Why Chloe Kelly’s shirtless goal is so important

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  • “It’s a woman’s body—not for sex or appearances.”

    After a tense match yesterday, England women’s team won the Women’s Euro 22 match 2-1 against Germany.

    It is the first time that either the women’s or men’s teams have been crowned Euro champions.

    In the 20th minute of extra time, Chloe Kelly scored a winning goal for England, scoring a goal with the second lunge after an early missed attempt.

    Walking around the pitch, the forward ripped off his shirt, banging it happily around his head.

    Her topless celebration soon became one of the final’s most iconic shots, a pivotal moment for women in the sport globally.

    Why? Well, the International Football Association Board (IFAB) dictates that you get a yellow card if you take off your shirt in the middle of a match for a variety of reasons. This rule stands in both men’s and women’s games, yet last night, Kelly broke that rule (and later handled the yellow card after the celebration).

    The moment was iconic – the sheer enthusiasm, passion and disbelief that he achieved a potentially winning goal so close to the final whistle. But it was more than that. Seeing Kelly topless, yet so far from sexist as you can imagine, celebrating herself, her strength, and her skills was magical.

    A post going viral on social media has told this. Author Lucy Ward shares: “This image of a shirtless woman in a sports bra is extremely important. It’s a woman’s body—not for sex or appearances—just for the pleasure of what she can do and the power she has. And the skill is there. Amazing. #lioness”

    The tweet has currently garnered over 11 thousand retweets and nearly 130 thousand likes.

    Menopause PhD student Vic Gill said: “I absolutely loved that moment! A strong feminist statement and a worthy moment of utmost pride!”.

    It depicts the celebration of American footballer Brandi Chastain after scoring the winning penalty in the 1999 World Cup final.

    Women are often judged, ridiculed or sexually abused in sports. Just last week, comments at the bottom of a Just Eat TikTok ad called for a return to the “good old days” where women didn’t play. Not only that, they are often subject to the same old and outdated rules. During last year’s European Championships, the Norwegian women’s beach handball team was fined for wearing shorts and not bikini bottoms, despite the men’s beach handball team always wearing shorts.

    Sexism is still very much present in the game – but it Is is changing. While the handball team was fined when similar moves were made in gymnastics a few months earlier, the German Federation (DTB) supported the move, stating that women should “always feel comfortable” in their apparel. should do”. (Sarah Voss and teammates chose to wear a full-bodied leotard over a skimpy one at the European Artistic Gymnastics Championships).

    While seeing a female athlete in a bra isn’t revolutionary—far from it—the moment will live on in my mind for a long time as it literally reflects the evening of the playground. Women are finally being seen as equals and the sport is being treated at par with the male counterpart.

    That the focus is on football, rather than what gender the athletes are playing, indicates a marked change in attitude from ten years ago. More in this direction please.

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  • Be it 5km, 10km or half marathon, our experts have you covered.

    So, you want to know how to run longer. First things first: Go! Making the decision to take any action to improve your health, fitness or fitness is commendable.

    Whether you are looking to complete a 5km, 10km, half marathon or marathon distance, there are some general tips that will help all runners, regardless of your ability.

    Note here: Running isn’t always about how far or fast you can go—far from it. Often, running after a busy day at work is all about headspace and mental freedom. fit trainer Gede Foster Shares that there are myriad motivations for increasing your running distance. “You can sign up for a run, eager to build up your cardio fitness, or just enjoy the mental challenge of running long distances,” she shares.

    Not to mention the fact that running is both affordable and accessible. “It’s a great form of exercise, no matter what your gender, ethnicity, or age,” shares Foster. “Almost anyone can do it, which is why it can be a popular choice for people who want to improve their fitness.”

    Wondering what are the benefits of running? Weights are – according to NHS websiteIt is a great cardio booster, good for your heart, and also lowers your resting heart rate.

    Not bothered about distance but willing to accelerate? Our expert-led guide on how to run fast is just for you. Don’t miss our guide to training for running, running in the heat, and running tips for beginners while you’re here.

    How to Run Longer: 12 Simple Tips

    1. Know Your Potential

    First things first: You need to know how far you can comfortably run at present. A good way to test this is to lace up and record on your phone (you can download an app like Strava for free, which will track your mileage for you).

    Then, once you see how far you can run, try and increase it to ten percent a week. This means that if you can run three miles now, you can run about 3.5 miles next week. One way to make sure you don’t crash and get burned? Pace yourself, advises Foster. “Slow and steady wins here,” she shares. “You’re building your time on the ability of the legs, after all.”

    Note, though: It’s best to gradually increase your distance week by week, rather than jumping fast from 5km to 10km as mentioned above. Even easier than the ten percent rule: Add 1km each week or aim to run an extra 5 minutes per week, shares PT.

    2. break it

    Ex-pro cyclist for Team GB Joanna Rossel recommends dividing each training session into smaller blocks – that way, it’s mentally easier to manage and it won’t feel so overwhelming.

    “It can be tough to look at a season as a whole. I tell myself I’m just going to do the first block and then stop. But when I pick one block, I get more motivated, so I will move to another block,” she says.

    For more fitness tips – read our guide.

    3. Don’t be afraid to walk

    Think that because you want to improve your running distance, you need to run for the rest of your workout? Basically: Wrong. It’s all about time on the feet, after all, walking won’t hurt you if you need to breathe. (Read our guide to the benefits of running here).

    “Try running a kilometer, then walk a kilometer,” advises Foster. “Prepare yourself to run 2km, then walk one, and so on. Take a steady pace and aim to be consistent – you should take it slow for longer efforts.”

    4. Support Your Training With Strength Workouts

    FYI, running long distances requires strength and endurance in your legs to move your body and prevent injury.

    Foster recommends supporting your runs in the gym or at home with some lower-body strength. “With each step, you’re putting 2.5 to three times your body’s weight in force through your joints, so you want to make sure your body is strong and stable enough to handle that load,” he says. shares. Read our guide to strength training for running or try these expert-approved bodyweight leg workouts or lower body workouts.

    View of a young athletic Asian woman using an exercise tracking app on a smartphone to monitor her training progress after exercising at home.  Practice yoga.  Home workout concept.  Online training class.  training app.  how to run longer

    5. Invest in a Run Coach

    Serious about your running goal? Foster recommends investing in a running coach.

    Why? Because while there are tons of great free plans available online, paying a coach to check on you and be on hand with any questions will keep you motivated, accountable and dedicated.

    6. Buy the Right Kit

    it’s important. If you get injured after the first few runs, you won’t be able to increase your running distance, and your chances of injury are higher if you’re not in the right kit.

    Not sure where to start? Trainers and a good bra are the most important. Fun fact: Most running shops will film your gait and give you advice about the type of shoe that will suit you best, shares Foster. “If you are considering longer distance, reviewing your running technique can pay you tenfold as it will not only make you more efficient but will ensure that your mechanics are up to the repetitive stress of running. are sound.”

    Also worth thinking about is chafing, which happens to the best of us (and most long-distance runners). Shares Foster, “Repetitive movements with sweat salts and skin-to-skin rubbing act like sandpaper, grinding and irritating the skin, which can lead to an unpleasant and painful experience.” Read our guide to chafing cream here (Vaseline is a great go-to).

    Our round-up of the best running trainers, running shorts, and gym leggings will help, as will a sweat-check by our fitness editor.

    7. Have Enough Water and Fuel

    Increasing your distance? It is very important that you are fueling and hydrating adequately. Shares Foster, “Studies have found that athletic performance is impaired by up to 30% when we are dehydrated.”

    If you run for more than an hour, be sure to snack an hour or two before you run—this is the key to replenishing your glycogen stores.

    Healthy sporty woman wearing hijab jogging outside in the city.  Islamic woman running early in the morning.  how to run longer

    8. Track Your Training

    Sounds obvious, but it’s something that actually a lot of people forget to do.

    “Keep a record of your training runs, and similarly, how you feel on training days, so you can recognize positive patterns,” says Sarah ClaxtonFormer Olympic hurdler and personal trainer at Embody Fitness.

    “Also note how much sleep you got at night, what you ate, when you trained, and if you have the time, what you did. This will help make sure you get what you need to perform well every time.” What needs to be done.”

    9. Learn From Your Failures

    In other words, take failure as your progress. A 2015 study from Rutgers University showed that focusing on what we can learn from failure increases resilience and helps us persevere. So, for example, we’ll have a better chance of succeeding in the next job interview if we consciously evaluate why the previous one didn’t go according to plan.

    “The most important thing to remember is that failure is temporary,” says former Olympic swimmer Rebecca Adlington, “I can remember racing at the World Championships in 2007 and coming tenth. I didn’t even make the final and was very upset. But then a year later at the Olympic Games in Beijing, I got two gold medals. Failure is fleeting. It hurts like hell, but you will always move on.”

    10. And Celebrate Your Victory Too

    If you have achieved a goal – no matter how small or insignificant – celebrate it and your success. (Read our guide to goal setting here).

    “I always balance my training sessions with rewards,” says British wheelchair racer Hannah Cockroft OBE. “You must always acknowledge whether a goal has been achieved, otherwise it may seem that it never happened. There must be some happiness somewhere.”

    Emotional rewards work well, like a new book or an hour of Netflix watching. Read our self care ideas here.

    11. Set Clear Goals

    Always put your goals on paper, advises Team GB Cyclist Joanna Rossel,

    She shares that she’s more than willing to stick to something if she’s written it, and research by the Dominican University of California found that she’s not alone. You are 42 percent more likely to achieve your goals by simply writing them down on paper.

    The same study also found that more than 70 percent of participants who sent weekly updates to a friend achieved their goals. Time to get texting.

    12. Use Visualization

    And finally, if you find yourself anxious or paralyzed by the fear of increasing your running distance, try doing what scares you. “Visualization is important to me,” says Olympic middle distance runner Hannah England, “A few days before a race, I’ll set aside ten to 15 minutes about what’s going to happen when I get to the stadium, – where are the luges, where I’ll collect my numbers. It’s tiring if I think about the race all the time. would be a giver, so I do it in concentrated bursts.

    Dr. Tracy DevonportA sports and exercise psychologist for several top Olympian athletes at the University of Wolverhampton, agrees, adding that it can be a useful tool for all of us in difficult situations, such as asking for a pay raise. “The more you imagine yourself in a scary environment—imagining sights, sounds, and feelings—the less difficult it becomes,” she says. “I have several golfers in my house standing in my cat-litter tray so they can feel as real as being in a bunker during a competition. This is called “functional equivalence”—the idea that mental imagery functions in the same way. like physical perception.”

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  • Yogi and nutritionist Le’Nise Brothers shares the yoga flow you need to know.

    If, every month, the thought of your menstrual cycle fills you with dread—abdominal cramps, back pain, and fatigue—then welcome to the club. According to YouGov Research91% women across the country are suffering from period pain. While it can be comforting to know that you’re not alone, women shouldn’t live with debilitating symptoms—that’s where yoga for menstrual pain comes in.

    You’ve probably heard of yoga – an ancient practice that combines physical movement, breathing, and meditation. But did you know that yoga promises to be able to help your hormones, too?

    New Women’s Health Strategy survey finds that most women’s symptoms were immediately dismissed by doctors, despite NHS The website explains that menstrual pain is a normal part of your menstrual cycle. But think about it: Two or three days of pain around your period is a pain for 24 to 36 days a year. he is a very.

    For too long, women’s pain has been ignored or simply defined as “hysterical”. So it’s time to change our “normal” period expectations and try to eliminate pain from the narrative.

    Yoga during your period can seem like the last thing you want to do — often, you just want to curl up in a ball, right? But yoga for better periods is all about caring for the cycle and preparing your body for a pain-free period at every stage of your cycle.

    Interested in hearing more? We have spoken to nutritionists and yoga teachers, Le’Nice Brothersauthor of you can have a better period, to explain how yoga works for menstrual pain. Whether you’re looking to try yoga for beginners or use yoga poses when you feel pain and stiffness, we’ve got a flow you’ll wish you knew about sooner.

    Yoga for Period: All you need to know

    • The combination of movement, breathing, and meditation used in yoga can help ease menstrual pain.
    • It also supports blood flow, which is believed to help reduce cramps and pain.
    • This can be done anytime throughout the month.
    • Yoga has been found to reduce chronic inflammation and work on the autonomic nervous system.
    • He said – it’s not all right. It’s important to understand your cycle

    How does yoga work for period pain?

    If you are one of the many women who frequently experience menstrual pain, yoga may sound good. very Solving all your period related problems is easy, isn’t it?

    But Le’Nise is here to clear all those doubts and explain the science behind yoga for menstrual pain. “As a whole-body exercise, yoga is a powerful way to reduce chronic inflammation that increases prostaglandinsHormone-like compounds that can exacerbate pain at high doses,” she explains.

    In addition, research has found that another benefit of yoga is that it improves your autonomic nervous system, enhances the body’s natural painkillers and reduces pain responses. Clear, isn’t it?

    Let’s break it down further. “First of all, the physical practice of yoga is, Posture:, Moving our body through a gentle series of poses can help stretch tight muscles, support blood flow around the pelvis and open areas that can become stiff from lack of movement,” he Tells.

    And it matters because? “Many of us with painful periods can remain immobile in one place, resulting in a muscle-protecting thing where the muscles are tightened as a means of easing the pain,” she shares. . “This creates a cycle of stiffness and tightness that an asana practice can help break.”

    Getting started with yoga can seem daunting, especially if you haven’t done it before. But know this: You don’t need to be an overly flexible or yogi expert because practice is everything. you, and make yourself feel good. (Read our guide to yoga poses for beginners here).

    Another aspect of yoga for period pain? breathing control, otherwise known as Pranayama,

    “Research shows that deep, yogic breathing can calm our nervous system, bringing us into a more relaxed state,” the expert explains. “This is helpful when our periods are painful because a deep breath can protect the muscles and reduce pain, especially in the pelvis, lower back, and hips.”

    Never understood why “inhale, exhale” is so important in yoga flow? “Deep yogic breathing helps us relax tight muscles and lowers cortisol (our primary stress hormone) levels, inflammation and prostaglandin levels,” she continues.

    yoga for menstrual pain

    If you’ve read our guide to breathing training, you’ll know that breathing exercises can do wonders on your nervous system—such as meditation (dharana) or mindfulness. Le’Nise explains that these can help the mind feel pain instead of diverting attention from the physical body and focusing on the breath. Struggling to sleep? Meditation for sleep may be the answer.

    It may not be for everyone – after all, every body is unique, and will react differently – but it may be worth a try if menstrual pain is seriously affecting your quality of daily life. .

    Yoga for Menstrual Pain: 4 Flows to Try for Each Phase

    In the book of Le’Nise you can have a better period, she explains that our periods should be seen as the fifth important sign of our health and that pain and discomfort are a sign that something is happening. There are many different reasons why a period can be painful, from polycystic ovarian syndrome, fibroids or endometriosis (see a doctor if you’re concerned you may be affected).

    Still not sure if yoga for period pain is for you? We all make time for ourselves every day for our mental well-being – why not give back to our physical bodies in the same way?

    See the Le’Nise exercises for each phase of the cycle or read below. While you’re here don’t miss our guide to types of yoga and yoga classes.

    menstrual phase

    Badha Konasana / Cobbler’s Pose

    “This pose helps to open up the pelvis to support healthy blood flow around the uterus, supports the hips and creates lightness. Baddha Konasana can be really helpful for painful periods, especially endometriosis and For people with adenomyosis, where the instinct may be to roll into a ball and stand still as a way to reduce pain.

    Malasana / Yogi’s Squat

    This is another pelvic and hip opener that can relieve the heaviness that many of us may feel on the first or second day of our periods. When performing the pose, it is important to lift and squeeze the pelvic floor to engage with the abdominal muscles. This will help lift the chest and head and open the hips even further.

    follicular phase

    Vrikshasana / Tree Pose

    This pose combines strength, balance and focus, asking both of you to lift from the crown of the head while descending with your standing leg. To increase your focus, open your arms to the side and move from right to left while observing the gentle movements of a tree in your mind’s eye.

    yoga for menstrual pain

    Virabhadrasana II / Warrior II

    Warrior 2 pose tells us to tap into our inner and outer strength to hold the bend in our front knee and lower down on the side of our back leg. Our outstretched arms enhance the power of this mudra. Open your chest and roll your shoulders back, imagining that you are holding a pencil between your shoulder blades.

    ovulatory phase

    Utkata Konasana / Goddess Pose

    This is one of my favorite poses to practice and teach. Devi Mudra tells us to step into our power, opening the pelvis and hips, with our knees bent and the four corners of our feet on the ground. Once you feel stable, you can move your arms overhead, clasping your hands and releasing your index fingers. This is called Kali Mudra, which is known to help us channelize energy from our pelvis to the top of our head and create strength and courage.

    Virabhadrasana III / Warrior 3

    This pose combines balance and strength, asking us to land in our standing leg and lift our raised leg backwards as far as it feels good. You can start by keeping the raised toe on the ground, slowly lifting it to the space that is available to you. There are several options for the arms: prayer hands in front of the chest, airplane arms at the back or sides, or outstretched front. To increase your stability, focus your gaze on a point that isn’t moving and embrace everything at its center. Maintain this posture on the right and left sides for ten breaths.

    yoga for menstrual pain

    luteum phase

    corpse pose

    Shavasana can be one of the most challenging poses because it asks us to embrace calmness and focus on our breath. In Shavasana, close your eyes, take space, extend your arms and legs and bring your attention to the space between your eyes to help focus the mind. If you find yourself wandering, know that this is normal. Accept the thoughts that come and let them go away, bringing your attention back to your breath. If possible, stay in shavasana for a few minutes or more, allow yourself to be just for this time.

    Uttana Shishusana / Puppy Pose

    Puppy pose is a lovely alternative to baby pose that helps open up the shoulders and chest. With your arms extended out in front of you, you have the option of keeping your head raised to deepen the stretch in your chest or you can keep your forehead on the ground. Slow down and connect with your breath. You can stay in this pose for a minute or more and then come back to child’s pose.

    “I Tried Yoga for Menstrual Pain—Here’s What I Thought”

    I am Dion, 24, and I am a trainee writer at Marie Claire UK. I’ve experienced menstrual pain for as long as I can remember, so turned to yoga to see if it would help. Here’s how I got on.

    “Without exaggerating too much, reading Le’Nise’s book and flow, I felt life changing for me. As a PCOS sufferer, I’ve had painful periods for as long as I can remember. happened. “

    “For me, I believe that understanding more of my cycle and what I need to do at each stage really helped me. I found myself wondering why they didn’t teach us that much in school? An A* in science but no real understanding of how hormones affect all of us.”

    “Honestly, I’m not a big gym-goer and don’t practice yoga as much as I should (practice what you preach, I know). But I’ll preach that forever, because le’ I had the first painless period in my life *screaming*, since reading Nise’s book and trying a yoga flow period.

    “Disclaimer here, I read the book and tried yoga at the same time I tried acupuncture, to help my cramps as well.”

    “Knowing that I have a device to take away any pain if it comes back is meaningful to me. Even if it doesn’t completely take away the pain, So I feel relaxed, strong, and like I’ve even taken something off my self-care list.”

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  • Despite it being a big year for women in sport, fewer women are working. As the Lionesses reach the finals for the first time, we ask: what else needs to change to level the playing field?

    You would have achieved the Lionesses’ 4-0 win against Sweden last night, with a goal from Alessia Russo, who managed to score in the 68th minute with a back kick without even looking at the goal.

    While there’s no doubt that sexism is becoming less prominent in sport – for the first time ever, BBC Ten O’clock news was delayed to stream Lioness extra time and the first Tour de Femmes launched – there’s still a long way to go. Is .

    Why? Because despite all this, new data has shown that far fewer women are exercising now than they were before the pandemic.

    recently released healthy nation index From Nuffield Health, which questioned more than 8,000 women, shows that only less than 50% of women have done no vigorous weekly exercise in the past year. One in seven women say they have “stopped exercising completely”.

    Interested in reading how we fix the problem? Keep sliding While you’re here, don’t miss our guide to mindful movements, fitness trends for 2022 and the best gym classes in London.

    Inclusivity in the Fitness Industry: Why Fewer Women Are Working Out Than Ever

    This is due to several factors – the study cites the lockdown as the catalyst. Another fact is that, often, the fitness industry is not inclusive.

    Take Euro as an example – many female soccer players competing are simply working side-by-side with training to meet their needs (men certainly don’t need to do this at this stage). The UK is facing the worst cost of living crisis ever recorded, and some gym memberships cost upwards of £250 per month. And that’s before you even look at the percentage of BAME individuals who are given the same opportunities within the industry as their white counterparts.

    Team sports, fitness and wellbeing can bring positivity by providing a sense of community, promoting both self-confidence and endorphins, and aiding mental health. But those things may not be the case especially for people who can afford to pay for a gym membership or change their kit every six months.

    It is time to shake up the story around fitness and tackle the importance of inclusivity in the industry.

    So what is being done to change that? specifically speaking Marie Claire UKPresident of american council on exercise (ACE) and Chief Science Officer Cedric X Bryant shares that over the years, equity, diversity and inclusion have become a more prominent focus across all sectors of society. “As COVID-19 makes existing health inequalities more apparent and social changes bring greater attention to systemic problems related to race, gender and other forms of diversity, the world is moving in a more positive direction by addressing previously unseen or overlooked issues. ready to move on. “He explains.

    National Academy of Sports Medicine (NASM) — one of the largest educators of personal trainers globally — is starting to make sure their Disability Act guidelines are actually included in their training materials, while Bryant says ACE and other like-minded Organizations are working hard to make one. Better Industry “With the belief that seeing and defining a problem is the first step towards its solution.”

    Next Step? Teaching coaches and businesses that little things, like using gender-neutral language and promoting inclusive signage in studios, can make a huge difference in the lives of said gym-goers.

    Not only this, but an open, honest dialogue needs to be further encouraged, he added.

    So yes, there is undoubtedly a long way to go – but likewise, more steps are being taken than ever before. Every time you see a gym, studio, or company revamping its hiring practices or adding gender-neutral signage to its locker room, every media outlet comes to you featuring plus-size models praising the benefits of exercise. does, and every time an exercising professional displays empathy or cultural competency is a significant victory, shares Bryant.

    Next Step? To encourage everyone – both working and looking only in the fitness industry – to continue advocating for an even playing field, regardless of race, gender identity, sexual orientation, body size or ability Empowers everyone regardless. Everyone should be able to enjoy the many benefits of exercising in a welcoming space full of friendly and upbeat faces, and it’s our job to make that space work.

    What are your thoughts?

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  • Like, did you know – long term covid symptoms are affecting perimenopausal and menopausal women more than others?

    If you, like millions of others across the UK, have been diagnosed with COVID-19 over the years, you will know that some symptoms can last for more than ten days after you are contagious.

    While the typecast initially saw middle-aged men as the most affected, as time went on, two clear camps emerged – those most easily infected with COVID-19, and those who were most easily infected with Covid-19. As used to experience debilitating long term symptoms. For the latter, the COVID symptom tracker app and other research confirm that more young to middle-aged women are dealing with long-term health problems.

    Long COVID refers to the symptoms you experience when you are no longer testing positive for COVID-19 and according to the NHS, shortness of breath, extreme tiredness, chest pain or tightness, brain fog, insomnia and A lot happens. At present, many women across the world are still experiencing the said side effects for years.

    So, why are women more victims than men? What is the connection between long covid and hormones? There has been a lot of research on women’s fertility and the COVID vaccine as well as how Covid-19 affects menstruation. But could long-term covid affect those who are going through hormonal changes, such as menopause, and more, and could women with conditions such as PCOS also be more vulnerable?

    Keep scrolling to find out what the latest research thinks. Wondering why you haven’t got covid yet? Here are seven reasons one doctor suggests.

    Covid and hormones: what research has found so far

    Interestingly, long covid has been found to be more common in women. Similarly, women are generally more vulnerable to post-viral syndromes such as the common cold and flu.

    Why? We don’t know exactly, but what we do know is that hormones are likely to be a factor.

    1. Covid-19 causes hormonal changes

    as Dr. Amy Beckley, PhD, explains, COVID can and does cause a whole lot of hormonal changes. “Usually we see that women have less estrogen and tend to ovulate later in the cycle,” she shares. “I think it’s because the body is sick, the brain tells the ovaries that it’s not a good time to carry a baby. The good news is that most cycles return to normal within two to three cycles after the infection is over. go.

    2. The hormone estrogen helps your cells fight infection

    It has long been accepted that estrogen and their receptors in the body can help with your immune response. How? Well, according to a 2022 study, “one way estrogen affects adaptive immunity is by influencing the levels of circulating antibodies.”

    3. Low Estrogen and Progesterone Levels Likely Linked to Longer COVID

    But what if your body lacks estrogen or progesterone? OK, good question. a study published in J Immunolo In 2020, it was found that women who have low estrogen levels experience more severe cases of COVID-19.

    As Dr. Beckley explains, progesterone is an immune modulator, which means it works to dampen the immune response. “During COVID, some people have an increased immunity (cytokine storm) that causes COVID and serves the symptoms for a long time. Women who have high progesterone and estrogen levels do not have a strong immune response to the COVID virus, so they are less likely to die. ,

    Although this is not yet scientifically proven, many scientists and professors have theorized that long-term covid may be more likely in women who have low estrogen levels, and long-term covid. Symptoms, in turn, may improve with high estrogen levels.

    Unknown pregnant woman drank morning hot drink

    4. As a woman over the age of 50, if you are on HRT. you have a 50% lower risk of dying from COVID-19

    Similarly, women over the age of 50 who were taking hormone replacement therapy medication were at a medical advantage for those who were not.

    how so? Well, a 2020 study An analysis of public health records of just under 70,000 women who had COVID showed that those on HRT treatment were 50% less likely to pass on the virus than those who did not.

    5. Long-term covid is believed to improve with estrogen replacement

    You might remember the headlines from last year when women started reporting irregular periods as a result of COVID-19. Well, an online survey found that 73% of women had noticed a difference after the transition.

    Another fun fact: Your ovaries produce both estrogen and testosterone, and when you go through perimenopause or menopause, their levels in your body decrease.

    Scientists have speculated that prolonged COVID symptoms – and in fact, irregular periods – may improve with regular estrogen levels.

    6. Post-menopausal women have been found to suffer from more severe infections

    And finally, two studies – a paper published in british medical journal Another one in 2020 rexiv The paper, published in the same year, found a link between post-menopausal women and more severe infections of COVID-19.

    ground level? There appears to be a connection between COVID-19 and women’s hormones, but more research needs to be done on this matter so that we can fully understand how, why and when the virus does this.

    Side view of woman inserting swab into antigen test extraction tube

    “Covid-19 wreaked havoc on my hormone levels. Here’s how I healed. ,

    Ari*, 27, a mental health technician from Virginia, faced her challenges with COVID-19 and her hormone levels — and was able to track her body’s changing levels via a hormone tracker, provo,

    “When I decided to start trying to conceive, I wanted to do anything and everything in my power to get pregnant as soon as possible. So, like many other women, I did my research. I knew I would take a pregnancy test every month, but I quickly learned of other hormone tests that could help me reach my goals.”

    “One great thing I learned right away was that contrary to popular belief, you can’t get pregnant by having intercourse any old day. The best time to try for a baby is actually around ovulation, because that The time sperm are most likely to meet an egg. I started using ovulation tests at each cycle to help identify my most fertile days.

    “While researching the best ovulation tests, I came across Prove Predict & Confirm and found that understanding ovulation timing is really only part of the story. Predict & Confirm kits contain two different types of test strips: Ovulation Tests Those help pinpoint the best time to “try on,” as well as a second test (called a PDG test) that you use to follow up a few days after ovulation.

    “PDG tests provide a whole new level of confirmation by confirming whether ovulation did indeed occur and helping you understand the quality of that ovulation. (Yes, there is such a thing as high- and low-quality ovulation! )

    “I first used Prov in November of 2021. In November and December, my initial tests correctly predicted that ovulation was coming soon, and my follow-up PDG tests confirmed that I did indeed have a high quality of life. I had ovulated. I was thrilled, and my optimism about getting pregnant was skyrocketing.”

    “After my second series of promising test results, I was sure I was going to be pregnant by the end of the year. In fact, I even started developing early signs of pregnancy at the end of my cycle; specifically, A slight head cold. But that’s when things got complicated.”

    Ari is now pregnant – but her hormone levels have changed drastically during and after COVID-19

    “As my rush grew, I realized it was not a pregnancy symptom. I tested positive for COVID-19, and on top of that bad news, my period began – a total letdown. ,

    “After recovering from COVID, I eagerly resumed my pregnancy journey. I was excited and confident because my first two cycles of testing went so well. But in my first post-COVID cycle, my results were a shock. ,

    “My hormones had shifted wildly in measurements from healthy pre-COVID levels that were completely outside the expected range. My ovulation tests came back positive at random points in my cycle, and my PDG levels never rose to their previous high-quality levels. Without healthy PDG levels after ovulation, I knew pregnancy was unlikely.”

    “I felt crushed, and worse, it never occurred to me that COVID could be to blame. I didn’t know why my body was behaving like this, and I feared that my chances of getting pregnant might mysteriously end. ,

    “Confused and confused, I turned to the private Prove support group — a group of users and other women trying to conceive, where I was introduced to Prove’s founder and CEO Amy, who personally spoke to me. Hormone patterns were reviewed. To my relief, she pointed out that my infrequent levels may be a lingering effect of COVID that will heal on its own over time. “Keep testing!” she urged me.

    “So that’s what I did. The next cycle, while my hormones didn’t return to their pre-healthy levels, they shifted in the right direction. And the next month things really started to show up. In the Proov Insight app, which I use for my exams.” When I used to track the results, I could really see trends of improvement. Slowly but surely, my results were returning to the healthy patterns I saw in my first cycle.”

    “See?” Amy messaged me. “I knew your chakra would figure itself out.” And she was right – my cycle is back to normal. I am now seeing a consistently positive ovulation test before ovulation and the correct PDG pattern after ovulation – indicating that my body is ready for pregnancy. It is incredibly reassuring that there is anecdotal data showing that my cycle hormones have fully recovered, and I am back on track for success. ,

    “COVID-19, or any significant health problem, can wreak havoc on your reproductive hormone levels. But the good news is that in most cases, the body just needs some time to adjust. I recommend the easy at-home test to anyone who wants some extra peace of mind while trying to conceive. For me, it has made all the difference.”

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  • Shop her favorites along with our top picks from Health Aid.

    If, like us, you’ve been eagerly waiting for the next photos from J Lo and Ben Affleck’s honeymoon, you’ll be glad to hear that, together He The gorgeous Reformation dress that has flown off the shelves was recently spotted and also seen in her go-to kit.

    Judging by the time stamp, she was last seen in dark reptile print leggings (below) before she left for Paris for her romantic break — though she’ll be working out while she’s away, each to her own.

    J Lo has been a fitness icon for decades, long passionate about exercise motivation, building a body for life and following a healthy lifestyle. She has always been a dancer and keeps fit with circuit and high intensity interval training workouts – not to mention years of dance routines and performing songs on stage for crowds of thousands.

    There’s an obvious theme with her go-to fit kit—it’s high quality, but at the same time very replicated. is one of his well-known brands niyama solo — she shared an Instagram photo back in 2021 wearing the brand with the hashtag #whenthelegingsmakethebootylookgood. (The post garnered a casual 4 million likes).

    Here MCWe are fans of investing in good quality workout gear that makes you feel great and motivates you to workout as well. Below, we’ve rounded up our favorite patterned gym leggings for you, from all the brands that have been sweat tested by our very own health editor associate Head.

    While you’re here, don’t miss our edit of the best gym leggings, best high waist leggings and oversized gym t shirts.

    Patterned Gym Leggings: Shop the Trend Made Popular by J Lo

    Snake Barefoot – £78 | niyama solo
    These are J Lo’s actual patterned gym leggings, we repeat: These are J Lo’s Real gym leggings. Should we say more? These are the only tights in the round-up we haven’t tested ourselves—that said, if they’re good enough for the fitness queen… well, we imagine they’ll be sweaty, supporting bum Will do, and squat proof.

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    Let’s Move Snake-Print Recycled Stretch Leggings – £78 | worli
    I love the Worli leggings – they have a higher price point but they last forever and have the same qualities as the Lululemon leggings. They’re flattering, keep you snug without overburdening your waist, and are great for all types of workouts, even when sweaty. Cons: They don’t have pockets, so make sure you have a gym bag or bum bag for your belongings.

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    Super Soft 7/8 Yoga Leggings – £85.00. was, now £34.00 | sweaty betty
    Sweaty Betty leggings are always great — sculptural, supportive, and uncompromising on performance-focused style — and these yoga leggings don’t disappoint. They’re super soft and, while I found they’re not great for sweaty, high-intensity workouts like HIIT or circuits, they’re great for low-intensity sessions like Pilates or Barre.

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    High Vest 7/8 Enduro Bamboo Leggings – £55. was, now £27.50 | bam
    I’m a fan of BAM – funky workout leggings (they’re B Corp – what’s not to love?) with stability at the fore of their business model. These leggings are sweat-wicking, stylish and soft-like especially thanks to the bamboo material. I also love the tropical print.

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    Yoga Essentials Print – £43 | adidas
    These leggings from Adidas are a great all-rounder—while designed for yoga, they’re sturdy enough even for sweaty sessions, and have a high-waisted design to offer maximum support. Note, though: They’re three-quarters length, so not for those who need a longer leg fit.

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    Goodmove Go Move Printed High Waist Gym Leggings – £25.00 | M / s
    M&S never disappoints. Good quality gym gear and b. Seriously patterned prints. When testing their leggings, I was impressed—while they tend to lose their shape more quickly than at their higher price points, they are one of the highest quality high street options currently available to buy.

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    Electra Tape Leggings – £59 | Keep quiet
    Last but not least, I love Hush’s activewear. The styles are eye-catching while still supporting you through any workout, and I love the bright and bold colors used in their collections. Again, they have no pockets, but also have a high-waisted, high-support waistband, sweat-wicking material, and a flattering fit.

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    ready? group? Sweat

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  • An all-rounder that promises to take you from workout to work.

    This year, Lululemon launched footwear — a big step forward for the athleisure brand, which has been their top selling point for decades, their workout leggings.

    In February, they launched their running trainer (read my review of the Blissfeel here)—a lightweight, propulsive running shoe designed by women for women. Next comes their Chargefeel Workout Trainer, £138, an all-rounder designed for all sweat sessions and available in high- and low-top options and 14 colours.

    Did you know that by 2022, workout shoes were always designed for men and then shrank for women’s feet? Quite shocking, right. Yet this year, Lululemon — along with brands like Adidas — has rewritten the narrative, going back to the drawing board and designing shoes specifically for the female foot.

    I was invited by the brand last week to test the shoes—here’s what, as a fitness editor who tests 5+ pairs of workout shoes a month, I wondered. Don’t miss our guide to the best running trainers team-tested MCwhile you are here.

    Health editor Ellie Head trying out the Lululemon Chargefeel Shoe. credit: associate chief

    Lululemon Chargefeel Workout Trainer Review: “A true all-rounder – I can’t fault them.”

    He worked with leading biomechanics and analyzed millions of foot scans before starting Chargefeel’s design process. They knew they wanted to design an all-rounder shoe, because realistically, most women only buy one pair of workout trainers and they would need it to be suitable for every session.

    Currently, most people work several different ways in shoes that are designed for just one – for example, weight training in Super Spring, cushioned running trainers or flat-like weight training shoes. running in Not only is this bad for your workout form, it can be seriously bad for your body, and can lead to injuries along the way (read our expert-led guide to preventing injury here).

    Lululemon Low Rise Chargefeel Trainer – £138

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    So, yeah, it’s fair to say that I was excited about Chargefeel. You don’t need to invest in more than one pair of trainers—they should be multifunctional.

    When I tested, I wore it to a strength training class, a five-mile run, and a walk. my initial thoughts? They look simple, are easy to apply and are instantly comfortable. When I pull them up for my strength class, I immediately noticed a bounce and lightness in my step, which I didn’t expect from the shape of the heel.

    Pros: My arch feels supported and stable both lifting the weight and pounding the pavement. During our circuit class, I was surprised to learn that the shoes actually provide the right support for both weight and high-intensity movements, such as high knees and jumping lunges – generally different for two completely different disciplines. – Requires separate support. I’m stable enough to sit, but also springy for cardio moves—a tough middle ground to strike. My feet are also blister-free after three workouts in the trainer.

    The brand promised versatility with this launch, and which they have delivered. They promised the shoes would offer you the buoyancy you need for running, the support you need for strength training, and a flexible yet super-charged outsole for HIIT, circuits, and every workout in between—and they really do.

    Lululemon High Rise Chargefeel Trainer – £138

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    Another highlight for me: I’ve worn trainers to the office a couple of times with suit trousers and a tank top, and they fit seamlessly into your work wardrobe—something I think works well for working, busy essential for women. No one wants to carry two pairs of shoes around and likewise, investing in a multi-purpose kit is durable And A good way to guarantee value for money.

    Shortcoming: I’m clinging to straws, but if I find some, when trying white, they go giddy pretty quickly (that’s what you get for living and running in central London). I personally like the double logo branding on shoes – it’s subtle and not overly noticeable – but some may find it a bit excessive. As far as I know, most other running shoes show the same logo in general, but it varies from brand to brand.

    Lululemon strikes the right balance with this shoe, in my opinion—their customers love their kit for its versatility and ability to wear it with everything from barre to brunch. This is the USP of the shoe: It’s truly an all-rounder, but it’s also grounded in performance, meaning it’ll not only look great, but will support you through any workout.

  • Marie Claire enjoys the support of its audience. When you make purchases through links on our site, we may earn commissions on certain items you select.

  • He has been in the limelight for the problematic phrase since his 2009 interview.

    Kate Moss is in the news these days. First, she gave evidence in the Depp vs. Heard trial, then appeared on the iconic ’90s bus in Platinum Jubilee.

    She has also been announced as the new creative director of Coca-Cola, which means she is doing more media interviews than usual.

    Trigger Alert: Contains topics about eating disorders.

    Back in 2009, during an interview with fashion industry website WWD, she shared her now-infamous slogan that “nothing tastes as good as it feels thin”.

    Now, in the first opening since the interview, she shares that she believes she has become a “scapegoat” for other people’s problems.

    The quote has faced fierce backlash and was used by many in the nineties as a mantra for eating out, even by pro-anorexia websites to encourage skipping meals. it was done.

    But Moss says she neither came up with the phrase herself nor meant it seriously. Instead, he saw it on a friend’s fridge after they had put it there as a joke.

    In the original interview, when asked what his motto is, his full answer read: “There is, ‘Nothing is as good as it feels.’ You try and remember, but it never works.”

    That said, the phrase was used regularly throughout the years to promote eating disorders, starvation diets, and reasons not to eat—none of which, surprising surprise, is good for your body.

    According to NHS guidelines, women are advised to eat about 2,000 calories a day to maintain their current weight. It’s not worth debunking why the catchphrase is problematic, as every human needs to eat to survive.

    to speak on BBC Desert Island Discs This week, she spoke about the interview for the first time, saying: “I feel like I was the scapegoat for a lot of people’s problems.”

    “I was never anorexic – I never have been. I had never taken heroin. I was skinny because I wasn’t fed on shoots or shows and I was always skinny,” she continued.

    In a previous interview, the supermodel has expressed regret over the motto and praised the diversity currently in the modeling industry. “There’s so much diversity now, I think that’s right,” she told NBC in 2018. “There are so many different sizes and colors and heights. Why would you just model one size and represent all these people?”

    Talking about her health and wellbeing, the model showed that her health habits got better as she got older. “I take care of myself now,” she says. “I go to bed, I drink a lot of water, not too much coffee, and I’m trying to cut down on cigarettes.”

    Have the topics in this article affected you or someone you know? defeatThe UK’s eating disorders charity is open 365 days a year on 0808 801 0677 or beatatingdisorders.org.uk.

    Keira McVity on recovering from illness, YouTube and cycling is a sport that keeps on giving

    with the support of:

    It’s the perfect sunny day for cycling – as YouTuber Keira McVitty records her win in the koda KAMIQ and tells us excitedly about her hopes for women’s cycling this year.

    That’s because for the first time ever the Tour de France Femme could usher in a new generation of women joining the sport. And while the former pro’s goal is to “encourage everyone to ride a bike,” it’s also about “raising the profile of women in cycling.”

    Having been born into the fourth generation of racing cyclists in his family, it is not surprising that bikes are in his DNA. But Keira has also forged her own path – helping out in every way possible to become a household name and garner a fanbase that’s a little more achievable than everyone else.

    “It’s one of those things that’s hard with women’s cycling,” she explains. “Because the riders don’t know, how can you know their story and fall in love with these riders?”

    Being given a chance to turn professional at a young age, Keira thought she finally had a chance to impress herself. But being told in 2017 that she had anemia was a real blow – meaning she would be unable to compete like never before.

    Skoda - Kira

    Rupert Fowler

    Only this cloud had a silver lining. Keira started a YouTube channel years ago and, with more time on her hands, was able to enjoy cycling in new ways and discover endless opportunities to share it with others.

    “Cycling did all these horrible things to me, but it also saved me from all these horrible things,” she smiles. “Now my relationship with cycling is the best I’ve ever had.”

    Keira’s popular channel allowed her to join the koda DSi Cycling Academy, which is led by Olympic athlete Dame Sarah Storey. The academy helps young women cycling to succeed, which Keira adores.

    Another highlight saw her as a standout social media star at the Tour de France last year – “Cursions capture the event!” – and sees 250 service cars supplied by koda power the world’s largest cycling festival.

    On the Skoda Kamiq she sits in today, she says: “I’m a big fan of the virtual cockpit. It has a really clear view and a 9.2″ touchscreen so you can connect all your devices. Handy for gadgets like GPS computers and smartphones. ,

    All wrapped up as a compact SUV, the KAMIQ is perfect for road trips to Keira with friends—and heading out for a ride almost anywhere.

    It all goes to show that one can always be better opened when one door closes another – and who knows where you’ll go next.

    This article was brought to you in partnership Skoda,

  • मैरी क्लेयर को इसके दर्शकों का समर्थन प्राप्त है। जब आप हमारी साइट पर लिंक के माध्यम से खरीदारी करते हैं, तो हम आपके द्वारा चुनी गई कुछ वस्तुओं पर कमीशन कमा सकते हैं।

  • कुछ ही हफ्तों में अपनी गति में सुधार करें।

    तो, आप एक उत्सुक धावक हैं। मुझे अनुमान लगाने दें: आप अपने स्थानीय पार्करुन के लिए लेस अप करना पसंद करते हैं, इंस्टाग्राम पर दीना आशेर-स्मिथ का अनुसरण करते हैं, और महिलाओं के लिए सबसे अच्छे चलने वाले प्रशिक्षकों से अच्छी तरह वाकिफ हैं। आपके बेल्ट के नीचे 10 किमी, या हाफ मैराथन या मैराथन भी हो सकता है – और आज, आप गुगल कर रहे हैं कि कैसे तेज दौड़ें, क्योंकि आप अपने समय को बेहतर बनाने के लिए प्रशिक्षण के विचार से भी जूझ रहे हैं।

    धावकों ने लंबे समय से उपयोग किया है कि वे मीट्रिक के रूप में कितनी जल्दी कुछ दूरियां पूरी कर सकते हैं – पाउला रैडक्लिफ ने 2 घंटे 15 मिनट के समय के साथ महिला विश्व मैराथन रिकॉर्ड को तोड़ते हुए हमेशा के लिए मेरे दिमाग में अमर हो जाएगा – लेकिन यह याद रखना महत्वपूर्ण है कि हर किसी की गति अलग होती है। रनिंग ऐप स्ट्रावा ने पिछले साल 615 मिलियन रन अपलोड किए, जो इस बात पर प्रकाश डालते हैं कि मैदान के भीतर कितने अलग-अलग पेस होंगे।

    प्रत्येक व्यक्ति अद्वितीय है और अपने सबसे अच्छे साथी के लिए एक अलग गति से दौड़ेगा, इसलिए यह महत्वपूर्ण है कि आप अपनी तुलना दूसरों से न करें। आपके लिए जो तेज़ है वह कुछ के लिए धीमा हो सकता है, और इसके विपरीत। कुछ ऐसा जो याद रखना भी महत्वपूर्ण है: दौड़ना भी केवल एक समय को हिट करने से कहीं अधिक है। मैं छह बार और बोस्टन क्वालीफाइंग मैराथन धावक हूं, लेकिन मेरे लिए, दौड़ना दिमागी आंदोलन है: इसका हेडस्पेस, मानसिक स्पष्टता और स्वतंत्रता।

    ने कहा कि, तेजी से दौड़ना सीखना गंभीर रूप से सशक्त हो सकता है और न केवल आपके 10 किमी के समय को बेहतर बनाने का एक मजेदार तरीका है, बल्कि आपकी फिटनेस और आत्मविश्वास का स्तर भी है।. इसे आज़माने के लिए तैयार हैं? हमारे विशेषज्ञ सुझावों का पालन करें, और शुरुआती लोगों के लिए दौड़ने की युक्तियों, गर्मी में दौड़ने और दौड़ने के लिए शक्ति प्रशिक्षण के लिए हमारे गाइड को स्क्रॉल करें, जबकि आप यहां हैं।

    तेजी से कैसे दौड़ें: अपना समय सुधारने के लिए 10 आसान टिप्स

    1. अपनी गति कसरत करें

    खेल वैज्ञानिक बेन प्रिडल के अनुसार NURVV, तेजी से दौड़ने के तरीके पर काम करते समय सबसे पहले विचार करने वाली बात यह है कि आपकी वर्तमान गति क्या है। यदि आप नियमित रूप से दौड़ते हैं, तो आपको पता चल जाएगा कि क्या आप लगभग आठ, नौ या दस मिनट की मील की दूरी पर बैठते हैं।

    शीर्ष टिप: निश्चित नहीं? अपने पिछले रनों की एक स्क्रॉल लें और देखने के लिए कुल समय देखें। वहां से, आप एक “पुश” गति का अभ्यास कर सकते हैं – अर्थात, एक चुनौतीपूर्ण गति जो आपको आपके आराम क्षेत्र से बाहर धकेलती है।

    लिली ब्लैसडेल, हेड कोच एट पासा कोचिंग चलाएं, सहमत हैं, इसकी सबसे बुनियादी व्याख्या में, आपकी दौड़ने की गति यह है कि आप उन फुटपाथों को तेज़ करते हुए कितनी तेज़ी से आगे बढ़ रहे हैं। “यदि आप 27 मिनट में तीन मील की दौड़ पूरी करते हैं, तो आपकी गति 9 मिनट प्रति मील है।”

    एक बार जब आप अपनी दौड़ने की गति पर काम कर लेते हैं, तो आप उस गति को सुधारने के लिए प्रशिक्षण के साथ आगे बढ़ सकते हैं।

    2. अपने सत्रों में गति शामिल करें

    तो, आप वर्तमान में नौ मिनट की मील दौड़ते हैं। प्रिडल के अनुसार, टेम्पो रन, इंटरवल सेशन और हिल रनिंग जैसे सत्र आपको तेजी से दौड़ने में मदद करेंगे। कैसे? “टेम्पो रन आपकी गति सहनशक्ति को बढ़ाएंगे, जबकि अंतराल सत्र और पहाड़ी दौड़ समग्र गति में सुधार पर ध्यान केंद्रित करते हैं,” वे साझा करते हैं।

    • टेंपो रन: एक रन जहां आप धीमी शुरुआत करते हैं और तेज हो जाते हैं।
    • अंतराल सत्र: एक रन जहां आप वार्म अप करते हैं, फिर अपने पूरे सत्र में फटने के लिए स्प्रिंट (कथित परिश्रम आरपीई की दर के 70% से 90% के लिए लक्ष्य)।
    • हिल रनिंग: एक रन जहां (हाँ, आपने अनुमान लगाया), आप एक पहाड़ी पर दौड़ते हैं (आदर्श रूप से स्प्रिंट)।

    जमीनी स्तर: हालाँकि आप इसे करना चुनते हैं, आपकी दौड़ने की गति में सुधार करने का एक महत्वपूर्ण कारक यह सुनिश्चित करना है कि आप चीजों को थोड़ा मिला रहे हैं। “आपके दौड़ने में बदलाव आवश्यक है,” प्रिडल साझा करता है। इसके बारे में सोचें: यदि आप अपने सभी रन एक ही गति से चलाते हैं, तो आपका शरीर सीख नहीं रहा है, अनुकूलन नहीं कर रहा है या काबू नहीं पा रहा है – यही कारण है कि सप्ताह में एक सत्र होना जहां आप अपने आप को और अपने शरीर को अपने विभाजित समय में सुधार के लिए महत्वपूर्ण हैं।

    3. अपने कार्यक्रम में शक्ति प्रशिक्षण जोड़ें

    ब्लेसडेल के अनुसार, वजन प्रशिक्षण न केवल आपके चोट के जोखिम को कम करता है, बल्कि आपकी गति में भी सुधार करता है।

    “विस्फोटक अभ्यास और प्लायोमेट्रिक प्रशिक्षण हमारे तेज-चिकोटी मांसपेशी फाइबर की बढ़ती सक्रियता के कारण गति में सुधार करने में मदद कर सकता है जो शरीर द्वारा दौड़ने के कम तेज गति के दौरान भर्ती होते हैं,” वह बताती हैं।

    अगली बार जब आप जिम में हों तो स्क्वाट जंप, जंपिंग लंग्स और स्केटर हॉप्स आज़माएं, या रनिंग गाइड के लिए हमारे हेल्थ एड का स्ट्रेंथ ट्रेनिंग अभी पढ़ें।

    4. अपनी साप्ताहिक योजना में कुछ दूरी-विशिष्ट गति प्रशिक्षण जोड़ने पर ध्यान दें

    यदि आप कुल शुरुआत कर रहे हैं, तो ट्रेडमिल पर 30 सेकंड के स्प्रिंट की कोशिश कर रहे हैं, कहते हैं, पांच राउंड शुरू करने के लिए एक अच्छी जगह हो सकती है। अपने शरीर को सुनें – आपको पता चल जाएगा कि आप कितना कठिन धक्का दे सकते हैं (या यदि आप नहीं करते हैं, तो धावक की दुनिया में सबसे अच्छा प्रशिक्षण गाइड है)।

    हालाँकि, यदि आप अपने समय को बेहतर बनाने के लिए अधिक अनुभवी धावक हैं, तो ब्लेसडेल का कहना है कि दूरी-विशिष्ट गति प्रशिक्षण तेज़ होने का एक महत्वपूर्ण तरीका हो सकता है। “जबकि दूरी और धीरज रन महत्वपूर्ण हैं, सत्र जहां आप तेज और दूर दौड़ते हैं वे हमारे पैरों और शरीर को तेज गति से चलाने के लिए प्रशिक्षित करने वाले हैं।” मिला क्या?

    एक समूह के रूप में तेजी से दौड़ने के तरीके के बारे में काम कर रही महिलाएं

    5. पर्याप्त समय में कारक

    आश्चर्य है कि क्या आप दो सप्ताह, चार, छह या अधिक में परिणाम देखेंगे? अच्छा सवाल – और जबकि यह हर व्यक्ति के लिए अलग-अलग होगा, ब्लेसडेल आपको धैर्य रखने के लिए प्रोत्साहित करता है, क्योंकि आप लगभग आठ सप्ताह के बाद अपनी गति में परिणाम देखेंगे।

    “यदि एक निश्चित गति लक्ष्य को हिट करने के लिए प्रशिक्षण, मैं कम से कम 8 सप्ताह के विशिष्ट गति प्रशिक्षण का सुझाव दूंगा, हालांकि, यह वास्तव में आपके शुरुआती बिंदु और आपके द्वारा लक्षित लक्ष्य पर निर्भर करता है,” वह जोर देती है।

    इसे ध्यान में रखते हुए, सुनिश्चित करें कि, यदि आप तेजी से प्राप्त करने के इच्छुक हैं, तो आपके पास पर्याप्त समय है और आपके पास प्रतिबद्ध होने का समय भी है। लक्ष्य निर्धारित करने और फिर निराश होने से बुरा कुछ नहीं है क्योंकि आपके पास उक्त लक्ष्यों तक पहुंचने का समय नहीं था।

    6. चीजों को धीमा करें

    मजेदार तथ्य: अधिक धीमी गति से दौड़ने से वास्तव में आप तेजी से दौड़ सकते हैं। ऐसा कैसे? ठीक है, संक्षिप्त उत्तर, क्योंकि ऊपर के रूप में, आपको अपने दौड़ने में विविधता की आवश्यकता है – तेज और धीमी दोनों। अधिकांश कोच आपको सलाह देंगे कि आप एक सप्ताह में एक “रिकवरी” दौड़ें, जहाँ आप पैरों को बाहर निकालने और शरीर को ठीक होने में सक्षम बनाने के लिए जितना हो सके उतनी धीमी गति से दौड़ें।

    “हर रन का सबसे तेज़ रन होना जरूरी नहीं है जो आप कभी भी करते हैं – वास्तव में, यह नहीं होना चाहिए। आपके शरीर के पास कभी भी ठीक होने का समय नहीं होगा,” प्रिडल ने जोर दिया।

    7. विश्वास करें कि आप कर सकते हैं

    क्या तुम्हें पता था? रूथ एंडरसन के अनुसार, प्रमुख मनोवैज्ञानिक के साथ ब्रिटिश साइकिलिंग और मिंड मुख्यालय के निदेशक, सभी ओलंपियनों में तुलनीय शारीरिक क्षमता होती है, लेकिन जो लोग इसे पोडियम पर पहुंचाते हैं, वह दबाव में पनपने की उनकी मनोवैज्ञानिक क्षमता है।

    क्या आपके पास एक आंतरिक आवाज है जो आपको याद दिलाना पसंद करती है कि आप असफल हो सकते हैं? एंडरसन कहते हैं, “ज्यादातर लोग जो गलती करते हैं, वह नकारात्मक विचारों से पूरी तरह बचने की कोशिश कर रहा है।” लेकिन यह वास्तव में अधिक तनाव का कारण बन सकता है (जैसे ही कोई आपको किसी चीज़ के बारे में नहीं सोचने के लिए कहता है, आप इसके बारे में सोचने के लिए बाध्य हैं)। कुंजी नकारात्मक विचारों की पहचान करना और फिर उन्हें फिर से परिभाषित करना सीख रही है, डेवोनपोर्ट कहते हैं। “मनुष्यों के रूप में, हम आत्म-आलोचनात्मक होने के लिए पूर्वनिर्धारित हैं – लेकिन हमें खुद से बात करनी चाहिए जैसे कि हम किसी अन्य व्यक्ति को प्रोत्साहित कर रहे थे। हम उस तरह से अधिक उत्पादक हैं। ”

    मजेदार तथ्य: में प्रकाशित शोध व्यक्तित्व और सामाजिक मनोविज्ञान का अख़बार यह भी पाया गया है कि जो लोग अपने स्वयं के नाम या सर्वनाम ‘आप’ (‘मैं’ के बजाय) का उपयोग करके खुद से बात करते हैं, वे तनाव में बेहतर प्रदर्शन करते हैं।

    लक्ष्यों के बारे में किसी भी खेल मनोवैज्ञानिक से बात करें और वे “विकास मानसिकता” के महत्व को भी समझाएंगे – यह विचार कि क्षमता असीमित है और समय के साथ धीरे-धीरे बनाई जा सकती है। “एक विकास मानसिकता छोटी मात्रा में खुद को बेहतर बनाने के बारे में है,” कहते हैं डॉ ट्रेसी डेवोनपोर्ट, वॉल्वरहैम्प्टन विश्वविद्यालय के कई शीर्ष ओलंपियन एथलीटों के लिए एक खेल और व्यायाम मनोवैज्ञानिक। “हमें छोटे लक्ष्यों के बारे में सोचना चाहिए” [get through that meeting, get a good appraisal] और बाकी सब चीजों को बढ़ने, सीखने और अपनी क्षमता में सुधार करने के अवसर के रूप में देखें।” अधीर के लिए एक सबक – छोटे बदलाव गंभीरता से जोड़ते हैं।

    तो हाँ, शारीरिक रूप से तेज़ होना आपके मानसिक स्वास्थ्य के बारे में उतना ही है जितना कि शारीरिक स्वास्थ्य – सुनिश्चित करें कि आप अपनी प्राथमिकता को प्राथमिकता दे रहे हैं, यह विश्वास करते हुए कि आप कठिन चीजें हासिल कर सकते हैं, और जब आप करते हैं तो खुद की प्रशंसा करें।

    स्पोर्ट्स गियर में एक महिला तेजी से दौड़ने का अभ्यास कर रही है

    8. चोट के जोखिम को कम करें

    शायद उबाऊ के रूप में माना जाता है, लेकिन अगर आप अपनी गति को आगे बढ़ाना शुरू कर रहे हैं तो चोट को रोकना बिल्कुल महत्वपूर्ण है। क्यों? खैर, यह सब ठीक है और इंटरवल सेशन के अच्छे स्मैशिंग लोड हैं, लेकिन अगर आप अपने शरीर की देखभाल नहीं कर रहे हैं, तो आप पूरी तरह से नहीं चलने का जोखिम उठाते हैं।

    तो प्रिडल आपके शरीर को चोट से बचाने के लिए क्या सलाह देती है? “दौड़ने के अलावा, मुख्य प्रशिक्षण, भार प्रशिक्षण और लचीलेपन में सुधार (जैसे योग) आपके शरीर को उच्च तीव्रता की मांगों का सामना करने और चोट के जोखिम को कम करने में मदद करेगा,” वे साझा करते हैं।

    उन्होंने आगे कहा कि आप बढ़े हुए लचीलेपन के लिए भी आभारी होंगे क्योंकि आपकी दौड़ने की चाल बदल जाती है और उच्च गति से दौड़ने के लिए अनुकूल हो जाती है। अपने अगले मैराथन के लिए प्रशिक्षण युक्तियों की आवश्यकता है? आप सही जगह पर हैं।

    9. ठीक होना याद रखें

    अंत में, आराम के दिन, आसान दिन, या रिकवरी रन मत भूलना, ब्लेसडेल साझा करता है।

    “इनके बिना, आपका शरीर उस उच्च भार को सहन करने में सक्षम नहीं होगा जब आप गति में सुधार के लिए प्रशिक्षण ले रहे हों,” वह बताती हैं। योगा पोज़ और कोल्ड वाटर थेरेपी के लिए हमारे गाइड बस मदद कर सकते हैं – तंग बछड़ों को कम करने या मांसपेशियों में दर्द उर्फ ​​डोम्स को कम करने का एक शानदार तरीका।

    10. और अंत में, यह न भूलें कि सभी लक्ष्य व्यक्तिगत हैं

    अपनी दौड़ने की गति में सुधार करने के लिए आपका जो भी कारण हो, यह बिल्कुल महत्वपूर्ण है कि आप अपनी तुलना दूसरों से न करें। दौड़ने के कई लाभ – बेहतर कार्डियो फिटनेस, हृदय स्वास्थ्य और बहुत कुछ – चाहे आप सात या बारह मिनट की मील दौड़ रहे हों। हेकेवल आपकी गति मायने रखती है – किसी और की नहीं।

    कोशिश करें और याद रखें कि आपकी यात्रा का एक अलग रास्ता होगा, कहते हैं, आपके सबसे अच्छे साथी, ब्लेसडेल कहते हैं।

    तेजी से कैसे दौड़ें: आपकी प्रशिक्षण योजना

    अब आपने हमारे शीर्ष सुझावों को स्क्रॉल कर लिया है, यह एक खेल वैज्ञानिक-अनुमोदित रन योजना के साथ फंसने का समय है।

    किसी ऐसे व्यक्ति के लिए जो सत्रों को गति देने के लिए शुरुआत कर रहा है

    रन: सप्ताह में दो से तीन बार एक ही गति से।

    प्रिडल की सलाह? “स्ट्रेंथ वर्क और रनिंग के माध्यम से एक मजबूत और प्रतिरोधी आधार बनाने पर ध्यान केंद्रित किया जाना चाहिए। रनों में से एक को उच्च-तीव्रता वाला सत्र भी बनाएं।

    सोमवार मंगल बुध गुरु शुक्र बैठा रवि
    आसान रन

    यह रिकवरी रन के समान नहीं है, यह कहीं जॉग और टेम्पो प्रयास के बीच है। 30 मिनट से 45 मिनट के बीच लक्ष्य रखें।

    विश्राम अंतराल

    दौड़ की गति से ऊपर के प्रयास में छह से आठ 90 सेकंड के फटने का प्रयास करें। सुनिश्चित करें कि प्रतिनिधि के बीच पर्याप्त वसूली है

    विश्राम मज़बूती की ट्रेनिंग

    विश्राम

    आगे जाकर

    60-80 मिनट लंबी दौड़ – यह एक ऐसी दौड़ है जिसमें आप अधिकांश दौड़ के लिए बातचीत कर सकते हैं, हालांकि अंत में यह थोड़ा कठिन लग सकता है।

    गति सत्रों का अनुभव रखने वाले किसी व्यक्ति के लिए

    रन: सप्ताह में चार या अधिक बार अलग-अलग गति से।

    प्रिडल की सलाह? “दो सत्रों को” उच्च गुणवत्ता “गति केंद्रित सत्र बनाने के लिए देखें, एक लंबी दौड़, और प्रति सप्ताह एक आसान दौड़,” वह सलाह देते हैं।

    सोमवार मंगल बुध गुरु शुक्र बैठा रवि
    विश्राम दौड़ की गति से ऊपर के प्रयास में 6-8 * 1 किमी, लेकिन पूरे रन के लिए टिकाऊ है – सुनिश्चित करें कि प्रतिनिधि के बीच पर्याप्त वसूली हो विश्राम 35 – 45 मिनट आसान रन

    यह एक रिकवरी रन के समान नहीं है, यह कहीं एक जॉग और एक टेम्पो प्रयास के बीच है

    विश्राम टेंपो रन

    यह लंबा अंतराल हो सकता है जैसे 7-10 मिनट और 3 बार दोहराया जा सकता है। या इस सत्र को पूरा करने का एक महान सामाजिक तरीका यह है कि आप अपने स्थानीय पार्करुन की ओर जाएं, इसे पूरा करें कि आप एक घंटे के लिए पकड़ सकते हैं, और दौड़ की गति से 3-6 * 90 सेकंड ऊपर पार्करुन का अनुसरण करें।

    60-80 मिनट लंबी दौड़ – यह एक ऐसी दौड़ है जिसमें आप अधिकांश दौड़ के लिए बातचीत कर सकते हैं, हालांकि अंत में यह थोड़ा कठिन लग सकता है।

    बस एक अंतराल सत्र की कोशिश कर रहे फैंसी?

    एक कोशिश के नीचे ब्लेसडेल की सिफारिशें दें।

    • 6 x 3 मिनट @ लक्ष्य 5km गति (प्रत्येक प्रतिनिधि के बीच 90 सेकंड की वसूली)
    • 5 x 1 किमी @ लक्ष्य से तेज 10 किमी गति (प्रत्येक प्रतिनिधि के बीच 2 मिनट की वसूली)
    • 3 x 1 मील @ लक्ष्य हाफ मैराथन गति से तेज (प्रत्येक प्रतिनिधि के बीच 2 मिनट की वसूली)

    हैप्पी रनिंग।