The health benefits of physical exercise are well reported, and we all know that we should be doing more physical exercise but doing the same old workout routing day-in and day-out can become a bit boring. Perhaps it’s time you tried something different?

Have you considered kickboxing?

If not, then why not? The fun exercise might once have had a reputation of being only for the boys, and only for the super fit, or the lovers of martial arts films, but this couldn’t be further from the truth. The fact of the matter is that almost anyone can enjoy kickboxing, whatever their age, gender and current level of fitness.

What exactly is kickboxing?

As the name suggests, kickboxing is based on a combination of kicking and boxing moves, using both your hands and feet. It originated in the last 1950s in Japan, with American kickboxing following in the 1970s. The rules for each vary slightly, with American kickboxing being limited to kicks and punches only above the belt and essentially being a mix or western boxing and traditional karate.

Physical benefits of kickboxing:

Improved physical fitness

Perhaps the most obvious physical benefit of kickboxing is that it is sure to increase your physical fitness. As kickboxing is a combat sport you will need to be in good condition to beat your opponent. This doesn’t mean that you can’t start if you are not as fit as you would like to be currently though, as you will be matched with opponents who have a similar skillset and ability. As you progress though, you will become fitter, and you will be able to take on more skilled opponents. Studies have shown that just five weeks of kickboxing training can lead to a significant improvement in upper-body muscle power, aerobic power, anaerobic fitness, flexibility, speed and agility.¹

Weight loss

Exercise has been shown to increase energy expenditure and assist with weight loss and maintenance. As kickboxing is an intense exercise you will burn a lot of calories, which will lead to a better metabolism and a greater ability to lose fat and build lean muscle. Alongside losing body fat, kickboxing will help tone your muscles and get you in great physical shape.²

Balance, coordination and posture

Kickboxing is a fast-paced activity that requires you to read what your opponent is doing and react with the perfect coordination of movements, while keeping balanced in defence to remain on your feet. As kickboxing will also strengthen your core muscles, it’s great for improving posture. Bad posture can lead to back pain, lordosis, scoliosis and hyperextended knees, but exercise has been shown in studies to help with many posture-related problems ranging from relieving pain and muscular tension to restoring range of movement and muscular balance and retaining control of normal alignment.³

Mental benefits of kickboxing:

Self-discipline and stress relief

While kickboxing is a great form of physical exercise for your body, it’s also great for your mind. Kicking and punching in a controlled manner teaches you self-discipline and can provide a safe channel to funnel stress. If you are feeling anxious or frustrated, taking it out on a punchbag is an excellent way to unwind.

Socialisation and confidence boosting

While you can practice your skills with a punchbag, kickboxing isn’t something you can do alone. It requires socialisation and working loosely with others. Learning and improving your skills with other is an excellent way to boost your confidence levels. As you progress, you may find yourself competing in a kickboxing match. Even friendly matches require courage to put yourself out there.

Self-defence

Finally, it can’t be forgotten that kickboxing, like other martial arts, is a great form of self-defence. Kickboxing teaches you to read your opponent, or potential attacker, and respond quickly and precisely with the proper strike technique that will fend off an attacker while keeping your limbs protected. It also teaches you how to receive a shot, which is vital for defending yourself.

Fancy giving kickboxing a try?

We’ve got a fun kickboxing class available for you to try. Everyone is welcome, whether you are a complete beginner or have tried kickboxing in the past. Simply put on your workout gear, grab a large glass of water to keep you hydrated, click the link below and enjoy! Watch the video here

1. The effects of five weeks of kickboxing training on physical fitness [↩]
2. The role of exercise for weight loss and maintenance [↩]
3. The effects of exercise on body posture [↩]

At times we may feel that we need to do things on our own, but the importance of having a support system can never be disregarded. Regardless of our age, needs and desires, we may see that at different points in our life, we have turned to different people for different things.

And it’s just as important to nurture and grow our support system. Having a good support system works both ways – we need to support those in our lives just as those people support us.

Recently, we had the opportunity to interview some of the inspirational ladies from women’s cycling team, Lifeplus-Wahoo; Margaux, Kate, Typhaine, April and Babette. They shared their experiences on maintaining a great support system with their friends, family and community: which is fundamental in helping them become successful in the sport they already love so much.

Celebrating other people’s wins

Part of any sport, or in fact, life itself is knowing how to celebrate other people’s successes. We all have bad days, but it’s about handling the losses with grace and assessing the bigger picture. In the case of Margaux Vigié, one of Lifeplus-Wahoo’s team captains, “Somebody else winning can feel like your victory too when you’re invested in them.”

Diversifying your circle

Lifeplus-Wahoo is a prime example of identifying the best talent across the globe and bringing together those different nationalities. Kate from the team explains: ‘It’s the social aspect I really enjoy; being able to go out on long rides with local people around me and big groups. You get to meet lots of people from different places, spending time in the saddle and enjoying the sun. Cycling is such a great sport, and it can take you to so many places where people are at the top competitive level. If that’s a local club, it's important that kids are getting involved in it. I think just watching women competing in races, particularly for young girls, can be inspirational.”

Babette is the youngest in the team: ‘I learn a lot from the older girls. Each of us has a fair chance to stand out though and I think we all make each other stronger and push each other to another level.I’ve had to cancel parties and other events, but I didn't really mind because I love cycling so much. I still have friends around me in the team. I have them outside of cycling too, and they really understand my life and accept what comes with it.”

The support of family

Whilst meeting new people is important for personal growth, a good core support system, like family or friends, can be just as influential for self-improvement. As Kate comments, ‘London 2012 for me was really inspirational. My parents took me to a local track a couple of years later and then when I’d tried everything individually, I decided to take up triathlon.’ Typhaine echoes this, with cycling running in her blood: ‘my family; both my father and mother were pro cyclists, so it's a family story. My brother has also been a pro since 2021. My father is now a mechanic in the men’s professional team. When I was young, he was always by my side. I have a lot of trust in him. I always ask for advice. Even though I'm an adult now, we always need our parents.’

April also explains; ‘I started when I was 12. My dad used to do local time trials and a bit of road racing, then he got me into the sport, and I’ve loved it ever since. My dad still comes with me on a Sunday ride. He competed at UK-level. He did time trials and competing. I've also got a younger brother who cycled a lot when he was younger, before he had a career. We’re a bit of a cycling family.’

It’s a similar story with Babette: ‘My dad was a pro-cyclist, and he really inspired me to get started on the bike. My sister started cycling first and I was really jealous to see her racing. I started on a really small bike when I was five. She still cycles now on the Dutch team, in Parkhotel.’

Working towards a common goal

Whether it’s exercise, diet, or a hobby, working as a team can lead to better results. Naturally, our energy levels can wane, so having a team member or a source of motivation to help pick up the slack can be really beneficial. The same is true in the case of cycling – as Typhaine shares, ‘To win a race you not only have to count on yourself, but on the team. You have to push everyone in the same direction to win a race and to achieve the goal. I had a bad crash in 2012, and the girls are always supportive. This morning, for example, I tried to stay on the wheel of the girl in front of me and follow the line in the downhill.’

As we’ve discovered, the importance of a good support system is key, and numerous factors can influence this, from family and diversity to the power of a common goal.

Regular physical activity is one of the most important things you can focus on for your health. From managing your weight, to improving your state of mind and overall fitness – the benefits of staying active are well known.

And this is the case no matter your age. Whilst motivations and activities may be different through the years, from the moment you take your first steps through to your teenage years, adulthood and elder years, the need to stay active relates to all.

Olympic athlete, James Ellington, talks us through how his experiences and mind-set of leading an active lifestyle has changed over the years – considering nutrition, his body and recovery, his motivations, his challenges, mental benefits and his general feelings towards an active lifestyle.

Nutrition

How have your attitudes towards nutrition changed through the years?

Like most children, I assume, nutrition wasn’t a focus for me as a child as I simply had the food provided to me. I had no real awareness of how important what you put inside your body was for your health and growth. It’s something you learn to understand as you get older and it’s great to see more education around nutrition starting from the younger years.

As I grew up, I was already leading an active lifestyle, so I did follow a fairly balanced diet but indulged in more treats than I do now.

Now as an adult, I’m well aware of the importance of nutrition – for both leading a healthy lifestyle and to support my career in athletics. Variety is key. I still have a day or two during the week when I eat what I want but I remain very conscious to make sure I get all the vitamins and minerals my body needs even on those days, through the food and drink I consume and with the help of Lifeplus products.

The physical body and recovery

Have you seen a difference in your body and recovery over the years?

As is the case with a lot of people, when you’re younger, you feel invincible and seem to bounce back from any fall, scratch and setback with no worry. So as a child, recovery was something I didn’t pay much attention to at all.

As I’ve got older, into my teenage years and adulthood, I started to have more of an awareness and made a conscious effort to stay on top of my flexibility – especially my passion for a career in athletics was ever-growing. Stretching is an activity that is often ignored but improves flexibility – it plays a huge role in aiding recovery post-competitions. Physically, as I’ve got older, I’ve had to focus more on recovery in order to deal with the demands on the body. That’s why I now prioritize my time on activities I previously wouldn’t have considered, for example, finding time for a sports massage around my training and for life in general.

Motivations to stay active

How have your motivations changed over the years?

Health means everything to me and has done so from my teenage years so that’s always been my main motivation to stay active. My passion for the sport of athletics and my potential as an athlete continues to drive me to lead an active lifestyle – and it has done so from a young age as this career was always a childhood dream.

Challenges

Which challenges have you encountered over the years?

I’ve had a life of tough roads and hurdles in my way but no matter what age I was, I’ve always managed to overcome them with a strong, positive mind-set that has only grown and evolved through these setbacks. My most notable challenge is the road traffic accident I suffered in 2017 which sent me back to my childhood, where I had to learn how to walk again. Even when I was forced to lead a non-active lifestyle, my determination to get back to activity was stronger than ever.

As you get older, it’s these experiences and setbacks that shape who you are as a person. While the challenges may have been tough at the time, I look back on them now as learning opportunities.

Feelings towards an active lifestyle

Have your feelings towards leading an active lifestyle changed at all?

Personally, for me, I will always train and be active – it’s never been just about performance. My overall health and fitness take precedence over performance. As I’ve got older and mental health has become more of a prevalent topic, I’ve recognized even more so that living an active lifestyle can help anyone, at any age, to feel fulfilled and support mental wellbeing.

Mentally, the biggest change for me was the amount of pressure and expectation, which any sportsman will experience the more levels you progress in competitions, and even at specific moments i.e., just before major championships. Self-belief is critical in helping to deal with this and especially after my accident, I like to break down my goals into smaller ones, so I don’t feel overwhelmed. Sleep also goes hand-in-hand with mental and physical wellbeing and its importance is often overlooked. I’ve recognized its importance from when I was a child until now.

Overall, my feelings haven’t necessarily changed towards an active lifestyle. I would say that the various factors that can impact and support an active lifestyle have become more and more apparent to me as I’ve got older.

While attitudes, motivations and even frequencies change over the years, the importance of its presence at all ages is key. Explore our ‘Life stages’ tag in our Wellness Center to see the benefits it brings for all ages.

Inspiration. Every day the Lifeplus community strives to inspire people around the world to live well. People get it from their work, their families, their mentors, their heroes and even their personal and business challenges.

Our community is full of inspirational people and we’re proud to expand this by introducing a new sponsorship deal with American Olympic Triple Jumper, Christian Taylor.

Christian shares the same mission as Lifeplus which made him an ideal fit: to help others to be the best they can and live well. His determination, focus and passion to give back resonates with the attributes of our customers. It’s shown through his path to success, just like our community.

“The bridge with Lifeplus is that we met right in the middle with our values. Learning about the quality control, the integrity and the sense of family – these are values I can rely on but also values I want to keep close to me on my journey. For me, the glove fit perfectly and I’m so grateful and excited to be a part of this family. Thank you Lifeplus” – Christian Taylor

More than a triple jumper – Christian’s achievements:

• 2-Time Olympic Champion
• 4x World Champion
• 7x Diamond League Winner
• Competed internationally in 400m
• Formed the Athletics Association in the US

We’ll be following and supporting Christian as he prepares for Paris Olympics 2024. Read his interview below to get to know him and discover all about the journey he’s been on to get to where he is today.

Get to know Christian Taylor…

What’s the biggest challenge you’ve overcome as an athlete?

I would say the biggest challenge so far would equally be between rupturing my Achilles last summer and missing my third Olympic game. Or a few years back, due to other injuries I actually had to switch my jumping legs and relearn how to jump again. Both of them were major setbacks for me but having to change my jumping legs actually was a significant success story. I ended up jumping further than I had before – and now I’m hoping I’m in the position to do the same!

How have those challenges shaped you today?

I think it has in terms of my outlook on life or my expectancy towards defining your destiny and almost having a more optimistic outlook on setbacks. That may sound weird but now I’m in a position of expectancy that even if something does go wrong, it has the opportunity to set you up for something greater. Before my big injury, my doctor said to me; “Look, you can give it up or you can learn how to jump again”. At 23 years old, doing top-level sport for 10 years, I just thought I can be happy with my career but maybe there’s still a bit more for me to give. I’m so happy that I pushed through because I ended up being better than ever. That just showed me that with a bit of courage and perseverance, you can actually do more than maybe you even think you can accomplish. So that’s why I try to push myself all the time. You don’t put limits on yourself because we’re almost limitless.

What did your family and friends think of your mentality after the injury?

At times they think I’m a bit crazy, but my family are so supportive with everything I do. After the injury they questioned me starting over as I had already reached the top and was an Olympic champion. But once I had committed to it, they were fully behind me. That’s when I moved to Loughborough, and I actually connected with James Ellington. As you know, with his story, he has this ‘no quit’ attitude. He was literally facing death and was still so committed to coming back. Having somebody like him to lean on, as well as the support system with my family and friends, makes it easier to keep fighting for something even when it’s difficult to see the finish line.

Who is your hero?

It may be cheesy, but I would actually say my father. We almost speak every day, if possible, no matter where I am in the world – thanks to technology. He’s someone that has been such a really pure example for me, especially of what it means to be a loving father and husband. He was a tennis player himself, so I got to see him in the sporting arena too. He’s inspired from lots of different avenues but for me, the things I value the most were his example of being a father as that’s something I strive to be myself.

Do you have a specific mantra?

I think these things are very seasonal. I know some people really have a life thing that they hold on to but for me, life has changed so much and with Covid and everything, we’ve really seen how many unexpected things can come our way. Right now, and the season I’m in, it’s Michael Jordan’s quote: “You’re never going to make the shots you don’t take.” I think if I’m fearful and unwilling to try something new or go out on a limb, I’m not going to know what I’m capable of. So, it’s building that confidence again and just taking the shot. What’s the worst that can happen? I know that may sound weird as so many people are focused on success, but I’m not scared of failure at this point.

What’s your proudest achievement?

The proudest thing for me would actually be graduating college. I actually took a ten-year break to pursue my athletic dreams between my third and fourth year – but I’ve always been so committed to graduating. It’s something I really wanted to do for myself. So, this year I actually got inducted into the hall of fame for my university (University of Florida) and that was really like a full circle for me. I felt it was real recognition from my university of my athletic achievements and I loved being a student there, so it means a lot.

Do you have any specific goals this year?

The ultimate goal is preparing for Paris 2024. But we have the World Championships in Oregon this summer. As an American, I take pride in having a home championship so that’s definitely something I’m aiming for. Plus, I’m the reigning champion so I’m working on defending this title. But the ultimate thing is building towards Paris. Every year is a steppingstone towards that.

What does your training schedule look like at the moment?

I train every day except Thursdays and Sundays. At the moment it’s a bit sporadic because of the competitions coming up but if I’m not competing or travelling, I’m training. For example, in the next 10 days, I have three competitions in three different countries so it can sometimes be a bit wild. So, I do enjoy the moments when I can lay in my own bed and do my own cooking, rather than staying in a hotel.

What do you like to do in your spare time, when you’re not training?

I’m recently married so now my wife and I try to find ways to date each other. We go on date nights. Vienna is an amazing city, so we just try to explore and be a tourist in our backyard. Or just dream of the future, like building a house one day.

What do you do to give back?

For the past eight years, I’ve been a mentor for a program called Classroom Champions. With Covid, this is more virtual that anything now but prior to this, it was in class at several schools every year.

I also work with an organization that’s focused on ending human trafficking. It’s something my wife and I have really supported over the last six or seven years as it’s something we’re just really passionate about ending. Aside from this, I participate in walks and various other fundraisers.

What makes you as a high-performing athlete tick?

For me, it’s legacy focused. How do I want to be remembered? That’s something my club coach really instilled with me from early on when I was 15 or 16 years of age. He said that I can do it for fun but also, I need to think about how people will remember me when I’m done. Did I have good sportsmanship? Did I always bring my A-game? Things like this are really my ultimate focus and motivation. I want to be able to know that I inspired some people to take up athletics, and maybe even triple jump specifically. It’s also about the win, lose and draw. Whatever the result, enjoy every moment of training and competing. Cherish the gift that you have and do it with class and mostly with a smile, right? To lose and still have that sense of joy is something very unique and special. It’s something I want to project. It’s something I love about social media that anyone can reach out to you. I’ve had messages to say, ‘I know it probably didn’t work out the way you wanted to but thank you for taking the time to speak with my kids and having a good attitude through it all.’ For me, that’s what I’m doing it for. Making a difference.

What piece of advice would you give to those starting out?

Self-confidence is huge. Believe in yourself. It goes back to taking the shot. Believe you can do it, even if you’ve never done it before. If you don’t try, you will never know.

I’m big with meditation, as well as visualization. Sometimes you have to envision it before you actually do it. It’s been so powerful for me, especially in the times where I’ve had injuries or if something hasn’t gone my way. I need to refocus, realign and see myself go through those motions, in that environment, etc. When I go to championships, I’m not nervous because I’ve envisioned myself being at that championship a thousand times before. For me, it’s like I’m walking through my visions.

So ultimately, see yourself doing something before you do it and believe that you can do it.

Which strengths do you believe you have that make you a great athlete?

As you can probably tell from what I’ve been saying – self-belief. I would say my optimism, having that perspective so when in doubt, I genuinely like to focus on the positive outcome. Believe it or not, it’s really not common. I found the more and more places I’ve been and the more training partners I’ve had, it’s so easy to focus on the negatives or believe that something’s not going to work out. It is challenging to stay positive.

I think another part of my strengths is that I’m a real sponge and willing to learn. At this point of my career, I want to be seen as open and coachable. I’m always learning from every situation, and I think that’s really contributed to me adapting with age, to my environment and circumstances. I always have the mind-set to think ‘what do I bring to the table?’ and ‘how can I benefit from this?’. It’s about keeping an open mind.

Without focusing too much on the negatives, are there any weaknesses you’re trying to improve on?

Balance is important. As much as we don’t want to focus on the negatives, it’s important to be realistic and put things into perspective.

In terms of my weakness, I can be overly invested in my visualization and maybe not be present for those around me. I’m always forward thinking about the next step and sometimes that can prevent me from enjoying the moment.

It’s a blessing and a curse. It’s the reason why I’ve always been able to achieve what I’ve achieved. But the downfalls are that I’ve also missed many moments where I should have just sat back and said, ‘we did this!’.

How did you get into sports in the first place?

Sport has always been very important in my life. My dad was super active – whether it was football or tennis. For me, it’s because he was my role model, it was something I wanted to also do to follow his footsteps. My parents were super supportive from the very beginning. I tried everything – golf, tennis, swimming, baseball, basketball. And with trial and error, I found out what I was good at and what I wasn’t. It narrowed it down to track and field or athletics. I was blessed with my childhood to have parents that pushed me to try different things.

Was there any other sport that came as a close second?

Football was my passion. I saw myself being in the World Cup, getting picked for a premier team and travelling the world. I love travelling and I wanted to see the world through football. But unfortunately, my passion was greater that my talent. I did athletics to stay fit for football originally, but my dad had to be honest with me and told me to pursue something different. That’s when I went into athletics properly.

What do you think is the greatest challenge that athletes as a whole face today?

The good thing about the times we’re in is that mental health is becoming an issue of importance. It may sound really vague, but the reality is that 10 years ago, if you had an issue and you were dealing with something as a young male, it wouldn’t be taken seriously. Dealing with situations is actually finally being encouraged and I think it’s so important. The biggest challenge for athletes, from my perspective, are the unseen challenges. Not the injuries that are visible, but the one that people struggle with behind closed doors. No one ever has to go through it alone and that message couldn’t be more key for people to hear.

Has there been a piece of advice that you’ve received that has stuck by you for your career?

Yeah, it was actually from one of my college team mates which I’m so grateful for to this day. He just told me to have fun. It’s so simple but you can be really distracted with so many things – striving to be better and the world of social media. It all means nothing if you’re not enjoying what you’re doing. Sometimes I have to just remind myself the reason I’m doing all of this.

How do you keep the team spirit going in athletics?

It’s actually just my wife and I when it comes to training. When I make a national team, there’s a lot of pride in bringing back as many medals and representing your nation or university in the best way. I take a lot of pride in the people, the organizations and the universities I represent and that’s the driving force.

What does your diet look like, and does it change in the lead up to a competition?

I love cooking in general so any opportunity I have to explore new meals, I really enjoy it. I generally eat pretty well throughout the year. In the lead up to a competition, we’ll be a bit more focused and be mindful of how the different foods affect your body, with recovery most importantly. But balance is also important. I’m far from perfect and I do like a treat every now and again.

You’re a four-time world champion. Does the buzz ever go when you’re competing for these big competitions?

Every competition, I’ll get introduced as Olympic champion and World Champion and it feels really good for a few seconds. But every time I compete, I remember today is someone’s day. You always have to earn a title, whether I’m the defending champion or not, it’s not handed to me. I’m grateful for the accolades but whenever I show up, I’m conscious about being my best as I know I will be challenged just as hard as other people want that title.

Follow his journey to Paris Olympics 2024!

From videos, event appearances to inspiring and informing blog articles, keep an eye out on our social media channels to see what comes out of this new partnership with Lifeplus!

New styles of movement workout seem to be popping up everywhere, promising incredible results and claiming to be the next big thing. With High Intensity Interval Training (HIIT), there appears to be some truth to that claim.

HIIT is essentially a style of movement workout that alternates between high intensity movements and periods of rest. The full workout takes significantly less time than a traditional cardio workout. Whereas a traditional fitness class might take 45-minutes to an hour, a full HIIT workout can be completed in as little as 10 minutes. It’s the opposite to endurance exercise where you would train your body to go for longer – like running – as with HIIT, it’s all about what you can do in short bursts.

What are the benefits of HIIT?

Studies have shown that HIIT can lead to greater fat loss thanks to the excess post-exercise oxygen consumption (EPOC) effect.¹ This is where your body burns more calories as it returns to its normal resting state after a movement workout. Essentially, you will still be burning calories after you stop exercising! HIIT has also been shown to increase your VO2 max,² which is the measure of oxygen your body can use. It’s an indicator of your cardiovascular fitness – the higher your VO2 max, the fitter you are.

While you can incorporate equipment and apparatus, one of the benefits of HIIT is that it generally relies on just your own bodyweight and a bit of space to move around freely. This makes it accessible to everyone and easy to do from your own home. If you’re not confident, there are many online videos and live and pre-recorded workouts available. Or, if you fancy giving it a go, try this simple, yet challenging routine.

A straightforward 10-minute HIIT routine

Complete each of the exercises below at the maximum intensity you can possibly hold for 30 seconds. The key is to go flat out at an effort of 80-95% of your maximum heart rate. At the end of each exercise take a 30 second break and feel your heartrate start to return to normal, before bursting into the next movement for another 30 second period. If this is too much for you, start slower with 20 seconds of exercise each time. It might not sound a lot, but at full effort you will certainly feel it! Get as far through the circuit as you can in ten minutes, taking longer breaks in between each exercise if you need to. Feel free to mix up the order of these exercises too:

High Knees

While running on the spot, raise each alternating knee as high as possible and as quickly as possible.

Jump squat

Bend into a squat position and explode upwards in a jump, landing softly and with bent knees. Repeat for the duration of this exercise set.

Jump/walking lunge

Like a traditional lunge, but with a more explosive movement off the ground and moving forward with each alternate step.

Star jumps

Stand straight with your hands by your side then simultaneously jump up and land softly with your feet to the sides and with a clap of your hands above your head.

Push-ups

Get onto all fours with your hands slightly wider than your shoulders. With straight arms and legs and your body in a plank position, lower down until your chest nearly touches the floor and then use your arms to push back up.

A final word on HIIT

Like the name implies, HIIT is intense! As with all exercise, you can (and should) go at your own pace. It’s also important not to neglect your recovery time. HIIT is tough! Don’t underestimate it because it’s a shorter style of movement workout. Don’t be tempted to try and squeeze in more workouts for quicker results, as you still need rest days to allow your body to fully recover. Limit your HIIT movement workouts to a few a week and balance them with easier workouts, with at least one full recovery day each where you do no exercise and allow yourself to relax.

1. https://www.scielo.br/j/rbme/a/C8tt9VhdMmkqLxwQzT9BqhL/?lang=en [↩]
2. https://www.researchgate.net/profile/Todd-Astorino/publication/308600869_High-Intensity_Interval_Training_Increases_Cardiac_Output_and_VO2max/links/57ec46f608ae92a5dbd069be/High-Intensity-Interval-Training-Increases-Cardiac-Output-and-VO2max.pdf [↩]

If you’re not a regular runner, you might think of running as two distinct types – sprinting and long distance. After all, those are the ones you see on tv.

Professional runners seem to be competing for the quickest time over a short distance, or over a longer distance, like in a marathon. If you think back to when you last ran you probably did this yourself too. Either you were sprinting as quickly as possible to get to an end point not so far away, or you were trying to keep running for longer and therefore, at a slower jogging pace that you could endure.

More than just sprinting and long-distance

The truth of the matter is that if you were to ask an Olympic runner which type of runner they were, they probably would answer that they were a sprinter or a long-distance runner, so you could be forgiven for thinking that this is all there was. There are however, a number of different running techniques that all professional runners will be familiar with as part of their movement workout – as will many hobbyist runners. Studies have shown that to maximize the health benefits of physical exercise when running, you’re best to vary up the types of runs you do.¹ If you ever find yourself signing up for a major running event such as the London Marathon, their official running programs will even feature these styles of running, which are recognized for their benefits in getting you into the best running shape possible.

Progression runs move you through your paces by starting slow and finishing fast. They are a great way to boost fitness as they can enable you to go further and for longer, as you are saving your energy for the end. Start at a slow, relaxed pace for about a third of your run, then pick it up to a comfortable, but more challenging tempo for the second third and build up to a quicker pace for your final third.

Tempo runs are neither a slower, comfortable pace or a quicker, flat-out pace. They are somewhere in the middle, at the point where you are testing your limits, but at a pace you can maintain for longer than if you were sprinting.

Long runs. If you ever find yourself training for a long-distance event, the long run is something you will soon be familiar with. They are what you might have assumed all your training would be about – distance. The long run is typically done once a week with the aim of slowly increasing your distance and getting your body more used to time on its feet. This is not a run to worry about speed. It’s simply about endurance. You should be able to maintain a conversation throughout.

Recovery runs. A recovery run is typically performed the day after your long run. It serves two functions. The first being to get you used to running on tired legs (if you are training for a long-distance event) and the second to flush out the lactic acid from your body, help prevent stiffness and encourage a swifter recovery. The recovery run is a short, slow run that is neither about speed or endurance. It’s simply about moving when you don’t want to, but when your body needs you to.

Interval running has increased in popularity in recent years and follows a similar principle to that of a HIIT workout – you can increase fitness in less time, by doing bursts of high intensity movement. In fact, interval running could be considered a HIIT workout in its own right! If you were going for a twenty-minute jog, for example, you could turn it into an interval run by sprinting for between 10-30 seconds, depending on your fitness level, and then returning to a slow jog for a minute or longer while your heart rate lowers. Simply repeat that process for the duration of your run.

Fartlek sounds both odd, and technical, but it’s actually neither. Meaning ‘speed play’ in Swedish where it originated, a fartlek run is deliberately less structured and designed to vary up speeds and terrains during a run to improve your fitness and endurance. You might decide to jog for a minute or so and then sprint between lampposts, or you could even play a game with yourself where you jog when you see a red car and sprint when you see a blue one. There are no hard and fast rules and that’s entirely the point. You are quite literally, playing with speed.

Hill sprints are the bane of many runners’ life, but they are a fantastic way to rapidly improve your fitness. All you need is a steep incline. Starting at the bottom, set yourself a time period depending on your fitness level – 10 seconds is a good place to start. It might not sound long but you will feel every second of it! Sprint at maximum effort up the hill for those 10 seconds, then slowly walk back down, recover, repeat and continue for the duration of your workout.

And now for something totally different… skyrunning!

This is not going to be for everyone, but those that have tried it are raving about it. Skyrunning is the practice of running above 2,000 meters altitude across mountains with a minimum incline, according to the International Skyrunning Federation, of 6% and sections that must exceed 30%.² Founded in 1992, there are now over 200 official races worldwide. Your legs might not thank you for it, but if you are a keen runner and looking to try something different that will really reap the health benefits of physical exercise, it’s a challenge like no other.

1. https://www.apa.org/monitor/2011/12/exercise [↩]
2. https://www.skyrunning.com/about-skyrunning/ [↩]

Running is a great example of an accessible movement workout that can really help you reap the health benefits of physical exercise.

While it’s relatively easy for most people to pick up, it’s also easy to run without using the correct form and technique, which can lead to a whole host of injuries from the niggling and annoying to the painful and debilitating. Fortunately, by learning the right techniques, you can greatly reduce the risk of doing damage to yourself and continue to enjoy your workouts.

So, what is the correct running technique?

Whether you are going for a quick run around the street, or for a long-distance training session for a big running event, technique is everything. Studies have shown that poor technique is a major factor in running injuries.¹ These running tips will help you get all the health benefits of physical exercise with the least risk of pain or injury.

Look ahead

Keep your eyes forward. As much as you might want to look at what your feet are doing, you should focus on the ground about 10-20 feet in front of you instead. This avoids putting stress on the back of your neck and shoulder muscles and also means you will see what’s coming, making your run safer.

Avoid over-striding

There is such a thing as ‘too much.’ In the case of running, we’re talking about your stride. Try to find your own stride length and don’t worry about matching others. We’ve all got different length legs and different degrees of flexibility. The correct stride will help your foot to fall in line with your torso, and not in front of it. Ideally you want your knee to flex directly above the ankle on your foot’s initial contact with the ground. If you can see your ankle ahead of your knee, you are overstriding.

Maintain your posture and relax your shoulders

Good posture leads to good form. This is true whether you are sat at a desk, in your car, or running. Bad posture will see your shoulders rounded forwards and your body tight. Good posture is a combination of awareness and practice. Take a check every so often and think about how you are standing. You should be straight with your chest open, your shoulders back and loose, and your arms swinging naturally by your side rather than in front of you. Tension in your shoulders, back or neck can affect your arm motion and while your feet are responsible for the moving part, your arms are there to provide balance, rhythm and power. Keep your arms moving and match them to your legs – smaller movements when jogging, bigger movements for larger strides.

Strengthen your core and glutes

Your core and glute muscles are the two key muscle groups that provide stability around your lower trunk, pelvis and hips. Weaknesses in these areas can lead to a host of possible injuries, as well as a reduction in performance. To be a good runner, you need to focus on regular strength and stability movement exercises that strengthen these muscles, such as squats, lunges and hip raises.

Learn to control your breathing

This comes with practice and it undoubtedly gets easier as you get fitter, but it’s important whatever stage of your running journey you are at. The ratios with which you inhale and exhale will vary according to the intensity of your workout. While it might feel a little unnatural at first, breathing through your mouth can really help you here as inhaling and exhaling through your mouth allows more oxygen to enter your body and fuel your muscles quicker. Another tip is to try and breathe more deeply, in what is known as diaphragmatic breathing. This involves breathing deeper into your belly to allow more air to enter.

A word about running shoes…

As important as it is to ensure you are maintaining the correct form and technique, making sure you are wearing the correct running shoes is also key. Running is a high-impact activity that can add stress to your joints and the tiniest imbalances can soon throw your body out of balance. If you are a ‘neutral’ runner you are one of the lucky ones! Your feet will naturally fall where they should and you won’t pick up injuries as easily. Most of us naturally fall into the categories of ‘overpronators’ or ‘under pronators’ though, which studies have shown are associated with more foot injuries. An overpronator will run with their feet facing slightly inwards – almost as if they are walking a tightrope – whereas an under pronator will do the opposite and run with their feet facing slightly outwards.² You might be able to tell which you are by looking at how the sole of your shoes wear. If they wear on the inside first, you’re likely to overpronate. If they wear on the outer edges, you probably under pronate.

It all sounds very technical but thankfully you don’t have to worry. Any good running shop will be able to assess your feet, watch how you move and then help you find the correct running shoes to counteract any imbalances. This is not a time to worry about fashion and go for the latest brand, it’s a time to let the experts help you find the shoes that will cushion and protect you best. Your feet will thank you for it!

1. https://link.springer.com/article/10.2165/00007256-199214050-00004 [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4392721/ [↩]

Top tips on preventing injury and enjoying the health benefits of physical exercise.

Sustaining an injury is one of the quickest ways to derail your fitness efforts. Whether you’re an avid exerciser or are just about to embark on a new fitness program, it’s important to know how to move and exercise properly so that you can avoid injuries and keep moving closer to your fitness goals.

Follow our top tips to stay injury free

• Choose your workout carefully

It’s tempting to go straight for what you think will have the maximum results in the quickest time, but there are many factors to consider when choosing workout plans that are right for you. High impact exercises, such as running, can be great for increasing stamina and cardiovascular fitness, but they also come with a higher risk of injury due to the extra stress placed on your joints. Lower impact exercises, such as swimming, can offer you just as good a cardiovascular and movement workout but with less impact on your joints and, therefore, less risk of injury.

• Learn the techniques and how to exercise properly

Small movements can result in big injuries. Particularly when it comes to something like weight lifting. Even what seems like a small weight can rip or tear muscles if lifted incorrectly. By speaking to a fitness trainer or coach, you can learn the appropriate techniques, how to stand and how to push yourself without overdoing it and causing damage. This is even more important if you have any underlying health conditions or if there are other factors that might affect your physical capabilities.

• Get the right gear

Exercise can be hard enough so don’t make it even more difficult by failing to invest in the right gear. Appropriate footwear can counteract any issues you may have with balance or with over, or under pronation – both of which can cause injury. If you’re exercising at night then reflective clothing can keep you safe and visible to others and be sure to dress appropriately for the weather. If running in the cold for example, wear layers that can be put back on once you stop because as hot as you might get, your body temperature will soon plummet when you stop moving.

• Warm up

Don’t just rush straight into things! Warming up your muscles prepares them for what’s to come. It loosens them and prepares them to move more freely so there is less chance of shocking them when you start your workout and less potential for pulling or overstretching a muscle to beyond its capacity. According to the NHS website, a warm up routine should take at least 6 minutes for best effect.¹

• Stay hydrated

Your body needs water. Without it you will not just feel unwell but you will have less mental as well as physical endurance and awareness. Exercise induces sweating which results in you losing water and makes it more important than ever to replace it regularly. Dehydration can leave you fatigued with impaired concentration, making you more injury prone and can also result in cramps, spasms and soreness.

• Vary your workouts – don’t focus and overuse one muscle group

Changing up your workout plans doesn’t just stop you getting bored but it helps to reduce the chance of you getting injured. That’s because you can in fact have too much of a good thing. So even if you find yourself really getting into your new workout, remember to take time out. Your muscles will tire and they need a chance to recover and repair. Try mixing things up. If you go for a hike one day, go for a swim the next time for example.

• Fuel your body with the right nutrition

The right nutrition is absolutely vital for getting the maximum health benefits of physical exercise. Different nutrients support your body in different ways. You need glycogen or carbohydrates to provide your body and brain with the fuel needed to recover and adapt to exercise. Plus, amino acids – the nutrients that help to build cells and support muscle repair – are essential for post-workout recovery as the rate at which they are used is increased during exercise.² Foods high in naturally occurring amino acids include meat and poultry, fish, eggs, soy, buts and seeds.

There’s a magic ‘window of recovery’ within the first 30 minutes of finishing your workout where you should aim to give your body the nutrition it needs to start repairing and, therefore, limit your chances of injury.

Follow these points and you are better placed to enjoy the health benefits of physical exercise with a lower risk of injury.

1. NHS: How to warm up before exercising [↩]
2. NCBI: Effect of exercise on amino acid concentrations in skeletal muscle and plasma [↩]