Sound familiar? Delayed Onset Muscle Soreness, commonly known as DOMS, is a common affliction for anyone chasing gains in the gym. After all, while you certainly want to challenge your muscles, and to tear muscle fibres to stimulate growth, if your recovery is delayed, your performance in your next session may be hampered. Then, your all-important gains could begin to shrivel.

Here, we look at the common causes of muscle soreness and what you can do to recover quickly and effectively in order to get the most out of your workouts.

What causes muscle soreness after a workout?

The exact cause of muscle soreness is unclear, but most researchers believe it’s due to tiny tears in your muscle fibres. The soreness, it’s believed, is caused by the body healing these damaged fibres.

How long does muscle soreness last?

The pain cave opens around 12-24 hours after a workout and peaks between 24 – 72 hours later, according to the American College of Sports Medicine (ACSM). The pain is usually characterised as a dull ache that comes on gradually, rather than a sharp pain that occurs immediately after activity, which could be a sign of a strain or sprain. These acute injuries are often the result of muscle, tendon, or ligament damage and result in more acute pain – see a doctor if you experience this.

How to treat muscle soreness after the gym?

First of all, don’t panic. Muscle soreness is part of the workout experience. It’s best to anticipate some discomfort. In most cases, symptoms will settle naturally within a few days. While your muscles recover, avoid putting too much strain on them.

Here are some common treatments to alleviate muscle soreness after a workout:

Massage: A qualified masseuse can help increase blood flow to injured areas, which may promote healing and help relieve the pain.

Heat therapy: A warm bath or applying heat pads can also stimulate blood flow to injured muscles.

Cold therapy: Beloved of CrossFitters, influences and content creators, cold water immersion can help reduce inflammation and swelling in your muscles. Applying a cold pack to tender muscles can also help with pain.

Light exercise: It might sound counterintuitive, but keeping your muscles active may help to reduce pain. It’s best to keep the intensity light and avoid movements that put too much strain on injured muscles. Examples of light exercises include walking and gentle stretching.

What can you do to ease muscle soreness?

Drink water

Hydration helps your muscles recover. Water keeps the fluids moving through your system, which eases inflammation, flushes out waste products, and delivers nutrients to your muscle. 

To keep your muscles replenished, a study in the journal Clinics of Sports Medicine recommends aiming to drink between 350-600ml of water about two hours before a workout and then 150-300 ml every 15 to 20 minutes of exercise.

Use a foam roller or massage gun

If you don’t have time to hit a massage parlour, you can always DIY, otherwise known as Self-myofascial release (SMR). This is a technique used to release tension in muscles and connective tissues (think foam rollers – see below) helping move the fluids that accumulate in the muscle after exercise.

A study published in The International Journal of Sports Physical Therapy found that foam rolling may help increase range of motion and reduce DOMS.

Massage guns (see below) are another easy way to shoot down DOMS. These handheld machines deliver rapid vibrations to help promote blood flow to that sore tissue area.

Light Exercise

As much as the couch might call you, the day after a hard workout, try to get some gentle movement through activities like yoga, pilates, a walk, swim, or a bike ride. In one 2012 study, women who performed a 20-minute bout of low- or moderate-intensity cycling immediately following hard workouts enjoyed a reduction in muscle pain along with an increase in strength. Whatever you do, don’t hit the same tired muscles again with another hard workout, which will only increase the likelihood of prolonged, more serious injury.

What can you do to prevent muscle soreness?

Have an espresso

In one study published in the Journal of Pain, participants who had a coffee pre-workout had a 48 per cent drop in DOMS. How does it work? Not only is caffeine a stimulant; it also has analgesic (pain-killing properties).

Drink cherry juice

Research published in the Scandinavian Journal of Medicine and Science in Sports found that marathoners consuming tart cherry juice before, the day of, and 48 hours following their events reduced muscle soreness. Bonus: the athletes also showed signs of improved muscle recovery and function. Tart cherries are rich in anthocyanins, antioxidant compounds that reduce excess inflammation.

Eat

The best foods to consume before a workout are rich in healthy carbs and lean protein. A piece of fruit, such as a banana, is a great pre-workout snack for quick-release carbs. If you’re doing a longer workout, try a chicken sandwich on whole-grain bread. 

Top 5 massage guns for muscle soreness

Theragun Elite

$440 at amazon.com.au

Bang V1 Massage Gun

$169.69 at bang.com.au

Hyperice Hypervolt Go 2 

$229.99 at Rebel Sport

JAWKU Muscle Blaster V2

$449.77 at amazon.com.au

Bob and Brad X6

$78.99 at amazon.com.au

Related:

Does muscle soreness mean you’ve had a good workout?

Study Finds Consuming Carbs Can Reduce Muscle Soreness After Exercise

The post What helps sore muscles after a workout? appeared first on Men's Health Magazine Australia.

Adjustable dumbbells, as the name implies, allow you to manage your loads, shuttling up and down according to the exercise you’re doing or your workout goals. Lateral raises, for example, generally require a lighter load than say, shoulder presses. Yet without the ability to change up your weights, you would likely have to sacrifice one of these exercises from your home shoulder workout.

The versatility of adjustable dumbbells make them your ideal training ally, allowing you to add load as your strength increases with just one piece of compact kit. Read on to discover the benefits of adjustable dumbbells, the best brands on the market and easy exercises you can do to get the most out of them.

How do adjustable dumbbells work?

Adjustable dumbbells are simple in design, consisting of a bar, weight plates and a locking mechanism. Adjusting the dumbbells is straight forward. Simply place the dumbbell on a flat surface, rotate the dials to the weight you want (or can handle!) and lift the dumbbell from the base. 

You can use adjustable dumbbells for a range of exercises, from isolation movements like biceps curls, to compound movements like lunges or power cleans, helping you target muscles throughout your body.

Most adjustable dumbbells come equipped with some type of lock. Unlock the dumbbells, and you can add or remove weight as you see fit – usually by turning a dial or sliding a notch to a given weight.

But some older manually adjustable dumbbells still require you to remove the collars from your dumbbells and add or remove weight plates until you reach your desired weight.

How much do adjustable dumbbells weigh?

Most adjustable dumbbells range in weight from around 2.5kg to 24kg, with up to 15 weight settings available. This is a range that allows you to switch between isolated toning style exercises to heavier compound lifts. 

Are adjustable dumbbells safe?

For the most part, yes, but you do need to take precautions. Cheap or poorly made adjustable dumbbells inherently carry a higher risk of breaking or malfunctioning, increasing your injury risk.

One of the more common areas of concern is the locking mechanism, which typically uses a screw or latch to secure the weight plates to the dumbbells. If the lock isn’t properly engaged, there is a danger that weight plates may come loose or fall off.

Of course, as with any form of weight-lifting exercise, much of the danger comes from users lifting more than they’re capable, leading to strained muscles and ligaments and over-use injuries. Start light, focus on form and work your way up to heavier loads.

How to work out with adjustable dumbbells

It’s best to start off with a low weight setting when using adjustable dumbbells. This allows you to find the right weight for your desired set of reps, focusing on ensuring the weight is light enough that you can maintain strict form for maximum results. Here’s a simple routine you can do at home with adjustable dumbbells. Do 4-6 reps, three times a week.

1. Dumbbell deadlifts:

Muscles: Hamstrings, glutes and lower back.

Hold the dumbbells with an overhand grip in front of your thighs. Hinge at the hips, lower the dumbbells towards the ground while keeping your back straight, and then return to a standing position.

2. Chest press

Muscles: Chest, shoulders, triceps.

Lie on a bench with your feet flat on the floor. Hold the dumbbells at chest level and push them up until your arms are fully extended. Lower them back down with control.

3. Dumbbell bent-over row

 Muscles: Back, biceps, rear shoulders.

Bend your knees slightly and hinge at the hips. Hold the dumbbells with your palms facing inward and pull them towards your torso while squeezing your shoulder blades together.

4. Dumbbell biceps curls:

Muscles: Biceps.

Stand with a dumbbell in each hand, palms facing forward. Curl the dumbbells up towards your shoulders while keeping your elbows close to your body. Lower them down slowly.

5. Renegade row

Muscles: Core, back, shoulders, arms.

Start in a plank position with a dumbbell in each hand. Row one dumbbell up towards your torso. Lower it back down and repeat on the other side.

What are the best adjustable dumbbells?

Fortis 24 kg Smart Adjustable Weights

Everything you need for a killer workout is right here in this 2-dumbbell set. With weight ranges from 2.5-24kg, with 15 weight settings available, you can calibrate weights to your needs with ease. We like the easy dial mechanism, which makes adjustment a breeze.

BUY NOW FOR $169

Powerblock Sport 24

Top marks here for ease of use. Just slide in a pin mechanism to tailor the weight to your needs. You can add load in increments of 1.4kg, up to 10.9kg per hand – plenty for a lateral raise. We like the open handle design, which increases your range of motion.

BUY NOW FOR $249

Sumo Strength Adjustable Dumbbell Set 

These are a little more premium than most adjustable dumbbells on the market. This 32kg set is compact, sleek, and made from quality grade materials. In terms of weight specs, we’re looking at a 4-32kg range in nine different increments. Bonus: holders stop your dumbbells rolling away when not in use.

BUY NOW FOR $699

Cortex Revolock V2

This could be the most versatile piece of kit around – you get a barbell, kettlebell and dumbbells all in one. The set allows adjustments up to 24kg with a total of 36 different settings. We love the easy-to-use locking system.

BUY NOW FOR $399.20

48kg Powertrain Adjustable Dumbbell Home Gym Set

This 15-in-1 adjustable dumbbell set is hard to beat. Each adjustable dumbbell has a weight range of 2.5kg to 24kg in 15 steps, allowing you to use them in an array of muscle toning exercises. Say goodbye to dumbbell racks and hello to more space.

BUY NOW FOR $299

FitnessLab 48kg Adjustable Dumbbells 

Offering up to 24kg on each dumbbell, this compact set offers weight increments of 1.2kg up to 11.5kg and then in 2.5kg increments thereafter, perfect for a progressive 6-12 week program. No need for screwing or turning, just turn the dial to lock in your desired weight.

BUY NOW FOR $259

Related:

Why you should be working out with resistance bands

Grow massive arms in 12 minutes with just one dumbbell

The post Want to get stacked for summer? Adjustable dumbbells could be the answer appeared first on Men's Health Magazine Australia.

DIGITAL ISSUE

The best running routes in each capital city

If you find yourself in a new city, here’s a run to get you started

by andrew leigh

HUMANS EVOLVED TO run, the story goes, because it allowed us to chase big game to exhaustion on the African Savannah. It’s the simplest of sports, and despite all the technological advances in exercise science, many of us still like nothing more than lacing up our sneakers and heading out for a jog.

One of the best aspects of running is how easy it is to take it on the road with you. If you’re travelling for business or pleasure, it doesn’t take much to pack your running gear. A run is a perfect way to greet the dawn, take a midday break, or shake off the stress at the end of the day. 

As a member of parliament, my job regularly takes me to different parts of Australia. Over the years, I’ve explored plenty of paths and trails. There’s lots of running routes I’m yet to try, but I’ve got my favourites for every city. My ideal route avoids traffic lights, and stays by the water.

So if you find yourself in a new city, here’s a run to get you started.

Sydney

From the CBD, head to the harbour. Gates to the Botanic Gardens don’t open until 7am, and Circular Quay gets crowded, so I prefer turning left and running through Barangaroo, Darling Harbour, and then out to the Sydney Fish Markets. To add more length to your run, you can go around each of the wharves. If you’re feeling extra adventurous, cross over Anzac Bridge, and run the loop around Rozelle Bay and Johnston’s Bay. 

Melbourne

For a regular run, nothing beats ‘The Tan’, a 3.8 kilometre trail around the Royal Botanic Gardens. Originally created for horse riders, the trail got its name because it was covered with tan bark. The men’s record is 10:08 (Craig Mottram) and the women’s record is 11:35 (Linden Hall). If you’re running for anything less than an hour, the Tan is hard to beat. For a longer run, follow the path alongside the Yarra River. The furthest I’ve gone is to Yarra Bend Park in Kew, but that’s only half the distance of the whole Yarra Trail, which stretches all the way to Eltham.

Brisbane

The Riverside Expressway is a beautiful name for one of ugliest roads in Australia: a motorway that runs along the western side of the Brisbane River as it passes through the Brisbane CBD. Yet despite this eyesore, Brisbane’s riverside paths are perfect for a long or short run. Both sides of the river have well-kept paths, and there are multiple pedestrian bridges if you want to make a loop of it. Brisbane is a gloriously outdoorsy city. You might pass the artificial beach and swimming pool at Southbank, or watch the rock climbers taking on the cliffs at Kangaroo Point. If you’re in Brisbane in summer, consider running early. Lacking daylight savings, it’s not uncommon for Queensland runners to head out at 5am to beat the heat.

Adelaide

The Torrens River has a gentle, winding manner that seems appropriate for this genteel city. Alongside it, the Torrens Trail is well marked and well used. When I’m in training for a marathon, my weekly long run is around 30 kilometres. As it happens, that’s almost exactly the return distance from Adelaide city to Henley Beach. The Torrens Trail is well shaded, and wends through parkland, under bridges, beside a cemetery, and past the SA Brewing company’s quirky garden display. 

Perth

If you’re staying in the city, the Swan River beckons, and the riverside trails are in excellent condition. But there aren’t many bridges over the Swan, so one thing you might wonder is whether you can make a loop of it. The simplest loop is to cross at the Narrows Bridge (the Mitchell Freeway), and then at the Causeway Bridge. That’ll give a run of just under 10 kilometres. But a word of warning to the jetlagged traveller: the Causeway Bridge first goes onto Heirisson Island. So if you get off the bridge as soon as it makes landfall, you’ll be confusedly circling an island in the middle of the river. Alternatively, you can ignore the Causeway Bridge and run up past Optus Stadium. Cross at the Graham Farmer Freeway, and you’ve got a 15 kilometre loop.

Hobart

Sandy Bay Road and the Hobart waterfront have their attractions, but the simplest Hobart run is the Innercity Cycleway, which follows the River Derwent. The only tricky bit is finding the starting point, which involves running through the rose gardens, past the pool, and up to the Hobart Cenotaph on Queens Domain. Once you’re on the Innercity Cycleway, the concrete path meanders northwest, with only occasional road crossings. If you’re feeling ambitious, you can head all the way to David Walsh’s MONA gallery, just over 15 kilometres from the Cenotaph. 

Canberra

Since it was filled with water in 1963, Lake Burley Griffin has been a beloved attraction among athletic visitors to the bush capital. The central basin loop (crossing Kings Avenue and Commonwealth Avenue bridges) is 5 kilometres, while the east basin loop (past the Kingston foreshore) is 10 kilometres. If you’re an ‘all of the above’ person, the whole lake circuit is 28 kilometres. Expect to spot rowers, birds and the occasional kangaroo.

Extras

I’ve focused here on the best run to do if you’re staying in the centre of one of Australia’s capitals. But that does miss out on a few of my favourite trails. In Sydney, consider booking accommodation along the Bondi to Coogee cliff-top path, and getting up early to enjoy breathtaking views along this 6-kilometre path. In Townsville, a run up the pink granite monolith known as Castle Hill gives you views across the entire city. In Launceston, a run through Cataract Gorge takes in a suspension bridge, peacocks, and some gorge-ous views. In Newcastle, the Bathers Way follows the coast for 6 kilometres from Nobbys Head down south to Merewether Ocean Baths. And in Canberra, the trails around Mount Majura and Mount Ainslie are my second home.

See you on the trails.

Keep Reading

The coach ultra-runners call when taking on the impossible

Reading time 14 min read

Why I Run: Dan Churchill

Reading time 8 min read

10 gym moves that will make you a better runner

Reading time 8 min read

Everything you need to know before joining a running club

Reading time 6 min read

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

DIGITAL ISSUE

Why I Run: Trent Knox

In 2016, Trent Knox founded the 440 Run Club, a group who meet each Saturday morning at 5am at Sydney’s Bronte beach. While the club has been pivotal in Knox’s sobriety journey, this year he began training for events like the Sydney Marathon and fell in love with running all over again

interview by ben jhoty

When Men’s Health catches up with Trent Knox, he’s just over a week out from the Sydney Marathon. It’s the 45-year-old’s first go at the distance and Knox’s excitement about the challenge that lies ahead is spilling down the line. “You can probably hear it in my voice,” he laughs. It’s true, you can – he’s in a good place.

“It’s brought me so much joy because I’ve proven to myself that age doesn’t matter,” says Knox, who in 2016 founded the 440 Running Club, a group that meets every Saturday morning at 5am to run up the hill at Bronte 10 times. “Because we forget and we knock ourselves down – that you’re over the hill, it’s too late – and I realised I was the only one getting in my own way. So, I just got out of my own way and just started turning up and I’ve just really had fun with it.”

While the 440 Running Club has been a crucial plank in Knox’s sobriety journey, taking on the challenge of a marathon has transformed his running into a more holistic pastime. Where before it was akin to an active form of therapy and a means to help others, this year, Knox says, it’s become something that offers goals to pursue and with them intrinsic personal rewards. “What I’ve realised by entering in these events, getting momentum in my training and feeling good, is that I’m taking something back for me,” he says. Knox’s story, told here in his own words, is a testament to the ways your relationship with running can evolve, depending on where you are in your life.

WHEN I FIRST started the run club, there were two reasons we were running the hills. One was to get really fit and improve our running because running hills is hard. It was doing something hard and taking yourself out of your comfort zone.

I was also running to keep myself out of trouble. I thought getting up at 5am on a Saturday would eliminate me going out and misbehaving on a Friday night. And what I realised over time is that unless you’re getting help, which I wasn’t getting, those things are just band-aids. They’ll keep you on the straight and narrow for a period of time, but if you’re not getting additional help, then nothing gets better.

The purpose and the intention was different then to what it is now, because I’m over four years sober now. And the biggest reason I’m sober is because I actually put my hand up within the community and leaned in on the 440. A lot of other people in the community that were also on their own sobriety journeys started sharing their stories. The more I shared what was going on with me and putting my hand up that there were things I needed help with, it took the stress out of trying to get sober and allowed me to go and get help and deal with some childhood trauma, as well as confront the things that were driving me to self-destruct.

But my relationship with running has changed. I realised I didn’t have to flog myself, to punish myself, if I wasn’t in a good space. I realised that if I’m having a bad day, I can just go down and walk with everyone on Saturday morning. If I’ve had a long week, I could go and walk, or I could just go and sit on the fence and take photos. Getting up religiously at 4am on a Saturday to go down and be with people who are all there for the same purpose of connection and movement, changed my lens on running. I turn up whether anyone else is there or not and I’ll always turn up and move because I know that I’ll always feel good afterwards.

This year, I came to the conclusion that there was something missing. That although I’m very connected to the community, I wasn’t doing anything for myself.  I thought I was being kind to myself, through sobriety and meditation and training, but I actually wasn’t taking anything for me. I had no piece that was mine.

So, I signed up for the Sydney Marathon. It’s the first time I’ve signed up for a major race and the whole process of doing a training block and seeing what it’s done for me in the last three months – having a timeline and a goal – has completely just… how do I say it? I’ve fallen in love with running again, even though I already love it.

I’ve also entered the Mount Kosciuszko Ultra-Trail at the end of November, I’ve never done a trail. And I entered the City2Surf, which I used as a training run, knowing I’ve got these events coming up. I ended up running a PB, beating my time from 18 years ago. I’m 45.

I’ve been able to show myself that at any age, with the right approach, your body’s capable of more than what we think.

Importantly, for me, when I line up next Sunday [at the Sydney Marathon], that marathon is mine. The City2Surf was mine, even though I ran as part of our community. The Kosciuszko trail, it’s mine again.

And the feeling it’s given to me, over the past three months of training, is that I’ve taken something back for me. I think a lot of the time I used to run to not sit still with what was going on in my life and dealing with stuff. And now I think running, for me, is something that allows me to connect to myself. It’s allowed me to get a deeper understanding of who I am, where my purpose lies. Running teaches me how to be kind to myself, because you can run to flog yourself and run to punish yourself, but you can run just to check in on yourself too and see how you’re travelling.

It’s been a real beautiful journey. I’ve really got to know myself again.

*Knox completed the Sydney Marathon in 3.00.05.

Keep Reading

Everything you need to know before joining a running club

Reading time 6 min read

The coach ultra-runners call when taking on the impossible

Reading time 14 min read

Why I Run: Dan Churchill

Reading time 8 min read

10 gym moves that will make you a better runner

Reading time 8 min read

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

DIGITAL ISSUE

What you need to know before joining a running club

We’ve answered all your most pressing questions about the fitness trend of the moment

by cayle reid

AUSTRALIANS HAVE ALWAYS loved running. In fact, data from Sport Australia shows that more than three million of us are recreational runners, making it one of the most popular pastimes in Australia. But it’s doubtful they’ve ever loved running as much as they do right now.

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.

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 clubs 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 I wear to 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.

Best running clubs in Sydney

440 Run Club

Where: Bronte Beach

When: Saturdays, 5am

Instagram: @the_440

Unofficial Run Club

Where: Milson’s Point

When: Fridays, 6am

Instagram: @unofficialrunclub

Pace Yourself Run Club

Where: Centennial Park

When: Saturdays, 8am

Instagram: @paceyourselfrunclub

 

Best running clubs in Melbourne

Parkrun

Where: Multiple locations across Melbourne

When: Saturdays, 8am

Instagram: @parkrunau

AM:PM.RC

Where: The Tan track, Princes Park and multiple locations across Melbourne

When: Tuesdays, 6:45pm. Thursdays, 6:30am. Saturdays/Sundays, multiple times.

Instagram: @am.pm.rc

Tanaka Running Club

Where: Carlton

When: Wednesdays, 6:30am. Sundays, 7:30am.

Best running clubs in Brisbane

South Bank Runners

Where: South Brisbane

When: Tuesdays, 6pm. Thursdays, 6pm.

Instagram: @southbankrunners

Unfit Run Club

Where: All over Brisbane

When: Irregular meetings, usually at least once per week.

Instagram: @unfitrunning

Best Running clubs in Perth

440 Run Club Cottesloe

Where: Cottesloe

When: Saturdays, 6am

Instagram: @the_440_cottesloe

The Early Ones

Where: Scarborough

When: Irregular, but typically Sundays between 7am-8am.

Instagram: @theearlyones_

Keep reading

Why I Run: Hugh van Cuylenburg

Reading time 8 min read

What is ‘The Wall’ in a marathon? And how do you get through it?

Reading time 5 min read

The top 10 health benefits of taking up running

Reading time 7 min read

Why I Run: Trent Knox

Reading time 6 min read

The post Why I Run: Trent Knox appeared first on Men's Health Magazine Australia.

DIGITAL ISSUE

Everything you need to know to run a marathon

The 42.2k is a bucket-list feat for many and a goal for most serious runners. Here, Australian marathon record holder Brett Robinson reveals the key to running a race you’ll never forget

by ben jhoty

FOR MOST RECREATIONAL runners, the marathon looms as a daunting but achievable goal, one you work your way up to. Perhaps you run a few Park runs, take on a more challenging fun-run, like the City2Surf, and then knock out a half-marathon. For some, running ambitions end there, but for others the lure of the marathon is irresistible – and for good reason.

The Olympic distance has a storied history that you can trace back to the Greek legend of Pheidippides, a messenger who in 490 BC is said to have run from Marathon to Athens to claim victory in the Battle of Marathon. Upon delivering his message, Pheidippides collapsed and died. So yes, the race is a challenging athletic feat with historical and these days, cultural cache. For many, it shapes as a bucket list achievement.

Given the race’s standing, then, it’s something you need to take seriously and prepare for properly. The roads of major cities across the world are littered with the ghosts of under-prepared runners who half-assed their marathon preparation, in the process diminishing what should have been a triumph into a torturous trek.

The key to avoiding such a fate is, of course, is to put in the work, which means getting kays in your legs, says Brett Robinson, the Australian record holder for the marathon, with a time of 2.07 and an Olympian in the 5000m.

“If you look at my first marathon, it went terribly,” says Robinson, who initially struggled to make the adjustment from track athlete to road runner. “I kind of got to 30k and my legs just fell apart. I just couldn’t lift them anymore and every step was hurting, because I underestimated how hard it was going to be. I just thought, I’m a good athlete, I’ll be fine, but I just didn’t have the conditioning in my legs. It takes years of hardening the legs and getting kays in the body and so I struggled in that first one, but then I worked out from that what I needed to do for my next ones.”

Here, Robinson, who is also a running coach, reveals the secrets to nailing your first marathon.

How long do I need to train for a marathon?

Naturally, this depends on where you’re starting from. If you’re starting from scratch, for example, you’re going to need at least three to six months to prepare for a marathon, ticking off a half-marathon along the way. But if you’re already a seasoned runner, with a half-marathon under your belt, a targeted eight-week program is sufficient to prepare, says Robinson. “Those who are already running probably need two or so months where you can get into more of that specific marathon training and at least be heading in the right direction,” he says. “If you’re coming from zero, you have to prepare the body just to handle the load first and get used to running. So you spend the first eight weeks doing that.”

How many kilometres a week should you run when training for a marathon?

While at the height of his program, Robison runs up to 200km a week, recreational runners with work and family commitments are looking at more in the 40-60km range. This could consist of a 5k and 10k run during the week, with a 20-30k run on the weekend.

Do you need to do at least three 30k runs in your marathon program?

Short answer: yes. “I think it’s about time on your legs, going out for two-and-a-half hour or three-hour runs and just getting used to that feeling of running and putting one foot in front of the other,” says Robinson. “I would even have one above 30k, just so you are kind of used to being out on your feet for that long. You probably get no extra benefit from going to 34, 35K, but mentally, you’re nearly there. You know you can achieve it, so it kind of gives you a bit of confidence.”

But don’t feel like you have to push through pain in pursuit of those all important miles in your legs. “It’s fine to have breaks in your runs too,” says Robinson. “Don’t be afraid to every 20 minutes, have a couple minute walk and reset. That just gets you used to being out of the house for hours at a time, standing up for hours at a time and preparing your body for what’s ahead.”

What other forms of running should I incorporate into my marathon training?

If you’re entering a marathon with a target time, like say, 3.30, you’re going to need to include some pace runs into your regimen. “If you have a specific time you want to go for, you need to do reps at that pace,” say Robison. One session a week, you should turn on the jets. If you’re aiming to break 3 hours, do three sets of 5k at 4.15 per/km pace, advises Robinson. If you normally run at a 5.30k pace or are aiming more at the 4-hour mark, try 8 x 2m at 5-min per-k pace. “You’re running a bit harder than what you normally do, but it’s not sprinting,” says Robinson.

How long out from my race should I begin to taper my training?

Around 10 days to two weeks out, advises Robinson, who runs his last long run of 30-40km, then brings that down to 20km by a week out. In the final week, Robinson believes you should still run most days but reduce the volume to avoid feeling sluggish on race day and to help reduce the enormity of the task that awaits you.

“I think it’s still good to get out there for runs,” he says. “If you’re used to running four times a week, still run four times a week, just reduce everything.” The last thing you want to be doing in race week is stressing over the enormity of the distance you’re taking on, Robinson adds. “You don’t want to be sitting there going, I’ve got to run 42km on the weekend and all you’re thinking about is 42k. But if you’re like, Alright, I’ve got a 10k run to do today, you just think about that first, then the next day you’re like, I’ve got to go and do a few one-minute reps. It’s about keeping the mind active and on the job at hand, but just taking it a day at a time.”

What should I eat and drink in the lead up to a marathon?

Carbs, of course, though in the week prior you can eat relatively normally and start carb loading from two days out, Robinson advises. “I’d probably spend the first half of the week, say, Monday to Thursday, eating fairly normal,” he says. “My training has reduced by then, so my appetite isn’t as much as it normally would be. These few days are where I go my healthiest.” Think protein-heavy salads. Two days out, Robinson increases his carb intake, looking to get 10 grams of carbs, per kilo of body weight, per day. Here you’re looking at white rice, red pasta, lollies and sports drinks. “I literally start eating like a kid again because it’s just all quick sugars that you can use,” he says.

 

What should I eat on marathon race day?

On the morning of a race, Robinson advises you keep going with the cab overload with more white rice – add some soy sauce if it’s too bland. Still can’t stomach it? Toast with bananas and honey is the go-to for many, Robinson says. In terms of fluids, drink water and sports drinks, which are high in sodium and electrolytes, he advises.

What should I eat during a marathon?

Keep your energy levels topped up with carb gels throughout the whole race, Robinson urges. “I think it’s better to get them early so your body has that energy when it needs it,” he says. “If you’re low on energy and then start taking them, it’s too late, so get a good plan of having gels every 30 minutes or so.”

How should I approach a marathon in terms of strategy?

Break the race down into segments, says Robinson. He aims to switch off mentally in the first 10k and not worry too much if he’s off his target pace. Around the 10k mark he’ll look for a pack to run with – a pace-runner can help here. Around the 20-30k mark you will get tired and much of your mental energy will go toward what you need to do to keep going. “That’s where you start to concentrate and be like, Okay, what do I have to get through here? What’s going on? Do I need my drinks, do I need more gels? The last 10-12k, when you’re deep in the pain cave, is a battle you need to be prepared for – Robinson advises running within yourself in the first half of the race. “I’ll be a little bit conservative in the first 30k, knowing it’s going to be hard when you get into that last 10k,” he says. “It’s going to be hard no matter what, but it’s better to be prepared, than get a surprise.”

How do you recover after a marathon?

Immediately after the race, you should celebrate – you’ve earned it. Robison usually eats something greasy and might have a beer or two. The next day, he says, he often struggles to get down a flight of stairs. After a day or two, he’ll get a sports massage to try and help chase away lactate build-up and stiffness, before starting to think about movement.

“I find you need a couple of days rest, but then I like to get a bit of movement into the body,” he says, recommending a walk or a ride. “It might not be the nicest thing at the time, but it just gets the blood flowing and flushes the legs out.” Eventually, when he feels his motivation to run returning, Robison will hit the track. “It can be easy to get unmotivated in that time, so I just wait until the motivation comes back and then get moving.”

Keep reading

What is ‘The Wall’ in a marathon? And how do you get through it?

Reading time 5 min read

The top 10 health benefits of taking up running

Reading time 7 min read

10 gym moves that will make you a better runner

Reading time 8 min read

The coach ultra-runners call when taking on the impossible

Reading time 14 min read

The post The coach ultra-runners call when taking on the impossible appeared first on Men's Health Magazine Australia.

DIGITAL ISSUE

What is 'The Wall' in a marathon? And how do you get through it?

The physical stress of a marathon means you will also get taxed mentally, particularly when you hit the dreaded wall. Here’s how to get over the hump

by ben jhoty

AROUND THE 30-35KM mark in a marathon is scary hours for your body. It’s a point when your glycogen stores run out and, as a result, your body begins to fail you. You feel like you’re wearing cement boots, every step becomes an ordeal and you wonder how you can possibly go on. Some call it “bonking” – though definitely not the good kind. More famously, it’s known as ‘The Wall’ and it’s something even elite runners have to deal with.

“It gets to the point where you get so tired you’re just struggling to keep moving forward,” says Brett Robinson, the Australian marathon record holder and running coach. “You’ve just got to keep going the best you can.”

While it’s tricky to avoid The Wall altogether, there are some things you can do to prepare for it mentally.

What is The Wall?

The Wall is what happens when your energy reserves get depleted. Carbohydrate is the body’s optimum fuel source during exercise, as it’s easily broken down into glucose and stored as glycogen in your liver and muscles. When your body runs out of glycogen, it draws on fats and proteins, which don’t convert to glycogen as quickly or effectively. You are essentially ‘running on empty’.

What are the physical signs of The Wall?

The most obvious sign is that your legs begin to feel heavy or you simply feel exhausted. Your vision may become blurry, you can feel like you’re detached from your surroundings, you might start cramping and your heart rate can fluctuate, beating either very fast or slow.

How do I avoid the hitting The Wall in a marathon?

The key to lessening the impact of The Wall is to keep your energy levels topped up throughout the race by drinking sports drinks and consuming carb gels, Robinson advises. “I think it’s better to get them early so your body has that energy when it needs it,” Robinson says of gels. “If you’re low on energy and then start taking them, it’s too late, so plan on having gels every 30 minutes or so.”

How do you mentally deal with The Wall in a marathon?

Robinson uses a number of tactics to distract himself from the pain and discomfort that’s inevitable in the second half of a marathon. “For me, if I’m kind of involved in the race and I can see someone in front of me I’m trying to beat, it’s a good thing to worry about, rather than thinking, Oh, my god, this is hurting so much,” he says. He also tries to maintain a positive outlook and tick off mini-goals. “It’s like, Let’s just get to that next light post or Let’s get to the next drink station, instead of This is hurting so much, it’s so far to go. If you can just keep trying to be positive and think of little goals, it really helps.”

 

How can I mentally prepare for a marathon?

Let’s face it, running 42km is a daunting task. One way to lessen the mental load is to run a little further on your long training runs, says Robinson. “You probably get no extra benefit from going to 34, 35k, but mentally, you’re nearly there. You know you can achieve it, and so it kind of gives you a bit of confidence.”

Robinson’s final piece of advice to mentally equip yourself for the race is not to let your training and preparation take over your life. “People forget about ‘life load’,” he says. “You’ve got this big run and huge training load and then you have your life load as well, which is work and kids and stuff. If you’ve got a really big day at work and you’re stressed you might need to change your program and skip that run or push it back a day.” If you don’t, you risk getting sick or run down, Robinson adds, which could mean you end up missing a chunk of training. “It’s so easy for sickness to pop up or just to get tired,” he says. If you’re following a program solo, without a coach, you need to be attuned to how your body’s feeling, Robinson warns. “You’ve got to make the right decisions for yourself, be smart about your recovery and your sleep and really make sure you nail in those things.”

Keep reading

Why I Run: Hugh van Cuylenburg

Reading time 8 min read

Everything you need to know to run a marathon

Reading time 10 min read

The best pieces of running gear that aren’t shoes

Reading time 5 min read

10 gym moves that will make you a better runner

Reading time 8 min read

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

Digital Issue

The top 10 health benefits of taking up running

Looking for reasons to lace up? From a longer, healthier life span to greater mental clarity, there’s no shortage of reasons to start pounding the pavement

by ben jhoty

EVERYONE KNOWS EXERCISE packs a punch when it comes to health and wellbeing and running is perhaps the best form of preventive medicine around.

Whether you’re knocking out intervals on a track or pounding the pavement on a longer weekend hit-out, running comes with a host of evidence-backed health benefits. Read on to discover how running could supercharge your health and wellbeing.

1 Running lengthens your life and health spans

This is the big one, and perhaps the most compelling reason to start running. A meta-analysis published in the British Journal of Sports Medicine found that runners have a 25 to 30 per cent lower rate of all-cause mortality than non-runners. “Any amount of running, even once a week, is better than no running,” the researchers concluded.

Another 2017 study showed that runners gain about three years of extra life.

Of course, extending your lifespan is all well and good, but it’s the corresponding increase in ‘health span’ that’s really exciting.

Researchers at Ball State University found 75-year-olds who run or cycled for most of their life had biological profiles that bore closer resemblance to 25-year-old grad students than to their 75-year-old peers who didn’t run.

A study at Stanford, meanwhile, compared local runners in their mid-50s with non-exercising Stanford community members who had the same level of medical care. Twenty-one years later, the death rate was more than 50 per cent lower among the runners, who also reached “disability scores” 11 to 16 years later than the non-runners. And the older the subjects became, the greater the advantages seen among the running cohort.

2 Running boosts your heart health

Taking up running is essentially like taking out an insurance policy for your heart. Why? Running increases your heart’s efficiency, helping you pump more blood with every beat. A more efficient heart is a tougher more resilient organ. The good news is that you don’t even need to run very far to build up your ticker’s strength. A 2015 review published by the Mayo Clinic Proceedings, found runners who laced up just once or twice a week, for a total of 10 km or less, saw as many heart health benefits as marathoners.

Another study of 55,000 people, found running three times a week for just 17 minutes reduced the risk of fatal heart attack or stroke by 55 per cent.

3 Running can strengthen your bones and joints

Many people worry that running will destroy their knees but it’s a concern that’s not backed up by evidence. In fact, research shows running can strengthen your knee joint. A 2017 meta-analysis found recreational runners were actually less likely to develop knee arthritis than sedentary people (or professional/elite runners). Running may also reduce inflammation in the joint, with a 2019 study published in BMJ Open Sport & Exercise Medicine of 82 marathon runners finding marathon running improved some aspects of knee health in middle-aged runners.

While some people who run do experience knee pain, this can usually be remedied by strengthening your knees and hips with exercises like step-ups, side planks and deadlifts. You can also try changing your shoes more frequently and switching up surfaces – try soft sand and trails if concrete is proving too unforgiving.

4 Running can improve your sleep

We could all use better shut-eye, right? Well, if you’re struggling with slumber, running might offer an easy fix. A 2012 study found that running for 30 minutes every weekday morning for three weeks helped participants sleep better. Specifically, the amount of time it took for people to fall asleep decreased and time spent in deep sleep lengthened. The participants also reported better mood and focus throughout the day.

5 Running can reduce your risk of cancer

While you can’t exactly run away from the Big C, you can increase your chances of evading it. A study published in the journal Cancers (Basel) found that those who exercised had a 70 per cent lower risk of developing colon cancer and an overall prostate cancer risk reduction ranging from 5 to 65 per cent.

6 Running is good for your memory

Regular running may be good for the hamster wheel in your head. A study in the Journal of Alzheimer’s Disease found that those who ran 24 km per week had a 40 per cent lower risk of dying from Alzheimer’s disease than non-runners. And the fitter you are aerobically, the more grey matter you’ll retain, according to a recent study in Mayo Clinic Proceedings.

7 Running can boost your mental health

The phrase exercise is the best medicine, is well supported when it comes to your mental health. A 2020 review of 116 studies in the International Journal of Environmental Research and Public Health found running could be an effective way to help address many mental health challenges.

A 2023 study, meanwhile, found a running therapy program was as effective as antidepressant medication in addressing symptoms of depression, while running outperformed antidepressants on physical health.

8 Running can help you lose weight

It doesn’t have to be your primary reason to hit the pavement but as a weight-bearing exercise, running has proven to effective in shifting stubborn fat deposits. A study published in Medicine & Science in Sports & Exercise found that runners lost more weight than walkers over a six-year period. This is possibly because running produces EPOC – Excess post-exercise oxygen consumption – otherwise known as the ‘afterburn’ effect, in which your body continues to burn extra energy even after your session has ended, sometimes up to 48 hours.

But doesn’t exercise stimulate appetite? Yes, some forms of exercise can, but several studies have found high-intensity running may be the exception, reducing your appetite after a workout. Lose lose. 

9 Running boosts your immunity

Can you run away from a cold? No, but regular exercise may provide a boost to your immune system. Research suggests that moderate-intensity exercise helps reduce inflammation and strengthen the immune system, which could help you keep a cold at bay. But don’t over do it. A 2015 study suggests too much high-intensity exercise may strain the body and weaken your immune system.  

10 Running may improve your sex life

Saving the best till last, training for a marathon may help you add stamina in the bedroom. A 2019 University of California study found men who do more cardio exercise each week reported less erectile dysfunction. Running can also lead to more positive body image, increasing confidence in the bedroom – if you’re really feeling it, consider keeping your trainers on.

How long should I run for to see health benefits?

As we’ve established, you don’t have to run a great deal to see tangible health benefits. While government recommendations advocate for 150 minutes of physical activity each week, you could aim for two or three of these to be runs and the others to be gym, yoga or conditioning sessions.

How often should I run?

This depends on your schedule and your goals. For some, a daily run, could be a great way to start the day. Those with kids might opt for shorter 10-15-minute sessions in their lunch hour. If you’re training for a specific goal, like, say, a half marathon, you might need to add a longer run on the weekend.

If you’re running regularly, bear in mind that your muscles need time to recover. Running three times a week with a day’s rest in between could help you remain injury free. 

What do I need to run safely?

If you’re running regularly, you need to find footwear that suits your feet. Get fitted at a store that specialises in this. You might also want to consider rotating your shoes according to the type of run you’re doing.

Be sure to consume plenty of fluids and replace electrolytes during or after a run. If you start experiencing aches and pains, take a break from running and if they persist, go and see a physio.  

Keep reading

Why I Run: Trent Knox

Reading time 6 min read

The top 10 health benefits of taking up running

Reading time 7 min read

The best running routes in each capital city

Reading time 6 min read

10 gym moves that will make you a better runner

Reading time 8 min read

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