Running your first 5K

Is quarantine starting to inspire you to take that leap and get involved in all these 5K challenges that are floating about on social media lately? Being shut in the house can make people do some crazy things, and it seems more and more people are getting the running bug.

If you’re thinking of heading out and trying your first 5K, it’s important to remember a few things. First time running is difficult; you may be out of shape, or simply out of the loop, so its important to ensure you don’t injure yourself or scare yourself off from running ever again by doing things wrong.

Here’s how to ensure you smash your first 5K:

Pre Run

Even the best runners in the world don’t just get up and go. You need to put in a little work before you start out running to warm up the body, get the blood pumping and loosen up those muscles. If you don’t, you aren’t likely to get far and boy, you’re going to be sore in the morning. Dynamic stetches such as lunges, heel flicks are best at helping to prevent injuries by improving flexibility and mobility in joints.

The (dreaded) first run

If you haven’t exercised in a long time, or at all, ever, then its important to start things slowly. Nobody is going to expect you to be able to go from couch to 5K in one go. Start of with a run/walk plan to help build your aerobic fitness and get your body used to moving again. Our sedentary lives have made our bodies softer and it takes time to get them used to the physical aspect of exercise again.

Don’t overdo it by trying to exercise everyday either. Aim for three times a week to start with to give your body time to relax in between sessions.

Don’t focus on time as you start out, just focus on distance. As long as you are completing a 5K with a combination of running, walking and jogging you are on the right path.

5 Bodyweight Exercises for Beginners

The prospect of exercising can be daunting for beginners and the atmosphere of a gym is often just as intimidating as a neighbourhood run. Luckily, it is entirely possible to obtain an effective workout from a range of bodyweight exercises that can be carried out in the comfort of one’s own home! Read on as the team here at The Healthy Living and Fitness go over the top five…

Push Ups

Many people under-estimate how difficult a push-up can be. After all, it relies on strength in the upper arms and a tight core in order to ensure that the most effective results are obtained. Luckily, it is possible to simplify the exercise for beginners by carrying out a knee push-up which distributes the weight more evenly.


The hip flexors play an important role in our posture and a lack of movement can cause them to tighten. Luckily, bodyweight exercises like lunges are the perfect beginners move in order to tone to the thighs and ensure that our muscles are balanced yet strong enough to take on the world.


As the most effective bodyweight exercise around, the plank uses almost every single muscle in the body in order to maintain balance. In fact, it can be carried out for 10 seconds or 10 minutes, depending on the ability of the individual, however beginners are advised to build up to longer planks slowly.


Many people carry out squats in order to build muscle, however this bodyweight exercise can also aid digestion, improve posture and increase the hormones that are released. In fact, squats are a balanced based exercise which means that those carrying it out regularly may find that their joins become more stable over time.

Jumping Jacks

Although jumping jacks are more of a cardio-based exercise than a strength-based exercise, they are the most effective way for beginners to get their heart pumping. After all, they are incredibly simple and increasing the number of reps will increase the difficulty almost instantly.

It is safe to say that slow and steady wins the race when it comes to exercise as beginners who push themselves too far often obtain serious injuries that may set back months work of progress. With this said, the right equipment can ensure that all athletes are protected and Laced’s range of online trainers can be utilised for both avid runners and stay-at-home workout fanatics alike. To find out more information, get in contact with a member of the Laced team today!

The Characteristics of Running Trainers

As one of the most popular forms of exercise, running is a sport that can be carried out by anybody regardless of age or gender. With this said, a lack of form and equipment can lead to avoidable injuries that may set back months of progress in an instant. Here at The Healthy Living and Fitness, we want our readers to practice safe running which is why we have decided to go over some of the characteristics that every pair of running trainers should have. Read on to find out more information…


The shoes that we wear on a daily basis should protect the foot and give it support, however running trainers have to be able to stabilise the ankle too. After all, every stride that is taken during a run places a lot of strain on the joints in the body and a poorly fitting or badly made running shoe with little to no support will lead to serious injuries. In order to check the stability of footwear for sports, runners should take the heel height, comfort and flexibility of a trainer into consideration.


Contrary to belief, the weight of a trainer can influence a runners gait, speed and stability during a workout. After all, heavy shoes will place unnecessary strain on the ankle and lead to avoidable injuries which is why a lightweight trainer should always be a top priority, especially for beginners. With this said, cushioning, comfort and stability should not be neglected in favour of weight when it comes to a trainers design.


Moisture is naturally created when a person runs and that is why a running shoe should always be breathable. After all, a lack of breathability can lead to the formation of blisters and may even increase the risk of bacterial or fungal infections. In addition to this, it also makes the running experience unpleasant and can put beginners off from the start. As a result, running footwear should also be designed with air flow and moisture wicking materials.

Since the foot will create an impact with the ground after each stride, it is important that a pair of running trainers can provide the comfort and support necessary to prevent a painful injury. In fact, footwear should also be replaced after a certain number of miles. To find out more information about running trainers, check out Laced’s range of online trainers or get in contact with a member of the team today!

A Simple Guide to Pronation

At a first glance, running seems like an incredibly simple sport. After all, there are only a few basic tools that are required in order to obtain the most effective results at the end of a work-out. With this said, footwear can make or break an individual’s running experience which is why it is vital that runners take their pronation into consideration. Read on as the team here at The Healthy Living and Fitness go over the three different types of pronation that people tend to have…

Neutral Pronation

As the most ideal type of pronation, neutral pronation occurs when the foot rolls inwards naturally by about 15%. This means that finding the most suitable footwear for running is often incredibly simple because the feet are well adjusted in order to absorb shock and ensure that the legs remain correctly aligned. As a result, runners with a natural pronation are less likely to suffer from injuries.

Over Pronation

On the other hand, an inwards and downwards rotation of more than 15% is known as overpronation. Many people who suffer from this type of pronation are said to have flat feet and must find footwear that is designed to support their foot shape in order to prevent pain and injury. After all, over pronation can lead to a condition known as iliotibial band syndrome which may cause pain on the outside of the knee.


A foot that rolls outwards by around 15% is under pronated. This condition, also known as supination, places a lot of un-necessary pressure on the toes and can lead to a variety of other issues like Achilles tendonitis, plantar fasciitis and other shock-related problems like sprains and shin splints. As a result, runners with an over pronation should opt for a comfortable shoe that provides support and stability.

It is important that runners are able to understand the movement of the foot and how it determines the way that our feet absorb shock. After all, poorly fitted footwear can lead to avoidable injuries and a poor running experience that can cause beginners to throw in the towel before they’ve even started. To find out more information about running footwear and pronation, checkout Laced’s range of online trainers today!

Reasons to Invest in a Personal Trainer

Contrary to belief, a personal trainer should not shout orders like a drill sergeant or strike fear into the core of their clients. After all, working out should be an enjoyable experience that provides a sense of achievement for both parties. Here at The Healthy Living and Fitness, we want our readers to get all the facts before jumping feet first into a personal training contract. Read on to find out a few reasons why a personal trainer is a beneficial investment…

Does a personal trainer reduce the risk of injury?

Many people are unaware how much information a PT learns during their training period. After all, many personal trainers are taught nutrition, anatomy, equipment and people skills in order to become the best coach possible for their clients. As a result, beginners may find a personal training session helpful in order to learn the correct form for certain exercises and reduce the risk of injury. 

How much does a personal trainer cost?

The most off-putting quality of personal training is the cost as many PT’s will charge at least £20 for a one-hour session. With this said, most clients do not understand the costs that are involved in such a career as a personal trainer will also spend time outside that training session formulating an effective workout and nutrition plan for each of their clients. As a result, the price of a personal trainer is incredibly cost-effective and many also offer discounts if clients book i a block of sessions in advance.

Do personal trainers hold you accountable?

The secret to a successful personal training session is accountability and motivation. After all, the client has to want to be there as much as their PT and a love for fitness is not something that a personal trainer can muster out of thin air. With this said, many people find that a one-on-one session with a PT keeps them accountable and ensures that they stay on track with their fitness plan.

There are many misconceptions about personal training that can cause many potential clients to run for the hills. Luckily, a quick consultation with a qualified PT will bust all the myths and set the record straight once and for all. With this said, a personal trainer is merely a guide and does not do all the work which means that clients must have the gear, motivation and stamina to reach their goals. Check out Laced’s online trainers range to find the correct footwear for all your personal training needs today!

3 Top Tips to Choose the Best Running Footwear

Running is an art-form which means that the right tools are an essential part of any workout. After all, a painter wouldn’t be able to complete a masterpiece without a brush at their disposal. Here at The Healthy Living and Fitness, we want our readers to exercise with safety and style in mind which is why we’ve put together three top tips that runners should keep in mind when selecting their workout wardrobe. Read on to find out more…

Should running trainers be comfortable?

If there is one thing that tells a runner that something is wrong, it is discomfort. After all, running should never leave a person in pain. In fact, running trainers should always be comfortable and chosen with an individual’s running style, pronation and foot size in mind as this leads to a more effective and successful running experience.       

How much money do running trainers cost?

Although it isn’t necessary to spend an entire pay cheque on a pair of trainers, it is advised that serious and committed runners invest in their comfort and safety. After all, cheap and cheerful footwear is often poorly crafted and cause the majority of running-related injuries. Luckily, it is possible to pick up a decent pair of running trainers for £50-£150 with ease.

Does a workout type affect footwear choice?

When selecting trainers, particularly trainers for running, it is important that a person takes their running type into consideration. After all, trainers for a gym environment will not offer the same level of ankle support and grip as trainers for off-road running. In addition to this, runners must also take into consideration the number of miles that they intend to run as all trainers come with an expiration date based on mileage.

It doesn’t take a professional runner to recognise that uncomfortable footwear is going to leave a person dreading their workout. After all, cheap and poorly fitting trainers are a one-way ticket to serious injury city! Luckily, the Laced team have a wide range of online trainers that are perfect for runners of all varieties. Get in contact with a member of the team to find out more information today!

Pros and Cons of New Year’s Fitness Resolutions

According to statistics, around 11% of gym memberships are taken out during January with around 30% stating that it was part of a New Year’s resolution to lose weight and get healthier. After all, it is thought that the majority of these resolutions are fitness related as couch potatoes and exercise avoiders vow to make a change to their body. Read on as the team here at The Healthy Living and Fitness go over some of the different pros and cons of setting a fitness related New Year’s Resolution…

Pro: Making a resolution can improve a person’s mindset

For many people, the idea of starting a new fitness regime on a specific day can help them stay on track. In fact, the majority of people will begin a new diet on a Monday morning because the idea of a brand-new week has a psychological influence on their progress. Similarly, a New Year’s fitness resolution that starts in a fresh year allows people to put their previous mistakes to bed and focus on the future more effectively. 

Con: The majority of people will throw in the towel by February

With this said, around 80% of New Year’s resolutions fail by the second week of February. Although these figures don’t account solely for fitness related goals, it is no secret that many resolutions tend to aim too high too soon. As a result, a person attempting to lose a lot of weight in the new year can become demotivated when the results don’t happen as quickly as they expect, causing them to throw in the towel before they have even begun.

Pro: A start date allows people to prepare in advance

A lot of people see New Year’s fitness resolutions in a negative light because it gives people the ability to procrastinate their goals until the 1st of January arrives. On the contrary, this timeframe also allows people to prepare for the schedule they want to adopt by purchasing the correct footwear, workout clothing and a membership from an affordable yet respectable gym without rushing or panicking.

It is important that fitness related resolutions are not overwhelming as many people overestimate their ability by mentally committing to an unrealistic gym routine. As a result, their motivate dwindles quickly and they are left wondering where things went wrong. In fact, preparation is key and the correct footwear is essential for any budding runner in 2020. Check out Laced’s online trainers range today to find out more information!

3 Ways to Burn Christmas Calories

Although it is said that ‘calories don’t count’ during the festive period, many people will discover that they have put on an extra pound or two in the New Year. Luckily, it is possible to combat Christmas calories with a few simple steps. Read on as the team here at The Healthy Living and Fitness go over three easy changes that will help shed winter weight and encourage a healthy lifestyle…

Set a New Year’s Resolution

According to statistics, the majority of new year’s resolutions are weight loss related, however just 1 in 10 people will achieve their goals by the following year. As a result, it is important to create small tasks that break down the full weight loss aim as this provides a sense of achievement each time and people are more likely to stick to their resolution rather than give up when the going gets tough.

Make Healthy Changes to Your Diet

Everybody is guilty of consuming too much during the festive period by telling themselves that ‘Christmas calories don’t count’, however the reality is that they do. Luckily, it is possible to shed the pounds by swapping mince pies and chocolate for fruit, vegetables and home cooked meals. After all, weight loss is 80% diet related because it is impossible to out-train a poor diet.

Start a Fitness Related Hobby

It is not uncommon for gyms to get busier in January, however this can be an off-putting environment for those who are unfamiliar with how the equipment works or feel uncomfortable inside the building. Luckily, it is possible to get a good workout from a fitness related hobby too! For example, dancing, running, playing sports and swimming are all examples of cardio related exercise that will provide the same results as using a gym facility.

The biggest challenge that many people face when it comes to fitness goals that start after the Christmas period is staying on track. After all, most gyms get quieter in March because many people decide to throw in the towel before they’ve even really started. Luckily, an investment in the right footwear will ensure that an injury doesn’t get in the way. Check out Laced’s online trainers range today to find out more information!

The Importance of Safe Running Footwear

A surprising number of runners actually wear unsuitable footwear for the workouts that they complete. After all, the terrain that can be found outdoors is incredibly varied, particularly if an athlete likes to partake in off-road running, which means that a supportive pair of trainers is an essential part of any outfit. Read on as the team here at The Healthy Living and Fitness go over a few reasons why safe footwear is essential for runners..

Do running trainers help prevent injuries?

It is no secret that running footwear is typically more expensive than a pair of generic trainers purchased from a supermarket and there is good reason for this. After all, they are often crafted with the running style, foot shape and specific needs of the buyer in mind in order to offer the ankle the support it needs to withstand the repeated impact of each stride. As a result, running footwear is particularly beneficial when it comes to injury prevention.

Can the correct footwear improve athletic performance?

When a runner’s feet and ankles are offered the support and protection that they need, it allows the athlete to focus on their athletic performance closely without worrying about the risk of injury. After all, running trainers may not be able to completely prevent an accident from taking place but improved comfort, focused airflow and ankle support are all essential components that can improve a runner’s speed and stamina.

Why is arch support so important?

Runners with flat feet often have to purchase insoles for their everyday shoes in order to obtain the comfort they need which is why arch support is so important in running trainers. After all, poor fitting footwear can lead to painful joints and a decreased level of athletic performance, particularly for those with flat feet. Luckily, there is a market that caters specifically for runners with arch-less or over-arching foot shapes.

An injury that is obtained from unsupportive trainers can happen in a matter of seconds and set back months’ worth of progress. After all, the average sprained ankle can take anywhere between 2 weeks to 6 months to heal depending on the severity of the accident. To find the perfect footwear for your running needs, check out Laced’s online trainers range or speak to a member of the team today!

How to Prevent DOMS

Every year more and more people become a certified couch potato as they inadvertently reduce their exercise intake and consume an unbalanced and unhealthy diet. Here at The Healthy Living and Fitness, we want to ensure that our readers understand how to deal with common exercise dilemmas that may put people off before they’ve even started. Read on as we go over a few simple tips and tricks that can help prevent DOMS…       

What is DOMS?

The term DOMS stands for Delayed Onset Muscle Soreness and it is the term given to the aches and pains that people often get after a long run or a brutal gym workout. With this said, beginners or those that have taken a lengthy break from working out can also suffer from DOMS because it occurs when we create micro-tears in the muscles so that they can recover stronger and more prepared. Luckily, it often subsides within 24 to 48 hours.

Why are rest days important?

Since DOMS happens because of small tears in the muscles, it is very important that we provide the body with enough time to recover and make effective repairs. After all, this is how it adapts to exercise and eventually becomes stronger. Many athletes advocate for the implementation of rest days between particularly high-intensity workouts because they allow the muscle the time it needs to repair. 

Is it necessary to stretch before and after a workout?

There are many conflicting reports about the benefits of stretching before and after exercise and this can be confusing for many people, particularly beginners who are worried about the onset of DOMS. With this said, stretching before a workout can prepare the muscles and stretching after a workout whilst the muscle fibres are repairing themselves can help prevent knots and soreness, especially if a foam roller is used.        

In most circumstances people find that a couple of aches and pains after a good workout is a good thing as it is taken as a sign that the body has been pushed out of its comfort zone. In order to ensure that delayed onset muscle soreness does not prevent people from getting the most out of their workout, it is important to ensure that rest days are not skipped. To find out more information, get in contact with a member of The Healthy Living and Fitness team today!