https://www.scmp.com/rss/324937/feed Get an up-to-date look at the latest gear to take on your next adventure. en https://assets.i-scmp.com/static/img/icons/scmp-meta-1200x630.png https://www.scmp.com With seemingly thousands of travel bloggers and vloggers flooding social media with occasionally compelling but often disappointing content, it can be hard to find people worth paying attention to. But scratch beneath the surface of this viral sludge and there are some gems to be found, especially if you’re looking for inspiration when it comes to having adventures of your own. From visually stunning films to practical tips and guides to exploring the world, here are five of the best channels to... https://www.scmp.com/sport/outdoor/how-guides/article/3249014/5-best-youtube-adventurers-glorious-landscapes-practical-guides-your-own-travels?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3249014/5-best-youtube-adventurers-glorious-landscapes-practical-guides-your-own-travels?utm_source=rss_feed Sat, 20 Jan 2024 06:00:18 +0000 A common injury for runners is osteitis pubis, but because it’s in the pelvis and not the knees or ankles, it is ignored or not associated with running at all. So it never gets properly treated or given time to heal. What is osteitis pubis and what causes it Osteitis pubis is an inflammation where the left and right pubic bones meet. The bone and the soft tissues become inflamed, causing discomfort or pain. A number of muscles that are crucial to running meet here, including the lower abdominal... https://www.scmp.com/sport/outdoor/how-guides/article/3224499/do-you-have-pelvis-pain-when-you-run-you-might-have-osteitis-pubis-common-overuse-injury?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3224499/do-you-have-pelvis-pain-when-you-run-you-might-have-osteitis-pubis-common-overuse-injury?utm_source=rss_feed Sun, 18 Jun 2023 09:04:39 +0000 A varied training plan is important to take your fitness to the next level. Hill repeats can be a value session to get fitter, stronger, faster and more injury-resilient. A hill repeat is what it says on the tin: repeatedly running up and down a hill. Typically, you run with maximum effort up the hill, then jog easily back down to recover. What are the benefits of hill repeats? Running uphill builds strength in your posterior chain. This in turn will help your flat running too, and make you more... https://www.scmp.com/sport/outdoor/how-guides/article/3224431/what-are-hill-repeats-running-training-improve-your-fitness-and-performance?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3224431/what-are-hill-repeats-running-training-improve-your-fitness-and-performance?utm_source=rss_feed Sat, 17 Jun 2023 05:13:26 +0000 Ultra runners must pace themselves. They are constantly warned of the perils of going too fast too soon and burning out before the end. Keep plodding, one foot in front of the other, very slowly until you reach the end. Walk before you need to walk, rest, refuel and keep plodding again. With all this advice ringing in an ultra runner’s ear, why would they ever bother with speed training? But speed training can have untold benefits for ultra running, even if you do not actually run fast during... https://www.scmp.com/sport/outdoor/how-guides/article/3224014/should-ultra-runners-do-speed-sessions-improving-your-ultra-running?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3224014/should-ultra-runners-do-speed-sessions-improving-your-ultra-running?utm_source=rss_feed Wed, 14 Jun 2023 04:49:48 +0000 Ultra running is now almost synonymous with Hong Kong, which boasts the kind of daunting terrain and conditions perfect for races that draw tens of thousands of hardy competitors every year. So it’s hard to believe that the first recorded ultra marathon in Hong Kong only took place in 1956, and that few people even seemed to notice at the time. Perhaps they should have done – it produced a world record, a note of which was hidden in an article in the Hong Kong Marathon programme from 1979. The... https://www.scmp.com/sport/outdoor/trail-running/article/3221925/story-hong-kongs-first-ultra-marathon-runners-so-many-people-just-thought-we-were-mad?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3221925/story-hong-kongs-first-ultra-marathon-runners-so-many-people-just-thought-we-were-mad?utm_source=rss_feed Sat, 27 May 2023 02:00:14 +0000 A common issue for runners is to feel pain at the front, or front bottom, of their knee cap. If you experience this symptom, you may have patellar tendinopathy. It is sometimes called runner’s or jumper’s knee. Here are some of the best ways to treat it. What is patellar tendinopathy? Tendinopathy is a breaking down of the tendon cells. The patella is the knee cap, while the patellar (with an ‘r’) is the tendon that attaches to the shin bone, or tibia. So, patellar tendinopathy is an injury to... https://www.scmp.com/sport/outdoor/how-guides/article/3220430/pain-front-your-knee-when-running-you-might-have-patellar-tendinopathy?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3220430/pain-front-your-knee-when-running-you-might-have-patellar-tendinopathy?utm_source=rss_feed Sat, 13 May 2023 02:10:49 +0000 Running on a treadmill is not bad for you. There is a popular belief that running on a treadmill will damage your knees – this is not true. The chance of injury is basically the same indoors or out, though the place of the injury can differ. Treadmills actually cause less stress on most joints, but put more pressure on your Achilles, one study found. Running can cause injuries. This can be for a number of reasons, from form to strength to twisting an ankle or not taking enough rest. The... https://www.scmp.com/sport/outdoor/how-guides/article/3219368/running-treadmill-bad-you-will-it-injure-your-knees-or-give-you-bad-form?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3219368/running-treadmill-bad-you-will-it-injure-your-knees-or-give-you-bad-form?utm_source=rss_feed Thu, 04 May 2023 08:45:13 +0000 One of the most common injuries for runners is pulling a calf muscle. It can happen all of a sudden, seemingly at random. It can be very painful, and keep runners from training for weeks. Even more frustrating, it can then happen again as soon as you get back to running. But there are some simple remedies and also exercises you can do to prevent this injury from happening. What is a pulled muscle? A pulled muscle is a small tear in the muscle. It is sometimes called a torn muscle or a... https://www.scmp.com/sport/outdoor/how-guides/article/3216271/pulling-your-calf-muscle-when-running-treatment-and-prevention?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3216271/pulling-your-calf-muscle-when-running-treatment-and-prevention?utm_source=rss_feed Fri, 07 Apr 2023 02:54:34 +0000 Hiking is a great family activity if you get the level right so that your young ones can enjoy themselves. There are a plethora of hikes in Hong Kong for a toddler to enjoy. But there are also several things to bear in mind first before you hit the trails. Firstly, adjust your expectations. You will not be tearing up Lantau Peak in record time. In fact, you may not go anywhere. If the hike is for you, don’t go with your toddler. If the hike is for the family, factor in lots of loitering time... https://www.scmp.com/sport/outdoor/how-guides/article/3216036/five-toddler-friendly-hikes-hong-kong-help-get-your-kids-nature?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3216036/five-toddler-friendly-hikes-hong-kong-help-get-your-kids-nature?utm_source=rss_feed Wed, 05 Apr 2023 03:30:23 +0000 There will be plenty of sore heads in the city next this weekend, with the Hong Kong Sevens returning in full fettle for the first time since the start of the pandemic. There will be none of the Covid-19 restrictions which slightly limited the fun at the event’s return last November, where masks were required when not drinking. As yes, the drinking – a strong tradition of the city’s flagship sporting tournament, where 35,000 fans are expected to turn up on opening night at Hong Kong Stadium. Of... https://www.scmp.com/sport/outdoor/hiking/article/3215351/hong-kong-sevens-five-lung-busting-hikes-sweat-out-your-rugby-weekend-hangover?utm_source=rss_feed https://www.scmp.com/sport/outdoor/hiking/article/3215351/hong-kong-sevens-five-lung-busting-hikes-sweat-out-your-rugby-weekend-hangover?utm_source=rss_feed Thu, 30 Mar 2023 04:45:13 +0000 Do you ever wake up two days after a tough running session and your muscles ache. Immediately after, or even the next day, there was no pain, so why now do you hobble down the stairs like you are learning to walk? This is delayed onset muscle soreness, more commonly known as DOMS, and most of the time there’s no need to worry. You’re not injured, it’s most likely a natural reaction to training. If the pain is sharp, serve or persistent, then you should probably get checked out. When you... https://www.scmp.com/sport/outdoor/how-guides/article/3210538/what-delayed-onset-muscle-soreness-why-does-it-happen-and-how-can-you-stop-it-hurting-days-after-you?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3210538/what-delayed-onset-muscle-soreness-why-does-it-happen-and-how-can-you-stop-it-hurting-days-after-you?utm_source=rss_feed Sat, 18 Feb 2023 00:00:09 +0000 Strength training will improve your running, and if you are not already incorporating strength training into your running programme, now is the time to start. It will make you faster, help your form, make you more efficient and help prevent injuries. But a gym membership can be expensive, and getting there and back could take away time from when you could just be running, so here are some body-weight exercises that are great way to build strength. Bulgarian split squats All you need is a... https://www.scmp.com/sport/outdoor/how-guides/article/3209917/body-weight-exercises-runners-strength-training-home-without-going-gym?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3209917/body-weight-exercises-runners-strength-training-home-without-going-gym?utm_source=rss_feed Sun, 12 Feb 2023 03:00:26 +0000 Your Christmas calendar is probably rammed. Work parties, Sunday lunches, family gatherings, last-minute gift shopping, three days recovering from Christmas Day itself. There is no time for training, and it is wishful thinking to believe that will be any different in the build up to New Year. It can be an anxiety-inducing time for athletes who feel their hard-earned fitness slipping away. However, there are a few simple things you can do to help yourself during this busy and boozy... https://www.scmp.com/sport/outdoor/how-guides/article/3204359/5-top-tips-maintaining-your-fitness-and-running-goals-over-christmas-and-new-year-holiday?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3204359/5-top-tips-maintaining-your-fitness-and-running-goals-over-christmas-and-new-year-holiday?utm_source=rss_feed Fri, 23 Dec 2022 07:00:12 +0000 Trying to buy a book for someone who loves to both run and read can be tough. They have probably read all the classics, like Born To Run and Eat and Run, already. But 2022 was a great year for new books, if you want to surprise a loved one with a thoughtful gift this Christmas. Solo: What Running Across Mountains Taught Me About Life by Jenny Tough Tough ran across six mountain ranges on six continents: Tien Shan (Asia), the High Atlas (Africa), the Bolivian Andes (South America), the Southern... https://www.scmp.com/sport/outdoor/how-guides/article/3202811/best-running-books-2022-christmas-presents-runners-who-love-read?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3202811/best-running-books-2022-christmas-presents-runners-who-love-read?utm_source=rss_feed Sat, 10 Dec 2022 03:50:48 +0000 Christmas is around the corner. Are you in a panic about what to buy your friends and loved ones? Fear not: if they are a trail runner, there is no doubt they love gear and trail running paraphernalia. Being a trail runner is as much about looking like a trail runner as it is about actually running on trails. So, they will love you for getting them the latest piece of apparel or a book for them to put in their house, so that visitors will ask, unprompted, “Oh, you’re a trail runner?” Here are a... https://www.scmp.com/sport/outdoor/trail-running/article/3202484/christmas-2022-gift-ideas-trail-runners-shoes-backpacks-gels?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3202484/christmas-2022-gift-ideas-trail-runners-shoes-backpacks-gels?utm_source=rss_feed Thu, 08 Dec 2022 03:05:06 +0000 A hamstring injury can be sudden and painful, and debilitate you from running for months. Then, just when you feel better, it goes again. But it is preventable, and treatable. The hamstring is the band of muscles that run down the back of your leg, from your buttock to the back of your knee. It is vital in bending and extending your legs, and therefore plays a key role in running. Injury causes and symptoms Many running injuries are repetitive strain injuries, which means the issue is slowly... https://www.scmp.com/sport/outdoor/how-guides/article/3202010/hamstring-injuries-running-causes-remedies-and-prevention?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3202010/hamstring-injuries-running-causes-remedies-and-prevention?utm_source=rss_feed Sun, 04 Dec 2022 08:41:04 +0000 Hong Kong now has a fifth major trail route, named after the late community legend Nic Tinworth. The 92km Tinworth Trail, dedicated to the former trail race organiser who died two years ago after a long battle with a brain tumour, runs from the North East of Hong Kong to the South West, starting at the mainland border in Sha Tau Kok, and ends in Tai O on Lantau. The route was created in the image of the famous four trails that preceded it – the 100km MacLehose, 78km Wilson, 50km Hong Kong and... https://www.scmp.com/sport/outdoor/trail-running/article/3199667/hong-kongs-fifth-major-trail-commemorates-late-community-legend-nic-tinworth-iconic-sights-along?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3199667/hong-kongs-fifth-major-trail-commemorates-late-community-legend-nic-tinworth-iconic-sights-along?utm_source=rss_feed Tue, 15 Nov 2022 07:38:37 +0000 The amount of calories you burn by running is a near-impossible number to calculate as so many variables change the outcome. But here are some of the main factors to consider. Weight and speed One of the major factors is a runner’s weight. According to the American Council on Exercise, a person weighing 54 kilograms will burn 11.4 calories per minute, and 684 per hour, while someone weighing 81kg will burn 17 calories per minute and 1,020 per hour A runner’s speed will also make a difference,... https://www.scmp.com/sport/outdoor/how-guides/article/3199210/how-many-calories-does-running-burn-here-are-main-factors-consider?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3199210/how-many-calories-does-running-burn-here-are-main-factors-consider?utm_source=rss_feed Sat, 12 Nov 2022 00:00:09 +0000 Podcasts are proliferating, to the benefit of all. But it can cause choice paralysis, and some lesser-known podcasts get lost in the pile. What should runners listen to? There are countless popular podcasts for runners, so some may have slipped down a long list you intended to try, or not reached your radar yet. Here are just five of many you can tune into to get inspired for your next run. Endurance Asia Whether you are based in Asia or not, you will be fascinated and gripped by the in-depth... https://www.scmp.com/sport/outdoor/how-guides/article/3194510/best-podcasts-runners-2022-under-radar-shows-inspire-trail?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3194510/best-podcasts-runners-2022-under-radar-shows-inspire-trail?utm_source=rss_feed Sat, 01 Oct 2022 07:15:09 +0000 The upper body is often overlooked by those wanting to improve their running. The legs demand the most attention for obvious reasons, but there is good reason to focus on your upper body too. Having good technique from the waist up will make you more efficient and ultimately able to run further, faster and for longer. It will also make you less susceptible to injury. Posture A good posture means the energy expended by your body is used to propel your body forward. With bad posture, energy is... https://www.scmp.com/sport/outdoor/how-guides/article/3193271/how-improve-your-upper-body-running-form-exercises-and?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3193271/how-improve-your-upper-body-running-form-exercises-and?utm_source=rss_feed Wed, 21 Sep 2022 07:59:58 +0000 How annoying is it when you are crushing your fitness goals, or just enjoying being out of the trail or roads, and you have to take a break because of a blister? These oval shaped bumps filled with fluid can seem insignificant, but reduce you to a hobble. Still, there are a few easy ways to prevent them occurring, from making sure you have the right socks, to ensuring your feet aren’t too wet, or too dry. Cotton is not your friend First thing’s first, stop wearing cotton socks. The material... https://www.scmp.com/sport/outdoor/trail-running/article/3191103/how-prevent-blisters-when-running-road-or-trail?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3191103/how-prevent-blisters-when-running-road-or-trail?utm_source=rss_feed Sat, 03 Sep 2022 04:30:15 +0000 If you have lower back pain from running, or a pain down your hamstring or the back of your leg, you may be suffering from piriformis syndrome. The piriformis is a muscle in your buttock that connects your thigh and your lower back. It is used throughout a running stride to extend your leg then drive yourself forward. Piriformis: syndrome and symptoms When the piriformis shorten, tightens or becomes inflamed it is known as piriformis syndrome. Because of the location of the muscle, it can pull... https://www.scmp.com/sport/outdoor/trail-running/article/3186326/piriformis-syndrome-tight-buttock-can-cause-lower-back?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3186326/piriformis-syndrome-tight-buttock-can-cause-lower-back?utm_source=rss_feed Sat, 23 Jul 2022 01:43:20 +0000 Stuck for a film to watch and sick of scrolling endlessly? There is a never ending list of films on YouTube following athletes and adventurers in the mountains. Here are just a few you can check out. Touching The Void This is an absolute classic mountaineering documentary, a bestselling book and now also a play. If it was made up, it would seem too far fetched to be entertaining. But it is true and that is what makes it so gripping. Joe Simpson and Simon Yates venture into the Andes to scale... https://www.scmp.com/sport/outdoor/trail-running/article/3185536/best-mountain-running-and-climbing-films-free-youtube?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3185536/best-mountain-running-and-climbing-films-free-youtube?utm_source=rss_feed Sat, 16 Jul 2022 23:45:24 +0000 Want to start trail running but not sure how? It is a relatively accessible sport for those who wish to take part and the rewards for your physical and mental health are nearly endless. But is it just as simple as picking a trail, putting on your trainers, and going, or are there some important things to know? Actually, it’s a bit of both, and for those of you wanting to get started, here are a few tips to get you on your way. Run on trails Search for advice on where to begin and you’ll be... https://www.scmp.com/sport/outdoor/trail-running/article/3184720/want-take-trail-running-dont-know-where-start-here-are?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3184720/want-take-trail-running-dont-know-where-start-here-are?utm_source=rss_feed Sun, 10 Jul 2022 04:00:25 +0000 When it comes to sustainable improvements in your running, consistency over time is the key – and is far more important than a few heroic sessions here and there. A block of hard sessions will see you improve your speed, but becoming very fit only to lose those gains and have to work your way back up again is frustrating. There are a few ways you can help yourself be more consistent in your training over a long period. Here are our top tips: Don’t beat yourself up Consistency is measured over... https://www.scmp.com/sport/outdoor/trail-running/article/3183626/how-train-run-more-consistently-avoid-peaks-and-dips?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3183626/how-train-run-more-consistently-avoid-peaks-and-dips?utm_source=rss_feed Sat, 02 Jul 2022 04:30:23 +0000 Seeing improvements is great motivation for any runner. The harder you train, the more you improve. The more you improve, the more motivated you are to train hard. But sooner or later, we all hit a wall. It can be frustrating to put in the work and not see the results. Your motivation plummets as you wonder what the point is, if you’re not going to improve. Here are a few ways to stay motivated, or even kick-start the improvements again. Acceptance First, accept that plateaus are inevitable.... https://www.scmp.com/sport/outdoor/how-guides/article/3182211/running-training-hard-not-seeing-improvements-try-these-5?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3182211/running-training-hard-not-seeing-improvements-try-these-5?utm_source=rss_feed Sat, 18 Jun 2022 23:30:23 +0000 Moving slowly over long distances does not sound compatible with moving as quickly as possible, in short bursts. But including power training in your training programme will improve your long distance running. Plyometrics training is short powerful movements that require sudden and intense contractions. In layman terms, think about jumping as high as you can. That is a plyometrics movement. Plyometrics training has many benefits for long distance running: Injury prevention – you are less... https://www.scmp.com/sport/outdoor/how-guides/article/3181185/plyometrics-training-long-distance-runners-benefits?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3181185/plyometrics-training-long-distance-runners-benefits?utm_source=rss_feed Sat, 11 Jun 2022 04:30:19 +0000 Hip flexors are key to running, but as they are a small muscle group they are often neglected in training. Tight hip flexors can effect your gait, make you less efficient, lead to injury or at least feelings of tightness in areas such as the lower back. You should include work on your hip flexors to make them mobile and strong to improve your running. Why are hip flexors important for running? Hip flexors are a band of muscles that go between the pelvis and the thigh. They are around the groin... https://www.scmp.com/sport/outdoor/how-guides/article/3180276/tight-hip-flexors-runners-symptoms-prevention-cure-how?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3180276/tight-hip-flexors-runners-symptoms-prevention-cure-how?utm_source=rss_feed Fri, 03 Jun 2022 05:30:25 +0000 Weight training should be a core part of your trail running training. But those who do resistance work often neglect their upper bodies for fear of carrying extra muscle weight. For many, the thought of carrying the extra weight of muscle on your top half seems detrimental. But it’s not. Upper body strength can actually improve your running, and it’s unlikely you’ll put on so much muscle you’ll slow yourself down. If you do the right training. Upper body strength improves your posture. This in... https://www.scmp.com/sport/outdoor/how-guides/article/3178196/should-i-do-upper-body-exercises-trail-running-how-weight?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3178196/should-i-do-upper-body-exercises-trail-running-how-weight?utm_source=rss_feed Wed, 18 May 2022 12:30:23 +0000 We all know the reluctant feeling – you have an old pair of shoes that have moulded to your feet and taken you on so many happy memories. They are hanging on for dear life and you are not ready to admit it is time to move on to a new pair. With trail running shoes, it is important to read the signs to avoid injury. In a tough sport, when your body is under strain, the last thing you need is worn out shoes. Listen to your body If you are picking up aches and pains but cannot identify the source,... https://www.scmp.com/sport/outdoor/how-guides/article/3177261/how-will-i-know-when-its-time-replace-my-trail-running?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3177261/how-will-i-know-when-its-time-replace-my-trail-running?utm_source=rss_feed Wed, 11 May 2022 02:45:13 +0000 Hong Kong’s beaches finally reopened on Thursday, after more than six weeks of closures because of Covid-19 restrictions. But before you settle down on the sand once again, how about hiking to one of Hong Kong’s many epic shores? The summer is heating up, so the waves will be a relief after working up a sweat on your long journey. Remember – make sure you bring plenty of water, tell someone where you are going, and have a fully charged phone with a pre-downloaded hiking app so you can follow the... https://www.scmp.com/sport/outdoor/hiking/article/3176536/hong-kongs-beaches-finally-reopen-try-out-these-stunning-hikes?utm_source=rss_feed https://www.scmp.com/sport/outdoor/hiking/article/3176536/hong-kongs-beaches-finally-reopen-try-out-these-stunning-hikes?utm_source=rss_feed Thu, 05 May 2022 01:00:29 +0000 Runners have an obsession with recording their training on Strava, and not doing anything with the information the app provides. Data for the sake of it should be forsaken. Instead, you should use the app to inform your training programmes. Your body knows more than Strava The first rule of Strava is not to take it as law. Your body has evolved over millions of years into an efficient machine, Strava is just a few years old. If you have a few Strava-related goals, or targets to hit, but your... https://www.scmp.com/sport/outdoor/how-guides/article/3175141/what-do-all-your-strava-data-running-training-heart-rates?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3175141/what-do-all-your-strava-data-running-training-heart-rates?utm_source=rss_feed Sat, 23 Apr 2022 00:15:21 +0000 Hiking in Hong Kong is an endless paradise of new, exciting and obscure routes. But do not miss what’s right under your nose. There are classic routes that all Hongkongers should venture up at least once. These hikes are tough, so pack plenty of water and food. Bring a fully charged phone, and be clear of your route before you start (there are lots of great hiking apps like AllTrails). If you are on your own, tell someone your plan before you start. 1. Dragons’ Back Perhaps this is Hong Kong’s... https://www.scmp.com/sport/outdoor/how-guides/article/3174849/classic-hikes-hong-kong-dragons-back-lantau-peak?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3174849/classic-hikes-hong-kong-dragons-back-lantau-peak?utm_source=rss_feed Wed, 20 Apr 2022 04:15:14 +0000 If you are new to hiking, regaining your fitness or want to get outside but cannot be bothered to ascend one of Hong Kong’s many stunning but steep peaks, fear not. There are plenty of rewarding hikes in Hong Kong that do not include the notorious stair climbs. But be warned: while the hikes might be easier than heading up big mountains, all things are relative. They can still be a challenge, so bring the right footwear, food, water and a charged mobile phone to call for help. Check the weather... https://www.scmp.com/sport/outdoor/how-guides/article/3174312/flat-hikes-hong-kong-stunning-beauty-less-climbs?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3174312/flat-hikes-hong-kong-stunning-beauty-less-climbs?utm_source=rss_feed Thu, 14 Apr 2022 12:32:49 +0000 It is common for runners to find that if they twist their ankle, they are likely to twist it again soon after returning from the initial injury. This could be because of a few reasons, and there are some simple remedies. What’s an ankle twist? Why does the injury repeat itself? The actual injury could be one of a few things. Once you roll your ankle, you could have bruised it, stretched a tendon or ligament, or even torn a ligament. It could be one of a few different tendons or ligaments, and... https://www.scmp.com/sport/outdoor/hiking/article/3174189/what-should-i-do-if-i-keep-retwisting-my-ankle-when-running?utm_source=rss_feed https://www.scmp.com/sport/outdoor/hiking/article/3174189/what-should-i-do-if-i-keep-retwisting-my-ankle-when-running?utm_source=rss_feed Thu, 14 Apr 2022 02:32:09 +0000 An ingrown toe nail is when the nail is growing in the wrong direction – it grows or curls down into the skin, rather than parallel to the toe. It is a common condition among runners, and can prevent them from training or taking part in races if it is severe or left untreated, and it can lead to infections. Symptoms There are a few signs that you might have an ingrown toe nail. If there is a sharp pain around the edges of your toe nail, it could be caused by the nail pressing against your... https://www.scmp.com/sport/outdoor/how-guides/article/3173228/what-do-if-running-causing-ingrown-toe-nails-symptoms?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3173228/what-do-if-running-causing-ingrown-toe-nails-symptoms?utm_source=rss_feed Wed, 06 Apr 2022 14:30:18 +0000 The first weekend of April is always a big one for cycling fans, with the Tour of Flanders, one cycling’s oldest and toughest single day classic races, dominating proceedings. And because of its historical significance and difficulty, this is one of only five World Tour road races to hold “monument” status. For more than a century the race has been at the heart of Belgian sporting culture, and the cycling-mad region is widely accepted as the home of global road bike racing. But on Sunday, the... https://www.scmp.com/sport/outdoor/how-guides/article/3172703/what-uci-gravel-world-series-all-you-need-know-about?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3172703/what-uci-gravel-world-series-all-you-need-know-about?utm_source=rss_feed Sat, 02 Apr 2022 01:30:18 +0000 Knee pain can be frustrating for runners, house bound as they long to stride the roads and trails. Just as it feels better, and you head out again, lo and behold, your knee plays up again. Knee pain for runners can be caused by numerous issues. One common problem is an inflamed Iliotibial (IT) band, which is the band of fibres than run from your hip to the top of your shin. If it persists or is very painful, seek medical advice. In the meantime, here are some remedies. IT band syndrome causes... https://www.scmp.com/sport/outdoor/how-guides/article/3172684/it-band-injury-runners-prevention-and-cure-knee-pain?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3172684/it-band-injury-runners-prevention-and-cure-knee-pain?utm_source=rss_feed Fri, 01 Apr 2022 04:30:23 +0000 Hong Kong’s Covid-19 fifth wave has seen record high numbers of cases day on day, with the government reportedly now considering a mass lockdown. The rest of the world learned the hard lessons of being shut indoors during 2020, and home workouts became routine. Now, as Hongkongers stare down the barrel of their own looming isolation, it’s time to consider how to stay fit, without the option to at least go for a run or a hike. Here are a few exercises and workouts you can do at home that will... https://www.scmp.com/sport/outdoor/health-fitness/article/3168845/coronavirus-hong-kong-lockdown-nears-here-are-some?utm_source=rss_feed https://www.scmp.com/sport/outdoor/health-fitness/article/3168845/coronavirus-hong-kong-lockdown-nears-here-are-some?utm_source=rss_feed Wed, 02 Mar 2022 02:30:10 +0000 Dragon’s Back the introduction to hiking for many a Hongkonger, but whether this is your first or last hike it is rewarding and appropriate for all levels of fitness. Getting there The start is well connected to the city by public transport. Take the MTR to Shau Kei Wan Station on the Island line. Head out of exit A1 into the bus and taxi park. Get on the 9 Bus. At weekends and public holidays there can be a long queue for the bus, so get their early or be prepared to be patient. You can also... https://www.scmp.com/sport/outdoor/hiking/article/3167165/how-hike-dragons-back-guide-hong-kong-islands-iconic-ridge?utm_source=rss_feed https://www.scmp.com/sport/outdoor/hiking/article/3167165/how-hike-dragons-back-guide-hong-kong-islands-iconic-ridge?utm_source=rss_feed Wed, 16 Feb 2022 00:15:24 +0000 Athlete’s foot is a common fungal infection that typically appears between the toes. The skin can be white or red, and often it peels away. The sensation can be hot or itchiness. It can be very unpleasant. It is common among runners. If the conditions allow, the fungus can flourish, causing the uncomfortable symptoms. Those conditions are if it’s moist and warm, much like a foot gets in a shoe and sock, during and after running. If you are experiencing athlete’s food, you can get... https://www.scmp.com/sport/outdoor/hiking/article/3166617/treating-and-preventing-athletes-foot-runners-it-red-or-white?utm_source=rss_feed https://www.scmp.com/sport/outdoor/hiking/article/3166617/treating-and-preventing-athletes-foot-runners-it-red-or-white?utm_source=rss_feed Fri, 11 Feb 2022 07:15:14 +0000 Hiking in Hong Kong is spectacular, and that is no more true than up the region’s highest peak. But the highest peak and the highest point you can reach are different. Tai Mo Shan stands at 957m, but has an observatory on the top. So you can hike to about 920m. Lantau Peak is 934m, and you can stand right on its summit. Both are excellent hikes with a range of routes up for different fitness levels and experiences. Here are the two conventional paths up both. Tai Mo Shan The typical route up Tai... https://www.scmp.com/sport/hong-kong/article/3166616/tai-mo-shan-or-lantau-peak-hong-kongs-tallest-mountain-how-do-i?utm_source=rss_feed https://www.scmp.com/sport/hong-kong/article/3166616/tai-mo-shan-or-lantau-peak-hong-kongs-tallest-mountain-how-do-i?utm_source=rss_feed Fri, 11 Feb 2022 04:15:08 +0000 Without further ado, here are the top trail running stories from 2021 in terms of views. A couple of non-trail running stories caught the trail running community’s eyes and made it onto the list too. 10. UTMB and Ironman join forces for World Series and pathway to Chamonix, replacing ITRA points and Ultra-Trail World Tour – read in full here The Ultra Trail du Mont Blanc brand has become the biggest in trail running, and Ironman has a worldwide reputation. So it is no wonder that you all tuned... https://www.scmp.com/sport/outdoor/trail-running/article/3161640/10-trail-running-stories-shaped-news-2021-chinas-ultra?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3161640/10-trail-running-stories-shaped-news-2021-chinas-ultra?utm_source=rss_feed Fri, 31 Dec 2021 02:15:17 +0000 The heart jolting horror when you are about to put in an order for your Christmas gift online, only to realise the delivery time is after the big day. You have left it too late, again. It’s Christmas Eve after all. Fear not. There are plenty of thoughtful gifts for runners you can pick up in specialist running stores, electronics stores or general sports stores, to meet all budgets. Gels, bars and powders – affordable Runners and ultra runners can never have enough energy gels and powders to... https://www.scmp.com/sport/outdoor/trail-running/article/3160877/christmas-gifts-runners-buy-last-minute-if-its-too-late?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3160877/christmas-gifts-runners-buy-last-minute-if-its-too-late?utm_source=rss_feed Thu, 23 Dec 2021 23:30:22 +0000 Getting the right nutrition can be an essential part of your performance when trail or ultra running. An ultra marathon can go on so long that it can be necessary to eat regularly. There is no one-size-fits-all solution to eating, but there are important steps to make sure your fuel is right for you. Trial and error There are countless brands and types of foods for runners out there – gels, powders, bars, drinks, tablets. The only way to know what is right for you is to test it during... https://www.scmp.com/sport/outdoor/how-guides/article/3152157/eating-during-trail-and-ultra-running-how-know-what-fuel?utm_source=rss_feed https://www.scmp.com/sport/outdoor/how-guides/article/3152157/eating-during-trail-and-ultra-running-how-know-what-fuel?utm_source=rss_feed Thu, 14 Oct 2021 00:00:12 +0000 Increasing your intake of carbohydrates when running at altitude could help you use more oxygen on your next high altitude mountain running race. When running at high altitude, which is defined as anything over 2,500 metres according to medical website medicinenet.com, the lack of air pressure makes it hard for humans to extract as much oxygen from the air as we can at sea level. A common misconception is that there is less oxygen at altitude than at sea level. In fact, the oxygen levels are... https://www.scmp.com/sport/outdoor/trail-running/article/3151157/are-carbs-best-fuel-high-altitude-running-how-prepare?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3151157/are-carbs-best-fuel-high-altitude-running-how-prepare?utm_source=rss_feed Tue, 05 Oct 2021 00:30:28 +0000 Training at the correct intensity for the right amount of time is one of the most important, but one of the most commonly misunderstood, parts of a training programme for trail or ultra running. A knowledge of the biology behind the intensities will help to shape your training schedule. What are aerobic and anaerobic systems? Adenosine triphosphate (ATP) is what makes your muscles contract for movement – the aerobic system produces 36 ATP per cycle, compared with just two per anaerobic... https://www.scmp.com/sport/outdoor/trail-running/article/3150862/what-are-aerobic-and-anaerobic-zones-and-how-should?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3150862/what-are-aerobic-and-anaerobic-zones-and-how-should?utm_source=rss_feed Fri, 01 Oct 2021 05:28:54 +0000 Casting off by kayak from Oban, Scotland, my partner and I did not know where we were going – and it was liberating. The pair of us had started with a vague, overly ambitious idea of kayaking 700km to the Outer Hebrides and back, but settled on rounding the west of Mull and across to its more famous cousin Skye. As we rounded Mull it far surpassed our expectations in terms of beauty and wilderness. Huge sea cliffs towered over us and pristine white beach after pristine white beach appeared... https://www.scmp.com/sport/outdoor/extreme-sports/article/3148284/finding-joy-aimless-adventure-remedy-destination?utm_source=rss_feed https://www.scmp.com/sport/outdoor/extreme-sports/article/3148284/finding-joy-aimless-adventure-remedy-destination?utm_source=rss_feed Sat, 11 Sep 2021 00:00:15 +0000 If you are training to run a trail race or ultramarathon the obvious thing to do is run. But, perhaps counter-intuitively, you should include walking in your training programme and a lot of it. There are a number of reasons for this to do with training intensities, injury prevention and fitting volume into your busy schedule. Base training The days of “no pain, no gain” are over. Sport science has moved on and now even the top athletes dedicate about 80 per cent of their training to “easy... https://www.scmp.com/sport/outdoor/trail-running/article/3148159/training-trail-or-ultra-running-should-include-walking?utm_source=rss_feed https://www.scmp.com/sport/outdoor/trail-running/article/3148159/training-trail-or-ultra-running-should-include-walking?utm_source=rss_feed Fri, 10 Sep 2021 00:00:15 +0000 The frequency at which people are taking exercise has skyrocketed as workers return to the office. A study conducted by shoe review website RunRepeat, which surveyed 2,494 people, found that even those who never took exercise are now getting a sweat on. The study divided participants into three groups depending on how much exercise they took when working remotely: Low frequency (one or two times a week), moderate frequency (up to three times week) and high frequency (four or more times a... https://www.scmp.com/sport/outdoor/health-fitness/article/3146807/returning-office-after-covid-19-protocols-results?utm_source=rss_feed https://www.scmp.com/sport/outdoor/health-fitness/article/3146807/returning-office-after-covid-19-protocols-results?utm_source=rss_feed Mon, 30 Aug 2021 00:00:25 +0000