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As we age, training needs to adapt — not slow down. The right approach can keep you strong, lean, and energised for decades to come. Here are the five key principles every over-40 should build their training around: 1. Strength Is the Foundation After 40, muscle mass and bone density naturally decline — but resistance training slows (and often reverses) this process. Prioritising structured strength work keeps you strong, mobile, and metabolically active. It’s not just about

If I wanted to bring my 10k time down, I’d keep it simple. You don’t need to overcomplicate training or follow endless sessions. Instead, I’d focus on three main types of runs, progress them over time, and make sure they sit alongside strength training rather than replacing it. Long Runs The long run builds your aerobic engine and gets you comfortable being on your feet for longer. I’d start by extending my usual runs by 30–40 minutes at an easy, conversational pace, aiming t

When people talk about gut health, they’re referring to how well your digestive system functions — everything from how your body breaks down food to how it absorbs nutrients and manages bacteria balance. It does far more than just digestion. Your gut plays a key role in energy, recovery, mood, and overall health. A healthy gut allows you to absorb nutrients efficiently, reduce inflammation, support your immune system, and maintain stable energy levels. When things are off, yo

People often ask what I’d do if I wanted to drop 5kg fairly quickly but still sensibly. Here’s how I’d approach it: nothing fancy, nothing extreme, just straightforward changes that actually work. 1. Tighten up the diet, without being perfect. Tracking your food would be the most accurate way to get results, but it’s not essential. If I didn’t want to track, I’d still aim to make better decisions at each meal. That means plenty of protein such as chicken, eggs, Greek yoghurt,