How to run your fastest 5km, according to run coaches and athletes
Got your sights set on a PB? Follow this advice to reach the finish line in record timeSo if you’re ready to run your fastest 5km yet, follow this advice from seasoned running coaches and pro athletes so you cross the line with a shiny new medal that shows off your PB.
As the Lunar Module Eagle pilot boarded the 1969 Apollo 11 mission to the moon, Aldrin and his commander, the late Neil Armstrong, were the first two people to land on the moon. It instantaneously landed Aldrin in the history books, and became one of the most significant moments in human history. Celebrating 53 years this year since the remarkable achievement, Aldrin's jacket selling at auction, fetching $2.77m (£2.3m) makes it even more poignant. Yet along with his status as a national treasure, Aldrin's problems began soon after he landed back on earth. This included alcoholism, depression and two divorces.
Megan Fox had 'snuggle time' with ex-husband Brian Austin Green's newborn son
Sharna Burgess revealed Megan Fox has already spent quality time with Brian Austin Green's baby boy.Megan Fox has had "snuggle time" with her ex-husband Brian Austin Green's newborn son.
Having been continually asked throughout the years if he was bothered about being the "second" not first man to step foot on the moon, Aldrin carries with him a sense of frustration.
During one interview back in 2009 he called the label "degrading" before going on to explain just how bad things got for him in the early 70s when he returned from the lunar mission.
Having rejoined the US Air Force as a commander of a test pilot school, he quit the armed services at the age of 42. From here he started to heavily drink alcohol, had an affair and suffered from depression.
Eventually, after another short marriage following the breakdown of his first, the star found himself selling Cadillacs in Beverly Hills, dependent on drink.
DON'T MISS: Micky Dolenz health: 'I'd have taken better care of myself' Star on his health woes age 77
Why are my monstera leaves turning yellow?
Find seven reasons why your monstera leaves are turning yellow and how to prevent them with this expert guideWith monstera being one of the best indoor plants, it is important to keep them in top condition for the best effect. Despite being great low-light plants, they are still prone to several common houseplant problems so learning how to properly care for monstera plants to prevent these problems is essential.
Speaking about this difficult time in his life and why he felt it happened, Aldrin shared: "I inherited tendencies in different directions [depression and an addictive personality] and those directions, if you feed them with a life of perfection and discipline and then remove that all of a sudden, it's probably going to go back to some of the more deep-seated concerns about self-worth and achievement.
"You did that as part of a team; what are you doing now? You get a job as a car salesman and you're a horrible car salesman. What does that do to a person's ego.
"I wanted to resume my duties, but there were no duties to resume.
"There was no goal, no sense of calling, no project worth pouring myself into.
READ MORE: Dementia: The golden drink shown to 'improve quality of working memory by 15%' - doctor [EXPERT ADVICE]Diabetes: New Study finds warm green drink lowers blood sugar in a way never seen before [INSIGHT]Brit holiday hotspot warning as dad-of-four stabbed 'for no reason' [LATEST]'There is no cure' Howie Mandel's 'disorders' drove family to therapy - struggle explained [INSIGHT]
"I don't think the Air Force knew what to do with someone who went to the
Run to the beat: 10 best heart rate monitors for runners – chest-straps, watches and headphones
The best HR-tracking straps, watches and headphone for staying in the zoneStrap on a heart rate tracker, whether round your chest, arm or in your ears, and you can unlock useful insights into your real-time performance, helping you train at the right effort for your goals. It can estimate your fitness levels, indicate potential peak performance, help with recovery recommendations and even spot your susceptibility to injury or incoming illness.
moon. I was an outsider.
"I was the egghead from academia who got in because the rules had changed. While I looked for validation from my fellow contemporaries, I instead found jealousy and envy. I did not find team spirit. This led to dissatisfaction, an unease.
"What I felt was depression. But there was another trait that had been hidden. Everyone was drinking, and I was too. This led to periods of self-evaluation and concern. 'What am I doing?' 'What is my role in life now?' I realised that I was experiencing a melancholy of things done. I really had no future plans after returning from the moon. So I had to reexamine my life."
Suffering from both alcoholism and depression, even to this day Aldrin looks back and credits the time when he asked for help as one of his "greatest challenges".
He added: "I had a genetic tendency toward alcoholism. [Both of his parents suffered from the disease.] That eventually reached its peak in 1976 and 1977. Recovery was not easy.
"But it has also been one of the most satisfying because it has given me a sense of comfort and ease with where I am now."
Why are rest days important?
Wondering why are rest days important? Here’s everything you need to knowYou might already be using one of the best rowing machines a few times a week to enjoy a full-body sweat and clock up some all-important minutes of exercise. But according to research published in ACSM’s Health and Fitness Journal, too much overload or not enough recovery (or both) can result in physiological and psychological symptoms that ‘limit performance’.
As Aldrin briefly mentioned, alcoholism seems to run in some families. There is a growing body of scientific evidence that alcoholism has a genetic component. In fact, according to the American Academy of Child & Adolescent Psychiatry, children of alcoholics are four times more likely than other children to become alcoholics
However, other factors such as environmental, can play a significant role in some individuals developing into alcoholism. Back in 1990, Blum et al. proposed an association between the A1 allele of the DRD2 gene and alcoholism. The DRD2 gene was the first candidate gene that showed promise of an association with alcoholism.
Subsequent genetic studies have attempted to pinpoint the exact genes associated with alcoholism, but none have produced conclusive results. A number of genes have been identified that play a factor in the risky behaviours associated with alcohol abuse or dependence.
Yet what has been agreed by researchers is the connection between alcoholism and depression. Often, people with depression who drink alcohol will find they start to feel better within the first few weeks of stopping drinking. This is because alcohol affects the chemistry of the brain, increasing the risk of depression. Hangovers can also create a cycle of waking up feeling ill, anxious, jittery and guilty.
Depression can cause both physical and psychological symptoms - and they are different for everyone. Signs to look out for include:
Continuous low mood or sadness
Feeling hopeless and helpless
Having no motivation or interest in things
Thoughts about harming themselves.
Changes in appetite or weight
Lack of energy
Low sex drive
Individuals who are suffering from depression, alcoholism or both can improve both their mental health and physical health by cutting out alcohol entirely. The Royal College of Psychiatrists recommend that for people who need help with both their drinking and depression, it's usually best to tackle the alcohol first and then deal with the depression afterwards, if it hasn't lifted after a few weeks.
For confidential help and support call Drinkline on 0300 123 1110 (available weekdays from 9am-8pm and 11am-4pm at the weekend).
The WH team's ultimate home gym equipment edit, from just £1.99 .
For anyone converted to home workouts for the long haul.From dumbbells to kettlebells, medicine balls, foam rollers, ankle weights, resistance bands and even a weighted vest or two, there's a shedload up for grabs, and these are the best home workout equipment bits to buy now. Cribs-worthy home gym room, coming right up.