STEP BY STEP

Breaking a run – or workout – into smaller,

more digestible “microgoals” is an easy way

to keep the wheels turning when you feel like

grinding to a halt. When out running, focus on

getting to the next bend in the road

(or street light, if things are really bad).

SCREW

IT?

WHY NOT

KNOWING HOW – AND WHEN – TO PUSH THROUGH THE WALL MAKES HARD

WORKOUTS EASIER, WHETHER YOU’RE AN ENDURANCE ATHLETE OR A

GYM NOVICE. UNDERSTAND YOUR LIMITS, THEN TRANSCEND THEM

WHEN THE

GOING GETS TOUGH

EXPERT ADAM MORRIS

EXPERIENCE As MD of sports

psychology team Believe Perform,

he’s the man to stop you falling apart

LEARN YOUR ABC

Linking adversity, belief and consequence

(the ABC method) may sound like psychobabble, but

it could see you through a tough session. If your

muscles are flagging, don’t stop: instead, challenge

yourself to go another round. The method posits that

this change in perception helps you associate

muscular aches with success. More pain, more gain.

TURN UP THE BASS

It’s no secret that the right tunes can help

you beat a tough session. But,

according to new research published

in the Journal of Music Therapy,

music’s performance-enhancing

effect hits its high note during

prolonged aerobic exercise. In

other words, hit the road for

longer to get Harder, Better,

Faster, Stronger.

JUST

SPOT THE DIFFERENCE

Smashing through fatigue is

great, but ignoring damaged

muscles can leave your

training regime in pieces. If

your movement is restricted or

you notice signs of swelling,

call it a day to prevent an ache

from turning into an injury.

TAKE YOUR COFFEE STRONG

A pre-workout espresso will

help you grind out more reps.

Caffeine blocks adenosine, a

pain-processing chemical,

says the University of Illinois.

Not hot on coffee?

Pop a caffeine pill 20

minutes before you train.

DIG DEEP

Specifically with your toes, according to US

research. “Screwing” your feet outwards into

the ground when you’re struggling under a

heavy weight generates external rotational

force – ie torque – in your hips, allowing you

to push through muscular fatigue and finish

your set. So at the gym, as in life, when you’re

feeling the strain, dig your heels in.

SEEK OUT

THE COMPETITION

More of a cardio lone wolf?

You’re missing a trick. A

Kansas State University

study found running with a

slightly faster partner can

boost both your speed and

endurance. Time to

expand the wolf pack.

09 / 17 ELITE

ILLUSTRATIONS:

BEN

MOUNSEY