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"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Get Better At Pull Ups: 5 Exercises To Try","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Struggling to hit your first pull-up, or just want to rack up more reps? Strength isn’t built overnight, but with the right exercises, you can target the exact muscles, grip, and control you need to level up. These five moves are designed to build your lats, arms, core, and grip so that pull-ups go from a struggle to a standard part of your routine.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lat Pull Downs","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Think of ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"lat-pulldowns","nodeType":"text"},{"data":{},"marks":[],"value":" as pull-ups with training wheels… but in a good way. Lat pull-downs mimic the same vertical pulling pattern but eliminate the challenge of lifting your full bodyweight. That means you can build strength where it matters most - in your lats, while developing more control of the tempo and nailing the mechanics you’ll need on the bar. Slow eccentrics here are especially effective, with research showing that the lowering phase plays a key role in building pulling strength [6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4QbVymJ2slknKhhoVAOTAG","type":"Entry","createdAt":"2025-12-23T12:32:52.838Z","updatedAt":"2025-12-23T12:32:58.503Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Lat Pull Downs","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3Pf0hdbyLXfnRZc3htHZvx","type":"Asset","createdAt":"2024-09-26T09:16:40.535Z","updatedAt":"2024-09-26T09:16:40.535Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Lat pulldown - Female","description":"Lat pulldown - Female","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3Pf0hdbyLXfnRZc3htHZvx/0b105ef6cef9872c7c7baae117e5a88b/lat-pulldown-female.mp4","details":{"size":4697879},"fileName":"lat-pulldown-female.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do a Lat Pulldown:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Sit tall on the lat pull-down machine, adjust the thigh pads, and lock your thighs under the pads, feet flat on the ground.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Take a slightly wider-than-shoulder-width overhand grip.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull your shoulders down and away from your ears before you move — this is your lat engagement.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keeping your chest up and back straight, lean back just 5–10 degrees (tiny hinge), with your ribs tucked in.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drive your elbows down and squeeze your shoulders together as you pull the bar to the top of your chest.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause for a second at the bottom and feel your lats contract.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Slowly guide the bar back up for 2–3 seconds, letting your lats fully lengthen without shrugging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"💡 Study highlight:","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":" We know that seated lat pulldowns are a highly effective pull-up prep exercise, as they activate the rectus abdominis and biceps strongly. However, they don’t exactly match the full movement pattern of a pull-up, and there’s a better contender…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"The kneeling lat pulldown at ~80% of bodyweight most closely mimicked pull-ups in muscle activation for less-experienced lifters - because it engages the hip and core in a similar way to a hanging position [1].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"To perform it:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Position yourself directly in front of the lat pulldown machine, with the knees about hip-width apart.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Kneel on the floor or a padded mat so your hips are stacked under your shoulders.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Your hips should be positioned just behind the seat or platform, leaving enough space for your arms to pull freely.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grip the bar slightly wider than shoulder-width.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your torso tall, core engaged, and shoulders down and back.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull the bar toward your chest, then slowly return to the start while maintaining tension in your lats and core.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"For further progression, you can perform lat pulldowns on an unstable surface to further improve pull-up endurance so that your muscles learn to coordinate more efficiently [9].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Inverted Rows","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If pull-ups feel miles away, ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"inverted rows","nodeType":"text"},{"data":{},"marks":[],"value":" are your stepping stone. They teach you how to pull with your whole body, not just your arms - so your core, lats, and upper back all start working together. They’re easier than pull-ups, but don’t let that fool you; they build the scapular control and ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"mid-back strength","nodeType":"text"},{"data":{},"marks":[],"value":" you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"have","nodeType":"text"},{"data":{},"marks":[],"value":" to master to make pull-ups feel smooth. Adjusting your foot position makes these more challenging instantly, so progression is simple and beginner-friendly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2FKaGWQW93mdiFcBBrD5Ad","type":"Entry","createdAt":"2025-12-23T12:33:36.777Z","updatedAt":"2025-12-23T12:33:36.777Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Inverted Rows","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5KMwlHq19C7ndAIfFNFBzv","type":"Asset","createdAt":"2024-09-26T09:08:51.564Z","updatedAt":"2024-09-26T09:08:51.564Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Inverted Row","description":"Inverted Row","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/5KMwlHq19C7ndAIfFNFBzv/125c4401c1ef5bd2a811b29ae878e711/inverted-row.mp4","details":{"size":3229693},"fileName":"inverted-row.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do an Inverted Row:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Set a bar at waist height, and position yourself underneath the bar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grip the bar with a shoulder-width overhand grip and walk your feet out so your body forms a straight line (or keep your knees bent at a 90 degree angle if you find it difficult; it’ll remove some resistance and make the pull a little easier).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Brace your core like you’re about to plank, ribs tucked down, abs engaged, glutes tight.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull your shoulder blades back and down to initiate the rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drive your chest toward the bar by leading with your elbows, not your neck.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause briefly at the top, then lower yourself slowly for 2–3 seconds, keeping your body straight.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Farmer’s Carries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re training for ","nodeType":"text"},{"data":{"uri":"/blog/article/hyrox-training-guide"},"content":[{"data":{},"marks":[],"value":"Hyrox","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", then you’ll already be familiar with this station's movement, and you’ll know that grip strength here is everything. When it comes to pull-ups, your back might be strong enough, but if your grip gives out early, the reps stop there. ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"Farmer’s carries","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" level up your grip strength fast, while also teaching you how to create full-body tension. How? Holding heavy weights for a distance forces your hand and forearm muscles into overdrive, building isometric tension and strengthening your entire grip. Pair that with the farmers carry full core activation, and you’ve got the perfect formula to prevent swinging.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"76OKExHJEgamGW0WpkZZO7","type":"Entry","createdAt":"2025-12-23T12:34:23.775Z","updatedAt":"2025-12-23T12:34:23.775Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Farmer’s Carries","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4UMjk3ehPUC6c3k5QBIjt4","type":"Asset","createdAt":"2025-06-20T10:37:35.898Z","updatedAt":"2025-06-20T10:37:35.898Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Farmer's Carry (Zach)","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4UMjk3ehPUC6c3k5QBIjt4/a6af03fe0f71f2ced3bf9d1361d31558/farmers-carry-1.mp4","details":{"size":4939707},"fileName":"farmers-carry-1.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do Farmer’s Carries:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pick up a pair of heavy dumbbells or kettlebells and stand tall with them by your sides, gripping them tightly with your knuckles facing down and palms facing in. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Engage your core, pull your shoulders slightly back, and lock your ribs down, think tall and stacked.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Walk forward in slow, controlled steps, keeping the weights tight to your body.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Maintain a steady pace without leaning, swaying, or shifting side to side.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Place the weights down with control when your time or distance is up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Banded Pull Ups / Assisted Pull Ups","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you want to practice the exact pull-up pattern without the full bodyweight demand, assisted and banded variations are your go-to. You get to move through a full range of motion, perfect your technique, and you can gradually reduce assistance until you’re lifting your bodyweight. Plus, slowing down the descent here lets you take advantage of eccentric-focused strength gains [5, 6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6cekgOXPD9JFg8V2JJnTrr","type":"Entry","createdAt":"2025-12-23T12:30:47.160Z","updatedAt":"2025-12-23T12:30:47.160Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Banded Pull Ups / Assisted Pull Ups","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4yGAHsFFFEroedXtdMMsuI","type":"Asset","createdAt":"2025-12-23T12:23:23.783Z","updatedAt":"2025-12-23T12:23:23.783Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"en-US"},"fields":{"title":"Banded pull-ups","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4yGAHsFFFEroedXtdMMsuI/2c018cf4f656908cf9d531880e36b298/Banded_pull-ups.mp4","details":{"size":4584775},"fileName":"Banded pull-ups.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do an Assisted Pull-Up:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Loop a resistance band around a pull-up bar, pull a box over to step up, and place a foot or knee in the bottom of the loop of the band.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Begin the banded pull-up in a controlled hang with your shoulders pulled down (active hang).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drive your elbows down and back, and you pull your chest toward the bar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your ribs tucked and avoid arching or swinging through the rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause at the top with your chin over the bar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower slowly for 2–4 seconds, returning to a full hang at the bottom.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Coaching cue:","nodeType":"text"},{"data":{},"marks":[],"value":" Try to keep your core braced and body tight to avoid swinging. This will help with momentum pulling.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Negative Pull Ups","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Negatives are one of the fastest ways to build the strength needed for your first unassisted rep. You’re learning to become stronger in the lowering phase, so you can train through the full range of motion before you’re able to pull yourself up. Research consistently shows that eccentric training stimulates large strength improvements, which is why these are a staple in every pull-up progression plan [5,6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5Vga0S8Cw4bwqGDCrbGZO3","type":"Entry","createdAt":"2025-12-23T12:31:27.316Z","updatedAt":"2025-12-23T12:31:27.316Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Negative Pull 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Pull-Ups:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stand on a sturdy box or step to get to the top position of the pull-up with your chin over the bar","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grab the bar firmly (alternatively, you can jump to get into this position)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull your shoulders down and brace your core to lock your body in place.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Start lowering yourself in slow motion, aiming for a 3–6 second descent.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your legs still and your body tight, no dropping or swinging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower to a full hang with straight arms before stepping back up for the next rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2cjKZX0JPVigNYq8VhlDoQ","type":"Entry","createdAt":"2025-12-23T11:33:34.887Z","updatedAt":"2025-12-23T13:10:29.436Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":14,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Benefits of Pull-Ups","title":"Benefits Of Pull-Ups","items":[{"sys":{"type":"Link","linkType":"Entry","id":"2DNOjNGmnjDLB7HJzUJS5c"}},{"sys":{"type":"Link","linkType":"Entry","id":"6M9augUVy1ujMmUeCszsKE"}},{"sys":{"type":"Link","linkType":"Entry","id":"7jGqgS5yynIA1C7hw2Guf7"}},{"sys":{"type":"Link","linkType":"Entry","id":"tnssGFd5LyHlc4QrZuNrj"}},{"sys":{"type":"Link","linkType":"Entry","id":"2B8D00CzlN3yMWZ014WsEq"}},{"sys":{"type":"Link","linkType":"Entry","id":"LD5CvsksfYwnvn7LjUU56"}},{"sys":{"type":"Link","linkType":"Entry","id":"6Vpw9hZ5ttXZlPFc4TkmZS"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"777WE9Z5NdgensCUwtpS1H","type":"Entry","createdAt":"2025-12-23T12:08:42.888Z","updatedAt":"2025-12-23T12:08:42.888Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Pull Up FAQs","title":"FAQs","items":[{"sys":{"type":"Link","linkType":"Entry","id":"3aC4Y3dxusiLtl6S4tPXcS"}},{"sys":{"type":"Link","linkType":"Entry","id":"55283ztrOEiego3XqCxflK"}},{"sys":{"type":"Link","linkType":"Entry","id":"69SF5mINWwA6NwVkH3nysI"}},{"sys":{"type":"Link","linkType":"Entry","id":"45zKB1Gs1bOg2MGfQeSqKR"}},{"sys":{"type":"Link","linkType":"Entry","id":"5ZhMtHJ9a98epMUXFzscw2"}},{"sys":{"type":"Link","linkType":"Entry","id":"46AzIGOx2dCcwBrkMi2c8D"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Final Thoughts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pull-ups are one of the ultimate strength milestones - the cornerstone of ","nodeType":"text"},{"data":{"uri":"/blog/article/calisthenic-workouts-for-beginners"},"content":[{"data":{},"marks":[],"value":"calisthenics 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And what pace should you be doing them at?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For some runners, that long run is all about hitting double digits for the first time. For others, it’s a 30K training session before marathon taper week. ","marks":[],"data":{}},{"nodeType":"text","value":"It’s different for everyone.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Often slotted in at the end of a busy week, your long run can either feel like a test, or it can be the run you look forward to. Regardless of whether you love, or hate them, long runs are ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" training session that quietly do the heavy lifting for everything else you need: speed, stamina and mental grit.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But can we make them better? Let’s break it down together: how long ","marks":[],"data":{}},{"nodeType":"text","value":"should","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" your long run be, when is actually the best time of week to run long distance, how fast should you go, and how can you stay motivated to keep putting in those miles…","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"First up… How Far ","marks":[],"data":{}},{"nodeType":"text","value":"Actually","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Is A Long Run?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The definition of a “long run” changes depending on your fitness level, training experience, and what you’re working toward. There isn’t a magic number that defines it for everyone, but there are some helpful ranges to guide you:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Beginner runners: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"A long run might be anywhere from ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/5k-training-plan"},"content":[{"nodeType":"text","value":"5km","marks":[],"data":{}}]},{"nodeType":"text","value":" to 10km (3–6.2 miles). That’s far enough to build endurance without overdoing it.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Intermediate runners:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you’re already comfortable running a few times a week, your long runs might sit between 12 and 20km (7.5–12.4 miles). This helps you progress toward ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/half-marathon-training-plan"},"content":[{"nodeType":"text","value":"half-marathon","marks":[],"data":{}}]},{"nodeType":"text","value":" distances and keeps improving your aerobic base.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Marathon training:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The longest runs of your training typically range between 25 and 35km (15.5–21.7 miles). These sessions are designed to prepare your body and mind for race day.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a general rule, your long run should make up ","marks":[],"data":{}},{"nodeType":"text","value":"20–30% of your total weekly mileage.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This ratio gives your body time to recover while still pushing your endurance limits. For example, if you generally run around 40km per week, your long run might sit around 8–12km.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Physiologically, long runs are where the magic happens. Running for longer periods strengthens your heart, increases capillary density (so more oxygen reaches your muscles), and trains your body to rely on fat as a more efficient fuel source instead of burning through glycogen too quickly. Over time, these adaptations make running at all speeds feel easier, and even your shorter runs will start to feel more effortless.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Why You Need Long Runs In Your Training Schedule","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re only ever doing short or high-intensity sessions, you might notice you can sprint fast but","marks":[],"data":{}},{"nodeType":"text","value":" ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"lose energy quickly. Long runs balance that out by building your aerobic endurance — the cardiorespiratory foundation that supports all other types of training.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"During a long run, your body learns how to sustain energy output for extended periods. Over time, this improves your running efficiency, meaning you learn to use less energy to maintain the same pace. You also train your mind to stay focused through discomfort, which is a huge advantage on race day.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think of it this way: long runs aren’t just physical. They teach patience, pacing, and mental discipline. And the more consistently you do them, the more you’ll notice other runs, even ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-a-fartlek-run"},"content":[{"nodeType":"text","value":"intervals ","marks":[],"data":{}}]},{"nodeType":"text","value":"or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/interval-running"},"content":[{"nodeType":"text","value":"tempo sessions","marks":[],"data":{}}]},{"nodeType":"text","value":", start to feel easier.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That endurance base doesn’t just help traditional runners either. If you’re training for hybrid or endurance events like ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-hyrox"},"content":[{"nodeType":"text","value":"HYROX","marks":[],"data":{}}]},{"nodeType":"text","value":" or CrossFit competitions, longer runs help build the cardiovascular stamina needed to maintain performance across the multiple stations and extended time domains. In these settings, your aerobic fitness underpins your ability to recover between high-intensity efforts, allowing you to maintain a steady pace and consistent output from start to finish.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How Can I Pace My Long Runs?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pacing your long run right is key. Go too fast, and you risk burning out early. Go too slow, and you might miss the training benefit and your goal time. The sweet spot? What running coaches call ","marks":[],"data":{}},{"nodeType":"text","value":"conversation pace -","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" a speed where you should be able to comfortably talk, but not quite be able to sing along to your playlist.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This usually aligns with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"nodeType":"text","value":"Zone 2 ","marks":[],"data":{}}]},{"nodeType":"text","value":"heart rate, or roughly 60–75% of your maximum heart rate. At this pace, your body primarily uses fat for energy instead of glycogen, which helps build long-term endurance. Think of this as your “cruise mode”, and don’t make the long run a hard interval by accident.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here’s how to approach pacing during different phases of your long-run training (your training plan might also show your long runs in this style):","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Base building:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your pace slower than race pace. The goal is time on your feet, not speed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive long runs:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" A practical rule: begin slower than you feel you need (easy pace) and gradually build up in the final few kilometres to finish slightly faster (negative splits). This teaches your body to run strong even when tired.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tempo fragments.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you’re doing race-specific work, insert short tempo segments at marathon or half-marathon pace to mimic race conditions.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re unsure what pace to aim for, a long run pace calculator can be useful, or simply use the “talk test.” If you can chat comfortably, you’re probably right where you need to be.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For half-marathon or marathon training, keep most long runs slower than your race pace. Use one session a month to include race-pace blocks so you practice the effort, but don’t tax your recovery every week","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Best Days To Run Long Distance - Saturday or Sunday?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ask any runner when they do their long run, and more times than not, the response will be, ","marks":[],"data":{}},{"nodeType":"text","value":"Sunday.","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" The “Sunday long run” or SLR (slow long run) has become almost sacred in running culture, a ritual that starts your week with purpose (or ends it, depending on how you look at it). Sundays work for most people because you can rest afterwards, and it fits around weekday training or work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That said, some runners prefer Saturdays, especially if they want to use Sunday as a full recovery day or if Sundays are busy family days. Others might shift their long run midweek if their schedule allows.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What matters most isn’t necessarily ","marks":[],"data":{}},{"nodeType":"text","value":"when","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" you do it, it’s that you ","marks":[],"data":{}},{"nodeType":"text","value":"will","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" do it. Pick a day that fits into your week and that you won’t end up cancelling on last minute. It’s not necessary to do a long run every weekend (some Sundays might be an easy 5k), but if you choose a regular day every week that you’re going to run, your body will adapt to that routine, and it’ll start to feel like second nature.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Prep For A Long Run","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Preparation is everything. A great long run often starts 24 hours before your shoes even hit the pavement. How you sleep, fuel, and plan the day before can make the difference between cruising through your miles and crashing halfway.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sleep: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Aim for at least 7–8 hours the night before. Rest and recovery are crucial because fatigue shows up fast on longer runs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fuel the night before: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Eat a carbohydrate-rich balanced dinner with protein, and healthy fats; think rice, pasta, potatoes as your base. This helps top up your glycogen stores so you’ve got enough energy to last the distance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eat before you run: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"A small pre-run meal or snack 1–2 hours before sets you up with steady energy. Think oats, toast with nut butter, or a bagel with honey and banana. Avoid anything too high in fat or fibre right before your run, as it can slow digestion and cause discomfort.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hydrate early:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Don’t wait until you’re thirsty. Start hydrating the day before and sip water in the morning. For longer runs (over 90 minutes), consider carrying a hydration vest or planning a route that passes water stops.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Time it right:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Avoid stacking your long run straight after a tough strength or interval session. Your legs need to feel fresh to handle the distance and to maintain good form as fatigue sets in.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Route planning:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Map your route ahead of time. Knowing where you're going, how far you’re running and what terrain you’ll cover will help you stay focused. Share your route with a friend or family member for safety, or use a tracking app so someone knows where you are.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Gear up:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Wear shoes that suit your gait and terrain. Dress for the conditions, functional layers for cooler temps, ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"moisture-wicking fabrics","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" for heat, and test any new kit on shorter runs first to avoid mid-run surprises.","marks":[],"data":{}}]}]}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💡 ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"Editor’s Tip:","marks":[{"type":"bold"},{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Treat your long run like a mini event. Lay your kit out the night before, prep your route, and double-check your playlist or podcast queue. It reduces decision fatigue in the morning, leaving more energy for the miles ahead.","marks":[{"type":"italic"}],"data":{}}]}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Recover From A Long Run","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Recovery starts the moment you stop running. Refuelling, rehydrating, and resting are all part of the process and just as important as the run itself.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Refuel:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Within 30–60 minutes, eat a mix of carbs and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein","marks":[],"data":{}}]},{"nodeType":"text","value":" to restock glycogen and kickstart muscle repair. Think oats with nut butter, a smoothie with banana and protein powder, or a hearty meal that balances both. This window is when your body’s most efficient at absorbing nutrients, so don’t skip it.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hydrate:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You’ll have lost more than just water - electrolytes like sodium and potassium are also depleted through sweat. Rehydrate gradually throughout the day, using electrolyte tablets or coconut water to restore balance and support muscle function.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stretch and foam roll:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Spend 10–15 minutes easing out tight areas like your calves, hamstrings, quads and glutes. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-a-foam-roller-and-what-are-the-benefits"},"content":[{"nodeType":"text","value":"Foam rolling","marks":[],"data":{}}]},{"nodeType":"text","value":" helps improve circulation and reduce muscle stiffness, supporting faster recovery and better ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/mobility-exercises-for-runners"},"content":[{"nodeType":"text","value":"mobility","marks":[],"data":{}}]},{"nodeType":"text","value":" for your next session.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Soothe sore spots:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If your joints or muscles feel tender post-run, try icing them for 10–15 minutes to calm inflammation, especially around your knees, hips, or ankles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heat therapy/cold-water therapy: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"If you’ve got access to a sauna or","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/ice-bath-benefits-cold-water-therapy"},"content":[{"nodeType":"text","value":" cold-water therapy","marks":[],"data":{}}]},{"nodeType":"text","value":", alternating between heat and cold can do wonders. The temperature contrast triggers vasodilation and vasoconstriction, boosting circulation, flushing out metabolic waste, and reducing post-run soreness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Active recovery: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"A light walk, slow ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-a-recovery-run-and-should-i-be-doing-it"},"content":[{"nodeType":"text","value":"recovery run","marks":[],"data":{}}]},{"nodeType":"text","value":", or","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/yoga-sequence-for-stress"},"content":[{"nodeType":"text","value":" short yoga session","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"the next day helps stimulate blood flow without adding more stress to your body. It’s one of the best ways to shake off DOMS and keep your training momentum steady.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Rest:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Never underestimate a good night’s sleep. It’s during deep sleep that your muscles rebuild, your nervous system resets, and your body adapts to handle longer distances next time. Think of it as the most powerful (and free) recovery tool you have.","marks":[],"data":{}}]}]}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💡 ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"Editor’s Tip:","marks":[{"type":"bold"},{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Try to schedule your next long run at least 48 hours after a heavy strength session (especially ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"leg-day)","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It gives your legs enough time to recover so you can go the distance without fatigue holding you back.","marks":[{"type":"italic"}],"data":{}}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How Often Should You Be Doing A Long Run?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Most runners include one long run per week, but it’s not a strict rule. Some coaches recommend following a 10-day cycle, meaning long runs happen every 9–10 days instead of weekly. This can be a great option if you’re training at higher mileage or need more recovery between sessions.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whatever your schedule, avoid increasing your long-run distance by more than 10% per week. 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That’s where you’ll make the biggest gains.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coming up to his third Hyrox this October in Birmingham, UK, Matt explains that this has been his approach: ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"‘The good thing after each race is you can see the stats as to where you've placed in your age category for each station; use this to form your training plan.’","nodeType":"text"},{"data":{},"marks":[],"value":" Even if you haven’t done a Hyrox yet, think about where your weakness might lie to identify focus areas.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"❌ Not Familiarising Yourself With The Rules","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This seems like a simple one, but you’d be surprised how many forget this one: Simple errors like missed wall ball depth, wrong burpee form, or improper sled technique can cost valuable time and energy.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Read the race standards and practice movements with competition rules in mind so nothing is a surprise on the day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Race-Ready Tips","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Getting to the start line fit is only half the battle–what you eat, wear, and think on race day can make a huge difference. 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Electrolytes can help if you’re prone to cramping, but don’t start trying out every gel and hydration sachet you are offered before the start line.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wear the footwear (and clothing) you’ve trained in:","nodeType":"text"},{"data":{},"marks":[],"value":" Lightweight running shoes with good grip are best. Some athletes wear carbon plated trainers, which can you a boost when it comes to the run–but these aren’t necessary for beginners. Whatever footwear you choose, it’s best to use it as early in your training as possible and practice with that footwear. Nothing new should be worn on race day! (The same goes for clothing!)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prepare your mind:","nodeType":"text"},{"data":{},"marks":[],"value":" Sure, this is a test of fitness–but it’s equally a mental game. Break the race into chunks (1km run + station), instead of thinking about the full 8km, and expect the fatigue to set in. Towards the end of the race, you’ll need to dig deep and stick with it. Don’t let your mind get the better of you.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Respect your taper week:","nodeType":"text"},{"data":{},"marks":[],"value":" The days leading up to your race are not the time to rush to try and gain a little extra strength or speed. By this time, it’s too late. The best thing to do is focus on rest, do some mobility, and add in a short, easy run. At most, do some easy station practice. Get enough sleep (especially the night before the race).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Train Smart, Race Strong","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox might look intimidating at first–eight runs, eight brutal stations, and a whole lot of sweat–but with the right training, it’s more than achievable.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on the essentials: run consistently, build strength, practise the stations, and don’t skip recovery. Mix in a few compromised workouts, get comfortable with being uncomfortable, and you’ll be surprised how quickly your fitness comes together.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Give yourself at least 8 weeks (but ideally longer) to prepare, and when race day comes, trust your training, pace yourself, and soak up the atmosphere.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"After your first race, you’ll know where your strengths lie, which stations tested you the most, and where you lost precious seconds on the clock. That’s exactly what keeps athletes coming back–the chance to improve every single time.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So lace up, lift heavy, run hard, and get ready to call yourself a Hyrox athlete. Just be warned: once you’ve done one race, you’ll almost certainly be booking your next.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Matt and Ash will both be competing at Hyrox Birmingham in October 2025.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yet to book your place? ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/find-my-race/"},"content":[{"data":{},"marks":[],"value":"Find your next Hyrox race","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Download the Gymshark Training App to log every workout or access pre-made plans that will help you build strength, endurance, and conditioning for race day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"66TgZYtzVaX9lFq2Ruq53E","type":"Entry","createdAt":"2024-09-30T15:57:23.762Z","updatedAt":"2024-09-30T15:57:23.762Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (Hybrid Workouts)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/hybridworkouts","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1x0xZ9xINSbHkR5aFegZdJ","type":"Entry","createdAt":"2025-09-09T14:56:03.329Z","updatedAt":"2025-09-09T14:56:03.329Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"FAQs How to train for hyrox","title":"FAQs","items":[{"sys":{"type":"Link","linkType":"Entry","id":"5Zn9mBXz2xp6e9RTTT4Wt0"}},{"sys":{"type":"Link","linkType":"Entry","id":"6D5XbzqaA7hViBB8mqeJtQ"}},{"sys":{"type":"Link","linkType":"Entry","id":"ze2gsC4u1TpByNSQ9K3SK"}},{"sys":{"type":"Link","linkType":"Entry","id":"4rN0dcWxUVrolXCtVCH8nA"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"[1] Brandt, T., Ebel, C., Lebahn, C. and Schmidt, A. 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For many of us, a workout is the go-to way to shake that tension off, and it does work; movement is proven to help reduce stress hormones and boost mood.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But here’s the flip side: not all forms of exercise are calming for your system. High-intensity training or heavy lifting can sometimes add more strain, especially if your body is already running on empty (and that’s before even mentioning DOMS). Research has shown that intense exercise can spike cortisol, your primary stress hormone ,which is not ideal if you’re already overloaded [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That’s where somatic exercises come in. These gentle, awareness-based movements help regulate the nervous system by increasing ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/build-a-strong-mind-muscle-connection"},"content":[{"nodeType":"text","value":"mind-body connection","marks":[],"data":{}}]},{"nodeType":"text","value":" and combining breath with slow movement and stillness. Instead of chasing reps or sweating buckets, somatic workouts encourage you to release stored tension and get out of your head and back into your body.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better still, you can do them anywhere - at home before bed or after waking up, on a work break, or even in the car after a stressful commute or phone call! It’s like a reset button for whenever you feel your body holding on to stress.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So whether you’re looking to ease stress, release tension, or simply feel more present, somatic movement might be the missing piece in your training toolkit.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Are Somatic Workouts?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic workouts are slow, mindful movements designed to release stored tension, reconnect you with your body, and retrain habitual movement patterns through mind-body awareness.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think of somatic exercises as the opposite of a push-to-the-limit HIIT class. They’re slower, intentional movements designed to retrain how your body holds tension. Instead of working out to burn calories, push weights, or beat your personal record, the goal is awareness: noticing how your body feels, moves, and responds.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The science supports what we all know and feel about how tension shows up in our bodies - stress and emotions don’t just live in the mind, they show up physically too. When your nervous system gets stuck in “fight or flight,” muscles stay braced, long after the stress has passed. Neuroscience research even shows that chronic stress alters muscle tone and posture by keeping the body in a semi-defensive state (always tense) [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic movement works like a reset button, signalling safety to your nervous system and teaching the body how to let go.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Examples of mind-body practices with somatic elements:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pilates","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - controlled, mindful movements that explore body awareness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tai Chi ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"- slow, flowing sequences tied to deep breathing and meditation.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dance-based movement ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"- intuitive movement that follows sensation & play, not structure, and increases serotonin [3].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic yoga","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - less about perfecting poses, more about noticing how each one feels and releasing emotions through movement.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If yoga feels too rigid or strength training feels too intense, somatic workouts offer a softer middle ground, still movement, but movement designed to soothe.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Somatic Exercises to Try at Home, Or On The Go.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A motivating factor of somatic workouts is that you don’t need equipment, a studio, or even a mat to give them a try, which can make all the difference when you’re in a state of heightened stress and needing immediate relief.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The beauty of somatic movements is how ","marks":[],"data":{}},{"nodeType":"text","value":"portable","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" they are. You can use them first thing in the morning to gently wake up your body, in the middle of a stressful workday when your shoulders have crept toward your ears, after a tough workout to help calm down your nervous system, or right before bed to signal to your body it’s safe to rest. Even a 1–2 minute reset in the car after a long commute can make a noticeable difference.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A little space and a few breaths can be enough. Before you start, take 2–3 slow, deep breaths, set a small intention (e.g. “notice”), and tuck your phone out of sight for the few minutes you’ll give yourself.","marks":[],"data":{}}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How long?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Micro-reset: 1–3 minutes (desk/stress moment).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Short session: 5–10 minutes.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Full practice: 10–20 minutes.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aim to practice daily, or at least 3×/week. If you’re stressed right now, even one 60-90 second reset helps.","marks":[],"data":{}}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1mhm8DfzT6wrMmFoDn0d8P","type":"Entry","createdAt":"2025-09-16T15:46:11.722Z","updatedAt":"2025-09-16T15:46:11.722Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Beginner-friendly somatic exercises","title":"Beginner-friendly somatic exercises","items":[{"sys":{"type":"Link","linkType":"Entry","id":"4Y1fsaO93PdDnPga7ZCL3Z"}},{"sys":{"type":"Link","linkType":"Entry","id":"1QcFpiNNCt4IH8TEiEOAW4"}},{"sys":{"type":"Link","linkType":"Entry","id":"3bcUpQlDwVqroLZ4BhMGX9"}},{"sys":{"type":"Link","linkType":"Entry","id":"56Tvw7HJ6mYEFTswVrFIHu"}},{"sys":{"type":"Link","linkType":"Entry","id":"3oq2zltWsot3nm6GRCItMj"}},{"sys":{"type":"Link","linkType":"Entry","id":"7GXfDhOOZnsrVStoG1IMgc"}},{"sys":{"type":"Link","linkType":"Entry","id":"A8pah4Os0jOkTNdksZ2eS"}},{"sys":{"type":"Link","linkType":"Entry","id":"3NjBGoTsq3GUQvGm3p3dzL"}},{"sys":{"type":"Link","linkType":"Entry","id":"5ITiiw8NqoYmaYeQt4PvPR"}}],"multiOpen":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Workout tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you’re someone who loves ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/yoga-sequence-for-stress"},"content":[{"nodeType":"text","value":"yoga","marks":[],"data":{}}]},{"nodeType":"text","value":" or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-squat-mobility-exercises-for-squat-form-and-strength"},"content":[{"nodeType":"text","value":"mobility","marks":[],"data":{}}]},{"nodeType":"text","value":", you’ll likely enjoy somatics and could try switching your existing practice to a more somatic-focused one. If HIIT or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-lift-heavier-weights"},"content":[{"nodeType":"text","value":"heavy lifting ","marks":[],"data":{}}]},{"nodeType":"text","value":"is your go-to in the gym, try adding a short somatic session (5-10 minutes) or full practice (10-20 minutes) on rest days to balance out the intensity and help you let go of unwanted tension.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Benefits of Somatic Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Stress relief","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A key benefit of somatic exercise, and a reason many turn to slowing things down, is to help with stress relief. Work, daily stressors, life events, and physical stress can all build up the allostatic load on the body (wear and tear) [4]. Body awareness practices like somatic yoga, grounding techniques, body scans, conscious breathing, and hug-and-release exercises help you tap into your body’s natural ability to calm down and regulate, lowering cortisol (the stress hormone) and, in turn, easing muscle tension.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Reduce muscle tension & pain","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Gentle, mindful movements help your body release physical and emotional tension stored in your body. Repetitive stress, poor posture, and even emotional strain can cause muscles to “freeze” into tight patterns. Somatic movement works by retraining the brain-to-muscle connection, helping the body learn to let go of unnecessary tension. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research also shows that somatic practices can improve sensorimotor control and reduce muscular rigidity over time - for example, a clinical trial on people with chronic lower back pain found that practicing slow, controlled somatic movements significantly reduced pain and improved functional mobility. By retraining movement patterns and increasing proprioception (the body’s sense of itself in space), somatic workouts have been shown to ease chronic pain, including lower back pain, neck tension, and fibromyalgia symptoms [5].","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Nervous system regulation","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic exercises activate the parasympathetic nervous system - the body’s “rest and digest” state, helping the body relax and regulate stress levels. Studies have found that body-awareness therapies reduce anxiety and improve resilience by calming overactive stress responses. So if you’re shifting weights in the week, slowing down can actually help in the long run by improving your resilience levels.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Mind-body awareness","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Unlike conventional gym training, somatic workouts emphasize how movement feels, not how it looks. This builds mind-body awareness and the ability to notice internal signals like breath, heartbeat, and subtle shifts in muscle engagement. Improved interoception (internal awareness) has been linked to better emotional regulation and lower stress levels, helping you show up more present in daily life [2].","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Boost functional movement & posture","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Because the method focuses on unlearning inefficient patterns, many people notice improvements in coordination, balance, and posture. This makes everyday movements like walking, sitting, and lifting feel more natural and less strained. So if you’re always aware of how tense your body feels sitting at your desk, somatic movements may be the release you need to let go of these thoughts and feel better in the process.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many lifters and runners report that after adding somatics, they move more freely during training. Why? Because their body isn’t locked in a tense, pent-up state, it’s learned how to let go of tension and soften into movement.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Use Somatic Workouts for Stress & Recovery","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Picture this: It’s been a long day, your body feels heavy, and your mind is racing. Instead of pushing through a hard workout, a somatic session can act like a reset button and can help you let go of tension you didn’t even know you were holding on to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use them as:","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Rest-day recovery (10-15 minutes)","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perfect between heavy lifts or runs, somatic exercises reframe your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-a-recovery-run-and-should-i-be-doing-it"},"content":[{"nodeType":"text","value":"active recovery","marks":[],"data":{}}]},{"nodeType":"text","value":" and set you up to move better.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start with a 2-minute body scan in stillness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Next, lie on your back and practice 5 slow rounds of arch & flatten to release your lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Move into spinal release roll-downs and shoulder release shrugs (3–4 times, slow tempo).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Finish with progressive muscle relaxation to fully let 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Here’s What It Might Be Telling You","Leggings FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s be honest - finding the perfect pair of leggings can feel like a workout in itself.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Too tight at the waist. Too short on the legs. Constantly slipping down mid-","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"squat","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Rolling waistband. See-through fabric. And don’t even get us started on the mystery of ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"which size actually fits","nodeType":"text"},{"data":{},"marks":[],"value":". The wrong pair doesn’t just mess with your comfort, it messes with your focus, your confidence, and your entire workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re powering through a leg day, stretching it out in ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"data":{},"marks":[],"value":"Pilates","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or balancing ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"running and strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", your leggings should feel like they’re made for you. And with so many Gymshark collections - each with different fabrics, waistbands, seams, scrunches, and silhouettes - it’s no wonder you might be asking: which Gymshark leggings are right for me, and what size should I be getting?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s where this guide comes in. We’ve pulled together your most-searched questions and decoded all the details thanks to Laura Browne, our Senior Women’s Designer. From compressive to relaxed fits, to bum scrunches and waistband heights, we’ve created the ultimate sizing guide for Gymshark leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"No more guessing. Just the info you need to find the pair that fits your body, your training, and your lifestyle - perfectly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"7EfV164ddK9EOaiGRIdWMa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Gymshark Legging Size Guide | How to Measure","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The first step to finding the perfect fit when it comes to your leggings?","nodeType":"text"},{"data":{},"marks":[],"value":" Getting your measurements right.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Gymshark leggings are designed to fit true to size, but depending on the collection and your preferences (relaxed vs ","nodeType":"text"},{"data":{"uri":"/collections/compression-fit-leggings/womens"},"content":[{"data":{},"marks":[],"value":"compressive fit","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), you might prefer sizing up or down. Before you hit \"add to bag\", grab a tape measure and note down your waist, hip, and inseam measurements; that’s the best place to start.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Always go by your hip measurement if you have a smaller waist and bigger glutes; that way, you’ll avoid sheerness and make sure the leggings actually stay in place while you move.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6hbKaqiPEnIeMRqUACBp9g","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Here’s how to measure for leggings:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Waist:","nodeType":"text"},{"data":{},"marks":[],"value":" Wrap a measuring tape around the narrowest part of your waist (usually just above your belly button). Make sure it’s snug but not tight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hips:","nodeType":"text"},{"data":{},"marks":[],"value":" Measure around the fullest part of your hips and bum. This is where the widest part of the leggings will need to stretch - as above, make sure the tape is snug, but not too tight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Inseam:","nodeType":"text"},{"data":{},"marks":[],"value":" Measure from the inside of your leg (crotch area) down to your ankle. This is especially useful for choosing between full-length, 7/8, cropped, or capri styles.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Leg length:","nodeType":"text"},{"data":{},"marks":[],"value":" Leggings will fit differently depending on your height. 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This is where you’ll want to turn your attention to seamless…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re looking to avoid cameltoe, or you just don’t like the placement of a front-seam, collections like Adapt Seamless, Soft Sculpt and Vital will soon become your best friend: specifically engineered without front seams for added comfort (and a smoother fit).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That being said, when it comes to leggings, it’s not a one-style-fits-all: what works well for one person may not suit another, so trying different styles is key to finding your perfect leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"yGiJD36PeSPqvvhZsmtz8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"4hn6e4XOrFpGJ9juIsZbUH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Leg Lengths","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Length really matters. Too short and you’re left with an unintentional capri, and an awkward gap between your ","nodeType":"text"},{"data":{"uri":"/collections/socks/womens"},"content":[{"data":{},"marks":[],"value":"socks","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and your leggings. 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","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"You’re not imagining it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Darker fabrics (especially black) can “sometimes feel more snug than the same product in a lighter colorway, due to the dyeing and finishing process”, mentions Laura.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lighter shades, however, might feel a little stretchier, but can sometimes offer less coverage, and sheer out, especially during deep stretches or squats.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"“We carefully test and compare all color variations to make sure every pair of leggings fits and performs the way they should”, but it never hurts to read reviews and try multiple shades if fit is your top priority.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Rolling Your Waistband Down? 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If you’re constantly folding the waistband, consider switching to a mid, or low-rise fit legging that’s designed to sit right where you want it to - no adjustments, no compromise.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4go8oSeRHbbVGREwXMILYk","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Final Tips","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"When it comes to finding your perfect leggings, the details matter. Waistband style, fabric thickness, compression level, seams, even color, all play a role in how leggings fit and feel on your body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If your leggings are rolling, riding up, or digging in, it’s not you- it’s likely the style, size, or fabric choice. Listen to your body and don’t be afraid to switch it up. Try a different rise, go for a stretchier waistband, or opt for a lighter fabric if you need more give.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s all about finding what works for you, so whether that’s something dark and compressive for a supportive feel, or lightweight and adjustable, at the end of the day, comfort during your workout is key.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Comfort = confidence.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"And if the fit’s not right? We’ve got you. Gymshark offers free returns in the UK and US. 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Once reserved for sports, the humble crew sock has gained quite the notoriety in recent years as celebs, influencers, and even designers incorporate the accessory into their looks to add interest and elevate an outfit.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But it’s not just outside the gym that crew socks are trending. Runners, lifters, and class-goers are all sporting crew socks; pulled up with shorts or pulled-over leggings. Why are they so popular? Well, it could just be that the longer alternative to ankle socks makes for the ","marks":[],"data":{}},{"nodeType":"text","value":"perfect","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" length of socks to work out in. Not too short, not too long; plus the material used is designed to stay put, which is a huge plus when you’re exercising… oh and did we mention they’re also extremely comfortable?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But that’s just the technicalities, it’s clear as day that we’re in a sock-happy era and we’re proud to show off our socks again. When ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/no-show-socks"},"content":[{"nodeType":"text","value":"pop-socks ","marks":[],"data":{}}]},{"nodeType":"text","value":"and ankle socks once reigned (and they of course still have their place), we’re now obsessed with color-coordinating our crew socks, juxtaposing the sporty socks with varying aesthetics and playing around with socks to ramp up simple outfits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So look no further for the lowdown on how to style ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":"; with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/leggings/womens"},"content":[{"nodeType":"text","value":"leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", for the gym, dressed up, and much more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1U84SqL3a93n5BhRPhGcYG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Socks Over Leggings | Is It A New Trend?","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6PZ1MLcVD3eofW3UqKBowu","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have been wondering, is the socks over leggings trend new? Well, not quite. The comfy ankle-warming ensemble is certainly a more modern fashion trend to wear in the gym or with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" outfits, but its roots go way back to the 80s. Think leg-warmers over leggings and retro aerobic videos and you’re on the right track. Crew socks were part of the original athleisure wear crew (pardon the pun), worn with leggings, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-style-biker-shorts"},"content":[{"nodeType":"text","value":"cycling shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", and oversized sweatshirts, and today they’re repurposed for yoga, lifting, running, and stylish casual wear. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why? Socks over leggings are comfy, they look cool, and they do an excellent job in keeping your ankles warm, perfect for winter runs and cold-warehouse gym workouts.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What’s The Difference Between Crew Socks And Ankle Socks?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"Crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":" offer a classic style, providing comfort, warmth, and coverage as they extend up the leg to around mid-calf length. Because of their longer length, it’s popular to wear crew socks in various colors and patterns to make a statement or to match your outfit. Ankle socks, on the other hand, are shorter in length, typically reaching just above the ankle and just short of where your shoes end to stay hidden.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Over on TikTok, conversations are branding ankle socks as a Millennial fashion choice, and well they might actually be on to something. It’s fair to say showing off your socks is in, but go back 10 to 15 years ago and all we wanted to do was hide our socks and let our exposed ankles do all the talking (flashbacks of chinos and ankles everywhere). On the flip side, there’s no denying that ankle socks are great for those occasions you’re wearing low-cut shoes like sneakers, boat shoes, or loafers and don’t want your socks peeping through, but the trend of the moment is definitely to pair these shoes with crew socks. Why not give it a go?","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"...","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Wear Socks With Leggings","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4GgbTtyWxncnGKE5nY2zjP","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Choose A Full-Length Pair Of Leggings","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The socks over legging trend kind of only works with full-length leggings, choose a capri, or a cropped version and you’ll be left with an awkward slither of leg on show. Every pair on our current roster of leggings is ankle-length, so you can go to town choosing the right style for you. For a thicker everyday legging, we’d recommend the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-vital-seamless-2-0-leggings-black-marl-aw21"},"content":[{"nodeType":"text","value":"Vital Seamless Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", and for a more second-skin feel, go for the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-elevate-leggings-black-aw22"},"content":[{"nodeType":"text","value":"Elevate Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Select The Right Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now it’s time for the crucial sock selection; to achieve the cool socks over leggings look you should choose a pair of crew socks. These are socks that go past your ankles and sit roughly mid-calf. This way they’ll cover the end of your leggings and can be worn scrunched around the ankle or pulled fully up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Go Classic With White Crew Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Right now, white crew socks are ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" fashionable choice to wear with leggings, whether you’re on the way to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-pilates"},"content":[{"nodeType":"text","value":"Pilates ","marks":[],"data":{}}]},{"nodeType":"text","value":"or heading to lift some heavy plates. White socks are an undeniable classic, sporty yet stylish, pairing the bright (stain-free) whites with a pair of gym leggings achieves that effortless cool-girl aesthetic.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Or... add A Pop Of Color","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While white crew socks are the typical choice, using your socks to add a pop of color is a simple way to brighten an outfit. We all love a fun sock, so why not try something different and swap your usual classic whites for a colorful pair of crew socks? You can match your workout outfit or even your bag to show off your color co-ordinating skills. We’ve got plenty of colors to choose from, whether it’s neutral earthy tones or bright pastels, find the pop of color that works for you.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Crew Socks With Sneakers","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Let’s complete the ‘fit by pairing your leggings and crew socks with sneakers. For smart-casual looks, flat sneakers like tennis shoes may be the way to go, as although more relaxed than a loafer or pair of flats, they still add an elevated touch to the outfit. On the sportier side, the chunky dad sneakers are bang on trend and pair perfectly with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"comfy athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" leggings and crew socks outfits.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6c3mNTwL9yZ8Lw33cQmt3l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Style Crew Socks | Outfit Ideas","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Believe it or not, styling options for crew socks are aplenty, and they go far beyond the norm of athletic wear. If you’ve never stepped foot into crew socks territory before, then there’s no time like the present. Select a pair of crisp white crew socks and let’s get moving.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks can be worn casually with workout outfits, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/matching-sets/womens"},"content":[{"nodeType":"text","value":"matching workout sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/loungewear/womens"},"content":[{"nodeType":"text","value":"loungewear sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and trust us when we say a slouchy sock can transform the simplest of outfits. Alternatively, we’re big fans of wearing crew socks with preppy looks, and dressier outfits and to bring a more relaxed vibe to smarter ‘fits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are our top tips on how to style crew socks with shorts and leggings, and how you can wear them for running errands, lounging, and dressing up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Workout Outfits","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2PkGsz0KaTfdSvvFi07zxq","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Crew Socks With Shorts","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For working out, crew socks have to be the first choice. Contrary to popular belief, crew-length socks do not make your legs look shorter. If you wear crew socks with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/shorts/womens"},"content":[{"nodeType":"text","value":"shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", doing so can actually help balance the proportions of your outfit by creating a fabric break before your sneakers. Not to mention the easy opportunity to color match your socks with your top or coordinate with the tones of your matching workout set.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Crew Socks With Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another go-to workout outfit is leggings with crew socks. 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Oversized Sweatshirt And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This specific combo is a savior for running errands and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"nodeType":"text","value":"traveling","marks":[],"data":{}}]},{"nodeType":"text","value":", especially long journeys as it offers the ultimate comfort. As such a simple base, the ‘fit gets a boost from a pair of crew socks, which adds dimension and texture to the outfit. Pair your socks with sneakers and you’re ready for whatever the day throws at you.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Blazer And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wearing your crew socks over leggings with an oversized blazer on top is the perfect running errands outfit when you still want to look put together and stylish. It’s a simple fit that can have you out the door in minutes, but the structured silhouette on top adds an elevated touch to the outfit. 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Just picture it, you wake up knowing you have a lazy lounge day ahead of you, so you slip into your soft sweat shorts, and slouchy tee, and pop on a fresh pair of crew socks, the only thing that’ll complete this fit is a pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/slides"},"content":[{"nodeType":"text","value":"comfy sliders ","marks":[],"data":{}}]},{"nodeType":"text","value":"that hug your feet for a full day of relaxation!","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Matching Sweats","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Some cozy occasions call for being swaddled in a snuggly blanket all day, and sometimes they call for a matching sweatsuit… they’re kind of the something right? Cozy, comfy, and perfect for rest days, a matching hoodie and sweatpants are the crème de la crème of loungewear. 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Summer days often mean a lot time spent walking outdoors, so pop on a pair of crew socks with a short summer dress or sundress with sneakers or flats for comfy feet all day long. The classic option would be to wear sandals but adding a sporty sock jazzes up an outfit and quickly adds some interest to the look.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Preppy With Loafers","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks feel right at home with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"preppy aesthetics","marks":[],"data":{}}]},{"nodeType":"text","value":", and in this case, we’ll stick to the status quo and lean right into that. For trendy preppy looks, think somewhere along the lines of a pleated ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-style-a-tennis-skirt"},"content":[{"nodeType":"text","value":"tennis skirt","marks":[],"data":{}}]},{"nodeType":"text","value":" and a polo or sporty shorts and an oxford button-up, the ‘fit is complimented even more when choosing a pair of crew socks and chunky loafers to step out in.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"3. Crew Socks And Sandals","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’re ending with a controversial fashion combination… crew socks and sandals. Hold back on the cringe for one moment, socks and sandals have actually made a bit of a comeback, and that’s not just with flat sandals either. Yes, we think they pair beautifully with sliders and Birkenstocks, but we’re also seeing crew socks styled with heeled sandals and dresses for a playful take on a dressed-up outfit. Because why not? Fashion is meant to be fun, so why not start with your socks?","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heard enough about socks and want to find your perfect pair of leggings? 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Let us explain; too short, and you’re spending your whole workout nervous about revealing a little too much, but too long, and you’ll feel unsupported and restricted by excess fabric.","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We know shopping for workout shorts can be overwhelming. Considering length, activity, and what’s in trend, it’s no easy feat. But finding your perfect length can be a game changer when it comes to your training, and we won’t judge you if you buy more than one pair of shorts because of it.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Read on to find the best short length for your height, style, and activity with our detailed guide. With all the info you need and advice from our menswear designer, James Redish, you’ll soon feel confident shopping for a pair of shorts.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Inseam On Shorts?","marks":[],"data":{}}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“The inseam of your shorts is the length of the inside leg from the rise seam (crotch) to the hem.” says our menswear designer, James Redish. ","marks":[],"data":{}}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Often measured in inches, it’s a key sizing measurement that will determine which pair of shorts you’ll end up buying.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Most of us have heard of the rule ‘shorts should be 2 inches above the knee’, but with fashion trends constantly changing, this might be as outdated as skinny jeans and ankle socks. In recent years, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-are-hoochie-daddy-shorts"},"content":[{"nodeType":"text","value":"hoochie daddy shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" have taken centre stage, gaining notoriety for being shorter than short, while social media has helped the resurgence of old-school basketball shorts. So, finding the perfect short length for you just isn’t a one-size-fits-all.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Measure Your Inseam For Shorts","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6KMzp6pmbdHd6mLcvQJhT9","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To find out what your perfect inseam is, find a pair of shorts (workout or otherwise) that fit you well length-wise. Take them off, lay them down, and measure the distance between the crotch and the bottom of the inner leg. This will give you your preferred inseam.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you don’t have a pair of shorts that you like the length of and you’re finding your shorts are too long for you, try putting them on and rolling them up to the perfect length, then clip them in place and remove the shorts. When off, you can measure the inseam length to capture the desired length.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alternatively, if you feel the shorts you have are too short, you might want to measure the inseam as it is and opt for the next length up.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Length Should My Gym Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The right inseam for you is dependent not just on preference, but also on your height and the activities that you’ll be wearing them for. While some athletic shorts require more range of movement (ROM) and therefore, less fabric, for others, you’ll want slightly more coverage for a comfortable fit. Here are the most common inseam lengths that you’ll find available:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/5-inch/mens"},"content":[{"nodeType":"text","value":"5” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" The shorter of the bunch, 5-inch shorts will generally sit on the upper thigh, making them perfect for running unrestricted and flaunting your quads on ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"leg day","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/7-inch/mens"},"content":[{"nodeType":"text","value":"7” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" One of the most popular lengths, and it’s no wonder why, 7-inch shorts should sit on your mid to lower thigh and are the epitome of versatility - they’re ready for whatever’s on the agenda.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"9” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Dipping into longer territory, 9-inch shorts can sit at or just above the knee, depending on your height. Offering a little more coverage than their shorter counterparts, they are ideal for any gym workout.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"11” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"11-inch shorts are the longest of the bunch and generally sit on or below the knee; this length may be a little restrictive for the gym but will bring style and comfort to rest day.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Find The Right Inseam Length For My Activity","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Running Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A popular inseam length of choice for ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running-shorts/mens"},"content":[{"nodeType":"text","value":"running shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" is 3-4 inches. \"Running benefits having a smaller inseam as it promotes freedom of movement, feels lighter and more breathable due to their being less fabric\" says James Redish. You can afford to go shorter her due to the linear motion you create when running - there’s no deep squatting or bending involved, so you don’t need to worry about the limited fabric stretching or lifting in unwanted places.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’re all about working out in what makes you feel comfortable, so if the thought of short-shorts makes you recoil, why not try 2-in-1 shorts which contain a slightly longer, fitted pair of inner shorts for additional coverage and a little extra support.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2Xrhoc8jSy9OKQovTLJP0l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Length Should My Shorts Be For Working Out?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For generalist gym-goers, 5” and 7” shorts should be your go-to. The ideal all-rounders; these mid-length shorts offer the best of both worlds by keeping most of your leg free, offering freedom of movement and breathability. So you can stay cool as you work up a sweat while remaining comfortably covered.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"Kzimwc63qqsCu2Tp7ZN1T","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Shorts Length Should I Be Wearing For Weightlifting?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shorter shorts such as 5” and 4” are a cult fave for bodybuilding and weightlifting. Think back to the golden era of bodybuilding, and it’s short-shorts and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/stringers/mens"},"content":[{"nodeType":"text","value":"stringers","marks":[],"data":{}}]},{"nodeType":"text","value":" that come to mind. Sitting at the upper thigh, 4” and 5” shorts offer more than just an opportunity to flex your quads. With less fabric sitting around your leg and restricting your movement, it’s easier to reach deeper in your squats and hinge freely during your deadlifts, gains loading.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3L5ox5DbtEYOWVmQHjIoH6","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Shorts Be For HIIT and Hybrid Training?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When it comes to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"nodeType":"text","value":"hybrid training","marks":[],"data":{}}]},{"nodeType":"text","value":", you need to be able to move your body in every twist, jump, and lift at speed, so shorts that support your movement are a no-brainer. That’s why we’d recommend mid-length 5” and 7” shorts, which generally sit at the mid-thigh and allow for unrestricted movement and breathability, while also providing the coverage and support you need to comfortably move from burpee to v-up. Lightweight and moisture-wicking, our 7-inch shorts are exactly what you need to hit your goals.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/2-in-1-shorts/mens"},"content":[{"nodeType":"text","value":"2-in-1 shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" also make a great match for HIIT and functional workouts, thanks to the fitted inner shorts that help keep you supported and covered from every angle as you go set after set.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2TYUiogKW0HpQo1Da4OF9C","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"The Perfect Short Length For Rest Day","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"On rest days, it’s 9” and 11” shorts that take centre stage. The longest of their counterparts, 9” shorts such as ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/jogger-shorts/mens"},"content":[{"nodeType":"text","value":"jogger shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" offer a comfy and relaxed fit that’s perfect for active recovery exercises such as walking, stretching, and lounging. The longer and looser fit gives laid-back vibes, while more spacious pockets allow you to store everything you need for the day ahead.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5AiDZYLohKVMwcr3XyY4Ji","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3mM1KshkgmjOmMlWxp3FXY","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"Your shorts, your style. Wear what feels good to you","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"At the end of the day, the length of your shorts isn’t a big deal—while certain lengths offer advantages for specific sports, the most important thing is choosing what feels best for you. And while it might be important for you to keep up with the trends, they’re changing all the time anyway, so make sure you feel good in the length you opt for. If you’re really not sure on what length of shorts to go for… it never hurts to ask your partner or trusted friend for some advice on what looks best on you.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3FMfzn30UBpnzgmSTtnvr5","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. 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Washing techniques may vary depending on the specific materials and care instructions of each garment. Always refer to the care label on your clothing and, if in doubt, consult a professional for advice.]","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’ve all been there. You walk into the gym, feeling fresh in your newly washed ","nodeType":"text"},{"data":{"uri":"/collections/new-releases/womens"},"content":[{"data":{},"marks":[],"value":"activewear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" that has spent the last two days air-drying. But as you start ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"your warm-up","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", it hits you - the unmistakable, lingering smell of sweat coming from your clothes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why does this keep happening? And why does it happen so often?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We explore why those sweaty smells can be so stubborn, and, more importantly, show you how to keep your workout clothes smelling fresh wash after wash to help your garms bounce back even your most intense workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why Do My Workout Clothes Smell Even After Washing Them?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"We sweat, there’s no avoiding that, but don’t worry, there are a few reasons why workout clothes might hold onto odors even after a good wash:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Synthetic fabrics trap sweat:","nodeType":"text"},{"data":{},"marks":[],"value":" Simply put, performance fabrics do a pretty good job of trapping sweat. This is because the ","nodeType":"text"},{"data":{"uri":"/collections/moisture-wicking-shirts/mens"},"content":[{"data":{},"marks":[],"value":"moisture-wicking garment’s","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" job is to draw moisture away from the skin onto the surface of the fabric, helping to keep you cool and dry as you work. But the downside of this is that this same feature also means that sweat and body oils are drawn into the fabric fibers of your workout clothes, making it tricky to fully remove those bad odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Bacteria and sweat: ","nodeType":"text"},{"data":{},"marks":[],"value":"There’s no nice way around it, when you use workout clothes for their function, over time, bacteria from sweat accumulates on the garments... particularly if they’re not washed properly. Bacteria and oils can cling to the fibres, and if not washed correctly, this trapped bacteria will become noticeable as it will release a bad odour into the air when your body begins to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Washing them incorrectly: ","nodeType":"text"},{"data":{},"marks":[],"value":"The above issues can be exacerbated by washing your workout clothes incorrectly. Using washing detergent that’s not strong enough to remove odors, using the wrong wash cycle (e.g., cotton instead of synthetics), or adding fabric softeners can create a residue on your clothes that actually traps in unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You’re wearing the wrong workout clothes: ","nodeType":"text"},{"data":{},"marks":[],"value":"Not all workout clothes are built for the same purpose! Not all activewear is enhanced with sweat-wicking technology, nor do all performance garments feature lightweight designs. Wearing activewear that’s not lightweight, breathable or moisture-wicking for your ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"high-intensity workouts can result in smelly workout clothes. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The Best Way To Wash Sweaty Workout Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Create a cleaning mixture by combining one part distilled white vinegar with four parts cold water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Immerse your activewear and allow it to soak for 15–30 minutes to loosen sweat and grime.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Once soaked, sort your activewear by color (dark or light) and wash them separately. Avoid mixing in different fabric garments like towels or jeans, and ensure all zippers are closed to prevent snagging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Since most bacteria and grime accumulate on the interior of garments, turn your workout clothes inside out before placing them in the washing machine.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Follow instructions if you have a sport-specific detergent, otherwise, use approximately two teaspoons of detergent for a full load or less for smaller loads to prevent residue buildup.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Select a cold water setting and the gentle cycle as hot water and vigorous spin can agitate your workout clothing, damaging the fibres and shortening their lifespan.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"If you have the option, choose a synthetic cycle with a low spin, which is ideal for washing activewear without causing unnecessary wear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Hang your workout clothes to air-dry on a drying rack and optimally in a well-ventilated area. If you must use a dryer, choose the lowest heat setting possible to avoid fabric damage.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deep Cleaning Advice:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Get The Sweat Smell Out Of Your Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If the smell is still there, it’s time to deep clean your workout gear, and who would’ve guessed that the humble white vinegar bottle in the back of your cupboard would be the key to getting the sweat smell out of your clothes? Follow the below steps to deep clean your workout clothes and eliminate stubborn sweat odors:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prepare a cleaning solution by mixing one part distilled white vinegar with three parts water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Submerge your workout garments (limit to a few items at a time) and let them soak for at least one hour to break down the odor-causing bacteria.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wash your clothes according to the care label instructions, or opt for a cold, gentle cycle as previously mentioned to preserve the fabric’s integrity.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer into the final rinse cycle. Avoid using chlorine bleach; instead, choose an antibacterial sanitizer that won’t harm the fibers of your activewear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nWashing Tips To Remember","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Remember these four important tips to make sure your activewear is washed correctly, every time. If you follow these steps you can ensure your workout clothes will be kept in good shape, and free from sweaty smells.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Avoid ","nodeType":"text"},{"data":{},"marks":[],"value":"leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"7dtKbUp3guIeeFucsirGwa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"1. Avoid leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Workout clothes tend to trap sweat and bacteria more than regular clothes and tossing them straight into the hamper without airing them out is a quick way to increase the bacteria in your clothes, making odors even harder to eliminate later. If you can, hang your clothes up immediately after a workout to allow them to air dry. Open your window or leave the clothes somewhere well-ventilated to help sweat evaporate, minimizing the smell. If you’re in a rush, even laying them out flat rather than stuffing them in the laundry basket can make a big difference in reducing odor buildup.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"2. Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"It might seem like the logical move to add more detergent to tackle strong smells, but using too much can actually make the problem worse. The issue with too much detergent is that it doesn't always rinse out properly which can cause a residue to form over the fibres which trap bacteria and sweat inside, leading to persisting odors. Don’t add more washing detergent than the instructions call for, and for extra odour-fighting power, look for detergents specifically formulated for activewear that help break down oils and bacteria without leaving residue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"3. Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Regular detergent alone isn’t always enough to kill all bacteria, especially in cold water, which is often recommended for washing workout clothes. Adding a laundry sanitizer to the rinse cycle is an easy way to eliminate bacteria without using harsh chemicals like bleach, which can weaken synthetic fibres. Look for sport-specific anti-bacterial sanitizers, and check that they’re safe for non-cotton fabrics. You can use these sanitizers every few washes for a deep clean of your workout clothes to prevent bacteria buildup, meaning fresher-smelling clothes after every workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fabric softeners are often added to laundry to make clothes feel soft and smell fresh, but they’re a no-go for workout gear. Softener products coat fibers with a thin layer of waxy residue that can trap sweat, oils, and bacteria in synthetic fabrics. Over time, this buildup can make odors worse and may also reduce the moisture-wicking properties that keep you cool during workouts. Instead, skip the softener altogether. \n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tips For Preventing Sweaty-Smelling Workout Clothes In The Future","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Maintaining fresh-smelling activewear goes beyond proper washing techniques, in fact, it can all start from the type of deodorant you’re putting on! Here are some future-proof strategies to keep your workout clothes odor-free:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose the right anti-perspirant:","nodeType":"text"},{"data":{},"marks":[],"value":" Opt for an anti-perspirant rather than just deodorant (that only masks smell) as this will help to reduce sweat production, minimizing the moisture that creates odor.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Select appropriate workout attire:","nodeType":"text"},{"data":{},"marks":[],"value":" When choosing moisture-wicking athletic wear, consider the specific demands of your activity. For high-intensity workouts or ","nodeType":"text"},{"data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"data":{},"marks":[],"value":"hot-weather runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", choose lightweight polyester blends with breathable designs over thicker performance fabric, to help keep you cool and dry.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Skip the laundry basket:","nodeType":"text"},{"data":{},"marks":[],"value":" Always air dry your activewear first to maintain fabric integrity and prevent odor retention.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your workout clothes wisely: ","nodeType":"text"},{"data":{},"marks":[],"value":"Invest in high-quality, breathable fabrics with sweat-wicking technologies that facilitate proper ventilation, reducing the buildup of sweat and odor.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5qQPxwNdtlZgReaRy45b3M","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"UwnIi1UmGMhX5zrnicl7s","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Final Thoughts","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Dealing with sweaty-smelling workout clothes doesn’t have to be a constant battle. There’s no need to fear stinky workout clothes even after a thorough wash. By understanding why odors linger, adopting an effective washing routine, and implementing preventative measures, you can ensure your activewear remains fresh and functional. Remember to choose the right fabrics, follow proper washing guidelines, and maintain good hygiene practices. 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Use these core rules to guide every piece of gear you choose. 🏃♀️","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Base Your Outfit On The Weather","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You can’t control the weather, but your clothing should adapt to it. Hot race? You're choosing your lightest fabrics, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/moisture-wicking-shirts"},"content":[{"nodeType":"text","value":"breathable tops","marks":[],"data":{}}]},{"nodeType":"text","value":", and packing your sunglasses and hydration vest. Cold and windy? Layer up with baselayers and a mid-layer that traps warmth without weighing you down. Rainy forecast? Waterproof or water-resistant outer layers are non-negotiable. If you’re braving winter runs, you might want to add running gloves and a hat to keep your extremities covered.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Fit & Comfort Over Style","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fashion points don’t help at mile 20. Avoid baggy or tight pieces that rub. Test every top, bottom, and sock in training, and if it chafes in practice, it’ll ruin race day. Prioritize moisture-wicking fabrics and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/seamless"},"content":[{"nodeType":"text","value":"seamless designs","marks":[],"data":{}}]},{"nodeType":"text","value":" to minimise discomfort and distraction. And look for running-specific clothing as they’re designed with technical fabrics that save your skin from friction and overheating.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Test Before Race Day","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Never try a new outfit on race day. Every marathon outfit should be mentally logged in long training runs for whether it causes friction, traps sweat, or limits movement. Specific design details might work for others but not you (e.g., loose ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running-shorts"},"content":[{"nodeType":"text","value":"running shorts","marks":[],"data":{}}]},{"nodeType":"text","value":"), so make a note and adjust your marathon wardrobe well before the starting line.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Layer Smart","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s not just a case of throwing on a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/hoodies"},"content":[{"nodeType":"text","value":"hoodie","marks":[],"data":{}}]},{"nodeType":"text","value":" to keep you warm; marathon layering requires strategy. Many runners strip layers at the start line and end up carrying them for 26 miles or saying goodbye to a really nice jacket. Choose removable pieces or clothing that can perform across temperatures or plan to discard them to a friend on the sidelines a few miles in after you’ve warmed up. Something like a lightweight, packable ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running-jackets"},"content":[{"nodeType":"text","value":"windbreaker","marks":[],"data":{}}]},{"nodeType":"text","value":" is far better than cotton that soaks sweat and adds weight. Save the cozy sweatshirts for post-race.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Hydration & Essentials","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether it’s a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/half-marathon-training-plan"},"content":[{"nodeType":"text","value":"half-marathon","marks":[],"data":{}}]},{"nodeType":"text","value":" or the full stint, chances are you’re not going to be running it without anything on you. You’ll want pockets to hold your gels, a hydration vest for long training runs (or even for race day), and small accessories like sunglasses or gloves to make the race manageable. Don’t compromise mobility for convenience, and make sure you’ve got the room to store the stuff you wish you had at mile 10.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3zL0CgSJHISfXkw5tHzj0N","type":"Entry","createdAt":"2026-03-05T16:07:13.413Z","updatedAt":"2026-03-05T16:07:13.413Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Your Race Day Wardrobe by Weather","title":"Your Race Day Wardrobe by Weather","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"LZO6o6NzGd5poC1XUnBm2","type":"Entry","createdAt":"2026-03-05T15:58:12.171Z","updatedAt":"2026-03-10T09:21:30.688Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":22,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Hot & Sunny","headerContent":"Hot & Sunny","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"nodeType":"text","value":"Running a summer marathon","marks":[],"data":{}}]},{"nodeType":"text","value":" or on an unexpectedly warm day? Be aware that heat changes the race, and there are some extra considerations to prevent overheating. Your heart rate climbs faster, and your sweat rate doubles in the heat, so the wrong fabrics will weigh you down by mile 8 if you’re not careful.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The goal is to stay cool, protect your skin, and avoid overheating. One too many layers can have you feeling ill under the heat, but too few can possibly expose you to heat stroke and sunburn, especially if you’re not used to training under the sun*.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Airflow should be the priority. Think technical fabrics that pull sweat away from your skin, not just sit there soaking you.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here’s your list for a hot-weather marathon:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lightweight tanks or very thin seamless t-shirts that don’t cling when soaked","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Breathable shorts that won’t ride up once you start sweating","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lightweight, supportive sports bra that won’t irritate you at the band when salt builds up","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sweat-wicking cap or visor and UV-protective sunglasses","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Minimal layers with zero bulk to reduce friction under the arms and between the thighs","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"*Heat-related","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" issues are one of the most common issues at races, with various events accounting them for 20-30% of medical encounters.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1c3J1ZiwlpX7hROGHhpJjR","type":"Entry","createdAt":"2026-03-05T15:59:20.287Z","updatedAt":"2026-03-05T15:59:20.287Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Cool & Windy","headerContent":"Cool & Windy","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is the trickiest one. You feel cold standing still, then overdressed by mile 3. Wind strips heat fast, especially on open roads or bridges, and once your core temperature drops, it’s hard to claw it back. But most runners don’t make the mistake of not wearing enough; it’s usually panic-layering at the start line.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The key is to dress for how you’ll feel 20 minutes in, not while waiting in the corral. If your hands are slightly cold before the gun goes off, that’s okay at this temperature. Focus on insulation without creating any unnecessary bulk; you’re really just trying to protect from wind chill, not layer up for the long run.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here’s your list for a cool, windy marathon:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Long sleeve technical top that blocks wind but still breathes","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lightweight baselayer if temperatures are genuinely low","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Leggings or half tights, depending on personal preference and temp","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Optional arm sleeves you can roll down as you warm up","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Thin gloves if it’s below 8 to 10 degrees, especially for early starts","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re unsure, go slightly lighter than you think. You should never feel cozy before a marathon. You should feel ready to move.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3FWTJJJ6yH7haHrZ1GOyw5","type":"Entry","createdAt":"2026-03-05T15:59:55.602Z","updatedAt":"2026-03-05T15:59:55.602Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Rainy or Unpredictable","headerContent":"Rainy or Unpredictable","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Rain is an annoying condition to run in; your clothes get soggy, your vision gets blurred, and you might have to step more carefully to avoid slipping. Once clothing gets soaked, it gets heavy, rubs the skin more, and lowers your body temperature. The goal here is to have water resistance, not staying bone dry. You’re going to get wet. The question is whether your gear can handle it.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s worth investing in technical fabrics that still perform when wet. Cheaper fabrics don’t hold up well under moisture, and after a long run, that damp fabric can cause inner thigh chafing, or on the extreme side, bleeding nipples.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here’s your list for a rainy marathon:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Water-resistant, lightweight jacket that won’t trap heat","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sweat-wicking top underneath, never cotton","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shorts or tights you’ve tested in the rain before","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lightweight cap to keep rain out of your eyes","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Technical socks that won’t hold turn swampy once soaked","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Test your wet-weather kit in training at least once. Rain exposes weaknesses in clothing quickly.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4XodB0k6WmOvu7K83JkKZo","type":"Entry","createdAt":"2026-03-05T16:07:09.909Z","updatedAt":"2026-03-05T16:07:09.909Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Winter Races","headerContent":"Winter Races","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cold race mornings can trick you into overdressing. The danger isn’t just feeling cold; it’s sweating too much early and then freezing later when pace drops or wind hits, and your sweat turns cold. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"Winter marathons","marks":[],"data":{}}]},{"nodeType":"text","value":" require smart layering that starts with close-fitting gear that traps warmth without ballooning in the wind and ruining your aerodynamics.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think thin layers that work together, not one thick piece doing all the work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here’s your winter marathon kit:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fitted thermal baselayer to regulate heat","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Long sleeve technical top over it (e.g 1/4 zip mid-layer)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Insulated or brushed leggings/running tights","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Gloves and possibly a headband or beanie, depending on the temperature","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Neck gaiter if the wind chill is significant","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You should feel slightly underdressed at the start. Once your heart rate climbs, your clothing should feel just right.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Should I Wear The Same Clothes For Marathon Training?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Short answer: mostly yes, but not always.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your marathon outfit shouldn’t appear for the first time on race morning. Every piece of clothing you plan to wear on race day should be tested during training. Long runs are where you find out if a waistband rubs, if socks slip, or if a top turns into sandpaper once it’s soaked with sweat. Those small irritations become huge after 30 kilometres.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That said, not every run requires your full race kit. Different training sessions place different demands on your body, and your clothing should match the job.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Long Runs: Dress Like It’s Race Day","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your weekly long run is the dress rehearsal. This is where you test your marathon outfit properly.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wear the same shorts or leggings you’re planning to race in. Test the socks. Use the same sports bra, the same hydration vest, even the same hat if you plan to wear one. If something is going to chafe, bounce, or feel restrictive, a two-hour run will expose it.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Long runs are also where you practice carrying fuel. If your shorts or tights don’t have enough pockets for gels or the placement is off, you’ll find out quickly.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Easy Runs: Comfort and Rotation","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Easy runs are where your everyday training gear comes in. You don’t need your exact marathon outfit here. In fact, rotating clothing helps prevent wear and tear on the pieces you’re saving for race day.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is where comfort matters most. Soft fabrics, relaxed fits, and gear you barely notice once you start moving. Nothing should feel restrictive or distracting when the goal is simply getting miles in your legs.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use these runs to rotate different tops, shorts, and socks so your race kit stays in good condition.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tempo Runs and Intervals: Lightweight and Secure","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Faster sessions change how clothing behaves because when your pace increases, loose-fitting gear starts bouncing, and heavy fabrics trap heat.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For workouts like tempo runs, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/running-track"},"content":[{"nodeType":"text","value":"track sessions","marks":[],"data":{}}]},{"nodeType":"text","value":", or hill repeats, a lot of runners prefer lighter and slightly more fitted gear. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/compression-fit-shorts/mens"},"content":[{"nodeType":"text","value":"Compression shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", tighter leggings, or streamlined tops help reduce movement and keep everything in place while you push the pace. Others actually prefer looser shorts for speed sessions for the most airflow and freedom of movement. These sessions are all about efficiency, so the less you’re adjusting your clothing mid-rep, the better.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Accessories & Race Day Essentials","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shoes are obvious, but accessories make or break the day. Hydration vests, running belts, gels, arm sleeves, and caps are all tools for storage and convenience. Even socks deserve attention, and the best for running are technical running socks designed with padding to reduce blisters, especially over 20 miles. Sunglasses and hats protect you, while gloves can be essential for early-morning or winter races. Treat every accessory as a performance decision, not an add-on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1Nok29FAKZp4tgKZwaxSEx","type":"Entry","createdAt":"2026-03-06T10:40:08.599Z","updatedAt":"2026-03-06T10:40:08.599Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"en-US"},"fields":{"contentfulLabel":"Accessories & Race Day Kit","linkText":"Shop now","linkSlug":"/collections/accessories","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"54SdVggEuGxVaQQP9LRdoH","type":"Entry","createdAt":"2026-03-06T10:40:03.290Z","updatedAt":"2026-03-06T10:40:03.290Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"en-US"},"fields":{"contentfulLabel":"Accessories & Race Day Kit","productHandles":"gymshark-running-elite-crew-sock-single-socks-i1c4o-ybtx,gymshark-running-hydration-vest-other-black-ss25,gymshark-ponytail-cap-scandi-pink-ss24"}}]}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Post-Race Clothes for Comfort & Recovery","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once the finish line is behind you, switch out sweaty clothing immediately. Recovery tops, soft","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/leggings/womens"},"content":[{"nodeType":"text","value":" leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", and dry ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/socks"},"content":[{"nodeType":"text","value":"socks ","marks":[],"data":{}}]},{"nodeType":"text","value":"aren’t just comfortable; they also help prevent post-race chills and speed up muscle recovery. 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These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"67WkHMrc3XNibJbSeXwHhN","type":"Asset","createdAt":"2025-01-10T15:22:35.492Z","updatedAt":"2025-01-10T15:22:35.492Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Upper Glute Exercises - Mobile","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/67WkHMrc3XNibJbSeXwHhN/ffead572338f627367f3ee894f11c295/upper-glutes-mobile.jpg","details":{"size":190943,"image":{"width":800,"height":800}},"fileName":"upper-glutes-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Muscles Make Up The Upper Glutes?","The 5 Best Upper Glute Exercises","Tips For How To Build Your Upper Glutes","Why Target The Upper Glutes?","FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hip thrusts may be the GOAT of glute exercises to build bulk, shape, and size on your butt, but if you want to make your behind look as full and evenly developed as Whitney in her ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/adapt/womens"},"content":[{"nodeType":"text","value":"animal adapt leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", then you’ll want to listen up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many glute workouts focus on building the glute max–and as the largest, most powerful muscle of the glutes, it makes sense as a direct route to building strength, size and power.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve been working away at your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-lower-glute-exercises"},"content":[{"nodeType":"text","value":"lower glute exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" for a while, you might notice your butt building in size. But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"nodeType":"text","value":"Gymshark 66","marks":[],"data":{}}]},{"nodeType":"text","value":"… Our free global fitness challenge will change your life in just 66 days).","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fenato, R.R., Araujo, A.C.F. and Guimarães, A.T.B. (2021). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"nodeType":"text","value":"Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). 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It feels hard (and it should, as you’ll likely be running in zones 4 or 5), but over time, you’ll adjust to the speed and find you can sustain a faster pace for longer with less fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“You need to get used to running at a high intensity. This means that when it comes to race day, it’s not going to be such a shock on the body, as you’ve already got used to running at that faster pace.”","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coach Jonny explains, who has helped train clients prepare for long-distance races.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Intervals are beneficial for both beginners and experienced runners. There are a number of structures you can use to perform your intervals, either on the running machine, out on the track, or on the road (more on that later).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4ppX8rhS2B7wTREFxajGGH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Types Of Interval Running Workouts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"intensity","nodeType":"text"},{"data":{},"marks":[],"value":"’–which is manipulated by the following variables:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The distance of the intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The duration of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The number of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple right? Here’s where things get a little more complicated but bear with us.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Secondly, there are several interval frameworks you can use to program your interval session. 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These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. 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However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. 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Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. 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Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). 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Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. 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(2017). ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0033062017300488"},"content":[{"data":{},"marks":[],"value":"Running as a Key Lifestyle Medicine for Longevity","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/"},"content":[{"data":{},"marks":[],"value":"Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Xiao, W., Soh, K.G., Wazir, M.R.W.N., Talib, O., Bai, X., Bu, T., Sun, H., Popovic, S., Masanovic, B. and Gardasevic, J. (2021). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34552511/"},"content":[{"data":{},"marks":[],"value":"Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? 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It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. 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All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). 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Speed runs, intervals, and tempo work help improve efficiency and pac,e but always follow with recovery so your body adapts. These sessions help improve efficiency, pacing awareness, and confidence, without overwhelming your recovery.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Follows the 10 to 15 percent mileage increase rule","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Weekly distance only increases by around 10 to 15 percent. This slow build is key for ","nodeType":"text"},{"data":{"uri":"/blog/article/running-tips-for-beginners"},"content":[{"data":{},"marks":[],"value":"beginner progress","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". It gives your muscles, tendons, and joints time to adapt, helping you stay injury-free and actually show up to every run feeling ready, not worn out [4]. If a week ever feels like too much, it’s okay to have a break and repeat it before moving on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Put together, this structure keeps training balanced. Easy runs build the base. Long runs improve endurance. Faster sessions add strength and confidence. Recovery ties it all together. The result is a plan that feels challenging in the right places, manageable overall, and realistic alongside work, life, and everything else you have going on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4 Reminders For Your First 10K Run","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Training for your first 10K comes with a few moments that can feel confusing or even discouraging if you are not expecting them. Don’t give up, just remember:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1. That mental jump around weeks 5–6 is completely normal: ","nodeType":"text"},{"data":{},"marks":[],"value":"This is usually the point where the long runs start creeping past your comfort zone. Physically, you are capable. Mentally, it can feel like a stretch. Motivation dips, runs feel heavier, and doubts that you can keep on running pop up. But that doesn’t mean you're failing; it means your body and brain are adapting to longer time on your feet. Stick with it. Breaking through these barriers is often where confidence is built.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“Hitting the wall happens to every runner at some stage. When it gets mentally tough, remind yourself why you signed up and how far you’ve already come.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on the kilometre you’re in, not the ones ahead. Break the race into small, manageable sections.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Use distractions to your advantage! Cast your mind elsewhere, take in the sights aroudn you, soak up the atmoshphere, the crowds cheering and let their energy carry you. Sometimes distraction is the best mental strategy.","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"\" -","nodeType":"text"},{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":" Gary Culligan*, Long-Distance Runner","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. Your longest run does not need to hit a full 10K: ","nodeType":"text"},{"data":{},"marks":[],"value":"A common beginner worry is thinking you need to run the full distance in training before race day. You do not. Most plans peak at around 8 to 9 km towards the end of your training. Race-day adrenaline, crowd energy, and a fresh taper will carry you the rest of the way","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3. Treadmill and outdoor runs are both valid:","nodeType":"text"},{"data":{},"marks":[],"value":" Outdoor runs help you get used to pacing, terrain, and changing conditions. ","nodeType":"text"},{"data":{"uri":"/blog/article/treadmill-workouts"},"content":[{"data":{},"marks":[],"value":"Treadmill runs ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"offer consistency, controlled pacing, and weather-proof convenience. Mixing both is often the most realistic option, especially around work, travel, or darker evenings. What matters is showing up, not where you run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4. Adjusting around work and life is part of the plan:","nodeType":"text"},{"data":{},"marks":[],"value":" Missed a run because life happened? That is normal. Swap days around, shorten a session, or repeat a week if needed. Consistency over time beats forcing perfection every single week. Training should fit into your life, not take over it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How Long Does It Take To Train For A 10K?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"For most beginners, training for a 10K takes ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"around 8 to 10 weeks","nodeType":"text"},{"data":{},"marks":[],"value":". That timeline gives your body enough time to build endurance gradually without rushing the process.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you already run 5K comfortably, you will likely feel ready closer to the 8-week mark. If you are newer to running or coming back after a break, leaning towards 10 weeks allows for a steadier build and better recovery.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running a little, often, is far more effective than going all-out once or twice a week. Easy runs build your aerobic base, strengthen muscles and joints, and make running feel more sustainable. Speed and intensity tend to come later and shouldn’t be rushed.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on running without stopping and racking up the miles. Over time, you’ll notice you feel less breathless at the same pace you were running before. These small wins add up quickly and keep momentum going long before race day arrives.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is A Good 10K Time For A Beginner?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A good time 10K time for a beginner is one where you finish feeling proud, not broken. You might have a goal time in mind, but for your first double-digit run, finish times vary.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Most beginner 10K runners finish somewhere between ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"60 and 90 minutes","nodeType":"text"},{"data":{},"marks":[],"value":", depending on experience, fitness, terrain, and any stop or walk breaks.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your first 10K, whether that’s a race or a run, is about learning what it’s like to cover the distance comfortably and finishing injury-free.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Plenty of runners walk parts of their first 10k or slow down to a shuffle, which can make the race feel more manageable when fatigue kicks in and help you regain some speed later on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Don’t focus on how fast people around you are running; comparison can steal your confidence. Someone else’s time doesn’t reflect on your own effort or journey to get here. Focus on your own progress, your own training, and how far you have come.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your first 10k is about building the belief that you can run longer distances. Once you know you can run 10 km, your running confidence will skyrocket. 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Spending a few minutes focusing on your run, visualising your route, hyping yourself up, or setting a mini goal can make a surprisingly big difference in how you feel when you step out.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"74doHuhrgWbr2i0JTysNdu","type":"Entry","createdAt":"2026-02-23T09:50:31.115Z","updatedAt":"2026-02-23T09:50:31.115Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Use the Run-Walk Method","headerContent":"Use the Run-Walk Method","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why it works:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For beginners, 10K can feel intimidating. Breaking it into run-walk intervals helps you cover the distance without burning out, which is great for early days when you want to suss what that distance feels like. It also lowers injury risk and keeps morale high.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to start:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Begin with a 3-minute run followed by 1 minute of walking. As your endurance grows, move to 5:1 or longer periods of running until you can comfortably go continuous.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Don’t feel pressured to skip walking breaks just because everyone else runs straight through.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5d2aYypQMTU59Q8Dyo2a34","type":"Entry","createdAt":"2026-02-23T09:51:14.925Z","updatedAt":"2026-02-23T09:51:14.925Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Don’t Start Off Too Fast","headerContent":"Don’t Start Off Too Fast","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Beginners’ common mistake:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" the excitement, anticipation, or adrenaline can make you start way too quickly and end up sprinting the first kilometre. But a speedy start usually means fading fast around halfway.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pacing guidance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Aim for a conversational pace. If you can’t chat lightly, you’re probably pushing too hard.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"RPE explained:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Your Rate of Perceived Exertion (RPE) should be around 3–4/10 for easy runs. 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Even 15–20 minutes of simple, targeted work a few times per week makes a difference in endurance, injury prevention, and stride [8].","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4wC4jnNi0s2R3bgfBAR26s","type":"Entry","createdAt":"2026-02-23T09:58:47.180Z","updatedAt":"2026-02-23T09:58:47.180Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Choose The Right Gear & Shoes","headerContent":"Choose The Right Gear & Shoes","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Weather-ready:","nodeType":"text"},{"data":{},"marks":[],"value":" Choose lightweight layers for warmth in ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"data":{},"marks":[],"value":"colder months ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"and moisture-wicking fabrics for ","nodeType":"text"},{"data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"data":{},"marks":[],"value":"summer runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A lightweight ","nodeType":"text"},{"data":{"uri":"/collections/running-jackets/womens"},"content":[{"data":{},"marks":[],"value":"jacket ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"or vest can make early morning runs more enjoyable, and look for reflective details for running in low-light conditions.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running shoes:","nodeType":"text"},{"data":{},"marks":[],"value":" Not every shoe on the market will offer what you need. Visit a running store for a gait analysis to find the right support. Your running shoes should feel snug but not restrictive, and you should always try them out on shorter runs for comfort first.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Comfort extras:","nodeType":"text"},{"data":{},"marks":[],"value":" Pockets, zippers, and reflective elements aren’t just style; they make running longer distances more convenient and safer.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"HhH9koWp90gf21OqI0NVj","type":"Entry","createdAt":"2026-01-15T15:42:23.782Z","updatedAt":"2026-01-15T15:42:23.782Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"en-US"},"fields":{"contentfulLabel":"Shop Running","title":"Running Clothes","linkText":"Shop now","linkSlug":"/collections/running","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1aJ0nCEqR7Se3p3wL5xtsh","type":"Entry","createdAt":"2026-01-15T15:40:14.310Z","updatedAt":"2026-02-18T09:22:33.246Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"en-US"},"fields":{"contentfulLabel":"Running mens","productHandles":"gymshark-running-4-2in1-shorts-shorts-blue-aw25-1,gymshark-running-tank-sleeveless-tops-black-aw25,gymshark-running-t-shirt-ss-tops-blue-aw25-1"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1TNYIKvc3g8Kc9g9ZSTaJz","type":"Entry","createdAt":"2026-01-15T15:42:16.878Z","updatedAt":"2026-01-15T15:42:16.878Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"en-US"},"fields":{"contentfulLabel":"Running womens","productHandles":"gymshark-running-2-in-1-shorts-shorts-blue-aw25,gymshark-energised-seamless-leggings-leggings-1,gymshark-high-support-v-neck-sports-bra-sports-bras-blue-aw25"}}]}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Nutrition For 10K Beginners","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Eating well is one of the best things you can do for your training and recovery. Carbohydrates, for instance, play a key role in replenishing glycogen stores, which fuel longer runs and support performance [10]. How you fuel yourself before, during, and after a run has a huge impact on your performance, but it can be easy to go too heavy with your breakfast or not refuel properly after the race. Here’s how to get it right:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Race lead-up: ","nodeType":"text"},{"data":{},"marks":[],"value":"“In the days before race day, stay well hydrated and consider adding electrolytes. Focus on complex carbohydrates to help increase glycogen stores and keep energy levels topped up,\" our resident marathon coach, Gary, tells us.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pre-run fuel:","nodeType":"text"},{"data":{},"marks":[],"value":" Opt for easily digestible carbs 30–60 minutes before a run. Think of a banana, a slice of toast with nut butter, or a small bowl of oatmeal. 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These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"67WkHMrc3XNibJbSeXwHhN","type":"Asset","createdAt":"2025-01-10T15:22:35.492Z","updatedAt":"2025-01-10T15:22:35.492Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Upper Glute Exercises - Mobile","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/67WkHMrc3XNibJbSeXwHhN/ffead572338f627367f3ee894f11c295/upper-glutes-mobile.jpg","details":{"size":190943,"image":{"width":800,"height":800}},"fileName":"upper-glutes-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Muscles Make Up The Upper Glutes?","The 5 Best Upper Glute Exercises","Tips For How To Build Your Upper Glutes","Why Target The Upper Glutes?","FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hip thrusts may be the GOAT of glute exercises to build bulk, shape, and size on your butt, but if you want to make your behind look as full and evenly developed as Whitney in her ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/adapt/womens"},"content":[{"nodeType":"text","value":"animal adapt leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", then you’ll want to listen up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many glute workouts focus on building the glute max–and as the largest, most powerful muscle of the glutes, it makes sense as a direct route to building strength, size and power.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve been working away at your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-lower-glute-exercises"},"content":[{"nodeType":"text","value":"lower glute exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" for a while, you might notice your butt building in size. But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? 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","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". 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For many of us, the bulk of our runs are ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"steady and continuous","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". And while these types of runs are great for building stamina and rightly deserve their place in any long-distance running plan, if it’s speed you’re after, then you need to add a little speedwork into the mix, too.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’re talking about ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"interval running:","nodeType":"text"},{"data":{},"marks":[],"value":" A proven training method that helps improve your speed across any distance by alternating between running fast for short periods of time and active recovery [1,2]. This method of training is hard, but the reward is worth it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, if you’ve heard of interval running before but aren’t sure how to implement it into your training or need a full rundown of the method from start to finish (excuse the pun), we’ve got you covered. We’re going to tell you everything you need to know, along with expert insight and advice from Running Coach and Personal Trainer, Jonny Hammond, who specializes in coaching athletes of all levels preparing for marathons, Ironman’s, and hybrid competitions like ","nodeType":"text"},{"data":{"uri":"blog/article/what-is-hyrox"},"content":[{"data":{},"marks":[],"value":"Hyrox","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Get ready for the running method that will have you going out hard, recovering fast, and repeating–again and again and again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Ready to run? ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"From ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shirts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"running shirts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" to chafe-free ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shorts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" and ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-leggings"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":"- we’ve got the running gear you need to keep the pace up, no matter the weather or how tough the run gets.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6Gy3JESOK4ssCUC9PZGakY","type":"Entry","createdAt":"2024-12-27T09:48:52.047Z","updatedAt":"2025-01-06T10:54:12.893Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Running","buttonOneLabel":"Shop Women’s Running","buttonOneLink":"/collections/running/womens","buttonOneVariant":"primary","buttonTwoLabel":"Shop Men’s Running","buttonTwoLink":"/collections/running/mens","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is Interval Running?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are a form of speed work running that involves dividing your run into segments of hard effort with periods of recovery.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: If you’re looking to run faster over a certain distance, you need to include interval runs in your weekly program.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"During an interval run, you push yourself to run at a faster pace than you normally would. It feels hard (and it should, as you’ll likely be running in zones 4 or 5), but over time, you’ll adjust to the speed and find you can sustain a faster pace for longer with less fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“You need to get used to running at a high intensity. This means that when it comes to race day, it’s not going to be such a shock on the body, as you’ve already got used to running at that faster pace.”","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coach Jonny explains, who has helped train clients prepare for long-distance races.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Intervals are beneficial for both beginners and experienced runners. There are a number of structures you can use to perform your intervals, either on the running machine, out on the track, or on the road (more on that later).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4ppX8rhS2B7wTREFxajGGH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Types Of Interval Running Workouts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"intensity","nodeType":"text"},{"data":{},"marks":[],"value":"’–which is manipulated by the following variables:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The distance of the intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The duration of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The number of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple right? Here’s where things get a little more complicated but bear with us.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Secondly, there are several interval frameworks you can use to program your interval session. On a running program, you’ll often use a combination of interval running frameworks, alternating between different types week on week or every couple of weeks to help you reach your goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6bJmOV5ZPcPUT3GzCDEgnO","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Do Interval Running","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ok, so you’ve decided on the type of interval running workout you want to do–or you’ve taken the easy option and chosen one from the ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (we wouldn’t blame you… why do the programming yourself when one of our ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-lifting-club"},"content":[{"data":{},"marks":[],"value":"Lifting Club","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" coaches could do it for you?).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever interval run you are following, you should set your interval run workout out like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 1: Warm Up","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are hard, so it is very important to warm up properly to raise your heart rate and hit your target pace from the outset. Start with a light jog for 10 minutes to raise your heart rate. Then, perform some ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"dynamic stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to loosen and activate your muscles, such as lunges, pogo jumps, and high knees.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try: ","nodeType":"text"},{"data":{"uri":"/blog/article/stretches-every-runner-should-be-doing-to-avoid-injury"},"content":[{"data":{},"marks":[],"value":"6 Stretches Every Runner Should Be Doing To Avoid Injury","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 2: Work Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now it’s time to begin your interval run: First up, work intervals. These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. This should be an easy effort jog for 5 or 10 minutes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Should I Do In Between Work Intervals?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are a few different approaches to recovery periods. These are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Stand","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stopping entirely is not the recommended interval rest period–however, if you’re doing very fast, intense intervals and only have a short rest period, you may, at times, need to stop and catch your breath before starting the next interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Walk","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for short intervals, working on your top speed when you require full phosphocreatine stores (the energy that fuels short bursts of intense effort) to help you push to your best effort. ‘If you’re a beginner, this might be a suitable recovery interval, allowing you to catch your breath while while the muscles’ supply of phosphocreatine replenishes’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Easy Jog","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘If you’re an intermediate to advanced runner, I will almost always program an active recovery interval, such a jog’, shares Jonny. However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. When starting this method, you could always mix some walking and running recovery intervals into your run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Tips From A Coach","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running coach, Jonny Hammond, shares some of his top tips for interval runs:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Always warm up properly: ","nodeType":"text"},{"data":{},"marks":[],"value":"To reduce the risk of injury, prepare your cardiovascular system, and increase blood flow to the muscles, make sure you take sufficient time at the start of your session to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your setting carefully:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re a beginner, running on a treadmill makes it much easier to track your intervals and switch between rest and recovery. Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. This could be done by increasing the duration of the work interval, decreasing the rest interval, increasing the number of intervals, or increasing your sprint speed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Don’t overdo it:","nodeType":"text"},{"data":{},"marks":[],"value":" Always follow the 80/20 rule, where 80% of your weekly training volume is ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and only 20% is interval running. Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). After your interval run, consume a combination of protein and carbohydrates to replenish energy and repair muscle tissue.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5ANgPi1iRtCKrZ1YOtYtsR","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Workout Examples","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Beginner Interval Run workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to interval running, the key is not to overcomplicate your interval running workouts. For example, picking a sprint interval would see you run hard for a specific amount of time (or distance), and pair it with a recovery period, such as a walk, to allow you to catch your breathe and reduce your heart rate. For example:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": 1-minute run, 1-minute brisk walk. Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Marathon Training Interval Run Workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A popular interval method used for training for longer distance races such as marathons is Yasso 800s. This interval run workout helps runners become better at pacing themselves as they run 800m intervals at a pace close to their goal marathon pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yasso 800s interval run looks like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": Run 800 meters (2 laps around a track) at your target race pace (e.g., 3 minutes for a 3-hour marathon goal). Jog or walk for a set recovery time (usually 400 meters or about 2-3 minutes). Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"4h2xmS0kvGT1R8xobwpaP8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Learn To Run Faster, By Running Faster","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you think intervals are easy, think again. In order to get something out of interval training, you need to push yourself hard. Pushing yourself into your max effort is uncomfortable–in fact, hybrid trainer ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/lucydavis_fit/?hl=en"},"content":[{"data":{},"marks":[],"value":"Lucy Davis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" goes as far as to say that she often dreads her interval runs. But with interval running, you will really get out what you put in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Jonny, “Every fit and healthy individual should be doing interval training–whether you’re a beginner or an advanced athlete.” Not only do they help towards the 75 minutes of vigorous-intensity exercise outlined in the Physical Activity Guidelines (","nodeType":"text"},{"data":{"uri":"https://www.who.int/initiatives/behealthy/physical-activity"},"content":[{"data":{},"marks":[],"value":"WHO","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), but they’re great for improving your cardio fitness and speed. By pushing yourself to run at a faster pace than you normally would for a short period of time, you’ll gradually be able to sustain the pace for longer with less fatigue–helping you to ultimately run faster.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever your goal, whatever your distance, interval running could be the key to accelerating the pace of your runs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Just a heads up: Interval running is an intense form of physical activity that puts a lot of strain on the body. 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The official Hyrox website can be found at ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"www.hyrox.com","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ready? Let's hit the ground running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hyrox?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: this fitness trend is a style of ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Hybrid Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":". Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporating some easy runs into your training (","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2 training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"What You'll Find In This Article:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"38kAZs0lMWW6moAA9iUnge","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. 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All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. 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Only you know what’s realistic for where you’are at, and this way you can adjust expectations before race day and avoid starting faster than you can sustain.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Target pace isn’t about being overly optimistic; it’s about choosing a speed you can commit to when fatigue, terrain, and race-day conditions start to test it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1GHkRJ4eeLYRkZvIivdkSL","type":"Entry","createdAt":"2026-02-16T11:12:59.552Z","updatedAt":"2026-02-16T11:12:59.552Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"What Factors Can Affect Your Running Pace?","title":"What Factors Can Affect Your Running Pace?","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1yppB3D62y44BEqU1KSu4q","type":"Entry","createdAt":"2026-02-16T10:59:25.736Z","updatedAt":"2026-02-16T10:59:29.460Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Weather","headerContent":"Weather","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Even with a solid pacing plan, some days won’t line up neatly with the numbers you’d planned in your head. Running in unfamiliar conditions can change how a given pace feels, and adjusting to that is part of racing well.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The weather ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"is one of the most unpredictable factors on race day, as the forecast can often throw curveballs. Heat, humidity, wind, and rain all increase effort at the same pace. 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Uphill sections can naturally slow the pace, while downhill stretches can tempt you to override if you’re not careful, which can place high impact on the joints and increase injury risk. If you’re used to flat routes, these changes can make the same pace feel harder, so effort-based pacing is often more reliable than chasing exact splits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7cOtWcKzqcQpzh3Iiuq15q","type":"Entry","createdAt":"2026-02-16T11:11:22.691Z","updatedAt":"2026-02-16T11:11:22.691Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Altitude","headerContent":"Altitude","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Higher altitudes can also slow you down. Running at elevation reduces the amount of oxygen available to working muscles. This means your usual paces can feel harder, even when breathing and form are controlled. 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Even mild dehydration increases heart rate and perceived effort, while inadequate carbohydrate intake limits your body’s ability to maintain intensity. Pre-load with electrolytes 90-120 minutes before the race, take regular sips of water (don’t wait till you get thirsty), and refuel during the run with 30–60g of carbs (e.g., gels) per hour to prevent glycogen stores from depleting. 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A lot can happen over the course of a race, especially marathons, and trying to hold that single number (just 41km's left!) in your head rarely works.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Breaking your race into sections where your pace varies gives you something to manage when adrenaline spikes, doubt, or fatigue creeps in. 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Take a moment to check how you actually feel. If your breathing is steady and your stride still feels smooth, let it run for a bit and review it at the next marker rather than reacting instantly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re behind pace, resist the urge to surge sharply. Trying to claw time back all at once usually costs more later. 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","marks":[],"data":{}},{"nodeType":"text","value":"9:39 per mile","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"76fit3xer6CQ70UbQrRxag","type":"Entry","createdAt":"2026-02-16T11:30:10.928Z","updatedAt":"2026-02-16T11:30:10.928Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"What pace is an under-2-hour half-marathon?","headerContent":"What pace is an under-2-hour half-marathon?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You’re looking at averaging ","marks":[],"data":{}},{"nodeType":"text","value":"5:41 per 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Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}}],"metaTitle":"The Best Upper Glute Workout","metaDescription":"Seeking that 'top shelf' butt shape? 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But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"nodeType":"text","value":"Gymshark 66","marks":[],"data":{}}]},{"nodeType":"text","value":"… Our free global fitness challenge will change your life in just 66 days).","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fenato, R.R., Araujo, A.C.F. and Guimarães, A.T.B. (2021). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"nodeType":"text","value":"Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). 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It feels hard (and it should, as you’ll likely be running in zones 4 or 5), but over time, you’ll adjust to the speed and find you can sustain a faster pace for longer with less fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“You need to get used to running at a high intensity. This means that when it comes to race day, it’s not going to be such a shock on the body, as you’ve already got used to running at that faster pace.”","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coach Jonny explains, who has helped train clients prepare for long-distance races.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Intervals are beneficial for both beginners and experienced runners. There are a number of structures you can use to perform your intervals, either on the running machine, out on the track, or on the road (more on that later).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4ppX8rhS2B7wTREFxajGGH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Types Of Interval Running Workouts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"intensity","nodeType":"text"},{"data":{},"marks":[],"value":"’–which is manipulated by the following variables:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The distance of the intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The duration of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The number of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple right? Here’s where things get a little more complicated but bear with us.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Secondly, there are several interval frameworks you can use to program your interval session. 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These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. 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However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. 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Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. 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Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). 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Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. 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(2017). ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0033062017300488"},"content":[{"data":{},"marks":[],"value":"Running as a Key Lifestyle Medicine for Longevity","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/"},"content":[{"data":{},"marks":[],"value":"Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Xiao, W., Soh, K.G., Wazir, M.R.W.N., Talib, O., Bai, X., Bu, T., Sun, H., Popovic, S., Masanovic, B. and Gardasevic, J. (2021). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34552511/"},"content":[{"data":{},"marks":[],"value":"Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? 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It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. 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All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). 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Your RPE (Rate of Perceived Exertion) should be around 4, and it should feel like you can sustain the run for a long time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s intended to help promote recovery so that you can perform more intense training in the following days. Think of it as a bridge between harder sessions. 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Good circulation contributes to sustained energy levels, faster recovery, and reduced fatigue.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Maintain aerobic signalling pathways ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"(your brain knows you’re exercising) without taxing the nervous system.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit well below the lactate threshold","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", teaching your muscles to effectively clear lactic acid, which enhances your ability to use lactate as a fuel source in higher-intensity runs.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is why recovery runs live ","marks":[],"data":{}},{"nodeType":"text","value":"below","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" easy runs on the intensity scale. They are deliberately conservative. And there are plenty of benefits to slowing your pace right down to a shuffle. Let’s get into the details:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Are The Benefits Of A Recovery Run?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We touched on some of them above, but recovery runs actually have many more benefits, ","marks":[],"data":{}},{"nodeType":"text","value":"if","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" they’re done correctly. Here are some that you should know:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"They promote recovery (6):","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Recovery runs may promote recovery by increasing oxygen-rich blood flow to the muscles used during running, potentially delivering nutrients and removing metabolites from the muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improve running economy (4): ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Running economy is defined as the steady consumption of oxygen for running at a given submaximal speed (1). If you do this frequently enough, your utilisation of energy during running from carbohydrate and fat will become more efficient. In return, this can improve your running economy. Running can also improve the storage and utilisation of elastic energy in the Achilles tendon (2), making every step a little bit bouncier. This means that each step you take when running requires less effort – this can also contribute to improving your running economy.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Manage your overall training load whilst getting extra miles in:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Recovery runs help with managing overall training load and organising runs by their intensity and duration (6). High-intensity runs are going to be more taxing on the cardiovascular and musculoskeletal system. Recovery runs can help keep the miles high whilst reducing the number of high-intensity miles you run.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improve your pacing whilst focusing on technique and rhythm:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Managing your running distance and intensity can help reduce the likelihood of injuries such as ‘","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/knee-strengthening-exercises-for-runners"},"content":[{"nodeType":"text","value":"runner's knee","marks":[],"data":{}}]},{"nodeType":"text","value":"’ or shin splints. Part of managing training load is organising runs so the overall miles you run reduce closer to a race day or event.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Plus","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", the best way to become better at running is… to run.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re a gym-goer who gravitates more towards a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-chest-exercises"},"content":[{"nodeType":"text","value":"chest pump ","marks":[],"data":{}}]},{"nodeType":"text","value":"versus the treadmill, a recovery run can be a great way to add some cardio into your routine... and:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It may help with recovery between gym-based workouts.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The low intensity means it’s not mental warfare for us cardio dodgers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This means a high chance of continuing to do cardio consistently.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s a weight-bearing activity, so you'll still benefit from muscle gains.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4yRXsvnVLVaACC83lxAE3t","type":"Entry","createdAt":"2026-01-15T14:18:22.992Z","updatedAt":"2026-01-15T14:18:22.992Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Recovery Run vs Easy Run: What’s the Difference?","title":"Recovery Run vs Easy Run: What’s the Difference?","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"32Fgnz0Z13Ta14qPgnIr3X","type":"Entry","createdAt":"2026-01-15T14:14:39.376Z","updatedAt":"2026-01-15T14:14:39.376Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Easy runs:","headerContent":"Easy runs:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is where most runners blur the lines. Because on paper, both runs feel “comfortable”, but in practice, they serve very different roles.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Easy runs still contribute to your aerobic training load","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", meaning they actively build fitness rather than just maintain it. They sit at a comfortable pace, but they’re doing real recovery and repair work behind the scenes.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build endurance and mitochondrial density","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", helping your muscles become better at using oxygen efficiently, so that longer or faster runs feel more manageable over time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"They are often used to bulk out weekly mileage","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", as they allow you to safely increase volume and consistency without the stress of constant hard sessions.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6e3qGgggPHW2y3Gta902KO","type":"Entry","createdAt":"2026-01-15T14:15:12.947Z","updatedAt":"2026-01-15T14:15:12.947Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Recovery runs:","headerContent":"Recovery runs:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Protect your next quality session ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"by reducing residual fatigue (overwhelming tiredness not relieved by rest), so you show up fresher for the intervals, tempo runs, or long runs that actually move performance forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exist to help you absorb harder training","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", supporting circulation, muscle repair, and nervous system recovery rather than chasing fitness gains. They are purely for recovery, not progress.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Are intentionally underwhelming","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", often feeling slower or easier than you expect, because their success is measured by how good you feel ","marks":[],"data":{}},{"nodeType":"text","value":"after","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", not during.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The trap many runners fall into?","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Creeping into the grey zone. Many runners find it difficult to teeter in that middle ground where the run isn’t really hard enough to count as a workout. But it’s also not easy enough to support recovery, and it somehow ends up feeling worse than both.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Social threads are packed with runners admitting their recovery runs slowly turn into “steady” runs because the pace feels awkwardly slow. Ego steps in. Music gets louder. Pace creeps up. Recovery disappears.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your recovery run feels too slow, that’s usually a sign you’re doing it right.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Speaking of which…","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3mRdMTqa2xbjUjDv3Ye2V","type":"Entry","createdAt":"2026-01-15T14:33:27.163Z","updatedAt":"2026-01-15T14:33:27.163Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"How Should a Recovery Run Feel (And How Slow Is Slow Enough)?","title":"How Should a Recovery Run Feel (And How Slow Is Slow Enough)?","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5H0Yf48isgGl4r2xiJY4ee","type":"Entry","createdAt":"2026-01-15T14:28:44.575Z","updatedAt":"2026-01-15T14:28:44.575Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"What a recovery run should feel like","headerContent":"What a recovery run should feel like","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get the feeling of the run right first, then move on to the numbers.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your breathing should stay calm and conversational","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", as you could chat without pausing for air.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your legs feel looser by the end","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", not heavier and fatigued.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You could easily go longer","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but you deliberately stop.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it feels awkward, shuffly, or embarrassingly slow at first, that’s normal. Especially if you’re coming off hard sessions, poor sleep, stress, or hormonal shifts, recovery pace should feel fluid, not fixed and focused like your regular runs.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"vc1sz3EXSRCqTo1mh0T19","type":"Entry","createdAt":"2026-01-15T14:31:41.668Z","updatedAt":"2026-01-15T14:31:41.668Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"How slow is slow enough?","headerContent":"How slow is slow enough?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The first cue? It should probably feel slower than you think. Use these signals to keep yourself in the right zone during a recovery run:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Effort (RPE):","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This should feel around a ","marks":[],"data":{}},{"nodeType":"text","value":"2–3 out of 10","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". Think “gentle movement” rather than “training”. You’re running because it feels good to move, not to achieve anything. Leave the PB mindset at the door.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pace:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Roughly 1–2 minutes per mile slower than your normal easy run pace, or around marathon pace plus a minute or more. For some runners, this might even drift toward brisk walking on very fatigued days.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heart rate:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stay in ","marks":[],"data":{}},{"nodeType":"text","value":"Zone 1 or low Zone 2","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", around ","marks":[],"data":{}},{"nodeType":"text","value":"50–70% of max heart rate","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". If your heart rate climbs despite a slow pace, that’s often a sign of accumulated fatigue, dehydration, heat, or stress, not poor fitness. If that happens, slow down; if it turns into a walk, so be it.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Conversation test: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"You should be able to talk in full sentences without gasping. If you feel like you need to stay silent, you’re probably going too fast.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4fH6A347uU5LqXgRgjDJzA","type":"Entry","createdAt":"2026-01-15T14:33:15.660Z","updatedAt":"2026-01-15T14:33:15.660Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"How to tell if you’re running too fast","headerContent":"How to tell if you’re running too fast","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your breathing feels laboured.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your watch keeps notifying you that you’ve entered higher HR zones.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The run feels mentally taxing rather than soothing.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowing down isn’t a failure here. It’s the whole point.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should A Recovery Run Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For most runners, recovery runs land between 20 and 45 minutes, but there’s no single correct duration. The right length, however, does usually depend on a few key factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How do you feel on the day?","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Sore legs, poor sleep, lingering soreness, or high life stress are all signs to keep it short and genuinely easy.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What are your fitness levels like?","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Newer runners and those returning from a hard block usually recover faster with shorter outings, while experienced runners can tolerate a little more volume.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What are your run distance or weekly miles goals?","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" A 30-minute recovery run means something very different to someone running 25 miles a week versus 60+.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, before you lace up your running shoes, here are a few pointers on how long your recovery run should be:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shorter ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"is often better after intense sessions like intervals, tempo runs, or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/long-run"},"content":[{"nodeType":"text","value":"long runs","marks":[],"data":{}}]},{"nodeType":"text","value":". A 20 to 30 minute shuffle increases blood flow, supports muscle repair, and reduces stiffness without adding to your fatigue.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Longer recovery runs","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (closer to 40-45 minutes) tend to suit high-volume runners with a deep aerobic base, where the body is already well adapted to frequent, low-intensity running.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Even ","marks":[],"data":{}},{"nodeType":"text","value":"20 minutes","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" counts, especially during busy weeks, heavy training blocks, or periods of poor sleep or high stress. It’s better to show up than not to run at all.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Recovery isn’t about clocking in the miles. It’s about showing up fresh for what matters next.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"When Should You Do A Recovery Run?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Generally, the optimal window for recovery runs is ‘within 24-hours’ following your intense run.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"However, let’s say a 26-year-old, Dash, is preparing for a half-marathon. Dash currently runs three times per week. He runs at 7 am before starting his 9-5 job, and wants to start adding in some recovery runs to his training.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Logistically, it’s doubtful that Dash could do a recovery run on his lunch break, and it's also unlikely that Dash would feel up to a recovery run on his lunch break at 12 pm, just four hours after his morning run.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it may be best to leave it until 7 pm, or the following day at 7 am. It’s all about strategic placement, and when it comes to recovery runs, they’re the most useful:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The day after intervals, tempo runs, or long runs","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", when your body is still processing stress.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"During high-stress training weeks","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", to keep consistency without overload.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Between strength or hybrid training sessions","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", where complete rest might leave you stiff.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s important to be mindful that you’re in no rush to complete a recovery run; they are not mandatory, but they are valuable. Finding the appropriate time within your training schedule that allows you to fit in recovery runs is the key.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Can Recovery Runs Actually Make You Faster?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Not directly, and that’s the misunderstanding a lot of runners have.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Recovery runs don’t build speed. They simply create the conditions that ","marks":[],"data":{}},{"nodeType":"text","value":"allow","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" speed to improve.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research consistently shows that ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-stamina-and-endurance"},"content":[{"nodeType":"text","value":"endurance performance","marks":[],"data":{}}]},{"nodeType":"text","value":" improves when the majority of training stays truly low intensity. Seiler’s work on polarized training highlights that runners who keep around 80% of their training easy tend to see better long-term gains [8].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you keep recovery miles slow and low stress, your hard sessions remain truly hard and effective. If you run too “moderately” all the time, you accumulate fatigue that blunts adaptation because the body never gets a true rest or a true stimulus. This phenomenon, where too much mid-intensity training produces fatigue without big gains, is one of the main reasons polarized training works well for endurance performance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Then there's the way actually moving during rest periods makes you feel. Active recovery has been found to improve perceived recovery more effectively than complete rest, and doing so while staying below lactate threshold supports aerobic adaptations with minimal stress [9].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So the magic isn’t in the recovery run itself. 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Fresh air, changing scenery, and natural rhythm can make the run feel more restorative. Choose what helps you relax, not what boosts your stats.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Tips For Getting Your Recovery Run Right","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Approaching your recovery run the right way could be the difference between improving recovery or prolonging it... 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Here’s What It Might Be Telling You","Leggings FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s be honest - finding the perfect pair of leggings can feel like a workout in itself.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Too tight at the waist. Too short on the legs. Constantly slipping down mid-","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"squat","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Rolling waistband. See-through fabric. And don’t even get us started on the mystery of ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"which size actually fits","nodeType":"text"},{"data":{},"marks":[],"value":". The wrong pair doesn’t just mess with your comfort, it messes with your focus, your confidence, and your entire workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re powering through a leg day, stretching it out in ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"data":{},"marks":[],"value":"Pilates","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or balancing ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"running and strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", your leggings should feel like they’re made for you. And with so many Gymshark collections - each with different fabrics, waistbands, seams, scrunches, and silhouettes - it’s no wonder you might be asking: which Gymshark leggings are right for me, and what size should I be getting?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s where this guide comes in. We’ve pulled together your most-searched questions and decoded all the details thanks to Laura Browne, our Senior Women’s Designer. From compressive to relaxed fits, to bum scrunches and waistband heights, we’ve created the ultimate sizing guide for Gymshark leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"No more guessing. Just the info you need to find the pair that fits your body, your training, and your lifestyle - perfectly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"7EfV164ddK9EOaiGRIdWMa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Gymshark Legging Size Guide | How to Measure","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The first step to finding the perfect fit when it comes to your leggings?","nodeType":"text"},{"data":{},"marks":[],"value":" Getting your measurements right.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Gymshark leggings are designed to fit true to size, but depending on the collection and your preferences (relaxed vs ","nodeType":"text"},{"data":{"uri":"/collections/compression-fit-leggings/womens"},"content":[{"data":{},"marks":[],"value":"compressive fit","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), you might prefer sizing up or down. Before you hit \"add to bag\", grab a tape measure and note down your waist, hip, and inseam measurements; that’s the best place to start.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Always go by your hip measurement if you have a smaller waist and bigger glutes; that way, you’ll avoid sheerness and make sure the leggings actually stay in place while you move.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6hbKaqiPEnIeMRqUACBp9g","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Here’s how to measure for leggings:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Waist:","nodeType":"text"},{"data":{},"marks":[],"value":" Wrap a measuring tape around the narrowest part of your waist (usually just above your belly button). 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If you're taller, some styles may sit slightly shorter at the ankle - or even higher on the waist. If you're petite, full-length leggings might bunch at the bottom. 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It’s there for a reason: offering muscle support, security, and a held-in fit that moves with you through every lift, lunge and PB. But here’s the thing: compression can feel ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"tight","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"sHxFCwby1jWs0FMkVCRtv","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“A compressive should feel snug and supportive… it helps reduce muscle oscillation, improve efficiency, and reduce fatigue,” making them perfect for high-impact workouts like running, plyometrics or weightifting where extra support and stability can make all the difference explains Laura.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"The lower the percentage of elastane = the more compressive the leggings will feel.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Compressive Fit Leggings","nodeType":"text"},{"data":{},"marks":[],"value":":","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/adapt/womens"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adapt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (Camo: 7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/lift-seamless"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Lift Seamless","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (8% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/vital-seamless/womens"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Vital Seamless","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":": ","nodeType":"text"},{"data":{},"marks":[],"value":"(7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/products/gymshark-soft-sculpt-leggings-black-ss25"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Soft Sculpt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" (7% elastane)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“If you’re in between sizes or prefer a less restrictive fit, it might feel a little too much to wear compression-style leggings for ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-style-leggings"},"content":[{"data":{},"marks":[],"value":"everyday wear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or lower-impact sessions like yoga.” mentions Laura. 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When ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/no-show-socks"},"content":[{"nodeType":"text","value":"pop-socks ","marks":[],"data":{}}]},{"nodeType":"text","value":"and ankle socks once reigned (and they of course still have their place), we’re now obsessed with color-coordinating our crew socks, juxtaposing the sporty socks with varying aesthetics and playing around with socks to ramp up simple outfits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So look no further for the lowdown on how to style ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":"; with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/leggings/womens"},"content":[{"nodeType":"text","value":"leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", for the gym, dressed up, and much more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1U84SqL3a93n5BhRPhGcYG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Socks Over Leggings | Is It A New Trend?","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6PZ1MLcVD3eofW3UqKBowu","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have been wondering, is the socks over leggings trend new? Well, not quite. The comfy ankle-warming ensemble is certainly a more modern fashion trend to wear in the gym or with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" outfits, but its roots go way back to the 80s. Think leg-warmers over leggings and retro aerobic videos and you’re on the right track. Crew socks were part of the original athleisure wear crew (pardon the pun), worn with leggings, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-style-biker-shorts"},"content":[{"nodeType":"text","value":"cycling shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", and oversized sweatshirts, and today they’re repurposed for yoga, lifting, running, and stylish casual wear. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why? Socks over leggings are comfy, they look cool, and they do an excellent job in keeping your ankles warm, perfect for winter runs and cold-warehouse gym workouts.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What’s The Difference Between Crew Socks And Ankle Socks?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"Crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":" offer a classic style, providing comfort, warmth, and coverage as they extend up the leg to around mid-calf length. Because of their longer length, it’s popular to wear crew socks in various colors and patterns to make a statement or to match your outfit. Ankle socks, on the other hand, are shorter in length, typically reaching just above the ankle and just short of where your shoes end to stay hidden.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Over on TikTok, conversations are branding ankle socks as a Millennial fashion choice, and well they might actually be on to something. It’s fair to say showing off your socks is in, but go back 10 to 15 years ago and all we wanted to do was hide our socks and let our exposed ankles do all the talking (flashbacks of chinos and ankles everywhere). On the flip side, there’s no denying that ankle socks are great for those occasions you’re wearing low-cut shoes like sneakers, boat shoes, or loafers and don’t want your socks peeping through, but the trend of the moment is definitely to pair these shoes with crew socks. Why not give it a go?","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"...","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Wear Socks With Leggings","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4GgbTtyWxncnGKE5nY2zjP","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Choose A Full-Length Pair Of Leggings","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The socks over legging trend kind of only works with full-length leggings, choose a capri, or a cropped version and you’ll be left with an awkward slither of leg on show. Every pair on our current roster of leggings is ankle-length, so you can go to town choosing the right style for you. For a thicker everyday legging, we’d recommend the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-vital-seamless-2-0-leggings-black-marl-aw21"},"content":[{"nodeType":"text","value":"Vital Seamless Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", and for a more second-skin feel, go for the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-elevate-leggings-black-aw22"},"content":[{"nodeType":"text","value":"Elevate Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Select The Right Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now it’s time for the crucial sock selection; to achieve the cool socks over leggings look you should choose a pair of crew socks. These are socks that go past your ankles and sit roughly mid-calf. This way they’ll cover the end of your leggings and can be worn scrunched around the ankle or pulled fully up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Go Classic With White Crew Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Right now, white crew socks are ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" fashionable choice to wear with leggings, whether you’re on the way to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-pilates"},"content":[{"nodeType":"text","value":"Pilates ","marks":[],"data":{}}]},{"nodeType":"text","value":"or heading to lift some heavy plates. White socks are an undeniable classic, sporty yet stylish, pairing the bright (stain-free) whites with a pair of gym leggings achieves that effortless cool-girl aesthetic.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Or... add A Pop Of Color","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While white crew socks are the typical choice, using your socks to add a pop of color is a simple way to brighten an outfit. We all love a fun sock, so why not try something different and swap your usual classic whites for a colorful pair of crew socks? You can match your workout outfit or even your bag to show off your color co-ordinating skills. We’ve got plenty of colors to choose from, whether it’s neutral earthy tones or bright pastels, find the pop of color that works for you.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Crew Socks With Sneakers","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Let’s complete the ‘fit by pairing your leggings and crew socks with sneakers. For smart-casual looks, flat sneakers like tennis shoes may be the way to go, as although more relaxed than a loafer or pair of flats, they still add an elevated touch to the outfit. On the sportier side, the chunky dad sneakers are bang on trend and pair perfectly with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"comfy athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" leggings and crew socks outfits.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6c3mNTwL9yZ8Lw33cQmt3l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Style Crew Socks | Outfit Ideas","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Believe it or not, styling options for crew socks are aplenty, and they go far beyond the norm of athletic wear. If you’ve never stepped foot into crew socks territory before, then there’s no time like the present. Select a pair of crisp white crew socks and let’s get moving.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks can be worn casually with workout outfits, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/matching-sets/womens"},"content":[{"nodeType":"text","value":"matching workout sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/loungewear/womens"},"content":[{"nodeType":"text","value":"loungewear sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and trust us when we say a slouchy sock can transform the simplest of outfits. Alternatively, we’re big fans of wearing crew socks with preppy looks, and dressier outfits and to bring a more relaxed vibe to smarter ‘fits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are our top tips on how to style crew socks with shorts and leggings, and how you can wear them for running errands, lounging, and dressing up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Workout Outfits","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2PkGsz0KaTfdSvvFi07zxq","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Crew Socks With Shorts","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For working out, crew socks have to be the first choice. Contrary to popular belief, crew-length socks do not make your legs look shorter. If you wear crew socks with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/shorts/womens"},"content":[{"nodeType":"text","value":"shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", doing so can actually help balance the proportions of your outfit by creating a fabric break before your sneakers. Not to mention the easy opportunity to color match your socks with your top or coordinate with the tones of your matching workout set.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Crew Socks With Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another go-to workout outfit is leggings with crew socks. This might just be ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" it-girl athleisure wear look of the 2020s; the subject of thousands of what I wore to the gym reels, hot girl walk ‘fits, and Pilates princess OOTDs. There is something about a crew sock over leggings that makes the look seem so put together and considered when really it’s just a simple trick that completes an outfit.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Crew Socks Outfits For Running Errands","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6iblSPyeL0i35wNeXusfLW","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Oversized Sweatshirt And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This specific combo is a savior for running errands and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"nodeType":"text","value":"traveling","marks":[],"data":{}}]},{"nodeType":"text","value":", especially long journeys as it offers the ultimate comfort. As such a simple base, the ‘fit gets a boost from a pair of crew socks, which adds dimension and texture to the outfit. Pair your socks with sneakers and you’re ready for whatever the day throws at you.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Blazer And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wearing your crew socks over leggings with an oversized blazer on top is the perfect running errands outfit when you still want to look put together and stylish. It’s a simple fit that can have you out the door in minutes, but the structured silhouette on top adds an elevated touch to the outfit. We love the blend of casual and sophisticated elements here, especially when you pair slouchy crew socks with chunky sneakers, and why not add a pair of sunglasses and a fancy bag to ","marks":[],"data":{}},{"nodeType":"text","value":"chic","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" up the look even more?","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Crew Socks Outfits For Lounging","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7q5jKpaxFynGEJ51oWOkK8","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Sweat Shorts And Sliders","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When the lounging ‘fits are so good you don’t want to leave the house… well this is where crew socks excel. Just picture it, you wake up knowing you have a lazy lounge day ahead of you, so you slip into your soft sweat shorts, and slouchy tee, and pop on a fresh pair of crew socks, the only thing that’ll complete this fit is a pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/slides"},"content":[{"nodeType":"text","value":"comfy sliders ","marks":[],"data":{}}]},{"nodeType":"text","value":"that hug your feet for a full day of relaxation!","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Matching Sweats","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Some cozy occasions call for being swaddled in a snuggly blanket all day, and sometimes they call for a matching sweatsuit… they’re kind of the something right? Cozy, comfy, and perfect for rest days, a matching hoodie and sweatpants are the crème de la crème of loungewear. We love the look of a pair of slouchy crew socks peeping out from underneath the cuff of your sweatpants, and besides our fluffy bed socks, they’re the best socks for lounging in.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5eNuYdOPk7jg5DAV1nAAgO","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Dress Up Your Crew Socks","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. With A Summer Dress","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A more modern way to wear your crew socks is by dressing them up in expected ways. Sporty socks with a dress? It sounds like it wouldn’t work, but believe us when we say it does. Summer days often mean a lot time spent walking outdoors, so pop on a pair of crew socks with a short summer dress or sundress with sneakers or flats for comfy feet all day long. The classic option would be to wear sandals but adding a sporty sock jazzes up an outfit and quickly adds some interest to the look.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Preppy With Loafers","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks feel right at home with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"preppy aesthetics","marks":[],"data":{}}]},{"nodeType":"text","value":", and in this case, we’ll stick to the status quo and lean right into that. For trendy preppy looks, think somewhere along the lines of a pleated ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-style-a-tennis-skirt"},"content":[{"nodeType":"text","value":"tennis skirt","marks":[],"data":{}}]},{"nodeType":"text","value":" and a polo or sporty shorts and an oxford button-up, the ‘fit is complimented even more when choosing a pair of crew socks and chunky loafers to step out in.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"3. Crew Socks And Sandals","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’re ending with a controversial fashion combination… crew socks and sandals. Hold back on the cringe for one moment, socks and sandals have actually made a bit of a comeback, and that’s not just with flat sandals either. Yes, we think they pair beautifully with sliders and Birkenstocks, but we’re also seeing crew socks styled with heeled sandals and dresses for a playful take on a dressed-up outfit. Because why not? Fashion is meant to be fun, so why not start with your socks?","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heard enough about socks and want to find your perfect pair of leggings? We’ve got everything you need to know in our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/gymshark-leggings-fit-guide"},"content":[{"nodeType":"text","value":"Find Your Fit Leggings Size Guide","marks":[],"data":{}}]},{"nodeType":"text","value":" so that your next pair of leggings can be your new favorite.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you live in your leggings but you’re looking for some new styling inspiration, find out ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-wear-leggings-to-work"},"content":[{"nodeType":"text","value":"how to style leggings for work","marks":[],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/style-guide-what-to-wear-with-flare-leggings"},"content":[{"nodeType":"text","value":"what to wear with flared leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-scrunch-butt-leggings"},"content":[{"nodeType":"text","value":"the best scrunch butt leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" for your next workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Never miss a new drop when you hit the button below and download the Gymshark App to shop!","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7BBL9m7MCImDOPbchYBSsB","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. 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Let us explain; too short, and you’re spending your whole workout nervous about revealing a little too much, but too long, and you’ll feel unsupported and restricted by excess fabric.","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We know shopping for workout shorts can be overwhelming. Considering length, activity, and what’s in trend, it’s no easy feat. But finding your perfect length can be a game changer when it comes to your training, and we won’t judge you if you buy more than one pair of shorts because of it.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Read on to find the best short length for your height, style, and activity with our detailed guide. With all the info you need and advice from our menswear designer, James Redish, you’ll soon feel confident shopping for a pair of shorts.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Inseam On Shorts?","marks":[],"data":{}}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“The inseam of your shorts is the length of the inside leg from the rise seam (crotch) to the hem.” says our menswear designer, James Redish. ","marks":[],"data":{}}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Often measured in inches, it’s a key sizing measurement that will determine which pair of shorts you’ll end up buying.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Most of us have heard of the rule ‘shorts should be 2 inches above the knee’, but with fashion trends constantly changing, this might be as outdated as skinny jeans and ankle socks. In recent years, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-are-hoochie-daddy-shorts"},"content":[{"nodeType":"text","value":"hoochie daddy shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" have taken centre stage, gaining notoriety for being shorter than short, while social media has helped the resurgence of old-school basketball shorts. So, finding the perfect short length for you just isn’t a one-size-fits-all.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Measure Your Inseam For Shorts","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6KMzp6pmbdHd6mLcvQJhT9","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To find out what your perfect inseam is, find a pair of shorts (workout or otherwise) that fit you well length-wise. Take them off, lay them down, and measure the distance between the crotch and the bottom of the inner leg. This will give you your preferred inseam.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you don’t have a pair of shorts that you like the length of and you’re finding your shorts are too long for you, try putting them on and rolling them up to the perfect length, then clip them in place and remove the shorts. When off, you can measure the inseam length to capture the desired length.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alternatively, if you feel the shorts you have are too short, you might want to measure the inseam as it is and opt for the next length up.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Length Should My Gym Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The right inseam for you is dependent not just on preference, but also on your height and the activities that you’ll be wearing them for. While some athletic shorts require more range of movement (ROM) and therefore, less fabric, for others, you’ll want slightly more coverage for a comfortable fit. Here are the most common inseam lengths that you’ll find available:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/5-inch/mens"},"content":[{"nodeType":"text","value":"5” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" The shorter of the bunch, 5-inch shorts will generally sit on the upper thigh, making them perfect for running unrestricted and flaunting your quads on ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"leg day","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/7-inch/mens"},"content":[{"nodeType":"text","value":"7” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" One of the most popular lengths, and it’s no wonder why, 7-inch shorts should sit on your mid to lower thigh and are the epitome of versatility - they’re ready for whatever’s on the agenda.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"9” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Dipping into longer territory, 9-inch shorts can sit at or just above the knee, depending on your height. Offering a little more coverage than their shorter counterparts, they are ideal for any gym workout.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"11” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"11-inch shorts are the longest of the bunch and generally sit on or below the knee; this length may be a little restrictive for the gym but will bring style and comfort to rest day.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Find The Right Inseam Length For My Activity","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Running Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A popular inseam length of choice for ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running-shorts/mens"},"content":[{"nodeType":"text","value":"running shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" is 3-4 inches. \"Running benefits having a smaller inseam as it promotes freedom of movement, feels lighter and more breathable due to their being less fabric\" says James Redish. You can afford to go shorter her due to the linear motion you create when running - there’s no deep squatting or bending involved, so you don’t need to worry about the limited fabric stretching or lifting in unwanted places.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’re all about working out in what makes you feel comfortable, so if the thought of short-shorts makes you recoil, why not try 2-in-1 shorts which contain a slightly longer, fitted pair of inner shorts for additional coverage and a little extra support.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2Xrhoc8jSy9OKQovTLJP0l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Length Should My Shorts Be For Working Out?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For generalist gym-goers, 5” and 7” shorts should be your go-to. The ideal all-rounders; these mid-length shorts offer the best of both worlds by keeping most of your leg free, offering freedom of movement and breathability. So you can stay cool as you work up a sweat while remaining comfortably covered.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"Kzimwc63qqsCu2Tp7ZN1T","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Shorts Length Should I Be Wearing For Weightlifting?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shorter shorts such as 5” and 4” are a cult fave for bodybuilding and weightlifting. Think back to the golden era of bodybuilding, and it’s short-shorts and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/stringers/mens"},"content":[{"nodeType":"text","value":"stringers","marks":[],"data":{}}]},{"nodeType":"text","value":" that come to mind. Sitting at the upper thigh, 4” and 5” shorts offer more than just an opportunity to flex your quads. With less fabric sitting around your leg and restricting your movement, it’s easier to reach deeper in your squats and hinge freely during your deadlifts, gains loading.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3L5ox5DbtEYOWVmQHjIoH6","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Shorts Be For HIIT and Hybrid Training?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When it comes to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"nodeType":"text","value":"hybrid training","marks":[],"data":{}}]},{"nodeType":"text","value":", you need to be able to move your body in every twist, jump, and lift at speed, so shorts that support your movement are a no-brainer. That’s why we’d recommend mid-length 5” and 7” shorts, which generally sit at the mid-thigh and allow for unrestricted movement and breathability, while also providing the coverage and support you need to comfortably move from burpee to v-up. 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Washing techniques may vary depending on the specific materials and care instructions of each garment. Always refer to the care label on your clothing and, if in doubt, consult a professional for advice.]","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’ve all been there. You walk into the gym, feeling fresh in your newly washed ","nodeType":"text"},{"data":{"uri":"/collections/new-releases/womens"},"content":[{"data":{},"marks":[],"value":"activewear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" that has spent the last two days air-drying. 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And why does it happen so often?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We explore why those sweaty smells can be so stubborn, and, more importantly, show you how to keep your workout clothes smelling fresh wash after wash to help your garms bounce back even your most intense workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why Do My Workout Clothes Smell Even After Washing Them?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"We sweat, there’s no avoiding that, but don’t worry, there are a few reasons why workout clothes might hold onto odors even after a good wash:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Synthetic fabrics trap sweat:","nodeType":"text"},{"data":{},"marks":[],"value":" Simply put, performance fabrics do a pretty good job of trapping sweat. This is because the ","nodeType":"text"},{"data":{"uri":"/collections/moisture-wicking-shirts/mens"},"content":[{"data":{},"marks":[],"value":"moisture-wicking garment’s","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" job is to draw moisture away from the skin onto the surface of the fabric, helping to keep you cool and dry as you work. But the downside of this is that this same feature also means that sweat and body oils are drawn into the fabric fibers of your workout clothes, making it tricky to fully remove those bad odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Bacteria and sweat: ","nodeType":"text"},{"data":{},"marks":[],"value":"There’s no nice way around it, when you use workout clothes for their function, over time, bacteria from sweat accumulates on the garments... particularly if they’re not washed properly. Bacteria and oils can cling to the fibres, and if not washed correctly, this trapped bacteria will become noticeable as it will release a bad odour into the air when your body begins to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Washing them incorrectly: ","nodeType":"text"},{"data":{},"marks":[],"value":"The above issues can be exacerbated by washing your workout clothes incorrectly. Using washing detergent that’s not strong enough to remove odors, using the wrong wash cycle (e.g., cotton instead of synthetics), or adding fabric softeners can create a residue on your clothes that actually traps in unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You’re wearing the wrong workout clothes: ","nodeType":"text"},{"data":{},"marks":[],"value":"Not all workout clothes are built for the same purpose! Not all activewear is enhanced with sweat-wicking technology, nor do all performance garments feature lightweight designs. Wearing activewear that’s not lightweight, breathable or moisture-wicking for your ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"high-intensity workouts can result in smelly workout clothes. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The Best Way To Wash Sweaty Workout Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Create a cleaning mixture by combining one part distilled white vinegar with four parts cold water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Immerse your activewear and allow it to soak for 15–30 minutes to loosen sweat and grime.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Once soaked, sort your activewear by color (dark or light) and wash them separately. Avoid mixing in different fabric garments like towels or jeans, and ensure all zippers are closed to prevent snagging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Since most bacteria and grime accumulate on the interior of garments, turn your workout clothes inside out before placing them in the washing machine.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Follow instructions if you have a sport-specific detergent, otherwise, use approximately two teaspoons of detergent for a full load or less for smaller loads to prevent residue buildup.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Select a cold water setting and the gentle cycle as hot water and vigorous spin can agitate your workout clothing, damaging the fibres and shortening their lifespan.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"If you have the option, choose a synthetic cycle with a low spin, which is ideal for washing activewear without causing unnecessary wear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Hang your workout clothes to air-dry on a drying rack and optimally in a well-ventilated area. If you must use a dryer, choose the lowest heat setting possible to avoid fabric damage.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deep Cleaning Advice:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Get The Sweat Smell Out Of Your Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If the smell is still there, it’s time to deep clean your workout gear, and who would’ve guessed that the humble white vinegar bottle in the back of your cupboard would be the key to getting the sweat smell out of your clothes? Follow the below steps to deep clean your workout clothes and eliminate stubborn sweat odors:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prepare a cleaning solution by mixing one part distilled white vinegar with three parts water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Submerge your workout garments (limit to a few items at a time) and let them soak for at least one hour to break down the odor-causing bacteria.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wash your clothes according to the care label instructions, or opt for a cold, gentle cycle as previously mentioned to preserve the fabric’s integrity.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer into the final rinse cycle. Avoid using chlorine bleach; instead, choose an antibacterial sanitizer that won’t harm the fibers of your activewear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nWashing Tips To Remember","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Remember these four important tips to make sure your activewear is washed correctly, every time. If you follow these steps you can ensure your workout clothes will be kept in good shape, and free from sweaty smells.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Avoid ","nodeType":"text"},{"data":{},"marks":[],"value":"leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"7dtKbUp3guIeeFucsirGwa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"1. Avoid leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Workout clothes tend to trap sweat and bacteria more than regular clothes and tossing them straight into the hamper without airing them out is a quick way to increase the bacteria in your clothes, making odors even harder to eliminate later. If you can, hang your clothes up immediately after a workout to allow them to air dry. Open your window or leave the clothes somewhere well-ventilated to help sweat evaporate, minimizing the smell. If you’re in a rush, even laying them out flat rather than stuffing them in the laundry basket can make a big difference in reducing odor buildup.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"2. Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"It might seem like the logical move to add more detergent to tackle strong smells, but using too much can actually make the problem worse. The issue with too much detergent is that it doesn't always rinse out properly which can cause a residue to form over the fibres which trap bacteria and sweat inside, leading to persisting odors. Don’t add more washing detergent than the instructions call for, and for extra odour-fighting power, look for detergents specifically formulated for activewear that help break down oils and bacteria without leaving residue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"3. Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Regular detergent alone isn’t always enough to kill all bacteria, especially in cold water, which is often recommended for washing workout clothes. Adding a laundry sanitizer to the rinse cycle is an easy way to eliminate bacteria without using harsh chemicals like bleach, which can weaken synthetic fibres. Look for sport-specific anti-bacterial sanitizers, and check that they’re safe for non-cotton fabrics. You can use these sanitizers every few washes for a deep clean of your workout clothes to prevent bacteria buildup, meaning fresher-smelling clothes after every workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fabric softeners are often added to laundry to make clothes feel soft and smell fresh, but they’re a no-go for workout gear. Softener products coat fibers with a thin layer of waxy residue that can trap sweat, oils, and bacteria in synthetic fabrics. Over time, this buildup can make odors worse and may also reduce the moisture-wicking properties that keep you cool during workouts. Instead, skip the softener altogether. \n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tips For Preventing Sweaty-Smelling Workout Clothes In The Future","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Maintaining fresh-smelling activewear goes beyond proper washing techniques, in fact, it can all start from the type of deodorant you’re putting on! Here are some future-proof strategies to keep your workout clothes odor-free:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose the right anti-perspirant:","nodeType":"text"},{"data":{},"marks":[],"value":" Opt for an anti-perspirant rather than just deodorant (that only masks smell) as this will help to reduce sweat production, minimizing the moisture that creates odor.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Select appropriate workout attire:","nodeType":"text"},{"data":{},"marks":[],"value":" When choosing moisture-wicking athletic wear, consider the specific demands of your activity. For high-intensity workouts or ","nodeType":"text"},{"data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"data":{},"marks":[],"value":"hot-weather runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", choose lightweight polyester blends with breathable designs over thicker performance fabric, to help keep you cool and dry.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Skip the laundry basket:","nodeType":"text"},{"data":{},"marks":[],"value":" Always air dry your activewear first to maintain fabric integrity and prevent odor retention.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your workout clothes wisely: ","nodeType":"text"},{"data":{},"marks":[],"value":"Invest in high-quality, breathable fabrics with sweat-wicking technologies that facilitate proper ventilation, reducing the buildup of sweat and odor.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5qQPxwNdtlZgReaRy45b3M","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"sys":{"id":"UwnIi1UmGMhX5zrnicl7s","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Final Thoughts","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Dealing with sweaty-smelling workout clothes doesn’t have to be a constant battle. There’s no need to fear stinky workout clothes even after a thorough wash. By understanding why odors linger, adopting an effective washing routine, and implementing preventative measures, you can ensure your activewear remains fresh and functional. Remember to choose the right fabrics, follow proper washing guidelines, and maintain good hygiene practices. With these strategies, your workout gear will be rid of bad smells and ready for the next sweaty session.\n\n","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Keep up to date with all the latest drops and shop new products for lifting, running, yoga, and more when you download The Gymshark App below!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"XWOCXIrIkv9RGWpn7uoxA","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-05-09T13:00+01:00","rightColumnLayout":true}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ieXYLvCzpV9F9Cg3oURJn","type":"Entry","createdAt":"2024-09-30T14:00:05.423Z","updatedAt":"2025-03-19T12:27:59.445Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Shorts","slug":"shorts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Shorts","metaDescription":"Learn how to style shorts with articles from Gymshark's in-house styling experts. 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But if you’re shopping Gymshark leggings for the first time, the number of collections we have, styles, and fits can feel a bit overwhelming.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This guide is designed to make that choice easier.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Rather than telling you which leggings look best, we’re going to explain why each Gymshark legging is built different, and what that means for how they feel on the body, perform, and hold up in real workouts. There’s not one “best legging”. The right pair depends on how you train, how much support you like, and what you want your leggings to do for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Because some people want leggings that are thick and compressive that hold them during ","nodeType":"text"},{"data":{"uri":"/blog/article/progressive-overload"},"content":[{"data":{},"marks":[],"value":"heavy lifts,","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and others want lightweight, brushed fabrics that move through stretches and poses with ease.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In this guide, we’ll break down each core collection by technical features so you can easily compare them and find your best match.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Breakdown of Gymshark’s Core Leggings","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Every Gymshark legging","nodeType":"text"},{"data":{},"marks":[{"type":"strikethrough"}],"value":"s","nodeType":"text"},{"data":{},"marks":[],"value":" is designed with a specific purpose in mind. Some leggings prioritize ","nodeType":"text"},{"data":{"uri":"/collections/compression-fit-leggings/womens"},"content":[{"data":{},"marks":[],"value":"compression","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":" ","nodeType":"text"},{"data":{},"marks":[],"value":"and shaping, while others focus on softness and versatility. And even though some pairs may look similar, when we compare the same features across each collection, the differences become much clearer.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Vital Seamless Leggings","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/collections/vital-seamless/womens"},"content":[{"data":{},"marks":[],"value":"Vital Seamless","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" Leggings are designed as a true all-rounder. They’re made to handle high-sweat sessions, a variety of movements, and workouts where intensity and pace change regularly. If you switch up your workouts every week and you want one pair that can adapt, Vital offers the perfect mix of support and flexibility.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VqMOxKKX6aX0k45IPzjXJ","type":"Entry","createdAt":"2026-02-11T15:38:51.778Z","updatedAt":"2026-02-11T15:38:51.778Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"imageGrid"}},"locale":"en-US"},"fields":{"contentfulLabel":"Vital 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