Active Lifestyle

  • Fitness

    The Ultimate Running Guide: Everything You Need to Start, Improve & Stay Injury-Free

    running guide

    Running is one of the simplest, most effective, and cheapest ways to get fit—but let’s be real, it can also feel brutal when you’re just starting out. Maybe you’re worried about injuries, feeling out of breath, or simply not knowing what the hell you’re doing. Maybe you’re trying to lose weight, build endurance, or smash your first race but don’t know how to fuel properly or avoid burning out.

    Good news—you don’t have to figure it all out on your own.

    This ultimate running guide will walk you through everything you need to know—from getting started, avoiding rookie mistakes, fuelling right, building endurance, and even picking the best gear.

    You’ve got this. And I’ve got you. So, let’s get you running stronger, smarter, and injury-free.

    Table of Contents

    Step 1: Getting Started—How to Run When You’re Overweight or a Complete Beginner

    Feeling intimidated by running? Maybe you’re carrying a bit of extra weight, or maybe you just haven’t run since school (same). Either way, the most important thing to know is that running is for EVERYONE.

    The key? Starting smart.

    • Don’t sprint out the gate—build up slowly with a run-walk method.
    • Wear the right shoes—trust me, your knees will thank you.
    • Forget speed—slow is still running, and consistency beats pace every time.

    If the idea of running still feels overwhelming, I’ve got a full guide to help you get started with confidence. Check out How to Run When Overweight: A Guide for Beginners for a step-by-step plan to ease into running without injuries or frustration.

    Step 2: Building a Running Routine You’ll Actually Stick To

    Let’s be honest—motivation comes and goes. Some days, you’re buzzing to hit the pavement; other days, the sofa wins. That’s why you need a running routine that becomes second nature.

    • Set realistic goals—run three times a week, not seven.
    • Plan your runs—pick a time, a route, and stick to it.
    • Make it enjoyable—good playlists, scenic routes, and running buddies make a difference.

    A structured running plan stops you from winging it, burning out, or giving up when it gets tough. Get your fool proof strategy in How to Build a Running Routine That You’ll Actually Stick To.

    Step 3: The Right Running Shoes—Because Your Knees Deserve Better

    If you buy one thing for running, make it a solid pair of running shoes. The wrong shoes = pain, injuries, and regret. The right shoes? They’ll make running feel smoother, keep your joints happy, and stop your feet from hating you.

    But not all feet are the same—different running styles and foot types need different shoes. Whether you need extra cushioning, arch support, or a shoe that can handle both treadmill and pavement runs, I’ve got you covered.

    Check out Best Running Shoes for Beginners for a full breakdown of the top running shoes to keep you comfortable, injury-free, and ready to crush your goals.

    Step 4: Avoiding the Biggest Running Mistakes (That Could Ruin Your Progress)

    Running is simple, but it’s also easy to mess up. One wrong move and you’re either gasping for air, limping home, or wondering why running feels like punishment.

    • Going too fast, too soon? Slow. It. Down.
    • Ignoring warm-ups? Enjoy your injuries.
    • Running in bad shoes? Prepare for pain.

    Avoid frustration, injuries, and rookie mistakes by learning what NOT to do. Read Common Running Mistakes Beginners Make (And How to Fix Them) before you lace up.

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    RUNNING GUIDE

    Step 5: Breathing Like a Pro—How to Stop Feeling Like You’re Dying Mid-Run

    Ever started running and felt like your lungs were staging a rebellion? That’s not just you—it’s a common problem. But good news: breathing while running is a skill you can improve.

    • Breathe from your belly, not your chest—this gets in more oxygen.
    • Find a breathing rhythm—sync it with your steps.
    • Use both your nose and mouth—maximise airflow.

    Don’t let bad breathing slow you down. Get the full breakdown on breathing techniques that make running easier in Breathing Techniques for Running: How to Run Without Getting Winded.

    Step 6: Running for Weight Loss—How to Maximise Fat Burn

    Spoiler alert: Running alone won’t guarantee weight loss. You need to run smart, not just run more.

    • Mix up your runs—intervals, tempo runs, and steady-state all have their place.
    • Stay in a calorie deficit—but fuel properly so you don’t feel like a zombie.
    • Strength train too—muscle helps burn more fat even at rest.

    Want to make sure you’re running for maximum fat loss without wrecking your energy levels? Read Running for Weight Loss: How to Maximise Fat Burn.

    Step 7: How to Prevent & Recover from Running Injuries

    Nothing stops a running routine faster than pain, injuries, and overuse issues. If you don’t take care of your body, running will take you down faster than a pothole in the pavement.

    • Wear the right shoes—because bad shoes = bad knees.
    • Strengthen your muscles—stronger legs = less impact on your joints.
    • Rest and recover—because pushing through pain leads to long-term damage.

    Don’t wait until you’re sidelined to start thinking about injury prevention. Learn how to run pain-free in How to Prevent & Recover from Running Injuries.

    Step 8: Fuelling Your Runs—What to Eat for Energy, Fat Loss & Endurance

    If you’re running on empty, don’t expect to perform well. Whether you’re running for weight loss, endurance, or a race, the right nutrition will fuel your performance and speed up recovery.

    • Fat loss? Stay in a small deficit, balance carbs, protein, and fats.
    • Endurance? Fuel with slow-digesting carbs and prioritise hydration.
    • Race training? Carb-load properly and never forget electrolytes.

    Want to fuel like a pro and avoid mid-run crashes? Get the full guide in Running Nutrition: How to Fuel Your Runs Based on Your Goals.

    You’ve Got This—Now Go Run

    Running isn’t just about speed or distance. It’s about feeling strong, staying consistent, and proving to yourself that you can do hard things. And I hope this running guide can help you get there.

    • Start slow and build up properly.
    • Fuel your body with the right nutrition.
    • Stay injury-free with smart training and recovery.
    • Invest in quality gear that makes running easier.

    You’ve got all the tools—now, go smash those running goals.

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    RUNNING GUIDE
  • Fitness

    Must-Have Running Gear to Keep You Strong, Comfortable, and Injury-Free

    running gear

    One of the best things about running? It’s one of the cheapest sports out there. No fancy gym membership, no expensive equipment—just you, your legs, and the open road (or treadmill, if that’s your thing). That said, the right running gear can make all the difference between enjoying your runs and suffering through them.

    At the very least, a good pair of running shoes is non-negotiable.

    Everything else? Helpful, but optional.

    So if you’re looking to level up your runs, stay comfortable, and avoid injuries, these essentials will do the trick.

    Table of Contents

    Supportive Running Shoes

    If you buy one thing for running, make it a solid pair of running shoes. The wrong shoes = pain, injuries, and regret. The right shoes? They’ll make running feel smoother, keep your joints happy, and stop your feet from hating you.

    My Top Pick:

    Nike Pegasus 40 – A great all-rounder for most runners, with a perfect balance of cushioning, support, and durability.

    Nike Pegasus 40
    Nike Pegasus 40
    $80.00
    Get it on Amazon
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    03/13/2025 09:16 pm GMT

    But let’s be real—not every shoe works for every runner. Foot type, running style, and comfort all matter. If you want a full breakdown of the best running shoes for beginners, check out The Best Running Shoes for Beginners and find the perfect pair for you.

    Moisture-Wicking Running Socks

    Blisters? No, thank you. A good pair of moisture-wicking socks keeps your feet dry, comfy, and free from nasty rubbing. You wouldn’t wear rubbish shoes—so don’t skimp on socks either.

    Hylaea Now Show Running Socks
    Hylaea Now Show Running Socks
    $23.99
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    03/17/2025 10:55 am GMT

    High-Support Sports Bra

    Ladies, this is non-negotiable. If you don’t want to feel like your chest is in a high-impact trampoline park, invest in a proper, high-support sports bra. Your back, shoulders, and future self will thank you.

    RUNNING GIRL High Impact Sports Bra
    RUNNING GIRL High Impact Sports Bra
    $23.99
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    03/17/2025 10:57 am GMT

    Running Leggings with Pockets

    Because who wants to hold their phone and keys while running? A good pair of running leggings with secure pockets = hands-free bliss. Bonus points if they’re squat-proof and don’t slide down mid-run.

    IUGA Compression Leggings with Pockets
    IUGA Compression Leggings with Pockets
    $25.99
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    03/17/2025 10:58 am GMT

    Lightweight Running Jacket

    Running in the rain? Wind? A slight breeze that feels like a hurricane? A lightweight, breathable jacket keeps you warm without overheating. Perfect for unpredictable weather (which is basically all weather). And make it high vis for extra safety at night!

    FitsT4 Sports Women's Cycling Running Jacket
    FitsT4 Sports Women's Cycling Running Jacket
    $39.99
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    03/17/2025 10:59 am GMT

    Hydration Vest or Running Belt

    Long runs = sweat = dehydration. A hydration vest or running belt means you can carry water, snacks, and essentials without feeling like a pack mule. No more stopping mid-run for a drink—just grab and sip.

    Number-one Running Belt with Water Bottles(2 x 175ML)
    Number-one Running Belt with Water Bottles(2 x 175ML)
    $16.99
    Get it on Amazon
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    03/17/2025 11:01 am GMT

    Wireless Earbuds

    Let’s be honest, running without music or a podcast is just unnecessary suffering. A good pair of wireless earbuds stays put, sounds amazing, and won’t leave you tangled in wires like it’s 2005. Open-ear headphones are even better as they allow you to stay aware of your surroundings and are race-safe.

    SHOKZ New OpenFit 2 Open-Ear Headphones
    SHOKZ New OpenFit 2 Open-Ear Headphones
    $179.95
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    03/14/2025 12:32 pm GMT

    Foam Roller

    Running tightens up your muscles—foam rolling keeps them happy. It’s not the most enjoyable experience, but it’ll stop you from feeling like a stiff robot the next day. A must-have for recovery and injury prevention.

    Amazon Basics High Density Foam Roller for Exercise and Recovery
    Amazon Basics High Density Foam Roller for Exercise and Recovery
    $15.99
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    03/10/2025 12:17 pm GMT

    Anti-Chafe Balm

    No one talks about it, but chafing is real—and it is not fun. If you’re running longer distances, save your skin (literally) and grab some anti-chafe balm. Your thighs will love you for it.

    BodyGlide For Her Anti Chafe Balm
    BodyGlide For Her Anti Chafe Balm
    $16.49
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    03/14/2025 12:42 pm GMT

    Running Watch or Fitness Tracker

    Whether you’re tracking miles, pace, or heart rate, a running watch keeps you accountable and motivated. Plus, there’s nothing more satisfying than seeing those stats improve over time.

    Fitbit Luxe Special Edition Fitness and Wellness Tracker, Gorjana Soft Gold Stainless Steel Parker Link Bracelet, One Size (S & L Peony Classic Bands Included)
    Fitbit Luxe Special Edition Fitness and Wellness Tracker, Gorjana Soft Gold Stainless Steel Parker Link Bracelet, One Size (S & L Peony Classic Bands Included)
    $199.95
    Buy Now
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    02/27/2025 11:03 am GMT

    Gear Up and Run Strong

    Running is one of the cheapest and most accessible sports out there. All you really need is a solid pair of running shoes, a bit of motivation, and the determination to keep putting one foot in front of the other.

    That said, the right running gear can make a huge difference in how comfortable, enjoyable, and injury-free your runs feel. Whether it’s preventing blisters, staying hydrated, or tracking your progress, investing in the right essentials can take your running to the next level.

    What’s Next?

    • Start with the basic running gear—good running shoes and moisture-wicking socks
    • Add extras like a sports bra, running belt, or hydration pack as you progress
    • Stay consistent, listen to your body, and most importantly—enjoy the run

    The more comfortable and prepared you feel, the more likely you are to stick with running and actually love it. So gear up, lace up, and hit the road—you’ve got this!

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    running gear
  • Fitness

    6 Breathing Techniques for Running: How to Run Without Feeling Like You’re Dying

    Breathing Techniques for Running: How to Run Without Feeling Like You're Dying

    Let’s be honest—nothing kills the “I’m a runner now” vibe faster than feeling like your lungs are staging a full-scale rebellion. You set off feeling confident, but within minutes, you’re gasping for air, your chest is on fire, and you’re wondering if this whole running thing was just a massive mistake.

    Sound familiar?

    I’ve been there. When I first started running, I thought the whole not being able to breathe thing was just part of the deal. Turns out, running shouldn’t feel like you’re fighting for survival.

    The problem? Your breathing techniques are probably all wrong.

    If you want to run longer, feel stronger, and stop sounding like an asthmatic walrus, you need to learn how to breathe properly. Lucky for you, I’ve got all the breathing techniques to help you run without gasping, wheezing, or questioning your life choices.

    Table of Contents

    Why Do You Get Out of Breath So Fast?

    Before we fix it, let’s talk about why you feel like your lungs are betraying you.

    The main culprits:

    • Running too fast, too soon (slow down, speed racer).
    • Shallow chest breathing (aka doing it wrong).
    • Poor posture that collapses your lungs.
    • Weak diaphragm and core muscles (yes, your core helps you breathe).
    • Holding your breath without realising (guilty!).

    Good news? All of this can be fixed. Let’s get to it.

    And if your breathing struggles are coming from poor running form, you might be making some classic beginner mistakes. Check out Common Running Mistakes Beginners Make (And How to Fix Them) to make sure your technique isn’t sabotaging you.

    The Best Breathing Techniques for Running (So You Don’t Feel Like You’re Dying)

    1. Breathe From Your Belly, Not Your Chest

    Most people take shallow breaths from their chest, which doesn’t pull in nearly enough oxygen. You need to breathe from your diaphragm (aka belly breathing) to get deeper, more efficient breaths.

    How to do it:

    1. Place one hand on your chest and the other on your stomach.
    2. Inhale deeply through your nose—you should feel your belly expand, not your chest.
    3. Exhale slowly through your mouth and feel your belly fall.
    4. Practise this while sitting before you try it on a run.

    Why it works: More oxygen = more energy = less wheezing and gasping for air.

    2. Use the 2:2 or 3:3 Breathing Rhythm

    Ever feel like your breathing is completely out of sync with your running? That’s because it probably is. A breathing rhythm helps coordinate your breath with your steps, so you don’t feel like you’re hyperventilating.

    Try this:

    • 2:2 rhythm → Inhale for 2 steps, exhale for 2 steps (good for steady runs).
    • 3:3 rhythm → Inhale for 3 steps, exhale for 3 steps (best for easy runs).
    • 2:1 rhythm → Inhale for 2 steps, exhale for 1 step (for faster paces).

    Why it works: Your body gets into a natural breathing rhythm, making running feel smoother.

    3. Breathe Through Your Nose AND Mouth

    You might have heard some running purists say “Only breathe through your nose!” Yeah, no. That’s not going to cut it when you’re actually moving at a decent pace.

    The best approach? Breathe in through your nose AND mouth to maximise oxygen intake.

    Why it works:

    • Nose breathing helps filter and warm the air.
    • Mouth breathing gets more oxygen in quickly.
    • Using both prevents that “I can’t get enough air” feeling.

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    Breathing Techniques

    4. Fix Your Posture – Stop Hunching!

    If you’re running like you’re trying to fold yourself in half, it’s no wonder your lungs can’t expand properly.

    How to fix it:

    • Run tall with your shoulders relaxed.
    • Keep your chest open and lifted.
    • Look ahead, not down at your feet (unless you fancy tripping over).

    Why it works: Better posture = more room for your lungs to do their job.

    5. Strengthen Your Breathing Muscles

    Yep, your breathing muscles (diaphragm, intercostals, and core) need training too. The stronger they are, the easier running will feel.

    Exercises to try:

    • Diaphragmatic breathing (practise belly breathing daily).
    • Blowing up balloons (sounds ridiculous but works!).
    • Planks and core work (a strong core helps control breathing).

    Why it works: A strong diaphragm = less breathlessness, more endurance.

    6. Slow Down & Relax (Seriously, Calm Down)

    If you’re gasping for air 30 seconds into your run, chances are you’re running too fast for your current fitness level.

    How to fix it:

    • Start slow and gradually build your speed.
    • If you can’t talk while running, you’re pushing too hard—drop the pace.
    • Take walking breaks if needed (yes, real runners do this too!).

    Why it works: Running at the right pace means your body can keep up with the oxygen demand.

    Bonus: Breathing Techniques for Asthma or Breathing Issues

    If you’re like me and running with asthma, breathing challenges are very real—but they don’t have to stop you.

    What helps:

    • Warm up properly—cold air can trigger asthma symptoms.
    • Use your inhaler before you run if prescribed.
    • Breathe in through your nose more in colder weather.
    • Run at a comfortable pace—don’t go all-out immediately.

    Disclaimer: Always speak to a doctor before starting a running routine if you have asthma or other breathing conditions. They can give you the best advice for running safely.

    Running actually improved my asthma over time, so don’t let it put you off!

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Master Your Breathing, Master Your Running

    Breathing properly while running is a game-changer. Get it right, and you’ll run longer, stronger, and with way less suffering.

    • Breathe deep from your belly, not your chest.
    • Find a breathing rhythm that works for you.
    • Use both your nose and mouth for maximum oxygen intake.
    • Fix your posture so your lungs have space to work.
    • Slow down if you’re gasping for air—pacing matters.

    Still struggling with discomfort while running? Some breathing issues stem from poor form or underlying injuries. Check out How to Prevent & Recover from Running Injuries to make sure you’re not making it harder for yourself.

    Want to improve even more? Check out How to Build Stamina & Endurance as a Runner and learn how to run stronger without burning out.

    Now go on—lace up, take a deep breath, and show that pavement who’s boss!

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    Breathing Techniques

  • Fitness

    How to Prevent & Recover from These Common Running Injuries (So You Can Keep Smashing Your Goals!)

    running injuries

    Let’s be real—running is amazing, but it is high impact and can be brutal on your body if you’re not careful. One minute, you’re feeling like an absolute legend, flying down the pavement, and the next… BAM. A dodgy knee, aching shins, or feet that feel like they’ve been personally victimised by your trainers. I’ve been there. I made all the classic mistakes—ran too much, too soon, ignored warm-ups, and thought I was invincible. Spoiler: I was not. But after a few hard-earned running injuries, I figured out how to keep myself running strong without wrecking my body.

    And now, I’m here to help you avoid the same painful mistakes.

    So, whether you’re just starting or you’ve been at this for a while, here’s how to prevent and recover from the most common running injuries, so you can keep smashing your goals without hobbling to the finish line.

    Table of Contents

    1. Shin Splints – The ‘Why Do My Legs Hate Me?’ Injury

    You know that burning pain along your shins that makes every step feel like punishment? That’s shin splints, and they love to ruin a good run.

    Why It Happens:

    • Running too much, too soon (yes, I’m looking at you, “I’ll just add another 3K” runners).
    • Poor running form—landing too hard on your heels.
    • Worn-out or unsupportive running shoes.

    How to Prevent It:

    • Ease into your training—follow the 10% rule (don’t increase mileage by more than 10% per week).
    • Strengthen your calves and ankles—stronger muscles = less impact on your shins.
    • Get proper running shoes that support your foot type. Not sure what shoes to get? Check out The Best Running Shoes for Beginners and find a pair that won’t wreck your feet.

    How to Recover:

    • Rest—yes, I know, but running through shin splints will only make them worse.
    • Ice your shins for 15-20 minutes after runs to reduce inflammation.
    • Stretch and strengthen your calves and lower legs to stop them from coming back.

    2. Runner’s Knee – The Ultimate Buzzkill

    If your knee starts feeling like it’s been personally offended by your running routine, congratulations, you’ve got runner’s knee.

    Why It Happens:

    • Weak quads and glutes, meaning your knees take all the impact.
    • Overuse—running long distances without enough recovery.
    • Poor running form or worn-out shoes.

    How to Prevent It:

    • Strength train—squats, lunges, and glute bridges will make a huge difference.
    • Avoid over-striding—shorter, quicker steps are easier on your knees.
    • Get shoes with proper cushioning to absorb impact.

    How to Recover:

    • Rest or switch to low-impact cross-training (cycling, swimming) for a bit.
    • Foam roll your quads and IT band—tight muscles pull on the knee.
    • Strengthen your hips and glutes—they stabilise your knees and keep them happy.

    3. Achilles Tendinitis – The ‘Why Do My Ankles Feel Like They’re on Fire?’ Injury

    That nagging pain in the back of your heel? That’s your Achilles tendon screaming at you to slow down.

    Why It Happens:

    • Suddenly increasing speed or distance (again, guilty).
    • Tight calves and ankles putting extra strain on the tendon.
    • Running in shoes that don’t support your heel properly.

    How to Prevent It:

    • Stretch your calves and ankles before and after runs.
    • Gradually increase intensity—don’t go from jogging to sprinting overnight.
    • Wear properly cushioned shoes to absorb shock.

    How to Recover:

    • Rest and avoid running until the pain settles.
    • Ice the area to reduce swelling and inflammation.
    • Do heel drop exercises to strengthen the Achilles and prevent future running injuries.

    Want to boost your endurance safely? Read How to Build Stamina & Endurance as a Runner and start making real progress.

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    running injuries

    4. Plantar Fasciitis – The Foot Pain That Won’t Quit

    This one’s a real pain��literally. Plantar fasciitis is that stabbing pain in the bottom of your foot that makes every step feel like torture.

    Why It Happens:

    • Running in worn-out shoes that offer zero support.
    • Tight calves and Achilles pulling on the foot.
    • Overuse—too much running on hard surfaces without proper recovery.

    How to Prevent It:

    • Invest in running shoes with good arch support.
    • Stretch your calves and feet regularly.
    • Use a foam roller or massage ball to loosen up tight foot muscles.

    How to Recover:

    • Roll a frozen water bottle under your foot to reduce inflammation.
    • Stretch your calves and plantar fascia daily.
    • Avoid running until the pain fully subsides—otherwise, it just keeps coming back.

    5. IT Band Syndrome – The Side-of-the-Knee Nightmare

    Ever felt a sharp pain on the outside of your knee that gets worse as you run? That’s IT band syndrome, and it’s not fun.

    Why It Happens:

    • Weak hip and glute muscles.
    • Running on slanted surfaces (like the side of a road).
    • Overuse—running too far, too soon without cross-training.

    How to Prevent It:

    • Strength train—focus on hips, glutes, and core stability.
    • Avoid running exclusively on one side of the road—uneven surfaces aggravate it.
    • Increase mileage gradually—don’t go from 5K to 15K overnight.

    How to Recover:

    • Foam roll the IT band and outer thigh to release tightness.
    • Do hip-strengthening exercises to stabilise your knee.
    • Take a break from running until the pain fully goes away.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Run Smarter, Not Injured

    Running injuries aren’t just frustrating—they can knock you off your progress and make you want to quit altogether. But here’s the good news: most injuries are preventable if you train smart, listen to your body, and give it the recovery it needs.

    • Ease into your running routine—build strength first, then add miles.
    • Invest in proper running shoes—your feet (and knees) will thank you.
    • Cross-train—stronger muscles = fewer injuries.
    • Rest when needed—pushing through pain never ends well.

    Want to avoid these mistakes from the get-go? Check out my post on Common Running Mistakes Beginners Make (And How to Fix Them!) and start running stronger, smarter, and injury-free.

    Now, lace up and hit the pavement—just make sure you’re running the right way this time!

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    RUNNING INJURIES
  • Fitness

    6 Common Running Mistakes Beginners Make (And How to Fix Them Before You Get Injured!)

    running mistakes

    So, you’ve decided to start running—amazing choice! Deciding to take up running on my weight loss journey was one of the best things I ever did. It didn’t just help me shift weight—it completely changed how I felt about fitness.

    My stamina improved, my energy levels skyrocketed, and for the first time, I actually found a sport I enjoyed. Running became more than just a workout; it became my stress-reliever, my confidence booster, and a way to prove to myself that I could do hard things.

    But let’s be real—it wasn’t all smooth sailing. I made mistakes. Plenty of them. I ignored good advice, pushed too hard, and, yep, picked up a few injuries along the way.

    Turns out, there’s a right way and a very wrong way to start running, and if you’re making some of the classic beginner running mistakes, you’re probably setting yourself up for frustration, pain, and a one-way ticket to giving up.

    But don’t worry—I’ve got your back. Here’s how to avoid the biggest running mistakes so you can actually enjoy it (or at least survive it).

    Table of Contents

    Mistake #1: Starting Too Fast, Too Soon

    Ah yes, the classic “I’ll just sprint this first kilometre and see what happens.” Spoiler: what happens is you crash and burn within minutes.

    Why it’s a problem: Going out too hard means you’ll be exhausted in no time, and worse—you could end up with shin splints, muscle strains, or the kind of knee pain that makes stairs your mortal enemy.

    How to fix it:

    • Pace yourself—start slow and steady. If you feel like you’re going too slow, you’re probably doing it right.
    • Use the talk test—if you can’t hold a conversation while running, you’re going too fast.
    • Follow a structured running plan that gradually builds endurance instead of shocking your body into quitting.

    Mistake #2: Ignoring Warm-Ups (AKA How to Get Injured in Record Time)

    Would you attempt a deadlift without warming up? No. Would you roll out of bed and immediately try to do the splits? Absolutely not. So why do so many beginner runners skip a proper warm-up?

    Why it’s a problem: Going from zero to full-speed puts a ton of stress on your muscles and joints, making you more likely to pull something, tear something, or just feel like absolute rubbish after two minutes.

    How to fix it:

    • Start with dynamic stretches—leg swings, high knees, and glute bridges work wonders.
    • Walk briskly for 5-10 minutes before running to wake up your muscles.
    • Throw in some light jogging before you go full send.

    Trust me, warm-ups are your secret weapon against injury. Skip them, and you’ll be regretting it after your first painful sprint.

    Mistake #3: Wearing the Wrong Running Shoes

    Listen, I get it. Maybe you’ve got a trusty old pair of trainers lurking in your wardrobe that you think will do the job. Maybe they’re even your favourite pair. But if they’re not proper running shoes, you’re asking for trouble.

    Why it’s a problem: The wrong shoes can lead to blisters, foot pain, knee problems, and even long-term injuries that will have you side-lined before you even get started.

    How to fix it:

    • Get fitted for proper running shoes—your feet deserve better than ancient gym trainers.
    • Pick shoes that suit your foot type (flat feet, high arches, overpronation—you get the idea).
    • Replace your running shoes every 300-500 miles (yes, they have an expiration date).

    Want the best picks for beginners? Check out my guide on The Best Running Shoes for Beginners to get sorted.

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    RUNNING MISTAKES

    Mistake #4: Skipping Strength Training (Yes, It Matters!)

    A lot of runners think they just need to run to get better at running. Wrong. If you’re not strength training, you’re setting yourself up for weak legs, poor endurance, and—yep—injuries.

    Why it’s a problem: Running works some muscles, but ignoring strength training means weaker stabiliser muscles, which means your joints take a beating.

    How to fix it:

    • Do leg-focused strength training at least twice a week (squats, lunges, deadlifts—your knees will thank you).
    • Add core work—strong abs help with running posture and endurance.
    • Try cross-training (cycling, yoga, rowing) to build overall strength and prevent imbalances.

    The stronger your body, the less likely you are to get injured. Simple as that.

    Mistake #5: Not Fuelling Properly (No, a Banana Isn’t Always Enough)

    Food = fuel. If you’re running on empty, your body will let you know in the most unpleasant ways. Think dizziness, exhaustion, and the energy levels of a sloth.

    Why it’s a problem: Running burns a ton of energy, and if you’re not eating enough or eating the wrong things, you’ll feel sluggish and struggle to recover.

    How to fix it:

    • Before a run: Eat something light and carb-focused (banana with peanut butter, toast with honey, small oatmeal).
    • After a run: Replenish with protein + carbs (chicken and rice, smoothie, protein shake).
    • Hydration matters—dehydration = cramps, fatigue, and a bad time all around.

    Fuel right, and you’ll feel stronger and recover faster.

    Mistake #6: Doing Too Much, Too Soon (AKA The Fastest Way to Get Injured)

    One of the worst things you can do as a beginner is trying to run too far, too often, too quickly. If you think adding miles overnight will make you a better runner, think again—it’ll just get you injured.

    Why it’s a problem: Overloading your body too soon can lead to shin splints, stress fractures, knee pain, and burnout.

    How to fix it:

    • Follow the 10% rule—don’t increase your weekly mileage by more than 10% per week.
    • Include rest days to let your muscles recover.
    • Listen to your body—some soreness is normal, but sharp pain is a red flag.

    If you want long-term success, play the long game—rushing only leads to setbacks.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Learn From These Running Mistakes & Run Smarter

    Running doesn’t have to be painful, frustrating, or short-lived. Avoid these common beginner running mistakes, and you’ll be on your way to stronger, faster, and more enjoyable runs—without the injury drama.

    • Pace yourself—slow and steady wins the race
    • Warm up properly or pay the price
    • Invest in decent running shoes
    • Strength training is your best friend
    • Eat well and hydrate like a pro
    • Increase mileage gradually—no need to be a hero

    Want to build a proper running routine that actually works? Check out How to Build a Running Routine That Sticks and start running smarter, not harder.

    Now go on—lace up, fix your running mistakes, and enjoy the run. You’ve got this.

    📌 Pin this for later! ⬇

    RUNNING MISTAKES

  • Fitness

    How to Build a Running Routine as a Beginner (And Actually Stick to It)

    Running Routine

    Be honest—how many times have you thought, Right, that’s it, I’m going to start a running routine, only to find yourself three runs in, knackered, bored, and questioning every life choice that led you to this moment?

    Maybe you started too fast, your stamina gave up before your motivation, or your endurance levels were so low that a light jog felt like climbing Everest. Sound familiar?

    Here’s the thing—running for beginners isn’t about going all out from day one and hoping for the best. If you don’t have a plan (and let’s be real, most people don’t), you’ll either burn out, get injured, or decide that the treadmill is actually just a fancy clothes rack.

    But here’s the good news: you can build a running routine that actually sticks, improves your cardio fitness, and gets you feeling like a proper runner—without feeling like death every time you lace up.

    This guide will show you exactly how to build a running routine that sticks, so you can stay on track, avoid burnout, and actually enjoy your runs.

    Table of Contents

    Step 1: Set a Clear, Realistic Goal

    Before you start, ask yourself—why are you running?

    • Do you want to build endurance and run longer without stopping?
    • Are you running for weight loss and trying to stay in a calorie deficit?
    • Is your goal to run a 5K, 10K, or just be consistent with exercise?

    Your goal determines your running plan. If you don’t have a goal, it’s easy to lose motivation. Keep it specific and achievable—instead of “I want to run more,” say, “I want to run 3 times a week for the next month.”

    Step 2: Create a Running Schedule That Works for YOU

    One of the biggest mistakes beginners make? Winging it. If you don’t schedule your runs, you’ll keep putting them off until suddenly… a week has passed, and you haven’t run at all.

    Here’s how to lock in your running routine:

    • Pick your running days—start with 3 days per week to keep it manageable.
    • Choose a set time—morning, lunch break, evening… whatever works. Just be consistent.
    • Plan your routes—knowing where you’ll run removes last-minute decision fatigue.
    • Track your progress—use an app, journal, or running watch to stay accountable.

    Your schedule should fit your life, not the other way around. If you’re a morning person, get it done before the day gets busy. If you’re more of a night owl, an evening run might suit you better.

    Step 3: Start Slow & Build Up Gradually

    Another mistake? Going too hard, too soon. Your body needs time to adjust, so your first few weeks should be about building a base, not breaking records.

    Follow this beginner-friendly running plan:

    Weeks 1-2: Walk-Run Intervals

    • Run for 30-60 seconds, then walk for 1-2 minutes. Repeat for 20-30 minutes.
    • Focus on breathing properly and finding a comfortable pace.
    • Run 3-4 times per week to start building consistency.

    Weeks 3-4: Increase Running Time

    • Run for 2-3 minutes, then walk for 1 minute (repeat for 30 minutes).
    • Start focusing on good running form—keep shoulders relaxed, take short strides.
    • Try one longer run each week (aim for 40-45 minutes).

    Remember, slow progress is still progress. The goal is to make running feel easier over time—not to exhaust yourself in the first week.

    📌 Pin this for later! ⬇

    RUNNING ROUTINE

    Step 4: Make Running Enjoyable

    If you hate every second of your run, guess what? You won’t stick with it. The secret to a lasting routine is making running something you actually look forward to.

    Here’s how to make it fun:

    • Listen to music or podcasts—build a playlist that pumps you up or find an inspiring podcast to keep your mind engaged.
    • Find a scenic route—running in a dull area can be uninspiring. Parks, trails, and waterfronts make a difference.
    • Run with a friend—if solo running feels lonely, having a running buddy can keep you accountable.
    • Reward yourself—celebrate progress! It could be a new pair of leggings after a month of consistency or just the feeling of getting stronger.

    The more you enjoy running, the more likely you are to stick with it.

    Step 5: Avoid Burnout & Injuries

    Nothing kills a running routine faster than pain, injuries, or exhaustion. If you’re constantly sore or feel like running is a struggle, you’re more likely to quit.

    How to avoid burnout & injuries:

    • Listen to your body—soreness is normal, sharp pain is not. Take rest days when needed.
    • Stretch & foam roll—five minutes of stretching can save you from stiff, aching muscles.
    • Cross-train—strength training, cycling, or yoga can improve your running performance.
    • Wear proper running shoes—bad shoes = bad knees. Get fitted for the right pair.

    If running always feels painful or exhausting, something is off—adjust your pace, rest when needed, and make sure you’re fuelling your body properly. Check out my post ‘6 Common Running Mistakes Beginners Make (And How to Fix Them Before You Get Injured!)‘ for some more help with this!

    Step 6: Stay Consistent & Track Progress

    The secret to a long-term running routine? Consistency. You won’t always feel motivated, and that’s fine—because a solid routine means you run even when you don’t feel like it.

    • Use a running app—seeing your stats improve over time is a huge motivator.
    • Keep a training journal—write down how you feel after each run.
    • Set small milestones—run for 10 minutes straight, complete a 5K, or hit a pace goal.
    • Give yourself grace—some runs will feel amazing, others will feel terrible. That’s normal.

    The key is to just keep showing up—before you know it, running will feel like a normal, natural part of your routine.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Stick With Your Running Routine and Trust the Process

    Building a running routine that sticks isn’t about having perfect motivation every day—it’s about creating habits that make running feel like a normal part of your life.

    • Set a realistic goal and follow a beginner-friendly plan.
    • Stick to a consistent schedule so running becomes a habit.
    • Start slow, build gradually, and avoid injuries.
    • Make running enjoyable, track progress, and celebrate small wins.

    You’ve got everything you need—now get out there and start running!

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    RUNNING ROUTINE
  • Fitness

    How to Choose The Best Running Shoes for Beginners: Find the Right Fit for Comfort & Support

    running shoes

    Ever gone for a run and felt like your feet were personally betraying you? Blisters, sore arches, knees screaming for mercy—yeah, that’s what happens when you’re in the wrong running shoes.

    It’s enough to make you want to chuck the whole idea of becoming a runner in the bin.

    But hold up—what if the problem isn’t you but your trainers?

    Imagine actually enjoying a run (yes, really) because your feet feel supported, your knees aren’t plotting revenge, and you’re not wincing with every step. The right shoes can make that happen.

    So, if you’re ready to ditch the foot pain and finally start running for beginners the right way, let’s get you sorted.

    No fluff, no faff—just the best tips to help you find the perfect pair so you can hit the pavement (or treadmill) without regret.

    Table of Contents

    Why You Need the Right Running Shoes

    Think you can just grab whatever’s lurking at the back of your wardrobe? Think again. Wearing the wrong trainers while running is like trying to run a marathon in flip-flops—sure, you could do it, but at what cost?

    The right shoes will:

    • Keep you comfortable so you don’t feel like you’re being tortured from the ankles down.
    • Prevent injuries (because hobbling around on crutches is not a vibe).
    • Help you actually enjoy running—yes, enjoy it. I know, shocking.

    If you’re just getting into running for women (or men!), sorting your shoes is step one of the master plan.

    And trust me, once you’re laced up in the right pair, you’ll feel like a proper runner—even if you’re still huffing and puffing after 30 seconds.

    How to Choose the Best Running Shoes (Without Losing Your Mind)

    Picking the right pair doesn’t need to feel like decoding ancient hieroglyphics. Here’s your step-by-step breakdown:

    1. Know Your Terrain: Treadmill, Pavement, or Trails?

    • If you’re running outside (on pavement or roads), look for cushioning to absorb impact.
    • If you’re a treadmill warrior (if you’re in the UK like me, I don’t blame you!), you can get away with lighter, more flexible shoes.
    • If you fancy yourself a wild explorer and are hitting trails, go for grippy, rugged shoes that can handle mud, rocks, and whatever nature throws at you.

    2. Get the Right Fit (Or Regret It Later)

    Your shoes should feel snug but not like they’re strangling your feet. You want a thumb’s width of space between your toes and the front of the shoe—otherwise, say hello to black toenails.

    3. Know Your Foot Type (Because Yes, It Matters)

    Are you an overpronator (rolling your foot in too much)? A neutral runner? Got high arches? Different shoes offer different levels of support, so getting this right is key. A proper running shop can do a gait analysis—basically, they watch how you run and tell you if your feet are doing something weird.

    4. Don’t Fall for the “Trendy” Trap

    Look, I get it. Some running shoes look slick. But the coolest-looking pair might also be the worst for your feet. Comfort and support come first. Your knees will thank you.

    📌 Pin this for later! ⬇

    RUNNING SHOES

    Top Running Shoes for Beginners (Tried & Tested Favourites)

    Right, now you know how to choose, here are some solid options to get you started:

    Best for General Running: Nike Pegasus 40

    A great all-rounder. Cushioned, comfy, and light. A solid pick for pavement pounders.

    Nike Pegasus 40
    Nike Pegasus 40
    $80.00
    Get it on Amazon
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    03/13/2025 09:16 pm GMT

    Best for Stability: Brooks Adrenaline GTS 22

    If your ankles like to do their own thing, these will keep them in check.

    Brooks Women s Adrenaline GTS 24 Supportive Running Shoe
    Brooks Women s Adrenaline GTS 24 Supportive Running Shoe
    $139.95
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    03/13/2025 09:17 pm GMT

    Best for Road Running: Hoka Clifton 9

    Super soft and cushioned—like running on clouds, but without the risk of falling through them.

    HOKA Clifton 9 Women's Road Running Shoes
    HOKA Clifton 9 Women's Road Running Shoes
    $179.95
    Get it on Amazon
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    03/13/2025 09:18 pm GMT

    Best for Wide Feet: New Balance Fresh Foam 1080v12

    Roomy, bouncy, and comfy. Your toes will love them.

    New Balance Women's Fresh Foam X 1080 V12 Running Shoe
    New Balance Women's Fresh Foam X 1080 V12 Running Shoe
    $149.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/13/2025 09:19 pm GMT

    Best Budget Option: ASICS Gel Contend 8

    Decent cushioning without the “I’ve just spent my rent money on trainers” regret.

    ASICS Women's Gel-Contend 9 Running Shoes
    ASICS Women's Gel-Contend 9 Running Shoes
    $54.95
    Get it on Amazon
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    03/13/2025 09:21 pm GMT

    What Else You Need to Know Before You Start Running

    Break Them In – New shoes need a few walks or short runs before you start clocking up serious miles. Your feet need time to adjust!

    Replace Them Regularly – Running shoes have a shelf life (like milk, but less smelly). After about 300-500 miles, the cushioning wears out, and your knees start paying the price.

    Socks Matter Too – Cotton socks = blisters galore. Get proper moisture-wicking running socks unless you enjoy suffering.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Ready to Lace Up? Here’s Your Next Step

    Now you’ve got the shoe situation sorted, what’s next? A plan, obviously!

    Check out my guide on How to Start Running for Beginners for a step-by-step eBook that’ll take you from walking to actually feeling like a runner.

    You’ve got this. Now go get those trainers and start becoming a runner—one step at a time.

    📌 Pin this for later! ⬇

    RUNNING SHOES
  • Weight Loss

    The Ultimate Guide to Getting Your Summer Body: A No-Nonsense Plan That Actually Works

    summer body

    So, you want a summer body and to feel strong, confident, and energised—not just squeezing into last year’s shorts but actually owning your space and feeling like an absolute powerhouse.

    Well, you’re in the right place. Because I’m not here to sell you some ridiculous detox tea or tell you that you need to live on lettuce leaves and sadness.

    This is about real results, real food, and real movement—all in a way that actually fits into your life.

    No fads. No extremes. Just smart habits, solid workouts, and a bit of tough-love motivation to get you from where you are now to feeling your best by summer.

    Sound good? Thought so. Let’s get cracking.

    Table of Contents

    Step 1: Move Your Body Like You Mean It

    Listen, you don’t need to spend hours in the gym to get results. What you do need is a plan that actually works—a mix of strength, cardio, and core-focused workouts that build lean muscle, torch fat, and keep you feeling strong.

    And lucky for you, I’ve got one ready to go.

    Start Here: The 7-Day Workout Plan to Sculpt Your Summer Body

    If you’ve ever thought, I don’t have time to work out or I have no idea what to do at the gym, this plan is your new best mate.

    It’s simple, effective, and designed to get results—without the need for fancy equipment or endless hours of training. We’re talking a mix of full-body strength, cardio, and core work that’ll have you feeling stronger and more energised within days.

    Why you need it: Because random workouts get random results. This plan keeps things structured so you actually see progress.

    What to expect: Strength, toning, fat-burning, and feeling like an absolute machine.

    Ready to move? Start your 7-day summer body workout plan here.

    Step 2: Eat Like Someone Who Loves Themselves

    Spoiler alert: starving yourself doesn’t work. Not only will you feel miserable, but your energy levels will crash, your workouts will be rubbish, and you’ll be knee-deep in a family-size chocolate bar by Friday.

    The trick? Fuel your body with the right foods—plenty of protein, smart carbs, and healthy fats to keep you satisfied, energised, and smashing your goals.

    Your Go-To: The Summer Body Meal Plan for a Lean & Toned Look

    If you’re sick of diets that leave you feeling deprived, this meal plan is for you. It’s packed with real, tasty food that supports fat loss and muscle toning without making you want to cry into a sad salad.

    Why you need it: Because abs aren’t made in the kitchen—they’re revealed there. What you eat matters just as much as how you train.

    What to expect: High-protein, bloat-busting, delicious meals that fuel your body properly.

    Eat smart and stay full with your summer body meal plan here.

    📌 Pin this for later! ⬇

    SUMMER BODY

    Step 3: Lock in Powerful Morning Habits

    You can’t expect to feel amazing and energised if your mornings are a chaotic mess of snoozed alarms and grabbing a half-eaten cereal bar on the way out the door.

    Your morning routine sets the tone for the day—so let’s get it right.

    The Best Morning Habits for a Summer-Ready Body

    Want to wake up feeling more energised, less bloated, and actually ready to take on the day? Then it’s time to build solid morning habits that support your summer body goals.

    Why you need it: Because what you do in the first hour of your day matters. Get your mindset, nutrition, and movement on point from the start.

    What to expect: Hydration, movement, proper fuelling, and a little bit of self-discipline magic to keep you on track.

    Start your day the right way with these morning habits here.

    Step 4: Strengthen Your Core (Without Wasting Time on Crunches)

    If you think getting a flatter stomach means doing endless crunches, I’ve got news for you—it doesn’t. You need a stronger core, not just sore abs.

    How to Tone Your Core for a Flatter Stomach by Summer

    A toned stomach isn’t just about looks—it’s about strength, posture, and feeling rock-solid from the inside out. And guess what? You can do it without wasting hours on boring ab workouts.

    Why you need it: Because a strong core = better workouts, better posture, and a more defined waistline.

    What to expect: Smart core training that actually works, plus real talk on why nutrition and movement matter just as much.

    Build a stronger core and flatten your stomach here.

    Your Ultimate Summer Body Plan – Don’t Miss These!

    The Bottom Line: Get Summer-Ready Without the Stress

    Getting your summer body isn’t about extremes, suffering, or chasing some unrealistic goal. It’s about building strength, fuelling your body properly, and creating habits that make you feel amazing all year round.

    So here’s the deal:

    • Follow the workouts → Your body gets stronger, leaner, and more energised.
    • Eat well without restriction → You feel fuelled, satisfied, and confident.
    • Lock in your morning habits → You start each day with purpose and energy.
    • Strengthen your core properly → Your posture, workouts, and waistline thank you.

    No fads. No quick fixes. Just you, putting in the work and feeling incredible by summer.

    Ready to get started? Pick a post, take action, and let’s do this.

    📌 Pin this for later! ⬇

    SUMMER BODY
  • Weight Loss

    28 Must-Have Summer Body Essentials: Gear, Supplements & More

    summer body essentials

    If you’re on a mission to feel amazing this summer, you don’t need gimmicks—you need the right tools, supplements, and summer body essentials to support your workouts, boost recovery, and keep your body fuelled.

    No fads, no nonsense—just tried-and-tested summer body must-haves that actually make a difference.

    Let’s dive in.

    Workout Gear for Sculpting & Toning

    Resistance Bands – Perfect for adding intensity to workouts without needing heavy weights. Great for glute activation, core strength, and toning.

    Amazon Basics Resistance Bands, Set of 5
    Amazon Basics Resistance Bands, Set of 5
    $14.20
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/10/2025 12:13 pm GMT

    Adjustable Dumbbells – Strength training is the secret weapon for a lean, toned summer body. A good set of adjustable dumbbells makes it easy to progress.

    RINREA Adjustable Dumbbells Set of 2
    RINREA Adjustable Dumbbells Set of 2
    $79.99
    Get it on Amazon
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    03/02/2025 10:01 am GMT

    Yoga Mat – Whether for Pilates, stretching, or core work, a non-slip, cushioned mat makes every workout more comfortable.

    Retrospec Solana Yoga Mat 1/2 Thick
    Retrospec Solana Yoga Mat 1/2 Thick
    $24.99
    Get it on Amazon
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    02/27/2025 11:03 am GMT

    Ankle Weights – Want to take leg and core workouts up a notch? Strap these on for extra resistance and faster toning.

    Yes4All Wrist & Ankle Weights Pair 1lb -10lbs
    Yes4All Wrist & Ankle Weights Pair 1lb -10lbs
    $24.49
    Get it on Amazon
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    03/10/2025 12:14 pm GMT

    Foam Roller – If you want to avoid waking up feeling like a stiff board, foam rolling is a game-changer for muscle recovery.

    Amazon Basics High Density Foam Roller for Exercise and Recovery
    Amazon Basics High Density Foam Roller for Exercise and Recovery
    $15.99
    Get it on Amazon
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    03/10/2025 12:17 pm GMT

    Wireless Earbuds – Because the right playlist makes every workout 10 times better. No one wants to battle tangled wires mid-squat.

    SHOKZ New OpenFit 2 Open-Ear Headphones
    SHOKZ New OpenFit 2 Open-Ear Headphones
    $179.95
    Get it on Amazon
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    03/14/2025 12:32 pm GMT

    Nutrition Essentials for a Lean & Toned Body

    High-Quality Protein Powder – Protein is essential for muscle repair and fat loss. Look for whey, plant-based, or collagen protein options.

    KOS Organic Plant Based Protein Powder
    KOS Organic Plant Based Protein Powder
    $54.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/10/2025 12:43 pm GMT

    Electrolyte Powder – Staying hydrated is key in the summer heat, especially when sweating through workouts. Electrolytes help replenish lost minerals.

    Ultima Replenisher Daily Electrolyte Powder
    Ultima Replenisher Daily Electrolyte Powder
    $20.99
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    03/06/2025 10:27 am GMT

    Greens Powder – If getting in enough veggies is a struggle, a greens powder with spirulina, wheatgrass, and chlorella can help with digestion and energy.

    Huel Daily Greens | Superfood Greens Powder
    Huel Daily Greens | Superfood Greens Powder
    $49.99
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    03/14/2025 12:34 pm GMT

    Meal Prep Containers – Staying on track is easier when healthy meals are ready to go. Leak-proof, compartmentalised containers make life simple.

    Glass Meal Prep Containers
    Glass Meal Prep Containers
    $39.99
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    02/27/2025 11:09 am GMT

    Protein Bars – For quick, high-protein snacks on busy days. Look for low-sugar options packed with natural ingredients.

    RXBAR Protein Bars Variety Pack (12 Bars)
    RXBAR Protein Bars Variety Pack (12 Bars)
    $27.99
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    02/27/2025 11:18 am GMT

    Smart Water Bottle – If you always forget to drink water, a smart bottle with reminders will keep you on track. Hydration = better digestion, metabolism, and energy.

    Hidrate Spark PRO Smart Water Bottle
    Hidrate Spark PRO Smart Water Bottle
    $56.00
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    03/06/2025 10:25 am GMT

    Supplements for Energy, Recovery & Fat Loss

    Magnesium – Helps with muscle recovery, sleep, and stress levels. Magnesium glycinate is a solid option.

    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    $24.99
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    02/27/2025 10:16 am GMT

    Omega-3 Fish Oil – Supports fat metabolism, joint health, and skin glow—all great for looking and feeling amazing in summer.

    Nordic Naturals Ultimate Omega, Lemon Flavor
    Nordic Naturals Ultimate Omega, Lemon Flavor
    $34.61
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    03/14/2025 12:36 pm GMT

    Collagen Peptides– Great for skin elasticity, joint health, and muscle recovery. Bonus: also helps strengthen hair and nails.

    Vital Proteins Grass Fed Collagen Peptides
    Vital Proteins Grass Fed Collagen Peptides
    $19.97
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    03/06/2025 10:31 am GMT

    Creatine – Not just for bodybuilders—creatine boosts strength, endurance, and muscle tone while helping you recover faster.

    Transparent Labs Creatine HMB - Creatine Monohydrate Powder with HMB for Muscle Growth
    Transparent Labs Creatine HMB - Creatine Monohydrate Powder with HMB for Muscle Growth
    $48.99
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    03/10/2025 12:41 pm GMT

    L-Carnitine – Helps your body use fat for fuel, making it a great metabolism booster when paired with workouts.

    THORNE Acetyl-L-Carnitine - 500 mg
    THORNE Acetyl-L-Carnitine - 500 mg
    $30.00
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    03/14/2025 12:38 pm GMT

    Caffeine-Free Pre-Workout – If you need an energy boost without the jitters, look for a pre-workout with natural adaptogens and B vitamins.

    LEGION Pulse Pre Workout Supplement
    LEGION Pulse Pre Workout Supplement
    $39.97
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    03/10/2025 12:44 pm GMT

    Skincare & Recovery Must-Haves

    SPF 50 Sunscreen – Protect your skin whether you’re training outdoors or just living your best summer life. Go for a sweat-proof, non-greasy formula.

    TULA Skin Care Protect + Go Dewy Glow Sunscreen Stick SPF 50
    TULA Skin Care Protect + Go Dewy Glow Sunscreen Stick SPF 50
    $29.00
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    03/14/2025 12:40 pm GMT

    Dry Brush – Helps with circulation, exfoliation, and reducing water retention. Plus, it leaves your skin baby-smooth.

    Dry Brushing Body Brush for Lymphatic Drainage & Cellulite
    Dry Brushing Body Brush for Lymphatic Drainage & Cellulite
    $15.99
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    03/14/2025 12:41 pm GMT

    Anti-Chafe Balm – Because inner-thigh chafing is not the summer vibe we want. A solid anti-chafe balm is a game-changer.

    BodyGlide For Her Anti Chafe Balm
    BodyGlide For Her Anti Chafe Balm
    $16.49
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    03/14/2025 12:42 pm GMT

    Cooling Towel – If you’re sweating buckets during workouts, a cooling towel helps bring your body temp down fast.

    SHAKEitCOOL Original Cooling Towel
    SHAKEitCOOL Original Cooling Towel
    $15.99
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    03/14/2025 12:43 pm GMT

    Sleep Mask & Blue Light Glasses – Recovery happens while you sleep. Protect your rest by blocking blue light and getting proper deep sleep.

    IBOANN Iconic Blue Light Glasses for Woman
    IBOANN Iconic Blue Light Glasses for Woman
    $11.99
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    03/10/2025 05:23 pm GMT
    Kitsch Eye Mask for Sleeping
    Kitsch Eye Mask for Sleeping
    $20.99
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    03/10/2025 04:47 pm GMT

    Lifestyle & Motivation Boosters

    Fitness Tracker – Whether it’s tracking steps, workouts, or heart rate, a fitness tracker keeps you accountable and motivated.

    Fitbit Luxe Special Edition Fitness and Wellness Tracker, Gorjana Soft Gold Stainless Steel Parker Link Bracelet, One Size (S & L Peony Classic Bands Included)
    Fitbit Luxe Special Edition Fitness and Wellness Tracker, Gorjana Soft Gold Stainless Steel Parker Link Bracelet, One Size (S & L Peony Classic Bands Included)
    $199.95
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    02/27/2025 11:03 am GMT

    Journal or Habit Tracker – Keeping track of workouts, food intake, and progress helps you stay consistent and see results faster.

    The Morning Sidekick Journal - Habit Tracker Journal!
    The Morning Sidekick Journal - Habit Tracker Journal!
    $29.70

    The Morning Sidekick Journal is a must-have for building solid morning routines. It’s super easy to use and keeps you motivated to stick to your goals every day. Perfect for anyone craving structure and consistency! 🌞📖 - Brooke

    Buy Now
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    02/27/2025 11:08 am GMT

    Digital Kitchen Scale – If portion control or meal tracking is part of your plan, a kitchen scale keeps things accurate without obsessing.

    Etekcity Food Nutrition Kitchen Scale
    Etekcity Food Nutrition Kitchen Scale
    $18.99
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    03/06/2025 10:29 am GMT

    Wireless Blender for Smoothies – A portable blender means you can make quick protein smoothies at home, work, or on-the-go.

    Ninja Blast Max, Portable Blender + Twist & Go
    Ninja Blast Max, Portable Blender + Twist & Go
    $89.99
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    03/14/2025 12:47 pm GMT

    Build Your Summer Body Essentials Toolkit

    You don’t need to buy everything on this Summer Body Essentials list, but having the right tools makes hitting your goals easier, more enjoyable, and more effective.

    A strong, confident summer body isn’t about restriction—it’s about fuelling, moving, and taking care of yourself the right way.

    Pick what works for you, stay consistent, and watch how good you feel stepping into summer.

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    Summer Body Essentials
  • Fitness

    How to Tone Your Core for a Flatter Stomach by Summer

    tone your core

    Let’s talk about abs. You want to tone your core and feel confident rocking whatever you fancy this summer—whether that’s a bikini, a crop top, or just that I-feel-amazing-in-my-own-skin vibe.

    Here’s the good news: You do not need to do 1,000 crunches a day. You do not need to give up carbs. And you do not need to suffer through a workout that makes you question your life choices.

    Here’s the real talk: A flatter stomach isn’t just about exercise. It’s about core strength, smart nutrition, and actually moving your body consistently—without expecting overnight miracles.

    Because no, you won’t wake up tomorrow with a six-pack just because you did a five-minute ab circuit.

    But stick with me, and I’ll give you a game plan that actually works. Ready? Let’s get cracking.

    Table of Contents

    Step 1: Stop Chasing Spot Reduction (It’s a Lie)

    We need to clear this up before we go any further. You cannot pick one part of your body and tell it to lose fat.

    Your stomach doesn’t work on request like a well-trained dog.

    The truth? Fat loss happens all over, not just in one spot. So if you’re thinking, I’ll just do loads of sit-ups and my belly will shrink—sorry, that’s not how science works.

    What actually works?

    • Core exercises to strengthen and define the muscles.
    • Full-body strength training to boost metabolism and build lean muscle.
    • Smart nutrition to reduce bloating and fuel fat loss.
    • Movement every day to keep your body active and engaged.

    Tough-love tip: You can have the strongest abs in the world, but if they’re hidden under layers of takeaways and late-night snacks, you won’t see them.

    That’s where nutrition comes in (don’t worry, we’ll get to that).

    Step 2: Build a Stronger Core (Without Boring Sit-Ups)

    If the thought of endless crunches makes you want to cry, don’t panic.

    A strong core isn’t just about your abs—it’s about your entire midsection, including your obliques (side abs) and deep core muscles.

    The Ultimate Tone Your Core Circuit

    Do this three to four times a week for a rock-solid core:

    • Plank Hold – 30 to 45 seconds (Engage everything. No sagging).
    • Russian Twists – Three sets of 20 (Use a dumbbell if you’re feeling fancy).
    • Leg Raises – Three sets of 15 (Lower slowly—no flopping).
    • Bicycle Crunches – Three sets of 20 (Nice and controlled, none of that flailing nonsense).
    • Mountain Climbers – 30 seconds (Great for abs and sneaky cardio).

    Your core is just one piece of the puzzle—if you really want to sculpt your summer body, you need a full-body plan that works. Lucky for you, I’ve got a 7-day workout plan that will help you tone up, boost strength, and feel incredible.

    7-Day Workout Plan to Sculpt Your Summer Body

    Step 3: Eat Smart (Because Abs Are Made in the Kitchen, Like It or Not)

    No one likes to hear this, but you can’t out-train a bad diet. You don’t need to starve yourself—just be a bit smarter with your food choices.

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    TONE YOUR CORE

    The Golden Rules of Core-Friendly Eating

    • Prioritise protein – Keeps you full and helps muscle repair. Think eggs, chicken, fish, tofu, and Greek yoghurt.
    • Ditch the processed junk – It makes you bloated and sluggish. Save it for occasional treats, not your daily diet.
    • Hydrate like your life depends on it – Water helps with digestion, bloating, and fat loss. Aim for two to three litres a day.
    • Eat your greens – Fibre keeps your digestion happy and your stomach feeling flatter.
    • Cut back on excess sugar and alcohol – Harsh but true. That extra glass of wine? It’s not helping your core goals.

    Tough-love tip: You don’t need a perfect diet. You just need consistency—80 percent solid, 20 percent indulgence. Balance, not restriction.

    Abs might be built in the gym, but they’re revealed in the kitchen. Want to know exactly what to eat to fuel your body and support your core goals? Check out my Summer Body Meal Plan—packed with high-protein, bloat-busting, and seriously tasty meals that will keep you full and energised.

    Summer Body Meal Plan: What to Eat for a Lean & Toned Look

    Step 4: Get Moving Every Day (Even When You Can’t Be Bothered)

    If you want to tone your core, sitting all day isn’t going to help. Even if you do a killer ab workout, it won’t undo ten hours of slouching at your desk.

    The Best Types of Movement for a Toned Core

    • Walking – Low-impact, great for digestion, and burns calories. Aim for 8,000 to 10,000 steps a day.
    • Strength Training – Builds lean muscle, which boosts your metabolism.
    • HIIT or Cardio – Helps with fat loss and keeps your heart happy.
    • Pilates or Yoga – Both are sneaky killers for your core. Highly recommend.

    Tough-love tip: Movement doesn’t have to be extreme—it just has to be consistent. Find something you enjoy, and do it regularly.

    Step 5: Fix Your Posture (Because Slouching Isn’t Helping You)

    Good posture makes an instant difference to how your stomach looks. Stand tall, engage your core, and suddenly you look leaner, more confident, and ready to take on the world.

    Posture Fixes to Try Today

    • Stand up straight – Shoulders back, core engaged, no slouching.
    • Engage your abs during workouts – Don’t let your lower back do all the work.
    • Stretch daily – Helps with alignment and prevents stiffness.

    Tough-love tip: Your posture affects everything—from how your core looks to how your back feels. Fix it now, and future you will thank you.

    Your Ultimate Summer Body Plan – Don’t Miss These!

    Final Pep Talk (Because You’ve Got This)

    To tone your core isn’t about perfection—it’s about consistency. You don’t need extreme diets or punishing workouts. You need smart habits, solid workouts, and a bit of patience.

    So drink your water, move your body, and train your core without overthinking it. A strong, toned stomach isn’t just about aesthetics—it’s about feeling powerful and confident.

    Now, go put these tips into action, and get ready to rock your summer feeling like an absolute legend.

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    TONE YOUR CORE