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Stories, tips
and kilometres.

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Eight hours in a chair aren't undone by 45 minutes at the gym

Training in the evening is great, but it doesn't cancel out the rest of your day. Here's why your body needs frequent interruptions, and how to slip in five minutes of movement every hour without making a scene.

18 Jul 2026schedule5 min
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The best strength routine is the one you'll actually repeat

The largest review of strength training to date carries a liberating message: stop hunting for the perfect programme. What really decides your results is that you keep turning up.

17 Jul 2026schedule6 min
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Strength for runners: 20 minutes, 2 days, 3 exercises

You don't need to live at the gym to run better. Here's the minimum viable strength routine for the everyday runner, with sets, reps and progression, and why the endless session is your worst enemy.

16 Jul 2026schedule6 min
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Run slower to run faster: this is zone 2

If you finish every session wrecked, you're probably training in no-man's-land. Here's what zone 2 is, how to recognise it without a heart-rate monitor, and why going easy will make you quicker.

14 Jul 2026schedule6 min
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Homemade post-workout shakes: 3 recipes with quantities

No tubs of powder, no odd brands: what's already in your fridge can make a post-workout meal with plenty of protein. Three recipes with ingredients, quantities and some calm about the famous anabolic window.

13 Jul 2026schedule5 min
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Why Routine Beats Motivation (and How to Use It)

Motivation fades; routine doesn't. Here's how to hang a training habit on something you already do so you can move without spending willpower.

12 Jul 2026schedule6 min
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The RAMP Method: the 5-minute warm-up that actually works

Four phases, five minutes and zero endless stretching. Here's a step-by-step RAMP warm-up to train better and get injured less.

11 Jul 2026schedule5 min
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Training in summer without melting: the anti-dehydration guide

In July the heat shows no mercy. Here are the dehydration signs people ignore and when water is enough versus when you need electrolytes.

9 Jul 2026schedule6 min
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Strength at home for beginners: a 3-day, no-kit routine

No gym, no dumbbells: just your body and 40 minutes. A 3-day strength plan to start from scratch and build muscle (and years of life).

7 Jul 2026schedule7 min