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Giant-killers Bradford add Sunderland scalp

Bradford, beaten League Cup finalists in 2013, stunned Chelsea 4-2 at Stamford Bridge in round four and they pulled off another upset at Valley Parade courtesy of a John O'Shea own goal and a strike by Sunderland old boy Jon Stead.<p>"Every one of us has put a shift in and we had to to get the result …

Free Kick Wizard Bas Van Velzen Has Some Serious Football Skills

YouTuber vvbasvv has shared a three-and-a-half minute video of his unbelievable free kick skills.<p>Dutch football fan Bas is a boot tester and free …

Canadian wins Beer Mile World Championship with 5-minute run

The Beer Mile: One mile, 4 beers, each lap around the track preceded by chugging one beer, penalties for vomiting. The first-ever official World Championship took place in Austin Wednesday night. The winner, Canada's Corey Gallagher, did something I can't even fathom:<p>Some expert analysis:<p>The …

Pumpkin geometry: stunning shadow sculptures that illuminate an ancient mathematical technique

Like a Halloween pumpkin, the hollow sphere casts a dramatic shadow across the room.<p>The curved lines on the spherical shell magically produce a grid of perfect squares. It would make for an amazing lampshade, or maybe even a disco ball.<p>The light sculpture is also a very cool reinterpretation of …

Watch people surf the most dangerous wave in the world

You are right to fear the ocean.<p>Via Stab, Monster energy teamed up with Ryan Hipwood to take on "The Right," which is the most unpredictable wave in the world and easily one of the most dangerous. It's also the wave that nearly killed Hipwood in 2012. Watch him and a group of world-class surfers go …

The Perfect Form

Running better, from head to toe.<p><b>Head Tilt</b> How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. …

What's the Difference Between Fartlek, Tempo, and Interval Runs?

Here's a quick breakdown of these three major types of speed workouts.<p><i>Hi Jenny, I just read your article,</i> <i>'</i><i>What Should I Do During the Off Season</i><i>?'. Very helpful, thanks! Could you briefly explain to me the difference between fartlek, tempo, and interval runs? Thanks! Mary</i><p>Hi, Mary. Thanks for the …

10 Essential Strength Exercises for Runners

Do these exercises consistently, and you’ll run faster and stronger.<p>Whenever the topic of strength training and running comes up, most runners tend to respond with, “Wait, I’m supposed to do something other than running?” Supplementing running with strengthening exercises will not only aid in …

How and Why You Should Warm Up Before a Run

Heading out for a run too fast and not warmed up is a recipe for injury.<p>Once we get revved up to run it’s tempting to shoot out the door at top speed. But heading out of the gates at full speed—without a proper warmup—is a recipe for disaster, and injury.<p>If you start out too fast, you run the risk …

101 Greatest Running Tips

It can be tough to stay motivated—especially when you're tired or the weather sucks. But we've got 101 reasons why you can't quit—from our friends at Runner's World<p>"Stop fighting it!" That's what a fellow marathoner yelled at me years ago in the middle of a very windy out-and-back marathon. "Don't …

Exercise Tips: Keep Breathing

The Activity - Yoga<br>The Expert Elena Brower, owner of Virayoga in New York City<br>How? Use the Hindu breathing method called ujjayi. First, inhale once with your mouth open and then exhale the same way, making a "ha" sound. Then close your mouth and continue making the same sound while inhaling and …

Get Fit In A Flash With This 7-Minute Workout

<i>By Jessica Smith for Shape.com</i><p>We get it -- your holiday guests are sleeping downstairs, you've still got last-minute shopping and baking to do -- who has time for a workout? With this routine, you do! This program packs a total-body strength and cardio routine in just seven minutes flat. Plus, it's …

Lionel Messi's improbable progression from struggling youngster to world super star

Exclusive: in his new book Guillem Balague charts Lionel Messi’s difficult journey from a small boy in Rosario to a big star in Barcelona.<p><b>Leo Messi</b> will watch the <b>World Cup</b> draw unfold this week from his home in Argentina, recovering from a muscle injury that has appeared when it seemed nothing …

Soccer

The 2013 Adventurers of the Year

Over the past year, highly organized, well-funded teams pulled off an astounding number of firsts, sending a Hollywood director to the deepest spot in the ocean, landing a drone on Mars, and equipping a skydive from the edge of space. Presented here are our adventurers of the year. Enjoy!<p>Run Your …

Key West

INSANE Domino Tricks! (Hevesh5 & MillionenDollarBoy)

Ten of the world's most mind-blowing landscapes

Gazing at a remarkable view for the first time is one of travel’s greatest thrills – and these 10 landscapes are among the most mind-blowing we’ve ever seen.<p>Yellowstone National Park, Wyoming, USA<p>Yellowstone National Park has an embarrassment of astonishing sights, from the thundering waterfalls of …

Mount Huashan Is One Of The Most Dangerous, Terrifying Hikes In The World

Does that photo make your stomach drop?<p>Redditor AdventurousHuman posted the photo of hiking China's Mount Huashan. The trail is one of the most dangerous in the world.<p>The trails up Mount Hua Shan involve steep staircases, vertical ascents, and a plank trail consisting of wooden platforms bolted …

Sporting firsts of the 1980s: from a nine-dart finish to a 147 break

The 1987 Rugby World Cup, the New Zealand cricket team winning in England, a 100m javelin throw and some TV debuts<p>Some of these might not seem all that remarkable in this modern era of sport, but I can assure you, back in the 1980s some of these achievements left you open-mouthed in astonishment. …

Liverpool stars turn in egg-cellent performance in egg and spoon race

Poise, skill, balance and agility are all key qualities shown by the likes of Luis Suarez, Steven Gerrard and Lucas Leiva every week.<p>But the …

The Night the SEALS Captured the Butcher of Fallujah

One fateful night in 2009 a team of Navy SEALs grabbed the Butcher of Fallujah—and then everything went wrong. This is the story of that night.<p>The …

Lung Power

Need more air? Deep breathing can help you run longer with less effort.<p>Just before you crest a hill or reach the end of a speed interval, your lungs go into overdrive. Your breath becomes shallow and rapid. You think if only you could pull in more air, you could surge up that hill or maintain your …

Boost Your Metabolism & Burn More Calories! - Women's Running

Photo courtesy of Shutterstock.com<p>You hear the term tossed around a lot. “Mine’s slow!” “Mine’s fast!” “Do this to speed yours up!” But what exactly …

Speed Workouts to Gauge Fitness

Measure your training progress for any distance race.<p>Every runner needs a "go-to" workout—an interval session, a goal-pace run, or other key workout to complete more than once during a training cycle. Whether you're prepping for a race or running to stay fit, doing the same workout regularly lets …

Drink More Water, Gain Less Weight

Zero- and low-calorie beverages help keep pounds off, study finds.<p>Here’s a simple weight-management tip: Rather than sipping fruit juice or a sugar-laden drink, enjoy a glass of water—or a cup of coffee or tea—instead.<p>The recommendation comes courtesy of a new study in the <i>International Journal of</i> …

Poor Balance a Predictor of Ankle Sprains

History of sprains also a big factor, study finds.<p>Good balance can help exercisers avoid ankle sprains, according to a study in the <i>Scandanavian Journal of Medicine & Science in Sports</i>.<p>Researchers evaluated the balance of 125 university students who exercised at least twice a month and had not …

The Body Shop: Turn Up Your Heat

Use this quick warmup to get your blood pumping and avoid injury.

Your 10-Minute Halloween Run Warm-Up

Do this spooktacular dynamic stretching set twice through—60 seconds each exercise—before today’s run!<p>Zombie Heel Walks<p>Heel walks are a simple but …

How Fast or Slow Should I Run?

The trick is to find your "Goldilocks pace"—the one that's just right. Here's how.<p>When you first start exercising, you want to work hard enough that you’re boosting your fitness, strength, and endurance but not so fast that you get hurt. (Doing too much too soon is a very common cause of …