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Running

effort & recovery interval run

Effort and recovery intervals to improve your running

Effort and recovery interval runs are a popular form of training that involve alternating periods of high-intensity effort with recovery periods. This system of training can help to improve running endurance and speed. It also Read More

Fun running challenges 2708

Fun running challenges – 3 ideas to add variety to your training

If you’re bored with your running program or want some extra motivation, try these fun running challenges to add some variety. You should be able to run continuously for about 20 minutes to do the Read More

Running goals for beginners 2608

Running goals for beginners – 10 ideas to inspire you

If you’re reading this, then you’ve probably decided to take up running but don’t know where to start or what you should be aiming for. You might have outcome goals such as losing weight, toning Read More

Starting to run challenge for beginners

Starting to run – 30 day running challenge for beginners

Starting to run isn’t easy. Although it’s a natural activity, once we become adults we rarely do it unless we engage in sport or fitness. Running is hard work for our hearts and legs and Read More

Running schedule for improvers

Running schedule for improvers – do 25 miles in 6 weeks

The starting point for this running schedule for improvers is that you should be able to run 1.25 miles/2km. (If you’re not at this level, then do this program first). The aim of the schedule Read More

Running schedule for beginners

Running schedule for beginners – 8 week program

Although you need to push yourself to work hard in order to get fitter, trying to do too much at once is never a good idea. It’s much better to start running at a level Read More

Popular posts

Best core exercises

Best core exercises and why you need to do them

The core muscles work together to align the pelvis and keep the spine stable. The most common reason for being interested in core stability training is to improve ab tone, but there are lots of Read More

Pilates challenge

Pilates challenge for a strong core and flexible body

The Pilates method focuses on developing core strength, good posture and smooth, controlled movement. There are 34 mat work exercises in the original method – some mainly develop strength and some work more on smooth Read More

push ups challenge for women

Push ups challenge for women – strengthen your upper body

There are lots of chest exercises you can do with weights and other resistance equipment, but the main body weight chest exercise is the push up. Full push ups require a lot of upper body Read More

Lose weight walking plan

6 week walking schedule to lose weight

Walking is often overlooked as a way of exercising, because it’s something we all do every day.  But if you don’t have a lot of time for exercise, or don’t enjoy fitness activities, then walking Read More

30 day walking challenge

30 day walking challenge – improve your fitness every day

This 30 day walking challenge is easy to fit into your every day life and will get you into the habit of regular walking for fitness.  It starts off with a 5 minute walk and Read More

Upper body workout for beginners

Beginner upper body workout 4 week plan

Tone up your chest, upper arm and shoulder muscles with this beginner upper body workout.  It’s a 4 week plan, starting with 3 exercises and adding an extra exercise each week. If you want to Read More

Daily butt workout

Daily butt workout – a quick routine for your glutes

If you want to focus on butt firming and lifting, then this daily butt workout is what you need. You’ll be doing over 1,000 reps of glute targeted exercises every week. There are 4 exercises, Read More

Squat & lunge workout

Squat and lunge quick routine

If you want a quick, straightforward home routine to tone up your thighs, then try this squat and lunge workout. Squats and lunges are the best all-round leg exercises, as they work all the leg Read More

Core exercises for beginners

Core exercises for beginners – the best way to get flat abs

To have flat abs, you need to train all the layers of abdominal muscles, including the core stabilisers.  When they are strong, the core muscles pull the abdominal area in flat. To get good results Read More

Running schedule for beginners

Running schedule for beginners – 8 week program

Although you need to push yourself to work hard in order to get fitter, trying to do too much at once is never a good idea. It’s much better to start running at a level Read More

Hamstring stretch challenge daily stretches

Hamstring stretch challenge – loosen up in 30 days

The hamstrings are a group of muscles at the back of the thigh. Tightness is a common problem in these muscles and it can lead to back pain, poor posture, impaired ability in sports and Read More

Basic Pilates

Basic Pilates – a 4 week guide to get you started

Pilates is an exercise system that was developed by Joseph Pilates around 100 years ago.  Pilates based his system around various principles which he believed contribute to having a healthy body. The early followers of Read More

Abs workout circuit

Quick and easy ab exercises circuit to improve your core

What are the best ab exercises to flatten your abs and improve tone? Is it crunches, plank, Pilates, oblique curls, stability board, ab cradle … the list goes on. In fact, there’s no one “best” Read More

Glute isolation workout

Glute isolation – 10 effective exercises to target your butt

Improve your glute strength and tone with this glute isolation workout plan. Depending on whether you want to improve weak glutes or build your butt, you can do them with or without ankle weights (see Read More

Pilates ring challenge

Pilates circle challenge to improve your inner thigh strength

The Pilates circle (also known as a Pilates ring or magic circle) is a useful piece of equipment to have for home workouts, because it is cheap, easily stored and versatile. You can use it Read More

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