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Cory Wharton-Malcolm

@bitbeefy

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@applefitnessplus trainer
Running coach + author + good-vibes guide
Music🎶Travel🌏Adventure
@trackmafia_ founder
1 run at a time
Born & Bred in LDN🇬🇾🇯🇲

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3 years ago

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3 years ago

Our February issue – featuring coach, author, Apple Fitness+ trainer, RW columnist and running torchbearer Cory Wharton-Malcolm (@bitbeefy) on the cover – is out NOW!

Whether you’re new to running, or have loads of experience, it’s packed full of motivational pieces (plus plenty of training advice) to help you get 2024 started on the right foot. This includes:

🏃🏾‍♂️ A super inspiring first-person piece from Cory on how becoming a runner has changed him into a better person. Here, he explores how the positive feelings and habits forged on the road started to cross over into his everyday life and improve that, too. Read at the link in bio.

🤗 24 of the best reasons to run in 2024 – whether it’s to manage stress, feel happier, give back to the community or make new friends, there’s bound to be a motive that will encourage you to lace up.

🥵 How to push through the urge to quit – something we’ve all experienced on tough runs and can all heed advice from (especially as we head into marathon training season).

🏃‍♀️ How to run your very first mile – training to do a non-stop mile is a great way for beginners to dip their toes into running, and this article explains exactly how.

⛽ Sports Nutrition Awards 2024 – the best of the best to fuel your miles and speed your recovery, analysed and road-tested by RW’s expert panel.

Plus, so much more!

Subscribe on our website or pick up a copy in your local newsagents/supermarket. by @bitbeefy

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3 years ago

OUTSIDE in this SAUNA 🧖🏿‍♂️🫠

What a game btw… Game being France 🇫🇷- 🏴󠁧󠁢󠁥󠁮󠁧󠁿 England 😳

Had a New Mile World Record 😳

#closeyourrings #runningforfun #laliving taken in Los Angeles, California by @bitbeefy

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7 days ago

SATURDAY RUNNINGS!

Went out for a cheeky 9 miler this morning. 4.5 mile warm up, 4.5 mile tempo and it felt fabulous.

Two things I reminded myself about on today’s run.

1. No need to find out where the gap lies between your speed and speed endurance today. 😂🤢
2. Laces and how tightly or not tightly they are tied really matters.

Bumped into @itskimngo on my last 400 metres as she was getting warmed up for her tempo.

Bumping into friends unexpectedly on runs really does give me a boost, or is simply I can’t let them see me look mash up so I fix up my form QUICKLY lol 😂. we’ll never know 😂😩🫠😬🤷🏿‍♂️

Anyways have a wonderful weekend… and Kim hope the run is amazing.

#laliving #runningforfun #californialifestyle #runningforlife taken in Los Angeles, California by @bitbeefy

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a month ago

HAPPY GLOBAL RUNNING DAY.

Running has given me a lot and I know it’s a privilege to be outside in the sunshine still moving.

Now if you didn’t know, Apple Watch users can earn a Limited Edition Award in Honor of Global Running Day when you complete a 5k… so I did just that.

Did you get yours?

Either way I hope you’re having a fabulous day.

#GlobalRunningDay #CloseYourRings #RunningForFun #RunningForLife taken in Los Angeles, California by @bitbeefy

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2 months ago

NIKKO NATIONAL PARK.

During our time in Japan I near on doubled my daily steps… a lot of those steps were taken just strolling and hiking through pretty places like this… In search of PEACE & GOOD FOOD - ALWAYS.

One thing I must remember to do when we go back is to carry a bell 🛎️ as all the locals seemed to have one to let the bears 🐻 know they were about lol 😩🫠👀

#Japan🇯🇵 #Nikko #HikinginJapan #NatureWalks taken in 竜頭ノ滝 (Ryuzu Falls) by @bitbeefy

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2 months ago

IN SEARCH OF HILLS & PEACE - ALWAYS.

I’ve always had a love hate relationship with hills. I used to really hate them because I didn’t know how to climb them, I’d try and hammer my way up, lungs and heart screaming not realising if I just eased off and ignored what pace I was running at and thought about how I felt, I’d eventually get to the top. Now a days when I get to a new place and i see a hill that looks ridiculous I genuinely smile ear to ear as I imagine myself bounding up it at what ever pace I need to get to the top, never ever sprinting, just slowly grinding, ticking over with lil baby steps so I can float down the other side and do it all over again lol.

When we got to Nikko, in japan I found this 2.5 mile loop that started just outside the hotel, I wanted to bang out a 10 miler lol BUT dinner was calling so only had time for 2 laps… but I’ll be back… you can run from it? OR you can run up it 🤷🏿‍♂️

Great for MY quads, hammies and beefs engine room.

#nikkojapan #nikko #hilltraining #runningforfun #springloading taken in Nikko, Japan by @bitbeefy

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2 months ago

IN SEARCH OF PEACE - ALWAYS.

Another beautiful day in Japan🇯🇵 … We hiked up through the bamboo forest trail at Fushimi Inari and made our way back down through the Tori Gates. Soooo pretty.

Twas packed at the bottom, but virtually empty at the top 🤷🏿‍♂️

#fushimiinari #fushimiinaritaisha #kyoto⛩ #japan🇯🇵 taken in Fushimi Inari-taisha by @bitbeefy

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2 months ago

NASTY 🤢🤮 WORKOUT 😬😮‍💨🇯🇵

I find like most when all I have to think about is eating and training, it just all CLICKS. But I never forget that it’s doing all the other things that allow me to do just that…

Anyhow, I found a 1k loop around a park in Hot Humid Tokyo before heading to Nikko and decided to have a lil play.

Of course this loop had a some cheeky inclines to make things a little spicier.

In the end after the warm up it was 6 x 1k progressively getting 20 seconds quicker every kilometre and yessss… we got receipts lol… to get this right I had to go out easy, be patient and not panic… 🫨

Sooo happy I finished lol… the last rep I honestly thought someone was catching me and I said nahhhhhh you’re not passing me on my last lap, it was actually the echo of my footsteps lol… something to said about that… but not sure what yet…. Sometimes the easiest workouts are the hardest…

It’s not raining…

#SpringLoading #Tokyo #Intervals #runningforfun taken in Shinjuku Tokyo Japan by @bitbeefy

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2 months ago

IN SEARCH OF GOOD FOOD & PEACE - ALWAYS 🇯🇵

Stumbled across this Wagyu spot in Nikko with a set menu filled with melt in your mouth marbling energy. I’d come back just for this and of course to run up and down dem hills lol.

#Nikko #japanesefoodlover #foodiejapan #japan🇯🇵 #fuelforthought taken in Nikko, Japan by @bitbeefy

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2 months ago

IN SEARCH OF PEACE - ALWAYS.

APPARENTLY NIKKO 🇯🇵 IS THE SPOT.

#Nikko #Japan taken in Nikkō Tōshō-gū by @bitbeefy

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3 months ago