As we enter the final part of the year, it’s time to make as much use of the waning evening sunlight as possible. And for the runners out there, it’s a chance to try out a range of new accessories and extras. So, in honour of this fact, and to celebrate National Fitness Day, we thought we’d run through the essential running extras that you should get your hands on before it becomes too cold and dark to consider leaving the sofa.

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Going away on holiday is an exciting part of year, whether you are trying to escape damp British winters by chasing the sun or are planning an excursion to somewhere exhilarating. Wherever the final destination, you might be worried about skipping out on your exercise schedule, especially if you have a lot of travel ahead of you. All is not lost however, here are some tips to ensure you get your heart pounding, which considering all the sitting you will be doing while travelling, your body will be thankful for some activity!

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We all know exercise is good for you but, getting started, especially if you’ve not incorporated regular exercise into your daily schedule before, can be a difficult hurdle to get over and many people are put off before they’ve truly begun exercising their body efficiently. If the people who had given up in the first few weeks of an exercise regime kept going for a bit longer, they would have soon started seeing and feeling results from regular exercise which would have offered them better motivation to keep going.

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Are you on a summer health kick?  Sticking to your fitness regime? Did you know that taking the right vitamins and minerals can help strengthen bone, build muscle, prevent injury, and aid recovery — ideal whether you’re into cardio or resistance training.

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Emma at BowCom takes a little look at how track running could be one of the greatest things that you could take up this year:

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Diet plays a big part in any fitness regime, if you want to get the most out of your workout. You can, of course, live on a diet of pizza, cheese on toast and beer but you’ll constantly feel sluggish and, ergo, your workout will, in turn, also be sluggish (if you can be bothered to get out the door in the first place, that is).

Eating a wide variety of fruit and vegetables will ensure you ingest a wide variety of vitamins, with some being better for runners than others. Here are some of the vitamins that are great for runners, and how to get them.




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Spring is finally here – what better way to improve your fitness and general wellbeing by getting out on your bike, and seeing the sights?

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You don’t have to be a fitness guru to know there’s a debate between cardio and weights. But what’s the right path when you’re trying to get lean and fit? Do you have to focus more on cardio or are weights the better way to go?

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Plenty of serious health and wellness people tout breathing exercises, and if it’s something you’ve never personally explored it can feel somewhat silly. After all, breathing is the most natural thing we do, and it’s easy to presume you do a perfectly adequate job of taking in oxygen without having to do specific exercises. You might in fact ask yourself: can such exercises actually result in improved health and wellness?

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Smoking has many dangers attached to it, including the habit heightening your risk of heart disease, cancer, stroke and chronic obstructive pulmonary disease. Tobacco smoke’s ingredients can also cause significant damage inside a person’s body.

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