How to Get Faster Over 5k & Average 5km Times
If you've ever found yourself curious about the typical 5K race times and how your own performance compares, I'm here to share my knowledge as a seasoned trainer and running coach. Over the years, I've guided numerous individuals through their inaugural 5K runs and assisted...
The Power of Hiking: How to Lose Weight While Exploring Nature
In this blog post, we'll delve into the fantastic ways in which hiking can contribute to your weight loss journey. Hiking is, essentially, a form of cardiovascular exercise, which entails engaging in rhythmic activities that elevate your heart rate to the optimal fat-burning zone—typically around...
Effective Home Arm Workouts: 12 Exercises You Can Do At Home
When it comes to arm workouts at home, the absence of gym equipment might seem like a challenge, but fear not. You can harness the power of bodyweight exercises to fortify your arms and upper body. Even if you happen to possess a set of...
The Advantages of 5000 Steps a Day: Benefits & Tips
While 10,000 steps a day has long been championed as the golden threshold for optimal health, recent research highlights the considerable advantages of a 5,000-step daily routine. Surprisingly, taking 5,000 steps or more per day can significantly enhance your lifespan and contribute to maintaining a...
How to Start Training for Cycling as a Beginner
The cycling community is in a constant state of change. Seasoned riders may retire their bikes, while newcomers embark on their cycling journey. Within our cycling camps and events, we encounter a diverse range of participants. As coaches, we firmly believe that teaching the fundamentals...
Should You Run If Your Legs Are Sore?
Naturally, every runner encounters soreness at some point. This soreness can range from mild stiffness to the dreaded difficulty of descending stairs. Undoubtedly, you've pondered the question: Should you go for a run when your legs are sore? Delayed-onset muscle soreness (DOMS) is a term familiar...
How Many Days A Week Should I Run Intervals? Running Interval Guide
Interval workouts are the hidden gems of running training. They stand out as one of the most effective methods for rapidly boosting fitness levels and increasing strength. These workouts involve a rhythmic alternation between high-intensity sprints and periods of walking or jogging for recovery. Notably...
Can You Run with Retainers? The Ultimate Guide
Retainers are a common sight among people who've undergone orthodontic treatment to achieve a perfect smile. These custom-made dental devices are designed to maintain the alignment of your teeth after braces are removed. But what if you're an avid runner or an athlete? Can you...
Creaky Knees: Causes, Solutions & Prevention
Knee pain and discomfort can be a common complaint, and one peculiar issue that many people encounter is the dreaded sound of creaky knees. Whether it's that unsettling popping or cracking noise when you bend your knees or a general feeling of stiffness, creaky knees...
10 Exercises You Can Do With Just Dumbbells and a Bench
When it comes to building strength and sculpting your physique, you don't always need an elaborate gym setup or fancy equipment. Dumbbells and a bench are two simple yet incredibly versatile pieces of equipment that can help you achieve your fitness goals effectively. In this...