The definitive answer on whether to wash or re-wear is based on a number of different influences – from what you do with your workout clothing post-gym to individual factors such as how much you sweat.

Below, we’ve broken down the situations that would determine whether you should wash sweatpants after every use. Ultimately though, it’s important to wash workout clothes regularly. This is because there are risks for not doing so – and not just offending other gym-goers with your own, sweet brand of body odour. The sweat that is absorbed into your workout clothes includes bacteria that it has mixed with on the skin’s surface.

Over time and given the right (warm and damp) environment, this bacteria can multiply. If worn again (and again), it could increase the risk of skin conditions and irritations like acne and yeast infections.

Should you wash sweatpants after every use?

Post-workout routine for sweatpants

What you do with your sweatpants as soon as you’ve finished your workout can help minimise the amount of sweat-based bacteria, and therefore the chances of being able to squeeze out a second wear.

If they’re shoved in a gym bag or to the bottom of a washing basket straight away, those damp patches won’t have the opportunity to dry out and wick away. This makes re-wearing a no-no. In these cases, you should be washing your sweatpants after every use. To give them the best shot at being re-wearable, it’s best to air dry them on a washing line. Here, the sun’s rays will not only dry them but also minimise the bacteria’s growth thanks to bacteria-killing UV rays.

Consider the fabric type and fit

It’s possible to minimise the amount of sweat created in the first place by choosing a sweatpant that is fit for the activity at hand. A moisture-wicking, tight-fitting pair will certainly keep you cool during your workout. However, its synthetic fabric is likely to hold on to bacteria more than a natural fibre like cotton.

If you don’t want to wash your sweatpants and need them to be wearable multiple times above all else, then look for a material like Merino wool. Not only does this have natural sweat-wicking properties but it also absorbs and locks away body odours during wear.

How sweaty was your workout?

Finally, as we’ve established, the answer to whether or not you should wash your sweatpants after every use will be based predominantly on the amount you sweat. This can depend on the exercise. For example, a cardio session is likely to get the heart pumping and legs sweating more than an upper-body weights workout. However, it will also be based on you as an individual.

If you tend to stay dry as a bone, a light airing should leave your sweatpants only slightly soiled. However, if you turn into a hot mess as soon as you step into a gym, you should probably be washing your sweatpants after every use. This will remove any built-up bacteria.

Top tips for re-wearing workout gear:

Not everyone can afford (or wants!) a wardrobe full of activewear to have something different to wear each day. Plus, not everyone does washing every day either – especially if you live by yourself! Here are some tips for health and hygiene if you re-wear your workout gear:

• Take it off as soon as you’re finished exercising and hang it out to dry, preferably somewhere sunny. This will reduce the growth of bacteria.
• If you’ve tried to dry your clothes and they’re still damp, either from sweat or high humidity, it’s definitely time for a wash.
• Opt for natural fabrics like cotton.
• Opt for looser fitting clothes such as baggy tops and jogger shorts rather than tight-fitting leggings, lycra shorts and singlets. These will allow more airflow and reduce bacteria.
• If your sweaty clothes were left in a bag where bacteria can thrive for a long time after your workout, wash them.
• If your clothes smell after exercise, wash them. They will still smell even if you hang them out to dry!
• If you don’t want to wash sweatpants or other kit after every use, it’s best to avoid re-wearing exercise clothes more than once.

Related content:

• What makes good sweatpants for the gym?
• Should you wash sweatpants after every use?
• Best compression tights

The post Should you wash sweatpants after every use? appeared first on Men's Fitness.

While you don’t have to lycra-up or wear the best cycling shoes to ride a bike, those in the know will opt for one of the best cycling jerseys when saddling up. You don’t need to be a MAMIL or have the physique of Chris Hoy to see the benefits of a cycling jersey, either. Lightweight, comfortable and breathable, a cycling jersey is designed specifically to make cycling more comfortable, practical and enjoyable.

A good cycling jersey will generally be made from a mix of polyester or Merino wool and elastane. It’ll have optimised ventilation around hot spots, such as armpits, while a front zip allows you to increase or decrease airflow on the move. It will include pockets at the rear for mid-ride essentials like nutrition and roadside repair tools.

Cuts are generally figure-hugging to aid aerodynamics and minimise any fabric flapping around when riding at speed. But they don’t have to be skin-tight and it’s easy to find jerseys that have a relaxed rather than restrictive fit.

Another feature to look out for is UPF protection (built-in SPF) in lightweight summer jerseys, while the natural fabrics like Merino wool aren’t just for winter riding and can keep body odour at bay for longer periods between washes.

These are the best cycling jerseys in 2024

• Rapha Pro Team Long Sleeve Training Jersey – rapha.cc
• Maap Training Jersey – maap.cc
• Pactimo Merino Cargo Jersey – pactimo.com
• Le Col Sport jersey – lecol.cc
• Sportful Bodyfit Pro Thermal jersey review – sportful.com
• Castelli Insider jersey – castelli-cycling.com
• Endura Cloud Tee Ltd – endurasport.com

Rapha Pro Team Long Sleeve Training Jersey

Best for cool autumn and spring rides

While not a top to keep the harshest winter chills at bay, Rapha’s cold-weather layer is ideal for cool spring and autumn rides. Made from 88% polyester and 12% elastane, it has a super-soft feel, with an unperforated front to keep the wind off your chest and fast wicking fabric where you need it most. You don’t need that stripe on the left arm to tell you this is a top that oozes quality. All-round performance and superb construction combine to make the Rapha Pro Team Long Sleeve Jersey our best on test.

• Read our full Rapha Pro Team Long Sleeve Training Jersey review

Maap Training Jersey

Best summer jersey with UPF protection

Aussie brand Maap is something of a disrupter in the cycling apparel space, and its eye-catching jerseys are certainly making waves. This short-sleeve option combines streetwear style with premium performance materials: 70% recycled polyamide and 30% elastane construction creates a light, stretchy and breathable top with an elasticated hem and internal grippers for a snug fit. As you’d expect from an Australian brand, we liked the UPF 50+ UV protection that comes as standard.

• Read our full Maap Training Jersey review

Pactimo Merino Cargo Jersey

Best Merino jersey

Merino jerseys may seem a bit retro these days, but there’s nothing antiquated about this Pactimo top. The Colorado-based company has created a 45% Merino, 45% Tencel, 10% nylon blend to combine comfort, performance and environmental benefits. The natural anti-odour properties of Merino and an added anti-bacterial treatment allowed us to wear it numerous times before it needed a refresh, and it’s one of the more durable designs on test too.

• Read our full Pactimo Merino Cargo Jersey review

Le Col Sport Jersey

Best for everyday rides

With its broad stripe and matching collar and cuffs, British brand Le Col’s entry-level option harks back to the halcyon days of cycling. Le Col is a relatively new company, though, but has already made a name for itself by equipping some of today’s pro peloton. The Sport jersey has a more relaxed fit and strikes just the right balance between providing warmth and promoting air flow. We found the waterproof zip pocket a welcome addition to a jersey aimed at riding all day in comfort.

• Read our full Le Col Sport Jersey review

Sportful Bodyfit Pro Thermal Jersey

Best for winter riding

This thermal jersey will allow you to ride longer into the colder months thanks to a brushed, breathable fabric that keeps the chills at bay but won’t cook you during the climbs. Italian company Sportful has made this jersey with the pros’ cold training riders of Girona and Andorra in mind so it’ll cope with anything bar sub-zero temperatures. Like previous iterations of this jersey we’ve worn, the 23/24 Bodyfit Pro Thermal promises to provide protection over years’ worth of off-season training miles.

• Read our full Sportful Bodyfit Pro Thermal Jersey review

Castelli Insider Jersey

Best for indoor training

You’d be forgiven for thinking that an indoor-specific cycling jersey is just a niche market too far. But this lightweight, turbo-charged jersey performs exceptionally well during static indoor rides. A 93% polyester, 7% elastane blend creates a jersey so light and breathable that we never felt the need to unzip even during the hottest turbo sessions. Although not really needed indoors, two deep rear pockets help give the Insider summer outdoors potential too.

• Read our full Castelli Insider Jersey review

Endura Cloud Tee Ltd

Best for enduro / downhill

With 80% of the fabric used in the Clout Tee Ltd sourced from recycled polyester, this enduro and DH-friendly tee enhances Endura’s green credentials. It boosts the Scottish bike apparel manufacturer’s reputation in other ways, too, underlining its move away from traditional baggy downhill jerseys in favor of a slimmer, more flattering and aerodynamic cut that’s being adopted now across the sport.

It might only be available in two colorways, but both limited edition designs are pretty striking – with even the grey one I tested standing out amongst my riding buddies. Performance is everything you’d expect from Endura, too, with decent breathability and sweat-wicking properties. All this and for less than £40 has made this one of my favorite MTB jerseys this year.

How we tested the best cycling jerseys

Our testers rode around 150km a week in these jerseys, across a mixture of road, gravel and indoor cycling. Each jersey was tested as part of their regular training schedules, during the period from late summer to the depths of winter. They wore short-sleeve, summer-focused options during my regular urban rides as well as inside on the turbo trainer, while they donned long-sleeve, thermal tops when the weather dropped below 10°C. Each jersey has been through a minimum of three wash cycles to make sure they hold their shape, while pockets were stuffed to the max to ensure they can hold all the mid-ride essentials.

Related content:

• Cycling vs running for fitness
• How to ride singletrack
• How to improve cycling fitness

The post These are the best cycling jerseys appeared first on Men's Fitness.

When it comes to improving your safety while riding one of the best electric bikes (or any bike), clipping on one of the best cycling helmets is the best thing you can do before leaving the house. Although there isn’t a law that enforces the use of a helmet when getting around on two wheels, studies show that wearing a helmet can significantly reduce the risk of death and the severity of brain injuries if involved in a crash. 

All helmets sold in the UK and US have to meet the EN 1078 and Consumer Product Safety Commission’s CPSC 1203 standards respectively, passing requirements such as G-force thresholds and impact tests. But when looking for a helmet, this is the minimum you should expect. 

A key safety feature to look out for is MIPS – a multi-directional impact protection system. Located between the internal padding and the EPS (expanded polystyrene) outer shell of the helmet, the thin layer is unnoticeable when wearing the helmet but comes into its own if involved in a crash. The MIPS allows for 10-15mm of rotation, reducing rotational impacts and associated risks such as concussion and trauma. 

Other than MIPS, things to factor in when buying a cycling helmet include its airflow (with more vents generally equalling better ventilation), reflective detailing and even integrated lights. 

This is the best cycling helmet we’ve tested

POC’s Ventral MIPS Helmet (buy now) is the standout helmet in this list. Ultra comfortable and extra safe, it’s a premium product that’s also fairly reasonably priced compared to other top-of-the-range helmets.

Other cycling helmet recommendations

1. POC Ventral MIPS Helmet

It’s no surprise that Swedish company POC can apply its headgear knowhow to snowsports and cycling with equal success. Both sports rely on comfort, reliability and aerodynamics for its safety gear, and its Ventral MIPS cycling helmet excels at all three.

It’s a premium, aero-optimized helmet with 13 vents so it never leave you red-faced. Well-designed padding, sunglasses storage and lots of strap adjustment help make this one of the comfiest, best-designed lids we’ve tested.

• Read our full POC Ventral MIPS Helmet review

2. Giro Escape MIPS Helmet 

If you’re a regular commuter or urban rider, we’d recommend you check out the Giro Escape. Not only does it come with the peace of mind of MIPS protection, it also has integrated rechargeable lights, front and rear. There’s reflective detailing too to increase your night-time visibility, and a rear adjustment dial you can use with gloves, making it our go-to helmet for year-round city use.

• Read our full Giro Escape MIPS Helmet review

3. Endura Singletrack MIPS Helmet

Endura has become one of the most dependable UK brands when it comes to off-road gear. Its Singletrack helmet offers both MIPS and Koroyd protection, an adjustable and removeable visor and a goggle-friendly design, making it suitable for cross-country, enduro and all-mountain riding.

There are 15 vents and plenty of moisture-absorbent padding, and overall we think this is a great off-road helmet for all but the most extreme pursuits, particularly for the price.

• Read our full Endura Singletrack MIPS review

4. Specialized Align II Helmet

With the Align II, Specialized proves you don’t have to spend a fortune to look after your noggin. A fraction of the price of some of the helmets on test, it’s one of the best value MIPS lids around.  And while it might lack features like dedicated eyewear storage, the Align II gets the job done and looks pretty good doing it.

With 16 vents, Specialized’s proprietary 4th Dimension Cooling System and a micro-adjuster at the rear to fine-tune fit, we think it’s a standout pick for the price.

• Read our full Specialized Align II Helmet review

5. Oakley ARO3 Endurance MIPS Helmet 

Oakley is another manufacturer that specialises in cycling and snowsports gear, and in the ARO3 it’s produced a versatile all-rounder that’s lightweight, well vented and relatively affordable. It managed to squeeze 19 vents into a sleek, low-profile design. And we reckon that minimal look makes it suitable for road, MTB or commuting use.

Given its reasonable price, this might be the only helmet riders who dabble in different kinds of cycling really need.

• Read our full Oakley ARO3 Endurance MIPS Helmet review

How we tested the best cycling helmets

Our testers rode up to 150km a week across a mixture of road, gravel and indoor cycling. They tested these helmets over a variety of uses: on commutes to work, trips to the gym or supermarket, as well as longer sessions on road, gravel and trail. Each helmet was primarily tested in the environment it was designed for –  for example, a mountain bike helmet off-road, and a commuting-focused lid for shorter, local journeys. All helmets were tested over a prolonged period, mostly from the height of summer to the depths of winter. 

Related content:

• Best cycling helmets
• How to look after your e-bike
• Are e-bikes eco-friendly?

The post Our pick of the best cycling helmets for racing, off-roading and city commuting appeared first on Men's Fitness.

If you’re on a weight loss journey, it’s important to look at your life from all angles – from your nutritional choices, to fitness and lifestyle habits. But that doesn’t necessarily mean you have to whip out an exercise mat and start lifting or stretching in ways which are alien to you. Instead, there is another much simpler way to get started. Walking is one of the most accessible and easy ways to get in shape and kick-start your weight loss journey. But, while we all know about getting the recommended 10,000 steps a day, it’s rarely explained why that’s a guideline. In this article, we’ll get you up to speed on everything you need to know about walking to lose weight.

The expert voice

“Any exercise that increases your heart rate is going to be good for weight loss, but walking is so easy because you don’t need loads of kit – you can just go out your front door and walk around the block a couple of times,” says the Institute of Sport, Exercise and Health’s Dr Ian Beasley.

He adds that walking is low impact – “you’re very unlikely to get injured”. Plus, it doesn’t have the socio-psychological barriers that can come with other cardiovascular exercises like running or swimming. “If you think you don’t look good in running kit, that doesn’t really matter because you’re just walking – it’s what everyone does.”

Learning how to walk to lose weight is also a good gateway form of exercise for those who might not have been active for a while and are concerned about pushing themselves too hard too fast. “When people get out of breath and it hurts a bit, they get scared,” explains Beasley. “Walking is really good, because you don’t have to go mad with your heart rate.”

Is walking good for weight loss? 

Short answer, yes. A study from 2018 found that walking 10,000 steps a day with just over a third of that coming in intervals of more than ten minutes lost weight. Furthermore, a 30-minute walk at 3mph will burn 138.9 kcal if you’re a 70kg male (and even more if you’re heavier). To understand why walking is good for weight loss, though, it’s important to have a quick biology lesson on how the body fuels different intensities of exercise.

The science

“Walking is an aerobic exercise. In other words, as you do it, you breathe in air. That air has got oxygen in it and the oxygen ‘pays’ for the exercise,” explains Beasley. The oxygen is transported to muscles in your blood, where it’s used by mitochondria in cells to create energy using your body’s fat and glucose (sugar) stores. With high-intensity anaerobic exercise, oxygen can’t be delivered quickly enough. So, glucose is broken down within the muscles themselves to create energy.

Your body therefore only uses fat as a fuel source during aerobic exercise. However, the ratio of fat to glucose can depend on your heart rate and fitness levels. “If I’m really unfit and I go out walking, my primary fuel is going be glucose. But, the fitter I get, [the more I’ll] use fat as my primary source and it’ll take four to six weeks to get fit enough before you start using those fat stores optimally,” he says.

By the way, if you’re looking to shed some pounds in that sort of time frame, check out MF‘s six-week fat loss plan.

“There’s lots of stuff in the literature about if you want to learn how to walk to lose weight, you [shouldn’t] go above 65% of your maximum predicted heart rate.” Go above this heart rate, and you move from an easy to an aerobic zone of exercise, increasing the proportion of glucose used as a fuel source.

How to work out your maximum heart rate

While the most accurate way to find out your maximum heart rate is by conducting a treadmill stress test, an easier (if slightly less accurate) way is 220 minus your age. So if you were 30, your maximum heart rate would be 190 and you therefore shouldn’t go above 123 BPM when walking if aiming for weight loss. If you’d rather measure things more accurately and your treadmill isn’t equipped with the right monitoring tech, perhaps consider picking up one of the best heart rate monitors on the market to keep things in check.

Beasley caveats that “the real problem for very obese people is they can’t walk very far without getting out of breath, because they’re carrying too much weight”. He suggests, “dieting in the first phase is the most important thing to lose a bit of weight and then gradually start walking.”

He also warns against expecting instant results when it comes to walking for weight loss. “Don’t expect the weight to drop off in the first few weeks, because it really won’t. You’ve got to walk probably three or four times a week for half an hour, then you’ll get the best out of it.”

How to walk to lose weight

If you want to learn how to lose excess weight and burn more calories on a walk, the most obvious tactic is to increase the duration. However, upping the speed and gradient can also have a similar effect – hence the popularity of the viral treadmill-based ‘12-3-30 workout’ on TikTok. 

How to do the 12-3-30 workout:

• Set a treadmill to an incline of 12 and speed of at least 3mph. 
• Now simply walk like this for 30 minutes  
• Avoid holding onto the handrails – this will reduce energy expenditure.  
• As your fitness improves, increase either the incline or the speed.  

How else can we walk to effectively lose weight? “Nordic walking – walking with sticks – will accelerate the calorie burn,” adds Beasley. “This is because you’re using your arms, you’re using more muscles, so your use of oxygen will go up and it’s likely that you’ll lose a bit more fat.” 

If you’re struggling to fit walks into your schedule, one way of incorporating them is through incidental exercise. “If you’re at work and you need to go to the post office at lunchtime, instead of going straight [there], walk around the block [on your way there] and walk around the block on your way back. That’s your exercise for the day and you don’t have to fit it in when you get home.”

Finally, step count isn’t the be all and end all when it comes to walking for weight loss. “If you look at the studies, they all say time rather than steps,” Beasley explains. “If you’re doing your 10,000 steps, they say that’s 4-500 calories a day. But, everyone’s so individual, it’s difficult to tie that down.” He recommends investing in a smartwatch that can track your calories burned more accurately.

What are the other health benefits of walking?

Walking isn’t just beneficial for weight loss. Like other forms of aerobic exercise, it can have a knock-on effect, creating a positive cycle that in the long-term will reduce risks of a number of different health conditions. 

“Aerobic exercise helps control your cholesterol,” says Beasley. “Cholesterol is the thing that promotes the hardening of the arteries.” Known as atherosclerosis, it makes it difficult for blood to flow through them. This increases your risks of heart attack or stroke. “If you can control your cholesterol, then you control the hardening of the arteries.” 

How walking decreases your risk of Type-2 diabetes

Learning how to walk can also help to control your use of insulin, reducing your chances of getting Type-2 diabetes. “Your use of sugar and your control of glucose is facilitated by aerobic exercise,” Beasley says. “We all have some insulin, and the job of insulin is to allow sugar or glucose to enter cells and do their job. If you exercise, your sensitivity to the insulin you have is heightened, so you don’t need to produce so much insulin and your control of glucose is much better. 

“The real problem is that overweight people have less insulin sensitivity, so [their pancreas] has to produce loads of insulin in order to control their glucose.” Over time, your cells become resistant to insulin, reducing their ability to take glucose from the blood. This leaves you with high levels of sugar in your bloodstream and a pancreas that simply isn’t able to produce enough insulin.

“The other problem with insulin is it’s a storage hormone, so you store everything, including fat, and that’s why you put on weight. So, it’s a vicious circle. You can untie that vicious circle by [exercising] and because your blood vessels and your heart are much more efficient, then your blood pressure is controlled as well. Walking is a fantastic tool and underused historically by the medical profession.” 

The post Entry-level fitness: how to walk to lose weight appeared first on Men's Fitness.

Running is an amazing form of cardiovascular exercise. It can help you stay fit, build your endurance, strengthen muscles and bones, and burn excess body fat. You don’t need much kit, either – just running shoes, a top, and the best running shorts. But it’s not perfect – its high-impact nature means it’s tougher on your body compared to other forms of cardio. In turn, that means that a proper warm-up and the best cool-down routine is highly necessary for regular runners. Plus, unlike commuting by bike, it’s harder to incorporate into your day-to-day routine.  

In reality, it’s often a case of squeezing a run into our already time-poor lives – particularly when juggling around work or family commitments. In these situations, it can be tempting to neglect either side of a run. Often, we skip the warm-up or cool-down and just focus on the session itself. But the experts will always take issue with this, particularly in reference to the cool-down. To explain all, we’ve enlisted the advice of professional running coach, Nick Hancock.

“The biggest ‘don’t’ is not doing a cool-down,” Nick says. “If one of my athletes is short on time doing an interval session, I’d rather they cut a couple of intervals out than skip the cool-down.” 

He adds that there are multiple issues with not cooling down properly. “We increase the risk of muscle stiffness and soreness by skipping the cool-down. Quite typical with runners are things around your ankles, Achilles, calves, and hamstrings. The other danger of neglecting a cool-down, particularly after running outside in cold weather, is that you run the risk of hypothermia.” 

Below, Hancock shares the benefits of cooling down, as well as a step-by-step guide to the best cool-down routine for runners that the industry has up its sleeve.

Benefits of a cool-down after running 

“One of the main benefits is that when we are running our core body temperature is raised,” Nick says. “If you don’t steadily bring that core body temperature down, particularly in cold conditions, you can kind of shock the system and become hyperthermic. 

“Also going from having quite warm muscles to stopping completely, your muscles are just going to get cold very quickly. You want to bring that temperature down gradually to not increase the risk of injury.” 

The best cool-down routine for runners

“A fairly typical cool-down that I’ll have an athlete do is 10-15 minutes gentle jogging – that easy-paced effort to bring the heart rate down to at least what it would be on your easy runs. If your heart rate is still raised, either keep cooling down or slow down.” 

He notes that the intensity of the session will determine the length. “If it’s an easy run, you probably don’t need to cool down in terms of running more. If it’s been something quite hard, it’s probably going to need 15 minutes worth of cool-down.” 

Hancock’s cool-down isn’t limited to easing off the intensity of a run, though. “Refuelling as soon as possible with something rich in carbohydrates is a good thing to do. The whole anabolic window when it comes to protein intake has kind of been debunked over the last few years – as long as you’re getting enough protein throughout the day, you don’t need to panic about getting protein in straight away. But carbohydrates are a different story. Carbohydrate and glycogen reabsorption is at its highest within the first 20-40 minutes after a run, particularly a hard one. Also replenishing those lost fluids through rehydrating is key.” 

While he isn’t the biggest advocate of stretching, Nick says that if you are going to do a post-run stretching routine, then don’t overdo it. “If somebody is going to do stretching, then keep it dynamic – it’s more mobilization movements rather than trying to stretch your hamstrings out for five minutes.” 

Related content:

• Best running tops
• What to wear on a run
• How to improve running form

The post The best cool-down routine for runners appeared first on Men's Fitness.

Whether you’ve just bought a pair of the best running shorts to start your running journey, or you’re a seasoned marathon runner, it’s important to get into the habit of performing a post-run stretching routine.

“Unless you’re doing something that’s got a certain level of quickness to it, like sprints or hill reps, stretching down after a run is now considered more important than a warm-up,” explains Run the Wild founder and running coach, Simon James. That’s because stretching immediately after your run does two things: it helps promote blood flow to the muscles, while also removing the build-up of toxins like lactic acid.

“Getting back into your car [after a run] is the worst thing you can do,” he adds, “because all the lactic sort of pools in your muscles,” he adds, leading to DOMS (delayed onset muscle soreness) and, over time, muscle tightness.

“I think five minutes [of stretching] is quite good, and it does way more than just what it’s doing to the muscle,” says James. “A big part of running is the mental and emotional side of it as well, and [stretching] helps people land.”

But how to fill your five minutes? Fortunately, James has a post-run stretching routine that hits all of the main muscle groups. “It’s important to keep it gentle,” he advises. “Nothing forced, no bouncing. We’re not looking to hold stretches for longer than 15 seconds, because the purpose of the post-run stretch is purely to kind of restore natural muscle length.”

He adds that if the stretch is single-sided, repeat on the other side before moving on to the next move.

The post-run stretching routine

1. Hang followed by stretch to the sky

• I generally start with a hang – you’re folding over from your hips, dropping your hands down in front of you so they’re almost touching the ground.
• You’re letting the run finish in your mind, but also letting all the myofascial and the fascia stretch out in your back before then reaching up and doing a stretch to the sky.

2. Calf stretch

• Put your hands against the wall in front of you.
• With both feet pointing towards the wall, extend the leg you’re stretching backward, keeping it straight and with the heel flat to the floor.
• Bend the leg you’re not stretching at the knee.
• The key thing is to keep that heel flat on the floor – that’s where most people don’t get their stretch effective.

3. Hip flexor stretch

• Similar to the positioning of the calf stretch, soften the knee of the leg that’s normally straight and push the hip slightly forward on that side.
• You’ll feel stretch coming through the hip flexors – a hinge between your torso and your leg.

4. Plantar fascia stretch

• The plantar fascia is often missed but is a big problem for runners.
• Come down into a squat with your hands on the floor in front of you to provide balance.
• Go up onto the balls of your feet and rock your knees forward so they’re hovering over the ground in front of you.
• The further you bring your knees forward, the stronger the stretch.

5. Soleus stretch

• The muscle that sits underneath gastrocnemius, people lump it together with the calves.
• Put the toe box of the leg you’re stretching on the back of the heel of your other foot like you’re walking on a line.
• Squat down and look to keep your centre of gravity over your feet – you can put your hands on the ground either side to help balance.
• Adjust your height until you find the point which is a bit tighter, and that’s the area you’re going to focus on.

6. Quads stretch

• Pick up the leg that you’re going to stretch at the ankle and bring it up behind you, ideally keeping your knees in line with each other.
• If you want that stretch to be more significant, push your hips slightly forward, and that should emulate the earlier hip flexor stretch.

7. Hamstrings and adductors stretch

• Put your feet a bit wider than shoulder-width apart.
• Bend over at the hip and try to get your hands down towards the floor.
• Once held for 15 seconds, move onto the adductors, which are used particularly in trail running for stabilising yourself as you’re going forward.
• Bend one leg at the knee and shift your weight to this side while keeping your other leg straight.
• You should feel a stretch on your straight leg from your groin down to your knee, which is where the adductors are located.

8. Torso stretch

• This is a bit of a Mr Motivator stretch.
• Have your hands down by your side, feet shoulder-width apart and slide your palm down on your left side while bringing your right arm up and over the head, keeping everything in line.
• You should feel a nice stretch coming up the side of your torso, which means you’re stretching your obliques effectively.

9. Arms stretch

• Finally, I finish off with the arms.
• They’re a really important part of running – particularly trail running – and you can’t run quicker than your arms can swing.
• Bring one arm across the front of your neck and use your other arm to lock it in and bring it a little closer towards you.
• You should feel a stretch in your shoulder and through your triceps as well.

Related content:

• Should you do a cool-down after running?
• What to wear on a run
• How to improve running form

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The shoulder is one of your body’s most important joints. Connecting your arm to your torso, it’s integral to everything from everyday life to exercise as varied as swimming and overhead presses. That’s why every man should incorporate the best shoulder stretches into their fitness regimes – as well as working on it with one of the best foam rollers for post-workout recovery.

But for a joint that, according to the Cleveland Clinic, “has more range of motion than any other joint in your body”, how key is its strength? And why is shoulder mobility so important? 

There are two main reasons why shoulder mobility is important: optimising performance and minimising risk of injury. They aren’t exclusive either, with one helping the other, creating a positive cycle to ensure both short-term and long-term health benefits. That’s why it’s best to add some drills to your regular warm-ups and routines, especially if you’re currently neglecting this area. Immobile shoulders can severely impact your daily workouts and long-term fitness goals.

Risks of immobile shoulders 

Shoulder mobility is based on the stability of the scapula (your shoulder blade) and the flexibility of the eight muscles that support the joint. An unstable scapula can lead to a shoulder impingement – where the rotator cuff rubs on nearby tissue, causing inflammation, pain and discomfort that can last for months. 

But there can also be an issue with having too much stability – where muscles are so big that the range of motion is restricted. In this instance, when it comes to weight-bearing exercises, form can be compromised through a lack of shoulder mobility, putting extra stress on your shoulder joint and therefore increasing the risk of injury. 

How to test shoulder mobility 

The easiest way to test your shoulder mobility is using the reach test:  

1. Raise one arm up above your head while leaving the other by your side 
2. Bend each of your elbows and attempt to get your hands to meet in the middle of your back – the goal is for your fingertips to touch, with overlapping fingers even better
3. Repeat on the other side 
4. If your hands can’t touch and there’s a significant gap (more than 5cm) on one or both sides, it’s time to improve your shoulder mobility

How to improve shoulder mobility 

If you find that your fingers don’t meet, all’s not lost. As your shoulder’s mobility is determined by muscles, you can improve it by adding shoulder stretches into your daily routine. You can then go on to add shoulder-specific strength exercises.

And even if your fingers do touch and you scored full marks in the shoulder mobility test, it’s worth including some shoulder stretches in your conditioning work anyway, to help keep shoulder injuries at bay. 

Related content:

• Best rotator cuff exercises
• Why is shoulder mobility important?
• Best back stretches

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Wherever you’re at in your fitness journey, it’s always important to start with strong foundations. Whether you’re a gym rookie, or have spent years honing your strength in the squat rack, what you wear on your feet can have a huge impact on performance. Plus, it can also be a way of preventing injuries. But it’s easy to find it confusing. After all, unless you have a microscope or a way of sifting through marketing speak, it can be hard to tell the differences between the best gym shoes vs running shoes.

So it’s important to know when you should (and shouldn’t) wear both.

Gym shoes vs running shoes: the basics

While they might look the same, there are a few big differences between gym shoes and running shoes. The main one, though, simply comes down to their intended use.

The best running shoes are predominately for forward propulsion – the foot strike on the ground is heel-to-toe – and any side-to-side or upward movement is kept to a minimum for optimum running efficiency. A running shoe’s construction aims to aid that. There’s a noticeable drop in height between the heel and toe, there’s cushioning and shock absorption at the heel of the shoe, and its upper is kept lightweight to aid breathability and comfort on longer runs.

A gym shoe, meanwhile, isn’t so forward-focused. It’s supportive and stable for the side-to-side leaps and bounds required for the best plyometric exercises. Plus, while it includes some cushioning and heel-toe drop, it has a noticeably flatter feel than a running shoe.

When to use running shoes

As their name and design suggest, you’re best off using running shoes for light jogs, all-out sprints and everything in-between – whether that’s on the treadmill or outside. In these environments, their construction will not only offer up the most comfort and support, but will also provide performance-boosting properties such as fatigue-beating spring and cushioning during many hours of pavement (or trail) pounding.

Step into a gym in a pair of running shoes, though, and they lose a lot of their unique selling points. In the weights room, their cushioning can actually create an unstable platform during lifts and pushes on the machines. This makes them something of an unnecessary risk. They’re even not optimum for other cardio-focused equipment like the spin bike either. This is due to the flex in the sole, meaning you waste watts with every pedal stroke.

When to use gym shoes

Gym shoes are effective all-rounders for most activities and workouts. While it is possible to get more specialist and invest in the likes of the best lifting shoes, for the average gym-goer looking to have a versatile pair of shoes, they’re tough to beat.

That said, they do have their achilles heel. That lack of cushioning and support meaning you’re best of investing in two pairs of shoes if you’re looking to combine the gym and running.

“Workout shoes used for weight lifting and cardio exercises are not always great for long runs, unfortunately,” adds Simon Fitzmaurice, qualified running coach and a member of the sales team at The Running Works. “Many gym shoes have been created to allow for great lateral stability and ground feel – great for HIIT workouts or lifting kettlebells – but not much overall cushioning for shock absorbency on concrete.”

They are fine during warm-up or short bursts on a treadmill. However, their lack of support will soon become apparent the further you run, and with it niggles from not wearing the most optimum pair of shoes.

Related content:

• How to choose the right running shoe
• How to wash gym shoes
• Trail shoes vs road shoes

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Finding the right shoes to work out in can be confusing. While the average gym-goers’ first choice would be a generic pair of the best gym shoes, spend enough time around the squat rack and you’ll spot specialist weight lifting shoes – or even people sporting Vans and Converse All-Stars.

So what is the difference between weight lifting shoes and trainers? And is one design better than the other for working out in?

Weight lifting shoes vs trainers: the basics

As the style’s name suggests, weight lifting shoes are designed for the weights room rather than the cardio-focused section of the gym. They have a flat, gripped sole and wide toe box to provide support and stability. They also offer a solid platform where all of the force goes into the lift – and not into the cushioning of the shoe.

Other common features that define lifting shoes include reinforced uppers to protect the feet from dropped weights, and an elevated heel, which improves the overall movement during a squat.

Trainers, meanwhile – whether they’re the best running shoes or gym shoes – are made to be lightweight, flexible and cushioned on a variety of surfaces. Ideal for cardiovascular exercise, trainers come in a variety of designs, but the majority contain some sort of shock absorption and an outsole that can put a spring in your step.

In the weights room, though, the more running-focused models lack ankle support and the cushioning can impact stability and actual force generation.

When to use weight lifting shoes

Great for Olympic lifts such as squats, weight lifting shoes can provide a solid and secure base for a session at the rack. But their benefits go beyond good grip and added protection. Their raised heel can also help provide more ankle mobility, enabling you to take the squat deeper. They’re scientifically backed, too, with one study finding that weight lifting shoes reduced ankle flexion, increased knee flexion and led to a more upright trunk.

When to wear trainers over lifting shoes

While the obvious answer to this might be ‘any time you’re not at the squat rack’, there is a big caveat, as it depends on the type of trainer you own.

If they are a running-specific set, then it’s best to avoid the squat rack as their stack height and overall thickness can leave you with an unstable platform for lifting – which is not only going to impact your potential but could also be quite dangerous. While running shoes are generally fine for other activities in the gym, they are designed specifically for one thing – running – so are probably best reserved for that if you can afford multiple pairs of shoes.

Most modern gym trainers, meanwhile, are something of a do-it-all. Versatile enough to handle lifting, functional workouts and light stints of running, they are agile workhorses that will get you through a class or pumping iron no problem.

Being a jack of all trades does come with some downsides: they don’t provide the same stability as a specialist set of weight lifting shoes, while longer sessions on the treadmill might benefit from a pair of running trainers.

Related content:

• How to choose the right running shoe
• How to wash gym shoes
• Trail shoes vs road shoes

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Protein is one of the main nutritional building blocks of muscle growth, and getting enough is crucial whatever your fitness goals. In an ideal world, you’d get the recommended 0.75g of protein per kg of bodyweight per day from natural sources (meat, fish, dairy, lentils) but busy schedules mean that sometimes supplements like protein shakes or the best protein bars can often be more convenient – particularly after the gym. But are protein bars actually healthy?

“They are good quality sources of protein – typically, if you get a dairy product, it comes from milk, so it’s very similar to a protein shake source,” explains Alex Levington, performance nutritionist at Strength and Nutrition Performance Coaching. “It typically comes from a whey protein, and we know that on the protein index score, it always scores one – the highest – alongside eggs, meat and fish.”

He adds that they also have an advantage over more natural food sources in that they’re quick, convenient and easy to throw in your gym bag for a post-workout hit of protein. “If you’ve got time to go down the shops, and get yourself an actual provision – some fruit, nuts, milk – that’s going to be better quality but that’s going to take an hour out of your day.”

Can protein bars be part of a healthy diet?

Levington says that there are some considerations when it comes to using protein bars though, and how they fit your wider fitness goals: “A protein bar can be up to 300 calories. If you’re trying to lose weight, a protein bar is already 300 calories of your daily allowance, which is quite a lot from a small bar, whereas for an athlete where we want them to eat lots and lots of food, it’s actually a very good thing because it’s 300 calories – so there are two ends of the spectrum to think about.”

Even if protein bars do fit your daily calorie goal, he suggests using them as part of a balanced diet and warns against solely relying on them. “If that’s the main source of your protein, you’re going to have quite a low-quality diet – you’re going to have stomach cramps, reflux, not enough fibre – and you’ll probably need to improve other habits because you still want good-quality nutrition.”

Ultimately, this is because protein bars are ultra-processed and aren’t very nutrient-rich compared to healthy, natural food sources. “They’re pretty much a top-up of good quality protein and that’s it,” adds Levington. “If you already have a very good diet, [protein bars] can be part of a healthy provision. If you have a poor diet and you’re relying on these, then go for something that’s more wholesome because you’re going to be missing nutrients.”

Related content:

• Do you need protein right after a workout?
• Best vegan protein bars
• How much protein should you have with each meal?

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