You've been sitting at your desk for a couple of hours, deep in emails or a spreadsheet, and you get up to make a drink, and as you stand, something in your neck or your upper back protests. Not painfully, just a tightness, a stiffness, a reminder that your body has been held in one position for too long. You roll your shoulders, move your head slowly from side to side, and gradually things loosen up. You carry on with your day and don't think much more about it. Then it's th

HIIT and strength training: what's the difference and why does it matter?

The one thing you can do today to improve your training, health and the quality of your life from a women's fitness and run coach in Breamore, near Fordingbridge, Hampshire.

The idea that exercising on an empty stomach forces your body to burn fat for fuel has become widely accepted in fitness circles — and for some people, in certain contexts, there is research to support it. Now, as the Run Fit Fordingbridge studio in Breamore has a predominantly female clientele, this comes up from time to time. Some women find it difficult to eat before exercising, or feel that training without food will help them burn more body fat and change their body comp

Strength training for women over 40: five reasons it's non-negotiable for bones, running, body composition and wellbeing

It's January. Maybe you've added in that extra class, started lifting heavier weights, or begun building your weekly running volume for a spring marathon. Or perhaps you've taken the plunge and started exercising for the first time in years. Then two days later (or even the next morning), that familiar muscle ache arrives. I'm feeling it myself this week. I've upped my training for my May marathon and have a few aches and pains making their presence felt. We've all been there

After completing the Jordan Ultra Challenge in April, I had planned to tackle another big endurance event in October. But for various reasons, I made the decision to move it to next year instead. What followed was something I hadn't experienced in a long time during the summer months—a lighter training load that allowed me to catch up on all those things that get pushed aside when you're deep in endurance training mode. Rediscovering Balance This summer I've been seeing frien

With the current heatwave, I've had lots of questions about how I can even run in the heat but also how others can run safely in hot weather. While these temperatures are more intense than we're typically used to, I personally don’t avoid running in warm conditions all together. I’ve done a few desert marathons, I know my health status, my body, take lots of precautions, and adjust my pace and expectations accordingly. Whether you're out on coastal routes with a welcome sea b

Have you ever wondered how often you should be working out? The frequency of your workouts can make the difference between seeing results and spinning your wheels. Let me break down what the research actually tells us about workout frequency for the goals most women have. Workout plan For Building Strength: 2-3 Sessions Per Week If your goal is getting stronger, the research is clear: 2-3 strength training sessions per week is the sweet spot for most women. Studies show that

There wasn't anyone in my family who "did sport" when I was growing up. School sports day and PE lessons were up there with a visit to the dentist. So sport didn't feature in my life until I was almost 40. Up until that point, I had run (and mostly walked) the odd 5K Race for Life, and in a moment of enthusiasm had entered the London 10000 in 2012 - a 10K race to raise money for charity that took in part of the Olympic marathon course. It was one of the hottest days of the ye