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Don’t just stretch tight hips – ease pain with this strengthening workout

Are your hips feeling tighter than a brand new resistance band? Given how busy your hip joints are, it’s no surprise. “They’re a primary centre for lower body movement and balance when we walk, run, squat, jump or move in almost any way,” explains trainer Emma Obayuvana from our Strong Women Collective.

But as good as it feels to stretch them out, you need to strengthen your hip flexors and glutes in order to stabilise and protect your whole body. “Strong hips avoid overcompensating with our lower back. They also support our pelvis, knees and ankles in our lifts and day-to-day life,” explains Emma. Here, she shares three moves that will activate, stabilise and strengthen the muscles and joints – we can’t do much about that new resistance band though…

WATCH THE FULL WORKOUT HERE

Running doesn’t have to be hard – here are 14 tips to make it more enjoyable
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Can exercise reduce your risk of breast cancer? We ask the scientists

While we regularly talk up the benefits of exercise for long-term health, for Breast Cancer Awareness Month we decided to sort fact from fiction when it comes to the anti-cancer benefits of moving our bodies. Click below to discover what two experts say about how exercise can reduce your risk of the potentially deadly disease.

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This is how eating carbohydrates can support your mental wellbeing
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To paraphrase the common saying: dress for the workout you want. These smart animal print pieces might just give you the boost you need.
PUMA / £29.95
Let the leopard print compression fabric hold you in while the black fringing does the talking
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HUSH / £59
Bring a new meaning to cat pose in these tiger print yoga leggings made from recycled fabrics
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UNDER ARMOUR / £140
These subtle croc-patterned trainers absorb shock so you can move as swiftly as the animal itself
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VARLEY / £87
Buy them for the fitted seamless waistband, love them for the dark-hued leopard print
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THE UPSIDE / £55
Don’t fall prey to unsupportive kit – this top has adjustable straps and a stretchy underband
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ADAM SELMAN / £95
This statement top is like a second skin, sure to keep you warm on runs (and look cool on Zoom)
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Boost your nutritional intake with this warming roasted vegetable dinner

It’s time to turn the oven on: studies show that roasting your veg not only makes for a comforting autumnal dinner but also boosts the nutritional value of your meal. In this dish, the absorption of beta-carotene, a form of vitamin A that prevents cell damage, is increased more than six times by cooking the carrots into a sweet show-stopper.

Combined with high-protein quinoa and chickpeas and vitamin E-filled pecans to support muscle repair, you’ve got yourself an easy meal that just happens to be chock-full of all the post-workout nutrition you need. Carrot sticks and hummus, you can wait ‘til summer returns…   

GET THE RECIPE

How to stop uncertain times from having a negative impact on your body image
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Strong Women Collective trainer Esmée Gummer tries out running trainers that are as comfy as they are technical.

What? New Balance Fresh Foam 860v11, £120

What is it? Trainers that promise stability and cushioning in a lightweight shoe.

The verdict: “Trainers are a very personal thing, so I must admit I am guilty of being stuck in my ways and not trying anything new once I’ve found a pair I love. So testing out these New Balance Fresh Foams were an eye-opener I didn’t expect.

I feel most comfortable running when I have a supported shoe, so I was happy that these are ‘built for the runner seeking stability’. While some people are fans of being able to feel their foot on the ground when running, for me it’s the total opposite. The beauty of these trainers is the foam technology which feels like you are being lifted off the ground and have an extra spring in your step. I’m not usually a fan of high-back trainers as I find them quite restrictive when running, however the material and flexibility meant I got all the benefits without even noticing it.

As mentioned, running trainers are a very personal purchase. This shoe is designed for someone who enjoys structure with flexibility, a bounce in their running and the comfortable feel of a slipper.” 

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Image credits: Getty; Claire Winfield
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