Why it's never too late to exercise

Surprising as it may seem, the over-65 age group is less active than any other. But exercise doesn't have to fall off the agenda as you age - in fact, it can help you live a longer, healthier and happier life. Sam Murphy finds out more.

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Don't fear to tread: how to get the most out of the treadmill

Some people rarely run a step outside the confines of the gym, while others loathe the treadmill…but how ever you feel about the running machine, these ten tips will help you get more out of using it, making your workouts not only more effective, but also more fun. Honest!

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How to avoid running injuries

Two out of three runners will pick up an injury this year, but most can be easily avoided. Sam Murphy explains how to prevent common injuries, and how to recover quickly but safely

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An insider's guide to triathlon

I’m not a newbie, but the prospect of a 750m swim, 20km bike ride and 5km run, completed one after the other, is still daunting. Read my blow-by-blow account of taking part in the Blenheim triathlon.

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Smart snacking for active people

Three square meals aren’t always enough if you’re constantly on the go. Smart snacking can help you top up energy levels so you get the most out of your workouts and recover optimally, too. Here’s my top ten…

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Aging and sports performance

Most people assume that as we get older, physical performance declines. But a growing body of evidence suggests that it's not physiological changes that make us slower, weaker and fatter but a decline in training. One study, published in the American Journal of Sports Medicine found that in competitive masters athletes, it wasn't until the age of 75 that significant declines in performance were found! One man proving that older needn't mean slower is Olympic swimmer Mark Foster, who I interviewed for Observer Sport Monthly. Find out what he, and a host of experts, have to say about the chances of attaining a new PB once past the first flushes of youth...

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Don't die of indolence

The Olympic legacy was meant to be a fitter, more active nation, but research published this week in The Lancet shows that two out of three Britons are not meeting the weekly physical activity guidelines. Our unwillingness to work up a sweat is not only contributing to the likelihood of ill health but is also knocking years off our lives, says Sam Murphy.

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Paula Radcliffe: A day in the life of a supermum

Marathon runner Paula Radcliffe shares her daily routine with Sam Murphy

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