Category: Exercise

Want to move from being a 5km runner to a 10km runner? Or stepping up the mileage to do your first half or full marathon? These tips will help you get there!

There is a reason we don’t suddenly go from crawling to running – we need time and practise to get the body used to levelling up. 

The 10% Rule

You may have heard of this, and while it might require a bit of mathematical work, it’s a safe way to gradually increase distance without injury. The rule states that you should never increase your weekly mileage by more than 10 percent over the previous week.

For example: If you run 5km three times a week, that’s 15km per week. Following the 10% Rule would look like something like this:

Week 1: 3 x 5km runs

Week 2: 3 x 5.5km runs

Week 3: 3 x 6km runs

Week 4: 4 x 5km runs

Add kilometres to your long runs

If you’re a more experienced runner and you’re already running 25 to 35km per week, start by increasing your long runs. Typically a running programme may look like: shorter runs in the week, including hills and tempo runs, with a longer run on the weekends. If you’re running say, 15km on a Saturday, increase this run gradually by 1.5 to 2.5km each week, while keeping your runs in the week of a similar length. 

Include Recovery weeks

It might feel counterintuitive to gradually build up mileage and then suddenly cut back down again, but the truth is that your body needs time to recover during the building phase. So for example, on every 4th or 5th week of training, create a “recovery” week. This doesn’t mean no exercise. Instead it means, slowing down and bit and cutting back some distance.

For example:

That long run on the weekend? Cut it back by about 50%. So if you’re running 20km on a Saturday, for the recovery week, simply run 10-12km, while keeping your mid-week runs about the same distance as usual, but decrease your intensity and speed. This will help to prevent burnout and injury. 

Try these running drills to help improve you’re running and to prevent injury.

Runners who regularly incorporate drills into their training are better able to recruit muscles needed for the task, leaving them less injury-prone. You can incorporate these drills as part of your warm-up or practise them a couple of times a week in a park or on a field to help improve your performance. 

Top 5 running drills to try

1. Skip/Run with High Knees
   Start by skipping with high knees (Drive your knee up forcefully lifting you off the ground and keep your feet flat – toes up towards your shin). Once you have repeated this movement for 2 to 3 minutes, run back and forth with high knees for an additional 2 to 3 minutes.
2. Bum Kicks
   Start by jogging and bringing each ankle towards the bum, alternating. Do this slowly at first and then after a couple minutes, do a few drills at a running pace.
3. Power Skips
   Think of how you skipped with high knees (above), but now, you are going for more height. Momentum is created by driving the knee up and also forcefully pushing off the ground. Do these for 2 to 3 minutes.
4. Side-to-side Skip
   This helps build strength and coordination among stabilising muscles. Skip side to side by bringing your feet together and then shoulder width apart. Let your arms cross over each other in front of the body as you skip.  Do these for 2 to 3 minutes.
5. Carioca Exercise (sometimes called Grapevine)
   The carioca running drill involves shuffling sideways or performing a lateral shuffle with a high-knee crossover stepping motion. Cariocas improve coordination, agility, core strength, and cardiovascular fitness, among other benefits. Do these for 2 to 3 minutes running back and forth. 

Other than spending time in the pool working on your performance, stroke technique and swimming endurance, there are some strength training moves that you can do in the gym which will help you level up performance. 

Improve your swimming with these five workout moves:

1) Squat Jumps

These moves will work your quads, glutes and calf muscles, helping you to explode off the starting blocks and the walls in the pool. Stand with your feet shoulder-width apart and your toes pointing slightly outward. Bend your knees pressing your hips back as if you were going to sit back on a chair – this is the squat. Pushing through the heels, jump straight up. Land with your knees slightly bent and go back into the squat position. Repeat 10 times, three sets.

2) Triceps Extension

The tricep is an important arm muscle that is used in all strokes. Sit down and take a dumbbell in each hand and put your hands behind your head – your elbows should be in line with your back and pointing up. Extend the weight above your head, hold and bring back down to your starting position in a smooth and controlled motion. Repeat 10 times, three sets. 

3) Bird-Dog

This is actually a classic yoga move, but it’s great for swimmers too. Get into a Table Top Position on all fours – hands beneath shoulders and knees beneath hips. Now extend your right arm forward while extending your left leg back. Hold for 10 seconds and then place your hand and knee back down. Repeat with the opposite leg and arm. Repeat for a total of five times on each side. 

4) Flutter Kicks

Great for core and leg strength, imagine your legs kicking under water while doing these moves. Lying on your back, place your hands just underneath your hips. Lift both legs off the ground until they are at an approximate 45-degree angle. Then, using your core strength, lower each leg at a time, alternating for 30 seconds. Rest for 10 and then repeat. Do a total of three sets.

5) Alternating Arm and Leg Plank

Similar to the Bird-Dog position above, expect this time you’ll be working your core alot more! Holding a plank position, with your hand beneath your shoulders, extend your right arm forward and left leg backwards and hold for five seconds, before returning to plank position. Repeat with the opposite leg and arm. This exercise helps build mind muscle connection across the entire body and is especially helpful for freestyle and backstroke. Repeat for a total of five times on each side. 

A watt bike offers a very convenient way to get in a controlled cardio session that is low impact and efficient. Not sure how to approach this machine in the gym? We’ve got you covered. Plus, try this workout!

A Wattbike or exercise bicycle at the gym that measures your power output in watts, provides a truly efficient way for cyclists to train and for runners or other sportspeople to cross-train. It can also serve as an excellent warm-up tool for any gym session.

The Bike Set Up

The Wattbike needs to be set up for your height and body geometry. Adjust the seat post so that the saddle is in line with your hip bone. When you get on the bike and clip in or fit your takkies into the holders, your legs should still be slightly bent. PLace your elbow at the tip of the seat and reach your arm forward to the handle bars. You should be able to just touch them. You will need to adjust the distance of the handlebars to be closer or further away from the saddle as needed and as high up as the seat (so they’re in line). You will also need to know what your weight is as this data is important for inputting into the machine to accurately measure your power output. 

Let’s Get Technical 

There is a wattbike app, which you can download that will sync to the wattbike and help to track and record your data. This is very efficient for those who want to also make use of the free wattbike training programmes and for those who want to analyse their data. 

You can also sync the watt bike to your sports watch. Most sports watches sync easily to watt bike machines, via bluetooth. All you need to do is make sure that your watch picks up both the cadence and the power, this way your watch can keep track of the kms and effort you put in, while giving you heart-rate data.

What Is An FTP Test And Should You Do It?

You don’t have to do the FTP test if you’re not using the app. However, knowing your own FTP enables you to track your progress, analyse your rides and set accurate pacing strategies for your key events. FTP stands for Functional Threshold Power and it’s a measure of the best average power output you could sustain for one hour in a time-trial scenario. This will change / improve as you get fitter. It’s also important to keep checking your weight and inputting the correct weight data. 

There is a built-in FTP test on the wattbike app, so all you need to do is follow the instructions. 

You can also simply enjoy riding the wattbike with the “Just Ride” setting and adjust the levers according to the level of difficulty you want to ride at. 

Heading to the beach this summer? This beach arm workout is a great way to sneak in some strength training while on holiday. Plus you can get the whole family to join in!

This beach arm workout takes approximately 15 minutes and will keep those limbs strong through the festive season (this workout is also perfect for grass lawns). All you need is a towel and a fairly flat surface area (you may need to even out the sand a bit). Take a 30 second rest between each move.

1. Arm circles

Stand tall with your arms straight out to your sides. Slowly make circles with your arms, moving in a clockwise direction, by rotating them around your shoulders while keeping them straight and your elbows locked. Do this for 30 seconds and then change to anti-clockwise for another 30 seconds. Rest for 30 seconds and repeat for a total of three sets.

2. Plank With Shoulder Taps

Begin in a push-up plank position with your hands under your shoulders and your arms straight. Bring your left hand up to tap your right shoulder, before returning your hand to the floor. Repeat with your right hand and left shoulder. Repeat, alternating for 30 seconds. Rest for 30 seconds and repeat for a total of three sets.

(To make the exercise more challenging, keep your feet together. To make it easier, widen your feet.)

3. Knee Push-ups

Begin in a push-up plank position with your hands under your shoulders and your arms straight, but bring your knees down to the towel. Lower your body down to the floor and then push back up again. Repeat 10 times and then rest for 30 seconds. Do three sets.

(To make the exercise more challenging, do full push-ups with your body off the towel. To make the exercise easier, widen your hands.)

4. Floor Dips

Start with your bum on the ground and hands splayed out behind you, knees up with feet on the ground. Lift your bum off the ground, like a Reverse Table Top, arms straight, but head facing forwards. Now, bend your arms at the elbows, so that your body naturally lowers back down towards the ground (don’t touch the towel). Now straighten your arms again, lifting your body back up. Focus on keeping the movement in the arms and not the hips. Repeat 10 times and then rest for 30 seconds. Do three sets

This beach leg workout takes approximately 15 minutes and will keep those limbs strong through the festive season (this workout is also perfect for grass lawns). All you need is a towel and a fairly flat surface area (you may need to even out the sand a bit). Take a 30 second rest between each move.

1. Plie Squat
   Plié squats are great for targeting muscles in your legs and glutes that aren’t worked so hard in regular squats. Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle. Bend knees and lower your torso, keeping your back straight and abs tight. Squeeze glutes and then return to standing. Do 12 to 15 and then rest for 30 seconds, before repeating for a total of three sets.
2. Backwards Lunge
   Standing at the top of your towel, Step your right foot back into a lunge position and lower your right knee down to just touch the floor. Lift it back up and return to standing. Repeat the move with your left leg. Do 10 to 12 each side, alternating, then rest for 30 seconds, before repeating for a total of three sets.
3. Long Jumps
   This power move will strengthen legs and get the heart rate going. Stand straight, then squat down and jump explosively as far forward as you can. Repeat, trying to go as far as possible. Do this for 30 seconds. Rest for 30 seconds and then repeat for a total of three sets.
4. Fire Hydrant
   Come down onto all fours on your mat in a Table Top position, hands below shoulders and knees below hips. Keep your belly button drawn in toward your spine, back flat, and your right leg bent at 90 degrees. Lift your leg out to your right side, stopping at hip height and then lower back down. Repeat 20 times on your right side before repeating the move with your left leg. Rest for 30 seconds between sets, doing a total of three sets.

Heading to the beach this summer? This beach core workout is a great way to sneak in some core strength while on holiday. Plus you can get the whole family to join in!

This beach core workout takes approximately 15 minutes and will keep that core strong through the festive season (also perfect for grass lawns). All you need is a towel and a fairly flat surface area (you may need to even out the sand a bit). Take a 30 second rest between each move.

Flutter Kicks
Lying down on your back, place your hands on the mat, alongside your. To make the move harder, lift your hands and arms off the mat, keeping them horizontal to the floor.

Now lift your legs straight out in front of you to a 45-degree angle. Lift your head, neck and shoulders slightly off the ground (engage your core). Keeping your legs straight with your toes pointed, start lowering one leg. Then the other, alternating. Do this for 30 seconds, then rest 30 seconds. Repeat three times.

Heel Taps
Lying down on your back, place your hands on the mat, alongside your. Bend your knees, pointing them up to the sky and place your feet firmly on the towel, with your ankles as close to your sit bones as comfortable. Lift your head, neck and shoulders slightly off the ground (engage your core) and tap your right hand to your right heel, then your left hand to your left heel. Repeat, alternating, for one minute. Rest for 30 seconds and then repeat three times.

Bridge Dips
Lying down on your back, place your hands on the mat, alongside your. Bend your knees, pointing them up to the sky and place your feet firmly on the towel, with your ankles as close to your sit bones as comfortable (just like above). Now engage your core and quads and lift your hips up, so that your body forms a 45-degree angle from knees to shoulders.

Hold this for 10 seconds at first. Then lower your hips down until your bum just hovers above the towel and then lift back up again. Do this for 30 seconds. Lower back down and rest for 30 seconds before repeating the process again for a total of three times.

Beach Forearms Plank
Roll over so that you are lying down on your stomach. Now clasp your hands and lift your body into a forearm plank and hold for 30 to 45 seconds (depending on your strength level). Distract yourself by counting umbrellas. Lower down and rest for 30 seconds. Repeat three times.

Spending time on the beach with your kids? What a great opportunity to get a quick workout in, using tools available to you, like a beach bucket!

Try this quick beach bucket workout and get the family to join in! It’s a great way to sneak in some strength training and exercise while on holiday! Fill your bucket with sand and use it as a weight.

1. Sand Bucket Deadlift

Hold the bucket handle with both hands, feet hip-width apart and your shoulders back and down. Bend at the waist, engaging the core and glutes while doing so. Touch the bucket to the ground and engage your glutes to return to standing. Do 3 rounds of 10-12 reps.

2. Sand Bucket Swigs

Who needs a kettlebell when you have a bucket? Start by holding the bucket handle with two hands, feet slightly wider than shoulder-width apart. Keep your legs slightly bent at the knee and lean forward a bit. Swing the bucket back between your legs slightly, then use your glutes and core to swing it back up so you’re standing and the bucket comes straight out in front of you to shoulder height. Do 3 rounds of 10-12 reps.

3. Sand Bucket Lunge & Twist

Hold the bucket with both hands – around the bucket itself – feet hip-width apart. Step forward with your right foot into a lunge, sinking the left knee down towards the sand and then twist your waist towards the right. Reverse, step back to standing and repeat on the other side. Do 3 rounds of 10-12 reps.

4. Single Arm Sand Bucket Row

Step your right foot forward, bending the right knee slightly, so that your right thigh is about a 45 degree angle pointing towards the sand and your left knee is also bent behind you. Hold the bucket by the handle with your left hand and perform single-arm rows, by bringing the sand bucket up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Do 3 rounds of 10-12 reps.

5. Sand Bucket Thrusters

Standing with your feet just wider than hip-width apart, holding the bucket with both your hands (around the bucket) at chest height, sink down into a squat and then stand back up right and lift the bucket into the air above your head. Return back to standing. Do 3 rounds of 10-12 reps.

These yoga poses are safe for new moms to practise and include ways to move and bond with your baby. Plus, it’s National Children’s Day on 5 November – and this is a great way to share some special time with your little one.

Even if you’ve never practised yoga before, these poses are super-accessible and designed for all levels of experience, fitness and flexibility. After you’ve given birth, it is important to get medical clearance from your doctor or health-care professional before you begin exercising.

Yoga has also been shown to help alleviate symptoms of postpartum depression.

Find a comfortable, carpeted area that you can place a mat or towel over and stretch yourself out. Remember to take these movements as slowly and as gently as you may need, while focusing on your breath and tuning in to how your body feels. 

Before you begin your practise, place your baby gently on the mat, between the top and centre points. 

Pose 1: Cat & Cow

Bring yourself to a Table Top position, on all fours, with your knees below your hips and hands beneath your shoulders, on either side of your baby’s legs or feet.

From here, take a deep inhale and simultaneously drop the belly to arch your back and lift your head, looking up towards the ceiling. This is Cow. 

As you exhale, round your spine, press your hands into the floor and look down towards your baby’s feet. This is Cat. 

Find your own natural rhythm of breath and move on the breath, doing between 10 to 20 Cat-Cows. 

Pose 2: Downward Facing Dog

From Table Top position, gently lift your knees up off the mat and your hips up into the air, so that your body forms the shape of a triangle. Look towards your baby (if this feels comfortable for your neck, or loko between your hands) as you stretch one leg at a time, while bending the opposite leg (called: Walking The Dog). 

Bring your knees gently back down to the mat so that you are in Table Top position once more, allowing your body to rest for a few breaths. 

Gently lift your knees up off the mat and your hips up into the air, so that your body forms the shape of a triangle once more. Now hold the position for three to five breaths, feeling the legs stretch out. Repeat this process twice more. 

Pose 3: Chaturanga Repeats

From Table Top position, begin to lower your upper body down towards the mat in a low plank, while bending your arms. 

Touch your nose to your baby’s belly or face (or sneak a quick kiss) and come back up again into Table Tap position. 

This may feel easier if you scooch your knees back a few centimetres and widen the positioning of your hands. (If you’re unsure of your strength, test this movement next to your baby instead of hovering over.)

Repeat this five to 10 times. 

Pose 4: Forehead-to-Knee Bend

Change your posture into a seated position, opening your legs out to the sides, creating a wide triangle around your baby. Bend your right knee (careful to move around your baby) and draw your right foot toward your inner left thigh (you can place a pillow beneath your right knee for comfort). Keep your left leg straight out to the side.

Inhale and lengthen your spine, turning slightly towards your straight leg. Exhale and fold at your hips to lean forward. Walk your hands forward to stretch out your back. If you are able to fold low enough, you can touch your nose to your baby (or give a quick kiss). Stay like this for five to 10 breaths. Slowly sit back back up, switch your legs and repeat on the other side.

Pose 5: Bridge With Your Baby

Lie down on your back, with your baby resting against your hips, facing towards you. (If your baby is smaller, you can rest them over your chest and belly as you perform the moves). 

Point your knees up towards the ceiling while you walk your heels as close to your sit bones as you comfortably can. 

Holding your baby gently with both hands (for stabilisation), lift your pelvis off the floor as you take a deep inhale, keeping your thighs parallel to each other (squeeze your glutes and engage your quads to keep your hips lifted). Hold the position for three breaths and then slowly lower back down. Repeat this move five to 10 times. 

Giving birth can be extremely strenuous for the body and mind. These yoga poses are gentle and provide a great and safe way for new moms to start moving their bodies and reaping the mental-health benefits of a 15-minute meditative movement.

Even if you’ve never practised yoga before, these poses are super-accessible and designed for all levels of experience, fitness and flexibility. Once you have clearance from your medical health-care professional to begin exercising, ease into your daily routine with this 15-minute mindful movement. It will help to build strength and reduce fatigue. Yoga has also been shown to help alleviate symptoms of postpartum depression.

Find a comfortable, carpeted area that you can place a mat or towel over and stretch yourself out. Remember to take these movements as slowly and as gently as you may need, while focusing on your breath and tuning in to how your body feels. 

Pose 1: Child’s Pose with Arm Stretches

We begin the practise with Child’s Pose, which helps to open the pelvic floor and relax the head, neck and shoulders. Come to a kneeling position with your toes touching beneath your sit-bones. Open your knees out wide to the edges of your mat and slowly begin to reach your hands and arms out in front of you. Place your forehead on the floor. Inhale deeply, allowing the belly to expand between your thighs and as you exhale, soften the body down while feeling the stretch through the shoulders. Stay like this for five breaths. 

Then inhale to sit up slightly and walk your hands over to the left so you feel the right side of your body opening. Exhale and soften, lowering back down. Stay here for five breaths before repeating on the right side. 

Pose 2: Cat & Cow

From Child’s Pose, bring yourself to a Table Top position (on all fours, with your knees below your hips and hands beneath your shoulders). From here, take a deep inhale and simultaneously drop the belly to arch your back and lift your head, looking up towards the ceiling. This is Cow. As you exhale, round your spine, press your hands into the floor and look down towards the mat. This is Cat. Find your own natural rhythm of breath and move on the breath, doing between 10 to 20 Cat-Cows. 

Pose 3: Bridge

From here turn to lie down on your back and point your knees up towards the ceiling, bringing your heels as close to your sit bones as you comfortably can. This pose will help to strengthen your back and core. It also strengthens the legs while opening the chest. 

As you inhale, lift your pelvis off the floor, by squeezing your glutes and working your quads. Hold the position for 3 breaths and then slowly lower back down. Repeat this move 5 times. 

Pose 4: Reclined Cow-Face Pose

This pose is a great hip stretch and while it is traditionally done seated, this reclined version is much gentler on the body. While lying on your back, straighten your legs out in front of you. Then, on your next inhale, cross the left thigh over the right thigh as you pick the legs up. On the exhale, hold your ankles and press towards your chest. Hold for five breaths before releasing your legs all the way out and repeating with your right thigh over your left thigh.

Pose 5: Legs Up Against The Wall.

To end your practice, find a section of wall that you can safely swing your legs up against, so that you are lying down with your sit bones pressed up as close to the wall as possible and your legs are perpendicular to your body, straight up against the wall. 

Place your right hand on your belly and your left hand over your heart. Gently close your eyes and tune into your breath once more, staying here for at least 10 breaths, before gently moving yourself out of the posture.