Are squats *that* great? | When to eat protein | Runners’ leg workout

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Prepare for pain-free runs with this all-over leg strengthening workout

The key to great running is strengthening key muscles. It's not enough to build powerful quads – you need switched-on glutes, a strong core and calves capable of absorbing shock. This bodyweight workout will strengthen and activate each of those key muscle groups before getting you to practise your jogging form. You'll be giving Dina Asher-Smith a run for her money in no time… 

Not a Strong Women Training Club member yet? Sign up now for your free 14-day trial and get access to two new strength training videos every week, as well as more than 100 technique videos for learning new moves and ensuring that you're practising correct form. You'll also get access to exclusive discounts and offers, plus in-depth articles with tips and advice from fitness experts.

WATCH THE FULL WORKOUT

How exercise can help manage your moods, concentration and energy when you have ADHD
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Research has discovered the simplest way to improve your fitness if you have a desk job

If you're a desk-bound worker, you've probably been made to panic about the health impact of sitting down for at least eight hours a day. Don't. The latest (and best) news is that you don't have to train for hours, hit 10,000 steps a day or buy a standing desk to counteract the negative effects of sedentary working. 

A new study shows that doing a specific form of exercise for an extra 17 minutes is enough to improve fitness and long-term markers of health, without adding anything else fancy on top. To find out more, we asked a physiologist to explain the science behind the research. 

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No matter what the weather gods decide to throw at us, these transitional pieces will see you through the new season
Bose / £199.95
Headphones
Not just an autumnal motivation boost thanks to their crisp sound, but also the best way to keep ears warm on pre-sunrise runs
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Craghoppers / £120
Dynamic Jacket
Stay dry in eco-friendly recycled polyester with Dynamic 12000 technology and a plant-based water-resistant finish
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Etsy / £15
Gym bag
Stash your kit in this unbleached cotton tote the night before your early gym session to make it easier to ignore the darker mornings
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Girlfriend / £65
High-rise Leggings
If we must return to full-length bottoms, make it these eo-friendly, jewel-coloured leggings complete with pockets
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CGD London / £30
Fitness planner
September is the best time for a reset. This training journal will help you take stock of your workout routine and fitness progress
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Sweaty Betty / £75
Breeze top
You can still get sweaty during chilly morning workouts, so balance both with this long-sleeved, breathable top
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In partnership with Clif
Power up your next workout

If you've ever found your legs feeling like lead halfway through a run, or seen your arms start to wobble mid-lift, you'll know there's nothing worse than attempting a workout without the right energy levels going in. That's why Clif's range of plant-based energy bars are a must-add ingredient to any successful fitness regime. Purposely crafted with an optimal blend of protein, fat and carbs, they're packed full of wholesome, delicious ingredients guaranteed to keep you moving, whether you're a part-time gym-goer or religiously training for your next marathon. Choose from a wide range of flavours, including chocolate chip, peanut butter and blueberry crisp, and make sure you never attempt a workout while you're running on empty.

buy now

An expert reveals the best time of day to eat protein (and it's not when you'd expect)
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Join us for Strong Women Training Club's live mobility sessions every Wednesday

Start your 14-day free trial and join Strong Women Training Club's Emma Obayuvana for a series of live mobility workouts designed to improve flexibility, reduce risk of injury and build lean muscle. Taking place at 8:15am every Wednesday in September, these sessions are the perfect way to start the day. In addition to the live classes, your trial membership gives you full access to over 80 pre-recorded workout classes, 140 how-to videos and more than 200 expert articles. 

START YOUR 14-DAY FREE TRIAL

Want more effective workouts? You need to stop doing this one particular thing
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Tuck into pizza that's as just as good as your body as it is for your tastebuds

If you're someone who can't make a recipe without doubling the required amounts of onion and garlic, rejoice. Those guys do more than just pack in flavour – they're also loaded with a heap of vitamin C. In fact, a cup of onions contains over 13% of an adult's recommended daily intake of the immune-supporting, viral-busting nutrient and some studies also show that onion's antioxidants may reduce the risk of heart disease and inflammation. 

And if you needed another excuse to make this jammy, onion-smothered pizza, the fact it's topped with calcium-rich goat's cheese and iron-packed fortified flour are two more. But let's be honest – you were sold at the word 'pizza'.

GET THE RECIPE

FYI, we may make revenue on affiliate links contained in this email.
Image credits: Strong Women; Emma Obayuvana; Getty
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