
Launching Tomorrow: All New Training
ALL NEW TRAINING đď¸ââď¸
LAUNCHING TUESDAY 7TH JUNE, 7PM BSTÂ
Itâs happening, girls - all new colourways to power your performance and TRAIN your mind to believe you CAN.
When it comes to performance-focused activewear, we know the drill and our Training Collection is proof of that. Designed with durable, non-restrictive materials and a supportive jacquard band, this staple collection never shies away from a challenge.
With FIVE new colours, including Purple, Teal, Aqua, Raspberry and Beige, youâll have everything you need to train harder, achieve greater and ensure your activewear works as hard as you.Â
Donât forget, you can shop the existing collection now.Â
ďťżNO TRAIN, NO GAIN
Youâve trained hard to get where you are now. From relentless hours spent in the gym to eating what seems like an endless amount of protein, your journey has been anything but easy. But, when you start to see the results, you know it was all worth it.
Built for power, our Training Collection has been created to empower you to take matters into your own hands and workout for you, and only you. Sleek, compressive materials hug your physique to show off all of your hard work and remind you that no train means no gain.
THE PERFECT MIX OF FIT & FUNCTIONÂ
The lightweight, stretchy materials offer the perfect blend of comfort and compression to aid you as you work towards a new PB.Â
On top of that, our Training Bra, Training Leggings and Training Long Sleeve Crop Top all feature mesh panelling for energising refreshness, so youâll keep cool even when your workouts heat up. Our Training Shorts and Leggings also feature a handy side pocket to securely store your phone.Â
We think itâs safe to say weâve got all areas covered!
EVEN MORE NEWNESS
You thought that was it? Well, thereâs more.Â
Weâre also adding new colours to our Training Crop Top and Training Crop Vest styles because whatâs summer without some cute pastel hues?
Complete with lightweight, breathable cotton fabrics, these everyday essentials are exactly what you need for enduring comfort and ease of movement. That way you can tackle your workouts to the best of your ability and with zero distractions.Â
Girls, donât let anything stand in the way of achieving your goals. Whether youâre searching for that motivation boost to get back into the gym or are just one step away from hitting a new PB, Training will support you throughout all of the highs and all of the lows.
Remember, working out isnât about being extreme, just consistent.
New Training colours drop tomorrow at 7pm BST.Â
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Your 5-Minute Mental Health Check Up
Hey there! How are you feeling?
Thatâs a question we donât ask ourselves enough.Â
Itâs quite normal for us to schedule an appointment with the dentist or doctor to check our oral and physical health, so why is it less common to check on our mental health?Â
So many factors are closely related to our mental health, which is why itâs important to address the small changes and approaches we can take to prioritise and care for our mental wellbeing.Â
According to research, one in five US adults experience a mental health problem of some kind each year, while in England, as many as one in four people experience the same issue.
Thatâs why, for Mental Health Awareness Week, weâve created a quick and easy five-minute mental health check you can do every day, anywhere.
WHAT IS MENTAL HEALTH?
Mental health is how you feel in your mind and your mood. Just like your physical health, it depends on many factors, including your genetics, your environment, your circumstances, what you do to maintain it, and underlying physical or mental health conditions you may suffer from, and how they are treated.
This Mental Health Awareness Week, which runs from Monday 15th May to Sunday 21st May, addresses anxiety. Anxiety is an emotion we all experience, but sometimes it can get out of control and cause issues for our mental health.
In a survey of 3,000 adults, 34% said they experienced anxiety.
HOW TO LOOK AFTER YOUR MENTAL HEALTH
Here are just a few things you can ask yourself or do to ensure youâre doing what you can to protect your emotional wellness.
HAVE I DRANK ENOUGH WATER?
Keeping hydrated is key for both your physical and mental health. When you donât drink enough water and start to become dehydrated, your body triggers warning signals that youâre in a âlife-threateningâ situation and starts kicking up stress hormones, particularly cortisol. An increase in cortisol is connected to anxiety, depression and mood disorders.Â
Carry a bottle of water with you to keep your hydration levels topped up. If youâre someone who likes more structure, you can use alarms or trackers to remind you that drinking water is part of your self-care.
HAVE I EATEN THE RIGHT FOODS TO FUEL MY BODY?
Diet and lifestyle can have a profound effect on our mood and research reveals thereâs a direct link between what we eat and how we feel.Â
There are plenty of foods and nutrients that can put a smile on your face and make you feel awesome. When weâre stressed, itâs tempting to reach for comfort foods like pizza and sugary snacks that give us a temporary âhighâ. However, these foods can soon leave you feeling exhausted, jittery or sluggish.Â
Food high in fibre, as well as fruit, veg, nuts and seeds are more beneficial to your mental health. Discover our very own nutritious mood-boosting recipes here.
DID I GET ENOUGH SLEEP?
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to function.
For many people, sleep is often the first thing that suffers when theyâre struggling with their mental health. The CDC recommends adults get between seven and nine hours of sleep a day.
If youâre struggling with your sleep, there are a few simple changes you can make, including:
- Establish a bedtime routine;
- Avoid tech and caffeine before you go to sleep;
- Practice meditation/relaxation.Â
READ MORE:Â How To Fix Your Sleep Schedule
GET OUTSIDE
Humans are hardwired to need time in nature, as we evolved to prefer environments where we had fresh water, sunlight, and nature because those provided us with the resources we needed to survive. But, nowadays, nature doesnât just allow us to survive, it helps us to thrive.Â
Spending even small bursts of time outdoors can greatly benefit your mental wellbeing. A 2019 study found that spending just 20 minutes outside significantly lowered stress hormone levels.
MOVE YOUR BODY
Okay, so this one is our thing for sure. Keeping active has so many benefits, mentally and physically - from lifting weights to flowing yoga.Â
Regular movement throughout the day can boost your mood, reduce stress and refocus your mind.
Partner some fresh air with your movement to elevate the benefits - and kill two birds with one stone.
Explore our guided workouts and fitness tips here.
REACH OUT TO FRIENDS
Human connections actually boost feel-good neurotransmitters in your brain. The key is not how many friends you have, but to surround yourself with those whom you can be your most authentic self.
Be honest with yourself about how much time you need to spend with your friends to feel fulfilled, refreshed and empowered, and then make it happen - even if itâs just a catch-up dinner once a month, it makes a difference.
Meeting new people can be equally beneficial to your mental wellbeing, as studies have shown that connecting with strangers can help us feel happier and more connected with our communities.
WHAT AM I DOING TODAY THAT I CAN LOOK FORWARD TO?
Planning things to look forward to or that you enjoy doing can help us cope with difficult situations by increasing our sense of hope.Â
Whether itâs something as small as binge-watching your favourite TV series or something more extravagant like a weekend away with friends, factoring in time to do what you love will help you adopt a more positive outlook each day.
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A huge part of prioritising your mental wellbeing is learning to understand and manage your feelings.Â
When weâre upset, we donât always know why weâre feeling that way. It often helps to acknowledge our feelings without any judgement or telling ourselves weâre âweakâ for feeling the way we do.Â
We all have good days and bad days, and thatâs okay. However, by asking ourselves the questions in this article and adopting these simple habits, we can work toward feeling like our best selves once again. Remember, rest is a basic human need.
How To Start Running
The hardest part of running? Getting out the door.
Running is a great way to get fit and feel better, but sometimes, a lack of motivation - or even know-how - can catch you short.Â
Starting a new running habit neednât be difficult - all you need is a good pair of running shoes and the willingness to move a little or a lot, all at your own pace.
To help put you one stride ahead, weâve pulled together the very best running tips for beginners, so you can get off to a safe start and enjoy hitting the tarmac (or treadmill).
WHAT TO EXPECT FROM OUR BEGINNERâS GUIDE TO RUNNING
THE BENEFITS OF RUNNING
If enjoyment alone isnât enough to get you increasing your stride, perhaps the proven health benefits of running will?
Running is one of the most effective ways to increase daily activity, cardiovascular fitness and mental health. It also is widely accessible, as you donât need any fancy equipment, itâs relatively inexpensive and you can do it just about anywhere.
Here are some of the other key health benefits of running:
- Promotes muscle development;
- Can help aid weight loss;
- Helps to relieve stress levels;
- Boosts the release of endorphins, sometimes called a ârunnerâs highâ;
- Increases bone strength and joint health;
- Promotes better sleep;
- Increases lung capacity, metabolism and energy levels;
- Reduces cholesterol levels and risk of heart disease.
GETTING STARTED
Whether youâre new to running or getting back to it after a long break, itâs really important to ease yourself in and gradually build up to avoid injury. Here are some top tips to get your started on the right foot.
Now, weâre not saying you need to go out and buy a wardrobe full of expensive new running kit, but what we are saying is that staying equipped for the environment and surface youâll be running on is non-negotiable.Â
Start by investing in a suitable pair of running shoes that fit comfortably and offer extra support, cushioning and grip for your runs.Â
When it comes to the clothing, well, thatâs where we step in. Fusing form and functionality, our Pace Collection is designed for practicality - with soft, lightweight and breathable details - so you can run with ease and without distraction.Â
Take measured steps to keep your body safe and free from injury. Warming-up is an essential part of any workout, especially running. We recommend walking or doing an easy jog for five to 10 minutes before increasing your intensity. You may also benefit from warm-up exercises, such as dynamic stretches.Â
Be mindful of other safety advice, such as running against the flow of traffic and carrying your mobile with you at all times.
READ MORE: Top Tips For Staying Safe When Running In The Dark
Nothing can get you lost in the moment quite like blasting your beats as you pound the pavement.Â
We all have our own taste in music, which makes it all the more important to pick a playlist thatâll motivate you to power through, even when times get tough, with the wind against you and the heavens pouring.Â
If you need a little inspo, weâve got plenty of tracks to keep you moving. Check out our Spotify here.
OUR TOP SIX RUNNING TIPS FOR BEGINNERS
Now that weâve established the basics, youâre probably wondering exactly how to start running?
Hereâs howâŚ
If youâre totally new to running, chances are your motivation levels are pretty high. That being said, itâs as important as ever to pace yourself. This includes your running speed, intensity and training frequency.
Donât be afraid to start off with a few fast paced walks each week to build up confidence, condition your muscles and create a positive habit you can stick to. Pacing yourself will allow you to continue progressing and reduce your risk of injury.Â
The likelihood of strains, repetitive stress and foot pain tends to be greater during your first few weeks of running as a beginner, or if youâre returning to running after a long break.Â
The Run-Walk Method is a great way for new runners to get started, helping to build endurance with less joint stress and is a manageable intensity level.Â
The method combines running with intervals of walking. Start by alternating one minute intervals of running with one minute of walking, and then gradually try to increase the time spent running. As you become more comfortable, reduce the time spent walking.
Check out our beginnerâs running plan further down this page.
Never underestimate the power of rest.Â
Itâs completely natural for your muscles to feel a little sorer than usual, but if youâre experiencing genuine pain or discomfort, itâs crucial you allow it time to rest and recover.
If youâre suffering from sore muscles, more likely than not, itâs DOMS - AKA delayed onset muscle soreness. This is the aching or stiffness you experience as a result of intense training, however, this should subside within 48 hours.
Avoiding exercise altogether can actually prolong DOMS, so consider lower intensity exercise, such as walking, mobility and slow jogging to increase blood flow and relieve your muscle fatigue.
Chances are, you already knew this, but if not, youâll soon learn that eating well and staying hydrated can significantly influence your runs.
You lose water through sweat, whether cold or hot, so you need to drink before, during, and after your runs. You ideally want to drink 120 ml to 180 ml of water every 20 minutes, but pay attention to your thirst level and drink when you feel thirsty. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace sodium and other minerals (electrolytes).
In terms of nutrition, itâs best to eat something light and high in carbohydrates but low in fat, protein and fibre. Aim to finish eating 90 to 120 minutes before you start running.Â
If youâre running for longer than 90 minutes, youâll need to replace some of the energy youâre burning. A general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes.
Itâs easy to neglect other aspects of your fitness and strength when starting your running journey. Balancing your running sessions with other forms of resistance training and exercise will help to build muscular resilience, reducing your risk of injury and boosting performance.Â
Repeatedly hitting the road without building strength in the gym can not only lead to injury, but a performance plateau too. Be sure to balance out your training with strength-based exercises to work on muscular endurance, speed, power and potential imbalances - all of which will help with your running in the long run.
You can find plenty of guided workout routines and strength-building exercises, like our Back & Shoulder Workout, on our Fitness page.
Running is a natural movement, but that doesnât mean you canât improve aspects of your running form to improve your experience and efficiency.Â
First things first, keep your posture upright. Keep your head lifted, your back long and tall and shoulders level but relaxed. Maintain a neutral pelvis and ensure youâre not leaning forward or back at your waist.Â
Likewise, itâs important to monitor your footstrike - this is the way your foot hits the pavement. You might land on your heel, in the middle of your foot, or on your toes or forefoot. Itâs recommended that you should try to land in the middle of your foot, and then roll through to the front of your toes. However, if youâre naturally a toe runner (land on your toes) or heel striker, it may be best not to change your stride.
READ MORE: The Principles Of Good Form With Caroline Gravity
RUNNING PLAN FOR BEGINNERS
Without a clear idea of what youâre trying to achieve, and the steps you need to take to get there, youâre making the challenge much tougher than it needs to be.
Thatâs why weâve put together the ultimate running plan for beginners.