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    Tried & Tested: New Running Shoes From Asics, PUMA & Salomon & Under Armour

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    Are you on the hunt for a comfy pair of new running shoes? Or maybe you’re after your very first pair and don’t know where to start? Perhaps you’re overwhelmed with the sheer volume of new takkies dropping seemingly weekly. Wherever you are in your running journey, we’re here to help you.

    There are so many factors to consider when looking for a pair of running shoes. Think: price, cushioning, pronation, heel drop, distances and of course, the look and feel. So we put the newest running shoes to the test, racking up kms to find four that are worth your hard-earned rands. Here’s what we thought about the latest offerings from PUMA, Under Armour, Asics and Salomon. Happy running!

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

    PUMA Velocity Nitro 3

    Heel drop: 8mm | Cushion: Medium | Pronation: Neutral | Price: R2 599

    Pros

    ✅ Versatile and comfortable 

    ✅ Affordable price

    Cons

    ❌ Those with wider feet might find it a bit snug

    #WHTestsIt

    PUMA may not have been the first brand that came to mind when you went to your local Sportsman’s Warehouse a few years ago, but they sure should be now. They’ve put considerable research and tech into their new fleet of running shoes to bring you launches that will get you where you want to go (and fast)!

    Last year, their ForeverRUN NITRO was one of the pairs I wore the most and I loved it. Now, the Velocity Nitro 3 is overtaking that shoe as one of my favourites. PUMA has taken comfort seriously meaning you don’t have to worry about any niggles or discomfort. You can thank the NITROFOAM™ which makes the shoe well-cushioned yet responsive. 

    If you do a lot of your runs on the treadmill at your local gym or if you’re just starting out and find yourself doing a combination of running and walking these will be your go-to trainer. But they aren’t just for the treadmill, they hold up well as a daily trainer on the road too. The PUMAGrip on the outsole gives you great traction so you can focus on smashing goals rather than whether you’re going to slip.  PUMA has done it again and you’ll definitely be seeing the bright flash of green zoom past you in months to come.

    READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

    ASICS Gel Nimbus 26

    Heel drop: 8mm | Cushion: Maximum | Pronation: Neutral | Price: R3 799

    Pros

    ✅ Plush and comfortable

    ✅ Improved grip

    Cons

    ❌ Not the best for speedy runners

    #WHTestsIt

    You can’t go wrong with a Gel Nimbus, it’s one of Asics’ best-selling and longest running shoe models. In fact, their Gel Nimbus 25 (released last year) is actually the shoe that made me fall in love with running. It took me from struggling to run a 5km to smashing a 21km in weeks (I couldn’t believe it either!) The Gel Nimbus 26 is everything I loved in the 25 (maximum cushioning and a comfortable upper) with some minor tweaks that make a major difference and ultimately give you a smoother ride.

    The knitted upper has been reengineered so that it’s wider in the forefoot and toe-box. And the eyelets have also changed and give improved lockdown so your foot is secure without being strangled. So overall you have a softer yet more supportive midfoot hold.

    The most impressive improvement is thanks to the addition of ASICSGRIP™ technology and AHARPLUS™ outsole rubber. The outsole uses new hybrid grip technology to give you more traction on wet surfaces (a real winner during winter) and advanced durability.

    The Gel Nimbus 26 also feels a tad firmer than the previous iteration so while it’s become a favourite for my longer, slower runs or even recovery runs, it now will definitely be able to handle those pacier runs, too.

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

    Salomon Genesis

    Heel drop: 8mm | Cushion: Maximum | Pronation: Neutral | Price: R3 599

    Pros

    ✅ Gives you confidence on technical runs

    ✅ Suits newbies and more experienced runners

    Cons

    ❌ Runs quite small so consider sizing up

    #WHTestsIt

    As the temperatures begin to drop, now is the perfect time to get into trail running… or break in a new pair before signing up for a trail running race. First, every time I wear these, I get compliments on how gorgeous they are and while that has no impact on running ability, it sure is a plus.

    But beyond the beautiful colour way, these trail shoes pack some serious tech that will serve beginners and more advanced trail runners well. Many trail shoes prioritise stability and technical support at the cost of comfort and cushioning, but the Genesis does the exact opposite. It has a highly supportive Active Chassis and unique two-part lug pattern (All-Terrain Contagrip® compound) and raised tread so your grip is secure no matter the terrain. And the Energy Foam and weaved Matryx® upper give you a comfortable and cushioned ride.

    When wearing the Genesis, I feel very confident and stable on the trails. This is something super important to me for two reasons. One, trail running is something I only do once or twice a week so I’m definitely an amateur and lack confidence. And because I’m a treadmill/road/gym frequenter, I’m not used to having to concentrate as much and tend to slip or almost lose my footing often on my trail runs. It really is a great trail shoe, I would just recommend sizing up.

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

    Under Armour Infinite Elite

    Heel drop: 8mm | Cushion: Maximum | Pronation: Neutral | Price: R3 799

    Pros

    ✅  Revolutionary foam

    ✅ Great for long and everyday runs

    Cons

    ❌ Might be too stacked for some

    #WHTestsIt

    Now, this is a LOT of shoe. Your first thought about the Infinite Elite will definitely be about the height of it. It certainly was mine. And when you put them on you’d be forgiven for thinking you’re using stilts. But somehow the Infinite Elite doesn’t feel heavy at all.

    If it’s cushioning you want? It’s cushioning you’ll get with the Infinite Elites. Except the cushioning is unlike anything you’ve ever felt before. Under Armour has used new HOVR+ foam which they say gives the shoe superior energy return and a bouncier ride. And springy she is. This full-length one-piece bead foam midsole gives you a super plush experience that is perfect for your long run days and your everyday kilometres too.

    And if it’s your knees and joints you’re worried about, Under Armour has gone the extra step by using a bevel heel design that helps lessen heel impact and allows you to land smoothly and increase overall stability. I reach for these for my longer Saturday runs and really love how you can quite literally feel them help you bounce off the road.

    Plus if you’re looking for some kit to support you on your runs, the Infinity 2.0 High Sports Bras is one of the most supportive (and flattering) bras I’ve worn in a long time. And the straps can be adjusted to ensure you’ve got the perfect fit, every run

    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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      Get Cushiness *And* Stability With The New PUMA Velocity Nitro 3

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      Consider the new PUMA Velocity Nitro 3 your go-to training shoes for long slogs, tempo runs and more. The shoe, with superior cushioning, makes for comfortable running, with enhanced speed tech to help you go faster.

      PUMA Velocity Nitro 3

      The Specs

      A lightweight shoe that doesn’t compromise on stability or comfort. A heel spoiler adds more stability to the shoe while NITRO™ Advanced technology provides superior responsiveness and cushioning.

      Cushioning level: medium

      Heel-to-toe drop: 8mm

      Pronation level: Neutral

      READ MORE: Introducing The PUMA Velocity NITRO™ 3 – Your Perfect Training Partner

      What it’s good for

      Made for all-round running, the Velocity Nitro 3 tackles all distances comfortably and quickly. It contains Nitrogen-infused foam technology for explosive energy to propel you forward easily and with an 8mm heal-to-toe drop, you will be very cushioned. Plus, stability straps, using PUMA’s PWRTAPE tech, cradle your foot so that with each stride, you’re comfortable and supported in the shoe. The grippy outsole provides traction on various surfaces, minimising slip and elevating your experience.

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

      We tried it

      WH Creative Director Pia Hammond took to the streets with the Nine Four running club to test the shoe.

      “After a hiatus from running, I was hesitant about going in with a fear of losing steam running. The colour was the first thing that stood out for me, limo yellow/green seems to be trending right now. As soon as I put it on it hugged my foot with just enough space in the front for my toes to wiggle. The sole is narrow and bouncy, which made the running experience make me feel like a bouncing gazelle. As an experienced runner, I have been running 10km since receiving them, my pace is fast and it beats all my expectations of a running shoe. I will be using them for long and short distances in the future. Perhaps even pairing them with some jeans while running errands!”

      READ MORE: Ready To Play Padel? Here’s The Gear You Need, Per Experts

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. More

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      Ready To Play Padel? Here’s The Gear You Need, Per Experts

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      So, you spotted everyone having a blast on the padel court this weekend and now you’re itching to join the new “it” sport? Don’t worry, that little voice in your head asking “is it worth it?” is totally normal. But trust me, you’re going to be hooked on this game in no time!

      First things first, let’s start with the basics:

      Racket: You can borrow a padel racket from a friend or rent one at most courts.

      Court Shoes: Trust, your regular kicks won’t cut it here. Grab yourself a pair of court shoes for maximum grip and agility.

      Outfit: Shorts, skorts, a tank top, or a t-shirt will do the trick.

      Balls: Can’t play padel without ’em! 

      Water bottle: Don’t forget to bring along a water bottle to keep you hydrated. Here’s how to pick the perfect one!

      Now that you’re a regular on the court, here’s what the pros recommend:

      Their advice? Don’t be overwhelmed by the options! While there are tons of brands out there, focus on finding the right fit and feel for you.

      Meet The Experts: Jackie Booth is a top-ranked female Padel player and Sports Director of Africa Padel. Simon Raab is from Padel Gear. Ricky Lewis is the Director of Virgin Active Padel Club. 

      “As one of the few level 2 internationally qualified coaches in SA and top-ranked women’s player with a Playtomic rating of 4.84, I have been fortunate to test a number of padel products on the market,” says Booth. “It is staggering the number of padel brands that have flooded the market over the past three years. As players become more discerning and knowledgeable about the various shapes, weights, soles and bounce of the rackets, footwear and balls, in my opinion, there are a few top contenders, some mirroring the international market leaders who have been playing this game for many more years.”

      “In the world of Padel, equipment tailored specifically for women isn’t just about style, it’s about maximising performance and safeguarding your health on the court,” says Simon Raab from Padel Gear SA.

      Padel Rackets 

      There are different types of padel rackets designed to suit various playing styles and skill levels. Beginners typically benefit from rackets with a larger sweet spot and a balance of power and control. Intermediate and advanced players might prefer rackets with more control or power, depending on their playing style.

      First Buy

      “Weight, shape and materials used such as carbon or fibreglass as well as price will be the determining factors for padel players who decide to purchase their own racket,” says Booth.

      Weight

      “New players need to be cautious buying a racket that is too heavy.  Incorrect technique coupled with a heavy racket can quickly result in an injury such as tennis elbow!  Women should stick to a weight range between 345 – 360 grams.  Beginners should also stick to either a round or teardrop shape head as these are more forgiving compared to the diamond shape which is better suited to expert players, as they are able to make consistent contact with the ball higher up on the racket face,” advises Booth.

      Material

      “Fibreglass has a soft feel but lacks power and durability. So, in my opinion, as a beginner, rather invest in a carbon racket.  Carbon provides more power and is also far more durable so the extra investment may save you in the long run,” recommends Booth. 

      PLAY TWO Drop Racket

      A signature choice for intermediate players seeking innovation. Crafted in Sweden, its custom heart minimises vibration, while a 7° racket shape maximises the sweet spot. It’s also got sharp edges for aerial control, a sand finish for spin and a 100% carbon frame for powerful hits.

      adidas DRIVE Light 3.3

      “This racket is designed for players who appreciate a few grams less in their hand. This condition facilitates handling and lightens the arm, especially for less powerful players. It is, therefore, a very interesting option for beginner-level players.”

      – Ricky Lewis, Virgin Active Padel Club

      Bullpadel Flow Light 2024

      “A light racket in beautiful colours, with a large sweet spot and very forgiving. World’s No. 1 selling Padel brand.”

      – Simon Read, Padel Gear

      Bullpadel Elite 24

      “My 2024 top choice for a women’s racket overall for all levels: It’s worth the investment!”

      – Jackie Booth, Africa Padel

      adidas Metalbone Team Light 3.3

      “This racket is designed for intermediate-level players who opt for fewer grams on their arm to achieve maximum performance.”

      – Ricky Lewis, Virgin Active Padel Club

      Black Crown Hurricane 2.0

      “A round-shaped racket, very forgiving, with excellent control and plenty of power.”

      – Simon Read, Padel Gear

      READ MORE: How To Relax Sore, Tired Muscles With Easy DIY Trigger Point Therapy

      Court Shoes

      Proper footwear is crucial for maintaining stability, agility and traction on the padel court. Padel-specific shoes offer features like durable outsoles with herringbone or omnidirectional patterns for grip, cushioning for comfort and lateral support to prevent ankle injuries.

      Bullpadel Elite 2024 

      “I have seen many rolled ankles and skinned knees due to incorrect footwear.  Padel shoes provide good grip and stability with lateral and linear movements required during a point. Comfort is key and I like a little extra cushion in the heel as I am on my feet for many hours of the day.”

      – Jackie Booth, Africa Padel

      adidas CourtJam Control 3 Shoes

      “Their flexible Bounce midsole will keep you on your toes while the Torsion System helps you translate instinct into quick cuts and slides.”

      – Ricky Lewis, Virgin Active Padel Club

      Bullpadel Next Pro White

      “Style with technical ability and design.” 

      – Simon Read, Padel Gear

      JOMA T Open White

      “Excellent support and a great grip on the court.”

      – Simon Read, Padel Gear

      Balls

      Padel balls are specifically designed for the sport, typically featuring a lower bounce than tennis balls. They’re made of rubber and come in various colours (usually yellow or white) to enhance visibility on the court. Make sure to have a sufficient number of balls for your practice sessions or matches.

      Bullpadel Next Pro FIP Balls

      “A ball that is durable, keeps its firmness and provides a consistent bounce can only be a great quality ball.  This ball is designed for tournaments and due to its long life capability is also the perfect coaching ball all at a very reasonable price.”

      – Jackie Booth, Africa Padel

      adidas Balls Speed Rx

      “Speed Rx is the best ball for beginner to intermediate. It stands out for its great durability and extra bounce.”

      – Ricky Lewis, Virgin Active Padel Club

      Black Crown Pro Padel Balls

      “Perfectly bouncy Padel balls are essential for every game. Why not try these Padel balls, made from high-quality materials to ensure excellent durability and long-lasting bounce?”

      – Simon Read, Padel Gear

      Wilson Padel Balls

      Engineered for optimal consistency, durability and playability, these balls feature Dura-Weave felt for reliable performance on faster court surfaces.

      More On Padel:

      Chamain is the Online Editor of Women’s Health. Explorer by heart, a creative thinker by day and a coffee addict, always. My hobbies include hiking, drawing, painting, photography, cooking and *recently* running. More

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      Say Hello To The Time-Saving Phone You’ve Been Waiting For

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      Every year, tech giants push the boundaries of possibility with their latest releases, and this year, Samsung is rewriting the innovation rulebook. We got our hands on the new S24+ for a test spin and got to say, it’s the must-have accessory every boss babe needs! We’re here to unpack all the juicy features and specs and why these new AI features will make your life so much easier.

      We know what you’re thinking, “How much more can they possibly cram into these devices?” Well, this isn’t just another smartphone – it’s a powerhouse of next-gen AI features. From handling messages like a total pro to durability that’s off the charts, this device is solid proof that the future has officially arrived and it’s blowing our minds!

      Now, let’s talk specs:

      Front camera: 12MP crystal-clear selfies and immersive video calls

      Rear cameras: Advanced system with wide (50MP), telephoto (10MP) and ultra-wide (12MP) options

      Battery: Robust 4900 mAh for all-day power

      New updates: Enhanced AI features, improved performance and security

      A New Way To Create 

      Among the standout features of the cutting-edge Samsung S24+ is its array of innovative camera settings and editing tools, presenting users with a myriad of creative possibilities. Explore Space Zoom, indulge in high-resolution imaging and experience the intuitive functionality of the Intelligent Gallery. 

      Additionally, the AI Photo Assist feature revolutionises editing, effortlessly allowing users to remove or relocate objects in photos, adjusting backgrounds and maintaining visual integrity. With auto-fill capabilities to straighten images and resize objects, the Samsung S24+ empowers users to unleash their creativity with unparalleled ease.

      It’s All About The Experience 

      Discover and Shop

      Tired of pausing your favourite videos just to hunt down that elusive item you spotted? With a simple gesture, you can circle any object on your screen, whether it’s those trendy sneakers, a breathtaking holiday destination, or a mouthwatering restaurant dish. Instantly, the AI springs into action, presenting you with a curated selection of similar products or experiences that match your interests.

      This feature isn’t limited to just one platform – whether you’re binge-watching Netflix, exploring YouTube, or scrolling through Instagram, “Circle to Search” integrates into your favourite apps, ensuring that you never miss a chance to discover something new and exciting.

      Break Down Language Barriers With Ease

      Imagine making a call to a friend or colleague who speaks a different language and seamlessly engaging in a conversation as if you were speaking the same tongue. With a tap, your speech becomes text, enabling seamless understanding in real time. Supporting 15 languages and requiring only airtime, it’s a Wi-Fi and data-free solution to global communication.

      READ MORE: On The Flip Side With Samsung

      Time To Chat

      Chat effortlessly with friends in different languages, as the Samsung S24+ translates conversations in real-time, not confined to just text and Samsung messages but extending its prowess to popular platforms like WhatsApp. Supporting 35 languages, it integrates smoothly with third-party apps, eliminating the need to juggle between multiple translation tools such as Google Chat, WhatsApp, KakaoTalk and Tango.

      Messaging Mojo

      Tone assist offers versatility in expressing yourself across professional, casual, social, or emoji tones. Integrated into your chats, this feature suggests replies tailored to your message’s context and offers alternative styles to suit any situation. Simply type your text, tap the AI icon and explore a spectrum of expressive options at your fingertips.

      READ MORE: The 8 Greatest Smartwatches And Trackers To Elevate Your Health and Fitness

      To wrap it all up, every single feature we’ve talked about is designed to be time-saving, helping you smash your goals faster than ever before. Whether you’re a social media influencer or a savvy business owner, take it from us, the S24+ comes with our highest recommendation.

      For more information and spec breakdown, please visit samsung.com. More

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      What To Look Out For When Picking a Water Bottle

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      Here’s an unexpected win for the environment: reusable water bottles are having an it-girl moment, thanks in part to the wildly popular Stanley cups. While we’ve successfully eschewed single-use bottles and opted for giant tumblers from which to sip iced coffees and sparkling mocktails, it’s worth investigating the materials used. So, which material is best? We chatted to an expert for the low-down on how to pick a water bottle.

      Meet the expert: Charlotte Metcalf is the CEO of the South African National Bottled Water Association.

      What to look out for when picking a water bottle

      Check its sustainability

      “Every single material used to manufacture reusable/re-fillable beverage bottles has an impact on the environment,” says Charlotte Metcalf, CEO of the South African National Bottled Water Association. “This impact differs between each material be it plastic, aluminium, glass or stainless steel, or any other less well-known packaging materials which may be used for this function.”

      Having said that, the longevity of your reusable water bottle plays a role in its sustainability. Stainless steel, for example, will last longer than single-use plastic, making it a more sustainable option. Bottom line: the longer you hang onto your water bottle, the better for the environment, since this lowers its impact.

      Check for scratches

      Another factor to consider, when picking a water bottle, is how likely it is to harbour bacteria. “What is particularly important to consider is that all materials are prone to scratching, pitting and wearing from regular cleaning,” says Metcalf. “These surface imperfections offer the ideal breeding ground for bacteria as they trap and protect bacteria and are difficult to clean.” To keep your bottle clean, experts advise that you wash your water bottle once a day with vinegar or bicarbonate of soda and water. Bleach will leave an odour and is unsafe, so steer clear. Another note: avoid abrasive products in your water bottle, as these create tiny scratches where bacteria flourish.

      READ MORE: TikTok’s Viral 30-30-30 Challenge: Does It Work For Weight Loss?

      Consider the design

      By this, we don’t mean a water bottle with aspirational wording or cute colour. Rather, Metcalf explains that ridges, bends and other design features inside the walls of the bottle could create crevices where bacteria flourish. “Good design will feature no parts, voids, ridges, liners and spaces in which bacteria can accumulate and that cannot be properly cleaned,” says Metcalf. “With these design features, a reusable bottle can easily become like your pet’s water bowl, lined with slime-forming bacteria or even air-borne disease-causing organisms.”

      Dedicate your bottle to water

      Even if you’re a flavoured water queen or have a penchant for cooldrink, aim to consume those from a different container. “It is important that reusable bottles must be dedicated to water,” explains Metcalf. “Once you fill the bottle with other beverages containing sugar, fats and flavouring, it becomes difficult to clean all traces of these ingredients as these ‘added nutrients’ will fuel the growth of unwanted organisms.” Yikes.

      READ MORE: 11 Avo Toast Recipes That’ll Fill You Up For Less Than 350 Calories

      How to pick a plastic water bottle

      While plastic uses the least amount of resources to manufacture, its health impacts are murkier. For starters, studies link the popular water bottle material BPA (Bisphenol A) to adverse health outcomes like hormonal disruptions. While you can look to BPA-free bottles, their alternatives, like bisphenol S (BPS) and bisphenol F (BPF) are also used in plastic water bottles and the studies on their health impacts remain to be seen. Per Metcalf, bottles made from PET (Polyethylene terephthalate) are seen as safe. “The inert PET bottle is a well-accepted package all over the world and is completely safe to drink from,” says Metcalf.

      If you’re using a plastic water bottle, make sure you clean it regularly and prevent scratches and pitting on the inside. “Reusable/refillable [water bottles] must be regularly examined for pitting and wear-and-tear, regardless of the material they are made from, and discarded as soon as they become worn and difficult to clean,” says Metcalf.

      Plastic water bottles

      How to pick a glass water bottle

      Glass, generally speaking, is good. They’re much easier to spot when dirty, making it easier to keep clean. They’re also free of chemicals, are natural and are dishwasher-safe.

      Glass water bottles, however, are not the most sustainable of the bunch. “Although glass is inert, it takes a lot of energy to produce, transport and recycle. Glass breakage in the environment is dangerous and extremely difficult to remove,” explains Metcalf. If you treat it well, however, it could last a long time.

      Glass water bottles

      READ MORE: 10 Things That Happen To Your Body During Dry January

      How to pick a stainless steel water bottle

      Steel’s known for its ability to keep hot drinks warm and cold drinks cool, making it a versatile option to lug around to the gym and everywhere else. If you’re leaning towards metal, Metcalf suggests opting for something other than aluminium, which can leach toxins into the environment.

      Stainless steel, if made from low-quality materials, can be a problem. “Low-quality stainless-steel bottles can present toxic lead levels from the sealing dot on the base,” says Metcalf. To mitigate this, she suggests checking that your stainless steel water bottle is 18/8 food-grade stainless steel.

      Stainless steel bottles

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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      The Top Beginner’s Weightlifting Gear To Elevate Your Training

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      If you’re taking up weightlifting in 2024 – and need the weightlifting gear to go with it, you’re not alone. More and more women are taking up the sport, a positive turn from the days we shied away from heavy weights. As we know, weightlifting is not only paramount for supporting bone and muscle health (something that declines as we age), but it builds epic muscle that in turn, shreds our fat stores. Not only that, but the feeling of lifting something heavier than you were previously able to is unmatched.

      Why choose weightlifting?

      Weightlifting can score you a tighter, more toned body and act as a shield against some diseases. It decreases the risk of osteoporosis as well as pregnancy complications like gestational diabetes, preeclampsia and postpartum depression. It also protects from heart conditions, injury (especially from falls) and diabetes.

      READ MORE: Exactly How To Start Your Weightlifting Journey

      The right weightlifting gear, explained

      When it comes to weightlifting gear, the right stuff can elevate your training experience from one that’s only ok to one that’s epic and helps you grow and create those #gainz. We’ve outlined the top weightlifting gear, including shoes and the rest to help you on your way to greater heights in the sport.

      Nike Swoosh Flyknit

      It all starts with the right bra. Ultra-stretchy fabric on the back makes changing a breeze, and the traditional adjustable hook-and-eye clasp lets you find the perfect fit, especially with an ever-changing body. It’s perfect for all training, especially when transitioning from deadlifts to burpees. This bra’s got you covered.

      Burnt Core Tights

      Consider these your new go-to tights. The mid-rise waistband provides a supportive fit, constructed with new cutlines for increased flexibility, and squat-proof fabric ensures optimal coverage while you train.

      READ MORE: Try This Tough-ish Workout To Really Build Your Strength

      Mr Price Sport Cropped Vest

      You’re going to want a soft, breathable vest to take you through each workout in style. This one is quick-drying, comfy and cute.

      Reebok Nano X4

      Stay light and breezy with this shoe. The new Nano X4 introduces a completely redesigned upper with all-new FLEXWEAVE material engineered with a midfoot ventilation panel for increased breathability, durability, and a premium look and feel. Plus, the Lift and Run (L.A.R) Chassis System features innovative midsole technology built for added stability when lifting and cushioning for running and jumping. Available from February 15th.

      Wrap Gym Glove

      For when you’re not keen on calluses on your hands, get a pair of grippy gloves to help. This pair has an adjustable wrap-around fit so you can lift anything or nail a pull-up with ease.

      READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine

      Vinyl Weight Set

      If you’re looking to begin your weightlifting journey at home, this set helps a ton. Your set can be transformed into a barbell, kettlebell or dumbbell. It goes up to 20kg, so it’s perfect for beginners.

      Foam roller

      After every session, use this foam roller to soothe muscle pain from weightlifting sessions. It’s lightweight and compact but has grooves that provide dee-tissue massage when you roll muscles over it.

      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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      20 Fitness Apps To Kickstart Your Wellness Journey

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      Looking to crush your goals? Turn to fitness apps. With their variety of programmes and helpful notifications to remind you to get moving, these nifty apps can be a powerful tool in your wellness journey. Many fitness apps also have community programmes built-in to keep you motivated as you share and swap achievements.

      To get the most from your fitness apps, use them to track your progress, set goals (and work towards them) and take note of those notifications. Per a study in the British Journal of Sports Medicine, these are the conditions in which fitness apps work best.

      Here, we’ve crafted a list of the coolest fitness apps worth your time and bucks. You’ll find an app that works well for you from running, pre-and post-natal to yoga and conditioning and HIIT. Let’s crush those goals!

      Proudly South African Programmes

      Find Balance Kindly

      This app, created by trainer Kirsten Johnson, is meant to be a friendly, safe space for fitness and wellness. Find live and on-demand classes, recipes and programmes to help you reach your goals.

      Gutsy

      Harnessing the power of community, you can join workouts and smash your goals along with other people taking on various challenges that creator Juli Poeli hosts. In it, you’ll also find fitness, health and wellness guides for your journey and help you keep track of your progress.

      Hustle Fit

      The app is an extension of the fitness studio owned by surfer and trainer Teal Hogg. Moreover, they offer female-focused classes, including HIIT, boxing, strength training and DNA-specialised nutrition.

      The Movement Lab

      The Movement Lab is a Pilates studio that’s known for doing classes to really great, upbeat music. The best news? They offer online classes and online packages so you can join the fabulous movement wherever you are.

      READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

      Apps for running

      Zombies, Run!

      This is probably my favourite running app of all time. A story-driven app, each episode takes you on a thrilling run around the settlement in a post-apocalyptic zombie-infested world. You can choose to add a high-intensity zombie chase with every run, pushing you to go faster and further. With each episode, the story develops, but there’s plenty of time to jog to your own music while listening along.

      Nike Run Club

      This app is always updating and changing to elevate your running experience. There are runs for whatever you’re in the mood for, including mindfulness runs, powered by Headspace. You can pick from programmes like Don’t Wanna Run (such a vibe) or pick your distance and get in-ear coaching.

      Runcoach

      Made with certified USATF Coaching Support, you’ll get top-tier coaching in this app. Set a goal, tell the app more about yourself, set up a schedule and let the app do the rest. You’ll work hard but the smartness of the app is in its algorithm, able to adjust to missed runs, flagging motivation and more.

      Couch To 5K

      A great way to pick things up when you’re starting your journey. In partnership with the UK’s NHS and the BBC, this app is a flexible nine-week training plan that builds up your strength and endurance over time. You’ll get progress wards, a selection of trainers and tips.

      READ MORE: The 15-Minute Pregnancy Workout You Can Do At Home

      Apps for new moms or moms-to-be

      Daily Burn

      This app offers classes specifically for moms-to-be, including post-natal classes and conditioning programmes. Find Pilates, Barre, ten-minute workouts and more. Plus, the community section offers a space for support when your motivation is flagging or just need a high five.

      Glo

      This app offers classes for post-natal and prenatal women, along with 12 other yoga styles to choose from. You can use the app with your Apple Watch, iPad, Laptop or phone, too. There’s also Chromecast built-in if you want to work out from your TV.

      Prenatal Yoga by Down Dog

      This specific class by Down Dog offers classes for prenatal yoga. You can pick the length of your practice, choose the type of flow and boost your session with flexibility, core focus and more.

      Kayla’s Post-Pregnancy on SWEAT

      Not only does this app cater for no-equipment HIIT classes (and so much more) but there’s a specific programme for post-pregnancy babes looking to get back into fitness. There is also a programme by Kayla for pregnancy, where you’ll be taken through moves specific to your body’s season.

      READ MORE: 6 Genius Fitness Hacks From TikTok Sensation Megan Shongwe

      Fitness apps for yoga and conditioning

      Down Dog

      One of my favourite yoga apps, you can follow along a bespoke flow tailored to your needs and each and every practice is different. You can also use it on your desktop or on your phone. With a paid plan, you can boost your flow with cardio, abs and more. Plus, the music is chef’s kiss.

      Obé

      Get a selection of classes from this programme, including live and on-demand sessions. The classes are energetic but gentle enough for beginners, with a strong focus on conditioning and bodyweight work.

      Asana Rebel

      An inventive way to approach yoga, these high-energy flows see many different types of bodies leading you through classes that’ll tap into your chakras and more. You’ll find challenges to join, new trainers to learn from and more.

      Pilates Anytime

      An online studio, you’ll get premium instruction with thousands of videos that you can try at any level. With so many styles and classes to choose from, you’ll never get bored.

      READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

      Fitness apps for HIIT and strength training

      FitOn

      The best part about this app? It’s 100% free. There are so many classes to choose from with varying difficulty levels and a variety of disciplines. Join a live class or get ‘em on-demand whenever you’d like. You can even load this app onto your TV and stream classes from there. Genius.

      BODi  

      This app is all-inclusive, with nutrition tips, mindset hacks and more. And of course, there are fitness classes, ranging from beginner’s programmes to biking to building strength and more.

      Nike Training Club

      This app is fantastic for athletes and everyday athletes alike. Pick classes from top trainers and try out a variety of disciplines, including dance. It also works across Nike’s other platforms, like the Nike Run app.

      Centr, by Chris Hemsworth

      While this is a paid-for app, the offering is substantial. You’ll get a personalised plan, custom meal plans and grocery lists and a progress tracker to help you crush your goals. Plus, they’ve got top trainers (including women, like Elsa Pataky) to guide you on your journey to wellness.

      Michelle October

      Michelle is a freelance writer at WH, passionate about all things health, fitness and mental wellness. She’s also an avid surfer and recently discovered skateboarding as a viable means of transport. Skate dates, anyone? More

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

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      The pair of running shoes you choose can make or break your run. You ever slipped on a pair only to feel that red-hot feeling of an incoming blister a few kms into your first run? Or you take your shoes off after a long run to find a blackening toenail? Whatever your woeful running horror story is, one thing is for sure, you need a solid pair of takkies to help you hit the tar, treadmill or trails. And we’re here to help.

      What To Consider When Looking For A New Pair Of Running Shoes

      There are a few questions you’re going to want to ask yourself before you head out to your nearest Sportsmans Warehouse on the next available Saturday morning.

      What will you mostly be using your shoes for?

      How far do you want to run?

      What kind of terrain are you going to be running on?

      Do you want to use them for other kinds of training (like HIIT or strength training)?

      READ MORE: We Tested The NEW Under Armour Iso-Chill Range With Running Late Club

      What To Look For In A Shoe

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

      Weight: Lighter shoes usually have less cushioning; they’re designed for your speedy runs. Heavier shoes tend to have more cushioning and are better for your longer runs.

      Drop: This is the difference in cushioning (or height) from the heel to the front of the foot. Basically, when you’re barefoot your heel and forefoot touch the ground so the drop is 0mm. Slip on a pair of particularly cushioned running shoes (or some serious heels) and the drop starts to increase. Drop tends to range from 0mm to 14mm, with 10mm being the most common heel drop.

      Pronation: Many shoes will state the type of pronation they are suitable for (but every person is different). Make sure you choose a shoe that’s suitable for you after doing a gait analysis with an expert (hint: they’re usually free). Not sure what these words mean? Keep on reading!

      Do You Need A Gait Analysis For Running?

      Many running coaches, trainers and running brands recommend getting a gait analysis. But what does that actually mean? In simple terms, your gait describes the way in which you walk. So a gait analysis is an exam that gives you information about your walking and running style.

      Everyone is different and knowing your gait is a huge part of knowing your running style. The more information you have, the more equipped you are to choose the right pair of shoes for you and ultimately prevent injury.

      “Knowing your gait can help you grow as a runner and help prevent injuries in the future. Each runner has a specific gait, and not knowing yours could result in an injury,” according to Asics.

      What Does Pronation Mean?

      A large part of gait analysis focuses on determining your pronation. When it comes to running, pronation refers to how your foot naturally rolls inward after your heel strikes the ground. Ideal pronation would result in this motion (the natural inward roll) absorbing the shock from the force of your heel coming into contact with the ground.

      Once your pronation has been determined, you want to try to match yourself to a running shoe that adjusts for your specific pronation. Wearing the correct running shoe will make you a more efficient runner and help you avoid those jog-ending injuries.

      3 Types Of Pronation:

      Neutral pronation: When your foot lands outside of your heel and then rolls naturally inward (about 15%), absorbing the shock and keeping your ankles aligned. If this is you, try the Under Armour FLOW Velociti Elite.

      Overpronation: When your feet roll inward too much. This requires a more sturdy running shoe so that your foot can be kept in place. Try the PUMA NITRO or Asics Gel-Nimbus™ 25 if you’re an overpronater.

      Supination or underpronation: When the feet don’t roll inward enough. This requires a shoe that has plenty of cushioning, like the Salomon Spectur.

      READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

      5 Places To Get A Gait Analysis In South Africa

      Sportsmans Warehouse

      Sportsmans Warehouse has RUN-id, an industry-leading advanced gait analysis technology developed by German engineer Jens Hellenbacher. It’s in selected stores around South Africa (Gauteng, Western Cape, Pretoria, KZN and Eastern Cape), is completely free and only takes a few minutes. Find out more here.

      ASICS Mall Of Africa

      If you’re a runner, you’ll be familiar with Asics. They have a huge range of shoes to suit any type of runner. So if you’ve got your heart set on your next pair being from the brand, why not head straight to the Asics store at Mall Of Africa for a gait analysis? The analysis is free of charge. Find out more here.

      Total Sports

      Total Sports is really changing the game when it comes to getting active. Their free gait analysis is available at Totalsports in Sandton, Mall of Africa, Canal Walk, Cavendish, Gateway and more.

      The Athlete’s Foot

      You can pre-order your running and gait analysis at the shop over here. They also give an in-depth breakdown of what they will be analysing and why it matters here.

      The Sweat Shop

      Head to The Sweat Shop Dunkeld in Johannesburg or The Sweat Shop Claremont in Cape Town for shoe fittings, gait analysis and premium advice.

      Now that you know a little bit more about what to look for in your next pair of running shoes, you’re ready to shop. Whether you’re a newbie or an experienced runner, hit the ground running with these newly-released running shoes.

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

      For Speed Runs

      For speed work and short-distance runs, look for a shoe with a little drop – in a European Journal of Sports Science study, they found that minimalist shoes can help you run faster, and make your feet and calves stronger. These are our top 2024 running shoes for speedy runs.

      Nike Vaporfly 3

      This is a speed shoe, indeed. But gone are the days when a quick 5K fit the bill for what creates a speedy run. These shoes can take you from a fast 10K through to a pacy marathon, too. The grooves in the sole drive energy from the sole through to the forefoot, making for faster take-offs.

      Under Armour Surge 3 Running Shoes

      With just an 8mm drop, this lightweight and breathable shoe will have you flying. A cushioned EVA midsole gives you a responsive ride while strategically placed rubber pods on the outsole add durability while keeping things light.

      adidas Adizero Boston 12

      You’d be surprised that such a chunky shoe can create such speed. Get flexibility in the forefoot along with a locked-in midfoot through your run. Energyrods at the bottom of the shoe provide a more seamless transition as you push off from the ground.

      PUMA Fast-R Nitro Elite

      You’d be forgiven for thinking this is a moon boot, but it’s actually a speed runner. The shoe, broken into two parts, delivers speed in the front section and comfort at the back, while the forefoot is primed to react to your cadence. It’s also surprisingly stable. While it’s built for speed, you could even take this bad boy on marathons, says PUMA. Expect a new version to drop in February 2024 – this shoe will be lighter and even faster.

      Asics Magic Speed

      Get the energy you need to ace your next PB. It works for both tempo runs and races and a carbon TPU plate propels your foot forward upon landing, so you go further, faster. A cushioned midsole keeps your stride propulsive while maintaining a lightweight feel.

      Hoka Mach X

      For those who want to run even faster, this pace-pushing shoe is it. It’s also a lightweight shoe built to last: the Mach X is supercharged with a layer of PEBA foam that’s 34% more resilient than the Carbon X 3 foam, making this a good shoe for both distance and speedy sprints.

      For Longer Distance Runs

      For longer distances, look for a higher drop in the shoe (read: a higher heel) that supports and keeps you comfy when you’re going for many km.

      On Running Cloudbloom Echo

      Made to go the distance, these shoes, with the upward curve, push your foot further and faster. You’ll also find enhanced cushioning on the forefoot, making for a more comfortable journey.

      Under Armour HOVR™ Machina 3

      Perfect for hot rides, the shoe’s mesh upper allows for maximum airflow, while tons of springy cushioning keeps you pushing forward. Plus, the combination of carbon and blown rubber on the outsole allows for durability and a lightweight rebound.

      adidas SOLARGLIDE 6

      Go the distance with this nifty runner. BOOST tech delivers energy return with each stride, while LEP 2.0 technology guides your foot forward for an extra push when you toe-off during your run.

      PUMA Magnify Nitro 2

      There’s tons of rubber in this shoe, making for a longer, smoother ride. In the midsole, you’ll find nitrogen-infused NITRO™ foam, to keep you bouncing along in comfort. The outsole’s rubber is durable and is built for all-surface traction.

      New Balance Fresh Foam X 1080

      Per New Balance, this shoe is IT. The shoe they’d make if they only made one. A bold claim, but we’ve reviewed it and can testify to its bounciness and responsiveness. The midsole, with proprietary Fresh Foam, allows the landing to push off to go that much more smoothly while the super-soft upper material is breathable.

      Nike Alphapfly 3

      Made with the beloved Zoom upper but with a decked-out sole, this shoe for marathoners looking to pace up fits the bill. It’s helped runner Kelvin Kiptum break the Marathon World Record, so it’s got to be good. What’s new? A smoother heel-to-toe transition from the continuous bottom as well as a wider carbon fibre Flyplate for extra propulsion.

      For Trail Runs

      With trail running shoes, you’re looking for a grippier outsole that can withstand uneven footpaths and keep your foot secure as you traverse the unknown. These are worth your cash.

      Salomon Pulsar

      A bouncy, superior comfort shoe that tackles the trails while you walk on clouds. An Energy Foam midsole gives you smooth transitions, while an Energy Blade helps with propulsion to shift you forward.

      Nike Ultrafly

      Fast and grippy, this shoe makes the case for a trail run that’s both fast, epic and yes, totally doable, no matter the conditions. The Nike Ultrafly was designed with Vibram and contains its lightweight, agile outsole design and traction tech underneath.

      Hoka SpeedGoat 5

      Like Nike’s Ultrafly, this shoe features the Vibram® Megagrip with Traction Lug designed to provide more surface contact and traction. It’s lighter and roomier but no less stable, making for light work when tackling the trails.

      adidas SOULSTRIDE FLOW GTX

      A lightweight shoe that won’t bog you down on the hills. Shock-absorbing EVA provides comfort and the mesh upper takes you through mud, rain and sunshine. The Continental™ Rubber outsole also gives you a better grip on those trails.

      Under Armour Charged Maven

      For shock absorption, look for the UA Charged tech embedded in this shoe. The cushioning needs to be soft but rugged enough to take on rocks and gravel – and this shoe does the trick.

      PUMA Voyage Nitro 3

      The camo look is so subtle and beautiful, you’ll be wanting to wear this everywhere. But it’s destined for the trails: it sheds water so you’re never wet, while the outsole allows the shoe to move independently with the ground for better traction.

      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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      Essential Gear For Any Active Vacay

      by

      If your idea of a perfect getaway involves a bit more adrenaline and a lot less lounging, then join the club. Chamain van Zyl, our online editor and hiking enthusiast, knows the drill: “Spontaneous bushveld strolls and local trail scouting? Count me in!”

      Plus, a foray into nature reaps health benefits, too. In a 2020 study published in the Journal of Contemporary Psychotherapy, researchers discovered a significant correlation between outdoor mindfulness and two key components of human well-being: positivity and life satisfaction. The study underscores the impact of mindful experiences in natural settings on individuals’ emotional well-being and overall life contentment. So, if you’re still wondering why you should hit the trails and discover the great outdoors, these articles might help:

      Beyond the basics

      We’ve crafted a guide for your upcoming adventure—packed with action cameras, versatile gear and all the outdoor essentials you never knew you needed. Happy shopping!

      Hiking or Trail Running

      GoPro Hero 10 Black

      Capture the heart-pounding moments of your hiking, running, surfing, cycling and all the epic adventures with the GoPro Hero 10. Don’t miss a single second of the action!

      Garmin vívoactive® 5

      Keep a vigilant eye on your body battery this holiday season. Remember to prioritise much-needed rest and recovery after each exhilarating session. Your body’s your most valuable adventure tool!

      Salomon Active Skin 8 

      Whether it’s a quick run or a day-long hike, this hydration vest offers ultimate comfort with its soft, snug fit and breathability. Plus, enjoy modular storage and clever chest pockets for quick access to your flasks.

      USN Vooma Bar Almond & Honey Nougat

      Get hooked on these delectable USN nougat bars! Not only do they taste AMAZING, but they also give you the ‘vooma’ you need during your action-packed activities. It’s the perfect on-the-go fuel!

      PUMA X Liberty Women’s Crop Top

      It’s not just about hiking; it’s about hiking in both style and comfort. A sports bra ensures the utmost support for your adventure. After all, we need to look after the girls on any trip!

      READ MORE: 3 Things To Look For When Buying A Hiking Backpack (Plus, 8 Amazing Ones To Buy Right Now)

      Women’s UA RUSH™ Energy 2.0 Short Sleeve

      This top not only fits like a dream, but it helps you stay dry, stay energised and conquer every PB on your journey!

      Ladies X-Trail Waterproof Running Jacket

      Don’t let unpredictable weather keep you from the trails. Stay cool, dry and protected with the Ladies X-Trail lightweight jacket. It’s designed for the most demanding conditions and easily packs into your hydration pack. Be unstoppable, rain or shine!

      Kitchen Think Gadget Set

      Marshmallow on a stick is so last season. For the outdoor foodie, this self-stacking nesting gadget set is a game-changer. Enjoy brie and fig sarmies on your hike with a swivel peeler, mini grater, pizza cutter, bottle opener and grinder.

      adidas Terrex Speed Flow Trail Running Shoes

      Your adventure’s best friend. Designed for racing on any terrain and in all conditions, these shoes offer comfort and grip with a breathable mesh upper and a cushioned, lightweight midsole. Stay sure-footed on wet rocks and roots with the Continental™ Rubber outsole.

      Falke Silver Cushion Runner

      Never underestimate the importance of quality socks. Choose the right fit, just like the right shoes, for a blister-free experience.

      READ MORE: 24 Best Fitness Gifts For The Gym Lover In Your Life

      Thule AllTrail X 15L

      Whether you’re hauling snacks, jackets, or more, this versatile waxed canvas backpack can handle it all. It’s equally at home on the trail as it is in the city, ensuring you’re ready for any adventure that comes your way.

      Women’s UA Run Elite 2-in-1 Shorts

      What’s an adventure without comfy shorts? These have an expandable pocket to secure your phone without the bounce, making them perfect for runners who like to stay connected.

      Mountain Biking

      Specialized Women’s Camber Comp Carbon

      You cannot go wrong with Specialized! This bike is designed to give women the ultimate trail experience, offering speed, efficiency, and assured handling both uphill and downhill. Get ready to ride like never before!

      Assos® Uma GT Evo | Women’s Half Shorts

      “I prefer shorts over bib shorts, it’s just easier to get out of when nature calls. [chuckles]” says Chamain van Zyl, Digital Editor. Picking the right pair of cycling shorts is crucial to keep your comfort levels high and your bum happy on those long rides.

      Ciovita Nucleo Sport Fit Cycling Jersey

      Look as cool as your ride while tearing up the trails! The Nucleo Sport Fit Cycling Jersey offers a relaxed sport-fit style with slightly longer sleeves. It also packs an expandable pocket for extra storage, reflective trims for visibility and a secure elasticated back hem. Style and function in one!

      Fizik Ladies Terra Ergolace X2 Mountain Bike Shoe

      These gorgeous mountain bike shoes offer an anatomical fit for ultimate comfort. Plus, they feature an X2 outsole with Vibram grip for superior traction both on and off the bike.

      READ MORE: 10 Reasons Why You Should Take Up Cycling In 2023

      Giro Radix Cycle Helmet

      Safety is non-negotiable! Protect yourself with the Giro Radix Cycle Helmet, built to deliver toughness, protection, durability, and style. Your trusted companion for a thrilling ride through the trails.

      ILoveBoobies Tropical Socks

      Don’t forget to match your kit with cute socks! These tropical socks by I Love Boobies aren’t just adorable; they’re functional and for a fantastic cause. For every five pairs of socks sold, one breast cancer screening is paid for.

      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