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    5 High-Impact Sports Bras That’ll Actually Keep Your Boobs in Check

    If your bra size is any bigger than an orange, chances are, finding a proper sports bra to support you when running, jumping and trying to keep up with the svelte trainer is a gargantuan task.
    There just aren’t many options for big-boobed women to choose from. It can be really difficult to find a bra that’s supportive, doesn’t make having bigger boobs a nightmare, and will make us feel super cute.
    We’ve tracked down some high-impact sports bras that can fit up to an extra-large or can be custom-made to suit your needs, and the best part — they’re everything a curvy girl could want! Plus, we’ve slipped a few medium-impact gems in, too. Because we’re not jumping up and down every day, are we?
    Why Wear A *Good* Sports Bra?
    Like many things in life, breasts are pretty complex. They are made up of mostly fat, tissue and ligaments. Because breasts do not contain muscle or are not attached to muscles, they can move independently from the rest of the body and are susceptible to strain. Meaning that our breasts are supported by just skin and ligaments.
    These ligaments, called Cooper’s ligaments, are fragile and once torn, they lose their ability to support the breast leading to pain and saggyness. Women with bigger busts are more likely to have sag due to the skin and ligaments being under more strain because the weight of the breast.
    So, ensure that when choosing a bra, the band is not too tight, there should no spillage or straps cutting into your shoulders… and that you are 100% comfortable.
    READ MORE: Exactly What To Consider When Choosing A Sports Bra
    1/ High-Impact Sports Bras
    High-impact bras are great for high intensity exercises and activities such as running, dance, basketball, kickboxing and HIIT (High intensity interval training).
    PANACHE Ultimate High Impact Underwire Sports BraR 1204Buy It
    This UK-based brand offers support that lowers movement by 83%. Smooth, flat seams eliminate friction and discomfort while the wider straps make for greater support and easing shoulder pressure.
    Lisa Raleigh Body Kind Sports BraR 999Buy It
    This bra is best for changing bodies: women who are losing a large amount of body fat, pregnant women whose bodies are in flux, and anyone else who needs a super-adjustable sports bra. It comes in eight sizes up until 5XL. The chest and shoulder straps are adjustable, with extra hooks in the front to secure the front zip (no more grunting while trying to get your bra off!).
    Asics Color Block Bra IIIR 790Buy It
    A great high-impact bra that’s made from about 78% recycled materials (double yay!) plus broad, breathable straps to keep you supported.
    Under Armour Infinity High Blocked Sports BraR 800Buy It
    This bra incorporates new knowledge that when boobs move, they don’t go up and down, but rather in a figure eight. The padding has this in mind, with adjustable elastic straps and a little more coverage at the front.
    READ MORE: The 6 Best Resistance Bands For Every Type Of Workout, According To Certified Trainers
    adidas TLRD Impact Luxe Training High-Support Bra WomensR 1164Buy It
    These super-detailed bras mould to your breast and keep everything in place while you train. It’s also made with about 60% recycled materials and straps are adjustable. Plus, it’s just so beautiful.
    2/ Medium Impact Bras
    Medium-impact bras still require a fair amount of support for bending over while executing mountain climbers, push-ups and other strength training maneauvres.
    Salomon Essential Move On Seamless Sports BraR 600Buy It
    Seamless construction won’t chafe and the stretch fabric fits most body types and moves with you while you run or work out.
    READ MORE: 11 Best New Running Shoes That’ll Inspire Your Next PB
    adidas PowerImpact Luxe Training Medium-Support BraR 500Buy It
    So many things to love about this bra: the front entry means it’s so much easier to get in and out of, plus the fabric is quick-drying, so you don’t have to look like you’ve emerged from an ocean swim post-sesh.

    READ MORE ON: Fitness Fitness Gear Style Style Tips More

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    REVIEW: I Tried A Vibrating Foam Roller PLUS How You Can Win One

    Confession: When Women’s Health asked me to review a vibrating foam roller – the Hyperice Vyper 2.0  to be precise – my immediate thought was that it was going to be another gimmicky fitness tool that would end up gathering dust in the cupboard. Turns out, I was wrong.
    Vibrating Foam Roller: First Impression
    At first glance, the Hyperice Vyper 2.0 looks just like a regular foam roller – a solid cylinder about 30cm long. In the box, you also get a charging cable and a number of international plug adaptors.
    On closer inspection, there’s an on/off switch on one end and another button on the other, which controls vibration speed. LEDs indicate that it’s on and as well as its level of charge.

    How It Works
    When you switch it on, the foam roller starts vibrating fiercely, even at its lowest speed (there are three). I found it worked better to get in position first and only then switch it on – otherwise it jumped around on the floor alarmingly.
    Initially, I tried rolling on it but soon discovered that keeping it in one spot was the way to go – the vibrations do all the work that I would usually do by rolling back and forth.
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    What The Research Says
    There seems to be a decent amount of evidence that the vibes actually work.
    For instance, a small study published in the European Journal of Applied Physiology found that participants using a vibrating roller experienced better range of motion in their hips compared to those using a standard roller.
    And a 2019 study in the Journal of Sports Science and Medicine found that vibrating foam rollers had a substantially bigger effect on pain threshold than standard rollers.
    WH Tests It
    I happened to receive the Hyperice Vyper 2.0 vibrating foam roller at a time when a sciatic nerve issue was hampering my training. I found that positioning the trouble spot (my piriformis) on the roller and then holding still while the vibrations went to work gave me relief.
    I could feel the tension easing but I didn’t experience that close-your-eyes-and-go-to-your-happy-place pressure pain that I’m used to with regular rollers. (Incidentally, research backs this up – using a vibrating roller on sore muscles was shown to have a similar effect to regular rolling but participants found it easier and more comfortable.)
    In the weeks that followed, the universe saw fit to throw more muscular niggles my way – forearm, hamstring, back. Clocking time on the roller provided relief for all of the above. I even used it under my feet, although I found it works best on longer muscles, like the hamstrings. NB: Keep it away from your neck – the vibrations are intense and skull-rattling!
    The benefits of foam rolling are numerous but I tend not to do it as often as I should because a) The pain! and b) It’s a mission. I found I used the vibrating foam roller way more often and got results. It’s a yes from me, although at R2 900, it’s an investment.
    WIN a Hyperice Vyper Go vibrating roller worth R3 000!
    Designed for portability, the Vyper Go is ideal for anyone who travels regularly. It’s TSA approved for hand luggage, has three vibration speeds and two hours of battery life. And you can win one rn!

    How do you enter?
    It’s so easy!
    1. Make sure that you are following us on Instagram @womenshealthmagsa and @hyperice2. Then fill in your details and sign up to our newsletter here or below.3. To be eligible for the prize, you must be over 18 and a South African resident, and follow all the steps above.4. The winner will be randomly selected and notified.

    READ MORE ON: Fitness Gear WH Tests It More

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    Exactly What To Consider When Choosing A Sports Bra

    First, let’s get one question out the way: Do you really need a proper sports bra? After all, it’s a lot of money to fork out for such a tiny piece of fabric. The short answer: Yes. Even if your go-to everyday bra is padded and underwired to the max (hello, cleavage!), it doesn’t offer enough support to withstand your workout.
    According to the Portsmouth University research team, more than 70% of women wear the wrong bra size. When choosing a sports bra, they advise looking for a comfortable fit in five areas: the underband, cups, underwire, centre-front and shoulder straps.
    There are no muscles within the breasts – they’re essentially a collection of fat and tissue held to the body by ligaments and skin – and the issue is that neither of these is especially strong. The connective tissue that holds the breast to the chest is comprised of Cooper’s ligaments, which naturally extend with age and over time – but exercise without supporting them properly and they could stretch up to 2cm during high-intensity workouts.
    READ MORE: Finally! Sports Bras That Don’t Feel Like Freaking Straitjackets
    What’s more, contrary to how your breasts may appear to move up and down as you run, burpee or push press, they actually swing in a figure of eight. It was this discovery that inspired the design of Under Armour’s Infinity bra. Instead of following the traditional method of constructing a sports bra – cutting two breast-shaped cups from a flat piece of padding, glueing and layering pieces of foam – they liquid-injected the foam in a figure-eight (a.k.a. infinity sign) shape, making the bra feel more natural and comfortable without sacrificing support.
    Debbie Risius, senior research associate at Portsmouth University, states that a woman’s choice of sports bra can also influence her breathing rate and thermoregulation during exercise. This is down to the fit of the bra and the fabric from which it’s constructed: a 2013 study found that, while all sports bras reduced the cooling ability of the breast – simply by virtue of being another layer of clothing – sports bras made from polyester allowed for better thermoregulation than bras made from other composite materials.
    Now we’ve established that a sports bra is a worthy investment, here are five things you need to know when choosing a sports bra.
    READ MORE: 5 High-Impact Sports Bras That’ll Actually Keep Your Boobs in Check
    1/ Your Bra Size
    All kinds of things can influence the size of your breasts, from your menstrual cycle to pregnancy to weight loss. Yet most of us still buy bras according to measurements taken years ago. What’s more, not only do your breasts change size – bras can vary in size from brand to brand.

    When to get measured: It’s been more than six months since your last fitting, your body has changed or you’re buying a different brand than your usual. Trying on? Make sure you can’t pull the band more than five centimetres from your chest or the straps more than five centimetres from your shoulders. And make sure the cups fully enclose your boobs.
    READ MORE: The 8 Best Groin Stretches For Anyone Who Sits All Day Long
    2/ Your Workout Style
    When you scope out the sports bras on offer, you’ll notice they’re divided into different categories. Usually these will be called high, medium and low impact or high, medium and low support. This is to help you match your bra to the type of workout you do.
    Your workout: Running, bootcamp, martial arts, boxing, bodyweight training, anything involving jumping or skipping
    You need: High impact. Look for racerback straps and padded or moulded cups. If your breasts are small, you could also you use a medium impact bra.
    Your workout: Cycling, spinning, weight lifting, the gym circuit, hiking
    You need: Medium impact if your breasts are small; high impact if they’re medium to large. Look for broad straps and padding and/or sturdy fabric with a light stretch.
    Your workout: Yoga, Pilates, Barre
    You need: Low impact for small boobs; medium impact for medium boobs; high impact for large boobs. Look for comfortable, stretchy fabric, padding optional, strap width according to your preference.
    3/ The Fabric
    You know that feeling when you walk out of a spinning class and your bra feels like a wet sea creature strapped to your chest? Avoid that sea-sponge feelin’ by choosing synthetic fabrics that don’t hold onto sweat. Words like “moisture wicking”, “breathable” and “ventilation” are what you want to see.

    READ MORE ON: Fitness Fitness Gear Style Style Tips More

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    A Q&A With Adriene Mishler, The Internet’s Fave Yogi

    Adriene Mishler began as a YouTuber giving out full free yoga classes online. Her self-love approach quickly took off and now she’s got various series, kid’s yoga classes, her own app and a standing partnership with adidas.
    We sat down with her to chat about her approach and her new partnership with adidas in their new range, Making Space.
    WH: How has your relationship with adidas evolved over the years and what synergies do you have with the brand?
    AM: It is a pleasure to say that in my many years of working with adidas, I feel I have grown with the brand, as well as watched the brand continue to expand and push incredibly important boundaries in areas that I value deeply. The utmost synergy really lies in the commitment to create a highly motivational and inspirational space for ALL types of bodies and beings to feel called to play and be fully centered. The intersect between creativity and community is also a place where I admire and share loyalty with the brand, as well as the energy put forth creating more conscious product each year.
    READ MORE: Why A Boxing Workout Is A Quick Route To A Shredded Body
    You visited Cape Town, South Africa with the adidas Global team in 2017 and had the chance to connect with Earthchild Project in Khayelitsha. Did the experience have a lasting impact, and what are your thoughts on the benefits of teaching children yoga? 
    AM: My trip to Cape Town in 2017 changed my life. It remains a huge honor to have had the opportunity to join the brand there, to lead yoga in Khayelitsha with the children, and to meet extraordinary and passionate people truly making the world a cleaner, safer, more compassion place. I remain in friendship with EarthChild Project as one of their biggest fans and admirers. We collaborated on conversation through an Instagram live during the pandemic and I was reminded of their infectious and incredible energy and love for yoga and the communities they serve. I began teaching Kids Yoga and for many years that is all I led. My first business (ever) was called LKY, Love Kids Yoga, and to this day I feel that my time leading children has been one of the biggest influences to Yoga With Adriene.
    I believe it is absolutely critical that we make the tools of mindfulness and movement available to children of all ages, so that we may support their joy, freedom, and growth to the best of our ability in our current day and age. I also believe it is so important that we support our teachers!  Yoga With Adriene continues to build upon a free teacher resource page, which includes practices from me, but also a few animated shorts on anxiety, stress, and tools for bedtime – these led by, yes you guessed it, my dog Benji, and animated by wonderful London based artist and animator Will Rose.
    The adidas Yoga Make Space Collection is inspired by the elements – Fire, Earth, Wind,  Water. Which of the elements speaks to you most, and what pieces from the range are your favourite?
    AM: As a Libra, you think I would say Wind – and that may be true as it inspires the breath in me first – which I think is always a great place to begin… and we all know that is the hardest part – to begin. However, I am quite in love with the balance of all the elements, both in this collection and within the range of a yoga practice. If you are familiar with all of the elements, you can start to use the tools of yoga to shape your daily practice to your needs. This is really taking the whole “listen to your body” to the next level.
    For example, on some days a light jog with a short flow may be what you need, whereas on some days you just need to sweat… maybe cry a little. The real yoga is in allowing yourself the time, the space, and respect for tools to ask “What do I need today? How am I really feeling?” And then to respond with honesty and love for yourself. My favorite pieces are from the Earth and Fire collection, though I love the clean and stylish minimalist nature of the Wind combo and the water is perfectly suited for when you don’t want to be still nor workout – you just want to PLAY, particularly for those who are drawn to water and activity in nature. Honestly, I love them all, I feel like they were made exactly for someone like me, someone who likes to change it up, based on how I feel.

    READ MORE: “I Did A 30-Day Push-up Challenge—Here’s What Happened”
    Your yoga instruction is freely available to all – how does it feel to be such a driving positive force in so many people’s lives? 
    AM: It is a daily honor to be so genuinely connected to so many people on such a deep level through practices that directly influence our mental, emotional, and physical health. There is no way to adequately communicate how humbling and extraordinary my experience has been to practice with so many people and create pathways for them to connect across oceans, pre-pandemic and through to now, both on and off the yoga mat.
    It inspires me every day and I hope the ripple effect of people practising in their communities inspires people all over to continue to show up for themselves in new ways for seasons to come.
    Do you have a particular process that comes to mind when you’re creating a new class? 
    AM: We are approaching the ten year anniversary of the Yoga With Adriene Youtube Channel in September of 2022. The process of creating a practice has evolved over the years for sure, but I would say my main goal now when creating a class is to allow it to be a direct response to listening to the voices of the community.
    This is harder than you think, it requires time and discipline, but ultimately it frees me up to widen my playing field and feel confident in my offering – knowing that it was created in response to a direct request, a real person’s needs. I enjoy the conversation through the practice, it’s a type of call and response that is so unique to the time we are living in.
    READ MORE: How To Get Out & #RunForTheOceans With adidas

    READ MORE ON: Celeb News Yoga More

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    This 12-Minute Workout Is All You Need To Burn Fat — Yes, Really

    If your life is an endless juggling act of work, kids, chores and social commitments (jokes, who has time for those?) the idea of trying to squeeze in a fitness habit may seem impossible.
    But what do we say to the crazy schedule that tries to rob us of our gains? “Not today!” This workout is from trainer Krista Stryker, mastermind of 12 Minute Athlete workouts. Her workouts use zero equipment aside from your own body weight and a timer, which you can get from your phone.
    This 12 Minute Athlete workout takes almost no time at all, but will still score you all the fat-burning, muscle-sculpting results you’re after.
    How it works
    The catch? You have to work your butt off. “In order to get the maximum benefits of HIIT (high-intensity interval training), you really do have to work really hard – up to 80-90% of your maximum capacity. You should basically feel like you’re sprinting during each work period and aim to go as fast as you can while keeping good form,” says Stryker. “HIIT workouts should be pretty intense, and if you’re working out for much more than 15 or 20 minutes at a time, you’re most likely doing a moderate intensity workout, not a high intensity one,” she says.
    READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
    Got it? Here’s your workout…
    You’ll need: A timer
    Do the following exercises in order. Perform as many reps as you can with good form in 30 seconds, then rest for 10 seconds before moving on to the next exercise. Do three rounds total, never resting longer than 10 seconds. If you’re relatively new to HIIT workouts, do this routine no more than two or three days a week, but do light activity like walking on the other days.
    More advanced? You can do the workout four or five days a week – but be sure to take one full rest day. For best results, Krista recommends you supplement your workouts with moving more in everyday life – take the stairs, go for a walk at lunchtime or catch up with friends over a hike rather than lunch.
    READ MORE: I Tried The Planet Fitness FitBuddy App – Here’s What I Think
    Make it work for you
    Working out at super high intensity isn’t a good idea for beginners. If you’re just starting out, get used to moving first, says Krista. For six months, aim to walk every day or cycle a few days a week before you dial it up. Similarly, if you’re susceptible to joint injuries – or are currently injured – you’re better off swapping all the jumping for lower impact moves.
    You can also tailor any move to suit your fitness level. Can’t do a push-up? Make it easier by placing your hands on a higher surface like a chair or counter top. Body weight push-ups way too easy? Add a band to increase resistance or get plyometric with clapping or even superman push-ups. Need motivation to push harder? Count your reps during each interval and write them down. Next time you do the workout, try to beat your previous reps.
    READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF
    Your moves
    1/ Burpee tuck jumps
    From standing, squat down and jump your feet back into the top of a push-up. Do one push-up. Immediately jump your feet back towards your hands, then jump straight up as you tuck your knees towards your chest. That’s one rep.
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    2/ Push-up plank jumps
    Start in the top of a push-up position with your shoulders directly over your hands. Push through your shoulders as you tighten your abs, glutes and quads. Lower your chest towards the floor. You should aim to touch or almost touch your chest to the floor while keeping your gaze slightly in front of your hands. Push yourself back up to start, then immediately jump your feet forward towards your hands while keeping your core tight. Jump your feet back to start. That’s one rep.
    Too hard? Place your hands on an elevated surface such as a countertop or bench. The higher the surface, the easier the exercise will be.
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    READ MORE: This 15-Minute Skipping Rope Workout Will Transform Your Arms And Abs
    3/ Snowboarder jumps
    Start in a squat position with one hand reaching towards the floor. Jump up as high as you can, rotating 180 degrees midair. Land back in a squat position, reaching towards the floor with the opposite hand. That’s one rep. Alternate directions on each rep.
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    4/ Pike jumps
    Start in a piked position with your hands on the floor in front of you about shoulder-width apart. Jump your feet up as far as possible and land on one side. Trying not to pause, immediately jump to other side. Continue alternating.
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    5/ Side lunges
    Stand straight with your legs wider than hip-width apart. Bend one knee and lower down as far as you can to one side while keeping the other leg straight to the side. Return to start and repeat on the other side. Continue alternating.
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    6/ Split leg V-up combo
    Lie on your back with your arms straight above your head and your legs straight. Pull your belly button towards the floor, then raise your right leg as you reach both arms towards your right foot at the same time. Lower back down, then repeat on the left side. Next, raise both legs up at once as you reach your hands towards your toes. That’s one rep.
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    Want more 12 Minute Athlete workouts? Krista’s 12 Minute Athlete app is free for download, then choose which workouts you’d like to purchase, from R15 each. You can also download the 12-Minute Athlete Timer app, totally free.

    READ MORE ON: 15 Minute Workouts Bodyweight Workouts Fat Burning Workouts Fitness HIIT Workouts More

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    I Tried The Planet Fitness FitBuddy App – Here’s What I Think

    The Planet Fitness FitBuddy app to marries your gym membership with your goals and your real-life schedule.
    When it comes to workout apps, there are truly no shortages. The global lockdown did nothing if not create an even sturdier offering as we all attempted to get buff within the confines of our four walls.
    But as we came out of lockdown, some apps stuck around on our phones. I tried the Planet Fitness FitBuddy app and wondered if it was going to be a staple addition in my phone’s fitness folder – and it delivered.
    What is the Planet Fitness FitBuddy app?
    It’s a workout app, but like the term “fit buddy” denotes, you’re held accountable. When you sign up, you’re assigned a real coach at Planet Fitness, who loads workouts for you in the app to hit your desired goals. You’re also asked to log your meals in an associated app that’s sent to you to download.
    Unlike other workout apps, where you scroll through a variety of workouts and pick the one you feel up to, FitBuddy has scheduled workouts loaded in it, and you do the workout designated for you by your trainer.
    If you have a smartwatch, you can sync the data to the app so your steps, caloric expenditure and heart rate information can be tracked, too.

    READ MORE:  “I Did A 30-Day Push-up Challenge—Here’s What Happened”
    I Tried The FitBuddy App
    When I downloaded the app, I expected to scroll through workouts, pick one, do it, and share my achievement, like every other fitness app. But this app is a bit more involved than others – and it’s great. I got an email from my trainer, Tokey, who scheduled a call with me to chat about my fitness goals, how often I exercise and any other niggling issues I had. I told him I wanted to improve my surfing ability and that I’ve been trying to ditch about 10 kilos for a few years. We spoke about my eating habits, how often I train, the kind of training I do, and a few other lifestyle preferences.
    Then, he devised a training programme for me and input the data into my app. I was to do three workouts a week, totalling 20 minutes each, and he left room for my surfing sessions (which I can also log in the app, along with any other extra activities).
    READ MORE: 11 Best New Running Shoes That’ll Inspire Your Next PB
    At first, I struggled to find my way around the app, until I realised that I didn’t necessarily need to explore anything, but rather just open it, navigate to my scheduled workout and do it.
    Taking the brain work out of losing weight and being healthy is one of the huge benefits of an app like this. Without having to think about anything, you’re less likely to come up with an excuse or feel fatigued after scrolling through different workouts before actually committing to one.
    READ MORE: Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First
    Added to that, Tokey sends me regular messages, checking in on my progress. He’s also able to see if I’ve skipped a workout or failed to log a few meals, which is excellent if you’re serious about making progress. Because there’s a real human being at the other end of the phone, if anything is bothering you, it can be fixed, which I really appreciated. I have a niggly back that’s been lousy from overuse, and my workouts are adjusted nicely to make up for that.
    Overall, this is one app I’d recommend if you’re looking to get serious about your progress and goals. Plus, you don’t have to be a Planet Fitness member to join at all. Keen to try it? Book a consultation here.

    READ MORE ON: Fitness Gear Fitness Trackers WH Tests It More

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    11 Best New Running Shoes That’ll Inspire Your Next PB

    We know what you’re thinking: another pair of running shoes? Sure, running shoe releases claiming to make you (almost) as fast as Caster Semenya drop what feels like every day, but hear this: getting the best new running shoe for your needs only means a better workout.
    Not only that, but running shoes are meant to be replaced regularly (around every 650km – 800km), to protect the health of your feet. We’ve scoped around to bring you the newest running shoe drops in 2022 (so far), along with how they’ll support your next PB.

    If You Want To Hit The Road
    Puma Eternity Nitro
    If you need stability, Puma’s runGUIDE tech keeps your foot in check and centred as you hit the ground. It’ll still feel lightweight, though, with a midsole that cushions your feet without feeling like a cement brick.
    Puma Eternity NitroR 3200Buy It
    New Balance Fresh Foam 1080 v11
    This shoe looks so good and comes in so many colourways, you’d be forgiven for wanting to wear it on a night out. The Ultra Heel tech gives you that support for long slogs, but the sizing option gets bonus points: you can select the shoe size and a desired width, for those of us with wide – or especially narrow – feet.
    New Balance Fresh Foam 1080 v11R 3099 Buy It
    adidas Solarglide 5
    Ever the #sustainablebae, adidas made this shoe in collaboration with Parley For The Oceans to recycle ocean plastic for 50% of the shoe. You still get that trademark BOOST tech that returns energy from the strike back to your foot, and it just looks hella cool.
    adidas Solarglide 5R 2499Buy It
    Asics GlideRide
    Asics’ trademark FLYTEFOAM™ tech, along with GEL™, protects your foot from fatigue by delivering great cushioning, so you keep going for longer. Notice the way this shoe is curved? That’s specifically to reduce excess ankle movement, lower strain on the calf and keep you moving forward.

    READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN 

    If You Want To Hit The Treadmill
    Under Armour HOVR™ Sonic 5
    These beauties will make every run better and better, thanks to its Connected Footwear tech that syncs with the UA MapMyRun app. Get real-time feedback as you run, plus they’re flexible and breathable.
    Under Armour HOVR™ Sonic 5R 2499Buy It
    Hoka Kawana
    The Kawana is named after the Sunshine Coast’s famous beach break in Oz, and just like that flexible surfer lifestyle, this shoe is specifically designed to take you from a run to the gym floor (Sweat1000 addicts, we’re looking at you!). A wide base supports your foot for lateral movements while responsive cushioning has your back on repetitive strikes.

    Asics METARACER™ Tokyo
    If you’re a treadmill runner who loves a good speed session, try the lightweight Metaracer™ Tokyo. The chunky GUIDESOLE™ is not only a lewk but allows for that toe-spring jump you need when going super fast. A carbon fibre plate inside the shoe propels your forward, in case you’re racing the cute person on the treadmill next to you.
    Asics MetaRacer TokyoR 3500Buy It
    READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them

    If You Want To Hit The Trail
    Hoka Tecton X
    Hoorah for major footwear tech that remains lightweight, especially when you’re praying to the deities that your ankles don’t roll on yet another unexpected loose rock. Hoka’s first trail running shoe has grippy outsole (be gone, dodgy pebbles!) and über cushy responsive foam base to keep you comforted in the great outdoors.

    Nike Pegasus Trail 3 GORE-TEX
    The same beloved Pegasus shoe, but with extra bells and whistles (tough traction and improved midfoot construction) to keep you stable on rough terrain. This one is great for neutral runners, and we gotta say – we love a waterproof shoe!
    Nike Pegasus Trail 3 GORE-TEXR 2999,95Buy It
    READ MORE: The Ultimate Training Guide For Your Gut
    K-Way Apex Trail
    A recycled mesh upper and insole gets a serious vote of confidence, plus the insole tech is orthopaedic-focused to support your rough-and-tumbles on the mountain. At such a great price, it’s also the perfect entry-level shoe for those of us dipping our toes into trail running.

    Hi-Tec GEO-Trail Pro
    Are you a constant toe-scuffer? This running shoe takes this into account by reinforcing the forefoot. It’s also kitted out with a shock-absorbing rebound layer (great for downhill sprints), EVA foam for speedy ascents., and a secure lacing system so you’re not sacrificing valuable PB time on flyaway string.
    Hi-Tec GEO-Trail ProR 1299Buy It

    READ MORE ON: Fitness Advice Fitness Gear Running Running Tips Trail Running More

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    “I Did A 30-Day Push-up Challenge—Here’s What Happened”

    There’s a reason military sergeants demand push-ups as a form of punishment. They are effing hard, can knock even the fittest off their feet—okay, toes—and seem to be designed to reveal weaknesses. So much so that fitness editors have been guilty of blowing off the classic move. My go-to excuses when they pop up in a class or training session: “I’m too sore” or “My elbow hurts!”
    But! They’re also one of the all-time exercise MVPs, no question. Push-ups are mega-efficient multitaskers—working your whole body in every rep.
    With fitness streaks (a month of repeating the same exercise every day) being all the rage, we wondered: Could committing to a 30-day push-up challenge finally change our feelings toward the little guys, all while chiselling our muscles? Ready to rid myself of my own cop-outs and make something of my average arms, I signed up to find out.
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    First step in taking on a 30-day push-up challenge: I called personal-training connoisseur Tony Gentilcore, a certified strength and conditioning specialist, to help me devise the plan.
    Modified (or “girlie”) push-ups—which so many of us drop into to up our rep count—were out of the question; they don’t build strength in the full range of up-down motion, so they’re no help. But no need for tons of reps, anyway.
    Some push-up challenges online – you’ll find thousands – will call for 100 push-ups a day, or some that add more to the set every day. Not necessary, according to Gentilcore. Our 30-day push-up challenge called for just 10 pushups each day.
    “Ten is the minimal effective and sustainable dose,” Gentilcore said—meaning, it’s just enough to induce noticeable changes in upper-body strength and appearance without overloading you to the point of quitting. Even then, “take as long as you need—or split them up over the day—to make sure you’re completing high-quality reps,” he told me.
    As someone who works out six days a week, I thought, ten push-ups? No prob—I can knock those out after my workouts or while I’m cooking dinner. But the first few days were unexpectedly tough. Since my typical routine had mostly consisted of exercises like biceps curls and shoulder presses (muscle-isolating moves) and occasional boxing, my upper body parts weren’t used to working together to hoist my body weight. And while this new daily stress on the same muscle groups never left me can’t-wash-my-hair sore, I definitely shook through the end of my set on Friday.
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    30-Day Push-Up Challenge: Finding Momentum
    Still, things turned around fairly quickly: On day one, it took me five minutes (and several breaks) to get through 10 polished, chest-to-the-floor reps. By day 15, it took me under three minutes. On day 30, it took me just 27 seconds. “The more you do something, the better you get at it, because you’re improving communication between your neurons and muscles,” explains Gentilcore.
    Not only did my push-ups become easier, but everything else I did in the gym—planks, ball slams, battle ropes—felt less taxing too. “A lot of people think the best way to measure progress is through brute strength—where you test how much weight you can possibly move for one rep,” he says. “But a far better gauge of progress is whether you’re less fatigued after completing the same amount of work.” Awesome-sauce.
    Now let’s talk about the other kind of progress—the flexed-muscles kind. Did I go from meh muscles to dope guns? Not quite. Turns out, unless you are a genetically blessed muscle gainer, per Gentilcore, 30 days isn’t exactly long enough to develop lasting definition. Muscle growth and fat loss—the combo that lets those babies shine through—usually takes a bit longer, at least six-ish weeks.
    Push-Up Variations
    Try the variations in this video if you’re bored with the run-of-the-mill push-ups:
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    The Results: Do 30-Day Push-Up Challenges Work?
    What I did see after the month? Noticeably more sculpted shoulders—to the point that my tops started to fit higher up on my chest—and slightly more pronounced biceps and triceps. I also saw a very welcome bonus: flatter abs. “To do a clean push-up, your core has to engage to keep your hips level throughout—hence the tighter stomach.”
    And here’s the best change: When I walked into boxing-meets-HIIT hot spot Rumble last week and had to crank out 30 push-ups, I didn’t spit out an alibi about the previous night’s margs or throw my gloves in the instructor’s face.
    Competence is a crucial ingredient to confidence—which, as Gentilcore puts it, “is the secret to not only maintaining an activity, but also enjoying it.” Perhaps that’s why 15 days post-challenge, I’m still going strong—and not as a punishment, but as a reward.
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