The new issue of MF is out now!

from Men's Fitness 20th March 2017 Get - and stay - motivated! What’s the biggest obstacle blocking your path to a fitter, healthier and happier life? For many of us, at least some of the time, a shortage of motivation to make small but significant changes to our daily routine keeps us stuck in a vicious circle. A friend explained his lapsed gym membership to me like this: every morning he wakes up with ten Enthusiasm and Motivation Units (EMUs). He’ll lose one EMU on his commute, a couple more during meetings, one in the queue for lunch and so on every time his patience is tested. He only ever gets to the gym after work if he has at least one EMU left. If not, the only bar he’s going near is his local. His motivation model makes a lot of sense – we all wish we could instantly summon up extra EMUs when we need them. Like when we know we should go to the gym or for a run (because we always feel amazing afterwards) but going straight home or to the pub requires far less effort. Now, thanks to our guide to maximising your motivation levels with minimal effort (read it in the new issue of MF, out now), you’ll be able to make the right call every time and build a stronger, leaner and healthier body. So I’ll see you at the bar. You know which one. Enjoy the issue, Joe Warner Editorial Director @JoeWarnerUK Be a better race-day runner When most people start training for a running race, they make some common mistakes that can hamstring their efforts. MF’s editorial director, Joe Warner, has two races coming up - the 2017 Virgin Money London Marathon and then the Chia Laguna Half Marathon in Sardinia just seven days later. To give himself the best chance of crossing both finish lines he’s enlisted the expert advice of elite runner Shaun Dixon (letsgetrunning.co.uk) so he - and you - can avoid the errors many people make and start to train like an elite athlete. Be an athlete The more time you dedicate to training, the better runner you’ll become. But that doesn’t mean all sessions should be spent running. Think like an athlete – that means improving strength and mobility so you can run faster for longer and reduce the risk of injury. Get stronger If you want to be speedy, first get stronger. Training to build strength in your glutes, legs and core, improving your hip, knee and ankle strength and mobility, and working towards better flexibility should all form part of your training plan. Ignore numbers Try evaluating your runs on duration and effort level, not just distance. Too much focus on the kilometres you’ve clocked up will limit your progress. No two equal-distance runs are the same: terrain, weather and your energy levels and mood all have an effect. For more information on the Chia Laguna Half Marathon just click here. Build chin-up power Get better at blasting out chin-ups with advice from former Royal Marine PTI Sean Lerwill Go underhand “The best way to build chin-up power is by doing underhand lat pull-downs, incorporating low-rep, heavy-weight sets as well as high-rep, moderate-weight sets, to work as many muscle fibres as possible,” says Lerwill. Lower slowly “Do some sets of eccentric chin-up reps, which is where you ‘jump’ to the top position of the move so your chin is above the bar and then lower yourself back to the start very slowly and under control. It’s a great way to build a stronger back and biceps.” Brace your body “Bracing before each set engages all your stabilising muscles, making it much easier to manage your weight up and back down. Tense your core and glutes, keep your chest up and retract your shoulder blades. Only then initiate the lift by driving your elbows down.” Subscribe to Men's Fitness! You can subscribe to Men's Fitness magazine today and get FIVE issues for just £5! Find out more by clicking here. Sent to workout-seo@0rg.fr on 20/3/2017. To unsubscribe click here Dennis Publishing Ltd (www.dennis.co.uk), 30 Cleveland Street, London, W1T 4JD Registered in England with Company Number: 1138891