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Women's Fitness Guide Issue 13

We all want to look and feel our best, so our Women's Fitness series provides you with your own personal trainer in bookazine form. Each edition focuses in on one aim, using expert advice from fitness professionals and nutritionists to help you reach your goals. You could try out the Women's Guide to Running, the Best Body Bootcamp, Tone up in Ten Minutes, Get Your Body Back – and numerous other titles all dedicated to helping you feel fitter and healthier at your own pace.

United Kingdom
Kelsey Publishing Group
10 Issues

in this issue

1 min
getting started

We can all be guilty of setting the bar too high when startung a new hobby. Optimism is good of course, but push yourself too much and you’ll end up demotivated – not to mention sore! Like most things in life, in order to fall in love with running, you need to nurture your relationship. Avoid the all-or-nothing approach and, above all else, pace yourself. This section of the guide will help you slowly build sound physical foundations and confidence.By the end, we guarantee you’ll feel truly empowered!…

2 min
runners’ mot

Naturally we wanted to start by emphasising the ease and fun of running, but this assumes you’re fit and ready to give it a go. If you’re totally new to exercise, recovering from illness or injury, or you’re concerned about an existing health problem, you may want a check-up before you start running. If you answer yes to any of the following questions, see your GP to discuss your suitability for running.… 1 Have you been inactive for a year or more? ◻ YES ◻ NO 2 Have you had a diagnosis of heart or blood pressure issues? ◻ YES ◻ NO 3 Do you smoke or are you a former smoker? ◻ YES ◻ NO 4 Do you have asthma or have you ever suffered from asthma? ◻ YES ◻ NO 5 Is there a history of premature heart…

1 min
hot to trot

IT’S IN THE BAG! The Vango Stone 20 rucksack has classic styling, making it suitable for all locations and terrains. This versatile and robust bag also comes in a funky checked design. £20, vango.co.uk Who says rucksacks have to be plain? This pretty floral Canyon pack has plenty of storage and is made from recycled material. It comes in 24L or 20L sizes. £65 or £80, dakine.com These fun, patterned Smartwool socks score highly for fitness performance. £21, cotswoldoutdoor.com Even if you’re starting out with gentle jogging, a decent bra keeps bounce to a minimum. Try the snug, stylish Megan Medium Impact. £44, fabletics.co.uk The Pack Run Cap can be folded down into the size of a fist without losing its shape, to fit snugly in your bag or pocket. It also has sweat and odour tech to keep…

1 min
the right coat

Columbia’s Omni-Tech Ampli-Dry (£135 columbiasportswear.co.uk) has adjustable hood and cuffs, and underarm venting. The On’s Waterproof Anorak (£320, on-running.com) is made with earth-kind PTFE-free materials. Its lightweight shell has three-layer, breathable membrane to keep you dry, Columbia’s OutDry Extreme Nanolite (£250, columbiasports wear.co.uk) has a bonded hood brim and peripheral adjustments. The Women’s NB Athletics Windbreaker Pullover (from £90, newbalance.com) combines retro style with wind- and water-resistance. Comes in various colours and styles, This Toast Puffer Jacket (£345, lndr.uk) has special PrimaLoft insulation, water-repellent fabric and cosy fleece-lined pockets. If the forecast is wet, pack this stylish Arsenal 3L Jacket (£160, dakine.com), which has a technical three-layer shell. It’s so light it packs away into a pocket if the sun makes an appearance!…

3 min
the shoe for you

WHAT’S YOUR GAIT? The way you run (your biomechanics) will affect the type of shoes you wear. A ‘normal’ foot lands on the outside of the heel and then, to absorb shock, rolls (or pronates) slightly inwards. If your foot pronates too much, you’ll need a motion-control shoe to prevent long-term overuse injuries. Similarly, if your foot doesn’t roll enough (‘supination’), often as a result of inflexibility or high arches, you’ll also need shoes with corrective features. You should visit a specialist running store to get your gait assessed, but you can look at the footprint you leave on a tiled floor when your foot’s damp or check the soles of your shoes to see where the tread is worn to get an idea. NORMAL PRONATION Your wet footprint should have a connection between…

3 min
staying safe

Provided you follow some common-sense advice, there’s no reason to feel scared of getting out and running, wherever and whenever you want. However, if you do want to ramp up your street savviness, you could take a self-defence course. STRANGER DANGER Most unwanted attention – of the male jeering kind – is harmless enough and easy to brush-off. For everything else, trust your instincts. If at any point you feel threatened, run to a busy area or shop, where there are plenty of other people. Make sure you always face the oncoming traffic to deter curbcrawlers and if someone stops to ask you something, keep a safe distance and keep moving. On country roads where there are no pavements, keep as far away from passing traffic as possible and be extra-wary on…