Running

Many people still imagine personal training is only for athletes, celebrities, or people who already feel confident in the gym. The truth? Personal training is for regular people  — busy parents, mid-life women navigating hormonal changes, beginners who don’t know where to start, and anyone who wants to finally make progress towards weight loss, body composition change or performance goals. Whether you're trying to feel fitter, get stronger, lose weight, or take on a challeng

My first HRV blog explained what Heart Rate Variability (HRV) is; what your smartwatch is actually measuring; and how fitness, nutrition and lifestyle factors can affect or improve it. This 2nd blog provides specific insights for the female recreational athlete. This is where things get really interesting – and where a lot of generic “HRV advice” (based on male data!) falls short as women’s HRV patterns are unique — and dramatically influenced by hormones, menstrual cycles an

Heart rate variability – or HRV – has exploded in popularity thanks to wearables and smart watches. In simple terms it’s just a way of looking at how well your body copes with stress and recovers. But with all the buzz, it can feel confusing. Is a higher number always “better”? Why does it drop after wine, a hard workout… or for females the week before your period? For recreational athletes trying to balance training with life, HRV can be a powerful tool — if  you understand

With winter comes cold air, dark evenings, icy pavements — all of which make running more challenging. The upside: with a bit of planning and sensible training, you can stay fit and injury-free all season.  Here are my top tips for smart winter training: 1. Increase mileage and intensity gradually One of the top rules for injury prevention is to avoid sudden spikes in mileage or pace. Many running-injury guides recommend increasing your weekly distance by no more than about 1

When I first started running at 40, I honestly didn’t think I’d stick with it.I was a busy wife and mum, someone who had struggled with weight for years — and definitely not someone who grew up doing sport or going to the gym. My first ever run (mostly walking) basically comprised two-miles of feeling like my lungs were going to explode wondering why people did this for fun. However I persisted, and after I’d learnt to breathe properly, started to look forward to lacing up my

Training effectively while managing the menstrual cycle can feel like a puzzle. Many women experience fluctuations in energy, strength, and motivation throughout their cycle, which can impact workout performance. Understanding how your body changes during each phase of your menstrual cycle allows you to tailor your training to match your natural rhythms. This approach helps you stay consistent, avoid burnout, and perform at your best. Understanding the Menstrual Cycle Phases

If you’ve been running regularly, putting in the miles, doing the races… yet your pace isn’t improving, you’re not  alone. Almost every runner eventually hits the frustrating “I’m stuck” phase. The good news? A plateau isn’t a dead end — it’s a sign your body needs a new stimulus, smarter structure and some strategic tweaks. This guide blends the latest research (including recent findings published in Cell ), coaching insights from Runner’s World interviews, and the science-d

Stretching is often overlooked in daily routines, yet it holds remarkable benefits for both body and mind. Whether you are an athlete, office worker, or someone looking to improve overall well-being, incorporating stretching into your day can make a significant difference. This post explores why stretching matters, how it improves your health, and practical ways to include it in your lifestyle. Stretch in a park Why Stretching Matters Many people think stretching is only nece

Menopause often feels like a turning point for many women, especially those who love running. Changes in hormones, energy levels, and recovery can make it seem like personal bests (PBs) are out of reach. Yet, science and smart strategies show that running through menopause can not only be possible but also a time to set new records. This post explores how menopause affects running and offers practical tips to help runners to avoid injury and smash their PBs during this phase

A strong core is the foundation of overall fitness and daily movement. For women, targeted ab exercises not only help tone the tummy but also improve posture, balance, and reduce the risk of injury. This post explores effective ab workouts designed specifically for women who want to build strength and definition in their midsection. Woman holding a plank position on a yoga mat Why Focus on Core Strength? The core includes more than just the visible abdominal muscles. It invol

Running is often seen as a symmetrical activity, with both legs working together to propel you forward. But what if focusing on just one leg at a time could make you a stronger, faster, and more efficient runner? Single-leg training is gaining attention for its ability to improve balance, power, and injury prevention. This post explores the science behind single-leg training and how it can transform your running performance. Runner doing single-leg squat on uneven trail, focu

Taper week is a vital phase that requires balance and intention. Reducing training, fueling your body properly, prioritizing rest, and preparing mentally will help you arrive at race day feeling fresh and ready. Use this time to trust your training and focus on recovery. My taper week mantra of "no more gains to be made, only losses" ensures I get to the start line ready to perform and enjoy the race. Taper week is a critical phase in any training plan, especially for endura

VO₂ max measures the maximum amount of oxygen your body can use during intense exercise. It reflects your cardiovascular fitness and aerobic endurance. This number matters because it links directly to your overall health and how long you might live. Understanding VO₂ max helps you track fitness progress and make smarter health choices. Runner checking heart rate monitor during outdoor exercise What VO₂ Max Tells You About Your Health VO₂ max shows how efficiently your heart,

Many people believe that exercising regularly can fix any damage caused by poor eating habits. The idea sounds simple: burn off the calories you consume, and you’ll stay healthy and fit. But the reality is more complicated. Exercise is essential for overall health, but it cannot fully counteract the effects of a bad diet. This post explores why exercise alone is not enough, how poor nutrition impacts your body, and what you can do to create a balanced approach to health. Exer

Navigating exercise during peri-menopause can feel like a puzzle. Hormonal shifts affect energy, mood, and recovery, making it harder to stick to a routine. Yet, tuning your workouts to your menstrual cycle can help you stay active, reduce symptoms, and improve overall well-being. This guide explains how to exercise in sync with your changing cycle during peri-menopause, offering practical tips for each phase. Woman stretching outdoors in the morning, preparing for exercise U

Menopause brings many changes, and staying active during this time can feel challenging. For women over 40, understanding how menopause affects the body is key to maintaining fitness and overall well-being. This post offers practical advice to help active women adjust their training routines and keep moving with confidence. Woman stretching outdoors in a park during early morning Understanding Menopause and Its Impact on Fitness Menopause typically occurs between ages 45 and