended 10 sprints of 120-150 metres on a flat surface at three-minute intervals. Run with a normal stride but try to move your legs as fast as possible. Warm down thoroughly afterwards for 15 minutes. HOW TO TRAIN FOR A HALF MARATHON ON 3 RUNS PER WEEK So, if you’re planning on running a 1:45 race, three miles should be completed at around 8:10/8:20min/mile pace. Your second session will be hill repeats. Find a hill with a challenging incline and, after a proper warm-up, complete eight to ten, controlled 60 – 90 second runs. These will be tough, but they will build up your glutes and work BEST IN TEST: RECOVERY DRINKS MARKS OUT OF 10. TASTE: 8 / MIXABILITY: 8 / POST-RUN APPEAL: 8. Easy to mix with water or milk, and providing a blend of both carbs and whey protein isolate, this light and refreshing recovery shake is a solid addition to your post-run routine. A tasty way to aid recovery, without breaking the bank. £15.75 (9 x 60g sachets), highfive.co.uk. 9 OF THE BEST MARATHON SHOES From the super cushioned to the ultra minimal, we've selected the best marathon shoes to suit every style. Saucony Kinvara 7. £110. The Kinvara is marathon-running royalty, with previous editions beloved of runners the world over. The latest batch keeps the 4mm heel-to-toe drop, lightweight feel (218g) and flashy looks. WHY YOU SHOULD PUSH YOUR PAIN BARRIER A few tips and signs to watch for: Run too hard and far too often and the body won’t improve. It gets tired, injured or ill and you will inevitably plateau. Don’t allow an ‘It will get easier’ mentality – this leads to a softer mindset and fear of pain in training and racing. Take your morning resting heart rate each daybefore you
BEAT INJURY WITH POSITIVE THINKING 5) Self-check-in. “Schedule ‘mental fitness’ into your daily routine, just as you do with your run,” says sports performance coach and psychologist Pete Cohen. “Focus on exercising your mind, and seek out others who have had a similar injury, and ask them what they did to stay strong and positive. Lots of PTs today specialise in PUSH THROUGH THE PAIN BARRIER Training your mind to have a higher pain tolerance can be as critical to road racing as the physical training that you do. During the last 10K of the marathon, your performance will be limited not solely by your physical ability, but also your tolerance to withstand suffering. BEST IN TEST: SHORTS COMFORT: 7 / LIGHT WEIGHT: 6 / CHAFE CONTROL: 6. This offering from Under Armour attempts to combine a baggy short with the more modern, tighter t. The woven fabric is stretchier than most shorts, allowing good movement, and the side pockets are handy but, unusually for a men’s short, the deep waistband means they take some getting used to ROCK GOD JOHNNY MARR TALKS RUNNING The New York Marathon is the most prestigious one to run. My wife Angie had entered me without telling me, and so I found myself standing on Staten Island at six in the morning in the freezing cold with 50,000 other runners, waiting to cross the starting line. BARBELL WORKOUT FOR RUNNERS Technique: – Position one end of a barbell in a wall corner. – Hold the other end in both hands. – Bend your knees slightly and, with arms outstretched, bring the bar down to one side – to about hip-level – twisting the chest, shoulders and head in the same direction. – Keeping your core tense, swing the weight back to thestart
DAVE BEDFORD: A REBEL IN RUNNING SHOES The wild man of athletics who trained hard and partied harder. Dave Bedford was a sporting maverick, loved by the public and loathed by the establishment. Born in London in 1949, Bedford’s talent for running was obvious early on. Indeed, in a feat never achieved before or since, he once won the junior and senior National Cross-Country BEST RUNNING CAMERAS GoPro Hero4 Session. £159.99. GoPro is known as the king of cameras for good reason. Its Hero4 Session model is conveniently compact, shoots high-definition film and is as indestructible as a cockroach. It’s also waterproof to 10m and is operated by one button only: hold it down to turn it on, hold it down to turn it off. RUNNING UP THAT HILL It involves finding a steep hill, running up it as hard as you can for 45 to 60 seconds, then gently jogging down for your recovery. Repeat this 8 to 12 times for a session that builds extra strength, speed and power. This training was designed for sprinters and middle distance athletes seeking greater speed and power, but is not necessarily PHEIDIPPIDES: THE MAN WHO INSPIRED THE MARATHON Meet the legendary Greek messenger who unwittingly inspired the modern marathon. The original story of the marathon is well known – and, very likely, completely wrong. It goes something like this: a Greek messenger, Pheidippides, ran 26 miles from Marathon to Athens to bring news of the Athenian victory over the invading Persians. WHAT SUPPLEMENTS SHOULD RUNNERS TAKE? Instead, its main role is to complement and support healthy nutritional practices. Where supplementation can significantly benefit a runner, however, is during times of intense, prolonged endurance training. For example, it is suggested that a sedentary individual should consume 0.8g of protein per kilo of bodyweight to maintainprotein balance
WHAT TO EAT IN AN ULTRA MARATHON The key is to practise in race conditions, long runs and every other opportunity you get. Before running the 200K Ice Ultra in 2016 I was freezing all my food to see what it would be like in the Arctic circle, which my teeth appreciated. One thing that has jumped up in popularity recently is liquid food, like TailWind and Mountain Fuel. WHAT TO EAT BEFORE, DURING AND AFTER A HALF MARATHONWHAT TO EAT NIGHT BEFORE HALF MARATHONWHAT TO EAT DAY BEFORE MARATHONWHAT TO EATMARATHON WEEK
What to eat when training for a half marathon. A useful ratio to plan your diet around when prepping for any endurance event is a macro split of 50:30:20. This means 50% carbohydrates, 30% protein and 20% fat to allow for effective training and adequate energy levels. WHY YOU SHOULD PUSH YOUR PAIN BARRIER A few tips and signs to watch for: Run too hard and far too often and the body won’t improve. It gets tired, injured or ill and you will inevitably plateau. Don’t allow an ‘It will get easier’ mentality – this leads to a softer mindset and fear of pain in training and racing. Take your morning resting heart rate each daybefore you
ULTRAMARATHON NUTRITION: 6 THINGS YOU NEED TO KNOW For many years, conquering the 26.2 miles of a marathon was the ultimate endurance challenge on the running scene. Fast-forward to present day and the plethora of ultrarunning distances you can choose from – 50K, 100K, 100 miles, 24 hours – is pretty endless. BARBELL WORKOUT FOR RUNNERS Technique: – Position one end of a barbell in a wall corner. – Hold the other end in both hands. – Bend your knees slightly and, with arms outstretched, bring the bar down to one side – to about hip-level – twisting the chest, shoulders and head in the same direction. – Keeping your core tense, swing the weight back to thestart
DAVE BEDFORD: A REBEL IN RUNNING SHOES The wild man of athletics who trained hard and partied harder. Dave Bedford was a sporting maverick, loved by the public and loathed by the establishment. Born in London in 1949, Bedford’s talent for running was obvious early on. Indeed, in a feat never achieved before or since, he once won the junior and senior National Cross-Country BEST RUNNING CAMERAS GoPro Hero4 Session. £159.99. GoPro is known as the king of cameras for good reason. Its Hero4 Session model is conveniently compact, shoots high-definition film and is as indestructible as a cockroach. It’s also waterproof to 10m and is operated by one button only: hold it down to turn it on, hold it down to turn it off. RUNNING UP THAT HILL It involves finding a steep hill, running up it as hard as you can for 45 to 60 seconds, then gently jogging down for your recovery. Repeat this 8 to 12 times for a session that builds extra strength, speed and power. This training was designed for sprinters and middle distance athletes seeking greater speed and power, but is not necessarily PHEIDIPPIDES: THE MAN WHO INSPIRED THE MARATHON Meet the legendary Greek messenger who unwittingly inspired the modern marathon. The original story of the marathon is well known – and, very likely, completely wrong. It goes something like this: a Greek messenger, Pheidippides, ran 26 miles from Marathon to Athens to bring news of the Athenian victory over the invading Persians. WHAT SUPPLEMENTS SHOULD RUNNERS TAKE? Instead, its main role is to complement and support healthy nutritional practices. Where supplementation can significantly benefit a runner, however, is during times of intense, prolonged endurance training. For example, it is suggested that a sedentary individual should consume 0.8g of protein per kilo of bodyweight to maintainprotein balance
WHAT TO EAT IN AN ULTRA MARATHON The key is to practise in race conditions, long runs and every other opportunity you get. Before running the 200K Ice Ultra in 2016 I was freezing all my food to see what it would be like in the Arctic circle, which my teeth appreciated. One thing that has jumped up in popularity recently is liquid food, like TailWind and Mountain Fuel. WHAT TO EAT BEFORE, DURING AND AFTER A HALF MARATHONWHAT TO EAT NIGHT BEFORE HALF MARATHONWHAT TO EAT DAY BEFORE MARATHONWHAT TO EATMARATHON WEEK
What to eat when training for a half marathon. A useful ratio to plan your diet around when prepping for any endurance event is a macro split of 50:30:20. This means 50% carbohydrates, 30% protein and 20% fat to allow for effective training and adequate energy levels. WHY YOU SHOULD PUSH YOUR PAIN BARRIER A few tips and signs to watch for: Run too hard and far too often and the body won’t improve. It gets tired, injured or ill and you will inevitably plateau. Don’t allow an ‘It will get easier’ mentality – this leads to a softer mindset and fear of pain in training and racing. Take your morning resting heart rate each daybefore you
ULTRAMARATHON NUTRITION: 6 THINGS YOU NEED TO KNOW For many years, conquering the 26.2 miles of a marathon was the ultimate endurance challenge on the running scene. Fast-forward to present day and the plethora of ultrarunning distances you can choose from – 50K, 100K, 100 miles, 24 hours – is pretty endless.MEN'S RUNNING
The UK's first running magazine just for men. Regular training plans, features and gear reviews for runners of all abilities. BEST RUNNING CAMERAS GoPro Hero4 Session. £159.99. GoPro is known as the king of cameras for good reason. Its Hero4 Session model is conveniently compact, shoots high-definition film and is as indestructible as a cockroach. It’s also waterproof to 10m and is operated by one button only: hold it down to turn it on, hold it down to turn it off. HOW TO RUN A GREAT 10K Race pace. To race a great 10K you should be teaching your body to tolerate anticipated race-day pace, intensity and duration. Interval running at race pace (or faster) is a proven winner for 10K success. Great 10K intervals improve VO2 max, and your cardio fitness score on your Fitbit app. Intervals for 10K might be run at 85-90% effortlevel.
ROWING FOR RUNNERS
Strength. “Rowing is a power endurance activity,” says Alex. “So it requires both explosive strength and stamina.”. As a result, it’s a big calorie-burner – similar to an elliptical or stair-climber machine. Even better, though, it builds muscle whilealso working the
NAIL THE LAST 6 MILES OF YOUR MARATHON Try sessions of 4-5 x 5mins off a 90-second jog recovery built into your run and build this to 3 x 10mins over the weeks. It works for the likes of Mo Farah and Paula Radcliffe and will certainly strengthen your heart to cope with 26.2 miles. 5. Take an easy week every three to four weeks in your plan and don’t run for longer than 3hrs 15mins BEAT INJURY WITH POSITIVE THINKING 5) Self-check-in. “Schedule ‘mental fitness’ into your daily routine, just as you do with your run,” says sports performance coach and psychologist Pete Cohen. “Focus on exercising your mind, and seek out others who have had a similar injury, and ask them what they did to stay strong and positive. Lots of PTs today specialise in ULTRAMARATHON NUTRITION: 6 THINGS YOU NEED TO KNOW For many years, conquering the 26.2 miles of a marathon was the ultimate endurance challenge on the running scene. Fast-forward to present day and the plethora of ultrarunning distances you can choose from – 50K, 100K, 100 miles, 24 hours – is pretty endless. 4 TIPS TO GET A SUB-40 AND 50 10K TIME In a poll on the MR website, a little over 68% of you told us that your 10k time is either between 40-50mins and 50-60mins. With as many as 21.15% of you making up the 30-40mins vote. Here at MR, we try our best to listen to you and tailor our content to your needs, which is why we’ve come up with expert tips to help you get your 10K time down to that magical sub-40 or even sub-50 time. 5 OF THE BEST SUPPORT RUNNING SHOES Saucony Omni 13 – £77. Saucony have gone for a full ground-contact design, which provides full support from heel-strike to toe-off. There is also a stable level of pronation control built in to the shoe, which should help with any runners that suffer from inward rolling from the ankle. Weighing in at 317g, one may be forgiven for thinking FELL CHAMPION’S TOP 10 TIPS FOR FASTER DOWNHILL RUNNING 7 Squat for strength. Leg strength is crucial for fast downhill running. One exercise I use a lot is the squat. Put your back against a wall, with your knees at a 90-degree angle. Push off your toes and force your back hard against the wall. Keep your knees at*
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