A dedicated runner’s last 121 runs culminated in a TikTok video where a stick figure appears to dance on a map of his neighborhood.
Duncan McCabe tracked 10 months of runs using Strava, an app that’s part exercise tracker, part social media. McCabe posted his runs to Strava, which records metrics like distance, calories, time, and average space. Strava also outlines movement in each exercise session with an orange line on a map.
McCabe’s route took the intentional shape of a stick figure man wearing a cap, whose pose changed slightly every session. After 121 sessions, McCabe was ready to compile each route display into a masterpiece.
“Strava art animation through the streets of Toronto!” reads the caption. “This took me 121 runs from January to October 2024.”
Set to music with a steady beat, the orange stick figure appears to dance across the map for 20 seconds.
Advertisement
Over the summer of 2023, McCabe compiled a series of routes he ran in shapes that included dinosaurs, sharks, and even the letters to spell out Toronto.
Eager fans will likely need to exercise patience until McCabe releases the next elaborate compilation in his running series.
In the 19 years since retiring from professional tennis, Tim Henman has barely aged. A large part of that comes down to his approach to fitness. The 51-year-old believes that ‘being active is always going to be a part of my identity’, which helps him maintain a consistent training routine.
Even while spending much of his time covering tennis as a commentator and pundit, and serving on the board at Wimbledon, Henman still makes time for his own athletic pursuits. Especially now that he has a different kind of motivation.
How Tim Henman Stays Fit After Retirement
‘I’ve got a gym at home and I try to exercise pretty regularly because I feel much better for it,’ Henman tells Men’s Health. ‘But one of my passions is wine. So if I’m having a few glasses of wine – you’ve got to treat yourself – then that definitely incentivises me to get in the gym. I’ve always exercised and I think it’s good for me both physically and mentally.’
That doesn’t mean Henman is completing brutal workouts or chasing specific performance goals. Instead, he prefers a straightforward routine that supports his lifestyle and helps him manage the wear and tear accumulated during his tennis career.
‘I don’t run that much anymore. We’ve got dogs at home, so I walk them a lot, and if I’m at tournaments or working, I’ll do quite a bit of incline walking on the treadmill. Then it’s just a good mix of weights and core work. I’m not trying to run any marathons – I’m just trying to stay in relatively good shape,’ he says.
Advertisement
‘I understand my body and know what I can and can’t do, especially because I’ve had three elbow surgeries and a shoulder surgery. So I’m a little careful around those joints.
‘Posture is so important for shoulder health. I focus on resistance-band exercises to make sure I’m strong through my back and maintaining good posture. Then the core is so important, so I try to stay strong through planks and side planks as much as possible.’
Why Henman Is Excited for the Laver Cup
His approach to fitness has changed dramatically over the past two decades. Where he once played tennis every day, Henman admits he’s now lucky if he gets on court twice a year. These days, golf is his sporting obsession.
That doesn’t mean he’s any less passionate about tennis, however, as he prepares to return as Team Europe vice-captain at the Laver Cup this September at The O2.
‘I’m so excited,’ he says. ‘The first time I ever experienced the Laver Cup was at The O2 when Roger Federer was retiring. I’d never seen the event live and I was probably a bit sceptical at that stage. But I was there working for television and, for those three days, I was completely blown away by the delivery of the event, the intensity of the players and the quality of the matches.
Advertisement
‘Tennis is an individual sport and players spend most of the year competing on their own. But I’d struggle to name any player, male or female, who doesn’t enjoy being in a team environment every once in a while.
‘The way the Laver Cup has evolved and grown is so special, and Federer deserves a lot of credit for that vision.
‘With an arena like The O2, it’s one of the biggest venues in tennis. There’ll be 17,000 or 18,000 people packed in there and, with the roof on, the atmosphere is incredible.’
Laver Cup returns to The O2, London, from 25-27 September, bringing together many of the world’s biggest tennis stars as Team Europe takes on Team World in the sport’s unique team competition. Tickets are on sale now via AXS, the official ticketing partner of The O2. Visit lavercup.com for more information.
Advertisement
Ryan is a Senior Writer at Men’s HealthUK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
Quote of the day by Cher: ‘Nothing lifts me out of a bad mood better than a hard workout on my…’ – motivating life lessons by Oscar-winning actress of Moonstruck and singer of Believe on exercise, mental health, fitness and how this daily habit can transform your mood and mindset
Cher quote today: Stress, anxiety, and emotional exhaustion are common parts of modern life, leading many people to look for healthy ways to improve their well-being. While different strategies work for different individuals, regular physical activity is often seen as one of the simplest ways to boost both physical and mental health. Singer and actress Cher shared this perspective in today’s quote of the day, explaining how exercise has become her personal way of overcoming difficult moments.
Quote of the Day Today: Cher on Exercise
Cher said, “Nothing lifts me out of a bad mood better than a hard workout on my treadmill. It never fails. Exercise is nothing short of a miracle,” as per BrainyQuote.
What Cher’s Quote Means: Why Exercise Can Transform Your Mood
Cher’s quote highlights the powerful connection between physical activity and emotional well-being. Rather than seeing exercise as only a fitness routine, she describes it as something that consistently helps improve her mood and clear her mind.
Her words suggest that movement can provide more than physical benefits. A workout can help reduce stress, increase energy, and shift attention away from negative thoughts. By calling exercise “nothing short of a miracle,” Cher emphasizes the positive impact it has had on her own life.
Live Events
Advertisement
Life Lesson from Cher’s Quote
The quote reminds readers that small, healthy habits can make a significant difference in everyday life. While exercise may not solve every problem, making time for physical activity can help people feel stronger, calmer, and better equipped to handle daily challenges. Cher’s message encourages people to view exercise not as a chore, but as an investment in both physical and mental well-being.
Who Is Cher
Cher (born May 20, 1946, in El Centro, California) is an American singer, actress, and entertainer whose career has spanned more than five decades. According to a Britannica report, she is known for her success in music, film, and television and for continually reinventing herself.
Cher’s Early Life
Born Cherilyn Sarkisian, Cher faced financial hardships during childhood and struggled with undiagnosed dyslexia. She left school at age 16 and moved to Los Angeles, where she began her entertainment career.
Cher’s Rise to Fame
Cher found success with Sonny Bono as part of Sonny and Cher. Their 1965 hit “I Got You Babe” launched their careers, and she later became a solo star with number one hits including “Gypsys, Tramps & Thieves,” “Half-Breed,” and “Dark Lady,” as per the Britannica report.
Cher’s Acting Career
Cher earned critical acclaim for films including Silkwood and won the Academy Award for Best Actress for Moonstruck (1987). She also starred in Mask, The Witches of Eastwick, Burlesque, and Mamma Mia! Here We Go Again.
Advertisement
Cher’s Legacy
Cher made a successful music comeback with Believe, winning a Grammy Award for the hit song. She later received Kennedy Center Honors in 2018, was inducted into the Rock and Roll Hall of Fame in 2024, and published Cher: The Memoir, Part One the same year, as per the Britannica report.
Can I let you in on a secret? Over the last few months, I’ve really struggled with the motivation to exercise.
Admitting that makes me feel like a bit of a fraud. Let’s face it: my job is to write about health and fitness. I remind you all, almost weekly, about the benefits of movement, with all its longevity and mood-boosting qualities. Outside of work, I lead a run club, where my job is to inspire others to show up on days when they don’t feel like it. And when someone tells me they’re feeling low, my immediate advice is for them to don their trainers and get outside.
And yet… Since the start of the year, I’ve been in what can only be described as an exercise rut. I wake up promising myself I’ll move my body, only to lie in bed dreading every second of it. Every run, every home Pilates class, every gym session requires a silent negotiation.
Partly, I think it’s down to boredom. Research shows that perceived variety can contribute to overall exercise wellbeing, which makes my rotation of the same three running routes, strength sessions and Pilates routine hardly a recipe for success.
Also, I’d started to fall into the trap of over-optimisation. I’m innately competitive, and like many of us, I had started to measure the quality of my movement by distance covered, pace achieved, or weight lifted. There’s nothing wrong with this, but when it becomes obsessive, it can (in my experience) get quite exhausting, pressurised and unenjoyable.
Advertisement
I knew I needed to shake things up, so in early April I decided to switch the gym for outdoor movement – and that’s when I discovered the wonder of trail running. Combining fresh air, nature, and a welcome lack of emphasis on pace, it became the antidote to my slump.
For my journey into the sport, read on. And for more outdoor movement inspiration, check out our guides to road running vs trail running, the benefits of going headphone-free and why running slower might actually make you faster. Oh, and if motivation is a struggle right now, we’ve got tips to train your brain to enjoy exercise.
Celebrity news, beauty, fashion advice, and fascinating features, delivered straight to your inbox!
After Months of Exercise Burnout, Trail Running Helped Me Reconnect with the Joy of Movement
What is trail running, and why is it so popular right now?
I’m hardly alone in my shift to the trails – statistics from RunRepeat show that participation in the sport has risen by over 200% in the last decade. The growth is particularly prominent amongst women, who now make up 30.5% of competitors in ITRA races, up from just 16% in 2007.
Advertisement
And though it’s become synonymous with Dolomite-esque mountains and UTMB races, trail running is actually far simpler, more varied and accessible than you think. “Trail running is just a run that is off-road,” explains Nike run coach and founder of Ultra Black Running, Dora Atim. “It could be a rocky path along the coast, a forest route through woodlands or a trail path through the mountains.”
As for why it’s so popular right now? According to feminist sociologist of sport, Dr Bethan Taylor-Swaine, it’s linked to the way trail running can separate exercise from performance. “In road running, the first question we often ask is, ‘How fast did you run?’” she says. “It’s become the way we categorise people, which presents a lot of pressure, especially for women who already face a demand to conform in order to be accepted in sport.”
Trail running, in contrast, grants women freedom. “It’s not about how fast you run, it’s not about competition, it’s about women as individuals, moving through nature, taking that time for themselves,” says Dr Taylor-Swaine. “That can be a really empowering and slightly counter-cultural experience.”
What are the benefits of trail running?
That sense of freedom is one of the key benefits of trail running. “People often say it clears the mind,” says Atim, who says it helps her to compartmentalise her thoughts. “I find the constant mental to-do list starts to quieten as the beauty of nature takes over, and this can make you feel more relaxed during and after a trail run,” she explains.
Advertisement
Research backs her up here. Time in nature has been shown to activate the parasympathetic nervous system and has been linked to reduced rumination (that horrible cycle of overthinking and worry that so often occupies us when we’re stressed).
Dr Taylor-Swaine agrees, adding that there’s a rebellious element to trail running. “Trail gets you out of the regulatory framework of running as we know it. You don’t have to run as fast as you can; you don’t have to look a particular way. You’re in places where you’re less likely to be observed, and there’s a sense of adventure to it. In a hyper-regulated society, that’s a very attractive prospect.”
That’s not to say that trail running is without markers of performance. “Tenacity, grit, perseverance are still highly valued,” says Dr Taylor-Swaine, “but this idea of pace, which a lot of women get in their head about when running, is taken out.”
Of course, there are also numerous benefits for our muscles, bones and tendons, too. “Trail running terrain is often softer than the pavement, which makes it lower impact,” says Atim, who adds that the uneven ground improves balance, coordination and proprioception. “These three qualities will improve any kind of running you do, so it’s a win-win,” she says.
Are there any risks to trail running?
Of course, we have to acknowledge that trail running doesn’t come without risk, nor does it come without its own accessibility barriers, particularly for women and people of colour. Historically, the sport has been white and male-dominated, with a lack of safety, research on diverse physiologies, time, financial freedom, and confidence often keeping other communities out of the sport.
Advertisement
“We can’t ignore that in trail, you’re often on your own in remote places for long periods of time,” says Dr Taylor-Swaine. “The sport also challenges your body differently, requires elements of mountaineering and better preparation when it comes to fuelling.”
Thankfully, efforts are being made to make trail running more inclusive, thanks largely to groups like Atim’s Ultra Black Running, which create spaces for black women and non-binary people in trail running. But that doesn’t mean you should go out unprepared. “Things like knowing how to use a map or what to do in an emergency are important,” says Dr Taylor-Swaine. “Doing mountain skills courses is something I encourage – if you did outward bounds at school, it will come back quickly.”
Trail Running Helped Me Rediscover My Love For Movement—Here’s How
My introduction to trail
Before I started trail running, I really thought I’d need to get a train to the mountains or coast for my run to count. As it turns out, I was completely wrong.
Trails are anything that takes you off-road or pavement for the majority of the run. Which means that most of us can probably reach one within 15-20 minutes.
I’m fortunate to be able to access a route within a five-minute run, so, with the help of the AllTrails app for navigation, I headed out onto the farmer’s field behind my house.
Advertisement
At first, I found it tough to let go of the pressure for pace. I felt like I was moving so much slower than I would on the road, and a sense of dread loomed over me as I approached a hill. On the road, I’d avoid them at all costs, knowing they’d slow me down.
But with the reminder that trail running isn’t about pace ringing in my ears, I took it slow, focusing more on the way my body felt than the speed at which it was moving.
When I got to the top, I paused and took in the view. It was a beautiful day, and I realised that it was one of the first times I’ve ever allowed myself to stop on a solo run. Despite being only 20 minutes from my front door, I’d never taken in this view. It was gorgeous.
After catching my breath, I continued on my way, getting back home around 45 minutes after I’d left. At first, it was strange not to be looking immediately for the metrics, but quickly that discomfort turned to freedom.
Advertisement
As Ash soon discovered, trail running doesn’t have to involve mountains or coastal paths. It can be as simple as finding fields and woods close to home
(Image credit: Ash S)
For the next few weeks, I kept my trail running super low pressure. I went out just once or twice a week, tried to mix up my routes and didn’t think about speed or distance.
Quickly, I realised how much I was looking forward to my runs – not dreading them as I had been on the road. Interestingly, my motivation for other forms of movement was coming back, too. With an injection of something new in the mix, the idea of a Pilates class or a gym session on my non-run days didn’t seem so boring anymore. Balance was slowly being restored.
Finding my feet
After spending my first few weeks tentatively broaching the off-road lifestyle, I decided it was time to step things up a notch. So far, my trails had been limited to farm tracks and woodlands, but with a trip to Northumberland on the cards, I decided that now was my moment to get really off-grid.
Advertisement
And this is where I really fell in love with trail running. Yes, the farmlands and woods around my house are lovely, but the freedom of being out in mountainous terrain, of hopping rocks and climbing steep hills to reach jawdropping views was what really sold me on this sport.
Trail running helped Ash realise that her love of movement had returned. With the wind in her face, dirt on her shins and not one thought about pace, time or distance, she felt fully present in her body.
(Image credit: Ash S)
It was at the top of one particularly stunning hill that I realised my love of movement had returned. With the wind in my face, dirt on my shins and not one thought about pace, time or distance, I felt fully present in my body.
Of course, this wasn’t going to be my daily trail run. But peppering in these trips to new landscapes feels like a very good use of my weekend and a way to spice up my exercise routine.
Advertisement
Three months on
Three months on from my foray into trail running and I’m down in Bradford-on-Avon on a group trail running trip with Nike. We’re testing some of their new ACG collection, which involves an 18km trail run around the hilly Wiltshire countryside.
It will be the furthest distance I’ve covered and I’m undeniably nervous. The old familiar worries from road running kick in – will I be able to keep up? Will I manage the whole distance? What if I can’t handle the hills?
About 2km in, though, I realise I needn’t have worried. In trail running, walking up steep inclines is embraced, not shamed. Stopping to cool down in streams is encouraged and sprinting down wooded hillsides feels like fun rather than a race.
I didn’t stop smiling the entire run and, by the end, I’m exhausted, sweaty but completely buzzed. I feel free, relaxed, capable and very, very proud.
Ash, exhausted but buzzing, after her 18km trail run.
Advertisement
(Image credit: Ash S)
In the last few months, trail running has given me a completely fresh perspective on movement. It’s taught me that pausing to enjoy a view isn’t failure, that you can still work hard without chasing a time, and that things don’t always need to be so serious. It’s fun and refreshing, and I’m definitely no less fit for it.
If you’re feeling a little burnt out or are just looking to inject something different into your routine, I highly recommend.
I recently upgraded my road trainers to a pair of Nike ACG Pegasus Trail, and wow, do they make a difference. I’m no trail racer yet, so I wasn’t looking for anything fancy or super technical. The Pegasus ticked all my boxes. From the first wear, they’ve been comfy, grippy and have plenty of room for your toes to splay (which again, helps with grip).
Advertisement
mileoff Hydration Run Vest in Black
I have tried so many hydration vests and, honestly, I hate them all. That was until I tried Mileoff. Designed specifically for female physiology, it’s buttery soft on the skin, is sweat-wicking and has 12(!) pockets. I couldn’t love it more.
SAP GOOD ENERGY Case of 10
Fuelling on the trails is so important, especially as you’re not always going to be close to a shop to pop in and pick up emergency energy. But if you’re not into artificial tastes, then energy gels aren’t much fun. It’s why I’ve recently been converted to SAP: gels made solely from maple syrup and Himalayan sea salt. Relying on simple sugars and electrolytes, they’re a great whole-food source of energy.
