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R U N w C Y C L e w S W I M w nu t ri t i o n w A d v E N T U R E w Trainin g w c h all e n g e
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Spring training ✓10K strength circuit ✓Cycle speed drills ✓4-minute workouts ✓Get fit for a trek
cross-country running guide
Ready for a dirty weekend?
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RUNNING JACKETS TESTED
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Adrenaline plus Vaseline! A novice runs his first ultra – could you? Issue 16 april 2013
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Powered by 14th - 15th september 2013
Run, Bike and kayak 100 miles acRoss scotland save ÂŁ15 on entry before 31/08/13 - use code outdooR15 at checkout
Traverse one of the most iconic mountain landscapes in the world by bike, foot and kayak. A truly defning journey through the Scottish Highlands.
The challenge is set. Can you cross Scotland in a weekend?
www.scotlandcoasttocoast.com
PiCTure: superstock
TRAIN
get yourself fitter AND do EVEN more outdoors
PUT A STOP TO a STITCH
Side-splitting: Combat a stitch by controlling your food and drink intake before a run
Science is unsure what causes a stitch, but this advice from personal trainer Tom Eastham should help you avoid that pesky thorn in your side
1
HYDRATE YOURSELF
2
DON’T OVERFUEL
3
BREATHE BETTER
Drinking half a litre of water one hour before you run will help keep your muscles hydrated and prevent them cramping.
Don’t go crazy with the water, and definitely don’t eat within that important hour immediately before you run.
Controlling your breathing while running relaxes your muscles, and should help combat mid-run stitch. For example, consciously swapping the footfall on which you exhale could help.
Meet tom eastham Tom is a strength coach and nutrition expert, and runs the Fitness First gym in London’s Tottenham Court Road
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