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    For Overwhelmed Mothers, The Parent Hub Provides Much-Needed Relief

    The postpartum period is a critical phase for new mothers, marked by significant physical, emotional and psychological adjustments. Studies underscore the essential role of community and social support during this time. However, after the short maternity leave, many mothers feel unsupported. This spurred mom Christie Buss to create her own support circle, now a sprawling community called The Parent Hub.Studies Show New Mothers Need More SupportA study conducted in the City of Tshwane explored the experiences of first-time mothers discharged early from healthcare facilities. The findings revealed that these mothers often lacked confidence and the necessary knowledge to care for themselves and their newborns. The study concluded that alternative forms of social support are crucial to ensure a smooth transition into motherhood.It’s something that Christie knows from first-hand experience: after giving birth to her third child, she felt isolated and unable to cope. “I really felt a little bit alone, exhausted, and like, I didn’t know what I was doing, and it was just such an overwhelming, lonely journey,” she says of that time. Her newborn had what doctors thought was bad colic (which later turned out to be an allergy to Christie’s breast milk) and needed Christie’s attention at all times. It meant she had no time for herself, much less for her friends. “My friends kept on being like, ‘Okay, well, can we do a wine night yet?’ And I was like, ‘Guys, I can’t, I don’t have anyone to give my baby to. He screams all the time. He needs me all the time.’”The Power of Communities like The Parent HubChristie Buss, founder of The Parent Hub

    At the time, she had already built the online infrastructure for The Parent Hub, but hadn’t hosted any in-person meet-ups. In desperation, she dropped a message on the Facebook page: “I was like, ‘Would anyone like to go for a walk?’”. Standing in the parking lot at TPH’s first-ever meet-up, Christie wasn’t sure if anyone would show, or if it would help. But four women pulled up with their babies. As they walked together, Christie opened up about her experience in new motherhood. “And out of those four ladies, three of their babies also had colic, and they were exhausted,” Christie recalls. “In that moment, I was just like, ‘Oh my goodness. This is so needed. This is so needed.’”Studies back up Christie’s experience. A paper in Frontiers in Psychiatry notes, “Perceived lack of social support is a risk factor for developing mental health problems. Insufficient or inappropriate professional support for both parents has been reported by many studies.” There’s more: many of the countries deemed the world’s happiest are also ones with most gender equality, according to research. This equity includes opportunities for women’s career advancements and crucially, generous paid leave policies for parents. These countries also boast affordable child care. All of these create a supportive environment for mothers.What Communities For Moms Can OfferThe Parent Hub has since grown from weekly walks in one area to a sprawling initiative. They operate in the Western Cape, Johannesburg, Port Elizabeth and Durban. TPH also hosts different avenues for connection, with meet-ups for sea swimmers, businesswomen and yogis. And, once mums of newborns settle into a routine, many stay to assist new mothers joining the community. Christie hopes to expand the programme to include support for mothers of older children, too, but would love more mothers to help expand the project. Ultimately, TPH hopes to create an environment where mothers feel less alone. “I realised that we live in this world where the majority of families are no longer where dad goes to work and the mum stays at home, looking after a baby and creating community,” says Christie. “Many of us are working and cleaning the house and cooking, and unfortunately, the thing that we’re leaving behind are friendships and community.”The Parent Hub is on Facebook, Instagram and has a website. More

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    Why Runners Are Obsessed With The New Nike Vomero 18s

    Sometimes pounding the pavement feels exactly like that – pounding. But what if your easy jogs, recovery runs, or those first tentative tries could feel seriously, blissfully plush? Nike might just have answered our prayers with the brand-new Vomero 18. It’s the latest release of their much-loved cushioned runner, and trust us, it’s designed to help you love every single step. Whether you’re lacing up for the first time or you’re a seasoned pro logging serious kilometres, the Vomero 18 is all about delivering a supremely soft ride that’s kinder to your body.Stacked To The Max!Nike’s calling it ‘maximum cushioning,’ and frankly, we’re here for it. The Vomero 18 boasts the highest stack height ever in the Vomero family. Translation: more glorious cushioning packed between your feet and the road, making every stride feel softer and lighter.Even better, the design crew tapped into specific insights from female runners to perfect that high-stack, high-cushion experience. The Vomero 18 will also be offered in kids’ sizes, the first time a kids’ running shoe utilises ReactX foam — meaning the shoes have the potential to be a favourite for family runs.The Techy BitsEngineered mesh upper – Lightweight and breathable to keep feet cool all year round.

    Plush touchpoints – Extra softness at the ankle and heel for added comfort.

    Durable rubber sole – Offers traction and longevity on the road.

    Rocker geometry – The upward curve helps create a smooth heel-to-toe transition, making each step feel effortless.Stylish & BoldThe Vomero 18 makes a statement with its bold silhouette – it’s a shoe that demands to be noticed, perfectly balancing high-performance tech with head-turning style. It’ll drop in various colourways, but the standout launch shade, ‘Atmosphere Pink,’ is pure energy. Nike chose it to represent the sheer joy of running and the incredible community that comes with it. We love that.A Legacy Of Comfort The Vomero series launched in 2006, with the Nike Zoom Vomero+ soon becoming the essential comfort shoe in the Nike Running line-up with cushioning designed to prioritise buoyancy for all distances. Throughout the Vomero’s evolution, performance additions like Air Zoom technology in 2008 and Flywire in 2014 have kept the Vomero at the forefront of Nike innovationTwo Oceans Marathon Hype & PrepNike Shake Out Run | 4 April 2025

    Get ready to stretch your legs, shake out the nerves, and soak in the Mother City energy before race day. 

    Kick off race weekend with our 5KM Shake Out Run.

    Date: Friday, April 4, 2025

    Time: 17:00

    Start Location: Nike Store, V&A Waterfront

    Registration: Free & Unlimited 

    The Ultimate After Party | 6 April 2025

    Let’s celebrate every push, every cheer, and every unforgettable moment of the weekend. 

    Date: Saturday, April 6, 2025

    Time: 16:00 – 22:00

    Venue: Botanik Social House 

    Registration: Free & Unlimited 

    Whether you ran, cheered, or just soaked in the vibes, this celebration is for you.

    **WH Partnership More

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    4 Prenatal Yoga Moves To Do At Home

    According to biokineticist Tracey Henriques, strengthening your back and core will help prevent back pain and poor posture as your belly grows.These moves from the Women’s Health Big Book of Yoga are great for conditioning your body early on in your pregnancy to prepare it for the trials ahead. *Be sure to check with your doctor before starting any exercise programme, especially while pregnant.You’ll need: A yoga mat, a cushion, a folded blanket or towel, a yoga block (optional)Prenatal Yoga RoutineIncorporate these variations into your existing practice, or if you’re new to yoga, find a basic sun salutation sequence and include these postures.Cat Cow Pose

    Start on all fours with arms straight and under your shoulders. As you inhale, drop your tummy, roll your shoulders back and look up (A). As you exhale, round your spine, tuck your chin to your chest and draw your belly button upwards (B). Repeat five times, breathing deeply and keeping movements slow and controlled.Child’s Pose With Supported Head

    Begin sitting on your knees, legs apart and big toes touching. Fold your torso over your thighs and rest your head on a cushion or folded blanket. Your belly will be between your thighs. Lay your arms along your sides, palms up. Relax your neck and shoulders. Hold for five slow breaths.READ MORE: 10 Super-Cool And Inspirational Fit Moms You Need To Follow On InstagramBridge

    Begin on your back with your knees bent and feet on the floor, hip-width apart (A). Lift your hips so your body forms a straight line. Lift your chin slightly and relax your glutes, constantly tucking your tailbone to your knees (B). Hold for one breath, then slowly come back down. Repeat 10 times.

    TIP: If you can’t keep your pelvis elevated, use a yoga block for support.Savasana With Bolster

    Savasana is normally performed on your back. In this variation, lie on your side with one arm supporting your head and one leg bent, supported by a cushion. Relax your body completely and close your eyes. Hold for 10 slow breaths.

    TIP: When your tummy gets bigger and heavier, avoid lying flat on your back as you could restrict blood flow due to the added pressure. Check out more yoga safety tips here!READ MORE: Hey New Mom — These Products Will Change Your Life More

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    The Best Running Shoes For Hyrox, Speed, Distance & Trail

    Treadmill? Hyrox? SWEAT 1000? CrossFit? Marathon? Trail? UTCT? These days, running is as diverse as your viewing options on Netflix. And having the best running shoes for all types of runs is key for injury prevention, performance enhancement and just plain comfort. From comfy and light to secure and reliable, these best running shoes get our vote to chase that PB. Why do different runs need different running shoes? Lightweight shoes, often called racing flats, are designed to improve speed and efficiency during workouts and races due to their minimal cushioning. However, they may not provide sufficient shock absorption for daily training, especially over longer distances. And, when it comes to trail running shoes, they’re constructed with rugged outsoles to enhance traction for navigating uneven terrains safely. And, for women, having the right shoe is even more important, since our feet are narrower than men’s and have a greater tendency toward pronation, according to podiatrists. Best running shoes for cross-training, Hyrox & moreSalomon Aero Glide 3

    Salomon Aero Glide 3

    A moulded OrthoLite sock liner helps keep your feet secure through lateral movements, while a wider forefoot base reinforces stability. For runs, burpees and plyo, the rocker shape propels you forward in a lightweight package. 

    PUMA x HYROX Deviate NITRO 3

    PUMA x HYROX Deviate NITRO 3

    The springy Deviate NITRO 3 has a functional training element, making it great for most training. Built specifically for HYROX athletes, the rocking toe-off and PWR tape provide speed with support in high-stress movements.

    Hi-Tec Helios II 

    Hi-Tec Helios II 

    A great blend of stability and cushioning, this shoe is ideal for low to mid-mileage runs. Lightweight Infinity foam delivers rebound, while an OrthoLite Impressions Innersole moulds to your foot for a custom fit. 

    Saucony Guide 18

    Saucony Guide 18

    A smooth, cushioned ride with voomah, this shoe is good for stable movement without compromising on speed. A sharp rocker pushes you forward, and a breathable upper stretches for those sweaty slogs. 

    READ MORE: 18 Running Clubs In SA To Kickstart Your JourneyOn Cloud 5

    On Cloud 5 

    Engineered for cross-training, this lower-drop runner features a Speedboard, Zero-Gravity foam and CloudTec, all for extra cushioning on the landing. A moulded heel keeps your foot steady – great for unexpected workouts. 

    Nike Pegasus Plus

    Nike Pegasus Plus

    A soft, responsive feeling underfoot, this shoe still delivers stability for versatile training while being durable and cushioned. High-abrasion rubber on the sole adds traction; ZoomX midsole tech adds a springy feeling.

    Best running shoes for trail running ASICS GEL-TRABUCO 13

    ASICS GEL-TRABUCO 13

    This safety-conscious shoe offers protection in every aspect: ASICSGRIP outsole keeps things grippy, an inner rock protection plate shields your forefoot; the upper keeps rain and dirt out. Plus, it loves a long trek.

    Hi-Tec Geo-Tempo Trail

    Hi-Tec Geo-Tempo Trail

    Durable, light and utilitarian. A high-performance ripstop upper protects from rogue rocks, a stable footbed cradles your foot while regulating its temp and the supportive sole provides comfort. 

    READ MORE: What Is Rucking? How To Try The Cardio And Strength Workout, According To ExpertsHOKA Speedgoat 6

    HOKA Speedgoat 6

    Like those mountain goats, this shoe has traction, stability and a longer ride, all in one package. If you prefer a firmer shoe with less weight, this is it. Plus, a roomier forefoot provides comfort. 

    adidas Terrex Agravic 3

    adidas Terrex Agravic 3

    Tackling the hills is rough work, and comfort is paramount. The Agravic 3 comes with breathable fabric that also deflects rain; the stacked height is crammed with Lightstrike 2.0 cushioning and a TPU plate for stability. 

    Salomon Ultra Glide 3

    Salomon Ultra Glide 3

    Purple and plush, this smooth rider is built for long-distance comfort. All Terrain Contragip outsole with 4mm lugs commands uneven ground. Extra cushioning, supported intelligently spaced lugs disperse pressure, maintain that pillowy feeling.

    Brooks Caldera 8

    Brooks Caldera 8

    Breathable and *stacked*, this shoe goes the distance. Nitrogen-infused cushioning offers that plush feeling; cleverly raised sidewalls keep your foot from rolling. Plus, the bright primary colours make us feel like kids in the playground again.

    READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineBest running shoes for road marathons Brooks Glycerin 22

    Brooks Glycerin 22

    Great for those looking for a little stability, these offer Brooks’ nitrogen-infused cushioning – with a high-rise sole and large cells in the sole to create plush landings. It’s also supportive and breathy. Perfect for daily training.

    Under Armour Infinite Elite 2

    Under Armour Infinite Elite 2

    Springy yet stable, these shoes give off bounce with every strike thanks to HOVR tech. It’s also comfy from run one: a stretchy upper moves with your foot to contain when needed without over-restriction.

    ASICS GEL-NIMBUS 27

    ASICS GEL-NIMBUS 27

    This neutral runner makes for a trustworthy training and distance shoe. It’s built for comfort at every point: proprietary PureGEL under the heel absorbs shock; the midfoot features extra cushioning so you always land softly.

    adidas Adizero Adios Pro 4

    adidas Adizero Adios Pro 4

    A marathon podium staple, the fourth iteration in the Adizero Adios Pro series features key updates: a repositioned forefoot rocker, placed right where toe-off happens and a new mesh upper that locks in your foot.

    READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreHOKA Bondi 9

    HOKA Bondi 9

    This hard-working shoe features a new foam midsole for extra-soft but resilient rides. The increased stack height makes way for more cushioning and superior shock absorption. The sole, divided into pods, adds flexibility on the take-off.

    New Balance FuelCell SuperComp Trainer v3

    New Balance FuelCell SuperComp Trainer v3

    This one transitions from training to race day well. The chunky sole is not as cushy as you’d think: a curved plate within the FuelCell midsole foam adds bounce, which in turn makes things feel lighter. 

    Best running shoes for speedwork adidas Supernova Rise 2

    adidas Supernova Rise 2

    Whether you’re a beginner runner or serious plodder, this all-rounder is an everyday go-to. Balanced cushioning paired with Support Rods to boost push-off help make this a good companion for fartleks and tempo runs.

    On Cloudsurfer Next

    On Cloudsurfer Next

    A cult favourite, the Cloudsurfer Next features the signature cloud-like sole but still feels firm and stable for distance runs. A pronounced rocker draws your foot forward, helping create speed, along with the Helion superfoam.

    READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsNew Balance FuelCell Rebel v4

    New Balance FuelCell Rebel v4

    Made for speed, this bright racer prioritises softness, propulsion and responsiveness. It’s very light, weighing just over 150g. Still, it works hard over long distances too, given the softness and wider, higher midsole.

    Saucony Endorphin Speed 4

    Saucony Endorphin Speed 4

    A bouncy shoe that caters broadly for different foot types: higher walls in the midsole and a wider forefoot create stability; it’s very soft, adding speed, and the stack height ticks the box for long distances.

    Nike Vaporfly 3

    Nike Vaporfly 3

    The arrow-like shape screams “fast” – but that’s not all. The carbon fibre plate extends the length of the shoe, pushing you off from heel to toe. The bulging heel reduces weight, creating a stable, speedier ride.

    PUMA x REPRESENT 247 Deviate NITRO Elite 3

    PUMA x REPRESENT 247 Deviate NITRO Elite 3

    Featuring PUMA’s elite version of the nitrogen-infused foam, this all-business trainer with a stiffer carbon PWR Plate boosts take-off. At a full 40mm, this stacked heel is speed paired with endurance for snappy top-seeders.

    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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    Picky About Running Shoes? The Brooks Glycerin 22 Might Be ‘The One’

    Brooks Running has announced the release of the Glycerin 22, a running shoe designed to provide a plush, responsive ride for those who crave effortless comfort. The Glycerin 22 features Brooks’ latest innovation, DNA Tuned technology, which combines dual-size nitrogen-infused cells for soft landings and smooth, powerful toe-offs. Built for runners seeking a distraction-free experience, the Glycerin 22 ensures every step feels natural, fluid and supported.Smooth, Stable Transitions and CushioningThe Glycerin 22 takes Brooks’ commitment to comfort and performance to new heights with DNA Tuned, an advanced midsole technology that seamlessly blends two types of nitrogen-infused foam – the same technology that is featured on the Glycerin Max. Larger cells in the heel provide plush landings, while smaller cells in the forefoot ensure responsive toe-offs. This gives runners a smooth transition from heel to toe. This combination delivers a perfectly balanced ride for runners who seek stability and softness in one seamless package.READ MORE: 34 Running Tips Every Beginner Needs To KnowKey FeaturesThe Glycerin 22 features DNA Tuned cushioning, engineered with dual-size cell technology that adapts to each phase of your stride. Designed for smooth and stable transitions, it incorporates a broad platform to stabilise the foot on impact and a tuned heel and forefoot for a natural heel-to-toe transition. The engineered double jacquard knit upper enhances comfort and breathability. This delivers a flexible fit that moves with your foot while maintaining structure and support. Adding to its innovation, the new flatknit heel collar provides a supreme ankle fit, ensuring a secure and plush feel with every step.READ MORE: 18 Running Clubs In SA To Kickstart Your JourneyA Shoe For Every RunnerThe Glycerin 22 is designed for runners who prioritise softness and stability in their footwear, making it the perfect choice for those looking for a smooth, responsive ride. The enhanced fit and plush cushioning ensure a comfortable experience, mile after mile, so runners can stay focused on their journey, not their shoes. The Glycerin 22 will be available in neutral and GTS versions.“The Glycerin 22 is built to unlock that ‘run forever’ feeling,” said Gerard Klein, Director of EMEA Merchandising at Brooks Running. “With DNA Tuned technology, we’ve created a shoe that seamlessly integrates softness and responsiveness, allowing runners to move naturally and effortlessly. Whether you’re focused on short daily runs or long-distance miles, this shoe provides the cushioned, distraction-free experience that runners deserve.”Shop The Shoes

    Brooks Glycerin 22

    Support: Neutral

    Experience Type: Dynamic Cushion 

    Midsole Drop: 10 mm

    Arch: Medium, High

    Surface: Road

    Weight: 256g

    The Glycerin 22 is available at selected Sportsmans Warehouse stores, Totalsports stores and Independent Specialist Running Accounts. Also available online – visit brooksrunning-sa.co.za. More

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    The Gross Truth About Your Smartwatch (And How To Fix It)

    Ahh, our trusty smartwatches. We do everything with them – tap to pay for a post-run coffee, track sleep patterns, measure VO2 max, check stress levels mid-meeting, take calls and of course, tell the time. But here’s the big question: when was the last time you actually cleaned yours?If the answer is “Umm… never?”, you’re not alone. But you might want to rethink that. A study found bacteria such as Staphylococcus and E. coli lurking on 95% of tested smartwatch wristbands. Yep, that fitness tracker on your wrist? It’s basically a petri dish.So, how do you keep your tracker fresh, germ-free and in top condition? Garmin, Huawei and other tech experts have their recommendations on how to clean your smartwatch:Daily Care And MaintenanceScratch And Corrosion ResistanceYour watch’s front screen is built tough with scratch-resistant materials like glass and ceramic, but it’s not indestructible. Avoid dropping it onto hard surfaces and keep it away from sharp objects like keys, knives, or rocky terrain.After workouts, wipe down the rear case and charging contacts to remove sweat and moisture before charging. Keeping these areas dry and clean prevents corrosion and ensures efficient charging.Water And Dust ProtectionPost-swim? Rinse your watch with clean water, wipe it down and let it air dry completely. If you wear a leather or metal strap, dry it immediately to prevent damage.Note: Your device is resistant to everyday dust exposure (like in offices or storage rooms), but it’s best to avoid particularly dusty environments to prevent buildup in buttons and crevices.READ MORE: Different Types Of Eczema You Should Know AboutHow to clean your smartwatch1. Use The Right ToolsMicrofibre cloths: Ideal for everyday cleaning.

    Mild soap & water: Safe for most watch cases and straps (except leather).

    70% Isopropyl alcohol wipes: Perfect for disinfecting (but avoid using on leather or fabric bands).

    No harsh chemicals! Bleach, hydrogen peroxide and strong solvents can damage coatings and materials.2. Strap Care By MaterialLeather StrapsWipe with a soft, lint-free cloth (dampen slightly for tough dirt).

    Never soak leather. Moisture weakens and discolours it.

    Avoid sunlight, heat and strong cleaning agents.

    Store in a dry, ventilated place when not in use.Metal StrapsWipe with a damp cloth and dry completely.

    Avoid metal polish or abrasives, as they can damage finishes.

    Rinse with clean water after seawater exposure to prevent corrosion.Nylon/Woven StrapsWash with cold water and mild soap.

    Rinse thoroughly and air dry.

    Avoid rough surfaces that could snag the woven fabric.

    Never use a washing machine or dryer.Silicone & TPU Elastomer BandsRinse with water and dry thoroughly.

    For lotions, sunscreen, or sweat buildup, use rubbing alcohol and a cloth.

    Avoid hand sanitisers, soap, or acidic/alkaline solvents, which can cause irritation.

    For stubborn stains, gently scrub with a soft brush.3. Keep Sensors CleanDirt and sweat can impact sensor accuracy. Wipe the back of your watch with a slightly damp microfibre cloth after workouts.4. Screen & Device BodyScreen: Wipe with a soft cotton cloth (dry or with screen cleaner).

    Body: Remove fingerprints and dust with a microfibre cloth or eyewear cleaner.

    Buttons and rotating crown: Power off your watch, rinse with warm water and gently rotate buttons while cleaning. Dry completely before use.

    No sharp objects! Never poke openings like speaker holes.5. Make Cleaning a HabitQuick wipe-down? Daily.

    Deep clean? Once a week.

    Post-gym? Every workout.READ MORE: 10 Reasons Why Upgrading Your Smartwatch MattersWhat NOT To DoAccording to Garmin, exposure to the following substances can degrade your watch’s water resistance and materials and might cause possible skin irritations.Hair dye

    Insect repellents

    Moisturising creams and lotions

    Oils

    Perfumes

    Sanitisers

    Soaps

    Solvents, detergents or household cleaners

    SunscreensAlso, avoid ultrasonic cleaners. They may seem high-tech, but they can damage your smartwatch.But, What About Your Skin? We spoke to Dr Deepa Parbhoo from Aesthetics by Dr Deepa Parbhoo to get a dermatologist’s take on smartwatch-related skin issues and the best ways to prevent them.Can My Smartwatch Cause A Rash?“Yes indeed! There are various pathophysiological mechanisms that play a role in causing skin irritation from smartwatches,” says Dr Parbhoo, like:Friction and Pressure with prolonged use. Constant skin contact of the smartwatch can lead to a disrupted skin barrier function, which compromises the skin’s environment and milieu. This, in turn, makes the skin more susceptible to Bacterial and Fungal overgrowth by interfering with the normal flora on the skin’s surface. Warmth, humidity, moisture, sweat and dead skin cells can create an altered environment that can lead to infections such as, folliculitis, cellulitis, or impetigo.

    Irritant Contact Dermatitis. An inflammatory skin condition that may arise in susceptible individuals when the skin barrier is compromised. 

    Allergic reactions can develop to the materials used in the smartwatch, eg, Latex or Nickel. This can further lead to an Allergic Contact DermatitisA study published in the Journal of Clinical and Aesthetic Dermatology in 2019 found that 12.5% of smartwatch users reported skin irritation or rashes.READ MORE: The Everything Guide To EczemaWhat Are The Safest Cleaning Methods To Prevent Skin Issues?HOCL (Hypochlorous acid) is the next generation of skin cleansing for aesthetic purposes. The HOCL molecule is a naturally occurring compound with potent antimicrobial properties. It’s safe to use for all ages and is well-tolerated. It has the following properties:Non Toxic

    Non Irritant

    Hypoallergenic

    Dermatologically tested

    Anti-InflammatoryIt is effective against: Bacteria, eg, MRSA, E.Coli

    Viruses, eg, Influenza

    Fungi, eg, CandidaMost HOCL solutions are available as a spray with a fine mist, so this makes it very convenient to use. It acts in seconds! It reduces the microbial load, preventing infections, and enhances wound healing, thereby reducing the risks of any secondary skin infections. The Bottom LineKeep your smartwatch clean to prevent skin irritation, bacterial buildup and allergic reactions – especially now that we know how much bacteria can thrive on your device. Regular cleaning with a damp cloth, using dermatologist-approved methods like HOCL, and cleaning it after back-to-back workouts will help keep your skin healthy and your device free from grime. More

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    What Is Rucking? How To Try The Cardio And Strength Workout, According To Experts

    If you’ve ever seen people walking about with a weighted pack on, but not really heading on a backpacking trek and thought, what the ruck?! I’m here to explain.That’s rucking, which is a time-tested way to sweat (the military has used it for years!) quickly gaining ground among exercise fanatics. It started as a military training workout involving soldiers carrying a heavy pack (rucksack) and walking for kilometres (ruck marching).It’s possible you’ve inadvertently gone rucking before. The basics of rucking are simply to go walking or hiking with weight on your back. If you want to turn it into a true workout, though, there’s a bit more to it and sweet perks as your reward for the hard ruck.Meet the experts: Emily McCarthy is cofounder and head of community at GoRuck. Percell Dugger, CPT, is a certified personal trainer and Nike running coach. Katie Knight, CPT, is an online fitness coach with Knight Time Training, an ultramarathon runner and 2022 GORUCK Games Champion.But, you don’t have to be in the military to go rucking and try it out for yourself. It’s naturally a social activity, so you can break a sweat while chatting it up with your workout buddies.Whether you’re hoping to embark on your own rucking journey or just curious to know how it all works, read on for all the expert intel on benefits, safety tips, workouts and more to get started on the right path.READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyWhat Is Rucking?To put it simply, rucking involves walking for long periods of time with weights in a rucksack. “We like to say that rucking is active resistance training,” says Emily McCarthy. “If you’re carrying weight, you’re rucking. Hiking is rucking in the mountains.”You can go rucking wherever you are, whether you’re in the middle of a city or close to nature. “Rucking is a low-impact exercise that is based on military training workouts, where you walk with a weighted rucksack or backpack,” says Katie Knight. “It’s simply walking with weight on your back.”It’s also worth noting you can use a variety of carriers to go rucking, but a rucksack differs from a standard backpack. The rucksack distributes the weight higher on your back so that it slightly pulls your shoulders back, says McCarthy. “It makes you stand up a little straighter as you’re moving, and you’re working different muscles and your core than if you were just going hiking or backpacking,” she adds.READ MORE: Step Into Your Best Shape With The WH Walking ChallengeHow To Get Started RuckingHere are a few tips from Knight to get started rucking to ensure you’re safe and have fun along the way.1. Start SmallBegin with a weighted three- to five-kilometre walk, one or two times a week, Knight recommends. Start out with five to 10 kilograms and see how you feel for the first kilometre. You should be able to move at a moderate pace, a 9- or 12-minute kilometre. “If you are moving slower than 12 minutes a kilometre, you should lower your ruck weight,” Knight recommends.2. Add Weight GraduallyOnly add two to five kilograms or so of extra weight each week. A solid rucking goal is to be able to carry about ⅓ of your body weight, but that is a long-term goal that you should work up to very slowly to avoid injury. If you don’t want to buy ruck-specific weighted plates, you can load up a pack with dumbbells, books, or even bricks. Just make sure that your pack can handle the extra weight. If something does feel off, like pain in your lower back, extreme fatigue, or aching feet, opt for less weight and a longer walking distance to still reap the benefits, Knight notes.3. Add Distance GraduallyOnly increase your time or distance by about 10 percent each week. As you increase distance, you should still be able to hold a 12-minute kilometre or so for your entire workout.4. Balance The WeightThis helps ensure proper posture and muscle engagement. You don’t want all the weight sitting on just your hips or just the shoulders, says Knight. Ideally, the load is situated higher up on your back between the shoulder blades. Pop a towel or something light to occupy the space at the bottom of your pack, and then rest the weight on top of that. And, you want to use a pack that has a hip belt, too, so your lower body supports as well.Gear up for rucking with these expert-recommended items:Rucking Gear Recommendations

    Black Diamond Miniwire Carabiner

    This is McCarthy’s go-to for attaching a water bottle or a first aid kit to the outside of her rucksack for easy access.

    HOKA SPEEDGOAT 6

    Great for trail running and walking alike, this cushioned trainer has extra traction on uneven terrain, while being ultra-light.

    Trojan 5KG Weighted Vest

    Work those muscles with this soft-padded and comfy vest, complete with pocket for essentials.

    Benefits Of RuckingBuild StrengthWalking with a weighted pack improves strength in muscles all over the bod, according to a 2019 study in the Journal of Strength and Conditioning Research. Participants in the study gained overall strength when it came to squat jumps, push-ups and sit-ups after resistance training and weighted walking during a 10-week training period. Overall, Knight has found that when her clients get into rucking, they too notice an increase in both upper- and lower-body strength.Increase Cardio EnduranceNot only can rucking amp up muscle strength, but you’ll also be giving your heart a good workout, too. “It’s great for you building your aerobic base,” says Percell Dugge. The participants in the same 2019 study also showed an increase in their maximal oxygen uptake, which is a marker of your aerobic fitness. Specifically, rucking is a form of zone-two cardio. This means you’ll be working at an elevated heart rate that’s sustainable for longer durations.Work Your Whole BodyWhen rucking, your lower-body muscles are working to keep up the walking or hiking pace. Plus, your upper body is also working to carry a weighted pack with proper form. That engages your core, lower back and shoulder muscles.Easily Accessible“You have all these workouts with gym equipment and extra gear,” says Knight, “but with rucking, it’s the most simple thing you can do.” Even without designated rucking gear (more on that below!) starting a rucking routine is easy. You can add it to your regular weekly workouts as cross-training, or you can use a weighted ruck to add in certain strength-training moves during a walk or hike.Potential Risks Of RuckingAlthough rucking is a low-impact activity with all the above perks, there are still a few risks to be mindful of before you begin and when you’re out.Overuse InjuriesWith any weighted exercise, a major risk can be doing too much too soon. Walking for longer distances with a load might lead to overuse injuries, one 2016 study from the University of Wisconsin Milwaukee found. It’s easy to avoid by starting with lighter weight for a shorter distance and build gradually. About five to 10 kilograms in the pack is a good starting point, says McCarthy.Increased Overall FatigueFatigue did increase for soldiers who participated in long, weighted marches, a 2023 journal article from Military Medicine reported. The study measured fatigue by looking at energy expenditure, muscle exhaustion and cognitive engagement, and found that at the end of the march, stride length lessened while torso lean increased. During your ruck, if you are finding yourself leaning forward or compromising on good posture, take some weight off your back and recalibrate.Rucking Examples For BeginnersLoad up a pack and walk. A simple way to try rucking is by adding three to five kilograms to a backpack or rucksack. From there, slowly increase your rucking time by two to three minutes for every week you train, says Dugger.

    Go rucking on a treadmill. If you prefer an indoor sesh and have access to a gym, Dugger suggests using the treadmill. “Put your treadmill on an aggressive incline between eight to 12 percent and walk at a speed between three and five for about 10 to 30 minutes,” says Dugger.

    Do hill repeats. Find a hill in your neighbourhood and walk up and down it for your preferred amount of time while carrying your pack.READ MORE: What Is GORE-TEX? A Deep Dive Into The Viral FabricBest Exercises To Prep For RuckingIf all that has you eager to ruck, you can start strong and prep your body to maintain good walking form with the following exercises, as recommended by Dugger and Knight. Incorporate one or all moves in the middle of a ruck for added challenge, says Knight. Walk a kilometre, perform a few sets and then finish your ruck.1. Forearm PlankForearm Plank How to:Start on the floor on hands and knees.

    Place forearms on floor with elbows directly under shoulders.

    Step feet back, one at a time to create a straight line from top of head through heels.

    Engage glutes and push toes into the floor, and hold the position for at least 30 seconds.Why it rucks: Training your core is a smart way to prep for rucking, which requires plenty of core strength. If you want to ramp things up in your plank, Dugger suggests wearing a weighted vest.2. Reverse LungeHow to:Stand with feet shoulder-width apart and hands on hips. (Option to hold dumbbells at sides to level up.)

    Take a big step back with right leg and lower knee to tap ground, bending both knees to form 90-degree angles.

    Push through both feet to stand and lift right leg to return to start. That’s 1 rep.

    Continue alternating sides. Complete 10 reps per side.Why it rucks: The added weight of rucking can put stress on your joints. Reverse lunges prep your bod for the movement pattern of walking without as much stress on the knees, says Dugger.3. Jumping JacksHow to:Stand with feet together and hands at sides.

    Jump both feet out wider than hips distance apart and simultaneously swing extended arms out to sides and up above head.

    Jump feet back together, while lowering hands back to sides.

    Continue alternating in and out for 30 seconds. Work up to two and half minutes.Why it rucks: This simple move can be a solid way to prep for rucking. “Rucking is going to challenge your aerobic capacity and your conditioning,” says Dugger. “Jumping jacks are a great endurance and aerobic-based movement to improve your overall heart health.”4. Bent-Over RowHow to:Stand with feet shoulder-width apart with a soft bend in knees and a slight forward hinge at hips, holding a dumbbell in each hand or the ends of the rucksack.

    Holding the weight near your shins, squeeze your shoulder blades together as you pull the weight toward your rib cage. Drive your elbows back toward the sky and keep the weight close to your body as you lift.

    Reverse the movement to return to start. That’s 1 rep.Why it rucks: This move engages the largest back muscle, the lats, which helps with stabilising the back, neck and hips.5. Shoulder PressHow to:Start with feet shoulder width apart, hold dumbbells at shoulders with palms facing toward body. (Option to grip the ends of your weighted rucksack.)

    Engage core and lift weights straight above your head, until arms are extended with wrists, elbows, and shoulders in line.

    Reverse the movement to return to start. That’s 1 rep.Why it rucks: This move simultaneously engages multiple upper body muscles (anterior delts, triceps, and chest), which also help you hold your heavy pack.This article by Sabrina Talbert and Mattie Schuler 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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    Time For A Training Overhaul? Here’s How To Know When To Change Your Routine

    When it comes to exercise, one of the biggest challenges is avoiding a training plateau. After all, when you stop seeing progress, it’s tough to stay motivated and see continuous progress. So, how do you keep your workouts fresh and effective? The key is knowing when and how to change your exercise routine.Personal trainer and Women’s Health Cover Search 2024 finalist, Lelani Loots, shares expert advice on how to recognise a training plateau, how to change your exercise routine and how to keep up results.“Whether you should switch up your training depends on your goals, current progress and how your body is responding to your current routine,” says Loots. “If you’re seeing good progress and staying injury-free, you might not need a drastic change. Incorporating variations like different exercises, training splits or changing the volume/intensity every few months can help prevent plateaus and promote long-term gains.”Here are four signs it might be time to change your exercise routine:Injury or DiscomfortIf you’re experiencing chronic soreness or discomfort, it may be time to rest or try a different approach to avoid overtraining.Imbalance or OveruseIf certain muscle groups are overworked while others are underdeveloped, switching your training focus to the latter could help restore balance and prevent injury.BoredomIf you’re feeling unmotivated or bored with your workouts, it’s a sign you’re in a training plateau. Changing your routine can reignite your enthusiasm and keep things interesting.PlateausIf you’ve stopped seeing progress in strength, endurance or muscle growth, your body may have adapted to your currenttraining programme and it might need a new stimulus.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?Try this hack to (almost) never hit a training plateauTwo words: progressive overload. It involves gradually increasing the intensity of your workouts over time. This could be via: Extra weight – to build muscle and endurance

    Extra reps – to build endurance

    Added sets – to build muscle

    Different training variables – this could be speed, power or time, each addressing different goalsBy adding constant change, progressive overload training is one of the most effective methods for building strength and muscle. And, since it prioritises changing your routine, hitting a training plateau is less likely. However, like any approach, it has both positive and negative aspects. Here’s a breakdown:The Pros & Cons Of Progressive OverloadThe ProsStrength and Muscle Gains: Progressive overload ensures your muscles and nervous system are consistently challenged, which drives strength development and important muscle growth.Flexibility: You can apply progressive overload in many ways (increasing weight, reps, sets, or intensity techniques), making it adaptable to different goals (strength, hypertrophy and endurance).Structured Progress: It provides a clear framework for tracking progress and setting measurable goals. This can keep you motivated and help you avoid stagnation and plateaus.READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreThe ConsRisk of Injury: If you push the intensity too quickly or without proper form, you increase the risk of injury. This is especially true when focusing solely on adding weight or reps without considering recovery or technique.Mental Burnout: Continuously aiming to increase load or reps can be mentally exhausting. Constantly focusing on progress rather than enjoying the process can take a toll on motivation and enjoyment of workouts.Over-training: If you constantly push yourself to overload without allowing enough recovery, you risk over-training, which can lead to fatigue, burnout and even muscle loss over time. Incorporating proper warm-ups, recovery and variety into your routine can help you avoid the downsides and lead to safe and effective progress.This article first appeared in the January/February 2025 issue of Women’s Health South Africa. More