Race coming up? Heavy lifting twice a week can improve your VO2 max. Runners in an Italian study saw a 6% VO2 max boost using this tactic. That strength, plus better mechanics, can enhance your running economy and cut injury risk, says PJ Newton, founder of Strategic...

For all-over, real-world strength, skip the road and run straight up a mountain. These are five of South Africa's toughest trail races – are you tough enough? Summer Trail Series 23 October to 27 November 12-14km each. Gauteng Four races in the course of a month,...

Looking to boost your performance and core strength? Walk this way

Burn through unwanted Kilojoules with this 15 minute workout focusing strength and stability

Muscular glutes make you stronger and leaner all over. In fact, a great rear can even reduce your risk of injury. Want to seem taller? Tighten your butt, stand up straight, and amaze all your followers. Bonus: you just fixed your posture too. Bulk up your backside –...

Fartlek is a funky name, but this training technique is essential for boosting pace, and you can do it anywhere. It’s Swed- ish for “speed play,” meaning you vary your bursts of speed. Do this: first, do a 1km warm-up, then start your intervals. You’ll be able to push...

Five quick workouts to ignite your metabolism, torch fat and build the body you’ve always wanted.

You’re probably terrible at push-ups. Don’t take offence most people are. A few pointers: your hands should align with your shoulders, your elbows must brush your sides (no flaring) and if your hips sag, the set is over. Combining different variations creates an...