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    This Do-Anywhere Workout Will Have You Sweating Up A Storm

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    When you have to travel or prior commitments (whether it’s your family, kids, work or friends) are making it impossible to get to the gym, it’s always great to have a simple, do-anywhere workout tucked into your back pocket. This one, from SWEAT 1000‘s Andrew Rothschild, is perfect for any space, even a smaller-than-ideal hotel room or the beach, and it will get your heart rate up — just what you need to get all those endorphins pumping and calories burning.Do each exercise move as described, working as hard as you can and resting as indicated. If you’re looking for even more of a burn, repeat the workout from the top for just under 25 minutes of intense calorie burning.The Do-Anywhere WorkoutWarm Up1 minute: bouncing side to side

    1 minute: jumping jacksLower-body WorkoutDo all four exercises in a row, sticking to the time frames. Recover for one minute, then start from the top. Repeat three times. Work hard for the recoveries and use the rest to reset and refocus.40 seconds: squats

    20 seconds: squat pulses

    20 seconds: squat jumps

    40 seconds: reverse lunges, alternating legsREAD MORE: Sculpt A Great Butt With This Home Booty WorkoutFull-Body And Core WorkoutDo all three exercises in a row, sticking to the time frames. Recover for 30 seconds, then start again. Repeat three times. Once again, maximum effort will get you maximum results, so push hard during the exercises and work for those recoveries.30 seconds: 2 push-ups, 4 mountain climbers

    30 seconds: burpees

    30 seconds: cross mountain climbersREAD MORE: 30 Plank Variations That Will Transform Your Core From A TrainerGetting into fitness and looking for more inspo? Buy a copy of The Women’s Health Big Book Of Walking Workouts on sale now! More

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      7 Proven Pilates Benefits And The Best Apps To Download

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      Pilates is all about slow, controlled movements – but its fitness and health rewards are supercharged. Whether you go for a class on a mat, using gravity for resistance, one on a reformer, or a more contemporary variation with equipment like spring-loaded chairs and larger Megaformers, you’ll walk away with feel-better benefits on day one. Here, we look at the fantastic Pilates benefits and Pilates apps to try.Pilates tones your musclesWhile people often say Pilates leaves you with “long, lean muscles,” technically, all muscle is lean mass. But the workout does strengthen and stretch your limbs in one go. “Oftentimes, people feel that their body has been compressed, tense and tight beforehand but leave the studio feeling looser and more aware of their body,” says Marina Kaydanova, founder of BK Pilates in the U.S.READ MORE: What is Pilates? A Complete Guide for Beginners, Inc. 34 Exercises + 15 Best Online ClassesPilates sculpts a rock-solid coreProbably the most well-known Pilates move — the Hundred — is all about abs. But exercises that target your tummy are hardly the only reason it’s a dynamo core workout. Most Pilates moves require you to keep proper alignment and challenge your stability to stay balanced, which helps fire up your midsection. In fact, in a British study, after just 12 weeks of a Pilates routine, a majority of people showed improved core strength.It makes you more flexibleNo wonder Pilates has been a favourite of dancers for decades. The workout is about strengthening and stretching – and research has shown it comes with a major muscle-loosening pay-off. After only eight weeks of a Pilates routine, people showed improved the flexibility in a study published in the Journal of Sports Medicine and Physical Fitness.READ MORE: Total-Body Toning Spring WorkoutPilates improves your postureA big focus of the workout is maintaining good alignment and balance as you slowly move through all the exercises. So it makes sense that doing a mat or reformer routine on the reg will help you sit and stand tall the rest of the time too. A strong back, glutes and abs won’t just look good but are also key for nailing perfect posture.It might ease your achesPilates helped relieve chronic back pain for participants in many studies. “It can help relieve lower-back pain, partially because it adds support to your core,” says Kaydanova. A regular routine can also help prevent future injuries by improving your flexibility and mobility.READ MORE: Build Killer Abs With This Quick Core WorkoutPilates counts as cardioCardio while lying on your back? Sign. Us. Up. All right, it might not pack the same punch as running intervals, but Pilates does include a dose of cardiovascular exercise. Classes on a reformer are better for this than those on a mat, since the reformer’s springs and jump board allow for more energetic moves. But mat Pilates can rev your heart rate too: plenty of new workouts introduced are enough to create a sweat.Pilates might help you lose weightWomen who did Pilates three times a week for eight weeks lost weight and centimetres in their waist and improved their BMI, in one small study from Pamukkale University in Turkey. Keep in mind, though, that study participants were overweight and sedentary to begin with – so if you’re already active, you might not notice a dip on the scale.A 2022 literature review concluded that there’s no outright proof showing that Pilates can significantly create weight loss, since studies are scarce. Nonetheless, tons of women on TikTok swear by the practice as a powerful weight loss tool.READ MORE: 6 Cardio Myths You Need To Stop Believing Pilates apps to tryPilatesAnytime

      This app boasts “the largest library and greatest variety” of Pilates workouts, including on the mat, reformer, with equipment and barre fusion. After a 15-day free trial, PilatesAnytime is R499 per month.

      Alo Moves

      A holistic app, Alo Moves includes fitness, meditation, nutrition and self-care content. There’s a range of yoga and Pilates programmes. After a free trial, the app is R231 per month. Alo Moves is not available on Google Play.

      DownDog Pilates

      From the creators of DownDog Yoga, the Pilates app is highly customisable. Choose your level, music, instruction voice, and boost your workout by body focus. The premium version is around R178 per month.

      The Movement Lab On Demand

      This subscription-based service is an accessible form of legendary classes at The Movement Lab. With the R449 monthly fee, you’ll score 6 recorded in-studio sessions a week and supplementary elective content, plus an existing library of workouts.

      Glo

      Having been around since 2008, Glo sports a wide variety of workouts, including Pilates, HIIT and meditation. Get access to daily live classes and 8 000+ on-demand sessions for R534 a month.

      Blogilates

      Popular Pilates pioneer Casey Ho takes her YouTube classes into app form. The free app includes monthly challenges, a workout calendar and body-focused sessions.

      This article written by Laurel Leicht originally appeared on Women’s Health US More

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      6 Cardio Myths You Need To Stop Believing

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      Fact: cardio has great benefits: it strengthens the heart and lungs, reduces the risk of heart disease and stroke, lowers blood pressure, improves cholesterol and helps burn calories. Phew! Having said that, skipping, running and the rest isn’t a panacea – which hasn’t stopped all sorts of cardio myths from being perpetuated. Here, we explain the truth to the most common cardio myths – and how to make sense of the workout itself. Myth 1: Cardio speeds up weight lossFACT: Hours logged on those fast-paced gym machines are a surefire way to melt off the weight – after all, it’s the foundation of the cardinal rules of weight loss, right: fewer calories in, more calories out? Well, yes, but… not all weight loss is equal. “You may lose weight faster doing cardio only, but unfortunately it’s the wrong kind of weight,” says personal trainer Greg Justice.Cardio alone burns away both fat and muscle. FYI: losing muscle is the opposite of what you want since muscle is what burns fat all day long – even at rest. Besides that, it’s the key to longevity, as emerging studies are showing.For a lasting change, you have to integrate strength workouts into your routine. “Weight training builds lean muscle mass, which elevates your metabolism and burns more fat, even when you’re not exercising,” says Justice. But! If you’re dead set on getting your heart rate up, there are tons of ways to get the burn with the muscle gains. Justice recommends Metabolic Resistance Training, a hybrid method in which weight training is done at a fast pace, with minimal rest. One example of this double whammy: kettlebell training. Or, lean into these HIIT workouts, which blend resistance and weight training with fast-paced cardio:Cardio & strength workoutsMyth 2: If you can’t do cardio for an hour, it’s not worth itFACT: Flat-out not true. Repeat after us: all body movement has benefits – even in terms of calorie burn! What you can change? How efficiently you burn them. “You may be able to do steady-state cardio longer and burn more calories during that time, but the key is what happens after your workout,” says Justice.“By doing high-intensity interval training [HIIT], you incorporate intense periods of work with short recovery, so your metabolism is elevated and you’ll be burning kilojoules for up to 38 hours after your HIIT workout is completed.”If you prefer to pray at the altar of the treadmill, take heart. “The American Heart Association says that doing three 20-minute sessions of cardio at a vigorous intensity (like running) is the equivalent of doing five 30-minute sessions at a moderate level (like fast walking),” says exercise scientist Wayne Westcott. Even 10 minutes at a high intensity is beneficial. Plus, a study suggests that short, infrequent bouts of slow running can do your heart good. The lesson? Every minute counts as movement – and that’s beneficial. READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”Myth 3: Fasted cardio burns more body fat FACT: This one comes from the idea that if your body doesn’t have readily available food kilojoules, it’ll dip into the body’s stored supply, shrinking that muffin top. Research bears out that the opposite is true: A 2011 meta-analysis concluded fat burn is consistent regardless of whether or not you’ve eaten before a workout. In 2014, another study confirmed this data. And other research shows a negative effect of muscle catabolism (muscle loss) from skipping a pre-workout snack or working out on empty. “Your body needs energy to perform and energy comes in the form of food,” says Justice. “I’m not talking about gorging yourself, but having a small snack before doing cardio can actually help you perform at a higher level.”Myth 4: You must stay in that “fat-burning zone” FACT: Like a lot of fitness fallacies, this cardio myth is half true. At a lower intensity – the heart rate deemed the “fat-burning zone” – you will indeed burn a greater percentage of your kilojoules from fat. The zone in question is typically between 64% to 76% of your maximum heart rate – but it depends on a number of factors, including your age. But before you go ahead and skip every treadmill workout, as Westcott explains, it’s total calories burned that matter for weight loss.The math: If you run at 11km per hour, you burn 25 percent of your kilojoules from fat, while walking at half that speed burns 40 percent from fat, says Westcott, citing past research. So far, walking has an edge.Bottom line: Working out at a higher intensity equals more kilograms lost. However, if you need to find the right formula for you (excess stress can push you away from fat-burning potential, no matter how hard you work), speak to a pro. READ MORE: No Need To Run! This Is The Exact Way To Burn Fat With WalkingMyth 5: Running means you’ve completed leg day FACT: If only that were true. Unless you’re doing full-on sprints uphill or cranking the bike’s resistance to the point where you can barely push the pedals, you aren’t getting much muscle-building benefit from your workout. So while you feel like your legs and glutes did some work, in order to get the awesome metabolic gains of building up those largest muscles in your body, you have to incorporate strength moves like squats, deadlifts, and lunges. Not only that, but strength workouts will make you a better runner and cyclist. “Back when I coached track at Penn State, our runners dominated the sport,” says Westcott. “We were the only ones at the time having our athletes strength-train. Now, of course, everybody does.”Myth 6: The more you sweat, the more fat you burn FACT: While this is a very novel idea that we’ve all tried at once point (black bag under your hoodie, anyone?), it’s not true – especially not when you understand what sweat actually is. It’s good to also understand that some people naturally sweat more or less than other people. Sweat is water leaving your body. It’s made up of electrolytes and a small amount of waste products – but none of that is fat. Sweat is, instead, a way for your body to regulate its temperature when it’s high. How the body actually burns fat? Through carbon dioxide that is breathed out of the body through rigorous exercise and by burning stored fat for energy – something that can only happen through a calorie deficit. If you’re looking to lose fat, look to your diet first and not only at sweating as much as you can. More

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      Your Easy 10K Training Plan And Tips To Crush It In Just 6 Weeks

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      So, you’ve aced a 5K and now want to work toward crushing a 10K race? Well, having an easy training plan and expert-approved tips makes it SO much easier to cross that finish line.Ready to get started? This plan, designed by running coach Kim Maxwell, is for beginners so no need to feel intimidated. The plan will ease you into running a longer distance, starting with a few 15-minute long runs. Most of the weekday runs take less than 30 minutes and the longest run tops out at eight kilometres. Totally doable, right?READ MORE: The Only Half-Marathon Training Plan You Need Per Run CoachesNow that you’ve downloaded the plan, let’s decode the terms Kim uses in the programme: The easy run:Don’t focus on speed/time, rather run slowly. The aim here is to improve your fitness. If you run too hard, you’ll throw out the week’s training.The tempo run:This prepares your body to deal with sustained running at a consistently hard pace. Your pace should be challenging, but comfortable – just below race-day pace.The easy run with pick-ups:Gradually increase your pace from your easy-run speed to 90 percent of a sprint speed by the end of the prescribed interval. Think of it as a skills session. It also deters from the monotony of the easy runs and promotes good form. For four kilometres: 4 x (800m easy + 200m pick-ups). You should be at a 90 percent sprint for the last 20m of each 200m interval.The time trial:This is a race, but focus on trying to hit an even pace at each of the kilometre markers. Start out at a moderate pace and finish strong. Record your time and the weather conditions on the day so you can track your progress and always use the same route – five-kay is a good distance.The turnover drill: Turnover is the number of times your feet hit the ground per minute. The higher the number, the less time you’re spending in the air. A turnover drill means measuring this – wait until you’ve hit your stride, then count how many times your right foot touches the ground in one minute and times by two. Slow down for a bit, then go again, trying to increase the number.The long run:As the name suggests – this is your longest run of the week. Focus on completing the distance rather than speed.Looking for more running tips? Here are 11 starter tips all newbie runners need to know. More

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      11 Starter Tips Every Newbie Runner Needs To Know

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      Newbie runner? Or keen to start? Even if you’ve been pounding the pavement for a while now, sports scientist Ross Tucker has some simple tips to help you with your running, whatever the level:1. Set a medium- and a long-term goalSet yourself a shorter-term goal, to provide the first motivation for running.2. Expect to get worse before you get betterThe body takes a while to adapt when you start out, so expect some days to go well, others not so well.3. Listen to your bodyParticularly early on, give your body every chance to recover and adapt, don’t force anything.READ MORE: Fix Your Running Stitch Instantly With This Crazy Simple Trick4. Pick comfortWhen it comes to clothing (including shoes), go for comfort, ahead of gimmicks and gadgets.5. Alternate hard and easyAvoid consecutive hard days (long runs, time-trials, speed work), rather alternating easy with challenging days.6. Eat small meals oftenThe practice of smaller meals more regularly during the day helps keep energy levels up.7. Look after your shoesMake sure that you replace worn shoes before it’s too late. For most, 600 to 800km is a safe “life-span”.READ MORE: The Best Running Shoes For 5k, 10k And 21k8. Be on the lookout for over-trainingSymptoms like lethargy, poor recovery, unexplained muscle soreness, insomnia and general irritability mean you should back off and take it easy for a day or two.9. Everyone needs speedRegardless of whether you’re a 29-minute 10km runner or a back-of-the-pack fun-runner, speed work will help your running. One session a week, minimum, will give you a boost and invigorate your running.10. Variety is the spice of lifeAvoid allowing running to become routine. Mix your routes, run with a watch, run without a watch, run off-road, run on the track.11. RestEveryone needs complete rest at least once a week. So give your body the break it deserves, and make the most of the other days of running. More

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      Fix Your Running Stitch Instantly With This Crazy Simple Trick

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

      Stand Straight, Run Faster

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

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

      Fix The Stitch

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

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

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

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

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

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

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

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

      When is running pain a problem?

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

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

      Common Running Pains And Treatments

      1. Runner’s Knee

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

      READ MORE: The Beginners Guide To Foam Rolling Correctly

      2. Shin Splints

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

      3. ITBS

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

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

      4. Plantar Fasciitis

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

      5. Achilles Tendinitis

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

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

      6. Stress fracture

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

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

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      7 Useful Mind Hacks To Overcome Tough Runs

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

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

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

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

      Believe in your pain threshold 

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

      Remember your why

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

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

      Have a mantra 

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

      Create a power playlist 

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

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

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

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

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

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

      Focus on the moment

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

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

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

      Know when to stop

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

      Chest pain 

      Limping 

      Vomiting 

      Diarrhoea 

      Sharp and sudden pain 

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

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

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      5 Signs You’ve Bought The Wrong Running Shoes

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      Raise your hand if you’ve been a victim of this? We’ve all done it, promise. Running shoes should not be chosen based on colour, sale price or even the size you think you are (you’re generally half a size bigger). If you happen to have bought the wrong running shoes, don’t keep wearing them! You will only end up hurting yourself and “hate running”. Here’s how to know when to let the wrong shoes go…

      1. You have to keep adjusting your running shoes

      Look, running never feels amazing for the first couple kms. Your body takes a bit of time to warm up and find its rhythm. However, if you have to keep adjusting the shoe, retying the laces and in general trying to make the shoe feel “more comfortable” that is not ideal. If any part of your foot goes numb or there is chafing or if you develop “sore spots” the shoe most likely does not fit you the way it should.

      2. Your running shoes never “break in”

      There’s a theory that new running shoes need to be broken in. The truth is, running shoes are not like your sleek new stilettos. And you should not be okay with constant blistering. Your running shoes should be comfortable right away! However, they will be the most comfortable two to three weeks into owning them. That’s when the cushioning begins to respond and adapt to your foot strike pattern. The upper will also start to fit and flex to your foot.

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

      3. There’s fraying on the inside heel

      Early breakdown of the heel is an example of wearing the wrong size shoe. For example, your ankle keeps pushing out and causes friction on the run. You can try correct this by retying your shoelaces to provide greater support, preventing the heel and ankle from “escaping the shoe”.

      4. Side wear and tear on your running shoes

      If your shoe sole is still in great/newish condition, but the sides of the shoes start wearing through, it could mean you’re wearing the wrong size shoe. Often we measure by length, but width is also important and there are certain shoes better suited to wider or more narrow feet.

      5. Black toenails

      You should not be getting a black toenail or losing toenails for any distance under a marathon (even then, not cool).

      What causes black toenails? When the tip of the nail bed repeatedly interacts with the front wall or top of the shoe it causes bruising. This leads to blistering and the nail lifting off the bed.

      READ MORE: Maximise Your Runs With These Tips From The Pros

      It’s not your running shoes, it’s your socks!

      Lower-cut socks can also wear down the inside cushioning and material before their time, so consider higher-length socks if you start to notice the back of the shoe coming undone. Not wearing the right socks can also cause blisters.

      How To Prevent Buying the Wrong Shoe

      Visit a proper running store (not just your local sports shop) and get your feet analysed before buying a pair of shoes.

      You need to check your gait, your arch, your foot size and whether you might have a pronation of sorts.

      Get the right shoe(s) for the type of running you’re doing. Some shoes are made for short, sharp running and others are designed for marathon distances. They give you different kinds of support and bounce. More