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      Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side Effects

      by

      Fact of the day: creatine is one of the most-researched fitness supplements on the market. And practically all of that research is positive: after an analysis of several existing studies on creatine, the International Society of Sports Nutrition (ISSN) declared that ‘creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training.’

      It’s not just athletes that reap the rewards, either. You and I can both benefit from taking it, particularly as females. Women have naturally lower creatine stores than men. We respond better to creatine supplementation and could experience double the performance improvement than males. Besides performance and muscle growth, creatine can also work wonders for PMS symptoms, and feeling your fittest and healthiest self during pregnancy, postpartum and menopause.

      All that said, there’s a little more to it than popping some powder into your protein shake or taking a pill as a pre-workout, and none of you should ever consider putting anything into your body without knowing exactly how and when to take it, and whether what you’re taking is legit. So, we turned to some of the smartest minds in sports supplementation to talk you through the key facts, while breaking down the myths. Spoiler: it won’t cause weight gain, and your kidneys won’t crumble.

      What is creatine?

      In layman’s terms, it’s an ‘amino acid stored in your muscles, brain and gut, and is required for all of the body’s fast, high-energy and demanding activity,’ Dr Stacy Sims, a female physiologist and nutrition scientist, explains.

      ‘It’s a naturally-occurring compound and your body produces under 1g per day in your liver, after you eat protein.’

      It can be obtained through your diet via animal protein, especially red meat and fish, but you’d need to eat inhuman amounts to hit the level available in most supplements available to buy.

      What foods are high in creatine?

      Beef

      Pork

      Salmon

      Chicken

      Venison

      Cod

      Tuna

      What does it do?

      If you’re considering trying creatine, it can help to know how it actually works. Your body has three main energy systems: the aerobic, anaerobic and the APT-phosphagen system. All of these systems use a molecule called ATP (adenosine triphosphate) to carry and release energy.

      During intense bursts of activity, like HIIT workouts, the ATP-phosphagen system is activated and your body generates energy (in the form of ATP) from another molecule called phosphocreatine (PCr). ATP is broken down and energy is released. PCR is what your body needs to replenish ATP (i.e. energy) levels. But you only have a very small amount, which is where creatine supplementation comes in. Props to anyone who’s still with us; promise the next sections aren’t so science-based.

      What are the benefits?

      1. Creatine improves exercise performance

      In one study in 2016, female participants experienced a 15% increase in exercise performance after supplementing with creatine for 10 weeks, compared to just 6% in men – more than double the benefit. Dr Sims says various mechanisms are at play here:

      One is that you will have a greater energy availability through increased ATP turnover during exercise, but you’ll also have delayed neuromuscular fatigue.’

      You’ll get tired less quickly and be able to go for longer, basically.

      2. Creatine increases muscle mass and strength

      Another number for you: 95% of all creatine is stored in your skeletal muscles. So, it makes sense that supplementation can help you gain strength and increase muscle growth.

      How? As well as support for the ATP energy system mentioned above (meaning you’re capable of carrying out more intense workouts and lifting heavier), creatine has been shown to promote muscle gain by drawing water into the muscle, increasing levels of a hormone called IGF-1 (which increases muscle growth) and improving your performance ability and recovery. This has been so well proven that the European Food Safety Authority (EFSA) now recommends creatine supplementation alongside strength training for improving muscle growth in adults over the age of 55.

      3. Creatine improves mood and cognitive function

      Not only has creatine been shown to reduce mental fatigue, which could thereby help you to carry out more frequent/intense workouts, it has also been shown to aid with depressive disorders.

      ‘One review in 2021 on brain health in women found that women with a major depressive disorder who augmented their daily antidepressant with 5g of creatine responded twice as fast and experienced remission of depression at twice the rate of women who took only their antidepressant,’ Dr Sims tells WH.

      4. Creatine counteracts menopausal muscle, bone and strength loss

      For menopausal women, creatine supplementation in combination with resistance training has been shown to counterbalance muscle, bone and strength loss, by ‘reducing inflammation, oxidative stress and bone resorption, while increasing bone formation,’ Dr Sims explains.

      ‘The research suggests that menopausal women taking high doses of creatine (0.3g per kg a day for at least 7 days) may increase muscle mass and function,’ she adds.

      What are the side effects?

      The most common misconceptions around creatine are that you’ll gain weight, or experience bloating or gut issues. Newsflash: not true. ‘This stems from the original “bodybuilding” methods of loading creatine and taking 5g, four times per day, with 1g per kg of bodyweight with carbs,’ Dr Sims explains.

      ‘This combination creates an increase in cellular hydration (i.e. water retention), which can be associated with weight gain and bloating, but taking this amount (over the recommended dosage) is to blame, and the side effects are proven unfounded in women.’

      Strength and conditioning coach Andy Vincent agrees that how you take the supplement is what will determine whether or not you get on with it: ‘Creatine doesn’t dissolve in water, which can cause some women to get an upset stomach, but by starting on a low dose, splitting the dose throughout a day or trying buffered forms of creatine, you rule out the risks.

      ‘Other supposed issues are weight gain and water retention. Weight gain could be aligned with increased muscle tissue, which is one of the best reasons to take creatine, and water retention is intracellular, meaning that it occurs within your cells, and you will not visibly notice it.’

      The supposed kidney troubles you may have heard about are also nothing to panic about. ‘This is a common misconception based on the misunderstanding of creatine’s effects on creatinine and its role in kidney damage,’ says Vincent.

      ‘Creatine is the single most-researched supplement on the planet and no existing studies have reported an effect on kidneys, even when using dosages eight times higher than the recommended.’ Phew.

      Can it cause hair loss?

      If you’ve heard on the grapevine that creatine could cause hair loss, fret not. It’s BS. Vincent sets the record straight: ‘One study in 2009 documented hair loss due to an increase in the hormone DHT (dihydrotestosterone), which could cause hair loss, but this was a study on men and was only done on men who had a specific gene that made baldness more prevalent. It is not a concern for women and has never been observed in any other research.’

      Dr Sims concurs: ‘There is no existing literature to show that hair loss is a side effect of creatine supplementation.’

      Does it affect your sleep?

      Research has shown that supplementing with creatine monohydrate can slightly increase the number of high-energy phosphates in the brain. This can buffer the accumulation of adenosine and ATP between brain cells during wakefulness, which should reduce sleep hunger (i.e. how much you want to sleep), but may also shorten your sleep duration and reduce the time you spend in deep sleep. This is exactly what a study of rats showed. After the researchers added creatine monohydrate to the animals’ food for four weeks, the rats:

      Had an increase in the amount of phosphocreatine in the brain regions important to sleep

      Had less ATP in some brain areas

      Slept 32% less, which was driven by less deep sleep

      Had less “rebound” sleep after sleep deprivation

      Of course, we are not rats, and something to note is that creatine supplementation probably increases brain creatine more in them (about 30% in rats) than in us as humans (5 to 10%). In turn, creatine supplementation is likely to affect sleep more in rats than it is in us. As it stands, there is no published research into the effect of creatine on human sleep, but going on the above, it makes sense that creatine may reduce sleep duration, albeit reducing your sleep ‘hunger’.

      What form of creatine is best?

      It’s a resounding recommendation from Dr Sims and Vincent on creatine monohydrate. Both experts tout it for its bioavailability, meaning you’ll absorb more of the nutrients.

      Best creatine to shop now

      USN Pure Creatine

      The micronised form of pure creatine monohydrate supports muscle performance, growth and power.

      Tip: Avoid blends and products with a long list of ingredients. The purer the better.

      When should you take creatine?

      Both Dr Sims and Vincent are keen to clarify that creatine is neither a post nor pre-workout supplement.

      ‘The aim is to saturate all of your body’s creatine stores, so as long as you take it every day (at any time), you will reap the rewards,’ says Vincent.

      How much should you take per day?

      3-5g per day. ‘This will vary a little depending on your fitness level and body weight,’ Vincent says. ‘Start on the lower end of the scale if you’re petite and go higher if you’re an advanced trainer. It’s also recommended that vegans and vegetarians start at the higher end of the dosage range to get the most performance benefits.’

      ‘This is the ideal dosage proven to improve performance, brain health, bioenergetics and gut health, without any risk of bloating or gut issues,’ Dr Sims reassures us.

      How often should you take creatine?

      Providing your body is A-OK with it, take your creatine supplementation daily. As mentioned, you can split your dosage across each day, if preferable.

      Is creatine bad for you?

      Providing you stick to the recommended dosages advised by Sims and Vincent above and steer clear of blended products or products with a big list of ingredients, it’s totally safe. Use sites such as examine.com or labdoor.com to check whether the creatine supplement you’re considering taking has been tested and cleared for consumption.

      One more thing: make sure you don’t overdo it. If you haven’t taken creatine before, try taking just one and giving yourself a few days to see how your body reacts. Then, if all is well, you can continue with your regular supplementation.

      This article was originally published on Women’s Health UK. More

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      Beginners 5K Running Training Plan And How To Crush It In Just 6 Weeks

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      If the thought of participating in a full-fledged running race seems daunting, starting with a five-kay run can be an excellent way to build confidence and ease into the world of racing. Not only does the shorter distance sound more achievable than a 10km or longer race, but 5km runs also tend to attract a fun-loving crowd of runners who value camaraderie over competition. Follow this training plan to go from couch potato to 5km runner in 6 weeks!

      5k Training Plan

      This plan, designed by fitness guru Amy Dixon, will help you build from a walk to running 30 minutes without stopping. Do all walking and running at an intensity level that feels challenging, but comfortable. Feel free to switch the rest day, but make sure you have one full rest day each week. And don’t forget to stretch.

      Getting Started

      Now that you have the plan, let’s look at starting out with a few basic items. Choosing the right gear can help you prevent running-related injuries and ensures the support and comfort you need on your 6-week journey. On your rest days, you can browse through the WH Tech and Gear section which is packed with expert advice, reviews, products and helpful tips.

      Adidas Supernova+

      Nike Dri-FIT Fitness Swift

      Nike Women’s Dri Fit Race Run Vest

      Puma Run High Impact Ultraform Bra

      Aonijie Funky Running Hat

      Salomon 250ml/8oz 28 Soft Flask More

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      You Need To Try This 45-Minute Stationary Bike Workout!

      by

      If you’ve ever been to a spinning class, you know that the 45-minute interval ride will leave you high on endorphins and drenched with sweat, not to mention help you burn between 1,673 and 3,347 kilojoules (depending on how hard you ride, of course).

      But if you aren’t fortunate enough to get into one of the packed gym classes, you can still try this 45-minute spinning-inspired workout, designed by Flywheel Sports creative director Danielle Devine-Baum, to spin on your own. Just crank the playlist below—striving to pedal to the song’s BPM (beats per minute) unless otherwise indicated—and get riding.

      Spinning Class Necessities

      Ciovita Apex Cycling Shorts

      adidas Microfiber Towel

      Camelbak Podium Chill Race Edition

      Hey Siri, please play…

      Song #1: “Everybody Wants To Run The World,” Tears For Fears

      Flat road, time to warm up! Ride around 112 BPM. On a scale of one to 10, you’d be around a three. Once the song’s chorus hits, speed up each time. Halfway through the song, add a bit more resistance as your body starts to feel warmer and your muscles get ready to work.

      READ MORE: 5 Absolutely Insane Body Benefits Of A 40-Min Spin Class

      Song #2: “River,” Eminem [Feat. Ed Sheeran]

      You’re still warming up, but at this point, you’re getting into the ride. The speed is 90 BPM.  If you were running, you’d be at a jogging pace. On this song, alternate between second position (butt off the seat, hands on the front bar), third position (butt off the seat, hands on top of the side handles), and the saddle (butt in seat) while maintaining the speed. Two times during the song, increase your speed. Your resistance here is, on a scale of one to 10, around a four. By the end of this song, you should be sweating a bit!

      Song #3: “Walking In Memphis,” Marc Cohn

      You’re on a hill. On a scale of one to 10, your resistance is around a six. Your speed is 65 BPM. Each time the chorus hits, speed up your pace. You should feel slightly breathless on these intervals. On the first two, use third position when you push. On the last one, challenge yourself to push as hard as you can in the saddle.

      Song #4: “Work R3hab Extended Mix,” Rihanna [Feat. Drake]

      This is a slow, flat incline ride. Your speed is a 100 BPM. On a scale of one to 10, even though it is a rather flat road, you’re around a five on the resistance. Start in the saddle and then hit second position, focusing on stabilising the core. When you hit the saddle, speed up. Repeat this four times during the course of this song.

      Song #5: “Fallen Empires,” Snow Patrol

      This is a light hill. Your speed is a 74 BPM. On a scale of one to 10, start lighter than you want to at about a four on the resistance. Every 30 seconds, add a bit more resistance. By the end of the song, you should barely be able to hold your pace at 74 BPM. Alternate saddle and third position with every resistance change.

      Song #6: “Changes,” 2PAC

      Now you’re on a heavy hill. Your speed is a 55 BPM. Start in third position. Leaving the resistance high from the previous song, slow your legs down. You should be at around an eight on your scale of one to 10 resistance. It’s going to get really heavy. Each time the chorus hits, speed up as fast as you can through the resistance. If you find that your legs want to go faster than 55 BPM when you’re not on the chorus, add more resistance right away. This should be thick and challenging. Sit when you feel you need, then come out. Your power is in third!

      Song #7: “Gold Dust (Extended Mix),” Galantis

      This is a flat to a hill. Your speed is whatever you want! Take the resistance down while you’re in the saddle. The speed of the music is 128 BPM, but take a moment to ride lighter and hydrate. Once you feel ready, start to speed up as close as you can to the rhythm. Toward the end of the song, take the resistance to a five out of 10, come to third and ride the hill at 65 BPM.

      Song #8: “Silver Springs,” Fleetwood Mac

      Now you jog. Your speed is 88 BMP. Starting in the saddle, close your eyes, take a moment, and just ride. You’re riding at about a six on your scale of one to 10. Find third position when you’re ready. When the chorus hits, hit the saddle and go all out. Push as hard as you can. Repeat until the song ends.

      Song #9: “O.P.P. (Re-Recorded),” Naughty By Nature

      This is a light flat. Your speed is 98 BPM. On your scale of one to 10, you’re at a four. Starting in the saddle, just ride and find your breath. This song is about big changes in resistance. When the chorus hits, add as much resistance as you can while still holding your speed. When the chorus ends, take it off. Feel free to use second position when it feels good to come up.

      READ MORE: 5 Workouts That Burn More Kilojoules Than A Spin Class

      Song #10: “Thunder Road,” Bruce Springsteen

      Last song, last hill! Your speed is 70 BPM. Out of your 10, find a seven. Take the first half of the song to ride in third and notice how your body feels; energized and strong. As the second half of the song approaches, take a seat and start to remove resistance little by little. Take the last 60 seconds of the song to put your head down and push as hard as possible right to the finish line!

      You might also like Which Cardio Is Better for Your Body: Cycling or Elliptical Training?

      This article was originally published on www.womenshealthmag.com More

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      Do These 5 Things On Rest Days To *Actually* Recover

      by

      Allow us to explain. When it comes to reaching your fitness goals, rest and recovery are just as important as all those sweat sessions. Here’s why: when you exercise, you break down muscle fibres. As the fibres heal, they come back stronger. It’s that healing process that reshapes your body – but it only happens when you give your muscles a break. So do your body good by taking a workout breather. Here, some recovery rules that will ensure that you tone effectively in the end and use those rest days effectively.

      1. Get Enough Sleep

      Being sleep-deprived messes with your hormone levels and depletes your energy, resulting in ineffective workouts and cravings for sugar as a source of quick energy. What’s more, your body repairs itself best when you’re sleeping.

      Need some motivation to switch off that series? A study at Stanford University had 1 000 volunteers report the number of hours they slept each night. The people who got less than eight hours of sleep per night had higher body fat content. Aim for seven to eight hours a night.

      2. Take a Break

      Allow at least 24 hours between workouts and give yourself at least one day off every week. Usually, three to four days of strength training weekly is the most your body can handle. (In fact, you can get amazing results with just two a week.) A hard workout won’t help if you don’t allow adequate rest days.

      3. Feed your Muscles

      Studies show that getting a four-to-one ratio of carbs to protein within half an hour of your workout is the best way to offset muscle damage.

      4. Listen To Your Body

      Ignoring muscle soreness or tightness is like continuing to drive your car when the “check engine” light flashes on the dashboard: it just sets you up for bigger problems. If you start to feel pain during exercise, pause to stretch or stop your workout completely. Even better, make time to stretch before or after your routine to keep your body running at its best.

      5. Work Out The Aches

      The healing process sometimes creates adhesions, or scar tissue – those “knots” in your muscles that hurt like hell. Use a foam roller to massage away those adhesions and help keep your body in peak, pain-free condition. More

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      10 Insanely Challenging Yoga Poses That Will Build Serious Strength

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      There’s no shortage of hard yoga pose #inspo on the net these days. But what if you’re actually inspired to try one yourself? Where would you even start? Megan Hochheimer, founder of US-based Karma Yoga Fitness, who frequently posts her own impressive “physics experiments” (her words), shares the benefits of pushing the boundaries of your practice, the requirements for nailing next-level poses, and of course, 10 hard yoga poses to set your sights on along with some pro tips. (Note that many of these tricky poses have a variety of names; the ones included here are what Hochheimer calls them.)

      First and foremost, have fun with it: “Where else can you be a grown-up and get to be barefoot and roll around on the floor and breathe as loud as you want? In your yoga practice, all those things are welcomed, so there’s no reason why some of these tricky poses can’t be a fun adventure.”

      The Benefits of Hard Yoga Poses

      You’ll learn more about your practice.

      “Sometimes I’ll see something in a picture and I’m like, ‘Oh yeah, definitely I could do that.’ But then I end up laughing at myself because there’s no way,” says Hochheimer. On the flip side, with good prep work and practice, she’s nailed poses she never thought she’d be capable of. “It’s cool to find where those nuances are in your own body. That self-study is something that is so encouraged in yoga.”

      You’ll hone functional strength.

      “When you build that strength to get up and down off the ground, balance on one foot or balance on your hands, you’re honing those parts of your physicality that are going to help make all the rest of your activities of daily living so much more enjoyable,” says Hochheimer.

      You’ll finesse your proprioception.

      Other perks include working on your proprioception which, when dull, can lead to balance issues. “In most of these tricky poses there is this element of balance, whether one knee is on the ground, one foot is on the ground, you’re arm balancing, or you’re in an inversion,” explains Hochheimer. “When you start to build that, you’re building concentration and proprioception.”

      Asoka Eco Lux Dreams & Starlight Yoga Mat 

      Sattva Yoga Gear 2 Blocks & Strap

      Sattva Yoga Gear Black Meditation Cushion

      READ MORE: 8 Easy Core Yoga Poses That’ll Fire Up Your Abs

      The Hard Yoga Pose Prerequisites

      Don’t Take Yourself Too Seriously.

      Some poses could take years to master while you may be able to do others right away. “What’s really important is that we don’t take ourselves too seriously about any of it,” says Hochheimer. “If you’re going to approach this in a really competitive way, sometimes that invites injury. Whereas if you approach it in a playful way, and just stay with yourself through the process, I think that it’s a very healthy exploration.”

      Bail Like A Kid.

      Know this: You’re going to fall out of arm balances and inversions. “All of us who have learned how to do them fall in one way or another, so the more you can understand your body mechanics and how you do that, the safer you can be when you do have to bail.” When you’re a little kid, you’re riding your bike, you fall off, you roll into the grass and you’re not hurt that badly. So, before attempting any of these poses, just do some cartwheels and rolls on the ground to get back in touch with that part of yourself and practice safely falling.

      Really, Really Warm Up.

      The better you warm up, the better you’ll be able to get into these poses. And not for nothing, Hochheimer notes that they’ll look more aesthetically pleasing to boot. A 10-minute vigorous flow should get your heart rate up and muscles warm, but be sure to specifically target the areas you’ll use in each pose as well.

      Take Videos or Photos.

      “Sometimes in my head, I thought things were going to look one way, but then they look a different way in a picture or video,” Hochheimer says. “Viewing them afterwards helps me to make tiny adjustments or understand that I need to do my homework and develop more triceps strength with decline push-ups, or foam roll, or whatever it is. That helps you learn because you’re not just then repetitively going back into these patterns of failure.”

      Practice—And Consider Pro Help.

      Remember: These are hard yoga poses! “With all yoga, a lot of it is practice so just keep coming back to it,” advises Hochheimer. Working with an experienced teacher can help you to more safely and quickly nail them.

      Maxed Technical Crop Top

      Maxed Full-Length Leggings

      1. Camel Variation

      Expert Tip: Camel Pose is such a great opening of the front of our body that sometimes gets tight with a lot of our more strenuous Vinyasa. The arm variation here is a big shoulder stretch. Be sure to warm up your shoulders extra well before trying it.

      READ MORE: These Are The 4 Best Yoga Moves For A Toned Tummy 

      2. Peacock Pose

      Expert Tip: Remember that your legs are just as strong when you get upside down as they were when you were standing on them – keep them super active in this pose.

      3. Tripod Headstand Variation

      Expert Tip: Work on your scapular mobility before you try this one. To do so, hold a yoga block overhead between the hands at its widest angle. With straight arms, try to “push” the block towards the ceiling without shrugging your shoulders up around your ears. As you “pull” the block back down, don’t bend the elbows but do use the back muscles to create the sensation of the pull. Keeping squeezing the block between the hands through both phases of the movement. Repeat several times for scapular mobilisation.

      4. Baby Grasshopper

      Expert Tip: Sit on the floor with the right leg extending out in front. Step the left foot over the right leg and twist the torso to the right so that both hands come to the floor in line with the left foot. Press into the hands and bend elbows into chaturanga (upper arm parallel to the floor). Practise engaging the inner thigh to lift the right leg up (or use a block under the right hip to get lift-off). Lean towards the right inner arm and use core muscles to hold the body still as the left-hand grabs the right big toe.

      5. Eight-Angle Pose

      Expert Tip: This one grows out of that Baby Grasshopper. Work on your Chaturanga or tricep push-ups as prep work and focus on squeezing your inner thighs in the pose.

      6. Baby Crow Pose

      Expert Tip: If there’s a pose here to try first, it’s this one. It’s deceptively tricky-looking, but not as hard for most people to accomplish. It’s almost like a flying Child’s Pose. Start in a forearm plank, then walk your feet a little wider and start to tippy-toe in until you feel your knees touch the backs of your arms. Then, come into a Cat spine, look forward, and shift your weight forward.

      7. Split Pose Variation

      Expert Tip: Work on hamstring, quad, and hip flexor mobility before attempting this pose. You could try Pigeon Pose and half splits with blocks.

      8. Side Plank With Big Toe Grab

      Expert Tip: Here, you’re working internal rotation of one leg, external rotation of the other, core strength, and balance. The prep for balancing in this pose can be found in the Pose of Infinity: Lay on your right side with a yoga strap in your left hand. Rest your head on your right hand or arm. Extend both legs and try to keep the body in a straight line. Reach down and pull the left foot into the strap. Slowly extend the left leg up towards the ceiling. Use the strap in your left hand to control the stretch and hold the left foot up and focus on keeping the torso and right leg stable (try to limit the wobble forward and back). Repeat on the other side.

      READ MORE: Ease Tight Muscles And Lift Your Mood With This Quick First-Thing Yoga Flow 

      9. Bound Forward Fold

      Expert Tip: This one goes in the family of the Kneeling Compass (and it’s a prep for Bird of Paradise). The difference is that this one requires a bind, which means you’re taking double internal rotation of your shoulders. Use a strap in your hands as they come across your back to make it more accessible.

      10. Flying Split (Eka Pada Koundinyasana)

      Expert Tip: This balance-challenging pose is a partner to Kneeling Compass because it requires the same joint actions, hamstring flexibility, and external rotation of the top leg, internal rotation of the bottom leg. Work on your Chaturanga or tricep push-ups as prep work.

      *Words: Caitlin Carlson

      *This article was first published on Women’s Health US.

      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 Things To Look For When Buying A Hiking Backpack (Plus, 8 Amazing Ones To Buy Right Now)

      by

      Heading out for a hike is the perfect way to spend time with your friends, family or yourself. But before you search for your nearest mountain, there are things you need to know about hiking backpacks.

      We’ve got the lowdown on what to look for in hiking backpacks, the best ones and the essentials you need to pack.

      3 Things To Look For When Buying A Hiking Backpack

      1. Comfort

      A hiking backpack needs to distribute weight evenly. Seriously, the most important factor to keep in mind is comfort. No matter how many cool features it has, if the bag doesn’t sit comfortably on your back and shoulders, it’s not right for you.

      2. Size

      The backpack’s size is important; work out if you’d prefer a wider and shorter or longer and thinner bag. Obviously a bag that isn’t absurdly huge is first prize. But think about the duration of your hikes and how much you would need to take. Your needs for a short day hike (snacks/water) are different to a full-day hike (lunch, water, additional clothes). Internal storage becomes a big component here; it’s the difference between having enough room or having to take multiple bags.

      3. Padding

      The key to a comfortable backpack is a balanced load. Too little padding will not protect your body from the strains of weight and can cause painful chafing. Similarly, too much padding will cause awkward and uncomfortable pressure against your body, which might lead to soreness… or you standing in a strange way to ease the pressure. A decent backpack should have padding on the back panel, shoulder straps and hip belt strap.

      READ MORE: The 6 Greatest Recovery Tools That Ease Tight Muscles

      Best Hiking Backpacks You Can Buy Right Now

      1. Thule AllTrail

      Best For: Day Hikes

      All your gear is within reach thanks to the easy-access side zippers and front shove-it pocket. The dedicated hydration sleeve frees up space for other essentials like keys and snacks. There’s even an integrated rain cover so the weather will never be a problem.

      MRP 22 litre Hiking Backpack

      Best For: Budget Hikers

      Who says you need to spend a fortune to get a pack with great features? This quick-drying and durable day pack has cushioned straps, a padded back panel and a sternum strap for extra security and comfort. And the webbing and elastic cords allow you to attach a variety of accessories and items. Love!

      Salomon Outlife 20 Unisex Backpack

      Best For: Versatile Hikers On The Go

      Drawing on their trail-running expertise, Salomon has created a robust yet versatile pack that adapts to life on the move and new destinations (hey digital nomads!). Combining a comfy harness with multiple pockets, compartments and carrying solutions, this pack is just waiting for you to make it your own.

      Thule Stir

      Best For: When you need something lightweight

      The simple, clean design offers quick access via the top zippered mesh pocket and über organization for all your items.  If you want it even more streamlined, simply remove the sternum strap and hip belt. Plus, you can stash water bottles and other essentials in the expandable side pockets.

      MRP 30-litre Hiking Backpack

      Best For: Budget Large Day-Pack

      With many of the same features as the 22-litre pack above, you’ll get an extra 8 litres for those long day hikes where you need to pack food, water and perhaps a change of clothes. And at R899, you can’t go wrong.

      READ MORE: Long-Distance Trail Running: Here’s Exactly How To Prep And Push Through

      Salomon Out Night 30+5 Unisex Backpack

      Best For: Overnight Hikes

      Engineered for comfort on the go, this pack is ready for any fast-paced adventure up to 2 days. Clean, modern and with a harness system that lets the pack move with you, it doesn’t get much better than this. Bonus: there are gear attachments that put your poles, ice axes or accessories within easy reach. And a removable lid adds 5L of capacity.

      Thule Sapling

      Best For: Hiking with kids

      This child carrier is safe and comfortable, plus quick and easy to adjust to fit any parent. On-the-go adjustments are made even easier, as you can load your child from the top or the side of the carrier. The deployable sunshade means that your precious cargo is protected from the harsh sun. Plus, store water, nappies, clothes and other bigger items in the zippered compartment and use the extra roomy zippered mesh pockets for emergency items like snacks, toys and keys.

      Hiking Essentials To Take With You

      1. Comfortable shoes and socks

      2. A hat & sunscreen

      3. Water & snacks or a light lunch

      4. Flint / matches and a warm jacket

      5. A hiking backpack and accessories

      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.

      Kelleigh Korevaar

      Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

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      These Are The Stretches You Should Be Doing Before Race Day 

      by

      For those with a race coming up, here is a quick routine of running stretches that you should do the day before to get your body prepped for the race!

      This is especially important if:

      You’ve flown to the event and have been sitting in a cramped aeroplane seat.

      You’ve been tapering and your body is feeling cranky.

      You’ve been sitting behind a computer a lot the week before the race.

      Your muscles are tight from all the training you’ve been doing in the build-up.

      Runners typically develop tight hamstrings, shorter muscles and tightness in the hips and groin area. This tightness could lead to injury and less than ideal performance on race day.

      Follow this routine for a good pre-race stretch (you can do it the day after race day too, to help with recovery).

      Remember, your body might be cold when you start moving, so make sure you move carefully and with intention, holding poses longer than you would initially (or in a vinyasa flow class).

      READ MORE: These Pilates-Fusion Moves Strengthen, Lengthen And Tone

      1/ Downward Dog

      Good for: Tight hamstrings and calves.

      Start with: Get into downward dog position with your body forming a triangle. Many runners won’t be able to get their feet flat on the ground – and this is fine. Spend about 2 minutes in this pose pedalling out your legs by lifting one heel and then the other and then teasing your heels closer towards the mat. It’s also good for your shoulders.

      2/ Low Lunge

      Good for: Hip flexors, hamstrings and quads

      Start with: From Downward Dog, raise your right leg into the sky behind you and then bring it forward beneath you, placing your foot between your hands. Drop your back knee onto the mat and raise your hands towards the sky. You should feel a nice, deep stretch in the groin area. Hold for 10 breaths and then repeat on the other side.

      3/ Runner’s Lunge

      Good for: Hip flexors, hamstrings and quads

      Start with: From Downward Dog, raise your right leg into the sky behind you and then bring it forward beneath you, placing your foot on the outside and in line with your right hand. This is an even deeper stretch, especially if you keep your back leg lifted. Hold this for 5 breaths and then drop your back knee. Place your right hand on the inside of your right leg and gently guide it, so that it opens up more to the side, opening your groin up more. Hold for 5 breaths. Let go of your knee and see if you can plant both forearms beneath your shoulders, down on the mat, on the inside of your right foot. Try and keep both elbows on the mat. Hold for 10 breaths This will deepen the stretch even more. repeat on the other side.

      READ MORE: Have You Tried The Explosive Cardio Hopscotch Workout?

      4/ Toes Pose

      Good for: Preventing plantar fasciitis

      Start with: Kneel on the mat and curl your toes under then sit your back on your heels. Hold for 10 breaths. You should feel a great stretch on the underneath side of your feet. Then flatten your feet while pointing your toes behind you. Actively lift your knees into the air to feel a great stretch on the top of your feet. This is great for your shins and arches.

      5/ Butterfly Pose

      Good for: Strengthens and opens hips and groin

      Start with: In a seated position, back straight, legs out in front of you, bend your knees and bring the soles of your feet together. Bring your heels as close to your pelvis as they can go, without pain. Wrap your hands around your toes and consciously work your knees towards the floor for 10 breaths. You can also use your hands to peel the top part of your feet open, elbows pressed into your knees so that the soles are facing towards the sky. Hold for another 10 breaths. For an additional variation, lie down on your back and keep your legs in the soles-touching-knees-out position. Stretch out your arms reaching for the wall behind you. Hold for 10 breaths.

      READ MORE: The 6 Greatest Recovery Tools That Ease Tight Muscles

      6/ Seated spinal twist

      Good for: Loosening stiff spine, neck and shoulders

      Start with: Sit with your legs out in front of you. Cross your right leg over the left, knee pointed towards the sky and the sole of your foot on the ground. Place your left palm on the floor at the base of your spine. Reach your right arm across your body and push it against the outside of your right thigh, near your knee, to deepen the twist. Hold for 10 breaths. Repeat on the other side.

      7/ Cow Face Pose

      Good for: hips

      Start with: From all fours, cross your right knee over the left, stacking one on top of the other. Sit down between your legs rooting both sit bones on the mat. If one sit bone is higher than the other, rest on a block or blanket. This is a very tricky position for runners as hips are usually so tight. If you experience any pain or feel that this position is too hard on your body, try the reclined version, by starting with lying down on your back. Cross your knees and send your feet out to the sides. Hold on to your right foot with your left hand and your left foot with your right hand. Or if it’s more comfortable, hold your shins. Pull your heels in towards your body, then out to the sides and slightly up. Hold for 10 breaths, then reverse leg position and repeat.

      8/ Reclining Pigeon

      Good for: Releases tension and tightness in the hips

      Start with: Lie on your back with your knees bent, and your thighs parallel and hip-distance apart. Cross your left ankle over your right thigh. Reach your left arm through the space between your thighs and reach your right arm around the outside of your right thigh. Clasp your hands below your right knee and flex your left foot. If your head comes off your mat, place a pillow or block behind your head. Hold for 10 breaths and repeat on the other side.

      9/ Bridge

      Good for: shoulders, core

      Start with: Lie down on your back. Bend your knees and place the soles of your flat on the ground in front of your bum, toes facing forwards. With your arms placed alongside your torso, you should be able to touch your ankles with your fingertips. Now slowly, hold your core strong and lift first your lower back, then middle back, then upper back off the ground. Hold your hips up as high as you can for 10 breaths. Then release slowly back down. Do this a second time except with the second bridge, clasp your hands underneath you, opening up your shoulders more by rolling your shoulder blades towards each other and creating more lift. This is a great counterpose to running because we’re often hunched forwards.

      10/ Legs up against the wall

      Good for: Relieves tension in legs and feet and stretches hamstring and glutes.

      Start with: Sidle up beside an open wall space, with your hips as close to the base of the wall as is comfortable. Swing your legs up the wall and lie back. Rest here anywhere from 10 breaths to 10 minutes. This can replace a standard savasana. More

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      Long-Distance Trail Running: Here’s Exactly How To Prep And Push Through

      by

      There’s running, there’s long-distance running and then there’s long-distance trail running. And if hitting the tar or trails for a cheeky 5km wasn’t tasking enough, then tackling this terrain is exactly the kind of torture you will enjoy. But before you head off into the great outdoors, here are some practical tips to bear in mind.

      1. Your Training Should Be A Priority

      Modern trail runners are spoiled for choice when it comes to cutting-edge nutritional supplements, exercise regimes and gear, but speak to any trail runner after a major event, however, and you’ll hear the same tales of runners failing to finish due to altitude sickness, ripped up feet from ill-fitting shoes, or upset stomachs from eating too much of the wrong items at the wrong times.

      “A good mix of running and hiking, and knowing when to switch between the two will make it more enjoyable”

      To ensure your safety and enjoyment, the very first lesson for new runners is that your race journey doesn’t start when the race starts, but in the years and months leading up to that moment.

      READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

      2. Don’t Push Yourself Too Early

      According to Coach Rebecca Johansson who has a PhD in Exercise Science from the University of Cape Town, new runners should be patient and enjoy the journey. “A good mix of running and hiking, and knowing when to switch between the two will make it more enjoyable and will help keep your breathing and effort sustainable,” she recommends. “As you gain fitness, strength and experience you will feel more confident and comfortable running longer distances.”

      Getty Images

      3. Don’t Try To Do It All Alone

      This applies as much to your preparation for any run – where it will initially be critical for your safety that you follow a more knowledgeable runner who can offer you guidance on-the-fly – as it does to during the race event itself.

      “Having a pacer or supporter can be very helpful in order to make observations on whether you are disorientated or hallucinating, and can help decide if you need to rest, need certain nutrients etc,” explains Coach Rebecca. “For a 160km race, with nine checkpoints along the way, it’s possible to do the race without a pacer. You will need to ensure to restock your nutrients at each checkpoint to have enough until the next point.”

      4. Sign Up For An Exciting Race

      One of the most challenging trail running events is the annual Ultra-Trail® Drakensberg (UTD), in April, with races ranging from 21km to 160km. What it’s really known for, however, is its unparalleled vistas as runners cross the border between South Africa and Lesotho, with the trail incorporating and skirting some of the legendary features of the Drakensberg, including Sani Pass and the Twelve Apostles.

      “Most people run too fast early on in the race, not taking into account that they’re literally going to be running the entire day”

      READ MORE: How Triathlete Vicky van der Merwe Balances Training With Motherhood

      5. Make Sure You Keep A Steady Pace

      Pieter ‘Everyone calls me Pete’ Calitz finished sixth overall in last year’s UTD 100km race. A professional tennis coach, Pete got into trail running seven years ago and participated in several races in his home city of Cape Town and surrounds before he tackled the UTD for a new challenge.

      According to him, the most common mistake he sees on runs is incorrect pacing: “Most people run too fast early on in the race, not taking into account that they’re literally going to be running the entire day. If you can run in the last 20 or 30 kilometres, it’s going to be much better for you than having run fast in the first 30 or 40 kilometres and then literally walking or death-marching towards the end.”

      6. Get Good Miles On Your Legs

      Jo Keppler also ran the UTD in 2022, making the trip from her home on a farm outside Pietermaritzburg with the aim of improving her time in the UTD 160km. Avoiding 2021’s ankle injury, in 2022 she accomplished her goal of a sub-28 hour time, shaving more than two hours off her 9th place finish in 2021, to finish fourth overall this year.

      Your preparation for a new event should preferably take into account both the local terrain and a distance which is related to whatever you’ll be running on race day. Jo left nothing to chance: she and a friend ran 226km along the Drakensberg Grand Traverse over 89 hours without any support a month before the race. “We were up in altitude most of the time, it was very wet on the escarpment and conditions were really difficult. So I think that really toughened me up,” she says.

      “Always have back up plans. If you are not acclimated to the area, the sympathetic nervous system is in overdrive”

      According to Pete, variety is key: “To run 100km you have to mix up long runs with a lot of climbing and you have to do some speed, so I just do a mix of some track work once a week and do lots of climbing up the mountain – even if it’s just for beers or coffees – and then every couple of weeks I do some long runs. I did a road marathon before the UTD race which was a way to run 42km.”

      READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

      7. Prepare For High Altitude So You Have Low Stress

      Preparing yourself for the possibility of altitude sickness is also important in the Drakensberg. “Always have backup plans. If you are not acclimated to the area, the sympathetic nervous system is in overdrive which could make you more susceptible to GI distress,” explains Coach Rebecca. “If this happens, you need ‘back up’ food and drinks you can try. Some athletes will rely more on liquid nutrition as a backup, or slow down to get food down.”

      Jo agrees: “A lot of people get quite nauseous. From my experiences you really need to slow it down and drop your heart rate and keep eating, because then people stop eating and drinking and that makes it ten times worse. So I try to eat something every hour on the hour, even if I don’t feel like it.”

      Getty Images

      8. Make Sure You Fuel Yourself Correctly

      Marthinus Stander, the General Manager for the Premier Resort Sani Pass Hotel (a favourite venue for runners tackling the various Drakensberg races due to the location and runner camaraderie there), started road running eight years ago before getting hooked on trail running after moving from Durban to Sani.

      He explains that running in extremely cold and rainy conditions can suppress a runner’s appetite. “You’re so cold that all the blood has flowed to your skin to try to keep you warm in that environment. There’s no blood going to your stomach to process the food that you’re putting into it,” Marthinus says. “So the liquid diet that you’re on for that period works. There’s a bit of comfort in eating a handful of nuts or chewy sweets or a little race bar, but to actually have a sandwich is going to be  hard to get down.”

      According to Jo, nutrition has been a case of trial and error for her, but she feels she’s finding a good balance now. “I use Hammer gels and Hammer bars, which are all-natural. And then I use Maurten drink mix and Tailwind, so that’s like specialised nutrition which you don’t get at the refreshment tables,” she says. “So I’ll carry those and my cashews and dates, and at the tables, I’ll have some fruits, bananas and potatoes.”

      “A month before the time, I did the whole UTD route, broken up into 15km pieces. I think that played a massive role”

      9. Get To Know The Area

      Although trail runners can rarely spend months at their race’s venue beforehand, a site recce to familiarise yourself with the environment and soaking up local knowledge is a good idea.

      Marthinus recommends that runners prepare for new races by studying the actual routes they’ll be running while under less challenging conditions: “A month before the time, I did the whole UTD route, broken up into 15km pieces. I think that played a massive role, especially the pieces I was going to do at night.”

      “A lot of people will come back to do a recce for the UTD next year, and they’ll sit with me and say, ‘Right, how do we get from here to there? How tough is this?” he shares. “I have the knowledge to give to these people and say ‘This is how it works. Let me run with you for 10km or put you in touch with a farmer in that part of town who will allow you to run through his farm to a checkpoint.”

      Getty Images

      READ MORE: Meet Blue Health Travel, The New Water-Focused Jet-setting Trend

      10. Take The Leap

      When it comes to destination trail runs – aimed at all skill levels – it’s easy to see why the Drakensberg region attracts runners from across SA and the world. Whether your breath is taken away by the majestic mountain ranges, the biting cold, the high altitudes or your over-optimistic pace, there is something about the great outdoors.

      Apart from the UTD, two other trail runs in the Drakensberg which are worth investigating are The Giant’s Cup in May and the Sani Stagger in November.

      If all you want to do is just hike these routes and appreciate the beauty at your own pace, that’s also an option with The Giant’s Cup’s ‘Hiking Giants’ event. More