womens blog

Is Intermittent Fasting A Good Way To Lose Weight?

Nick Harris-Fry
Tuesday, January 8, 2019 - 13:00

Going on a diet takes effort and some diets take a lot more effort than others. Any diet that requires you to count every calorie you consume on each and every day, for example, or diets that demand you cut out entire food groups, thereby requiring you to plan ahead constantly to make sure there’s something you can eat.

In contrast, intermittent fasting seems pretty simple. While you might have to count calories very closely for certain periods of the day or week, the rest of the time you don’t really have to think about what you eat. And given that any weight-loss diet’s success relies on creating a calorie deficit where you burn more than you consume, forgoing food for long periods seems likely to lead to success on that front.

However, there’s more to a healthy and effective diet than whether it helps you lose weight in the short term. To run the rule over intermittent fasting, we spoke to Elliot Moore, lifestyle health adviser for Bupa UK.

What does intermittent fasting involve?

Intermittent fasting is an eating pattern where you switch between periods of eating and fasting. There are a...

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The Best High-Impact Sports Bras For The Gym

Samantha Pashley
Friday, January 11, 2019 - 14:26

Boobs, breasts, bangers, Brad Pitts. Whatever you call them, it’s important to keep your chest properly supported with a decent bra during intense exercise. Get it wrong and we’re talking pain, soreness, aches and irreversible sagging. Yup, irreversible. Got your attention?

Technology has come a long way since two jockstraps were sewn together to create the first bra for general exercise in 1977. However, finding the right sports bra for high-impact workouts can still be a challenge. The perfect model should make you feel comfortable and confident, supported but not constricted, plus score some style points. Cue our selection of the best for your girls, whatever their shape and size, and no matter your fitness game.

Reebok Puremove Bra


This minimalist Reebok bra offers astronomical support. We say that because its responsive technology is used by NASA in space suits. The clever fabric stiffens and releases depending on what exercise you’re doing, making it a versatile and comfortable all-rounder, and it’s even available in half sizes to ensure a better fit.

Buy from Reebok |...

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The Winners Of The Healthy Food & Drink Awards 2019

Thursday, January 10, 2019 - 14:45

Thanks to all of you who voted for your favourite healthy food and drinks in our annual awards. Read on to discover the winning snacks and superfoods that help power your action-packed lives.

Best Snack Bar

Meridian Peanut Bar | Buy

Silver: Herbalife Nutrition Protein Bar | Buy

Bronze: Kind Dark Chocolate Nuts & Sea Salt | Buy

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Best Cold Drink

Tiana Fair Trade Organics 100% Raw Coconut Water | Buy

Silver: Rude Health Hazelnut & Cacao Drink | Buy

Bronze: Bio Synergy Skinny Water | Buy

Best Hot Drink

Pukka Lean Matcha Green Tea | Buy

Silver: Herbalife Nutrition Instant Herbal Beverage | Buy

Bronze: Clipper Snore & Peace Tea | Buy

Best Breakfast

Herbalife Nutrition Formula 1 Healthy Meal | Buy

Silver: Eat Natural Breakfast With Benefits Nuts & Seeds With Honey | Buy

Bronze: Delicious Alchemy Wonderfully Nutty Granola | Buy

Best Free From

Kind Dark Chocolate Nuts & Sea Salt | Buy

Silver: Vita Coco Coconut Milk Alternative | Buy

Bronze: Ricola LemonMint Sugar Free Herbal Sweets | Buy

Best Superfood

California Walnuts’ Walnuts

Silver: Vita Coco Coconut...

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Work Up A Sweat With This Shadowboxing Home Workout

Nick Harris-Fry
Wednesday, January 9, 2019 - 15:05

It’s no secret that boxing is a sport that demands incredible levels of fitness from its practitioners and if you head to any boxing gym for a workout you’re likely to find yourself pushed to the limit. However, it’s not a sport you immediately associate with home workouts, because most of us don’t have a room full of pads and bags to hit whenever the mood takes us.

Fortunately you don’t need all that, because shadowboxing is tough enough to test you any time, anywhere. This home training session is designed by Louis Rennocks, co-founder of Boxx, a website and app that offers a host of different classes you can follow at home, with boxing, strength, cardio and yoga sessions all included.

How To Do This Workout

This workout is designed in the style of one of Boxx’s BoxxHIIT session, which combines shadowboxing with bodyweight exercises. After a five-minute warm-up you’ll do seven three-minute rounds of shadowboxing plus bodyweight exercises. Add in another four minutes to warm down and you’ve got a tight 30-minute session. However, that’s only the case if you take no rest at all between...

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Sign Up For Swimathon 2019 And Swim Up To 5km For A Good Cause

Nick Harris-Fry
Wednesday, January 9, 2019 - 13:53

In the main, swimmers get short shrift when it comes to charity events. Runners are extremely well catered for, while walkers and cyclists will usually have their pick of several excellent events a month, but swimmers get barely more than a handful of organised chances each year to strut their stuff in the water and raise some dough for charity,

That means you have to take every chance you get – so sign up now for Swimathon, which takes place at the end of March and raises money for Cancer Research UK and the Marie Curie charity.

Even if you’re not already a swimmer you should check out Swimathon, because it makes the perfect target to aim for when a new year fitness kick is running out of steam, especially as with swimming you can do all your training indoors. Just think about all the people training for the London Marathon plodding along frosty pavements while you splash around a heated indoor pool, followed by five minutes in the sauna or jacuzzi.

Swimathon 2019 runs from 29th to 31st March and involves a range of different challenges that makes it suitable for all. Beginners can sign...

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The Best Marathon Running Shoes

Nick Harris-Fry
Tuesday, January 8, 2019 - 15:20

There are many times in life when hunting out the cheapest option is a good idea. Buying shoes to train for and run a marathon in is not one of them. Even beginner runners will probably log over 300km in total while training for a marathon, while more experienced people will rack up over 1,000km, so opting for a budget shoe that feels horrible and falls apart after 150km is no-one’s idea of savvy shopping.

What defines a great marathon shoe will differ from runner to runner, so we’ve included a range of options in our round-up to suit all comers. Whether you’re a keen bean with a few shoes in your wardrobe and want the fastest possible option for race day, or a new runner who wants a comfortable pair to wear for every run up to and including the marathon itself, we have you and your feet covered.

Nike Zoom Vaporfly 4% – Best For Blowing The Doors Off Your PB


The Vaporfly 4% has its failings, with the main ones being that it’s very expensive, often sold out and far from durable – after a couple of hundred kilometres you can expect it to be past its best. However, no other shoe can...

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Beat The January Blues With Brew Monday

Nick Harris-Fry
Friday, January 11, 2019 - 16:41

The third Monday of the year is a notoriously tough day to get through in a positive frame of mind, thanks to a 2005 press release about “Blue Monday” that took on a life of its own. This is when you can expect to be reminded that the joys of Christmas and New Year are well in the past, spring is a long way off, and you’re facing down the bone-chilling dark days of midwinter – plus the start of another working week.

Since it has become such an infamously depressing day, the good people at Samaritans have stepped up to try and counter it with their initiative Brew Monday, which encourages people to have a tea and a chat with a member of their family, or a friend or colleague, to help talk over any problems they might be having, as well as fundraise for the charity.

You can sign up for a free Brew Monday kit on the Samaritans website which includes some special teabags, fundraising advice and little Brew Monday cake flags if you’re having a slice of something sweet with your tea. Over 100 train stations will also take part in the event, with stands in place to hand out the teabags and discuss...

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New Year’s Resolutions Ideas From Personal Trainers

Nick Harris-Fry
Tuesday, January 1, 2019 - 11:28

We’re pretty sure someone in the last week will have asked you about your resolutions for 2019. Perhaps you’ve already got one lined up – but if not, we can help. Well, not us, but personal trainers, who have the expertise to suggest resolutions that fall squarely in the sweet spot between “achievable” and “will actually make a difference”. That’s why we enlisted a squad of them to provide their best suggestions for New Year’s resolutions. Here’s to a fitter, healthier and happier 2019.

Exercise First Thing

“A resolution to set you up for success is to perform a handful of exercises when waking up,” says Jamie Ray, lead HIIT instructor at Another_Space Gym. “Once you’ve popped out of bed, start your day with ten squats, ten sit-ups and ten press-ups. To keep improving, add two more reps to each exercise each week.”

Go For A Walk Every Lunchtime

"Make small lifestyle changes to be more active,” says Keith McNiven, founder of Right Path Fitness. “It’s brilliant to start going to the gym, but also think about small changes that you can make to your lifestyle. Research now suggests that being...

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New Year’s Resolutions That Will Actually Make A Difference

Nick Harris-Fry
Sunday, December 30, 2018 - 17:26

Considering New Year’s resolutions are meant to be the foundation of a better lifestyle that will last the rest of your life, it’s a shame that the most common trio by far are simply to get fitter, eat more healthily, or lose weight. These are all admirable intentions, of course, but when you consider how vague and largely uninspiring they are, it’s not surprising that most people struggle to stick to them.

These resolutions are flawed from the off – you need a fixed goal, something that is achievable, and, most importantly of all, you need to pick something you’re going to enjoy achieving.

One good way to work out if you’ve made a good resolution is to consider whether you’re going to want to talk about completing it at your New Year’s Eve party in 2019. If your weight has dropped from 90kg to 87kg that’s some solid work, but you probably won’t bother to bring it up. If you’ve dropped those 3kg because you completed your first marathon, climbed Kilimanjaro, learned to kitesurf, or became an excellent cook, then people are going to want to hear about it.

1. Commit to an adventure

This can...

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RED January Is A Great Way To Achieve Your New Year’s Resolution To Get Fit

Nick Harris-Fry
Thursday, December 27, 2018 - 07:53

If you’re planning to start a fitness kick in January then the chances are you’re doing so for purely physical reasons. You might want to lose weight, get fitter or bulk up, for example. You probably haven’t considered the effect of an exercise regime on your mental health, but you absolutely should, because regular exercise can be as just as beneficial to your mental state as it is your physical one.

RED January is an event that supports the mental health charity Mind and asks participants to commit to being active every single day of January. That can mean running every day, or swimming, cycling, walking to work or whatever else you like to do to get the heart pumping, all with the aim of boosting your mental health. After last year’s RED January, 87% of REDers said they felt significantly better physically and mentally afterwards. It’s free to sign up and you can choose whether or not you’d like to raise money for Mind.

It’s the perfect way to get active if you have a fitness-focussed New Year’s resolution on your list. For one, we reckon a month-long challenges is a great way to...

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Make Veganuary Easy With These Vegan Recipe Box Delivery Services

Nick Harris-Fry
Thursday, December 27, 2018 - 06:52

Day one of Veganuary is full of grand aspirations about the many interesting plant-based meals you are going to make over the course of the month ahead. By day four, however, when you’re chowing down on yet another plate of chips, you might concede that some help is needed when it comes to mapping out your vegan meals.

Enter the vegan recipe box. All the ingredients you need to make a healthy, easy and delicious plant-based meal shipped to your door, with clear instructions on how to use them. Here are our favourite vegan food delivery boxes to try this Veganuary.

Gousto

With Gousto’s recipe boxes you pick from a large selection of meals each week and there are always several excellent vegan options. The recipes are always easy to make and meticulously planned so you’re not rushing to get them done in the predicted prep time. Gousto’s boxes are also slightly cheaper than rivals like Mindful Chef, with the cheapest option for two people being £34.99 for four meals.

Buy from Gousto | From £4.37pp for two-person meals, £2.98pp for family meals

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Allplants

This is...

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This Home Workout Will Improve The Way You Move

Nick Harris-Fry
Wednesday, January 2, 2019 - 15:26

If you’ve embarked on a January fitness kick but can’t face going to a jam-packed gym for your workouts, give this terrific full-body routine a go at home instead.

The 40-minute workout is designed by Dan Little, head of fitness at London studio Digme and the brains behind the Matrix workout, which is broken down into three main sections – Run, Condition and Move – to challenge you in a variety of ways. The workout below is built along similar lines, but shorter than a full Matrix session and made up entirely of bodyweight exercises so you can do it anywhere.

Warm Up

Hip swing

Time 30sec

“Start in a downward dog position with your hands and feet on the floor and your hips raised,” say Little. “Drop your hips and extend your spine. Repeat at a steady and controlled pace.”

Deep squat hold

Time 30sec

“Keeping your feet flat on the floor, drop into a deep squat,” says Little. “Allow your elbows to rest on your knee and gently move from side to side and forwards and back, rocking your body and allowing your hips, knees and lower back to open.”

T-twist

Time 30sec

“From a press-up position,...

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One Of Our Favourite Fitness Apps Is Offering A Free 30-Day Workout Plan

Nick Harris-Fry
Tuesday, January 1, 2019 - 22:19

If you have grand plans to get fit in 2019 but aren’t sure exactly how to make it happen, then here’s a freebie that you should take advantage of. Fitness app FiiT is offering free access to a 30-day plan that includes a range of workout videos you can play in the app and follow at home.

Classes in general are great for beginners, because you don’t have to think about what to actually do in the gym – just follow what the trainer says and you’ll get fitter. Classes you can do at home without having to pay a penny? Well that’s even better.

We were impressed when we reviewed the FiiT app at launch, and since then the range of classes has expanded massively, with the sessions grouped in three categories – Cardio, Strength and Rebalance.

The Cardio classes are HIIT workouts with a focus is on getting your heart rate up and increasing your cardiovascular fitness, while Strength sessions involve bodyweight exercises to build muscle. The Rebalance section of the app consists of yoga and Pilates sessions to improve your flexibility and mobility.

See related 
One Of Our Favourite...

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What To Do At The Gym To Get Results

Joe Warner
Tuesday, January 1, 2019 - 13:05

1. Prioritise compound lifts

Compound exercises, where there is movement at two joints so you work multiple muscles groups, should be the cornerstone of any workout programme whether you’re training for size, strength or fat loss. “The bench press, barbell squat and deadlift offer the most return on investment for your time and effort, and in order to get bigger, you have to get stronger,” says Ben Esgro, an NCSA-certified strength and conditioning specialist.

2. Have a clearly defined goal

“Without a clearly defined and challenging physique goal, you’re never going to get the results you want,” says Ultimate Performance founder Nick Mitchell. “The best transformation candidates I have ever worked with are women wanting to get into shape for their wedding. Why? Because they have a laser-focused goal. You need the same to make major changes to your body.”

Stack your odds of staying on track with your plan by scheduling all your sessions for the week ahead. On a Sunday, get out your work diary and “book in” your workouts, with the first session scheduled for Monday. Starting your week positively...

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How Many Of These London Running Challenges Can You Complete?

Nick Harris-Fry
Thursday, January 3, 2019 - 17:36

When you think of the great British running challenges, London is right up there with its marathon, but that’s not all the capital has to offer – there are plenty of ways to break away from your regular route and stretch yourself and your legs. You can play Monopoly for one, and become the capital’s greatest parkrun tourist for another. How many will you complete in 2019?

Run The Capital Ring

This 126km circular route does its utmost to show off the finest sights that inner London has to offer, taking in nature reserves and parks whenever possible. The Capital Ring is divided into 15 sections and the route is clearly marked throughout, though you can also download maps of each section from the TfL website and some clever Herbert has even marked up the route on Google Maps, which makes it easy to follow along if you take your smartphone with you. Obviously, this is one to break up and enjoy over the course of several weekends, with each of the 15 sections being between six and 14km long.

Do Every London Parkrun In A Year

There are (currently) 53 parkruns in Greater London, so you might...

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The Best Arms Workout With Weights

Thursday, January 3, 2019 - 12:55

The pursuit of bigger arms requires you to train smart to provide the stimulus they need to grow quickly. But that doesn’t mean going heavy. In fact, focusing on good-quality reps with a full range of motion is more effective for getting a pump and fatiguing more muscle fibres, both of which will mean faster results. This six-move superset session begins with two moves that get the blood pumping, progresses to two tough bodyweight lifts, then ends with some high-rep sets to shock your muscles into growth.

How to do the workout

This session is made up of three supersets. Do all reps of move 1A, sticking to the sets, reps and rest shown, then do all reps of 1B. Repeat until you’ve completed all the sets, then move on to the next superset. This way you’ll work your biceps and triceps harder and smarter.

Warm up

Warm up with some shoulder, elbow and wrist movements, followed by some light sets of incline dumbbell curls and incline EZ-bar triceps extensions. Gradually increase the weight for each warm-up set while reducing the reps until the next weight increase is your work-set weight.

Superset 1

1A Incline dumbbell...

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The Ballot For The Great North Run 2019 Is Now Open

Nick Harris-Fry
Wednesday, January 2, 2019 - 17:28

Over one million people have completed the Great North Run since the event launched in 1981, with a record-breaking 43,656 people crossing the finish line last year, including Sir Mo Farah who claimed a fifth win in a row at the event.

So with such an enormous number of runners every year it must be easy to get a place in the race, right? Don’t be fooled. Such is the popularity of the Great North Run that you have to enter a ballot and cross your fingers if you want to run the half marathon.

The 2019 lottery is open now until noon on Monday 4th February, with the results of the draw announced by email on Friday 8th February.

Enter the ballot on the Great North Run website, where you will be required to give payment details for the £56 race entry, but this will only be taken from your account if you are awarded a spot.

See related 
One Of Our Favourite Fitness Apps Is Offering A Free 30-Day Workout Plan
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If you enter the draw but later realise you can’t run the race on Sunday 8th September for any reason (hey, it happens to the best of us), you...

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How To Stop Your Kids Eating Too Much Sugar

Nick Harris-Fry
Wednesday, January 2, 2019 - 16:14

Every year, the average child is eating around 2,800 more sugar cubes than they should, averaging around 13 cubes (52g) a day. The result of this is that they hit the recommended lifetime amount of sugar consumed for an 18-year-old by the time they are just ten.

Those staggering stats are based on the National Diet and Nutrition Survey, and have been released by Public Health England, which is aiming to tackle the problem from two sides by convincing food suppliers to reduce the amount of sugar by 20% in the foods children eat the most of by 2020, while also encouraging parents to laser in on their offspring’s sugar intake in the meantime. As we’ve discovered in the past, however, trying to limit sugar in your diet gets complicated quickly. So here’s a quick primer for time-pressed parents.

So how much sugar should kids be eating? For children aged four to six the recommended maximum daily intake of sugar is five cubes, or 19g. We say maximum because we wouldn’t want anyone to come away with the notion that five cubes is a quota for a four-year-old to shoot for. This rises to six cubes...

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This Mango Falafel Naanwich Is The Perfect Lunch For Veganuary

Nick Harris-Fry
Saturday, January 5, 2019 - 11:44

Anyone who has made the decision to eat more plant-based meals, either permanently or by taking part in Veganuary, will have to regularly face the annoyance of the uninitiated suggesting that all vegan meals are bland and unexciting.

This is absolute nonsense, of course, and just about the quickest way to prove that is to carry around one of these mango falafel naanwiches everywhere you go – and thrust it in the face of any meathead just before they tuck into their pale ham sandwich at lunchtime.

The recipe comes from hot sauce specialist Encona, which has naturally suggested you slather the contents of your naanwich in its sweet mango chilli sauce. And that is an excellent option – but then again so is standard sweet chilli sauce, or any other vaguely sweet and spicy sauce. We reckon the best upgrade, however, would be to use fresh mango and hot sauce.

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It takes ten minutes to prep the ingredients and the only cooking involved is heating up the naan bread, so get up a little early tomorrow and whip up a truly excellent vegan lunch.

Ingredients (2 servings)

  • 2 large...

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Lose Weight The Easy Way

Monday, January 7, 2019 - 11:19

It’s January, which means the festive season is behind us, but unfortunately that festive weight gain hasn’t gone anywhere. No-one really knows how much weight people put on in December on average, but estimates range from half a kilo to as much as 4kg. What we do know is that if you spent the last few weeks feasting, boozing and staying indoors to keep warm, you’ll need a metabolism faster than Usain Bolt to avoid nudging the number on the scales up. And if that number caused you to do a double take when you weighed yourself for the first time in 2019, you, like many others, may well resolve to lose that weight in January.

Whatever else you may hear, the basics of safe weight loss is keeping your calorie intake a little lower than the amount of energy your body uses, so it taps into your body’s fat reserves to get by. That means keeping a close eye on ingredient weights and portion sizes, and while there are plenty of great meal plans out there, it can get pretty time-consuming to follow them, as well as tiresome.

That’s where Protein World can help. Its Slender Plan manages your calories by supplying your...

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How To Build Lean Muscle Mass In Your 30s: Use This Smart Workout Plan

Joe Warner
Sunday, January 6, 2019 - 19:37

Last year I watched my colleague Jon Lipsey go from clinically overweight to cover model of the July 2018 issue of Men’s Fitness. Towards the end of his eight-week training plan, I joined him in his sessions and started dropping body fat, but I wasn’t lean. Seven years ago I was. After a 12-week plan under the guidance of Ultimate Performance founder Nick Mitchell I was shredded. But then, I’d just turned 30 and age was on my side. Now, staring 40 in the face, I wanted to find out how much of a factor age is in building a bigger, stronger and leaner body – because if I could do it so can you, regardless of your age. The good news for all of us is that it’s never too late to get into the shape of your life, as long as you remember this: it’s not just about training hard. It’s about training smart.

In your 20s you can get away with murder. Too many pints last night? That won’t stop you smashing chest day in the morning. You recover from anything faster, even on less sleep, because your body is just better. At everything.

But as your early 30s give way to your almost-40s, life comes at a greater...

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The Best London Gym Deal We Can Find This January

Nick Harris-Fry
Monday, January 7, 2019 - 16:03

Pretty much every gym in the nation is currently offering some kind of deal to try and entice people through its doors, so calling any particular one the best available is a big claim. But we think the one-month free trial of ClassPass – a subscription service that allows you to flit between small-group classes at a wide network of fitness and yoga studios – really does stand out from the crowd for several reasons.

The first is economic. This is a free trial that really will cost you nothing as long as you remember to cancel it before it automatically renews for another month. Most of the big gym chains are offering one month free this January but that’s only if you sign up and pay for a full membership of some kind.

Then there’s the variety of exercise options. Whatever kind of workout you’re after, whether it’s a calorie-torching HIIT session, a relaxing yoga flow or some sweaty spinning, you’ll have access to it through one of the studios available on ClassPass. Those studios are located all over London too, so you’ll almost certainly find a few that are close to your home or workplace.

...

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The Best UK Running Events To Sign Up For Right Now

Nick Harris-Fry
7 Jan 2019

Looking for your next finisher’s medal? We’ve got a winning line-up for you to consider

We love running races here on Coach. They give your training a focus and the event itself is a great day out to boot. Thankfully, the UK is awash with road races, from 5Ks to marathons, as well as mud runs and adventure races for those who want to go beyond the road.

If you’ve got itchy running-shoe-clad feet and want to sign up for something and start a training plan right now – this very instant – this round-up should help. We’ll highlight the races for which you’ll need to start training in the next couple of weeks, and the ones that have brief periods when the ballots open or will sell out if you wait much longer.

And do keep checking this page because we’ll update it with new races at the start of every month.

The Great North Run

Date: 8th September

The ballot for the world’s biggest half marathon is now open and you have until Monday 4th February to make sure your name is in it. We highly recommend doing so, because the Great North Run boasts one of the best atmospheres of any race in the UK, with crowds lining the...

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Joe Wicks’s Lentil Bolognese Recipe Is An Absolute Winner

Nick Harris-Fry
Monday, January 7, 2019 - 11:44

As people across the nation attempt to get to grips with their New Year’s resolution to eat more healthily, one beaming face will be popping up in kitchens everywhere – that of fitness phenomenon Joe Wicks. The man known as the Body Coach has sold a mind-boggling amount of books in recent years, all of which are packed full of easy, tasty and speedy meals that are ideal for people trying to make their diet healthier.

The kitchens of vegetarians, though, are probably Wicks-free, because although his books have always contained a some meat-free meals, there hasn’t been one entirely dedicated to veggies – until now.

Veggie Lean In 15 takes all the classic features of a Wicks book – workouts, lifestyle advice and fast, easy recipes – but removes the meat from equation. While the focus is on quick meals, Veggie Lean In 15 also includes some longer recipes for special occasions or just when you have a bit more time to devote to your cooking. This lentil bolognese is an example of the latter, though it still doesn’t require hours in the kitchen to make. It’s also a great option for batch cookers...

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What Is Parkrun And Why Does Everyone Love It?

Sunday, January 6, 2019 - 22:08

Almost two million people in the UK have taken part in a parkrun since it first launched back in 2004 and very few of those people will have a bad word to say about it. Parkrun is pretty much the preeminent example of how exercise can be for everyone and bring everyone together. If you’ve never done one then we heartily recommend you rectify that this coming Saturday. Here’s what you need to know before you show up.

What is parkrun?

A series of free 5K runs hosted in parks around the world, including 587 events in the UK every Saturday morning at 9am. The routes are marked out so you won’t take a wrong turn and they’re also timed (although you can skip this bit if you prefer) so you can see how long it took you to run the distance and where you placed in that day’s field, as well as your all-time best time on the parkrun website. The organisers are keen to point out, however, that despite bearing all the hallmarks of a race, it is not a race. Probably to stop excessively competitive people ruining it for everyone else.

Each of those events is hosted by volunteers and while most are held in city or country parks,...

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Add Muscle To Your Upper Body With This 45-Minute Gym Session

Friday, December 7, 2018 - 14:11

Working one main muscle group per workout – known as a body-part split – might have been the gold standard for the golden age of bodybuilding, but if you can only train a couple of times per week you need a more efficient approach to get maximum bang for your buck. This six-move session targets all your major upper-body muscle groups, using different angles and rep ranges to recruit and fatigue as many muscle fibres as possible, so they’re rebuilt bigger and stronger.

How to do the workout

This is a six-move session made up of two straight sets then two supersets. Do all reps of move 1, sticking to the sets, reps and rest shown, then do all sets of move 2. Then do moves 3A and 3B as a superset, and the same again for moves 4A and 4B to blitz your upper body.

Warm Up

Warm up thoroughly, starting with some shoulder, elbow and wrist movements, followed by some light bench presses and underhand lat pull-downs, interspersed with more mobility work in the rest periods between warm-up sets. Gradually increase the weight of each warm-up set while reducing the reps until you’re fully ready to go.

1 Bench press

Sets 5...

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First Run In The Redesigned Adidas UltraBoost

Nick Harris-Fry
Tuesday, December 18, 2018 - 11:30

Meet the new Boost, which for the first time is not the same as the old Boost. Since Adidas launched the original UltraBoost in 2015 it has largely been content to tinker with the formula rather than overhaul it with each new edition. That is until the arrival of the new UltraBoost 19, which sees Adidas making some substantial changes to the shoe.

That starts with whacking 20% more Boost foam into the midsole, which Adidas has done without adding anything to the weight of the shoe (310g for men’s size 8.5 UK). The upper has also been updated, with a Primeknit 360 sock sitting on top of the Boost foam that completely wraps the foot.

The midfoot cage has also been changed, which will delight many runners, especially those who took to cutting off the plastic on the original UltraBoost because they found it uncomfortable. On the UltraBoost 19 the cage has been replaced by a translucent mesh that locks the foot in place without imposing itself.

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