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How to Guides

Have you ever thought about using rice for weight training? Photo: Nora Tam

Extreme fitness

How to turn household items into a home gym

31 Jul 2020

Shek O headland has accessible and varied options for boulders. Photo: SCMP

Climbing and mountaineering

Where to go outdoor bouldering in Hong Kong

27 Jul 2020

There are short, sharp hikes near many of the city’s residential areas for you to enjoy during a lunch break when you work from home. Photo: Antony Dickson

Hiking and Running

Best lunch time hikes if you are working from home

24 Jul 2020

Hongkongers have to wear masks at all times, even when exercising, making for a very uncomfortable experience in the heat and humidity. Photo: May Tse

Extreme fitness

What masks are runners using to train?

7 Aug 2020 33

Lucy Bartholomew runs the MSIG 50 Sai Kung Hong Kong, Asia Skyrunning Championships in 2015. Photo: Lloyd Belcher Visual.

Extreme fitness

How to build your endurance, with ultra runner Lucy Bartholomew

4 Aug 2020 33

The Ultra Trail du Mont Blanc has a 32 to 42 per cent drop-out rate. Can statisticians use data to predict an ultra runner’s chance of success? Photo: UTMB

How researchers are using data science to predict trail races

Trail Mix

21 Apr 2020

The longer the race, the more important the planning, like in the beautiful three-day Action Asia Mongolian Ultramarathon. Photo: Action Asia Events

Extreme fitness

How to plan for your trail race day

19 Jul 2020

Even the best rock climbers fall, but if you are struggling to regain your confidence there are some steps to follow. Photo: SCMP

Climbing and mountaineering

How to bounce back mentally from a big fall in climbing

16 Jul 2020

Luo Tao flies downhill at the OCC, during the Ultra Trail du Mont Blanc week. Photo: UTMB

Extreme fitness

How to improve your running on technical terrain

14 Jul 2020

Ryan Sandes loves long days in the mountains as much as specific races. Photo: Graeme Murray/Red Bull

Extreme fitness

How to train for a ‘FKT’ or adventure run, with Ryan Sandes

8 Jul 2020

Hiking and running in the summer is fun but be aware of the heat and plan accordingly. Photo: Winson Wong

Accidents and personal safety in Hong Kong

How to recognise heatstroke and what to do

4 Jul 2020

Kirra Cameron, teenage power lifter turned rower, says the biggest competition is herself. Photos: Royal Hong Kong Yacht Club

Extreme fitness

Sky’s the limit for record-breaking teenage powerlifter and rower

26 Jun 2020 1

The top endurance athletes spend most of their training time in the ‘aerobic/easy’ zone, even if they spend most of the race above it. Photo: UTMB

Extreme fitness

How to use heart rate zones when training

24 Jun 2020

Wet feet can turn into pitted keratolysis when you keep them damp for a long time, like if you are running and sweating. Photo: Shutterstock

Hiking and Running

Do your feet turn white, soft with little holes in the skin…

6 Jun 2020

Eliud Kipchoge is the first person to run a marathon distance in under two hours. Adharanand Finn explores the factors that produce so many great runners from Kenya in his book Running with the Kenyans. Photo: Reuters

Extreme fitness

The best running books to read while bored in lockdown

5 Jun 2020

Vlad Ixel shares his tips for building a base for when races return. Photo: The North Face

Extreme fitness

How to train for a return to trail running post-lockdown

2 Jun 2020

Shin splints can keep runners off their feet for weeks, but there are cures and prevention routines for you to do at home. Photo: Dreamstime/TNS

Extreme fitness

How runners can fix shin splints

16 May 2020

Marco Amoretti and Marcolino De Candia were busy everyday of the expedition, but down time was spent fishing, as they floated cars across the Atlantic. Photos: Autonauti

Expeditions and adventures

It’s 20 years since two men floated cars across the Atlantic…

4 May 2020

Replicating vertical gain on stairs is a good substitute for hills as it builds strength in your posterior chain, says Ruth Croft. Photo: Golden Trail Series

Extreme fitness

Ruth Croft’s training tips for trail runners stuck in cities

2 May 2020

Hamstring bridges are a great exercise to help the feeling of tightness. If you cannot do them on a Swiss ball or bench, try on the ground. Photo: Jonathan Wong

Wellness

How runners can fix tight hamstrings

30 Apr 2020

Nothing beats climbing, but if you are stuck at home, there are some exercises you can do to stay fit. Photo: International Federation of Sports Climbing

Climbing and mountaineering

Home workout tips for rock climbers

26 Apr 2020

Alex Honnold shares his tips on managing fear – and who better to give that message than the man who climbed El Capitan without a rope. Photo: National Geographic/Jimmy Chin

Climbing and mountaineering

The best Ted Talks for climbers and mountaineers

25 Apr 2020

Back pain is common for runners but strengthening muscles like hamstrings can help fix the issue. Photo: Shutterstock

Extreme fitness

How to treat back pain for runners

24 Apr 2020

Unable to bike outdoors? Fear not, there are a number of indoor trainers for you to mount your bike on. Photo: Felix Wong

Extreme fitness

What are the best indoor bike training stands?

19 Apr 2020

Mirinda Carfrae in 2014, the year of her last world championship victory. Photo: Mirinda Carfrae/Competitive Image

Extreme fitness

‘Colossal stuff up’ costs former Ironman world champ virtual race podium

6 Apr 2020

Editor's Pick

Hongkongers have to wear masks at all times, even when exercising, making for a very uncomfortable experience in the heat and humidity. Photo: May Tse

What masks are runners using to train?

Extreme fitness

7 Aug 2020