Going for a jog can be great for your health. In fact, more than three million women in the UK run twice a month or more* to boost their bodies.
‘Research shows people who do sport, on average, live six years longer than those who don’t,’ says cardiologist Dr. Sanjay Sharma (topdoctors.co.uk). ‘Sports and regular exercise have countless beneficial effects on a number of conditions, such as diabetes and high blood pressure.’
And it’s good for your mental wellbeing too. ‘Running gives us time to clear our heads, while exercise, natural open spaces, and companionship boost feel-good brain endorphins,’ says Dr. Melanie Wynne-Jones. ‘Just check with your GP first if you have existing medical conditions.’
Complete beginner? If you’re new to running, build up your strength and fitness gradually. Running guru Christina Macdonald, author of Run Yourself Fit (£7.99, Vie Books), recommends starting by experimenting with walk/run intervals. Here, she shares her eight-week plan to help you steadily increase the volume, while giving your body time to recover.
Are you running right?
Poor technique or exercise gear may stop you getting the most out of your workout and even lead to injury. Take our quiz to help boost your performance
Do your shoes fit?
ARE YOUR TRAINERS…
Too small – do your toes feel cramped?
Too big – is your foot moving about?
Causing you blisters – new shoes may rub your heel, but are you getting sore spots on your toes, too?
Flexing too much – when you bend them do they refuse to bounce back or resist?
Ticked any of these boxes?
It’s time for a new pair. So, what should you look for?
‘Comfort is key,’ says Joe Wells, technical representative at Saucony. ‘If you’re blistering around the forefoot, your shoes are too small. Your toes need room to spread out to maintain stability and there should be at least a thumb’s width between the big toe and the top of your trainer.’
Your shoe should feel secure, with no movement. To boost ankle support with your laces, check out ‘A Tip From Illumiseen: How To Prevent Running Shoe Blisters With A Heel Lock’ on YouTube.
And while trainers may flex, they should bounce back into shape. If not, they’ve run their course.
Continue reading your story on the app
Continue reading your story in the magazine
DNA The secret to a longer life?
With claims that home-testing kits may prevent future illness, is this a trend worth investing in?
Feel good FRAGRANCE
Searching for that perfect summer perfume? Look for notes that uplift and inspire
Learning to RELAX
Discovering a new way of self-soothing – be it with an activity or natural medication – can swiftly reduce stress levels. So what will suit you best?
The only way is UP
If you’ve got a head for heights and love a challenge, climbing might be for you. Take inspiration from these three women who’ve made it their passion
GRIEF HAS NO TIME LIMIT
Losing someone you are close to changes everything. Here’s how grief may feel and how to get through it
‘My periods were controlling MY LIFE'
For nearly 20 years, Donna Louise, 41, had to fit her life around painful, heavy bleeding while searching for a solution...
Love your LUNGS
It’s time to show our respiratory system the TLC it deserves
The truth about starchy FOOD
We also know them as complex carbohydrates, but are starchy foods as unhealthy as we’ve been led to believe?
The joy of keeping it simple
This year’s lockdown has disrupted the lives of just about everyone, but there are some lessons we think are worth learning…
10 Surprising Benefits Of Sleep
Getting decent shut-eye boosts our bodies and brains, but did you know about these lesser-known gains of good rest?