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![A runner wears a foil blanket at the finish line in The TCS London Marathon on Sunday 2nd October 2022.](https://cdn.mos.cms.futurecdn.net/VYmgkhCoaVfWjMogaYFkuC-320-80.jpg)
This London Marathon Recovery Plan Is Essential Reading
By Nick Harris-Fry last updated
Your marathon experience isn’t over when you cross the finish line
![Woman performs Bulgarian split squat outside with her rear foot elevated on a park bench](https://cdn.mos.cms.futurecdn.net/TSkobmCKqhCKrPJLv2pw2a-320-80.jpg)
How To Do The Bulgarian Split Squat
By Harry Bullmore last updated
Whether you’re a rugby player, boxer or runner, this is the single-leg squat variation you need
![activity tracker](https://cdn.mos.cms.futurecdn.net/zjPcHFuFaEYscBexnEBZNG-320-80.jpg)
10 Tips For Getting The Most Out Of Your New Garmin Fitness Tracker
By Nick Harris-Fry last updated
If you found a Garmin under the Christmas tree this year here’s how to make best use of it
![build muscle](https://cdn.mos.cms.futurecdn.net/cebNsdwS8XWv6MQmWKphs5-320-80.jpg)
50 Best Muscle-Building Tips
By Coach Staff last updated
Want to get bigger? You need to shock your muscles, then help them recover. Here’s a half-century of ways to do just that
![chest exercises](https://cdn.mos.cms.futurecdn.net/DqLWZ3DanUDw9DQXLxvVj7-320-80.jpg)
Pectoral Exercises To Build Up Your Chest
By Sam Rider last updated
Build muscle in your upper body with these powerful moves that challenge your pecs
![activity tracker](https://cdn.mos.cms.futurecdn.net/2VRB4ee97rFMGmroVgZPnk-320-80.jpg)
Rough Track champ's tips
By Nick Hutchings last updated
For advice on how to tackle the Rough Track triathlon, there’s no-one better qualified than 2008 champion Colin Dixon
![Man flexes his biceps in front of his friends](https://cdn.mos.cms.futurecdn.net/DRM6YtmvuMhfiX2nR8v54c-320-80.jpg)
How To Get Bigger Arms In Four Weeks: Follow This Workout Plan
By Sam Rider published
Our four-week workout plan explains how to get bigger arms by building bigger, stronger biceps, and thicker, more defined triceps
![activity tracker](https://cdn.mos.cms.futurecdn.net/whLbbZFuE5vpGvnTs3M4gG-320-80.jpg)
Five Tips For Getting The Most Out Of Your Garmin Fitness Tracker
By Nick Harris-Fry last updated
Go beyond the basics by using these excellent features
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