From the obvious (stronger legs do make for a stronger runner, duh) to the more obscure (upper body strength can massively boost your running power), there are myriad benefits for runners to be found in strength training. Not every exercise will have direct benefits though, and some are best left in the realm of powerlifters and bodybuilders. To help you decipher what works and what won’t, here’s ten essential strength exercises tailored specifically for runners, that will improve your endurance, power, stride and efficiency.

1. Squats

Benefit: Strengthening just about every muscle in the body will improve your running. But as you might suspect, the lower body does take priority, and most of this list reflects that, starting with squats. Squats are an all-around lower-body burner, targeting the quads, hamstrings, glutes and lower back. By strengthening these muscles, you’ll improve your lower body stability, which is crucial for maintaining proper running form and preventing injuries.

How to do it: Stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back as if sitting into a chair. Keep your chest upright and your knees aligned with your toes. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.

2. Lunges

Benefit: Like squats, lunges strengthen the lower body. Specifically targeting quads, hamstrings and glutes, but with a stronger emphasis on calves. Sure, running will naturally give you some pretty toned calves – you can stop reading here if aesthetics is all you’re looking for – but strengthening them in the gym can add another weapon to your repertoire, improving balance and coordination and providing a more efficient running gait.

How to do it: Start standing with your feet together. Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Ensure your front knee is aligned with your ankle and your back knee hovers just above the ground. Push through your front heel to return to the starting position and repeat on the other side. For an added challenge, take a dumbbell in each hand and really feel the burn on your way back up.

3. Deadlifts

Benefit: Deadlifts primarily target the hamstrings, glutes, and lower back, promoting strength and stability in the posterior chain, which is essential for generating power and propulsion while running.

How to do it: Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Keeping your back straight and chest up, hinge at the hips, lowering the weight towards the ground while maintaining a slight bend in your knees. Once you feel a stretch in your hamstrings, reverse the movement by driving through your heels and squeezing your glutes to return to the starting position.

4. Planks

Benefit: Like we said, running draws on more muscles than just your legs. Core muscles are engaged just as often as their lower body counterparts while running, and planks are a surefire way to add core strength. A few minutes of planking per day will tone up your abs, obliques and lower back, improving overall stability and preventing excessive rotation or sway while running.

How to do it: Start in a push-up position with your hands directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core muscles and hold this position, ensuring your hips don’t sag or rise too high. Aim to maintain the plank for 30 seconds to one minute, gradually increasing the duration as you build strength.

5. Push-ups

Benefits: Upper body strength might not be the primary focus for runners, but the upper body does contribute to running efficiency. Arm swing assists with balance, momentum, and forward propulsion, while strong chest and shoulder muscles help maintain stability and prevent excess movement that wastes energy and slows you down. And as we’ve already mentioned, a strong core also has its benefits. How better to improve those areas than by frequently engaging in an exercise that targets all of them?

How to do it: You probably know how to do a push-up, but in case you’re not sure of how to perfect your form, here’s the basics. Start in a plank position with hands slightly wider than shoulder-width apart, lower your body by bending your elbows, then push through your palms to return to the starting position.

6. Calf raises

Benefit: Again, calf strength is essential for optimal running. But calf raises don’t only target the calf muscles, they also strengthen the ankles and can improve explosiveness (known to runners as push-off power).

How to do it: Stand with your feet hip-width apart, lifting your heels off the ground as high as possible while balancing on the balls of your feet. Hold for a moment at the top, then lower your heels back down below the level of your toes. For an added challenge, perform calf raises on a step or platform, allowing your heels to drop below the level of your toes for a deeper stretch.

7. Dumbbell rows

Benefit: To balance out all that strength you’re doubtlessly building on the front half of your upper body, back strength is also necessary. Dumbbell rows strengthen the upper back, but they also work the shoulders and arms, enhancing running posture during running through a balanced upper body.

How to do it: Stand with your feet hip-width apart, holding a dumbbell in one hand. Keeping your back straight, hinge at the hips, and pull the dumbbell towards your hip, squeezing your shoulder blades together, then lower the weight back down with control.

8. Russian twists

Benefit: Another core strengthener, Russian twists target the obliques and abs, improving rotational stability and enhancing overall running efficiency.

How to do it: Sit on the ground with your knees bent and feet elevated, leaning back slightly to engage your core. Hold a weight or medicine ball with both hands, and twist your torso to the right, bringing the weight towards the ground beside your hip. Reverse the movement to the left, twisting through your core muscles. Continue alternating sides in a controlled motion.

9. Supermans/back extensions

Benefit: Supermans, or whatever naming variation you know them by, strengthen the lower back, glutes, and hamstrings, helping to prevent lower back pain and injury, while improving running posture.

How to do it: Lie face down on the ground with your arms extended overhead and legs straight. Engage your core muscles, glutes, and lower back to lift your chest, arms, and legs off the ground simultaneously, forming a slight arch in your back. Hold for a moment at the top, then lower back down with control.

10. Single-leg deadlifts

Benefit: Single-leg deadlifts improve balance, stability, and proprioception – your body’s ability to sense its own movement, in layman’s terms – while targeting the hamstrings, glutes and lower back, making them an excellent functional exercise for runners.

How to do it: Stand on one leg with a slight bend in the knee, holding a dumbbell or kettlebell in one hand. Hinge at the hips, extending your free leg behind you and lowering the weight towards the ground while keeping your back straight and chest up. Once you feel a stretch in your hamstrings, reverse the movement to return to the starting position, maintaining balance throughout the exercise. Repeat on the other leg.

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The post 10 strength exercises that will make you a better runner appeared first on Men's Health Magazine Australia.

Soon after, the supershoe craze began. Every brand started launching their own carbon-plated shoes, with each outranking its predecessor. Every brand wanted their shoes to have more foam, more bounce, more propulsion – or to at least appear that way to the naked eye. The result was a range of shoes that were increasingly visually striking, but often faltered in actual performance, losing the energy saving credentials that made them popular in the first place.

Thankfully, not every brand has gone in this direction. New Balance, for one, has maintained dependability throughout the various generations of its premier supershoe, the SuperComp Elite – the latest iteration of which has only recently been released.

The SC Elite v4 is a race day shoe designed to boost performance when every millisecond really matters, for everyone from ambitious amateurs to elite marathon runners. The SC Elite represents the culmination of years of innovation at New Balance, building on previous generations to build a shoe that pushes the boundaries of performance footwear. With a lightweight construction, powerful energy-returning technology and an ergonomic design, the SC Elites are a force to be reckoned with. To see if they were worth the hype – and be assured, there’s plenty of it – I got my hands on a pair of SC Elites and put them through their paces.

The look

In terms of design aesthetics, the SC Elites are a marriage between form and function. They come in a single colourway: white with bleached lime glo and hot mango – which is, to the layman, white with fluoro green and orange accents that trickle down to the outsole. A snug FantomFit upper also offers ultra-light bonded support without sacrificing comfort or breathability. The entire exterior is eye-catching, and these aren’t the kind of kicks you should lace up if you’re aiming keep a low profile. But with a design this appealing, why would you ever want to go incognito?

The specs

The standout feature of the SC Elites is, of course, their carbon fibre plated midsole – the unofficial stamp of authenticity for any supershoe. The SC Elite’s FuelCell midsole is crafted with 100% PEBA foam, not only ensuring ridiculously precise responsiveness but also a firm platform for every stride.

The carbon fibre plate complements the dynamic capabilities of the FuelCell midsole exceptionally. New Balance’s underfoot Energy Arc technology, which utilises strategic midsole voids, works in tandem with the plate to amplify the shoe’s energy return – a particular strength of the SC Elites. By optimising the distribution of force and maximising the storage and release of energy, the shoes boast a level of responsiveness that borders on the supernatural. According to New Balance’s sports research lab, the SC Elite can deliver 87 per cent energy return, a 4 per cent increase on its precursor.

The use of carbon fibre technology not only serves to enhance energy return, but also contributes to the shoe’s remarkably lightweight construction. New Balance says the SC Elite is only a meagre 237 grams, but on my precision scales, they were actually a touch lighter at 231 grams. Clearly, someone’s measurements are off – probably mine. In practice, this immense weight reduction ensures that every iota of energy exerted is transferred into forward propulsion.

The test

Enough of the minutiae. Are the SC Elites actually worth their marbles? If you’re short on time and want to get straight to the point, the answer is yes, but that takes all the fun out of explaining why. Read on for the details of my test run.

The SC Elite’s reputation as a race day shoe made a longer effort seem like an obvious choice for my road test. I selected Sydney’s iconic Coogee to Bondi coastal track as my route, which is around 6km each way. But given that I was short on time and not in the mood for a 12km run, the plan was to turn around halfway through the journey and make it a 6km run instead.

The Coogee to Bondi trail is, famously, an incredibly scenic route. Although, in late March, when daylight saving is on the brink of death and temperatures are rapidly dropping, the seaside chill is less appealing than usual. Add to this that I was setting off right after work on a rather ho-hum Tuesday night and it’s easy to see why my motivation wasn’t high. But such is the reputation attached to the SC Elite line that I felt I had to hit the pavement as soon as possible.

Immediately after setting off, the reality of just how light the SC Elites are became apparent. It cannot be understated how much these shoes feel like wearing nothing at all, the form-fitting upper and lightweight construction working wonders in creating a genuinely incorporeal feel. But one thing you will feel is supreme responsiveness and cushioning, propelling you forward with every stride. To describe it as succinctly as possible, running in the SC Elites is like running with springs strapped to the bottom of your feet.

As any runner will know, there comes an inevitable point during a straight-line run where you’ll have to call halfway and turn around. Deciding on where this point should be is far easier said than down, however. Once I had gotten into a rhythm and was proceeding at ease, it became difficult to find the will to turn around. Eventually I did, but not before overshooting my original 3km turning point by an entire kilometre – whoops. I attach at least partial blame to the SC Elites and their super-smooth ride for this.

When testing a new pair of shoes, I always make a point of running on varying surfaces. Traction is often an issue with high-profile supershoes that are more foam than shoe, as providing all that bounce usually comes at the expense of stability. Many a shoe will be marketed as suitable for everyday usage on multiple surfaces, but on anything but pavement they feel worse than running in a pair of thongs. That’s not a problem with the SC Elites, with their solid rubber outsole delivering solid traction on the variety of uneven, rocky and grassy terrains I experimented with during the second half of my run.

The verdict

My test run in the SC Elites didn’t go exactly to plan, with an unexpected extra 2 kilometres, but my pace held up regardless. I managed a 4:50 minutes per kilometre pace amid the Eastern Suburbs’ endless hills and inclines, which is better than I’d expected. Anything under a 5:00 minute pace on flat terrain is a solid effort on my part, so I have to assume the SC Elites did most of the work.

All in all, the SC Elites have endeared themselves to me and have proven to be peerless among supershoes. Currently retailing for $360, they’re also one of the more affordable options on the market. At that price, they’re hard to pass up, and take my word for it, you won’t find a springier ride.

Final rating: 9.5/10

The New Balance FuelCell SuperComp Elite v4 was released in Australia on February 1st, 2024. You can find more information on the shoe here.

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The post Tried & tested: New Balance SuperComp Elite v4 appeared first on Men's Health Magazine Australia.

This doesn’t mean New Balance have been hesitant to implement cutting-edge technology in favour of honing broad-appeal. Anything but. Avant-garde carbon plating, synthetic materials and uber-plush foam have become hallmarks of the New Balance offering. And visually, the brand delivers some of the best-looking shoes you’ll be able to find. It’s easy to see why I was eager to get my hands—and feet—on the latest New Balance innovation, the FuelCell Rebel v4.

The look

You could say the Rebels had me at hello. I was lucky enough to land a spice blue and limelight pair—without the marketing speak, they’re a fluoro yellow and ocean blue. The striking colours complement an overall sleek design that immediately catches eyes and keeps them there as they fade into the distance on the feet of a stylishly equipped runner—at least, that’s how I imagine everyone saw me once I took to my local park.

The specs

Enough about the looks, let’s talk performance and specs. Once you’ve slipped them on, the Rebel’s really do feel like wearing nothing at all. A feeling that can be attributed to a FantomFit upper providing bonded support and a snug fit which maintains breathability. It also helps that the shoes are shockingly lightweight—when I popped them on my precision scales, they came in at a miniscule 200 grams each.

The fourth iteration of the Rebel has a taller and wider sole than previous versions. As any erudite sneakerhead will know, it is typically the narrower soles that offer the most energy return and propulsion, but if anything, the Rebel is even bouncier than its predecessors. We can thank an enhanced FuelCell foam midsole—which harnesses a new PEBA/EVA blend—for that.

The test

Now to the test itself. The design of the Rebel confers suitability for up-tempo runs on a primarily solid surface, so I set out for Sydney’s vaunted Centennial Park for a pacey 5k. As devotees of that circuit will know, a lap around Centennial’s iconic white fence amounts to around 4km, so I had to improvise with a few detours and double backs, and this allowed me to test the Rebels on varied surfaces.

As someone who is accustomed to a narrower foundation, the Rebels, with their wider cushioning, felt markedly different during my opening strides. But what I first assumed to be my own feet’s teething issues in adapting to this unfamiliar feeling actually proved to be the FuelCell foam hard at work. Initially, I felt almost off balance, but soon realised that the hyper-responsive Rebels were forcefully propelling me forward with every step. Once I got my bearings and got into a rhythm, I began to appreciate how it feels to run in the Rebels. It’s like having a turbo boost for your feet, with off the charts energy return delivering the extra oomph I needed to push for a faster than usual pace.

As we mentioned earlier, versatility is where the Rebels shine. They’re supposedly suitable for everyone from a beginner to a marathon runner, and while I fall somewhere towards the middle of that spectrum, I understand the reasoning. As far as everyday runners go, you won’t find many better than the latest Rebels. They’re ideal for the everyday run on urban terrain, and manage particularly well on hardened surfaces like pavement and road. They lost a little oomph on grass, but were still superior on the surface when compared to my regular pair.

The verdict

In summation, I set out to run 5km at a 4:45 minutes per kilometre pace, 15 seconds faster than my usual standard. I finished the run averaging a 4:40 pace, and I believe I have the Rebels to thank. Retailing at just $220, they’re awfully affordable too. My advice? Get your hands on these as soon as possible, and leave competitors in your dust.

Final rating: 9/10

The New Balance FuelCell Rebel v4 was released in Australia on March 1^st, 2024. You can find more information on the shoe here.

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The post Tried & tested: New Balance FuelCell Rebel v4 appeared first on Men's Health Magazine Australia.

Isaac Heeney’s preseason training routine

Built like a prime thoroughbred, Heeney has the enviable problem of stacking on muscle too easily, something that can be a liability in an endurance-based game like Aussie Rules. “If I do too much I can sometimes blow out and put a bit too much weight on,” says Heeney, who tips the scales at 88 kg but has played some seasons at 91-92 kg. “Obviously it’s an aerobic game. I’ve played games at some heavy weights that I probably shouldn’t be. So I’ve dropped it back a few kilos to make sure I’m moving around really well but keeping my strength at the same time.

Heeney likes doing basic bodyweight exercises but adding weight to increase load. “I’m a fan of just doing the basic push-ups, sit-ups and chin-ups,” he says. “I grew up doing that. I was told not to touch weights at a young age, because it obviously influences your growth and that’s not good for your body. So I stayed away from weights but did plenty of bodyweight stuff.”

Use this workout to build a body that can break tackles, blast through packs and help you keep running until the final siren.

Bodyweight circuit

Superset

• Push-ups – 4 x 10 with a 20kg weight plate on your back
• Chin-ups – 4 x 10 with weight (Heeney does lower reps carrying 35kg around his waist).

Core

• Leg raises x 10
• Windscreen wipers x 6 each side
• Sit-ups x 20

Clothes and shoes by Nike; watch by Hublot, available at Kennedy Watches & Jewellery.

Cardio session

Warm-up

• 6 x 100m, 30-sec rest between runs. Do the first two runs at 60 per cent of your capacity, the third and fourth at 70 per cent, fifth at 80 per cent and sixth at 90 per cent.

Main set

• 4 x 20-sec sprint – sprint for 20 secs, 10-sec walk

“With these you’re gassing yourself, so you go as hard as you can,” says Heeney.

2 mins rest

• 4 x 20-sec sprint – sprint for 20 secs, 10-sec walk

2 mins rest

• 4 x 30-sec sprint – sprint for 30 sec, 30 sec walk

2 mins rest

• 6 x 45-sec – sprint for 45 sec, 45-sec rest

2 min rest

• 4 x 30-sec – sprint for 30, 15-sec rest

2 min rest

• 4 x 20-sec – sprint for 20, 10-sec rest

“It’s a long session, says Heeney. “It will take you a while to do them. The shorter stuff will blow you up quicker and they’re the harder sessions, whereas if you go and run for 10 minutes, it’s slightly different.”

Isaac wears: Jacket, TWO.ONE by Farage; shorts by Nike.

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The post How to get an AFL player’s body appeared first on Men's Health Magazine Australia.

Trail running is a godsend for the runner who’s tired of their routine. With near-infinite opportunities and myriad potential routes, no two trail runs are the same. And the scenery on offer is only equal in quality to the burn you’ll feel after a topsy-turvy off-road run that plays fast and loose with inclines. But for all its benefits, trail running does require a little more investment than other forms of running.

Most runs take place on solid ground, be it a treadmill, road or footpath, so a reliable pair of sturdy, everyday runners is typically all you need to get going. This is where trail running differs, as those same dependable sneakers that have never let you down on a road run will be about as useful as an elephant in a minefield if you use them on a trail run. Trail running requires purpose-built trail running shoes. These will typically feature superior stability, underfoot traction, protection from debris and enhanced durability. They’re not the kind of shoes you’ll see in flashy commercials, but they do the job nonetheless. Here, we’ve rounded up the best of them.

Nike Pegasus Trail 4

Nike’s Pegasus Trail 4 is the everyman’s trail running shoe. Whether you’re just dipping your toe into the experience or have been blazing trails for as long as you can remember, the Pegasus Trail 4 will give you what you need. Boasting a sole design adept at tackling various surfaces, from smooth roads to rugged trails, these shoes offer an impressive balance of traction and comfort. The grippy lugs ensure stability on uneven terrains, while underfoot Nike React technology provides a responsive and supportive ride from the get-go. At 10.4 ounces (295g), they’re lightweight, yet they could hardly be called flimsy. What’s more, the Pegasus Trail 4 is similarly effective on-road, making it a versatile addition to your running shoe arsenal.

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Hoka Mafate Speed 4

These shoes are named after an imposing caldera on the Indian Ocean island of Réunion. The name of that caldera was derived from a Malagasy word meaning ‘lethal’, owing to the difficulty of climbing the formidable peak. Hoka’s Mafate Speed 4’s are aptly named then, as they’re designed to support lethally challenging undertakings. The Mafate Speed 4’s dispense of the plushness most trail running shoes utilise in favour of low-profile cushioning that offers superior agility and responsiveness. A Vibram Megagrip rubber sole and 5mm lugs also provide surefooted traction on any surface.

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Adidas Soulstride Flow GTX

Adventurous runners seeking reliable performance in any weather conditions should look no further than the Adidas Soulstride Flow GTX. Designed to excel on the toughest of trails, these shoes have a Continental rubber outsole, which provides unparalleled traction on varied terrain, ensuring stability even in wet conditions. Thanks to the GORE-TEX membrane, your feet stay dry and comfortable, while still allowing for ample breathability. The shock-absorbing EVA platform delivers cushioning and support, reducing fatigue and enhancing overall comfort. With an engineered mesh upper, they also offer a snug and supportive fit.

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New Balance Fresh Foam X Hierro v7

New Balance’s Fresh Foam X Hierro v7 is hard to look past as a superb option for those venturing off the beaten path. Designed to tackle unpredictable terrain, these shoes offer a combination of durability, traction, and weather protection. With a Vibram Megagrip outsole, they promise unflinching grip on a variety of surfaces, from slippery rocks to muddy gullies. The inclusion of Gore-TEX waterproof lining ensures that your feet stay dry even in the wettest conditions. The breathable upper with no-sew overlays not only enhances comfort but also adds to the shoe’s sleek appearance. Incorporating some of New Balance’s top-notch technology, the Hierro is a top contender for the title of the grippiest trail running shoes of its time.

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Saucony Peregrine 14

Named for the peregrine falcon—the world’s fastest bird—the Saucony Peregrine 14 is all about speed on rugged surfaces. These shoes were crafted to be the ultimate trail running companion, with unrivalled versatility and performance. The Peregrine 14 boasts a secure fit suitable for varied terrains, a treaded outsole guaranteeing superior grip on wet or dry surfaces, a reinforced upper which promises enhanced breathability, and an innovative PWRRUN foam midsole providing lightweight cushioning and optimal balance. The Peregrine 14’s are a do-it-all pair that goes the extra mile so you can too.

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Under Armour Charged Bandit Trail 2

With its crazy cushioning and durable outsole equipped with technical trail lugs, runners can confidently navigate even the toughest trails with optimal traction and stability in Under Armour’s Charged Bandit Trail 2. The engineered two-toned mesh upper not only provides increased ventilation but also lightweight support, ensuring breathability and comfort throughout your runs. Additionally, that very same upper has been Storm technology-treated to repel water—that’s right, they don’t just let water out with meagre drainage slits, they actively chase the stuff away. The moulded sockliner also bears mentioning, adding another layer of comfort by conforming to the foot and eliminating slippage.

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Brooks Catamount 2

Brooks’ first edition of the Catamount was a consumer favourite, and the second attempt made it even better. Some trail running shoes go too far in one direction, prioritising one of stability, grip, protection or speed while disregarding all else. That’s not a problem with the Catamount 2, a balanced shoe with exemplary cushioning, responsiveness and agility. The Catamount 2 has a SkyVault plate built into the midsole, making it ideal for undulating and frequently changing terrain, as it enhances uphill running while smoothing out the inevitable downhill segments.

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New Balance Fresh Foam X Trail More v3

The New Balance Fresh Foam More Trail v3 is a luxury you can afford. Whether you’re a veteran of the trails or just there for the scenery, these kicks will ensure you’re performing at the peak of your powers with feet that are as comfortable as they are cool. With a rugged upper, synthetic mesh outsole and Fresh Foam midsole, these shoes provide superior traction and cushioning on uneven terrains. Safety is another strength of the Trail More v3, with innovative toe protect technology and the highest stack height in the New Balance range. There’s also more foam than any other shoe on this list, so if that’s your poison, pick this one.

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Salomon Sense Ride 5

The Salomon Sense Ride 5 is a true all-rounder of a trail running shoe. Whether you’re tackling short, fast runs or pushing the limits with ultra distances, this shoe is designed to excel. Its versatility shines through a balanced midsole that provides cushioning and responsiveness in equal measure. The engineered mesh upper, featuring Sensifit technology, offers a comfortable hold that adapts seamlessly to various terrains, ensuring a snug fit with breathability in spades.

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Nike Wildhorse 8

The names of running shoe models are becoming exceedingly abstract, describing a series of seemingly unrelated elements with dubious links to running. Nike’s Wildhorse 8 is the exception to this rule, as it’s not hard to discern the link between an untamed stallion and a determined trail runner. The lugged design is the standout here, with multi-directional lugs made of high-abrasion rubber, the Wildhorse 8 can tackle any terrain. Meanwhile, Nike React foam will be keeping your feet comfortable for the duration of your journey.

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The post Men’s Health’s pick of 2024’s best trail running shoes appeared first on Men's Health Magazine Australia.

Lately it feels like every sleepy Saturday morning social media scroll is interrupted by feed-filling stories live on the scene of a picturesque early run with their local club. Immediately, you’re confronted with the realisation that while you’re yet to leave the comfort of your bed, your annoying friends and mutuals are out making the best of their day and hitting their fitness goals in the process.

Such is the nature of society’s deeply ingrained herd mentality that an uptick in participation in any activity has a multiplying effect. People try something out and post about it online. More people see it, try it out for themselves and post about it. On and on the cycle goes until a trend has reached its pinnacle, at which point it becomes “too mainstream” and we all lose interest and pretend we were never so enthralled by a now played-out farce.

Running clubs are yet to reach the point of becoming too mainstream. Clubs continue to collect members and induct new acolytes at impressive rates. In all likelihood, if you’re not already one of those stalwart members, you’re considering becoming one. Why else would you be reading this?

If you’re keen on joining a running club, there are a few things you should know, and you likely have a few questions. Luckily, we’ve compiled everything you need to know before you join, so you know what to expect.

How do running clubs work?

The principle is fairly straightforward, right? A bunch of people meet up at a predetermined location at a predetermined time and run for a predetermined distance. But how does that actually work in practice? While the parameters of each individual running club will differ—with some focusing on training and others on socialising—they are united in their belief that, when it comes to working out, a community is stronger than an individual.

Most running clubs are organised through social media—although there are some exceptions to this rule, as golden oldies groups likely communicate through different means. Some will have a regular routine, such as meeting at 6am on Saturdays in a regular spot. Others use more dynamic scheduling, updating their members on a chosen location and time throughout the week.

Smaller running clubs may be less organised. In some instances, the plan will be to just meet up and run. Larger clubs, however, have meticulously mapped out routes and set off in waves of fragmented groups in order of ability and speed.

How do you join a running club?

Running clubs are not some cult-like Masonic order, whereby you must be nominated by an existing member and go through a lengthy initiation process to join. Some larger clubs do require a membership and you’ll have to pay fees to join, but others will often share their planned meet-ups with the public on social media, so all you really need to do is show up and join in. Small-scale groups may require permission from an organiser to join. It could also help if you know someone in the loop to get the ball rolling.

 

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What are the benefits of joining a running club?

As anyone who’s ever put off a run or a trip to the gym will know, finding motivation to exercise is a lot easier when you have someone holding you accountable. That’s the line of thinking that governs most running clubs. By exercising in a group and facing shared challenges you’re more likely to show up, stick to a regular workout routine and push yourself to be better.

The effectiveness of working out in groups is well documented. One study found that 95 percent of people who started a weight-loss program in a group completed the program, compared to a 76 per cent completion rate for solo operators. Another study found that not only are group workouts better at improving quality of life than individual workouts, they are also better at reducing stress.

In addition to the motivational benefits, running as part of a club is also a lot safer than doing it alone, especially if you prefer to get a sweat on in the early hours of the morning or late at night. Running alongside others can also improve your ability, as you’ll likely land a few pointers on form, pacing and gear along the way.

Can you join a running club as a beginner?

Larger running clubs are all about versatility. It would be unreasonable to expect a group of 100+ people to all keep to the same pace, so most running clubs split off into different pace groups. More advanced runners might join the five minutes per kilometre pace group, whereas newcomers can stick to the six minutes per kilometre group. That way, runners of all skill and experience levels can join in on the action without feeling like they’re taking it easy or over-exerting.

What should you wear to a running club?

Exactly what you would wear on a solo run. There isn’t really a dress code for most running clubs, and if there is, its only requirement would likely be to slap the club’s logo across your chest. Opt for some breathable, flexible clothing and your trustiest running shoes.

Forrest Gump

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The post Everything you need to know before joining a running club appeared first on Men's Health Magazine Australia.

When weighing up potential running shoes, a few factors need to be taken into consideration. Running style, foot composition, goals, fit and, of course, budget, should all influence your decision. The ideal running shoe will be different for everyone, and given the expenditure involved in purchasing a new pair, it’s important that you know what to look for. Luckily for you, we’ve already done most of the work.

In 2024, we must be approaching the peak of running shoes, because the footwear landscape can’t get much better than what it currently is. With a number of big brands and smaller scale operations combining cutting-edge technology with innovative design to cater to every runner’s needs, these days there’s something for everyone. Here, we take a look at the absolute best running shoes on the market, all of which have the potential to be your next pair.

ASICS GEL-NIMBUS 26

If you want to feel like you’re running on a cloud, ASICS’ aptly named Gel-Nimbus 26 is your golden ticket. These shoes combine ultra-supportive PureGel cushioning with a plush collar, offering unbelievably soft landings and a luxurious experience for your feet. The stylish design can’t be ignored either, ensuring you’ll make a statement whether you’re conquering trails or just strolling to the coffee shop.

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Nike Vaporfly 3

Nike is a big name in the running scene, and for good reason. As one of the world’s largest brands, Nike has earned the enduring respect of consumers with a history of shoes that fulfil their performance promise and don’t compromise on comfort. The Vaporfly 3 is the latest in a long line of top-quality Nike running shoes. Engineered for elite performance in road racing (marathon runners, pay attention), these shoes feature an upgraded ZoomX foam midsole, offering exceptional energy return. The sleek, aerodynamic design also enhances speed, making them a great option for runners hoping to improve personal bests.

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On Running Cloudtilt

If nothing else, the unique design of On Running’s Cloudtilt will certainly catch eyeballs. But thankfully, the Cloudtilt is much more than a conversation starter. Engineered with precision and crafted with innovation, the Cloudtilt embodies On Running’s commitment to merging performance with style. Boasting a sleek, modern design, this shoe features On Running’s signature CloudTec cushioning system, which delivers unparalleled comfort and support for kilometre after kilometre. Its responsive yet cushioned ride ensures a smooth transition from heel to toe, making it ideal for casual joggers and athletes alike.

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New Balance Fresh Foam X Trail More v3

For those who prefer blazing trails on off-road adventures, the New Balance Fresh Foam More Trail v3 is a luxury you can afford. Whether you’re a veteran of the trails or just there for the scenery, these kicks will ensure you’re performing at the peak of your powers with feet that are as comfortable as they are cool. With a rugged upper, synthetic mesh outsole and Fresh Foam midsole, these shoes provide superior traction and cushioning on uneven terrains. Safety is another strength of the Trail More v3, with innovative toe protect technology and the highest stack height in the New Balance range. The durable and protective design ensures stability, making it the go-to choice for trail runners.

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Adidas Ultraboost 23

Having spent years honing the power of energy return with 22 previous Ultraboost iterations—which are all staples in the closets of many runners—Adidas takes a leap into the future with the Ultraboost 23. As their name suggests, the Ultraboost 23s are all about giving you a boost. Fittingly, Adidas have also named the shoe’s expansive cushioning BOOST. Boasting an evolved and highly adaptable PRIMEKNIT+FORGED upper, these shoes are a snug fit, but are flexible enough to move as you do. The Ultraboost 23s reset the standards for everyday running shoes by infusing energy in every stride.

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Brooks Glycerin StealthFit GTS 21

Brooks are specialists in high performance running shoes and you’ll be hard pressed to find a shoe that offers better support and cushioning than the Glycerin GTS 21. The latest in the Glycerin line, the GTS 21 has an updated midsole with more nitrogen-infused (yes, nitrogen-infused, a hallmark of the Glycerin line) DNA LOFT v3 cushioning than any other shoe in the range. The Glycerin GTS 21s are all about supreme softness. With a 3D printed upper and an adaptable foot-moulding fit, these kicks deliver maximum cushioning and support. If you’re the type of long-distance runner that could happily go the rest of their life without another blister, the Glycerin GTS 21s are ideal.

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Asics MetaSpeed Edge+

Asics raises the bar with the MetaSpeed Edge+, a shoe designed for precision and peak performance. Engineered with an innovative carbon plate and FF BLAST Turbo technology, these shoes offer optimal energy return, bounce and propulsion. The lightweight and breathable upper provides a snug fit, while the precision-designed sole enhances stability. The MetaSpeed Edge+ is a game-changer for runners seeking a competitive edge, be it in a fun run or a marathon.

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Hoka Clifton 9

Hoka continues to excel in the realm of cushioning with the Clifton 9. The Clifton 9 has stripped back excess weight and added stack height to create an eminently light running experience. Featuring an updated EVA midsole and a refined upper, these shoes offer cloud-like comfort without compromising on responsiveness. The Meta-Rocker technology ensures a smooth transition from heel to toe, making the Clifton 9 an ideal choice for a plush and supportive ride on any terrain.

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Reebok Floatride Energy 5

Dependable, durable and effective. The Floatride Energy 5 has everything you want in a running shoe, all for a startlingly low price. With a lightweight design and responsive cushioning, these shoes will get the job done on the pavement, at the track or off-road. A jack-of-all-trades of a shoe, the Floatride Energy 3’s are perfect for the runner who likes to shake things up on a variety of terrains.

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New Balance Fresh Foam 1080v11

New Balance’s Fresh Foam cushioning is a lesson in innovation, cradling your feet to offer a plush and supportive ride. Meanwhile, Ultra Heel technology will be hugging the back of your feet, ensuring stability and support. The shoe’s sleek design also adds a touch of sophistication to your sweaty endeavours, ensuring you look as cool as you feel.

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Nike Invincible 3

The Nike Invincible 3 is aptly named, as a run in these strikingly supportive shoes will make you feel invincible. The Invincible 3s are designed to promote longevity, endurance, and durability. Those are three attributes you should look for in a shoe, but they’re also qualities runners will find in themselves, should they look inwardly. The Invincible 3s have honed a level of comfort that will keep your body in pristine condition, attaining a level of support that ensures you’ll always be ready for your next run.

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Saucony Peregrine 14

Named for the peregrine falcon—the world’s fastest bird—the Saucony Peregrine 14 is all about rugged speed. These shoes were crafted to be the ultimate trail running companion, with unrivalled versatility and performance. The Peregrine 14 boasts a secure fit suitable for varied terrains, a treaded outsole guaranteeing superior grip on wet or dry surfaces, a reinforced upper which promises enhanced breathability, and an innovative PWRRUN foam midsole providing lightweight cushioning and optimal balance. The Peregrine 14’s are a do-it-all pair that goes the extra mile so you can too.

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The post Men’s Health’s complete guide to the best running shoes of 2024 appeared first on Men's Health Magazine Australia.

The 24-year-old, who won the London Marathon last April before setting the world record in Chicago in October, reportedly lost control of his vehicle while driving in Kaptagat, south-west Kenya, at 11pm local time.

His coach, Gervais Hakizimana, also died in the crash, while a third person was rushed to hospital.

Kenya’s prime minister, Raila Odinga, paid his respects, writing on X, formerly Twitter: “Devastating news as we mourn the loss of a remarkable individual, Kelvin Kiptum, world record holder and Kenyan athletics icon. Together with his coach, they tragically passed on in an accident tonight. Our nation grieves the profound loss of a true hero.”

Local county commander Peter Mulinge told the Nation newspaper that Kiptum had lost control of his vehicle and hit a tree before landing in a ditch.

“This was a self-involved accident where one Kelvin Kiptum, the world marathon record holder, was driving his vehicle with two passengers,” Mulinge added. “Kiptum and Hakizimana died on the spot and the third person was rushed to Racecourse hospital in Eldoret.”

Kiptum was the first man to run the marathon in under two hours, one minute. at the Chicago Marathon in October, beating the previous mark of fellow Kenyan Eliud Kipchoge.

Kiptum didn’t just break the world record, he smashed it by 34 seconds, in some part due to the rapid advancements in shoe technology in recent years. In doing, so Kiptum recorded an average mile pace of 4:36 and an average 5km pace of 14:17.3.

The astonishing part of Kiptum’s feat is that until 10 months  before, he had never before run a marathon. Chicago was just Kiptum’s third marathon ever. He won the London Marathon earlier last year in 2:01:25—just 16 seconds behind Kipchoge’s world record at the time (2:01:09). This followed his debut at the Valencia Marathon in 2022, in which Kiptum announced himself to the world, winning in what was the fastest debut in marathon history, a time of 2:01:53.

Kiptum and Kipchoge were set to battle for supremacy in endurance running’s premier event at the Paris Olympics this year.

Three of the six fastest marathons ever recorded belong to Kiptum. The nine fastest times are shared by three men: Kiptum, Kipchoge and Ethiopian legend Kenenisa Bekele.

Kiptum’s coach, Rwanda’s Gervais Hakizimana, who also died in the car accident, had previously revealed his student’s intense training program in an interview with Agence France-Presse. In preparation for last year’s London Marathon, he had regularly run between 250 and 280 kilometres and had even completed three weeks in excess of 300 kilometres. For perspective, the majority of the world’s top marathon runners complete between 180 and 230 kilometres a week, including two or three “hard” runs.

The Kenyan’s death will cast a huge shadow over the marathon event at Paris 2024, with tributes expected to mark the race. And many running enthusiasts will wonder if Kiptum would have become the first person to break the mythical 2-hour barrier–he was certainly on track to do so.

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Who is Kelvin Kiptum?

Kiptum grew up in the village of Chepkorioin Kenya. At the age of 13, Kiptum joined a village running group, and at 18 won his first road race: the 2018 Eldoret Half Marathon.

Unlike Kipchoge, Kiptum didn’t enter marathon running from a track background as his village didn’t have a track and he didn’t have the money to travel the 40km to Eldoret to do track sessions.

“When I started training, it was with the marathoners and road racers, and I just found myself running road races so young,” he said.

Kiptum’s first international race was in 2019, over 10km, where he finished second in 28:17. Later that year, he competed in Sweden’s Göteborgsvarvet half-marathon, finishing sixth in 1:01:36. He would run another five half-marathons before claiming his maiden victory at that distance at the Le Lion Montbéliard to Belfort half in 2019.

In 2021, he competed in his first race at the full marathon distance at the Valencia Marathon, posting 2:01:53. That debut time was over three minutes faster than Kipchoge’s 2013 debut at the Hamburg Marathon (2:05:30).

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The training secrets behind Eliud Kipchoge’s marathon dominance

The post Athletics world mourns death of marathon world record holder Kelvin Kiptum appeared first on Men's Health Magazine Australia.