On October 12, 2019, the Kenyan distance runner, Eliud Kipchoge, set out to run a marathon in under two hours. Members receive ongoing support from certified coaches, race guides, videos, interviews with experts, and more, REVEALED: The Diet of Kenyan Runners The Greatest Distance Athletes in the World, Nutrition for Runners: Carbohydrate and Protein Recommendations, How to Fix a Muscle Imbalance in the Legs, Couch To 5K: 8 Week Couch To 5K Training Plan, The Most Effective Protein Shake Routine For Runners. Like most top athletes, Eliud Kipchoge stays away from artificial supplements to enhance his performance. We only have tea and bread. But during the hard days, like three days a week, I'm taking tea, some fruits, also a banana and eggs to replace the energy lost and above all to repair the torn tissues. But for now let's stay on the healthy side, and try a banana which weights in at 100 kcal. If you hammer the first half of a long run but cant maintain it to the end, Sang says, Youre on my list.. Kipchoges meals consist of fresh and healthy sources of carbs, minerals and fiber. The diet of the athletes in Kaptagat was quite a surprise to us. These are four small changes you could make if you wanted to fuel your life more like Kipchoge. His time of 1:59:40 required him to . Eliud Kipchoge is a Kenyan world record-holder in the marathon and previously specialized in the 5000-meter distance. According to the marathon handbook, his work out over the course of 5-6 days is typically: - one long run (30-40km), - several slow runs, - two core sessions, There is no several weeks taper and no 2 weeks up, 1 week down cycle. After each marathon, Kipchoge takes three to four weeks completely off before beginning a three-to-four-week preparatory phase, during which he alternates an hour of strength exercises and step aerobics one day with an hour of easy running the next. "I trust the more the pain it is, that's where success is," he said. "At the moment, I don't want to commit myself," Kipchoge said. Based on this body of knowledge and empirical data I would observe that Eliud Kipchoge's extraordinary and excellent performance has a lot to do with his mental strength, physical fitness, diet . I trust one day I will go through them and see what has been happening in the whole system, Kipchoge says. He is heavier and runs a little faster than Brigid, so he needs a bit more energy than her to make the final straight. Eliud Kipchoge, a two-time gold medal marathoner from Kenya, is the only person ever to achieve the feat. This alimentary regime is not unique to the athletes we spent time with, it is the diet adhered to by most people in Kenya. Sport Africa. Instead, rice, potatoes, porridge and beans constitute the diet of Kipchoge and company ahead of INEOS 1:59 Challenge in Vienna today. History's fastest marathoner. One study found that sugar accounts for a fifth of carbohydrates in their diet. As for cheat meals, an occasional soda is always on the list. Both Eliud Kipchoge and Brigid Kosgei are competing in Tokyo 2020 on the biggest stage. But let's stick to the diet of choice, and as one serving won't be enough, let's add two. When it comes to long runs, he doesnt ask for a specific pace but an effort thats controlled yet challenging, the pace naturally increasing each week as fitness builds. Maurten tweeted to Canadian physiologist Trent Stellingwerff that Kipchoges nutrition was a combination of drink mixes, based on hydrogel technology, and the GEL 100, to reach his nutrition needs. The diet was almost purely unprocessed fruits, vegetables, legumes and cereals. Eliud Kipchoge Diet. Kenyan runner Eliud Kipchoge won gold in the marathon at both the Tokyo and Rio Olympics. There are different ways of preparing them including boiling them in milk. Eliud Kipchoge; ; : Eliud Kipchoge: : Eliud Kipchoge : : Eliud Kipchoge 1984115 38 Kapsisiywa Kenyan long-distance runners rely heavily on ugali, which accounts for over a quarter of their daily calorie intake. In Tokyo they will have to improvise. 9 Things Running Does For And To Your Body, Kipchoge Training Program UPDATED 2021 A Complete Guide, 7 Types Of Running Workouts You Should Know, Types of Bodyweight Workouts The ultimate List, Maffetone Method Review UPDATED 2021 MAF Low Heart Rate Training, Mihaly Igloi Training UPDATED 2021 A Complete Guide. A couple of the athletes in Eliuds group would consume electrolyte powders following long runs, however other than this we did not see anyone consuming supplements, protein powders or recovery products. Kipchoge's gruelling training schedule from Tuesday to Saturday necessitates this diet in order to rebuild the body's strength so . I am a human being and I stay as a human being. To put that in context: She burned up almost the entire recommended daily intake for an average adult woman, in just 2 hours and 14 minutes! Eliud Kipchoge's training routine & diet. Thats enough., RELATED: WATCH: Kipchoge praises teamwork ahead of his fourth London Marathon, Watch 'Eliud' our short film from inside @EliudKipchoge's training camp now!#LondonMarathon pic.twitter.com/odqTrn2ify, TCS London Marathon (@LondonMarathon) April 13, 2019. Core sessions. He uses long intervals like 13x1km with a 90 seconds rest to run at the marathon pace. Kipchoge has said his breakfast of champions on race day is rice. Find out all about the diet that fuels current marathon record holders for men and women, Kenyan Eliud Kipchoge and Brigid Kosgei, all the way to the finish line. Kipchoge has trained there since 2002, and he now serves as a leader and mentor for fellow marathoners as they all train together under Kipchoge's coach, Patrick Sang. "I mean it just tastes like flavorless oatmeal, or flavorless grits," says Orr. Then, he taught the world a new lesson on pushing limits during the INEOS challenge 1:59 challenge in 2019. I want to live a simple life. Potato: boiled and eaten alongside ugali. He is a two-time Olympic gold medalist, the marathon world record holder, and, of course, the first man to break the two-hour barrier for the distance. After his weekly long run of 30/40 kilometres, basic white bread, or chapatti do it for breakfast. Now we're getting somewhere. "Maybe it's banana today, tomorrow it's a little watermelon, next day it's orange, next day it's mango.". Kipchoge Training Program A Complete Guide, Running After Covid - How To Return To Running The Right Way. Hes been one very lucky guy, Nduhiu says. He, along with his three siblings, was raised by his mother. Kenyan runner Eliud Kipchoge. "It's definitely super important to always have strong glutes and hips with your running, so if you're not already doing exercises to strengthen those, you definitely should get on that. A . Kipchoge is just the third marathoner to win back-to-back gold medals at the Olympics after Abebe Bikila (1960 and 1964) and East Germany's Waldemar Cierpinski (1976 and 1980). Kipchoge seems to get to the point and stay. Leg kicks squeeze the glute at the top and facilitates glute activation while loosening up the hip flexor to give a longer stride. As for beans, one serving of cooked kidney beans goes well with the ugali and also boosts our calorie count by another 120 kcal for one portion. Eliud Kipchoge's official world record is still 2:01:39 ran in Berlin three years ago but Kipchoge believes he can beat this target. The protein consumption of the athletes is also quite low. He has been described as "the greatest marathoner of the modern era. And incredibly he used up almost the entire daily recommended calorie intake for an average adult male of 2,500 kcal - all in just 2 hours, 1 minute and 39 seconds. He works closely with his longtime coach, Patrick Sang, who is also from Kaptagat, and they both understand the importance of nutrition in achieving peak performance. Would that provide enough energy for our female champion to complete the marathon? She also confesses to be fond of the odd soft drink! Courtesy of the DDA Group/"The Last Milestone". Every week, Kipchoge puts in between 124 and 136 miles of running to stay in shape for his next workouts. "You live simple, you train hard and and live an honest life. Eliud Kipchoge does not. So let's add some of those to the mix. So, what is it that they are mainly eating? However, when we discussed the topic they insisted the combination of ugali and managu is one of the secret weapons of the Kenyan athletes. This staple food of Africa has high starch content. Ugali is good, but we are still a long way off our energy intake target. RELATED:How to watch the 2019 London Marathon. The interesting ingredients here are the locally sourced greens, starting with the spinach-like managu, mixed with sage and other spices. For the past 18 years, Kenyan long-distance runner, Eliud Kipchoge has been entertaining lovers of athletics in his home country, across Africa and around the world. And I think this is a great way," says Orr. Whats interesting is that he takes meat once a fortnight. A good first choice is ugali, a staple of East African cuisine made from maize flour and cooked like porridge. For anyone looking to eat like a champion, Eliud Kipchoges diet is a great guide to follow. Wakeup is at 5 a.m. for a breakfast of bread and chai tea. Bread and chapati appeared are also frequent meals for Kipchoge. Design by Sean Willmott, Olaniyi Adebimpe and Maryam Nikan. A full day of eating and training like the worlds best to ever run the 26.2 mile distance. Stellingwerff commented via email that, 100 grams of carbohydrate per hour is on the upper end of what I have seen most runners be able to tolerate but plausible for sure. He continues, You tend to see these types of rates more often in cycling, as there is less GI movement when compared to running., Stellingwerff stresses that, The greater the carbohydrate oxidation during exercise (e.g. Eliud Kipchoge1984 115 - . Picture: NN Running Team . These are just two of the six women with incoming personal bests under 2:20:00. By 9 p.m., it was once again time for bed. Elite Kenyan runners also eat plenty of rice, potatoes and bread. He's hit more than 100,000 steps in a day and also ran a marathon around his houseand for his latest running challenge, he's spending 24 hours living like Kenyan distance runner Eliud Kipchoge. The 34-year-old Kenyan runner has topped the podium in 11 of his 12 races over 26.2 miles, is the Olympic champion, and holds the world record . For some context, Kipchoge's record pace was about 4:34 per mile for the full marathon. It happened this October 2019, in Vienna. Get the digital edition of Running for your chosen platform: This field is for validation purposes and should be left unchanged. . Roughtly a quarter of the much needed calories and nearly a third of carbs come from this mix of basic staple foods. All told, Kipchoge said, he runs between 5,900 and 6,200 miles (9,500 to 10,000 kilometers) per year. Eliud is also fond of another local favourite: "Mursik! (The documentary suggests insufficient carbohydrate intake may have scuttled Kipchoge's prior attempt to run a sub-2-hour marathon two years earlier.). Chai ya tangawizi is a favourite milky sweet tea drunk in the East Africa region.Simply brew some strong black tea and add plenty of milk and sugar to taste. Hundreds of runners from around the world are currently training on our. Kipchoge does not take recovery day off during his training. Brown sugar is mostly used as a sweetener. World record holder Eliud Kipchoge did the unthinkable in Berlin last year, shattering the old world record and setting a new one at 2:01:39. marathon running), the more efficient the energy production. Let's kick off the race with five cups, the equivalent of 450 kcal. Field production by Muthoni Muchiri, Gloria Achieng and Njoroge Muigai. Too often, we fuel ourselves with sweet oatmeal or other breakfast product. On average, running economy was better in the Vaporfly but only by 1.4 percent at a pace of 8:00 minutes per . Kipchoge keeps things simple when it comes to his diet. There are two sessions per day, morning and afternoon. Willing to learn and take calculated risks to get work done. Download it now on Amazon. For Fox, a man fascinated by the training methods of top runners . The Kenyan brew is prepared by boiling water and milk together with copious amounts of sugar, tea, ginger and a selection of spices, including cinnamon, cardamom and cloves. The others areBirhane Dibaba,who was the winner of the 2018 Tokyo Marathon in 2:19:51,Gladys Cherono(a three-time Berlin champion with a personal best of 2:18:11),Brigid Kosgei(the 2018 Chicago champion in 2:18:35) andRoza Derejeat 2:19:17 (from the Dubai Marathon in 2018). Usually, beans are served alongside rice while eggs accompany ugali and the African nightshade. Eliud Kipchoge. 4 P.M.: 6 miles easy. A team player who achieves work goals through teamwork and collaboration. At the end of phase 2, he can increase the pace and get used to running long distances. This is an excerpt from the new book: Eliud Kipchoge. The Olympic marathon champion is in Vienna to attempt to become the first man to run the 42-kilometre distance in under two hours this weekend. This gives us 19.8*58*2.02 = 2,320 kcal.To calculate the calories in the food and drinks, we used the Kenya Food Composition Tables, 2018, as a reference. For Kipchoge, recovery runs start at a shuffle, typically an 8:30-to-8:45-minute-mile pace, and slowly build up to finish around 6:30 to 7 minutes per mile. Eliud Kipchoge will race the Berlin Marathon for a fifth time on Sept. 25, returning to the German capital event for the first time since he broke the world record there in 2018. Also, there are comparable foods you can find no matter where you live. Marathoning greats out of Kenya eat a high carbohydrate, low-fat diet of whole foods. Kenyans overall predominately eat a diet of vegetables, fruits, nuts, legumes, seeds, and whole grains. A journalism professional with hands-on experience in radio and digital content editing and publishing. He previously set the current world record for the fastest marathon ever, during the Berlin Marathon in 2018 with a time of 2:01:39. Instead of gulping down carbs in large chunks, Kipchoge employed an incremental feeding strategy where cyclists handed him tiny bottles of energy drinks that he drank little at a time for a continuous energy release. Kipchoge is able to concentrate on becoming the world's best marathon runner because of his straightforward . Kipchoge won marathon gold at the 2016 and 2020 Olympics and set the world marathon record with a time of 2:01:39 at the 2018 Berlin Marathon. Adidas Vice President Global Sports Marketing Jennifer Thomas visited Tirops home in Kenya Together Omanyala won the Heats at the Athletics Kenya weekend meet This was his first One of the most important sporting events on the planet is the Boston Marathon Obiri finished second in her debut last year She completed a Kenyan double over Adidas pays glowing tribute to the late Agnes Tirop, Omanyala runs stunning World Leading time at Nyayo, 2023 Boston Marathon: All you need to know, Superb Obiri wins Ras Al Khaimah Half Marathon, Decorated athletes accused of domestic violence, 7 best athlete investors living like kings in 2022, Football activities still suspended in Zambia, says FAZ. He hasnt had injuries, but he makes it easy for me, because he follows what the coach says. It comprises rice, potatoes, porridge, and beans. After that hell show up andalmost without faildominate his rivals on the world stage. Eliud Kipchoge running the London Marathon. If you are looking to fuel more like an elite runner, you can make some small and easy changes. 14. Kipchoge (second from right) and his training partners during a 19-mile run on the roads around Kaptagat. However, a slow run of 12 mile is a recovery for those who run at this mileage. Because our land is fertile, we are not using chemicals," Brigid told the BBC. Eliud Kipchoge's training camp routine & diet. His marathon-training blocks have been as long as seven months and as short as three months, but typically they last around 16 weeks. OnDaily Routines, we profile successful leaders, entrepreneurs, artists, executives and athletes to explore their routines, schedules, habits and day in the life. What has made Kipchoge great is his talent and dedication and several decades of consistent training. COROS PACE2 2Eliud Kipchoge Sigature Editio5000COROS PACE2 The entire family of five currently resides in Eldoret, Kenya. The marathoners at Kaptagat follow a strict schedule, which Kipchoge helps to set. The runner says . One long run The Kenyan runner is the world's best male marathoner: He took gold in the Tokyo Olympics and in Rio in 2016, and he broke the world record during the Berlin marathon in 2018. For most of the athletes, the amount of sugar consumed purely through chai would be over ten to fifteen teaspoons per day! As you cook keep folding the mixture on to itself.Ugali is a staple that is usually eaten with other foods, such as fried eggs, stewed meat, cabbage or a local spinach-like green called managu. If that doesn't sound impressive enough, let's break it down. On each run, the pace should get progressively faster, or at worst stay the same. Eliud Kipchoge diet plan is devoid of indulgent fare like steak, poultry, sausages, or French fries - all of which are common in American diets.. Kipchoge, just like many other athletes consume a simple diet. He began the practice in 2003 and now has 18 logs stored at his home to reflect on at the end of each season. Not so in Kenya. It didn't count as a new world record, though, because the event was designed specifically to help Kipchoge achieve the milestone. Eliud Kipchoge set a world record on Sunday, and since his history-making run, runners and fans are looking into every aspect of his race. A little before 5 a.m. each day, in a small village in . According to one source, during the Berlin Marathon in 2018, Kipchoge took in 100 grams of carbohydrates each hour. 4 P.M.: 6 miles easy, 6 A.M.: A 19- or 25-mile run (alternate weeks), 6 A.M.: Fartlek (13 x 3 minutes fast/1-minute jog) "Midday:"For lunch I eat rice and potatoes and beans. For several years, I followed a low carb, keto style diet. Those tuning in to watch Eliud Kipchoge smash his own world record in 2:01:09 on Sunday in Berlin spotted the enthusiastic cyclist who seemed to be everywhere, popping up exactly where Kipchoge . Volume is highly important for any athlete or coach when it comes to the marathon. Sports Eliud Kipchoge clocks 2:01:09 for world record in Berlin Marathon The Kenyan star clocked 2 hours, 1 minute, 9 seconds to shave 30 seconds off his previous best mark of 2:01:39 set on the . Some may have had some chai or a small morsel of food prior to commencing, but the runs are completed without assistance from coaching staff and there are no pauses during the workouts meaning that athletes arent drinking during these long runs and most of the time the first calories consumed are after they get back to camp. One MET would be equal to the energy a person would burn when seated, whereas another activity such as running a marathon would be approximately 19.8 MET. Runners should fuel their bodies with a mix of energy sources. While 2,300 calories may not seem like a lot, they have you taking in quite a bit when eating real foods. Ideal then to energise our marathon champions as they clock up the miles. The energy provided by each portion was rounded up to the nearest 10 kcal. We would be remiss in implying this is a diet made up for elite runners. We may earn a commission after clicking links on the site before making a purchase. His recipe and preparation likely left much to be desired. Our product picks are editor-tested, expert-approved. Carbs are great because t A weekly training plan from our running coaches, curated content, playlists & podcasts, plus recipes, discounts, giveaways & more. Kipchoge took in over 100 grams of carbohydrates per hour during his race. After setting the world record in Berlin in 2018, Eliud Kipchoge has become the greatest Marathon runner ever. Let's cheer him along and spice up the plain staple foods with some fried eggs, cabbage, and some local leafy greens. Lastly, focus on eating less meat and more fruits. An insight into the Kenyan life that shapes legends. These two things make up a balanced training program that helps him work on speed and endurance at the same time. Like everyone else, even elite runners like a snack. Kipchoge also includes vegetables in his diet to get minerals and fiber to maintain the function of organs and muscles while aiding recovery. Once he's done, he hits the shower and takes a nap before his second run of 10 to 12 kilometers at 4 p.m. Orr plans to do a 7 mile run, for a total of 20 miles for the day. Not listening to their bodies very well, he says. Kipchoge, just like many other athletes consume a simple diet. Weeks before the race, he maintains the mileage in this range and does that in the last week as well before tapering. Between 2014 and 2019 he won all 10 marathons he entered. Talking about how much mileage Kipchoge ran, we can say that there is only a slight variation in miles per week as he remains in a range of 110-120 miles per week. Athletics is like working in a construction company: Youre working with your hands, mixing cement and everything. Kipchoge used the GEL 100as part of his nutrition plan during his record breaking run. That's about 320 kcal. Sunday, August 08, 2021 at 1:49 PM by Fred Kennedy. 9 A.M.: A track workout totaling 9 to 10miles of speed, run at marathon pace or slightly faster, on a rough dirt track. Talking about how much mileage Kipchoge ran and how far his long run was, we can say that he maintains a consistent mileage for the Marathon training. The company describes the product as, built by harnessing natural hydrogel technology and built with six natural ingredients. After all, unless you are native to Kenya, some of those foods are unfamiliar. During his childhood, he ran to school, covering 2 mi (3.2 km) every day. Kipchoges race nutrition plan for Berlin centered aroundMaurten. All we need is enough to be comfortable, and then many more people can live comfortably too. In this episode, I deconstruct the marathon world record and training patterns of the greatest long-distance runner of all time, the greatest marathon runner of all time, and one of the greatest endurance athletes and humans of all time. Eliud Kipchoge is the world record holder, the Rio Olympics champion, the man who nearly beat two hours in a staged event in Italy. Weight training is a way for him to introduce variety into his . I perform 80 percent on Tuesday, Thursday, and Saturday and then at 50 percent Monday, Wednesday, Friday, and Sunday.. Eliud Kipchoge - Diet. As an excellent source of carbohydrates, Kipchoge focuses on foods like Ugali which is a cornmeal-based porridge. Along with Kipchoge and Mo Farah, there are seven other men who have run under 2:06:00. Maybe we eat rice, spaghetti, or chicken and fish there.". We were surprised to learn that most Kenyans did their first workout of each day either in a fasted state or with very little fuel in their body. Days are split into two sessions, a morning and an afternoon workout. This session includes time-trials and intervals to get the body moving at fast paces over different distances. Eliud Kipchoge during the INEOS challenge.[Credit/nbcnews.com]. That group includes between 15 and 20 marathoners who represent Kenya in international track and field events. Kipchoge, just like many other athletes consume a simple diet. During our stay we ate with the athletes on multiple occasions; what we observed may surprise you as well. Get the digital edition of Running for your chosen platform: This field is for validation purposes and should be left unchanged. The training drafted by coach Sang mainly involves a morning and an afternoon workout. Stay up to date with what you want to know. There are, however, many foods on the list that are common throughout the world. The marathon is almost synonymous with the Olympics and has been part of the modern Games since their beginnings in 1896. Kipchoge ran a phenomenal race, and his nutrition plan played a part in his success. That could not be further from the truth. From his shoes, to his pacers, to his splits, his entire race has been deconstructed by the masses to try and comprehend what it takes to be that fast. Read about our approach to external linking. Eliud Kipchoge's training involves a lot of running, some track, and core sessions. The idea is to create a very basic balance in the body. Kipchoge hails from Kaptagat, a small village in Kenya that has produced numerous Olympic champions. Taking On The Marathon. For four months before every race, at his base in Kaptagat, Kenya, the fastest marathoner in history will churn through slight variations of the same workouts, week in, week out. Speaking after his history-making marathon victory . and his diet is basic but . Despite the many demands on his time, hes very, very good at doing nothing. He also adheres to a strict schedule, eating at specific times throughout the day. Terrain and altitude slow down the things to some extent. In 2019, Kipchoge became the only person ever to run a marathon in under 2 hours, when he finished in 1 hour, 59 minutes, and 40 seconds in Vienna, Austria. The diet of the Kenyan runners became of interest to me when my brother began attending a Kenyan training camp where the top Kenyan runners, including Kipchoge train. Kaptagat is a bit like boarding school for Kenyan runners. However, with such a large number of elite long-distance athletes subsisting on a very similar formula, its hard to argue with the results. Forget French fries or processed spuds. It may be a humble dish, but ugali holds the key to Kenyan long distance runners' energy supply, providing almost a quarter of total calorie intake. 12 July 2021. Here is a guide to the Marathoners preparation for each race. Comment posted by U17922604, at 08:57 22 Apr 2020 . Outside's long reads email newsletter features our strongest writing, most ambitious reporting, and award-winning storytelling about the outdoors. "I guess we're not just working on our physical fitness today. The exercises are not something where you suffer, says Marc Roig, the physiotherapist who oversees the routine. If you take it, it will speed up the digestion. In fact, he almost never runs solo. After each marathon, Kipchoge takes three to four weeks completely off before beginning a three-to-four-week preparatory phase, during which he alternates an hour of . It appears as if, on an average day, Kipchoge eats far fewer calories than one might think. Marathon Diet. Like many aspects characterising the life of an athlete in rural Kenya, it was simple, frugal and . The goal here is to build overall volumeKipchoge runs 124 to 136 miles each weekand ensure hes ready to run fast for his next workout. Over the course of one year, Kipchoge runs between 5,900-6,200 miles, or between 9,500 - 10,000 kilometers. Running 42.2 kilometres at speed is. A documentary shows how . This is normally eaten after being sauteed in water and some oil, however some athletes we spoke to even cooked the leaves in milk! This strength training complements his endurance workouts and helps him improve flexibility and general fitness. Technical production by Marcos Gurgel, Shilpa Saraf and Sally Morales. Eliud Kipchoge won the London Marathon on Sunday in 2:03:05. The runners were asked to run 5-minute running reps on a treadmill first at 8 minutes per mile and then at 9:40 minutes per mile. Just because you and I and OP are significantly slower than Eliud Kipchoge doesn't mean that our body can't respond to training stimuli in a similar (albeit . Milk is an essential part of chai ya tangawizi, the Kenyan sweet, white tea, flavoured with ginger and spices. If youre managing an issue and tell him to slow down, he does exactly that.. While Westerners have not been quick to recognize the potential benefits of a plant-based diet, the Kenyans embrace it wholeheartedly. Emily Shiffer is a former digital web producer for Mens Health and Prevention, and is currently a freelancer writer specializing in health, weight loss, and fitness. Perhaps all we need now is a snack to push us over the finish line. The mileage remains in the range till the final week of the Marathon when he tapers. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}A Trainer Ranked Quad Exercises From Worst to Best, Jake Gyllenhaal Is Shredded in Shirtless UFC Video, 3 Drills for a Stronger NFL Combine Bench Press, These NFL Combine Prospects Are Frighteningly Fast, The 20 Best Pairs of Walking Shoes for Men, 3 Drills NFL Prospects Use for the 40-Yard Dash, 12 Best Fitness Watches for All Types of Workouts, Try This NFL Combine-Ready Agility Warmup, Mark Wahlberg Goes Shirtless in 3 A.M.

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