Running improves cardiovascular fitness, but strength training is essential for injury prevention, running efficiency, and long-term performance . Many beginner runners focus only on mileage and neglect strength work. However, strong muscles help stabilise joints, improve stride mechanics, and reduce common overuse injuries such as Runner’s knee . This beginner programme provides five structured strength sessions per week , each lasting approximately one hour . The focus is o

Mobility training is essential for runners to improve performance, prevent injuries, and enhance overall movement efficiency. Below is a structured mobility training program designed specifically for runners. Warm-Up Routine Before starting mobility exercises, it's important to warm up the body. Here’s a simple warm-up routine: Dynamic Leg Swings: 10 swings per leg (forward/backward and side-to-side) High Knees: 30 seconds Butt Kicks: 30 seconds Arm Circles: 30 seconds (

Below is a simple 6-month marathon training plan for beginners. While I can't provide pictures, I will outline the plan clearly with explanations for each component. Overview This training plan is designed for beginners who want to complete a marathon (26.2 miles) in 6 months. The plan focuses on gradually building endurance and strength while incorporating rest and recovery. Training Schedule Weeks 1-4: Base Building Run 3-4 days per week Long run on weekends (start with 3-

If you spend long hours at a desk, your body is working harder than you think. Prolonged sitting places stress on the neck, shoulders, lower back and wrists. Over time, this can reduce concentration, increase fatigue and affect overall productivity. The good news is that a few simple stretches can make a meaningful difference. Step 1: Neck Stretch Sit upright with your feet flat on the floor. Gently tilt your head towards one shoulder until you feel a light stretch on the opp