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

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

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

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

      READ MORE ON: Fitness Gear WH Tests It More

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      Exactly What To Consider When Choosing A Sports Bra

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

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

      READ MORE ON: Fitness Fitness Gear Style Style Tips More

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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      adidas Just Dropped A New Ultraboost 22 Colorway And We’re Obsessed!

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      We’re not saying you have to look like you’re about to walk a catwalk when you get into your gym gear, but it seriously helps. Not even a good pre-workout beats the motivation that a cute new gym set or pair of trainers can give you to get up and work out. And we have a feeling the new adidas Ultraboost 22 colours are going to be exactly that.
      This week, adidas launched their new colorways for their Ultraboost 22 line (one for men and one for women) and they are everything that someone who loves a bit of colour would run to get. I mean, does it get better than this?

      READ MORE: 15 Best Running Shoes for Women + How to Pick The Right Trainers for You
      But besides the obvious fashion benefits, there are plenty reasons to run to get the new adidas Ultraboost 22 for your next run.
      6 Reasons We Love The adidas Ultraboost 22:
      1. It’s Female-Focused
      The women’s Ultraboost 22 model was created by an all-women team and provides runners with 4% more forefront energy return than the women’s Ultraboost 21.
      adidas also tapped into women-specific anatomical insights by using an online anatomy database of 1.2 million foot scans, conducted and analysed by footwear and technology researchers Jura, Žabkar & Džerosk in 2019. Because of that, they have been able to tailor the UB 22 to create a 360-degree fit improvement for the female foot.
      It has a narrower heel, a lower instep and keeps the unique S-curve heel. It is designed to work in harmony with the heel counter to let the Achilles tendon move more freely.
      We just love a brand that takes the time to design their product with their female customers at the forefront, and adidas has done that time and time again. Hello, feminist icon!

      READ MORE: “I Tried The New Apple Watch Series 7 And I’m Totally Upgrading ASAP”
      2. It’s Ocean Friendly
      Designed with our oceans in mind, the Ultraboost 22 includes a CONTINENTAL™ natural rubber outsole and an upper made with yarn containing 50% Parley Ocean Plastic. In fact, adidas has committed to 9 out of 10 of its articles featuring a sustainable technology, material, design or manufacturing method by 2025, and to achieving climate neutrality by 2050.
      And if you want to shop the UB 22 in a sustainable way, last year, adidas launched its most sustainable store in Africa in the V&A Waterfront.
      The make sure of this, the store goes through LEED certification (Leadership in Energy and Environmental Design) in accordance with the U.S. Green Building Council’s LEED rating system which aims at providing a framework for healthy, highly efficient green buildings.
      3. The Energy Return Is Better
      The new upper and LEP torsion system combine with the iconic BOOST midsole to deliver superior energy return. Through these improvements, you will give you 4% more energy return than the Ultraboost 21 for women.
      4. It’s More Responsive Than Ever Before
      The adidas Linear Energy Push (LEP) is an evolution of the torsion system which works in harmony with the boost midsole and the newly designed outsole for more responsiveness than ever before.

      READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them
      5. The PRIMEKNIT+ Has Been Refined
      The refined PRIMEKNIT+ forged zones are made with yarn containing 50% Parley Ocean Plastic, providing an adaptive fit, while still being ocean-friendly. We love that!
      6. There’s Something To Suit Everyone’s Style
      These are actually nine colour ways you can choose from. You can buy them at adidas Concept Stores around SA and online at adidas.co.za. We’re ready to lace up our new loves!

      READ MORE ON: Fitness Gear gear More

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      “I Tried The New Apple Watch Series 7 And I’m Totally Upgrading ASAP”

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      It’s no secret that I’m an Apple Watch devotee. At this point, it feels a little bit like Christmas morning when I get word about a new watch model being released. But part of the magic of the Apple Watch is that every iteration really does feel like you’re getting a new, novel product with bells and whistles you didn’t even realize you wanted – until you have them. After getting a look at the Apple Watch Series 7, that was the case for me once again.
      The Series 7 (as well as the latest watchOS 8 software) boasts some subtle upgrades that make it more wearable than previous models, like a larger screen display, gorgeous new colourways (I love my gold-silvery Starlight watch face), and better battery life. But after wearing the Apple Watch Series 7 for several days around the clock, it’s clear to me the upgrade will only make my wellness routine even stronger with some surprising new bigger and better features.
      READ MORE: 15 Best Running Shoes for Women + How to Pick The Right Trainers for You
      Ahead, a rundown of the fresh features I’m most excited about, and how they’ve helped me day to day. (The Series 7 officially launched October 15 and you can order it here.)

      It has multiple new health and fitness features.
      The Series 7 includes a new Mindfulness app that prompts you to take a minute to reflect throughout your day. The Reflect feature in the app instructs you to pause and use the time to notice your thoughts as they go through your mind. As a busy person constantly hustling from a workout to a meeting to an event, even those reminders for 60-second pauses make a difference for my mental well-being.
      When it comes to working out, the Series 7 also includes Tai Chi and Pilates as workout types in the Workout app. But the workout update (on watchOS 8, so you don’t need the Series 7 to use it!) that really blew my mind is the new fall detection feature that can now detect falls during workouts, like if you tumble off your bike while outdoor cycling. Safety first!

      READ MORE: 12 Bonnie Mbuli Wellness Quotes To Keep You Motivated
      Lastly, I started noticing a little cheerleader voice coming from my wrist when I would, say, close my Move ring or hit a mile marker on a walk or jog. The Series 7 includes new voice feedback via the built-in speaker (or through your AirPods or other Bluetooth headphones) that automatically announces workout milestones and Activity ring progress. For me, this means less glancing down at my Watch to check my stats, distance, time – and more head in the game during all my workouts.
      It charges faster than before.
      The Series 7 has a battery life of 18 hours, and it juices up 33 percent faster compared to the Series 6. This is super-helpful for me right before bed, when I need a little extra power on my Watch in order to keep it charged through the night to track my sleep.
      It includes a keyboard to make responding to texts and emails a breeze.
      As much as it pains me to let the outside world interrupt my workouts, there are plenty of times where I need to respond to a time-sensitive text or email. Up until now I’ve used voice dictation when absolutely necessary, which isn’t always the most accurate on loud city streets.
      READ MORE: Busy With Work All The Time? Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      The Series 7 has two larger font sizes to make messages more readable, as well as a special keyboard that lets you slide your finger over the keys to “messy type,” as I like to call it – and it autocorrects spelling errors and anticipates your next words to make your communication quicker (and less disruptive!).
      *This article was originally published on Women’s Health US

      READ MORE ON: Fitness Gear gear tech WH Tests It More

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      15 Best Running Shoes for Women + How to Pick The Right Trainers for You

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      Finding the right running trainers for you is just as important as correct form and technique. (And, yes. That includes getting your running warm-up and cool-down done, too. No skipping!). Plus, with it being a new year, it’s a pretty good time to treat yourself and get all kitted out.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      Why are good running shoes so important?
      Making sure you have the right running shoes is a point certified strength coach and footwear expert Emma Kirk-Odunubi stresses, especially because different runs demand different footwear:
      ‘As your distance increases many people generally want to increase the cushioning level of their shoe. For (postponed) half marathon or marathon runners, having greater cushioning over longer distances can have its benefits.’
      But we get it: good running shoes are an investment and the price tag can often exceed what you’d budgeted to spend on new takkies. With that in mind, we’ve rounded up a mix of the best women’s running trainers so you can shop to your feet and budget’s content.
      What to look for in running shoes for women

      Cushioning: This helps the ground feel softer underfoot and encourages ground-contact stability.

      Weight: Lighter shoes typically have less cushioning, giving an increased rebound off the ground. They’re designed for speedy splits and powerful runs. For longer distances choose heavier shoes with more cushioning.

      Drop: This is the difference in the cushioning level from the rear foot to the forefoot. The lower the drop, the more conducive the shoe is for a speedy running style. Speed shoes will tend to have around a 4mm drop.

      READ MORE: How Much Muscle You Build Running Ultimately Depends On How You Run
      Best Cushioned Running Shoes
      1. HOKA Clifton 8

      Best for: Long distance training
      Weight: 215g
      Drop: 5mm
      How much? R2 599.95

      The Clifton 8 from Hoka are a dreamy neutral, cushioned shoe that gives you consistent support without weighing you down. Perfect for taking on longer distances, they offer a stable ride as you pound out the kilometres.
      ‘They’re a shoe I don’t think about being on my feet and I mean that in the best possible way. I can run for [kilometres] and [kilometres] of marathon training without feeling the time in my feet,’ says runner Francesca Menato. ‘There’s enough bounce that you don’t feel like you’re missing out on something super responsive, but mostly they’re an incredibly comfortable shoe.’
      You can wear them for any distance but they’re not designed to give you as much bang for your buck if you’re trying to knock out a 5km PB. That said, they’re a great all-rounder.

      2. Nike Air Zoom Pegasus 38

      Best for: All-round training
      Weight: lightweight
      Drop: 6mm
      How much? R2 399.95

      Runners LOVE ‘workhorse with wings’ Nike Pegasus trainers. A bounce around in these will have even the most tentative of joggers drawing up their marathon training plans. Signature responsive foam, a breathable upper and a wider fit at the toes mean you can clock up distances comfortably and recover swiftly, ready to take flight again.
      Having tried every type of Nike ‘Pegs’ since the 32s, Francesca Menato, took these for a spin.
      ‘I was in a committed relationship with the Pegs for years but we had to part ways a few iterations ago as they made the sole firmer and the shoe base narrower. So, sceptical but always hopeful, I tried the Pegasus 38. They may just be the middle ground between the old and new. A wider shoe with an update to the lacing, these feel secure and comfortable.’
      ‘For me, they take the term “neutral shoe” to the next level. They feel like the running trainers you could truck along in for [kilometres] and [kilometres].’
      Nike Air Zoom Pegasus 38R 2 399.95BUY NOW
      3. Adidas Ultraboost 21s

      Best for: Road running
      Weight: 340g
      Drop: 10mm
      How much? R3 599

      Here are the specs you need to know before adding to basket – a sock-like fit with 6% more cushioning than previous Boost iterations; Primeblue material made with Parley Ocean Plastic (Adidas’ recycled high-performance fabric) and no virgin polyester; supportive heel counter and 115% increase in forefoot bending stiffness to make them your most responsive trainers yet.
      Be aware, they are heavier than the UB20s and as such definitely lend themselves to easy, longer mileage over a speedy 5k.
      Adidas Ultraboost 21sR 3 599BUY NOW
      READ MORE: 10 Steps To Becoming A Runner, According To Running Coaches
      4. Saucony Ride 14

      Best for: All-round training
      Weight: 238g
      Drop: 8mm
      How much? R2 649

      Lighter (and faster) than previous models these stealth-cool women’s trainers signal you know your sport. Designed with a durable outsole and PWRRUN cushioning, you’ll be springy, supported and stable as you get going. A firm run-favourite of Fitness Writer Morgan Fargo, these shoes are basically everything we love in a running shoe and more. Cheers, Sauc’.

      5. Asics Novablast 2

      Best for: Neutral runners who want extra propulsion
      Weight: Lightweight
      How much? R2 499

      If you’ve ever wanted to feel like you’re running on a mini-trampoline – in a brilliant way – these Asics Novablast will do that and then some. The propulsive nature of the foam midsole means every step you put in will be energised, cushioned and keep you trucking on when the kilometres rack up.
      Shave seconds off your 5k, stay cool with a breathable upper or just enjoy the feeling of running on more cushion than you thought possible – Novablast are the running shoe for you.

      6. HOKA Carbon X 2

      Best for: Distance racing (and other bouncy long runs)
      Weight: 198g
      How much? R3 499.90

      You say cushioned, HOKA says cushioned. Another trainer that utilises the carbon plate, these shoes feel less aggressive in their propulsion than some of their counterparts. So, if you like the idea of super light, bouncy running shoes that secretly give you a helping hand in turning over your feet, we’ve found them. Ideal for springing your way through longer kilometres.

      7. On Running Cloudflow

      Best for: 10km race training
      Weight: 235g
      Drop: 6mm
      How much? R2 899

      A newer ON Running shoe, the Cloudflow, combines their Helion™ super foam along with a curved heel for ‘better hold, durability and comfort.’
      Basically, they’re going to feel light on the top of your foot, super cushioned underneath and cool thanks to the ventilated mesh. The new rubber traction base will also keep you more stable on slippery wet roads.

      READ MORE: This Is What Running In A Face Mask Does To Your Skin
      8. Nike Air Zoom Tempo Next %

      Best for: Speed training
      How much? R3 899

      Designed to go the distance, this Nike iteration of the cult-followed Next % trainers are the everyday companion for comfort and durability. The visible Zoom Air unit (the round disc) gives springy cushioning while the Nike React technology in the heel is lightweight to help keep your stride as efficient as poss.
      Be aware these are designed specifically for shorter ‘tempo’ runs. Hence the name. If you’re looking for an all-rounder, check out the Nike ZoomX Invincibles below.
      Nike Air Zoom Tempo Next %R 3 899BUY NOW
      9. New Balance Fresh Foam 1080v11

      Best for: Beginner distance running
      Drop: 8mm
      Weight: 230g
      How much? R2 599.90

      Cushioned, stable, lightweight – three words we love to hear when it comes to trainers that’ll more than do the job. A running staple, New Balance Fresh Foam is a style that’s been around for aeons – fortunately for us, they just keep making it better. This latest style has enough support for long-distance runs whilst the foam and cushioning helps you pick up speed too.
      New Balance Fresh Foam 1080v11R 2 599.90BUY NOW
      10. Skechers Max Cushioning Premier

      Best for: Runners on a budget
      Weight: 213g
      Drop: 6mm
      How much? R1 499

      Skechers Max Cushioning Premier shoe adds extra comfort to your run (without weighing you down in the process) while letting tired feet breathe as they work. Cushioned, lightweight and breathable, these gems come in at under R1 500.
      Skechers Max Cushioning PremierR 1 499BUY NOW
      11. Nike ZoomX Invincible Run

      Best for: Injury-prone runners
      Weight: 253g
      Drop: 8.4 mm
      How much? R3 499

      One of Nike’s most popular running shoes for women (The React Infinity Run Flyknit 2) has had a revamp: enter the Nike ZoomX Invincible Run women’s trainers.
      ‘Injury plagues runners of all levels and it can be something that stops people from joining the sport or rejoining post-injury,’ says Brett Holts, VP of Nike Running.
      So what makes these so special? According to the brand, it’s ‘The Nike ZoomX foam, [it’s] our most responsive and soft foam—and we used a lot more of it than you’d find in most everyday Nike running shoes.’ They counteract the instability that comes with extra foam with the ‘rocker’ shape.
      After 12 weeks of testing, Nike found that these trainers had similar results to their predecessors. A study conducted by the BCSMRF showed that runners wearing those shoes had a 52% lower injury rate than those wearing the control shoe. So, if you’re constantly bemoaning a sore-this or a pulled-that, it might be time to invest in some kit that quite literally was made for the job.
      Francesca Menato was a bona fide Infinity React super fan and can attest that this latest iteration is just as bouncy and that the increase of a few grams can’t be felt. Nike wants to ‘make running feel easy’. In these, it’s certainly easier.
      Nike ZoomX Invincible RunR 3 499BUY NOW
      READ MORE: 10 Steps To Becoming A Runner, According To Running Coaches
      Best ‘Smart’ Running Shoe For Women
      12. Women’s UA Flow Velociti Wind Running Shoes

      Best for: Neutral runners who like to track their stats
      Weight: 227g
      Drop: 8mm
      How much? R3 499

      Under Armour’s speed-friendly running shoe comes with a personal running coach that when connected to MapMyRun™ tracks your stride length, cadence and pace and coaches you in real-time. As for the shoes, these kicks are designed for shorter, sharper sessions but unlike some running trainers designed for speed work, they still come with decent cushioning. The sole is shaped with a slight rock to propel you with every stride. Why thank you.
      Women’s UA Flow Velociti Wind Running ShoesR 3 499BUY NOW
      Best Road Running Shoes For Women
      13. Saucony Endorphin Shift

      Best for: Runners looking to up the distance
      Weight: 269g
      Drop: 4mm
      How much? R2 799.90

      So. You’ve completed the Couch to 5k app, you’ve been running on the reg and you’re looking to take it to the next level. These are the shoes for you. The Saucony Endorphin Shift promises to make every run feel easier – and it really delivers. How, you ask? The PWRRUN cushioning feels super plush, and the SPEEDROLL technology enhances each and every stride to keep you moving forward.
      Saucony Endorphin ShiftR 2 799.90BUY NOW
      14. Brooks Running Ghost 14

      Best for: everyday road runners
      Weight: 255.1g
      How much? R2 599.90

      Designed for a soft and smooth ride these Ghost 14’s are perfect for road running, with the midsole offering you that easy, comfortable glide from landing to toe-off. The cushioning isn’t too squishy either so you still feel supported and, importantly, won’t even notice the transitions as you run.
      Brooks Running Ghost 14R 2 599.90BUY NOW
      Best supportive running shoes for women
      15. Saucony Guide 14

      Best for: Cushioned support
      Weight: 244g
      Drop: 8mm
      How much? R2 799.90

      Looking for extra comfort when you run? The Saucony Guide 14’s are the kicks for you. Reliable, cushioned, with a fluid feel from heel to toe, you’ll be supported your whole run long. Plus, with reduced bulk, you’ll feel light and free as you stride. Love that.

      *This article was originally published on Women’s Health UK

      READ MORE ON: Fitness Fitness Advice Fitness Gear Running WH Tests It More

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      in fitness and body

      5 Workout Shoes That Are Perfect For Training At Home

      by

      Here’s the thing about working out at home. When you’re at the gym, you’re in a controlled environment. The flooring has been specifically selected with exercise in mind. The only obstacles in your path are the weights you didn’t pack away (tsk, tsk). But at home you may find the terrain less than ideal. Were you thinking of broad jumps when you laid down those shiny porcelain tiles in your dining room? And does your dog / cat / toddler keep a respectable distance during your weekly Zoom Zumba class? Didn’t think so. That’s why your choice of workout shoes matters more than ever now that you’re training at home. Here are the WH team’s tried-and-tested staff picks.
      Reebok NanoX

      The latest iteration of Reebok’s Nano trainer has the same great stability that previous versions were known for, but with even more support, thanks to extra reinforcement around the heel and a wider base at the back. These cool-looking workout shoes hold up well in lateral movements (speed skaters; avoiding the dog), jumping and one-legged moves like lunges and “Oh, sh-, Gemma, get out the way!” The woven upper allows your toes to flex freely but seems more durable than regular mesh. Rubber reinforcement in the front further reduces the chances of a toe breaking free during repetitive skipping or jumping.
      READ MORE: 7 Best Trail Running Shoes For Women In 2020, According To Athletes And Experts 
      Deputy editor Wanita Nicol says: “What makes these really great workout shoes for home is the seriously grippy outsole. I jumped around freely and never felt like I was in danger of slipping, even on parquet flooring. It’s roomy enough for broader feet — if yours are narrow, like mine, I’d recommend a thicker sock. The forefoot is springy, which is great for shuttle sprints, but I wouldn’t wear these to go for a run. For functional training, they’re awesome! And they look so hot with dark jeans.”

      Puma Provoke XT

      The WH team have worn many a Puma cross trainer into the ground, but the Provoke has to be the hottest one yet. We’re all a little obsessed with the geometric styling and hot pink details. Although the Provokes have more going for them than their flashy good looks. These are great home workout shoes if your house has hard floors or you’re training outside on, say, paving, as the soft, bouncy PROFOAM midsole offers excellent cushioning. They’re also super grippy and stable.
      READ MORE: 6 Exercise-Friendly Face Masks And What To Look For When Buying Them
      Digital editor Gina Beretta says: “First off, I really like the look of these ones! You can easily go from workout mat to coffee date in these — they have major street style vibes. I did a HIIT workout in them and I felt that they were really supportive and flexible. My foot didn’t move around inside the shoe at all and it didn’t feel like I was wearing a ‘sock’.”
      Senior copy editor Leigh Champanis-King says: “These shoes are so great for working out in. They give lots of support and are really stable during a high-intensity workout. My feet don’t slide around inside, but they’re roomy (no squished toes!), and the PROFOAM midsole is light and bouncy and so comfortable to jump around on.”
      Nike Metcon 5

      Nike has always made great workout shoes, but, dayumn, they’ve upped their game with the Metcon 5. If you’re familiar with the Metcon 4, the 5 has more cushioning, but doesn’t sacrifice grip. You can jump, sprint and change direction quickly without losing your footing. You could even do a short run, but not more than 5 kays max. They’re nice and pliable, so they move with your foot, but are still stable enough to prevent rolling an ankle. They also have a few bonus features: For starters, they’re available in UK size 2.5. through 9. Non-sample size women, rejoice! They also come with 6mm inner soles that you can slip into the shoes for an extra lift in workouts comprising moves like wall balls, snatches and thrusters.

      Key account manager Jeanine Kruger says: “The Metcon 5 is comfort in every way. They fitted like a glove from the moment I tried them on. I have had shoes which I had to replace in a month as the material is too soft for the hardcore exercises CrossFit demands, but the Metcons have a durable material which keeps all toes and feet well cushioned inside the shoe (no holes coming up or any material tearing loose from the soles). And if you hit your feet with a skipping rope doing double-unders, you will not feel a thing. Another great feature: The added 6mm inner soles. Definitely a money-saving technique, as I don’ t have to worry about buying extra lifting shoes for weightlifting activities. Doing single-leg squats has never felt better! The shoes are also easy to clean; you can literally just wipe off dust or any marks. It’s versatile, durable, and on top of its game.”

      Under Armour HOVR Apex

      The HOVR Apex features Under Armour’s Tribase technology in the sole, designed for extra stability, especially in workouts where you need to change direction very quickly. And stability should certainly be its middle name. It almost feels like you’re wearing a brace. If you struggle with ankle instability and are prone to twisting or spraining ligaments, this is a really good option. Because it’s not quite as grippy as some of the other shoes we’ve tested, it performs really well on carpets. There’s no chance of getting stuck as you jump around. Keep it in the workout space though – it’s a little heavy for running.

      Deputy editor Wanita Nicol says: “These are among the most stable workout shoes I’ve ever trained in. Thanks to clever lacing design and a reinforcement around the midfoot, my narrow feet felt supported, even wearing a thin sock. They are a little snug when you pull them on, but UA seems to have thought of that — there’s a loop on the heel that makes it easier. They also have good ventilation so my feet don’t get hot and sweaty when I train.”
      adidas Primeblue Ultraboost 20

      adidas Primeblue Ultraboost 20
      R 2999
      BUY NOW

      A recent worldwide study of internet search results across 40 countries by SportsShoes.com revealed that the Ultraboost is the most popular running shoe in both South Africa and the world: 32 out of 40 countries search it more than any other running shoe and it averages 327 000 searches a month! To be honest, we weren’t really surprised. It’s an awesome running shoe for any distance and a firm favourite of many of us here in the WH office. And despite technically being a running shoe, it can also handle a home workout. The upper hugs your foot snugly, but the Primeknit material prevents your feet from feeling squashed. The signature Boost foam in the midsole propels you forward with every step.

      Content creator Cally Silberbauer says: “I’ve used these shoes for road runs as well as HIIT workouts and they’ve delivered in every way. There’s a great ankle support system which is a winner for me as I do tend to roll my ankles when running (weak ankles!). The Ultraboost range always has a great energy return or bounce factor and the 20s are no exception. All-in-all, my feet are always happy working out in these beauts!”  

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