Enjoysportlifes

Author: Sam Parsons

  • Snack ideas to help you eat more plants

    Snack ideas to help you eat more plants

    Looking to include more plants in your diet? One of the easiest ways is to add more plant-based snacks.

    These little hunger-slayers are ideal if you’re looking to introduce a wider range of nutrients to your everyday eating. But this doesn’t mean you have to give up meat and dairy if you don’t want to.

    Whether you’re a meat enthusiast, a connoisseur of eggs, vegan, vegetarian, flexitarian or none of the above, everyone can potentially benefit from consuming more plants.

    As mentioned, that’s partly because plant-based foods are packed with lots of different nutrients, from vitamins to protein. But there have also been studies to suggest that eating more plants can reduce your risk of issues such as heart disease and type-2 diabetes.

    You’ll find plenty of recipes out there to help you get more plants into your main meals, but we’re focusing here on snacks – anything that’s easy to carry and eat on the go, and most importantly, that will enhance your day with a burst of deliciousness. Because that’s the thing: choosing plant-based snacks definitely doesn’t mean sacrificing flavour.

    Which foods count as plants?

    Any of the following foods are considered to be plant-based, so long as they’ve been minimally processed – that is, changed only a little bit from their original state.

    • Fruit
    • Vegetables
    • Wholegrains
    • Seeds/pulses
    • Legumes
    • Herbs

    Plant-based snack ideas

    1.Nuts

    Nuts are an easy on-the-go snack for when you need a nutrition boost. They may be relatively high in fat but this is mostly unsaturated, and they’re packed with vitamins and nutrients. Ideally, avoid flavoured or salted nuts so you don’t accidentally boost your salt intake.

    2.Roasted chickpeas

    Toss a can of drained chickpeas with your preferred spices, pop them in the oven until golden, and you’ll have a delicious, budget-friendly snack. As spices count as plant-based foods, you’re getting a double hit with this one!

    3.Popcorn

    It may surprise you, but popcorn does indeed count as a plant-based snack. That’s because it’s classified as a wholegrain. Steer away from sugary, salted or buttery versions – try adding spices to plain popcorn for extra flavour instead. It’s particularly delicious with cinnamon if you have a sweet tooth.

    4.Quinoa balls

    In recent years, quinoa has achieved superstar status in the nutritional world – for good reason. It’s a wholegrain that’s packed full of protein, fibre, zinc and magnesium, and as a gluten-free food source it’s suitable for people with coeliac disease.

    To make it into a portable snack, search for quinoa balls recipes. You can make them ahead of time, adding your favourite vegetables and seasonings, and keep them refrigerated for a healthy option when hunger strikes.

    5.Fruit

    Nutritious, easy to carry and (to some) delicious: fruit is an easy win when it comes to plant-based snacking. Try switching up the fruits you eat in order to enjoy a wide range of nutrients.

    6.Smoothies

    Smoothies are an easy way to get a hit of multiple fruits and/or vegetables all at once, so you can up your plant intake with ease.

    7.Baked tofu

    Tofu is made from soybeans, giving it plant-based status. Cut into squares, marinate in your favourite seasonings and bake, for a simple snack. If you pair it with a vegetable based dip, you’ll be adding even more plant power to your day.

    8.Edamame beans

    Boil, fry or air-fry the edamame pods – the beans make for a low-calorie, high-protein snack.

    9.Houmous and crudités

    Traditionally made with chickpeas, houmous counts as plant-based. Enjoy with raw vegetables or peppers for a nutrient-rich snack.

    10.Vegetable crisps

    Vegetable crisps are available pretty widely these days, but if you are going down the premade route, check the packaging, as some brands contain high levels of salt and other additives. They’re also easy to make at home in the oven or air fryer – root vegetables such as beetroot and parsnips work best.

  • What do your changing room habits say about you?

    What do your changing room habits say about you?

    Let’s be honest: few places reveal the quirks of modern life quite like the gym changing room. It’s where post-work stress meets pre-workout adrenaline. Where the quietly confident fold their socks just so, and the flustered fumble with padlocks while trying to find their moisturiser. It’s private, but shared. Routine, but oddly revealing.

    And, whether you’re in and out in eight minutes or carefully laying out your skincare like a still-life, your changing room behaviour might say more about you than you think. Here are just a few of the personalities you may have spotted on the bench. Do these ring any bells?

    The in-and-outer

    They’re in, they’re changed, they’re gone. No faffing, no fluffing, no loitering. This person knows their routine down to the second: where they like to stand, how long they need to dry off, which corner plug always works.

    Personality type: Precise, efficient and goal-oriented. Probably manages a team in real life and owns at least one charging dock. Weekends are for hiking, not lie-ins.

    The spreader

    Belongings here, there and everywhere. One towel on the bench, trainers in the middle of the walkway, toiletries stretched across the entire vanity. They’ll apologise as they rearrange it all, but not before you’ve stepped on a shampoo bottle twice.

    Personality type: Seeking control but not always finding it. Probably very tidy at home, funnily enough. Overthinker. Big fan of lists.

    The full routine-er

    Essential oils, facial mist, a jade roller that lives in a chilled pouch… this changing room is their self-care sanctuary and they’re not rushing a thing. The steam room was just the opening act.

    Personality type: Grounded. Finds calm in ritual. Probably journals. Has a skincare shelf that could stock a boutique.

    The chat captain

    Walks in talking, walks out with three new best friends. Asks where you got your gym top, tells you where they’re off to next, and offers advice on protein shakes, back pain and Bali, whether you asked or not.

    Personality type: Extrovert with a therapist’s soul. Big heart, bigger stories. Keeps group chats alive. Needs silent time, but rarely gets it.

    The flamingo

    Stands on one leg while getting dressed, towel-draped like a Roman statue, never using the bench. Changes socks without sitting down and somehow never drops a thing.

    Personality type: Independent and self-sufficient. Loathes clutter. Possibly a yoga regular. Owns a capsule wardrobe and knows how to pack a carry-on like a pro.

    The quiet drifter

    You may not have noticed them arrive — or leave. Moves soundlessly from locker to shower and back, usually with noise-cancelling headphones and a neutral-toned tote. Not one for eye contact. Not unfriendly, just… serene.

    Personality type: Reflective, considered. Loves routines, hates being rushed. Reads before bed, probably knows their screen time stats by heart.

    So, who are you?

    The truth is, most of us are a mix. In-and-outer on Monday morning, full routine-er by Friday. The spreader when we’re flustered, the quiet drifter when we’re recharging. Our changing room habits don’t define us, but they do offer a window into how we move through the world.

    And the best bit? Whatever your style, there’s room for it in the changing room.

    Just maybe… try not to leave your shampoo in the middle of the floor.

  • The simple walking tweak that could keep you fit for life

    The simple walking tweak that could keep you fit for life

    We’ve all heard it: 10,000 steps a day. It’s one of those fitness mantras that’s somehow lodged itself in the collective consciousness, right up there with “drink more water” and “get your eight hours of sleep”. But here’s something you might not know: how you walk could matter more than how much you walk.

    According to new research, one longer, continuous walk a day could do more for your health than lots of short strolls scattered through the day, especially if you’re not exercising much right now. And the best part? It only takes about 15 minutes.

    This small tweak can help you stay stronger, steadier and more energised for years to come. Here’s how it works, and how to make it part of your daily routine.

    Why one longer walk makes a bigger difference

    Walking as a workout is brilliant because it’s simple: no compulsory gear or kit, and no pressure. But when you walk for a bit longer without stopping (say, 1,500 steps in a row), you give your heart and muscles time to properly warm up and get into rhythm.

    That steady effort helps your heart pump more efficiently, boosts circulation, and even improves how your body manages blood sugar and cholesterol. You might also find your mind clears, your mood lifts, and your stress levels take a noticeable dip. And that’s all in the space of a quarter of an hour.

    Think of it as quality over quantity. Yes, total steps still count, but it’s those unbroken minutes of movement that seem to deliver the biggest benefits.

    You could also take your walk to the next level by incorporating intervals, as in the Japanese Walking Method.

    How to make it your new daily habit

    A single longer walk doesn’t have to be a huge production. Try building one “anchor walk” into your day: a dedicated 15- to 20-minute stretch where you just move and breathe.

    Pick your moment:

    • Morning reset: Start your day with light, steady energy before emails and errands take over.
    • Midday loop: A brisk lunch-break lap around your local park or on the treadmill does wonders for focus.
    • Evening unwind: A gentle walk after dinner helps digestion and signals to your body that it’s time to slow down.

    If you’re starting from scratch, begin with ten minutes and add a few more each week. The goal isn’t speed or distance. It’s about finding your rhythm and making it part of your day.

    What ‘fit for life’ really means

    Being fit for life isn’t about chasing performance or perfect numbers. It’s about staying strong, mobile and confident enough to do the things that bring you joy, whether that’s playing with the kids or grandchildren, travelling, gardening, or simply feeling comfortable in your own body.

    A regular 15-minute walk might sound small, but the payoff is lasting independence. The more often you move, the easier movement stays. And that’s the real definition of lifelong fitness.

    Stay safe, warm and comfortable

    A few quick tips to make your walking habit stick through every season:

    • Dress for the weather: Layers are your friend. Think breathable base, warm mid-layer, waterproof outer when you’re choosing your outdoor exercise outfit.
    • Light the way: If you’re walking early or late, reflective clothing or a small torch makes a big difference.
    • Choose your route wisely: Well-lit, even paths are best. Vary the scenery to keep it interesting.
    • Mind your feet: Supportive trainers or walking shoes help prevent aches and keep joints happy.

    And remember: if the weather’s grim, there’s always the treadmill at your local David Lloyd Club — or even a few laps around the poolside before your swim.

    Small steps, big impact

    The NHS recommends about 150 minutes of moderate activity a week. A single 15- to 20-minute walk each day gets you most of the way there. Add a couple of strength and yoga sessions, and you’ve got a well-rounded fitness foundation without overhauling your life.

    It’s proof that staying active doesn’t have to mean working harder, just working smarter.

    A fitness habit to savour

    The beauty of walking is that it’s endlessly adaptable. Fast or slow, solo or social, indoors or out, it meets you where you are. So this week, carve out one longer walk in your day. Notice how your body feels afterwards: warmer, looser, lighter. That’s your heart saying thank you.

    Because when it comes to lifelong fitness, it’s not about chasing miles. It’s about moving with purpose. And one simple tweak may be all it takes to keep you fit for life.

  • The joy of solo training: Finding your rhythm

    The joy of solo training: Finding your rhythm

    Every song needs a verse. A moment of quiet rhythm before the chorus sweeps in. The verse is where you breathe, focus and find your footing. The chorus is where you rise: where energy builds, and everything connects.

    Training solo is your verse. It’s that space between the noise where you hear your own rhythm again. It’s slipping into the pool before the morning rush, feeling the water hold and release with each stroke. It’s the hum of the treadmill matching your heartbeat, the soft echo of breath and movement in perfect time. It’s not lonely, it’s lyrical.

    There’s a romance to those moments. You move purely for yourself, unobserved and unhurried. No choreography to follow, no pace to match. Just instinct and intention, quietly unfolding. In that stillness, something shifts: focus sharpens, confidence builds, calm returns. You train not to escape the world, but to reconnect with yourself.

    The best solo workouts

    Some workouts shine brightest when you do them alone. Swimming, for instance, is the ultimate moving meditation: every length a rhythm, every breath a verse. Strength training becomes a dialogue with yourself: setting pace, testing progress, finding power in repetition. A steady run on the treadmill or outdoors can clear the mind as much as it works the body.

    And then there’s Pilates. It’s precision in motion: slow, steady, quietly powerful. At selected David Lloyd Clubs, Reformer machines in the gym let you follow guided workouts on-screen — no instructor needed, just you and the flow. It’s focus without distraction; strength with softness.

    Staying in the tech sphere, we also have Intuitive Strength gym kit that supports training in a way that feels completely personal. You move alone, yet never without guidance.

    Even yoga, practised quietly in a corner of the studio, becomes a grounding ritual, your mat a space that belongs only to you.

    And then, of course, there’s the simplicity of a good walk, whether you’re taking it at an easy pace, or doing interval walking with a method such as Japanese Walking.

    Why train on your own

    When you’re training alone, motivation takes on a new form. It’s not driven by comparison or competition; it comes from within.

    What’s more, you learn to listen: to your body, to your breathing, to the subtle cues that say go further or rest today. Solo workouts teach a kind of self-awareness that lingers long after you’ve left the Club.

    And then, when the chorus comes — the class, the laughter, the post-workout buzz — you feel it more deeply. Because you’ve found your rhythm first. The joy of company lands differently when you’ve already learned to move alone.

    At David Lloyd Clubs, both have their place. The verse and the chorus. The solo and the shared. Some days you crave the pulse of the group, others the peace of your own company. The beauty is in choosing, and knowing that wherever you are in your song, there’s space for it here.

  • The Japanese Walking Method: The simple workout with serious results

    The Japanese Walking Method: The simple workout with serious results

    Every so often, a wellness practice emerges that has the power to reshape how we move. The Japanese Walking Method is one such approach: a structured way of walking, developed in Japan, that has caught global attention for its ability to strengthen the heart, sculpt the legs and energise the mind. And all you need is a pair of trainers and 30 minutes.

    What is the Japanese Walking Method?

    At its core, this is interval walking. You move through short bursts of brisk, fast-paced strides: the kind that quicken your breath and lengthen your gait. Then you ease back into a slower, gentler rhythm. And then you repeat.

    Typically, it’s three minutes of purposeful walking followed by three minutes of recovery walking. The pattern continues for around half an hour, creating a rhythm that feels structured but never punishing. The beauty is that “fast” is relative: it’s about pushing yourself just beyond comfort, then reeling it back in, over and over.

    Why it works

    This isn’t just a fleeting fitness craze. Japanese researchers found that interval walking delivered greater gains than steady-paced strolls. By alternating the intensity, you train your heart and lungs more efficiently, build strength in your legs, and boost stamina, without needing to spend hours on a treadmill.

    The benefits go beyond the physical. That shift between effort and ease sharpens focus, makes the time fly, and leaves you finishing fresher rather than drained. It’s why so many people who try it find themselves returning to it again and again.

    What you can expect

    With consistency — even just a few sessions a week — results can creep up surprisingly quickly:

    • More energy: daily tasks and longer walks feel easier, thanks to improved aerobic fitness.
    • Stronger legs: inclines, stairs and long days on your feet demand less effort.
    • Sharper focus: the interval rhythm doubles as moving meditation or walking yoga, breaking stress patterns.
    • Visible tone: over time, brisk intervals help sculpt lean muscle in your lower body.

    It’s not about chasing dramatic ‘before and afters’, it’s about cultivating a pace of life that feels lighter, fitter and more confident.

    How to start

    • Begin with a 30-minute route you enjoy.
    • Alternate 3 minutes fast, 3 minutes slow.
    • Stick with it two to four times a week.
    • As it gets easier, dial up the pace of the fast segments.

    That’s it. No gadgets required. Just a little rhythm, a little attitude, and a willingness to play with your stride.

    Where to try it

    Outdoors, it’s as simple as lacing up and heading to your favourite park or trail. But when the skies turn grey or the evenings draw in, a gym treadmill offers another kind of walking experience altogether. Picture this: striding out confidently under the soft glow of the gym lights, playlist set to your mood, pace and incline shifting at the touch of a button. No drizzle, no darkness: just you, your rhythm and a perfect interval walk delivered in style.

  • When more isn’t more: Escaping the scarcity mindset in fitness

    When more isn’t more: Escaping the scarcity mindset in fitness

    You’re training hard. You’re showing up. You’re ticking all the right boxes. But something still feels off — like you’re chasing progress that keeps slipping just out of reach.

    It might not be your body. It might be your mindset.

    One of the most quietly disruptive forces in fitness and wellbeing is something called scarcity mindset. Put simply, this is the belief that there’s never enough. Not enough time, not enough energy, not enough progress. And it can shape how you move, rest and recover without you even realising it.

    So what is it exactly, and how do you break the cycle?

    What is scarcity mindset?

    Scarcity mindset is the belief that there’s not enough of something — not enough time, energy, progress, willpower, motivation or even success — and that you need to do more, faster, to avoid falling behind. It’s a survival response, not a character flaw, and it can creep in especially when you’re juggling a lot or comparing yourself to others.

    In a fitness context, it might sound like:

    • “If I skip a day, I’ll lose momentum.”
    • “Everyone else is fitter/further ahead than me.”
    • “There’s not enough time for a proper workout, so I’ll just do something quick.”
    • “If I rest, I’m being lazy.”

    These thoughts are common — and completely human. But if left unchecked, they can lead to burnout, injury and an unhealthy relationship with exercise.

    How scarcity mindset shows up in fitness

    1.You treat rest like a reward — not a requirement

    You only allow yourself to rest after you’ve earned it through high effort. But recovery isn’t a luxury — it’s a key part of progress.

    2.You overtrain or overschedule

    Feeling like you constantly need to “make the most of it” can lead to cramming workouts into already-packed days — even when your body’s asking for a break.

    3.You rush through workouts

    If time feels scarce, your focus might shift from intention and form to speed and completion. You get it done, but it doesn’t always feel good.

    4.You compare yourself to others

    Someone else’s progress might make you feel like you’re behind — which can fuel all-or-nothing thinking (“I’ve missed too much; what’s the point now?”).

    How to shift from scarcity to sustainability

    You don’t need to overhaul everything. A mindset shift often starts with awareness — and small, consistent changes.

    1.Redefine what counts

    A walk, a stretch, or even ten deep breaths can be meaningful movement. Not every session needs to be intense to be effective.

    2.Schedule recovery with intention

    Rest days aren’t signs you’re slacking — they’re what let your body adapt and grow. Try treating recovery like a training block: deliberate and non-negotiable.

    3.Build solo wellness rituals

    Create moments just for you: a warm-up without distraction, a quiet post-gym cooldown, or five screen-free minutes before bed. They reinforce the idea that your wellbeing is worth protecting, even in small doses.

    4.Focus on what’s enough, not what’s missing

    Instead of chasing the next PB, ask: what did I gain from today’s session? Strength? Headspace? A moment of calm? That’s valuable — and it’s yours.

    The bottom line

    Fitness shouldn’t feel like a race against the clock or a competition you’re destined to lose. Shifting out of a scarcity mindset doesn’t mean doing less — it means doing what serves you better.

    Reclaim your time. Honour your effort. Trust that your body knows the difference between burnout and balance. And understand that you have the power to choose which one you build.

  • Discover the best indoor workouts for the whole family

    Discover the best indoor workouts for the whole family

    We all know how important it is to keep active, even on colder, rainier days. But let’s be honest, tempting the kids out to the park – or even into the garden – is far from easy when it’s pouring down or teeth-chatteringly cold.

    That’s why we’ve put together a guide to family workouts you can do indoors. From at-home activities to fun days out, you can combine fitness with quality time together, and boost your wellbeing whatever the weather.

    Exercise is always easier when you’re enjoying it. We’ve made sure to choose indoor family workouts that are (almost) guaranteed to put a smile on everyone’s faces.

    1.Pick up a racquet

    Racquets sports are brilliant for getting in a family cardio workout with a competitive edge. Tennis improves coordination, reflexes and overall fitness, and on an indoor court, you can play come rain or shine.

    If you’re looking for a game that’s particularly family-friendly, why not search for your nearest indoor Padel court? This addictive racquets sport is super-easy to pick up. What’s more, with a lighter racquet and ball, and smaller courts than tennis, it may prove easier for smaller children and older adults playing together.

    Saying that, you’ll still get a real workout! Padel is fast-paced and requires quick thinking on your feet.

    Similarly, pickleball is a great racquets game for novices and experienced racquets players alike. As with Padel, pickleball courts are smaller than tennis courts, so you don’t have to cover as much ground, making it more accessible to different fitness levels.

    2.Try a winter sport

    Who says you have to do winter sports outdoors? You’ll find indoor venues across the UK for skiing and ice skating, so you can enjoy all the fun together as a family without the cold weather.

    3.Bond during a family exercise class

    Look out for family-friendly versions of your favourite adults’ exercise classes, and see if your kids enjoy them as much as you do!

    In fact, they love these sessions so much that we’ll be adding more classes to the Rebels family. Expect Rebels SPIRIT, which combines yoga and Pilates, and Rebels IGN1TE, for martial-arts-infused HIIT*.

    4.Work on your putting skills

    Walking as a family is an excellent way to spend quality time together while improving your fitness. It’s not necessarily a tempting prospect, however, when it’s cold and rainy outside.

    Get your steps in – and add an extra injection of fun – with an indoor mini golf session. It’ll get you moving without being too strenuous, and you can bond over any fiendishly tricky holes.

    5.Find a family climbing wall

    Climbing can provide an excellent workout for both brain and body. Adults and kids can improve balance, strength and co-ordination, as well as boosting problem-solving abilities as you figure out the best way to the top.

    You’ll find family-friendly climbing walls across the UK, with some catering to children aged 4 plus. Book in for a family lesson with an instructor to build confidence and learn the technique.

    6.Play balloon volleyball

    If you’re working out at home, throwing a ball around indoors has obvious disadvantages. Swap the ball for a balloon, though, and there’s less chance of having to call out an emergency glazier. Put up a sheet or a piece of string to make a net and have fun with a family volleyball tournament.

    7.Throw a kitchen disco

    Or a living room disco, or a hallway disco – whichever space works for you! For an at-home indoor workout that’s fun for all the family, simply put on your favourite tracks and get moving.

    To avoid any music-based fallouts, it’s probably worth setting up a playlist in advance, with each family member getting three choices. It’s up to you whether you give the kids the power to veto your picks…

    8.Get the kids started in the gym

    If you’re a gym member, find out what their minimum age is to use the facilities.

    A family gym workout should have fun at its heart.

    9.Head to the pool

    The great thing about an indoor family swim is that you can make it as challenging – or as easy – as you want. Simply splashing about together in the shallow end of your nearest pool will give you a cardio blast, and the resistance of the water means you’ll get more of a workout than on dry land.

    What’s more, water workouts are kind to joints, so getting together in the pool is ideal for some multi-generational quality time.

    Want to take things up a gear? Try doing jumping jacks, or hold onto the edge of the pool and do different types of swimming kicks for 30 seconds to one minute.

    Creatively-minded older kids might also enjoy putting together a synchronised swimming routine or, pool rules allowing, you could enjoy family swimming races – after all, there’s nothing quite as fun as beating mum or dad. However you choose to spend your pool time, there are so many health benefits to children swimming.

  • 11 running myths you can ignore

    11 running myths you can ignore

    In theory, running is one of the simplest exercises to do. All you really need are trainers, some space and a dose of motivation – everything else is optional. So what’s stopping you from adding a run to your routine? It might well be running myths.

    We’re talking about the kind of myths that make beginners feel like running is somehow out of their reach. Or the sort of myths that overcomplicate the process, giving the impression that going for a run requires the same level of kit and preparation as an attempt at scaling the Eiger.

    We’ve examined the most popular misconceptions about running. Read on to learn the truth behind the myths, and hopefully you’ll feel more confident and positive about your next run.

    If you run, you are a runner… There’s no test to pass, no licence to earn, no membership card to get. You just run.

    John Bingham, marathon runner & writer

    Myth 1: It only counts if you run fast

    When you’re out and about, you’ll probably spot some runners hurtling along at full pelt. Maybe they’re sprint training, perhaps they’re simply built for speed. Whatever the reason, it’s a myth that ‘real’ running involves going fast.

    It’s all about finding what works for your individual mind and body. If you find it more enjoyable to go at a slower pace, you’re more likely to show up regularly for your runs.

    What’s more, in recent years there has been a huge rise in awareness of the benefits of slow running, from reduced frequency of injury to improving oxygen capacity. One study from the Journal of the American College of Cardiology found that the optimal pace of running to reduce mortality was ‘slow to average’.

    In fact, you don’t even have to run the whole time. Run-walks, where, as the name suggests, you alternate between walking and running, are a perfectly valid way to get your cardio fix.

    Run-walks are particularly good if you’re tacking a new distance for the first time – for example, check out our 5k training plan.

    In short: you choose the pace.

    Myth 2: Running will destroy your knees

    There’s a lot of controversy about this one. Any form of high-impact exercise can put stress on your joints, and running is often cited as one of the chief culprits of knee pain, particularly later in life.

    However, recent studies have shown that running can actually strengthen the knee joints, reducing the prevalence of knee and hip osteoarthritis.

    If you’re concerned about potential knee damage while running, make sure you’re wearing well-fitting trainers, and warm up before and after your run to maximise recovery. Most importantly, listen to your body – take plenty of rest days, and if you’re experiencing soreness, consider switching from the pavement to a treadmill or grass for a softer surface.

    You could also check in with a Personal Trainer to make sure your running form is correct, as incorrect form is one of the main reasons for injury.

    Myth 3: You have to take a water bottle on every run

    You’ll work this out for yourself through trial and error. If you find that you never think to swig from your bottle on an average run, you should consider leaving it at home. As a general rule, if you’re going on a short run – sub-5k – and it’s not scorching hot, you should be fine to head out without water. Just make sure you hydrate beforehand.

    Myth 4: You’re not a ‘real’ runner unless you track your times/take part in races

    The Cambridge Dictionary defines running as “the act of going somewhere quickly on foot, as a sport or for pleasure”. And that’s all there is to it.

    Some people enjoy tracking their times and taking part in races, for the social and motivational boost. That might be you, or it might not. If anyone asks what your 5k time is and you answer truthfully, “No idea”, it doesn’t make you less of a runner. You might prefer measuring your progress through other metrics, such as how you feel during and after a run, or how easily you can increase the frequency of your runs.

    Myth 5: Running is an outdoor activity

    Are you an indoor or an outdoor runner? People who run tend to develop strong opinions about this, but in truth there are advantages and disadvantages to both.

    Running indoors can allay any safety concerns you have, particularly on the dark mornings and evenings in winter. On a treadmill, you can control the pace and set the incline.

    It’s also possible to combine both – outdoor runs in spring and summer, say, while taking it indoors when it’s icy.

    Myth 6: If you take any time off, you’ll lose running fitness

    Worried that a holiday will derail all your running progress? Studies vary, and it also depends on factors such as age and your fitness routine, but it’s unlikely you’ll lose much in the way of aerobic fitness from a couple of weeks away.

    Ease back into your routine, and don’t push too hard or you could find yourself on an enforced break due to injury. You should be back to your running best soon.

    Myth 7: The only way to improve your running? More running

    Studies show that strength training is hugely important to runners, both in terms of injury prevention and improving your performance. Accordingly, try to incorporate strength training into your routine, whether that’s lifting weights, plyometrics or isometrics.

    And don’t just focus on the legs. Building a strong core can help with balance and posture while you’re running. Classes such as yoga and Pilates can help with this, as well as giving you a full-body workout.

    Myth 8: You need to stop running when you get older

    There’s plenty of research to show that our speed will reduce as we age. But studies also show that there are health benefits of running as you move into later years, improving quality of life and reducing the risk of injury.

    Muscle mass starts declining in our 30s or 40s, and this decline increases in our 60s. That’s why strength training, along with mobility training, is key to keeping us on track as we age – and continue to run, if that’s what we love.

    Myth 9: You need expensive trainers to run

    It’s a good idea to invest time in finding your running shoes, but you don’t necessarily have to invest a lot of money.

    Do some online research and you’ll doubtless find plenty of pairs at the £200+ price point. But it could well be that these shoes don’t suit your feet or stride, and a sub-£100 pair will do a better job for you.

    Try to buy during the sales, always shop around and check out outlet stores. It’s also worth looking out for the launch of a new version of a popular running shoe – you’ll often find that the older versions go down in price.

    If you can, try on as many pairs as possible to get a sense of what you need. If you can get a fitting in a specialist store and test them out on a treadmill, all the better.

    Myth 10: Developing running fitness is a linear process

    It would be lovely if every run saw you get fitter and faster. Sadly, the likelihood is that there will be setbacks along the way, such as an inexplicable bad run or hitting a plateau.

    And that’s ok. Everyone experiences the ups and downs of a regular running practice. If you didn’t have the lows, you wouldn’t have the highs.

    Myth 11: “I’m not a runner”

    Nobody is, until they start running.

  • Would you ever go for a walk without headphones?

    Would you ever go for a walk without headphones?

    There’s a new kind of walk trending, and for once, it doesn’t involve 10,000 steps, a dog or a podcast about productivity. In fact, rather than adding anything to your walk, it’s about doing less.

    Silent walking, the viral wellbeing trend doing the rounds on TikTok and Instagram, is exactly what it sounds like: walking without headphones, talking, music or distractions. No step count goals. No WhatsApp voice notes. Just you, your breath and the sound of your surroundings.

    For anyone used to multitasking, it’s a radical act of stillness. But it’s also the kind of simple habit that has potential benefits for both your mental and physical health.

    What is silent walking?

    Silent walking has a lot in common with walking yoga. It’s a form of mindful movement that encourages presence, not performance. You go for a walk, but you leave your headphones at home. You don’t take a call or scroll while you stroll. Ideally, you keep your phone zipped away in a pocket.

    You can do it outside, to get your nature fix, or try it on a treadmill.

    It’s not about achieving anything in particular. There’s no pace, incline or destination. It’s about tuning into your environment and letting your thoughts settle, without trying to control them.

    You don’t need to make every walk a silent walk. In fact, if you’re turning your walk into a workout by increasing your pace or upping the incline, you may well be off having some music or a podcast for motivation. But once or twice a week, think about introducing the sound of silence to your walk.

    You’ll get the physical benefits of the walk itself. And you’ll also get the emotional health benefits of taking a break from your phone and living in the present moment.

    Why is everyone talking about it now?

    The trend took off thanks to a wave of creators who started using silent walking to help with anxiety and screen fatigue. The idea has hit a nerve: in a world where we’re constantly plugged in, the thought of walking in silence feels strangely rebellious.

    Unlike hot girl walks, silent walks aren’t about aesthetics or ambition. There’s no need for a matching workout set or 5k PB. It’s wellness in its simplest form.

    The appeal? It’s grounding, it’s accessible, and it doesn’t require a gym membership. It’s the kind of habit you can build into your commute, your lunch break or your Sunday reset. And once you try it, you realise how rare it is to move without some kind of mental noise.

    The benefits of walking in silence

    So why should you give it a go? Here’s what silent walking could do for you:

    • Reduce stress and anxiety
      Walking without input gives your brain a break. It helps regulate cortisol levels, calms the nervous system and creates space for mental clarity.
    • Boost creativity
      There’s a reason so many people say their best ideas come during a walk. Without distractions, your mind has space to wander productively.
    • Improve focus
      Silent walks act as a reset button for the brain, especially after long stints on screens. Think of it as defragmenting your mental hard drive.
    • Enhance mindfulness
      When you walk without headphones, you become more attuned to your breath, posture and surroundings. That kind of embodied presence has deep benefits for overall wellbeing.
    • Support healthy habits
      Silent walking can be a gateway ritual. It gets you moving, and often leads to better choices throughout the day, whether it’s skipping the doomscroll or drinking more water.

    How to try silent walking

    If you’re used to constant stimulation, silent walking might feel uncomfortable at first. That’s normal. The trick is to start small.

    • Try a 10-minute walk around your neighbourhood or local park
    • Leave your phone on silent and tuck it away
    • Let yourself notice sounds, sights and smells
    • Don’t force your thoughts, just let them drift
    • Aim to walk in daylight and in nature if possible

    And remember: it doesn’t need to be deep or profound. Some walks will feel meditative. Others might just be quiet. They all count.

  • How to get the most out of fitness trackers and reach your health goals

    How to get the most out of fitness trackers and reach your health goals

    Wearable technology has quietly revolutionised our daily lives, seamlessly integrating the power of advanced tech into our everyday routines. What was once the domain of futuristic films has now become an accessible reality. Convenience and practical insights are right at our fingertips — or rather, our wrists, fingers and even our clothes.

    From enhancing our fitness regimes to providing a detailed picture of our overall health, these smart devices do more than just tell time or count steps. They act as our personal health and wellness consultants, offering data-driven insights that can help optimise our day-to-day lives.

    What are your wearable tech options?

    Choices, choices, choices! The sheer variety in the world of wearable tech can be astonishing. Many of these devices tether to your smartphone, consolidating data to offer a comprehensive view of your health and activities.

    But which type of wearable tech will suit you best? Smartwatches lean closer to smartphones in terms of functions. They let you manage calls, texts, payments and, yes, also monitor your steps, heart rate and other fitness metrics. At the other end of the spectrum, heart monitors, step trackers and fitness trackers prioritise health metrics alone. Some might notify you of calls or texts but remain health-centric at heart.

    Before diving in, consider these pointers:

    • Purpose: Pinpoint your core need. Dedicated fitness trackers excel if you want to focus exclusively on your workouts, while smartwatches offer a more rounded experience.
    • Budget: Premium smartwatches generally come with a premium price tag. Fitness trackers, on the other hand, cater to varied budgets.
    • Battery life: Smartwatches, like smartphones, need to be charged often. Fitness trackers, in contrast, can offer extended battery longevity.
    • Fashion meets function: The wearables world isn’t confined to wristbands. Rings, necklaces and even smart clothing and shoes can be your health-tracking companions, combining aesthetics with utility.

    Harnessing wearable technology for fitness and exercise

    Wearable tech has become an invaluable fitness accessory in the space of a few short years. The capability to monitor your heart rate in real-time, for example, has the potential to redefine your workouts, ensuring you’re neither slacking off nor overexerting.

    But that’s just the beginning. Here are a few more ways wearable tech can help you reach your fitness goals:

    1.Distance and pace tracking

    Jogging, sprinting or walking: use your device to monitor distances and pacing, whether you’re following your usual route or ramping up from a 10k to a half-marathon.

    2.Swim metrics

    Dive deeper into your aquatic exercises with wearables designed for the pool. These devices capture key swim metrics such as lap counts, total distance swum, stroke identification and stroke rate to help you refine your technique and set tangible goals for improvement.

    3.Calorie and nutrition tracking

    Beyond just tracking your activities, some wearable devices integrate with nutrition apps or have built-in features to monitor your calorie intake. By balancing the calories burned during workouts with those consumed, you gain a holistic view of your fitness and can make informed dietary choices.

    4.Recovery monitoring

    Recovery after exercise is as crucial as the exercise itself. Wearable tech can monitor heart rate variability (HRV) and oxygen levels to help you optimise rest periods, prevent overtraining and ensure you’re always at your prime for the next session.

    Using wearable technology for daily wellness

    Wellness isn’t just about sweating it out in the gym. It’s an all-encompassing realm, and wearable tech offers insights beyond structured workouts. For instance, sleep trackers delve deep into your nocturnal patterns, reporting on sleep durations, disturbances and cycles. Such insights can steer changes in routines, helping you sleep better at night.

    Constant heart rate monitoring, another feature of many wearables, offers a window into your physiological reactions. A permanently elevated heart rate, for instance, might be a cue to embrace more cardiovascular exercises.

    Lastly, the step tracker, perhaps the pioneer of fitness tracking, still holds sway. It serves as a mirror, reflecting the activeness of one’s lifestyle. Although the “10,000 steps per day” myth may have been debunked (it’s closer to 7,500), it’s hard to overstate the importance of walking for at least 15 to 30 minutes each and every day. The humble step tracker will keep you, well, on track.