Fitness

Five Possible Reasons for Knee Pain After Running

November 18 '24

Five Possible Reasons for Knee Pain After Running

If you’ve ever experienced knee pain while running, you’re not alone. The knee is the most frequently injured joint among runners, with runner’s knee (patellofemoral pain) topping the list, closely followed by ITB syndrome (1). In fact, it’s rare to find a runner who hasn’t dealt with knee pain at some point.

Yasmin Palfrey,

5 Key Supplements for Hybrid Training

May 19 '24

5 Key Supplements for Hybrid Training

Let’s explore the 5 most popular sports supplements in the world of hybrid training. Our aim is to provide you with the evidence and information you need to make informed decisions about what supplements you may choose to use.

Nutrition Consideration’s for Hybrid Training

May 12 '24

Nutrition Consideration’s for Hybrid Training

Hybrid training is a relatively new style of training that includes a combination of resistance and endurance training, like running and weight lifting. Naturally, the fuel needs of a runner vary from that of someone who is solely strength training, so this article is going to break down everything you need to know to support your running and weight-lifting goals as a hybrid athlete.

Hybrid Training: What is it and How to do it Well?

May 5 '24

Hybrid Training: What is it and How to do it Well?

In this article we're going to explore what hybrid training actually is, its benefits, and how to make sure you're doing it properly to ensure you're reaping these benefits.

David Birtwistle,

A Beginners Guide to Fuelling in the Gym

Yesterday

A Beginners Guide to Fuelling in the Gym

If you want to make the most out of your sessions, fuelling yourself with the right nutrition is key and thankfully, we’ve got everything that you need to know to build strength, enhance performance, and optimise your recovery, right here in this article.

How to Live Your Fittest Life in 2024

January 8 '24

How to Live Your Fittest Life in 2024

Whether your fitness goals are big or small, how can you set yourself up to make 2024 your fittest year yet?

Michelle Carroll,

Supporting Yourself and Your Fitness Throughout the Festive Season

December 20 '23

Supporting Yourself and Your Fitness Throughout the Festive Season

It can feel that the Christmas party season is the opposite of ‘wellness’ with late nights, looming work deadlines, glasses of bubbly, party food, and not very many veggies. But here is why I want you to plan to relax your ‘rules’, give yourself some grace, embrace the chaos and enjoy yourself as much as possible.

How to Return to Running After an Injury

November 27 '23

How to Return to Running After an Injury

Are you a runner who is recovering from injury, or perhaps you have just decided to lace up those running shoes and hit the road? If so, you need to hear this!

Yasmin Palfrey,

November 13 '23

How to Choose the Perfect Running Shoe

This article together to help you find the diamond in the rough. By the end of reading this, you will have the best tips, tricks and solutions to help find your ideal shoe!

Emma Kirk-Odunubi,

10 Tips for Starting Your Running Journey

November 6 '23

10 Tips for Starting Your Running Journey

Within this article, you will find my [Ben Parker] top tips; ranging from streamlining your training schedule to optimising your recovery strategies. I hope these top tips will help you make the most of your running experience!

How Physical Activity Can Benefit Gut Health

September 10 '23

How Physical Activity Can Benefit Gut Health

It’s widely known that exercise is good for our health. However, in recent years the narrative has changed away from exercise being beneficial for only maintaining weight, but more importantly for improving our cardiovascular health, muscle strength and mental health. Even more interesting is the effect exercise can have on our gut health. Read on to find out how.

Kaitlin Colucci,

How to Structure Your Strength Training Workout According to Your Goals and Why

Today

How to Structure Your Strength Training Workout According to Your Goals and Why

Strong is currently having its ‘moment’, and we are here for it! We are advocates for every type of movement, whatever works for you, to enable you to pursue health and feel the best version of yourself. That said, strength training will always be a staple in my professional recommendation to everyone and anyone. Whether you are a keen runner, a dancer, or a keen yogi, strength training in some shape or form will be the foundation of movement, longevity and injury prevention.

How Nutrition Can Support DOMS

July 16 '23

How Nutrition Can Support DOMS

Whether you’ve recently started working out, are a regular at the gym, or even an elite athlete, you will probably be familiar with delayed onset muscle soreness - better known as DOMS. This article will explore how your nutrition can improve and even reduce the likelihood of developing DOMS.

Powering Up with Nutrition

July 9 '23

Powering Up with Nutrition

Whilst having a training plan is helpful for progressing in your strength training, nutrition can be the key to taking your performance and results to the next level. Nutrition plays a fundamental role in supporting performance, maximising muscle growth and enhancing recovery. This article will explore the fundamentals of nutrition for strength training and explore some supplements that may complement your hard work in the gym.

What Exactly is Foam Rolling and How You Should do it?

July 2 '23

What Exactly is Foam Rolling and How You Should do it?

The actual effects of foam rolling have been widely debated with some hefty claims that it can improve performance, reduce muscle soreness, speed up recovery, improve flexibility and range of movement, and release the fascia and trigger points in muscle tissue. Now, doesn’t that all sound amazing but is it too good to be true?

Yasmin Palfrey,

Is it Safe to Exercise on Your Period?

June 18 '23

Is it Safe to Exercise on Your Period?

Show of hands who used their period as an excuse to get out of P.E. in school? Guilty. Or perhaps you were been told by teachers, parents or school friends that it’s a bad idea to do any exercise during the bleeding phase of your cycle. In this article, we're busting that myth and explaining why.

Dr Hazel Wallace,

Study Review: Menstrual Cycle and Strength Performance

May 18 '23

Study Review: Menstrual Cycle and Strength Performance

In early 2023 the paper “Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training” which many people found surprising to hear and even triggering. So let’s take a look at what they found.

Dr Hazel Wallace, Kelly McNulty,

Is RICE Still Advised?

May 9 '23

Is RICE Still Advised?

If you have experienced a soft tissue injury such as an ankle sprain or hamstring strain it is highly likely you were given advice to R.I.C.E (Rest, Ice, Compression, and Elevation). But is RICE still the most up-to-date advice?

Yasmin Palfrey,

How to Stay Active When You Have an Injury

April 25 '23

How to Stay Active When You Have an Injury

For most injuries, the advice is to keep active during your recovery but without the right guidance this can be difficult, with many people over doing it and flaring up their injury or under doing it and finding it harder to get back to their pre-injury state. So, exactly how much rest is beneficial and when does too much rest become detrimental to your recovery?

Yasmin Palfrey,

7 Tips for Avoiding Injury When Marathon Training

March 13 '23

7 Tips for Avoiding Injury When Marathon Training

When you are training for a marathon the last thing you want is an injury disrupting your training but unfortunately, many runners will develop injuries as the training gets more challenging. Read on to find out how risk can be mitigated.

Yasmin Palfrey,

Shin Splints and Running: Why it Happens and What to do About it

February 17 '23

Shin Splints and Running: Why it Happens and What to do About it

If you are a runner there is no doubt you have heard of shin splints, this frustrating injury causes pain along the shin bone (tibia). Perhaps, this injury delayed your marathon training or stopped you from attending the Park Run on Saturday morning. This wouldn’t be uncommon, as it is thought that around 35% of runners will experience this injury at some point in their training (1). Read on to find out what you can do about it!2

Yasmin Palfrey,

Sports Supplements Worth a Place in Your Stack

January 30 '23

Sports Supplements Worth a Place in Your Stack

The world of sports nutrition is continuing to evolve and can be a midfield to navigate, especially at the start of the year when every company is trying to sell you their self-proclaimed “miracle” supplements. This article will give an overview of the sports supplements backed by science so that you can make an informed decision about the supplements worth your money and a place in your stack!

Nutrition Considerations for the Vegan Athlete

January 19 '23

Nutrition Considerations for the Vegan Athlete

Whether you’re thinking of trying Veganuary, reducing your meat or dairy intake this year, or are an experienced vegan, this article will give you the information you need to support your health and training.

How to Fuel Your Next 10k Run

December 12 '22

How to Fuel Your Next 10k Run

This article will break down how to fuel for your next 10k run to give you the best opportunity to hit a new personal best.

What to Consider When Buying Protein Powder

November 14 '22

What to Consider When Buying Protein Powder

With so many types of protein powders on the market, it can be hard to know what is best for you. This article will cover everything that you need to consider before committing to a powder.

A Sport's Dietitian's Take on CrossFit's Nutrition Advice

November 7 '22

A Sport's Dietitian's Take on CrossFit's Nutrition Advice

The popularity of CrossFit is growing, and due to the high demands of the sport, it means adequate nutrition is important to support both performance and health. Here is a sports dietitian's take on CrossFit’s nutrition advice, and what CrossFit athletes need to know about nutrition.

Is Running Bad for Your Knees?

November 1 '22

Is Running Bad for Your Knees?

If you are a runner, there is no doubt you have heard that running may be bad for your joints, and in particular the knees. Perhaps you are new to running and considering getting your running shoes out so that you can reap the many rewards associated with running, such as improved cardiovascular health or mood-boosting effects – to name a few (1). However, perhaps you have read online, or have been told, that running isn’t actually very good for your joints or knees? Confused? Let’s break it down.

Yasmin Palfrey,

How to Support Your Recovery From a Workout

October 31 '22

How to Support Your Recovery From a Workout

The right nutrition can help fuel our workouts so that we can perform well, but it can also enhance recovery too. This article will break down how nutrition can support your recovery from your workout and provide you with some inspiration so that you can get the most out of your sessions.

How to Fuel Your Workout

Today

How to Fuel Your Workout

This article will break down the purpose of fuelling before and during your workout, what to aim for and provide you with some inspiration so that you can get the most out of your sessions.

3 Things to Consider Tracking When it Comes to Your Training

October 17 '22

3 Things to Consider Tracking When it Comes to Your Training

If I were to ask you “how much has your training progressed over the last 12 weeks”, would you be able to give me an accurate answer and provide training data to show me exactly what has improved, and by how much? Don’t worry if you wouldn't be able to, many people can’t, but you should be able to! So here's where to start.

5 Things I Wish I Knew When I Started Training

September 28 '22

5 Things I Wish I Knew When I Started Training

Like many people, I had no clue what I was doing when I first entered a weight room in the year 2000 at the age of 18. So here, as a personal trainer, are 5 things I wish I knew then.

So You're Injured, Now What?

September 12 '22

So You're Injured, Now What?

Getting injured, not being able to train at your full capacity, and having to pivot or put your goals on hold is no fun. But the reality is, if you participate in a sport, lift for long enough, even with good technique, or just engage in recreational activities like running, paddle-boarding, hiking etc, there is a chance you will experience some degree of injury at some point. It sucks, but that is the cold hard truth when it comes to leading an active lifestyle. So what to do when it, inevitably, happens? Read on to find out!

Progressive Overload - The Most Important Training Principle

June 27 '22

Progressive Overload - The Most Important Training Principle

When it comes to getting training results possibly the most important principle you must understand, and pursue, is progressive overload. In this article, PT Adam Willis is explaining why.

Confusing Things Trainers Say

May 16 '22

Confusing Things Trainers Say

As trainers we should be clearer and specify what we mean exactly when cueing a client, rather than just throwing some blanket trainer-saying out there and assuming it will be understood, and here, PT Adam Willis is doing just that with 3 of the most common confusing things trainers say.

The Relationship Between Physical and Mental Health

May 13 '22

The Relationship Between Physical and Mental Health

We talk about physical and mental health as two separate entities, but they are very closely interconnected and affect each other through a number of ways. Let's explore some of these ways.

Dr Hazel Wallace,

Step-Ups: A More Effective Way to Build Your Glutes

May 9 '22

Step-Ups: A More Effective Way to Build Your Glutes

For some reason step-ups have gotten lost in the exercise pool when it comes to single leg work, with people favouring split squat variations, lunge variations, and single leg romanian deadlift variations instead. Adam Willis is here to explain why step-ups are actually just as effective.

The Importance of Strength Training for Runners

May 4 '22

The Importance of Strength Training for Runners

If you’re a runner, or thinking about pursuing a running goal, strength training should be an important part of your weekly training programme. Strength training is vitally important as it prepares your body for the rigours of your current running training, and your future runs. It’s what can and will keep you in the game, so to speak.

What Footwear Should I Wear When Exercising?

April 25 '22

What Footwear Should I Wear When Exercising?

What footwear is the best to train in? Does it even matter? Is it CrossFit-style shoes? How about canvas shoes like Converse or Vans? What about minimalist shoes like Vivo Barefoot? Or perhaps you should be training without any shoes on at all? Adam Willis has the answers in this article.

How to Know When to Add More Weight

April 6 '22

How to Know When to Add More Weight

When it comes to progressing your training, and getting results, the most important thing to focus on is progressive overload. But how do you know when to add more weight to increase this progressive overload? Personal trainer Adam Willis is giving is top tips.

Tips for Training Around the Peri-Menopause and the Menopause

March 18 '22

Tips for Training Around the Peri-Menopause and the Menopause

Unfortunately, there is little guidance for women when it comes to staying active during perimenopause, menopause and beyond so Kelly McNulty is exploring whether there can be a role for exercise to help manage the symptoms of the peri- and the menopause.

How to Avoid Runners Gut

February 21 '22

How to Avoid Runners Gut

Ever felt nauseous? stomach pains and cramps? or bloating when running? If so, you might have been experiencing symptoms of runner's gut. In this article, registered dietitian Maeve Hanan is breaking down what exactly it is, why it happens, and tips for avoiding it.

Lifting Gear 101

February 15 '22

Lifting Gear 101

There comes a point in most people’s fitness journey when they suddenly start wondering if they need some additional lifting gear to help them see more progress. If that sounds familiar, personal trainer Adam Willis is here to help shed some light on the gear that's worth your time and money.

Performance, Training and Recover, and the Oral Contraceptive Pill

February 8 '22

Performance, Training and Recover, and the Oral Contraceptive Pill

There’s been a lot more conversation around the effects of the menstrual cycle on sporting performance and recovery, but often this conversation excludes women who take hormonal contraception, such as the pill. This article aims to shed some light on this topic.

5 Ways to Make Exercise Harder

February 4 '22

5 Ways to Make Exercise Harder

When it comes to training, and more importantly, making progress and ultimately getting training results, the term progressive overload is pretty much one, if not the most important training factor to keep in mind.

How to Build the Perfect Deadlift

February 2 '22

How to Build the Perfect Deadlift

When it comes to gym lifts the deadlift is often the most revered and being strong in the movement is highly sought after, and rightly so. There’s something incredibly primal, and quite frankly bad-ass, about being able to lift a heavy weight off of the floor. However, the pursuit of this lift [and many others] requires absolute confidence in your technique because the deadlift is often met with fear of injury, as people worry about hurting their backs. Personal trainer Adam Willis is taking us through how to [safely] build the perfect deadlift.

Muscle Damage, Recovery, and the Menstrual Cycle

January 14 '22

Muscle Damage, Recovery, and the Menstrual Cycle

We often overlook the importance of recovery when it comes to planning our training programs, but ultimately recovery is what allows us to keep performing and training to the best of our ability. This article will cover why it's important to yes, train hard, but recover harder.

Sex Differences in Sports Injuries

September 14 '21

Sex Differences in Sports Injuries

Whilst we recognise that sports injuries are common and cause concern, less commonly recognised are the potential sex-specific differences in prevalence, risk factors, and outcomes of these injuries. So, let’s dive in!