Markus Andrews

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    This Chamomile Smoothie Will Make Falling Asleep Easier Than Ever

    If you struggle with getting a good night’s sleep, your daily habits might be sabotaging your sleep without you even realising it. But before you resign yourself to another restless night, try this…The answer to your nightly nightmare might be… hemp! Yup, hemp. Forget the association with weed – there’s no THC in hemp powder. The reason you’ll sleep better with hemp in your diet is because it contains high amounts of magnesium, which studies show helps to decrease cortisol – the stress hormone that keeps many of us up at night. Take this a step further by making this smoothie with chamomile tea, which helps to ease anxiety. We’re totally going to try this – because 50% of fat loss happens when you sleep!READ MORE: Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research FindsPlus, whether you’re vegan and need to make sure you’re getting all your amino acids, or you’re building some muscle and need the extra protein, adding hemp to your diet is a healthy way to increase your intake.Sleepy Girl Smoothie RecipeYou’ve heard of the viral sleepy girl mocktail (over 50 million views on TikTok) – now, meet its dreamy (and nutrient-packed) alternative: the sleepy girl smoothie.

    The Sleep Better Smoothie

    This smoothie is packed with magnesium from hemp to help lower cortisol and chamomile for its calming effects – perfect for a better night’s sleep.

    Total Time 5 minutes mins

    Course Snack

    Servings 1 serving

    ½ cup cooled chamomile tea1 cup  frozen berries¼ cup walnuts1 tbsp cashew-nut butter1 tbsp hemp powder

    You can swap cashew-nut butter for almonds and walnuts for macadamias.

    Keyword Smoothie

    READ MORE: Struggle Sleeping? Here’s How To Create A Bedtime Routine, Per ExpertsShop The RecipeChamomile Flowers Tagged Tea Bags

    Früt Frozen Mixed Berries

    Faithful to Nature Walnuts – Raw

    ButtaNutt 100% Cashew Nut Butter

    Superfoods Hemp Protein Powder

    Eiger Vortex 600W Jug Blender

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

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    in fitness and body

    What Is GORE-TEX? A Deep Dive Into The Viral Fabric

    Are your Salomon’s a prized possession in your wardrobe? Your Merrel essentials have to be pried out of your cold, dead hands? For anyone who loves their outdoor gear, GORE-TEX should be a stalemate in your vocab and your wardrobe.But does anyone actually know what GORE-TEX is? So, we decided to dig deep and chat with some experts to get the dirt on the viral fabric that is probably sitting in your wardrobe as we speak.What Is GORE-TEX?First of all, what is it? Well, it’s made by the team at GORE-TEX Product Technologies, who work to create innovative technologies that provide premium weather protection. The way they do this depends on the product you’re buying, but it’s either through their state-of-the-art fabric and construction designs or a unique membrane or laminate that fabric is treated in.So you’ll often find that some of your favourite outdoor or sportswear brands – like Salomon, adidas, Saucony and more – work with GORE-TEX Product Technologies to create more durable pieces that are built for the outdoors. This could be anything from sneakers and hiking boots to jackets, pants and accessories.READ MORE: Are Running Shoes Good For Walking? Here’s What To KnowHow Does It Work?Catriona Shearer from GORE-Tex Product Technologies broke down some of the more nitty gritty details for us.“The membrane has 1.4 billion pores per cm2, and each pore is 700 times larger than a vapour (or sweat) molecule – so [air] can easily escape,” she explains. “However, these pores are also 20,000 smaller than a water droplet, so water cannot get in.”The membrane is sandwiched between a face fabric and inner layer, and is used within products by their partner brands.“Lastly, the face textile is treated in the lamination process with a treatment called DWR. This is the element of the GORE-TEX Fabric that creates the beading, when water can roll easily off the surface.”Is It Sustainable?In the past, GORE-TEX has relied on the chemical known as PTFE, founder Bob Gore changed the game for outdoor gear when he had the idea to stretch it, creating a lightweight, breathable and most importantly waterproof membrane. The treatment the pieces were then coated in often contained PCFs. While these chemicals do the job well, they’re not great for the environment—they stick around for a long time and can accumulate in living things.However after a decade of production, the GORE-TEX team have developed an innovative Next Gen alternative to their previous methods of waterproofing.“The textiles used in Next Gen GORE-TEX Fabrics are recycled and/or solution dyed – which save energy and water in their production,” says Shearer. “It is the combination of the textiles and the thin, light membrane, coupled with the PFA-free DWR treatment that lower its carbon footprint.”Does It Last Forever?One of the wonderful things about GORE-TEX is their durability. The length of the products does depend on how they are used and how frequently. With the right care, cleaning and upkeep some people have claimed their waterproofing stays up to scratch for multiple years!“The decades of science, testing and development we invest – along with the holistic way in which we work with and support the brands who use our fabrics, ensure high quality and performance,” says Shearer.“As our products are built to last, consumers will also get long product life from their GORE-TEX garments, gloves or shoes. This is the most responsible thing you can do – to keep your products in use for as long as possible.”READ MORE: A Beginner’s Guide To HikingHow To Clean GORE-TEX ProductsTaking care of your GORE-TEX products are of top importance if you want to make the most of them.First of all, the brand recommends washing them pretty regularly to ensure sunscreen, body oils and other dirt and grime doesn’t impact the quality of the waterproofing.Granger’s Performance Wash

    Next you want to ensure all of your zips are zipped and drawcords are loosened before popping it in the washing machine with half a cap of a quality liquid detergent. The brand recommends Grangers Performance Wash, which is specifically for waterproof clothing. And wash it on a delicate cycle at 40°C.

    After washing, ideally you want to tumble dry your garments for 20 minutes as this helps to reactivate the DWR treatment on your pieces. You can also iron dry on a gentle setting if you don’t have a tumble dryer, or line dry if necessary.

    Just make sure not to tumble dry any GORE-TEX SHAKEDRY™ garments, as they work differently for waterproofing.Shop WH’s Favourite Pieces That Feature GORE-TEXThink of any of your favourite apparel and outdoor gear, you can bet they work with GORE-TEX. Below are some of our very favourite pieces from our favourite brands for you to shop if you want to test something new out and hit the great outdoors.Salomon XA Pro 3D V9 GORE-TEX®

    Nike ACG ‘Chena Vortex’

    The North Face OFFTRAIL GORE-TEX®

    Salomon Outline 2.5L GORE-TEX®

    HOKA Challenger 7 GORE-TEX

    Merrell Moab Speed GORE-TEX®

    This article by Isabelle Knevett was originally published on Women’s Health UK – additional reporting and products added by the Women’s Health SA team. 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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    We Took TikTok’s Viral Dense Bean Salad And Made It Low Calorie

    The DBS (or Dense Bean Salad recipe) has taken TikTok by storm in the last few months and having tried it ourselves, we can see why! So after months of eating this meal every week, we had to share the fibre-rich recipe that will help you reach all your health and fitness goals.READ MORE: The Lowest Calorie Meals On The Menus Of Kauai, Nando’s, Mugg & Bean, Simply Asia & MoreThe Dense Bean Salad PioneerSure, bean salads aren’t anything new and South Africans will remember the food tables of any social event having at least one (shoutout to the classic three bean salad). But this is not your grandma’s bean salad! They’ve gotten a makeover.Violet Witchel who goes by violet.cooks on TikTok and @violetwitchel on Instagram is continuously going viral for her dense bean salad recipes. She even has “🫘 Dense Bean Salad girl” in her Instagram bio. And people can’t get enough of these recipes. In fact, her DBS recipes alone have almost 60 million views on TikTok.Check Out Violet Cook’s 3 Most Popular Dense Bean Salad RecipesSpicy Chipotle Chicken DBS @violet.cooks This week’s is gluten-free, dairy-free, and my personal favorite #densebeansalad #mealprep #dbs #glutenfree #dairyfree ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda Sun-dried Tomato DBS @violet.cooks Sundried tomato DBS! #dbs #beans #densebeansalad #mealprep ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda Balsamic Mediterranean DBS @violet.cooks Balsamic Mediterranean salad recipe Ingredients – 1 bag of Persian cucumbers – 1 red onion – 3 multicolor bell peppers – 1 head of parsley – 2 avocado – 2 cans of rinsed and drained chickpeas – 1/2 a cup olive oil – Juice of two lemons – 1/4 cup balsamic vinegar – 1 tbs oregano – Big pinch of red pepper flakes – 1 tbs cumin – 1 tbs sea salt Instructions 1. Dice your cucumbers and add them to a big salad bowl. 2. Mince your red onion and add it to the bowl. 3. Cut the ends off, core, and chop your bell peppers, add them. 4. Finely mince your parsley and add it. 5. Cube your avocado and add them (optional) 6. Add your chickpeas, olive oil, lemon juice, oregano, red pepper flakes, cumin, and salt. 7. Toss everything together and enjoy! #healthy #glutenfree #dairyfree #mediteranneanfood ♬ Wes Anderson-esque Cute Acoustic – Kenji Ueda READ MORE: Samp & Beans (Umngqusho), Exactly How Your Gran Made ItWhy We Love Dense Bean SaladsThey’re Easy To Meal PrepCooking every single day is hard. And cooking a healthy meal every day is even harder. Dense Bean Salads are great because you can spend some time chopping and get multiple meals for the next couple days. There’s also minimal cooking involved, it’s mainly chopping.They Don’t Get SoggyEver made a salad, turned your back and by the time you’ve turned back it’s a soggy mess? Yeah, us too. The great thing about these dense bean salads is that they don’t have leaves and they’re packed with ingredients that are actually suitable for meal prep. The longer they sit and soak in the dressing, the tastier they get without becoming soft or soggy. Consider it marinating!They’re Fibre-Rich And Veggie-PackedAnother trendy topic at the moment? Fibre! Everyone’s talking about it, no one’s getting enough of it (the RDA for women is 25g BTW!). Meal prepping a veggie-packed, fibre-rich recipe like this one makes it so much easier to make sure you’re getting those all-important nutrients.They’re Protein-PackedOur Dense Bean Salad Recipe below ensures you get a 112g serving of chicken and packs 32g of protein without skimping on the veggies, fibre and carbs you want in order to have a delicious, satiating meal.READ MORE: Make This Charred Mango and Steak Salad While Mangoes Are Still In SeasonLow-Calorie, High-Protein Chipotle Chicken Dense Bean Salad RecipeThis low-calorie, fibre-rich and protein-packed recipe is our take on Violet’s viral Spicy Chipotle Chicken DBS (check it out and follow her here).

    Viral Dense Bean Salad Recipe: Low-Calorie & High Protein

    Want a low calorie and fibre-rich recipe? We made TikTok’s viral dense bean salad recipe into one that will help you hit your goals.408 calories, 32.3g protein, 24g carbs, 18.3g Total Fat

    Prep Time 30 minutes minsCook Time 7 minutes mins

    Course SaladCuisine Healthy

    Servings 8 peopleCalories 408 kcal

    For The Chicken900 grams chicken breast, cut into strips Cut the breasts into strips to increase the surface area for your marinade200 grams Woolworths Chipotle Basting Sauce60 ml lemon juice4 cloves garlic, choppedSalt and pepper Add any other spices you like and regularly use in cookingFor The Dressing¼ cup avocado oil You can add another ¼ cup if you want. This adds 62 cals per serving30 ml lemon juice¼ cup rice vinegar2 tsp chipotle powder or cayenne pepper1 tsp cumin1 clove garlic, crushed1 Tbsp Woolworths Reduced Oil Tangy MayonnaiseFor The Salad400 grams frozen corn, cooked per package instructions and cooled1 red pepper, chopped finely1 small red onion, chopped finely1x400g can butter beans, drained, rinsed and patted dry If you want more beans, add another can. This adds 22 calories per serving.1x400g can chickpeas, drained, rinsed and patted dry  If you want more chickpeas, add another can. This adds 34 calories per serving3 slicing tomatoes, insides scooped out and chopped finely Scoop out the insides so there is less liquid and your salad doesn’t go soggy1 cucumber, seeds scooped out and chopped finely Scoop out the insides so there is less liquid and your salad doesn’t go soggySalt, pepper and any other spices you like to useFor Serving2 avocados (use ¼ per serving and only dice when you’re ready to eat)
    Cut and marinade chicken and set aside.Make the dressing and set aside.Chop all your ingredients finely. Try to remove as much liquid from ingredients as possible by patting with a paper towel.Cook your chicken in an airfryer or pan. Once cooked, let cool down completely before chopping up.Make sure all your ingredients are cool before combining salad, chicken and dressing.Divide into 8 servings. We like to eat ours with a Woolworths Whole Wheat Pita (half a pita is 108 calories, a full pita is 216 calories)

    Keyword chicken, chopped salad, Healthy Recipes, high-protein, Low-Calorie, quick and healthy meals, salad

    READ MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesShop The RecipeChipotle Basting Sauce

    Wholewheat Pita Breads

    Avocado Oil

    Skinless Chicken Breast Fillets

    Freshly Frozen Sweetcorn Kernels

    Reduced Oil Tangy Mayonnaise

    Chipotle Chilli Seasoning

    Rice Vinegar

    Lemon Juice

    Red Onions 5 String

    Butter Beans in Brine

    Chickpeas in Brine

    Slicing Tomatoes 

    English Cucumber

    Single Red Pepper

    Ripe & Ready Avocados

    Ground Cumin

    Whole Garlic More

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    The Best New ASICS Running Shoes For Every Kind Of Runner

    ASICS has long been a go-to for runners, delivering a balance of comfort, stability and performance. Their latest line-up continues to push the boundaries with advanced cushioning, energy return and breathability. From speed-focused 5Ks to marathon training and daily mileage, there’s a model built to support every stride.Here’s a breakdown of three top picks designed for different running needs.For Energised Mid-Range RunsASICS NOVABLAST™ 5If your go-to distances are around 5K to 10K, the NOVABLAST™ 5 is built to keep your stride feeling light and bouncy. The redesigned midsole and outsole deliver an ultra-responsive ride, making every step feel effortless.What’s New?FF BLAST™ MAX foam cushioning – Now 8.5% bouncier than the previous model for extra energy return.

    Refined midsole geometry – Designed to propel you forward with every step.

    Engineered mesh upper – A snug, breathable fit that keeps your feet cool and comfortable.“We approached the design and structure of the NOVABLAST™ 5 shoe in a way that would allow the FF BLAST™ MAX to show its full potential for the consumer,” said Yosuke Atarashi, Senior Designer of Footwear at ASICS and lead designer of the NOVABLAST™ 5 shoe. “Visually, we wanted the design to mimic the wearer’s dynamic experience and underfoot feeling as they run in this latest version of the NOVABLAST™ line.”READ MORE: 34 Running Tips Every Beginner Needs To KnowFor Maximum Comfort On Long RunsASICS GEL-NIMBUS™ 27The GEL-NIMBUS™ 27 is designed for long-distance comfort, offering soft cushioning and breathable materials to keep your feet feeling fresh mile after mile.Upgraded Features Include:Engineered Jacquard Mesh Upper – A lighter, more breathable upgrade from the previous knit upper.

    Extra 2mm of FF BLAST™ PLUS ECO cushioning – Made from 24% bio-based materials for enhanced comfort without added weight.“With the introduction of the GEL-NIMBUS™ 27 shoe, we’ve made significant advancements in comfort. This super comfortable shoe is designed to calm the runner’s body and mind with cloud-like cushioning that goes the distance. Runners will experience an unprecedented level of comfort. I firmly believe that the GEL-NIMBUS™ 27 shoe offers our most comfortable run yet,” says Laura Bolgen, Senior Manager of Global Product Line at ASICS.READ MORE: Are Running Shoes Good For Walking? Here’s What To KnowFor Everyday TrainingASICS GEL-CUMULUS 27If you need a reliable all-rounder, the GEL-CUMULUS™ 27 delivers. Designed for versatility, this neutral running shoe is a solid choice for everything from easy runs to tempo sessions.New and improved features include:Updated engineered mesh upper – Soft, breathable and adaptive for a secure fit.

    PureGEL™ technology – Enhanced shock absorption for smooth landings.

    FF BLAST™ PLUS cushioning – Lightweight, plush comfort that keeps you moving.Shop The LookASICS NOVABLAST™ 5

    ASICS GEL-NIMBUS™ 27

    ASICS GEL-CUMULUS 27

    Shop the full ASICS range here. **WH Partnership More

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    OTG Active Unveils The Zeal Rib Collection

    OTG Active, the pioneering activewear brand designed for women on the move, is proud to launch the latest innovation – the Zeal Rib Collection. Designed to effortlessly blend performance, comfort and style, this versatile collection is a timeless staple that transitions seamlessly from high-intensity workouts to everyday life. From gym sessions to running errands or enjoying a coffee with friends, this collection offers the perfect balance of support and flexibility.Tech That Moves With YouThe Zeal Rib Collection reflects OTG Active’s commitment to creating activewear that enhances a dynamic lifestyle, with innovation and functionality at its core. Each piece is thoughtfully designed to elevate your fitness journey, offering not just great looks but exceptional performance. The collection’s standout feature is its unique ribbed fabric that is buttery soft to the touch, resistant to wrinkling, and designed to maintain its shape even after multiple wears. This ensures that the collection offers not only a flattering fit but long-lasting durability.The ribbed fabric provides gentle compression, which offers support for muscles during movement, making it an ideal choice for high-intensity workouts. Additionally, the fabric’s four-way stretch gives wearers complete freedom of movement, whether performing challenging exercises or navigating your day. This collection is designed with breathability in mind, the fabric promotes airflow to keep you cool during sweat-inducing activities, while moisture-wicking technology ensures you stay dry no matter how demanding the day gets.Shop The LookOTG Zeal Rib Tank (Chalk)

    OTG Zeal Rib Tank (Black)

    OTG Zeal Rib 7 Inch Short Tight

    OTG Zeal Rib Jacket (Black)

    OTG Zeal Rib Jacket (Chalk)

    OTG Zeal Rib Fit & Flare Pant

    Zeal Rib 7/8 Tight

    Zeal Rib Long Gym Tight

    Zeal Rib 1/4 Zip Long Sleeve Top

    Versatile Styles For Every BodyFrom flattering crops and lightweight tanks to fitted jackets that offer the perfect balance of warmth and mobility, the collection includes a range of pieces designed for maximum versatility. OTG Active understands that every woman is unique, so the Zeal Rib Collection includes a variety of styles and fits to suit different body types and preferences. For those who prefer a more streamlined look, the collection includes options such as 5-inch and 7-inch shorts, 7/8-length tights, and full-length tights, all designed to be squat-proof and offer ultimate comfort. These tights are crafted with flat-locked seams to prevent chafing, ensuring a smooth and irritation-free fit.For added convenience, functional details such as side drop-in pockets provide ample storage for your phone, keys, or other small essentials while on the move. The collection also features a choice between crossover or straight high-rise waistbands, allowing you to customise your fit for comfort and style. These thoughtful design elements ensure that each piece is not only functional but also designed to elevate your everyday activewear experience.Effortless StylingAvailable in a sophisticated palette including black, navy, coffee, chalk, pink, midnight plum, and elemental blue, the Zeal Rib Collection encourages effortless mix-and-match styling. The carefully chosen colours complement a wide range of personal styles, making it easy to incorporate the collection into your existing wardrobe. With inclusive sizing from XS to XXXL, OTG Active ensures that every woman, regardless of shape or size, can find her perfect fit and feel confident in motion.A Brand Rooted In MovementFounded in Cape Town, OTG Active embodies a philosophy of movement, confidence, and empowerment. The brand’s vision is to create activewear that supports women in living their best, most active lives. By blending global trends with real-world performance, OTG Active continues to redefine what it means to look and feel good – whether you’re at the gym, on a hike, or enjoying a casual day out.The collection’s combination of performance, comfort, and style makes it a must-have for any woman looking to elevate her activewear wardrobe. From running errands to heading to a yoga class or meeting friends for coffee, each piece is designed to move with you while delivering uncompromising comfort and a sleek, elevated aesthetic.Launch Recap“The energy was incredible, and being an all-women event made it even more inspiring. Everywhere you looked, it was a sea of stunning OTG activewear – such a fun way to introduce the new range. The material is thin and light but still cinches in the tummy area. The workout was tough and really hit the booty… not that I was complaining! Overall, such a vibrant and energising event,” says Pia Hammond, Creative Director Visit any Sportsmans Warehouse store nationwide to shop the Zeal Rib Collection or check out otgactive.com for an easy online shopping experience.**WH Partnership More

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    Garmin’s Newest Smartwatch Is Built for Outdoor Junkies Like You

    There’s a reason why people are obsessed with the Garmin Instinct 3 – it’s durable, packed with smart features, and tough enough to handle everything from gruelling workouts to weeks-long camping and hiking trips. If your idea of a good time includes getting outdoors, embracing nature and pushing your limits, the Garmin Instinct 3 is exactly what your adventure kit needs. Whether you’re trail running, hiking, or exploring the wilderness, this rugged smartwatch has all the tools to keep up with your active lifestyle.
    [embedded content]
    Durability Meets StyleThe Instinct 3 is designed to withstand the toughest conditions. With a metal-reinforced bezel, the Instinct 3 can handle whatever comes your way.Be you. Know you.Know your body better with health monitoring features. Track your heart rate, stress levels, sleep, and even your menstrual cycle for a holistic view of your health.  Plus, with the Body Battery™ energy monitoring, you’ll know when it’s time to push forward or take a well-deserved rest.READ MORE: Love Stylish Tech? You’ll Obsess Over Garmin’s Lily 2 Active Built for Adventure, Powered for LongevityNo matter how long your adventures last, the Instinct 3 has the power to keep up. With up to 28 days of battery life in smartwatch mode, you can focus on exploring without constantly worrying about charging. Leave the charger at home. In smartwatch mode, get up to 24 days of battery life with an AMOLED display or unlimited battery life with a solar charging lens.Stay Safe, Stay ConnectedEven in the wild, the Instinct 3 keeps you connected with smart notifications and safety features like incident detection. You’ll always know that help is just a tap away, wherever your adventure leads.Instinct 3 – 45 mm, AMOLEDBlack with black band

    Instinct 3 – 45 mm, AMOLEDNeotropic with Neotropic Band

    Instinct 3 – 50 mm, SolarBlack with Charcoal Band

    **WH Partnership More

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    Are Running Shoes Good For Walking? Here’s What To Know

    Everywhere you look, someone is raving about walking on an under-desk treadmill or is marathon training. The hype is real, and all you need is a good pair of shoes. However, choosing the right option can be a tedious task.Not all shoes on the market are a one-size-fits-all for everyone when racking up kilometres. Some styles should only be used for performance, while many running and walking kicks can spill into lifestyle wear for their incredible comfort, fit, durability and (our favourite reason) gorpcore vibe. But, of course, each shoe is unique and can serve a different purpose. Before getting technical, step one is making sure your footwear suits your activity and intensity, which begs the question: Are walking shoes and running shoes able to sustain the same impact and movement?“A shoe designed for running often has more cushion because the impact forces from running are much greater than the impact forces from walking,” says Milica McDowell. “This isn’t necessary for walking and reduces your feel of the ground, which is problematic for those with any balance issues or previous falls.”Having the proper shoes is important to help prevent injury. To help you make a decision, we enlisted the help of physical therapists and applied our experience as longtime runners and power walkers to examine if running shoes are good for walking. Here’s what you need to know.Is it okay to wear running shoes for walking?Running shoes can be appropriate for walking, but with a few caveats: If they’re not designed for racing, for trails, or have carbon fiber plates wedged in the sole (this provides massive bounce and speed during runs). “Many times they have a very tight fit for higher performance, a narrow toe box, or are highly supported in the arch, which are features a lifestyle walker does not need,” says McDowell.Many of today’s models are designed with a rockered sole, which is meant to propel you forward. It’s only essential for trying to gain speed, and McDowell agrees “due to the slower cadence and pace of walking and the different contact of the two patterns.” For context, cadence is how many steps you take per minute, while pace is how fast you’re going per kilometre.The maximum cushioning of most running shoes can also be problematic for walkers because it can lead to instability. As Lalitha McSorley, a physiotherapist notes, the “shoe may not support the natural heel-to-toe stride of walking.”As much as I like to reserve my running shoes for training, I do have a few on hand that I strictly use for walking because I love how they feel on my feet. Many models offer adequate support and cushioning that mimics a cradling sensation, which is beneficial when walking high mileage. When seeking a walking shoe, McDowell recommends these four features: a wide toe box, a thin and flexible sole, a low(er) cushion and less stack height, which can all be found in running shoes depending on the model.Is it okay to use walking shoes for running?Walking shoes are generally not ideal for running, given their lack of cushioning. Unlike running shoes, they’re not designed to spare your joints from the impact of pounding pavement. As someone who has had multiple knee and hip injuries from running, I advise against it.“I often tell my patients that running is really high impact – think of the force of your entire body weight coming through your feet when you jump. Now add that every time your foot strikes the ground when you are running,” says McSorley.”This is why running shoes often have extra cushioning in the heel and a more flexible toe box.” Specifically, maximum cushioned shoes are super popular among runners, such as the Hoka Bondi 9. As for flexibility, both walking and running shoes should have at least some for added comfort.READ MORE: 6 Trainer Trends Set To Take Over In 2025 Is there a difference between a running shoe and a walking shoe?While some running shoes can double as walking shoes with a few exceptions, cushioning, heel-to-toe drop, stack height, flexibility and arch support are all key differences that are important when considering the best shoe for you.CushioningGenerally speaking, running shoes are high-cushioned to absorb impact and reduce strain when striking the ground while walking shoes should have less to provide more ground feel for increased stability. The cushioning types in walking and running shoes are typically the same, it’s just the amount that differs. EVA foam is super common and is extremely light, durable and plush for proper shock absorption.Heel-To-Toe DropThe heel-to-toe drop is the difference in cushion height between the heel and forefoot. For runners who land with their heels first, they would benefit from a higher drop (10 to 12 millimetres). Specifically for running, lower drops cause more impact on the ankles, while higher drops put more stress on the knees and hips. To distribute impact evenly, five to six millimetres is the sweet spot for mid-foot strikers. A drop between four to eight millimetres is optimal for walking depending on the support needed and your foot strike.Stack HeightStack height means the amount of foam or material between your feet and the ground. For a walking shoe, there should be less stack height in the heel and even cushioning throughout to prevent instability – aim for at least 30 millimeters to absorb impact. For running, it largely depends on your needs. Many shoes start as low as 20 millimetres, while maximum cushioned styles can reach up to 50.READ MORE: How Often To Replace Walking Shoes, According To DoctorsFlexibilityBoth running and walking shoes should have flexibility, but the amount is a personal preference and depends on needs specific to your feet. For example, those with flat feet would benefit from a stiffer, less flexible shoe for added stability when running and walking. A stiffer shoe is also popular for racing or speed training given its responsiveness, but we prefer a balance of flexibility and firmness to maintain comfort, such as the On Cloudmonster 2. Pay attention to your running gait when wearing both shoes to find what works best for your feet.Arch Support“Walking shoes are typically designed to be more rigid in the arch [firm] and offer better heel-to-toe support, which can help improve proper walking posture and reduce stress on your knees, hips and lower back,” says McSorley.As for running shoes, it greatly depends on your feet and running gait. For example, those who overpronate (have collapsing arches) benefit from firm support for stability, while those with neutral gaits or underpronators benefit from more cushioning in the arch.Overall, it’s important to determine your arch type (flat, medium and high) before choosing a walking or running shoe. An easy way to do this is by looking at your arch from the side to see how inverted it is. Another simple test is to dip your foot in water and step onto a piece of paper. If you see your entire foot, then you have flat feet. A high arch will barely be visible, while a normal arch will show half your foot.Does walking break in running shoes?Experienced runners often employ a strategy to break in new running shoes. Before taking new running shoes for a spin, wear them around the house. This allows you to assess if the fit is optimal to avoid blisters – a runner’s worst nightmare. For individuals with specific foot conditions, like bunions, this initial wear test is crucial for determining if the shoe’s width and fabric are suitable.  When beginning to run in a new pair, it’s advisable to start with shorter distances to allow the shoes to mold to the feet and minimise the risk of injury.READ MORE: Hettie’s Story Proves It’s Never Too Late To Start MovingWhat are our favourite walking and running shoes?Our editors have been testing the best walking and running shoes for years, so we have some stellar recommendations based on hundreds of kilometres and steps logged. Plus, a few new ones on the market to check out:Everyday Walking Shoe

    Hoka Mach 6

    All-Rounder Running Shoe

    On Cloudeclipse

    Wide Running Shoes

    Fresh Foam X 1080 v14

    Long-Distance Running Shoes

    Brooks Glycerin GTS 22

    Stability Running Shoes

    PUMA ForeverRun NITRO™ 2

    Arch Support Walking Shoe

    HOKA Clifton 9

    Meet The ExpertsThis article by Nicolette Accardi was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team.  More

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    FYI: Your Local Park Has All The Equipment For A Full-Body Outdoor Workout

    Whether you’re whiling away time during the kid’s playtime or want to switch up your regular at-home fitness routine, this outdoor workout at the park is all you need to get it all done. POV: You take the kids to the park, they run around, you sit on a bench – or in your car – and savour a quiet moment to catch up on your TikTok feed. Sound familiar? Well, we’re challenging you to stop warming the bench and join the game. Your local park is essentially an outdoor gym, minus the grunting breker dudes, lingering aroma of eu de sweat and No-Concept-Of-Personal-Space guy. Climbing frame? We prefer to call it a brightly-coloured chin-up bar. Swings? Suspension trainers! And that park bench you’re sitting on? A box jump waiting to happen.How this outdoor workout in the park works: This outdoor workout has been designed as a circuit, with different exercises at different stations (read: pieces of park equipment). For each move, do as many reps as you can in 30 seconds, catch your breath for 20-30 seconds, while you move on to the next station. Then repeat the pattern. Once you’ve completed the whole circuit, take a breather for a full minute, then repeat the circuit again, starting at a different station. Do three full circuits in total.Reps: AMRAP in 30 seconds Rest: 20-30 seconds per move; one minute per circuitSets: Complete the circuit three times READ MORE: Everything To Know About Hyrox, The Tough New Fitness RaceUp the intensity: Be a kid again! The only time kids walk at a respectable pace is in school corridors. So instead of walking from one station to the next, skip or jog between stations. Another way to up the intensity: rope your kids in and make it a competition to see who can complete the most reps of each move – while one person goes, the other one counts.Now, Get Creative: You don’t have to limit yourself to these exercises. Depending on what equipment you have in your park, there are all kinds of fun moves you can throw into the mix to keep the workout interesting. Check out this video for some more ideas or make up your own. Don’t forget to tag us on Twitter and Instagram – we love seeing you getting out and being active!The moves Incline push-upsFind a sturdy bench or elevated surface. Place hands slightly wider than shoulder-width apart, fingers pointing forward. Lean into the surface, keeping your body in a straight line from head to heels. Lower your chest towards the bench, bending your elbows. Push back up to the starting position. Focus: Engage your core and maintain a straight back throughout the movement.Negative chin-upsFind a sturdy bar. Use a step or jump to get your chin above the bar, palms facing away from you. Slowly lower your body until your arms are fully extended. Repeat. Focus: Control the descent and engage your back muscles. If you can’t do a full chin-up, negative chin-ups are a great way to build strength.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsBench hopsAssume a plank position with arms outstretched, hands gripping the see-saw lever. Keep your body in a straight line. Hop with both feet from one side of the see-saw to the other, maintaining core engagement. Focus: Control the movement and land softly. This exercise improves core stability and coordination.Step-upsFind a sturdy bench or step. Step onto the bench with your right foot, pushing through your heel to lift your body up. Step down with your left foot. Repeat on the other side. Focus: Maintain balance and control. Choose a step height that challenges you but allows for proper form.Shuttle sprintsSet up two markers about 20-30 meters apart. Sprint between the markers, touching the ground at each marker. Walk or jog back to the starting point. Focus: Maintain a fast pace and proper running form.Hanging leg raisesHang from a sturdy bar with an overhand grip, arms fully extended. Raise your legs, keeping them straight or slightly bent, until they are parallel to the ground. Lower your legs slowly. Focus: Engage your core and avoid swinging. This exercise strengthens your abdominal muscles.Toe tapsFind a bench. Stand facing the bench. Lift your right foot and tap it on the bench. Quickly switch feet, tapping your left foot on the bench. Continue alternating legs. Focus: Maintain a quick pace and control the movement. This exercise improves coordination and lower body strength. Use your abs to drive your legs up – this improves balance and core strength.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To ExpertsElevated shoulder tapsAssume a plank position with your hands shoulder-width apart and your feet elevated on a bench or step. Keep your body in a straight line. Lift your right hand and tap your left shoulder. Return your hand to the ground and repeat on the other side. Focus: Maintain core engagement and avoid rocking your hips. This exercise strengthens your core and shoulders.Watch the full outdoor park workout:
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    This article was written by Wanita Nicol More