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

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

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      11 Padel courts in Dubai to smash your game

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      If there’s one sport that has grown in popularity over the years, it’s Padel Tennis with numerous courts around Dubai.
      While there’s no denying that the sport is gaining momentum in the region, a few people what the game is actually about. Overall, the game is played with solid racquets and a depressurized tennis ball.
      Now, there are several clubs and venues in Dubai that offer padel tennis facilities for players to enjoy. These clubs typically provide well-maintained courts, equipment rental, and coaching services.

      The sport was first invented in 1969 by Enrique Corcuera, a Mexican businessman, at his home in Acapulco, Mexico. As he didn’t have enough space for a full-sized tennis court, so he improvised by creating a smaller court with walls around it. He initially called it “Paddle Corcuera.” The game’s walls were used for rebounds, adding a squash-like element to the sport.
      Eventually, the sport gained global recognition. During the 1990s, padel began to spread to other countries, including France, Italy, and Portugal, while its popularity surged in Spain, which today is the global hub of the sport. The Padel Pro Tour (PPT) was established in Spain in 2005, attracting international attention, with some of the best players coming from Spain and Argentina.
      Today, padel is one of the fastest-growing sports worldwide, with millions of players globally. It’s popular because it’s easier to play than tennis (since the court is smaller and the technique less demanding) and is highly social, usually played in doubles format. The sport’s rise is especially prominent in countries like Sweden and the UAE, and it has become a popular recreational activity in many urban areas worldwide.
      The sport continues to evolve, with an ever-expanding global community of players, including many high-profile athletes and celebrities joining in on the action. so, if you’re thinking of giving this new buzzword in the sporting community a shot, we’re here to help.
      To get back into the fitness game, Emirates Woman has curated the ultimate guide of where to book your next friendly match.
      The Lob

      The Lob is home to a new padel haven. Located in Al Quoz 3, the expansive venue boasts six premium indoor padel courts in a signature sage green hue, two multifunction studios—The Move Room, featuring infrared technology for heated and non-heated yoga classes, and The Align Room, home to six Peak Reformer Pilates machines. More than just a fitness club, The Lob is a holistic sanctuary for wellness, fostering a community where individuals connect through padel, Pilates, and shared goals. Complementing the experience, The Dose by Chef Silvena—Dubai’s renowned healthy café—will offer energizing elixirs, vibrant superfood bowls, and guilt-free treats, making it the perfect post-workout retreat. This exciting launch is set to elevate Dubai’s dynamic fitness landscape.
      For more information visit @thisisthelob
      Taj Exotica Resort & Spa, The Palm

      This property offers a stunning beachfront padel court located on the East Crescent of Palm Jumeirah, combining luxury with sport in a serene oceanfront setting. Open daily from 8am to 8pm, the court can be booked for 90-minute sessions at AED 180 for hotel guests and Dhs280 for outside visitors, with racket rentals available at Dhs25. Guests can enjoy chilled water, music, and even protein shakes during their game, making it a premium padel experience. ​
      For more information visit tajhotels.com
      Padel Edition

      With 8-indoor padel courts, 60,000 sq ft facility, Padel Edition provides ample space for players of all levels to enjoy the game. The club’s contemporary design and comfortable lounge areas create a welcoming environment for players to relax and socialize. To complement the active lifestyle, Padel Edition’s Baristro serves up a delicious selection of healthy and nutritious food and beverages. Beyond the courts, Padel Edition offers a range of facilities to enhance the overall padel experience. A dedicated recovery zone features contrast therapy to help players optimize performance and reduce muscle soreness. Additionally, a versatile studio space that will host stretching, mobility, and yoga classes, ensuring a well-rounded approach to fitness. Located in Warehouse 1, Street 18, Al Quoz 1, all bookings can be made here.
      For more information, visit padeledition.ae 
      700 Padel & Fitness Hub
      The top-notch facility is designed to cater to your padel, fitness, and wellness needs. With state-of-the-art courts, expert instructors, and a thoughtfully planned aesthetic. At 700 Padel and Fitness Hub, you’ll discover a world of possibilities. Whether you’re an avid padel player or seeking to improve your fitness, our diverse range of offerings has you covered. From intense matches on meticulously maintained courts to invigorating fitness classes and personalized training sessions, we’re dedicated to helping you achieve your goals.With a café, premium changing rooms, and showers, we have everything you need to unwind and refuel after a rewarding workout or game.
      For more information, visit 700padelfitness.com
      Matcha Club

      For a more community-oriented experience, Dubai’s Matcha Club offers a space to unwind, reset and recharge. With six courts, visitors can engage in some friendly-competition and later on refuel with some food at the venue’s French-Japanese restaurant, Nette. The standard 90-minute games are priced at Dhs400 for four people in one court.
      For more information, visit matcha-club.ae
      Emirates Golf Club

      Real Racquet Academy was the first organisation to introduce padel to Dubai in the United Arab Emirates. The club opened in 2012, within the world famous Emirates Golf Club. As a result, padel is now firmly established in Dubai and across the Middle East with over 60 courts. With 10 courts available to rent in Dubai, padel enthusisasts can play a 90-minute game for Dhs380, which is open daily from 7am to 11pm.
      For more information, visit dubaigolf.com
      Padel Park

      Padel Park promises an invigorating game for sporting enthusiasts to come together and smash it. The courts can be found in the heart of Dubai, open for all the players, fulfilling the needs of the tennis players. With the rising demand for Padel, we have all the equipment you need. Located at Academy Park, it’s priced at Dhs75 per player for 60 minutes and Dhs300 per court.
      For more information, visit padelpark-dubai.com
      Padel Pro

      Padel Pro UAE is a popular padel tennis club featuring multiple padel courts that offers coaching programmes for players of all skill levels. The club hosts regular tournaments and social events. More than just a Padel club, Padel Pro is a community of like-minded people who love to compete, have fun and socialise to meet new people. A single session court booking is priced at Dhs130, which is Dhs85 per person. The full court booking is priced at Dhs360 per person.
      For more information, visit padelpro.ae 
      PadelX

      For a unique padel experience, PadelX is the newest floating court to open in the heart of Jumeirah Lake Towers. Located near Cluster I, the rent starts from Dhs200 per hour. Helming from Sweden, this is the first of its-kind padel court on water. Designed with a Perspex wall, all the balls are protecting from landing in the water. Open from 7am until 12pm daily, guests can play with in a group.
      For more information, visit playtomic.io
      Smash Padel

      This space is designed for fitness enthusiasts of all ages. The venue has three world-class padel tennis courts with prices starting at Dhs260 during off-peak season and Dhs380 during peak time. Customers can also avail of the packages priced at Dhs700 for 10 matches, Dhs1,350 for 20 matches and Dhs1,860 for 30 matches.
      For more information, visit here.
      Zabeel House Greens

      Zabeel House is ready to serve its guests a treat by launching two courts, right next door to LAH LAH – ideal for those who’ve worked up an appetite, be it for delicious food or a thirst-quenching drink. Managed by the Spanish Padel Academy, the facilities will feature activities and access to expert coaches, enabling passionate players to up their game through high-quality training and casual players to simply book the courts and play with friends – offering the ideal spot to connect and share experiences. It’s open daily from 7am to 11pm.
      For more information, visit here.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @matchadxb @@jessideoliveira More

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      7 state-of-the-art female gyms in Dubai to discover

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      Life

      by Aminath Sirajudeen
      2 hours ago

      In a city that champions empowerment, luxury, and wellness, Dubai’s female-only gyms offer more than just fitness. They provide sanctuary, sisterhood, and cutting-edge training tailored to women’s needs.
      Whether you seek high-intensity workouts, holistic wellness, or a glamorous social fitness experience, these six elite destinations redefine what it means to train in style.
      Balans Studios

       This Dubai Marina sanctuary elevates women’s wellness through curated yoga, Pilates and barre sessions in a serene, Instagram-worthy space. Beyond workouts, Balans specializes in premium recovery with ice baths and saunas, while its minimalist-chic café serves artisanal matcha and superfood smoothies. Every design detail – from custom equipment to signature mirrors – creates an oasis for both intense training and complete rejuvenation.
      @balansstudios, Dubai Marina, Dubai.
      FitSocial

      FitSocial isn’t just a gym, it’s a lifestyle destination. Designed for women who want to prioritize wellness without compromising on luxury, it is Dubai’s largest female-only gym. Thefacility boasts an on-site salon for post-workout hair, nails, and makeup touch-ups. You can cool off in the olympic size swimming pool, indulge in a rejuvenating spa treatment, or simply unwind in a space crafted for both fitness and relaxation. Whether you want to break a sweat or indulge in self-care, FitSocial ensures you leave feeling your absolute best.
      @fitsocial.ae, Abu Hail, Dubai.
      Luna Ladies Gym

      Founded to provide women with a safe, judgment-free space to train, Luna x CrossFit Moon is a revolutionary concept where women can exercise comfortably, whether they choose to wear a hijab or not. Thoughtful design elements, such as covered windows and skylights, ensure privacy while maintaining a bright, energizing atmosphere. Beyond fitness, Luna fosters community with a sauna, plunge pool, and an inviting coffee shop, making it a haven for both workouts and post-workout socializing.
      @lunaladiesgym, Al Qouz, Dubai.
      Zabeel Ladies Club

      For those who demand exclusivity, Zabeel Ladies Club delivers an unmatched luxury fitness experience. The Jude Fitness Wing features top-tier cardio and free weights areas, while group classes (capped at 20 for personalized attention) cater to every training style. Whether you’re sculpting, sweating, or seeking a high-energy class, this club blends sophistication with performance.
      @zabeelladiesclub, Za’abeel 1, Dubai.
      Curvalicious

      Born from founder Iman Al-Omrani’s own post-pregnancy fitness journey, Curvalicious is more than a gym – it’s a movement. This boutique studio champions women at every stage of their wellness path, offering tailored classes in yoga, Pilates, boxing, and more. With a focus on empowerment and personalized attention, it’s the perfect place to start, or elevate, your fitness story.
      @curvalicious, Nadd Al Hamar, Dubai.
      FitnGlam

      Helena Hijazi, entrepreneur and mother of four, created FitnGlam to fuse fitness with luxury. Beyond its premium equipment and boutique-style classes, the gym features an in-house spa for post-workout rejuvenation. Here, empowerment isn’t just a buzzword – it’s a philosophy woven into every session, ensuring women leave stronger, both inside and out.
      @fitnglamgym, multiple locations across Dubai.
      FitHub Woman

      Spanning an impressive 36,000 sq. ft., FitHub Woman is a fitness utopia offering everything from CrossFit to high-energy HIIT sessions. But the experience doesn’t end with your workout – their boutique hub features curated activewear, including pieces from TULUA, a leading modest fitness brand. It’s a space where performance meets style, designed for women who want it all.
      @fithubwoman, Al Mizhar, Dubai.
      Dubai’s female-only gyms are more than just places to train – they’re communities, sanctuaries, and celebrations of women’s strength. Whether you’re after a high-octane workout, holistic wellness, or a touch of post-exercise glamour, these six destinations deliver excellence at every turn.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram More

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      A guide to all the design-inspired accounts to #follow on Instagram

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      Life

      by Sarah Joseph
      45 mins ago

      Looking for who to follow this season? Emirates Woman has curated a bank of design-inspired accounts on Instagram.
      Thankfully, the realms of Instagram know no bounds, connecting us with some of the most wellness-fuelled accounts across the globe. As one of the key advantages of social media, the virtual world offers an endless repository of design inspiration—if you know who to follow, of course.
      With a focus on quiet, slow moments, this account offers a collection of peaceful lifestyle images—from soft interiors to serene outdoor shots. It’s perfect for anyone seeking a tranquil, slow-paced lifestyle.
      So, if you’re looking to keep up with trends and deep dive into all things design-inspired with our selected Instagram accounts.
      BORK@bork_arabia

      High-end household devices designed to perfection.
      ninjoo@ninjoolife

      The chicest gym equipment you’ll find.
      Bala@bala

      Workout equipment crafted with a minimal aesthetic.
      JUANA Skin@juana_skin

      This power beauty brand has a new branding game.
      Klioh Studio@kliohstudio

      Designing the coolest platforms tailor made for you.
      The Rug Company@therugcompany

      The leading name for contemporary luxury rugs.
      Art Dubai@artdubai

      The Middle East’s leading international art fair in Dubai this April.
      Pia Mance@piamance

      Founder of Heaven Mayhem known for her vintage-inspired pieces.
      Augustinus Bader@augustinusbader

      High performance skincare to renew your complexion.

      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      10 aesthetic yoga studios to book for a calming session in Dubai

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      Life

      by Sarah Joseph
      35 mins ago

      VIEW GALLERY/ 10 IMAGES
      As it’s important to start the year on a positive note, it’s time to book a yoga session to feel calm from the inside out.
      So, whether you’re a beginner or an experienced yogi, there’s a class for everyone to try out and feel completely rejuvenated after.
      What are some of the benefits of yoga?
      Physical and Mental Health
      Yoga is known for its numerous health benefits, including improved flexibility, strength, and mental clarity. International Yoga Day aims to raise awareness about these benefits and encourage people to incorporate yoga into their daily lives.

      Cultural Heritage
      Yoga has ancient roots in Indian culture and philosophy. The day highlights yoga’s historical significance and its role in promoting a balanced lifestyle.
      Global Unity
      The celebration fosters a sense of global unity by bringing people together from various countries and backgrounds to participate in yoga activities, emphasizing peace and harmony.
      From Vinyasa to hip hop yoga, you can choose a class that fits best into your workout routine to relax and heal during your time off or for a midweek break.
      Hence, for inspiration on where to book next, Emirates Woman has curated the perfect guide of venues to book for your upcoming yoga class.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @galaortin & Feature Image: Instagram @sisterlytribe More

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      4 Prenatal Yoga Moves To Do At Home

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      According to biokineticist Tracey Henriques, strengthening your back and core will help prevent back pain and poor posture as your belly grows.These moves from the Women’s Health Big Book of Yoga are great for conditioning your body early on in your pregnancy to prepare it for the trials ahead. *Be sure to check with your doctor before starting any exercise programme, especially while pregnant.You’ll need: A yoga mat, a cushion, a folded blanket or towel, a yoga block (optional)Prenatal Yoga RoutineIncorporate these variations into your existing practice, or if you’re new to yoga, find a basic sun salutation sequence and include these postures.Cat Cow Pose

      Start on all fours with arms straight and under your shoulders. As you inhale, drop your tummy, roll your shoulders back and look up (A). As you exhale, round your spine, tuck your chin to your chest and draw your belly button upwards (B). Repeat five times, breathing deeply and keeping movements slow and controlled.Child’s Pose With Supported Head

      Begin sitting on your knees, legs apart and big toes touching. Fold your torso over your thighs and rest your head on a cushion or folded blanket. Your belly will be between your thighs. Lay your arms along your sides, palms up. Relax your neck and shoulders. Hold for five slow breaths.READ MORE: 10 Super-Cool And Inspirational Fit Moms You Need To Follow On InstagramBridge

      Begin on your back with your knees bent and feet on the floor, hip-width apart (A). Lift your hips so your body forms a straight line. Lift your chin slightly and relax your glutes, constantly tucking your tailbone to your knees (B). Hold for one breath, then slowly come back down. Repeat 10 times.

      TIP: If you can’t keep your pelvis elevated, use a yoga block for support.Savasana With Bolster

      Savasana is normally performed on your back. In this variation, lie on your side with one arm supporting your head and one leg bent, supported by a cushion. Relax your body completely and close your eyes. Hold for 10 slow breaths.

      TIP: When your tummy gets bigger and heavier, avoid lying flat on your back as you could restrict blood flow due to the added pressure. Check out more yoga safety tips here!READ MORE: Hey New Mom — These Products Will Change Your Life More

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

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      Treadmill? Hyrox? SWEAT 1000? CrossFit? Marathon? Trail? UTCT? These days, running is as diverse as your viewing options on Netflix. And having the best running shoes for all types of runs is key for injury prevention, performance enhancement and just plain comfort. From comfy and light to secure and reliable, these best running shoes get our vote to chase that PB. Why do different runs need different running shoes? Lightweight shoes, often called racing flats, are designed to improve speed and efficiency during workouts and races due to their minimal cushioning. However, they may not provide sufficient shock absorption for daily training, especially over longer distances. And, when it comes to trail running shoes, they’re constructed with rugged outsoles to enhance traction for navigating uneven terrains safely. And, for women, having the right shoe is even more important, since our feet are narrower than men’s and have a greater tendency toward pronation, according to podiatrists. Best running shoes for cross-training, Hyrox & moreSalomon Aero Glide 3

      Salomon Aero Glide 3

      A moulded OrthoLite sock liner helps keep your feet secure through lateral movements, while a wider forefoot base reinforces stability. For runs, burpees and plyo, the rocker shape propels you forward in a lightweight package. 

      PUMA x HYROX Deviate NITRO 3

      PUMA x HYROX Deviate NITRO 3

      The springy Deviate NITRO 3 has a functional training element, making it great for most training. Built specifically for HYROX athletes, the rocking toe-off and PWR tape provide speed with support in high-stress movements.

      Hi-Tec Helios II 

      Hi-Tec Helios II 

      A great blend of stability and cushioning, this shoe is ideal for low to mid-mileage runs. Lightweight Infinity foam delivers rebound, while an OrthoLite Impressions Innersole moulds to your foot for a custom fit. 

      Saucony Guide 18

      Saucony Guide 18

      A smooth, cushioned ride with voomah, this shoe is good for stable movement without compromising on speed. A sharp rocker pushes you forward, and a breathable upper stretches for those sweaty slogs. 

      READ MORE: 18 Running Clubs In SA To Kickstart Your JourneyOn Cloud 5

      On Cloud 5 

      Engineered for cross-training, this lower-drop runner features a Speedboard, Zero-Gravity foam and CloudTec, all for extra cushioning on the landing. A moulded heel keeps your foot steady – great for unexpected workouts. 

      Nike Pegasus Plus

      Nike Pegasus Plus

      A soft, responsive feeling underfoot, this shoe still delivers stability for versatile training while being durable and cushioned. High-abrasion rubber on the sole adds traction; ZoomX midsole tech adds a springy feeling.

      Best running shoes for trail running ASICS GEL-TRABUCO 13

      ASICS GEL-TRABUCO 13

      This safety-conscious shoe offers protection in every aspect: ASICSGRIP outsole keeps things grippy, an inner rock protection plate shields your forefoot; the upper keeps rain and dirt out. Plus, it loves a long trek.

      Hi-Tec Geo-Tempo Trail

      Hi-Tec Geo-Tempo Trail

      Durable, light and utilitarian. A high-performance ripstop upper protects from rogue rocks, a stable footbed cradles your foot while regulating its temp and the supportive sole provides comfort. 

      READ MORE: What Is Rucking? How To Try The Cardio And Strength Workout, According To ExpertsHOKA Speedgoat 6

      HOKA Speedgoat 6

      Like those mountain goats, this shoe has traction, stability and a longer ride, all in one package. If you prefer a firmer shoe with less weight, this is it. Plus, a roomier forefoot provides comfort. 

      adidas Terrex Agravic 3

      adidas Terrex Agravic 3

      Tackling the hills is rough work, and comfort is paramount. The Agravic 3 comes with breathable fabric that also deflects rain; the stacked height is crammed with Lightstrike 2.0 cushioning and a TPU plate for stability. 

      Salomon Ultra Glide 3

      Salomon Ultra Glide 3

      Purple and plush, this smooth rider is built for long-distance comfort. All Terrain Contragip outsole with 4mm lugs commands uneven ground. Extra cushioning, supported intelligently spaced lugs disperse pressure, maintain that pillowy feeling.

      Brooks Caldera 8

      Brooks Caldera 8

      Breathable and *stacked*, this shoe goes the distance. Nitrogen-infused cushioning offers that plush feeling; cleverly raised sidewalls keep your foot from rolling. Plus, the bright primary colours make us feel like kids in the playground again.

      READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineBest running shoes for road marathons Brooks Glycerin 22

      Brooks Glycerin 22

      Great for those looking for a little stability, these offer Brooks’ nitrogen-infused cushioning – with a high-rise sole and large cells in the sole to create plush landings. It’s also supportive and breathy. Perfect for daily training.

      Under Armour Infinite Elite 2

      Under Armour Infinite Elite 2

      Springy yet stable, these shoes give off bounce with every strike thanks to HOVR tech. It’s also comfy from run one: a stretchy upper moves with your foot to contain when needed without over-restriction.

      ASICS GEL-NIMBUS 27

      ASICS GEL-NIMBUS 27

      This neutral runner makes for a trustworthy training and distance shoe. It’s built for comfort at every point: proprietary PureGEL under the heel absorbs shock; the midfoot features extra cushioning so you always land softly.

      adidas Adizero Adios Pro 4

      adidas Adizero Adios Pro 4

      A marathon podium staple, the fourth iteration in the Adizero Adios Pro series features key updates: a repositioned forefoot rocker, placed right where toe-off happens and a new mesh upper that locks in your foot.

      READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreHOKA Bondi 9

      HOKA Bondi 9

      This hard-working shoe features a new foam midsole for extra-soft but resilient rides. The increased stack height makes way for more cushioning and superior shock absorption. The sole, divided into pods, adds flexibility on the take-off.

      New Balance FuelCell SuperComp Trainer v3

      New Balance FuelCell SuperComp Trainer v3

      This one transitions from training to race day well. The chunky sole is not as cushy as you’d think: a curved plate within the FuelCell midsole foam adds bounce, which in turn makes things feel lighter. 

      Best running shoes for speedwork adidas Supernova Rise 2

      adidas Supernova Rise 2

      Whether you’re a beginner runner or serious plodder, this all-rounder is an everyday go-to. Balanced cushioning paired with Support Rods to boost push-off help make this a good companion for fartleks and tempo runs.

      On Cloudsurfer Next

      On Cloudsurfer Next

      A cult favourite, the Cloudsurfer Next features the signature cloud-like sole but still feels firm and stable for distance runs. A pronounced rocker draws your foot forward, helping create speed, along with the Helion superfoam.

      READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsNew Balance FuelCell Rebel v4

      New Balance FuelCell Rebel v4

      Made for speed, this bright racer prioritises softness, propulsion and responsiveness. It’s very light, weighing just over 150g. Still, it works hard over long distances too, given the softness and wider, higher midsole.

      Saucony Endorphin Speed 4

      Saucony Endorphin Speed 4

      A bouncy shoe that caters broadly for different foot types: higher walls in the midsole and a wider forefoot create stability; it’s very soft, adding speed, and the stack height ticks the box for long distances.

      Nike Vaporfly 3

      Nike Vaporfly 3

      The arrow-like shape screams “fast” – but that’s not all. The carbon fibre plate extends the length of the shoe, pushing you off from heel to toe. The bulging heel reduces weight, creating a stable, speedier ride.

      PUMA x REPRESENT 247 Deviate NITRO Elite 3

      PUMA x REPRESENT 247 Deviate NITRO Elite 3

      Featuring PUMA’s elite version of the nitrogen-infused foam, this all-business trainer with a stiffer carbon PWR Plate boosts take-off. At a full 40mm, this stacked heel is speed paired with endurance for snappy top-seeders.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      Your ultimate 2025 guide to ice baths in Dubai

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      After an intense workout routine, ice baths are the most efficient way of recovering after a long day.
      They offer numerous benefits, including reduced muscle soreness, faster recovery, and decreased inflammation by constricting blood vessels and flushing out metabolic waste. The cold exposure also triggers the release of endorphins and norepinephrine, improving mood, focus, and resilience to stress. Regular ice baths may boost circulation, strengthen the immune system, and enhance brown fat activation, which supports metabolism and heat regulation.
      Additionally, they can improve sleep quality by lowering core body temperature. However, they should be approached with caution, especially for those with cardiovascular conditions.
      Here are five of the best ice bath spots to visit in Dubai to calm your muscles and to ensure you’re ready for the next HITT or spin class.
      The PEAQ Club

      PEAQ offers a diverse range of services, including high-intensity workouts like Lagree Method, rejuvenating recovery treatments like ice baths and hyperbaric oxygen therapy, and calming practices such as breathwork and sound healing. Beyond physical wellness, PEAQ fosters social connections through its in-house café, providing a welcoming environment for members to relax, work, and socialize. By combining cutting-edge fitness techniques with traditional healing practices and a strong sense of community, PEAQ redefines the concept of wellness, offering a transformative experience for those who seek a balanced and fulfilling lifestyle. A single cold plunge session is priced at Dhs130.
      For more information visit peaqwellness.com
      PLUME Studio

      This is a haven exclusively for women—a sanctuary where empowerment meets elegance and transformation is woven into every detail. Located in the prestigious neighborhood of Jumeirah 2, Plume redefines luxury fitness with a holistic approach that integrates movement, mindfulness, and strength. Guests can avail of the class credits package that can be used towards the sauna and ice bath sessions.
      For more information visit theplumestudio.com
      BEIT SISU

      Each session at BEIT SISU takes place in a private suite, allowing clients to focus on their well-being without distractions – unless they choose to bring a friend. Rooms are equipped with a tv (Netflix and Prime Video), bluetooth speakers, shower, and Aesop amenities. BEIT SISU’s infrared saunas utilize advanced light therapy to generate heat from within, leading to a deeper and more effective detoxification process. This is a dry sauna. This therapy supports mental health, improves sleep, and boosts the immune system. The studio offers contrast therapy that combines cold plunge baths, infrared saunas and red light therapy towers. Benefits include: burning up to 600+ calories in a 60min session, produces collagen production, reduce inflammation, improves cardiovascular health and boosts focus, motivation and mood. The studio offers contrast therapy that combines cold plunge baths, infrared saunas and red light therapy towers. Benefits include: burning up to 600+ calories in a 60min session, produces collagen production, reduce inflammation, improves cardiovascular health and boosts focus, motivation and mood. It’s located in Arjaan by Rotana. The sessions are priced at Dhs160 for 30 minutes.
      For more information visit fresha.com
      Embody Fitness

      Embody Fitness offers state-of-the art recovery suites, Olympic standard gym equipment, sport therapy treatment rooms, luxury changing rooms and a healthy café. For expert sports therapy, customers can utilise the modern recovery suite including infrared saunas, ice baths and sports therapy treatment rooms to improve their performance to the next level. Located in ICD Brookfield, the session is priced at Dhs130 for 60 minutes and Dhs1,200 for unlimited sessions per month.
      For more information visit embodyfitness.ae
      Contrast

      Guests can experience an immersive ice bath to improve circulation, reduce inflammation, aid muscle recovery and strengthen mental resilience, making it the perfect modality to complement the sauna experience. As a sanctuary for recovery, visitors can soothe, switch off, rest and recharge. With both hot and cold therapy, guests have the choice to promote relaxation and detoxification. Located at Golden Mile 6, Palm Jumeirah, the Ice Bath is priced at Dhs95 per 30-minute session.
      For more information visit contrast-wellness.com
      ReFIVE Spa, FIVE Palm Jumeirah

      Plunge into the icy cool waters at the Ice Bath at ReFIVE Spa, FIVE Palm Jumeirah. After quickly becoming one of the top wellness treatments, this cold-water immersion action has an array of epic benefits including faster muscle recovery, improved sleep patterns, stress reduction and even boosting immunity. Expect reduced stress and anxiety levels, an increased metabolic rate to aid with weight loss and cellulite, plus the ultimate sports recovery for those post-workout muscle aches. Post-treatment, you can expect a deeply relaxed state for improved sleep. At ReFIVE Spa, the Ice Therapy treatment represents the epitome of this fusion, providing you with an opportunity to embark on a journey of self-discovery, revitalization, and transformation. Rediscover yourself at ReFIVE Spa, where the power of Ice Therapy meets the art of well-being. Immerse yourself in a world of renewal and embrace the cold as your ally on the path to a healthier, happier you. Each session is priced at Dhs125 per person.
      Boxica

      Guests can opt for this regimented training technique to regulate the nervous system and train the vagus nerve which is linked to the parasympathetic nervous system. Beneficial to anyone, ice baths are recommended to be between 10 to 15 degrees Celsius. This experience is designed to improve mood, completemental clarity, reduce inflammation, muscle soreness and conquer fear. Located in Dubai Studio City, the sessions are priced at Dhs100 for Boxica members and Dhs150 for non-members.
      For more information visit boxica.ae
      Longevity Wellness Hub

      Longevity offers a variety of wellness treatments focused on athletic recovery and performance, including infrared saunas, sports massages, yoga, stretching, and mobility treatments, in addition to ice baths. Founder Dani Afiouni is a passionate mountaineer with extensive experience in endurance sports and brought his expertise to Dubai to allow athletes and health enthusiasts to use cold water immersion to unlock their bodies’ recovery potential. Located at Umm Suqeim, Warehouse #S6, the cold dip is priced at Dhs115 per session.
      For more information visit longevity-sports.com
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