It's a busy weekday afternoon in East London. The sounds and smells of a nearby food market flood the street as businessmen dressed to the nines barge past me on their way to the closest tube station.

I slip through the crowds and make my way onto an innocuous side road, where an equally innocuous sign sticks out from a grey building and reads: 'The Altitude Centre'. You'd be forgiven for mistaking it for a travel agent, or walking past without a second thought, but here, among beeping taxis and jam-packed streets, lies a vital port of call for the endurance athletes and high-altitude mountaineers of Britain.

What is the altitude centre?

Self-identifying as the UK's 'number one altitude training specialist' in its promotional material, the Altitude Centre in Aldgate, London, is a popular spot for mountaineers who want to get into shape before they take on the world's toughest climbs. The multi-purpose gym mimics high-altitude conditions and offers scientifically-tailored training sessions designed to get athletes peak-fit before they head up Everest, Kilimanjaro, or any other daunting ascent.

The centre has been used by many high-profile climbers and mountaineers, including record-setting Everest summiteer Kenton Cool, as well as other athletes (such as double Olympic champion triathlete Alistair Brownlee) who want to unlock the benefits of alpine training.

So I can get a real feel for how it works, I've been invited down for a taster, during which the experts at the Altitude Centre will put me through my paces with an intense workout in a tough, reduced-oxygen environment.

To get specific, the workout consists of 45 minutes of hard, interval-style running, with an exuberant instructor barking instructions from the front. It's not dissimilar from the sort of running class you're likely to find in any good gym, but with one major difference: the oxygen levels in the air I'm gulping are lower.

How does it work?

Altitude training is a common tactic for climbers looking to acclimatize to conditions in the mountains, or endurance athletes who want to get an edge over their opponents. It usually consists of cardiovascular or strength training in a chamber or pressurized room that contains less breathable oxygen than the (non-alpine) outside world.

The air at sea level contains 20.9% accessible oxygen, a number that drops dramatically the higher you get. At Everest Base Camp, it falls to around 10.4%. On the summit, of the planet's tallest peak levels are down to a third of the accessible oxygen quotient most people are used to breathing.

Pressurized environments like those at the Altitude Centre use high-tech generators to replace oxygen in the air with nitrogen, which replicates the challenging conditions in the mountains.

Exercising in these conditions forces your kidneys to release a hormone called erythropoietin (EPO), which prompts your body to produce more red blood cells. With more red blood cells, you can transport and utilize more oxygen, which has two main benefits.

Firstly, it means you're better acclimatized for the conditions you can expect to face in the high mountains. Creating more capacity to store and transport oxygen (via the extra red blood cells) prepares your body for the dangerous and demanding conditions experienced at serious altitude by minimizing the weakening effect oxygen depletion can cause, and reducing other risks of altitude sickness, allowing you to climb at full strength.

Climbers often practice simulated altitude training along with other methods, like sleeping in low-oxygen hypoxic tents to prepare themselves before heading up seriously high mountains like Everest. It's important to clarify that altitude training won't fully prepare your body for a high-altitude expedition, and time spent in the mountains, at real altitude, is also essential.

The second benefit of altitude training can be experienced at sea level. Exercising in low-oxygen conditions, whether it's simulated or not, can enhance your aerobic capability, allowing you to run, cycle, or play for longer without getting tired.

The Altitude Centre, although it's built for climbers, caters to all sorts of athletes hoping to reap the rewards of training in low-oxygen. James Barber, the centre's lead performance specialist, is kind enough to offer more information.

"Most of what we do is around high-altitude climbing," says James.

"There are usually 15 to 20 British permits for Everest. We'll usually work with all but one or two of them before they go out. Then, hundreds of people a year come [to train] for Kilimanjaro, Everest Base Camp, and things in South America that are around 5,000 meters (16,404.2ft).

"The majority [of what we do] is around that, and then the rest is around sports performance, so marathon runners, triathletes, and people like that who want to use the altitude for that fitness boost."

The experts at the Altitude Centre often bring their super-smart altitude tech off-site to work with elite athletes who can't get to the centre.

"A huge amount of our client base off-site is with elite performance," explains James. "We've worked with Olympic marathon runners, swimmers, rowers, triathletes - in the London 2012 Olympics, we would've come eighth in the medal table."

James is also kind enough to show me around some of the climbing-specific chambers at the altitude centre. One is filled with treadmills and masks that deliver air with reduced levels of oxygen, so trekkers can simulate the tiresome effects of uphill walking while they acclimatize.

"If we can get people training to walk uphill at altitude, let's get the training to look as much like the event as we possibly can, so they're literally walking uphill at altitude, or box stepping up and down with the mask on," explains James.

"As people acclimatize, we're building the altitude up from the 4,000-meter (13,123.4ft) mark to 6,500 meters (21,325.5ft), and making it very specific with walking boots on and rucksacks – we can put as much as 15 kilos (33lb) in."

During workouts, the experts at the altitude centre monitor athletes' health stats, like their blood oxygen saturation and heart rate, to understand how their bodies react to the training and how quickly they're acclimatizing.

How I got on

Surprising as it may be, I'm not in contention for a medal at the next Olympics, nor am I preparing to climb Mount Everest. So, I'm not shocked to find myself dead on my feet after only a few minutes of my training session.

The generator inside the chamber has reduced the oxygen levels to those found around 15,092ft (4,600m). As the instructor explains, it's akin to running at the summit of Mont Blanc, the tallest peak in the European Alps.

I experience all the usual symptoms of a long, hard workout; my legs ache, I'm out of breath, and there's plenty of sweat. The major difference is just how quickly my body tires. I'm used to feeling like this after a tough run, but I'm surprised to look up and see that I've only actually been moving for around 30 minutes, and covered little more than 4 miles (6.4km).

Put simply, I'm shattered, and I feel even worse after the full 45-minute session.

As I've now experienced first hand, running (or doing any exercise) at altitude is far tougher than it is at sea-level. With less oxygen available, your body has to work harder to transport the oxygen it does get to your muscles. This causes your heart rate to quicken, your muscles to tire, and everything to get generally harder.

One session isn't enough to cause any noticeable cardiovascular improvements, but consistent workouts at the same intensity certainly would, as my body gradually acclimatized to low oxygen levels at simulated altitude.

Learn more

Along with altitude training, the centre offers other handy services like acclimatization testing, which predicts how your body will handle conditions in the mountains.

If you'd like to give altitude training a go or learn more about any of the other services, you can check out the Altitude Centre website.

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In a year that will go down in Everest history, Ukrainian-American climber Andrew Ushakov became the fastest person to reach the top of the world's tallest mountain from sea-level, completing the mega-ascent in just three days, 23 hours and 7 minutes.

While all eyes were on a team of four British ex-special forces climbers who had drummed up publicity with their charity bid using Xenon gas, Ushakov quietly completed the ascent just after them, beating their time. What's more, he did it using only supplemental oxygen.

Even more impressive than the fact he completed the expedition while recovering from a broken hand, the time-poor father and engineer did it without acclimatization rotations in the mountains.

We caught up with him to find out the key to his success and his thoughts on the advantages and risks of 'accelerated ascents'.

Congratulations on your incredible Everest summit! How are you feeling?

Thank you, I’m good now! The expedition wasn’t as long as traditional 45 to 50-day ones, so I recovered pretty quickly.

You attempted a record-breaking summit in 2024 but were forced to turn back just 300m from the top when you lost your vision. How does it feel in 2025 to have finally succeeded?

I’m thrilled to have achieved what many people in the mountaineering world said was impossible, especially after my 2024 attempt.

I hope it shows that you don’t have to be a professional athlete or a full-time adventurer to do something extraordinary. You can hold down a job, raise a family and still accomplish something that pushes the limits of what you thought was possible.

It’s true, I did it despite having a broken arm – I broke it seven places during a recent avalanche. However, I had been signed off by doctors.

When did you first consider attempting to break the record for fastest sea-level to summit ascent?

It was in July, 2023. After climbing Denali, which took 20 days including the commute from New York where I live, I realized that to be absent from my family and work for 50 days for Everest would be too much.

I started to research and found a story about Roxanne Vogel from California, who did the round trip in 14 days. So I started to work with Dr Irina Zelenkova [a sports medical doctor based in Barcelona] on how to ascend Everest faster than 50 days.

Her initial idea was to do it in three to four weeks, she wasn’t sure if it was possible to do it faster. Roxanne’s accounts say that she used an altitude chamber for preparation on top of a hypoxic tent and mask.

I suggested we should test the methods with a lower mountain – Aconcagua in Argentina, which is 22,841ft (6,962m) in January 2024. I thought that if I could climb it way faster than usual, we would try to attempt the sea-to-summit Everest in 12 days.

So, we started to train, and I climbed Aconcagua in just four days (including the commute from New York). After that, I got a green light from Irina.

The Nepal Department of Tourism is investigating the ascent before verifying it as a record. Are you confident it will be verified?

Yes, I am confident they will be able to verify it as I am able to provide all proof.

You’ve spoken about the advantages of training using a hypoxic tent. We’d love to know more about your experience

Dr Irina Zelenkova helped me along the way. This year, I spent approximately 400 hours in the tent, mostly sleeping in there and working out on a treadmill and StairMaster.

These were my methods:

Sleeping: I put a thick mattress inside the tent, so it was quite comfortable to sleep there.

Working out: To climb a high mountain, you need to do workouts anyway, the only difference with a usual workout was that I wore a mask connected to a generator. I wore the mask at the same time as doing my seven to nine workouts a week. All it takes is just an extra 10 minutes to set things up.

I would compare it with techno-diving [a more challenging form of scuba diving in which you can explore greater depths]: you need some experience prior to diving, but then you can dive way deeper and longer than with a traditional diving approach. It's the same here – a little work prior to climbing, but way faster and safer on the mountain.

What other training did you do?

As well as sleeping in a hypoxic tent and doing workouts on a treadmill, StairMaster and muscular endurance exercise with a mask to simulate altitude, I focused on regular things like diet, sleep, water, fresh air, vitamins.

What would you say to those who are skeptical of training using hypoxic tents, who say they don’t work or that they pose health risks?

Hypoxic tents work – the main goal with this project for me was to show other climbers, that if I, a non-athlete with a broken arm and a shoulder, was able to climb Everest in less than four days, including travelling all the way from New York, other people could climb similar mountains in 10 to 15 days instead of 40 to 50 days.

Regarding health risks, I would say it does the opposite. Rather than posing a risk, sleeping in a tent before going to the mountain is a great health check. If you have hidden health issues, you can discover them at home and can deal with them before you are on the mountain. You can decide to cancel the expedition, instead of risking your life up the mountain.

What’s your response to critics who say your achievement is setting a dangerous example for climbers, or that exploiting the science takes away from the sporting achievement?

I 100% agree, it could be dangerous for other climbers if they want to achieve the same results without putting in the same efforts as I did. I climbed Everest in under four days to demonstrate that this is possible – mostly to myself. In my mind, the safe zone is 10 to 20 days, with six to eight weeks of preparation.

What I have done is to demonstrate that it is possible to avoid spending 40 to 50 days on the mountain, thereby staying away from family and work, by pre-acclimatizing at home.

Why did you choose Elite Exped as your expedition company?

This was my first time with Elite Exped and I highly recommend the company. I am delighted with them. Nimsdai Purja inspired my project with his Project Possible – the quest to summit all 14 peaks over 8,000m (26,247ft) in seven months. He showed that it was possible – the previous record before him was seven years. My project is first of all about showing the way, not setting the record. I climbed without Nimsdai, but with another guide from his team, TJ.

On your return trip you were stopped and arrested at Tribhuvan International Airport for carrying a large amount of undeclared US currency. Can you tell us more about this incident?

I can’t say too much about this. However, I am cooperating fully with all authorities and hope it will be resolved soon.

What's next for you?

Nothing major for now – I need to recover and reflect on what happened first. Probably K2 in 2026. You can follow me on social media and through my website, www.everestseatosummit.com.

Altitude simulation training systems

Andrew Ushakov revealed after his summit that he'd used altitude training technology from specialist company Hypoxico. He said that “the ability to acclimatize at home allowed me to attempt and complete this climb in a fraction of the traditional time.”

We spoke to Hypoxico CEO Brian Oestrike on the realities of training in simulated altitude.

Did you have expectations that such an incredible feat such as Andrew Ushakov's could be achieved using altitude training systems?

We were not aware Andrew was attempting to break a record like this, but we had an inkling based on the protocol and usage questions he was asking that he was working towards something significant. We definitely had the expectation this would happen, the limiting component is how fast you can get to the mountain logistically.

When it comes to preparation, how long before an expedition should a climber start using a hypoxic tent?

This really depends on what the goal is, how high and how long an expedition. It's pretty standard to train and sleep with our systems for about six weeks before a climb, but for taller mountains like Everest it makes sense to go longer. Many of our clients and athletes use our equipment for endurance training. We have olympic level athletes that sleep in our tents around 9,000ft (2,740m) and they do this as long as it's practical, which for many of them, is years. For those training for something like Everest, we usually recommend eight to ten weeks.

Are there negative side effects?

Side effects are pretty similar to real altitude sickness, so if you sleep too high too quickly you basically won't sleep and can even get mild headaches or dehydration.

When did mountaineers first start using hypoxic tents for acclimatization training?

When I was at basecamp in 2008, no one at the time was using hypoxic tents. Everyone was acclimatizing on the mountain. We really didn't see this take off until Adrian Ballinger pioneered the use of the technology to pursue rapid ascents beginning around 2012.

You say there are probably up to 250 clients climbing Everest this season who have trained using hypoxic systems – is this more than ever?

It may be more than 250. The growth in usage has been extensive in the past decade and this is likely the highest rate we've seen on Everest, but the numbers continue to climb.

How will this growth the scene on Everest and other great peaks?

We will see more hypoxic tents in the future and my suspicion is this trend towards shorter expeditions will continue.

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Footballers, golfers, stand-up comedians, TedTalkers and even darts players do it these days. Putting yourself through a warm-up session before training, performing or competing is de rigueur across most sports disciplines and beyond these days.

And yet, when heading out for a run – especially over potentially rugged terrain – it’s something many of us barely give a thought to. We all know it’s a bad idea not to do a warm-up at all, but many of us don’t really know exactly how much attention we should pay to our pre-run routines. “I’ll warm up those muscles as I run, anyway,” has been the approach to a warm-up for many trail runners down the years. Me included.

“A warm-up traditionally for runners is normally running the first part of their run a little slower before going in to the main ‘work out’. Or for trail runners, running until the first hill comes upon them,” says James Cruikshank, who works with trail runners at the SPEAR Physiotherapy clinic in Aberdeen. “I try to incorporate a lot more footwork into a structured warm-up prior to hitting the trails.”

And research suggests that taking just a few moments out of your run time to tune up both body and mind can provide a wealth of benefits in the short and longer term. A review published in Frontiers in Physiology in 2021 found that a single bout of stretching can improve run performance, based on parameters like time to exhaustion and VO2 max.

Further studies, published in the Journal of Human Kinetics, found that runners who incorporated a warmup into their training sessions reported the lowest recorded post-run muscle ache.

While a light jog might be enough to get the blood – and the bigger leg muscles – moving, doing some dynamic stretches of the hamstrings and quadriceps, glutes and calves can improve your sharpness and reaction to uneven ground.

Exercise specialists insist that a simple warm-up will not only help prime the body for exercise by raising your heart rate, but it’ll also help reduce your risk of injury and stave off those feelings of sluggishness and stiffness mid-run. “It’ll also better prepare you for the demands of those aforementioned hills,” adds Cruickshank.

The best warm-up for running the trails

Cruickshank advises trail runners to perform a five- to seven-minute warmup based around a RAIL structure, an acronym that should be simple enough for trail runners to remember. Cruickshank explains what each letter stands for:

• R (1-2 mins) – “Focuses on specific Release, normally targeted to the outside of the hip or outside of the quadriceps.”
• A (1 min each drill) – “Activate focusses on two drills – called foot ‘Torqs’ and pronation lunges – where the runner explores the ankle and foot range of motion while transferring their body weight from their outside heel to the big toe (pivotal in runners).”
• I (1min each leg) – “Integration is linking the hip to the foot through a single-leg hinge pattern, integrating the foot with the powerful hips. A runner’s leg is is like a fishing rod; the hook is the foot and the spool is the glute – you need both to be optimal to be successful.”
• L – “The warm-up rounds off with Load – that’s your run.”

“Just like a warm cuddle, a proper warm-up routine will embrace your muscles and joints, preparing them for the intense running ahead,” says Cruickshank.

“As a sensible cool down the above sequence is repeated in reverse: LIAR – quite apt, as every client says they do one, but the jury is out,” Cruickshank jokes.

Doing dynamic stretches and gentle exercises with a gradual increase in intensity doesn’t just help your body adapt to the upcoming challenge. Another study, published in the Journal of Strength and Conditioning Research, found that when runners performed a dynamic stretching routine before a workout, they were better able to sustain a harder effort for longer than those who didn’t.

Getting in the zone

Warming up for a workout or a trail race won’t just ready your body for a run – it can help your mental focus too.

“For runners who suffer with pre-race anxiety, going through a warm-up ritual can steady the nerves and help a runner enjoy the moment,” suggests sports psychologist David Charlton.

“In the build-up to a race I recommend athletes even use journaling as part of a warmup routine. Writing down worries or doubts about your performance can help rationalize thoughts and refocus on achievable expectations.

“Writing and rehearsing affirmations like, ‘I’m going to start or finish strong,’ rather than solely outcome-based goals can warmup the mind for a race. Practising guided visualization helps too – imagine the race, including potential challenges and how to overcome them. Envision yourself warming up, maintaining confidence and finishing successfully. Tailor this to your personality – you may prefer calm, motivation-based audios, or energizing music.”

Injury prevention

Emma Kirk-Odunubi is Run Coach and Gait Educator with OOFOS active recovery shoes, and she agrees with James Cruickshank that the most effective drills for warming up for trail running involves movements that increase ankle and foot reactivity but also help with hip stability.

“When running on trails our balance and stability is challenged constantly, so making sure our hips are firing and our ankles are primed is key,” she says.

“A trail runner should look to spend 10-15 minutes warming up. This can incorporate a light hike pre-run and then flushing through the hamstrings, ankles, calves and core within the warm-up.”

For variety on the dynamic warmup Kirk-Odunubi suggests runners grab a resistance band and perform the following moves:

“Firstly, double-footed pogo jumps. Lock the ankles together and, keeping the legs stiff, jump 10 times forward and back – small jumps. Then 10 pogo jumps side to side. This can be repeated single leg to wake up the reaction of the muscles and tendons in the lower limbs.”

Secondly, it’s banded glute marches (see below). “Begin by lying down, knees bent feet on the floor. Elevate the hips and then with the small band around the feet for resistance, alternate marching the knees towards the chest while keeping the hips still and elevated. Do 8-10 reps in total.”

Kirk-Odunubi also suggests that runners don’t solely do a warm-up on a cold day. “In warmer conditions you maybe not need as long, but deceptively the body will still need warming up for the act of running – certain drills and movement patterns will be essential.”

“For icy and colder conditions, consider doing your warm-up indoors – mobilizing and doing drills on the spot – before heading out the door.” But key to preparing for trails, in Kirk-Odunubi’s book, is proprioception.

“It’s essential for trail runners more than most. A simple exercise is the single leg balance. This can be incorporated to daily life – balancing on one leg when brushing your teeth morning and evening is a simple way to build it in.” You can add difficulty by standing on a screwed-up towel also to make harder.

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Kirk-Odunubi also recommends plyometric work within a warm-up. “Single leg hops including lateral single leg bounds (skaters) will help wake up the stabilization muscles in the ankles.”

To do these, stand with your hips flexed and your knees slightly bent. Generate force with your arms, and bound to one side by extending the ankle, knee and hip of one leg. Land softly on your lead leg and pause until balanced, then bound in the opposite direction off your opposite leg.

Combine both mind and body warm-ups and you’ll hopefully reap the rewards on every run you do.

Designed in the Netherlands, made in Italy and tested with Swisslastic AG Devices, these Stox Energy Socks might look like an ordinary pair of foot warmers at first glance, but there’s more going on here than initially meets the eye, at least if the marketing material that comes with them can be believed – and those guys always tell the truth, right?

With a premium price tag to justify, these crew-height compression socks for hiking boast big things, including the provision of a significant degree of muscle and ankle support to help prevent the trail-walking wearer from getting too weary while exploring the wilds. I’ve been putting them through their paces to find out whether they live up to their promises.

Materials

Stox describe these as merino socks, and say they are biodegradable and ecofriendly, but the wool content only constitutes a third of the ingredients that have gone into the overall mix, and the main material, Polyamide (Nylon 6) certainly isn’t biodegradable (or ecofriendly – I can’t see any mention of it being recycled either) and neither is the elastane. So that’s a very misleading claim right there… Bad marketing people!

That said, many of the best hiking socks on the market employ a mix of merino and synthetics because, for all its many, many qualities (sumptuous next-to-skin feel, breathability, moisture-wicking capability, temperature regulation and natural anti-bacterial pong-defeating powers), merino wool is prone to developing holes when used on its own. And no one wants to see their toes poking out the end of an expensive pair of socks after just a few wears.

Design and fit

There is a lot of decent design in these socks, including the circular knitting technology used, which results in a comfy seamless finish, and the well-considered use of additional padding in the footbed and around the heel. You can buy the best hiking shoes or most comfortable walking boots on the planet, but if you don’t pair them with decent-fitting socks, you are not going to have a good time on the trails, so good quality is worth paying for.

These socks are anatomically tailored for the left and right foot (and are clearly labelled accordingly) and the sizing is very specific. You need to choose from three sizes – 1M, 2M, 3M for men, 1W, 2W, 3W for women – according to your shoe size and (importantly) the girth of your calf muscle. For example, the M2, which I was testing, fits men whose US shoe size is between 10.5 and 13.5, with a calf that measures in the range of 15 to 17.5 inches. Stox say purchasers should be led primarily by their calf size, because unless you get that right, the all-important compression will not work as intended.

Feeling the squeeze

You might be wondering what compression socks do – advocates argue that they’re beneficial for medium- and long-distance runners and hikers because they assist blood flow to the leg muscles and can help alleviate something called DOM (delayed onset muscle soreness), a painful affliction that kicks in after long bouts of exercise. Many outdoor-active people, including some experienced endurance athletes, swear by the positive effects of compression products, but the science behind it remains inconclusive.

Compression is a force recorded in millimeters of mercury (the same scale employed to measure blood pressure). These socks have a rating of 23-32 mmHg, which is quite high. However, it’s worth pointing out that these crew-cut socks only extend a little bit above the ankle, to the bottom of the calf muscle (whereas most compression socks go right to the knee), and the support they supply is graded, so I don’t think there’s any risk of them negatively affecting your experience on the trails or (more importantly) your health.

If you suffer from cramps, muscle soreness or swollen feet during or after long hikes, it’s really worth giving compression a try, and these shorter socks are a good first step. (There are some obvious caveats here: don’t set off on a long walk wearing compression socks without having tested them closer to home first, and if you experience any discomfort, swap them for a standard pair of hiking socks.)

On the trails

I have been wearing the Stox socks for a couple of months now, during hiking, trekking, backpacking and fastpacking adventures. The first thing to note is that they are very comfortable on the trails. The extra padding is well-placed and highly effective, and the fit and foothold is excellent. The contoured left/right foot-specific fit is exceptional, and the compression means they stay in place all day long, massively reducing the risk of developing blisters and hotspots.

Compression can make me feel uncomfortable, but the smartly graded support supplied by these socks (and the low cut) provided me with extra security around my ankles (a weak point) and gave me more confidence on the trail, especially when I was wearing a hiking backpack. They’re also a lot easier to put on and take off than any other compression socks I’ve used (which sounds like a minor point, but at the end of a long day of hard hiking, it matters…).

I like the crew cut of these socks, which means you can use them throughout summer without cooking your legs. The use of merino wool does help to make them more breathable than they would be if they were entirely synthetic, but I did still find my feet feeling pretty hot on some occasions (something I put down to the tight fit and large amount of poly material in the mix).

Also Consider

Comparison Table

Want to stay off-grid? The latest Garmin watch has stealth modes fit for James Bond and an option to wipe your data at a moment's notice.

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The new Rucking activity mode allows you to input pack weight so your watch can better understand your physical exertion while carrying a heavy load.

The Jumpman navigation mode is also new and well-suited to long-distance hiking and backpacking. It simultaneously displays two sets of coordinates on a single screen to help you track progress and get where you want to go without confusion.

Design-wise, the new model adds a tough metal-reinforced bezel and fiber-reinforced case to protect its bright AMOLED or solar-charging MIP display. Its rough and ready outer is tested to military standards for thermal and shock resistance, and water-rated down to 328ft (100m).

The solar-powered Instinct 3 - Tactical Edition is available in 45mm and 50mm sizes, along with a 50mm AMOLED display version.

Garmin claims that its latest solar tech is far more efficient than previous models, harnessing the power of the sun to receive five times the battery life in GPS mode while solar charging.

"The Instinct series has proven itself time and again as the ultimate choice for individuals who need an advanced smartwatch they can depend on in any situation," says Vice President of Consumer Sales and Marketing Susan Lyman.

"With incredible battery life, an innovative rugged design and dedicated features for your tactical lifestyle, the Instinct 3 – Tactical Edition answers the call and dares to be more.”

The solar-powered Instinct 3 - Tactical Edition watches start at $499.99 (£429.99), while the 50mm AMOLED version retails for $599.99 (£499.99) on the Garmin website.

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Whoops! Garmin may have just accidentally confirmed the latest sports watch in their beloved Forerunner range - and it's not the model you might be expecting.

On Tuesday, the eagle-eyed Garmin fanatics at Garmin Rumours spotted the Forerunner 970 listed in an Extended Warranty Campaign Application page on Garmin’s Taiwanese website.

The page, which was swiftly deleted, was designed to help Taiwanese Garmin lovers apply for an extended warranty with the supposedly incoming watch.

The leak doesn't officially confirm anything, but as noted by our sister site TechRadar: "the Forerunner 970 shows up as a brand, so there's no chance this is some kind of machine learning-induced translation of, say, the Forerunner 965."

This latest leak might come as something of a surprise to Garmin lovers, after months of rumours about a new Forerunner 975 watch.

In March, we reported on a newly registered device that had the potential to be the Forerunner 975, but ultimately wasn't.

If it's on the way, as this leak suggests, the Forerunner 970 would break from tradition to become the first '70' Forerunner watch. This clouds any prediction about new features, although it would likely include a similarly extensive range of health trackers and sports modes as the Forerunner 955.

It could also be the first Forerunner watch to feature Garmin's ECG heart monitoring app, after the American brand introduced its Elevate Gen5 optical HR sensor tech to Enduro, Fenix, and Venu watches in the UK and Switzerland earlier this month.

The ECG app uses sensors in your Garmin watch to track and record your heart's electrical activity, including its rate and rhythm. This creates an electrocardiogram (ECG) which can recognise dangerous heart problems like atrial fibrillation.

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Strava has drawn some inspiration from Garmin and Coros and unveiled a new tool that gives you an estimate of how long it will take you to run your next race. Performance Predictions, which officially launched yesterday, is available to 150 million Strava subscribers and uses AI to take some of the guesswork out of your training plan.

Analyzing your recent run activity, the machine-powered learning tool draws on over 100 data points from your performance and uses insights into how similar runners on Strava perform to give you a prediction for how long it will take you to run your next 5k, 10k, half or full marathon.

This feature already exists on the Coros and Garmin Connect apps, but this tool means you can access it with any GPS watch linked to Strava. The predictions update automatically after every run and adjust during rest periods, so they always reflect your current fitness level. If you are training for a race, or even just working on your own running challenge or PB, the tool gives you target paces that you can adopt in your training using your sports watch.

In a press release, Strava says the tool furnishes you with a smarter and more responsive training experience.

"Runners can assess whether their training supports their goal pace, make informed adjustments, and track their evolving potential."

You can find your Performance Predictions now in the Progress tab within the Strava app. This news comes just one day after we reported that Strava had acquired Runna, a coaching app for runners. In 2024 alone, nearly one billion runs were recorded on Strava.

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When Devon-based company Dryrobe seized on the concept of a wearable towel and transformed it into a multifunctional garment, a whole new category was born, and now there are plenty of great changing robes around for wild swimmers and paddlers to choose from, including the Heatwave, a big, bold offering from Bluefin, a brand best known for their stand-up paddle boards (SUPs).

Experienced outdoor types well know the multifaceted value of a good camping towel, but full-on robes such as the Heatwave, which looks at first glance to be a cloak so substantial it could protect you against anything up to (and possibly including) a nuclear winter, have proved themselves so practical and popular that many people wear them while wandering around well away from the waterside, as wind-stopping, chill-beating onesies at the end of running events, in campsites and even at festivals.

I took delivery of this one in mid January and although I do need to point out (lest the images look a little odd) that I ended up with a size too large (our admin error, not Bluefin’s fault) I have been enjoying it’s voluminous and cozy embrace ever since.

Fit, design and materials

I have been testing an XL version of the Heatwave, whereas I would probably opt for a large in normal circumstances. That said, at 6’ 2” I do sometimes wear XL gear, and this robe still felt absolutely enormous, so bear this in mind if you too are on the cusp of a couple of sizes. Err on the small side, as this is a huge piece of kit which extends to well below your knees.

It might be massive, but impressively, the Heatwave is made with mostly recycled material. The windproof outer is entirely constructed with recycled nylon and the warm fluffy inner is comprised from 60% recycled ‘Sherpa’ fleece.

The most innovative feature of the Heatwave is the fact that the robe, which is primarily designed for use in colder temperatures, has detachable arms. The forearms can be unzipped and removed from the main body of the garment turning it into a short-sleeved robe, albeit one with a massively warm lining.

All the zips on this change robe are top quality, and the main one has a large pull loop on the zipper, so you can get it done up and undone even when your hands are shivering (or while you are wearing gloves).

The comprehensive and cozy hood on this robe can be adjusted with pull cords and toggles, while the cuffs (when you have the long arms on) can be tightened with large Velcro flaps. There are two deep hand pockets in the front of this robe (without zips), plus a zipped chest pocket and an inside pocket for phones (and other valuables/don’t want to loseables) that also has a zip, plus an outlet for a pair of headphones.

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Sadly, the robe does not come with a stuff sack, which would be a good addition given its tendency to take over half your vehicle when packed loose. You can, of course, just employ a good-quality dry bag as a stuff sack. Bear in mind, though, that you’ll need a large one.

On the coast and in the field

As mentioned, my Heatwave robe was a bit on the generous side, but I certainly didn’t mind the extra coverage it supplied during the colder months, and I really can’t fault the protection it offered me after emerging from icy water, and also while I was wandering around in campsites in the chill of spring evenings and the mist of early mornings. The cut of the main garment is longer than most robes, which means you can keep your knees warm and safely get changed out of wet swimming/paddling gear in public without anyone calling the police.

I really love the soft-feel fleece-lined hand pockets, and I prefer the fact that they don’t feature zips, because they’re so much more comfortable and less abrasive without a row of metal teeth. For more important and looser items than your hands, the zipped inside pocket offers a secure storage place. This inner pouch easily accommodates a smart phone, and there is an outlet for headphones, for when you want to stroll along the windswept foreshore listening to some tunes.

The adjustable hood is excellent – you can properly pull it tight in windy conditions, and it protects your ears, neck and head from the elements. Likewise, the closure system on the cuffs reliably keeps drafts out and enables you to warm up nice and quickly after a bracing immersion.

The detachable arms are an interesting and innovative feature, and they do allow you dump some excess heat once you have stopped shivering. With its comprehensive and utterly weatherproof outer, and super chunky fleecy inner, however, the Heatwave is every bit as warm as the name promises it will be, and the robe remains a very toasty garment whether you have the wings on or not.

We’re still a long way from mid-summer here, but except after very early morning swims, I’m not sure I’ll be able to bear wearing this robe for too long when the outside temperature starts to rise – it feels like it will cook me pretty quick. Of course, this all depends on where you are and how much you feel the chill.

My main issue with the Bluefin Heatwave is with its immense weight; it feels like a robe that has been designed for SUPers, surfers, paddlers, van campers and other vehicle-based adventures, because that’s exactly what it is. Nothing wrong with that, but you do need to be aware of it if you’re a wild swimmer who likes to hike in to your bathing spots (you could of course wear it for the walk-in, but unless it’s a decidedly chilly day, you may well overheat). It’s also a very large garment to store when you’re not using it, and I would have liked to see a decent stuff sack included (even if it pushed the price up a bit), because it’s a big presence to have lying around.

Also Consider

Garmin lovers in the United Kingdom and Switzerland will be able to track their heart's electrical activity as Garmin’s ECG heart monitoring app is rolled out to certain models.

The ECG function has been a common feature of the best Garmin watches in the United States, the EU, and elsewhere for several years. In the coming weeks, it will become available to UK and Swiss Enduro 3, Fenix 8, and Venu 3 users.

These are the only compatible watches as they all feature Garmin's high-tech Elevate Gen5 optical HR sensor.

What is an ECG?

The ECG app uses sensors in your Garmin watch to track and record your heart's electrical activity, including its rate and rhythm. This creates an electrocardiogram (ECG).

ECGs are a vital tool for detecting and monitoring heart problems like atrial fibrillation; an irregular heart rhythm that can increase your chances of a stroke and other heart problems.

How to access the ECG app

Providing you've got the right watch, the ECG app can be set up simply and easily with the assistance of Garmin Connect.

• Open the Garmin Connect app on your smartphone
• Select your device image at the top of the screen
• Select Finish Setup
• Select Set Up ECG App
• Follow any further on-screen instructions

How to record an ECG

Once you've downloaded the ECG app, you can record an ECG by following these quick and easy steps.

• Wear your Garmin watch just above your wristbone
• Open the ECG app on your watch and follow the on-screen instructions
• Rest your wrist on a flat surface and keep it still
• Start a recording by putting your thumb and index finger on the metal ring around the watch face
• Remain still for 30 seconds while the reading is taken

Once you've taken a recording, you'll be able to view it in the Garmin Connect companion app.

The Venu 3, Fenix 8, and Enduro 3 watches are three top-of-the-range Garmin sports watches. Alongside ECG capabilities, they each feature multiple sports modes and other health trackers like stress tracking, pulse oxygen tracking, and sleep coaching.

These stats are all visible in the Connect app, which displays your health data in handy graphs and charts.

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Imagine being told you cannot run. Picture this scenario playing out not because you are injured, or you haven’t entered an event by the cut-off date, or you don’t have the right kit or anything like that – but simply because of who you are. Can you envisage feeling like you dare not leave your own house and do something as normal, natural and innocuous as going for a run around your neighborhood?

Try as I might, I can’t. Running is something I’ve taken completely for granted my whole life. I always think of it as the most accessible of all the adventure sports. But that’s my unconscious privilege speaking. Talking to Fatima and Sada, while running around the streets of East London, I finally fully realise just how lucky I am to be able put on a pair of road or trail shoes and go out for a jog whenever and wherever the hell I want to. I never even have to pay it a second thought.

There have been a smattering of scenarios during the decades when, while running trails deep in a dark wood or finding myself vaguely lost in a dodgy looking side street of an unfamiliar big city, my danger-detecting radar has twitched, and I’ve felt a bit out of my comfort zone. But that’s it. For so many people around the world, especially women, this kind of footloose freedom is completely inconceivable.

The fight for the right to run

Fatima and Sada are ambassadors for Free to Run, a charity founded by ultrarunner and human rights lawyer Stephanie Case in 2014, which aims to empower girls and women through involvement in outdoor sports (most often running, but also hiking and camping escapades). They organise programs in several countries – particularly places scarred by conflict and riddled with gender inequality.

Free to Run is active in Iraq and Palestine, and had been working in Afghanistan until developments in 2021 forced them to dramatically change tack. Now, with participation in outdoor pursuits impossible for women in the Taliban-controlled country, clandestine indoor fitness programs and virtual initiatives are supported.

The not-for-profit programs include one run by Sahira Hassan in Duhok, Iraq, who trains and mentors groups of young Yazidi women from an ethno-religious minority community that has faced years of persecution. Through group running, these women find support, strength, inspiration and a sense of fulfillment and achievement.

Sahira has coached several as they prepared for and competed in the Erbil International Marathon. In 2024, one of her team, Dima, placed in the top five overall in the half marathon distance – a genuinely groundbreaking achievement.

I came across Sahira’s story while editing a new edition of Lonely Planet’s Epic Runs of the World book. I felt chastened – not just by the contrast between my own obliviously carefree approach to sport (and the opportunities my daughter happily has as she begins her own running journey) and the breathtakingly steep challenges the girls and women being led by Sahira face before they’ve even lace-up a shoe – but also by how little I’d thought about this before.

Digging a bit deeper, I discover that Free to Run is supported by runners all around the world, who take part in races and challenges to raise awareness and funds for the organization, and I’m keen to get involved.

On a sunny spring morning, I meet with several of these supporters, along with Ericka from Free to Run, James from Untamed Borders (who helped Free to Run organise the sadly now-cancelled Marathon of Afghanistan, the country’s only mixed-gender sporting event), plus Fatima and Sada. We rendezvous in the On running store on Brushfield Street, before heading out for a pre-breakfast shakedown run ahead of the London Landmarks half marathon, in which most people present are competing the following day.

Spitalfields is a vibrant multicultural suburb, and the concrete walls, bridges and underpasses are colorfully adorned with street art referencing many of the conflicts and struggles that form the backdrop of Free to Run’s initiatives. The roads around the market, which will be full of hustle and bustle within the hour, are gloriously peaceful at 7.30am, providing the perfect environment for a gentle urban jog and jabber – an experience that turns out be the most educational and thought-provoking run of my life.

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From fleeing in fear to running for fun

Brimming with excitement about the upcoming challenge, Sada would never have dreamt when she was growing up in Iraq that one day she would be running for fun, let alone to find peace of mind. Her home, back then, was on the outskirts of the much-storied and myth-enveloped city of Babylon, famous for the Hanging Gardens that ranked among the seven wonders of the Ancient World, and the mythical Tower of Babel. Just over 50 miles (80km) from Baghdad, it’s a place steeped deep in history and culture, but for much of the 1980s, ’90s and early 2000s, the entire region was war-torn and dangerous.

“The only running I did as a child was running for my life, away from the noise of explosions,” Sada says. “It wasn’t until years later, after I came to London, that I saw people going running because it was something they actually wanted to do. For leisure!

“For a while I just watched them. And then eventually I decided to try it. I bought some gear, and now I actually describe myself as ‘a runner’. Whenever life gets a bit much, and my head is full of worries, I go for a run and it really clears my mind. I’ve done several marathons, and I got involved with Free to Run because I want girls living where I grew up to see that women can run. It’s so much harder to deny the rights of women when they are more visible.”

Trail blazer

For Fatima, the path that led her into running was the arduous route she had to take to school each morning. As a little girl living in a mountain village in the Jaghori District of Central Afghanistan, 4,000 meters above sea level, she had to walk for an hour along mountain roads to get to school each morning.

“Once I arrived late, and as a punishment I was beaten on the hand with a stick,” she tells me. “My hand was freezing cold and it was agony. I swore it would never happen to me again, and from that day on I always ran to school to make sure I got there in good time.”

This proved to be an excellent training regime for a pursuit that has helped shape the rest of her life. Fatima, who is from the Hazara community in Afghanistan (a Shia Muslim ethnic minority that suffered severe persecution over several decades), came to Britain with her family in 2008, when she was 14. Very quickly a teacher recognised her extraordinary strength in cross-country running, and she went on to compete twice at county level in the English Schools’ Athletic Association Cross Country Championships.

Now, besides working as a nurse and fitness trainer, Fatima is a highly accomplished ultra runner. She has just returned from the 150km Trans Sahara marathon in Morocco, and last August completed the CCC, a brutally tough 100km race through the Alps from Courmayeur via Champex-Lac to Chamonix (part of the UTMB), one of the only Afghan women to ever compete in such an event.

A deep passion for the sport is evident in her eyes and the large smile that lights up Fatima’s face as we chat about the running challenges she has taken on and the races she has in her sights for the future, but she remains acutely aware that, for girls and women back in Afghanistan, even the idea of going for a short jog is utterly unthinkable. Since the Taliban regained control of the country in 2021, girls have been prevented from attending school at all, and the opportunity to take part in sporting activities has evaporated. Women in Afghanistan can no longer work, study or simply go running – things we consider as the basics in life.

And so she re-issues the challenge that so stumped me when we first spoke: “Imagine being told that you can’t run, just because of who you are.” Women are no longer allowed to train for professions, let alone work out for fun or fitness. “My cousin was in her fourth year of a medicine degree, and she was forced to stop studying,” Fatima explains. “The resilience and courage of the women of Afghanistan to keep going through life inspires me to continue my running journey in hope of raising awareness, and for their voices to be heard.”

To this end, Fatima is currently running races, events and challenges in 26 cities around the world – one for every letter in the alphabet, to raise awareness about Free to Run and the great work it does. You can follow and support her progress on Instagram and contribute to her goal via this JustGiving page.

As we say goodbye and disperse, punters start strolling in off the pavement to peruse the Swiss-designed running gear on display in the On store, and I have to resist the urge to start shouting about how lucky we are to be able to simply pick a pair of shoes off the shelf and head out for a run. I’ll never take it for granted again.

Amazon's spring sale might be over for this year, but there are still some great deals to be found on outdoor gear that you'll use as the weather starts to improve. Right now, you can snag the innovative Lifestraw Peak Series Collapsible Water Bottle and Filter System for just $35.16 at Amazon. That's a healthy savings of 20% off the list price for this water bottle and filter combo, which campers say is "incredibly useful."

When I was thru-hiking the West Highland Way several years ago, this piece of kit proved invaluable. Instead of having to carry several hard water bottles and my filter along with all my other camping kit and food for a week, I just bought this. Each time I needed water, I could simply fill it up and start drinking, with no need to stop and pump.

When I want to move really fast and light in the mountains, I bring just the filter and drink directly from a stream without the need for a bottle at all. Meanwhile, when I'm traveling by plane, I can bring the bottle without the filter and it rolls up and packs away in my carry-on when it's empty.

This deal applies to the 1L size in Dark Mountain Gray and Mountain Blue but it's for a limited time only, so I recommend you act fast if you want to secure this at a good price for this summer's adventures.

If you're outside of the US, just scroll down to the bottom of this article for today's best deals on the Lifestraw Peak Series Collapsible Water Bottle and Filter where you are.

This filter protects you against 99.999999% of bacteria (including E.coli, Salmonella), parasites (including Giardia) and microplastics, silt, sand, and cloudiness, but not viruses. Make sure you follow the instructions for regular maintenance of the filter to prolong the life of this high-quality hydration system.

If you're not in the US, here are today's best deals on the Lifestraw Peak Series Collapsible Water Bottle and Filter where you are.

• The best hiking water bottles: stay hydrated at camp and on the trails

Water filters have always been essential kit for hiking and backpacking, but traditional designs can be heavy, bulky and require regular backflushing to keep the filter free of debris. A new soft bottle uses activated carbon to help you source safe drinking water in the backcountry, with almost no maintenance required.

The Katadyn BeFree AC 1.0 L Water Filter Bottle looks to have taken its cues from the Lifestraw Peak Series collapsible squeeze bottle, which integrates the filter directly into a soft bottle. The design means you can stop at a stream or waterfall during your hike, fill up the bottle and drink straight away.

Designed by a Swiss-based company that specializes in self-sufficient nutrition and drinking water supply, the carbon filter acts like a sponge to grab onto bacteria, parasites and silt (but not viruses) so you can get on with hiking or trail running without having to carry lots of water.

A second removable activated carbon filter reportedly takes care of bad taste, which is great when water sources aren't the freshest, but if you want that pure mountain stream taste you can just leave it in.

Soft water bottles can be a little trickier to squeeze into the side pockets of your backpack compared to hard bottles, but Katadyn says the integrated rugged handle makes it easy to hang the BeFree AC from your pack with a carabiner. When you're not using it, you can roll it up and stash it in any pocket.

When you get home from your adventure, instead of having to backflush the filter, simply shake or swish the filter in water to remove grime – and it's this that makes the BeFree AC potentially more promising than the Lifesaver Peak Series, though it's also more expensive.

The Katadyn BeFree AC 1.0 L Water Filter Bottle is available in Slate Blue, Moss Green and Misty Red for $49.95 at REI. It's also available in a smaller version 0.5L for $44.95.

Remember that water filters such as these do not effectively remove viruses and for that you'll want something more comprehensive water purifier, such as the Lifesaver Wayfarer.

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• The best hiking water bottles: stay hydrated at camp and on the trails

Few things are more important to the human body than proper hydration, especially when you're exercising.

The age-old rule of thumb for trekkers is that we should carry 35 fl oz (1l) of water for every 2 hours of hiking. This can obviously vary depending on the conditions and temperature you're hiking in, but the point stands - getting enough water is non-negotiable.

Now outdoor brand CamelBak has launched two new water bottle designed aimed at helping you do just that..

The 100% leak-proof Thrive Flip Straw and Thrive Chug bottles are made from dependable stainless steel and designed to excel over long distances and years of heavy use in the wilderness.

The Flip Straw model features CamelBak's 'EasyFlow' valve, which can be easily flipped and closed for simple, on-the-go drinking.

The Chug bottle is designed for equally easy hydration with its new spout cap, which simply flips into position, where it stays until it's flipped back and closed.

Both bottles are available in a wide range of colors in 42fl oz (1.2l), 25fl oz (1l), and 26fl oz (750ml) sizes. You can also get your hands on a translucent Tritan Renew version of the Flip Straw bottle, which contains certified recycled plastic.

Both bottles are available on the CamelBak website.

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You can now take a gulp from your favorite Yeti drinkware in two new vibrant spring colorways.

From Tuesday (February 18), you can sip from the latest Yeti Rambler tumblers, bottles, travel mugs, and more in the vivid Firefly and Big Sky Blue colorways.

Firefly is inspired by nature's nightlights, like the Aurora Borealis, which lights up parts of the Northern Hemisphere with a powerful florescent glow.

The Big Sky Blue colorway takes its cue from Montana's 'great wide open', the expansive wilderness home to hundreds of miles of rugged mountains and dazzling blue lakes.

Alongside drinkware, you can snag Yeti's signature collection of coolers, buckets, backpacks, and more in the two new colorways from the Yeti website.

Yeti began in 2006 when brothers Roy and Ryan Seiders set out to make a cooler suitable and sturdy enough for outdoor enthusiasts like them.

They soon expanded to drinkware and shot to popularity, earning a stellar reputation in the camping world.

If you're after a bargain, there are great savings to be had on the Yeti Rescues website, which refurbishes and resells old Yeti products with big reductions in price.

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Vango Thermo Bottle: First impressions

The 500ml Thermo Bottle from Vango was designed with the elements in mind. Made from double vacuum stainless steel, this reusable bottle can keep your liquids at the temperature you want while withstanding all the bruises and bumps that come with a good hike through the country, according to its creators.

Vango claims that the Thermo Bottle is capable of retaining heat for up to 24 hours and keeping your cold drinks chilled for up to 48.

Minimizing spillages, the sturdy slide lock is there to stop liquid from escaping while a simple button mechanism requires only one hand to open and close the Thermo Bottle.

For the past month, I’ve been putting the Vango Thermo Bottle through its paces, bringing it along for hikes and even the odd run to see how it fares in the elements.

Vango Thermo Bottle: in the field

Durability

Made from stainless steel, the Thermo Bottle has proven extremely durable in testing, keeping its shape despite several drops and bumps. The BPA-free plastic lid has also proven reliable. No part of the bottle has been dented or misshaped.

The paintwork isn’t quite as indestructible. After a month or so of use, several chips and scratches have become apparent on the body, especially the bottom of the bottle where plenty of stainless steel silver can be seen through the black paint. Damage of this kind is to be expected after rigorous testing, and perhaps is a testament to the number of times I dropped the Thermo Bottle rather than the quality of its paintwork. Still, it’s worth noting the bottle’s sleek black and orange exterior is susceptible to chipping.

Ease of use

The Thermo Bottle is super easy to use. Living up to its creator's claims, the simple button mechanism allows you to pick up and drink with one hand.

Locking is also very easy; with a quick slide of plastic, the bottle locks completely. Throughout testing, the Thermo Bottle’s lock has proved effective and reliable, not leaking a single drop in the backcountry.

The large spout is wide enough to comfortably fit a tea bag, so you can take a hot brew on the trails without the need to stuff your fingers down the spout.

While the stainless steel body is a durable, sustainable choice, the Thermo Bottle could’ve done with a little more in the way of grip. It’s not especially slippery, and unlikely to fall out of your hand, but a few rubber grips would’ve gone a long way to guaranteeing you can keep a hold of your bottle on long treks.

Sustainability

While it's not perfect, stainless steel is a relatively sustainable choice for outdoor hydration. Although its production can have a negative impact on the environment, durable, stainless steel bottles like this one eliminate the need for the harmful plastics found in disposable bottles.

The small amount of plastic featured on the bottle’s lid is BPA-free. This means the plastic is free from Bisphenol A, a chemical compound found in several plastics that’s been linked to various cardiovascular conditions. BPA-free plastics are also 100% recyclable.

Weight and capacity

Weighing 0.7lb / 0.3kg, the Thermo Bottle is light enough to hold without slipping out of your hand but can become annoying when full. Stainless steel bottles are typically heavier, and although you can certainly hike with the Thermo Bottle, its weight isn’t unnoticeable.

Throughout testing, I found myself sipping from my bottle more than I usually would in an attempt to lighten the load, and chucking the Thermo Bottle in my backpack to free my hands.

Added weight is par for the course when using a stainless steel bottle, and the Thermo Bottle is no exception, a disadvantage of the material rather than the product.

Insulation

Alongside durability, the Thermo Bottle's major selling point is insulation. According to its creators, this stainless steel bottle is capable of retaining heat for up to 24 hours and keeping drinks cold for up to 48. This depends heavily on the surrounding environment and outside temperature.

In a slightly chilly kitchen, the Thermo Bottle, which I'd filled with boiling hot water, began to lose heat after around 16 hours. Testing again after 20 hours, the once scorching water was barely tepid and had returned to room temperature by the 22nd hour.

The chilled water I used to test lasted roughly 38 hours before returning to room temperature.

Although it fell short of 24 hours of heat and 48 hours of chill in my test, the Thermo bottle would likely fare a lot better in more appropriate, warmer, and colder conditions.

Price

The biggest thing the Vango Thermo Bottle has going for it is price. At only $16.50 / £13, this stainless steel bottle is far cheaper than most of its well-rated competitors.

The FLSK drinking bottle, which is similarly durable and also boasts 500ml of capacity retails for $48.90 / £39-£54. Far cheaper and better rated in several areas, the Thermo Bottle is a reliable, affordable alternative, providing a good amount of bang for your buck.

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Are you looking to get into shape in 2025? Take a leaf out of Jonny Huntington’s book. The 38-year-old para-athlete is attempting to become the first disabled person to cross all 566 miles from the edge of Antarctica to the South Pole, using the Nordic skiing technique.

After a stroke at the age of 28 left him with lifelong mental and physical injuries, the former soldier lost all control over his left foot. Jonny leaned into the change, taking on extreme challenges in support of the charities that have helped him.

“This is about proving that disability doesn't mean inability,” he told Advnture just before he left for Antarctica.

Currently skiing about 14 miles / 22.5km per day in bone-chilling temperatures below -40°F / -40°C, Huntington needed a huge amount of training to get into sufficient shape.

“My program has been specifically put together to be as sports-specific as possible,” says Jonny, who also boasts a Masters degree in Sports and Health Sciences.

Speaking to Advnture before he set off, he added, “I’m fit and strong enough, but I'm also really well conditioned from a ligament, tendon, joint perspective to be physically resilient to what it's going to do to me.”

More than a decade has now passed since Jonny’s life-changing stroke, but he’s still feeling the effects. Alongside losing control of his left foot, the Devon local continues to battle several neurological and physical effects.

To overcome his various impairments, and prepare for the unique task ahead, Jonny looked outside the box. Aiming to replicate his Antarctic adventure, he tied large rubber tires to a harness and set out for long hikes along local beaches.

“I'm super fortunate where I live in South Devon, there's miles and miles of coast path around here. Once you've got two reasonably heavy tires, you know you can be pretty sure that you're training hard,” Jonny explains.

“Part of my injury creates additional tension in the rear of my leg. It's called additional tone, and basically, it just means that the back of my leg gets really tight. So doing activities like tire dragging just helps to really put your body through the same stresses and positioning. It's like dragging a sledge-wheel.”

Determined to complete his mammoth Journey without any support or assistance, Jonny is dragging 242lbs / 110kg of equipment behind him in a ‘pulk’, a small, sled-like contraption used to pull heavy items through the snow. Among his luggage, Jonny is dragging a tent, clothes, and enough food to last the 40 to 45 days he’ll be in the wilderness.

Alongside South Pole-specific training, Jonny’s been hitting both the gym and the trails hard, following a tailored program to improve his strength and cardiovascular fitness.

“The personal training staff at the gym that I go to are extremely highly qualified and have really taken the time to understand what it is I'm going to be doing,” Jonny explains.

“I've worked with Jess my PT to put together a strength and conditioning program which really maximizes both strength and power endurance.”

Jonny’s also sticking to an extreme diet, consuming exactly 6,150 calories per day in an effort to remain nourished on the ice. Despite eating this mammoth amount each day, Jonny will still be burning fat, losing roughly a kilo of body fat every three days.

“The anticipated daily calorie loss is going to be roughly 9,000 a day, which is significant,” Jonny said, describing any attempt to consume that much in a day as ‘impractical’.

“Every calorie you take down there weighs something. So, not only not only would you not be getting anywhere because you’d be eating all the time, but also, your [sled] would be so heavy at that stage.

“It definitely requires some thought.”

With more than two years of intensive training behind him and a precise diet, Jonny left for Antarctica well-prepared to take on the elements.

“It's that sort of classic military adage of train hard fight easy,” said the former British Army Officer, who’s now just a few weeks away from becoming the first para-athlete to reach the South Pole unassisted.

For more on Jonny’s incredible story, check out our profile.

• The best freeze-dried meals 2024: lightweight food for backpacking
• The best winter hiking boots 2024: for unbeatable performance in the cold

A leading drinkware company has launched a massive recall of two popular travel mugs due to a design flaw that has resulted in dozens of burn injuries.

According to a December 12 alert by the United States Consumer Product Safety Commission (USCPSC), the Seattle-based company has issued a recall of the mugs after receiving 91 complaints.

"These mug's lid threads can shrink when exposed to heat and torque, causing the lid to detach during use, posing a burn hazard," states the recall.

This has caused 38 burn injuries worldwide, including two in the U.S., with 11 consumers worldwide requiring medical attention.

The recall involves all Stanley Switchback and Stanley Trigger Action stainless steel travel mugs sold in the US since 2016. The double-walled mugs were sold in a variety of colors and in 12 oz, 16 oz and 20 oz sizes with a polypropylene lid. The Stanley logo appears on the front and bottom of the mug. Approximately 2.6 million of these mugs have been sold at Amazon, Walmart, Dick’s Sporting Goods, Target and other outlets between June 2016 and December 2024.

If you're not sure if your mug has been recalled, you can check the product identification numbers on your mug with those listed on the USCPSC page.

If you believe you own either of these products, you should immediately stop using it and contact Stanley to receive a free replacement lid, including shipping. If you want to try a different mug, read our expert guide to the best camping mugs for our favorite picks.

• The best hiking water bottles: stay hydrated at camp and on the trails

Chilblains are a curse of winter for many people and especially if you spend time outdoors hiking, trail running, climbing, skiing or wild swimming. Also known as pernio or perniosis, the condition causes small patches of inflamed and itchy skin.

Chilblains usually develop on fingers and toes, although they can appear on legs, ears or nose, and the often occur after exposure to air that's cold or damp, but not freezing.

Chilblains make digits swell up and they are typically red or bluish in colour. As well as feeling itchy, they can make fingers and toes tender and painful.

Who gets chilblains?

Anyone can get chilblains, although more women than men are diagnosed with the condition and people with a low body mass index (BMI) tend to have a higher risk of developing them.

Other reasons why some people are more likely to get then include living in a damp climate, being a smoker, wearing tight-fitting shoes, gloves or mittens or clothing and spending time outdoors in cold and damp weather.

The risk of getting chilblains also increases if you have other conditions such as Raynaud’s Syndrome, as well as Peripheral arterial disease (PAD), bone marrow disorders, chronic myelomonocytic leukemia (CMML) and Lupus erythematosus

Other issues that are thought to make you more prone to chilblains are genetics and hormonal changes, such as changes in menopause.

You’ll have an even greater chance of getting chilblains after being exposed to cold or damp air. This is because cold air causes blood vessels near the surface of the skin to tighten or constrict, which leads to decreased oxygenation and inflammation in these exposed areas.

Chilblains can last weeks or even months if you do not find a way to reduce your exposure to the cold or damp conditions. Many people find that chilblains return annually and usually in winter.

How to avoid chilblains 

If you are prone to chilblains and you hike, run, climb, ski or swim in open water, especially in the winter, it’s important to try to keep hands and feet warm. You should also avoid cold and damp environments as much as possible.

Wearing gloves or mittens will help to protect the skin of your hands but make sure they are not too tight-fitting. If gloves or mittens get wet or damp, you should swap for another pair, so a good tip is to carry spare gloves in your hiking pack.

Handwarmers can also help to reduce the chances of chilblains but only if you are not trying to heat up very cold or numb hands.

Wearing clothing layers and insulated jackets can help with maintaining overall body warmth and this will reduce the chances of extremities, such as hands and feet, from becoming too cold.

It is also important to wear headwear, such as a hat for hiking or a running hat, to cover your ears. If there is a cold wind or snow, a face cover, such as a balaclava or neck gaiter, can prevent your nose from getting cold and damp and being susceptible to chilblains.

How to treat chilblains

As soon as you notice any chilblains, try to keep the skin moisturised with an unscented lotion.

You can soak the affected skin area in warm water for short periods only. Do not steep them in suddenly hot water.

If chilblains do not reduce by better self-care, there are some medications that can help. Some medicines can soothe pain or itching, while some may reduce the chances that chilblains return.

Taking nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen is known to reduce the effects of chilblains. If the skin is not broken, ibuprofen gels are sometimes recommended to reduce inflammation.

You should seek to your GP or healthcare provider if the chilblains continue or cause you a lot of pain or discomfort.

Chilblains rarely lead to long-term health problems or complications but it’s important to keep affected skin areas clean so they don’t become infected.

To hike, or not to hike when it comes to chilblains

The irony is that exercising regularly is known to improve blood circulation, which can be useful in trying to avoid chilblains in the first place. However, being outdoors while exercising can leave you prone to chilblains as well.

How you look after your body, hands, feet, head and face can make the difference to whether you suffer with chilblains.

Whether you're new to racing or a seasoned pro, I can safely bet that you've slept badly before a race at least once. Pre-race nerves affect us all, and one of the most common manifestations is the inability to sleep the night before you compete, something that's especially frustrating knowing just how important sleep is for our performance.

Performance anxiety and heightened stress before the big day is normal, but trying to sleep when you're anxious can be far more difficult than any training plan. It goes against everything our body tells us; when your fight or flight mode is triggered, your brain tells your body not to relax.

Fortunately, though, you can implement some helpful strategies in the run-up to your race to help you get better sleep the night before and feel rested enough to take on the challenge – many of them are even used by elite athletes and Olympians. Here, experts share their best tips on how to improve sleep when those pre-race jitters take ahold.

1. Adjust your bedtime in the run up to race day

Sleep and exercise go hand-in-hand, but to boost your chances of good sleep the night before a race, it's better to look at the bigger picture than rely on short-term "sticking plaster" solutions. For example, adjusting your sleep routine in the weeks running up to your race is the best way to ensure you drift off easily the night before.

"Gradually adjusting your bedtime can help your body get into a rhythm," explains Dr. Shelby Harris, Director of Sleep Health at Sleepopolis. "It’s all about consistency – keeping a regular sleep schedule in the week leading up to the race will be helpful."

Many experts even claim that the night's rest before a race has little bearing on your performance the next day. Professional sports sleep coach Nick Littlehales, author of Sleep (on Amazon), recommends the R90 technique which looks at sleep through a lens of 90-minute cycles over the course of a week, rather than hours per night, taking the pressure off sleep the night before race day.

"Think of it like nutrition; it's the long game that is more important," says neurologist and sleep specialist Chris Winter, author of The Sleep Solution (available at Amazon). "Whether or not you had a good serving of vegetables the night before the race means little."

2. Adopt good sleep hygiene

It goes without saying, but paying attention to general sleep hygiene is crucial the night before a competition and will be the simplest way to prepare for your first race. Think of these as your shorter-term solutions that produce a better sleep environment.

"Avoid screen time at least 90 minutes before shut-eye, dim the lights as soon as possible in the evening, and cool the room," recommends Zandy Mangold, running coach at Trails & Roots. "You can level up by wearing an eye mask, earplugs, or by taking a natural sleep aid like a CBD supplement or sipping an herbal tea."

3. Avoid big meals before bed

Fuelling up before a race is undeniably important, but besides knowing what to eat before running, you should also pay attention to when you eat. Many runners fall into the trap of overloading on carbs with their evening meal to make sure they have plenty of energy, but this mistake can really hinder sleep.

"If you’ve had a meal that's bigger than normal or drank more fluid than you usually would in an evening, you’re not going to sleep as well because your body's digesting the food or you're up to the toilet through the night," says Andy Brooks, Head Coach at Peak Running. "Don’t eat anything you’re not used to either, and have your meal relatively early so that your food's mostly digested before you go to bed."

4. Get plenty of morning light

A good night's rest starts when you wake up. That's because the habits you perform in the first few hours of the day can hugely affect your sleep, one of the being receiving morning sunlight, which is crucial to your health.

"Expose yourself to blue light – or daylight – at least to the levels of 10,000 lux within the first 90-minute cycle of your day," says Nick. "This stimulates the hormone serotonin and other mood-boosting chemicals."

Natural light will also help to regulate your circadian rhythm and trigger the production of melatonin throughout the latter part of the day, helping you to feel more tired by the evening.

5. Pack your race essentials before bed

One tip everyone should add to their list of race day hacks to guarantee better sleep is pre-planning your arrangements, rather than leaving them until the last minute. The simple act of preparing your kit and any travel plans before you hit the hay will streamline your morning and minimize those stressful thoughts when your head hits the pillow.

Organizing your essentials is so easy but so effective when it comes to a good night's rest, especially if you're the type of person who finds it hard to get to sleep. The simple ritual of laying out your kit, race number, and your bag will give you instant peace of mind. "You want to be able to get up and go rather than worry about where your favorite pair of socks are," says Andy.

6. Avoid long runs the day before a race

Ever found that you can't sleep after a long run? It's a common problem for many runners, so don't put yourself at risk before race day by heading out on a long trail run the day prior.

This isn't to say you can't train at all, but it's best to avoid anything too intensive. "Some people find that a light jog helps get the legs moving and ease pre-race nerves, so that can be helpful depending on your routine," says Dr Shelby. Since you will have finished tapering your run or gym session can be short and sweet, plus they're best done in the morning, rather than later in the day.

7. Try sleep aids or supplements if necessary

There are so many natural methods to improve your chances of good sleep, but if you feel like you're fighting a losing battle, you might want to consider sleep aids or supplements.

Melatonin – a hormone your brain naturally produces in response to darkness – is often advised by medical professionals, but it's only available with a prescription in certain countries. "I generally recommend trying it only if you really need it," says Dr Shelby. "If you choose to take it, don't do so for the first time the night before the race, and avoid exceeding 3mg."

Other sleeping pills can be used to treat chronic insomnia, or you can try natural sleep aids like valerian root, CBD, or magnesium instead. Generally, though, adopting some positive habits and a good sleep routine is enough to ensure you sleep soundly and wake-up fresh faced before that all-important race.

Shopping for Black Friday camping deals doesn't always mean big ticket items like tents and sleeping bags – sometimes you just want to upgrade your essential kit or find some gifts for your outdoorsy loved ones and if so, there are some amazing offers out there for you. Right now, you can pick up the robust Hydro Flask 40 oz Wide Mouth Chug Cap water bottle for just $29.97 at Amazon. That's a hefty saving of 40% off the regular list price for this item, and its lowest price ever on Amazon.

Amazon customers give this product an average of 4.6 stars with one commenting, "It’s better than my Stanley!" – and substantially cheaper at this price, too.

I've been using my Hydro Flask water bottle for years and I love how easy it is to grab and go with its carrying handle. It's super sturdy, dishwasher safe, keeps drinks cold for 24 hours and doesn't flavor your drinks with a metallic taste.

This deal applies to the 40 z version in Indigo Blue, Moonshadow Purple, Trillium Pink and White colorways. If you're in the market for drinkware, check out the sale prices on Yeti's "King Crab" colorway happening now, and if you're shopping for those big ticket items we mentioned, we're keeping you up-to-date on all the best Black Friday camping deals this week.

Not in the US? Scroll down to the bottom of this article for today's best deals on the Hydro Flask water bottles near you.

Say goodbye to leaky water bottles with The Flex Chug Cap which is leakproof when closed. Toss it into your bag without worry. The wide mouth opening fits ice cubes, and the narrow chug drinking spout provides for a convenient, controlled sip.

If you're not in the US, here are today's best deals on the Hydro Flask water bottles where you are:

More great Black Friday deals

• The North Face: big reductions available on jackets, hoodies and other essentials
• Camping: keep cozy with great savings on tents, sleeping bags and other gear
• Hiking: the best deals from big-name brands
• Yeti: great deals on drink-ware
• Patagonia: Big savings available on base layers and waterproofs
• Arc'teryx: prices slashed for stylish winter jackets and softshells
• Garmin: Great savings on top notch Garmin sports watches

• The best hiking water bottles: stay hydrated at camp and on the trails

The relationship between sleep and athletic performance is a complicated one. We all know how important a good night's rest is for our health, but when the pressures of race day near, a blissful eight hours feels nothing short of a pipe dream.

Anxiety-ridden sleep is a feeling I know all too well – and, if you're reading this, chances are you do too. As a keen runner and a bad sleeper, I rarely snooze well the night before a race (if at all), no matter how hard I try to improve sleep. Performance anxiety feeds my sleep anxiety and vice versa in a vicious cycle that makes me feel doomed to fail.

It was during one of these restless nights, deep down a Google rabbit hole, that I discovered something known as the "two-night rule". The idea is that the sleep you have two nights before race day is more crucial to your performance than the night immediately before, reassuring runners that they won't be hindered by poor-quality sleep pre-race.

The question is, is there any truth to the matter, or is it just a myth we're led to believe to give us greater confidence in our running? In the latest of our Mythbusting features, we take a look at the science and speak with sleep experts to find some answers.

The myth

If you've ever run a marathon or a long-distance race, chances are someone told you that the sleep you have in the run-up is more important than the night before the main event. It's been the subject of many a Reddit thread; coaches across different sports and continents reference it; even elite runner Eliud Kipchoge said he had very little sleep the night before he broke the two-hour marathon barrier.

The idea is that a lack of sleep the night before a race doesn't have a bearing on your run because the effects of poor sleep haven't had time to "catch up". Most people report feeling more tired a few days after a sleepless night or interrupted slumber than they do immediately after, so the night prior to a race carries little weight.

Instead, a prolonged sleep deficit or "sleep debt" (the cumulative effect of not getting enough sleep across multiple nights) is far more damaging to athletic endurance. As long as you bank your eight hours in the nights running up to race day, you can be confident that your race time won't be impaired if you sleep badly the night immediately prior, especially when you factor in the effects of adrenaline on the body during the race itself.

The evidence

Sleep and exercise have an intrinsic relationship. Sleep affects both mental and physical performance in an abundance of ways, from aerobic capacity and metabolic conversion to reaction times and muscle repair. No one can deny those findings. By that logic, then, the better your sleep routine, the better your race performance.

While that's true, there's a grain of truth to the idea that poor sleep before a race will have minimal impact on performance. As long as you've had a pretty consistent sleep routine until the dreaded pre-race night, the effects of poor-quality sleep that evening won't be too overt.

"Getting a good night of sleep is always beneficial, but it’s not the most important factor," says Dr Shelby Harris, Director of Sleep Health at Sleepopolis. "The key is to avoid going into race day with a sleep debt, but don’t place undue pressure on the night before the race. Your training will be the true performance booster!"

Neurologist and sleep specialist Chris Winter, author of The Sleep Solution (available at Amazon), compares worrying about a lack of sleep before a race to obsessing over finishing a portion of beans in your pre-race meal. "I think the answer is to stop linking a few hours of your life's sleep to how you will run in a half marathon," he says.

Of course, eight hours of sleep is preferable to four, but four hours is better than none at all. In fact, studies show that the first few hours of sleep (known as non-REM) are the most restorative, stage three specifically, which typically occurs within the first third of a night. This means you'll enjoy the most restorative hours of sleep even if you only manage to drift off at 3am and wake at 6am.

There's also the added fact that even if you're not asleep, resting will still help the body recover. "Napping can be redefined as a controlled recovery period," says sports sleep coach, Nick Littlehales, author of Sleep (on Amazon). "In fact, any recovery state, mindfulness state, or meditative state – even a vacant mind state of just 'zoning out' – is beneficial." If you've ever wondered how ultra runners sleep during a race, these are often techniques they employ.

Fact or fiction?

Is there any truth to the two-night sleep rule? While empirical studies are scarce, most sleep scientists believe that one bad night's rest – or even a sleepless night – won't have as negative an impact on your running performance as we're led to think.

As a sleep coach to elite athletes, Nick knows just how detrimental the pressures of competing can be on sleep, but is yet to see the same causal relationship between sleep and performance (at least not immediately). "I'm not interested in how I’m going to sleep the night before a race," he says. "Just because you’re not sleeping the night before, it’s not going to affect your performance – ask any Olympic athlete."

The idea stems from a sleep strategy he developed called the R90 Technique which builds a sleep-wake routine based around 90-minute cycles rather than hours per night. "We should allocate around 30 percent of our 24 hours to some kind of recovery state, but getting it all in one block is too much pressure," he says. Instead, he says we should focus on fitting in "controlled recovery periods" during our waking hours – periods of restfulness that don't require sleep, such as meditation or mindfulness – to take the pressure off securing a solid eight hours.

Actively choosing not to sleep shouldn't be on your list of race day hacks, however. "While it's important to get solid sleep in the days leading up to the race, it’s the consistency of your sleep over several nights that matters more than one specific night," says Dr Shelby. "Research shows that sleep deficits accumulated over the days before an event can affect physical performance, but a single night of poor sleep won’t undo months of training."

The more specious part of the rule lies with the arbitrariness of giving all weight to the sleep you have two nights before race day. If cumulative sleep loss is the problem rather than isolated bad sleep, then all the nights in the weeks leading up to your race bear at least some importance.

The bottom line? Sleep affects us all differently. While one person might not feel impacted by a sleepless night, another might, but the effect on performance probably won't even be noticeable. Rather, it's the mindset we adopt when we head out to the starting block that holds a greater weight.

Amazon's Holiday Deals are here even though Black Friday is still weeks away and anyone who loves backcountry adventures is in luck. Right now, you can pick up a 5-pack of LifeStraw Personal Water Filters for just $45.50 at Amazon. That breaks down to only $9 per filter and is a massive 43% savings off the regular list price for this tiny piece of kit that could save your life in the wild.

I never go hiking, camping or trail running without my LifeStraw. Even though I always fill up my water bottle or hydration bladder for any outdoor adventure, I've been caught out more than once in hot weather when my adventure has run longer than planned and I've run out of water.

As long as there's a stream or lake nearby, that's no problem thanks to my LifeStraw, which means I can drink straight from the source in an emergency without worrying about bacteria or parasites.

Weighing just 1.6 ounces and about the size of a magic marker, there's never any reason not to pop this water filter in my backpack or any pocket, and over the last couple of years, I've bought them for several of my loved ones as a gift, too.

If you're shopping for deals on outdoor gear, we'll be all over the best Black Friday camping deals as they roll in, and we've already laid out the best deals in REI's big winter sale happening now.

Not in the US? scroll down to the bottom of this article for today's best deals on LifeStraw water filters where you are.

This deal applies to the 5-pack of filters in blue, but if you don't think you need that many you can also save 48% off a 3-pack for a per-filter price of $11.

If you're not in the US, here are today's best offers on LifeStraw water filters near you:

• The best water purifiers and filters

Clif Bars: first impressions

I was beginning to think that a product like the Clif Bar was a fool’s dream. Like most people who enjoy long-distance outdoor pursuits, from ultra running and thru-hiking to fastpacking and bikepacking, I’ve been on a quest to find energy giving products that don’t taste like the bottom of an angry cockatoo’s cage for what seems like an age.

Personally, I don’t think a banana can be beaten for providing a kick of pretty much everything I need when I’m close to experiencing a hunger flat out on the trail. Sadly, however, owing to serious design flaws, fruits tend to turn to mush when you shove them in the pocket of a hydration vest or small backpack and then violently jig them up and down for hours on end. (I’ve ruined several such packs by accidentally leaving the remnants of squished bananas, satsumas and apples in pockets, until they start smelling like a prison distillery.)

As much as I love food (and I really love food), I find it hard to stomach a lot of processed energy products mid-activity. When I’m running, my body can handle energy gels, and they do keep me going, but the hit delivered by a squeeze of syrup (no matter how scientific it’s been made to sound) only lasts for a short time, and if you have too many, they seem to gang up and do truly evil things to your insides. Some drink supplements are easy to get down, and effective for replacing much-needed carbs and salts, but they do little to sate hunger pangs.

Suffice to say, I’m always on the look out for new ways of keeping fuelled up while out on the trails, especially if they appear to resemble, or at least contain, real food. And, to be fair, there’s a much better range of nutritional bars, gels and drinks available now than when I first started doing outdoor endurance sport.

Clif Bars, which are plant based and naturally flavored, have actually been around for decades, but for some reason they’ve slipped under my radar until now. So I was excited to give them a proper go, to see how they compare to other energy products on the market.

Clif Bars: background, ingredients and flavors

Clif Bars were invented during the 1990s by an endurance cyclist called Gary Erickson, who decided – while he was out on a 175-mile bike ride – that he was well and truly sick of putting up with the tasteless energy supplements he was chowing down on in order to keep up such big mileage. I’m sure we’ve all been there – I certainly have – but Gary went home, got in the kitchen and did something about it, ultimately coming up with a recipe for a far more flavorsome bar that still contains the carbs required to provide plenty of energy, plus protein and fiber for good measure. The result, several decades later, is a range of Clif Bars and subsidiary products, including energy Bloks (covered in our guide to the best active nutrition on the market).

And if you’re wondering why they’re not called Gary Bars, it’s because Erickson dedicated his original product to his dad, Clifford, who introduced him to the outdoors, and the name stuck. (Probably a good thing – Clif definitely works better with the rock climbing logo.)

Clif Bars are available in two sizes – the standard 68g bar, and a smaller 28g snack-size biscuit – across an increasingly wide range of flavors, primarily involving chocolate of various hues, nuts (macadamia, almond, peanuts) and peanut butter.

Made with 70% organic ingredients, they all contain rolled oats, roasted soybeans, elements of rice and tapioca, plus cane sugar and things like chicory root. The bars with the most peanut butter pack the biggest protein and energy punch, but they all box well above their weight in those categories. I wouldn’t recommend eating them with a cuppa on your tea break (unless you’re planning on going for a long run at lunchtime, or happily aiming for that late-era Elvis look), but when you’re working hard in the outdoors, this sort of condensed high-calorie energy fodder is exactly what you need.

Meet the reviewer

Clif Bars: in the field

I’ve been experimenting with near-enough every flavor of Clif Bar available over the last couple of months (as well as the Bloks) while speed hiking, fastpacking, trail running, bikepacking, backpacking, trekking, climbing and just plain old walking. I find the bars satisfyingly dense – consuming a 68g bar feels like having a small meal, and they can really sate your hunger when you’ve been busy burning calories in the hills.

In terms of pure flavor, I’ve been pretty impressed, although I’d quite like to see / taste a bit more fruit alongside the chocolate and nuts – I reckon a citrus or appley tang would make them extra enjoyable, but I don’t know how easy this kind of thing is to incorporate. Regardless, I’ve found the Clif Bars to be much tastier and more satisfying than any comparable products on the market.

While they’re excellent during hiking, fastpacking and cycling adventures, however, I do find the 68g bars too heavy to use while trail running – not so much in terms of carry weight, but in the way they sit in my gut and demand fluids in order to digest. They are, however, an excellent way to load up on energy when you’re traveling to an event (get them down an hour or so before the start). While I’m actually running, I tend to stick to the Bloks, which give you everything a gel can deliver, but in a slightly more palatable form (they basically melt in your mouth, like a cube of jelly, which is essentially what they are).

• How Advnture tests products

Galen Reynolds has run some of the most iconic ultras in the world, including the UTMB and Tor des Géants. He broke Marcus Scotney’s Dragon’s Back course record in 2019 and won the Montane Cheviot Goat.

Originally from Canada, with a background in ice hockey, he puts his success down to a mixture of dedication and an upbeat attitude – combined with a sensible and strategic approach to fueling for long mountain ultras. Advnture caught up with him amid a hectic schedule to get the low-down on just what fuels his epic runs.

What does your nutrition strategy look like in the week leading up to an ultra?
With the race on Saturday, I will usually cut out vegetables on Tuesday and gradually make the meals basic and plain – keeping the protein and carbs coming in. I’m not increasing either early in the week as I will also be tapering, pushing the caloric output down.

I’ll be quite careful with what I eat, and I’ll only eat things that agree with my stomach – no gluten or dairy during race week.

How has that routine changed over the years?

My strategy has changed significantly since I first started. [Then] it included fasting for 36 hours to try to lose weight and eating a lot of carbs for dinner and breakfast before the race. My pre-dinner and breakfast aren’t large, but the week is steady, with sports drinks coming in later in the week to stockpile carbs.

What’s your go-to meal the night before a race and your breakfast on race day? Are there any foods you avoid in order to prevent issues during the race?

Hmmm. My ‘go-to’ pre-race meals start the day before a race with breakfast and they’re all similar in their boringness! One great aspect having this routine is I don’t have to think about it during race week, when there’s usually lots of other logistics to worry about.

The day before the race it’s:

· Breakfast: oats, blueberries and maple syrup.

· Lunch: two egg wraps with salsa and plain tortilla chips.

· Dinner: white rice and chicken breast

I’ll be sipping on sugary sports drink throughout the day and will snack on plain tortilla chips but they’re so plain I don’t snack much!

On race day it’s:

· Breakfast of oats and maple syrup

· Sipping on sugary sports drink throughout the morning

I avoid anything with very high amounts of fiber and all vegetables as this can lead to bloating and needing to use the bathroom during the race.

What kind of snacks do you prefer to carry with you during an ultra marathon? Do you favor whole foods, energy gels, or a mix of both?

After 10 years in the sport, I’ve tried hundreds of bars and haven’t come up with one that works. I put this down to always being at some level of dehydration and then eating solid food, which feels like trying to eat a cup full of cinnamon.

During shorter events – up to 14 hours – I rely solely on sugary sports drinks and gels. I’ve been using the product range at Precision Fuel & Hydration – they make a great carb drink where each scoop is 15g of carbs.

I’m making one of my 500ml flasks a 90g carb drink, good for one hour of hard racing. The 90g big gel that Precision makes works really well, and through training, I’m able to eat the whole thing in one go and not have to worry about nutrition for the next hour.

The longer events, up to several days, are a work in progress. I come in with a nutrition plan for every race, and the only thing I know is that the plan will not survive without several reworks.

I incorporate as much hard food as possible. Hard food is only hard in comparison to gels. The hard food needs to be soft and mushy – like feeding a baby. A cup of noodles, rice with soup poured over it and polenta with anything ‘liquidy’ as polenta can be deceivingly hard to eat on its own.

How do you balance hydration and electrolyte intake during long races? Do you have a favorite sports drink or electrolyte supplement?

I upgraded my hydration game when I went for a sweat test to determine my sodium loss per liter of sweat. Now I’m able to fine-tune my electrolytes instead of guessing how much I should take.

I like to take salt pills; I use Salt Stick because I want to know exactly how much sodium I’m taking instead of trying to estimate in a drink in case I don’t finish the drink, mix it wrong, or spill some.

During long events, particularly the 200-milers, I go more by feel – the feel of cramps. If I notice them coming on, I’ll take a huge amount of electrolytes – up to 1,500mg of sodium – think happy thoughts, and see what happens.*

Post-race or big training days, I enjoy the Precision Fuel and Hydration tabs. It helps recovery and is so much sodium that it sorts me for the rest of the day. It helps avoid lightheadedness and general feelings of awfulness.

What are your immediate post-race recovery meals like? After a gruelling run, how do you ensure you get enough protein, carbs, and other nutrients?

After finishing races, I will usually eat as much as I can, mostly clean good food, lots of carbs and protein-focused for a day or two before getting my life together and back to normal diet.

After long training runs, I focus a lot on eating quickly after the run and will supplement with protein bars if I’m not close to eating. I make sure to have lots of water and food in the car after a long run in the mountains when I’ll have an hour’s drive home.

I’m looking at getting in 40-60g of protein after those massive eight-hour training days in the mountains. I’ve also been experimenting with ketones after long training runs for the recovery benefits, I’m not completely sold on this yet though.

How does your nutrition change in the days following a race to promote muscle recovery and reduce soreness? Are there any superfoods or supplements you rely on?

In the days following a race, I’m focused on staying very hydrated and eating a lot of carbs and protein. In addition to the typical magnesium and omega supplements, I’ll be taking turmeric, ginger, black pepper and ashwagandha. And to really add jet fuel to the recovery process, I try my best for additional sleep.

Do you follow any specific diet, such as plant-based, keto or paleo, for training and racing? How has it impacted your performance and recovery?

Before having kids, I was all over the diet fads. I tried keto, primal, paleo and plant-based. A strong devotee of each for a year or so. But by the time we had kid number two, I didn’t have the time and energy to have a separate diet!

We eat a large variety of foods now but don’t stick to any specific diet apart from generally healthy food. Lots of vegetables, protein and some carbs for dinner. If there was a diet I followed, now it’s a human ‘garberator’ (garbage disposal), as I’m usually in charge of eating what my kids don’t like!

What’s the most important piece of nutrition advice you would give to someone preparing for their first ultra?

Be a “triatarian”. Try, record, adjust. In the beginning, we have to start somewhere; listening to a professional trail runner’s nutrition can be a starting point but most likely won’t work for others. I believe nutrition is even more individualistic than training. I’ve tried a silly amount of nutrition strategies, even trying to stick with only full meals during multiday efforts, as I observed some of my mountain-hardened competitors do.

I write down what works in each situation and what doesn’t, rework the plan and try again. Try lots of different products and home-cooked experiments, and maybe you’ll be the lucky one with a stomach of steel who can eat a full roast while out running.

Galen Reynolds is a Montane athlete.

*The American Heart Association recommends a safe upper limit of 2,300mg of sodium per day, with the ideal upper limit being 1,500mg, so bear that mind if you’re not sweating much, and also in day-to-day life.

Water that's safe to drink is the single most important thing you need when you’re out and about adventuring, and that means finding the best water purifier or filter. While we are typically surrounded by H2O from one source or another, it can be contaminated, and it's not always possible to carry your hydration requirements on long adventures and multi-day trips – water is heavy and even carting a liter in the best hiking water bottles or hydration packs can impact your enjoyment.

Using a good camping stove you can boil water for several minutes in order to kill most waterborne bacterial and viral pathogens, plus pesky protozoa (tiny, single-cell creatures that can be parasitic and cause diseases). But, in reality, it’s not always possible or practical to pull out your camp cooking kit, and even if you do have a stove to hand, you're going to have to wait for the water to cool. Similarly, while there are purification tablets and chemical treatments on the market, such as iodine drops and chlorine and silver tablets, these can affect the taste of the water and often take time to work.

Fortunately, numerous clever solutions to this problem have been created over the years, with the development of water filters and purifiers designed specifically for hikers, climbers, campers, kayakers, international travelers and outdoor explorers. Before we take a look at some the best water purifiers and filters on the market, it’s important to point out that there is a crucial difference between a water filter (which will remove most waterborne bacteria and protozoa) and a water purifier – typically a more comprehensive piece of kit that will also remove waterborne viruses (as well as bacteria and harmful protozoa).

The quick list

This is the quick list, a snapshot of the best water purifiers and filters available in 2026. To delve deeper into the features and qualities of each one, see our more detailed reviews further down the page.

The best water purifiers and water filters 2026

The best press-action water purifier

This press-based purification system comprehensively catches a massive range of waterborne nasties, including virus threats that the more lightweight filters can’t deal with.

Extremely simple to use, but requiring a little bit of muscle power (or at least weight), you just fill the outer section of bottle with water from your source, and then – after opening the top valve half a turn to allow air to escape – push the inside section down, forcing the water through the filter. In this way it’s possible to prepare 500ml of drinking water in 10 seconds flat.

Drink straight from the spout, or decant the clean water into another container and press again.

The whole system fits in the bottle pocket of any backpack, and the cup holder of most vehicles.

Grayl have recently added a silicone one-way valve to the UltraPress, which prevents liquids from flowing back into the cartridge, so you can safely add electrolytes and other drink mixes to your purified water in the bottle, without compromising the filter.

It’s a little heavier than other systems, but you can carry the UltraPress empty and fill it as you go, instead of carting water around with you. This super safe system catches viruses, bacteria and protozoa, as well as particulates such as microplastics and sediment, chemicals such as chlorine, and heavy metals including lead. You can perform 300 presses before it’s necessary to replace the purifier cartridge (pressing becomes harder as the filter gets older – when it takes 25 seconds to press, it’s time for a new cartridge).

The best long-lasting purifier

This stable, standup, pump-powered purifier features two hoses: a scavenger hose for dipping into the water source (which comes with an adjustable float collar, so you can prevent the input dragging on the silty floor) and an output hose for decanting the clean water into a bottle.

Once you have the hoses in place, flip the blue handle up and start pumping. The water goes through a double filtration process, first passing through an ultrafiltration cartridge that catches bacteria, viruses, cysts, microplastics and other particulate and protozoa larger than 0.015 microns. It then goes through an activated carbon disc, which reduces heavy metals and chemicals, and improves the taste and smell of the water.

The ultrafiltration cartridge on this model is capable of filtering 5,000 liters (the most of any system on test) before requiring replacement (and once the filter has gone beyond its useful life, no water will pass through, providing a failsafe system). The activated carbon disc needs to be renewed after every 100 liters (but the purifier works perfectly well without it).

You do need a stable surface to operate this system, and the pump requires a little bit of elbow grease. Plus, it’s heavier and more bulky than a filter, so you might think twice if you’re planning on carrying it while backpacking (although it is much lighter than carting lots of water, and you can purify from sources as you go). But it’s been thoroughly tested (exceeding NSF/ANSI P231 requirements) and so you can rest assured that it will provide properly purified water when you’re camping for long periods, going on a road trip or travelling in places where potable water is hard to source.

Be careful not to lose the dust cap for the clean outflow, and make sure you purge the water completely after use. On test, we did notice air pockets forming, which made it difficult to put the pump handle back into the storage position and resulted in water occasionally being ejected explosively from the out valve.

The best pump-action purifier

The Liberty from LifeSaver is a compact and comprehensive purifying system for campers that’s capable of dealing with viruses as well as waterborne bacteria, particles and protozoa.

There are two ways of using it: you can either unscrew and remove the bottom section and scoop up a load of water, before reassembling the unit, or you can attach and dangle the supplied scavenger hose into the source (the hose comes complete with a little float, so you can prevent it touching the bottom and getting silt-clogged).

Once the unit is full of water, or the hose is in position, you use the pump on the base to pressurize the inside and force the water through the filter. When you’re ready to drink or decant the purified water into another container, open the top section and flip the white lever into the upright position. Be prepared, because the pressurized water will spurt fountain-like from the top of the unit at first.

The filter is good for around 528 gallons / 2,000 liters (after which time you can replace it), and the failsafe system means it stops working altogether once it’s maxed out, so you can’t accidentally drink non-filtered water.

Besides the microfilter, an activated carbon disc deals with heavy metals and improves the taste and odor of the water (and we can testify that it really does make it taste sweeter, no matter how mucky the source); this disc needs to be replaced after about 26 gallons / 100 liters, but the unit can be used without it.

The system fits into a backpack pocket, and can be carried full, but it only takes 13.5floz / 400ml – it’s best suited for use in camp when you’re set up for a few days, or during canoe trips (a loop on the lid enables you to secure it).

The best compact water filter

An ultralight and super-small water filtering system that’s perfect for weight-conscious backpackers, bikepackers and fastpackers, the LifeStraw Peak Series Solo unit is even more compact than LifeStraw’s Personal Water Filter Straw – it literally fits into the pocket of any daypack, backpack, bike bag, coat or hiking pants.

It’s ridiculously easy and quick to use – you simply pop the top cap off, unscrew the bottom cover, dip the end in the water source and suck. Alternatively, you can fill a standard disposable bottle full of water, screw the unit onto the top, invert it and either drink the filtered water straight from the Solo unit, or decant it into another container. It’s possible to fill a 0.25 gallon / 1L bottle with filtered water in 20 seconds.

The big drawback to this system – as with all water filters – is that while it does an excellent job of removing bacteria and particulates, it doesn’t catch waterborne viruses. You also need to be careful not to lose the bottom cover, which unlike the top cap, isn’t attached to the unit.

The filter should last for about 528 gallons / 2,000L (the unit stops allowing water through once it’s no longer effective), but while the Solo is available for a very accessible price compared to some systems – especially purifiers – when the filter is maxed out you need to replace the whole unit.

As the name suggests, the Solo doesn’t come with a bottle, but these are all too easy to source because the thread connects to most screwtop bottlenecks. Alternatively, for a slightly larger outlay you can purchase the LifeStraw Peak Series Squeeze Bottle with Filter, which is exactly the same system built into the top of a soft bottle. Both versions come with a backwashing syringe for cleaning the filter out.

It’s worth noting that, with each purchase, LifeStraw provides clean water for a child in need in the developing world.

The best water filter for small groups

Easy to assemble and use, the LifeStraw Flex with gravity bag system can provide plentiful filtered drinking water for small groups of campers, such as families. Simply fill the 1gal (3.7L) bag from the water source and then hang it from a tree or other structure in camp, using the strap and clip (included).

Gravity feeds the water through a hose to the LifeStraw Flex filter unit, from which you can fill cups, glasses, water bottles or hydration bladders – or just put your mouth underneath it and drink.

As well as a hollow-fiber membrane microfilter, which removes bacteria, parasites and microplastics, this system also has an activated carbon fiber capsule that reduces chlorine and heavy metals (including lead) and improves the taste of the water.

The hollow-fiber membrane is effective for 2,000L (500 gallons), and stops letting water through once it’s ceased working, at which point you can replace it. The carbon fiber capsule needs to be replaced after you’ve filtered around 100L (25 gallons) of water. Aside from working with the hang-bag, the Flex Filter unit can be used with a plastic water bottle (a threaded valve attaches it to a standard soft bottle in place of the lid); a hydration pack (this requires cutting the hydration pack’s hose and attaching the filter unit the right way around); or even as a stand-alone straw.

The kit comes with a backwashing syringe that should be used regularly to flush water through the filter, which will extend the product’s life.

The best squeeze filter

This simple water filtering system is light and highly packable, as well as being extremely easy to use – making it ideal for trekking, backpacking and other trips where weight is a big factor.

Simply fill the supplied 1L Platy bottle (clearly marked ‘dirty’ to avoid confusion) from the water source, attach the QuickDraw unit (also marked, with a ‘dirty’ and a ’clean’ end) and then squeeze the water through.

With the cap of the unit flipped open, you can drink straight from the ‘clean’ end of the straw (which has a spout), or decant the filtered water into another bottle.

While it isn’t effective against viruses, the QuickDraw will catch pretty much all waterborne bacteria and protozoa. The collection reservoir is double layered, to make it durable and taste-free, but you can use other water bottles if you so desire.

To clean the system, just backwash it by shaking it. While you can keep using the bottle forever, the filter unit has to be replaced after processing about 264 liters / 1,000 liters.

The best portable pump-action filter

Lightweight, compact and easy to carry in a backpack, hydration pack or even the pocket of a jacket or hiking pants, the Trailshot is from excellent outdoor brand MSR (Mountain Safety Research). It can be operated with one hand, to fill a water bottle or bladder, or even filter water directly into your mouth.

It’s a pump system, so you place the hose into the water source and squeeze a bulb section several times to draw the liquid through the filter, before decanting it into your vessel of choice, or sipping it directly from the spout. Capable of filtering a liter of water in 60 seconds, this system removes the vast majority of bacteria (such as E.coli and Salmonella) and protozoa (such as Giardia and Cryptosporidium), but like all filters, it isn’t effective against viral pathogens such as norovirus.

The Trailshot will process about 528 gallons / 2,000 liters of water before the filter needs to be changed (it becomes clear when you’re approaching this point when the rate drops below 8.5 oz / 250ml per minute). On test, the hand-squeeze pump – while nice and light – wasn’t as efficient at drawing water through the system as some other pumps featured here.

The best filter for travelling

The latest water filtering offering from LifeStraw is a skinny straw primarily designed for use by travelers concerned about picking up bugs from water and ice supplied in drinks, and is styled to be discreet when used in cafes, bars and restaurants in holiday destinations.

However, it essentially contains the same tech as featured in the Peak Series Straw, and can be used as a lightweight and easy-to-carry device to filter stream water while you’re on the trails, at home or abroad. Longer than the Solo, it can be used to reach stream water from the bank without getting your feet wet, but there’s no option to attach a bottle, so the only way to use it is by sucking water as you go (you can’t decant filtered water into another container).

As with all filters, it will catch the vast majority of bacteria and particulates, but not waterborne viruses, chemicals or heavy metals – to remove these you need a purifier. The membrane-based microfilter can process about 264 gallons / 1,000 liters over its life span, and it stops letting water through when it’s no longer effective, so you can’t accidentally drink unfiltered water. Once it’s spent, the entire unit needs to be replaced.

The Sip comes in a variety of colors, and with a matching carry case that keeps the straw nice and clean.

The best water purifiers and filters comparison table

Meet the expert

How we test the best water purifiers and filters

Our reviewer took all these water purifiers and filters out in the field on various types of adventures – from short hikes to multi-day treks, alone and in groups – to test their strengths and weaknesses. And yes, he really did use that straw in a stream.

How to choose the best water filters and purifiers

There are lots of water filters and purifiers on the market for backcountry hikers, bikers, backpackers, campers, climbers, paddlers and travellers, and it’s important to get the right system for your requirements. Preventing illness and keeping yourself hydrated are extremely important considerations, so you need to know what the system you are considering getting can (and can’t) protect you from.

Filter or purifier?

There is a crucial difference between water filters and water purifiers: filters will catch and remove the vast majority of waterborne bacteria (such as E.coli, salmonella and other dysentery-causing nasties) plus particulates (microplastics, sediment, silt) and protozoa (such as giardia, cryptosporidium, cysts, amoebae). However, they will not catch waterborne viruses, including rotavirus, norovirus and hepatitis A.

To get the bacteria, particulates, protozoa and the viruses, you need a water purifier, which is more comprehensive system with a smaller microbiological pore size (0.015 microns). Many of these purifiers (such as the Grayl UltraPress and the LifeSaver Wayfarer) will also remove chemicals and heavy metals (eg. lead) and the ones with an activated carbon disc even make the water smell and taste sweeter.

The downside is that purifying systems are heavier, bulkier and more expensive than filter systems. Do you really need a system that removes waterborne viruses? If you’re drinking from mountain streams, fairly close to the source, then possibly not, but it’s worth noting that people have been suffering symptoms of norovirus after swimming in UK waterways recently.

What about weight?

While some of these systems, especially the more comprehensive purifiers, can seem a bit heavy to take on backpacking escapades, they’re all significantly lighter than carting liters of water around on the trails, whether you use a bottle or backpack hydration system.

For reference, 17 fl oz / 500ml of water weighs 17.6oz / 500g, which is considerably more than even the heaviest purifying system included here. If you know you’re going to be crossing and camping near reliable water sources, it’s more weight-effective to carry a purifier.

Be careful – just because a stream is marked on a map, that doesn’t mean it will be flowing when you reach it. A purifier that allows you to transport some water along the trail is the best belt-and-braces approach.

Longevity

The filters and purifiers featured here are capable of cleaning between 264 and 1,320 gallons / 1,000 and 5,000 liters of water before parts need replacing, which means even the ones at the lower end of that scale could be used daily for a whole year (assuming you drink about three liters per day) before the filter becomes maxed out – not bad compared to the price of buying bottled water in equivalent quantities, and with a fraction of the environmental cost.

Top tips for using your filter or purifier

Like any piece of kit, a water filter or purifier will work better and for longer if you take care of it.

Prime your purifier and purge your filter

Some products (typically the purifiers) stress the importance of this more than others, but it’s always worth priming your water filter or purifier before you start using it for real. It’s a simple process that just involves operating the device with clean water, putting a few liters through the system. This gets the filter working better, and it’s a good idea to figure out how to use the kit and iron out any doubts or problems before you hit the trail.

Once you have used the filter or purifier properly with ‘dirty water’, it’s a good idea to purge the system afterwards with clean water.

Use the best, clearest water possible

When you’re collecting water from the source, try and get the clearest water you can. Running water is always better than still (potentially stagnant) water, and avoiding silt and dirt where possible will mean the filter works for longer. Devices with a scavenger hose should come equipped with a floating collar that you can put around the hose to avoid the collection bulb at the end dragging in the muck and silt at the bottom of a stream or river.

Radix Nutrition backpacking meals: first impressions

I’d heard and read really good things about the Radix Nutrition range of freeze-dried camping meals for backpackers and bikepackers, so I was excited to get stuck into the large menu of tasty sounding dishes offered by the Kiwi company.

In the outdoor world, many people (myself included) have a love-hate relationship with pre-prepared camping foods. Everyone has had a few bad experiences (generally involving disappointment rather than anything more serious) and – similar to the way runners regard gels and nutrition bars – these sachet servings are often considered a necessary evil by backpackers, fastpackers and bikepackers, who use them not for their delicious taste, but because they’re a quick way of refueling when you most need it.

Shoving a few securely sealed sachets of balanced nutrition in your hiking backpack, running pack or frame bag is an awful lot easier than the alternative: making your own easy-to-carry meals. Dehydrated and freeze-dried food products are very quick and simple to prepare once you’ve pitched your tent and rolled out your camping mat and sleeping bag: just spark up your camping stove, boil some water, add it to the mix then wait for a few minutes and… boom! It’s dinnertime.

There are drawbacks, of course. A big one is price. Convenience comes at a cost, and these ready-made meals will set you back 10 or 20 times as much as you could get away with spending if you bought your own lightweight-but-carb-loaded base ingredient (pasta, lentils, polenta, couscous, tapioca) and threw in enough morsels to bring vitamins and protein to the party. But to make something that truly serves your nutrition needs and offers reasonable amounts of flavor, while remaining lightweight enough to cart around out on the trail, you would have to invest quite a bit of thought and planning time.

Suffice to say, it’s always worth having a stash of pre-prepared sachets somewhere you can grab them, for when you next want to hit the trail and go on an adventure. But only if they’re tasty and nutritious. Would the Radix Nutrition meals hit the spot, and how do they compare to the best freeze-dried food on the market? There was only one way to find out.

Radix Nutrition backpacking meals: ingredients and portions

Radix Nutrition offer an extremely eclectic selection, ranging from Mixed Berry and Apple & Cinnamon breakfasts, through to main meals such as Indian Curry, Mexican Chilli and Turkish Falafel, and include sweet options too. There are a few common denominators, though: they are all entirely plant based – so vegans and vegetarians can tuck into all of the products without worrying – and they are all gluten free. Most of the mains also contain goodness such as omega-3 and omega-6, and at least two of your recommended five-a-day portions of vegetables or fruit.

Instead of claiming to be large enough for one or two servings, like some other camping foods do, the Radix Nutrition meals come in three sizes: 400, 600 and 800. The numbers relate to the amount of calories the content contains, with the 400 range representing a light breakfast or lunch, the 600 ‘Original’ range being a standard-portion main meal, and the 800 ‘Ultra’ range aimed at people engaged in high-intensity adventures such as long-distance multi-day hikes, demanding bikepacking escapades and mountaineering expeditions.

Meet the reviewer

Radix Nutrition backpacking meals: on the trails

I’ve been tucking into Radix Nutrition meals across much of the summer and into fall, during all sorts of backpacking and bikepacking trips. The first thing to say is that the sachets are very easy to pack and carry – but that is pretty much true of all dehydrated and freeze-dried meals designed for backpackers; it’s literally the main reason they exist, so I was looking for a lot more than that.

I am a notoriously hungry man, and have often been left deeply unsatisfied by other camping meals that have claimed to be big enough for one person (pah!) or when sharing those supposedly sufficient for two (cue tent tantrums!). I much prefer the way Radix Nutrition have classified their portion sizes by the calorie payload, and I’ve found they accurately reflect what I need in terms of intake. A meal from the 600 range has been adequate after a couple of hours’ hiking or biking, whereas I have required a bigger serving from the 800 range after spending a really big day trekking trails, climbing peaks or pedalling lumpy off-road routes. After each, I’ve felt full, and been adequately fuelled-up to face another day of adventuring.

When you look at the back of the packet, the list of ingredients on all of the Radix Nutrition main meals reads like a James Joyce novel, but pleasingly, it all sounds like real food – not numbers representing colorings and additives. As a direct consequence, the flavors are the best and most natural I’ve ever experienced from eating freeze-dried food. With other brands’ meals, I’ve resorted to carrying extra condiments (sachets of soy sauce, ginger, mustard or ketchup – I’ve even trekked with bottles of Tabasco), but these meals don’t need to be pimped.

As a veggie, I’m bit biased, but I don’t think even the most committed carnivore will whine too much about missing out on some scraps of reconstituted meat once they realize more flavorsome ingredients have been included instead.

As mentioned above, Radix say each of the main meals contains two of your recommended five-a-day doses of vegetables or fruit, and I do think there’s more vitamin goodness and fiber content in these meals than I’ve found in other brands’ offerings. I once spent an entire week eating only dehydrated/freeze-dried foods, designed for backpacking, and that can do terrible things to your system – trust me… Suffice to say, it’s usually a very good idea to supplement them with some real fruits and other high-fiber foodstuffs, but here I felt I was getting pretty much what I needed.

The design of the packaging is very smart too, and cuts down on the need to carry much in the way of camping utensils if you’re really trying to save weight and space. You rip the top strip off to open the sachet, add the requisite (or desired) amount of water and then seal the packet until the moisture has soaked in. Then – and this is the innovative bit – you can tear another section off to end up with a bowl that you can easily eat the food directly from with a standard spork, without getting the sleeves of your base layer, fleece or puffer jacket covered in food. Brilliant.

I’ve tried almost the entire range now, and I genuinely don’t have many grumbles. The problem with most dehydrated and freeze-dried foods is that, once you rehydrate them, they look like something a cat has brought up. Sadly, this is still the case with the Radix Nutrition meals, but that’s hardly a valid criticism – I don’t think there’s any way you could make pre-prepared camping food look appealing, and presentation is right at the bottom of the priority and importance list.

One consideration is that the meals are all made in New Zealand, which is rather a long way from almost everywhere, so there is a carbon footprint involved in transporting this product. That said, there are distributors in the US, the UK, Europe and elsewhere, and the shelf life of freeze-dried food can be counted in decades, so the meals are shipped in bulk – they’re not flown around the world in small batches when you buy them.

Lastly, while the packaging isn’t recycled curbside (and the relevant website printed on the products relates to New Zealand only), you can clean and dispose of the empty sachets in soft-plastic recycling areas in places like supermarkets.

• How Advnture tests products

The Holy Grail of walking 10,000 steps each day has become something of a mantra for health and medical professionals. But a walking expert has questioned whether it’s the number of steps that matter for better health or, in fact, the pace at which we walk.

Dr Elroy Aguiar, an assistant professor of exercise science at the University of Alabama, has been researching step-based measurements of physical activity and the use of wearables such as Garmin sports watches, Fitbit and Apple watches.

A study published in the British Journal of Sports Medicine suggests that if we want to gain maximum benefits from walking, it should be done at “moderate intensity”. The recommended cadence, or pace, is 100-plus steps per minute.

Higher intensity exercise is also recommend by the World Health Organisation with the call for people to aim for a weekly total of at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity to improve overall health.

Why does walking pace matter?

Increasing your walking cadence takes more effort, which means that your heart rate needs to increase to speed up the supply of oxygen to your muscles.

There are many health gains to be had from getting your heart to beat faster including a higher burn of calories, lower cholesterol levels. reduced blood pressure, lower risk of diabetes, healthier body weight and reduced inflammation throughout the body.

For runners or hikers, improving your cardiovascular fitness often leads to better performances, such as a faster 5k time or greater ease to walk uphill.

Is 100 steps a minute achievable?

According to Dr Aguiar, walking at a cadence of 100 steps per minute should be possible for most people. He says the majority of people will automatically choose a cadence of 110 to 115 steps per minute when walking along a street.

For greater benefits, we should aim to walk more vigorously at 130 steps per minute.

Does this debunk the 10,000 daily steps mantra?

Dr Aguia and his research team reckon that for improved health it’s more important to focus on pace rather than the number of steps. Although, obviously if you walk only 1000 steps at a faster pace of 100 steps per minute this will not have the same benefit as walking 10,000 steps at moderate intensity.

To cover all bases, Dr Aguiar recommends maintaining both a higher daily step count and a faster walking cadence. His tip is a daily target of 7,000 to 8,000 steps during which you include 20 to 30 minutes of walking at 100 to 130 steps per minute or faster.

• The best hiking shoes: trail-friendly shoes for all seasons
• The best hiking socks: keep your feet comfy all year round

I’d long been aware of processed food and knew that it wasn’t great. I knew that adding chorizo to my pasta wasn’t as good as having chicken. I was aware that a ready-meal lasagne, although convenient, wasn’t as nutritious as a home-cooked one, and that an even better option was a veggie one. I’d pretty much always get my ‘5 fruit and veg a day’ and I kept on top of my hydration. I generally considered myself to be a relatively healthy eater.

However, it was only when I read physician Chris van Tulleken’s 2023 book Ultra Processed People: Why Do We All Eat Stuff That Isn’t Food… and Why Can’t We Stop? that my whole appreciation of what UPF actually is, and of the harm that it does, made me realize that a dramatic shift was in order.

I’ve since made several major changes to my diet, which I’ll come to in due course. These changes appear to have had a noticeable impact on my energy levels, which was particularly noticeable during my increasingly easy and enjoyable training runs. More than ever, I couldn't wait to lace up my trail running shoes and get out on long runs. Here's what I found...

The effect cutting of UPF on my running performance

Merely a few weeks into my bid to cleanse my diet of UPF, I started to notice markedly less fatigue during training runs. This was particularly noticeable on my longer weekend run and when running hills.

On my longer run, I’d usually be fairly glad to get to the end, having pushed my capacity appropriately. Recently, I’ve not only been arriving home feeling like I could easily go again but I’ve even started adding reps of the local hill to finish things off.

Then, there’s the improvement I've felt on the hills themselves. I’m lucky enough to live near some great trails in Bristol’s Blaise Castle Estate, which is adorned by modest hills on either side of a minor gorge. (I wrote about these trails in our My Favourite Run series). I’d often set out to do a run involving ascents to significant high points above the gorge: Castle Hill, Goram’s Chair and Kings Weston Hill, jokingly calling it Tre Cime di Blaise, a tongue-in-cheek reference to the famous and somewhat mightier three peaks of Tre Cime di Lavaredo in the Italian Dolomites.

Usually, having already ascended to Castle Hill and Goram’s Chair, my legs would give in on the steeper ascent to Kings Weston Hill, unable to provide the power needed. To ease to discomfort, I’d walk the second half of the ascent. It wasn’t something I berated myself about, I’m more than used to walking uphill sections when running in the mountains. However, recently, I’ve been finding this uphill push no problem at all, while still feeling like I’ve got plenty more in the tank at the top. This has led to me pushing on and running yet more hill reps in a single run.

Whether or not this improvement continues to develop over several months is yet to be seen. Perhaps I’ll reach a new plateau, a little higher and faster than the last, but a plateau nonetheless. Or maybe quitting UPF is the first step in my journey towards real competitiveness in races. Time will tell, but with races in the pipeline and hundreds of training runs to come, watch this space.

What is UPF?

• UPFs are industrially produced edible substances containing little or no whole foods
• They contain additives that you wouldn’t typically find in a home kitchen
• The modern definition was coined by Brazilian Carlos Monteiro in 2009
• Consumption of UPF is rife across many nations, with the US and UK among the worst offenders

Ultra-processed foods (UPFs) are formulations of ingredients into edible substances that are made industrially, usually requiring sophisticated equipment and technology. Often containing little or no whole foods, UPFs tend to be ready-to-eat or quick to heat up and are often high in salt, sugar and fat. They also contain industrial additives and are made with processes that you wouldn’t typically find in a home kitchen.

Another way of thinking of UPFs, suggested by van Tulleken, is as edible substances that have been designed to make money, rather than provide nutrition for the person that consumes them. Notice the phrase ‘edible substances’, a nod to the fact that UPFs shouldn’t really be thought of as food.  

It’s often the case that UPF packaging makes health claims to make people think what they are buying is good for them. Classic examples are no added sugar or high in vitamins. Many products that people have long thought of as being healthy (or at least not bad for you), such as Tropicana Orange Juice or Diet Coke, simply are not. UPFs are designed to be hyperpalatable – in other words, really tasty – and highly addictive. 

The modern definition of UPF was coined by Brazilian nutrition and health researcher Professor Carlos Monteiro and his colleagues, who separated foods into four distinct groups a 2009 scientific paper. This classification, named the Nova system, has been widely used since when defining what exactly constitutes UPF, though critics point out that the definition isn’t clear cut.

I’m not going to get into the nuts and bolts of how UPFs are created here, though I’d urge you to read further into it for yourself if you haven’t already. However, consumption is rife in many of the world’s countries. Findings from the National Institutes of Health assert that UPFs contribute to over half the total calories consumed in the US. Data from the UK National Diet and Nutrition Survey in July 2024 found that adolescents in the UK consume around two-thirds of their daily calories from UPF. It’s often the case that those from poorer backgrounds are worst affected, as UPF is cheap and convenient, making it an affordable, time saving option.

Why is UPF bad for you?

• UPFs are designed to make money, rather than nourish the one who consumes them
• They contain many additives to make them last longer, survive transportation and achieve hyperpalatability
• Research shows strong links between UPF and a wide range of health conditions, including obesity, heart disease and cancer

UPFs are designed to make money, therefore the scientists that have formulated these ‘edible substances’ have altered their make-up to achieve this. They need to be cheap to produce, so often use the most cost-effective available ingredients as substitutes for healthier ones. They need to be easy to store and transport, with substances added to increase their shelf-life way beyond the whole food equivalent. Convenience is another factor – thanks to their lack of perishability, they’re often ready-to-consume, which is very attractive to many people in today’s busy world.

It’s the additional flavorings that make UPFs hyperpalatable, while other substances are added to provide pleasing textures and a pleasant mouthfeel. However, the nutritional value of the resulting product can be vanishingly low. It’s these additional flavourings that provide the taste, not the actual substance that you’re eating. The product is typically calorie dense and high in sugar, salt and fat.

Substances added to UPF to achieve all the above range from emulsifiers, preservatives, gums, flavor enhancers, colouring and artificial sweeteners, as well as bulking, foaming, gelling, glazing, anti-foaming and carbonating agents. Our bodies simply haven’t evolved to process (ironically) these novel substances, which is one of the many reasons UPFs are no good for us. 

Ultimately, current research shows that excessive consumption of UPF raises the risk of high blood pressure, cardiovascular issues and strokes. There are also consistent links between UPF and obesity, cancer, depression, dementia and type 2 diabetes. In short, it ain’t good.

There’s a growing sense that the relatively easy ride UPF manufacturers have enjoyed over the decades is coming to an end, as people become more and more aware of its harms and the damage it does to society. Some nations already strongly advise children under two and pregnant women against consuming UPF.

Nevertheless, it’s thought that we’re due to be the first generation in the modern era that’s set for poorer health than our parents. This is coupled with the inevitable changes we’ll all have to make in our diets in order to save the planet from climate catastrophe – beef, your days are numbered. The future of food is one of whole foods, personalized nutrition, alternative sources of protein, genetic modification and fermentation. UPFs and livestock farming are unsustainable in their current form.

Meet the runner

What major changes have I made?

First of all, in the spirit of honesty, I haven’t totally cut out every single instance of UPF. Doing so is remarkably difficult, we’re surrounded by the stuff, though I suspect doing so may become easier as attitudes shift in the coming decades. Nonetheless, I’ve still been occasionally using Sriracha Sauce (UPF!) to liven up a roasted veg salad or adding a cream cheese (UPF!) and lemon sauce to a salmon tray bake. I hope, dear reader, you’ll forgive these indiscretions.

The biggest gains have been made where I used to habitually consume UPF. I’ve swapped these for healthier alternatives.

Breakfast

• Swapped cereal for yoghurt with fruit or porridge

I’ve long been a fan of Fruit 'n Fibre cereal. It’s delicious and it sounds healthy. I knew it contained quite a bit of sugar but I was hardly guzzling Frosties down every morning. (Although this is what my parents gave me as an infant, while Kellogg's execs were laughing at their near monopoly on breakfast cereals.)

Fruit 'n Fibre is a UPF, containing additional barley malt extract, niacin, riboflavin, thiamine, folic acid and vitamin B6, vitamin D and vitamin B12. And before you say it, some scientists – including epidemiologist and ZOE co-founder Tim Spector – are sceptical whether vitamin supplements have any benefits at all. 

I’ve swapped Fruit 'n Fibre for either a hearty bowl of porridge with ground cinnamon or berries, or whole Greek style yoghurt with a range of chopped fruit. Do I miss the crunch, mouthfeel and sugar hit of my daily Fruit and Fibre? A little bit. Am I glad of the change? Absolutely.

Morning snacks and lunch

• Swapped supermarket bought bread for sourdough
• Rarely have a sandwich, instead making a roasted vegetable salad or similar

I used to buy supermarket bread, crumpets, bagels, muffins, part-baked rolls, the lot. I usually work from home and I’d often have a couple of slices of toast at around 11am with my mid-morning brew. Of all the things I’ve cut out, supermarket bread may have had the biggest impact. Even a healthy seeming seeded batch loaf contains rapeseed oil, palm oil, extra sugar, extra salt, wheat gluten, soya flour, emulsifiers, preservatives and flour treatment agents.

These days, I buy sourdough from a local bakery, though I fully intend to start making it myself too. Now, when I have soup, or on the rare occasion I have a sandwich, it’s sourdough all the way. Oh, and I use butter in its purest form, rather than the spreadable stuff, which contains additives to make it so.

Generally, I’ve moved away from the lunchtime sandwich, experimenting instead with roasting a variety of vegetables, mixing them up with spinach, rocket and other salad leaves and liberally adding cashew or walnut halves. This cornucopia of plant-based whole foods is usually delicious and leaves me feeling better about myself.

Evening meal and post-meal treat

• We tend to cook with whole foods, avoiding microwave meals and the like
• We've stopped having cookies as an evening treat every night

Dinner was probably the meal I was already doing a pretty good job of, especially as I was cooking it as my two-year-old daughter’s main meal too. However, my wife and I were not averse to an oven pizza on a Friday or a macaroni and cheese ready meal. Sometimes we’d really go wild with a Korean takeaway on a Saturday night. Since cutting back on UPF, these occurrences are much more rare and we generally cook with whole ingredients, mindful to have a few days without fish or meat.

We admittedly still occasionally have a pizza – it’s a delicious and an easy treat at the end of the working week. No one is perfect and I don’t berate myself for this in the slightest.

Another habit we’ve shifted is the chocolate cookies we’d eat pretty much every night, with a cup of tea, while watching Netflix (other streaming services are available). It had definitely become an unhealthy habit and moving away from it was undoubtedly beneficial. Of course, the occasional cookie won’t do too much harm, but two a night, every night was a bit excessive. Especially when they contain added sugar, mango fats, palm fat, shea fat, sal fat, emulsifiers, whey powder, lactose, butter oil, flavouring, partially inverted sugar syrup (what now?), glucose syrup, molasses, raising agents, ammonium carbonates, sodium carbonates and diphosphates. I mean… what have I been eating all this time?

Could my improvement be down to something else?

It’s hard to measure the exact impact of changing your diet when there are so many other variables that may also have a bearing on wellbeing and athletic performance. These include things like the amount of sleep you’ve managed to get, your stress levels and the quality of training leading up to the change. This is a problem that is alluded to a few times in van Tulleken’s Ultra Processed People.

During my adult life, my weight has tended to fluctuate between around 74 and 78kg. Around the time of my improved performance, I weighed myself and was surprised to see just 72kg register on the scales. There’s no doubt that carrying a few kilograms less would be beneficial when taking on hills and longer runs. However, there's a good chance this weight loss is directly linked to my UPF avoidance, or at least the specific UPFs that I no longer habitually consume.

My training leading up to the improvement was going well, though it had been interspersed with a few strenuous hiking trips too. Both of these factors could account for both my weight loss and improved performance. It’s possible that I’d managed to enhance my capacity for the extra miles and the additional vert. However, the improvement was so sudden that I’m not convinced this was the case. 

I’d also been sleeping pretty well and my professional life at the time wasn’t particularly stressful. On balance, I suspect that my recent improved running form is down to a combination of the above. However, I strongly suspect it’s cutting UPF that has been the major contributing factor in bringing it all together. It’s the one variable that was markedly different to other periods of solid training I've had over recent years. On those other occasions, I hadn’t felt such a tangible improvement.

In conclusion

This "experiment" wasn't conducted under scientific conditions, so it's impossible to come to any definitive conclusions. But, regardless of other potential causes for improvements in athletic performance, I’m absolutely convinced that ditching UPF is a hugely positive move both for my own health, society (less money going to multinational food giants) and the planet. More than anything, I now have a much greater interest in where my food comes from and how healthy it is, while my determination to prepare healthier food for my family has led to a revolution in the kitchen.

This newfound curiosity has led me to read up more about the gut microbiome and personalized nutrition. I’m currently working my way through epidemiologist Tim Spector’s 2022 book Food for Life, which reveals the idea that we all have a unique response to different foods and the concept of individualised nutrition, as well as detailing the current health research on pretty much every kind of whole food imaginable.

I’m excited about the potential gains to be made from this culinary reawakening. I just hope the word spreads faster than the processed food giants' attempts to skew research and get public health messaging back in their favor, leaving us all in the dark.

The concept of glory when reaching the top, in all walks of life, is ingrained in society. The top is the place to be. This belief is reinforced and celebrated over and over throughout the world. Sports teams win the league by being at the top. The CEO sits proud at the apex of the org chart. Angels sit above all else on the Christmas tree. An athlete in their prime is at ‘the peak of their powers’. Heaven is above and hell below.

A summit is just one small part of a mountain. Yet, for many people, it’s everything. The summit is the tiny patch of land that separates success from failure. The top is the place to be, where glory awaits.

From your everyday peak baggers to high-altitude mountaineers, the summit is the ultimate goal. Even putting mountaineers to one side for a moment, some summits are so revered that the people who live in their thrall consider them sacred. Some of the world’s most stunning mountains are “unclimbed” because of this, such as Nepal’s Machapuchare or Tibet’s Kailash.

Whether it’s in general life, in hiking or mountaineering circles or in terms of religious belief, many could be said to suffer from a sort of summit fever. Yet the term has a very specific meaning that describes a very specific state of mind. We asked one of our mountain experts to dig deeper into the phenomenon, to answer the question: what is summit fever?

What is summit fever?

Summit fever describes the mindset of a mountaineer when they become solely focused on reaching a mountain summit, despite the potential negative consequences and risks involved in doing so.

The comprehensive mountaineers’ bible Mountaineering: The Freedom of the Hills states that ‘poorly reined in desire to reach the summit is the most common bias leading to poor decisions’, in other words, summit fever often directly leads to making bad choices in the mountains. It goes on to point out that ‘sadly a number of climbers have lost their lives trying to completed a socially-designated list of peaks, when their intense focus on scoring that summit overrode safety’.

(Summit Fever is also a 2022 motion picture, starring Ryan Phillippe, about an English mountaineer’s quest to climb the Matterhorn, Eiger and Mont Blanc in a single summer. The film is not the subject of this feature.)

Meet the expert

Summit fever and the world’s highest mountains

• The rewards and dangers of the summit are intensified by the world's highest mountains
• Challenging weather, altitude and remoteness make high mountains more dangerous
• Summit fever has played a part in many tragedies among the high mountains of the world

In theory, summit fever can take hold on any peak, however big or small. I’m sure many of us have pressed on to attain a summit knowing we’d be back home a little later than planned, or when we were weary with fatigue but close enough to make the push worthwhile.

However, for the purposes of this feature, we’re concerned with summit fever in the big mountains, the Greater Ranges, the big hitters. This is where the perceived rewards of the summit are all the richer, while the consequences for pushing on are more dangerous due to extreme weather, the effects of altitude and the level of commitment required to reach such remote points. It’s fair to say that summit fever can become much more acute when you’re dealing with the likes of Everest, Denali or Aconcagua.

Many of the tragedies that have played out on mountains like Everest or K2 have been, in part, attributed to summit fever. Whether Mallory and Irvine’s fateful attempt on Everest in 1924; the 1996 Everest disaster, dramatized by the Everest motion picture; or the 2008 K2 disaster, documented in Graham Bowley’s No Way Down – there are those that insist that if the mountaineers involved had not been suffering from some form of summit fever, they’d have recognized the hazardous situation they were walking into and made the decision to turn back, thus averting tragedy.

Another factor is heuristics, the mental shortcuts that humans take when making decisions. Without going into too much detail (we could write a whole feature on heuristics), it can be summed up like this: mountaineers who’ve had success before will believe that they can, and will, be successful again. They have a sort of bias towards their own chances of success. You can get lucky multiple times in the mountains. You may only be unlucky once. Climbers bound for the summit of an 8,000-meter peak will have undoubtedly climbed many peaks prior to the one they’re on. If it was fine last time, heuristics may make them believe it will be fine this time, even if there are warning signs that indicate otherwise.

I’d assert, regardless of whether you’re on the mountain already, or planning to one day climb into a place literally known as the ‘death zone’, that you’re already suffering from summit fever to some degree. The pull of entering the unknown, the dream of standing on the summit of one of these great mountains, is something that many of us can at least appreciate. All mountain lovers have at least a mild case of summit fever.

Summit fever and the poker analogy

• The cost of climbing big mountains makes the decision to turn back more difficult
• This is because you'll have already committed so much to the cause

Unless you’re very wealthy or an elite mountaineer, the trip to these grand summits might be the adventure of a lifetime. This can elevate the importance of reaching the summit beyond the norm. Usually, when aborting from a mountaineering goal, we tell ourselves something like ‘the mountains will be there another day.’ But, when an Everest ascent costs upwards of $40,000 and entails taking months off work and spending significant time away from loved ones, the opportunity to climb the mountain may only come once.

I’m going to call this the poker analogy. You’ve got a good initial hand and you’ve committed a fair few chips. The flop has landed in your favour too, so you raise the stakes with yet more chips. Most fold, but one other player matches your stake. The turn doesn’t go your way but you’ve still got a pretty decent hand. You check, but the other player raises the stakes. You decide to match this. The river goes against you, your hand isn’t quite as strong as you originally hoped it would be and again the other player raises the stakes. What do you do? You’ve committed so much already. Do you see the hand to the end, even though it means committing even more? Or do you fold, throwing away your investment in what was to come?

The investment you’ll have put in to get anywhere near the summit of a Himalayan giant is likely to have been a large one. The odds are that, if the summit is within reach, you’ll feel a lot like the poker player chasing the hand. With so much staked on getting to the top, it will feel absolutely galling to have to turn back, when the glittering prize of the summit is so near.

Summit fever and motivating factors

• There are many motivating factors that fuel the compulsion to summit
• These could be financial reward, prestige, professional progression or social factors

The compulsion to reach the summit is undoubtedly also fuelled by both internal and external motivating factors. As well as the very personal drive to achieve the extraordinary, there’s also the social pressure that comes with a big trip, especially in this day and age. Let’s face, humans crave status. No one wants to be ‘the guy/gal who almost climbed (insert mountain name here).’ That all this may also play out on social media these days only makes an individual’s perceived success or failure all the more public.

Then, there’s other rewards to consider. Sponsored athletes may feel pressure to perform and achieve, to deliver the best content, to keep the funding coming in for more adventures. Many see success on 8,000m peaks as a gateway to financial reward in their professional lives: writing books, giving talks or enhancing their reputation as a guide or inspirational figure. Instructors guiding others may be motivated to achieve a 100% success rate because it’s good for business.

It's well documented that many feel that mountaineering awards, such as the Piolet d'Ors, motivate elite mountaineers to take greater risk for the prestigious title. Status, once again, rears its head.

I’m not saying these motivations hold true for all. Some don’t post anything on social media. Many climb for the love of the mountains, without thought for financial reward. I’m sure the vast majority of guides place client safety way above the achievement of getting everyone to the top. What I am saying, however, is that many possible motivating factors exist when it comes to that final summit push.

Summit fever and high altitude

• The lack of oxygen at high altitude impacts cognitive ability
• Making considered judgements becomes more challenging

Another factor that’s unique to the world’s higher mountains is the effect of high altitude on decision making. With every meter gained at altitude, the air pressure is lower and the amount of oxygen available decreases. Your organs and tissues struggle to get the required amount of oxygen to function normally. This state of reduced oxygen is called hypoxia.

Studies show that this has a profound impact on an individual’s cognitive ability – the ability to think clearly, perform complex tasks and, therefore, make considered judgements. Mix this in with all of the motivating factors above and it’s easy to see how summit fever can lead to tragedy for mountaineers in the death zone.

Many use supplementary oxygen to combat the thin air at altitude, though many purists still attempt high mountains without it. It's likely though that, without bottled oxygen, there's more chance of making less rational decisions.

Shifting the motivation

• Adopt a mindset where the overall experience, rather than the summit, is the objective
• A quality adventure should be the desired outcome, not a summit

I’ve got a list of mountains in a note on my iPhone. Read and write about the world’s wild places for long enough, and you soon develop a bucket list of places that are often singled out for special praise by those who have become acquainted. Triglav, Watzmann, Jannu, Ushba, Kriváń, Malyovitsa, Changabang, Kyrkjetaket, Falketind – just to name a few. I like that the list is slightly esoteric.

Sat around the campfire one evening, I shared this list with an adventurous buddy of mine. “These are the peaks you want to climb?” he asked.

“No, these are the mountains I want to see,” I replied.

This is a list of mountains, not a list of peaks. These are places I want to experience, not necessarily to climb. Don’t get me wrong, while getting to the top of some of them would be great (though some are way beyond my current capability), I’m more interested in exploring these mountains in their entirety, perhaps sharing the journey with others, getting to know the people who live in their shadows, sampling the local cuisine, watching the local wildlife through my binoculars, enjoying the sensations of simply being in the mountains.

There are many cliches that describe this mindset: ‘the journey is the destination’ or ‘the experience is the objective’ are two that spring to mind. As cliched as these may be, they’re a healthier mindset than being hell-bent on a summit, altering the expectations of what will be gained from the overall experience and shifting the motivation for being there in the first place. The quality of the adventure is the main outcome.

I'd hope that, if I was ever on a big mountain faced with the decision to push on regardless of the risk or to return to basecamp, I'd chose the latter. In truth, until you're up there, it's hard to know.

Amazon Prime Day is upon us, so we've rounded up the best Yeti bundles. These bundles allow customers to purchase multiple Yeti products at once, and save big on all of them. 

This year's Amazon Prime Big Deals Days are on October 8 and 9, starting at 3 a.m. EDT on the first day in the US, and 12 a.m. BST in the UK. The deals will run for 48 hours.

To get these deals, you'll need to be an Amazon Prime member. You can join Amazon Prime for $14.99 per month in the US, or £8.99 per month in the UK. If you've not signed up for Prime before, you can get a 30-day free trial that will see you through the Prime Big Deals Days, which you can cancel later if you decide not to continue.

Quick links

US deals

Amazon: deals on Yeti gear updated daily
Bass Pro Shops: up to 25% off clearance deals
Dick's Sporting Goods: deals on cups and coolers
Yeti Rescues: refurbished coolers and bags

Best Yeti bundles

Although we can't yet find any UK deals, UK customers can get 15% off Yeti gear on the Yeti website through the emergency services discount, which is open to all emergency service personnel including NHS staff, firefighters and members of the armed forces. 

More deals

If you need a Yeti cooler, bottle or mug right now, here are today's best prices for a wide range of gear, updated daily. We're always adding products to our price checker, so check back often to see what's new.

FAQ

US deals

Amazon: deals on Yeti gear updated daily
Bass Pro Shops: up to 25% off clearance deals
Dick's Sporting Goods: deals on cups and coolers
Yeti Rescues: refurbished coolers and bags

Best Yeti deals

Although we couldn't find any deals for UK customers, watch this space before and during the Prime Big Deals Days to catch the best reductions. 

UK customers can get 15% off  Yeti through the emergency services discount, which is open to all emergency service personnel including NHS staff, firefighters and members of the armed forces. 

More deals

If you need a Yeti cooler, bottle or mug right now, here are today's best prices for a wide range of gear, updated daily. We're always adding products to our price checker, so check back often to see what's new.

FAQ

US deals

Amazon: deals on Yeti gear updated daily
Bass Pro Shops: up to 25% off clearance deals
Dick's Sporting Goods: deals on cups and coolers
Yeti Rescues: refurbished coolers and bags

Best Yeti deals

Although we couldn't find any deals for UK customers, watch this space before and during the Prime Big Deals Days to catch the best reductions. 

UK customers can get 15% off  Yeti through the emergency services discount, which is open to all emergency service personnel including NHS staff, firefighters and members of the armed forces. 

More deals

If you need a Yeti cooler, bottle or mug right now, here are today's best prices for a wide range of gear, updated daily. We're always adding products to our price checker, so check back often to see what's new.

FAQ

US deals

Amazon: deals on Yeti gear updated daily
Bass Pro Shops: up to 25% off clearance deals
Dick's Sporting Goods: deals on cups and coolers
Yeti Rescues: refurbished coolers and bags

Best Yeti deals

Although we couldn't find any deals for UK customers, watch this space before and during the Prime Big Deals Days to catch the best reductions. 

UK customers can get 15% off  Yeti through the emergency services discount, which is open to all emergency service personnel including NHS staff, firefighters and members of the armed forces. 

More deals

If you need a Yeti cooler, bottle or mug right now, here are today's best prices for a wide range of gear, updated daily. We're always adding products to our price checker, so check back often to see what's new.

FAQ

US deals

Amazon: deals on Yeti gear updated daily
Bass Pro Shops: up to 25% off clearance deals
Dick's Sporting Goods: deals on cups and coolers
Yeti Rescues: refurbished coolers and bags

Best Yeti deals

Although we couldn't find any deals for UK customers, watch this space before and during the Prime Big Deals Days to catch the best reductions. 

UK customers can get 15% off  Yeti through the emergency services discount, which is open to all emergency service personnel including NHS staff, firefighters and members of the armed forces. 

More deals

If you need a Yeti cooler, bottle or mug right now, here are today's best prices for a wide range of gear, updated daily. We're always adding products to our price checker, so check back often to see what's new.

FAQ

US deals

Amazon: deals on Yeti gear updated daily
Bass Pro Shops: up to 25% off clearance deals
Dick's Sporting Goods: deals on cups and coolers
Yeti Rescues: refurbished coolers and bags

Best Yeti deals

Although we couldn't find any deals for UK customers, watch this space before and during the Prime Big Deals Days to catch the best reductions. 

UK customers can get 15% off  Yeti through the emergency services discount, which is open to all emergency service personnel including NHS staff, firefighters and members of the armed forces. 

More deals

If you need a Yeti cooler, bottle or mug right now, here are today's best prices for a wide range of gear, updated daily. We're always adding products to our price checker, so check back often to see what's new.

FAQ

US deals

Amazon: deals on Yeti gear updated daily
Bass Pro Shops: up to 25% off clearance deals
Dick's Sporting Goods: deals on cups and coolers
Yeti Rescues: refurbished coolers and bags

Best Yeti deals

Although we couldn't find any deals for UK customers, watch this space before and during the Prime Big Deals Days to catch the best reductions. 

UK customers can get 15% off  Yeti through the emergency services discount, which is open to all emergency service personnel including NHS staff, firefighters and members of the armed forces. 

More deals

If you need a Yeti cooler, bottle or mug right now, here are today's best prices for a wide range of gear, updated daily. We're always adding products to our price checker, so check back often to see what's new.

FAQ

Amazon Prime Day is underway, and right now you can pick up the beefy Stanley IceFlow Bottle with Cap and Carry+ Lid 50oz for just $41.25 at Amazon. That's a healthy saving of 25% off the list price for this eco friendly water bottle that keeps drinks cold for 15 hours.

With the IceFlow, Stanley combines a sleek design with featherweight technology for on-the-go transport, while the rotating Cap and Carry Lid means drinking your ice-cold water takes just a few light twists. It's designed for easy hydration whether you're hiking or at the office.

The IceFlow has a soft grip for carrying comfort and is made from 90% recycled stainless steel. This deal applies to the Fog Glimmer, Lavender, Lapis, New Alpine, Black Glimmer, Pool, Cream Glimmer and Lapis Glimmer colorways only.

If the 50oz sounds a little too unwieldy for the types of adventures you like to take, you can also grab 25% off the 36oz version, for a sale price of just $33.75.

We'll be keeping you updated on all the best Amazon Prime Day camping deals, so keep checking back for great discounts on all your favorite gear.

Not in the US? Scroll down to the bottom of this page for today's best deals on the Stanley IceFlow Bottle where you are.

Not in the US? Here are today's best deals on Stanley IceFlow Bottle near you.

• The best hiking water bottles: stay hydrated at camp and on the trails

Amazon Prime Big Deals Day is underway, and right now you can pick up the highly sought-after Yeti Rambler 46oz water bottle with chug cap for $44 on Amazon. That's 20% off the regular list price for this hefty chugger, from a company that rarely discounts its products.

Yeti’s reputation for building robust, practically bulletproof drinkware continues with the Rambler series. Made with stainless steel, this double-wall vacuum water bottle keeps your drinks hot or cold. 

The screw lid has a convenient carrying handle (though if you drop it, it probably won’t dent), and under the lid is a screw-on plastic chug cap, which is basically a drinking spout which makes it easy to drink out of this without dumping water on your face.

If the 36oz sounds like a little bit too much for you to handle, the Yeti Rambler 30oz water bottle with chug cap is also down by 20%, to just $30.40.

This deal applies to the X colorway. We'll be keeping you updated on all the best Amazon Prime Day Yeti deals, so keep checking back for great discounts on all your favorite gear.

Not in the US? Scroll down to the bottom of this page for today's best deals on Yeti Rambler water bottles where you are.

Not in the US? Here are today's best deals on the on Yeti Rambler water bottles near you.

• The best hiking water bottles: stay hydrated at camp and on the trails

Step aside pumpkin spice lattes – there's a new drink in town for fall and it's perfect for those of you who spend long days on the trail. Next time you're lacing up your best trail running shoes for an extended adventure, you can fill your water bottle with Skratch Labs limited-edition apple cider flavored hydration mix.

This seasonal offering from the Boulder-based nutrition brand can be taken hot or cold, and the brand jokes on Instagram that they've brought it back due to "peer pressure" from fans.

The brand says the flavor is ideal for "crisp fall morning rides and runs, and chilly winter adventures" and like all of its flavors, it's designed to help you hydrate faster when you're sweating buckets thanks to glucose, sodium, potassium, calcium and magnesium that's easy on your gut.

Joking or not, their followers are clearly happy about the news, with one writing that they had already ordered three bags and another begging, "Will you warn us when it’s about to stop selling for the season so we can access our stock?"

Skratch Labs Apple Cider hydration sports drink is available on Amazon where you can scoop up 20 servings for $21.95 for a limited time only. Not in the US? Here are the best deals on Skratch Labs hydration mixes near you: 

• The best active nutrition 2024: bars, gels and drinks to fuel your outdoor adventures

After 60 years of mountaineering, climbing addict Richard Johnson feared the worst. Suffering two severe knee twists on a winter climb, he faced a painful future without his lifelong hobby.

With waiting lists long and risks high, Johnson enlisted the help of the private Spire Little Aston Surgery, who promised to get him back on his feet with a robot-assisted knee surgery.

After much consultation, Johnson underwent a ‘Mako Robotic-Assisted’, knee surgery. After creating a 3D image of James’ injuries, a robotic arm, guided by orthopaedic surgeon James Arbuthnot, performed James' knee replacement, starting the outdoor nut on the road to recovery. 

Some seven months later, Johnson, and his knee, could be found scaling the Dolomites, whilst getting on with his other hobbies of mountain biking and indoor climbing pain free.

“I’ve been a regular visitor to the Dolomites since 2002”, Johnson told Lichfield Live.

“Just a few months ago, I couldn’t walk without pain. Now, I'm back to cycling, rock climbing and even mountain climbing.”

• The best women's climbing shoes 2024 for indoor climbing sessions, valley cragging and all-day mountain adventures
• Types of rock climbing shoes our expert guide

Whether it's continuing to pull on your hiking boots for a ramble in the wild or going for a walk in your local park, researchers are convinced of the merits of staying active as you age. Luckily for veteran wildlife expert Peter Gros, his job has ensured he’s kept moving outdoors into his 70s.

“Staying active as I’ve grown older has helped me stay sharp physically and mentally, and postponed aging,” says Gros, who’s been thrilling generations of wildlife lovers on screen for nearly 40 years as the co-host of Mutual of Omaha’s Wild Kingdom.

Growing up in New York’s Hudson Valley, Gros says he was exposed to the benefits of spending time outdoors early on in life and for him, the nature component is as vital as the exercise.

“I still find that activities like hiking or biking outside not only keep me physically fit but elevate my mood, sharpen my cognitive abilities and significantly reduce stress.”

According to a 2021 review of scientific research, staying physically active throughout your life is one of the biggest indicators of so-called successful aging – that means lowering your risk of chronic disease, and cognitive decline and improving your sense of well-being. Researchers at Harvard Health associate daily exercise with adding about 1.6 years to your life expectancy. 

Though it’s common to experience a “slowing down” or loss of strength as you age, Gros says he hasn’t experienced any such difficulties yet, and plans to continue to mountain bike, hike, ski and swim even when he does begin to feel signs of aging, particularly as the world moves at an ever-increasing pace.

“Spending time in nature provides a much-needed escape from the constant digital overload we see these days and offers a sense of peace and rejuvenation that is hard to find elsewhere.” 

No matter how old you are, you’re getting older, and Gros has the following five tips for staying active as the years go by.

1. Make it regular

“I enjoy blending the outdoors into my daily routine because it rejuvenates my body and mind in an enjoyable way,” says Gros, who advises setting goals for your daily exercise and aiming to improve in some way by one percent each day.

The one percent rule, described by Atomic Habits author James Clear as Continuous Improvement, means that you make such tiny changes that you don’t notice them day to day. For example, if you go out and walk for 30 minutes today, you could just go for 18 seconds longer tomorrow and then keep adding more time, picking up the pace, or adding alittle weight to your backpack. By the end of the year you’re 37 times better than when you started, but the key, according to Gros, is making it regular. 

If you're interested in technology, apps for your phone can remind you to get up and move when you've been sitting for too long, while sports watches can even design daily workouts for inspiration.

2. Don’t retire if you enjoy what you do

Many of us work towards retirement as a goal and assume we'll have more time to exercise when we stop working, but Gros says, you don’t necessarily have to give up your job just because you reach a certain age.

“Don’t retire if you enjoy what you do,” says Gros, who took over as co-host of Wild Kingdom in 1985 and describes it today as “the best job in the world.”

Depending on what your job is, it can be a great way to keep you active, and if it isn’t?

“Keep planning the next healthy, active trip,” says Gros.

3. Make friends

Though spending time in nature has proven to be hugely beneficial for your health, there’s also evidence to suggest that exercising with others is an important factor, and Gros says making your activities social increases the benefits.

“Many activities can be social, especially in nature, whether it’s joining a local walking group or participating in a local river clean up,” says Gros, who likes to involve as many family members as possible in his activities. 

“My children started on long, day hikes on the wooded trails wearing their backpacks. Those trips have evolved into an annual Yosemite National Forest trip that includes camping, backpacking, rafting and great storytelling around the campfire.” 

4. Keep it simple

His job at Wild Kingdom might have seen him scuba diving with great white sharks, jumping out of a helicopter and undergoing extensive ditch training to perform aerial surveys of North Atlantic right whales, but experiencing nature and staying active really doesn’t have to be complicated.

“Take time to notice the natural beauty around you, whether it’s enjoying a walk around your neighborhood or exploring your backyard, a local park, or for more grand adventures, going on a trip to experience our beautiful National Parks. “

Though Gros says he personally finds immense joy in hiking, mountain biking and mountain climbing, aging readers who may not be as adventurous can find the same benefits in a simpler activity.

“I highly recommend walking in nature. It’s a gentle yet powerful way to stay active, offering tremendous benefits for physical, mental and emotional well-being. The simple act of walking amidst nature’s beauty can invigorate your spirit and keep you feeling young at heart.

5. Pack the essentials 

No matter what activity you choose to do, and who you plan to do it with, Gros’s final piece of advice is to go prepared.

“It’s wise to be prepared for walks in nature, especially in more secluded areas like the backcountry of state parks.”

For a hike, be sure to wear or pack the hiking essentials, while even a gentle walk requires the following to help you stay comfortable and safe out in the elements:

• A good pair of well-broken-in hiking shoes
• A lightweight, wide-brimmed hat
• Sunscreen with an SPF of 30 or higher
• A lightweight water bottle to stay hydrated

• The best trekking poles 2024: take the pressure off when you're out on the trails

Muscle soreness and injuries are common among runners – and many reach for pain killers such as ibuprofen without much thought. But did you know that ultra-distance running events have banned the use of ibuprofen because of the health dangers? We ask the experts why you shouldn't take ibuprofen when running.

What is ibuprofen?

Ibuprofen is a commonly used nonsteroidal anti-inflammatory drug (NSAID). Carolina Goncalves, the superintendent pharmacist at Pharmica, reveals the science of the over-the-counter treatment. She says: “Ibuprofen exerts its effects by inhibiting the cyclooxygenase (COX) enzymes, which play a key role in the synthesis of prostaglandins – the compounds involved in inflammation and pain signalling. 

“Therefore, taking ibuprofen before, or while, running can blunt pain perception.”

Ibuprofen and runners

Research shows that many endurance runners regularly use NSAIDs. Indeed, one study before the 2016 London Marathon found that 46% of runners said they would take an NSAID during the race.

Other research revealed that up to 75% of runners take NSAIDS in longer distance running events. 

Health dangers of ibuprofen for runners

There are a number of key reasons why taking ibuprofen before, or while, running can have a negative outcome for a runner’s health. 

Masking the pain

Firstly, Carolina points out that the very fact that the ibuprofen is numbing the pain can lead to further injury.

She says: “Pain serves as an important signal to prevent overexertion and injury. By masking this pain, ibuprofen can lead individuals to inadvertently push their bodies beyond safe limits, potentially resulting in musculoskeletal injuries or exacerbating existing conditions.”

Renal issues 

Carolina explains what happens to the kidneys when runners take ibuprofen. She says: “Exercise, especially running, triggers the redistribution of blood away from organs, such as the kidneys and towards skeletal muscles. This reduction in renal perfusion, combined with the dehydration often associated with prolonged physical activity, can exacerbate the damaging effects of NSAIDs. 

“Ibuprofen further reduces prostaglandin synthesis, which normally helps maintain adequate blood flow to the kidneys under stress. As a result, there is an increased risk of renal ischaemia (restricted bloodflow) and acute kidney injury, particularly in the context of exercise-induced dehydration.”

Running ultramarathons can have more potential risks for acute kidney injury (AKI). Research shows there are increased rates of AKI in those who took ibuprofen.

Stomach problems 

Another risk associated with taking ibuprofen before, or when, running is gastrointestinal irritation. Caroline explains: “The inhibition of COX-1 by ibuprofen reduces the production of protective gastric prostaglandins, which compromise the integrity of the gastric mucosa – stomach lining – and increase susceptibility to gastric irritation, ulcers and bleeding. 

“This effect can be particularly concerning during running because the jostling motion and reduced blood flow to organs can further aggravate gastrointestinal tissues, heightening the risk of abdominal pain.”

Body temperature

Thermoregulation describes the body's ability to maintain its core temperature . This can also be affected by ibuprofen. Carolina says: “Prostaglandins play a role in the body's response to heat stress, including sweating and blood vessel dilation to dissipate heat. 

“By inhibiting prostaglandin production, ibuprofen can impair these thermoregulatory responses, making it more difficult for the body to cool itself during prolonged or intense exercise. 

“This can increase the risk of heat-related illnesses, such as heat exhaustion or heat stroke, which are already concerns during running, particularly in hot or humid conditions.”

Sweat and illness

Abbas Kanani, the superintendent pharmacist at Chemist Click, points to issues with ibuprofen and sodium levels. He says: “Running can cause excessive sweating and water consumption and because ibuprofen can affect kidney function and sodium balance, this can increase the risk of low blood sodium levels, a life-threatening condition known as hyponatremia."

What's the evidence: ibuprofen issues for runners? 

As we have seen already, there are a number of studies on athletes and how ibuprofen affects them. There is also a body of research focused on runners. 

Dr Luke Powles, associate clinical director with Bupa Health Clinics,  points to two studies. He says: “A study of marathon runners has shown that taking analgesics, like ibuprofen, before and after engaging in sports can increase the risk of cardiovascular, gastrointestinal and kidney damage. The more ibuprofen taken, the greater the risk of damage to these parts of your body.

“Other research concluded that a third of those surveyed through a parkrun study had an adverse reaction to NSAID, including gastrointestinal discomfort, heart burn, nausea and vomiting, diarrhoea and gastrointestinal bleeding.”

Another study by researchers at the Stanford University School of Medicine (and several other institutions) found that people who take ibuprofen while running very long distances double their risk of acute kidney injury.

What to do about pain from running?

Dr Powles makes it clear that if you have pain from running you should speak to a health professional before reaching for analgesics like ibuprofen, especially if you have kidney disease. 

He says: “Other non-medicinal treatments may help to manage your pain, like applying ice or heat to areas where it hurts, using supportive braces or bandages, sports massage therapy or complementary therapies like acupuncture or dry needling."

Taking a break from running so that you body can heal is also very important.  

Ibuprofen can be a useful remedy for managing some injuries and supporting recovery but you should check with a health professional that ibuprofen is suitable for you. Dr Powles adds: "It’s important to read the medication’s instructions before taking ibuprofen. It’s advisable to take it with water, milk, juice or a meal and not on an empty stomach. Never exceed the daily maximum dosage and stop taking it if you continue experiencing pain, you start to feel unwell, or your symptoms last for longer than three days.”

Half the population will face the menopause – and usually the progress from perimenopause to menopause occurs for women in their 40s and 50s. Running through the menopause years can have many benefits, but as Fiona Russell looks back on the last decade, she reveals 13 of the things she wished she had known before running into the menopause. 

First, what is menopause?

Menopause is a natural process and occurs when the ovaries no longer release an egg every month. This results in the end of the menstrual cycle (periods) and, therefore, the opportunity for reproduction.

At the same time, hormones including oestrogen, progesterone and testosterone, which are produced by the ovaries, decrease, while the cortisol level (known as the stress hormone) increases.

In the UK, the average age for a woman to reach menopause is 51 and it is diagnosed as the cessation of menstruation for at least 12 months. Meanwhile, peri-menopause, which are the years prior to menopause can last around five to 10 years. For most women, symptoms start in early to mid 40s.

13 things I wish I'd known before running into the menopause

1 The list of symptoms is vast 

Before I discovered I was in the peri-menopause stage in my mid-40s, I knew of only a few outcomes of menopause and that was the end of my periods, as well as hot flushes and night sweats. I quietly rejoiced that I would to longer face the monthly annoyance and reckoned I could deal with a few flushes.

But then, peri-menopause arrived and I discovered that there are many more health-related issues connected to the changes in my hormones. 

The first symptom was muscle cramps so sore and long-lasting that they caused muscle tears. I had to stop swimming due to excruciating foot and legs cramps. I ended up with hamstring and calf cramps during longer runs and hand and abdominal cramps when I did circuits sessions. 

I then started to do some research and this is the list of symptoms I came up with: Brain fog, memory loss, anxiety, insomnia, low libido, osteoporosis, ITUs, itchy skin, migraines, hair loss, dry skin, dry eyes, incontinence, weight gain (usually around the mid-drift), muscle loss and weakness and associated lower metabolism, reduced motivation, joint pain and inflexibility, slower pace and also slower recovery. 

As you will discover, if you read on, many of these symptoms affected me to a lesser or greater degree as a runner

2 Even if you’re a fit runner, the menopause will still affect you

I had assumed that because I was fit and healthy and my periods had rarely been an issue for two decades, I would fly through the menopause. But then came the many years of peri-menopause and numerous symptoms that affected me before I even reached menopause.

I think that because I am a fit and healthy runner, I noticed many of the symptoms. I am so attuned to how my body should perform and react to  exercise such as long runs or faster running sessions, that when peri-menopause hit I realised things weren’t quite right.

For example, as well as the muscle cramps, I found the time it took me to recover after running was longer than before. I became slower generally, although this was a gradual slowing down rather than all of a sudden.

I lost muscle mass and definition and the incidence of joint pain and injuries increased. 

Perhaps because of all of the above, my motivation for running dwindled and the confidence in how I looked and what I could achieve took a knock.

3 There is no 'after the menopause'

Many people talk about “getting through the menopause” or “post-menopause” but I learned that because the hormones do not return return to the levels of my 20s and 30s, I will be forever in the menopause.

4 HRT could be your saviour

HRT - or Hormone Replacement Therapy, which comprises both oestrogen and progesterone  – works very well for me.  It is not for everyone and there are medical reasons why some women can’t use HRT.

However, the days of HRT being on the medical blacklist are long gone. A wealth of more recent scientific research argues that HRT is safe for use in menopause and, for many women, the benefits far outweigh the risks if you are of a healthy weight.

It’s still important to discuss HRT advantages and disadvantages with a menopause specialist to make the right personal decision. 

When I think about running, HRT has helped me with reduced muscle cramps, weight maintenance and strength. 

Other symptoms have subsided, such as hot flushes, night sweats, itchy skin, heavy periods, migraines, ITUs and incontinence, which have made me feel generally better and, therefore, allowed me to stay fit because I have carried on running.  

Longer term, HRT is known to reduce the likelihood of osteoporosis – a thinning of the bones –  which will be important to me if I want to remain a strong runner. 

5 Testosterone can help, too

Before the menopause, I thought of testosterone as a male-only hormone. But women have testosterone, too, and as you get older it naturally decreases. 

The final piece of the HRT jigsaw for me has been testosterone replacement. Not all doctors will prescribe testosterone for women because it is still considered off-licence but many do. It is usually only prescribed to women for issues of low libido.

I have been fortunate to gain a prescription and it has helped with the relief of many symptoms including insomnia, anxiety, brain fog, lack of concentration and, to some extent, joint pain. None of these symptom reductions are scientifically supported (so far), but I know many women in the menopause years who say the same as me.

As a runner, the reduction of many menopause issues have allowed me to continue to enjoy my favourite sport.

6 Walking is also my friend

Before the perimenopause years, I ran more than I walked. Now, in the menopause years, I walk more than I run.

I enjoy many more miles of hiking in the hills and mountains and I find this activity gentler on my body, which also means I recover more quickly.

When out for a long run, I tend to walk the hills and run the flats and downhills. I am happy to cover the distance a bit slower and I prefer to put my body under less stress and pressure.

7 Trail running is better than road running 

I find trail running compared to road running better for my body. I used to run on tarmac and  trails and now I try to always choose trails over tarmac. I find that if I run too many miles on harder surfaces, I end up with sore joints and muscles. This could be because I have become less flexible during menopause and, certainly, my joints seem more susceptible to aches, pains and injury. 

Running on trails and hill paths allows for a wider range of movements, compared to the repetitive motion of road running. I think this helps to keep my brain engaged with running, which is beneficial to my long-term mental health.

8 I need more yoga in my life

Yoga has been a huge benefit to my overall physical well-being and especially my flexibility as I have progressed from peri menopause to menopause. I have always known the benefits of yoga but now I feel the advantages.

9 Heavy weights are the right choice

Like many women, I thought that a weights session for maintaining and building muscle should focus on ‘“reps”. That is, increasing the number of repetitions of lifting weights, such as dumbbells and kettlebells, to improve strength. 

These days, the evidence points more to women lifting heavier weights in exercises such as squats, bench presses and deadlifts for fewer reps and to the point of failure if they want to maintain muscle mass during peri and menopause.

Next Level by Dr Stacy Sims reveals the reasons for lifting heavy weights, which include stimulating muscle-building stem cells, ramping up metabolic rate, building bone and improving cardiovascular and general health.

Heavy weights are now part of my weekly programme as a runner. 

10 A skort is a brilliant cover up

I discovered running skorts in my 40s and they have been a great asset through the menopause years.

In my early 40s, I suffered with heavy and irregular periods and sometimes I would have a bleed when I didn’t expect it. The skort provided a cover up and meant I didn’t end up embarrassed. It is also much easier and less obvious using sanitary towels under a skort. 

It was the same urinary leaks due to incontinence. Having a skirt over tight fitting shorts means no one notices if you have a leak and you can wear pads without the anxiety of others seeing them.

Many women also appreciate a skort for general sportswear because the skirt provides a more flattering cover up if you are not so keen on the look of your upper thighs and bum. Lots of women have low body image confidence in the menopause and the skort can be a blessing. 

11 Clothing choice is important

Since menopause, my body has lost its ability to regulate my temperature effectively.  So, I get very hot and I also get very cold. Sometimes, my temperature sits in the middle of this frame but usually I am overly hot and sweaty, or I am much too cold.

I have found that the best solution is layering of clothes. I wear a short-sleeved baselayer, then a long-sleeved baselayer, then a windproof jacket or a waterproof jacket. I usually find I need to take these off and on numerous times during a run.

I always carry a spare insulated layer in my running pack, too, and plenty of water because when I sweat I become dehydrated. 

I simply can't cope with being too hot – it makes me angry – and I also can't manage if I am too cold.

12 Talking to other women helps

I had no idea I would spend so much time talking to other women about menopause. I don’t recall my mum talking about menopause and because I assumed I would sail through the “life change” I didn’t expect it would be a big topic. 

But as with so many issues in life, talking really does help. Sharing experiences with other women, especially my running friends,  talking to men so that they are informed about the experiences of women, giving talks at workplaces and also writing about an active menopause are a big part of my life and work now.

13 You can rediscover your running mojo 

There are lots of ways to find your running mojo again when the symptoms of menopause throw up obstacles. For example, I have found that I needed to reframe my goals and I now prefer “adventures” to races. Adventures with friends are less pressure and more fun, yet they still keep me fit. 

I was also fortunate to meet a group of like-minded female runners who get the difficulties of menopause. We all motivate each other.

As well as running, I like to do other sports and strength sessions, to maintain my motivation for my favourite activity of running. 

If like me, you love to lace up your trail running shoes or hiking boots and hit the trail regularly, you might find that your hamstrings are feeling a little tight these days – especially if you’re not great about stretching regularly.

Running and hiking place load your hamstrings – a collective term used for the three muscles that run down the back of your thigh from your sitting bones to the back of your knee – and that’s not a bad thing. Adding load to muscles helps make them stronger, and strong leg muscles assist with balance as well as your ability to perform everyday functions like standing. Until it doesn’t.

Overloading your hamstrings, whose job it is to bend your knee, doesn’t make the muscles shorter – it just feels that way. What it can do, however, is inhibit the ability of your hamstrings to move through their full range of motion – by nature, hiking and running move your knees and hips through a fairly short range of motion and when you do these movements on repeat, it can mean you feel pretty stiff when you go to put your shoes on in the morning.

Why does it matter if I have tight hamstrings?

I’ve been teaching yoga for 15 years, mostly to athletic populations, and unyielding hamstrings are something I see a lot of. You don’t need to have any aspirations to get your leg behind your head for tight hamstrings to be an issue – because your hamstrings originate at your pelvis, when they grow tight they can hold your pelvis in a posterior tilt, and that has knock-on effects. Research shows this can lead to postural issues, lower back pain and problems with balance. 

Furthermore, your hamstrings share tissue with your calves, and tightness in one often signals tightness in the other, which can leave you prone to running injuries like Achilles tendonitis, strains and shin splints. But that’s all worst-case scenario.

In reality, some tightness in your leg muscles is a normal part of hiking and running, and it can actually help you if you’re a sprinter. It’s not an issue unless it’s causing you pain or affecting your ability to perform daily activities. That’s why doing some mobility exercises such as those provided by yoga can be helpful.

Half Splits for runners and hikers

You might not reasonably expect to be able to do the splits as a runner, nor is there any functional reason to do so, but one of my favorite poses to offset the tightness I feel in my own hamstrings after running and hiking is a pose called Half Splits. 

Much as it sounds, Half Splits is a variation on splits that’s much more accessible and can easily be incorporated into any stretching sequence, such as my yoga stretches for runners.

But there’s a caveat. Without a little guidance, it’s easy to do Half Splits in a way that basically does almost nothing for your hamstrings. Check out this picture of me doing Half Splits the way I usually see people doing it:

In this picture, you can see my back is rounded so I can bring my hands to the floor. But why does that matter? After all, I’m doing Half Splits to stretch my hamstrings, so why does it matter what my spine is doing? The answer lies in the origin and insertion points of my hamstrings. 

Because these amazing muscles originate on my sitting bone and insert just below the back of my knee, if I round my back like this I’m further posteriorly tilting my pelvis. That actually means I’m moving the two ends of my hamstrings closer together. Not helpful when I’m trying to stretch them, right? 

Read on for what to do instead.

How to do Half Splits properly

After you’ve been out on a run or hike, unroll your yoga mat for a few minutes of stretching. For Half Splits, you’ll want to step one foot back and bring your back knee down. If that hurts your knee, place a folded towel under it then do the following:

• Forget about bringing your hands to the floor. Grab two yoga blocks (large books will do if you’re stuck) and place one under each hand on the tallest setting.
• Straighten your front leg as much as you comfortably can. You may need to slide your heel forward a little to avoid sitting back on your heel.
• Move the blocks if you need to so that your hands can stay comfortably under your shoulders and lift your chest, lengthening your spine rather than folding over your leg.
• Make a small bend in your knee, then see if you can tilt your sitting bones back so you’re moving the origin of your hamstrings away from the insertion.
• If you can do so without strain, slowly begin to straighten your knee again without letting your sitting bone roll under.
• Dorsiflex your ankle to draw your toes towards you to also stretch your calves.

 Now your Half Splits should look more like this:

At first, the muscle spindle stretch receptors (cells within the muscle that detect changes in tension and length) will start telling your nervous system to contract the muscle to avoid injury, but stay here for a few breaths and that firing will stop. 

When it does, you can take things a step further by contracting your quadriceps to actively straighten your knee, then contract your hamstrings and press your heel into the ground. Hold this for a few breaths, essentially strengthening your hamstrings in a lengthened position, then release again and you’ll probably notice a difference straight away. 

If Half Splits is not appropriate for you, grab a yoga strap or a belt instead, lie down on your back and stretch your hamstrings with this posture:

• How to choose a travel yoga mat for active adventures

Daredevil French base jumper Fred Fugen has fulfilled a childhood dream by going on a magic carpet ride, though in the Italian Dolomites, rather than the deserts of the Middle East. 

It’s a project he’s called Alladin (sic) Skylab, and he’s been prepping for it for over a year, though he has 20 years of experience with paragliding wings, ultralights, hang gliders and wingsuits. 

He describes Alladin Skylab as, “a one-year process of testing, base jumping with many different minimal suits and clothes.” 

His mission was to create a low-tech minimal base jumping rig that relied solely on the rigidity of his tensed body to maintain its form with no inflatable components.

Having created a rig that he thought was up to the task, he’s spent the last few months testing it out, and finally managed “to domesticate and ride this fury carpet.” Great turn of phrase!

Fugen made 40 training jumps before being ready for what he calls his “masterpiece with this rug,” and teases that there’s “More to come soon!”

The TikTok video below shows the “flight” from a different angle showing the other wingsuiters who helped the film the stunt.

“Magical three-way flying carpet and wingsuit ride in the Italian Dolomites mountains,” writes Fugen. “Now that the real magic carpet got out of its secret Ali Baba cave somewhere in France, we can let us taste and feel the magic of the pinnacle meeting between the very low-tech ancestral minimalist carpet science, and the very high-tech, high-end wingsuit technology…

“Aladdin's point of view was like sparkling stars turning around,” he says, adding, “Wingsuiters view was a dreamy unbelievable surrealistic UFO flying carpet.”

And just in case you have an old rug and a mountain in the back yard, don’t try this at home, kids!

• The best sunglasses 2026: for hiking throughout the year
• The best windbreakers 2026: beat the weather and stay warm outdoors

Meet the reviewer

Supergoop Every Single Face Watery Lotion SPF 50: first impressions 

If you're used to spending long days on the trail or on belay, good sun protection should be at the top of your list and you should apply sunscreen no matter what season you're in. The more hours you spend outdoors, the more likely you are to opt for cheaper sunscreen to keep costs down, and in doing so, you might be used to greasy skin and stinging eyes when you start to sweat. This sunscreen provides robust broad spectrum protection without weighing you down or feeling greasy.

You might take one look at the name and assume that this sunscreen has something to do with Gwyneth Paltrow; it doesn't. Supergoop is a sunscreen company formed in 2005 (one year before the Hollywood actress' Goop) by Texan Holly Thaggard. The story goes that after one of her friends was diagnosed with melanoma, she lobbied to get sunscreen pumps into schools in Texas. Fast forward nearly 20 years and today her brand is responsible for 40 different SPF skin products.

The idea behind this product is that, while many of us should be wearing SPF every day, most of us don't because it doesn't feel nice. Every Single Face aims to get around that with a formula that you don't notice when it's on your skin, and we think they've done a terrific job. This lotion is easy to apply thoroughly but doesn't leave your skin feeling greasy at all, which means you're more likely to use it.

It has a slight, pleasant scent but basically, once it's on your face you forget it's there and we've tested it on hikes, trail runs, via ferratas and pool days already this summer and have yet to see a sunburn. It comes in a round bottle which we've found slides nicely into the shoulder strap pockets of backpacks. The only real downside is the price, which is premium, but we've stretched it out by bringing along cheaper stuff for our bodies and saving this for faces only.

Supergoop Every Single Face Watery Lotion SPF 50: in the field

As a hiker and trail runner, I'd say I'm pretty conscientious about sun protection, mostly because I lived in the high Rockies for years where the sun is truly ferocious. However, when it comes to buying sunscreen, I usually just look for something that's at least SPF 30 and isn't too expensive. As a result, I spend a lot of time with a greasy face and stingy eyes.

I got this sunscreen as part of a goodie bag while on a press trip to Corsica with The North Face this spring and I've ended up taking it with me on subsequent trips to the Lake District, Gran Canaria, Corfu and most recently, Verbier. In all of those places, I saw a nice dose of sunshine and had ample opportunity to put this to good use.

Here’s how it performed:

Performance

Because this is a high-protection formula, I expected it to be a little harder to spread but instead it has a nice, thin consistency and is really easy to apply. To my delight, it doesn't feel greasy at all and in fact, on a recent three-day running trip in the Alps, I forgot to wash my face in the evening after wearing it all day – ordinarily I can't wait to wash off sunscreen.

It has a nice, clean scent, feels totally weightless and non-greasy and whether I've been trail running in 80-degree weather in Greece or hiking all day in the UK, it never ends up in my eyes, much to my relief.

I've been following the directions, reapplying every two hours and using a sun hat and haven't had any issues with sunburn or any skin reactions, so in terms of how it feels and behaves on my skin, I have zero complaints.

Sustainability

Sustainability is always an issue with sunscreen, because while it protects our skin against the sun, it's not so great for the creatures of the sea. This is a chemical-based formula, which makes it not reef-friendly, so I wouldn't use this for spending time in the sea (learn more about the differences between chemical and physical formulas in my article on how to decode the label on your sunscreen).

That said, Supergoop does claim that all their formulas are cruelty-free and reports that their shipping boxes and packing contents are 100% recyclable which does earn them some eco creds back.

Value

I won't lie. This is one expensive bottle of sunscreen at $20 per ounce and there's no way I'd have picked it up in the shop without trying it first. That said, if you're in the market for a really high-quality, non-greasy sunscreen that won't upset your skin, you do get good value and high protection from this formula. I've made mine last by only using it on my face and relying on cheaper stuff for the rest of me, and honestly I can see myself buying more of it when it finally runs out.

Supergoop Every Single Face Watery Lotion SPF 50: the bottom line

In terms of performance, we think this sunscreen is brilliant for hikers, trail runners and other sweaty outdoor activities. Its weightless, non-greasy feel and easy application make it much more welcoming for sunscreen-haters and the round bottle is easy to stick in any pocket for travel, with lots of protection in return. It is an expensive product, however, and you can find a similar performance from products like Banana Boat Light As Air SPF 50+ at a lower price.

• How Advnture tests products

Amazon Prime Day may be over, but there are still huge savings on Yeti drinkware if you act quickly. We don't know how much longer these offers will last, but all were still available when we checked on Friday morning (July 19).

We've rounded up a selection of the best deals below, but you can also browse the whole sale yourself if you prefer.

To get these deals, you'll need an Amazon Prime subscription. These start at $8.99 per month, but if you're not sure you want to commit, you can sign up for a 30-day free trial and cancel before the first payment if you decide it's not for you.

Today's best Yeti deals

• The best camping coolers: our top recommendations for summer adventures

I set my best ever time at the Manchester Marathon earlier this year fuelled by KMC NRG gels, and I'm going to be stocking up on plenty more because they're going cheap for Amazon Prime Day. Here I've put together a list of all the best options, but you can also browse the full KMC sale yourself if you prefer.

KMC (or Kendal Mint Company) products are all variations on a theme of mint, which makes them refreshingly cooling on a hot day, and less sickly sweet than many other gels, which can sometimes be overwhelming. My personal favourite is Raspberry Mint, which sounds strange but is absolutely delicious. 

You can buy a multipack of individual gel sachets, which is convenient, or pick up a large multi-serving pouch to decant into soft reusable flasks, which makes less waste. I chose the latter for Manchester and it worked brilliantly, though I recommend the type of flask with a bite valve rather than a twist cap to avoid potential spillage.

• We've hand-picked the best Amazon Prime Day Garmin deals

Are you an endurance athlete curious about veganism? Here's a little story for you.

In 2013, Merrell Athlete Harry Jones moved to Thailand where he discovered a love for trail running around the mountains of Chiang Mai. At the same time, after years as a vegetarian, he became fully vegan, eschewing dairy and eggs for a whole food, plant-based diet. 

What followed wasn’t a period of energetic deficit and performance decline. Instead, the athlete started winning races in his trail running shoes. Long ones. There was a 100km race in Pong Yaeng, Thailand in 2016 followed by two 100km wins in Thailand in Hong Kong the following year. Over the past decade, the 35-year-old has chalked up nearly 20 podium wins and made team GB in 2022, all on plant-based fuelling.

Though Jones is quick to clarify that he doesn’t have a soapbox to stand on when it comes to his choice (“I'm quite comfortable with the decision I've made, but I never want to push it on other people”) he was happy to sit down and chat with us at Advnture about his own journey with ultra running and veganism, and offer some tips and advice for those of you who are considering switching to plants.

1. It doesn’t have to affect your performance

If Jones’ tale is anything to go by, it’s possible to remove meat and dairy from your diet and still run long distances and he’s not the only vegan ultra runner out there by a long shot. American ultra running legend Scott Jurek is probably one of the best-known vegan ultra runners, having won the Hardrock 100, the Badwater Ultramarathon (twice), and the Western States 100 all on a vegan diet.

“Some people might feel like it would hinder your performance, perhaps, and I think that just stems from long-held beliefs before people really understood it all and before there was enough examples of people doing it, who were successful,” muses Jones.

Outside of ultra running, there are plenty of world-class athletes proving that plants and performance can go hand-in-hand: the NFL’s Cam Newton, the NBA’s Chris Paul and tennis legends Venus Williams and Novak Djokovic are just a few names who don’t seem to be hindered by the prevailing belief that a vegan diet cannot provide enough protein.

“I've never really stressed about the protein side of it mainly because I'm a runner. I'm not trying to build massive muscles. Obviously, there's a lot of muscle damage that goes on with these ultras when you’re running for twelve or 24 hours but I've never found recovery to be a problem,” says Jones, who points to the fact that even gym-goers often reach for a vegan protein supplement like a shake that uses pea or whey protein.

“There’s nothing that's a barrier really, for anyone, especially these days. It’s so easy. I think the knowledge is out there, it’s completely doable.” 

2. You can have plenty of energy to train

One of the biggest concerns among athletes pondering veganism is whether or not they’ll have enough energy without meat, and it’s an area where Jones says he’s never experienced any issues.

“From a physical standpoint, my energy is always really good. I'm always ready to train, to play with my toddler and my recovery from racing has always been pretty good. So there's seemingly no downside for myself and it seems to be a win-win.”

Those of us with young children shiver at the thought of sleepless nights on not enough calories, but Jones describes it as merely “extra training.” It didn’t keep him from the podium this spring at the tough 50km Ultra-Trail Snowdonia by UTMB.

There are however some adjustments to be made. Primarily, he says, when he first went fully vegan, the first lesson he learned was that he had to eat a lot more.

“If you aren’t having meat or cheese, they're all very dense calorie foods so if you're suddenly cutting out all these major sources of fats, you need to make sure you get it from elsewhere.”

That elsewhere, for Jones, meant a lot more peanut butter, nuts and seeds and avocado, and, well, just more of everything.

“Just eat more volume to make sure that you're never gonna get hungry. That's always my number one rule. And make sure you get those healthy fats from elsewhere.”

As for using supplements, Jones says the only one he takes consistently is vitamin B12, which helps your body make red and white blood cells and platelets and is largely found in non-vegan sources of food, like meat and dairy.

3. It can be great for your conscience

You may have noticed that, just like rock climbers, veganism isn’t exactly uncommon among trail runners. The reason for this, Harris speculates, is pretty simple: those of us who love the trail love the outdoors and when you spend time in nature, you can’t help but start caring about it.

“I think there's probably overlapping values of people spending a lot of time in these amazing, beautiful places, and then starting to really think about their connection with the world as a whole.”

Obviously, veganism isn’t the only way to reduce your footprint – you can think about if and how you travel to races, where you spend your money and be conscientious about maintaining and recycling your used gear – but for Jones, it’s a straightforward way to show respect and care for the planet.

“No one's perfect. We're all obviously gonna have a footprint on this planet, but it’s an aspect that you can control quite easily. And it's only ever made me feel good,” says Jones, who says he also chooses vegan-friendly footwear and gear (he’s currently racing in the Merrell Agility Peak 5 and the Merrell Matryx Long Sky 2 Matryx if you’re wondering). 

4. It doesn’t have to be complicated

If you’re not accustomed to preparing plant-based meals and you’re worried about getting enough nutrition, you might think there’s going to be a steep learning curve and you’re suddenly going to have to hollow out extra hours in the day to make sure you get what you need. Not so, says Jones, who says his training and race day fuelling is the same as everyone else’s.

“When I'm training, in terms of long runs or sessions, a lot of the foods I’m consuming are very similar to everyone else,” says Jones, who uses the same sports drinks and running gels as you, since these are usually vegan anyway. 

“It's essentially just sugar in different forms.”

He makes a point to eat a lot of fresh fruit to gain plenty of minerals, but other than that his daily diet doesn’t sound too foreign: oatmeal with almond milk and peanut butter for breakfast, wraps with avocado and chickpeas for lunch and dishes like baked potatoes and vegetable curries for dinner. 

“It's mostly, I guess, just standard meals that everyone would have. You're just taking the meat out or the dairy, and throwing in some beans and lentils and tofu.”

“None of it's complicated. I don't have time to make it complicated or fancy,” says Jones, who’s currently fuelling up for the 100km CCC race at the UTMB at the end of August and needs to squeeze in a 50km before then as a “tune up.”

If you’re vegan-curious but accustomed to a straight meat and potatoes diet and all this really does sound complicated? Jones suggests going vegan one or two days a week to ease in and see how it feels. 

5. It opens up a whole new world of food

“I think a lot of people feel like if you're going down the vegan route, it's almost narrowing your world of what you can eat,” says Jones.

After all, if you go vegan you are saying goodbye to bacon, burgers, cheese and omelets, just to name a few things. However, Jones found that the shift made him get more creative in the kitchen.

“I felt like it kind of opened up my eyes to all these different ways that you can eat, all these different meals, as well as cultures that naturally are perhaps almost vegan. It’s showed me that there's so many more different foods in the world than if you just stay with your meat and potatoes.”

And if you want to stick with good old meat and potatoes? You won’t get any argument from Jones.

“So there's never any judgment from me, obviously people can do as they wish. And for a long time, I did eat meat.”

• The best vegan footwear: cruelty-free boots that look great and feel good

Meet the reviewer

Yogamatters Eco Travel Yoga Mat: first impressions 

At first glance, we thought this yoga travel mat was one of the best we've tested, largely because it's actually light, very thin and super packable. Weighing in at just over 700 grams, it's wafer-thin and easy to roll up or fold and pack away in a carry on bag when you're taking an active trip.

Made using biodegradable and recyclable rubber, the Yogamatters Eco Travel Yoga Mat has a grippy, textured surface that helps you stay in place in downward facing dog, though if you sweat a lot you might want to bring a towel. Because it's so thin, you'll get a good feel for the ground beneath your hands and feet but of course, virtually no cushioning under your knees. Its impressively light weight also means that if you're using it outside, a breeze can cause it to flap around and potentially blow away.

There are some downsides to using rubber – this mat has a strong smell when new and leaves an unpleasant taste on your hands so wash them after use, but this does wear off quickly. It's also not the most durable material, and given how thin this mat is, we do have some doubts about its longevity.

It's well-priced and blows away the competition in terms of weight and packability, which really does make it a good choice for eco-conscious travelers, but we can see it needing to be replaced sooner than the competition if you plan to use it regularly.

Yogamatters Eco Travel Yoga Mat: in the field

I've been practicing yoga for 30 years and with so much travel as an outdoors writer, it's become really important to me to have a good travel yoga mat. I've spent the past six months trying to find the perfect base for my practice so I can stretch out after a long day on a plane or climbing a mountain.

I was thrilled when the Yogamatters Eco Travel Yoga Mat arrived in time for a recent vacation to the Greek island of Corfu, where I was not only having a relaxing holiday but going on daily trail runs in a nearby forest and wanted to stay limber.

Here’s how it performed:

Weight and packability

This is easily the lightest and most packable travel yoga mat I've tested so far. At just over 700 grams, it was an easy choice to tuck it into my duffel bag which was going under my seat in front of me for the flight, and it can either be rolled up like a regular mat, or folded into a square which makes it really easy to pack.

Once I arrived at my destination, it was light enough that I was happy to bring it along in my daypack any time I thought I might want to have a stretch down by the water.

Performance

This mat has the grippy, textured surface you'd expect from rubber which means that I stuck to it really well. That said, I don't have the sweatiest palms in the world and one day when I did have wet hands from swimming, I noticed it was a bit more slippery. If you're traveling somewhere hot and you sweat a lot, you might want to also bring a micro towel.

Obviously, the 1 mm thickness (or thinness) makes it excellent for portability, but it also means you can't expect any padding under your knees and might want a folded towel. The upside of that is that I could feel the ground beneath my hands and feet, which I really like for connection and stability – kind of like barefoot shoes but for yoga.

I personally don't mind the lack of padding, but one day on our trip we did experience some gusty winds and the mat is so light and thin that it was nearly blowing away when I took it down to the dock, so definitely use something to weight it down if you're outdoors in the breeze.

One other point about this mat is that when it's new, it has a really strong rubbery smell. I actually don't hate this smell, but I did make the mistake of eating after using it without washing my hands, and that's when I learned that rubber really doesn't taste nice. This all wears off quickly, however, and it's my own fault for not washing my hands.

Sustainability and value

We yogis care about our impact on the planet and not all yoga mats are great for Mother Earth. This one, however, boasts excellent eco creds. It's made using sustainably harvested natural tree rubber which means it's recyclable and biodegradable, plus it's free from toxic chemicals and dyes. The rubber material does mean it might not last as long as other mats, and I think it being so thin might speed up its shelf life, but we'll see what time brings.

As for value, I think it's a good price compared to competitors, and especially given how portable it really is.

Yogamatters Eco Travel Yoga Mat: the bottom line

If your priorities for your yoga mat when you're traveling are that it is super light, easy to pack and grippy, you won't find a better deal than this mat. However, if you're seeking something with a bit more weight, thickness and durability, and don't mind added weight, check out the foldable Mikkoa Travel Yoga Mat.

• How Advnture tests products

The state of Colorado has reported its first human case of West Nile virus for the year, prompting public health officials to warn residents and visitors to take action now to protect themselves.

Colorado Department of Public Health reported the first case of the mosquito-borne illness in Arapahoe County last week. Though the typical season for West Nile Virus in mosquitos begins in May, a news release from Arapahoe County reports that Colorado doesn't usually see human cases until later in the summer. 

“While we know that West Nile virus is endemic to Colorado – meaning we expect to see some cases each year – we never quite know how many to expect or just how bad a season will be. What this first case confirms for us, however, is that West Nile virus is present in our mosquito population, and as mosquito numbers increase, the risk of West Nile virus will, too,” says Melissa Adair, Communicable Disease Epidemiology Manager at Arapahoe County Public Health.

Last year was one of the deadliest years on record for West Nile Virus in Colorado, which can cause a serious brain infection such as meningitis or encephalitis, with 48 people dying due to complications from infection. That spate was blamed on an unusually wet spring and summer in 2023, while this year hasn't seen as much rain, however, officials are concerned that rising temperatures could lead to an increase in mosquito activity.

“We’re encouraging all Arapahoe County residents to take precautions now, before we see mosquitoes and illness increase this season," warns Adair.

Protecting yourself against West Nile Virus

According to the CDPH, most people infected with mosquito-borne viruses such as West Nile don't get sick, however, those who do will typically develop symptoms between two and 14 days after infection. Symptoms can involve high fever, headache, stiff neck, disorientation, tremors and coma. Those over the age of 50 are most vulnerable and there is no treatment for West Nile Virus. If you think you or a family member has been affected, consult a healthcare provider.

For those of you planning on hiking and camping in Colorado this summer and fall, health officials advise that your best prevention is to avoid getting bitten in the first place with the following measures:

• Use insect repellent (containing DEET if you are comfortable doing so) whenever you go outdoors. 
• Limit your outdoor activities at dawn and dusk, when mosquitoes carrying West Nile virus are most active.
• Wear protective clothing such as long hiking pants and long-sleeved base layers when recreating in areas where mosquitoes are active. 

• Should you apply sunscreen or bug repellent first?

There will be very few runners who have not faced an injury at some point in their lives. From muscle strains and pulls, to ligament tears and broken bones, there are many issues that can stop a runner in their tracks. Depending on the length of time of the running injury, it can be very tough for runners to be facing the obstacle of time out from their favourite fitness activity.

We bring you a guide to what you can do to stay positive when you’re injured and can’t train like normal. 

1. Focus on you

Running can be very time consuming and it’s often the case that if you have been doing too much running, an injury will occur. Instead of getting low because you can’t run, now is the time to think about how enjoy a range of other activities.

Perhaps you have a book you have been meaning to read – maybe one of these best running books –  finances and personal admin that need to be sorted; a visit to see a friend elsewhere in the country; or any of the other things that runners tend to ignore because running is their main focus.

2. Stretching and strength training 

If you can’t run due to an injury, it’s the perfect time to start the stretching and strength training routine you have long been planning but never quite got around to. 

Why not take the chance to find a yoga class or book a one-to-one Pilates session? 

While stretching might help with your injury recovery, strength training can help with future-proofing you body so that when you do get back to running, you a physically more robust.

3. Try something new

You can’t run, but this doesn’t mean you have to avoid all sports. Try to find an activity that you can do without exacerbating the niggles that can occur for runners.  

How about cycling instead of running, or spin sessions, kayaking, stand-up paddle boarding, swimming (especially wild swimming) or simply heading to the gym?

4. Do low impact exercise

Running is a high-impact sport and that has benefits, such as keeping bones strong, but when you are injured it is usually better to choose low-impact activities. This might be swimming, yoga, walking, or even a walking meditation, as examples.

Being able to exercise, even if it’s not running, can help you to stay positive. 

5. See a physio

A physiotherapist will be able to assess your injury, or injuries, and guide you towards the best road to recovery. Making a plan of action for recovery and strengthening can help maintain positivity.

6. Find the root cause of the injury

Whether you enlist the help of a physio or another expert, such as a podiatrist, osteopath, chiropractor, massage therapist or menopause specialist, it's important to find the root cause of your running injury. Once this has been identified you can start to build a plan that will aim to return you to running.

7. Get a running gait analysis

It might be that your running gait is causing your injury and, if so, you may need new running footwear or orthotics. Seeking the advice of an expert in gait analysis – perhaps at a local running shop – or seeing a podiatrist can help you to stay positive even when you need to take a break from running. 

8. Don’t forget your running friends

You might not be joining your friends for regular runs, but make an effort to stay in touch and meet up in other ways. Could you meet for a walk or a bike ride instead, or just chat via WhatsApp? You could offer to support running friends in a race or on an adventure they have planned to keep the team spirit alive. Just because you re injured, it’s important not to give up on the enjoyment of socializing.

9. Log off Strava 

Strava – and other forms of social media – can lead to FOMO (fear of missing out). You will obviously be missing out on running activities because you are injured but it can lead to a lot of negativity for some runners if they continue to keep track of what everyone else is still doing. Try to take a break from Strava if you know it will trigger negative thoughts.

10. Plan a future running event

Use your injury recovery time wisely, perhaps to plan a race, adventure or holiday. Having something to look forward to will give you a more positive outlook. 

11. Try a little retail therapy

Assess your running clothing, footwear and equipment to see if there is anything new you might need or something that should be replaced, for example a GPS watch or running pack. A spot of retail therapy can do wonders for positivity when you are injured and can't run (though of course, only if there's something you really need).

• The best cheap running shoes: tried and tested options for all budgets

If you are a runner, you should know about rhabdomyolysis – rhabdo, for short – so that you can avoid the serious medical condition. We speak to the experts to find out more about the potentially life-threatening issue that can affect long-distance and ultra runners.

What is rhabdomyolysis?

Rhabdomyolysis is a medical condition characterized by the breakdown of muscle tissue. To explain, Carolina Goncalves, a  pharmacist, says: “When rhabdomyolysis strikes, the result is a breakdown of skeletal muscle tissue, wherein intracellular contents, including a protein called myoglobin, are released into the bloodstream. 

“Myoglobin is a muscle protein that, when released in large quantities, can cause acute kidney injury due to its toxic effects on the renal tubules.”

The reason why rhabdo is a more specific issue for runners is because, according to another expert, Dr Emilia Pasiah, “they are at a higher risk of developing the condition, especially during intense or prolonged physical activity”. 

How might rhabdomyolysis affect runners?

Rhabdomyolysis can significantly affect runners in several ways, both short-term and long-term, according to Dr Pasiah.

She says: “Firstly, runners may experience severe muscle pain, swelling and weakness, which can impede their ability to continue running or training. 

“Kidney damage is also a major concern. The release of myoglobin into the bloodstream can overwhelm the kidneys, leading to acute kidney injury or failure. This requires immediate medical attention and can have long-term health consequences, such leading to a need for dialysis.

“In addition, the breakdown of muscle cells can cause imbalances in electrolytes, such as potassium, calcium and phosphate. These imbalances can lead to serious complications such as cardiac arrhythmias. 

“The overall physical impact of rhabdomyolysis can result in extreme fatigue and generalised weakness, affecting daily activities and athletic performance.”

Any recovery from rhabdo usually requires a prolonged period of rest and rehabilitation, during which runners may need to avoid all physical exertion to allow their muscles and kidneys to heal. 

Sadly, there is also a potential for chronic conditions as a result of a rhabdomyolysis, such as chronic kidney disease or long-lasting muscle damage. 

Which runners should be aware of rhabdo? 

While rhabdomyolysis has the potential to affect any runner, certain types of runners are more likely to be at higher risk due, according to Carolina, who is superintendent pharmacist at Pharmica. These factors relate to training intensity, environment and personal health.

She says: “Running, particularly high-intensity or long-distance running, can trigger rhabdomyolysis due to the eccentric contractions involved when the quadriceps lengthen upon foot landing. These eccentric movements cause significant muscle damage, increasing the risk of elevated serum creatine kinase (CK) levels and muscle pain. 

“Additionally, due to its repetitive nature, running depletes muscle glycogen stores, further contributing to muscle fatigue and damage. Early detection and management, including hydration and correcting electrolyte imbalances, are crucial to prevent severe outcomes.

Dr Pasiah reveals a list of more specific issues and environments when runners may suffer due to rhabdo.

Ultra runners: Runners participating in marathons, ultramarathons, or long-distance events often push their bodies to extreme limits, increasing the risk of muscle breakdown. 

High-intensity interval training: Runners who take part in high intensity training sessions can be prone to overexertion, particularly if they do not allow adequate recovery time. 

Heat exposure: Runners training or competing in hot and humid environments are at increased risk of rhabdo due to the added strain of heat on the body, which can lead to dehydration and muscle breakdown. 

Dehydration: Proper hydration is crucial for muscle function and recovery. Runners who do not maintain adequate hydration levels are at increased risk of rhabdomyolysis. 

Sudden running stresses: Inexperienced or poorly conditioned runners who suddenly increase their training intensity without proper conditioning are more susceptible to rhabdomyolysis. 

Underlying health conditions: Some metabolic or muscle disorders can leave runners more susceptible to rhabdomyolysis. Runners who are taking medications that affect muscle metabolism, such as statins, are more vulnerable.  

What are the signs of rhabdo for runners?

Runners should be aware of several key signs and symptoms of rhabdomyolysis, which can indicate the need for immediate medical attention.

Symptoms include:

• Severe or intense muscle pain, especially in the shoulders, thighs or lower back, that is disproportionate to the level of exertion. 
• Significant weakness or difficulty moving affected muscles. 
• Swelling in the muscles, which may be accompanied by stiffness and tenderness. 
• Urine that is dark-coloured, often described as cola or tea-coloured, could indicate the presence of myoglobin released from damaged muscle cells. 
• Decreased urination or difficulty urinating, which can be a sign of kidney failure.
• Mental confusion, disorientation or other cognitive changes, especially in severe cases where electrolyte imbalances are present. 
• A rapid heart rate, which may be a sign of an underlying electrolyte imbalance or dehydration. 

Dr Pasiah says: “Recognizing these symptoms early and seeking prompt medical attention is crucial for preventing severe complications associated with rhabdomyolysis.”

What can runners do to avoid rhabdo?

Dr Pasiah suggests runners can take several proactive steps to minimise the risk of developing rhabdomyolysis, such as:

Gradual training progression: Increase training intensity and duration gradually and avoid sudden jumps in workout intensity or volume. 

Proper hydration: Maintain adequate hydration before, during, and after exercise to help support muscle function and recovery. Monitor urine colour to ensure proper hydration. 

Balanced nutrition: Consume a well-balanced diet that supports muscle health, including adequate protein intake and essential nutrients. 

Rest and recovery: Allow sufficient recovery time between intense workouts. Incorporate rest days and active recovery sessions into the training schedule. 

Acclimatise to conditions: Avoid intense workouts during peak heat or humidity. 

Listen to your body: Pay attention to signs of overexertion, such as unusual fatigue, excessive muscle soreness, or dark urine. Do not ignore warning signals from your body. 

Proper warm-up and cool-down: Include adequate warm-up and cool-down routines to prepare muscles for exercise and aid in recovery. 

Avoid some medications and substances: Be cautious with medications that can increase the risk of muscle damage, such as statins or certain antibiotics. Avoid using illicit drugs and excessive alcohol, which can also contribute to muscle breakdown. 

Consult a running coach: Ensure you follow a professionally designed run training programme tailored to your fitness level and goals.

While rhabdomyolysis is a rare muscle injury condition, it is vital you know of the symptoms and how to avoid the issue if you are a runner. 

Yeti is discontinuing its seasonal Camp Green colorway, and is selling off remaining stock at a 20% discount. The sale was originally set to end a few days ago, but the company has decided to extend it, giving you a little longer to grab a Rambler cup or a set of Magsliders at a bargain price.

Many of the sale items have now sold out, but below we've rounded up our top pick of those still available. Alternatively, you can browse the whole sale yourself.

If you can't see what you're looking for, never fear. We'll be rounding up all of this year's best Amazon Prime Day Yeti deals as soon as they land later this month.