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    “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

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    Shakira said it best. Your hips don’t lie and that’s especially true as you start to get older. That’s why we want to urge you to make yoga for hips and lower-body part of your day-to-day. And we’ve got the perfect stretches for you, straight from a yoga instructor. They’re simple and accessible so you can add them to your morning or nighttime routine with ease. Meet the experts: Wimpie van der Meijden is a physiotherapist and founder of Athletic Recovery Centre in Cape Town. Oratiloe Matla is a yoga instructor and WH Cover Search 2024 finalist.Benefits Of Lower-Body Stretches & Yoga“Stretching and flexibility isn’t necessarily about extreme poses, but improving the quality of your everyday movement,” says Oratiloe Matla, yoga instructor and WH Cover Search 2024 finalist (find out how to enter our 2025 WH Cover Search here).“We rely on our legs for the most basic movements, like walking, driving, even sitting. What we don’t realise is the tension we take up from these everyday basic movements, and engaging in lower body stretches is the perfect way to release that tension,” says Matla. “Having a flexible lower body enables us to move with ease, strengthen our workouts (hello runners!), improve posture and experience less pain,” says Matla.According to physiotherapist and founder of Athletic Recovery Centre in Cape Town, Wimpie van der Meijden, some benefits you can expect to enjoy when you do lower-body stretches include:Improved flexibility and range of motion: This can reduce the risk of injuries.

    Enhanced blood flow and muscle recovery: Better circulation aids in nutrient delivery and waste removal.

    Postural improvements and balance: Regular practice can help correct muscle imbalances.

    Stress reduction: Yoga, in particular, integrates breathing techniques that reduce overall stress.

    Prevention of chronic pain: By keeping muscles supple, you lower the likelihood of developing conditions like lower back pain.“Our body communicates – what a gift! Don’t let that lower back pain shame you into thinking something’s wrong with you – it’s a sign to stretch,” Oratiloe encourages.READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”How To Perform Lower-Body Stretches SafelyYes, it’s actually possible to do some damage if you aren’t stretching properly. So make sure you don’t just go into that glute stretch guns blazing. Below are Wimpie van der Meijden’s tips to safely incorporating stretches into your life.Warm-up firstSpend 5-10 minutes doing light cardio. We’re not saying you should break out in a sprint. Doing something like brisk walking is perfect and it will help to increase blood flow. Incorporate dynamic stretching pre-activityDoing some dynamic stretching before you do a workout, yoga flow or stretch session prepares your muscles for movement. You don’t want to be doing static stretching before your workout because it could increase your risk of injury. Not sure where to start? Try this 6-move dynamic warm-up here.Use static stretching post-exerciseOnce you’re done with your workout, it’s time for static stretching. Hold your stretches for 30 seconds or more without bouncing. Try these 3 stretches post-workout, making sure to hold each for at least 30 seconds.Dynamic Stretching vs. Static Stretching: Static stretching refers to holding a position isometrically for a given duration. Dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of reps, taking a joint through its range of motion.Listen to your bodyYou should stretch to the point of mild tension, not pain, van der Meijden warns. And Oratiloe shares the same sentiment. “Yoga teaches us to move mindfully and that means allowing your practice to meet you where you are. This way you learn to identify the difference between experiencing pain or tension in a stretch,” she says.“Sharp pain is an indication that you’re over-exerting yourself or a sign of injury – whereas tension usually means you’re being challenged, and that kind of discomfort is the one you breathe through and eventually ease into.”READ MORE: The 3 Stretches You Should Be Doing DailyProgress graduallyYou shouldn’t jump straight into a 40-minute stretch session if you’re not even regularly stretching after your workout. Again, it’s all about listening to your body. “Increase intensity and duration slowly over time,” advises van der Meijden.And don’t forget two more important things; breathing and patience. “Breathe. Please breathe. And be patient with yourself,” reminds Matla.Focus on proper formVan der Meijden says you should consider consulting a professional or using instructional resources to ensure you’re performing movements correctly.Why Stretching Is Important As You AgeA study of men and women aged 55 to 86 in the Journal of Aging Research found a decrease in flexibility of the shoulder and hip joints by about 6 degrees per decade, with a significant decline after 70 years. And that decreasing flexibility can affect your day-to-day life. “Feeling stiff in your lower body, especially your hips can lead to injuries and discomfort when performing simple tasks,” says Matla.“Several studies have demonstrated that older adults who incorporate stretching and flexibility exercises experience better mobility, reduced joint stiffness, and an overall enhanced quality of life,” says van der Meijden. And it really is all about streeeeetching that quality of life. Research in the International Journal of Yoga and related studies highlight that regular stretching and yoga improve mobility and balance – critical factors for long-term musculoskeletal health, notes van der Meijden.READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More FlexibleHow To Reduce The Effects Of Ageing On Your JointsHere are van der Meijden’s top tips for staying mobile as you age:Engage in low-impact exercise: Activities such as swimming, cycling or walking reduce joint stress.

    Do strength training: Helps support and stabilise joints.

    Incorporate flexibility routines: Regular stretching or yoga can maintain range of motion.

    Maintain a healthy weight: This reduces excess stress on weight-bearing joints.

    Make sure your nutrition is balanced: A diet rich in anti-inflammatory foods and omega-3 fatty acids can support joint health.

    Stay hydrated and rest adequately: This is essential for joint lubrication and recovery.How Long Do I Need To Stretch For?We’re not saying you have to spend hours in downward dog. At Athletic Recovery Centre in Cape Town they’ve witnessed dramatic improvements with consistent short-duration (even five minutes a day) stretching or mobility routines. “Five minutes a day of dedicated time to improve oneself can lead to measurable improvements in flexibility and reductions in pain,” says van der Meijden.Best Yoga Stretches For Hips And Lower-BodyInstructions: You can practice these yoga stretches as a warm-up before your weight training or run.On recovery days: where your main goal is just to stretch, hold the poses for 30 seconds on each side, with deep breaths.For the insomniacs: lean more into the static poses (1, 2, 5) as you focus on your breathing to activate your parasympathetic nervous system, inducing sleep.For the early risers: perform (3, 4, 6) as dynamic stretches to energise the body. When doing the entire sequence, hold each pose for x5 breaths (x1 breath = inhale + exhale).Pro Tip: Try to identify any imbalances in your body – we all have a ‘good’ side (a more flexible side, that is) and that means we need to give more time and care to the tighter side. “When I’m on the mat, I usually start with the side that’s tighter or weaker and hold the stretch for longer,” says Matla. 1 . Butterfly Pose (Baddha Konasana)Siobhan Brazier (@sbrazierphotography)Why It Rocks: This is great for those who spend hours at their desks by helping to release tension from prolonged sitting. It stretches the inner thighs, groin and hips and improves circulation in the pelvic region.How To: Sit with your spine tall and bring the soles of your feet together. Let your knees fall outward. Hold your feet with your hands and gently press your knees down. Inhale to lengthen the spine, exhale to deepen the stretch. Stay here for 30 – 60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow.Modification: Sit on a cushion if your knees are high off the ground.READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain2. Reclined Figure Four Pose (Supta Kapotasan)  Why It Rocks: Runners and those with tight hip muscles, this is your holy grail. This opens the outer hips and glutes and relieves tension in the lower back.How To: Lie on your back and cross your right ankle over your left thigh (A). Hold behind your left thigh and pull it toward your chest. Inhale to lengthen, exhale to deepen the stretch. For a hamstring stretch, extend the bottom leg up (B). Hold for 30-45 seconds, then switch sides. 3. Low Lunge (Anjaneyasana)Why It Rocks: It’s an essential pillar of a strong lower body, strengthening the lower body and improving balance. It stretches the hip flexors and quadriceps and opens the chest when arms are lifted.How To: Step your right foot forward into a lunge, left knee resting on the mat. Keep your front knee stacked over the ankle (A). Sink your hips forward while keeping your chest lifted. Place your hands either on the top of the knee or on the mat (B). Exhale as you sink deeper into the pose. To stretch further into the hips, lift your knee off the mat (C). Hold for 30–45 seconds, then switch sides.Modification: Place yoga blocks under your hands for support if needed.4. Lizard Pose (Utthan Pristhasana)  Why It Rocks: Lizard pose deeply stretches the hip flexors, groin and hamstrings. It improves hip mobility and enhances flexibility in the lower body.How To: Start in a low lunge with hands inside the front foot (A). Keep the back leg extended or rest the knee on the floor. Lower onto your forearms if possible. Inhale to create space, exhale to sink deeper. To open up more into the hips, place your hand on the knee and push yourself away as you lift the chest (B). Hold for 30 – 60 seconds, then switch sides. Modification: Use a block under your forearms if they don’t reach the floor.Knowledge Boost: “Sometimes tears may flow while you’re in a stretch, especially since our hips store emotions and trauma –allow yourself to journey through that release with no shame,” says Matla.5. Pigeon Pose (Eka Pada Rajakapotasana)Why It Rocks: If you’ve been going through a lot lately, this promotes relaxation and release of stored emotions in the hips. It deeply stretches the hip rotators and glutes and relieves lower back tension.How To: From table top, bring your right knee forward and place it behind your wrist (A). Extend your left leg straight back. Square your hips as much as possible (B). Inhale to lengthen, exhale to release tension. Fold forward over your right shin for a deeper stretch. Hold for 30 – 60 seconds, then switch sides.Modification: Place a block or bolster under your hip if you feel too much strain.READ MORE: 4 Prenatal Yoga Moves To Do At Home6. Yogi Squat (Malasana)  Why It Rocks: This next-level squat strengthens the lower body and improves pelvic stability. It also enhances hip mobility and aids digestion by stimulating abdominal organs.How To: Stand with feet slightly wider than hip-width apart. Lower into a deep squat, keeping your heels on the ground if possible. Bring hands to heart centre and press elbows against knees (A). Inhale to lengthen the spine, exhale to sink deeper. Hold for 30–60 seconds. To make this stretch more dynamic, reach each arm up as you twist the torso and lift the chest towards the extended arm (B). Return to yogi squat (A).Modification: Place a block under your seat for support if needed.7. Hero’s Pose (Virasana)Siobhan Brazier (@sbrazierphotography)Why It Rocks: It’s an amazing stretch for the quadriceps and the often-overlooked ankles. It also encourages better posture and relieves knee tension.How To: Kneel with your knees together and feet slightly wider than hips. Sit between your heels with your spine tall (A). Inhale to lift the chest, exhale to soften the legs. Hold for 30–60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow. Modification: Place a block or cushion under your hips if sitting is uncomfortable.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your Routine8. Half Hero Pose (Ardha Virasana)  Why It Rocks: A real all-rounder, this move stretches the quadriceps and hip flexors, improves flexibility in the knees and ankles and also helps realign posture.How To: Sit with both legs extended forward. Bend one knee and bring the foot beside your hip, like in Hero’s Pose. Keep the other leg extended straight (A). Inhale to sit tall, exhale to relax into the pose. Hold for 30–60 seconds, then switch sides. To deepen the stretch in your hamstring, fold forward. To deepen the stretch in your quads, lean backwards resting on your elbows (B). Modification: If knee discomfort arises, sit on a cushion or keep a slight bend in the extended leg.Workout Images: Siobhan Brazier (@sbrazierphotography) More

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      The 4 Best Exercises To Do If You’re Going Through Perimenopause

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      Going through perimenopause? Adjusting your exercise routine to account for that could make the world of difference. And strength training is a great place to focus your energy (it helps you preserve lean muscle mass and keeps your metabolism humming). Learn the basics and then tackle these four perimenopause workout moves to maintain muscle through this new life phase.What Role Do Hormones Play?One of the major reasons perimenopause is so disruptive both to our lives and bodies, is due to hormones. During this period your hormones are out of sync and constantly changing.One of those important and ever-changing hormones is testosterone. Our testosterone levels naturally decrease as we age, especially around menopause. While we usually associate testosterone with men, testosterone plays a huge role in women’s health; impacting everything from sexual desire and mood to bone health, muscle strength and energy levels.Oestrogen is another hormone that declines during perimenopause. This hormone helps control hunger signals, regulate metabolism and body weight, so lower levels may lead to weight gain. That’s why strength training is so effective as you go through perimenopause; it’s boosts your metabolism and helps you preserve and build lean muscle mass.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?It’s important to be aware of how your hormones change through perimenopause because if you understand how the human body works, you’ll be better equipped to prevent or at least reduce the major risks and symptoms of menopause, says personal trainer Angelique van der Linde. Being able to narrow down when you are in perimenopause is vital for your health and reduced symptoms in menopause. The sooner you are able to pinpoint where you are in your hormonal cycle in life, the better.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.What Helps Counteract The Hormonal Shifts During Perimenopause? The verdict is still out, says Angelique, but the majority of research suggests the following: Progressive OverloadGradually increasing weights ensures continuous muscle growth. A 2011 European Journal of Applied Physiology study found that a progressive overload regimen increased bicep strength and muscle growth in both men and women.Full-Body WorkoutsEngaging large muscle groups boosts metabolism and hormone regulation. One of the ways to affect your resting metabolic rate (aka how many calories your body burns at rest) is to change your body composition so that you have more muscle and less fat. Incorporating strength training sessions that work big muscle groups is a highly effective way of doing this.Shorter, Intense SessionsPerimenopausal bodies respond well to efficient, focused training. That doesn’t mean a 15-minute workout while talking on your phone or swiping through social media, though. You must be present when you train. That’s the only way to ensure that a short workout remains effective. Work smarter, not harder!It’s never about motivation… it’s always about discipline. Prioritising RecoveryRest days and quality sleep aid in muscle repair and hormonal balance. Angelique uses a product from her own brand: the JVL Calming Aid. It’s a natural product that helps her mind and body to calm down after a busy day, allowing her to get the rest her body needs and better sleep. What Should I Do If I Have No Motivation To Exercise?Create a non-negotiable routine that you stick to and commit to short, structured workouts (even just 15 minutes). Showing up, even on low-energy days, keeps momentum going. Remember, it’s never about motivation – no one feels like doing a workout at 5am in winter – it’s always about discipline. How Can I Get Better Results Without Working Harder?Try utilising the mind-muscle connection. Instead of rushing through reps, slow down and focus on engaging the target muscles. This enhances effectiveness and prevents injury. The added benefit of remaining conscious of what your body is doing during each set, is crucial for results to follow. Try to leave your problems at the door to your gym and remain present during your workout. This is the space where your health should take preference.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”What Should I Do Besides Exercising To Support Body Composition Goals?You need to prioritise protein. Aim for 20-30g per meal to support muscle repair, curb cravings and regulate blood sugar. If you’re too busy to make a meal during the day like Angelique, get creative. Angelique makes extra protein the night before and eats that during the next day. She also packs a JVL Slender Dessert shake to drink in between meals. This prevents muscle breakdown to a large extent and helps her fuel her physique. The Best Exercises For Maintaining Muscle And Managing Body CompositionThese are personal trainer Angelique van der Linde’s go-to moves for sculpting a strong, lean body.Beginners: Start with bodyweight variations and light resistance. Training with a broom or even two water bottles is a game changer for any beginner workout and will prevent injuries.Advanced: Increase weight and incorporate tempo changes for added challenge.1. Squats

      Why It Rocks: This strengthens the legs and glutes while promoting balance. Angelique loves incorporating a resistance band in while she squats or using the squat rack if she’s in the gym. The magic lies in the squeeze of your glutes upon the completion of each movement. You can add a resistance band, dumbbells or a barbell. Better yet, improvise and do this exercise with a broom; if you do it right, you will feel this!

      How To: Keep feet shoulder-width apart, push hips back and lower until thighs are parallel to the floor. Push back up, returning to your starting position. That’s 1 rep.READ MORE: When Menopause Impacts Your Productivity2. Deadlifts

      Why It Rocks: Deadlifts engage the posterior chain for total-body strength. Correct form is the most important factor to consider when doing a deadlift!

      How To: With your feet about shoulder-width apart and an overhand grip, hinge at the hips, keep the spine neutral and lift the weight using your glutes and hamstrings. Place your toes on a slight elevation to ensure that your focus remains on your glutes and not your quads. The more you squeeze your inner thighs together on the raise, the better.3. Push-Ups

      Why It Rocks: Push-ups are a fantastic bodyweight exercise for upper-body endurance. Even though Angelique absolutely hates doing these, it makes her feel strong and tough so, just gets them done.

      How To: Start in a high-plank position with hands slightly wider than shoulder-width apart. Maintain a straight line from head to heels, engaging your core and glutes and lowering with control until your chest almost touches the floor. Push back up, maintaining that straight line. That’s 1 rep.

      Getting your hips down and in line with your head is tricky but that’s the aim. If you don’t suck in your abs, then this exercise is pointless. If your lower back hurts, find the problem in your core. Chances are you’re not tucking it in enough. 4. Skipping

      Why It Rocks: Adding some skipping between weighted sets, helps Angelique to keep her body lean. It’s also a very effective full-body workout you can do without having to apply your mind to get a good set in.

      How To: Hold the rope’s handles and extend your hands and forearms at least 30cm away from your body, at a 45-degree angle. Step over the rope so that the middle of the rope hits the back of your feet. Use your hands and wrists to swing the rope over your head, avoiding moving your arms. As the rope comes toward the front of your feet, hop over it. Repeat.Ultimately, perimenopause isn’t a roadblock – it’s an opportunity to build a strong, resilient body. With the right training and lifestyle strategies, you can navigate this phase with confidence, energy and vitality. Angelique says she would even go as far as to say that if you follow these basic principles, your youthful self will return in a stronger and more fierce form with a new, fresh you! More

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      This Free Beginner 10K Running Plan Works In Just 10 Weeks

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      Just like starting a new job, hobby or meeting someone new, starting from scratch can feel super intimidating. That’s why we’ve taken the sting out of your running ambitions with this free beginner 10K running plan. Because honestly, there’s no reason why everyone shouldn’t be lacing up their running shoes. Below, really important running tips for beginners – and that free training plan! Benefits Of Trying This 10k Running PlanA study in the Journal of Adolescent Health found that running for just 30 minutes per week can improve sleep quality, mood and concentration. Full of excuses? Try shuffling out of this running perk: studies show that running can help to increase bone mineral density, making your bones stronger and slowing the ageing process related to bone loss. It’s also one of the cheapest, easiest forms of exercise ever and is extremely functional, if you call running from your problems an everyday activity. How Long Does It Take For Beginners To Run 10K? This plan is tailored to help absolute beginners go from couch all the way to crossing the finish line of a 10km race. But, it’ll take sticking to – skip a week of training and your timeline extends accordingly. If you already have a baseline of fitness, or your 5K time is speedy, this free beginner 10K running plan will help improve your time. Is A 10km Run Fine For Beginners? For sure – this 10K running plan, tailor-made for beginners, is designed to help beginners find their stride. But don’t think you can go from regular walks to the fridge to 10k finish line in one week. If it’s your very first time running, then it’s a good idea to set up a form assessment with a local run coach. This will prep you with the basics and ensure that you’re running correctly and safely. Running correctly is crucial for reducing the risk of injury and improving your speed.READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsWorkouts for this running plan To complement your running, this training guide incorporates strength training to up your speed and muscle endurance. We recommend these workouts. Trouble committing to your training plan? Find a running partnerHate doing things alone? Sean Tait, a running coach from Off The Mark, suggests grabbing a buddy to help keep you committed or better yet, join a running club! “A partner can also make your runs seem to pass a lot quicker, as usually there will be some dialogue that forces you to think of something other than how far you still have to run. There’s also a big benefit in safety in numbers, too,” he says.Commit to a sustainable training schedule Don’t bite off more than you can chew. If you feel that you can’t commit to running every day, then find a schedule that works for you. “Rather, start at three runs per week and keep the consistency for a few weeks. You can always add a 4th and 5th, and so on at a later stage. This will also lower the risk of doing too much running before your body is actually ready,” explains Sean.READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreCross-training ideas for this running planThese routines stretch, strengthen and condition your body to complement your running. Find The Right Shoe“I have some bad news for you – shoes don’t make you faster, you make you faster. Buy a pair of shoes that is a great fit for your style of running and shape of the foot,” urges Sean. It’s worth the extra money to go to a reputable shoe store that has professionals who can help you determine the optimal shoes for your foot. “Trust me, the wrong shoe will cost you thousands in medical treatment,” he adds.READ MORE: The Best Running Shoes For Hyrox, Speed, Distance & TrailMix Up The SurfacesWhen you start running, it can be very tempting to just stick to one kind of terrain but Sean suggests mixing things up.  “Do some running on the grass, perhaps an interval or track session. You could also move one of your weekly runs to the trails, once you start doing longer runs. It’s been proven that our risk of chronic injuries is lower when mixing up the surfaces, as the impact stress are less repetitive,” he explains.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineLet’s Hit The Road!Okay, so are you ready to run? Sean designed this programme to help ease you into running – perfect for the absolute beginner. You can save or print this training schedule to follow along to. More

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

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      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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      Time For A Training Overhaul? Here’s How To Know When To Change Your Routine

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      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

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      5 Beginner Yoga Poses To Help You Sleep Better

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      These yoga poses are beginner-friendly and all you need is an open space in your house. If you don’t have a yoga mat, place a towel down on your carpet. We recommend putting on some peaceful yoga music and flow your way to deeper sleep.Yoga Poses To Help You Sleep Better
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      5 Yoga Poses To Help You Sleep Better by Amy HoppyPose 1: Forward BendTo start, inhale as you lift your hands towards the ceiling for High Mountain pose. Exhale Forward Bend, hinging from the hips (bend your knees as much as you need to). While in a Forward Bend pose, you can straighten your legs, pedalling out one at a time, stretching your hamstrings. Grab opposite elbows and hang out in a ragdoll-like pose. Sway gently from left to right before slowly coming all the way up.Benefits: Stretches the hamstrings, calves and hips while reducing anxiety, relieving stress and calming the mind. Creates a calming effect on the brain.Pose 2: Child’s PoseWith knees to the edge of the mat, toes to touch, hips towards heels, extend your arms out in front of you, lifting elbows off the mat. Place your forehead on the mat, gently rolling from left to right.Benefits: Stretches hips, thighs and ankles while reducing stress and fatigue. Gently relaxes muscles in the front of the body while softly stretching muscles at the back.Yoga Pose 3: Shoulder Stand (to Ear Pressure Pose)Begin lying down and then use your core to lift your legs up. Place your elbows firmly on the mat, hands to your bra strap line to assist with holding the lift with a straight spine. Straighten legs. Hold for one minute. When you feel ready, you can add Ear-Pressure pose to this move. Gently bend your knees and press the inside of the knee area into the ears on each side of your heading, blocking out sound.Benefits: Shoulder stand pose helps to improve circulation, calm headaches and relax the mind. Ear-Pressure pose (aka deaf man’s pose) helps calm the mind by activating the parasympathetic nervous system. It also removes excess stimuli.Yoga Pose 4: Legs Up The Wall PoseAny wall surface will do. The trick is to get your bum as close to the wall as possible. It might feel uncomfortable initially, but soon your body will relax into the pose. Focus on slow, steady breath and stay in the posture for 10 minutes.Benefits: Deep relaxation, soothes swollen legs and feet, stretches hamstrings and lower back while relieving tension in the lower back (practise while experiencing period pain). This is a great pose to do before setting up for your nighttime routine as it really helps to calm the mind.Yoga Pose 5: Corpse PoseStart by lying down on the mat, feet and hands to the edges of the mat, hands facing upwards in a gesture of openness. Close your eyes and focus on your breath as you settle into a state of meditation. Try to remain as still as possible. Option 2: Bring your feet to touch and let your knees drop out towards the sides. Stay in this position for 10 minutes without moving. No fidgeting, no scratching.Benefits: Sensory stimulation and external distractions are minimised to help the body completely relax. With a grounded body, mental energy can be channelled inwards and the mind can start to explore the body from the inside. This posture increases self-awareness and introspection, which has been linked to decreased symptoms of anxiety and depression.Tips for meditatingIf you don’t have time to do all five of these, just spend five to 10 minutes with your legs up against the wall. Remember to focus on your breath and clear your mind. Use the breath in each of these postures to keep your focus on being present on the mat, aware of your body.Yoga/Meditation Cushion 1/2 Moon

      Sattva Yoga Gear Black Meditation Cushion

      Crescent meditation cushion

      When your mind starts to wander out the room, bring your attention back to your breath. When thoughts pop up, accept them and let them go. Let them pass through without attaching emotion to them and focus again on the breath.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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      3 Workouts That Actually Make Great Dates!

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      Not all sweat sessions make for great dates, for the obvious reasons… but these three workouts will help you feel the burn and the love.1. Weight CircuitWhy it’s date-worthyA fun routine in which you each pick two moves – and both do all four – allows you to lift weights together, but at your own speed. For each move, do as many reps as possible in 60 seconds and keep going for 15 minutes. Bonus: you’ll have time to continue the date post-gym…Use cautionDon’t lift heavier weights just to impress him, says strength and conditioning specialist Rachel Cosgrove, author of The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want.Pro tipKeep track of how many reps you each do of every exercise during the first round. Then challenge each other to beat that on round two.READ MORE: This 20-Minute Dumbbell Full-Body HIIT Workout Will Make Your Muscles Pop Head To Toe2. HIIT ClassesWhy it’s date-worthyDark room + sweat + good tunes + club lighting = a totally sexy vibe. Plus it’s good to shake things up from the bar scene to the health scene. Try SWEAT 1000 or Switch: these boutique gyms offer structured classes, so you don’t have to think about yourself and be self-conscious, you just go for it – while high-fiving and motivating each other to push through.Use cautionDate jitters may cause you to tense your shoulders or forget about your form. Just relax and focus on keeping your core tight, which will help unclench the rest of your body naturally.Pro tipThese classes usually get crowded – arrive early so you can snag side-by-side mats and treadmills.3. YogaWhy it’s date-worthyYoga helps you connect with yourself and each other. Physically, your breath and heartbeats will be in sync. It also allows you to be present and focused, leaving any preconceived ideas behind. Plus, suggestive postures can get you in the mood – ahem, bridge! Open those chakras!Use cautionDon’t try too hard or let your ego get the best of you. This is not the moment to attempt crow pose for the first time! Know where you’re at and what you’re capable of. That said, if you do topple over, just remember you’re in a non-judgemental space, so laugh it off and carry on.Pro tipYou’re going to be bending and stretching into all kinds of positions, so make sure you wear gear that is not restrictive.READ MORE: The Best Yoga Flow For RelaxationDress CodeThe perfect gym-date outfit is one that plays up your best features but isn’t overly revealing. Try the one-sexy-thing rule. For example: if you have fabulous legs, wear short shorts and a long-sleeve tee. If you want to show off your cleavage, choose a low-cut tank, but
 pair it with long tights.READ MORE: 7 Sporty Wardrobe Essentials Every Woman Should OwnWhat To Do AfterwardsShowering kills the mood (unless you’re doing it together, hey-o!). Instead, try one of these come-as-you-are post-workout spots to keep the good times rolling.Juice barPick a drink made with pomegranate, avocado or banana – all have been found to help boost arousal.Health cafeThink cosy and casual with food options that won’t negate your workout. Some
of our faves are:Active Recovery StrollKeep the movement going with a casual walk in a scenic park or along the beach. It’s the perfect way to cool down, chat and soak up some fresh air together.Sports MassageBook a couples’ sports massage or take turns assisting each other with deep stretching to help with muscle recovery. Bonus: it’s a great way to bond while easing post-workout soreness. More

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      This 20-Minute Bodyweight Lower-Body Workout Will Leave Your Legs And Glutes Shaking

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      The beauty of bodyweight workouts? You can do them any time, anywhere. So next time you’re traveling or simply stuck with limited equipment access, give this lower-body blaster of a workout a go.The moves ahead are a mix of dynamic leg and glute exercises that hit the lower-body muscle groups from all angles. It’s important when training the lower body, and your whole body in general, to move in different planes, says personal trainer, Ariel Belgrave. For example, in an air squat, you are primarily moving in the sagittal plane, or forward and backward. In the speed skaters or lateral lunges, you are moving in the frontal plane, or side to side. Moving more three-dimensionally helps reduce your risk of injury and make it easier to move and function day to day (even when you’re, say, carrying groceries).Meet the expert: Ariel Belgrave, Certified Personal Trainer, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.Another perk of the bodyweight lower-body workout here is that it’s totally scaleable. Need more rest and recovery? Only do the first three sets, then keep coming back to the workout as you get stronger. Need more challenge? Hold light to medium dumbbells during the lunge patterns, and hold a weight across your hips in the glute bridge. Get ready for a serious lower-body burn – and follow along with Belgrave.Your 20-Minute Bodyweight Lower-Body WorkoutTime: 20 minutes | Equipment: None | Good for: Lower bodyInstructions: Warm up with 30 seconds of marching and 30 seconds of air squats (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only Dumbbells1. Warm-Up: MarchingHow to:Stand with feet hip-width apart, arms at sides.

      Lift one knee to hip height, swinging opposite arm at the same time.

      Return raised foot to ground and repeat on other side. Continue alternating.2. Warm-Up: Air SquatHow to:Stand with feet slightly wider than hip-width apart, arms at sides.

      Lower into a squat, stopping when glutes are in line with knees.

      Drive through heels to return to standing. That’s one rep.READ MORE: Get Fit Anywhere With This Resistance Band Workout3. Speed SkatersHow to:Start standing with feet hip-width part.

      Jump to the right and, as you land, cross left leg behind you, landing on your right leg with a bent knee, left toes gently touching ground.

      Quickly hop to left and repeat on the other side. That’s one rep.4. Curtsy LungeHow to:Start standing with feet wider than hips and hands clasped in front of chest.

      Step left foot back, while keeping both hip bones facing forward, and plant it outside of right leg, heel high.

      Keeping torso upright, squeeze inner thighs together and lower down until back knee hovers above floor.

      Press down into right heel to return to start position. Press through heels to return to standing. Switch sides and repeat. That’s 1 rep.Pro tip: Hold a dumbbell at chest height to increase the intensity.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting5. Alternating Lateral LungeHow to:Stand with feet hip-width apart.

      Take a big step to the side with right leg, then bend right knee and push hips back and lower until your right knee is bent 90 degrees. The left leg should be extended.

      Drive through right heel to return back to start. Repeat on left side. That’s one rep.6. Fire HydrantHow to:Start on all fours with shoulders over wrists, hips over knees, and toes planted on the floor.

      Keeping right leg bent to 90 degrees, engage core and squeeze through outer right glutes to lift right knee out to the right, until upper leg is parallel to floor (or as close as possible).

      Slowly and with control, return leg to starting position. That’s one rep. Perform reps for 20 seconds, then switch sides and repeat.Pro tip: Aim to distribute your weight evenly through each hand, avoiding sinking into your right side when working the left leg and vice versa. If you want an extra push, you can add resistance bands.READ MORE: You Can Sculpt Your Whole Body With This One R199 Piece Of Equipment7. Glute BridgeHow to:Lie on back with feet flat against the floor and knees bent, arms at sides.

      Squeeze glutes and lift hips off the floor until your body forms a straight line from knees to shoulders.

      Pause at the top, then lower back down to starting position. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More

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      4 Reasons Why You Should Make Zumba Your Favourite Exercise

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      You’re not a fan of lifting weights, and the thought of running makes you want to sink deeper under the covers, but you still want to exercise. Zumba is the perfect workout to get you out of your dilemma.Zumba has been in the spotlight ever since it was first introduced by Columbian choreographer, Alberto Perez, in the 1990’s. And decades later, the dance-inspired fitness routine has collected millions of enthusiasts worldwide.One of these enthusiasts is Cindy Abrahams, who’s been a Zumba instructor for several years. Here, she explains exactly why you should try Zumba…1. It’s A Full-Body WorkoutWhile you won’t get the same definition as you would with strength training, Zumba still engages all your muscles. From the neck rolling in your warm-up to the dancing on your toes in a salsa. “When you’re lifting your arms, your shoulders feel it as you’re holding your arms up all the time, and so will your abs, because dancing comes from your core,” explains Cindy.READ MORE: Get Moving The Fun Way With This High-Energy Dance Workout2. It Will Help You Lose WeightZumba is a fun cardio workout. While you’re dancing your heart out to catchy pop music, you’re also burning kilojoules. “You may not see a bigger bicep or quad,” she says, “but Zumba is great for losing the kilojoules and the water weight.” Perfect for your weight loss goals.3. Anyone Can Do ItWhether you’re a fitness junkie, or you haven’t been off the couch in years. Zumba is suitable for everyone. “I have people in my Sunday morning class with hip and knee replacements, and they can do it,” says Cindy. And those who lack co-ordination? “It doesn’t matter if you have two left feet,” she explains. “It’s just about you having fun with the music and letting yourself come out.”READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout4. You Can Do It AnywhereIt’s raining outside, and the last thing you feel like doing is dragging yourself to the gym. No worries, you can do Zumba in the comfort of your own home. Whether you’re an avid Zumba dancer doing the routine off by heart, or you’re a newbie dancing along to a video. “My mother is 75 and she does it in the kitchen when she’s cooking and she’s got a heart problem,” says Cindy.Salsa along with Cindy:
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