If there's two words that strike fear into the heart of any working mum, it's these: summer holidays. The constant juggle of work, childcare, snacks (the endless snacks!), impromptu taxi driving and more mean that those six weeks that should be the most relaxing of the year are, in truth, anything but.

We're stretched thinner than ever, and the first thing that usually has to give, for me, is any kind of lengthy workout. Those hour-long runs and full-body sessions are put firmly on the back burner until September - but this doesn't mean that I'm relinquishing my fitness goals entirely.

This year, I've come across a new solution that's hitting the holiday workout sweet spot: quick strength tri sets. Not as scary as they sound, they're keeping my strength, mood and metabolism on the straight and narrow when chaos reigns around me - and the best bit? They can be done in just 15 minutes.

While that may not sound like a lot (especially if you're used to longer workouts) rest assured that what strength tri sets lack in minutes they make up for in efficiency: studies show that shorter workouts still offer substantial health benefits, significantly lowering our risk of all-cause mortality, heart disease and cancer (check out this study, from the European Heart Journal).

Convinced? Me too - so I tried them for two weeks. Keep scrolling to read all about it and find out my favourite tri sets for summer strength and more, but while you're here, don't miss our guides to the best strength training moves for healthy ageing, the different types of strength training and the best at-home strength training workouts, here.

Quick strength tri sets have revolutionised my summer workouts - my review

What are quick strength tri sets?

If you're new to the concept of tri sets, rest assured: unlike much else in the health and fitness sphere, they're really straightforward. We're talking three exercises, performed consecutively.

"A tri-set is simply three exercises performed back-to-back with little to no rest between them, before taking a short recovery," explains Peloton instructor Ben Alldis. "You then repeat that sequence for multiple rounds. The exercises can target the same muscle group (intra-muscular), opposing muscle groups (e.g. push/pull) or the entire body for a greater cardiovascular challenge.

"Tri-sets are one of my favourite ways to train and a favourite strength technique and programming structure for me to coach."

What are the benefits of strength tri sets?

Here at MC UK, we won't recommend workouts that don't have a slew of scientific benefits, and tri sets fit the bill perfectly. Let's dig in.

1. They're efficient

Firstly - and perhaps most importantly, when it comes to choosing a summer holiday workout - tri sets are one of the most efficient ways to work out.

"The biggest benefit of tri sets has to be their efficiency," agrees personal trainer Aimee Victoria Long. "Many of my clients are CEOs, entrepreneurs and parents who genuinely don’t have an hour to spend in the gym. Tri-sets allow them to build strength while also increasing training density, meaning more work is completed in less time."

2. They encourage consistency

Consistency over perfection is something you'll hear trainers wax lyrical about, and they're not wrong: the best workout is the one you'll keep coming back to. Quick tri sets are (relatively!) easy to fit into the most packed of days, meaning you're more likely to get them done.

"Perhaps most importantly, they’re realistic," agrees Long. "Consistency always beats perfection, and a well-designed fifteen to 20 minute strength session completed regularly will deliver far better long-term results than an hour-long workout that’s constantly skipped."

3. They boost cardiovascular fitness

While most training has some cardiovascular benefit, the intensity of a tri set session means your heart and lungs will work extra hard.

"Tri sets keep the heart rate elevated, so you build strength while also improving your cardiovascular strength and conditioning," notes Alldis.

4. They're great for building muscular strength and endurance

"Tri-set exercises can target the same muscle group to increase training volume and provide a strong stimulus for muscle growth, or different muscle groups to create a more time-efficient full-body workout," explains Dr Tom Brownlee, associate professor, high-performance training expert and performance advisory board member at My Protein. "They can also be an effective way to develop muscular endurance and, when programmed appropriately alongside progressive overload, provide an effective stimulus for muscle growth."

5. They're engaging and accessible

You don't need us to tell you: nobody likes a dull workout. Tri sets are highly adaptable, fast and engaging - there's no time to be bored. Additionally, you can structure them any way you like, making them super accessible, no matter how experienced a lifter you are.

"Tri sets are great for everyone from beginners to advanced lifters, provided the exercises and weights are appropriate for their experience level," advises personal trainer at Nuffield Health, Keiran Douglas. "These exercises are ideal for anyone looking to make the most of their workout time, working particularly well for people who are aiming to build muscle and endurance."

How to perform strength tri sets

So, how do tri sets work?

"Set yourself up with the dumbbells or equipment needed to perform each exercise," advises Alldis. "The key is to maintain consistent movement through the three exercises with minimal rest. I always encourage people to focus on quality movement rather than rushing. Just because you're moving quickly between exercises doesn't mean you should sacrifice technique."

Alldis recommends the following structure:

• Exercise 1 → 10 reps
• Straight into Exercise 2 → 10 reps
• Straight into Exercise 3 → 10 reps
• Rest for 30 to 90 seconds
• Repeat for three to four rounds.

Who are strength tri sets best for?

As touched on above, tri sets are great for almost everyone, from beginners to seasoned athletes alike.

"Tri-sets are suitable for almost every level of athlete," shares Alldis. "They're especially great for busy professionals with limited training time, parents fitting fitness around family life, as well as anyone looking to build strength while improving their fitness. They're also good for intermediate and advanced lifters wanting to increase training density and get more from every session.

"A word of caution, though: for complete beginners, I'd usually spend a few weeks building confidence with the fundamental movement patterns before introducing tri-sets. Once your technique is solid, they're a fantastic way to make workouts more efficient, engaging and effective."

I tried quick strength tri sets for two weeks - here are my unfiltered thoughts

Week one

As week one of the summer holidays rolls around, I'm excited to get started with tri sets, but not before I find out exactly how to structure my sessions. Alldis recommends

"I tend to programme tri-sets around movement patterns rather than chasing muscle soreness," he tells MC UK. "The goal is to create balanced, efficient workouts that build strength while keeping you moving. One of my favourites is a classic push-pull-legs tri-set, comprising a chest press, a bent-over row and a goblet squat."

Exercises pinned down, it's time to get started. And it's safe to say: 15 minutes feels both endless and super quick - once it's over. Alternating between upper and lower body helps, as it allows for recovery during sets, while the rests in between sets are - and I can't emphasise this enough - crucial.

I'm surprised by how fast I reach fatigue, too: even when the weights feel totally manageable to start with. By the end of the third set, I'm so ready to drop them - but that's exactly where you want to be, according to coaches.

As for whether 15 minutes feels like enough, trust me when I say it absolutely gets that heart rate up! If you have more time and need more, you can always tack another one on for a back-to-back session - I settle for a post-workout walk to finish off, and it feels like the perfect blend of intensities.

Week two

We're deep into the holidays now, and my time is becoming more precious by the day - but that said, it's really nice to have an excuse to carve some time out for myself, even if it's only 15 minutes.

This week, I tackle one of Dr Brownlee's favourite sessions, targeting the lower body and comprising 12 x Romanian deadlifts, 10x Bulgarian split squat on each leg (alternating) and 12x glute bridge.

And let me say this: it was tough. "This combination targets the glutes, hamstrings and quads from different angles, making it a great option for building lower-body strength and muscle while also improving stability," shares Dr Brownlee. "Adding a resistance band placed above the knees during squats or glute bridges increases tension through the movement for an added challenge, too."

There's only one way to sum up the next few days: DOMS. But I wouldn't have it any other way, and it's great to know I'm really working those muscles to fatigue.

Will I continue with 15-minute strength tri sets? For the rest of the summer, absolutely. Longer term, while I'll definitely still include them in my workout routine, I'll be focusing on a well-balanced blend of strength, cardio and mobility work alongside good sleep and nutrition, for the biggest wins.

Shop MC UK's go-to strength kit now:

At least once a year, my dad likes to jokingly remind me that, had I not had a meltdown on a tennis court in a Tenerife resort at age three, I might’ve made it big as a child model.

Instead, as a patient photographer tried to capture a shot of little me poised to hit a perfect forehand, I yelled, “BUT I CAN’T PLAY TENNIS”, between fat sobs.

Gentle clarification that I didn’t actually have to play tennis to feature in what was probably a promotional magazine for the hotel apparently failed—as too did offering me an ice cream for my efforts. I didn’t know how to write my name or tie my shoelaces yet, but I had already acquired an aversion to sports that I’d inadvertently nurture for decades to come.

At school, I feigned illness and injury to evade PE lessons—classes I couldn’t wrangle my way out of triggered all-consuming anxiety. And, regrettably, I stopped watching and enjoying football with my Dad. The overarching feeling was that my sports skills and knowledge were both so lacking that it simply wasn’t for me—and I know that many other millennial women had a similar experience.

Fanbases Are Flourishing

Thankfully, the landscape of women’s sport looks a lot different today. Games are more frequently broadcast on television. Female athletes are more visible and influential than ever before. And viewership is soaring. The Women’s Rugby World Cup 2025 final drew a record-breaking 82,000 spectators, making it the most attended women’s rugby game in history. In football, several WSL teams now play all of their home games at their respective club stadiums, including Arsenal, who have an average attendance of 35,000 at Emirates Stadium.

Research commissioned by the BBC earlier this year confirmed that the fanbase is flourishing. 24 million people in the UK now identify as women’s sports fans, up from 18 million in 2021—an increase of 33% in five years. Just last month, a report by Nielsen Sports revealed that women’s football is on track to become one of the world’s top five sports by 2030.

Women’s sport has never been more accessible, for athletes and fans alike. And yet, we’re haemorrhaging young talent because fewer girls are dreaming of becoming professional athletes than ever before.

Falling "Dream Rates" Juxtapose Rising Viewing Figures

That’s according to research by the charity Women in Sport, which revealed that the number of girls aspiring to reach the top in sport has nosedived from 38% to 23% since the 2024 Olympics. Meanwhile, boys’ dream rates are stable at 53%. This means that there is a 30% gap in the number of boys and girls with athletic aspirations – the highest it has ever been—which Women in Sport have called the "Gender Dream Deficit."

The research shines a light on how much girls feel that they belong in sport in 2026. It also reveals the underlying reasons that girls are dreaming less. “In this year’s research, the girls we spoke to expressed a stronger demand than ever for more local opportunities, more single-sex spaces, greater diversity and choice of sport, and better representation—not just in the media, but on the pitch and the sidelines,” says Women in Sport policy manager Rachel Williams.

While rising visibility has undoubtedly inspired some, it has also highlighted the adversity that still comes with being a female athlete. “It casts light on just how hard it is for girls to reach the top of sport and the obstacles female athletes must navigate once they are there, from underfunding and lower pay to the lack of professional pathways and support,” says Williams.

Girls’ falling dream rates demonstrate that, while advancements in women’s sport are worth celebrating, there’s still work to be done. “Visibility on its own is not, and will never be, enough to get more girls into sport,” Williams says.

So how do we address the Gender Dream Deficit? Frustratingly, many of the changes needed fall outside of the scope of what’s possible for the individual, according to Williams. “There are systemic changes that need to happen to create more opportunities for girls, fund them properly and, ultimately, tackle the societal stereotypes that tell women and girls that sport is not for them.”

Perhaps, were these barriers dismantled 30-odd years ago, I might’ve been confident – or at least curious – enough to participate in sports much sooner. Instead, in a turn of events that feels very full circle, I completed my first tennis lesson just last week—sans sobbing.

If it all feels a bit hopeless, Williams stresses that we mustn’t underestimate the impact that parents can have on their children's aspirations. “Our research has consistently shown that girls from sporty families are more likely to love sport themselves, and parental support and encouragement are some of the key things that support girls to be active,” Williams says. “Many girls (48%) say their mum is one of the key role models that encourages them to be active.”

It might seem like a big responsibility to shoulder, but child psychologists assure that the simplest strategies are often the best. Below, they share their best advice for encouraging your children to build a healthy relationship with sport.

1. Make Women’s Sport More Visible in Your Home

“One of the most powerful things parents can do is make women's sport visible,” says registered psychologist Dr Carolyne Keenan. This could involve watching games together on the television, attending local matches where possible and actively celebrating female athletes.

“Social learning theory suggests that seeing women compete and succeed at the highest level helps girls believe that sport is something they can do too,” explains sports psychologist Lucy Ballinger. “Additionally, when parents take the time to sit and watch women’s sport with their child, it sends a message that they value women’s sport.”

2. Encourage Your Child to Try Lots of Different Sports

Sometimes, the issue isn't a lack of ability or interest, according to Keenan; it's simply that a child hasn't yet found the environment within sport where they feel they belong. “The more opportunities girls have to explore movement, competition and teamwork in different ways, the more likely they are to find something that feels like a good fit,” she says.

Unsure how to initiate the conversation without applying too much pressure? Ballinger advises encouraging exploration over commitment by saying something like: ‘Let’s give it a go and see what you think’. “This lets your child know that their enjoyment is important and that they don’t have to continue if they don’t enjoy it or if it is not the right fit.”

3. Focus on Enjoyment and Effort, Rather Than Performance or Results

“Enjoyment is one of the biggest factors in whether girls continue participating in sport,” says Ballinger.

When performance outcomes are prioritised over enjoyment or effort, children can begin to feel under pressure, Ballinger warns. “They may experience anxiety and low confidence, increasing the risk of them dropping out of sport,” she says. “But when the emphasis is on having fun, developing friendships and learning, children can develop a genuine love of sport that encourages lifelong participation.”

A post-sport debrief usually presents a good opportunity to shift the focus away from performance outcomes. Instead of asking ‘did you win?’ or giving unsolicited technical feedback as a conversation opener, Ballinger suggests asking questions such as: ‘did you have fun?’, ‘what did you enjoy?’, ‘What did you learn?’

4. Let Your Children See You Being Active

“Children learn through observations, so when they see their parents are active themselves, this sends the message that being active is a normal, enjoyable part of life,” says Ballinger.

She recommends:

• Letting your child see you enjoying exercise, rather than treating it as punishment.
• Scheduling activities to do as a family, such as going for a walk or swimming.
• Talking about what you get out of engaging in physical activity and how it makes you feel – stronger, more energetic, less stressed, and so on – rather than focusing on appearance.
• Showing them that there are different ways to be active.

5. Challenge Gender Stereotypes

Don’t let gender stereotypes go unchecked when they arise.

“If a child says, 'boys are better at football' or 'girls aren't as sporty,' parents can respond with curiosity and conversation rather than criticism,” says Keenan. “Asking questions such as 'what makes you think that?' or sharing examples that challenge those assumptions can help children think more critically about the messages they are absorbing.”

Bottom line? This isn’t just about sports, Keenan says. “It's about helping girls develop the belief that they are allowed to take up space, pursue ambitious goals and participate fully in areas that have not always felt designed with them in mind. That's a lesson that extends far beyond the playing field.”

You know what I find shocking? The fact that, no matter how good I get at lifting barbells, pushing sleds, or stretching resistance bands, nothing humbles me in quite the same way as my own body weight. If you’ve ever done a HIIT workout, HYROX or even a mat Pilates class, you’ll know what I mean. Because between all the complex equipment-based movements, it’s the press-ups, pull-ups and burpees which really stump me. These are the moves that have me shaking by rep four, the ones which most stubbornly resist progress and which are the first to suffer when my routine slips.

It’s why I wasn’t that shocked to read that the number of press-ups we can do in a minute might give some indication of how long, and how healthily, we’ll live. But here’s the catch. The landmark Harvard study published in 2019 was - *shock* - conducted entirely on men. Healthy male firefighters, to be precise. The researchers, who studied the men over a ten-year period, found that those who could do over 40 press-ups had a 96% lower risk of heart disease than those who could do fewer than 10.

It got me thinking: what is it about this simple, free test of full-body strength that so closely connects it to our cardiovascular health? And, given our vast (and underresearched) physiological differences, can the same guidance really be applied to women?

In search of answers, I spoke to two leading female personal trainers about the power of the press-up, and how they use it in their own coaching. Ahead, their reflections.

And if you’re interested in other longevity tips and tricks, check out our guides to the grip test, the best longevity exercises and the routine habits doctors actually use to promote a longer lifespan.

Can Your Press-Up PB Predict Longevity? It’s Not That Simple, But It is Important

What is the press-up test?

Put simply, the press-up test is a measure of how many full press-ups you can do in one go (with good technique) before you reach the point of fatigue.

“It’s popular because it doesn’t require any equipment, takes just a few minutes and gives a really good snapshot of upper-body strength and overall fitness,” explains Meg Landi, Trainer at Barry’s UK.

Personal trainer, Aimee Victoria Long, agrees. “Although people tend to think it’s just an arm exercise, a good push-up actually requires your whole body to work together. Your chest, shoulders and triceps are doing the pushing, but your core, glutes and hips are all working hard to keep your body stable and aligned.”

That, she says, is why it’s such an interesting marker of fitness. “It gives you an impression of overall functional strength rather than isolating one muscle group.”

Is the press-up test a reliable predictor of longevity?

Here’s the thing: any kind of resistance training is good for longevity. It helps to preserve our muscle mass, supports our metabolic health, is linked to slower cellular ageing and has even been found to reduce the chance of premature death from certain cardiovascular and neurological conditions, such as heart disease and dementia.

But is there anything really that special about press-ups? According to Long, it’s less about the exercise itself and more about what it indicates about our overall lifestyle. “Someone who can perform 40 push-ups is probably also exercising regularly, carrying a healthy amount of muscle, looking after their cardiovascular health and generally living a healthier lifestyle,” she says, in reference to the Harvard firefighters study.

The bigger, more important message here, she explains, is that strength training really matters. “We’re seeing more and more research evidence that maintaining muscle as we age is one of the best things we can do for our long-term health. So rather than chasing a magic push-up number, I’d encourage people to focus on building strength consistently.”

Landi agrees. “It [your press-up PB] is definitely not a crystal ball for how long you’re going to live, but it can tell us a lot about your overall health.”

Does the research on press-ups apply to women as well as men?

Given that the largest study on the press-up test centres exclusively on male participants, I was curious to know how the results translate to women.

“Personally, when I’m working with female clients, I’m looking at strength as a whole rather than one exercise,” says Long, who emphasises that, whilst the general conclusions are useful, we can’t automatically apply the exact numbers from the Harvard study to female bodies.

“Women naturally have less upper body muscle mass than men because of our physiology, so comparing the same push-up numbers doesn’t really give us a fair picture,” she explains.

And while both she and Landi would like to see further research done specifically on women, to give a clearer picture of the way that strength training impacts our longevity, both say we can still apply the current findings to the way we train.

“The questions I’m asking are: are they getting stronger year after year? Can they lift heavier? Can they get up and down off the floor easier? Are they maintaining muscle through perimenopause and menopause?” says Long. “Those things tell me more about long-term health than any specific number.”

How to improve your press-ups, according to a personal trainer:

So, what does all this mean in practice? Well, what it demonstrates is that full-body strength exercises like press-ups are an effective and efficient way to protect and build muscle mass and improve overall fitness; all of which are consistently connected to healthier ageing.

And whilst there isn’t one magical number that you need to hit to guarantee a long and healthy life (wouldn’t it be nice if there was?), gradually chipping away at your own personal best is not only a powerful motivator; it’s also a great way to ensure you’re building strength over time.

It’s why we asked the trainers for their top tips to improve your press-ups at every age - whether you’re in your twenties, your fifties, sixties or beyond.

1. Focus on quality over quantity

When it comes to strength training, technique is everything, says Long, who shares her favourite coaching cues.

• Brace your core before every rep.
• Think about keeping your body in one long straight line.
• Lower slowly with control.
• Aim to bring your chest close to the floor rather than craning your neck.
• Imagine pushing the floor away from you as you press back up.

2. Modify if needed

If a full press-up isn’t manageable yet, Landi says we shouldn’t be afraid to modify. “Start with incline push-ups on a bench or a wall,” she recommends. “It’s a brilliant way to practice the movement pattern and build strength.

Long agrees. “I’d rather someone perform beautiful incline push-ups than struggle through poor-quality reps on the floor.”

3. Practice regularly

“Like any movement, push-ups are a skill as much as they are a strength exercise - the more consistently you practise them, the better they’ll become,” says Long, who reminds us that press-ups should always come as part of a well-rounded strength programme, rather than something we practice in isolation. She recommends “chest presses, rows, shoulder presses and core work,” as good examples of press-up supportive strength training.

Shop MC-UK approved strength-training essentials now:

I've learned two crucial lessons so far this summer: firstly, repeated, sustained heatwaves call for tweaks to your usual workout routine (it's no good just waiting for it to cool down anymore, let's face it) and secondly, wherever you're exercising, make sure there's a water source close by.

How did I come to these less than radical conclusions, you ask? Well, it's safe to say that unsuccessfully attempting to stick to my usual twice-weekly running regime mid-heatwave was the catalyst for much-needed change.

Since running a marathon a few years ago, I'd somewhat fallen out of love with the sport. Too much of a good thing, maybe, but lacing up my trainers and heading out just wasn't hitting that exercise sweet spot as it used to - and it showed in my performance.

I was returning home feeling flat and lacklustre - gone was the wonderful endorphin rush of pre-marathon times, but forcing myself out while sweltering in that early summer heatwave was not the one.

Interestingly, it turns out I'm not alone in my summer workout struggles. According to research commissioned by Vital Proteins, 40% of us feel more pressure to be physically active in summer than at any other time of year - but at the same time, 63% say hot weather itself is draining.

The upshot? I had to find a new way of working out that was less about performance and more about the joy of simple movement - something we're huge advocates for, at MC UK.

So, it was with excitement (and some trepidation) that I agreed to give trail running a go. We know that exercising in nature super-boosts its benefits: check out this study, from the journal Extreme Physiology & Medicine, which shows how so-called 'green exercise' can benefit both physical and mental health.

And it's something that's proved popular with Team MC UK: take a look at how one Health Writer got on when she tried trail running to rediscover the joy of movement, plus check out our guide to trail running vs road running, as well as all our top science-backed running tips for beginners, here.

As for how I got on? You'll have to keep scrolling to find out - and don't miss our guide to the best trail running shoes, too.

I Thought I'd Fallen Out of Love With Running—Then Nature Changed Everything

What is trail running?

First up, don't let the moniker put you off: you don't need to be an experienced runner to enjoy going off-road.

"Trail running is simply running that varies in terrain," explains personal trainer and founder of Anywhere Fitness, Ben Walker. "This includes unpaved surfaces, such as natural or unnatural roads, forest paths, mountain trails, coastal tracks, gravel routes, grass, mud or rocky terrain. The key difference between trail running and normal running is that a normal run is planned on a consistent surface, whereas trail running is less predictable."

What are the benefits of trail running?

Now we get to the really interesting part: while any kind of running is great for our physical health, take your jog/run-walk/race outside, and those benefits increase exponentially. Let's dig into the details.

1. It gets us out of our heads

Running is a form of therapy for many people, and with good reason, shares consultant psychologist and co-founder of The Chelsea Psychology Clinic, Dr Elena Touroni.

"A lot of people are living almost entirely in their heads, cycling through the same thoughts without ever really getting out of them," she tells MC UK. "What being outside offers, in a way that a treadmill or an indoor gym simply cannot, is a constantly shifting environment, new sightlines, changing light, sounds that aren't manufactured and haven't been curated by a screen or digital device."

"That breadth of sensory input gives the brain something genuinely different to process and is one of the most effective natural interruptions to rumination."

2. It helps regulate our nervous system

It's well established that spending time in nature works wonders for our emotional wellbeing,

"There's something about the unpredictability of natural environments, the light changing, the ground shifting underfoot, the sounds that aren't generated by a screen, that regulates the nervous system in a way a controlled indoor space simply cannot replicate," continues Dr Touroni. "The body is designed to read environmental cues, and when those cues signal safety and aliveness rather than fluorescent lights and deadlines, the physiological shift is significant."

3. It helps put things into perspective

There's nothing quite like the feeling of leaving your worries behind and getting out and about - and add running into the equation, and it can be the perfect opportunity to sort through those inevitable life issues we all face.

"I think what often surprises people is that it isn't a mood lift exactly, but more like a sense of proportion returning," Dr Touroni shares. "Clients have described being in nature as feeling like they had put something down that they hadn't realised they were carrying, or even that they feel like they are almost 'less significant' in the scale of the natural world and because of this, their worries can also feel less significant and more manageable as a result."

4. It's a full body workout

We can't overlook the physical health benefits here - and trail running delivers.

"Running challenging trails targets all different components of cardiovascular health and can significantly improve physical fitness," notes Walker. "The diversity of the routine puts demand on all different components of your fitness. Due to the constant change in gradient (incline and decline), both the aerobic and anaerobic systems are put into action. The anaerobic system activates when you push the intensity while running up and down hills. This means you burn fats from your aerobic system, and carbs and sugars from your anaerobic system."

Put simply: it's an excellent workout, no matter which way you approach it.

Who is trail running best for?

While we'd argue that everyone can reap the rewards of trail running eventually, it's worth pointing out that beginners might want to go steady.

"It is suitable for everyone who has practised running consistently on even terrain, and has also conditioned the body with the correct resistance training program," shares Walker. "It is extremely important to have balanced muscles throughout the entire lower body. Training opposing muscle groups is key. A strong core requires a strong lower back. Strong hamstrings require strong quads.

"For this reason, when running on unpredictable terrain, you don't want to rely on or compensate with a specific muscle group. This can lead to injury in the knees, hips or lower back. The gluteus maximus and medius must be trained frequently if hill running. These muscles help to stabilise your pelvic area when running, and avoid putting a foot wrong on the trail."

You've been warned..

I tried trail running to see if I could fall back in love with running - here's what happened

Week one

I'll admit: I was concerned I wasn't enough of a 'proper' runner to attempt a trail run, but chatting with the experts put my mind at ease. I'm by no means a beginner, having been running consistently for around (gulp) twenty years, give or take a off few months off with each of my three children (I ran fairly comfortably well into each of my pregnancies, but this is only advised when you're used to it).

This being said, family life means my opportunities for hitting the roads have been tricky, so my progress has stalled - particularly recently, as a combination of heat, hormones (hello, perimenopause) and an increasingly hectic home life has played havoc with my motivation.

But it's safe to say I was excited to give trail running a go, waking up that first day looking forward to hitting the hills.

And I wasn't disappointed: reader, I loved it. Blessed with another sunny, cloudless blue sky, I decided to walk up to my local woods (too hot to run in direct sun), which proved wonderfully shady and the perfect place to start my trail running challenge. I'm fortunate enough to live in a beautiful part of the country where I don't have to venture far to be immersed in nature, and there's nothing quite like an English summer to leave me feeling incredibly grateful that I get to call this home.

In fact, it was so beautiful I felt compelled to stop and admire the display; something I'd consider a failure if I were road running. And it was this that I noticed above all else: I was able to enjoy running for running's sake again, rather than fixating on time, pace, cadence and more.

Just a note of caution, here: trail running can be more solitary than road running, so do be sure to have some basic safety boxes ticked. I ran in daylight, made sure my family knew where I was going, and always took a phone with me. Additionally - and this is where my second lesson regarding water kicked in - you might want to think about taking water with you, even on shorter runs, just in case you get lost and end up wandering for longer than anticipated.

Luckily for me, I stumbled across a local golf course on one of the hotter days - and was relieved beyond measure when I came across a water fountain mid-green - who knew?!

Week two

As week two rolls around, I've started planning new routes in my head before setting off - a sure sign that I'm rediscovering the joy in lacing up my trainers and heading out.

But on the topic of trainers, consider this a PSA: if you buy nothing else, it's well worth investing in some proper trail running shoes before hitting the hills. I didn't, and I quickly found I'd jarred my lower back - a common issue, cautions Walker.

"I would avoid running trails if one of your discs feels vulnerable in your lower back," he advises. "When running on inclined and declined surfaces, the core and lower back endure a lot of force. "To set yourself up for success, start by investing in the right trail running gear. A good pair of trail running shoes can make a significant difference to your comfort, stability and confidence on uneven terrain."

Point taken: I start searching for trail running shoes the second I get home from another glorious run, but the very next day I twinge my back while weight training - something I'm convinced I set in motion on my previous run, stepping heavily on the uneven ground.

So, for the remainder of the challenge I have to dial it down to a brisk walk - which in fact, seems to help my niggling back, and the experts assure me will do me just as much good.

"Even just a walk in nature can give your mind the same opportunity to break the rumination cycle as trail running," shares Dr Touroni. "Natural environments have a measurable regulatory effect on the nervous system, which is something quite distinct from the mood benefits of exercise alone."

In other words: there's no room here for beating yourself up about performance. And it feels particularly freeing not to be obsessively tracking my stats either - the signal on my trail runs was such that I soon ditched the idea of taking my wearable tech, meaning it was just me and the rolling countryside: bliss.

Will I continue with my new trail running habit? In a word: absolutely. While I may not win any speed prizes any time soon, I can safely say I've fallen back in love with running all over again - and that, for me, is priceless.

Shop MC UK's go-to trail running kit now:

I know I’m not alone in admitting that the recent heatwave left me wanting to throw myself into the nearest body of water. But after the immediate relief of a few morning dips, I began to wonder whether swimming could offer something more lasting. What might moving through water every day do for my sleep, strength, stress levels and ability to concentrate?

There was good reason to investigate. A 2018 study found that regular swim training may meaningfully improve cardiorespiratory fitness, exercise capacity and body composition in non-elite swimmers. Further research found that aquatic exercise was also associated with significant reductions in mood and anxiety symptoms.

I have always considered myself a comfortable swimmer rather than a strong one. I can confidently get from one end of a pool to the other, but I have never trained, tracked my lengths or given much thought to my technique. Recently, however, my social feeds have been filled with women learning front crawl, taking up open-water swimming and entering triathlons.

The trend extends beyond my algorithm. Almost 49,500 women registered for an IRONMAN or IRONMAN 70.3 event in 2025, a seven per cent increase year on year, while registrations among women under 30 rose by 36 per cent.

Competitive ambitions aside, I have long been fascinated by the sea swimmers I grew up watching in Brighton. Throughout the year, women of all ages walk towards the water in swimsuits and woolly hats, sometimes hand-in-hand, before disappearing into the English Channel. I have always wondered what physical or psychological reward could make somebody willingly enter the sea in February. Whatever they were getting from those cold-water dips, it appeared to be compelling.

My own experiment began while I was visiting family near Brighton during the heatwave. One morning swim became another and, once I returned to London, I continued the habit at Sea Lanes Canary Wharf, a new 50-metre floating lido at Eden Dock.

I did not record my pace, obsess over my stroke count or approach the week like a serious training block. I quite literally dipped my toe in. But over seven consecutive mornings, I began to understand why swimming has such a devoted following. I noticed changes in my sleep, muscles and concentration, alongside a post-exercise mood boost I had not experienced so distinctly since I started running three years ago.

Whilst you're here, you may want to check out our guide to the best bikinis and swimwear worth investing in. Don't miss our guides to whether cold water is bad for you, the benefits of ice baths, and the Wim Hof Method, while you're at it.

What I Learned After Swimming Every Day For A Week

What are the benefits of swimming on the body?

Swimming manages to be both gentle and demanding. Water supports the body, reducing some of the load placed on the lower-limb joints, while drag creates resistance every time you pull, kick or change direction.

It's why swimming is often prescribed for athletes with injuries, as water offers a significantly reduced joint loading compared with performing similar movements on land, although faster movement increases muscular effort. Simming is one of the few forms of exercise that provides both cardiovascular and strength benefits while placing very little stress on the joints,” says Dr Nadia Ahmad, founder and medical director of The Weight Care Clinic. “It works multiple muscle groups at the same time, improving cardiovascular fitness, muscle endurance, flexibility and coordination.”

Dr Waqqas Jalil adds: "The shoulders, arms, chest and back pull the body through the water, while the core stabilises it and the lower body powers the kick. One week of leisurely lengths will not visibly build muscle, but it can make underused muscles announce themselves quickly."

Experts do recommend that swimming should not be your only movement, however. Because water supports your weight, it does not provide the same bone-loading stimulus as walking, running or resistance training. A balanced routine should still include weight-bearing and strengthening exercises.

What are the benefits of swimming on the mind?

One of the biggest mental benefits I noticed was how difficult it is to be distracted while swimming. Even when I go for a run, I have been known to read a text at a traffic light or fire off a quick email before setting off. In the pool, that option disappears completely.

“When you swim, your attention naturally moves towards your breathing, your arms and the next length of the pool,” says therapist and social worker Rebecca McBride. “This leaves less space for the argument from yesterday, tomorrow’s deadline or the embarrassing thing you said five years ago.”

That forced break from everyday distractions may be part of the reason swimming can feel so mentally refreshing. A study found that aquatic exercise was associated with improvements in mood, anxiety, depression and psychological wellbeing, although researchers noted that more high-quality evidence is still needed.

McBride adds that swimming can feel therapeutic because it combines steady breathing, repeated movement and the sensation of being supported by water. For me, the biggest difference was much simpler: for the duration of each swim, I could not check my phone, reply to anyone or think about the next task on my list. I just had to keep moving.

How often do you have to swim to see results?

There is no magic number of swimming sessions you need to complete each week. Current UK guidance recommends that adults aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week, alongside muscle-strengthening exercise on at least two days. Smaller amounts still count, particularly when you are just starting out.

“You don’t need to swim long distances to see health benefits,” says Dr Ahmad. “Starting with short sessions and gradually increasing the time and intensity is often the most sustainable approach.”

Dr Jalil agrees that daily swimming is not essential. “Swimming three times a week can still bring strong health benefits,” he says. “Three sessions of around 40 to 50 minutes can provide almost the same total weekly exercise as shorter daily swims. The extra rest days also give the shoulders and muscles more time to recover.”

In other words, consistency matters more than collecting seven consecutive ticks on a calendar. A ten- or 15-minute swim can still be worthwhile, especially when the alternative is doing nothing at all.

What does the science say about swimming every day?

Swimming every day can be healthy, but it is not automatically better than swimming three times a week. Overall volume, intensity, technique and recovery matter more than frequency alone.

“Seven hard sessions can lead to tiredness and shoulder strain,” says Dr Jalil. “Changing strokes, improving technique and keeping some sessions gentle can reduce the chance of injury.”

Swimming can feel low-impact while still placing repetitive demand on the shoulders and upper back, so a daily habit is more sustainable when some swims are short and easy. Pain that changes your stroke, persists or worsens is a sign to stop and seek professional advice rather than protect a streak.

I swam every day for a week – these were my results

Days one to three

I began the challenge while visiting family near Brighton during the heatwave, so I was spoilt by direct access to the sea. The water was unusually warm and, for the first time, I attempted to swim in open water rather than simply bob around within chatting distance of the shore.

There were no neat lengths to count, so I swam for roughly five minutes, rested, then repeated it. Ten minutes sounded almost laughably modest beforehand, but in the water, fighting the movement of the sea and trying to maintain a rhythm, it felt much longer.

I emerged ravenous after each swim. This was hardly a controlled experiment – the heat, my routine and what I ate all played a part – but even those short sessions seemed to work up more of an appetite than my usual dip.

I also slept deeply for all three nights. What I did not experience was any delayed-onset muscle soreness. That is not simply because the water makes you feel “weightless”: buoyancy reduces pressure on the joints, but your muscles are still working against resistance. More likely, my first swims were simply too short and gentle to cause much DOMS.

By day three, swimming no longer felt like a challenge. It had become the best part of my morning.

Days four to seven

Back in London, I split the final four swims between my indoor gym pool and Sea Lanes in Canary Wharf. Both felt much colder than the sea, which meant getting in required almost as much effort as the swim itself.

Once I stopped hovering at the edge and actually committed, I found I could swim for longer without needing a break. I set myself a target of ten lengths before work, which sounded very manageable until I was halfway through and wondering how swimmers make it look so relaxed. By the end, I was exhausted!

This was also when the DOMS arrived. My shoulders, upper back and arms all started to ache in that very specific way that confirms you have used muscles you usually ignore. I cannot claim that seven days gave me visibly stronger arms, but they did feel more capable. My stroke became slightly less chaotic, and each length felt a little easier than the one before.

The biggest change, though, was in my concentration. The heat had left me feeling sluggish, and my attention span had been all over the place. After swimming, I returned to my desk feeling noticeably more alert and far less inclined to open 12 tabs and achieve nothing in any of them.

McBride sums it up perfectly: “You come to the pool with the whole day in your head, and you leave it feeling that someone has turned the volume down.”

My verdict after swimming every day

Of course, one week was never going to transform my fitness, change my body composition or turn me into a competitive swimmer. But I did sleep better, my arms and shoulders worked far harder than I expected, and I felt noticeably more focused when I sat down at my desk.

The biggest surprise was simply how much I wanted to keep going. Swimming gave me a proper workout, but also 20 minutes in which nobody could text, email or ask me for anything. It felt challenging without making me feel like I had something to prove.

Granted, I will not be entering an IRONMAN any time soon, but I have started looking into joining wild swimming communities. And my long-held dream of living by the sea now comes with a very specific future version of me: still swimming in my eighties, wearing a woolly hat and an enormous Dryrobe, and finally understanding exactly what those Brighton sea swimmers knew all along.

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If there's one thing the Marie Claire UK health team loves, it's an accessible and enjoyable workout. So, anything that can be done from home is an immediate win in our book.

That said, without an instructor to guide you, it can sometimes feel risky to take on home workouts without any pointers. That's why I've spoken to a range of master trainers, PTs, and fitness experts to find out exactly which piece of home workout kit they recommend for great results, and why.

Just last month, Marie Claire UK Master Krissy Cela was raving about the benefits of strength training at every age. The tools below promise to help build your strength from home, simply, affordably, and in no time.

Truly beneficial workouts are those you will stick to, so simplicity is key - particularly if you're near the beginning of your fitness journey. The experts agree, and you might be surprised by how affordable and easy to use their go-to home workout investments are. From Bala Bangles to resistance bands, there are options to suit every budget and space.

Need more convincing? One 2025 study found that even five minutes of home exercise a day can improve physical fitness and mental health in sedentary individuals, and one or two pieces of kit can help to make your workouts slightly more challenging, enjoyable, and less repetitive day-to-day. Whether you opt for added ankle weights, simple kettlebell swings, or finally invest in an exercise mat to make things more comfortable, these are the items you'll use on repeat.

Expert-recommended home workout kit: Quick links

• Bala Bangles: £46.99 at Healf
• Dumbbells: £17.84 at Amazon
• Resistance bands: £9.99 at Amazon
• Ankle weights: £30.55 at Amazon
• Exercise mat: £39.99 at Decathlon
• Kettlebell: £13.99 at Amazon
• Tennis balls: £4.85 at Amazon

Bala Bangles

"Bala Wrist Weights are one of my favourite pieces of home workout equipment because they make strength training incredibly accessible. Many of my clients enjoy doing mat-based workouts such as Pilates at home, and wrist weights are an easy way to add resistance to exercises that would otherwise rely solely on body weight, helping to build strength and muscular endurance while maintaining the control and precision that Pilates is known for.

"As your strength improves, you can simply increase the weight, making them a versatile training tool that grows with you. They’re lightweight, easy to store, ideal for travelling and, unlike many fitness accessories, stylish enough that people actually want to wear them. Whether you’re incorporating them into a Pilates workout, taking them on a walk or wearing them while tackling household jobs, they’re a simple way to build more strength into everyday life." - Sarah Emblow, Co-Founder of The Pilates Programme

Ankle weights

"Ankle weights are great for adding a little more intensity to a workout at home - Pilates or barre, for example. You can also bring them to class and add them to a regular-level class to make it more challenging (although remember to ensure your form is correct before adding weights, and always check with your teacher to see if it's appropriate). Ankle weights can give a greater glute burn, for example, while wrist weights add an endurance element to overhead arm exercises, as well as working the muscles of the arms, shoulders and back." - Eloise Skinner, author and fitness instructor

Tennis ball

"The other thing I always recommend is having a tennis ball as part of your home kit. It's a bit more recovery-focused (you can use it to roll out your back and shoulders, or roll it in small circles on your glutes or quads, for example), but can provide a great way to mobilise and strengthen your feet. Rolling a tennis ball gently across the arches of your feet can help to reduce tightness and improve circulation - our feet are an often-underappreciated element of fitness, but strong/mobile feet protect us as we move through any kind of workout." - Eloise Skinner, author and fitness instructor

Regular dumbbells

"My favourite piece of home workout equipment is a simple set of dumbbells. If I could only own one thing, that would be it. They're versatile, relatively inexpensive and, unlike many pieces of fitness equipment, they'll never go out of date or need replacing.

"Whether you have ten minutes or 30, adding resistance makes your workout far more effective than relying on bodyweight alone. You can increase the weight, slow the tempo, add pauses or simply do more repetitions to make the same pair of dumbbells challenging as you get stronger. You have a far wider variety of workout moves you can do with a set of dumbbells than with just bodyweight. There are literally hundreds of moves you can put together into a compilation, or you can go through classic moves such as squats and lunges.

"I'd recommend dumbbells to almost everyone, from complete beginners through to experienced exercisers. They help build muscle, strengthen bones, improve balance and make everyday tasks feel easier. I also love the immediate feedback they give you. A good set of dumbbells can last for decades, making them one of the best long-term investments you can make in your health and fitness." - Edwina Jenner, PT specialising in strength training women over 40

Adjustable dumbbells

Adjustable dumbbells were one of the most recommended pieces of kit from the experts - and for good reason.

"If I could only have one piece of home gym equipment, it would be a pair of adjustable dumbbells. They offer incredible versatility, allowing you to perform everything from squats, lunges and deadlifts to presses, rows and carries without filling a room with multiple weights.

"I recommend adjustable dumbbells to almost everyone, from beginners looking to build confidence with resistance training through to experienced exercisers who want to continue progressing their strength at home. The ability to gradually increase the load makes them particularly effective for long-term muscle and strength development. Used consistently, adjustable dumbbells can help improve strength, muscle mass, bone health, metabolic health and overall physical resilience, all while taking up very little space." - Tom Williams, Head of Performance and Strength & Conditioning Coach at Pure Sports Medicine

"The first piece of equipment I’d say is essential is adjustable dumbbells. You don’t need a full rack so it’s great to keep space free around the house, and with dumbbells you can do 100s of different exercises for the full body. Because they’re adjustable, you can increase the weight incrementally to provide more strength and endurance based on your skill." - Keiran Douglas, Senior Personal Trainer at Nuffield Health

Resistance bands

"Resistance bands are one piece of equipment I always keep in my home workout kit because they’re so versatile. You can use them for warm-up, in your main session, and even during your cool-down (think hamstring stretches). They’re also ideal for beginners and those working out from home as they come in different resistance levels, from light to strong, as well as different styles, including mini bands (booty bands) and longer loop bands.

"I personally like to use resistance bands to hone in on specific muscle groups and to take certain exercises up a notch. For example, placing a mini band around my thighs during squats helps activate my glutes and hip abductors, encouraging better form and muscle engagement. They can also make exercises more accessible, such as using a longer band to assist with pull-ups while you build the strength and skill to perform them unassisted.

"Resistance bands are also a really useful tool if you're recovering from an injury or returning to exercise. The different resistance levels make it easy to gradually rebuild strength, improve mobility and increase your range of motion at a pace that suits you. They're lightweight, affordable and easy to pack, making them just as useful for the gym or travelling as they are for home workouts." - Lannay Dale-Tooze, Content Writer and Personal Trainer at Gymshark

Exercise mat

"Another very basic but overlooked piece of equipment is a mat. Whether it’s for training abs or doing your yoga session, a mat can make all the difference for having a comfortable session on the floor in your house." - Keiran Douglas, Senior Personal Trainer at Nuffield Health

TRX

"If you haven’t yet tried out the TRX Home 2, it’s an absolute game changer for both at-home workouts and travel. The suspension training straps give you access to a gym, wherever you are in the world. You can literally anchor the straps anywhere: a door in your home, a tree in the garden or if you are feeling fancy, a palm tree overlooking the beach. I take mine everywhere I go- they are even light enough to fit in hand luggage for shorter trips. All of my PT clients have the TRX Home 2, and every one of them has become TRX addicted.

"Not only do the straps last (I’ve had mine 10 years), they give incredible results. A strong core, a sculpted upper body and a powerful lower body, the straps hit every muscle, all whilst prying into your imbalances (in the nicest way possible). The straps have five different lengths, so you get access to ground-based exercises, standing exercises and even exercises where your legs are suspended. The straps both assist and challenge you in the varying exercises, so you get to work on balance, stability and so much core." - Charlotte Tooth, PT and Master Trainer

Kettlebell

"I’d advise getting a set of kettlebells. These are extremely versatile pieces of kit that allow you to do exercises like kettlebell swings and Turkish get-ups to build functional fitness and train cardio fitness and explosive power at the same time." - Keiran Douglas, Senior Personal Trainer at Nuffield Health

Adjustable weight bench

"An adjustable bench is one of the most underrated pieces of home workout kit. By allowing different angles, it instantly expands the number of exercises you can perform and helps target muscles from different positions.

"I particularly recommend it for people who want to get more from their strength training without investing in a large amount of equipment. Pairing a bench with dumbbells gives you access to dozens of effective upper and lower body exercises that would otherwise be difficult to perform at home.

"The result is a more complete training programme that can improve strength, muscle development, posture and overall training variety, helping people stay motivated for longer." - Tom Williams, Head of Performance and Strength & Conditioning Coach at Pure Sports Medicine.

There’s a story that, as women, I think many of us know far too well.

It might be one we’ve lived ourselves, one shared, or one we’ve never quite found the words to explain. A story about changing a route, changing a workout, or changing how we show up in a space because something—or someone—made us feel uncomfortable.

Today, this story starts with a number. In an exclusive first look, Marie Claire UK reveals new Sport England research showing that 86% of women aged 16 to 34 have experienced harassment or intimidation while exercising in the past three years.

Read that again.

We’re not talking about one woman having one uncomfortable interaction in a changing room. Nor an awkward moment that someone has brushed off as “probably nothing”. It’s a pattern of experiences that are shaping how women move, in spaces that are supposed to make them feel stronger.

The report also reveals that 43% of women aged 16 to 34 who don't currently use gyms or leisure centres say concerns about sexual harassment have directly influenced their decision not to attend. Among women who do use these spaces, 62% say they have changed their behaviour after experiencing or witnessing harassment or intimidation. At the same time, one in ten have stopped using a workout space permanently following an incident.

The findings arrive at a time when women’s participation in fitness is quite literally booming: 7.6 million women now routinely take part in fitness activities—1.4 million more than 2021—with Gen Z leading the charge through strength training and gym-based exercise.

The message is crystal clear: women want to be in these spaces. The question is whether those spaces are making women feel safe enough to stay.

New Sport England Research Confirms a Worrying Barrier to Entry for Women: Not Feeling Safe

Sadly, these numbers aren't just statistics: they're the lived reality of millions of women worldwide.

​The new Sport England research asks a simple question: how safe do women actually feel in gyms, leisure centres and other places where we’re supposed to be getting active and feeling safe doing so?

​The answer is uncomfortable. Only 45% of women aged 16 to 34 believe these spaces are as safe and welcoming for women as they are for men. Let that sink in for a second. Fewer than half of us walk into a gym believing we’re on equal footing before we’ve even picked up a dumbbell.

​Only 45% think enough is being done to tackle harassment and intimidation.

​If you’re 16 to 24, the concern is even greater. The generation driving the current gym boom is also the generation most worried about what might happen when they get there.

And the numbers go on.

If you’ve ever hovered at the edge of the weights area pretending to stretch while you work up the courage to walk in, the figures probably won't surprise you.

But that's what's most worrying. According to the research, 78% of women aged 16 to 34 have experienced non-verbal harassment: the staring that lasts a little too long, the lingering nearby, the man who seems to follow from machine to machine without ever technically saying anything. It’s awkward to explain, even harder to report, and very easy for someone else to brush off, which is exactly why so many women end up second-guessing themselves instead of the behaviour.

So when women say they’ve changed how they use the gym, they’re really not being “dramatic”. 62% have changed their behaviour after experiencing or witnessing harassment or intimidation. And the changes are painfully familiar: 29% avoid dressing in a certain way, 29% avoid going at certain times, and 29% avoid areas of the gym that usually have more men.

Perhaps the statistic that says the quiet part out loud: 43% of women aged 16 to 34 who haven’t used a gym in the last year say concerns about sexual harassment influenced that decision.

The details are in the data. They reveal not just how many women feel unsafe, but the small, everyday decisions they are making because of it. But numbers can only take us so far. To understand what this really looks like, we spoke to the women who've experienced it firsthand.

"I Changed My Workout Before I Changed Gyms"

What’s particularly striking is that while the data shows just how widespread these experiences are, many women were still reluctant to come forward and share their stories. But perhaps that isn’t so surprising. These moments can be difficult to explain, easy to dismiss, and often leave so many questioning whether what happened was “bad enough” to talk about in the first place.

But whether it’s a comment shouted across the street, unwanted eyes in the gym, or simply the feeling of being watched, the impact is real. The real issue is that these experiences are so often reduced down to “just” something: just a comment, just banter, just an awkward interaction, despite the research showing that they can shape whether women feel able to exercise freely at all.

Ally Head, Senior Health Editor at Marie Claire UK, knows that feeling all too well. During lockdown, while training for a 37-mile ultra marathon, she experienced something that would go on to change the way she approached running forever.

"It was peak lockdown, and I was banking a training run when it happened. Alone, on a deserted street in central London, a man backed me down an alleyway, shouting abuse and squaring up to me."

"I’ve never felt fear like it. For what felt like an eternity but was probably a minute, I genuinely didn’t know what he was going to do next. Eventually, he backed off, and I made it home—physically unscathed, but mentally shaken up."

"Sadly, it wasn’t an isolated incident. Catcalling, heckling, and unsolicited comments all seem to be part and parcel if you’re a woman who moves her body in public. I've experienced it on the street, in the gym, and in parks."

"It took years to rebuild my confidence—I still haven’t run with both headphones in, and I still rarely wear my hair in a ponytail or plait, in case someone were to grab it."

"In the aftermath, I found myself doing what so many women do: interrogating my own behaviour instead of his. Were my shorts too short? My top too revealing? Had I taken an unsafe route? It took time to understand that I wasn't the problem—and I should never have been made to feel like I was."

What this research exposes is a sad fact: that too many of us are treating safety planning as part of our workout routine—and we’ve become so used to it that we barely bat an eyelid.

We Need Safer Spaces to Move—So What Happens Now?

The fitness industry’s latest answer to women’s safety concerns is often female-only spaces. And while many women genuinely value them, there’s an uncomfortable question attached to their popularity: isn’t it worrying that we’ve had to create a separate space all in the name of avoiding harassment while exercising?

Women shouldn't need their own corners of the gym. They should feel comfortable—and safe—enough to workout in exactly the same spaces men do.

Yet sadly, the Sport England research shows women don't have the luxury of simply deciding whether they want to exercise. Instead, we're having to decide how to make exercise feel manageable. From the time we consider working out, we're having to avoid certain spaces, carefully choose what to wear, and pick which moments we choose to ignore, rather than challenge, because we don’t want the situation to escalate.

We’ve become so accustomed to these adjustments that they've started to look like normal gym behaviour rather than a response to feeling unsafe.

That is exactly what This Girl Can and Sport England want to change. Claire Edwards, Head of Campaign Activation at Sport England, says the biggest takeaway isn't just the scale of the issue, but what responses revealed. “The fact that 62% of women changed their behaviour after experiencing or witnessing harassment or intimidation underlines how much women want to be in these spaces. They're adapting themselves to be able to stay within them.”

But there is a limit to how much adapting women can be expected to do. As Edwards explains: “Constantly having to make these adjustments will become exhausting and ultimately push women away from being active in these spaces altogether.”

The answer, she says, is not asking women to shrink themselves—it’s creating environments where they no longer feel they have to.

That is where Safer Spaces to Move comes in. Developed by This Girl Can and ukactive, the resource hub provides gyms and leisure operators with practical tools, training, policies, and guidance to help prevent harassment, respond appropriately when incidents happen and build trust with their members.

Creating Environments Where Women and Girls Feel Safe

It's not all bad news, and there are also signs of progress. Since the launch of Safer Spaces to Move, more women are reporting clearer codes of conduct, processes and information about where to go for support at their fitness centres.

For Edwards, the ambition is simple: “To create environments where women and girls feel safe, welcome and confident to be active.”

For all the uncomfortable truths in this research, there is hope. What should give us genuine optimism is that women aren't retreating from fitness—far from it. We're showing up in record numbers, community in tow. We're taking up space in weight rooms, signing up for running events, learning to lift heavy, and proving that the desire to move, train and feel strong is not the issue.

It's clear that the fitness and health sector is stepping up and leading the way on women’s safety—but there is so much more to do to ensure all spaces are safe and welcoming.

If this research achieves anything, it's this: we need to stop treating women's safety calculations as an inevitable part of exercise, and start treating them as a problem that can—and should—be designed out of the experience altogether.

If you know me, you'll know that I have something of a love-hate relationship with fitness trackers. On the one hand, I wear my Garmin religiously for marathon training and races, and love the amount of granular detail it provides about my training abilities, recovery, and sleep quality.

That said, I've also tested other fitness trackers in the past that left a bad taste. I'm a staunch advocate for listening to our bodies—it's one of our greatest tools—and have personally found some trackers override my own intuition, making me trust a readiness score on a screen (even with 8+ hours of sleep, good nutrition, and ample workout time, mine never seem to leave the red) over my own body.

When I saw the Oura 5 launch last month, though, I have to say I was intrigued. 40% thinner and lighter than previous designs, those who've tested have raved about how comfortable it is, how long the battery life lasts, plus how accurate the sensors are, too. I'd also heard my freelancer Anna rave about the earlier iteration, the Oura Ring 4.

What better time to test it, then, than during a high-pressure, edge-of-your-seat semi-final against Argentina? I've been wearing the ring for a week now, but found the data most interesting last night during the match. Keep scrolling for my review.

I Tested The Oura Ring 5 During Last Night's England Match: My Review

First up, the ring is incredibly easy to use. A noticeably slimmed-down design means it looks more like a wedding band than a fitness tracker, blending pretty seamlessly with my other gold bands and rings.

The app couldn’t be easier to navigate, either—while it does take anything from five days of tracking for some of the stats, like stress, symptom radar, and body clock, to calibrate, you can track other metrics, such as your daily activity, cycle insights, and heart rate, almost instantly.

The prompts are encouraging, rather than worrying—I feel like I learn more about my sleep quality in the first few days of using than I did in months with competitor trackers. Plus, the nearly packaged-up “Readiness” score is a handy reminder of how good your sleep quality was and how well your body is recovering.

I’m lucky enough to catch the semis at 180 The Strand with The Queens Court, an entertainment brand "bringing festival energy to the women’s game." Founded by Laura Garriga, who described her events as “like Coachella, but for sport,” their aim is simple: to create cultural experiences around the women’s game, blending sport with fashion, food, and music.

It was gorgeous, inclusive, and a perfect example of how both female athletes and the female fandom can—and should—be a central part of sport.

That said, tensions were still running high before the game. I’ve watched every England match this season and caught nearly every other fixture—while my husband initially joked that he had the World Cup, and I had Harry Styles’ 12-night Wembley residency, I’m from a football family and live for summers and sporting events like these. My great-grandad was manager of Crystal Palace, and my grandad played for Arsenal, and they taught us years ago that football can be about so much more than football—it can be about community, collaboration, and togetherness, especially during a tournament like the World Cup, which brings together countries from all over the world to share in their love of the game.

The first half is agonisingly slow—I’m happy that we haven’t conceded any goals, but I'm still on the edge of my seat, knowing how much is hanging in the balance.

Come the 55th minute of the match, when Anthony Gordon scores for England, I spend at least three minutes jumping, cheering, and celebrating before remembering to check my stress stats on the Oura app. It’s fascinating to see the spike in my heart rate and subsequent stress levels in real time. My average resting heart rate is 58bpm—it spiked to 107bpm just after the goal.

Sadly, the rest of the match didn’t go to plan, with Argentina scoring two goals in the last ten minutes of the game, subsequently securing their spot in the semi-final. My heart rate tells a similar stress story, spiking for both goals and the final whistle (101, 102 and 98 bpm).

What surprised me most wasn't the fact that my heart rate was spiking during the match—it was a nail-biter, and I can hedge a bet that if the entire nation had been wearing Oura's, their heart rate data would have been the same—rather, that my body stayed in a state of stress for hours afterwards.

Whether this was because of the tension late at night, leading to poorer quality sleep, or just the fact that the men's team threw away their shot at the final again, we'll never know—but having insight into such a breadth of data was an invaluable reminder to look after my body. It is, after all, just football, and a cup of camomile tea and ten minutes on my acupressure mat before bed did my body the world of good. In the app, there's also a handy link to a ten-minute relaxation meditation on the Headspace app.

Will I continue wearing my Oura ring? Almost certainly. I'm quite anti-tracker, as I've mentioned, and prefer listening to my body to gauge how I feel. But it's given me an invaluable insight in an undeniably accessible way.

Shop MC UK's other favourite fitness trackers, here:

Can I let you in on a secret? Over the last few months, I’ve really struggled with the motivation to exercise.

Admitting that makes me feel like a bit of a fraud. Let’s face it: my job is to write about health and fitness. I remind you all, almost weekly, about the benefits of movement, with all its longevity and mood-boosting qualities. Outside of work, I lead a run club, where my job is to inspire others to show up on days when they don’t feel like it. And when someone tells me they’re feeling low, my immediate advice is for them to don their trainers and get outside.

And yet… Since the start of the year, I’ve been in what can only be described as an exercise rut. I wake up promising myself I’ll move my body, only to lie in bed dreading every second of it. Every run, every home Pilates class, every gym session requires a silent negotiation.

Partly, I think it’s down to boredom. Research shows that perceived variety can contribute to overall exercise wellbeing, which makes my rotation of the same three running routes, strength sessions and Pilates routine hardly a recipe for success.

Also, I’d started to fall into the trap of over-optimisation. I’m innately competitive, and like many of us, I had started to measure the quality of my movement by distance covered, pace achieved, or weight lifted. There’s nothing wrong with this, but when it becomes obsessive, it can (in my experience) get quite exhausting, pressurised and unenjoyable.

I knew I needed to shake things up, so in early April I decided to switch the gym for outdoor movement - and that’s when I discovered the wonder of trail running. Combining fresh air, nature, and a welcome lack of emphasis on pace, it became the antidote to my slump.

For my journey into the sport, read on. And for more outdoor movement inspiration, check out our guides to road running vs trail running, the benefits of going headphone-free and why running slower might actually make you faster. Oh, and if motivation is a struggle right now, we’ve got tips to train your brain to enjoy exercise.

After Months of Exercise Burnout, Trail Running Helped Me Reconnect with the Joy of Movement

What is trail running, and why is it so popular right now?

I’m hardly alone in my shift to the trails - statistics from RunRepeat show that participation in the sport has risen by over 200% in the last decade. The growth is particularly prominent amongst women, who now make up 30.5% of competitors in ITRA races, up from just 16% in 2007.

And though it’s become synonymous with Dolomite-esque mountains and UTMB races, trail running is actually far simpler, more varied and accessible than you think. “Trail running is just a run that is off-road,” explains Nike run coach and founder of Ultra Black Running, Dora Atim. “It could be a rocky path along the coast, a forest route through woodlands or a trail path through the mountains.”

As for why it’s so popular right now? According to feminist sociologist of sport, Dr Bethan Taylor-Swaine, it’s linked to the way trail running can separate exercise from performance. “In road running, the first question we often ask is, ‘How fast did you run?’” she says. “It’s become the way we categorise people, which presents a lot of pressure, especially for women who already face a demand to conform in order to be accepted in sport.”

Trail running, in contrast, grants women freedom. “It’s not about how fast you run, it’s not about competition, it’s about women as individuals, moving through nature, taking that time for themselves,” says Dr Taylor-Swaine. “That can be a really empowering and slightly counter-cultural experience.”

What are the benefits of trail running?

That sense of freedom is one of the key benefits of trail running. “People often say it clears the mind,” says Atim, who says it helps her to compartmentalise her thoughts. “I find the constant mental to-do list starts to quieten as the beauty of nature takes over, and this can make you feel more relaxed during and after a trail run,” she explains.

Research backs her up here. Time in nature has been shown to activate the parasympathetic nervous system and has been linked to reduced rumination (that horrible cycle of overthinking and worry that so often occupies us when we’re stressed).

Dr Taylor-Swaine agrees, adding that there’s a rebellious element to trail running. “Trail gets you out of the regulatory framework of running as we know it. You don’t have to run as fast as you can; you don’t have to look a particular way. You’re in places where you’re less likely to be observed, and there’s a sense of adventure to it. In a hyper-regulated society, that’s a very attractive prospect.”

That’s not to say that trail running is without markers of performance. “Tenacity, grit, perseverance are still highly valued,” says Dr Taylor-Swaine, “but this idea of pace, which a lot of women get in their head about when running, is taken out.”

Of course, there are also numerous benefits for our muscles, bones and tendons, too. “Trail running terrain is often softer than the pavement, which makes it lower impact,” says Atim, who adds that the uneven ground improves balance, coordination and proprioception. “These three qualities will improve any kind of running you do, so it’s a win-win,” she says.

Are there any risks to trail running?

Of course, we have to acknowledge that trail running doesn’t come without risk, nor does it come without its own accessibility barriers, particularly for women and people of colour. Historically, the sport has been white and male-dominated, with a lack of safety, research on diverse physiologies, time, financial freedom, and confidence often keeping other communities out of the sport.

“We can’t ignore that in trail, you’re often on your own in remote places for long periods of time,” says Dr Taylor-Swaine. “The sport also challenges your body differently, requires elements of mountaineering and better preparation when it comes to fuelling.”

Thankfully, efforts are being made to make trail running more inclusive, thanks largely to groups like Atim’s Ultra Black Running, which create spaces for black women and non-binary people in trail running. But that doesn’t mean you should go out unprepared. “Things like knowing how to use a map or what to do in an emergency are important,” says Dr Taylor-Swaine. “Doing mountain skills courses is something I encourage - if you did outward bounds at school, it will come back quickly.”

Trail Running Helped Me Rediscover My Love For Movement—Here’s How

My introduction to trail

Before I started trail running, I really thought I’d need to get a train to the mountains or coast for my run to count. As it turns out, I was completely wrong.

Trails are anything that takes you off-road or pavement for the majority of the run. Which means that most of us can probably reach one within 15-20 minutes.

I’m fortunate to be able to access a route within a five-minute run, so, with the help of the AllTrails app for navigation, I headed out onto the farmer’s field behind my house.

At first, I found it tough to let go of the pressure for pace. I felt like I was moving so much slower than I would on the road, and a sense of dread loomed over me as I approached a hill. On the road, I’d avoid them at all costs, knowing they’d slow me down.

But with the reminder that trail running isn’t about pace ringing in my ears, I took it slow, focusing more on the way my body felt than the speed at which it was moving.

When I got to the top, I paused and took in the view. It was a beautiful day, and I realised that it was one of the first times I’ve ever allowed myself to stop on a solo run. Despite being only 20 minutes from my front door, I’d never taken in this view. It was gorgeous.

After catching my breath, I continued on my way, getting back home around 45 minutes after I’d left. At first, it was strange not to be looking immediately for the metrics, but quickly that discomfort turned to freedom.

For the next few weeks, I kept my trail running super low pressure. I went out just once or twice a week, tried to mix up my routes and didn’t think about speed or distance.

Quickly, I realised how much I was looking forward to my runs - not dreading them as I had been on the road. Interestingly, my motivation for other forms of movement was coming back, too. With an injection of something new in the mix, the idea of a Pilates class or a gym session on my non-run days didn’t seem so boring anymore. Balance was slowly being restored.

Finding my feet

After spending my first few weeks tentatively broaching the off-road lifestyle, I decided it was time to step things up a notch. So far, my trails had been limited to farm tracks and woodlands, but with a trip to Northumberland on the cards, I decided that now was my moment to get really off-grid.

And this is where I really fell in love with trail running. Yes, the farmlands and woods around my house are lovely, but the freedom of being out in mountainous terrain, of hopping rocks and climbing steep hills to reach jawdropping views was what really sold me on this sport.

It was at the top of one particularly stunning hill that I realised my love of movement had returned. With the wind in my face, dirt on my shins and not one thought about pace, time or distance, I felt fully present in my body.

Of course, this wasn’t going to be my daily trail run. But peppering in these trips to new landscapes feels like a very good use of my weekend and a way to spice up my exercise routine.

Three months on

Three months on from my foray into trail running and I’m down in Bradford-on-Avon on a group trail running trip with Nike. We’re testing some of their new ACG collection, which involves an 18km trail run around the hilly Wiltshire countryside.

It will be the furthest distance I’ve covered and I’m undeniably nervous. The old familiar worries from road running kick in - will I be able to keep up? Will I manage the whole distance? What if I can’t handle the hills?

About 2km in, though, I realise I needn’t have worried. In trail running, walking up steep inclines is embraced, not shamed. Stopping to cool down in streams is encouraged and sprinting down wooded hillsides feels like fun rather than a race.

I didn’t stop smiling the entire run and, by the end, I’m exhausted, sweaty but completely buzzed. I feel free, relaxed, capable and very, very proud.

In the last few months, trail running has given me a completely fresh perspective on movement. It’s taught me that pausing to enjoy a view isn’t failure, that you can still work hard without chasing a time, and that things don’t always need to be so serious. It’s fun and refreshing, and I’m definitely no less fit for it.

If you’re feeling a little burnt out or are just looking to inject something different into your routine, I highly recommend.

Shop MC-UK Approved Trail Running Gear Now:

By now, you'll know that we're big fans of Pilates here at MC UK. The low-impact, full-body workout has soared in popularity in recent years, with boutique studios and on-demand platforms popping up left, right and centre. While social media might make it seem like a passing wellness trend, the method has more than a century of history, not to mention a growing body of research to back up its benefits.

Popularised by the likes of Hailey Bieber, Kendall Jenner and Harry Styles, the method was first developed in the early 1920s by Joseph Pilates, which was originally called Contrology. The popular workout is practised all over the world to help improve strength, posture, flexibility and body awareness through mindful, controlled movement.

Today, Pilates is widely recognised for far more than its physical benefits. Research suggests regular practice can improve core strength, balance and functional mobility, while systematic reviews have also linked it to improvements in wellbeing and quality of life. In other words, those slower, more intentional movements can deliver benefits that extend well beyond toned abs.

But perhaps the best part? Scientists are continuing to uncover lesser-known ways the practice may support both body and mind.

For those of you who don't know me - I'm Ashlea McKee, a classical Pilates instructor, MC UK Master and founder of Élan Wellbeing and the Pilates with Ashlea app. Below, I've explained the one benefit you might not have heard about yet - plus exactly why Pilates is worth adding to your routine this year.

If you're eager to read more Pilates content, while you're here, don't skip our guides to the best Pilates exercises for beginners, best Pilates core moves, best core sculpting Pilates moves and the best Pilates bar exercises, here.

The rise of the Pilates runner

You'll know from my first Marie Claire Masters article back in March that I think Pilates is an incredible all-rounder of a workout - but there's one lesser-known benefit that no one seems to be talking about.

You see, Pilates is an incredible method to train alongside cardio disciplines, like running, as it boosts core strength, coordination, recovery times and injury prevention (I'll go into more detail on each below).

First up: training Pilates alongside your weekly mileage helps to aid joints and improve mobility and body awareness, making you a more fluid, form-focused runner. It also assists with any postural imbalances which, if left unnoticed, could lead to potential injuries down the line. It's an excellent workout for boosting abdominal and pelvic stability, too, creating a stronger core foundation which, in turn, supports better balance, control, and running efficiency.

Connecting to your breath is a key tenet in both disciplines; focusing on your breath during Pilates will only improve your ability to do so during training miles or races. Breathing is one of the main principles of Pilates, as you'll know, and there's a big focus on connecting your breath to movement. To sustain your pace while running, breathing is essential, and efficient breath control can help take your performance to the next level.

One of the things I love most about Pilates is what a mindful form of movement it is: it creates a powerful connection between breath, mind, and body.

Next, Pilates trains controlled, low-impact movement in a way that running can't. Running is high-impact and cardio-based; Pilates is a slower and controlled low-impact workout. Train them both together, and you'll reap the cardio benefits from your mileage and the strength and mobility gains from the Pilates mat or apparatus work, like the Reformer, Tower, and Wunda chair. Pilates can improve running efficiency and economy in many ways, in other words, making you a stronger, faster runner.

And finally? And finally? Pilates can help lower your risk of injury - not just during marathon training, but across many sports and everyday activities as it improves form, body awareness, and alignment. It helps runners move more efficiently and stay stable during long-distance running, especially when you start to tire. Pilates gives runners the tools to better support their bodies throughout training, which you can then take into your race.

Take it from those who've tried it

I asked the members of my Pilates community who workout regularly with me while fitting in their weekly miles, and they said the main benefits they've noticed themselves span:

• The core stability and control helps with your leg control and therefore your stride.
• The coordination of your arms and legs with the power and pace you're generating.
• The posture perspective - if you're running long distance, staying straight and aligned through the trunk and spine helps to sustain pace, movement, and speed, as well as distribution of weight.
• The reduction of tension, aches and pains
• The stamina from the classical order (progressions and transitions).

The importance of a strong core and glutes

Underpinning many of the Pilates moves I'd recommend for runners is a focus on core and glute strength. Both muscle groups are essential for runners and non-runners alike, helping you move well in everyday life and supporting the strength and stability that become increasingly important as you age.

A strong core helps you hold yourself taller and feel lighter while running. Strong abdominals also support better posture, and better posture helps you breathe more efficiently and sustain your pace for longer. Remember - it's all connected! Pilates emphasises movement from the centre in every exercise, helping to build strong foundations through the deep abdominal and stabilising muscles. This, in turn, creates better control and stability, especially as fatigue sets in.

Next up, your glutes. The glutes play a major role in powering and supporting movement, and the hips need to be both strong and mobile for an efficient stride. As we know, running is high impact, so if the glutes and hips are weak or tight, other muscles begin to compensate, which can lead to poor form, fatigue, and even injury. Pilates helps strengthen and mobilise these areas to improve overall running performance.

If you only have ten to fifteen minutes to work out, remember this: it's always better than nothing, and can still be super effective. Focus on moving the body through all planes of movement.

A beginner classical Pilates order is a great place to start with exercises like The Hundred, Roll Up, Single Leg Circles, and more foundational movements that never date.

Keen to prepare your body for smoother, more efficient running and reduce the risk of injury? Try the moves below.

7 Best Pilates Moves for Runners

Warm up: Bridges

One simple change runners could make this week to improve performance is simple: to warm up and cool down. Taking care of your body is key for longevity, injury prevention, and performance.

A warm-up can include some breathing, standing Pilates, spinal mobility, and hip, knee, and ankle mobility, keeping it dynamic but controlled.

A cool-down post-run can be more focused on releasing through stretching and mobility work for the hamstrings and hips, using exercises such as Child’s Pose, the Roll Up, Spine Stretch Forward, and a side-lying quad stretch.

Best for: Warming up the body, spinal articulation, glute activation, pelvic stability, and mind-body connection.

Move one: The Hundred

How to: Lie on your back, lift your head, neck and shoulders, and extend your legs to tabletop or a 45-degree angle while engaging your core. Pump your arms up and down in small, controlled movements, inhaling for five pumps and exhaling for five, until you've completed 100 arm pumps (10 breath cycles).

Best for: Breath, deep core activation, coordination, and full-body warm-up.

Move two: Single Leg Circle

How to: Lie on your back with one leg extended on the mat and the other raised towards the ceiling. Keeping your hips stable and your core engaged, circle the lifted leg in a slow, controlled motion, making small circles before reversing the direction. For your reps, try five circles in each direction.

Best for: Hip mobility, pelvic stability, and single-leg control.

Move three: Shoulder Bridge

How to: Lie on your back with your knees bent and feet hip-width apart. Press through your heels and the backs of your arms to lift your hips until your body forms a straight line from your shoulders to your knees. To progress the exercise, keep one heel firmly pressed into the mat while lifting the other leg straight up toward the ceiling. Flex your foot as you lower the leg halfway, then point your toes as you lift it back up. Complete 6 reps on one side before switching legs.

Best for: Pelvic stability, posterior chain (back body) activation including the glutes and hamstrings, ankle mobility through dorsiflexion (flex) and plantarflexion (point).

Move four: Side-Lying Bicycle

How to: Lie on your side with your body aligned along the back edge of the mat, your legs slightly in front of your hips, your head supported, and your core engaged. Bend your top knee and extend the leg forward, then open through the hip and sweep the leg back behind you. Bend the knee to return to the starting position, keeping the movement smooth and controlled while maintaining a stable pelvis throughout. Aim for five reps in each direction

Best for: Hip and knee mobility, lateral hip stability, and single-leg control.

Move five: Single Leg Kick into Swimming

How to: Lie face down on your mat, propped up on your forearms with your elbows directly beneath your shoulders and your chest gently lifted. Bend one knee to kick your heel towards your glutes twice, then switch legs, keeping your core engaged and your pelvis stable. Next, lower onto your front and extend both arms forward. Lift your opposite arm and leg, then continue alternating sides in a smooth, controlled "swimming" motion, keeping your torso as still as possible. Aim for eight to ten reps of each.

Best for: Hip flexor and quadriceps focus, posterior chain strength, and postural focus

Move six: Single Leg Stretch

How to: Lie on your back, lift your head, neck and shoulders, and draw one knee into your chest while extending the other leg away at a low diagonal. Switch legs in a controlled, rhythmic motion, keeping your core engaged and your upper body lifted throughout. Aim for eight to ten reps.

Best for: Deep abdominal strength, breath coordination, core and pelvic stability, control, and hip mobility

Want to know the secret to healthier ageing? Spoiler alert: it's not found in an eye-wateringly expensive bio-hacking clinic, the latest health-optimisation tracking device, or even (don't shoot the messenger) a daily supplement ritual - it's actually far more attainable than that.

Put simply, it's movement. According to studies, exercise is one of the best ways to slow cellular ageing, extending both lifespan and healthspan (check out this review of research, published in the journal Ageing). Further research adds to the evidence: this 2025 study (published in the British Journal of Sports Medicine) shows that consistently active adults have a 40% lower risk of all-cause mortality.

The good news is we're not talking marathon-level session, here - anti-ageing movement is about consistency over intensity. Think walking, strength training and workouts that boost flexibility, mobility and balance in particular.

And you know which activity ticks all these boxes? Pilates. Touted by experts as one of the best forms of movement for longevity,

"Pilates is an excellent form of exercise for healthy ageing because it addresses many of the physical changes that occur as we get older," explains Pilates instructor and founder of East of Eden, Abby McLachlan. "It helps maintain muscle mass, supports joint mobility, improves posture, enhances balance and strengthens the core, all of which contribute to better movement and function in everyday life."

Convinced? Us too - so, when I was asked to try out some simple moves to support healthy ageing for two weeks, I was well and truly sold. As I head into my late 40s, I'm a prime candidate for both osteopenia (loss of bone density) and sarcopenia (loss of muscle mass - midlife is a real ride), both of which can be staved off with resistance training like Pilates.

To find out how I got on, keep reading, but in the meantime, you might want to check out all things Pilates, from the best Pilates moves of all time, our expert guide to the best Pilates workouts and the different types of Pilates to the Pilates moves every runner should be doing, here.

Pilates is the ultimate workout to support healthy ageing - here are the 5 moves to try today

Why is Pilates so good for healthy ageing?

So, what is it about Pilates that makes it so good for supporting healthy ageing? Let's take a look.

"I often describe Pilates as one of the best forms of exercise for healthy ageing because it focuses on the things that allow us to stay active and independent as we get older: strength, mobility, balance, coordination and body awareness," shares Pilates instructor Aleksandra Warburton. "When it comes to ageing, encourage clients to think about longevity rather than aesthetics. I feel strongly that the real goal should be maintaining the ability to move well for years to come.

"Pilates helps us move our joints through their full range of motion, which promotes both mobility, flexibility and joint health. As Joseph Pilates once famously said: 'You are only as old as your spine.'"

Additionally, when we think about ageing, we tend to focus on how our physical abilities can begin to diminish, but in fact, it's just as vital to keep our minds in excellent working order, too.

"It’s also worth noting that ageing isn’t solely a physical process. Pilates requires concentration, precision, and mindful movement, creating a strong mind-body connection," notes McLachlan. "This cognitive engagement may provide additional benefits for coordination, confidence, and overall wellbeing.

Crucially, Pilates is also highly accessible - no matter your age or ability. "Perhaps most importantly, Pilates is sustainable," agrees McLachlan. "Because it’s low-impact and adaptable, many people can continue practising it for decades, making it one of the most accessible and effective forms of exercise for long-term healthy ageing."

What are the best Pilates moves for healthy ageing?

Before I settle into my two-week challenge, I'm keen to find out which moves I should be prioritising for healthy ageing, so it's back to the experts I go.

"My favourite Pilates exercises for healthy ageing are those that move the spine in all directions," says Warburton. "A healthy spine needs to be able to flex, extend, rotate and laterally bend, yet many of us spend most of our day sitting, driving or looking down at screens, repeatedly moving through only a limited range of motion."

1. Swan

"Most of modern life happens in flexion, whether we're sitting at desks, driving or looking at our phones," says Warburton. "Swan encourages spinal extension, helping to strengthen the muscles along the back of the body while opening the chest and improving posture."

2. Mermaid

"Mermaid is one of my favourite exercises because it encourages lateral flexion of the spine - a movement pattern we often lose as we age," explains Yvette McGaffin, director of Pilates at iFit and founder of Reform RX. "Maintaining the ability to bend, reach, and move comfortably side-to-side supports spinal mobility, posture, and everyday functional movement, while also helping to keep the torso strong, supple, and resilient."

3. Spine twist

You might have noticed a theme here: it's all about the spine.

"Rotation is one of the first movements we tend to lose as we age," shares Warburton. "A spine twist helps maintain rotational mobility through the thoracic spine, supporting everyday activities such as reversing the car, reaching behind us, or simply turning to look over a shoulder."

4. Bridge

"To support the body over time, I gravitate toward movements that directly mimic and support daily function," says Pilates instructor at BetterMe, Brittni Johnson. "The bridge is a non-negotiable for me because it targets the posterior chain (the hamstrings and glutes), which are vital for walking power and pelvic stability, while simultaneously giving the front of the hips a much-needed stretch."

5. Pilates roll down

Pilates moves don't get much more classic than the roll down.

"The Pilates roll down works to combat age-related spinal mobility loss," says Pilates instructor, physiotherapist and founder of Core LDN, Claire Mills, "It promotes movement through the spine, improves body awareness and gently stretches the posterior chain, plus it's suitable for most people if comfortable rolling down to the floor."

I tried 5 simple Pilates moves to support healthy ageing for two weeks - my honest thoughts

Week one

As the first week began, I was starting from a pretty unusual position for me. I'd taken a couple of weeks off from my usual thrice-weekly Pilates habit, as a result of illness, kids' stuff and the fact that it's been just. So. Hot. Previously, I would have berated myself for this, but mid-life does bring some benefits: an acceptance that not all weeks are perfect, being one of them.

So, it was with a little trepidation that I rolled out my mat and set about some gentle movement, and I was actually surprised by how different my body felt, compared to normal. I was stiffer, less flexible, and my rotation was nowhere near what it normally is - gulp.

However, this is where the expert-approved moves really came into their own. As I worked through a roll down (always my go-to starting point, as I love the whole-body nature of the move) followed by a spine twist and swan, I could almost feel my body loosening up. It's true what they say: motion is lotion.

I tried to do some of the moves on most days, either as a warm up before a workout session, or on their own as a gentle flow to start the day, and by the end of the week, I was already reaping the benefits: I felt better mentally for moving again, and I definitely noticed some slight achiness in my hamstrings - always proof that a move is doing it's job.

I didn't push myself for the first week: as someone with hypermobility, I can be guilty of over-extending and rotating, which can cause issues (hello, slipped ribs). I was also conscious that I was a little out of practice, so I played it safe in the hope of laying the foundations for a slightly more challenging second week.

Week two

As week two rolls around, there's a heatwave in the UK. Let me tell you, I'd never been so thankful for a low-impact challenge. Even in pushing 30-degree heat, I could just about motivate myself to wake up and move: a Pilates roll down is my new favourite way to begin my day.

And my prediction was correct: I felt so much more flexible this week. I noticed in particular that my side flexion was improved: my mermaid felt deeper and more fluid than the previous week.

Nevertheless, I was determined not to overdo things - something I've absolutely been guilty of in the past - taking heed of the experts' warnings of consistency over intensity.

"The goal isn't necessarily to perform the most advanced variation," cautions Warburton, "The goal is to continue moving well, challenging the body appropriately and maintaining strength and mobility throughout life."

Can I legitimately say that I've supported healthy ageing? Well, there may not be definitive proof, but I will say this: my Oura ring tells me I've been more relaxed than usual, meaning my resilience score has improved. The pros were right - Pilates is about far more than physical ageing. We know that stress directly impacts longevity, so I take comfort in the fact that even if my body is slow to show signs of progress, my mind is already reaping the rewards.

As for whether I'll continue with my healthy ageing Pilates protocol, it's a firm yes from me. I love waking up to some holistic movement, and anything that supports my mental resilience as well as my physical wellbeing is a win for me.

Shop MC UK's go-to Pilates essentials now:

‘Why we should sit less’ reads the headline on the NHS website. My cursor moves across the screen, scanning the myriad reasons, which range from slowed metabolism to dysregulated blood pressure, that I should be spending less time in my current position.

It’s a quandary many of us face. Research has suggested that sitting down for long periods may be as harmful to our health as smoking, but by and large, modern life makes it unavoidable. The majority of jobs these days require us to be on a screen for upwards of nine hours at a time, and while, sure, we can get a standing desk or squeeze in a quick walk at lunch, the reality is that our bodies will still be feeling the pinch.

It’s why Pilates, championed for its postural correcting, muscle strengthening and mobilising effects, is one of the best practices we could be incorporating into our weekly routine.

Ahead, I ask two world-leading instructors for the ride-or-die moves they’d recommend to every desk worker, whether you choose to go to studio classes or work out from the mat at home. Then, ever the willing guinea-pig, I put each and every one to the test, religiously practising them every day for a week, to find out how different my body would really feel.

For my thoughts, read on. And for more Pilates inspiration, check out our guides to the best Pilates moves for runners, the best 30-minute Pilates workouts for when you’re in a rush, and the home Pilates accessories which are actually worth your money. Plus, discover how one writer got on when she tried out the BetterMe Pilates workouts on her busy WFH days.

Calling All Desk Workers: These 7 Pilates Moves Come Instructor Recommended

What are the benefits of Pilates for desk workers?

Research has established that Pilates is a good idea for most of us, but for those who sit at a desk all day, it’s particularly important. Below are just some of the reasons to add the practice to your routine if you find yourself glued to a laptop for most of the day.

1. It helps to protect muscle mass

“Extended periods of inactivity, especially seated, can lead to muscle atrophy,” explains Marsha Lindsay, classical Pilates instructor and founder of Nobu Pilates. Atrophy, which means a loss of size, strength and mobility, can particularly affect the legs and glutes in those who spend their days desk-bound. Regular Pilates can counteract this, says Lindsay, by “strengthening your muscles, increasing blood flow and ensuring you move well.”

2. It supports posture and spinal health

“When we sit at a desk, our neck can tilt forward, which is unnatural and incorrect,” explains Lindsay. “Over time, that position becomes second nature to the body and the muscles supporting an upright posture become both weak and tight.”

Pilates, she says, “trains those muscles to fire up correctly and reminds them to maintain an uplifted posture.”

3. It increases mobility and flexibility

Sitting at a desk puts our hip-flexors and hamstrings into overflexion, which, over time, causes them to become tight, says Lindsay. “This, along with poor mobility in the spine, can lead to pretty serious disc issues if not addressed.”

Eloise Skinner, Pilates instructor, author and therapist, agrees. “Pilates improves flexibility in the hamstrings and creates mobility for the major joints of the body, which will help with the aches and pains of sitting for too long, as well as helping to prevent injury in other parts of life.”

4. It builds mind-body connection

When we’re at a desk, absorbed by the distractions and demands of work, focusing on how our body feels can fall pretty far down the agenda. This is exactly where Skinner says Pilates can provide benefits beyond the physical.

“The ability to focus on one's body and breath is especially important for those who spend long periods of time disconnected from their body,” she explains. “Bringing a sense of attention and awareness to one's movement is central to moving well, correcting alignment, and reducing the risk of injury or long-term aches and pains that come from poor posture or strength.”

“The breathwork in Pilates can also be used as a tool to reduce stress and anxiety,” she adds, “helping a practitioner feel more calm and grounded.”

How often should desk workers do Pilates?

The beauty of Pilates is that it’s very difficult to overtrain, which means that both trainers are fairly relaxed in their recommendations. “It really depends on personal choice, lifestyle and other fitness preferences,” says Skinner, who notes that keeping a diversity of exercise in our routine is a good idea. “Research shows that a variety of fitness practice is great for the body and development of skills,” she explains, recommending that we also incorporate resistance training, sports or dance into a weekly schedule.

Pilates, she says, can complement all these practices, meaning it can be flexibly built into your week. Lindsay agrees, reminding us that whilst in theory we can do as many Pilates sessions as we like, many of us are juggling commitments that enforce their own limitations. “Time is always going to be a constraint, but two regular sessions will still be extremely beneficial. Ultimately, it’s consistency which is key to results.”

7 Pilates moves every desk worker should try - according to world-class instructors

1. Standing roll down

If you work at a desk, the chances are you’re familiar with back, neck and shoulder tension. It's why the first move Skinner recommends is the standing roll down, which she says relieves tension whilst creating mobility and alignment in the spine.

“From standing in neutral, bring your chin to your chest and roll down slowly,” she says, adding that we should try to “move each bone sequentially and individually, allowing your back to round down.” She also reminds us that it’s perfectly ok to bend our knees if needed, and that moving slowly is crucial. “Take a few deep breaths into the sides of your ribcage at the base of the stretch before rolling back up the same way,” she says.

2. Seated roll up

From rolling down to rolling up, the seated roll-up is one of Lindsay's top picks.

“The roll up is brilliant for desk workers because it works on both strength and stretch,” the instructor explains. “On the way up and down, you access full-body strength while the stretch forward lengthens the calves, hamstrings, glutes, and lower back muscles.”

For beginners to perfect this move, she advises starting “with knees bent and feet flat on the mat or, with your feet anchored under a strap. Once the abdominals get strong, you can upgrade to straight legs with no assistance anchoring.”

3. The Saw

Our ability to twist is a key marker of mobility; one which Lindsay says can become weak when we sit for long periods of time, or rely on a swivel chair to turn. It’s why she recommends The Saw, which teaches spinal rotation, for all desk workers.

“The Saw recruits the obliques, spinal flexors and extensors to find the twisting action,” explains Lindsay, who says it can be helpful to get the assistance of an instructor to perfect the move. “If you’re self-practising, perform this with the soles of your feet pressed against a wall,” she suggests, “and try to maintain the feet-to-wall connection as this indicates that your pelvis isn’t shifting.”

4. The Mermaid

Lindsay describes this move as a real treat for desk workers, and she’s not wrong. “It’s a perfect side bend stretch for the upper body,” she explains, “as it safely puts the spine into lateral flexion.”

It’s also refreshingly easy to get right, but if you find it uncomfortable to sit with your knees tucked, Lindsay does have a modification. “Either open the angle to place your feet further from your hips or find a chair to practice the bend from a seated position.”

5. Shoulder Bridge

A perfect postural move to counteract the one we sit in all day, Skinner has the shoulder bridge listed amongst her favourites for desk workers. “This exercise allows for a strengthening of the back of the legs, which is great if you haven't had a chance to move around much during the day,” she says. “It also provides a good stretch for the spine, allowing you to focus on alignment and to feel more embodied by moving slowly and with intention.”

Her top tip? “Try to avoid flaring the ribcage or placing pressure on the lower back. Instead, think of engaging your glute muscles and lower abdominals to stabilise.”

6. Single Leg Circles

“This is an absolute must,” says Lindsay, who rates the move for the improvements it makes to our hip mobility. “Sitting creates stiffness which eventually leads to limited range of motion,” she explains, “which makes this circular motion very healthy.”

She warns that it’s easy to skimp on form, however, which is why she recommends starting small. “Concentrate on stabilising the torso against the leg movement,” she says. “The circles can gradually increase in size once this foundation has been achieved.”

If your hamstrings are too tight to keep your leg straight at first, Lindsay says not to worry. “Keep the knee slightly bent and externally rotate the thigh bone to reduce any restriction caused by tightness,” she advises. “In time, you’ll be able to start straightening the leg.”

7. The Swan

“Most desk workers sit in flexion,” explains Lindsay, “so moving the spine in the opposite direction is beneficial. It builds strength in the posterior chain and strengthens the abdominal connection needed to achieve the lift.”

She’s clear that this move requires us to concentrate on our core. “You must work on your abdominal strength,” she emphasises, explaining that a common issue is overextending the neck to achieve the arch. “The best tip is to keep your neck in line with your spine and focus on lifting your chest away from the mat.”

I practiced these 7 Pilates moves every day for a week, and saw huge improvements to my posture, strength and mobility

Days one to three

You should know, I’m a committed morning exerciser - if the workout doesn’t get done before I sit down at my desk, it’s not happening. I’m notorious for promising myself I’ll workout during the 3 pm slump, and by the time it rolls around, I’m making excuses.

But given that the purpose of this experiment is to counteract the effects of sitting all day, I thought it could be the perfect chance to build a new habit. I still chose to run, walk or do yoga first thing (such is my devotion to routine), but I made it my mission to step away from my desk to complete these seven moves every day between 2 and 5 pm.

The beauty is, they don’t take long. Collectively, this whole sequence can be completed in under 20 minutes, even when moving mindfully. From the outset I committed to 10-12 reps of each exercise (6 on either side for the unilateral movements) and made sure not to rush through any of them.

They’re all already familiar to me, so I had a head start, but if you’re new to Pilates I recommend following the above YouTube tutorials before practising each movement. Form really is everything to getting the most out of Pilates, especially for a move like The Saw, where it’s all too easy to move from the pelvis rather than the torso.

The biggest thing I noticed in the first couple of days was how little mobility I had, especially in my spinal rotation. My hamstrings, too, were super tight, and I needed to bend my knees generously in the roll down. To be clear, this isn’t cheating and actually is the best way to start when your hamstrings are screaming at you. The improvements are quick, too - by day three, I could get my legs virtually straight, which was a huge transformation from how the week started.

Days four to seven

By the latter half of the week, I was noticing huge improvements. Not only did I feel stronger practising the moves themselves (my core switched on more readily than it had on day one or two), but I was also much more aware of my posture in the many hours I was at my desk. It felt more natural to sit taller, to regularly twist to release my spine, and I found myself wanting to stand up more to maintain my new mobility.

The roll-up will always be one of my hardest Pilates moves - I have tight hips that always want to take charge when I should be recruiting my core. But the opportunity to practice it daily, within the context of just a few reps rather than a full class, was really rewarding. Being able to focus on form without overloading on volume meant I saw big improvements, especially when I concentrated on my breath. By day seven, I felt much more in control of the move, and my hips were noticeably less overpowering.

In short, this quick sequence really doesn’t invade your life much at all, but punches well above its weight in benefits. I felt stronger, taller and more mobile by the end of the week, and really enjoyed how the combination moved my body in a variety of directions. It feels well-rounded, challenging without being overwhelming, and there’s no doubt it will stay a regular feature in my exercise schedule.

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It's pretty hard to escape step-count culture these days. We're constantly reminded of the benefits of walking more (and for good reason), but somewhere along the way, a helpful health metric seems to have become a daily obligation. And I'm sure I'm not alone in feeling unnecessarily guilty when I miss my step goal.

That's why a growing trend of 'intuitive walking' recently caught my attention. Instead of chasing a number, it encourages you to simply walk according to your energy levels, schedule and how your body feels that day. In other words, movement guided by intuition rather than a smartwatch.

I, for one, am guilty of pulling out my walking pad if my watch reminds me I've had an 'easy' day just to clock up a few more steps. And when I'm on a lunchtime walk, I'll always have my Garmin strapped to my wrist to clock my steps. Which is funny because earlier this year, I actually experimented with running without tracking any metrics for two weeks - and it completely changed my relationship with running. So I wondered, what would happen if I applied the same approach to walking and ditched my step goals altogether?

The timing felt apt. While 10,000 steps has become the gold standard for daily movement, recent research published in The Lancet Public Health identified large health benefits - like lowering the risk of cardiovascular disease, type 2 diabetes, and dementia from clocking between 7,000 and 8,000 steps.

With this in mind, I decided to stop obsessing over step targets and commit to walking intuitively every day for a week to see what happened. I was keen to find out if intuitive walking is backed by science - and whether we really need step goals in the first place. So, I spoke to a couple of experts, then put it to the test myself. Keep scrolling to see how I got on, and while you're here, check out other first-person walking experiments, including a phone sober walk, posture walking,walking at different times of day, and 'awe walks'.

I Stopped Tracking My Steps For Seven Days And It's The Best Thing I've Done For My Daily Walks

What is intuitive walking?

Intuitive walking is exactly how it sounds - walking simply according to how you feel. There's no step count to hit, no ring to close or streak to protect - just movement based on what your body wants to do that day, whether that's a 20-minute stroll or an hour with no route in mind.

And for anyone who's ever felt guilty, that's a bigger shift than it sounds. According to Dr Tracy King, a chartered clinical psychologist, trackers create a simple reward loop in your brain - you move, the number changes, and your brain registers progress.

"A tracker turns walking into a dopamine dose with visible steps along the reward pathway, as every step becomes evidenced," she says.

While that can be useful for building healthy habits, it can create problems when the numbers start to feel like judgment. As Dr Tracy puts it, the healthiest relationship with a tracker is one "where the data informs the body but does not overrule it."

That's really the idea intuitive walking is getting at - it's about checking in with your own energy and mood before you check your wrist.

Can intuitive walking be just as effective as step goals?

It's the obvious worry; if I stop tracking, will I lose the benefits?

Not necessarily, explains Dr Suzanne Hackenmiller, Chief Medical Advisor at AllTrails.

"Tracking can be a really useful tool for accountability, and if it works for you, great. But it's not for everyone, and stepping away from it doesn't mean you'll miss out," she says. "When we get too obsessed with the numbers, we can stop listening to our own bodies."

The key to effective movement is consistency, says Dr Hackenmiller. "Even a short walk outside can improve mood, focus and help to reduce stress. The best routine is simply the one you'll actually stick to."

One thing that Dr King said that struck a chord was that taking a break from trackers and counting steps can actually reduce cognitive load. "Constant measurement asks the brain to keep checking, comparing and evaluating," she explains.

Which is ironic, really. Many of us use a walk to act as a reset during the working day, or decompress after a busy day, but if you're constantly checking your step count, how much are you actually letting your brain switch off?

So, if anything, you might actually gain something from stepping away from the numbers - the ability to trust your own judgement.

What happened when I tried intuitive walking

Days one to three

Before I started, Dr King suggested treating intuitive walking as a series of small experiments rather than an all-or-nothing approach. She told me that some of her clients said that if they don’t have their device or it’s run out of battery, they don’t see the point of exercising. This really resonated with me, as it's the mindset I tend to have - it's rare that I take my watch off.

Instead of ditching technology altogether, I took Dr King's advice and decided not to go completely cold turkey. On day one, I kept my Garmin on, but made a conscious effort not to check my step count.

I failed miserably on the first walk. Less than ten minutes in, I found myself glancing at my wrist to see how many steps I'd clocked. I realised it was out of habit more than anything else.

After that first walk, I decided that if intuitive walking was going to work properly, I needed to fully commit to it and head out without any data to distract me. Otherwise, I wasn't really testing anything.

I won't lie, the first time I walked without my watch, I had to shut that niggling voice in my head that said it was a waste of exercise if I wasn't tracking it. And even reminding myself of that was enough of a reason to tell me that I was part of the step-count culture that had become socially ingrained in us.

My original plan was to take off my watch every time I went for a walk and then put it back on afterwards. But after that first watch-free walk, I realised that wasn't really going to work. I usually head out for a couple of walks a day, and if I put my Garmin back on in between, I'd still have an idea whether I was on track to hit my daily step target.

Intuitive walking isn't about one walk - it's about letting go of the pressure to hit a daily step target. If I put my Garmin back on, I'd still know whether I was on track for the day, so I left it off, and that's when the mental shift started to happen.

Days four - seven

By the second half of the week, I was genuinely surprised at how freeing it felt heading out without any goals or targets in mind. I could completely switch off from reality and the pressure of trying to squeeze enough movement into my day.

What I also didn't expect was how unbothered I felt not knowing how far I'd walked. I'm a bit of a stickler for routine, but one thing I did was listen to my body each day. There were a couple of days when I hadn't slept well, and I felt more tired than usual. On these days I walked less. And the best thing? I didn't feel guilty.

Without a watch, I found myself being more present on my daily walks and paying more attention to what was around me. Interestingly, a Stanford University study found that people who spent 90 minutes walking in nature reported less rumination - the repetitive negative thought patterns that can fuel stress - than those who walked in urban settings. It was a reminder that there's more to walks than the number of steps it racks up.

By the end of the week, I hadn't become anti-step count. In fact, I was missing my watch if I'm honest. But the experiment did make me realise just how often I'd been walking for the number, rather than the enjoyment of it. Taking away the step count didn't make me move any less; if anything, it helped me realise that a walk still counts, even if I don't have the data to prove it.

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You'd have had to have been living under a rock not to have heard of Krissy Cela, one of the most globally renowned personal trainers and fitness entrepreneurs.

The Albanian-born, LA-based entrepreneur first launched her career while studying law in London, sharing gym content online that quickly amassed an engaged and loyal following thanks to her gimmick-free, reliable approach.

Following her online success, Cela launched her first business, EvolveYou, a global fitness platform with one simple aim: to encourage more women to take up strength training and build their confidence in the weights section.

In 2020, she went one step further, launching her now multi-million-pound activewear brand, Oner Active and appointing Zach Duane, the former CEO of Victoria Beckham, to help steer the business. The performance-led brand's ethos is simple: to create workout kit that performs as well during serious training sessions as it does throughout everyday life - think functional, minimal pieces designed with both lifting and looking good in mind.

And since then, both brands have gone from strength to strength: 2025 figures show Oner reported £80.8 million in annual sales, plus a £8.4 million profit for 2024, doubling revenue compared to the previous year.

Cela's aim is simple: to make strength training more accessible, particularly for women navigating confidence, consistency, and long-term health goals. Her school programme, Project Power, sees Cela and team head into schools and demystify weights to young girls; she's adamant to reframe exercise as something empowering rather than punishing.

What makes Cela unique is her unwavering passion for strength training and desire to spread the magic far and wide. Strength training has changed her life, and she's built an entire business empire around sharing that with you. EvolveYou shares plans to make lifting less intimidating; Oner sells clothes that make you feel empowered while doing so; and Project Power gives the next generation the tools to move their bodies without fear.

Below, Cela shares her first Marie Claire Masters piece, centred on why, exactly, strength training is so pivotal in your 30's, 40's, 50's and beyond. She knows first-hand that it should be a non-negotiable in your workout routine, and breaks down how the workout is about far more than just aesthetics; rather, the key to mental strength, hormonal health, and metabolic resilience. Because building muscle is one of the most powerful long-term investments you can make in your body.

Why you should make strength training a part of your weekly workout rotation, according to Krissy Cela

I first discovered strength training while studying law at university, and I immediately fell in love with the empowering feeling that it gave me. I loved it so much that I went on to obtain a Personal Training qualification so I could help more women feel the way that I feel.

Strength training has always represented a determined, goal-oriented mindset and unwavering work ethic; it can also play such a pivotal role in building confidence, plus help to balance/reset your nervous system and clear your mind, all while helping your body be the best it can be. The power of strength training never ceases to amaze me.

Strength training has always made me feel stronger, not just physically but mentally as well. After having my son, being in the gym helped me to regain a sense of routine and to reconnect with myself. Seeing what my body is capable of achieving has always given me confidence, whether that’s in the gym or anywhere else.

Training to enhance both body and mind

I’ve always believed that every woman should strength train to enhance their physical and mental well-being - it’s about building strong bodies and even stronger minds. This is why I started both EvolveYou and Oner Active: to enable and empower as many women as I can to move their bodies.

Strength training especially important for women. When we're young, strength training helps us build a strong foundation by increasing muscle mass, improving bone density, boosting confidence and creating healthy habits that support us for years to come. As we age, strength training becomes even more important because we naturally begin to lose muscle and bone density, particularly during and after menopause. By continuing to strength train, we can maintain our independence, support our metabolism, reduce the risk of injury and osteoporosis, and stay strong enough to do the things we love.

It’s imperative that we encourage young girls to create healthy habits as early on as possible, which is why we introduced our schools initiative, Project Power, in 2023. We know there are so many factors leading to young girls disengaging with physical activity, including body image and puberty, so our mission really is to transform the way that young girls perceive it and empower them to want to move their bodies.

Project Power aims to introduce strength training to young girls by visiting schools nationwide and hosting women-led, women-only workshops with young girls to educate them about movement, strength training and confidence. We also recognise that the cost of activewear can be a barrier to entry for a lot of girls and their families, so at each of these workshops, we provide the girls with kits of free suitable activewear (a sports bra, T-shirt and leggings), which will support them as they grow. To date, we’ve hosted over 4,500 workshop participants and gifted our activewear kits to over 18,000 teenage girls.

Feeling empowered > fear of getting “bulky”

The biggest myth about strength training is the trope that women who lift weights are bulky and ‘masculine’. Nonsense. A woman who lifts is strong, and while strength looks different for every body, strength is undeniably and universally beautiful.

Thankfully, I think people are starting to move away from this narrative. While historically, women were told that strength training and lifting heavy was reserved for bodybuilders and that low-intensity movement and cardio were more effective ways of maintaining a ‘feminine’ figure, social media has given us clear, tangible examples of the real impact and results that strength training can have on the body.

One of the most powerful things about strength training is that it shifts your focus from how your body looks to what it can do. As you progress in your training, you start to appreciate your body for its strength, resilience, and capability rather than just its appearance.

Moving your body should never be about shrinking yourself. It’s about feeling stronger in who you are and what you’re capable of, whatever that may look like.

If you feel nervous walking into the weights section, know that your first time in the weights section can be terrifying. That said, doing anything for the first time can feel intimidating, and as corny as it might sound, the key really is remembering that you’ve done the hardest part - showing up for yourself. Gym-timidation and nervousness are so real, especially for women.

Moving your body in a way that works for you

I’m a believer in moving your body in a way that fits your lifestyle and is something you can stay consistent with. That said, for women looking to build strength and see noticeable benefits, I’d recommend aiming for around three strength training sessions per week.

Combined with a balanced, nutritious diet, three sessions can be enough to improve strength, increase muscle mass, boost energy levels, and support overall health. Consistency is far more important than doing the perfect workout plan, so finding a routine that you genuinely enjoy and can maintain long-term is key. I personally have really been enjoying mixing low-intensity movement with my strength training program, and I feel the most confident I've ever felt.

Mastering a handful of fundamental strength-training exercises can provide a strong foundation for lifelong fitness and overall well-being. Squats, deadlifts, lunges, rows, push-ups, and core stability movements help develop strength, balance and stability while supporting healthy bones and making everyday activities easier.

Getting started - wherever you currently are

There is no fitness level you need to reach before you begin. Strength training is for everyone, and every single person in the gym started somewhere. Don’t put pressure on yourself to walk into the gym and lift the weight you’re seeing other people lifting on Instagram or TikTok; it’s your own journey, and progress looks different for everyone.

Focus on building confidence, proper form and technique and remembering to celebrate the small wins along the way. Starting at the lower end of the weight rack and working your way up will be one of the most rewarding feelings. Continue showing up consistently and trusting the process.

Girl, pick up those weights and start lifting!

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I was in my early 20s when I first experienced the power of strength training firsthand. I was working at Women’s Health magazine and was tasked with learning to deadlift for twelve weeks at a CrossFit-style gym with a personal trainer.

I’d always been into movement, but found the concept of weights pretty terrifying before that. Most of the gyms were male-dominated spaces, and the gym plans were male-specific, too; plus, I’d grown up in a generation terrified of weight training making you “bulky” and determined to typecast muscle mass as “non-feminine.”

Thankfully, most of the stigma has shifted in recent years: numerous and extensive studies have proven time and time again how pivotal strength training is not only for muscle mass, bone density and overall wellbeing, but healthy ageing, too. One large study published in the British Journal of Sports Medicine found that people who participated in muscle-strengthening activities had a 10-17% lower risk of all-cause mortality, as well as a reduced risk of cardiovascular disease, cancer and diabetes.

Speaking from personal experience, strength training has changed my life. After a twelve-week induction in my early twenties, strength training became a non-negotiable part of my weekly routine, and I'd head to the gym at least once a week to build strength, move my body and support my mental wellbeing.

That said, in recent years, I was definitely plateauing from a lack of structure. While I enjoyed heading to the gym and moving through whichever compound lifts or mobility exercises took my fancy, I knew it wasn't the most productive approach. Plus, as a runner, I wasn't targeting the muscle groups so essential to efficient, injury-resistant running; rather, maintaining a general baseline.

So when Run Coach and Founder of female running collective PASSA, Lillie Bleasdale, offered me the chance to follow a three-month, female-specific strength training programme designed to complement my running, I jumped at the opportunity. A 2:54 marathoner herself, she founded the company with one simple aim: to support women through every stage of their running journey and to offer a holistic approach to performance.

I loved that Bleasdale had built a pretty game-changing female-only online coaching model, but also that her entire approach centres around balancing your training alongside the demands of being a woman. “We recognise that women aren’t simply smaller versions of men; factors such as menstrual cycles, pregnancy, postpartum recovery, perimenopause and menopause can all impact training, recovery and performance,” Bleasdale shares when we chat. “We also work with women navigating conditions such as endometriosis, PCOS/PMOS and adenomyosis, helping them train in a way that supports their bodies, rather than fights against them.”

Bottom line? “We want training to enhance their lives, not become another source of stress.”

So, could a more structured approach unlock performance gains that years of inconsistent gym sessions had left on the table? Over the course of three months, I worked with Bleasdale day in, day out. Below, I share my story and why I think trying your own female-focused strength training plan could be transformative for not only your running, but your general life. Don't miss our guides to the best strength training moves for runners and the best Pilates moves for runners, plus our guides to running advice for beginners, how to run a mile without stopping and how to run faster, here.

My three-month strength training journey

Getting set up

I check in with Bleasdale for the first time on a video call to discuss my goals, timeframe, and lifestyle, alongside current training load and previous injuries. The chat was informal but detailed; Bleasdale wanted to paint a full and complete picture before cracking on with programming. “The first thing we always do is look beyond race goals and understand the athlete sitting in front of us,” she shares.

For me, my aim was simple: I wanted to get strong ahead of the Boston Marathon and to gain expert insight into the best workout plan and moves to injury-proof my body and support it over both the training block and distance. That said, I also have a demanding 9-5, and knew I needed a sustainable plan that I’d be able to stick to week on week.

Bleasdale was really reassuring on this front, and told me that for most marathon runners, particularly those balancing work and life commitments, one or two high-quality sessions deliver the best balance between adaptation and recovery. “It’s enough to build meaningful strength, resilience and running economy without creating excessive fatigue that compromises key run sessions,” she explains.

At PASSA, they view strength training as part of the overall training load, rather than something that sits separately from their running - a common mistake that many runners fall for.

On the type of strength you’ll need to build for Boston specifically, Bleasdale had done her research. “The course is famous for its challenging downhills, which place huge demands on the quadriceps,” she explained to me. In training, that translated to significant amounts of quad-dominant work, progressing heavy strength-focused lifts into higher-volume, more marathon-specific endurance work as race day approached.

A typical strength session

Following our onboarding call, Bleasdale sent me some simple instructions to download and set up their dedicated strength training app, Everfit. Each week, following a weekend check-in and progress update, she’d upload my workouts: a Tuesday morning session and a Thursday morning session.

While the movements and phases varied over the course of the block, the basic structure was the same:

• The mobility and dynamic movement: Five to ten minutes designed to improve movement quality and activate key muscle groups.
• The main section of the workout: Which centred around one primary compound lift. “This was the ‘hero lift’ of the session and typically involved a squat, deadlift, leg press or another large movement pattern that allowed us to build meaningful strength,” shares Bleasdale. (She often paired these with core exercises to maximise efficiency, too).
• The accessory work: Usually organised into supersets or tri sets. “This is where much of the running-specific work took place,” she explains. “We incorporated unilateral lower body exercises, calf strengthening, rotational and anti-rotation core work, balance exercises and plyometric drills.”

She explained to me that there isn’t one “magic” exercise for strength improvement or injury prevention; rather, it's the benefit of a balanced programme. “For runners, we want to ensure six key movement patterns are consistently represented: a squat, a lunge, a hinge, a calf strengthening exercise, a core exercise and a balance-based exercise,” she shares. Throughout my programme, this looked like heavy squats and deadlifts for overall strength, split squats and Bulgarian split squats for unilateral control, calf raises for lower leg resilience, Pallof presses and side planks for core stability, and plyometric exercises such as pogo jumps, box jumps and broad jumps to improve force production and tissue resilience.

The overall goal was simple - every exercise needed a purpose, and every session needed to contribute towards making me a stronger, more resilient marathon runner.

How does a female-specific strength training journey differ?

Good question. As Bleasdale explains, “Female-specific coaching isn’t about creating a completely different exercise list for women - rather, about understanding the individual woman in front of you and building a programme that reflects her physiology, circumstances and goals.”

At PASSA, every plan factors in a woman’s menstrual health, hormonal changes, previous pregnancies, medical conditions, injury history, lifestyle demands, stress levels and recovery capacity. For the first time in my life, a coach asked me about my menstrual health and health conditions - something simple, but often overlooked. Bleasdale then paid attention to how consistent strength training could support my PCOS/PMOS management and checked in on my symptoms over the course of the programme.

My strength training journey: Phase one

The training block had three distinct phases, with the first five weeks focused on building maximum strength through heavy compound lifts such as front squats, trap bar deadlifts and deadlift variations. Alongside that, a big focus was on getting me comfortable with the gym equipment. As Bleasdale put it, I had a solid strength-training background and the foundations were already there, but I did lack confidence and a structured strength training routine.

Each workout, I’d film my movements and send them to Bleasdale for review. She’d then send detailed feedback, gradually challenging some of the limits I was subconsciously holding. “Week after week, she realised she was capable of lifting significantly more than she thought,” Bleasdale shares.

One of the most rewarding aspects of the block, for both Bleasdale as a coach and me as a client, was seeing the confidence grow. By the third week, I was moving through more complex compound moves (front foot elevated split squats, I’m looking at you) with relative ease, and felt settled into my new routine.

While the step up to two more workouts a week alongside my runs was definitely noticeable, Bleasdale was always on hand to help me organise my calendar and slot in my movement even when my week was busy, or I was travelling for work - a level of coaching that seriously encourages accountability and which I found incredibly motivating. My strength training workouts were no longer about whether I could fit them in, but when I'd be doing them.

Perhaps the biggest surprise during this first phase was how quickly the sessions stopped feeling intimidating. Walking into a weights area can feel overwhelming, particularly as a woman. But repetition builds familiarity and, in turn, confidence. My sessions felt purposeful, rather than daunting, and I noticed a shift in my mindset as much as my physical strength.

Phase two:

Come week five, and we'd entered a new phase: a six-week maintenance and hypertrophy phase where the focus shifted slightly towards running-specific resilience, unilateral strength and managing fatigue. Mixing things up kept the programme interesting and meant I looked forward to my sessions; I was challenging my body in new ways again, rather than going through the motions.

Single-leg work became more prominent in my workouts, helping to address the imbalances and weaknesses that often creep into a runner's training. I liked that these exercises felt more transferable to running itself, and demanded balance, coordination and stability with every session. Rather than simply lifting heavier weights, I was learning how to generate force efficiently and control my body under fatigue.

I was pleasantly surprised at how quickly my body adjusted to the training load; I was tired, but I felt physically fitter and like my body was recovering more easily, too. Bleasdale observed this as well: “Sessions that initially created fatigue quickly became manageable, allowing us to progress load, complexity and challenge while maintaining overall freshness.”

During this point of my training block, I ran the Reading Half Marathon as a training race, coming away with a 1:28 personal best and, perhaps more importantly, feeling stronger than I ever have before over the half marathon distance. While it's impossible to attribute this performance to any one factor, I noticed a distinct difference in how capable I was of maintaining form when fatigue set in, and I was able to kick in the later stages of the race when I’d previously faded.

My strength gains were becoming evident outside of the gym, too. Hills felt less taxing, fast sessions felt smoother, and I felt stronger even as my mileage increased. As a runner, that's the ultimate goal: not dramatic overnight changes, but the gradual accumulation of resilience that makes training feel easier and more enjoyable.

Phase three:

For the final few weeks of the training block, I entered a taper phase, prioritising mobility, movement quality, light strength work and low-level plyometrics. “This keeps the body feeling sharp while allowing fatigue to dissipate before race day,” Bleasdale explains.

Although the volume and intensity of the gym work reduced, the sessions still had a clear purpose. The focus shifted away from building fitness and towards arriving at race day feeling fresh, confident and ready to perform. Mobility drills, explosive movements and lighter strength exercises helped maintain the adaptations we'd built over the previous months without creating unnecessary fatigue.

What struck me most during this phase was how calm, confident, and excited I felt for race day. All of my hard work had led up to this point, and I felt like a different person; Bleasdale had helped me to get to race day not only feeling the physically strongest I’d ever felt, but the mentally fittest, too. The months of consistent strength work had given me tangible evidence of progress, not just in the numbers I was lifting, but in how I moved and carried myself as a runner.

Come race day, I surprised even myself, running a 3:08 marathon and feeling by far the strongest I’ve ever felt during a marathon. Bleasdale is undoubtedly to thank: her unwavering support and belief in me made me a stronger runner, athlete, and woman, too.

On the fence about trying your own female-specific strength training plan? Trust me on this one - you won’t regret it.

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If you're prepping for a race, you'll know that the week before the big day can be a weird experience. You've clocked up the miles, your training plan is complete, and now you're suddenly told to do less - less running and more resting.

But when those pre-race nerves creep in, this is perhaps why more and more runners are turning to a shakeout run the day before race day. The short, easy run has long been a staple among elite athletes, but it's increasingly becoming part of recreational runners' routine, too.

Scrolling through TikTok before I recently ran a half marathon, my FYP was full of runners heading out for a few easy miles, claiming it helps them feel looser, calmer and more prepared for race day.

And there may be some science behind it too. This 2023 review published in Sports Medicine found that endurance athletes tended to perform best when they reduced training volume while maintaining training frequency during a taper period. While that doesn't prove shakeout runs improve performance, it does suggest there may be some benefits to keeping some light movement in your routine before an event.

This got me thinking: does every runner need to do a shakeout run? I spoke to two running experts to find out what exactly a shakeout run is, the benefits it may offer, and when you're better off resting instead. And while you're here, we've got plenty of running-related content, including the running boom, running tips for beginners, marathon training tips, how to run faster and how to run for longer.

Try This 10 Minute Pre-Race Habit To Transform Your Time

What is a shakeout run?

A shakeout run is a short, easy run completed in the 24 to 48 hours before a race that typically lasts anywhere between 15 and 30 minutes and should be done at a comfortable, conversational pace.

"Think of it as a final systems check," says Lillie Bleasdale, Founder & Head Coach of online women's run coaching collective, PASSA. "It allows runners to loosen up after travelling, sitting for long periods, or simply easing back into movement during the taper period. It can also help maintain a sense of normality and routine in what is often a highly emotional and nerve-wracking few days before a big race."

As Bleasdale puts it, at this stage all of the hard work has already been done. "Instead, it’s about helping the body and mind feel prepared for race day."

When it comes to a shakeout run, there's no one-size-fits-all approach. The key is keeping the effort easy enough so you finish feeling refreshed rather than exhausted. If you're breathing hard or treating it like a workout, chances are you've gone too far.

What are the benefits of a shakeout run?

1. It improves circulation and warms the muscles

The most immediate effect a taper run will have is on circulation and muscle temperature, says Rebecca Bossick, physiotherapist and co-founder of One Body LDN.

"Running, even a light jog, raises your heart rate and body temperature enough to push oxygen-rich blood through tissues that may have been sitting relatively static during the taper."

Bleasdale agrees. Physically, one of the biggest benefits is simply getting the body moving. "A short, easy run can increase blood flow, gently activate the muscles and help reduce feelings of stiffness without creating any meaningful fatigue."

As the muscles warm, they become more pliable, which is why runners often feel noticeably looser and more fluid after a shakeout.

2. It helps with taper legs

One of the most common complaints in race week is the sudden feeling of heavy, sluggish legs, despite reducing your training and focusing solely on recovery.

According to Bossick, this is generally a normal response to tapering, rather than a sign that something is wrong.

"In most cases, it's usually a good sign rather than a worrying one, reflecting how the body is responding to the sudden drop in training load," she says.

This happens because when training volume drops, your muscles begin replenishing their glycogen stores, Bossick explains. "Glycogen binds with water when it is stored, and that extra fluid is what makes the legs feel heavier than usual. This is normal, and it happens because your body is restocking its main fuel source ahead of race day."

A short shakeout run can help counter this feeling by gently reintroducing movement, supporting circulation and helping your body feel more 'switched on' ahead of race day.

3. It helps your body feel ready to run

There is also a neuromuscular element to a shakeout run, which in essence means how efficiently your body remembers to run.

After a taper, when training volume drops, runners often describe feeling flat or 'uncoordinated ', as the body hasn't been moving to its usual rhythms.

"A short shakeout helps reestablish these movement patterns without depleting the fast-twitch fibres you will need on race morning, which is why 15 to 20 minutes at a leisurely pace tends to be the sweet spot," says Bossick.

4. It calms pre-race nerves

Bleasdale argues that psychologically, the benefits can be even greater. The final few days before a goal race can bring a lot of nervous energy; many runners start questioning their fitness, overanalysing race strategy or convincing themselves they’ve somehow lost fitness during the taper.

"A shakeout run provides reassurance," she says. "It allows athletes to reconnect with their body, remind themselves that they feel strong and capable, and channel some of that nervous energy into movement. For many runners, they finish a shakeout feeling calmer, more confident and excited to race."

Ultimately, the biggest benefit to a shakeout run is often confidence, says Bleasdale. "When athletes arrive at the start line feeling physically prepared and mentally settled, they’re far more likely to perform at their best."

This can be backed up by research published in the Sports Medicine Journal, which found a single bout of exercise can improve mood and reduce stress and anxiety responses. This may help to explain why runners often report feeling calmer and more settled after a shakeout run.

What are the biggest mistakes runners make when doing a shakeout run?

The most common mistake Bleasdale sees is runners treating a shakeout run like any other training session.

"The most common mistake is turning the shakeout run into an actual workout," she says. "Many runners start with good intentions but then find themselves running too fast because they feel fresh after the taper. The purpose of a shakeout is not to test your fitness or squeeze in one final training session."

The instinct to do more can be counterproductive. Nothing you do in the final 24 hours before a race will make you fitter, but it can make you more fatigued.

Another mistake is making the run too long. "A shakeout should leave you feeling better than when you started. If you’re finishing the run tired, you’ve likely done too much," says Bleasdale.

It's also easy to fall into the mindset that a shakeout run is essential, when in reality it's not necessary for everyone. If travelling logistics, race timing or personal preference mean it doesn’t happen, it’s not something to panic about. "The best pre-race routine is always the one that leaves you feeling relaxed and confident."

Bossick adds that one of the biggest mistakes is introducing anything new during race week. "The golden rule of race week is to change as little as possible, so the eve of a marathon is the worst possible time to introduce a session your body isn't used to."

Whether that's a shakeout run, new running shoes or a different fuelling strategy, this is generally the time to stick to what you know.

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I first became aware that people viewed muscular women differently during my teenage years, especially when taking photos.

Interestingly, I wasn’t even conscious of how I looked until other people started asking me questions like, “Do you get picked on because you’re muscular?” or saying things like, “Your arms look like a man’s.” It genuinely wasn’t something I thought about because when you’re training, all you care about is giving everything you’ve got in the session. Of course, as a result of hours and hours of training, muscles formed, and they served the purpose of helping me run fast.

What stood out to me was the difference in how men and women were encouraged to present themselves physically. Guys would do a quick set of press-ups before photos to make their muscles look bigger and more defined, and everyone would hype them up for it. Meanwhile, I’d be told to “relax” so my muscles looked softer and more feminine in pictures.

That stuck with me because kids and teenagers absorb what they’re told. We grow up hearing these ideas about how women are “supposed” to look in order to be attractive, soft being one of them. But as the years went on and the comments about my appearance increased, I started questioning where that mindset even comes from.

Is it that some men are intimidated by muscular women? Does strength challenge traditional ideas of masculinity, being the protector, the provider, the “strong one”? In today’s society, providing and protecting often falls more on financial stability than muscle size. So with that understanding, women should be free to have muscles or not: it has no impact on traditional roles.

For those of you who don't know me, I'm Desirèe Henry, an Olympic sprinter, elite athlete and health expert specialising in performance, wellbeing and mindset. I'm passionate about empowering women to build strength, confidence and a positive relationship with their bodies - and below, I share the many reasons you should believe that strength is sexy, sophisticated, and most of all, feminine.

Feeling pressure to make yourself “smaller"

I've felt pressure to make myself appear smaller, softer, or more traditionally feminine despite my body being built for performance, especially when I was younger.

When I’d go out with friends, I became really self-conscious about my arms, to the point where I always felt like I needed a cardigan to cover up. Looking back now, it’s sad because my body was literally built through hard work and dedication, but at the time I was worried about appearing “too much.”

As I got older, I had to stop myself and think, “Wait… you’re an athlete. Why are you hiding?”

What helped was realising that most of the comments I received from women were actually positive. Women would literally come up to me saying, “Your arms look amazing,” and although I’d smile and accept the compliment, internally it felt like I was healing a younger version of myself at the same time. Like one side of me was finally saying, “See? People do love this part of you.”

I also realised there’s something powerful about stepping out confidently in your own body.

When it comes to dating and the so-called “male gaze,” authenticity matters more than anything. If showing your arms or embracing your body filters out people who are intimidated by confident women, good. It allows you to attract people who genuinely like you as you are.

And that’s freeing. Because muscles don't make you less feminine.

Your body as part of your identity

My relationship with my body has significantly evolved from seeing it purely as a performance tool to embracing it as a source of confidence and identity.

I can laugh about it now because when I’m planning outfits, I’m actually thinking, “How can I show my arms more?” - something younger me would have cringed at the thought of.

Your body becomes part of your identity and presence. When I walk into places, arms glowing, people instantly become curious. They ask what sport I do or how I train. It becomes a conversation starter, which helps when entering spaces where I may not know anyone.

With age, I've developed a much deeper level of confidence and ownership over myself.

When you’re younger, you focus heavily on performance and results. But as I’ve gotten older, I’ve realised my body also tells a story. It reflects discipline, resilience, consistency, and years of hard work. That’s something I’m proud of now, rather than something I feel I need to downplay.

So now when I get dressed, the focus isn’t to shrink myself; it’s to embrace myself.

Being different doesn't make you less worthy

I always laugh a little when someone says, “I want to start lifting weights, but I don’t want to look masculine.”

People think that level of muscularity happens overnight. It doesn’t.

Truthfully, the level of strength and muscle I’ve built has taken years of elite-level training, consistency, discipline, recovery, nutrition, and lifestyle commitment. This is literally my profession. Most people are not accidentally waking up looking like an Olympian because they picked up some dumbbells twice a week.

As someone who also personal trains people, I’d say don’t let fear stop you from becoming stronger. Strength training improves so much more than appearance. It builds confidence, discipline, posture, energy, and overall health.

At some point you have to stand up for yourself and ask, “Do I like what I see when I look in the mirror?”

Because that’s what matters most.

Not everyone is going to find the same things attractive, and that’s okay. Being different doesn’t make you less feminine, less beautiful, or less worthy.

Also, body change is gradual. At any point in your journey, you can stop and proudly say, “I’ve reached my goal.” Results take time - that’s the beauty of progress.

I’d encourage women not to live in fear that one day they’re suddenly going to wake up looking completely different overnight. And I’d also ask, is the fear actually about how you feel about yourself? Or how you think other people might perceive you?

Misconceptions about strength training and femininity

One of the biggest misconceptions is that strength training automatically makes women unattractive or “too big.” Another is that abs are somehow masculine.

But why?

Strength training can actually enhance shape, posture, confidence, and the way you carry yourself. A lot of women’s “body goals” are actually physiques that can be built in the gym: small waist, firm glutes, toned arms, better posture.

I understand women can have very different insecurities, but I’ve never personally found muscles to negatively affect my dating life.

My goal in life is to be happily married one day, and my mindset has always been: I only need one person out of billions to truly love me for who I am. Not ten thousand. Just one.

Thinking that way removes so much pressure; I want more women to feel relieved from that pressure, too.

It allows you to live for yourself, instead of constantly trying to fit into what you think other people want. Imagine pretending to be someone else just to attract someone, then feeling like you have to maintain that forever. That sounds exhausting.

So my advice is simple: come as you are. Muscles, no muscles, sporty, quirky, feminine, strong. Just be you.

Slow but impactful change

That said, things are changing - slowly but surely. A great example is Ilona Maher, who rose to fame during the 2024 Olympics (she was also a Marie Claire UK cover star in 2025). A huge part of why people connected with her was because she openly embraced both sides of herself. Her content celebrated how physically strong she was on the rugby field while also showing her personality, humour, femininity, and confidence off the field.

She wasn’t trying to shrink herself or make herself more “palatable.” She was fully owning who she was, and people loved her for it.

More women are now seeing strength as empowering rather than something they need to hide. I also think when we see people online or even in person who are just so comfortable within themselves and so self-assured, there’s a part of us that thinks, “Wow, I want to feel like that too.”

It’s refreshing. It almost gives other women permission to be bolder and more confident within themselves too. That’s the ultimate level of self-love and acceptance.

Bottom line? Love yourself first.

Look in the mirror and hype yourself up before anyone else does or doesn’t.

There honestly should be a law that makes sure we hear that every single day, but if nobody has told you today, then let me be the first to say it: You are beautiful!

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It's not only athletes that require some serious recovery after exercising—even shorter runs or studio classes can leave anyone with sore muscles that require TLC. Taking care of your body post-workout is just as important as how you prepare for the exercise itself, so having recovery tools that really work on hand is essential.

"The recovery tool market has seen a massive surge over recent years, and it likely will continue to grow. However, it’s important to remember that the academic evidence shows that a hierarchy still exists for recovery, sleep, nutrition and training load. These are then complemented by the tools," highlights Arj Thiruchelvam, running coach and Performance Physique founder with over 20 years' experience in elite sport under his belt.

Taking care of your body around the clock is key to success, but recovery tools can be the cherry on top of a holistic wellness routine. From workout leggings that improve blood flow to acupressure mats, massage guns, and even smart compression tech, these small investments can improve DOMS, help you to unwind after working out, and give your fitness routine extra longevity.

As well as getting several of Thiruchelvam's expert tips, Marie Claire UK's Senior Health Editor and ten-time marathoner, Ally Head, has shared her favourite wellness tools for her rigorous workout schedule—particularly in the run-up to marathon season. Without further ado, these are the highly recommended products and spring wellness tips to kick off with.

Best recovery tools: Quick shopping links

• Compression leggings: £39.99 at Amazon
• Foam roller: £13.99 at Amazon
• Massage gun: £199.99 at Amazon
• Epsom salts: £6.21 at Amazon
• Acupressure mat: £70 at Cult Beauty

Compression leggings

"Compression leggings/sleeves should be worn immediately after the exercise that caused the muscle soreness and the benefits become greater between 12 – 48 hours post exercise. Whilst it’s unknown how long compression wear should be worn, it appears at least 60 minutes is required with an average pressure of 10-20 mmHg (you’ll find this on some product labels), (Marqués-Jiménez et al., 2016). I recommend Skins Compressive Tights, Series 5. Although not medical grade, this offers SKINS’ highest compression tight. This brand has been my go-to for tights over the years, with great build quality and fit." - Arj Thiruchelvam, running coach and Performance Physique founder

Foam rollers

"Foam rolling, the long standing tool to aid athletes, offers high levels of research (Meta Analyses and reviews) to support its effectiveness. It’s been shown to have moderate increases in range of motion and reductions in muscle soreness. Certainly a good tool to have available for both warm-up and recovery. (Esma Dana et al., 2025). Foam rollers are freely available and there are no real standouts. Personally I like hollow foam rollers because they are slightly more rigid and firmer than traditional products." - Arj Thiruchelvam

Massage guns

"Percussion guns, often referred to as massage guns, do have some evidence behind them although there are still mixed results as a whole. The main improvements are small but appear to improve range of movement, flexibility and reduce pain, stiffness and muscle soreness. It’s well worth considering and may just have a psychological benefit that will aid your next run during a busy marathon period. (Buoite Stella et al., 2024). Theragun / Theragun Pro is considered one of the two industry leaders with a range of variety in their product line, but it is classified as a percussive device rather than just massage grade. This has a greater tissue reach than some of its competitors." - Arj Thiruchelvam

TENS machine

"The final gadget in my recovery toolbox is the use of a TENS machine. The evidence shows that pain and fatigue can be reduced, as well as some improvements in muscular strength. It’s most widely viewed within short term recovery rather than making long-term changes. Powerdot 2.0 has been the smart TENS device I’ve used both personally and with some of my athletes. The main reason is convenience, it takes the thinking and planning out of its use and therefore you’re more likely to use it regularly." - Arj Thiruchelvam

Epsom salts

Epsom salts are my most recommended recovery tool for several reasons, but mainly because of how well they work. I am always achey the day after a Pilates or spin class, often struggling to walk down stairs or sit in my office chair without pain. But when I have an Epsom salt bath after my workout, I wake up the next day feeling brand new—zero DOMS. I'm a bath lover anyway, so the chance to unwind and do good for my body is always welcome. But considering how cheap bath salts are, and the results they provide, it's a no-brainer investment. This formula in particular is supercharged with magnesium for extra muscle soothing benefits.

Compression boots

"I first tested these after my 2021 Boston Qualifying London Marathon, and let me tell you, they were a godsend for sore, most-marathon legs. Now with a more advanced model and developed technology, the boots use a patented Pulse Technology and seven levels of compression, and have been scientifically proven to boost circulation and efficiently move fluids. Not following? At their simplest, they boost recovery and ease muscle soreness. They're certainly an investment, and at present, mainly used by professional athletes. That said, if you're really into your wellness and recovery, they'll only be a good at-home investment." - Ally Head, Senior Health Editor

Acupressure mat

"After using this acupressure mat I immediately noticed the difference made by a high-quality design over a more affordable one—and my body reaped the rewards. According to Bed of Nails founder Carina Tannenberg, this acupressure mat is designed with more nails than most other similar brands. More nails means your weight is distributed more evenly, which not only makes it more comfortable, but also provides a more effective treatment triggering more acupressure points. I definitely saw an improvement in my sleep and tension when I started using this regularly, which in turn makes my body feel so much better for workout sessions by reducing soreness and giving me more energy." - Valeza Bakolli, Health Contributor

Cold water therapy

"Cold water immersion and the alternating cold-warm water protocol has also been shown to be effective at reducing muscle soreness and perceived fatigue, but there is a strong caveat here. It’s also been shown to reduce or almost entirely blunt adaptation to training. What this means is that your training isn’t as effective and therefore this type of recovery should be limited to tournament like scenarios where there are several races or competitions within a few days, or when fatigue and soreness is simply not manageable (Choo et al.,2022)." - Arj Thiruchelvam

Perhaps one of the more unexpected trends to come out of recent years has been the rise in hiking gear for everyday wear, particularly in the world of footwear. But the beauty of the best trail running shoes, in particular, extends far beyond their looks—they're also highly technical designs that will support you on uneven terrains for running, hiking, and more.

They're not just for athletes, either. I regularly turn to my pair of trail running shoes for things like festivals, camping, lengthy walks on bumpy ground, and they're ideal for runners who like to go off-piste too. Combining style with substance, they tick countless boxes.

However, there are several things to know before investing in your next pair of trail running shoes, according to the experts. Charlotte Fisher, a British ultra-runner who has been selected as one of Snap Fitness’s Grassroots to Greatness athletes, has shared some of her favourite trail running shoes that she relies on for her races and training. Widely seen as one of the UK’s rising talents in ultra-trail running, it's safe to say she knows exactly what makes for a reliable pair of trail shoes.

It also pays to be aware of how running on uneven surfaces can impact your foot and leg health. Gabrielle Conroy, Podiatrist at Pure Sports Medicine, focused on sports-related lower leg disorders, has shared exactly why investing in specially designed trail shoes is important, as well as the key design features to look out for when shopping.

Plus, I've sought recommendations from runners on the Marie Claire UK team, and included my own favourite pair of trail shoes below. From hiking boots for all terrains to lightweight designs to style with running sunglasses throughout spring and summer, these tried and tested pairs are running accessories you'll thank yourself for investing in.

Best trail running shoes: Quick shopping links

• Best for summer: £220 at Hoka
• Best for winter: £170 at Hoka
• Best hybrid: £170 at Merrell
• Most comfortable: £150 at On
• Best everyday: £185 at Salomon
• Best lightweight: £150 at Merrell

Why is it important to wear trail running shoes?

"Trails can consist of a wide range of surfaces that are often uneven and can include tree roots or loose impediments. Therefore, trail running shoes are designed with greater grip and deeper lugs, whereas standard running shoes prioritise cushioning and weight saving," explains Conroy.

"It is important that the shoes have tougher soles and a protective toe cap to protect from debris on the ground. Due to this, they are typically heavier than traditional running shoes.

"While it is recommended that the athlete completes a gait analysis before choosing any running shoes, this is even more critical for trail shoes as trails often include steep inclines or declines where ill-fitting shoes are more likely to result in foot abrasions or blisters," Conroy says.

What should someone look out for when shopping? 

"A solid sole, good grip and traction, firmer heel counter and a comfortable toe box are probably the most important factors to consider," says Conroy. "However, when selecting trail shoes, it is worth considering the kind of trails that will be encountered and whether a waterproof / Gore-Tex shoe would be beneficial."

Best for autumn/winter

"Through autumn and winter, when the trails are wet, muddy and unpredictable, I rely on the Hoka Mafate 5. They give me the stability and grip I need to stay confident on technical terrain." - Charlotte Fisher, ultra-runner

With more cushioning and protection than other models, the Mafate 5 are ideal for difficult conditions. The Rocker Integrity Technology maintains control and protects from trail debris with an optional ankle gaiter, and the springy foam inside the shoe absorbs impact that trails might throw at you.

Best for spring/summer

"In spring and summer, when the trails dry out, and you can pick up the pace, I switch to the Hoka Tecton X3. They’re incredibly comfortable and feel fast over long distances." - Charlotte Fisher, ultra-runner

Carbon-plated for propulsion on trails, these Hoka shoes boast a seriously technical design. With winglets for stability, two layers of PEBA (the brand's lightest, most resilient compound) in the midsole, a Vibram® Megagrip outsole for better traction, and a dynamic vamp with plenty of room for feet to move. Best of all, they're extremely lightweight but will keep your feet well-padded on rocky paths thanks to the durable upper.

Best hybrid

"I did a 10-mile hybrid hike/run the first time I wore these shoes, and they felt as comfortable as the pair I’ve been wearing for over three months. There was a snug fit all the way to my heel so my feet didn’t slip around, but still enough room to wiggle my toes. The tongue also stays securely in place.

"The incredible Vibram Megagrip sole kept my footing confidently secure over rocks, roots, and wet ground, but I love that the pair still weighs less than my usual road running shoes—even with an integrated rock plate at the front to protect your toes on tricky terrain.

"Trail shoes can sometimes look functional, but I've happily worn the Agility Peak 6 for brunches in the city post-run after leaving the trails. I felt that the Peak 6 has less bounce and shock absorption when running down hills, but it’s a true trail runner that you can wear out and about after your adventure. Top tip: I’d recommend going up a half size to accommodate cushioned running socks. The toe box is on the narrower side, but felt spot on for my thin feet." - Lauren Scott, Senior Audience Development Manager

Best everyday

I don't own a huge amount of practical footwear, so my pair of Salomons comes with me everywhere when I need something reliable and weather-appropriate. Most recently, I wore them to battle against the snow in Iceland, and they worked a treat on icy paths and while walking through the national park. They fit perfectly true to size, and I love that they're fastened with a pull cord for easy wear and removal. Although not designed with technical features for hardcore trail runners, they're a brilliant option for more casual trail hikers.

The current model has been updated from a trail running shoe to be more city-appropriate, but that doesn't mean they don't still perform brilliantly on rocky terrain. I've worn these for hikes and jogs on bumpy surfaces, and they have held up perfectly, absorbing shock and providing enough cushioning underfoot. Best of all, they're waterproof—meaning mud, rain, and snow are no match. They're also sleek enough to wear casually, making them the ideal everyday trail shoe to have on hand when you need them.

Best lightweight

"These are my go-to hiking shoes. They have a very strong grip, waterproof material, and breathability—not to mention they're seriously comfortable. They're surprisingly light, while still offering good arch support in-shoe. If you're someone who doesn't like seriously chunky or heavy boots or likes travelling lightly, I'd go for these. Similarly, if you're prone to injury, they're ideal—they're light so won't cause you to overpronate or overcompensate, while also offering advanced support and functionality." - Ally Head, Senior Health Editor

Most comfortable

On is renowned for its footwear, so it comes as no surprise that the Cloudsurfer Trail 2 ticks almost every box for what makes a good trail runner. They're designed for shorter runs on non-technical terrains, meaning they're ideal for those who do regular local running stints. The brand's CloudTec Phase™ cushioning system is engineered for trail runs, so these are seriously comfortable. Plus, the Missiongrip™ rubber outsole offers the grip and traction you need for rocky paths.

The breathable and abrasion-resistant upper means they can withstand some wear and tear caused on the trail, whilst the padded lining will keep rubbing at bay. They're also seriously secure thanks to the shape, and who can resist this gorgeous spring pink hue?

I’ll never forget the night a friend called me boring for choosing to leave a party early. We were in sixth form, and I had a running session early the next morning. I remember being mortified that my hobby placed me so far outside the social scene. Looking back now, that’s laughable, considering that Saturday morning run clubs have, in many cases, replaced bars and clubs as the place to be seen.

Yes, running really has hit the mainstream, largely driven by the way Gen Z has adopted it online. According to a 2026 report by SportsShoes, 43% of 18-28-year-olds want to run more frequently this year, whilst energy gels, carbon-plated shoes and hydration vests - formerly the prerogative of elite athletes - have all had the it-girl treatment. The result? A transformation of running from a niche, slightly nerdy fitness activity into an entire lifestyle aesthetic that identifies us in friendships, dating pools and on social media.

Thus far, this latest running boom has been driven by the roads. Some 1.33 million people have applied for the London Marathon in 2027, the largest proportion of whom are Gen Z women. But with gorpcore, a growing aesthetic, and global interest in nervous system regulation driving more of us towards off-grid adventures and digital disconnection, does running have an off-road future?

The data suggests so. While there are still five road runners for every one trail runner, participation has grown by over 230% in the last decade. Female participation, in particular, is on the up. In 1997, women made up just 13% of trail runners. Today, that number sits at 46%.

As the leader of a (mostly) road-based run club, I’m increasingly hearing from members keen to try trail running. But that interest comes with questions: are they fit enough to take on the elevation, what kit do they need, and do they need to train differently? What if they fall and twist their ankle? Where do you actually trail run when you live in a city?

These are all things I’ve asked myself, too. Over the last year, I’ve fallen in love with hiking, but memories of brutal hill sessions from my track days have put me off turning my treks into jogs.

So, with the help of trail runners and coaches, I decided to put both to the test. Over 30 days, I tried trail running alongside road running to find out whether going off-road really does improve your fitness more than sticking to the pavement.

If you're thinking about trail running yourself, be sure to check out our guides to the best trail running shoes, running sunglasses and hydration vests - all of which will come in handy for your long runs. It's also worth reading our running tips for beginners and taking note of the best strength training moves to protect your body from injury.

As a Road Running Fanatic, I Introduced Trail Running to My Routine for 30 Days - And Saw Transformations in My Mind and Body

What is trail running?

Trail running usually makes us think of mountainous landscapes and jaw-dropping scenery, but as former GB ultra runner, coach and Merrell Ambassador Harry Jones points out, trail running can actually be done anywhere you stray off the beaten path. “There’s no strict definition as such,” he says. “But if you’re heading off in nature, leaving the predictability of the roads and getting at least a little dusty, if not muddy, you’re probably doing it right.”

Personal trainer and Altra ambassador, James Wauchope, agrees. “Trail running is simply running off-road, usually through natural environments like woods, forests or coastal trails,” he says.

It’s this variability in terrain which gives trail running its identity and its challenge. “On a trail, your gait changes with every step to accommodate the various terrains of rocks, roots, grass and natural shifts in elevation,” says Dr Suzanne Hackenmiller, Chief Medical Advisor at AllTrails. “It’s more dynamic and reactionary than road running, which is typically linear and rhythmic.”

That’s why Wauchope says beginners have to learn to switch their mindset when moving from road to trail. “Trail running is less about pace and more about the experience,” he says. “It’s about moving through nature, enjoying the scenery and adapting to the terrain as you go.”

What are the benefits of trail running vs road running?

First of all, let’s be clear. This isn’t a battle of the disciplines, and there’s room for both in your programme. In fact, research shows all forms of running to be highly effective in building cardiovascular fitness and protecting bone density. But with such different terrains and environments, trail running and road running do challenge the body differently. So what can we gain from one over the other?

1. Speed vs stability

If your focus is on pace and PBs, then you’ll find it simpler to track your progress on the road. “The consistent surface makes it easier to follow a structured programme and train for speed,” says Wauchope.

Out on the trails, however, he says that your functional strength is put to the test. “Your feet, ankles and stabilising muscles have to work harder to adapt to uneven ground, which can help improve balance, coordination and lower-body strength.”

Dr Hackenmiller agrees. “Trails require much higher proprioception, which is your brain’s "GPS" for limb placement,” she says, citing a 2023 study which found trail running to offer greater benefit for balance and stability compared to road running, due to the increased brain-to-muscle connection.

2. Rhythm vs adaptation

The predictability of the road’s surface makes it almost metronomic, explains Dr Hackenmiller, who says that “road runners are masters of holding a rhythmic pace for miles.”

But whilst your cardio fitness will translate over to the trails, the strength and skill to adapt to changing terrain will be new. “Your speed will vary based on roughness, severity of hills and conditions,” says Jones, “but the challenge comes from other areas. Jumping over the occasional obstacle, getting up that hill and flying down the descent means each run can become a mini adventure. You’ll find a few more muscles get sore, but each time you’ll get stronger, and it will get easier.”

Trail runner and head of social and environmental impact at AllTrails, Pitt Grewe, agrees, adding that the mental demands of trail running add a further challenge. “You’re exposed to a multisensory experience that makes you much more aware of what’s happening under your feet,” he says. “This adds to the complexity of it and means that the way you move on a trail is different and more deliberate.”

3. Urban vs nature

There are also differences in the way that road and trail running environments may affect us psychologically. “Both road and trail running get you outside and moving, so that's a win either way,” says Dr Hackenmiller. But, she says, the nature-rich surroundings more commonly found in trail running do have some added benefits for our wellbeing.

“Studies have found that spending time in nature can significantly reduce our cortisol levels and symptoms of mental fatigue,” says Dr Hackenmiller, who adds that natural environments also provide a boost for our immune system. “Trees produce phytoncides, which are airborne essential oils,” she says. “These have been shown to lower stress hormones and increase our white blood cell activity.”

Who is trail running best for?

Whether you’ll enjoy trail running really comes down to your personality and goals. Whilst there are still plenty of opportunities for racing and performance tracking, Wauchope says most are drawn to it for the experience, adventure and connection to nature.

“There’s less pressure to run fast and more emphasis on enjoying the process and natural environment,” he says. “It’s really for those looking to build strength, endurance, resilience and improve mental wellbeing.”

Jones agrees, emphasising the mental health benefits he finds on the trails. “I never truly get a mental reset from the roads with all the cars and bikes passing by,” he says. But on the trails, where it’s often quieter, he’ll pull out his headphones, listen to birds sing and the breeze through the trees. “It’s a reminder that the world is bigger than the stresses of the day-to-day,” he explains. “Exploring a new trail, footpath, or hill can help bring back a sense of wonder for everything life can be.”

Of course, accessibility still plays a role. For people living in cities, trails aren’t always right on the doorstep, which can make road running the more convenient option. But, as Wauchope points out, “even local parks, woodland paths or weekend trips into nature can be a great way to introduce trail running gradually.”

How to get better at trail running: 11 tips from a seasoned expert

Before we dive into my month of trail running, I asked Jones, Grewe, Wauchope and Dr Hackenmiller for their top tips to support all of us making our off-road debut.

1. Ease into the intensity

"I often use the first quarter of a mile to walk and warm up the legs,” says Grewe.

2. Build volume up gradually

“Two times a week is a great starting point,” says Grewe, who says that switching off from a fixation on distance is an important step to improvement and injury prevention. "The terrain and conditions will impact how far you go. Focus on the time spent out on the trails rather than the distance covered."

3. You don’t have to run up every hill

“Even experienced trail runners will hike steep climbs to conserve energy,” says Wauchope.

Grewe agrees. " You’ve got to get comfortable with power hiking parts of the run. It doesn’t mean you have to go slow, but in certain moments, it’s not efficient to be in a running trot.”

4. Try different routes

“It’s easy to get stuck in your standard routes, but trying different terrain is an important part of trail running,” says Grewe. “The joy of trails is that there are tons of them and they’re all different.”

5. Pack plenty of fuel

Grewe reminds us that, unlike road running, you won't always be near a shop to pick up water or a snack when energy dips. “Get used to carrying your water and fuel for safety reasons," he says. That could be a running vest, belt, or shorts with plenty of pockets.

6. Incorporate regular strength and mobility

“The strain on the body from the elevation makes strength training very important,” says Grewe, who adds that mobility is also key. "There are lots of complex movements on a trail, whether that’s navigating around trees, rocks or logs, so mobilising your body becomes even more important.”

7. Choose the right shoes

“Rolled ankles are very common in trail running, as are trips and falls. We all have them,” says Grewe, who adds that wearing the right footwear can be game-changing for stability.

"You're looking for good grip, enough room for your toes and a lower drop to improve comfort, stability and confidence on uneven ground,” says Wauchope.

8. Study your route beforehand

Unlike the road, where surfaces are predictable, knowing what you're facing beforehand is important in trail running.

“I’m looking at the elevation profiles, the mileage, whether it’s well-carved, rocky or scrambly,” says Grewe, who also recommends telling someone where you're going in case you lose signal on route.

9. Enjoy your surroundings

The immersion in nature is one of the best parts of trail running. Which is why Grewe says you don't want to miss it by keeping your head down and ears plugged into headphones the whole time.

"Give yourself permission to stop for 30 seconds to smell a flower or enjoy a view," he says. "That way you get the full enjoyment out of the experience.”

I Spent One Month Comparing Trail Running To Road Running - Here's How My Fitness Changed

Weeks one and two

I should start by saying that I hate hills. And we’re not just talking a little bit. I’m the kind of road runner who will actively avoid even the slightest incline and complain about the smallest lifts in elevation.

So that was what made me most nervous about switching my well-trodden paving stones for the unpredictability of the dirt. At the same time, I had this weird sense of imposter syndrome on behalf of my local paths. For some reason, I felt like they weren’t ‘traily’ enough because they aren’t mountainous or particularly rugged.

But after speaking to the experts, I put my pride aside and got on with the job. Because the inclusion of woodlands, with their tree roots and ditches, combined with the flinty paths around the edge of farmers' fields, do count as trail running.

For the first couple of weeks, I ran in my road running shoes, hesitant to invest in anything more technical at the very start of my journey. On the flatter paths, I didn’t find this too much of an issue, though there were a number of twisted ankle scares early on. But when things got very hilly or undulating, it was noticeable how much I slipped on the descents, and I made a mental note to buy some trail running shoes before the month was out.

When it came to my fitness, my cardiovascular system largely stood up to the task. Instead, it was my legs and core that bore the brunt of the new stimulus. On my first real hill - a steep but short incline - I came close to walking as my quads began to scream. I also found my torso rocking more than usual as I navigated bumps in the path, and I’d often notice more soreness in my abs the day after a trail route.

But despite the added effort, I quickly fell in love with trail running, mostly because of how it made my mind feel. As the experts had suggested, I left my headphones at home from day one. Without the honking horns or revving engines to drown out, I discovered how peaceful and mindful it is to run without being plugged into something. Out in nature, especially first thing in the morning, I was repeatedly stunned by how beautiful my local surroundings are. The combination of birdsong with the rise of the spring sunlight turning clouds pink over crop fields regularly had paused to take it in (there’s a whole album in my camera roll to prove it).

Weeks three and four

After two weeks of my new routine - usually one to two trail runs and one road run a week - I could start to make real comparisons between the two. The most obvious one was the difference in pace. On the road, I can comfortably know when I’m feeling good and have a strong sense of when I’m tired. But on the trail, with mud, hills and fallen trees to face, all that went out the window. Sometimes, I really liked that. I found it more interesting, and runs usually passed more quickly because I was distracted by navigating the terrain.

Other days, though, I liked the rhythm of the road and being able to push the speed or try for a new PB. It made me realise that I wouldn’t give up this side of running entirely, and also that training speed in my legs is important - something I couldn’t do on the trails alone.

My quad, core and ankle strength have transformed over the month of trail running, though, to a visible degree. I can actually see the muscles in my quads popping when I flex them, and I feel much more stable in my movement - something which noticeably benefitted my road running, too.

Undoubtedly, wearing the right shoes helps enormously - both for trail running and hiking. On a slippery slope, a road running trainer will let you down immediately and can be quite off-putting. But switch to the grippy sole of a Salomon or Merrell shoe, and all of a sudden you realise that you’re way more capable than you thought.

In short, my month of comparison has led me to conclude that neither road nor trail running is ‘harder’. They’re just different. I don’t think we should be so quick to define ourselves as one or the other, and doing both could actually have overall fitness benefits that improve our goals in both disciplines. The strength, stability and mindfulness I’ve found on the trails make me show up stronger and calmer on the road, whilst the speed I have from the latter helps me to cover ground nimbly on the trails.

To me, trail running deserves its time to boom, and I have no doubt that we’ll see more and more of us taking our runs off-grid in the next year. Be warned, though - you might catch the bug and find yourself googling fell races and ultramarathons sooner than you think…

Shop MC-UK approved trail running kit now:

“No one forced you to be here”: it’s a statement I’ve heard many times in many different ways over the years; at parties I didn’t enjoy, on weekends away when I had, in fact, felt forced to attend. Most recently, I said it to myself as I shuffled towards the start line at the Hoka Hackney Half Marathon. It was true; no one had forced me, and while that saying had previously always felt loaded — usually spewed in sulky moments when I wasn’t being fully amenable to the whims of whoever was lodging the insult at me — more recently, I have found it empowering.

I have a history of recoiling at anything with even a whiff of bootcamp vernacular, but at my weekly Pilates session, instructor Lucy Borrie likes to remind us that we chose to be there, and for the first time in my life, I’ve found that reminder reassuring rather than reprimanding. Before, I’d taken the saying as confirmation that I wasn’t meant to be there — that the space, and exercise at large, were not for me. No one forced you to be here, so if you’re not enjoying this, or you can’t complete the routine, then you are the problem: that is what I took that saying to mean.

It confirmed what I’d always suspected: that I wasn’t cut out for exercise. It’s a sad thing to admit at the ripe age of 35, but I’ve spent most of my life believing I can’t do things, and chief among them was exercising. Not just running, which held a vaguely mythic quality, but working out as a whole.

I was a childhood asthma sufferer, severe enough that it necessitated several trips to the hospital and being put on a ventilator a few times a year. Exercise became something I feared, and ultimately avoided, and no one questioned it because who would want to risk the wheezy kid with glasses and inhalers to hand at all times having an asthma attack?

I don’t remember how I felt about that at the time — relief, I assume — but what I do know is that by the time I got to secondary school, I’d never learnt to ride a bike, I’d never been on a school team, and the only time my name came up in reference to anything vaguely active was when my family joked about my first ever sports day. I’d been so late finishing the four-legged race that I’d gotten a round of applause, and my nan had watched me pass the finish line through covered hands, so embarrassed — and worried (correctly, as it turned out) that I’d be condemned to a lifetime of childhood taunting — was she.

There’s a photo my mum took of me that day, blissfully unaware of how I’d held up the entire school, determined to cross the finish line. I think it must’ve been the last time I approached anything physical with that level of determination because, as soon as I was made aware of what a “slow coach” I was, I gave up entirely.

Then came the early 2000s.

At my wildly underfunded school, PE lessons consisted of a Ministry of Sound Pump It Up workout DVD shoved lazily into a wheeled-in monitor so gyrating women could be projected onto the blank wall of the gym hall. This farce went on for the better part of a year until the school finally hired actual PE teachers, but by then I’d already been indoctrinated into that era’s understanding of exercise: that it was punitive, goal-based, and primarily aesthetic.

The tagline of the DVD was “burn it, lose it”, and you didn’t need a GCSE — just as well, because I wouldn’t have got one — to know that the “lose” meant weight. This was the era of You Are What You Eat, The Biggest Loser, and, of course, size zero. Having only gotten Sky as a pre-teen, and therefore feeling compelled to binge every cultural artefact I’d missed, my TV diet consisted of The Simple Life, America’s Next Top Model, Girls of the Playboy Mansion, and a dizzying assortment of music channels, each one varying in genre but united by one continuous theme: a bevy of glistening bodies, whether writhing on MTV Bass or bouncing around in neon on Kiss.

By then, I’d worn the phrase “I don’t exercise” like a badge of honour for years. It’s something I’d heard my mum say many times, normally in reference to her naturally slim figure, and I took it — though I’m sure this wasn’t her intention — to mean that there was value in being thin without having to try. But of course, she did try to be thin, and so did I. I didn’t exercise, but I did exercise control over my diet, and for a long time, that felt the same.

Exercise, to me, meant exclusion. More than that, it meant public evidence of inadequacy. In the classes I tried throughout the ensuing years, it felt as though everyone else instinctively understood how to move their body correctly while I stood at the back feeling not only unfit, but fundamentally defective. It turns out this is a pretty common experience. Research from Liverpool John Moores University found that many women experience “gym-phobia”, reporting feelings of intimidation, self-consciousness, and fear of judgment while exercising in public spaces. “Women often feel judged for their appearance and performance, leading to a persistent sense of inadequacy,” agrees Dr Kat Schneider, a Research Fellow at the Centre for Appearance Research (CAR).

I’d like to say I realised the error of my thinking much sooner than I did, or that it took some dramatic life event to shift my perspective — it likely would’ve made a more interesting story — but that’s not what happened. I simply tried going for a run one day and, to my great surprise, found I could do it.

My partner, after a health scare that prompted the sort of lifestyle overhaul people are always threatening to make, had started running regularly. One evening, as he laced up his trainers, I asked him not to go. I was anxious and didn’t want to be home alone. He suggested I join him instead.

I spent the first ten minutes waiting for catastrophe. For my chest to tighten, for panic to kick in, for my body to remind me of all the reasons it had historically rejected movement. But none of that happened. I was slow and panty and self-conscious in my hodgepodge of workout clothes, but I could do it. There was no grand revelation, just the happy realisation that I wouldn’t keel over at the slightest exertion. This small shift is something researchers have repeatedly identified in studies linking running to mental well-being, with evidence suggesting that regular running can improve mood, self-esteem, and overall mental health.

That was in 2024. My asthma had been under control for years by then, but, having never grown up exercising, it had genuinely never occurred to me that this was something I could do — you don’t miss what you don’t know. I spent the next year going on occasional 5k runs, amazed each time that I completed them. I didn’t want to tempt fate, and so I never went further than that, afraid that if I pushed too hard, I’d somehow injure this body I’d only recently discovered was capable of anything beyond a walk or a swim.

Then I watched my partner run the Hackney Half.

Hackney is the borough where I’ve spent most of my thirties and, for a different set of reasons, also found transformative. Watching thousands of people run through streets I knew so well felt emotional. I wanted whatever it was they seemed to have found. I didn’t even know exactly what I was looking at — elation? achievement? relief? — all I knew was that it looked like something I had absolutely no frame of reference for.

I’d spent most of my life focusing my energy on academic pursuits, convinced that was the only place I could ever really excel. As a child, staying at friends’ houses and seeing swimming medals hanging from bedroom walls or horse-riding trophies lined up on shelves, I assumed those things were unavailable to me, first because of my asthma, then because of my own inability. As a teenager, I came to believe exercise was simply a means to an end: thinness, and there were other ways to achieve that.

It never crossed my mind that exercise could be fun, or grounding, or communal, or in any way unrelated to aesthetics. It seems so obvious now that I’m almost embarrassed to admit it.

Training for the half-marathon introduced me to a version of adulthood I had longed for but not previously experienced: the kind built not around dramatic transformation but repetition. A simple Runna plan that reminded me each morning that small choices made consistently can mount up to something bigger. For the first time, I had to strengthen my body, which had been so neglected that I had what my physio described as “wobbly knees” that needed tightening. I invested in decent kit that helped me go for a run when I couldn’t really be bothered. Gradually, I became the kind of person who signs up for things and follows through.

By the time I crossed the finish — knees weak, and in slight disbelief — the distance itself wasn’t even the biggest shock. The bigger shock was confirming that my body was not, in fact, this thing that simply propped up my head. It was something that could adapt, strengthen, and surprise me.

No one forced me to be there: that’s what made it matter.

Shop Beginner Running Essentials

There's one thing that this year's most stylish runners have in common—a running bandana. Yes, they work wonders for covering up sweaty hair, keeping the sun off your scalp, and preventing flyaways that could get in the way during a distance session, but they also add some colour and pattern to otherwise plain running gear.

Whether you're planning race day outfits or just getting ready for a gentle jog, feeling comfortable and confident in your kit can make all the difference when it comes to an effective workout. Not to mention, running accessories are essential for making your run as smooth as possible. Despite being both small and affordable, a bandana ticks all of these boxes.

It also offers the opportunity to refresh your holy grail sports bras, workout tops, and running leggings without investing in a whole new wardrobe. Paired with some statement running socks and a running belt, you've got a reliable but stylish running outfit to see you through any distance.

Running bandanas: Quick shopping links

• Most affordable: £2.46 at Amazon
• Best breathable: £6.90 at Amazon
• Best silk: £40 at Free People
• Sweat-wicking: £9.97 at Amazon
• Best technical design: £23 at Amazon
• Best cotton: £5.90 at Amazon

Most affordable

Most runners are sporting some variation on the classic paisley bandana, which is not only affordable, but comes in countless colourways to match your preference (or colour co-ordinate with your outfits). Made from a lightweight weave, it won't feel heavy or hot on your head whilst you run. Not to mention, it can be tied countless different ways to keep your hair off your face.

Best breathable

If you don't want the faff of tying and re-tying your bandana for each run, this style is ready to slip straight on. Plus, it's made from a very lightweight and breathable mesh that will prevent overheating and allow your head to get some air. This means it can also be worn under helmets for cycling, or even under a cap if you're looking to prevent any chafing.

Best silk

If your hair gets knotted, tangled, or matted during your runs, a silk bandana could be exactly what you need. Silk helps to keep frizz at bay, and wearing a bandana will keep your hair in place even on longer runs. Just be careful when it comes to washing—hand wash for best results and to avoid ruining the fabric.

Best sweat-wicking

If you like the look of traditional bandanas but want something that can easily wick sweat, this pack of three does just that. They're extremely stretchy and are designed to absorb two times more sweat than normal headbands. The width can be adjusted as desired, so you can switch between a full head bandana style and a thin hairband when you prefer.

Best technical design

Hit two activewear trends in one with this gorpcore-inspired mesh bandana that's made with moisture-wicking fabric that dries quickly in all conditions. Designed to be worn on hikes, runs, and bike rides, it's a versatile option that won't weigh you down or hold onto rain or sweat. It's also extremely easy to pack away when you don't need it, so it can be easily taken off mid-run if you decide to.

Best cotton

Made from 100% cotton, this bandana offers brilliant breathability for your runs. At 55x55cm, there's plenty of room to tie it in several different ways to your preference. Plus, the precision-sewn stitching means it's designed to withstand physical activity and won't start fraying after a couple of wears.

Last month, wearing head-to-toe blue, gels strapped to my waist and star clips in my hair, I ran the 130th Boston Marathon. It was the race of a lifetime; as an eleven-time marathoner, it was everything I could have dreamed of and more. Everything fell into place, and I came away with a shiny new five-minute personal best despite a significant elevation of nearly 1000 metres.

But let’s rewind a little, before I share more of my Boston story - because I’ve been a runner for most of my adult life. It helps me process, unwind, and never fails to boost my mood - it’s changed my life, shaped who I am, and made me lifelong best friends, along the way.

So you can imagine my devastation when, in December 2024, I broke my fifth metatarsal. The doctor’s instructions were clear - rest, ice, and elevation, and no running for a minimum of three months. I quietly started my rebuild - think hours (and hours, and hours) on the indoor bike, more calf raises than I care to count, and plenty of seated resistance band exercises, too. By April, I’d run my first half-marathon. And by December, I was on the start line of the Valencia Marathon, grateful beyond measure to be back doing what I love.

On paper, it’d been a perfect training block and I felt really confident. But the race was the only marathon I’ve run that I haven’t enjoyed. I got a pretty debilitating stitch from around mile six, which escalated into a full abdominal tear. Despite finishing with a PB, I left with more questions than I started with.

Had it been a strength issue? A fuelling error? Or was I simply not cut out for the distance after so much time off? That’s why, when Pamela Nisevich Bede, Global Nutritionist at Lingo by Abbott, reached out to offer her expertise ahead of my 14-week Boston Marathon training block, I leapt at the opportunity. I’d never had a nutritionist on hand to answer my fuelling questions before, and I’d be wearing an in-arm Lingo Glucose Biosensor to monitor how my body was actually processing the fuel I was consuming for my workouts.

To say this process was transformative probably undersells it. I’ve long been a fan of CGMs, wearing them for about twelve months back in 2023 as part of my PCOS journey, but I’d never quite understood how to eat for PCOS alongside fuelling for running (and the PBs I’d worked so hard for). The process with Lingo and Bede taught me exactly how to do it - and, if the five-minute personal best isn’t proof, I don’t know what is.

Let’s get into it.

What is a Lingo Glucose Biosensor?

A Lingo Glucose Biosensor is a small, wearable continuous glucose monitor made by global healthcare company Abbott. Designed to be inserted into your arm, it tracks your glucose levels day to day and provides handy in-app prompts and suggestions for minimising glucose spikes and maintaining stable energy levels.

It’s quite neat, actually - a small sensor sticks to the back of your arm with a tiny filament sitting just under your skin. Once it’s been inserted, it monitors the glucose in your “interstitial fluid” and then sends readings to the Lingo app via Bluetooth

Loads of things can impact your glucose spikes throughout the day - stress, sleep, food, exercise and more - and, as with everything in life, balance is key here. Some spikes will happen, but observing what causes the biggest ones and making dietary tweaks can not only be empowering but also boost your metabolic health.

How is a Lingo Glucose Biosensor useful for runners?

Good question - and one I’ll admit I had my own reservations about, when I hopped on my first call with Bede back in January. “Continuous glucose monitoring with Lingo offers endurance athletes real-time visibility into their body’s fuel needs and a peek at how their body is responding to training and nutrition,” the registered nutritionist shares with Marie Claire UK.

This is the part that appealed to me the most - instead of guessing, as we do with so many other aspects of our nutrition and wellbeing, you can actually see how your glucose levels shift before, during and after your sessions. While glucose tracking is only one part of the puzzle, it does enable you to use this data to fine-tune a nutrition plan that works for your health and performance. As Bede says, “Real-time data plus countless insights result in a more robust understanding of whether you are adequately fuelled.”

For marathon runners, this might look like smarter pre-run fuelling decisions, better timing and quantity of carbohydrate intake during long runs and faster and more effective recovery after sessions. “Ultimately, it helps athletes train with greater consistency by avoiding both under-fuelling and large energy dips,” she shares.

How can experts use data from the Lingo Glucose Biosensor?

“As a sports RD and metabolic health expert, I rely upon CGMs as a tool to guide your approach to fueling and evaluate what’s going on behind the scenes with your metabolic health,” she explains.

That’s because glucose data allows experts to move from generic guidelines to truly personalised fuelling strategies - think of it as a real-time insight into how your body is actually using and responding to the carb gels, snacks, and bars you’re using during your training runs.

“Rather than providing a range of 30 to 60 grams plus of carbohydrates per hour during long training sessions and racing, we can better pinpoint when to add in fuel, how much is needed to fuel the effort, and the cadence which is needed in order to keep energy steady and effort strong.” Pretty neat, right?

Month one

Hopping on my first call with the registered nutritionist, my main question is simple: how should runners balance the glucose spikes that simple carbohydrates cause with their benefits as an easily digested pre-run fuel? “While invaluable, glucose is one metric and one piece of a complex puzzle,” she explains. “It should be used alongside how the athlete feels, as well as their performance and broader nutrition goals and habits.”

In short, you’ll need glucose (most easily digested in the form of simple carbs - think bread, bagels, pasta and so on) to fuel your muscles while you run. And simple carbs consumed without other food groups, like protein and healthy fats, are most likely to cause glucose spikes. But Bede reassures me that glucose variability is normal and expected, and this process wasn’t about observing singular spikes; rather, accumulating enough data across training sessions to understand my body’s response to nutrition and training demands.

As she finished up our call, she stressed the soundbite that stuck with me the most: that rises in glucose can actually be beneficial, especially for runners. “Spikes around exercise signal glucose being sent to working muscles where it’s used to fuel the activity – which is a good spike.”

So, tracker in arm and app downloaded, I set about my training. The plan for the first month was simple: to eat, move and fuel as I normally would to collect data for Bede to analyse. Simple enough...

Month two

After a month of tracking my glucose data and sending the insights to Bede, I couldn't wait to hear her observations.

She’s flattering about my commitment to my training, but noticed that I was likely underfuelling a little, and that my glucose levels tend to dip earlier than expected on longer sessions. As a result, she suggested that I’d benefit from fuelling slightly sooner and more consistently. “Consistency during runs improved outcomes,” she shared. “A more structured fuelling cadence, such as fueling every 20 mins with bits of fuel versus a bolus of fuel every 60 mins, helped maintain a steadier glucose ‘plateau’, rather than fluctuations that could impact performance and perceived effort.”

Fuel type made a difference, too - as it turns out, I tolerate gels more than bars, and they supported more stable energy, too. Unsurprisingly, blended foods (like smoothies) caused sharper spikes as they’re quick to digest as opposed to whole foods, such as a banana.

She also encouraged me to wake up slightly earlier on my mid-week sessions and eat a more well-rounded breakfast, like a bagel, peanut butter, and a banana 90 minutes before my session. “Timing was key to avoiding reactive patterns. You had two effective options: fuelling 90–120 minutes before a run to allow glucose to rise, be absorbed, and settle, or fuelling closer to the session during an active warm-up, using easily digestible options like gels or sports drinks rather than bars.” I was in the habit of grabbing a carb bar on the way to my interval session, but after seeing my glucose soar to eye-watering highs one morning after reaching for my usual bar (and subsequently come crashing down), on the mornings when I simply didn’t have time, I reached for a gel, instead, knowing that my body could digest those better and would leave me feeling more energised throughout my session.

Alongside the physical observations, Bede gently reminded me that I’d go further with my training if I mentally reframed pre-run spikes. As someone with PCOS, I’ve eaten to minimise glucose spikes and reduce inflammation for the best part of three years - so to now be reapproaching this from a run-centric perspective took some getting used to. “Larger spikes from pre-session bars weren’t inherently negative - they reflected rapid energy availability as one would expect the product to deliver,” she explains. “They did highlight the need to focus less on last-minute fueling and working to avoid spikes and more on starting sessions well-fuelled.”

She also reminded me that day-to-day variability mattered. Stress, hydration, sleep and hormonal factors (including my PCOS-related variability) all influenced my glucose responses, which only reinforced the importance of spending time with glucose steady and in a healthy range outside of training windows.

Overall, my data reinforced that effective fuelling isn’t about eliminating glucose rises, but about using them strategically - ensuring I have energy available when I need it, while keeping patterns more stable outside of training to support recovery and consistency.

Month three - race day

Come April, I really felt I’d got in the swing of things with my fuelling and had plenty of time to test Bede's suggestions. My biggest achievement of the training cycle came at Reading Half Marathon, a training run mid-marathon block, which ended with me coming away with a half personal best I’d been trying to achieve for over three years.

That race, I did exactly as instructed: two crumpets, peanut butter and banana 120 minutes before, a SAP gel 15 minutes before the start with a focus on little and often, and a Maurten 100 gel every 5km. This was a ramp-up from my old rule of thumb, where I aimed for a gel every 25 to 30 minutes (around eight to nine gels per marathon for me, vs seven to eight).

I executed a similar plan on race day. Another element that I’d discussed at length with Bede was my aversion to tracking - in Valencia, I’d tracked my carb load in the days prior to the gram and ultimately, I think, I over-carbed (if such a thing can happen). Despite preaching day in, day out, never to try anything new on race day, I got sucked into the social chat, sticking to a hard-and-fast ten to twelve grams of carbohydrates per kilogram of body weight per day in the 36 to 48 hours prior. But my body simply wasn’t used to it, and I ended up feeling bloated and getting the dreaded stitch on race day.

For Boston, I carb-loaded intuitively and as per my Lingo guidance. I aimed for little and often throughout the day, didn’t track my macros, and instead just ate carb-focused meals that I loved (easy in the USA, I’ll tell you). Breakfast the days before looked like porridge, pancakes, or bagels with some fruit, lunch, a mozzarella sub from Monica’s Mercato, which claims to sell Boston’s most famous subs, and dinner, pasta with chicken, garlic bread, and some salad. Our hotel, Boston InterContinental, even hosted a dedicated marathon runners pasta party, making night-before fuelling effortless.

The morning of, I had a bagel with a banana and honey. On the way to the start line and as per Bede's guidance, I had another bagel and honey. An hour out, I had a banana, and 15 minutes before we kicked off, I had a SAP gel. As with Reading Half, I aimed for a gel every 5km on the dot.

While there are a multitude of variables that can impact your race day performance, I can confidently say I’ve never felt so comfortable, well-fuelled or strong during a marathon before. I was easily able to take on my gels (every runner's dream), never felt tired or like I was hitting the dreaded wall, and even managed the infamous 1000m of hills (including Heartbreak Hill) without slowing my pace.

And best of all? I didn't experience even a hint of a stitch, which so nearly floored me in Valencia just four months prior.

As a woman who spent most of her 20's undereating, it felt pretty special crossing that finish line having fuelled in a way I knew worked for my body. No guesswork, no questions, just a clear and data-driven plan to execute - which I did. It was euphoric, emotional and exhilarating - I'll never, ever forget it.

I learnt more about my body and what I need to adequately fuel my runs than I have in the ten years of being a Health Editor and runner. While I’m all for eating intuitively and listening to your body, sometimes, leaning into the data can be empowering beyond measure and enable you to reach levels you’d once dreamed of.

So, if you’re on the fence about your run fuelling or keen to learn more about what works for you, I can’t recommend Lingo enough. If you’re anything like me, it might just be the key to your next PB….

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Hands up if you're constantly looking for short but sweet, simple workouts you can do from the comfort of your own home? And, hands up if you tend to skip your cardio workouts for all of those reasons - because they're never simple or at-home? If that's you - we've got just the move for you. And you'll want to hear us out on this one.

Jumping jacks are one of those old-school exercises that most of us haven't thought about since school PE days. Simple, familiar and tucked somewhere in the warm-up section of a workout, they're hardly the move to steal the spotlight. And I'll admit, they don't feature heavily in my workout routine.

But recently, I noticed jumping jacks repeatedly cropping up as a surprisingly effective move, with experts praising them for being a quick way to raise your heart rate, improve coordination, and even improve longevity - all without any equipment.

Research suggests the humble jumping jack can also function as a surprisingly effective endurance exercise. One study published in the Journal of Japanese Society of Physical Fitness & Sports Medicine linked regular jumping jacks to improvements in aerobic fitness and heart rate efficiency. More broadly, studies into plyometric training - jump-based exercises that involve explosive movements - suggest these types of workouts can improve strength, speed and overall physical performance, according to a systematic review published in Sports Medicine Open.

Naturally, this captured my interest. Could this classic, somewhat old-fashioned move really make a difference if you did it consistently? And more so, was it realistic to stick to it every day? To find out, I decided to put it to the test - committing to five minutes of jumping jacks daily every day for a week, tracking how it affected my mood, energy, and overall fitness along the way.

I quickly discovered I'd underestimated this seemingly simple move. Keep scrolling to find out how I got on, and if you're interested in short, effective workouts, check out our guides to the best quick HIIT home workouts, 7-minute everyday workouts, and the best YouTube workouts in under 10 minutes.

Experts swear by jumping jacks for energy and full-body fitness - so I tried them everyday for a week

What are Jumping Jacks?

They probably don't need much introduction, but at their core, they're a simple bodyweight cardio move that involves jumping your feet out to the side whilst simultaneously raising your arms overhead, before jumping back to the starting position.

According to personal trainer Carly Corrigall, they're a fantastic all-rounder, but actually more demanding than they appear. "Most of us can remember them from PE, but despite being a bit old school, they're a really effective and quite demanding full-body movement," she explains.

Part of the reason they're so effective is that they recruit multiple muscle groups at once. "The purpose of jumping jacks is to raise your heart rate quickly - mostly because you're engaging multiple muscle groups at once," Corrigall adds. "You use your upper and lower body at the same time because of the simultaneous arm and leg movement, and you're also getting some good plyometric (jump) training work, too.

"This is why they're such a favourite in HIIT workouts or even as a warm-up before a run."

What are the benefits of Jumping Jacks?

Don't be fooled by their playground reputation - jumping jacks are a quick, full-body move that can boost your heart, muscles, coordination, and even mood. Here's why this simple exercise deserves a spot in your workout routine:

1. They're a quick and effective cardio workout

Jumping jacks get your heart pumping fast. Moving your arms and legs together increases circulation and boosts cardiovascular fitness in a few short minutes.

"Because they involve moving large muscle groups rhythmically, they increase heart rate and circulation quite quickly. Done regularly, this will improve cardiovascular fitness," says Corrigall.

2. They can improve coordination and mobility

They may look simple, but coordinating arms and legs in rhythm challenges your balance and body awareness.

Moving the upper and lower body together in rhythm challenges coordination, Corrigall points out. "Try and do the movement out of sync and you'll soon see why! And because you're doing all of this without looking at your moving limbs, it also really helps to improve your proprioception, which is your awareness of how your body moves through space."

This also supports us in other areas of everyday life, she adds. "The overhead arm movement helps to open up the shoulders and chest, which can be really helpful for those of us who spend a lot of time sitting at our desks."

3. They can help strengthen bones and muscles

"As a weight-bearing movement, jumping jacks can support bone strength and joint stability when performed with good technique," says Abby McLachlan, personal trainer and founder of East of Eden.

4. They can boost energy and mood

If you struggle with afternoon energy lulls (me too), jumping jacks can act as a fast pick-me-up during the day. It's probably no surprise that research published in Psychological Bulletin has found that regular exercise can increase feelings of energy and reduce fatigue, which helps explain why even short bursts of movement can feel refreshing.

"Short bursts of movements can really lift your mood, as they increase blood flow and stimulate the release of endorphins," says Corrigall. "I often encourage clients to use exercises like jumping jacks as a quick reset button. If you're feeling stuck and stagnant, do a couple of rounds, and it can completely transform your mood - and is better for you than yet another cup of coffee!"

How to perform Jumping Jacks with good form

Before diving into my week of jumping jacks. I was keen to make sure I was performing the move with proper form to get the most benefit.

Corrigall recommends following these four cues to make sure you're doing it correctly:

1. Stand tall with your feet together, arms relaxed by your sides, chest lifted and core engaged. Look straight ahead. Imagine you're sandwiched between two panes of glass so you don't tip forward or backwards.
2. Jump both feet out to the side, whilst simultaneously taking both arms up and out to the sides in a "waving' motion, finishing with them raised overhead and the hands almost touching.
3. Land softly through the balls of the feet with a slight bend through the knees to absorb the impact. You don't need to keep the arms poker straight; a slight bend at the elbow is ideal, but keep the muscles engaged, rather than flinging them up. You can have the feet parallel, but most people will find the movement more comfortable with a slight turnout through the toes.
4. Jump the feet back together while lowering the arms down to the sides, continuing the movement in a steady, springy rhythm. To increase the intensity, focus on moving the arms slightly faster - your legs will naturally follow.

My review of trying Jumping Jacks every day for 7 days

Days one to three

I thought five minutes of jumping jacks would be a breeze. Less than two minutes in, after 100 jacks (yes, I counted), I had absolutely no energy left. Clearly, I'd underestimated just how tough this humble move can be in practice.

To make it more manageable, I switched to intervals - one minute on, one minute off, repeated until I'd hit five minutes in total. It made a huge difference. Not only could I sustain the movement, but doing it this way still delivered all the benefits the experts had promised - full body cardio, coordination, and core engagement.

Timing also mattered. I found doing jumping jacks in the afternoon - right when that familiar 3 pm slump hits - gave me a noticeable energy and mood boost. The blood pumping and endorphin surge really felt like a mini reset, just as Corrigall had mentioned. By the end of day three, I was starting to see how a simple, equipment-free move could pack a surprising punch.

Days four - seven

By the second half of the week, I was more confident with form and pacing. Landing softly, keeping my core engaged, and moving in a controlled rhythm made the intervals feel easier - and more effective. I even switched to shorter 30-second intervals instead of the one-minute ones I'd been doing in the first couple of days, which helped me maintain intensity without feeling wiped out.

This part of the experiment fell in the middle of a weekend away, but that's one of the beauties of jumping jacks: there's no equipment involved. All I needed was a spare five minutes and a patch of hotel room floor space.

I'd started to notice subtle improvements by this stage; smoother coordination, slightly stronger (if a little achy!) arms and legs, and best of all, those mid-afternoon energy dips didn't hit as hard.

By the end of the week, I was officially sold. I'll definitely be making this classic, old-school move a permanent part of my routine - whether it's for a quick energy boost, a mood lift, or a short, full-body workout wherever I happen to be.

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While I've long forgone working out my abs for aesthetic gains - trust me, it's impossible to spot train body parts and, contrary to what the internet would like you to believe, visible abs are down to a complicated mix of genetics and lifestyle factors that it's really not worth fighting - I still love a core strength challenge.

Working out my midsection makes me feel empowered, and I love the fact that you can do a plank any time, any place, and no matter your fitness level, you'll feel the burn in 2 minutes or less.

With that in mind, I'm always on the hunt for more core-specific workout challenges that'll take things up a notch. As I age, I'm more aware than ever of the importance of both skills for enhancing my functional fitness, longevity and overall quality of life.

The science behind balance and core strength benefits is compelling: studies (such as this one, published in the Journal of Physical Therapy Science) show that core stability helps prevent injury and improves posture, while others (like this one, published in the British Journal of Sports Medicine) reveal that the ability to balance is associated with increased longevity.

So, when I was asked to try out the Core Master, I couldn't wait to jump on the trend. I'll explain more below, but imagine a board balancing on a small ball, and you've got the gist. Would the device prove game-changing for my overall core strength? You'll have to keep scrolling to find out - but, if abs are right up your alley, we have a wealth of information for you to digest: the benefits of a strong core, the most effective core exercises, the best transverse ab moves, and the best core workouts for the gym, for starters.

The Core Master promises improved core strength, stability and balance - so I tried it for a month

What is the Core Master?

If you've never heard of it, the Core Master is a surprisingly simple piece of kit. Comprised of a circular 'wobble' board balanced on top of a ball, you simply rest your hands or forearms on it, rather than directly on the floor, while you plank.

"The Core Master is a specialised balance board designed to transform the traditional plank exercise into a dynamic, full-body activation," explains Dean Varga, personal trainer, performance specialist and founder of Core Master. "Physically, it is a sleek, ergonomic board that sits atop a spherical pivot rollerball. To use it, you place your forearms or hands on the board’s padded surface and hold a plank position, balancing your weight as the board moves underneath you."

By creating an unstable base, you have to work those core stabilising muscles way harder to maintain your balance, even in a static position - and voila, your core is engaged.

Who invented the Core Master?

While there are a number of simliar devices on the market, the Core Master itself was developed by Varga, who wanted to find a solution for the postural decay caused by modern sedentary lifestyles.

Endearingly, rumour has it that he built a prototype in his grandmother's garage back in 2016, before launching officially back in 2020 to celebrity acclaim - fans include Rio Ferdinand and Kirsty Gallacher.

What are the benefits of the Core Master?

The benefits of a strong, stable core are (almost) too long to list, and the Core Master delivers on all fronts. First up, though, let's go over the difference between your abs and your core, in case you missed it.

“It's important to understand the difference between abs and core," notes personal trainer at Gymshark, Lannay Dale-Tooze. "The two are often used interchangeably, but they’re not the same. Your abs refer to the muscles at the front and side of your stomach, while the core includes your entire torso (abdominals, back, pelvis, and hips). Training your full core strengthens the deep stabilising muscles beneath the surface, not just the visible ones, which can improve posture, reduce injury, and pain."

1. It recruits deep stabilising muscles

"The Core Master works through the principle of controlled instability," explains Varga. "Unlike a floor plank, where the ground is stable, the Core Master is constantly shifting. This forces your brain to engage your proprioceptive system (the body's internal sense of self-movement and position). To stay level, your body must recruit the deep, internal muscles often missed in standard gym routines."

2. It helps stabilise the spine

Those deep stabilising muscles do more than simply keep you upright; they're crucial for supporting the spine, too, helping reduce the risk of back pain.

"The deep core muscles, including the transverse abdominis and the multifidus, act as the natural scaffolding for the spine," says Varga. "Strengthening the muscles surrounding the spine can help manage and reduce the likelihood of common lower back discomfort."

3. It's efficient and accessible

Forget hour-long ab workouts: you'll feel the burn in no time, using the Core Master. "Since the instability makes the workout so much more intense, users can see significant improvements in core strength in a fraction of the time required for floor-based exercises," notes Varga.

4. It supports healthy posture and alignment

We all know that our increasingly sedentary lifestyles aren't doing us any favours, when it comes to posture and alignment, and this is one of the issues that Varga was keen to tackle with his invention.

"By strengthening the core stabilisers, the Core Master helps users maintain a more upright, natural posture,"he tells MC UK. "This is essential, especially for those spending long hours at a desk."

5. It builds functional strength

Something increasingly important to me as I age is my functional strength and fitness. While I'm not at the stage where I feel my age curtails any of my activities - everyday, or sports-related - I want to keep feeling this way for as long as I possibly can, and that's something the Core Master can help with.

"The Core Master is unique because it isn't just about staying still," says Varga. "Once you master the basic balance, you can begin to incorporate tilts, twists, rollouts and extensions. This mimics the way we move in real life - picking up children, reaching for groceries, or turning in a car - ensuring you are strong and stable in every direction.

"It essentially bridges the gap between the gym and daily life, ensuring you aren't just 'strong for a workout', but strong for life."

Who is the Core Master best for?

As touched on above, the device is pretty simple to use, and you can work your way up to the more advanced and extended holds, making it suitable for most people.

"The Core Master is designed for everyone, regardless of their current fitness level," advises Varga. "Beginners can start with simple kneeling balances before progressing to more advanced movements."

I tried the Core Master for a month - here's my honest thoughts

Weeks one and two

Regular MC UK readers will know that nothing gets us quite as excited as a new fitness challenge, so when the box containing my Core Master arrived, to say I was excited to rip into it is an understatement.

And for a simple piece of kit, I was delighted to find that it comes with its own carry bag, a set of sliders (to really intensify that burn!) and handy carry handles, too (which I quickly discovered are actually a modification, for those yet to build up to a full unsupported plank).

Ever the optimist, I got straight down to giving it a go, and let me just say, I was immediately humbled. Despite having three children and being deep into my 40s, I know my core strength is actually pretty good - but this was hard. I was only able to hold the plank for around 10 seconds before rolling off, much to the amusement of my kids and husband.

Undeterred, I spend the first few days getting to grips (literally) with the device. On the advice of the experts, I take things right back to basics and go for a kneeling plank, starting with a five-second hold to make sure I really nailed form and technique. Surprisingly, by the end of the first week, I was able to hold my position more confidently, and I went into week two determined to build on those gains.

One thing I quickly noticed was that this is a full-body workout - I certainly felt the work not only through my core, but in my arms, glutes and legs, too - which I'm taking as a good sign that I'm working into muscles I don't usually activate.

By the end of week two, I'm up to 20 seconds in a full plank, and I'm feeling more accomplished than I've felt in a while.

Weeks three and four

You know the drill, though - progress trumps perfection when it comes to strength gains, so despite my newfound comfort zone, I know I need to up my game for the second half of the challenge. Luckily, Varga has developed over 100 (yep, really!) moves that can be performed with the board - and it's time for me to try them.

Even though (or perhaps because) I know it's going to be tough, I'm excited to challenge myself. I choose a simple rollout to begin with - and it turns out, once again, the joke's on me. It's really tricky, and I can feel it all over (hello, tight hip flexors!)

So it's back to my knees I go for the extra moves (which include mountain climbers, press ups and oblique twists - don't shoot the messenger) and anyone who thinks doing this on the knees is a cop out needs to give it a try.

Honestly? Heading into week four, I'm still finding it pretty confronting. I really thought my core strength was alright, but this whole experience has given me a new appreciation for those who nail rep after rep on this innocuous-looking contraption.

The Core Master is absolutely not for the faint-hearted, but would I recommend it? It's a hard yes. Anything that takes this much stamina, determination and grit is bound to have benefits way beyond the physical; despite my initial failures, dusting myself off and going again builds a resilience that I know will translate to every area of my life.

The Core Master, for me, hits that strength sweet spot: it's tough enough to make me work, but not so difficult that I'm tempted to throw in the towel. Bravo, Varga.

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Pilates exercises are well and truly having a moment. Loved by the likes of Kendall Jenner and Hailey Bieber and raved about by instructors and PTs alike, they promise to boost strength, stability and functional fitness from studio or home.

So, when Senior Health Editor Ally Head tasked me with trying the Pilates bridge march every day for a week, I couldn't wait to get started. The Pilates glute bridge, for what it’s worth, is one of my favourite exercises of all. Working the hips, glutes and core all at once, it’s a true muscle-building multitasker and one that’s been in my rotation for as long as I can remember. It’s particularly good for those with lower back pain (don’t we all?), but also has a place in the routine of anyone looking to improve their running mechanics, stay injury-free or simply have better posture and movement in daily life.

The reality, though, is that, like all bodyweight exercises, it can get a little repetitive. Without weights to add, finding ways to see progress requires a bit more creativity, which is exactly where the Pilates bridge march comes in. An intermediate variation on the classic glute bridge, I gave it a go every day for a week to see what the added movement could do for my strength and stability.

Still on the fence? Let me encourage you a little more. Weight training, especially for women, is empowering, efficient, and, as research proves, crucial for protecting our bone health and muscle mass as we age. At the same time, though, it’s so important not to discount bodyweight exercises, and in particular, Pilates. Because while loading up a barbell looks impressive, and no doubt does great things for your maximal strength, nothing will teach you focus, postural control and deep core activation like your own bodyweight.

If you’re looking for something to spice up your Pilates practice, keep scrolling. There’s plenty more where this comes from, too. Just check out our guides to the best Pilates moves of all time, how to master the infamously tricky Pilates teaser and the best instructor-approved Pilates core exercises. Plus, if Reformer is more your thing, you should read how I got on when I tried the similar (but not the same) Lagree method.

Pilates Bridge Marches Promise to Challenge Strength and Stability, So I Put Them to the Test – As for the Results? Impressed Is an Understatement

What are Pilates bridge marches?

Pilates bridge marches are a variation of the classic Pilates bridge; a lower-body exercise which focuses on glute activation, core control and hamstring strength.

The classic version of the move is performed lying on your back with your knees bent and feet flat on the floor. From there, you lift your hips using the strength of your glutes, hamstrings and core, instead of your lower back.

The bridge march adds an extra layer of instability to the exercise. Rather than staying in a static hold at the top of the movement, you switch your legs slowly into a table top position. It takes the bridge from a bilateral movement, where both limbs are doing the same thing at once, to a unilateral movement, which will challenge your coordination, stability, control and single-leg strength.

What are the benefits of Pilates bridge marches?

Broadly speaking, the benefits of Pilates bridge marches remain the same as the classic Pilates bridge, just with the intensity dialled up. The focus is still on the lower body and core strength, but more challenge is placed on the oblique muscles on the side of the core. The hamstrings and glutes also have to work harder to support your body weight whilst the other leg is raised.

The benefits of the move, which include “strength, posture and stability,” says Lizzie Nicholls, Pilates instructor at HOME, apply directly to our daily lives. “When your glutes are activated, everyday movements like standing, walking or climbing stairs feel easier.”

1. Glute, core and hip strength

Compound movements like Pilates bridge marches are both effective and efficient because they work multiple muscle groups at the same time - in this case, the glutes, hamstrings and core.

But why is the marching so important? Well, research shows that single-leg movements can be particularly effective at activating the gluteus maximus and medius, both of which have a habit of allowing other muscles to do the work when they aren't specifically targeted.

The single-leg element also provides an added challenge for your core, says Josie Crafts, master trainer at The Method. "As you're lifting one foot off the ground at a time, your abdominals are forced to resist rotation and your hips to stay level, which is great for building deep abdominal control," she explains.

2. Balance and stability

Balance and stability often get overlooked as metrics because they don’t have the same aesthetic pull as strength or speed. The reality, though, is that very often they are the foundations we need to improve our performance. Without stability, being able to lift the heavier weights or coordinate your limbs when you run becomes much more challenging and increases your risk of injury, too.

”By asking your body to hold steady whilst you move one leg, Pilates bridge marches provide a great opportunity to work on your balance,” says Nicholls. That marching movement is also very similar to the mechanics you need whilst running, making it a particularly good exercise for anyone currently training on the track, road or trails.

3. Protected posture and lower back

Given that most of us spend up to eight hours a day hunched over a screen, the importance of moves that support our posture cannot be overstated.

That’s where Pilates bridge marches come in very handy. Requiring no equipment and very little space, they are a powerful way to build strength in your lower back from the comfort of home. “Sitting weakens the glutes and tightens hip flexors,” says Crafts. “Bridges help to reactivate the glutes and open the front of the hips, which can contribute to better upright posture.”

How to practice a Pilates bridge march with good form:

If we're going to reap all the benefits that the bridge march has to offer, it's essential that we practice it correctly. Crafts outlines the following step-by-step guidance:

• Lie on your back with your knees bent, feet placed hip distance apart and arms alongside the body.
• Inhale to brace your midline, and exhale to push through your heels and find your bridge position.
• Keep a straight line from knees to shoulders, with your knees at hip distance, ribs soft and glutes engaged.
• Float one leg off the ground with control, keeping the knee bent and hips level.
• Alternate legs without allowing the hips to drop from side to side, pressing into the arms for support throughout.
• If more support is needed, hands can be interlaced underneath the back or a block placed underneath the sacrum.

I tried Pilates bridge marches every day for a week - and wow, my glutes, core and lower back have all noticed the shift

Days one to three

Whilst I’d consider myself an experienced Pilates practitioner (I’ve been attending both mat and Reformer classes for over five years), this week has reminded me that you really do never stop learning.

Though I've done glute bridge marches many times in the past, paying closer attention to my form really revealed the gaps in my strength and stability that sloppy technique often hides.

For the first couple of days, my hips and hamstrings feel tight, not helped by the fact that I’ve recently been slacking on stretching. My lower back, too, begins to arch once I'm a few reps in. This is a sign that I’m not activating my glutes and core, so I slow things down, focusing on engaging both muscle groups before I lift my hips off the mat. I also make sure to come down out of the move to reset as soon as I notice my lower back taking over.

For the first three days, that means sticking to a maximum of ten reps at a time. That number will be different for everyone, depending on your experience and existing strength. My best advice: try not to compare to where you think you ‘should’ be - pushing too hard and compromising your form will only slow your progression and could lead to injury.

Days four to seven

By day four, my technique is much improved, and I can feel a real difference in the way my core naturally switches on when I ask it to. My glutes are a little slower to get the idea, and I still have to concentrate on them to make sure all the work doesn’t come from my hamstrings and lower back.

A tip for anyone else struggling with lazy glutes. Keep your heels close to your bum; it helps to prevent the hamstrings from taking over and makes a world of difference for me.

I really love the way the marches challenge my stability, too. Not only can I feel my deep abdominals working, but my obliques are really getting involved. By the end of the seven days, my whole torso feels more engaged, not just when I’m doing the exercise but in my daily life, too. Whether I’m sitting at my desk, walking to the shops or climbing the stairs, I feel taller and stronger.

It’s such an easy move to fit into daily life and doesn’t need to be part of a massive workout. I slot it in in the morning, in my warm-ups, while watching TV or before bed. As far as exercise snacks go, it’s about as good as it gets.

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Every spring, without fail, we always think we'll have more time (not to mention motivation) to work out, once the days are longer and brighter. But guess what? Here we are, almost halfway through May, and we're still time-poor. So, rather than waiting for the hours in the day to magically stretch, we're all about those quick, simple habits that we can realistically fit around our everyday commitments.

We're talking (literally) a few minutes each day, dedicated to certain key wellness habits, that over time, really add up. And, you probably won't be surprised to learn that these are often the classics; while wellbeing trends come and go, there really is no substitute for good old sleep, nutrition, movement and rest.

Our favourite habit? The five-minute workout. Now, you'd be forgiven for thinking that five minutes isn't enough to make any kind of gain, fitness wise, but hear us out: sometimes, less really is more. Recently, there's been a plethora of research into these so-called exercise 'snacks', and the findings are clear: five minutes can be magic.

Take this study, for example. Published in the European Journal of Applied Physiology, it shows that a five-minute daily exercise routine can significantly improve both physical fitness and mental health, while further studies (such as this one, published in The Lancet) reveal that just five extra minutes of exercise each day reduces our risk of premature death by 10%.

And one workout that is always worthwhile, no matter how limited you are on time, is a solid core session. There are a myriad of ways - and reasons to - train your midsection (more on this, below) but it turns out that there's one move we shouldn't overlook - and it might surprise you. Trust us when we say you'll be feeling the burn way before your timer goes off.

Keep scrolling to find out what top coaches believe is the GOAT core move, but while you're here, take a look at our wealth of core-related content: all the benefits of a strong core, the best lower ab exercises, the best deep core exercises - plus, find out how one Health Writer got on when she tried dead bugs every day, here.

Want a stronger core but don't have hours to workout? Try this one PT-approved functional core move for all over ab gains

What are functional core moves?

You might think you know everything there is to know about a core workout, but there's a subtle difference between tacking a few crunches onto your HIIT workout and truly training a functional core, as senior personal trainer at Ultimate Performance, Reid Stafford, explains.

"Many people confuse ‘abs’ workouts with ‘core’ workouts, and while there is some crossover, it’s important to differentiate between strengthening your core and simply training to target your abdominal muscles only," he tells MC UK. "Your abdominal muscles are, in effect, a subset of your core. Your core encompasses not just your abdominal muscles, but also the muscles in your spine. Together, these muscles work together during compound exercises and daily life to keep your spine rigid and your body stable."

So, a core move is any exercise that works to strengthen and stabilise any and all the muscles of the core, from the pelvic floor to back, and more, rather than aiming to target the abdominals in isolation.

"Core moves, then, are exercises that train the muscles responsible for stabilising and moving the trunk of the body," continues Stafford. "While the abdominals are often the focal point, the core is a broader system made up of the rectus abdominis, obliques, transverse abdominis, and spinal musculature, including the erector spinae."

As for the 'functional' part, this simply means that you're training your core to move in the ways that it would in your day-to-day life: think twisting, reaching, standing, sitting - you name it.

What are the benefits of functional core moves?

While functional core moves might not sound like the most exciting training, it might just be the most important session you do - and they only take five minutes.

1. It makes everyday life feel easier

We can't promise that a 5-minute core move will sort out your never ending to-do list (sorry!) but it will make your everyday movements feel easier: the definition of functional strength.

"Developing a strong core is vital for several reasons," notes Stafford. "Whether we are running, lifting, or simply walking, the ability to stabilise the trunk allows the limbs to move more effectively. This translates to improved performance and reduced energy expenditure, as well as better, more fluid overall movement."

2. It improves posture

Since the core protects and stabilises the spine, it follows that keeping these muscles strong and mobile will benefit our posture.

"A strong core supports proper posture by maintaining the natural curvature of the spine, thereby alleviating strain on other muscles and joints," agrees Stafford.

3. It boosts balance

"If your core is weak or poorly coordinated, you’re more likely to lose balance, move inefficiently, or struggle with tasks that require stability and force transfer," explains personal trainer Monty Simmons. "A good core can improve posture, balance, coordination, and body awareness. It helps with everyday tasks like carrying shopping, running, lifting, shifting your weight from side to side, and staying stable on one leg."

And being able to stand on one leg isn't reserved for the gymnasts among us: studies show that the ability to balance is strongly associated with improved longevity, too.

4. It reduces the risk of injury

Think about it: a more stable centre of gravity means you're less likely to overbalance, tumble, trip or fall - or, if you do, you're better equipped to stop yourself really wiping out, no matter how clumsy you are (guilty).

"A stronger core can improve balance and stability, support better posture, make movement more efficient, and help create a more resilient base for the spine," notes personal trainer Kate Rowe-Ham. "It may also help reduce the risk of falls and lower-back strain, which is why good core training is so important for long-term function, not just fitness."

5. It improves athletic performance

Keen to improve your running/team sports/gym performance? Building a stronger core may not turn you into an Olympic athlete overnight, but it's a great place to start.

"In the gym or sport, a stronger core helps you transfer force more efficiently and stay more stable under heavy loads," advises Simmons. "It can also help you learn movements quicker because you’ve got a stronger base to stabilise from. In many cases, good core strength can compensate for a lack of movement skill by helping you stay controlled and connected through the body."

This is the best 5-minute core move we should all be doing, according to top coaches

Now for the part we've all been waiting for: the one move that our experts unanimously hail the best core move, if you only have five minutes to workout. A small caveat, here though: we've selected one move for beginners to strength training, and another for more advanced exercisers.

First up, the beginner's winner: the dead bug. "If I had to pick one functional core move above all others, I’d choose the dead bug," advises Rowe-Ham. "It's functional because it mimics real-life patterns, ensuring stability through the core when we reach, walk, climb, and lift. The dead bug is free, accessible, low-impact, and easy to regress or progress at home."

How to do a dead bug with good form

Key, always, to getting the most out of any move is form and technique. Rowe-Ham suggests the following:

• Lie on your back with your knees stacked over your hips and your arms reaching up to the ceiling.
• Gently brace through the midsection, keep the ribs down, and slowly lower one heel toward the floor as the opposite arm reaches overhead.
• Return to the centre, then switch sides.

As for the more advanced move, it may surprise you to learn that our experts chose the humble sit up, with or without a twist. Now, we know that crunches don't get an awful lot of love anymore, but hear us out: a well-executed crunch with oblique twist covers all bases, as Simmons explains.

"A sit-up with an elbow-to-opposite-knee twist is my favourite home core move," he says. "Primarily because it trains both the six-pack muscles and the obliques, while also introducing rotation, which is something a lot of people neglect.

"Most gym training is very straight-line and bilateral, but real life involves twisting, reaching, rotating, and transferring force across the body.

"That twisting component helps strengthen the obliques and improves rotational force transfer between the upper and lower body. It’s not the single most complete exercise in the world, but it’s accessible, free, scalable, and very effective for building real-world trunk strength."

And Stafford agrees. "Despite its simplicity, the abdominal crunch remains one of the most effective core exercises you can do," he notes. "It directly targets spinal flexion, one of the primary functions of the abdominals. When executed with proper technique, it allows for controlled movement, measurable progression, and a strong mind-muscle connection."

How to do a crunch with good form

"To maximise the effectiveness of the abdominal crunch, good technique is essential," cautions Stafford. "Try the following:

• Begin by lying on your back with your knees bent and feet flat on the floor. If available, placing a small pad or support under the lower back can increase the range of motion, allowing for greater muscle activation.
• Position your hands lightly across your chest or at the sides of your head, avoiding pulling on the neck. From this position, initiate the movement by flexing the spine, rather than driving through the hips.
• Focus on bringing the ribcage towards the pelvis, thinking specifically about shortening the distance between the sternum and the navel. As you lift, exhale fully to encourage maximum contraction of the abdominal muscles.
• At the top of the movement, pause briefly (typically for two to three seconds) to reinforce the contraction. Then, slowly lower back to the starting position, maintaining tension throughout. The descent should be controlled, allowing the muscles to lengthen under load.
• Common errors include using momentum, engaging the hip flexors excessively, or reducing the range of motion. Each of these diminishes the effectiveness of the exercise.

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However fit you are, and no matter how many workouts you've done in your life, when it comes to wellbeing, there's always something new to learn about. Sure, physiology can be technical, but the chances are, if you're committed to improving your physical fitness, you're likely to be interested in how and why what you're doing - well, works.

Enter: neuromuscular control. It's the skill you never knew you needed, but once you know about it, it's a game-changer, and it impacts every single movement you'll ever make: read that again. Every. Single. Movement.

Whether you're picking up a pen you've dropped, turning around to wave to a friend, playing tennis, running a marathon or simply eating your dinner - you name it, you're utilising your neuromuscular control.

Put simply (we'll cover this in more detail, below), it's how your brain, muscles and nerves communicate with each other, as personal trainer Monty Simmons explains. "Neuromuscular control is about how your nervous system controls your muscle firing," he tells MC UK. "It is basically your brain, nerves and muscles working together as an orchestra of movement."

While the term might be a new one to you (and us!) it's actually something that we've long been aware of in clinical settings, with biochemists and neuroscientists in particular grappling with what neuromuscular control is, and how it influences our movement patterns.

Without getting too caught up in the (frankly mind-bogglingly complex) science behind it, research (such as this study, published in the journal Frontiers in Physiology) shows that neuromuscular control influences agility, muscular strength and balance in athletes, while futher studies (such as this one, from the Journal of Clinical Medicine) show that neuromuscular training also reduces the risk of lower limb injury in football players, particularly women.

Not an athlete? Keep scrolling for why you shouldn't sleep on the benefits of neuromuscular control, plus how to improve yours. In the meantime, you might be interested in our guides to the best longevity workout moves you can do at home, why you should be adding the hip aeroplane move into your fitness rotation and find out how one Health Writer got on when she tried jumping jacks every day for a week, here.

Neuromuscular control is the key to better balance, coordination and stability - here's how to improve yours today

What is neuromuscular control?

First up, let's dig a little deeper into what the term means - and why it's important.

"Neuromuscular control is your body’s built-in movement guidance system," shares Luke Meessmann, founder of Absolute Studios. "It’s the way your brain, nerves, senses, and muscles work together to help you move smoothly, stay balanced, and keep your joints stable."

As mentioned above, we use neuromuscular control in quite literally every move we make. "It matters because it affects almost everything we do physically, from walking, climbing stairs, and carrying shopping bags to running, dancing, and playing sports," continues Meessmann. "It’s what helps you step off a curb without wobbling, catch yourself if you trip, lift something without twisting awkwardly, or land from a jump without your knees collapsing inward.

"In simple terms, it’s not just about being strong; it’s about using your strength well. Think of it as the difference between just having a powerful car engine and also having good steering, brakes, and suspension.

Pretty crucial, then.

What are the benefits of good neuromuscular control?

We've touched on some of the main benefits above, but, quite honestly, the advantages of incorporating neuromuscular training into your fitness routine are pretty endless. Let's take a look.

1. It's crucial for functional fitness

Functional fitness might not sound as appealing as shredded abs, built biceps or torched torsos (yep, fitness jargon is wild), but trust us when we say, it's more vital than all of those put together - plus, it's actually possible to achieve, as opposed to being an unrealistic and essentially meaningless hook. Functional fitness is about making all those everyday, run-of-the-mill movements easier, smoother and less effort.

"Neuromuscular control is important because it helps us do everyday tasks safely and efficiently," says Simmons. "It helps us lean forward to go upstairs, stand upright without falling over, reach into cupboards, walk on uneven ground, or lift weights in a controlled way.

"It controls position, timing and force. It is what stops movement from feeling clunky, delayed, jerky or unstable. You can see impaired neuromuscular control in certain medical conditions, but you can also train it to become more efficient, skilful, dextrous and precise, which will benefit you by making everyday tasks feel easier, smoother and more economical."

2. It reduces our risk of injury

It goes without saying that sports people dread suffering an injury - but even in everyday life, small stresses and strains can be at best frustrating, and at worst debilitating.

"Having strong neuromuscular control helps prevent injury," notes Anwen Davies, personal trainer and gym and fitness product developer at Net World Sports. "It allows you to catch yourself when you trip, stabilise your knee when you land from a jump or maintain proper form during a heavy lift. Poor neuromuscular control is often the reason behind recurring injuries; your body simply isn’t responding quickly or accurately enough to protect your joints and tissues under stress."

3. It boosts athletic performance

If you do fancy yourself a bit of an athlete (and by this we mean, you move your body!), then good neuromuscular control will enhance performance, too.

"Exercises that improve neuromuscular control can make you feel steadier, stronger in real life, and more confident in your body, as well as building strength and stability in sports and training," shares Meessmann. "They can help you absorb force better, which matters for landing, changing direction, or simply moving without jarring the body. Additionally, and perhaps most importantly, they help you 'unlock' the strength you already have, so you’re not just strong in theory, but strong in motion."

4. It improves coordination and proprioception

"The main benefit of neuromuscular control is more coordinated movement," notes Simmons. "Better coordination makes everyday tasks feel easier, smoother and more economical. Some neuromuscular control moves improve efficient positioning and balance, while others will improve how well you position yourself to challenge muscles more effectively."

They also help build our awareness of where our bodies are in space (known as proprioception). Over time, this becomes intuitive, and this also helps when it comes to things like injury prevention, too.

Who is neuromuscular control training best for?

While we can all benefit from neuromuscular control training, it’s especially important for certain groups of people.

"Neuromuscular control is not fixed," says Meessmann. "It improves with practice, much like balance, coordination, or any other skill. The body gets better at what it repeats, so if you regularly do exercises that challenge control, timing, stability, and body awareness, your nervous system learns to organise movement more efficiently.

"It's particularly good for older adults who want to stay confident and independent, for athletes who need sharp movement and safer landings, and for people in rehab who are rebuilding trust in their bodies after pain or injury."

5 best moves for improving neuromuscular control, according to top PTs

1. Single leg Romanian deadlift

What? Stand on one leg, keeping a slight bend in the knee. Hinge forward at the hips while extending the opposite leg behind you for balance. Reach out your hands towards the ground while trying to maintain a neutral spine, then return to standing.

Why? "This exercise challenges your balance and requires significant hip and core stabilisation, forcing the standing leg to make constant adjustments," says Davies. "It is effective for runners and anyone who wants to prevent knee and ankle injuries.”

How long for? Aim for three sets of 10 reps.

2. Split squat

What? Stand with one foot in front of the other, back heel raised. Lower the back knee toward the floor under control, then stand back up. Push through the front heel and the ball of the back foot. Let hips and knees bend smoothly without wobbling.

Why? "Split squats are excellent for single-leg control, hip stability, pelvic control and leg strength," says Meessmann.

How long for? Try three sets of 10 to 12 reps on each leg.

3. Lateral banded walks

What? Position a mini band around knees or ankles and dip into a slight squat. Step side to side with control.

Why? "Lateral banded walks fire up the glutes and improve knee tracking," shares personal trainer and head of fitness at Snap Fitness UK, Andy Carr. "This is key for preventing common lower-body injuries."

How long for? Aim for 60 seconds of work.

4. Dead bugs

What? Lie on your back with knees bent in a tabletop position and arms up. Press the lower back gently into the floor. Reach one arm overhead while extending the opposite leg out, then return and switch sides.

Why? "This improves trunk control, left-right coordination, and force transfer between upper and lower body," says Meessmann.

How long for? Three sets of 10 reps on each side.

5. Bear crawls

What? Start on your hands and knees, then lift your knees just an inch off the ground. Crawl forwards by moving your opposite hand and foot at the same time, keeping your hips low and stable, your back flat, and your movement controlled.

Why? "Crawling, although prehistoric sounding, is one of the most comprehensive neuromuscular exercises available," says Davies. "It requires cross-body coordination, shoulder and core stability, and full body awareness all at once. It is fantastic for shoulder health and overall body coordination.”

How long for? Try between five and 10 complete reps (backwards and forwards = one rep).

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Ever been stuck in a workout rut? You know the kind: your routine feels stale, and you're just not seeing the results you used to. If so, you're not alone: plateauing is totally normal, even if it is super frustrating.

Sometimes, all you need is a rest, but if you're not one to take a week (or more!) off, then - same - and the old adage rings true, here: a change is as good as a rest. Mixing things up not only benefits our minds, but also our muscles. too. In fact, recent research (published in the journal BMJ Medicine) shows that varying our workouts is associated with increased longevity - reason enough to give it a go.

So, it'll come as no shock to you that when I was asked to try the trending Norwegian 4x4 workout for a month, I was all in. Touted by experts as being the ultimate longevity workout, the method has been gaining traction on socials for its heart health and cardio fitness benefits - specifically, an improved VO2 max score.

We'll cover more on what this means exactly further down, but in essence, a good VO2 max score lowers our risk of all-cause mortality and cardiovascular disease (check out this study, published in the journal Translational Sports Medicine). No wonder, then, that the Norwegian 4x4 is making waves in the fitness world as a simple (but not exactly easy!) way to achieve a higher score.

Keep scrolling for all the details of my month's trial, but in the meantime, take a look at our comprehensive guides to VO2 max for beginners, the Norwegian 4x4 workout, and the most effective cardio workouts, here.

The Norwegian 4x4 boosts VO2 max like nothing else - I tried it for a month

What is the Norwegian 4x4 workout?

Never heard of it? Here's the lowdown. Originally developed in 1990 by researchers Dr Jan Hoff and Dr Jan Helgerud at the Norwegian University of Science and Technology, the basic premise utilises heart rate zones to maximise intensity and efficiency across the workout.

"The Norwegian 4x4 method is simply another variation of high-intensity interval training (HIIT), a training style that has been proven to deliver results for decades," explains Emily Schofield, certified personal trainer at Ultimate Performance.

Essentially, it is built on the principle of performing four minutes of high-intensity work, typically at around 85 to 95% of your maximum heart rate, followed by three minutes of active recovery. You repeat this sequence four times (so four ‘reps’, if you like) usually alongside a warm-up and cool-down, resulting in a session lasting about 30 to 40 minutes."

So, four minutes, four times equals 4x4. Sounds simple, and brutal, all at the same time.

What are the benefits of the Norwegian 4x4 workout?

If you're wondering why on earth anyone would do this, same, but there are so many benefits to this style of workout (sorry!)

1. It's efficient and effective

There's no doubt that the Norwegian 4x4 method will require you to work hard (very, very hard!), but, added up, it's a mere sixteen minutes of all-out work - very little in your day as a whole, right?!

"One of the major advantages of the Norwegian 4x4 workout is efficiency," shares Schofield. "A well-structured HIIT session like this can deliver powerful results in a relatively short period of time. Even sessions lasting under 30 minutes can produce profound improvements in fitness and body composition, which makes it particularly appealing for women with busy schedules who need to make the most of what time they do have to dedicate to their fitness."

2. It boosts cardiovascular health

While there are so many benefits to working out, if we strip it all back, one of the main benefits of any type of exercise is that it improves our cardiovascular health, building stronger hearts and lungs. And this, the 4x4 workout does, in spades.

"One of the main benefits of the Norwegian 4x4 workout is that you’re training your heart to become stronger and more powerful," agrees personal trainer Monty Simmons. "You’re also improving the elasticity and function of your blood vessels, so your arteries and veins become more efficient at transporting blood. At the lung level, you’re improving oxygen uptake, and at the muscle level, you’re improving how that oxygen is delivered and used to produce energy; also, that whole transport and utilisation system becomes more efficient."

3. It improves vo2 max

"Much of the hype and popularity surrounding the Norwegian 4x4 method centres on the fact it can improve your VO₂ max," notes Schofield. "In brief, VO₂ max refers to the maximum amount of oxygen your body can utilise during intense exercise and is one of the most widely regarded indicators of a person’s cardiovascular fitness.

"A higher VO₂ max reflects a more efficient heart, stronger lungs, and a greater capacity for delivering oxygen to working muscles. Or, to put it another way, it represents the size and power of your aerobic engine!

"Improving your VO₂ max has genuine benefits and should not be treated as just ‘another’ metric in the data-driven age we live in," she continues. "Greater VO₂ max levels will enhance your endurance, support your overall health, and are strongly associated with increased longevity. This is why it has become such a focal point in both performance and health-focused training programmes."

4. It builds stamina and functional fitness

"In terms of outcomes, your stamina will improve, both in everyday life and in training," advises Simmons. "Things like walking up stairs, running for the bus, cycling, or hiking will feel easier. In the gym, you’ll recover better between sets and rounds, and you’ll be able to sustain effort for longer without feeling as exhausted. Recovery improves both during workouts and between sessions, because your aerobic system becomes more efficient."

Why is the Norwegian 4x4 workout trending?

As far as fitness trends go, there's not really any such thing as reinventing the wheel; most of what we learn is established principles executed in new ways - and the Norwegian 4x4 method is no different.

"In reality, I wouldn’t look at the Norwegian 4x4 method as something that is revolutionary or new, albeit it most certainly can be effective," shares Schofield. "What you typically see is variations on the basic fundamentals of exercise being packaged as something new, and because most people are looking for the maximum results in the least amount of time possible, they’re drawn to these types of trends.

“The Norwegian 4x4 method is gaining a lot of traction and popularity in fitness circles at the moment because it is being presented as a cutting-edge, science-backed approach to improving your cardiovascular fitness, being a bit of a silver bullet for fat loss, and for boosting your VO₂ max levels.

"And, with buzz phrases such as ‘longevity’ and ‘improving the quality of your life’ being the zeitgeist of the day, anything that claims to improve your VO₂ max levels is naturally going to get a lot of attention."

TLDR: it's not a new approach, it is good for fitness and VO2 max, but there's no such thing as a shortcut: when it comes to making meaningful changes to your cardiovascular fitness, it takes time, consistency and graft.

How to do the Norwegian 4x4 workout

One of the advantages of the protocol is that you can more or less tailor it to whatever form of exercise you enjoy, whether that's running, strength training, cycling or something else entirely.

"Most commonly, people opt for four minutes of running or cycling or rowing because of the ease with which modern cardio machines allow you to increase and decrease your speeds (intervals)," says Schofield. "But any exercise you can perform intensely for four minutes would technically count."

I tested the Norwegian 4x4 workout for a month to improve my VO2 max - here are my findings

Weeks one and two

I'll be honest: I'm not a huge fan of HIIT workouts. Despite their undeniable benefits, I think I overdid them back in the noughties, and since I turned 40, I've veered away from them, preferring a gentler, more holistic approach to fitness. So, it's with some trepidation that I select a HIIT-style strength training session for my first foray into a Norwegian 4x4.

I know it's going to be tough - and, reader, it is - but what I wasn't prepared for was how much I was actually going to enjoy my workout. That's right: it was quite fun! Whether it was muscle memory from all those years of training in a similar style, or just the fact that I knew it was short-term pain for long-term gain, I was pleasantly surprised (not to mention relieved!) after my first workout.

I won't lie: it was hard work. Four straight minutes of strength training with heavy weights isn't for the faint-hearted, and I did drop my weights down around halfway through my session, having been slightly overly optimistic with my selection. I also broke up the four minutes, so I did one minute of each move (alternating between burpees - my personal nemesis, kettlebell swings, squat to clean and jumping jacks) so I didn't get too bored, which definitely helped. I can't imagine doing four minutes of straight burpees!

For my active recovery, I switched between weighted squats and lunges - full disclosure, I actually think that was too much, as my heart rate remained pretty high all the way through the workout.

In terms of measuring intensity, I'll admit, I went old-school and did this on feel rather than wearing a heart rate monitor, partly because I was quite nervous to begin with, and sometimes tracking my metrics increases my anxiety.

I kept the rest of my week the same as usual: a barre-style workout, reformer and mat Pilates and a 7k run, as the experts advise that once a week is enough for the Norwegian 4x4. Phew!

At the start of week two, I decided to challenge myself on a run. I'll admit: I'm one of those runners who will complain about never getting any better, but I'm reluctant to actually do the things that I know will help me improve (hill sprints, I'm talking about you). So, I'm intrigued to learn whether incorporating the 4x4 method will help, but I also know that a single workout isn't going to make much (or indeed any!) difference in the big scheme of my running ability - this is more to test how easy the protocol is to follow as I run.

And I'm delighted to report that in terms of a method of run training, it's super easy: my Garmin does the hard work for me, keeping track of time and my heart rate. This being said, the actual workout itself is far from easy. There's only one word for it: brutal. Running at 85% capacity for four minutes feels endless, and I confess, by the third round, I was pretty much finished.

On the upside, I felt amazing when it was over, which I'll take.

Weeks three and four

I won't lie: it took monumental levels of self-motivation to tackle week three. After last week's run, the memory of those intervals is still haunting me as I hop on the bike for a spin class - I know it's going to be tough.

But we can do hard things, right? So I buckle up and face the music - and, as is so often the way, it's not as painful as I'd feared. Note to self, though: attempting this immediately after lunch isn't one of my all-time best ideas. I also notice that I struggle to get my heart rate in the right range, and I spend much of the workout checking and rechecking my Garmin - which is mildly annoying.

That being said, I feel invincible afterwards - if only we could bottle up that post-workout high! And it's this that becomes my most important takeaway from the challenge: at the start, I'd got out of the habit of feeling uncomfortable in my workouts, preferring instead to stay in my comfort zone, despite knowing that this isn't where the growth happens. But over the four weeks, I've proved to myself that I can still push my limits, even if only for four minutes (trust me when I say, four minutes can feel endless!)

The mental health wins are something Simmons advocates, too.

"As it becomes harder for you to get out of breath, and you become more comfortable working at higher intensities, it increases your physiological and psychological tolerance to hard work," he notes.

All this, and I'm still only working out for around half an hour each session, so I'm done and dusted in no time at all, despite sweating for a while afterwards (I am a serious sweater!)

Before I know it, the month is almost up, and it's time to assess my progress. Have I gained fitness? I think I have, based less on actual data and more on how exhausted I feel running up the hill to collect my son from school (I'm perennially late, so it's pretty much a faily thing), but I'll take it. I also notice that I'm spending more time in the amber zone of my Garmin heart rate, rather than red, which, according to Simmons, is a sign my fitness is on the up.

"As you get fitter, you’ll notice it takes more effort or speed to hit that 85% target, which is a good sign your cardiovascular system is improving," he notes.

As for my VO2 max, I'll be frank: it hasn't moved, yet, but any significant uptick here is likely to take longer than four sessions, so I'm undeterred. Watch this space.

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It's officially marathon week here in London. Flags are being hung on the mall, confetti cannons ordered, and cheer points meticulously curated.

For any of you lacing up to tackle your first 26.2 this weekend, or entertaining the idea of signing up for one in the not-too-distant future, you'll likely be feeling at least a little nervous. It's a long way, after all, and a once-in-a-lifetime kind of achievement.

Who better to ease your pre-race day nerves, then, than Eliud Kipchoge, the world's fastest marathoner and the only human ever to run a sub-2-hour marathon.

I was lucky enough to catch up with the athlete last month as he announced his "7 Marathons, 7 Continents" world tour. Next month, he'll begin the challenge, aiming to complete 7 marathons on 7 different continents, with the aim of inspiring people at home into movement, whatever the barriers to entry.

Because, as he shares with me during our chat, "Those who can casually run a 5km or 10km can run a marathon" - it's all a matter of training, dedication, and choosing the pursuit. It'll come as no surprise that he's a firm and passionate believer in movement as medicine, reaffirming his confidence in movement as one of the simplest ways to boost not only your health, but your overall quality of life, too, several times over the course of our sit-down.

So, what would his advice be to any runners taking on their first marathon this weekend? He's imparted his wisdom below. And while you're at it, don't expert-led explainers on the benefits of running, 10km training tips, how to run further and how to run faster, or simple yet practical running tips for beginners' bible here. If you're keen to invest, scroll our tried and tested round ups of the best race day outfits, chic micro shorts, the best running accessories, and the best running trainers.

6 things Eliud Kipchoge wants you to know before you run your first marathon

1. Be consistent

One of the main things Kipchoge wants you to focus on, whether you're preparing to lace up for your first marathon this weekend or considering signing up for one in the near future? Consistency.

He believes it's the easiest, simplest way to not only build fitness and routine, but build up your base level of fitness enough to make the marathon a breeze.

"Create consistency and be really disciplined in training," the world's fastest marathoner shares.

2. Be grateful for movement

Next up? See movement as a privilege, rather than a chore. "For anyone who's not an athlete, I'd tell them that movement - putting one foot in front of the other - is one way of creating good health." He goes on to add, "Above all, health is what we need to get by."

If you're feeling daunted by the length of the training block, the distance, or the sheer volume of running you'll be signing up for, remember: you don't have to run; you get to. As Kipchoge puts it: "Exercise is not a punishment - it's a medicine for your health," he shares.

3. Train your brain

One thing that Kipchoge thinks it's essential you know before you run - or sign up for - your first marathon? How much of a physical and mental challenge the marathon distance is. He recomends training both your body and mind - preparing both for the challenges that race day will present.

"Running is about the body and the mind. The mind should be more fit than the body, because the mind is what controls the body. The moment you train the body right, that's where the magic happens. It's like your heart - You can't train only your heart, but through swimming, through running, through any kind of sport, you train your heart. Same thing with the mind. The more you adventure, the more you pick a target, that's what the mind wants."

My favourite ways to train the brain pre-race day include journalling, using visualisation techniques, and building a strong playlist packed with songs I listened to during this specific training block.

4. Use the tech to your advantage

"This is the world of technology - the world whereby you can have a coach in your watch or phone," he shares. He's a fan of utilising the tech available and letting the stats inform your sessions, too.

One feature on his own watch that he really rates, and recommends you check out too? "The feature which actually predicts how fit you are by looking at your cardiovascular data, previous run splits, and more."

This comes in unbelievably handy come race day, when you train for months at a time. It takes the guesswork away somewhat, as while there are still many elements (mental resilience, being one of them) that can impact how fast you run on race day, it gives you a good idea of your current fitness level and what that translates to in a race time.

5. Journal, journal, journal

As I mentioned above, I'm a massive fan of journaling - I've kept a record of all ten of my marathon training blocks, documenting the highs and lows. And so, too, has Kipchoge (although he's run ten or so more marathons than me in slightly speedier splits, but who's keeping track?).

"I have a diary for every marathon I've ever run," he shares with me. In it, he'll document what he's eating, rate of perceived exertion, the workout in question, and how he felt that day. It's an easy way to document the journey, but also a brilliant way to process your emotions as the training block builds and you need a reminder of all your weeks (and weeks and weeks!) of hard graft and resilience.

6. But most important of all, enjoy it

"For the last 23 years, I've enjoyed what I do every single day," he confesses. And there's a real lesson in this simple yet effective mindset hack. If you wake up every day and tackle your training with positivity and excitement, you've already won.

That, paired with choosing a workout that you enjoy and that you genuinely feel you'll stick to, is the ultimate way to stick to a new workout routine or run plan. As professional athlete Philly Bowden says, "Love the grind."

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As a Health Journalist, I’m often conflicted about wellness inc: the £5 trillion industry built on selling us our wellbeing. Lots of brands start with good intentions, aiming to help us live longer, healthier, happier lives. Yet at the same time, plenty of products and services are overcomplicated and overpriced, designed to "hack" our health in ways we could approach far more simply and affordably at home.

Longevity is a case in point. With an ageing population, living well for longer has become an undeniable priority for many of us. Interest has surged, with searches for the term increasing by more than 5000% over the past five years. Yet the sheer volume of information now online, from the 1.7 million posts under #biohacking on Instagram to the rise of luxury longevity clinics (where a four-night programme at SHA Wellness Clinic in Spain can cost upwards of £4000), has left many of us feeling overwhelmed and, ultimately, disengaged. A recent report by high street retailer Holland & Barrett found that exhaustion is the leading barrier preventing people from adopting healthier habits.

When healthy living feels expensive, time-consuming or complicated, we are far less likely to stick with it. Research supports this time and again. But the reality is that longevity doesn’t have to be complex. You don’t need DNA testing, IV drips or infrared saunas, though they have their place if you have the means. What the evidence does show is that good foundations are what matter most: a balanced diet rich in protein and fibre, consistent, good-quality sleep, and regular cardiovascular and strength training. In other words, you can build a life packed with longevity-boosting rituals and routines from home, in ways that are both simple and effective.

For the purposes of this feature, let’s start with strength training. The data shows that from around the age of 30, we begin to lose between 3 and 8% of our muscle mass per decade. This decline accelerates during perimenopause, when falling oestrogen levels increase the risk of muscle loss and osteoporosis. The result is a higher likelihood of falls, fractures and metabolic dysfunction, making the maintenance of muscle and bone strength essential in extending our life-(and health)-span.

Strength training is one of the best ways to combat muscle decline and protect our bone strength. Which is why we asked two top trainers to share the most effective, longevity-supporting moves you can do at home, with no equipment required. Ahead, they share everything you need to know.

For more straightforward longevity tips, check out our guides to improving your musclespan, plus expert-backed explainers on how to hack your longevity from home, the grip strength test that's thought to be the most accurate predictor of all-cause mortality and cardiovascular disease, and how to track your health without obsessing.

Trust Me, I’m a PT - These Are the 3 Longevity-Boosting Moves You Should Be Adding to Your Workout

What constitutes a ‘longevity-boosting’ workout move?

First things first, what are we actually looking for in a 'longevity-boosting' move?

"An exercise that promotes longevity is one which supports muscle mass, bone density, joint health, balance, and long‑term independence,” says William E Mustin, lead strength and conditioning coach at the NFL Academy. “It should focus on the fundamental ways humans are designed to move, and should target the muscular, skeletal, and neurological systems all at once.”

Multidisciplinary trainer, Tara Riley, agrees. “Longevity isn’t built on complexity, it’s built on consistency, which is why we’re looking for moves that mirror real-life movement patterns without the need for a gym or complicated setup.”

Ahead, their top picks.

1. Squats

Which muscles do you use when you squat?

There's a reason squats are one of the most widely used exercises in the strength-training book. A true muscle multitasker (or compound movement, if we're getting technical), the squat recruits “your quads, glutes, hamstrings, adductors, core and calves,” says Riley.

What are the longevity benefits of squats?

“Squats directly translate to movements we use in daily life,” says Riley. “Whether we’re getting up from a chair or climbing stairs, squats help us to maintain our independence as we age. This is one of the clearest markers of functional longevity.”

How to perform a squat with proper form:

• Stand with your legs hip-width apart
• Bend at your knees, sending your hips backwards
• Keep your spine straight and your knees tracking behind your toes
• Press through your feet to stand

"Using a chair to help guide your depth can be helpful," says Riley.

How to progress a squat:

“Start with two to three sets of eight to twelve reps, using just your bodyweight,” recommends Riley. “Once you feel comfortable and strong, you can progress by adding weight using dumbbells, resistance bands or a barbell.”

2. Suitcase carry

Which muscles does you use in a suitcase carry?

According to the World Health Organisation, lower back pain is the leading cause of disability worldwide. That makes protecting our backs through strength training critical, especially as we age.

It's why Mustin is a fan of the suitcase carry. “This exercise strengthens the core muscles that stabilise the spine, helping to protect against back pain,” he explains.

What are the longevity benefits of the suitcase carry?

Beyond our backs, Mustin says that "the suitcase carry also improves grip strength,” which is a key biomarker for longevity. In fact, one study found it to be a stronger predictor of lifespan than blood pressure, whilst another found correlations between higher grip strength and those who lived beyond 100 years old.

It's also highly applicable to real-life tasks such as carrying shopping, luggage, or children. “Carrying uneven loads is something humans do daily, and training this safely improves resilience and real‑world strength,” explains Mustin.

How to perform the suitcase carry with proper form:

• Brace your core, bend your knees and pick up the weight, holding it by your side with one hand
• Stand tall with your shoulders level and core braced
• As you walk, keep the pace slow and controlled
• Avoid leaning to one side or allowing the shoulder to shrug

Mustin advises using a relatively lightweight weight to begin with. “Going too heavy will make it difficult to maintain posture, which is important in mastering the move effectively,” he says.

How to progress a suitcase carry:

For beginners, Mustin recommends two to three sets per side, walking for either 20 to 40 metres or 20 to 40 seconds.

To progress, he suggests gradually increasing the load, distance or time. “You could also walk on uneven surfaces to challenge balance and stability,” he suggests.

3. Front plank

Which muscles do you use in a front plank?

“Planks work your deep core, rectus abdominals and obliques,” says Riley. “At the same time, they engage the shoulders, back, hips, glutes and quadriceps.”

What are the longevity benefits of a plank?

“A strong core supports the spine, improves posture, and reduces risk of back pain,” says Riley.

Importantly, she adds, “weight-bearing through the wrists helps maintain bone density, reducing risk of fractures. Stronger wrists and forearms also allow for better stability and ability to break a fall, which is a major cause of mobility loss in older adults.”

How to perform a front plank with good form:

• Start on your hands and toes with your wrists under your shoulders
• Keep your body in a straight line with your core braced
• Avoid dropping the hips or pushing them too high,
• Think of gently pushing the floor away without locking the elbows or shoulders

How to progress a front plank:

For beginners, Riley suggests a 20 to 30 second hold. “If you need extra support, put your knees on the floor or keep your hands on an elevated surface,” she says.

As for progression, Riley says that the simplest way is to extend the time of your hold. That said, you can also try adding a weighted plate to your back, or put your hands on a decline for additional load.

What's more, there’s also plenty of plank variations to try, including side planks, back planks, and planks with added movement such as hip dips or rock backs.

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Strength training is having a real moment, and for good reason. Large population studies link it to a longer life expectancy, particularly for women, thanks to reduced cardiovascular risk, better immune function and a lower likelihood of injury. It also helps protect muscle and bone health, both of which naturally decline due to hormonal changes during menopause.

But healthy ageing isn’t just about strength. It’s also about stability and mobility, too. Being able to lift a heavy box is all well and good, but less useful if you’re wobbling whilst holding it, or don’t have the range of motion to pick it up in the first place.

It might sound like a future problem, but it’s already a reality for many. One study in the British Journal of Sports Medicine found that people in their 50s, 60s and 70s who couldn’t balance on one leg for ten seconds were significantly more likely to die from all causes in the following seven years.

That’s where moves like the hip aeroplane come in. A simple, if slightly under-the-radar, move that combines strength, stability and mobility, it’s quite the triple threat when it comes to longevity.

You won’t see it as often on the gym floor as squats or lunges, which can make it feel a little awkward at first. But stepping outside your usual routine, especially when the payoff is this strong, is well worth it.

Below is your expert-led guide to the move, including what it is, why it matters, and how to do it properly. And if, after reading this, you’re after more longevity inspiration, make sure to check out our guide to the eight best longevity exercises for a longer lifespan. We’ve also got a guide to musclespan - the underrated metric that’s just as important as healthspan. And of course, it’s always worth reading up on blue zone living - those guys have got it down when it comes to living long, healthy lives.

Experts Say This Overlooked Exercise Builds Strength, Balance and Mobility - Your Guide

What is the hip aeroplane?

“The hip aeroplane is a single-leg balance and hip control exercise where you hinge on one leg, keep your torso stable and rotate your pelvis open and closed in a controlled way,” says personal trainer Aimee Victoria Long. “It looks simple, but it’s so much more than a pure strength exercise. It requires stability, mobility and motor control.”

Long explains that, like squats and lunges, it’s a compound movement, meaning it works multiple muscle groups at once - making it an efficient addition for those short on time.

“The hip aeroplane targets the glute medius, glute maximus, deep hip rotators, hamstrings, adductors, core muscles and your foot and ankle stabilisers,” she explains.

What are the benefits of the hip aeroplane?

Given that it requires lower body strength, hip mobility and motor control to coordinate the movement, the benefits of the hip aeroplane are, unsurprisingly, far-reaching.

“The hip aeroplane challenges hip stability and mobility, single-leg balance and glute function, all in one move,” says Long.

What’s more, hip aeroplanes are more applicable to real life than many popular double-leg movements. “Running, climbing stairs, changing direction, and even walking all rely on single-leg control, so hip aeroplanes have strong practical carryover,” Long explains. “The move also treats side-to-side differences in balance, hip mobility, and glute control, making it both a training tool and a movement check.”

Sam Stone, master trainer at Barry’s, agrees. “Working unilaterally (a.k.a on a single leg) helps to build isometric strength and stability on the supporting side, while improving range of motion on the moving side. These qualities can transfer well to both lifting and sport performance, while also helping to reduce injury risk by improving control and joint stability," she says.

How to perform the hip aeroplane with proper form:

If you’re new to the move, Long suggests starting with support (holding onto a wall, for example), and keeping the range of motion small.

“Start slow and think about control before range,” she says.

Below, she shares her step-by-step guide.

1. Stand tall on one leg with a soft bend in the knee.
2. Hinge at the hips, letting your torso come forward while the non-standing leg extends behind you.
3. Keep your spine long and your core braced.
4. From that single-leg hinge position, slowly rotate your pelvis open.
5. Rotate it closed again with control.
6. Return to standing and repeat.

Long has some form tips to look out for, too.

1. Think of reaching long through your back leg. The movement should come from the hip, not the lower back.
2. Make sure you’re rotating from the hip, rather than twisting through the lower back.
3. Watch out for your standing knee caving inwards. Keep the pressure in the middle of the standing foot, rather than letting it roll onto the edge.

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Marathon season gets me every year: even as a child, watching runners line up in their thousands at the London Marathon start line gives me all the feels. Nerves, apprehension, excitement and exhilaration, all mixed into one.

But while I've run a solitary marathon back in 2019 (one and done, as they say), I very much consider my running event days to be over. That was until I met Emma Bord: if anyone can convince me to lace up my shoes and pop on a bib (seriously though, where do the safety pins go?) again, it's her.

41-year-old personal trainer and World Majors Marathoner Bord is a force to be reckoned with, and as we sit down for a natter on all things running, life, kids and more, I can feel that old, familiar feeling of adrenaline bubbing up in me - so much so, in fact, that by the time we're done, she's managed to talk me into my first Parkrun in six years in a few days' time (and yes, reader, I did it!)

And it's clear that inspiring others to love the sport as much as she does is part of her MO; she's recently trained as a marathon guide runner and will be completing this year's London race as a support runner, alongside a match found through the Richard Whitehead Foundation. "I'm so excited to do this!" she enthuses. "It's going to be a completely different experience, but I know I can do it, and now it's time to show someone who doesn't think they can run it that we can do hard things. It's kind of special, this year."

To read all about Bord's running love story, keep scrolling, but in the meantime, you might enjoy browsing our guides to running advice for beginners, how to run faster, the best running shorts for women, and the best strength training moves for runners, here.

I didn't set out to run six majors in a year - but in doing so, I proved to myself and my children that we can do hard things

While firmly against the idea that anyone is a 'natural' runner per se, running is in Bord's blood. She grew up watching her dad run and was quickly inspired to follow suit.

"I started running with my dad at the gym when I was about 11," she recalls. "I remember watching him run a marathon and thinking it was pretty cool, but I wasn't ever in a club, or any teams - in fact, I really wasn't that sporty at school. But then when I was at university, I was dared to run a marathon, so I ended up entering the London Marathon back in 2005."

Despite her running credentials, it wasn't an altogether auspicious start to the sport. "That race was a real struggle!" Bord laughs. "I remember crossing Tower Bridge and feeling like I couldn't go on, but I managed to finish in five hours and 12 minutes."

After a few more years of running 10ks and shorter races for fun, the real change happened when Bord became a mum in 2016. Her eldest daughter had to spend some time in a neonatal intensive care unit (NICU) after birth, and Bord was offered a place in the Royal Parks half-marathon, which she decided to run to raise money for the unit.

And the rest, as they say, is history. "It was almost serendipitous that these two major life changes happened simultaneously," she tells MC UK. "While I'd always enjoyed the headspace that running afforded before, once I had my daughter, it became even more important for me to find that time for myself. And believe me, the irony is not lost on me, that as I became busier than ever, I also had to carve out time to run, as well!"

"Sometimes I wish I'd started running earlier. When I see influencers in their 20s getting into it, I regret not having more time to dedicate to it - but, that said, I use running in a different way now, and my 'why' is different. My kids are so invested in my running, they're always asking me how I'm getting on and which marathon I'm running next - my youngest wants me to do Sydney, but I think that'll have to wait until they're a bit older!"

"When I see kids excited about running, it's amazing, and it's what it should be about."

So, how has Bord's approach to running changed over the years? Quite a bit, it turns out.

"I look back at my first marathon and laugh - I couldn't have been less prepared!" she laughs. "I didn't wear a watch, I didn't take any gels, and I got shin splints halfway through my training, so I just swam a few times a week and figured that would be enough. I was clueless, but that was also quite nice, in a way.

"There was no social media, which helped with not comparing myself to anyone - I think it's a lot tougher now. That being said, the running community is so welcoming - I've made some really great friends through running, and that sense of being part of something is so valuable.

"For me, running is also about showing my children that if you work hard and put the effort in, you'll be rewarded with achievement. I think that's such a valuable lesson: you can put yourself in uncomfortable situations and get to the end - that feeling of success is unparalleled."

And success is something Bord knows all about. A six-star finisher at the World Marathon Majors (she completed Tokyo, Boston, New York, London, Berlin and Chicago in the space of twelve months), she's worked incredibly hard and juggled complicated logistics (she has three children) as well as a fear of flying in her quest for world marathon success. But it's also a journey that she didn't plan for, initially.

"I never set out to run six marathons in a year," she reveals. "I always wanted to run New York the year I turned 40, and my mum, sister and I all went out together. It was the first time I'd ever left the children, and when we got to the airport to fly out, I just felt so guilty about leaving them - but, of course, they were totally fine, and it proved to me that it was ok to do things for myself.

"I was amazed by just how incredible it was to run a marathon in another country - it's such an amazing experience. I'd heard of the world majors, but never really considered it to be something I'd be able to do - after all, I hated flying!

"But I ended up getting into Tokyo through the ballot, which was wild to me as it was never part of the plan. And it got me thinking - I'd done London, I'd done New York, and now I was going to do Tokyo - maybe this was my time to attempt the series.

"I qualified for Boston as a good-for-age qualifier, and it kind of spiralled from there. Despite my husband and my brother telling me I was mad, something came over me, and I was determined to prove the doubters wrong. It was all wildly out of control, but I just rode that wave! I have to say, though, I absolutely couldn't have done it without the support of my family."

As if that's not inspirational enough, Bord shares her deeply personal and traumatic motivation at the heart of her world majors bid.

"In 2019, my husband had an awful accident," she recounts. "He basically (we think) had a seizure and fell on his way out of the shower, hitting his head on the bedside table. I was downstairs with our two (at the time) children, and I remember hearing a thud as I was changing a nappy, and running up to see what was going on.

"What I saw I can't even describe. There was blood spurting from his head, he was seizing, and he had no idea who I was. I called an ambulance, but he was so bad that an air ambulance was called. The air medics had to put him into a medically-induced coma to protect his brain, and they airlifted him to the hospital.

"It was the most stressful moment of my life, but there's no doubt that their quick response saved his life. By some miracle, he woke up and made a full recovery, which was just unbelievable. And that's why every time my training felt hard, or I didn't want to get on a plane, or I was injured, I just thought of the money I was raising - and we got through that horrific time, so I can get through this.

"It's a cliche, but life is short, and you really don't know what's around the corner, so you have to embrace everything that comes your way - take those opportunities, and just live."

Enjoyment is high on Bord's list of running priorities, and while you'd expect her to be a speed demon (and she is, by all accounts, the definition of a pocket rocket!), it's clear she'd sacrifice fast for fun, any day of the week.

"Running six marathons in a year really taught me to forget about time - because there's no way you can run a PB every time," Bord continues. "This was great, as it allowed me the freedom to take in my surroundings, drink in the atmosphere and really enjoy myself - and that's where the magic really lies."

Bord's top tips for running a better marathon, no matter where you're starting from

1. Forget about timing

Don't stress about how fast or how far you're running, advises Bord. "Just enjoy it. People get so worried about times, and it's good to learn that sometimes, there's no rhyme or reason to your pace - anything can happen on the day, and you have to roll with it. Putting yourself under time pressure ruins the whole experience - we're not elite athletes, so time really doesn't matter!"

2. Nutrition is key

"Nutrition is key to marathon success," says Bord. "There's this idea that you simply have to carb up and run, but there's a lot more to it than that. Similarly, you can't just suck a sweet every hour or so and reap the benefits - you'd be so much better off looking into fuelling properly.

"It's a lot of trial and error, and nutrition is also deeply personal, but it's absolutely worth taking some expert advice here."

3. Focus on your why

"Above all else, try and remember why you're doing this," shares Bord. "People get caught up in the little things when they're training, but it's good to keep coming back to the fact that there's a reason you're doing this. When you're injured or tired, you have to focus on your why and keep visualising that finish line, and let that be your motivation."

4. Train your mind, and your body will follow

"Running a marathon is a mental battle as much as a physical one," says Bord. "Of course, training is important, but you just have to convince your mind that you can do it. Because your body (if you've trained correctly) can do it, but you need to eliminate self-doubt.

"Even if you need to walk, then run, that's fine too - you might just have to switch up your mindset. Self-talk matters!"

5. Take it one step at a time

"To help with mental stamina, try breaking the race down into more manageable chunks," advises Bord. "For London, I often motivate myself by looking out for landmarks (ten minutes till Big Ben, and so on) because then your mind is distracted, and you'll be able to follow your plan and keep going when it's tough.

"And last but not least - embrace the discomfort. Yes, it'll feel tough, but that's what makes it worthwhile."

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When I ran my first marathon - the London Marathon in April 2018 - carbon plate shoes didn't exist. I trained - and raced - in a trusty pair of Saucony Ride 10's, which were so well-loved come race day, I'd actually worn a hole through the toe.

But all of that changed a few months later when Nike launched Project Breaking2, a "multi-year initiative aimed at breaking the two-hour marathon barrier." The project saw Eliud Kipchoge and two other athletes partner with Nike, attempting to break the two-hour mark for the marathon for the first time in human history.

Not only did the dedicated Nike team meticulously curate pacing strategies, a flat, optimal course, and personalised nutrition for each athlete, but they also debuted the Nike ZoomX Vaporfly trainer technology, too - and so the "super shoe" was born, a science-backed kit innovation designed to make you that bit faster.

In 2017, Kipchoge wore the Nike Zoom Vaporfly Elite 4%, which is widely accepted as the first-ever carbon-fibre plate running shoe and a sport-changing innovation that promised to not only increase energy return, but improve running economy by 4%.

While it took a few iterations of the shoe before sub two was finally broken, Kipchoge stormed to victory - and history - in 2019, becoming the first and only human on the planet to run a sub two-hour marathon in a prototype of the Nike Alphafly Next%.

Now, you'd be hard-pressed to find a shoe that's not carbon-plated on a start line. They've swept into the mainstream over the past five years, with clever innovations and advancements from the likes of New Balance, adidas and ASICS cementing their status alongside Nike. Even Lidl now sells its own carbon plate shoe, the CarbonLite 1.0, a testament to how widespread super shoe mania is.

Need more convincing? The super shoe global market was valued at approximately USD 1.45 billion in 2024, as per Market Growth Report stats, and is expected to grow 27.63% to over USD 22 billion by 2034.

Basically, they're a really great investment if you're a semi-serious runner looking to chip away at your race times and personal bests. The plate acts as a sort of lever, and the specifically engineered foam, a spring, working together to propel you forward and make you faster.

Below, I share my edit of the best carbon plate shoes on the market, with detailed commentary on cushioning, wearability, comfort, and grip. Keen to shop the best running trainers, period? We've got a guide of that, alongside guides to the best cross-training shoes, best weightlifting shoes, and best sustainable trainers , not to mention best running shorts with pockets, the best sports bras with pockets, and the best workout camis, here.

Carbon plate trainers are the investment your running needs for 2026

Quick shopping links:

• Best overall: SuperComp Elite v5's, £230 at New Balance
• Most propulsive: Metaspeed Tokyo, £240 at ASICS
• Most aesthetically pleasing: Adizero Adios Pro 4, £220 at adidas
• Best for long distance: Alphafly 3 Glam, £289.99 at Nike
• Best price point: Deviate Nitro Elite 3, £156 at PUMA

What is a carbon plate trainer?

According to Emma Kirk-Odunubi, a gait analyst, footwear expert, and qualified sports scientist with over 15 years of experience in the running industry, carbon plate shoes are shoes "including the addition of a stiff midsole plate made of carbon."

And they work, how? "By storing energy from the force we drive into it when we land. As our foot flexes through to toe off the curved plate, then propels you forwards - think of it like a spring."

Ultimately, she goes on, the shoe aids in your quick forward propulsion whilst utilising less of your own energy per stride.

Who are carbon plate trainers best for?

According to Kirk-Odunubi, the main pros span their speed. "Research shows that if you're around 4:30/km or faster, you do get a true benefit from the speed you put into the shoe. And even if the science indicates the shoes don't work as effectively for slower runners, we can't deny the placebo effect. Running in a shoe you know is faster can have a positive reinforcement, whether science states it or not."

That said, they're costly - upwards of £200/250 is the norm - but secondly, they can't be worn daily, only for races. "More needs to be investigated, but research indicates that carbon shoes use muscle activation in the lower limb, which could lead to injury."

Best overall:

I've worn the FuelCell SuperComp Elite v5's for my last ten or so races now, and for thousands of training miles. The premium race day design from the brand, they're unbelievably light, uber cushioned, and made for speed.

They were my shoe of choice when I banked a marathon personal best in December (3 hours 13 minutes), a 5km personal best in January (19 minutes), and a half-marathon personal best in March, too (1 hour 28 minutes).

Long story short, they're fast. The carbon fibre plate and ultra-responsive PEBA midsole work together to propel you forward without compromising on balance or grip. They're also super comfortable and not as rigid as other carbon iterations - I have slightly wider feet and have found them spacious and comfortable, and they're never rubbed, caused blisters, or chafed.

The stack height is much smaller than other iterations on the market, but I quite like that - they're less in your face, and it's also easier to stay balanced wearing them (key for if you're a wobbly runner or have weaker ankles).

Most aesthetically pleasing:

The running world was up in arms when sportswear giant adidas launched the Adizero Adios Pro Evo 2 last year. Promising to be the fastest and lightest carbon plate shoe on earth, they market at a casual £450, around £200 to £250 more than most other competitors.

That said, I've long been a fan of adidas' carbon plate offering, and wore their Adizero Pro 3s for my 3.15 Berlin marathon PB back in 2023.

This advanced and redesigned iteration is lightweight, fast, and propulsive. While testing over an eight-mile run, I kind of felt like I had pogo sticks strapped to my feet; they push you forward that much.

Carefully designed to help you run your fastest times ever, I've no doubt they'd be an excellent choice for your next race (if the budget allows). They're ultra-advanced shoes for the most serious, speed-focused runners looking to chip away at that 1% after fully dialling in nutrition, training, and recovery. Also - the colourway is cute.

Only cons to note: the price point is obviously a barrier to entry for some, they are quite loud as your foot touches the floor, and I did find the fit a touch narrow.

Best for speed work

Rosemary Wanjiru won the 2025 Berlin Marathon in 2025 in the adidas Adizero Adios Pro 4's, with Sheila Chepkirui going on to win the 2025 New York City Marathon in the shoe just a month later.

But the shoe isn't just for athletes, and as I mentioned above, adidas has long been a go-to choice for me. I wore an earlier iteration for my 2023 Berlin Marathon Boston Qualifying time and again for a 1 hour 28 Paris Half a few months later.

Their hero race day shoe, the Adizero Adios Pro 4, is a really easy race day wear. Spacious, roomy, and with great energy return, they do exactly what they promise, feeling like a second skin and actively propelling you through your fastest miles.

I also love the range of colourways, the blue ombre above being my current favourite.

Developed with input from an all-star line-up of athletes from Kenya, Japan, and the USA, as well as thoroughly and rigorously tested in adidas' innovation lab in Germany, it's fair to say they put the shoe through its paces prior to launch.

Best for speed:

When I first tested the ASICS Metaspeed Tokyo, I was actually a bit taken aback by how springy the shoe is. A bit like the adidas, they're widely regarded as one of the most elite carbon plate shoes you can buy for race day

With an advanced dual-foam midsole and an impressive, explosive energy return, it's regarded as one of the lightest (163-170g, which is exceptionally light) and most responsive race day trainers you can buy. I tested them straight out of the box and didn't need to break them in, which I know has been an issue for some with previous ASICS designs, plus found the ASICSGRIP outsole instantly impressive (I didn't feel like I was going to fall, even when testing at around 3.45/minute kms and on wet roads).

I did find them slightly less stable than, say, the New Balance SuperComp's, but there's no denying they are insanely fast and well designed. Invest in these if you're serious about smashing your PB's and have your running form and efficiency down, but skip if you're just looking for a speedy shoe for your local Parkrun.

Best for a PB:

You know a shoe is going to be good when world-class athletes like Eliud Kipchoge wear the brand to smash the limitations of human potential. Ruth Chepngetich also wore Nike shoes to set the women's marathon world record of 2:09:56 in 2024, becoming the first woman to break 2 hours and 10 minutes in the marathon. Nike are an industry leader on this front, leading the charge and inspiring other brands to follow suit.

I ran the Chicago Marathon in 2022 in these Nike shoes and did all of my speedwork leading up to the race in them. They're a really cruisey super shoe - they propel you forwards while still providing stability and comfort.

This current iteration is one of the lightest Vaporfly models ever, with a slimmer midsole, thinner outsole, and redefined upper, and you can tell - you kind of forget you're wearing them, but the responsive ZoomX foam provides you with energy through even the toughest miles.

The only con to note: They do wear out more quickly than other models, which is worth bearing in mind, considering the price point.

Best new release:

Before we even get into the technical review of this super shoe, let me tell you - the new hot pink and black colourway is a vibe.

Released in February, the redesigned shoe is a real all-rounder, prioritising stability and durability thanks to its "slotted" carbon plate and SpeedRoll technology. They're also a slightly lower price point than competitors, so are a good option if you want a shoe that performs but doesn't break the bank. Plus, if you're someone who struggles with weak or wobbly ankles or who is taking on a more cobblestone-y course, like the Paris Marathon, they're an excellent, reliable option.

I tested them over a few speed sessions - two on the treadmill, one on the track - and was impressed with their superior grip. The track was rainy when I tested, and I didn't worry about slipping at any point, testament to the design. They're also really comfortable - I wore them straight out of the box and didn't experience blisters or chafing.

Best carbon plate trainer for a marathon:

My brother absolutely swears by the Nike Alphafly trainers, wearing them for the Valencia Marathon (and the many training miles in the lead up) back in December.

Seriously light, stable, and smooth as super shoes go, the Alphafly 3 has a fully connected ZoomX foam midsole (unlike the Alphafly 2, which featured a split sole). The brand said this promises a smoother transition, and when testing, I came to agree - it's a smoother ride, and also accommodates more runners and a far wider range of foot strikes. I tested over a few speed sessions - again, on both the treadmill and the pavement - and couldn't really fault them, bar them being much more "in your face" design-wise than the more subtle New Balance and ASICS designs. They're bouncy, balanced, and do the job, making you feel fast.

Cons to note: The stack height is big (40mm), and they can be quite loud - anyone who's raced in recent years will likely know of the small "squeak" the shoe can make when the foam hits the ground - but not so much so as to deter you from investing.

Best super trainer without a carbon plate

Last but by no means least, if you're looking for a speedy trainer to see you through faster-paced training miles and races but that's also suitable for easy runs, the ASICS Superblast 3 are a great investment. Still considered a "super shoe", but sans the carbon plate, they offer high-stack cushioning and race-day foam in a shoe you can use day to day, too.

I've been trying mine for around a month now and have found them springy but soft, responsive but a more confident ride. In my opinion, they're a better investment if you want a shoe that does everything thanks to their incorporation of FF Leap cushioning, also found in their Metaspeed range, which makes them less rigid than the carbon plate options on the market.

I reckon they're one of the most versatile "super shoes" currently available, and seamlessly bridge the gap between training miles at a range of paces and race day speed.

For context, running experts advise against wearing carbon plate trainers for all of your runs as they're specifically designed for speed. Not only will you struggle with energy return on slower runs, but you risk overloading your tendons and joints, ultimately increasing your chances of injury. The Superblast 3 promises to be a good middle ground - fast enough for race day, but supportive enough for your steady miles, too.

What comes to mind when you think of resilience? World-class athletes? Scientists who dedicate their lives to their body of research? The astronauts currently on their way to the moon in Artemis II?

For me, it's slightly less obvious. Resilience, for me, is in the mundane - the Mums who work 9-5 jobs and still find time for their training. The women who face - and fight - adversity. The humans dealing with the difficulties of daily life who refuse to be knocked down.

Take Carrie-Anne, a 47-year-old who, despite suffering from type 1 diabetes, neuropathy in her hands, and partial sight loss, runs most days and takes on marathon-length challenges to fundraise for charity. She trains through minus temperatures, snow, sleet, and rain - all to lace up, celebrate her freedom, and show the world what she's capable of.

She hasn't always been a runner, mind - she started running in her 40s after coming to the stark realisation that even running for a bus left her floored. But that day was the start of a journey that would shape her life - a gruelling but rewarding Couch to 5K programme, joking that before then she couldn’t even run for a bus. She now trains with guide runner Emma, who she calls an "absolute godsend."

Her aim? To raise money for Diabetes UK and fund future research with the hopes of them eventually finding a cure. Running, for Carrie-Anne, has become a powerful symbol of resilience and self-belief, proving that diabetes does not define what she can achieve.

I think we could all take some inspiration from her story - of never giving up, of not letting barriers to entry define you, and of always aspiring to inspire hope and change. Below, she shares her story. Keen to scroll more of our running content? We've got plenty live on site for you, from guides to the best running apps, how to run faster, and the best strength training moves for runners, to buying guides to the best trail running shoes, best hydration vests, best running shorts, and best running sunglasses.

"I couldn't run for a bus - now, running symbolises freedom and independence. My story"

"I was first inspired to sign up for the Couch to 5K programme as I'd put on a lot of weight through Covid, and felt I needed to do something. Along with focusing on healthier foods, I was keen to incorporate exercise that would gently ease me in, and also wouldn't be costly, like joining a gym."

"I absolutely hated exercise prior to that. I wouldn't have even run for a bus. I was the pupil at school who used to get my mum to write a note to get me out of P.E."

"Running was really hard at first, but I was determined to complete the Couch to 5K programme and wasn't going to let it beat me - I can be quite stubborn. Once I had completed that, I wanted to get some medals. I started with doing a Parkrun and then a local 5km and 10km race. I slowly started actually to enjoy running, and before I knew it, it had become a habit. I was running three times a week - I loved being able to head out the door and run. Listening to my music and getting lost in my thoughts felt so liberating."

Overcoming adversity

"Living with Type 1 diabetes is hard. You never get a break from it, and are constantly thinking about it and your eating, insulin requirements, and blood sugar levels, not to mention dealing with the complications that can go with it."

"I was diagnosed with type 1 diabetes at the age of nine. But over the years, I've become very aware of the damage I feel my condition has done to my body. It was one of the main reasons why I decided to focus on my nutrition and exercise regimen in my early 40's: I'd never made my condition a priority in my life. Everything else came first - my children, my husband, family life, and work. I'd always think about my diabetes last."

"But it's not only diabetes that I've dealt with. After having my youngest child in 2006, I started developing complications. I have neuropathy in my hands and feet, and I have partial sight loss due to macular oedema and other eye complications. This has had a devastating effect on my day-to-day life - I can no longer drive, which has taken away a large part of my independence. I can't go out on my own as I can't judge how close things are to me, such as cars and people."

"I also need help with day-to-day tasks, which has had a massive effect on me. I worry that this has put a lot of pressure on my husband and children - it's tough to deal with the fact they have to help me at home."

Building up confidence, slowly but surely

" I have doubts all the time about what I can and can't do. When I first started running, my youngest son would come out with me, or I would run on a treadmill so I felt 'safe.' Slowly but surely, I became a little more confident."

"Then, I met Emma [a friend who runs alongside Carrie-Anne and ensures she stays safe during her training runs and races."

"Running as a visually impaired runner, despite having its own unique challenges, has been great. I feel like I've accomplished something and proven to myself that I won't let my sight stop me from doing what I want."

"I've always felt fully included and welcomed at every event. The London Landmarks Half Marathon is one of my favourites - the organisers have always been so helpful and made sure I'm a part of whatever race it may be."

Dealing with reality, rather than fighting against it

"I met my guide runner Emma at my local gym that I went to with my husband. We got chatting and she offered to run with me whenever I wanted her to. She is a absolute godsend, and 'reads' the road for me, letting me know any hazards that are coming up. She literally guides me throughout our runs, is so supportive, and also knows what to do and knows the signs if I start going into a hypoglycaemia episode."

"There's a lot of trust involved with a guide running relationship. She literally stops me from falling over, getting run over, and everything in between."

"Running, to me, is everything. It's given me a sense of freedom. I can only compare it to getting into your car and driving with the music on and the windows down - it gives me the same feeling."

"It's changed the way I see myself and my conditions, too. Since taking control of my eating and exercise routine, my diabetic control has become a lot better. It's helped me accept the fact that I do have a life long medical condition and I need to deal with it, rather than fight against it."

Movement changing lives, physically and mentally

"Running has helped me reclaim a sense of control over my health."

"My goal was always to run the London Marathon, and I was very lucky to be able to do that in 2023. Now, I'm focused on being able to run for as long as I can."

"My advice to someone with a health condition who thinks sport isn’t for them is simple. I was told all the time that I should try exercise and I would feel the benefits, but honestly? I just couldn't be bothered. Everything hurt, and I just couldn't get past that. But stick with it, as what it does for you physically but also mentally is truly life-changing."

"If I could speak to my younger self, I'd encourage myself to take my diagnosis more seriously. Complications can happen to everyone; you won't 'get away with it'."

"Running for me symbolises freedom and independence. I wish everyone could experience this feeling in their lifetimes."

Shop MC UK's go-to running essentials now:

Whether you've invested in a pair of their viral 1080 running trainers or wear their 530 sneakers day to day, I'd wager that you have something from New Balance in your wardrobe.

I've long been a New Balance fan - I wear my 530's to the gym and to work, on holiday and at home. On the performance side, the brand also designs some of my all-time favourite training and race day kit - some of their technology is genuinely unrivalled, especially when it comes to running shoes. Take their Fresh Foam X and FuelCell technology innovations, as an example - both cushioning advancements that boost comfort, with the Fresh Foam X for daily mileage and the FuelCell engineered for propulsive, high-rebound speed.

But a bit of history about the brand before I dive into my top picks. Founded by William J. Riley in Boston back in 1906, the brand spent its first 50 years marketing arch supports and orthopaedic shoes specifically for those with foot issues or active jobs.

They launched their first running shoe, The Trackster, in 1960, which quickly rose in popularity as one of the only running shoes widely available and offering a range of foot widths.

Come the 80's and 90's, and New Balance had cemented themselves as a firm consumer favourite, launching their cult-favourite 320 and their 990 models, with Steve Jobs infamously wearing the 991 and 992.

The masters of vintage-style, functional, and "Dad-style" designs and the sponsors of both the London and New York Marathons, they've slowly but surely cemented themselves as a mainstay of both the fitness and fashion worlds, designing kit that performs but also looks on trend. Pair their wearable designs with a clear brand identity, celebrity endorsements and a steadfast "Made in the USA" approach, and you can see why they have so many repeat customers globally.

Need any more proof that the brand is going from strength to strength? Take a look at their 2024 revenue, where they saw a record-breaking number of sales ($7.8 billion and a 20% increase YOY).

I've long absolutely sworn by the brand, wearing their kit on repeat for workouts and lifestyle designs for day-to-day, too. Keen to scroll my top picks? Keep scrolling. I've run ten marathons and worn New Balance for pretty much all of them - testament to how much I trust the brand to perform kit that feels like a second skin.

For more tried and tested fit kit recommendations, don't miss our edits of running shorts with pockets, the best sports bras with pockets, workout camis, plus best running trainers, best cross-training shoes, best weightlifting shoes, and best sustainable trainers here.

Best New Balance activewear: quick links

• Best bra: RC Bra - £75 at New Balance
• Best shorts: RC Short - £60 at New Balance
• Best jacket: Sport Legacy Jacket - £100 at New Balance
• Best jumper: Satin Woven Pullover - £100 at New Balance
• Best everyday trainers: 530 Trainer - £100 at New Balance
• Best everyday running trainer: Ellipse Trainer - £130 at New Balance
• Best race day trainers: FuelCell SuperComp Elite v5's - £230 at New Balance

Best workout bra:

Hands down one of the best sports bras on the market if you're looking for a stylish design that's legitimately supportive for high impact, too, the NB RC bra ticks all the right boxes. I've worn it for half marathons and hundreds of training miles and it's been a dream - no chafing, good coverage, and impressive support while being comfortable and easy to wear, too.

Best short sleeved workout top:

I have four or five of these workout tops, and they're a great all-rounder to add to your rotation. They're super lightweight, breathable, and come in a range of colourways, and I've been quietly impressed by how well they wash. The quick-dry material also comes in super handy if you're someone who sweats a lot or regularly banks long workout sessions, as it keeps your body at the right temperature and minimises discomfort.

Best long sleeved workout top:

Made from the same fast-drying technology as the short-sleeved tee above, this long-sleeved iteration is another all-rounder that you'll reach for time and time again for your daily miles. I've tested over long runs, speedwork, and easy runs, and it never disappoints, acting like a second skin and washing well, too.

Best workout shorts:

A sturdy workhorse of a training short, the NB RC shorts are a dream for all-weather training. With a drawstring waistband so you can tailor the fit to your waist and an in-built pant liner, they're adaptive, comfortable, and functional. Plus, the colourways are cute.

Best cycling shorts:

No word of a lie - these are an absolute godsend of a short if you're a runner. With ample pockets (three, all of which fit your phone plus gels), they're a race day dream. They're also sweat-wicking, breathable, and compressive, and anti-chafe, too. A great price point for the quality, you truly can't go wrong with these shorts.

Best sports jacket:

This new jacket design from New Balance has gone viral for a reason - it's super elevated, stylish and a treat to wear, too. It keeps you warm and dry with an emphasis on breathability - it's one of the most lightweight jackets I own, and for that reason, I've been wearing it on repeat as a transitional spring essential. I love the drawstring around your hips, so you can tailor the fit, and the hood in case you get caught in spring showers.

Best jumper:

I'm a big fan of oversized, vintage-style jumpers for throwing on over gym outfits or Pilates sets, and this satin-woven pullover from New Balance has become a firm favourite recently. With striped rib cuffs and a soft as butter material, it's ideal for all weathers and will become a versatile staple.

Best everyday running trainer:

Easily one of the buzziest new running shoe launches in the past few years, New Balance's Ellipse exploded onto the scene this month to instant praise. Rapper and chef Action Bronson even fronted the promo, presenting his own "Sneaker Report" and calling the Ellipse "a vibe."

While I was initially suspicious of how lifestyle-focused the trainer looked - it'd look just as good with your office wear as your gym gear, for perhaps the first time in running shoe history - I've been pretty impressed with its functionality. Incorporating New Balance's trademark Fresh Foam X cushioning and a multi-layer air mesh upper, it's a real joy of a running trainer - fashion forward and surprisingly functional.

I tested over a five-mile easy run and a ten-mile long run and couldn't fault them - no blisters, no soreness, just bouncy, seamless strides.

Best running trainer for energy return:

New Balance's Rebel v5 have been my go-to pair of training shoes for a while now, and they're everything you could want in a running trainer - super lightweight, springy, propulsive, and comfortable.

These are a really solid all round workhorse of a shoe. If you struggle with joint pain or are just on the hunt for an extra cushioned, bouncy pair of runners, these are for you - they're one of New Balance's most cushioned pairs on the market. Plus, as someone with wide feet, I found them spacious and comfortable - no blisters here.

While I loved the cushioning - I'm a runner who likes extra bounce with every step - that said, some users felt the bounce compromised the shoe's stability. This wasn't an issue for me, however, but it is one to be mindful of depending on your specific shoe requirements.

Best trainers for speed work:

Last but by no means least, these carbon plate race day trainers from NB have become my go-to race day shoe - recently, I've worn them for Valencia Marathon, and Maidenhead, Battersea Park, and Reading Half Marathons. Ultra-lightweight, boosted by a carbon fibre plate, and complete with an ultra-responsive PEBA midsole, they're everything you could want in a speedy trainer and more.

No word of a lie - these almost instantly stole the top spot in my list of favourite race shoes. Designed after years of research on the "perfect" race shoe, I can't really fault them. Am I such a fan that I already know I'll be wearing them for my upcoming marathon in December? Watch this space...

Do note: They run slightly small and don't have as big a heel stack as other rival competitors. They also get muddy and mucky quite quickly, due to the white colourway. But that's me really splitting hairs...

Perhaps one of the more unexpected trends to come out of recent years has been the rise in hiking gear for everyday wear, particularly in the world of footwear. But the beauty of the best trail running shoes, in particular, extends far beyond their looks—they're also highly technical designs that will support you on uneven terrains for running, hiking, and more.

They're not just for athletes, either. I regularly turn to my pair of trail running shoes for things like festivals, camping, lengthy walks on bumpy ground, and they're ideal for runners who like to go off-piste too. Combining style with substance, they tick countless boxes.

However, there are several things to know before investing in your next pair of trail running shoes, according to the experts. Charlotte Fisher, a British ultra-runner who has been selected as one of Snap Fitness’s Grassroots to Greatness athletes, has shared some of her favourite trail running shoes that she relies on for her races and training. Widely seen as one of the UK’s rising talents in ultra-trail running, it's safe to say she knows exactly what makes for a reliable pair of trail shoes.

It also pays to be aware of how running on uneven surfaces can impact your foot and leg health. Gabrielle Conroy, Podiatrist at Pure Sports Medicine, focused on sports-related lower leg disorders, has shared exactly why investing in specially designed trail shoes is important, as well as the key design features to look out for when shopping.

Plus, I've sought recommendations from runners on the Marie Claire UK team, and included my own favourite pair of trail shoes below. From hiking boots for all terrains to lightweight designs to style with running sunglasses throughout spring and summer, these tried and tested pairs are running accessories you'll thank yourself for investing in.

Best trail running shoes: Quick shopping links

• Best for summer: £220 at Hoka
• Best for winter: £170 at Hoka
• Best hybrid: £170 at Merrell
• Most comfortable: £150 at On
• Best everyday: £185 at Salomon
• Best lightweight: £150 at Merrell

Why is it important to wear trail running shoes?

"Trails can consist of a wide range of surfaces that are often uneven and can include tree roots or loose impediments. Therefore, trail running shoes are designed with greater grip and deeper lugs, whereas standard running shoes prioritise cushioning and weight saving," explains Conroy.

"It is important that the shoes have tougher soles and a protective toe cap to protect from debris on the ground. Due to this, they are typically heavier than traditional running shoes.

"While it is recommended that the athlete completes a gait analysis before choosing any running shoes, this is even more critical for trail shoes as trails often include steep inclines or declines where ill-fitting shoes are more likely to result in foot abrasions or blisters," Conroy says.

What should someone look out for when shopping? 

"A solid sole, good grip and traction, firmer heel counter and a comfortable toe box are probably the most important factors to consider," says Conroy. "However, when selecting trail shoes, it is worth considering the kind of trails that will be encountered and whether a waterproof / Gore-Tex shoe would be beneficial."

Best for autumn/winter

"Through autumn and winter, when the trails are wet, muddy and unpredictable, I rely on the Hoka Mafate 5. They give me the stability and grip I need to stay confident on technical terrain." - Charlotte Fisher, ultra-runner

With more cushioning and protection than other models, the Mafate 5 are ideal for difficult conditions. The Rocker Integrity Technology maintains control and protects from trail debris with an optional ankle gaiter, and the springy foam inside the shoe absorbs impact that trails might throw at you.

Best for spring/summer

"In spring and summer, when the trails dry out, and you can pick up the pace, I switch to the Hoka Tecton X3. They’re incredibly comfortable and feel fast over long distances." - Charlotte Fisher, ultra-runner

Carbon-plated for propulsion on trails, these Hoka shoes boast a seriously technical design. With winglets for stability, two layers of PEBA (the brand's lightest, most resilient compound) in the midsole, a Vibram® Megagrip outsole for better traction, and a dynamic vamp with plenty of room for feet to move. Best of all, they're extremely lightweight but will keep your feet well-padded on rocky paths thanks to the durable upper.

Best hybrid

"I did a 10-mile hybrid hike/run the first time I wore these shoes, and they felt as comfortable as the pair I’ve been wearing for over three months. There was a snug fit all the way to my heel so my feet didn’t slip around, but still enough room to wiggle my toes. The tongue also stays securely in place.

"The incredible Vibram Megagrip sole kept my footing confidently secure over rocks, roots, and wet ground, but I love that the pair still weighs less than my usual road running shoes—even with an integrated rock plate at the front to protect your toes on tricky terrain.

"Trail shoes can sometimes look functional, but I've happily worn the Agility Peak 6 for brunches in the city post-run after leaving the trails. I felt that the Peak 6 has less bounce and shock absorption when running down hills, but it’s a true trail runner that you can wear out and about after your adventure. Top tip: I’d recommend going up a half size to accommodate cushioned running socks. The toe box is on the narrower side, but felt spot on for my thin feet." - Lauren Scott, Senior Audience Development Manager

Best everyday

I don't own a huge amount of practical footwear, so my pair of Salomons comes with me everywhere when I need something reliable and weather-appropriate. Most recently, I wore them to battle against the snow in Iceland, and they worked a treat on icy paths and while walking through the national park. They fit perfectly true to size, and I love that they're fastened with a pull cord for easy wear and removal. Although not designed with technical features for hardcore trail runners, they're a brilliant option for more casual trail hikers.

The current model has been updated from a trail running shoe to be more city-appropriate, but that doesn't mean they don't still perform brilliantly on rocky terrain. I've worn these for hikes and jogs on bumpy surfaces, and they have held up perfectly, absorbing shock and providing enough cushioning underfoot. Best of all, they're waterproof—meaning mud, rain, and snow are no match. They're also sleek enough to wear casually, making them the ideal everyday trail shoe to have on hand when you need them.

Best lightweight

"These are my go-to hiking shoes. They have a very strong grip, waterproof material, and breathability—not to mention they're seriously comfortable. They're surprisingly light, while still offering good arch support in-shoe. If you're someone who doesn't like seriously chunky or heavy boots or likes travelling lightly, I'd go for these. Similarly, if you're prone to injury, they're ideal—they're light so won't cause you to overpronate or overcompensate, while also offering advanced support and functionality." - Ally Head, Senior Health Editor

Most comfortable

On is renowned for its footwear, so it comes as no surprise that the Cloudsurfer Trail 2 ticks almost every box for what makes a good trail runner. They're designed for shorter runs on non-technical terrains, meaning they're ideal for those who do regular local running stints. The brand's CloudTec Phase™ cushioning system is engineered for trail runs, so these are seriously comfortable. Plus, the Missiongrip™ rubber outsole offers the grip and traction you need for rocky paths.

The breathable and abrasion-resistant upper means they can withstand some wear and tear caused on the trail, whilst the padded lining will keep rubbing at bay. They're also seriously secure thanks to the shape, and who can resist this gorgeous spring pink hue?

Ask any woman over the age of 40ish whether her HIIT workouts are working for her, and be prepared for a lengthy barrage bemoaning the fact that our bodies have changed. Where once we were fully signed-up members of the go-hard-or-go-home club, the only club we're frequenting these days is one in our PJS at 8 pm in our living room.

But the cruel fact is that it's at exactly this life stage (perimenopause, we're talking about you) that exercise becomes even more crucial than ever for both mental and physical wellbeing. We know that strength training, in particular, is so beneficial for midlife bodies, when muscle mass and bone strength are on a downward spiral (check out this research, published in the Journal of Clinical Medicine). Additionally, studies also show that exercise can improve the symptoms of perimenopause, from low mood and irritability to palpitations and insomnia (yep, there's much to look forward to, ladies!)

The solution? Find new, more holistic and sustainable ways to work up a sweat. While I still enjoy a bi-weekly run (no more than 45 minutes at a time) and spin, I know that the gentler sessions are the ones that are keeping me balanced and injury-free. So, when I was asked to try out trending tai chi workouts for a week, I was sold - hook, line and sinker.

They've been going wildly viral, you see: first, tai chi walking last year. Now? Tai chi workouts, which can be as short as seven minutes, promising to be the low impact answer to all of your fitness needs.

Keen to find out more? Keep on scrolling, but in the meantime, don't miss our guides to the best low-impact workouts and the best low-impact exercises, here.

Tai chi workouts are wildly viral right now - so I tried them for a week

What are tai chi workouts?

Of course, before trying out tai chi workouts, I had to pin down exactly what they are. While you won't have to search for too long to find lots if examples online right now, I turned to the experts for their take.

"Tai Chi workouts are gentle, slow-flowing sequences of movement, often described as moving meditations," explains Tai Chi and Qigong teacher, Clara Apollo. "While they feel calm and unhurried, they quietly build functional fitness, improving strength, balance and coordination without strain."

The icing on the cake, for me? The workouts aim to nurture a holistic approach to movement and the body - perfect for perimenopause, in particular.

"They also invite a different relationship with the body," continues Apollo, "one where ease, awareness and flow become the foundation, rather than effort or force."

What are the benefits of tai chi workouts?

If you're a regular MC UK reader, you'll know that to endorse any fitness trend, we want it to have tangible benefits for everyday life - and, trust us, tai chi workouts deliver, here.

1. They build functional strength, balance and mobility

We'd argue this is the healthy ageing trifecta, and tai chi workouts nail all three.

"Tai chi improves balance, mobility and muscle strength through the technique of shifting weight slowly and building strength around the joints," explains Dr. Suzanne Hackenmiller, chief medical advisor at AllTrails. "It’s also a great way to enhance your internal sense of where your body is in space (proprioception). And because balance, mobility and cognitive health are all core elements we need to maintain throughout life, the practice has been linked to boosting longevity, too."

2. They enhance mental wellbeing

While all workouts are great for mental health, tai chi, in particular, helps to enhance feelings of wellbeing and counteract the effects of everyday stress.

"Tai chi can also have profound effects on promoting relaxation, lowering cortisol levels, and increasing melatonin," shares Dr Hackenmiller. "In fact, a recent study found that practices like tai chi and walking may help combat symptoms of insomnia, with tai chi in particular associated with increasing sleep time by more than 50 minutes."

Music to menopausal ears.

3. They boost emotional resilience and calm

One of the (many, many) ways perimenopause can knock us for six is our emotional stability. In a teenage throwback, once again we feel at the mercy of our moods, and anything that promises to steady these storms is welcome,, quite frankly.

"Emotionally, tai chi helps to soften reactivity and build resilience, creating a greater sense of calm, stability, and inner ease," notes Apollo. "One of the more subtle benefits I’ve observed over decades of teaching is a growing sense of internal steadiness - people feel more physically and emotionally resourced in their everyday lives."

4. They're simple and accessible

If you're after simple way to start working out, or you're returning to exercise after a break, tai chi workouts are the perfect entry point. There's no equipment necessary - you don't even need to wear workout clothes or shoes, if you don't want to - and you don't need any experience to give it a go, mking tai chi an accessible form of exercise that appeals to people of all ages and abilities.

Who are tai chi workouts best for?

One of the best things about tai chi workouts? Since they're so accessible, they're suitable for pretty much anyone and everyone. And while you might have associated them with older adults, it's safe to say that they're great at any age.

"Tai Chi workouts are suitable for almost everyone, regardless of age or fitness level, being of particularly beneficial for those recovering from injury, managing stress or burnout, or simply looking for a low-impact way to stay active," agress Apollo. "While often associated with older adults, the practice is equally valuable for younger people wanting to build resilience, improve focus, balance and to support more intense forms of exercise.

"With over a decade of teaching Tai Chi - and a longer-standing practice in Qigong and meditation - I’ve found it translates well into the language of modern fitness, supporting mobility, stability, coordination and recovery. In practice, I’ve seen it meet people exactly where they are, and gently evolve with them over time."

How to get started with tai chi workouts

Keen to give them a try but not sure where and how to start? We've got you covered.

"Tai chi is best learned through guided instruction, either in person or online, as the quality of movement and posture is key," advises Apollo. "Subtle adjustments can make a significant difference to both the physical and emotional benefits, but that said, beginners can start simply by moving slowly, staying relaxed, and allowing the breath to guide the pace.

"The emphasis is less on ‘getting it right’ and more on developing awareness. Even a few basic sequences practised regularly can be deeply effective."

I tried tai chi workouts everyday for a week - here's my honest verdict

Days one to three

I'm no stranger to a tai chi flow, having given them a try for MC UK previously, but I am a newbie to a daily tai chi workout - and I'm keen to get started. I select a beginner's 10-minute workout on YouTube, and as soon as the instructor tells me the first move translates as doing nothing (yes, really!) I'm on board.

And this class absolutely flies by - the combination of the calming music and soothing movement feels less workout, more like mindfulness - and I'm here for it. But I'm also keen to challenge myself mentally and physically, so I check in with the experts on form and technique.

"The aim is to keep your body relaxed throughout the practice," advises Apollo. "Check in with yourself and relax your shoulders; subconsciously, we can often hold ourselves quite stiffly. Breathe naturally, keeping it controlled and coming from your diaphragm."

And just like that, the practice feels far trickier - but I take this as a sign that I'm doing it properly. I need to remind myself to drop my shoulders seemingly every few seconds - something I should be doing more of as I go about my day, too. The real-world benefits are kicking in.

Days four to seven

By day four, I'm well into the swing of things, and I'm even starting to look forward to my tai chi workouts - and we all know that when it comes to moving our bodies, finding a practice we enjoy is (more than) half the battle.

I'll be honest, though - if you're used to high-impact and intense workouts, tai chi is going to feel like a huge step change, and my itchy feet mean I do go for a run on day five. But the whole point is to use tai chi to complement, rather than replace, my existing workout regime.

Do I notice any wellbeing gains? In a word: yes, and my metrics agree. Despite a busy week family-wise, my Oura ring tells me that I'm making progress with lowering cumulative stress, and my resilience is in a good place - both wins, as far as I'm concerned.

My verdict? A tai chi workout is a sustainable, enjoyable and simple way to weave gentle movement into your day. While I wouldn't rely on it for moving the needle on strength or fitness, I can totally see how it would help me stay mobile and injury-free alongside my usual routine.

As always, the key here is that no one form of exercise is ever going to serve as a stand-alone way of reaching your goals, whatever they may be. But if you enjoy tai chi, I'm all for it.

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Jumping jacks are one of those old-school exercises that most of us haven't thought about since school PE days. Simple, familiar and tucked somewhere in the warm-up section of a workout, they're hardly the move to steal the spotlight. And I'll admit, they don't feature heavily in my workout routine.

But recently, I noticed jumping jacks repeatedly cropping up as a surprisingly effective move, with experts praising them for being a quick way to raise your heart rate, improve coordination, and even improve longevity - all without any equipment.

Research suggests the humble jumping jack can also function as a surprisingly effective endurance exercise. One study published in the Journal of Japanese Society of Physical Fitness & Sports Medicine linked regular jumping jacks to improvements in aerobic fitness and heart rate efficiency. More broadly, studies into plyometric training - jump-based exercises that involve explosive movements - suggest these types of workouts can improve strength, speed and overall physical performance, according to a systematic review published in Sports Medicine Open.

Naturally, this captured my interest. Could this classic, somewhat old-fashioned move really make a difference if you did it consistently? And more so, was it realistic to stick to it every day? To find out, I decided to put it to the test - committing to five minutes of jumping jacks daily every day for a week, tracking how it affected my mood, energy, and overall fitness along the way.

I quickly discovered I'd underestimated this seemingly simple move. Keep scrolling to find out how I got on, and if you're interested in short, effective workouts, check out our guides to the best quick HIIT home workouts, 7-minute everyday workouts, and the best YouTube workouts in under 10 minutes.

Experts swear by jumping jacks for energy and full-body fitness - so I tried them everyday for a week

What are Jumping Jacks?

They probably don't need much introduction, but at their core, they're a simple bodyweight cardio move that involves jumping your feet out to the side whilst simultaneously raising your arms overhead, before jumping back to the starting position.

According to personal trainer Carly Corrigall, they're a fantastic all-rounder, but actually more demanding than they appear. "Most of us can remember them from PE, but despite being a bit old school, they're a really effective and quite demanding full-body movement," she explains.

Part of the reason they're so effective is that they recruit multiple muscle groups at once. "The purpose of jumping jacks is to raise your heart rate quickly - mostly because you're engaging multiple muscle groups at once," Corrigall adds. "You use your upper and lower body at the same time because of the simultaneous arm and leg movement, and you're also getting some good plyometric (jump) training work, too.

"This is why they're such a favourite in HIIT workouts or even as a warm-up before a run."

What are the benefits of Jumping Jacks?

Don't be fooled by their playground reputation - jumping jacks are a quick, full-body move that can boost your heart, muscles, coordination, and even mood. Here's why this simple exercise deserves a spot in your workout routine:

1. They're a quick and effective cardio workout

Jumping jacks get your heart pumping fast. Moving your arms and legs together increases circulation and boosts cardiovascular fitness in a few short minutes.

"Because they involve moving large muscle groups rhythmically, they increase heart rate and circulation quite quickly. Done regularly, this will improve cardiovascular fitness," says Corrigall.

2. They can improve coordination and mobility

They may look simple, but coordinating arms and legs in rhythm challenges your balance and body awareness.

Moving the upper and lower body together in rhythm challenges coordination, Corrigall points out. "Try and do the movement out of sync and you'll soon see why! And because you're doing all of this without looking at your moving limbs, it also really helps to improve your proprioception, which is your awareness of how your body moves through space."

This also supports us in other areas of everyday life, she adds. "The overhead arm movement helps to open up the shoulders and chest, which can be really helpful for those of us who spend a lot of time sitting at our desks."

3. They can help strengthen bones and muscles

"As a weight-bearing movement, jumping jacks can support bone strength and joint stability when performed with good technique," says Abby McLachlan, personal trainer and founder of East of Eden.

4. They can boost energy and mood

If you struggle with afternoon energy lulls (me too), jumping jacks can act as a fast pick-me-up during the day. It's probably no surprise that research published in Psychological Bulletin has found that regular exercise can increase feelings of energy and reduce fatigue, which helps explain why even short bursts of movement can feel refreshing.

"Short bursts of movements can really lift your mood, as they increase blood flow and stimulate the release of endorphins," says Corrigall. "I often encourage clients to use exercises like jumping jacks as a quick reset button. If you're feeling stuck and stagnant, do a couple of rounds, and it can completely transform your mood - and is better for you than yet another cup of coffee!"

How to perform Jumping Jacks with good form

Before diving into my week of jumping jacks. I was keen to make sure I was performing the move with proper form to get the most benefit.

Corrigall recommends following these four cues to make sure you're doing it correctly:

1. Stand tall with your feet together, arms relaxed by your sides, chest lifted and core engaged. Look straight ahead. Imagine you're sandwiched between two panes of glass so you don't tip forward or backwards.
2. Jump both feet out to the side, whilst simultaneously taking both arms up and out to the sides in a "waving' motion, finishing with them raised overhead and the hands almost touching.
3. Land softly through the balls of the feet with a slight bend through the knees to absorb the impact. You don't need to keep the arms poker straight; a slight bend at the elbow is ideal, but keep the muscles engaged, rather than flinging them up. You can have the feet parallel, but most people will find the movement more comfortable with a slight turnout through the toes.
4. Jump the feet back together while lowering the arms down to the sides, continuing the movement in a steady, springy rhythm. To increase the intensity, focus on moving the arms slightly faster - your legs will naturally follow.

My review of trying Jumping Jacks every day for 7 days

Days one to three

I thought five minutes of jumping jacks would be a breeze. Less than two minutes in, after 100 jacks (yes, I counted), I had absolutely no energy left. Clearly, I'd underestimated just how tough this humble move can be in practice.

To make it more manageable, I switched to intervals - one minute on, one minute off, repeated until I'd hit five minutes in total. It made a huge difference. Not only could I sustain the movement, but doing it this way still delivered all the benefits the experts had promised - full body cardio, coordination, and core engagement.

Timing also mattered. I found doing jumping jacks in the afternoon - right when that familiar 3 pm slump hits - gave me a noticeable energy and mood boost. The blood pumping and endorphin surge really felt like a mini reset, just as Corrigall had mentioned. By the end of day three, I was starting to see how a simple, equipment-free move could pack a surprising punch.

Days four - seven

By the second half of the week, I was more confident with form and pacing. Landing softly, keeping my core engaged, and moving in a controlled rhythm made the intervals feel easier - and more effective. I even switched to shorter 30-second intervals instead of the one-minute ones I'd been doing in the first couple of days, which helped me maintain intensity without feeling wiped out.

This part of the experiment fell in the middle of a weekend away, but that's one of the beauties of jumping jacks: there's no equipment involved. All I needed was a spare five minutes and a patch of hotel room floor space.

I'd started to notice subtle improvements by this stage; smoother coordination, slightly stronger (if a little achy!) arms and legs, and best of all, those mid-afternoon energy dips didn't hit as hard.

By the end of the week, I was officially sold. I'll definitely be making this classic, old-school move a permanent part of my routine - whether it's for a quick energy boost, a mood lift, or a short, full-body workout wherever I happen to be.

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As a Health Writer with over a decade of training under my belt, I’m always encouraging my female friends to start weight training. It’s empowering, efficient, and, as research proves, crucial for protecting our bone health and muscle mass as we age. At the same time, though, it’s so important not to discount bodyweight exercises, and in particular, Pilates. Because whilst loading up a barbell looks impressive, and no doubt does great things for your maximal strength, nothing will teach you focus, postural control and deep core activation like your own bodyweight.

The Pilates glute bridge, for what it’s worth, is one of my favourite exercises of all. Working the hips, glutes and core all at once, it’s a true muscle-building multitasker and one that’s been in my rotation for as long as I can remember. It’s particularly good for those with lower back pain (don’t we all?), but also has a place in the routine of anyone looking to improve their running mechanics, stay injury-free or simply have better posture and movement in daily life.

The reality, though, is that, like all bodyweight exercises, it can get a little repetitive. Without weights to add, finding ways to see progress requires a bit more creativity, which is exactly where the Pilates bridge march comes in. An intermediate variation on the classic glute bridge, I gave it a go every day for a week to see what the added movement could do for my strength and stability.

If you’re looking for something to spice up your Pilates practice, keep scrolling. There’s plenty more where this comes from, too. Just check out our guides to the best Pilates moves of all time, how to master the infamously tricky Pilates teaser and the best instructor-approved Pilates core exercises. Plus, if Reformer is more your thing, you should read how I got on when I tried the similar (but not the same) Lagree method.

Pilates Bridge Marches Promise to Challenge Strength and Stability, So I Put Them to the Test – As for the Results? Impressed Is an Understatement

What are Pilates bridge marches?

Pilates bridge marches are a variation of the classic Pilates bridge; a lower-body exercise which focuses on glute activation, core control and hamstring strength.

The classic version of the move is performed lying on your back with your knees bent and feet flat on the floor. From there, you lift your hips using the strength of your glutes, hamstrings and core, instead of your lower back.

The bridge march adds an extra layer of instability to the exercise. Rather than staying in a static hold at the top of the movement, you switch your legs slowly into a table top position. It takes the bridge from a bilateral movement, where both limbs are doing the same thing at once, to a unilateral movement, which will challenge your coordination, stability, control and single-leg strength.

What are the benefits of Pilates bridge marches?

Broadly speaking, the benefits of Pilates bridge marches remain the same as the classic Pilates bridge, just with the intensity dialled up. The focus is still on the lower body and core strength, but more challenge is placed on the oblique muscles on the side of the core. The hamstrings and glutes also have to work harder to support your body weight whilst the other leg is raised.

The benefits of the move, which include “strength, posture and stability,” says Lizzie Nicholls, Pilates instructor at HOME, apply directly to our daily lives. “When your glutes are activated, everyday movements like standing, walking or climbing stairs feel easier.”

1. Glute, core and hip strength

Compound movements like Pilates bridge marches are both effective and efficient because they work multiple muscle groups at the same time - in this case, the glutes, hamstrings and core.

But why is the marching so important? Well, research shows that single-leg movements can be particularly effective at activating the gluteus maximus and medius, both of which have a habit of allowing other muscles to do the work when they aren't specifically targeted.

The single-leg element also provides an added challenge for your core, says Josie Crafts, master trainer at The Method. "As you're lifting one foot off the ground at a time, your abdominals are forced to resist rotation and your hips to stay level, which is great for building deep abdominal control," she explains.

2. Balance and stability

Balance and stability often get overlooked as metrics because they don’t have the same aesthetic pull as strength or speed. The reality, though, is that very often they are the foundations we need to improve our performance. Without stability, being able to lift the heavier weights or coordinate your limbs when you run becomes much more challenging and increases your risk of injury, too.

”By asking your body to hold steady whilst you move one leg, Pilates bridge marches provide a great opportunity to work on your balance,” says Nicholls. That marching movement is also very similar to the mechanics you need whilst running, making it a particularly good exercise for anyone currently training on the track, road or trails.

3. Protected posture and lower back

Given that most of us spend up to eight hours a day hunched over a screen, the importance of moves that support our posture cannot be overstated.

That’s where Pilates bridge marches come in very handy. Requiring no equipment and very little space, they are a powerful way to build strength in your lower back from the comfort of home. “Sitting weakens the glutes and tightens hip flexors,” says Crafts. “Bridges help to reactivate the glutes and open the front of the hips, which can contribute to better upright posture.”

How to practice a Pilates bridge march with good form:

If we're going to reap all the benefits that the bridge march has to offer, it's essential that we practice it correctly. Crafts outlines the following step-by-step guidance:

• Lie on your back with your knees bent, feet placed hip distance apart and arms alongside the body.
• Inhale to brace your midline, and exhale to push through your heels and find your bridge position.
• Keep a straight line from knees to shoulders, with your knees at hip distance, ribs soft and glutes engaged.
• Float one leg off the ground with control, keeping the knee bent and hips level.
• Alternate legs without allowing the hips to drop from side to side, pressing into the arms for support throughout.
• If more support is needed, hands can be interlaced underneath the back or a block placed underneath the sacrum.

I tried Pilates bridge marches every day for a week - and wow, my glutes, core and lower back have all noticed the shift

Days one to three

Whilst I’d consider myself an experienced Pilates practitioner (I’ve been attending both mat and Reformer classes for over five years), this week has reminded me that you really do never stop learning.

Though I've done glute bridge marches many times in the past, paying closer attention to my form really revealed the gaps in my strength and stability that sloppy technique often hides.

For the first couple of days, my hips and hamstrings feel tight, not helped by the fact that I’ve recently been slacking on stretching. My lower back, too, begins to arch once I'm a few reps in. This is a sign that I’m not activating my glutes and core, so I slow things down, focusing on engaging both muscle groups before I lift my hips off the mat. I also make sure to come down out of the move to reset as soon as I notice my lower back taking over.

For the first three days, that means sticking to a maximum of ten reps at a time. That number will be different for everyone, depending on your experience and existing strength. My best advice: try not to compare to where you think you ‘should’ be - pushing too hard and compromising your form will only slow your progression and could lead to injury.

Days four to seven

By day four, my technique is much improved, and I can feel a real difference in the way my core naturally switches on when I ask it to. My glutes are a little slower to get the idea, and I still have to concentrate on them to make sure all the work doesn’t come from my hamstrings and lower back.

A tip for anyone else struggling with lazy glutes. Keep your heels close to your bum; it helps to prevent the hamstrings from taking over and makes a world of difference for me.

I really love the way the marches challenge my stability, too. Not only can I feel my deep abdominals working, but my obliques are really getting involved. By the end of the seven days, my whole torso feels more engaged, not just when I’m doing the exercise but in my daily life, too. Whether I’m sitting at my desk, walking to the shops or climbing the stairs, I feel taller and stronger.

It’s such an easy move to fit into daily life and doesn’t need to be part of a massive workout. I slot it in in the morning, in my warm-ups, while watching TV or before bed. As far as exercise snacks go, it’s about as good as it gets.

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Gone are the days when I'd work out my abs for aesthetic gains: I've learned (the hard way, it must be said) that it's not only impossible to spot train body parts, but that, contrary to what the internet would like you to believe, visible abs are down to a complicated mix of genetics and lifestyle factors that it's really not worth fighting (trust me on this one) and aren't the fitness flex you might think.

Despite this, I'll admit it: I love a core strength challenge. Combine this with a balance test, and I'm all in - as I age, I'm more aware than ever of the importance of both skills for enhancing my functional fitness, longevity and overall quality of life.

And in case you missed it, the science behind balance and core strength benefits is compelling: studies (such as this one, published in the Journal of Physical Therapy Science) show that core stability helps prevent injury and improves posture, while others (like this one, published in the British Journal of Sports Medicine) reveal that the ability to balance is associated with increased longevity.

So, when I was asked to try out the Core Master, I couldn't wait to jump on the trend. I'll explain more below, but imagine a board balancing on a small ball, and you've got the gist. Would the device prove game-changing for my overall core strength? You'll have to keep scrolling to find out - but, if abs are right up your alley, we have a wealth of information for your to digest: the benefits of a strong core, the most effective core exercises, the best transverse ab moves, and the best core workouts for the gym, for starters.

The Core Master promises improved core strength, stability and balance - so I tried it for a month

What is the Core Master?

If you've never heard of it, the Core Master is a surprisingly simple piece of kit. Comprised of a circular 'wobble' board balanced on top of a ball, you simply rest your hands or forearms on it, rather than directly on the floor, while you plank.

"The Core Master is a specialised balance board designed to transform the traditional plank exercise into a dynamic, full-body activation," explains Dean Varga, personal trainer, performance specialist and founder of Core Master. "Physically, it is a sleek, ergonomic board that sits atop a spherical pivot rollerball. To use it, you place your forearms or hands on the board’s padded surface and hold a plank position, balancing your weight as the board moves underneath you."

By creating an unstable base, you have to work those core stabilising muscles way harder to maintain your balance, even in a static position - and voila, your core is engaged.

Who invented the Core Master?

While there are a number of simliar devices on the market, the Core Master itself was developed by Varga, who wanted to find a solution for the postural decay caused by modern sedentary lifestyles.

Endearingly, rumour has it that he built a prototype in his grandmother's garage back in 2016, before launching officially back in 2020 to celebrity acclaim - fans include Rio Ferdinand and Kirsty Gallacher.

What are the benefits of the Core Master?

The benefits of a strong, stable core are (almost) too long to list, and the Core Master delivers on all fronts. First up, though, let's go over the difference between your abs and your core, in case you missed it.

“It's important to understand the difference between abs and core," notes personal trainer at Gymshark, Lannay Dale-Tooze. "The two are often used interchangeably, but they’re not the same. Your abs refer to the muscles at the front and side of your stomach, while the core includes your entire torso (abdominals, back, pelvis, and hips). Training your full core strengthens the deep stabilising muscles beneath the surface, not just the visible ones, which can improve posture, reduce injury, and pain."

1. It recruits deep stabilising muscles

"The Core Master works through the principle of controlled instability," explains Varga. "Unlike a floor plank, where the ground is stable, the Core Master is constantly shifting. This forces your brain to engage your proprioceptive system (the body's internal sense of self-movement and position). To stay level, your body must recruit the deep, internal muscles often missed in standard gym routines."

2. It helps stabilise the spine

Those deep stabilising muscles do more than simply keep you upright; they're crucial for supporting the spine, too, helping reduce the risk of back pain.

"The deep core muscles, including the transverse abdominis and the multifidus, act as the natural scaffolding for the spine," says Varga. "Strengthening the muscles surrounding the spine can help manage and reduce the likelihood of common lower back discomfort."

3. It's efficient and accessible

Forget hour-long ab workouts: you'll feel the burn in no time, using the Core Master. "Since the instability makes the workout so much more intense, users can see significant improvements in core strength in a fraction of the time required for floor-based exercises," notes Varga.

4. It supports healthy posture and alignment

We all know that our increasingly sedentary lifestyles aren't doing us any favours, when it comes to posture and alignment, and this is one of the issues that Varga was keen to tackle with his invention.

"By strengthening the core stabilisers, the Core Master helps users maintain a more upright, natural posture,"he tells MC UK. "This is essential, especially for those spending long hours at a desk."

5. It builds functional strength

Something increasingly important to me as I age is my functional strength and fitness. While I'm not at the stage where I feel my age curtails any of my activities - everyday, or sports-related - I want to keep feeling this way for as long as I possibly can, and that's something the Core Master can help with.

"The Core Master is unique because it isn't just about staying still," says Varga. "Once you master the basic balance, you can begin to incorporate tilts, twists, rollouts and extensions. This mimics the way we move in real life - picking up children, reaching for groceries, or turning in a car - ensuring you are strong and stable in every direction.

"It essentially bridges the gap between the gym and daily life, ensuring you aren't just 'strong for a workout', but strong for life."

Who is the Core Master best for?

As touched on above, the device is pretty simple to use, and you can work your way up to the more advanced and extended holds, making it suitable for most people.

"The Core Master is designed for everyone, regardless of their current fitness level," advises Varga. "Beginners can start with simple kneeling balances before progressing to more advanced movements."

I tried the Core Master for a month - here's my honest thoughts

Weeks one and two

Regular MC UK readers will know that nothing gets us quite as excited as a new fitness challenge, so when the box containing my Core Master arrived, to say I was excited to rip into it is an understatement.

And for a simple piece of kit, I was delighted to find that it comes with its own carry bag, a set of sliders (to really intensify that burn!) and handy carry handles, too (which I quickly discovered are actually a modification, for those yet to build up to a full unsupported plank).

Ever the optimist, I got straight down to giving it a go, and let me just say, I was immediately humbled. Despite having three children and being deep into my 40s, I know my core strength is actually pretty good - but this was hard. I was only able to hold the plank for around 10 seconds before rolling off, much to the amusement of my kids and husband.

Undeterred, I spend the first few days getting to grips (literally) with the device. On the advice of the experts, I take things right back to basics and go for a kneeling plank, starting with a five-second hold to make sure I really nailed form and technique. Surprisingly, by the end of the first week, I was able to hold my position more confidently, and I went into week two determined to build on those gains.

One thing I quickly noticed was that this is a full-body workout - I certainly felt the work not only through my core, but in my arms, glutes and legs, too - which I'm taking as a good sign that I'm working into muscles I don't usually activate.

By the end of week two, I'm up to 20 seconds in a full plank, and I'm feeling more accomplished than I've felt in a while.

Weeks three and four

You know the drill, though - progress trumps perfection when it comes to strength gains, so despite my newfound comfort zone, I know I need to up my game for the second half of the challenge. Luckily, Varga has developed over 100 (yep, really!) moves that can be performed with the board - and it's time for me to try them.

Even though (or perhaps because) I know it's going to be tough, I'm excited to challenge myself. I choose a simple rollout to begin with - and it turns out, once again, the joke's on me. It's really tricky, and I can feel it all over (hello, tight hip flexors!)

So it's back to my knees I go for the extra moves (which include mountain climbers, press ups and oblique twists - don't shoot the messenger) and anyone who thinks doing this on the knees is a cop out needs to give it a try.

Honestly? Heading into week four, I'm still finding it pretty confronting. I really thought my core strength was alright, but this whole experience has given me a new appreciation for those who nail rep after rep on this innocuous-looking contraption.

The Core Master is absolutely not for the faint-hearted, but would I recommend it? It's a hard yes. Anything that takes this much stamina, determination and grit is bound to have benefits way beyond the physical; despite my initial failures, dusting myself off and going again builds a resilience that I know will translate to every area of my life.

The Core Master, for me, hits that strength sweet spot: it's tough enough to make me work, but not so difficult that I'm tempted to throw in the towel. Bravo, Varga.

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If you’ve spent any time on gym TikTok lately, you’ll know the step machine or Stairmaster is firmly back in its main-character era. Creators are sharing everything from slow, glute-focused climbs to surprisingly spicy weighted workouts, breathing new life into a piece of kit that’s been lurking on gym floors for years.

It might be trending now, but this isn’t exactly a shiny new invention - which makes it even funnier that I’ve basically ignored it for the last couple of years, despite my full awareness of the machine's popularity.

As someone who usually gravitates towards traditional strength training or a solid Pilates session, the towering stair climber has never really been my go-to. I’d walk past it, slightly intimidated, convinced my own lower-body workouts were doing the job just fine.

But with the hype building - and my curiosity officially piqued - I decided it was time to give the step machine and some of the best stairmaster workouts the attention they've clearly been demanding. So, I committed to using it regularly for two weeks to see whether this old-school cardio staple really deserves its viral comeback.

You'll have to keep reading for my full take, plus an expert's guide to how to use a Stairmaster. Keen to know, does the Stairmaster work your core? Find out here, and don't miss our round-ups of the most effective cardio workouts to try. You can also see how other MC UK Health Writers get on trying first-person challenges, from LA-style workouts to wall angels, to trying a 7-minute workout every day for a week, too.

I tried using the step machine every day - and it's not for the faint-hearted

What is the step machine?

If you’ve walked into a gym lately and spotted a queue forming around a very tall, slightly intimidating-looking cardio machine, chances are you’ve clocked the step machine. Designed to replicate the action of climbing stairs, it’s essentially a lower-body strength and cardio workout rolled into one - and yes, it’s a lot spicier than it looks.

Speaking to MC UK, personal trainer Annie Openshaw of Accomplish Coaching explained why the step machine is such a tough workout. “Unlike walking or running on a flat treadmill, the step machine requires continuous hip and knee extension, which significantly increases muscular demand, particularly in the glutes, quadriceps, hamstrings and calves,” she says.

In other words, it’s not just about getting your heart rate up - your legs are working overtime with every step.

PT Carly Corrigall adds that there are different versions of this popular gym machine. "Some gyms have the classic ‘StairMaster’ style with rotating steps, others have two independent foot plates that move up and down."

While the setups vary slightly, the goal stays the same: steady, rhythmic stepping that builds endurance while quietly challenging balance, coordination and lower-body strength. Think less mindless cardio, more full-body effort disguised as climbing a never-ending staircase.

What are the benefits of using the step machine?

So, why is there a hype around the step machine at the moment? I have a sneaky suspicion that it might have something to do with the vast array of benefits this machine has to offer.

First up, the cardio payoff. Because you’re constantly working against gravity, the step machine quickly nudges your heart rate into that steady, breathy zone that feels challenging but sustainable.

“Unlike a treadmill, where you're exercising on the flat, you're climbing with the step machine, which means you're working against gravity," Corrigall explains. "That’s brilliant for improving aerobic capacity, lowering blood pressure and supporting overall heart health.” Research around stair climbing and similar aerobic exercise backs this up, linking regular stepping-style movement with improved cardiovascular fitness and heart health markers.

Then there’s the strength element. Openshaw notes that, “unlike many cardio machines, the step machine heavily recruits the glutes and quadriceps,” adding that studies analysing stair climbing biomechanics consistently show high glute activation compared to flatter forms of cardio. Translation: you’re essentially sneaking in lower-body strength work while you sweat, which helps support muscle endurance and long-term joint stability.

Last but not least, there’s the functional fitness factor. Speaking to MC UK, PT Sarah Campus pointed out that, “regular use of the stair machine improves functional fitness and balance, since the movement mimics climbing stairs, which is something we do in daily life."

This means that the step machine is the kind of training that quietly carries over into real-world movement - from running for the train to hauling groceries upstairs - making each session feel that bit more purposeful.

Trying the step machine: my review

Week one

,I’ll admit it: before this challenge, the step machine was one of those bits of kit I’d walked straight past. I’d tried it once or twice years ago, but somewhere along the way I convinced myself that my usual lower-body strength workouts were a more efficient use of time. Day one quickly proved me wrong. Within minutes, my heart rate was climbing, my glutes were working overtime, and I realised this wasn’t just “easy cardio” - it was properly tough.

Wanting to make sure I was using the machine well, I asked PT Sarah Campus for her top tips. “Stand tall, keep your core engaged, and avoid leaning heavily on the handrails, since this will reduce muscle activation,” she advised. Easier said than done when your legs are on fire, but focusing on posture instantly made the movement feel more controlled and purposeful.

One of the biggest surprises in those first few sessions was how challenged my balance felt. There were moments where I genuinely worried about losing my footing, especially as the steps kept moving beneath me. The handlebars were reassuring, but I found I had to stay fully present with each step, concentrating on steady, even pacing rather than zoning out as I might on a treadmill.

By the end of week one, I wasn’t just sweaty - I was slightly humbled, too.

Week two

By week two, I was feeling more confident on the machine - confident enough, in fact, to try one of the upgrades I kept seeing all over TikTok: adding dumbbells. And boy oh boy did that take things up a notch.

I got sweatier much faster, my arms started to ache alongside my legs, and making it to a full 20 minutes suddenly felt like a real challenge - but the endorphin rush afterwards was next-level. Holding weights also meant I had to focus even more on my footing, because there wasn’t the same safety net of gripping the handlebars if I wobbled.

At this time, I recalled a tip shared by Corrigall that completely changed how the movement felt: “Take proper steps. Try to push through the whole foot rather than staying up on your tiptoes. You’ll get much better posterior chain activation that way.” Thinking about driving through my heels helped me slow down and feel my glutes and hamstrings working. If nothing else, it was a reminder that exercising mindfully really does help us get the most from it.

I also realised how versatile the step machine can be once you get past the beginner phase – from interval-style bursts to adding resistance with weights as I did, there are plenty of ways to keep things interesting.

Two weeks in, and I’m officially converted: it’s tough, but surprisingly fun, and one piece of cardio kit I’ll definitely be keeping in my regular routine.

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At this point, my hips have been tight for so long that I genuinely don’t remember what “loose” hips are supposed to feel like. And as various physios have explained to me over the years, it’s not simply because I don’t stretch enough. It’s also down to weaknesses in my core and glutes, which work alongside the hip flexors and adductors to support the joint, balancing stability with mobility.

That said, stretching would definitely help. But do I do it? I do not, and I’d wager many of you can relate. Stretching, even as a health writer, often feels like adult homework: when you get back from a run or log off after a long day, the last thing you want to do is roll out a yoga mat and dedicate 20 minutes to loosening your body. Far more appealing to curl up into a pretzel and doomscroll your way to dinner instead, right?

Wrong, obviously. And while I joke, the truth is that stretching is usually the first thing to slip when life gets busy. Which is why, when my editor challenged me to commit to a daily stretching routine, including frog stretches and swan extensions, I jumped at the chance. With a bit of external accountability, I wanted to see whether two weeks of consistent stretching could finally make a difference to my perpetually achy hips.

For how I got on, and why I now think frog stretches deserve more credit than they get, keep scrolling. And for more on relieving hip tightness, see our guides to the best hip-releasing yoga poses, the best exercises to strengthen your hip flexors and the best glute strengthening exercises to keep your body in balance.

Two Weeks of Frog Stretches Eased Years Of Hip Flexor Tightness - Your Guide To This Underrated Move

What is the frog stretch?

Even if you’ve never practised the move before, its name probably gives you a fairly good idea of what a frog stretch looks like. A pre-warning, though: it can feel surprisingly vulnerable at first. Essentially, it involves coming onto all fours and taking the legs out to roughly right angles. The frog stretch “targets the hips, inner thighs and outer glutes,” says fitness instructor and author Eloise Skinner.

It’s a fairly deep and often intense stretch, which is why Skinner recommends moving into it slowly and with care, by “slowly easing the knees outwards from an all fours position.”

What are the benefits of frog stretches?

1. It eases hip tightness

There’s no doubt that the frog stretch can feel like a breakthrough for anyone with tight hips, particularly if, like me, you spend much of your time crouched over a laptop or commuting. Physically, tight hip flexors and adductors (the muscles on the front and inside of your thighs) are common in people who sit a lot and may contribute to reduced range of motion and compensatory tension elsewhere in the body.

And whilst research doesn’t look at the frog stretch in isolation, studies on various hip‑focused stretches show that targeted stretching can measurably increase hip flexibility and range of motion, which may help ease that stuck‑feeling in the pelvis and groin region.

2. It works multiple muscle groups

I love nothing more than a muscle multitasker, and that’s exactly what the frog stretch is. “The inner thighs, calves and outer glutes also receive a deep stretch,” Skinner tells me. “There’s also some shoulder strengthening work for the upper body and a core stability challenge which comes from supporting your body weight as you deepen the stretch.”

3. It's adaptable

The frog stretch is generally considered an advanced stretch, as the position requires a high degree of flexibility. But as Skinner says, the beauty of the move is that it can be personalised to suit your range of movement.

“The various positions, such as dropping onto the forearms or adding in some movement, give us the opportunity to progressively deepen the movement, and to tailor it to our preferences.”

It’s important to listen to your body, here, as a deeper stretch is not always better. In fact, research on hip stretching suggests that starting gently and building up over time is one of the best ways to increase range of motion without compromising the strength of the muscle.

4. It can trigger emotional release

“We can store a lot of emotional tension or memory in the hips, so the frog can be a great posture to get things shifting or releasing,” says yoga and breathwork teacher, Jenny Haynes. Like Skinner, she notes that it can be quite an intense posture but says that sometimes intensity is what we need to release both physical and emotional tension.

“Working on relaxing and breathing into the sensation, rather than gripping or 'fighting' it, can also be fantastic for mental resilience and focus,” she adds, explaining that it’s in these moments of stillness that our nervous system is calmed, and we’re able to connect to ourselves.

How to perform a frog stretch with proper form:

The most important thing, both Skinner and Haynes tell me, is to start slowly. “We want to be looking after our knees and bodies here,” says Haynes, “so be mindful not to over-stretch to begin with, and to use plenty of padding under the knees if you get discomfort or pain there.”

1. Start in a table-top position

A table-top position, or all fours, is your starting point. From there, Skinner says to “slowly ease the knees outwards and lower the body towards the ground.”

2. Turn your feet outwards

In a frog stretch, the feet are usually turned out, and usually flexed. As Skinner reminds us, “this will depend on your ankle mobility, but there should be no pain or discomfort in the ankles.”

3. Keep your core engaged

To protect your spine, engage your core and avoid arching your back, says Haynes. “Unless you’re doing the frog in a yin setting, with a cushion to support you, you want to elongate the spine and use the core to support rather than letting yourself sag, overarch or round too much.”

4. Introduce movement

Initially, your knees should stay in line with your hips. Once you’re comfortable, Skinner says you can add gentle movement by rocking the hips backwards and forwards.

5. Drop onto the forearms

To deepen the stretch, Skinner suggests dropping down onto the forearms, but reminds us that the feeling we're looking for is one of deep stretch, rather than anything “that feels sharp or too intense.”

6. Keep breathing

It’s all too easy to hold your breath when a stretch is uncomfortable or intense at first. But the breath is one of the most powerful communicators we have, as Haynes explains. “A relaxed breath helps the body relax,” she says. “Notice if your breath is tense or tight, and try to find a sensation in the body that you can relax into, keeping a slow gentle breath throughout.”

7. If you feel knee pain, try a different stretch

“It's important not to hurt your knees performing this stretch,” says Skinner. She recommends adding a blanket under your knees, or switching to a different movement if needed. “A move like a happy baby still gives you some of the benefits of the frog stretch, but with the pressure taken off the knees and ankles,” she explains.

I Tried Frog Stretches Regularly For Two Weeks - And Eased Years of Hip Tightness

Week one

At the start of my challenge, I was most conscious of not overstretching. As Skinner had warned, the frog stretch is an intense movement, and it’s very easy to rush into a deep position too quickly. Ironically, that can make the muscles and tendons too lax, which I know increases risk of injury by creating instability

For that reason, I decided to limit my frog stretches to four times a week. Pre-exercise, I kept my movements dynamic, gently rocking my hips forwards and backwards to boost blood flow, warm the muscles, and improve range of motion. Post-exercise or during breaks from work are when the static stretches come in. I held them for 30-60 seconds at a time, and it’s here that I was really working on increasing my flexibility.

On day one, I rolled straight out of bed and into a table-top position on all fours. My lower back and hips are especially stiff first thing, so I made sure to begin with gentler warm-ups: child’s pose, happy baby, downward dog, before gradually easing my knees apart, flexing my ankles, and pointing my toes out, as Skinner had suggested.

Like lots of women, I’m naturally fairly flexible, so I was able to progress onto my forearms quite naturally. And though I’d expected to feel it in my hip flexors, it was my adductors that really noticed it. The stretch is undoubtedly intense, creating a warm, deep tension that tempts you to resist at first, but then slowly melts away. To be clear, though, at no point did it feel sharp or painful - if it had, that would have been my sign to ease off or stop.

After one minute, I could have stayed there all day. But with work calling, I got up, showered, and sat down at my desk. And sure enough, by mid-afternoon, my momentary hip mobility had faded, and I felt as bunched up as before.

Fast forward to Saturday, however, and after three days of consistent frog stretching, my newfound hip mobility was starting to become more sustained. I was heading out for a long run with a friend, and am used to hip tightness shortening my stride and disrupting my rhythm. Today, though, after including a dynamic version of the frog stretch in our warm-up, my hips felt free throughout the run.

Week two

When Monday rolled around, marking the start of my second week, stretching was actually becoming something I looked forward to. My favourite time was in the evening, sprawled on the floor watching TV. Normally I’d curl up on the sofa and start fidgeting within fifteen minutes when my hips inevitably stiffened. Lying in a froggy position on the carpet, sandwiched in by our two dogs, became my new comfort spot.

This week, I also combined the stretches with a glute and hip session at the gym, to make sure I was strengthening as much as I was lengthening. Three sets of leg press, hip abduction, adduction, and hanging leg raises challenged my glutes, core and hip flexors simultaneously.

After two weeks, I have noticed real changes in my body. Not only is five minutes of stretching much more manageable than I made it out to be, it’s also enjoyable, and genuinely improves my daily life: walking upstairs feels easier, running is more comfortable, and even doing core exercises feels less challenging.

My biggest tip? Make stretching fit seamlessly into your everyday life by fitting it into activities you already do, like watching TV. On the floor, you’re less likely to reach for your phone, you’ll feel better than if you were hunched up on the sofa, and you’ll truly relax before bed. Trust me on this one; your hips will thank you.

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It's a damp and dreary Monday lunchtime when Jen Brown, the founder of beloved barre platform Meet You At The Barre, bounds in to our local cafe for this interview. And bounds really is the right word: while she regales me with tales of her stressful morning (and, to be fair, her life is hectic - four children, a dog and a six-figure business will do that), she exudes the kind of energy most of us can only dream of.

At 47, Brown is one of the most popular and recognisable online fitness trainers in the UK right now. From humble beginnings teaching barre for beginners to a few hundred local mums almost six years ago, her platform now attracts thousands of visitors each year, coming for the Barre workouts but staying for the community that she credits with being a lifeline for midlife women.

And while it's clear that Brown has both style and substance in spades, she's nothing if not relatable. She makes no bones about the fact that she'd never even had a ballet lesson before training to become a barre instructor, while she's endearingly self-deprecating over her inability to keep time to music in class or (whisper it) remember her left from her right (and that's all of us, no?)

Pull up a chair and enjoy; it's clear that Brown loves women, and is passionate about us all - whether we're young, old or in between - moving our bodies with joy and purpose, not out of a sense of guilt or duty.

She shares her inspirational story below, but in the meantime, do take a peek at our guides to the best at-home Barre exercises, the many benefits of Barre, and one MC UK staffer's Barre review. We've also got round-ups of the best workouts for beginners, everything you need to know about low-intensity strength training, the best beginner's strength training workouts, and all the different types of strength training, here.

Jen Brown: "Midlife wellbeing has become a business - but all you really need to focus on are the basics"

"As a child, I played so much sport. I was quite a wild teenager, but sport kept me on the straight and narrow. Team sports were really important to me, but it wasn't until I had my first son in 2008 that movement became a real lifeline for me."

"I became very ill with post-natal depression, and was hospitalised a couple of times. It crippled me, yet I'd never been an anxious person. One of the things I managed to do in that first year was join a gym and hire a personal trainer - and I found that movement brought me back to myself in a way nothing else could. Out of the depths of this abyss, I started to recognise a part of myself again, when I had felt completely lost."

"I'd been a teacher previously, and it just made sense to me to retrain as a personal trainer after what I'd been through. When you go through something as extreme as what I experienced, I felt so grateful that I'd been able to navigate this quagmire of horridness and come out the other side. I felt incredibly motivated to help other women dealing with similar issues, so I became a pre- and post-natal trainer - and I loved it."

"I did this for ten years, had two more children, and then when I turned 40, I started to notice that my body was beginning to hurt. My hips were sore, I felt exhausted rather than energised after working out, and everything that I'd always known was flipped on its head."

"So, I had to find something new - and because I knew about women's health, I knew enough to realise that I had to seek out low-impact workouts. I heard about barre, and I signed up to train as a barre instructor without ever having taken a class!"

"I've never had a ballet lesson in my life, I have no sense of rhythm and barely know my left from my right, but I loved it. It felt like coming home. It was so hard, but so fun at the same time, because you're constantly moving, and working each muscle group to exhaustion and then moving on, so it feels bearable. Just."

"I found the training really challenging, but I instantly made the decision to close down my PT business and set up a barre studio. I knew I'd found my raison d'être. It was almost as if everything in my life so far had been leading up to that moment."

"I knew I needed to work, but I'd just had my fourth baby, and with four children under the age of ten, work needed to work for me, too. So I decided to gamble on investing in a home studio, without ever expecting it to become what it is today."

"At the time, barre was having a moment, and I was lucky enough to work with amazing women who spread the word about my classes, so my studio was full straight away. And then Covid hit."

"It felt so bleak - I just wasn't sure how to continue, but I decided to take my classes online, and coached around 300 women four times a week. Then suddenly my phone started blowing up, and it turned out I'd been featured in an article about the best home workouts to do online."

"I don't think you get many moments in your life that are pivotal, but this was. My online classes went from 300 to 2,000 women overnight - my leap of faith had paid off. It was unbelievable."

"It wasn't all positive, mind - some parts were pretty stressful, and I remember having such bad imposter syndrome. I was having to learn so much as I went along - how to film, how to edit, and how to deal with rubbish internet, to name a few. But my community was so supportive, and they rallied around me to help with social media, and with the need-to-knows about cameras, and so on - and we were off."

"After a few months of running it for free, I turned it into a fee-paying platform. While I got 500 members on my first day, I won't lie - the first few years were terrifying, and it took me a long time to get on top of all the basics."

"I think what makes barre so special is that it feels like serious exercise, but crucially, without the punishment. Our bodies do so much for us, and midlife is hard enough. We're sold a narrative that we're not enough, but my firm belief (and one I always strive to share with my community) is that midlife bodies don't need 'fixing'. If we turn that narrative off, there's so much joy to be found in movement."

"There's so much noise out there when it comes to midlife and wellness, but I really encourage people to look at the basics: how you're sleeping, eating, moving and how you're thinking - and that doesn't require any money. These might not seem sexy, but they're free, and if you get them right, then you can start to think about everything else on top of that."

"Barre gives energy back - it doesn't take it away. Women in midlife have been conditioned to see exercise as penance - joy has been marketed as frivolous. But fun doesn't mean ineffective: laughter, music and pleasure don't detract from the results - they're what make you consistent."

"Just imagine if your workout was something you actively looked forward to - not just the way it makes you feel afterwards, but how you feel during the class, too. That's what I wanted to create for women. Don't get me wrong, everything has its place. I'm a huge fan of both strength training and Pilates, and I feel like barre falls somewhere in the middle. Many of the barre moves have their roots in Pilates, and it has the mindfulness and precision of the practice, but combined with muscular endurance that really builds strength. So you're getting the benefits of both these disciplines in one fun workout."

"Barre is greater than the sum of its parts; the music, movement and mindfulness create a kind of alchemy that's pure magic. But the very best part of it all is my amazing members - from the start, this group of women have been incredible. We've learned together, and I always wanted to build a platform that would suit the everyday, midlife woman that I am - and that all my members are. I'm not perfect, I don't work out every day - we're all juggling an awful lot, we have 100 other concerns - motherhood, logistics, mess, admin, chaos - you name it."

"I needed the workouts to be as quick, effective, convenient and enjoyable as possible from the outset, as well as inclusive and accessible for all women, no matter their previous experience or ability."

"I take a different approach to a lot of other trainers, in that I encourage my clients to focus on how they want to feel, and certainly not what they look like. There's no way around our bodies changing as we age, so we have to work with them, not against them."

Brown's top 5 tips for starting (and sticking to) an exercise habit in midlife

1. Start small - smaller than you think!

"We’ve all had that thought, haven’t we, that we’re going to turn over a new leaf and suddenly start exercising seven days a week. But if a habit isn’t sustainable (and working out every day really isn’t sustainable or advisable!) then you’re going to break it," she shares.

Her top tip? "When you fail, you’ll be almost further back than when you started, because you’ve dented your confidence. Instead, start small – think two 20-minute sessions a week to begin with."

2. Work with the schedule that you’ve got, not the one you’d like to have

"This comes back to being realistic," Brown goes on. "Work out how much time you have, ringfence that time in your diary like it’s a work meeting or a dentist appointment, and stick to it."

Think of it this way - if you go into your day thinking you can fit a workout in "at some point", that point will likely never come as other things take priority. "There’s always something else on the to-do list, especially in midlife, when everyone else’s needs come above our own."

3. Smooth out sources of friction

This one's important. "Make exercising as easy as you can for yourself," Brown advises. "Any bumps in the road can quickly derail our best intentions and progress."

If you can wake up and throw on your workout kit first thing, do that. She also advises having your session planned out - the last thing you want to be doing is spending the first 15 minutes of a 45-minute session searching online for a class. "Have it all sorted and ready to go, so you can maximise your workout time," she goes on.

4. Find the workout that brings you joy

Again, this is a really simple tip, but one that's key if you're going to stick to movement long term. "Find something that brings you joy. If you're stuck even thinking about what this might be, go back to your childhood and look at the things you did as a kid that made you feel happy. What did you use to enjoy doing? If it were dancing, you'd probably enjoy barre. If you loved riding your bike, the chances are you'll still enjoy doing that."

Brown adds: "It's about finding your thing - it's not all about the latest trend."

5. Be prepared to fail

Last but by no means least, remember that failure is a part of life and things will get in the way, especially in midlife - that doesn't make you a failure. "This is a really important one. It's not the failing that matters; it's how quickly you get back to the habit. It's also not a one-and-done scenario - if you accept that there are going to be bumps in the road, and you can plan the contingency sessions, then you can get straight back to it rather than berating yourself."

"Remember: consistency over perfection every time. You're allowed to rest and recover, so make sure you schedule this in too - a lot of work is done by the body while you're not working out."

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If, like me, you're turning 40 this year, you might be wondering what - if anything - you should change when it comes to your workout routine. Even though I don't physically feel any different yet - touch wood - it's hard not to question whether this is the point where training needs to shift, or even slow down?

The thing is, I hear more and more women saying the opposite: that they feel fitter in their 40s than ever before. And according to fitness experts, that's not a coincidence. As Katy Reynolds, Founder of Your Barre Studio, puts it: "Many women actually feel fitter and stronger in their 40s because they’re finally training in a way that truly supports their bodies."

In other words, it's not about doing less - it's about doing things differently. The idea that women have to dial things back once they reach a certain age is, thankfully, quite an outdated notion. The science agrees too, with research suggesting that structured, intentional training - particularly resistance work - can help preserve strength and counteract age-related muscle strength well into midlife.

Keen to find out exactly how I can enter my 40s feeling my strongest, I've spoken to leading experts to find whether workouts need to change, why rest has never been more important, and what the best workouts for 40 year old women actually look like. Before you scroll on, check out MC UK's pick of the best longevity exercises, strength training workouts and low-impact strength training.

5 best workouts for women in their forties, plus expert advice for feeling your strongest, whatever your age

Do you need to change the way you workout in your 40s?

One of the biggest changes at this stage is our hormones, explains women's health coach and founder of Owning Your Menopause, Kate Rowe-Ham. "In our 20s and early 30s, many of us can train hard, sleep badly, eat inconsistently and still feel fine," she says. "In our 40s, hormonal changes begin to influence muscle mass, recovery, joint health and energy levels. As a result, random or excessive training tends to catch up with us more quickly."

The good news, shares Rebecca Bossick, physiotherapist and co-founder of One Body LDN, is that it doesn’t mean you have to do less. "The most important adjustment is moving away from random workouts and towards more intentional training."

Workouts need to be better balanced and structured at this stage in life, says Rowe-Ham. "They should be built around long-term progression rather than short-term burn. Strength becomes the foundation, and recovery is now a crucial part of the plan."

In other words, workouts are about training smarter, prioritising strength and recovery, and building a routine that supports you for the long haul.

Can you still train hard in your 40s?

Short answer - you absolutely can still push yourself, albeit just a little smarter.

The common mistake is trying to maintain the same volume of high-intensity sessions as before, often alongside high stress, poor sleep and under-fuelling, says Rowe-Ham.

"This is when fatigue, injuries and plateaus tend to appear. High-intensity workouts are most effective when they’re limited to one or two sessions a week and balanced with strength training, lower-intensity movement and proper recovery."

From a physio perspective, Bossick agrees. "Women in their 40s need to be smarter about how often they push their bodies to their limits - which could include rotating between heavy, moderate, and lighter training days as well as LISS and HIIT workouts."

She also highlights the role nutrition plays in recovery. "Protein intake becomes especially important in your 40s because the body isn't as efficient at building muscle. Prioritising enough protein across the day supports muscle repair and overall performance."

This allows the muscles and joints to recover while still building strength, but importantly, minimising the risk of damage.

What are the best workouts for 40 year old women?

According to the experts, the best workouts for 40-year-old women are those that balance strength training with mobility, lower-intensity movement and proper recovery.

1. Strength training

The one phrase that repeatedly cropped up when I spoke to the experts? Strength training.

"From our 40s onwards, strength training becomes non-negotiable," says Reynolds. "We naturally start to lose muscle, which affects metabolism, bone density, posture, and long-term joint health. As a result, random or excessive training tends to catch up with us more quickly."

Not only does strength training help offset this decline, but it also plays a key role in supporting hormonal balance by improving how the body manages stress and blood sugar. Reynolds recommends two to four full-body sessions per week, focusing on functional movement and progressive overload.

This is echoed by Rowe-Ham, who says: "We need to see strength as the priority, not something to squeeze in around cardio - it should form the backbone of the week." She suggests incorporating compound movements, such as squats, hinges, pushes, and pulls - which can all be transformative for both strength and confidence.

There's scientific research to support this, too. A systematic review from the Melbourne Women's Midlife Health Project found that resistance training improves strength and physical function in midlife and post-menopausal women.

2. Mobility and joint stability

Maintaining flexibility and joint stability in your 40s is crucial. "The hips, spine, and shoulders are the three areas that tend to show wear first," says Bossick. "Mobility work that focuses on hip rotation, such as Pilates or yoga, helps preserve the joint's range of motion and prevents compensation patterns that can cause pain."

Mobility is just as important as strength and shouldn't be seen as an optional extra, adds Reynolds. "Mobility and joint stability need to go hand-in-hands and they really keep the body moving well, pain-free, and confident in everyday life."

3. Low-intensity movement and recovery

Recovery doesn't just involve rest days - it includes active recovery too. Low-intensity movement, such as walking, can play a powerful role in supporting both physical and mental wellbeing.

"Walking supports cardiovascular health, stress regulation and recovery without placing extra strain on the nervous system, making it an incredibly powerful but often overlooked tool," says Rowe-Ham.

Sleep and stress management also become key recovery pillars in your 40s. The challenge is that sleep is often one of the first things that hormonal changes can affect. "Poor sleep actively undermines your ability to build muscle, regulate cortisol, and manage stress, so it should be treated as seriously as training sessions," explains Bossick. "This means prioritising consistent sleep schedules, managing stress, addressing any sleep disturbances, and creating the best sleep environment possible."

When recovery is treated as part of the plan (and not an afterthought), it becomes easier to train consistently, feel stronger, and avoid burnout in the long term.

“The most important realisation I help women make is that it’s never too late to start"

Globally-loved Caroline Idiens, 53, has strength trained her whole life, but launched her Instagram platform during the Covid-19 lockdowns. She now has millions of followers, all of whom love her simple, at-home strength training workouts. Here's why she thinks you should give them a go, too.

“It wasn’t until my late twenties that I was introduced to lifting weights.

“Outside the gym, though, life looked very different. I was still working in advertising and always felt like there was something missing.”

“Seeing how my strength sessions not only transformed my body but also my inner confidence and strength, totally changed how I viewed my whole routine. That feeling of empowerment, strength and improved overall wellbeing was something I wanted to share with others.”

“So, in 2001, I took the leap and decided to qualify as a PT in order to deepen my knowledge, from nutrition and sports rehab to pre- and postnatal exercise. And that’s when things really started. I started my PT business and began teaching group classes to the mums at school. We’d often have 20-30 mums at any one time, and the local community around my classes really grew.”

“Lockdown was pivotal, as that was the moment that Caroline’s Circuits was informally born. All of my local clients had been lifting weights for years with me at that stage, and they were very keen that we kept it going across a screen whilst we were all at home. Not only did it give us a community in those times, but the group started to build very quickly.”

“The most important realisation I help women make is that it’s never too late to start, and that ageing doesn’t have to mean weakening. Movement is a lifelong ally, and what we do today can impact our quality of life for decades to come.”

“I hope people finish my sessions feeling strong, not just in their muscles but in their mind too. They should feel energised and proud of what they’ve completed.”

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You've probably seen vibration plates absolutely everywhere on social media as of late, promising transformative results. But as with most Internet trends, it's always wise to consult the experts before investing. So, I've done exactly that - from the science-backed vibration plate benefits, to how they actually work, plus the best vibration plates on the market, we've got the answers.

I spoke to Physiotherapist and coach Kim Johnson, who is also co-founder of Move Well gym in London, and biomechanics advisor for women-first running shoes, QLVR, to find out more about the technology behind vibration plates. The first thing to know? "Vibration plates are a tool, not a shortcut," she says.

"They do not replace proper strength training or cardiovascular exercise, but they can support recovery, consistency, and confidence in movement when used appropriately. As part of a balanced routine, they can earn their place, but they are not a magic solution," Johnson explains. Much like a lot of other wellness tech, they have a valuable place in your routine if you know how and when to use one.

If you regularly use anything like gut health supplements, running apps, creatine supplements, sunrise alarm clocks, or even walking pads, home Pilates kits, and longevity hacks, you will know that nothing good works in isolation - it's a balanced wellness routine that you need. With that in mind, I've picked the brains of a few PTs, including Johnson, who have shared not only the vibration plates to try and why, but also commonly asked questions about the technology and what you can really expect when you invest in one.

Best vibration plates: Quick shopping links

• Expert recommended: £1,380 at Currys
• Best at-home: £169 at Amazon
• Most affordable: £118.74 at Amazon (save 21%)
• Best hybrid: £89.99 at Amazon (save 18%)

How do vibration plates work?

"Vibration plates produce rapid oscillations, either vertical or side to side, that travel through the body while you stand or exercise on them," explains Johnson.

"These vibrations trigger a tonic vibration reflex, causing muscles to contract and relax repeatedly to stabilise posture. Depending on the frequency, this can result in dozens of muscle contractions per second, even in static positions.

"Essentially, the plate creates instability and your nervous system responds by increasing muscle activation to keep you balanced," she says.

Expert-recommended vibration plate

"Power Plate is widely regarded as the gold standard and is commonly used in physiotherapy and professional sport," says Johnson. "It offers precise frequency control and excellent durability, though at a higher price point." If you've ever been to a fitness space with a vibration plate, this is most likely the brand in question. With a remote control for easy use and a compact size, it offers high quality and simple setup.

Best at-home vibration plate

"For home users, LifePro and Bluefin Fitness provide more affordable options that still offer a useful range of settings and solid build quality," says Johnson. LifePro's option has an impressive 99 speeds, and comes with a remote and resistance bands so it can be customised to you. Reviewers praise the high quality for the price point, as well as how effective it is for lymphatic drainage. The main pro is that you can build yourself up to using the higher modes as you progress.

Best affordable vibration plate

Another of Johnson's recommendations, BlueFin's vibration plate has rave reviews. "With no less than 180 levels of intensity and 5 pre-set programmes to choose from, this is a power plate that will give even the most hardcore fitness enthusiasts a good test," shares one customer. "The crystal clear LCD display is easy to read and the buttons that surround it make it easy to use. You also get a wireless remote control to make changing the settings mid workout. In terms of use, the Bluefin is so comfortable to use and actually features one of the best non-slip surfaces I have ever seen. It supports up to 150kg of weight and also comes with some handy workouts."

Top rated vibration plate

With over 2,000 reviews and an average rating of 4.6, this is the top rated vibration plate on Amazon. Considering the price point, customers note that the quality is good and it functions very well. "The machine is surprisingly quiet for its power, so I can exercise without disturbing others. The vibrations are strong and effective, giving a full-body workout even in short sessions. I’ve noticed improvements in muscle tone, balance, and flexibility since I started using it regularly," says one reviewer. They also note the varied built-in programs, and the Bluetooth speaker that allows you to play your own music for workouts.

Most versatile vibration plate

That's right, this is a walking pad and a vibration plate in one. Although it works primarily for walking and running, the vibration mode is an added bonus for anyone who likes to get their steps in but also wants to experiment with the benefits of a vibration machine. Reviewers say that it folds up very easily to hide under a sofa, and the vibrating motor is fairly quiet considering the power.

Best sturdy vibration plate

Whilst some vibration plates can only hold up to 120kg of weight, this one goes up to 220kg. With a thicker design, it's extremely sturdy and can be trusted to stay in place even on the highest modes. "I’ve used it several times already and found it comfortable and straightforward," shares one reviewer. "I also really like the extra resistance bands included which add more variety to workouts. You can sit or stand on it, and there are so many different exercises you can do, making it very versatile. Overall, it seems well designed and ideal for home use."

What are the benefits of vibration plates?

Johnson explains that vibration plates may help with the following:

• Increased neuromuscular activation: Low load positions such as quarter squats or split stances can feel more demanding due to increased muscle recruitment, particularly in the glutes, calves, and stabilising muscles.
• Improved circulation and recovery: Vibration can increase blood flow and is often used to reduce stiffness, support recovery, and provide gentle movement on low energy days.
• Better balance and proprioception: Standing or single leg work on a vibration plate challenges postural control and joint awareness, which can be useful for older adults, rehabilitation phases, and confidence building.
• Lower barriers to regular movement: For people who find traditional exercise intimidating, vibration plates can act as a more accessible entry point into regular movement.

However, "they are unlikely to produce meaningful muscle growth, cardiovascular improvements, or fat loss when used in isolation," says Johnson.

Francesca Bagshaw, Performance Physiologist at Nuffield Health Manchester Institute of Health and Performance, also agrees that "they are great equipment for those with limited mobility, for recovery and for warm-ups."

How should you use a vibration plate?

"Short, consistent sessions work best," says Johnson. "Most people benefit from five to 15 minutes, used alongside a broader training routine. Effective uses include warming up before strength training or Pilates, muscle activation exercises such as squats or split squats, low frequency recovery work after exercise, and gentle movement on low energy days," she says.

Sam Quinn, Personal Training Lead at Nuffield Health, recommends the following:

• To warm up: You can use vibration plates to stimulate your muscles and nervous system and help increase joint range of motion before you exercise.
• To cool down: Vibrating plates can help to relax the muscles, reduce muscle soreness and increase range of motion whilst stretching.

Are vibration plates worth the investment?

"They can be worthwhile if expectations are realistic," explains Johnson. "Vibration plates are not a replacement for strength training, cardiovascular exercise, or traditional bone loading activity. However, they can be a useful complementary tool for warm ups, recovery, and low impact muscle activation.

"They tend to be most beneficial for people with joint pain, fatigue, or low confidence around traditional exercise, as well as those returning to movement after injury."

If you’ve ever stared at your calendar at 12.30 pm, trainers in hand, convincing yourself you “just don’t have time today”, I’m with you. The intention is there (the workout probably even booked in), but with emails unanswered and meetings overrunning, stepping away from your desk can feel like an indulgence you simply don’t have capacity for.

I spent years battling with the idea of using my lunch break to exercise. Despite being a health writer who knows full well that movement supports our mood, focus and resilience to stress (research consistently shows that both cardio and strength training benefit our mental wellbeing), the guilt often won out. I worried that exercising at lunchtime might make me look less committed or leave me falling behind in the middle of a busy working day.

I’m far from alone. According to a recent survey commissioned by AXA Health, only 6% of women in the UK use their lunch break to exercise, with stress cited as the main barrier. Many of us know that movement would actually ease our overwhelm, but the pressure to stay constantly available keeps us in our chairs or, at the very least, replying to Slack messages between sets.

So, when I moved to freelance work six months ago, I made it my mission to figure out how lunchtime workouts could actually work. Which is when I began leaning on a technique known as habit stacking (or, to borrow a newer phrase from social media, wellness stacking). Rather than treating exercise as another demanding item on an already full to-do list, I started weaving it into existing parts of my day, pairing movement with places, habits and tasks I needed to fulfil anyway.

It’s been a lifeline, particularly during the darker winter months, when lunchtime isn’t just the most practical window for exercise, but often the safest, too.

To find out the simple formula I’ve landed on, and how it’s transformed my mood, motivation and productivity, read on.

While you’re here - if you’re ready to get started with lunchtime movement, be sure to check out the best 15-minute home workouts, the best simple home workouts, and the best home workouts for beginners, period. We've also got guides to the most effective home workouts of all time, the best YouTube workouts and the best YouTube workouts in under 10 minutes.

I Swapped My Early Mornings For Lunchtime Workouts - And Truthfully, Have Never Felt Better

What counts as a lunchtime workout?

For me, the first step to making lunchtime workouts stick was widening my definition of what a “workout” actually is. When meaningful exercise is reduced to a 45-minute gym session or a 5k run, squeezing it into a 60-minute lunch break can feel wildly unrealistic (although, as I’ve since learned, it can be done; it just takes a bit of build-up).

In reality, an effective workout doesn’t need to be long, intense or particularly formal. It can be a 20-minute power walk around the park, a quick YouTube yoga flow, or an express Pilates session squeezed in between meetings.

Crucially, the research backs this up. Studies show strong evidence for these bite-sized approaches to movement, with research finding that just 15 minutes of brisk daily walking can boost stamina, cardiovascular health and even life expectancy. Meanwhile, a growing body of research into so-called “movement snacks” - multiple short bursts of activity spread throughout the day - suggests they can be just as effective as longer, more traditional workouts.

As long as you’re nudging your heart rate up and breathing a little harder, you’ll be banking real mental and physical benefits. Aerobic movement, in particular, is known for triggering the release of endorphins (the brain’s natural mood elevators), which partly explains why even a short lunchtime workout can leave you feeling noticeably calmer, brighter and more focused for the afternoon ahead.

What are the benefits of working out on your lunch break?

We all know that exercise at any time of day is good for us. It boosts energy levels, supports sleep and mood, lowers our risk of disease and helps strengthen our bones, muscles and heart.

But slotting movement into the middle of the working day comes with a unique perk: you actually get to carry those mood- and energy-boosting effects straight back to your desk. Rather than leaning on coffee or sugary snacks to push through the afternoon, a lunchtime workout can provide a natural (and free) lift that supports you through the final hours of the day.

“Lunchtime workouts are one of the most underrated tools for energy and productivity,” confirms Jess Fraser, Personal Trainer and Pilates Instructor at Yours. She explains that “moving your body midway through the day helps improve circulation, sharpen focus and prevent that post-lunch slump.”

It’s something she witnesses regularly in the classes she teaches. “People arrive stressed and desk-bound, and leave calmer, more energised and noticeably clearer-headed,” she tells me. “Exercise pulls you out of your head and back into your body, and starts actively supporting how you show up at work.”

How can I fit a lunchtime workout into my day?

The upside of lunchtime workouts is clear, but, as with most things in wellness, how you approach them matters. Dr Elliott Roy-Highley, medical director at UNBOUND, is a big advocate of stacking your day with movement, but cautions that it can quickly become counterproductive if it’s treated as another box to tick.

“Rushing from a stressful email straight into a high-stress workout, skipping food, and sprinting back to your desk turns your lunchtime workout into another source of stress,” he says. Instead, he recommends starting with something relatively easy or low intensity, particularly on busy days. “The focus at the start is just doing it every day - you can turn up the intensity later.”

That message is echoed by Fraser, who reminds us that “it’s about realising that consistency is better than perfection.” Even 20 minutes of movement, she says, can make a meaningful difference.

Preparation also plays a bigger role than you might expect. Squeezing in a workout inevitably eats into the time you have to eat, and being underfuelled is a fast track to brain fog and the mid-afternoon slump. “Planning your lunch in advance means you can refuel properly afterwards,” says Fraser, while Dr Roy-Highley recommends “aiming for a meal with a variety of colours, carbohydrates to restore your glycogen, and protein to support muscle repair.”

If you really want to maximise the “wellness stacking” effect, Dr Roy-Highley suggests taking your movement outside and, where possible, making it social. “A 20 minute walk or jog gets you moving in nature, which helps lower cortisol, making it a double-stack for your mental and physical health,” he says. “Do it with a friend for a triple-stack.”

And while stacking habits isn’t the same as multitasking, there are still some things best left behind - Slack notifications included. “Turn your phone to Do Not Disturb,” suggests Fraser. “It helps you to be fully present, even if it’s just for half an hour.”

After Six Months Of Working Out at Lunchtime, My Mood, Energy and Productivity Has Skyrocketed. Here’s What I Want You To Know

Months one to three

In the beginning, moving my workouts from early mornings to lunchtime took more effort than I expected. Most days, I’d fully intend to close my laptop at 12.30 pm and swap my desk for a yoga mat or a walk outside, but when the time came, it was scarily easy to convince myself I should just finish one more thing first.

It meant that for the first few weeks, I really had to force myself to stick to the plan, coaxing myself away from my screen with calendar alerts and post-it note promises, which I stuck to the keypad. I kept the sessions short, and slowly but surely, started to notice how much clearer my head felt when I got back to my desk - the work I’d been stuck on felt easier to get through.

What quickly became apparent was that being outside made a much bigger difference than moving at home. A walk or run in daylight left me feeling more refreshed than just rolling out a mat in the living room, especially on days when I was facing a creative challenge.

Accountability also became a huge factor. On days when I worked from a cafe with a friend or had a class booked, I was far more likely to take my break than when my only option was an open YouTube tab. I’m famously frugal, so the idea that I’d already parted with money to move my body meant there was far less chance I’d miss the opportunity.

Another small change that helped a lot was putting my workout clothes on in the morning. Anything that removed extra steps at lunchtime made it more likely I’d actually move.

Leaving my phone behind was perhaps my biggest hurdle. I kept wanting to check emails whilst walking or between sets, but I realised pretty quickly that doing that diluted the benefit of the break, and made my neck and shoulders start to ache. Once I stopped bringing it with me, or put it on aeroplane mode when I wanted to listen to music, I noticed I came back to work feeling more settled.

Months three to six

By around two months in, the routine felt familiar, and by month three, it had stopped feeling like something I had to push myself to do. I still adjusted things depending on the day, and some days I still worked out first thing, but lunchtime had started to feel just as much the norm.

When I used my lunch break to exercise, I was realistic about intensity. I don’t enjoy feeling overly sweaty for the rest of the afternoon, so on busier days (especially when I didn’t have time to shower) I stuck to lower-intensity sessions - usually yoga, or a Pilates by Izzy workout on YouTube. Her shorter classes start at around 20 minutes and still feel effective.

What surprised me most was how this one habit influenced others (see? Wellness stacking). Moving more meant I drank more water without really thinking about it. I also started eating more substantial, colourful lunches, simply because I was hungrier and actually wanted them.

I know that working freelance gives me more control over my day than many people have, which I don’t take lightly. That said, I consistently managed to fit both movement and a decent meal into a 60-minute window, which suggests it’s possible for more of us than we might think. And the best part? Not only did nothing bad happen, but I became noticeably more focused, motivated and attentive throughout the afternoon.

I used to struggle badly with the 3pm slump, and small things would irritate me more than they should. Now, I barely notice it (which I think is a win for everyone who has to deal with me).

If I had one piece of advice, it would be to start small. Ten minutes of gentle movement at home is enough. Once that feels manageable, you can build from there. Over time, the difference adds up.

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