Markus Andrews

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    18 New Running Shoes To Help You Run Faster And Farther In 2024

    The pair of running shoes you choose can make or break your run. You ever slipped on a pair only to feel that red-hot feeling of an incoming blister a few kms into your first run? Or you take your shoes off after a long run to find a blackening toenail? Whatever your woeful running horror story is, one thing is for sure, you need a solid pair of takkies to help you hit the tar, treadmill or trails. And we’re here to help.

    What To Consider When Looking For A New Pair Of Running Shoes

    There are a few questions you’re going to want to ask yourself before you head out to your nearest Sportsmans Warehouse on the next available Saturday morning.

    What will you mostly be using your shoes for?

    How far do you want to run?

    What kind of terrain are you going to be running on?

    Do you want to use them for other kinds of training (like HIIT or strength training)?

    READ MORE: We Tested The NEW Under Armour Iso-Chill Range With Running Late Club

    What To Look For In A Shoe

    Cushioning: This helps the ground feel softer and encourages ground-contact stability.

    Weight: Lighter shoes usually have less cushioning; they’re designed for your speedy runs. Heavier shoes tend to have more cushioning and are better for your longer runs.

    Drop: This is the difference in cushioning (or height) from the heel to the front of the foot. Basically, when you’re barefoot your heel and forefoot touch the ground so the drop is 0mm. Slip on a pair of particularly cushioned running shoes (or some serious heels) and the drop starts to increase. Drop tends to range from 0mm to 14mm, with 10mm being the most common heel drop.

    Pronation: Many shoes will state the type of pronation they are suitable for (but every person is different). Make sure you choose a shoe that’s suitable for you after doing a gait analysis with an expert (hint: they’re usually free). Not sure what these words mean? Keep on reading!

    Do You Need A Gait Analysis For Running?

    Many running coaches, trainers and running brands recommend getting a gait analysis. But what does that actually mean? In simple terms, your gait describes the way in which you walk. So a gait analysis is an exam that gives you information about your walking and running style.

    Everyone is different and knowing your gait is a huge part of knowing your running style. The more information you have, the more equipped you are to choose the right pair of shoes for you and ultimately prevent injury.

    “Knowing your gait can help you grow as a runner and help prevent injuries in the future. Each runner has a specific gait, and not knowing yours could result in an injury,” according to Asics.

    What Does Pronation Mean?

    A large part of gait analysis focuses on determining your pronation. When it comes to running, pronation refers to how your foot naturally rolls inward after your heel strikes the ground. Ideal pronation would result in this motion (the natural inward roll) absorbing the shock from the force of your heel coming into contact with the ground.

    Once your pronation has been determined, you want to try to match yourself to a running shoe that adjusts for your specific pronation. Wearing the correct running shoe will make you a more efficient runner and help you avoid those jog-ending injuries.

    3 Types Of Pronation:

    Neutral pronation: When your foot lands outside of your heel and then rolls naturally inward (about 15%), absorbing the shock and keeping your ankles aligned. If this is you, try the Under Armour FLOW Velociti Elite.

    Overpronation: When your feet roll inward too much. This requires a more sturdy running shoe so that your foot can be kept in place. Try the PUMA NITRO or Asics Gel-Nimbus™ 25 if you’re an overpronater.

    Supination or underpronation: When the feet don’t roll inward enough. This requires a shoe that has plenty of cushioning, like the Salomon Spectur.

    READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

    5 Places To Get A Gait Analysis In South Africa

    Sportsmans Warehouse

    Sportsmans Warehouse has RUN-id, an industry-leading advanced gait analysis technology developed by German engineer Jens Hellenbacher. It’s in selected stores around South Africa (Gauteng, Western Cape, Pretoria, KZN and Eastern Cape), is completely free and only takes a few minutes. Find out more here.

    ASICS Mall Of Africa

    If you’re a runner, you’ll be familiar with Asics. They have a huge range of shoes to suit any type of runner. So if you’ve got your heart set on your next pair being from the brand, why not head straight to the Asics store at Mall Of Africa for a gait analysis? The analysis is free of charge. Find out more here.

    Total Sports

    Total Sports is really changing the game when it comes to getting active. Their free gait analysis is available at Totalsports in Sandton, Mall of Africa, Canal Walk, Cavendish, Gateway and more.

    The Athlete’s Foot

    You can pre-order your running and gait analysis at the shop over here. They also give an in-depth breakdown of what they will be analysing and why it matters here.

    The Sweat Shop

    Head to The Sweat Shop Dunkeld in Johannesburg or The Sweat Shop Claremont in Cape Town for shoe fittings, gait analysis and premium advice.

    Now that you know a little bit more about what to look for in your next pair of running shoes, you’re ready to shop. Whether you’re a newbie or an experienced runner, hit the ground running with these newly-released running shoes.

    READ MORE: Beginners 5K Running Training Plan And How To Crush It In Just 6 Weeks

    For Speed Runs

    For speed work and short-distance runs, look for a shoe with a little drop – in a European Journal of Sports Science study, they found that minimalist shoes can help you run faster, and make your feet and calves stronger. These are our top 2024 running shoes for speedy runs.

    Nike Vaporfly 3

    This is a speed shoe, indeed. But gone are the days when a quick 5K fit the bill for what creates a speedy run. These shoes can take you from a fast 10K through to a pacy marathon, too. The grooves in the sole drive energy from the sole through to the forefoot, making for faster take-offs.

    Under Armour Surge 3 Running Shoes

    With just an 8mm drop, this lightweight and breathable shoe will have you flying. A cushioned EVA midsole gives you a responsive ride while strategically placed rubber pods on the outsole add durability while keeping things light.

    adidas Adizero Boston 12

    You’d be surprised that such a chunky shoe can create such speed. Get flexibility in the forefoot along with a locked-in midfoot through your run. Energyrods at the bottom of the shoe provide a more seamless transition as you push off from the ground.

    PUMA Fast-R Nitro Elite

    You’d be forgiven for thinking this is a moon boot, but it’s actually a speed runner. The shoe, broken into two parts, delivers speed in the front section and comfort at the back, while the forefoot is primed to react to your cadence. It’s also surprisingly stable. While it’s built for speed, you could even take this bad boy on marathons, says PUMA. Expect a new version to drop in February 2024 – this shoe will be lighter and even faster.

    Asics Magic Speed

    Get the energy you need to ace your next PB. It works for both tempo runs and races and a carbon TPU plate propels your foot forward upon landing, so you go further, faster. A cushioned midsole keeps your stride propulsive while maintaining a lightweight feel.

    Hoka Mach X

    For those who want to run even faster, this pace-pushing shoe is it. It’s also a lightweight shoe built to last: the Mach X is supercharged with a layer of PEBA foam that’s 34% more resilient than the Carbon X 3 foam, making this a good shoe for both distance and speedy sprints.

    For Longer Distance Runs

    For longer distances, look for a higher drop in the shoe (read: a higher heel) that supports and keeps you comfy when you’re going for many km.

    On Running Cloudbloom Echo

    Made to go the distance, these shoes, with the upward curve, push your foot further and faster. You’ll also find enhanced cushioning on the forefoot, making for a more comfortable journey.

    Under Armour HOVR™ Machina 3

    Perfect for hot rides, the shoe’s mesh upper allows for maximum airflow, while tons of springy cushioning keeps you pushing forward. Plus, the combination of carbon and blown rubber on the outsole allows for durability and a lightweight rebound.

    adidas SOLARGLIDE 6

    Go the distance with this nifty runner. BOOST tech delivers energy return with each stride, while LEP 2.0 technology guides your foot forward for an extra push when you toe-off during your run.

    PUMA Magnify Nitro 2

    There’s tons of rubber in this shoe, making for a longer, smoother ride. In the midsole, you’ll find nitrogen-infused NITRO™ foam, to keep you bouncing along in comfort. The outsole’s rubber is durable and is built for all-surface traction.

    New Balance Fresh Foam X 1080

    Per New Balance, this shoe is IT. The shoe they’d make if they only made one. A bold claim, but we’ve reviewed it and can testify to its bounciness and responsiveness. The midsole, with proprietary Fresh Foam, allows the landing to push off to go that much more smoothly while the super-soft upper material is breathable.

    Nike Alphapfly 3

    Made with the beloved Zoom upper but with a decked-out sole, this shoe for marathoners looking to pace up fits the bill. It’s helped runner Kelvin Kiptum break the Marathon World Record, so it’s got to be good. What’s new? A smoother heel-to-toe transition from the continuous bottom as well as a wider carbon fibre Flyplate for extra propulsion.

    For Trail Runs

    With trail running shoes, you’re looking for a grippier outsole that can withstand uneven footpaths and keep your foot secure as you traverse the unknown. These are worth your cash.

    Salomon Pulsar

    A bouncy, superior comfort shoe that tackles the trails while you walk on clouds. An Energy Foam midsole gives you smooth transitions, while an Energy Blade helps with propulsion to shift you forward.

    Nike Ultrafly

    Fast and grippy, this shoe makes the case for a trail run that’s both fast, epic and yes, totally doable, no matter the conditions. The Nike Ultrafly was designed with Vibram and contains its lightweight, agile outsole design and traction tech underneath.

    Hoka SpeedGoat 5

    Like Nike’s Ultrafly, this shoe features the Vibram® Megagrip with Traction Lug designed to provide more surface contact and traction. It’s lighter and roomier but no less stable, making for light work when tackling the trails.

    adidas SOULSTRIDE FLOW GTX

    A lightweight shoe that won’t bog you down on the hills. Shock-absorbing EVA provides comfort and the mesh upper takes you through mud, rain and sunshine. The Continental™ Rubber outsole also gives you a better grip on those trails.

    Under Armour Charged Maven

    For shock absorption, look for the UA Charged tech embedded in this shoe. The cushioning needs to be soft but rugged enough to take on rocks and gravel – and this shoe does the trick.

    PUMA Voyage Nitro 3

    The camo look is so subtle and beautiful, you’ll be wanting to wear this everywhere. But it’s destined for the trails: it sheds water so you’re never wet, while the outsole allows the shoe to move independently with the ground for better traction.

    Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    Your Christmas Menu Is Sorted With These 6 Healthy Festive Recipes

    Want healthy festive recipes that will leave you seriously satisfied?! These are delicious, fresh and allergen-friendly! Therefore you have a Christmas menu that suits (and can easily be tweaked for) all dietary requirements. Below is a healthy menu that’s perfect for our hot sunny, South African festive season: indulgent, but feel-good.

    If you have a gluten-free guest: no adjustments necessary! All these recipes are gluten-free.

    If you have a vegetarian guest: replace the fillet in the Beef Tagliata with gorgeous grilled mushrooms. Then replace the salmon in the Trout Tartare with heirloom tomatoes (think different colours and sizes and textures).

    If you have a vegan guest: Do the above step and simply leave out the ricotta in the Herby Cress Salad and replace the yoghurt in the Raspberry and Yoghurt Tartlets with coconut yoghurt.

    READ MORE: I Tried 3 Viral Recipes And Here’s How It Panned Out

    Healthy Festive Starter: Trout Tartare

    Start off the menu with a refreshing recipe that requires minimal prep and no cooking. A few quality ingredients and you have a crowd-pleasing, effortless festive appetiser. Because what could be better than silky diced fish seasoned with zesty lime, sesame oil, spring onions, chives and a hint of chilli?

    Healthy Festive Main: Beef Tagliata with Roasted Rosa Tomatoes

    Who said your table had to be adorned with gammon, turkey and lamb? This Beef Tagliata is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes. Bon appetit!

    READ MORE: 5 Low-Calorie Smoothie Recipes That Legit Taste Like Milkshakes

    Healthy Festive Side Dish 1: Herby Cress Salad with A Crunch

    This watercress salad with flavour-packed homemade dressing is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds. Best part? It’s easily customisable. Don’t add the cheese if you have vegan or dairy-free guests.

    Healthy Festive Side Dish 2: Whole Baked Baby Sweet Potatoes

    Everyone loves garlicky, well-spiced potatoes. And you’re going to love these sweet potatoes even more. With very few steps, you’ll be able to pop these in the oven and basically forget about them. We love fuss-free festive recipes!

    READ MORE: The 2 Hangover-Curing Recipes You’ll Need This Festive Season

    Healthy Festive Side Dish 3: Asparagus, Bean and Tenderstem Broccoli Salad

    Every festive feast needs a salad that no one can get enough of and every one demands the recipe for. This will be that dish. Fresh, crunchy and perfect for South African summer, this is guaranteed to be on your table every year from now.

    Healthy Festive Dessert: Raspberry and Yoghurt Tartlets

    Here at WH, we love recipes that make use of seasonal ingredients. Take full advantage of the summer berry season by treating yourself and your guests to the tangy and slightly sweet goodness of our Raspberry and Yoghurt Tartlets! This is a perfect summer dessert of creamy Greek yoghurt, fresh raspberries and zesty lemon. Yum! More

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    Healthy Alternatives To Fried Chips

    We all know that traditional fried chips can be a guilty pleasure, but who says you can’t enjoy a tasty plate of chips while still making nutritious choices? We sure as heck won’t say it. What we will do, is show you how different vegetables can be transformed into scrumptious healthier chips that will satisfy your cravings without compromising on flavour or nutrition. Get ready to discover some creative ways to serve and enjoy some guilt-free delights.

    How to Incorporate Healthy Fries into Your Diet

    When it comes to incorporating nutritious chips into your diet, the possibilities are endless. You can experiment with different vegetables and flavours to create a variety of deliciousness. One idea is to start by choosing your base vegetable. Sweet potatoes, beetroot, parsnips, butternut the choices are limitless. Simply slice them into thin strips or wedges, toss them in olive oil and seasonings like garlic powder or rosemary, then bake them in the oven until they’re golden brown. You should try:

    Packed with essential nutrients, beetroots are a great source of fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C

    Carrots contain many nutrients, including beta-carotene and antioxidants, that may support your overall health as part of a nutrient-rich diet.

    High in potassium, which can help keep your blood pressure in check, butternut squash is a rich source of fibre, antioxidants, and minerals

    Rich in several important nutrients and antioxidants that may improve immunity and enhance digestive health

    Peppers are excellent sources of vitamins A and C, potassium, folic acid and fibre.

    Sweet potatoes are nutritious, packing a good amount of vitamin A, vitamin C and manganese into each serving.

    By using different vegetables and a few simple cooking techniques, you can create a variety of tasty options that are not only satisfying but also good for your body. The best part is that you can customise them to suit your taste preferences by adding various seasonings and spices. Here’s how to make some.

    Eggplant

    A nutrient-rich food, eggplants contain fibre, vitamins and minerals that can benefit your overall health.

    Eggplant Chips

    There’s a crispy coating on this medium-soft vegetable, which helps the chips keep their shape. Eggplant has a mild and subtly sweet flavour that can easily pair well with bolder seasonings and sauces. 

    Prep Time 5 minutes minsCook Time 12 minutes mins

    Servings 1

    1 Medium sized eggplant¼ cup Flour1 Egg white 1 cup Panko¾ cup Grate Parmesan 2 tbsp Olive oil½ each Garlic powderKosher salt to tastePepper to taste
    Cut eggplant into 6cm-long sticksIn one bowl, combine flour, garlic powder and ParmesanIn another bowl whisk egg whites. Then dip eggplant into whitesLastly dip into panko cupPlace on sheet tray and drizzle olive oilRoast in oven at 200°C for 12 minutes, flipping every 8 minutes

    READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

    Baby Marrow

    Baby marrow, also known as courgette or zucchini, contains a variety of vitamins and minerals. Cooked baby marrow is particularly high in vitamin A, though raw contains slightly less.

    Baby Marrow Chips

    These chips are especially good and incredibly crispy and flavourful. Baby marrow has a mild flavour, slightly sweet and slightly bitter, with a rich feel.

    Prep Time 5 minutes minsCook Time 20 minutes mins

    Servings 1

    2 Medium babymarrows 1 Egg white¼ cup Flour or panko½ cup Grated ParmesanSalt and pepper to taste
    Cut marrows into 6cm-long sticks and 1cm thickDunk marrows in beaten egg whiteThen dip in cup flour or pankoThen dip into ParmesanPlace on a sheet trayRoast in oven for 220°C for 20 minutes, turning every 5 minutes Then add salt and pepper to taste

    Green Beans

    Green beans help fight inflammation and are a good source of folate and potassium, which helps regulate blood pressure. Green beans also are a good source of protein and fibre.

    Green Beans Chips

    Green beans are slightly sweet and have a slightly grassy or earthy flavour. They go nicely if you mix with garlic, onion, parsley or toasted sesame seeds. These are not pretty but they are deliciously flavourful.

    Servings 2

    3,5 kg Green beans¼ cup Flour1 Egg white1 cup Panko ¾ cup Grated Parmesan2 tbsp Olive oil1 tbsp Onion powder½ tsp Salt and pepper
    Trim your bean endsIn a bowl mix flour, egg white, panko, ParmesanPlace on sheet tray and drizzle olive oilRoast for 220°C for 10 minutes, shaking pan at 5 minutesThen sprinkle salt and pepper

    READ MORE: Magnesium Is Brilliant For Sleep And Cramps – Here’s How To Get Enough Of It More

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    Try This Tasty Snowy Angel Cake Recipe For Christmas

    Angel cake is made with egg whites alone – no yolk or butter – and is magically light so it’s perfect for summer and its pure, white snowiness is an ingenious nod to Christmas. Cook’s Tips: To cool, place the neck of a wine bottle through the ring of the cake tin, with the cake facing down – this helps the cake shrink away from the sides of the tin. Omit the filling and icing and simply serve slices as a base for strawberries and cream. More

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    This Explosive 15-Minute Workout Gets It All Done – Fast

    Move faster with this get-nimble, get-quick explosive 15-minute workout routine. And you should have 15 minutes to spare, so no excuses! Ready, set, slim down.

    Guess what? Agility drills aren’t just for border collies. In fact, they’re a crucial part of any workout plan. Being able to start, stop and change direction quickly builds stamina and sculpts insane, look-at-me legs – it may even help improve your memory and focus. The explosive moves you see in this explosive 15-minute workout are designed to make that good stuff happen.

    Oh, and they’ll send your fat burners into overdrive, says performance coach Joel Sanders, who created this routine. “More movement equals more kilojoules burnt, making these exercises ideal if you’re crunched for time,” explains Sanders. Even better: they’re mentally stimulating – something you don’t get with the typical squat or lunge. And you can do them in your lounge, no equipment needed. Score!

    The Explosive 15-Minute Workout

    Two or three times a week, perform this explosive 15-minute workout as a circuit. Starting with the first exercise, do as many reps as you can in 20 seconds, then rest for 20 seconds before proceeding to the next exercise.

    Rest for one to two minutes at the end of the set. Complete up to five total sets.You’ll need: floor space; a wall

    Acceleration wall drill

    Place your hands on a wall, arms straight, and lean forward so that your body forms a straight line from head to heels. Drive your left knee up (A); pause for one second, then return to start and immediately repeat with your right leg (B). Continue alternating as quickly as possible.

    READ MORE: Grab Your BFF For This Fun Buddy Workout That Tones *Everything*

    Split Jumps

    Stand with your left foot one big step (about 90cm) in front of your right. Bend your knees to lower your body until your left thigh is parallel to the floor (A). This is a split squat. Jump up quickly (B), switching your legs midair so you land with your right foot in front; immediately lower back into a split squat (C). Continue alternating.

    READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

    Lateral Bound

    Standing on your right foot, bend your knee and sit your hips back as you swing your right arm behind you, keeping your chest lifted (A). Jump to the left, swinging your left arm behind you and landing softly on your left foot (B). Reverse the movement to return to start. Hold for three seconds, then switch legs and repeat.

    READ MORE: This Totally Explosive Workout Will Help You Burn Fat In No Time At All

    Base Rotation

    Stand with your feet just more than shoulder-width apart, knees bent and weight on your toes; rotate your shoulders and torso to the left (A). Keeping your shoulders facing in this direction, jump and rotate your lower body 180 degrees to the left (B), then jump to rotate back to start. Continue alternating quickly.

    This article is excerpted from The Women’s Health Big Book of 15-Minute Workouts. More

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    12 Of The Best Vegan Protein Powders You Can Buy Right Now

    Raise your hand if you’re a vegan who’s sick of people asking you how you get enough protein. Same.

    Even though there are *plenty* of ways to get protein on a plant-based diet, vegan protein powder can help you meet your needs in a pinch.

    And, yes, dieticians say they’re legit. “Some misconceptions about vegan protein powders are that they don’t provide enough protein and that they won’t keep you full,” says Carolyn Brown, a dietitian.

    What’s in vegan protein powders?

    However, today’s vegan protein powders do both. First of all, many vegan powders contain 20 to 30 grams of protein per serving, which is totally on par with most popular whey protein powders, according to Brown. (Btw: If you’re wondering whether whey protein is vegan, the answer is a huge no. “Whey protein is one of the primary proteins found in dairy products,” says nutritionist Charlotte Martin.)

    Many plant-based powders also provide some fibre, which helps them keep you fuller, longer — and boosts their nutritional value, adds dietician Priya Khorana.

    Oh, and about that flavour issue. While vegan proteins long had a rep for tasting pretty revolting, times have changed. “Many newer proteins come in flavours like salted caramel, coconut, or even chai,” says dietician Andy Bellatti. These days, popular powders are made from hemp, brown rice, or pea protein. Not just soy.

    When hunting for vegan protein powder, consider these three major factors: protein content, types of proteins used and sweeteners. First, Martin recommends looking for a powder that contains at least 15 to 20 grams of protein per serving.

    READ MORE: Here’s Another Reason You Should Probably Stick To Your Plant-Based Diet

    Getting the most from your vegan protein powders

    Then, since most plant-based protein sources are “incomplete” (meaning they don’t contain all of — or enough of — all nine essential amino acids) on their own, opt for a protein powder made out of multiple sources, Martin says. Combining different proteins ensures your powder provides all of the aminos your body needs.

    Finally, limit any added sugar to five grams per serving, max. “I steer clear of artificial sweeteners since some research suggests they may have negative effects on metabolism, gut bacteria and appetite,” says Martin. Instead, opt for natural, zero-calorie sweeteners (like stevia).

    Whether you’re spiking your smoothies, iced coffee, or pancake mix, today’s vegan protein powders are better than ever — and totally worth your while, whether you’re a carnivore or not.

    The Top Vegan Protein Powders

    My Wellness Super Vegan Protein

    This protein combines hemp and pea protein for a rich source of essential and non-essential amino acids. They’re also bioavailable and easily digestible, a big win. It also has high levels of L-isoleucine, L-valine, L-arginine and L-Leucine, which are beneficial after a strenuous workout.

    Go Good Plant Protein Isolate

    Here, you’ll find no allergens like soya or dairy. Just the good stuff. Based on peas blended with organic vanilla beans for flavour, you’ll find this nutrient-packed vegan protein powder works wonders. Protein also boosts your immunity, FYI. A winner.

    Nutritech Vegan Pea Protein Isolate

    Nutritech Vegan Pea Protein Isolate contains 25g of naturally sourced protein per serving to increase your protein intake and further enhance your diet and lifestyle. Not only is pea protein isolate gluten, dairy and lactose-free, but it also has excellent bioavailability properties.

    READ MORE: How To Add More Vegetables To Your Diet, Even If You’re Busy

    Wazoogles Protein Blend

    This protein powder is delicious and stands up with its additions of essential vitamins and minerals. Loaded with the purest, most ethically sourced, nutrient-dense superfoods around, rich in plant-based protein, nutrients, living enzymes, vitamins and vital nutrients, without any fillers, artificial colours or flavourants to spoil it.

    Soaring Free Superfoods Protein Superfood Mix

    This vegan protein powder blend, with its short ingredient list, takes out fillers and additives, leaving you with the essential stuff. The entirely organic plant-sourced protein mix that contains natural sources of protein, antioxidants, fibre & omega 3. You can expect a chocolatey flavour from raw African Cacao powder.

    NPL Go Green Vegan Protein

    Get a full profile of amino acids and proteins from this blend. It tastes good, mixes easily and helps you hit those protein goals in one easy sip.

    READ MORE: Magnesium Is Brilliant For Sleep And Cramps – Here’s How To Get Enough Of It

    Biogen Plant-Based Protein

    Rice and pea protein is free from gluten, dairy, and lactose making it easily digestible, especially with the added bamboo fibre, an excellent ingredient for fibre enrichment. Try it in smoothies, making vegan, gluten-free treats like protein date balls and more.

    Phyto Pro Thrive Protein Shake

    Great taste? Check. Easy to digest? Check! Clean protein? Check! This concentrated pea protein isolate is a 100% plant-based protein powder with the addition of raw vanilla bean powder and sweetened with xylitol and stevia for a protein shake so tasty it doesn’t need anything else.

    Harvest Table Vegan Protein Powder

    Made from a blend of organic pea and brown rice proteins, this blend includes a proprietary blend from Harvest Table of CollaV, a natural, plant-based mix. CollaV is also a source of bamboo silica, which helps your bod make collagen. And, the Harvest Table’s vegan protein blend is 81% protein and every serving contains the same quantity of glycine and proline (the amino acids that make collagen so powerful) as an animal-based collagen.

    READ MORE: What To Eat Before A Morning Workout, According To Nutritionists

    Noa & Co Replenishing Protein Powder

    This is a plant-based supplement that contains a potent probiotic along with other extras. It is carefully blended with brown rice, pea and hemp which are three plant superstars that contain more optimal amino acids.

    WILD Natural Beauty Vegan Protein

    Made with low heat to maximise the bioavailability of the pea protein, this mix is GMO-free, easy to digest and delicious, per devotees. Get 25g of protein per serving. It’s also supercharged with an exceptional amino acid profile of 4g IBCAAs per single serving.

    USN BlueLab 100% Plant Protein

    Get a high-protein formula that works with USN’s vegan protein powder. This formula is free from sugar, dairy, gluten, soy, and artificial flavourants and colourants.

    Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. Prices are subject to change. More

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    Step Into Your Best Shape With The WH Walking Challenge

    Starting a new exercise programme can be daunting. We get that! And it’s why we’re so excited about the Women’s Health Big Book of Walking Workouts, which proves once and for all that you don’t have to overhaul your entire life to meet your weight loss and fitness goals – you simply have to put one foot in front of the other.

    The WH Walking Challenge is a six-week programme that gives you weekly walking targets, plus workouts to keep you strong and fit. Let’s get moving!

    How To Get Started

    All you need is a good pair of walking shoes for major fitness gains! But following a few basic tips can make your walking challenge experience a whole lot more comfortable and enjoyable.

    Eat a small snack before you set out. To eat or not to eat before exercise is a matter of personal preference, but a big breakfast will likely weigh you down and you don’t want to get a stitch! Have a small snack, like a banana, a small yoghurt or half a slice of toast with peanut butter, and save brekkie for when you get home.

    Drink a glass of water. Your body will be dehydrated after a night’s sleep so drink one glass of water to keep you hydrated during your walk, but not desperate for the loo!

    Start slowly. Because walking is a low-impact activity, there’s no need to do a long warm-up. Simply start at a slow pace for five to ten minutes and pick it up once your body has warmed up.

    Wear reflective gear. If you’re new to walking on the road for exercise, make sure you wear bright and preferably reflective clothing. It’s still gloomy in the early mornings.

    READ MORE: 4 Easy Exercises You Can’t Ignore If You’re Walking For Weight Loss

    Find Your Fitness

    When you start the walking challenge, it’s good to know your fitness level so you can see how you improve over time. Dr James Rippe, a professor of biomedical sciences, developed the following formula to help walkers assess their fitness by age. Walk 1.6km (a mile) as quickly as you can, then compare your time: If you exceed the ideal time for your age group by three to six minutes or more, you’re not in the best shape aerobically. But don’t worry; just keep walking. Exercising consistently can lower your time.

    Under 30 years: If you can walk 1.6km in 13 minutes or less, you’re in great shape!

    30-39 years: 14 minutes means you’re in good cardio health!

    40-59 years: 14-15 minutes means you’re in peak condition.

    60-69 years: 15 minutes is an excellent pace!

    70+ years: If you can walk it in 18 minutes or so, you’re very fit.

    The WH Walking Challenge

    Follow the six-week plan below, designed by international trainer Leigh Crews, to get fitter and tone up your legs, tummy and bum. If you don’t have access to hills or stairs within your 5km radius, do a brisk pace walk for those sessions instead. Print this plan or screen grab it and save it on your phone for easy access.

    Jiggle-Blasting Strength Moves

    Do these in addition to your walk on days 3, 5 and 7 of the walking challenge. Use your walk as your warm-up, then do these moves when you get home. A set is 8-12 reps unless otherwise indicated.

    Glute Bridge

    How to: Lie on your back with feet flat against the floor and knees bent. Squeeze your glutes and lift your hips off of the floor until your body forms a straight line from your knees to your shoulders. Pause at the top, then lower back down to the starting position.

    Reverse Lunge With Twist

    How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to centre, then push through your left foot to return to start. That’s one rep.

    Lying Hamstring Curl

    How to: Start lying on back with knees bent, feet on top of a towel or paper. Engage core, then press into heels and squeeze glutes to raise hips toward the ceiling. Hold the position as you extend legs to straight. Reverse the movement to return to start. That’s one rep. 

    Weighted Fire Hydrant

    How to: Get on all fours on top of your mat. Tuck a two to six-kilo dumbbell in the crease of your right knee. Keeping that leg bent at 90 degrees, lift it out to the side, stopping at hip height. Return to start. That’s one rep.

    Heat It Up Hill Walk

    This workout incorporates inclines and specific intervals to help target your glute muscles while you walk. If you don’t have access to a hill or stairs, simply swap these sessions in the walking challenge for brisk-pace walks instead. You’ll still score major benefits!

    How It Works

    Walk for 30 minutes, hitting a hill, bridge or stairs if you can. Time how long it takes to go up a hill or staircase, then recover by walking on level ground for about half that time. For instance, if you took 40 seconds to get up a hill, recover for 20 seconds. Timing doesn’t have to be exact, but this is a good gauge. If you don’t have access to a hill, power walk as fast as you can for the incline parts, then slow your pace for the recovery.

    Follow this pattern for your 30-minute walk:

    PART 1: 5 minutes; Easy pace, like you’re window shopping

    PART 2: 5 minutes; Flat walk at a semi-brisk pace, like you’re walking with purpose.

    PART 3 (Repeat 5 times): 1:30 minutes incline or fast power walk; 1 minute flat or semi-brisk recovery walk. *Note: If your incline takes less than 1:30 minutes to the top, keep going up and down for this amount of time then walk on the flat for the recovery minute.

    PART 4: 5 minutes; Easy pace, like you’re window shopping

    Butt Shaper Walk

    Do this 35-35 minute routine on the stipulated days in the walking challenge programme, focusing on squeezing your bum. Try to keep that contraction in your glutes as you walk.

    READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

    How It Works

    Start walking at an easy, window-shopping pace. Gradually increase to a brisk, late-for-an-appointment pace over the next 10 minutes.

    Now stop walking and do drill 1 for 20 seconds. (Each week, add another 20 seconds until you’re doing the drill for a full five minutes by week 6.)

    Walk briskly for 5 minutes, then do drill 2 for 20 seconds. Follow this pattern until you’ve done all drills, each time followed by 5 minutes of brisk walking.

    After the last drill and subsequent 5-min brisk walk, stroll at an easy pace for four minutes.

    Drill 1: Speed Skater

    Stand with feet shoulder-width apart. Sweep your left leg out to the side and jump. In one smooth motion, land on your left leg in a partial squat and swing your right leg diagonally behind you (shown). Then leap to the right, sweeping your left leg behind you. Continue jumping side to side until time is up.

    Drill 2: Long Lunge with Reach

    Take a long step forwards with your left leg (about 60 to 90cm) and bend your knees as you simultaneously lean forward from your hips and reach as though setting something on the ground next to your front foot. Press into your left foot, pull your hands back and stand up with feet together. Switch sides and repeat drill until time is up.

    Drill 3: Single-Leg Step-Down

    Stand with your left foot on a step or curb, right leg hanging off. Bend your hips and left knee to lower your right foot, gently tapping your right heel on the ground. Press into your left heel and straighten your leg, then repeat until halfway through the set. Switch legs and continue until time is up.

    Drill 4: Heel Walk

    Raise your toes off the ground and walk so you’re balancing on your heels only. Take short, quick steps and swing your arms naturally. Your pace will probably be slower than normal. Continue until the time is up.

    Extracted from the Women’s Health Big Book of Walking Workouts. More

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    The Healthy & Crunchy Watercress Salad That’s Perfect For Summer Lunches

    Looking for a new favourite healthy salad recipe for the summer? You’ve come to the right place. This watercress salad (with flavour-packed homemade dressing) is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds.

    READ MORE: Exactly How To Make A Healthy Pizza With 6 Delish Topping Variations

    The best part? It’s easily customisable. Don’t add the cheese if you are vegan or dairy-free. Alternatively, you can substitute with your favourite vegan cheese (Woolworths has a large range).

    Either way, you’ll use this healthy salad recipe time and time again, whether it’s for al fresco dinners with friends or when you’re meal prepping to help you reach those goals.

    READ MORE: This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner Or Work Lunch

    Herby Watecress Salad with Crunchy Nuts & Seeds

    This watercress salad with flavour-packed homemade dressing is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds. Best part? It’s easily customisable. Don’t add the cheese if you are vegan or dairy-free.

    Prep Time 10 minutes mins

    Course SaladCuisine Healthy

    Servings 6 people

    2 Tbsp Flaked almonds2 Tbsp Pumpkin seeds2 Tbsp Sunflower seeds1 Tbsp Sesame seeds3 Handfuls Watercress1 Handful Coriander1 Handful Basil50 g Ricotta or chevin (optional)Salt and pepperFor The Dressing:1 tsp Mustard1 tsp HoneyJuice and zest of half a lemon2 Tbsp Extra-virgin olive oilPinch chilli flakes
    Toast the seeds in a large dry pan until you hear a popping noise and the sesame seeds and almond flakes turn slightly golden.Toss the leaves together in a large bowl. Next, add the seeds.Whisk the dressing ingredients together and pour into the bowl. Then toss the leaves to coat.Plate the dressed leaves and seeds on a large platter before dotting small pieces of cheese among the leaves. Season with salt and pepper and serve.

    Keyword Easy Meals, healthy, Healthy Recipes, vegetarian More