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The festive season is full of socialising, late nights, overindulgence… and plenty of disruption to your usual routine. Training patterns shift, sleep changes, stress levels rise, and time feels short. It’s a time many people feel they “fall off the wagon” with their fitness. You can stay active over Christmas without burning out, over-training, or giving up on yourself completely.You just need a realistic plan — not a perfect one. This blog walks you through simple tips to

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

If you’re thinking about entering your first HYROX, Doubles is one of the most popular and enjoyable ways to get started. It’s sociable, supportive and a brilliant introduction to hybrid fitness without the full pressure of competing solo. But while it’s a lot of fun, don’t underestimate it — HYROX Doubles is also highly strategic. The teams who do best aren’t necessarily the fittest; they’re the ones who plan well, communicate clearly, and know how to play to each other’s st

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

When most people think about strength training, they focus on the lifting or pushing part of an exercise. This is called the concentric phase, where muscles shorten as they contract. But the eccentric phase—the part where muscles lengthen under tension—is just as important. Skipping this phase can limit your progress and increase your risk of injury. Understanding why the eccentric phase matters can help you build strength, improve muscle growth, and enhance overall performan

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 brings many changes, and managing weight, mood, and overall health can feel like a constant challenge. One key factor often overlooked is cortisol, the body’s primary stress hormone. When cortisol levels rise or stay elevated, it can affect how the body stores fat, how emotions are regulated, and how well the immune system functions. Understanding the role of cortisol during menopause can help women take control of their health and well-being. What Is Cortisol and W

As we age, our bodies undergo changes that can affect strength, balance, and bone health. Frailty, osteoporosis, and muscle loss are common challenges that increase the risk of falls, fractures, and loss of independence. The good news is that many of these effects can be slowed or even prevented with the right lifestyle choices. This post explores practical ways to stay strong and healthy throughout the ageing process. Understanding Frailty and Its Impact Frailty is a conditi

As women age, their nutritional needs change, and protein becomes more important than ever. Maintaining muscle strength, supporting bone health, and managing weight all depend heavily on adequate protein intake. Yet many women do not get enough protein daily, which can lead to muscle loss, slower recovery from illness, and decreased overall vitality. This guide explains why protein plays a crucial role in healthy aging and offers practical tips to help women meet their protei

Back pain affects millions of people across the UK, making it one of the most common health complaints. It can disrupt daily life, reduce productivity, and lead to long-term health issues if not addressed properly. Understanding the causes, impact, and ways to manage back pain is essential for improving quality of life and reducing the burden on healthcare services. Common Causes of Back Pain in the UK Back pain can arise from various factors, often linked to lifestyle, occup

Inflammation plays a significant role in many health challenges faced by peri- and post-menopausal women. Shifts in hormone levels during this stage can increase inflammation, contributing to symptoms like joint pain, weight gain, and cardiovascular risks. Adopting an anti-inflammatory Mediterranean diet offers a natural way to support health and ease these changes. Understanding Inflammation and Menopause During peri-menopause and post-menopause, oestrogen levels decline. Oe

GLP-1 medicines have gained attention for their role in managing weight and blood sugar levels. These drugs offer hope for people struggling with obesity and type 2 diabetes, but they are not a simple fix. Understanding how GLP-1 medicines work, who benefits most, and the potential risks can help you make informed decisions about your health. GLP-1 injection pen used for weight and diabetes management How GLP-1 Medicines Work GLP-1 stands for glucagon-like peptide-1, a hormon

Functional fitness events challenge athletes to perform movements that test strength, endurance, and coordination. Among these, Wall Balls , Broad Jump Burpees , and Box Jumps stand out as essential exercises that often determine success or failure in competitions. Mastering the standards for these movements not only improves performance but also reduces the risk of injury and ensures fair scoring. This post breaks down each movement, explains the key standards, and offers p

Menopause marks a significant change in a woman’s life, often seen as the end of reproductive years. Yet, its impact goes far beyond the cessation of menstruation. Many women experience hidden effects that can influence their health for years after menopause begins. Understanding these long-term changes helps women prepare, manage symptoms, and maintain their well-being. What Happens During Menopause Menopause occurs when the ovaries stop producing eggs and hormone levels, es

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