Fitness for Beginners

  • 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
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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
    Get it on Amazon
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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
  • Nutrition

    Running Nutrition: How to Fuel Your Runs Based on Your Goals

    RUNNING NUTRITION

    Let’s be real—running on an empty tank is a terrible idea. If you’re not fuelling your body properly, your runs will feel like a slow, painful march to exhaustion instead of an energising workout. Now, the mistake most runners make? They think all running nutrition is the same.

    But what you eat depends on what you’re trying to achieve—whether that’s burning fat, building endurance, smashing a race, or just making sure you don’t crash halfway through your long run.

    So, let’s cut the nonsense and get straight to it—what should you eat to fuel your runs, based on your specific goals?

    Table of Contents

    1. Running for Fat Loss – Burn Fat Without Burning Out

    If your goal is to burn fat, you need to find the sweet spot where you’re in a calorie deficit but still have enough energy to actually run.

    What to focus on:

    • Small, steady calorie deficit (300-500 calories max per day)
    • Balanced macros—don’t ditch carbs completely, but prioritise protein and healthy fats
    • Pre-run fuel: Small, light snacks to keep energy up without overloading
    • Post-run fuel: Protein and carbs to recover properly and keep your metabolism high

    Best foods for fat-burning runners:

    • Pre-run: Banana, Greek yoghurt with berries, a rice cake with peanut butter
    • Post-run: Eggs and wholegrain toast, chicken with roasted vegetables, a protein smoothie
    • All-day energy: Lean proteins such as chicken, fish, and tofu, plus nuts, seeds, and avocados

    What to avoid:

    • Skipping meals before a run—this won’t burn more fat, it will just make you exhausted
    • Overcompensating by eating everything in sight after a run

    If your goal is to lose fat while running, check out Running for Weight Loss: How to Maximise Fat Burn for more fat-burning strategies.

    2. Running for Endurance – Fuel to Go the Distance

    If you’re building endurance, nutrition becomes non-negotiable. You need to fuel properly, or you’ll hit the wall faster than you can say glycogen depletion.

    What to focus on:

    • Carbs are essential—your muscles need glycogen to keep going
    • Steady energy—avoid sugar spikes and crashes by choosing slow-digesting carbs
    • Electrolytes and hydration—endurance running means sweating, and sweating means lost minerals

    Best foods for endurance runners:

    • Pre-run: Oatmeal with banana, wholegrain toast with almond butter, a small smoothie
    • During long runs (over 60 minutes): Energy gels, dried fruit, electrolyte drinks
    • Post-run: Sweet potatoes and salmon, brown rice and chicken, a high-protein wrap

    What to avoid:

    • Low-carb running, which leads to fatigue, muscle breakdown, and slow recovery
    • Ignoring hydration, as dehydration significantly reduces endurance performance

    For more endurance-boosting strategies, check out How to Build Stamina and Endurance as a Runner.

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    RUNNING NUTRITION

    3. Running for Speed and Performance – Fuel Like an Athlete

    If you’re training for speed, your diet needs to support explosive power, fast recovery, and muscle strength. This means protein, carbs, and healthy fats all play a role.

    What to focus on:

    • Higher protein intake to help muscles recover and rebuild
    • Smart carb timing to fuel up properly before and after speed sessions
    • Anti-inflammatory foods to reduce muscle soreness and improve recovery

    Best foods for speed-focused runners:

    • Pre-run: Rice cakes and almond butter, a banana with a protein shake, porridge
    • Post-run: Lean protein with complex carbs such as quinoa and grilled chicken, or salmon with brown rice
    • All-day recovery: Berries, turmeric, ginger, nuts, and seeds

    What to avoid:

    • Overloading on junk carbs—simple sugars may give quick energy but lead to crashes later
    • Skipping protein, as speed training damages muscles that need protein to rebuild

    For more tips on training efficiently, read Common Running Mistakes Beginners Make (And How to Fix Them).

    4. Running for Races – Fuel for Peak Performance

    Training for a 5K, 10K, half marathon, or marathon requires a well-planned nutrition strategy. Race day is not the time for guesswork.

    What to focus on:

    • Carb loading before race day—gradually increase carbs two to three days before
    • Hydration and electrolytes—replace lost minerals to avoid cramping
    • Pre-race fuel—light but effective to avoid stomach issues

    Best foods for race-focused runners:

    • Pre-race: White rice and eggs, porridge with honey, a banana with nut butter
    • During race (for longer distances): Energy gels, dates, sports drinks
    • Post-race: High-protein recovery meal with hydration

    What to avoid:

    • Trying new foods on race day—stick to what works for your stomach
    • Forgetting electrolytes—hydration is more than just water

    If you want to stay strong for race day, check out How to Prevent and Recover from Running Injuries.

    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: Fuel Your Runs Like a Pro

    The right running nutrition can make or break your runs. Whether you’re running for fat loss, endurance, speed, or race prep, fuel smart, recover well, and listen to your body.

    • Fat loss: Stay in a small deficit, balance carbs, protein, and fats
    • Endurance: Fuel with slow-digesting carbs and prioritise hydration
    • Speed: Increase protein intake and focus on recovery foods
    • Race training: Carb load properly and never forget electrolytes

    Most importantly, enjoy the process. Running feels much better when your body is fuelled properly, so eat well, run strong, and go after your goals.

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    RUNNING NUTRITION

  • Fitness

    Running for Weight Loss: How to Maximise Fat Burn While Running

    running for weight loss

    So, you’ve decided to start running for weight loss—amazing! Running is a brilliant way to torch calories, boost your metabolism, and feel like an absolute powerhouse while doing it.

    But if you think you can just throw on a pair of trainers, sprint down the road, and magically melt fat overnight… well, I hate to break it to you, but that’s not quite how it works.

    I know this because I started running purely for weight loss. I wanted a way to burn fat fast, and running seemed like the best option. But somewhere along the way, something shifted. I stopped running just to lose weight, and I started running because I loved it.

    It became my time to clear my head, feel strong, and move my body in a way that actually felt good—not like some dreaded chore.

    And that’s the real secret to losing weight and keeping it off. Joyful movement—exercising in a way that makes you feel energised, strong, and accomplished—is what keeps you consistent.

    And consistency is what actually gets results.

    That said, there are ways to run smarter, not harder if your goal is fat loss. So let’s get into it—how to burn the most fat while running, stay motivated, and actually enjoy the process.

    Table of Contents

    Before You Get Started

    I get it—starting running for weight loss can feel daunting. Maybe you’re worried about injuries, stamina, or just where to even begin. Trust me, I’ve been there.

    The good news? You don’t have to figure it out alone.

    If you’re new to running or feeling unsure about how to start, check out How to Run When Overweight: A Guide for Beginners. It’s packed with practical tips to help you feel confident, strong, and ready to tackle your running journey—no matter where you’re starting from.

    1. Stop Running at the Same Pace – Switch It Up!

    Your body adapts fast, and steady-state running (while great for building endurance) isn’t the best for burning fat.

    What to do instead:

    • Mix in interval training: Sprint for 30 seconds, walk or jog for 1-2 minutes, repeat.
    • Try hill sprints: Run up a hill as fast as you can, then walk down to recover.
    • Play around with tempo runs: Run at a moderate-hard pace for 10-20 minutes in the middle of your workout.

    Why it works: High-intensity bursts force your body to burn more calories during and after your run. Hello, afterburn effect!

    And if you’re not sure if you’re making the classic running mistakes that slow weight loss, check out Common Running Mistakes Beginners Make (And How to Fix Them) before you go any further.

    2. Run in the Fat-Burning Zone (Yes, It’s a Thing)

    You’ve probably heard about heart rate zones but never really given them much thought. Well, turns out, they matter a lot if you want to burn fat efficiently.

    Find Your Fat-Burning Zone

    • Aim to run at 60-70% of your max heart rate (this is where your body burns more fat than carbs).
    • A good rule of thumb? If you can talk but not sing while running, you’re in the right zone.
    • If you’re gasping for air after 30 seconds, you’re going too hard.

    Why it works: Keeping your run in this zone means you’ll burn more stored fat instead of just carbs from your last meal.

    3. Strength Train – Running Alone Won’t Cut It

    If you’re skipping strength training, you’re missing out on one of the biggest fat-burning boosters.

    What to do:

    • Add strength workouts 2-3 times a week (bodyweight exercises or weights).
    • Focus on legs, core, and upper body—stronger muscles make you a better runner.
    • Do plyometric exercises (jump squats, lunges, and box jumps) to build explosive strength.

    Why it works: Strength training builds muscle, and muscle burns more calories at rest. More muscle = more fat burn, even while you’re chilling on the sofa.

    If you’re struggling with injuries or constant soreness, strength training is even more important. Check out How to Prevent & Recover from Running Injuries so you don’t get side-lined.

    4. Don’t Just Focus on Calories Burned – Focus on Calories Burned After

    Here’s where most people go wrong—they obsess over how many calories they burn during a run. While that number is nice, what really matters is what happens after you stop running.

    The Afterburn Effect (EPOC, if you want to sound fancy)

    • High-intensity runs keep your metabolism elevated for hours after your workout.
    • Sprinting, interval training, and hill workouts are best for this effect.
    • If you’re running purely at an easy pace, you’re missing out on this post-run calorie burn.

    Why it works: Your body works harder to recover from intense workouts, which means you keep burning fat even after your run is over.

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    5. Fuel Your Runs Properly (Because Starving Won’t Help You Lose Weight Faster)

    If you’re skipping meals or barely eating before running, you might think you’re burning more fat—but in reality, you’re just making things harder for yourself.

    How to fuel for fat loss:

    • Before a run: Have a small snack (banana or toast with peanut butter).
    • After a run: Refuel with protein + carbs to help muscles recover.
    • Stay hydrated—dehydration makes your body hold onto weight.

    Why it works: If your body isn’t properly fuelled, you’ll feel sluggish, your metabolism will slow down, and you won’t get the best fat-burning effects from your run.

    6. Be Consistent – Fat Burn Takes Time

    You can’t go for one killer run and expect to wake up looking like a fitness model. Fat loss takes time, consistency, and patience—but if you stick with it, you WILL see results.

    How to stay consistent:

    • Set small goals—run 3-4 times a week instead of aiming for daily marathons.
    • Track your progress—use a running tracker or take progress photos.
    • Don’t give up when the scale doesn’t move—fat loss isn’t always instant, but it’s happening.

    If you’re struggling to stay on track, you need a structured plan. Check out How to Build a Running Routine That You’ll Actually Stick To to make running a habit, not a chore.

    7. Fat Loss Comes from a Calorie Deficit – Here’s How to Do It Right

    Let’s get one thing straight—running alone won’t make you lose weight unless you’re in a calorie deficit (burning more calories than you consume). But here’s the tricky part: you need enough fuel to power your runs while still staying in a small deficit.

    Cut calories too much, and you’ll feel sluggish, weak, and totally unmotivated to run. Overeat, and, well… the fat’s not going anywhere.

    The key is finding balance—fueling your body properly while staying in a slight deficit so you can lose fat, run strong, and recover well.

    How to do it: Focus on nutrient-dense foods that keep you full without excess calories.

    • Protein (chicken, fish, tofu, eggs) helps with muscle recovery and keeps you satisfied.
    • Healthy fats (avocado, nuts, olive oil) stabilise energy levels.
    • Fibre-rich carbs (sweet potatoes, oats, whole grains) fuel your runs without sugar crashes.

    Be mindful of post-run hunger—just because you ran doesn’t mean you should eat back all the calories you burned. Instead of reaching for ultra-processed snacks, plan post-run meals that combine protein + carbs (like eggs on toast or a protein shake with banana) to refuel properly without overdoing it.

    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

    Running Smarter = More Fat Burn

    If you want to start running for weight loss, you need to run smart, not just run more. Here’s what to focus on:

    • Mix up your runs with intervals, hills, and steady-state cardio
    • Stay in the fat-burning zone for maximum results
    • Add strength training to boost metabolism and prevent injuries
    • Focus on the afterburn effect, not just calories burned during your run
    • Fuel your body properly so it actually burns fat efficiently
    • Stay consistent—because results don’t happen overnight

    Finally, don’t obsess over the scale—track progress in other ways like how your clothes fit, your energy levels on runs, or how much stronger you feel.

    A 300-500 calorie deficit per day is all you need for steady, sustainable fat loss—anything more and you’ll risk burnout, sluggish runs, and quitting altogether.

    Fuel smart, run strong, and enjoy the process—because feeling good is just as important as losing weight.

    Now, lace up those trainers and go make that run count!

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    running for weight loss

  • 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.

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    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.

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    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.

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    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
    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 09:17 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
    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 09:18 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
    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 09:21 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.

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    RUNNING SHOES
  • Fitness

    Ultimate 7-Day Summer Body Workout Plan for 2025

    Get stronger & feel confident with this 7-day summer body workout! Quick, effective moves to sculpt & energise. Let’s do this!

    First things first, let’s get one thing straight – this summer body workout plan isn’t about punishing yourself for enjoying ice cream or trying to shrink into some ridiculous beauty standard.

    You do not need to change your body to be worthy of wearing a bikini, rocking shorts, or feeling good in your own skin. Any body is a summer body if you decide it is.

    The real goal here? Confidence. Strength. Feeling like an absolute legend when you move.

    It’s about showing up for yourself, building strength, boosting your energy, and getting that little extra pep in your step when you strut into summer.

    So no pressure, no stress—just a summer body workout plan that’ll make you feel stronger, fitter, and full of confidence.

    Ready? Course you are.

    Table of Contents

    The Plan (Yes, You Can Handle This)

    Each day focuses on a different area to keep things interesting and your body guessing. We’re blending strength, cardio, and mobility to get maximum results without maximum effort. (Work smarter, not harder, yeah?)

    • Day 1: Full-Body Strength & Power
    • Day 2: Cardio Blast (It’s Not That Bad, I Promise)
    • Day 3: Core & Abs (Because We Like a Strong Middle)
    • Day 4: Lower Body Burn
    • Day 5: Upper Body & Arms
    • Day 6: HIIT & Fat-Burning Fun
    • Day 7: Mobility & Recovery (Because You’re Not a Robot)

    Now, let’s break it down.

    Day 1: Full-Body Strength & Power

    Why? Because we want muscle, and muscle is what makes you look tight, toned, and strong. Plus, it burns fat like a furnace.

    The Workout:

    • Squats – 3 sets of 12
    • Push-ups (on knees if needed, no shame here!) – 3 sets of 10
    • Dumbbell Deadlifts – 3 sets of 12
    • Bent-Over Rows – 3 sets of 10
    • Plank – 30 seconds (or however long you can avoid swearing at me)

    Tough-love tip: You are stronger than you think. Keep your form solid, and push through. No half-arsing it.

    Day 2: Cardio Blast (It’s Not That Bad, I Promise)

    Why? Because cardio helps torch fat and makes you feel like a superhero when your fitness levels skyrocket.

    The Workout: (Pick one!)

    1. Outdoor run: 20 minutes
    2. HIIT Circuit:
      • 30 seconds Jump Squats
      • 30 seconds Mountain Climbers
      • 30 seconds High Knees
      • Rest 30 seconds, repeat 3-4 times

    Tough-love tip: You’re not “bad at cardio”—you just haven’t trained it yet. Do what you can, push a little harder than you think you can, and watch yourself improve.

    Day 3: Core & Abs (Because We Like a Strong Middle)

    Why? Because core strength = better posture, less back pain, and a stomach that doesn’t give up after 10 sit-ups.

    The Workout:

    • Bicycle Crunches – 3 sets of 20
    • Russian Twists – 3 sets of 20
    • Leg Raises – 3 sets of 15
    • Plank (again) – 30-45 seconds

    Tough-love tip: Abs are built in the kitchen, yes, but strong core muscles make all your workouts better.

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    SUMMER BODY WORKOUT

    Day 4: Lower Body Burn (AKA You’ll Feel This Tomorrow)

    Why? Because sculpted legs and a firm bum don’t just happen on their own.

    The Workout:

    • Squats – 3 sets of 12
    • Bulgarian Split Squats (yep, they’re awful but worth it) – 3 sets of 10 each leg
    • Glute Bridges – 3 sets of 15
    • Calf Raises – 3 sets of 20

    Tough-love tip: The burn means it’s working. Keep going. You’ll be strutting around like a goddess in no time.

    Day 5: Upper Body & Arms (Because Toned Arms Look Amazing in Summer Dresses)

    Why? Because we love strong, sculpted shoulders and defined arms.

    The Workout:

    • Shoulder Press – 3 sets of 12
    • Triceps Dips – 3 sets of 10
    • Bicep Curls – 3 sets of 12
    • Push-ups (yes, again) – 3 sets of 10

    Tough-love tip: If you think “I don’t want to get bulky,” don’t worry, you won’t. You’ll just look strong, confident, and capable.

    Day 6: HIIT & Fat-Burning Fun (Short, Sweet, and Spicy)

    Why? Because HIIT is the ultimate fat-torching secret.

    The Workout:

    • 40 seconds Jump Squats
    • 40 seconds Burpees
    • 40 seconds Jump Lunges
    • Rest 30 seconds, repeat 3-4 times

    Tough-love tip: This is where the magic happens. It’s fast, sweaty, and over before you know it. Get it done!

    Day 7: Mobility & Recovery (Because You’re Not a Robot)

    Why? Because your body needs love too.

    The Workout:

    • Deep Squat Hold – 30 seconds
    • Hip Flexor Stretch – 30 seconds each side
    • Shoulder Stretch – 30 seconds
    • Seated Forward Fold – 30 seconds

    Tough-love tip: Recovery is as important as the workouts. Stretch, hydrate, and rest like a pro.

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

    Final Pep Talk (Read This if You’re Doubting Yourself)

    You don’t need to be perfect with this summer body workout. You just need to start. One workout at a time. One rep at a time.

    You are capable of more than you think, and if you stick with this, you’ll be stronger, fitter, and more confident in just seven days.

    So go on—get your trainers on, get moving, and let’s make this summer the one where you feel unstoppable.

    No excuses. No self-doubt. Just you, putting in the work and becoming the best version of yourself.

    Let’s do this.

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    SUMMER BODY WORKOUT