Markus Andrews

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    Fix Your Running Stitch Instantly With This Crazy Simple Trick

    You know the feeling only too well… you’re on track for a PB in your five-kay. Your legs are feeling strong and you just passed that woman with a pram who beats you every Saturday. And then, out of nowhere, you feel a sharp pain in your side. You try to ignore it, but it builds and twists and next thing you know, you’ve totally lost your rhythm. And that elusive PB. Sound familiar?

    Stand Straight, Run Faster

    Now for the good news: The fix for your stitch could be as simple as tweaking your posture. Crazy, right? But it’s true. Research in the Journal of Science and Medicine in Sport found that people who round their upper backs are more prone to these crippling cramps and feel more intense discomfort. A hunched posture may compress the nerves that run along your spine and into your tummy, making them more sensitive to pain, says lead researcher Dr Darren Morton. Exercising may irritate those already tuned-up nerves.

    READ MORE: 5 Signs You’ve Bought The Wrong Running Shoes

    Fix The Stitch

    Use these two steps to get rid of that irritating pain and get back on your game.

    STEP 1: Do a hunch check: stand sideways in front of a mirror and compare your posture with this diagram. If you line up with the red, your posture needs work.

    READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

    STEP 2: Need to realign? Gently correct the bend with this stretch: lie on the floor and place a towel folded or jersey to 10cm thick under your shoulders (perpendicular to your spine); clasp your hands behind your head. Lie on the towel for 30 seconds; sit up for 30 seconds. Repeat three times.

    Want more? Here’s how to determine common aches and pains from running. Plus, the best running shoes for every distance. More

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    This Quick 15-Minute Morning Workout Is The Wake-Up You Need

    This quick 15-minute morning workout ticks a few boxes: it starts off gentle, then kicks into gear with some moves that’ll get your heart revving just enough to kick-start your day.

    And yes, working out in the morning is a great idea. “If you work out before your day distracts you, your chances of exercising regularly go way up,” says sports scientist Dr Cedric Bryant. And a.m. sweating can make you sharper all day: “Exercise enhances the secretion of neurotransmitters,” says Bryant. Neurotransmitters are the body’s mail service, sending communication throughout the body. So by enhancing this process earlier in the day makes for better, sharper focus. Wake your body up with this 15-minute morning workout routine, created by exercise physiologist Suzanne Meth.

    The 15-Minute Morning Workout

    Warm-up and cool down by jogging on the spot for two minutes. Then perform these moves, doing each for 30 seconds, then repeat on the other side of your body before moving on to the next move.

    Watch one of our staffers perform this 15-minute morning workout:

    [embedded content]

    READ MORE: This Powerful Bodyweight Workout Tones It All – Fast

    1/ Cat-cow

    Wakes up your core

    A. Get on all fours with your hands in line with your shoulders and your knees beneath your hips.

    B. Inhale, lifting your head and tailbone so your spine arches slightly towards the floor.

    C. Exhale as you tuck your tailbone under, curl your back upward, and let your head hang towards the floor. That’s one rep. Do 10, moving smoothly between positions.

    2/ Split squat

    Wakes up your hips, glutes and thighs

    A. Stand with your feet shoulder-width apart and your arms at your sides or hands on your hips.

    B. Step back with your left foot and sink into a lunge until your front knee is bent 90 degrees.

    C. Push back up, keeping both knees slightly bent.

    D. Continue the up-and-down movement with the left leg for 30 seconds; change legs and repeat.

    READ MORE: Sculpt A Great Butt With This Home Booty Workout

    3/ Burpee pop-ups

    Wakes up your triceps, chest, glutes, hamstrings and quads 

    A. Stand with your feet hip-width apart.

    B. Squat down and place your hands on the floor directly in front of your feet.

    C. Jump your feet back and land in a push-up position.

    D. Do one push-up, then jump your feet back towards your hands and return to standing. Do as many reps as you can in 30 seconds. Rest for one minute, then repeat.

    4/ Leaning side plank

    Wakes up your obliques

    A. Stand with your left side a few centimetres from your bed.

    B. Bend your left elbow 90 degrees, lean towards the bed and place your forearm on the edge of the mattress, stretching your legs into a side plank position (your bed’s unstable surface will make this move super-difficult).

    C. Rest your right arm on your side. Hold the position, with legs stacked, for 30 seconds. Repeat on the other side.

    Shake up your routine with these workouts: More

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    Try This Easy One Pot Chicken, Basil And Tomato Orzo Recipe For Dinner Tonight

    Winter is on its way out, but our hunger for cosy, comforting meals isn’t going anywhere. Our friends at Krazy Kiwi Kookbox have delivered the perfect comfort dish with their Chicken, Basil & Tomato One Pot Orzo recipe. And here’s the kicker: you only need one pot! We’re all about the convenience of whipping up a delicious, flavour-packed meal in minutes while cutting down on cleanup. Total win, right?

    Reasons Why We Love Cooking With Orzo

    It’s a versatile grain: Orzo can be used in soups, salads, casseroles, or as a main dish, making it a kitchen staple.

    Low in fat: Orzo is naturally low in fat, making it a lighter choice for comfort food.

    Quick to cook: Cooks in about 10 minutes, perfect for quick meals.

    Chicken, Basil & Tomato One Pot Orzo Recipe

    This recipe is hitting all the right spots with this classic combination of ingredients.

    Chicken, Basil & Tomato One Pot Orzo

    Krazy Kiwi Kookbox

    The team at Krazy Kiwi Kookbox have put together the perfect Winter Warmer Comfort food recipe that is not only easy to make but hits exactly the right spot.

    Course Main Course

    200g orzo400g deboned chicken thighs50g butter15ml olive oil1 garlic clove500ml chicken stock100ml dry white wine150g cherry tomatoes1 tin crushed tomatoes10ml dried mixed herbs2ml red pepper flakes20g basil50g cream cheese50g parmesansalt and pepper
    Heat a deep pan to medium-high heat with a dash of oil.Season the chicken with pepper and half the mixed herbs.Add the chicken to the hot pan and fry for 3-4 minutes, turning once. Transfer the chicken to a plate and return the pan to heat.Add the garlic and cherry tomatoes and fry for 2 minutes. Shake the pan often to prevent the tomatoes from sticking to the bottom of the pan. Transfer the tomatoes to the plate with the chicken.Return the pan to medium heat and add the butter, remaining mixed herbs, red pepper flakes and the orzo.Fry the orzo for 2 minutes, stirring constantly.Place the chicken into the pan and add the crushed tomatoes and white wine.Rinse the tin with stock and pour into the pan.Stir to lift any stuck-on bits from the bottom of the pan.Add the remaining stock and stir once. Reduce the heat to medium-low and simmer until all the liquid is absorbed and the orzo is tender, but not mushy.Stir in the cream cheese and cherry tomatoes.Shred the basil leaves and add to the pot.Top with grated parmesan and season with more pepper if necessary.

    Keyword pasta

    More Recipes To Try: More

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    The Best Running Shoes For 5k, 10k And 21k

    You’ve started your running journey and you’ve just signed up for a new race when it hits you: do you have the best running shoes for that distance? Right now, they might be feeling a little thin after all that training.

    Believe it or not, the right shoe for your distance does more than get you a new PB. Wearing the right shoes can prevent injury, since the best running shoes for you supports your unique gait, offers the right cushioning and can handle the lengths you want to go. When picking a shoe, think about your distance, terrain and the technical aspects of the shoe. We’ve got all that info right here.

    Here, we’ve rounded up top trainers for different distances, and are dishing intel on how to know if the shoe you like is right for that distance.

    The Best Running Shoes For A 5K

    Whether you’re just starting out (good for you!) or want to speed up your 5K with speed drills and hill sprints, look for a shoe with less height but sufficient cushioning since this supports your weight but also allows you to run more naturally. These new shoes have stacked soles but are light and built with speed in mind.

    On Cloudsurfer 7

    Heel drop: 10mm | Cushion: Moderate | Pronation: Neutral | Price: R3 399  | Weight: 205g

    A pronounced forefoot rocker forces your foot onward with each strike, propelling you forward. As your feet hit the ground, the CloudTec Phase® midsole collapses in sequence, creating a smooth roll from heel to toe. They’ve also kept the environment in mind: their dyeing process requires 90% less water and the total recycled content is 30%.

    PUMA Deviate NITRO™ 3

    Heel drop: 10mm | Cushion: Plush | Pronation: Neutral | Price: R3 799  | Weight: 236g

    Made for everyday runs with extra oomph, this shoe features PWRPLATE technology that stabilises the midsole but also allows your foot to be pushed forward when your foot touches the ground. The cushioning is made from NITRO™ foam, a nitrogen-injected foam that adds a bouncy response to each strike. More than that, for a shoe with a 10mm drop, it feels incredibly stable.

    HOKA Rocket X 2

    Heel drop: 5mm | Cushion: Plush | Pronation: Neutral | Price: R5 250  | Weight: 193g

    HOKA has redone their propulsion carbon fibre plate and sandwiched it between two responsive layers of foam. You’ll notice a reduced drop at the heel with a chunky support in the midsole. They’ve purposefully put the foam in strategic zones so you get the support where it’s needed.

    Reebok Floatzig 1

    Heel drop: 6mm | Cushion: Medium | Pronation: Neutral | Price: R2 799  | Weight: 277g

    This incredibly popular shoe makes for a springy, fast run. The lightweight foam is sectioned off, making it more flexible when your feet curve while running. A full-length carbon rubber creates a firm outsole, with some extra cushioning in the midsole. This is an excellent option if you’re new to running and it’s specifically designed to get people pounding the pavement. Plus, it’s a great price.

    READ MORE: The 8 Greatest Smartwatches And Trackers To Elevate Your Health and Fitness

    The Best Running Shoes For A 10K

    Now that you’re logging longer distances, you’ll need a shoe with a bit more cushioning and extra durability. Try and find a light shoe – you’ll reduce significant energy when you’re not dragging your shoes along.

    Under Armour Infinite Pro Breeze

    Heel drop: 8mm | Cushion: Medium | Pronation: Neutral/Supination | Price: R3 499  | Weight: 326g

    This shoe is light and springy, making for a fun run. As you log longer distances, the breathable upper is a welcome feature, as is the 3D-moulded sock liner that cradles your foot for comfort. UA HOVR™+ cushioning reduces impact, returns energy & helps propel you forward. The outsole is made to handle things in the long run.

    Nike Zoom Fly 5

    Heel drop: 10mm | Cushion: Medium | Pronation: Neutral/Pronation | Price: R3 500  | Weight: 242g

    A nice, stacked heel ensures you’re supported through a 10km run and beyond. A carbon-fibre plate sits inside the shoe, offering extra propulsion. They’ve reworked the foam in the midsole, making it lighter but also more responsive. If you’re a pronator, this might work for you: the forefoot and heel have wider bases for more stability and the banana-like shape raises to create a healthy arch.

    Hoka Cielo X1

    Heel drop: 7mm | Cushion: Firm | Pronation: Neutral | Price: R5 750  | Weight: 264g

    Yes, it’s a stable foam that feels closer to the ground, but this goes the distance with speed. The resilient two layers of PEBA midsole provide a bouncy feel with energy return. Between those layers sits a winged carbon fibre plate that widens the surface area on the rebound. The rocker shape creates constant forward propulsion with every step.

    Saucony Ride 17

    Heel drop: 8mm | Cushion: Plush | Pronation: Neutral | Price: R3 500  | Weight: 250g

    For soft, plush rides, this shoe might be your fave. The PWRRUN+ foam, their softest-feeling foam that’s plush and springy, is paired with higher sidewalls to provide extra stability. The upper is a breathable mesh, which is important for long runs and the outsole is durable and protective. It’s also vegan and contains recycled materials.

    READ MORE: 5 Signs You’ve Bought The Wrong Running Shoes

    The Best Running Shoes For 21k+

    For 21km runs, personalised comfort is the name of the game. At this stage, you’ll know what kind of cushioning you like and the stability you need. Nonetheless, a long-distance running shoe should carry you through race training and all 21K races going forward, so look for durable outsoles and reinforced uppers.

    adidas Adizero Boston 12 Sanlam Cape Town Marathon

    Heel drop: 7mm | Cushion: Medium | Pronation: Neutral | Price: R2 999  | Weight: 216g

    This shoe, created especially for the 2024 Sanlam Cape Town Marathon, sits at a very reasonable price point while adding vooma to your runs. The ultra-light mesh upper guarantees breathability, while the Lightstrike Pro cushioning feels light and responsive underfoot. As per usual, adidas uses a Continental™ Rubber outsole, which ensures grip in all conditions and is very durable. It features at least 20% recycled materials. 

    New Balance FuelCell SuperComp Elite v4

    Heel drop: 4mm | Cushion: Plush | Pronation: Neutral | Price: R5 399  | Weight: 188g

    Save this one for race day when you’re chasing a new PB. The thick, soft heel keeps every strike ultra cushioned and a thinner, snappier carbon fibre plate gives you a springy energy return. It’s also got that rocker feel that transitions from heel to toe very naturally. And, it’s incredibly light.

    Asics Gel-Nimbus 26 PLATINUM

    Heel drop: 8mm | Cushion: Plush | Pronation: Neutral | Price: R4 000  | Weight: 262g

    This shoe, made for long-distance runs, offers a lightweight ride that feels soft but remains durable. To reduce the impact of running on your joints, Asics uses their GEL™ Technology in the front and rear. They’ve added in an improved midfoot, a knitted upper that’s supportive inside. For those looking for a supportive shoe, this one has earned the American Podiatric Medical Association (APMA) Seal of Acceptance – meaning it’s good for your feet.

    Brooks Ghost 16

    Heel drop: 12mm | Cushion: Medium | Pronation: Neutral | Price: R3 050  | Weight: 241g

    Despite the thick sole, you’ll find this shoe to feel incredibly light, thanks to the nitrogen-infused DNA LOFT v3 midsole, which cushions comfortably. With a spacious toebox for wider feet and a durable outsole using recycled silica, this would last for a variety of distances. The wider toebox is also supported by the wider soles at the forefoot, which provides good stability.

    READ MORE: Tried & Tested: New Running Shoes From Asics, PUMA, Salomon & Under Armour

    Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. More

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    6 Running Pains — And How To Treat Them So They Never Come Back

    Got some aches and pains from running? Here’s how to determine just what damage you’ve done…

    As any runner knows, running is a lifestyle. Unfortunately, injuries have been known to sideline as many as 50 percent of runners each year, per studies. That’s a whole bunch of unhappy people… That’s why we’ve sourced the ultimate guide to your ache or pain, so you can remedy it the right way – and ensure it doesn’t return to haunt you the next time you hit the trail or the streets.

    When is running pain a problem?

    Some pain is normal when you first start running (remember those first few weeks, guys?), but look out for things that change how you move, says sports doctor and marathon-runner, Dr Jordan Metzl. “If you’re running differently because your knees or hamstrings hurt, have it checked out,” he advises.

    And see your doctor if you have running pains that lasts longer than a few days or keeps you up at night – especially if you spot it on this chart of common culprits. From runner’s knee (or the more scientific patellofemoral pain syndrome, a soreness under your kneecap) to shin splints, iliotibial band syndrome (a lesser-known syndrome that involves pain on the outside of the knee), good old plantar fasciitis, Achilles tendinitis and the dreaded stress fracture, we’ve got you covered.

    Common Running Pains And Treatments

    1. Runner’s Knee

    Spot it: Soreness under your kneecapLikely culprit: Weak or inflexible hips or quadsPrevent it: Strength-train twice a week; foam-roll your hips and thighs.Treat it: Ice for 15 minutes post-run; take ibuprofen or another anti-inflammatory.

    READ MORE: The Beginners Guide To Foam Rolling Correctly

    2. Shin Splints

    Spot it: Achy pain in the lower legs, usually the inside.Likely culprit: Too much training too soon – or a quirk in your body structure – overloads your bones and muscles.Prevent it: Build up slowly; focus on a quick turnover or cadence (180 steps per minute).Treat it: Cross-train and ice. More stable shoes may prevent inward rolling. NB: see a physiotherapist if you have pain in the front of your shinbone.

    3. ITBS

    Spot it: Pain on the outside of your knee soon after starting a run.Likely culprit: Inflammation of the thick band of connective tissue that runs from your hip to just below your knee.Prevent it: Stabilise your hips by training your core and butt.Treat it: Foam-rolling just above your knee for three minutes on each side daily. NB: Visible swelling or a clicking sound.

    READ MORE: Sculpt A Great Butt With This Home Booty Workout

    4. Plantar Fasciitis

    Spot it: Heel pain, notably first thing in the morning.Likely culprit: Connective-tissue inflammation on the bottom of your foot.Prevent it: Foam-roll your calves; strengthen your feet by wearing less supportive shoes when not running.Treat it: Ice; use a golf or tennis ball to massage the bottom of your foot.

    5. Achilles Tendinitis

    Spot it: Ache or pain on the tendon behind your ankle.Likely culprit: Tight calves pull on the tendon.Prevent it: Foam-roll your calves; strengthen them with eccentric raises (stand on a step or curb, then lift and lower your heels).Treat it: Cross-train, ice and anti-inflammatories. NB: crunchiness or a lump.

    READ MORE: The Only Half-Marathon Training Plan You Need Per Run Coaches

    6. Stress fracture

    Spot it: Pain in the lower leg, foot, shin, or groin that doesn’t decrease.Likely culprit: Stress leads to a hairline bone break.Prevent it: Build up slowly; make sure you get enough calcium and vitamin D.Treat it: NB always see a doctor for a fracture.

    New to running? Check out this strength and cross-training workout to improve your running. Plus, 18 new running shoes to help you run faster and further. More

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    Sculpt A Great Butt With This Home Booty Workout

    There are many reasons to do this home booty workout: sitting all day? You’ll need this. Chasing a new PB? This booty workout is for you. Want to grow those glutes? Right this way! And it matters more than aesthetics: a stronger butt creates more stability and lessens back pain. In short, your booty was made for so much more than sitting on the couch.

    Why Sculpting A Great Butt Matters

    Did you know your glutes are the biggest muscles in your body? That means keeping them firm and toned doesn’t just look great in jeans, it also spikes your overall fat burn. What’s more, having strong, capable glutes will help you do pretty much everything better, from walking up stairs to running a faster 10-kay. This booty workout by trainer Angelique van der Linde will help you sculpt your booty and boost your mood. Sign. Us. Up.

    How To Do This Home Booty Workout

    The workout is divided into two stations, each comprising three strength moves and a cardio finisher. You’ll spend three rounds at each station.

    Do station 1 as a circuit, moving directly from one move to the next.

    Once you’ve done all three moves at station 1, end the round with the cardio kicker, then start at the top again.

    You’ll notice the number of reps decreases with each round. Once you’ve done all three rounds of station 1, move on to station 2, following the same pattern. Get ready to feel that booty burn!

    You’ll need: A broom; 5L water bottle or large protein tub

    READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”

    Booty-Building Tips

    Want to up the ante? How you structure your workout can make a difference. For extra burn, alternate between slow, weighted sets and high-tempo bodyweight sets. So you’ll do one set with weights, performing the number of reps indicated slowly and focusing on creating a strong mind-muscle connection. Then, on the next set,  drop the weights, up the tempo and increase the reps, doing as many as you can with good form.

    The Home Booty Workout

    [embedded content]

    READ MORE: 6 Workout Moves You Can Actually Do With Your Dog

    Station 1

    REPS: 15, 12, 10 CARDIO KICKER: 30 Mountain Climbers

    1A: Broom Squat

    You can make this move more challenging by hanging weights off the ends of your broom, like identical water bottles. Just be sure to secure them properly!

    1B: Squat With Water Bottle Overhead

    If 5 litres of water is too heavy, drink (or empty) some of the water until your bottle reaches a comfortable weight. You know what we say in fitness: Hydration, hydration, hydration!

    1C: Plié Squat

    You’ll need your water bottle for this one again. Make sure your feet are turned outwards and squeeze that booty!

    Next up:

    Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. Then, move on to Station 2.

    READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

    Station 2

    REPS: 15, 12, 10 CARDIO KICKER: 30 Skips or Star Jumps

    2A: Broom Alternating Lunges

    No need to power through these at pace. Move with control and focus on your body alignment. You’re aiming for a ninety-degree angle as you sink into your lunge. Too shallow and you won’t reap the booty benefits; knee too far forward and you’ll put pressure on the joint.

     2B: Single-leg Deadlift

    Keep toppling over? Tighten your tummy, squeeze your glutes and plant your standing leg. You should feel both butt cheeks switching on. This will help your balance and boost your burn as well!

    2C: Lateral Leg Raise

    This will hit your booty from the sides to round out your results. If you experience knee pain or you struggle with squats, strengthening the muscles on your outer thighs might help.

    Next up:

    Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. And you’re done!

    Bookmark these workouts next: More

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    Delicious Grilled Whole Aubergines Recipe With Bruschetta

    Let’s face it: every time you buy an aubergine, you already know you need it for some recipe, right? It’s not exactly a staple like tomatoes or potatoes. But we’re here to open your world: this grilled whole aubergine recipe is going to blow. your. mind. And, it’ll probably become a new staple, since so damn delicious.

    Might we add that it happens to be vegan and goes perfectly on the braai menu? Vegetarians and braais typically don’t go well together, but your picky vegan mates will love you for this tasty alternative to the giant mushroom. Lose the bruschetta and this grilled whole aubergine becomes a healthy side attraction to a meaty main. Or, just make it all winter long. No judgement.

    READ MORE: What Is The 30 Plants Per Week Challenge?

    Benefits of Aubergine

    First off, get ready to have your world rocked: aubergine, by biological definition, is not a vegetable at all, but a berry.

    Now that we’ve sufficiently shifted your reality, let’s look at how good this plant can be for your bod. It’s high in fibre and low in calories, making it a great addition to salads, stews and basically anything else you can chuck into a pot. They’re also high in antioxidants which fight off free radicals in the body – the stuff causing things like ageing and other nasties. Also, the fibre, potassium, vitamin C, vitamin B6, and antioxidants in eggplants all support heart health. And when it comes to the skin, leave it on and eat it: nasunin, an anthocyanin in eggplant skin, is great for brain health.

    READ MORE: 5 High-Carb Fruits—And How Adding Protein Or Fat Helps Blood Sugar

    Delicious Grilled Whole Aubergines With Bruschetta

    This anytime recipe is not only a great addition to your five-a-day, but it feels like comfort food, too.

    Cook Time 20 minutes mins

    Course Appetizer, Lunch, Side Dish, Snack, StarterCuisine Healthy, Vegan, Vegetarian

    Servings 6Calories 339 kcal

    6 Medium aubergines (or one per person)Olive oil Fresh lemon juiceSea salt Milled black pepper For the bruschetta1 loaf Ciabatta, slicedOlive oil1 head Garlic, halved
    Prick the aubergines and grill on the braai (or wherever) until charred outside and meltingly soft inside.To make the bruschetta, brush the sliced bread with olive oil, then toast over the coals. Remove and smear with the halved head of garlic.To serve, slash a cross on top of each aubergine, squash the sides to open and flavour with olive oil, lemon juice and seasoning of choice.

    This recipe calls for large amounts of olive oil, which ups your total fat content, although saturated fat remains low. To reduce total fat, simply use less oil.

    Keyword air fryer, braai, comfort food, Easy Meals, Healthy Recipes, Loadshedding-Friendly, No-Cook Recipes, Vegan

    Try something new! More

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    7 Useful Mind Hacks To Overcome Tough Runs

    Reaching the end of a long run and seeing that you outdid your last pace and set a new PB feels like glory. It’s everything that warrants an Insta Story to let the world know of the day’s great feat. The reality? Not every race feels like you’re flying through it, with every song in your playlist egging you on. Sometimes, pushing through to overcome tough runs is… tough.

    Do we ever talk about the gruelling moments in the run? That moment when you’ve only hit 600m, but you already know it’s going to be a difficult one? Or that moment when you’re 2km from completing your goal, but it feels like torture to continue? 

    For many of us, those moments can be too excruciating and end not only that one run but the motivation to try again tomorrow. But what if you could fight through those moments, overcome tough runs and come out even more victorious at the finish line? At the end of the day, your ability to push past the pain is an integral part of your running life. 

    Here we’ll go through some of the most effective strategies to help you overcome tough runs. 

    Believe in your pain threshold 

    If you believe that you can push past the bouts of muscle pain throughout your run, then you’re already one step ahead. This is according to a study done by researchers at the University of Illinois. The study found that athletes who believed they could push through leg muscle pain did better than those who did not.

    Remember your why

    Sports psychologists Noel Brick and Stuart Holliday wrote a new book, specifically looking at ways to make running more enjoyable. Their first tip? Decide why you’re doing it. With motivation, things are far more likely to get done. “We know that those who have meaningful reasons for running are more likely to maintain running longer term and get through those challenging experiences when running can feel hard, unpleasant, and not particularly enjoyable,” Brick told Newsweek.

    READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

    Have a mantra 

    Numerous studies have found that repeating mantras can relieve stress and do wonders for calming the mind. One study concluded that silently repeating one word to yourself brings you peace of mind. This type of positive affirmation is important for any run – particularly a painful one. Repeating the mantra is also a good way to keep yourself distracted so that your focus is not only on muscle pain. 

    Create a power playlist 

    We all know that listening to music while exercising changes everything! But not every song on your Spotify might work well for your routine, so shuffling isn’t the answer. It’s important to take the time and curate a playlist of your power songs. These are the songs that you know always keep you going. It’s also important to try identify one particular power song that can get you through the extremely tough moments. 

    A 2017 study looked at the effect of music tempo on exercise performance among young adults and found that there was an increase in total duration of exercise and heart rate when fast and loud music was played. 

    “Motivation by music can lead to an increase in exercise duration, which is a stress alleviator in young people,” the study says. “Nevertheless, the importance and beneficial effect of music on health cannot be underestimated.” 

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

    If you can overcome a tough run, you can overcome anything

    One of the many wonders of sport is its ability to create grit and mental fortitude that inevitably impacts other areas of your life. The discipline of forging ahead, even when you’d much rather curl up in a ball, spills over into work, relationships and everything else. Remind yourself of this when the going gets tough.

    Focus on the moment

    It’s true: running can become meditation. That’s because by focusing on every step, every breath, the feeling of moving through the air – and nothing else, becomes meditative and reaps benefits. In one study, cyclists who did seven weeks of mindfulness training had changed brain patterns, making them better able to adapt to stress.

    The pain is not forever (if it’s not an injury)

    One thing that can help you get through a tough moment in a run is realising that that’s all it is: a tough moment. It’s not going to hurt forever. It will come and go and each step forward you’re taking is bringing you closer to the finish line. 

    Know when to stop

    Not every difficult moment is an opportunity to fight through – sometimes you have to stop or you could run the risk of getting a serious injury. Here are quick signs that you should never ignore:

    Chest pain 

    Limping 

    Vomiting 

    Diarrhoea 

    Sharp and sudden pain 

    If you experience any of these on your run, stop and get professional medical help.

    READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? More